31MAR10 PT

Did a WOD for CF PT this morning:

Run 400 m
30 tuck jumps
30 sit ups
Run 400 m
20/20
Run 400 m
10/10
Run 400 m
20/20
Run 400 m
30/30

Did 10 minutes meditation afterward.

30MAR10

Did bench: 5x5- 195/205f/200/200/200- got the first 4 reps at 205 then Ralph fucked me up.

Then did:

9 rounds for time:
7 tire flip and jumps
7 sandbag squats

Took 17:30

29MAR10

Warm up of run 400 m, iron cross/scorpion, then 3 rounds of: 8 towel pull ups, 6 pistols, 2 HS holds

Workout from coachrut: AMRAP in 15 min: 95# hang power clean and jerk, 10 GH SU.

Did 6.5 rounds.

24MAR10

Did BS work tonight: 5x5@ 205#

Then did:

5 RFT:
10 burpee pull ups
10 double unders (sub 40 SU)

Took 7:30.

24MAR10

For PT we did:

10 Rounds, every 2 minutes:
Run 200 m
7 burpees

Took ~ 1:05 each round.

Then did 7 WPU with the belt: 45/55/65/65/65/65/65

23MAR10

Ran ~6 miles in an hour. Easy run.

Afterward meditated for 10 minutes.

23MAR10

Jumped rope a bit, then did 3 rounds of 10 KTE, 10 12# WB shots, and HS work (presses and holds)

Then did 5x5 OHS: 105/115/125/135/135f. Dropped it on the first rep of that last set. Made a lot of noise.

Then went outside. Talked to Dr. Kukral, fooled around with MU's for a bit, then did Tabata intervals of ring dips, sledge tire slams, and tire jumps.

22MAR10

Jumped rope for a bit, then did 2 rounds of 10 GH SU, 10 squats, 2 HS holds for a WU.

Did a WOD from the CFJ:

1-2-3-4-5-6-7-8-9-10 Clean and jerk

After each round, do a round of Cindy. Used 105# and took 22:15.

18MAR10

Did the CF Ft. Hood Deployment WOD from FEB 28th. For a warm up did 2 rounds of 10 of GH SU and GH Raises/Hip+Back Extensions and 4xHSPU.

Then did 10x2 of back squats with 130#.

The WOD:

12 pull ups
12 265# DL
12 burpees
12 165# hang cleans
12 double unders (48 single unders)
12 105# front squats
12 double unders (48 single unders)
12 95# push presses
12 burpees
12 75# overhead squats
12 pull ups
12 55# SDHP

Took just over 14 minutes.

16MAR10

Warmed up with 2 rounds of 15 dips, 15 pull ups, 15 squats.

Then did a ME BS workout: 45x5, 135x2, 195x5x5.

Then did 8x400 m w/90 seconds rest.

15MAR10

Did a speed bench workout:

8x3 @ 135#

Then a WOD from the Texas sectionals:

3 RFT:
4 HS PU (Did first 2 with feet on wall, stomach facing wall. Last set piked on a box)
8 15# GTO
12 Burpees

Took just under 12 minutes

15MAR10 APFT

65 PU/ 83 SU/ 13:32

12MAR10

Warm up of: 10-8-6-4-2: Step up presses w/30 DB, GH SU

Then bench: 5x5: 195#. Good weight, Ryan might've cheated me on the very last rep.

Then Tabata Something Else: Got 11->5 pull ups, ~13 squats, 15->4 push ups, ~6 sit ups

11MAR10

Did a WSBB Speed workout on squats: BS 10x2 @ 125# every minute

Then did the MP WOD from yesterday:

10 RFT:
15 135# DL
15 Push ups

Took 13:46

9MAR10

Did a warm up of 3 minutes of jump rope, 25 push ups, 25 squats.

Then 8x3 speed bench w/125#.

Then Helen:

3 RFT:
Run 400 m
55# DB swing
12 pull ups

Time was 11:06

8MAR10

Ran about 4 miles tonight on my own. Calves are destroyed

8MAR10

Warm up of 2oo m run, stretching, 3 rounds of: 10 GH SU, 10 wide, non-kipping pull ups, 10 squats

Then 4x5 of stop back squats w/175#

Then Tabata intervals of L-sit, plank, GH SU

7MAR10

Warm up of run 400 m, 2 rounds of: 10 ring dips, 10 KTE, 10 GH raises, 2x30 sec HS hold

Then:

5 Rounds:
7 tire flips
Sledge tire slams
Tire jumps

Got something like 100 slams and jumps

6MAR10

Team workout at CF Knoxville:

Push ups
200 m run w/8# MB
Abmat Sit ups
200 m run w/8# MB
30" Box Jumps
200 m run w/8# MB
Burpees
200 m run w/8# MB

5AMR10

Did a WOD @ CF Knoxville this morning:

FS 10x2- 50-65% of 1RM
Done every minute

Good speed work, used 95#.

Then:

10 rounds:
Row 100 m
1 min rest

Averaged about 18.5 s/100m

4MAR10

WOD at CF Knoxville:

Find 5RM DL: 315#

Then Tabata Intervals of:
Deadlift- 60% of 5RM- 175#
Box Jumps
Pushups

for 6 rounds.

3MAR10

Did the WOD at CFPTC this morning:

WU: 2x
run 400 m
10 GH SU
10 hip extensions
10 pull ups
2x 30 sec HS hold
10 squats
10 ring push ups

Then CFT:

BS: 225/245/255
SP: 135/145f
DL: 315/335

For a total of: 725

1MAR10

Did Garrett at CFPTC today:

3 RFT:
75 squats
25 ring HSPU
25 L pull ups

I did band assisted HSPU, 15/16/22 and 15 tuck pull ups/15 L-pull ups/15 pull ups/15 KTE