Monday, March 31, 2008

CrossFit - 31Mar (pm)


- Thrusters, 95-lbs
- Pull-ups

I guess the couple extra rest days did me some good, new PR today, by almost a minute! We took my new camcorder with us and taped the workout...stay tuned for the video!

Time: 4:24

Rest Day - 30Mar

Another rest day to get back on the main page schedule.

Saturday, March 29, 2008

Monster Mash - 29Mar (am)

Today was our last Monster Mash before leaving the Rock...

It was supposed to be

- Swim ~500-meters at Windmill Beach
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- Run ~3/4 mile (to Camp America)
- 25 Pull-ups
- 2 Rope Climbs
- 25 Pull-ups
- 2 Rope Climbs
- Run ~800-meters (to Buckeley Gym)
- 15 Thrusters, 95-lbs
- 10 Bodyweight Bench Press (185-lbs)
- 50 Burpees

After the Rope Climbs, we ran to Buckeley Gym, and we realized that they have new hours and we completely forgot. So, without any other equipment, it was decided to do 100 Burpees for time. It turned out to be as much of a mental workout as it was physical.

Total Time: 53:30

Friday, March 28, 2008

Rest Day - 28Mar

Extra rest day in preparation for tomorrows Monster Mash.

A nice little quote about being true to yourself...

“If you bring forth what is within you, what is within you will save you. If you do not bring forth what is within you, what is within you will destroy you” - The Gospel of St Thomas

Thursday, March 27, 2008

CrossFit - 27Mar (pm)


- Run 400-meters
- 21 Kettlebell Swings, 1.5 pood (sub 55-lbs Dumbell)
- 12 Pull-ups

My arch-nemesis! For some reason, this is the one workout that I can't seem to progress. I always push to the max, but I just can't seem to cycle through the reps any faster. Granted, I haven't been getting ideal sleep this week, but I wasn't getting good sleep 3 or 4 months ago, and my time was faster than it was tonight.

Splits: 1:16 (400), 1:41, 1:30 (400), 2:06, 1:31 (400), 1:45
Total Time: 9:51

Wednesday, March 26, 2008

Tuesday, March 25, 2008

CrossFit - 25Mar (pm)


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

All exercises were done straight through except for the push-ups. The squats were slow but steady for the most part - definitely the place to gain more time.

Round 1 3:17
Round 2 3:37
Round 3 4:03
Round 4 4:14
Round 5 4:25

Total Time: 31:35

Monday, March 24, 2008

CrossFit - 24Mar (pm)

30 Muscle-ups for time

Tried to do a rep every 10-seconds, and it's just too fast to try to get reset every time.

Time: 7:16

Sunday, March 23, 2008

CrossFit - 23Mar (pm)

Clean and Jerk


Warmed up and did some light technique work building up to 135-lbs. We kept going after the 7th single because we weren't maxed out yet.

200 (F)

Rest Day - 22Mar

"The only way to escape fear is to trample it beneath your feet." – Nadia Comaneci, Gymnast

Friday, March 21, 2008

CrossFit - 21Mar (am)

For time:
- 15 Handstand push-ups
- 1 L Pull-up
- 13 Handstand push-ups
- 3 L Pull-ups
- 11 Handstand push-ups
- 5 L Pull-ups
- 9 Handstand push-ups
- 7 L Pull-ups
- 7 Handstand push-ups
- 9 L Pull-ups
- 5 Handstand push-ups
- 11 L Pull-ups
- 3 Handstand push-ups
- 13 L Pull-ups
- 1 Handstand push-up
- 15 L Pull-ups

Wow, this was interesting. Not a MetCon at all, just strength and muscular endurance - on two of my weakest areas. I was able to pace myself on the HSPUs so as not to be reduced to singles and doubles. The L Pull-ups were done with an overhand grip and about 3 sets in, I decided to try an underhand grip, which turned out to be much better. I was able to keep my feet up on each rep and flexibility wasn't as much of an issue.

Time: 24:18

Post: Planche Progression
- Frog Sit (45-sec, 15-sec)

Thursday, March 20, 2008

CrossFit - 20Mar (am)

Four rounds for time:

- Run 400 meters
- Rest 2 minutes

Splits: 71, 70, 78, 81
Total Time: 11:00

Tuesday, March 18, 2008

CrossFit - 19Mar (am)

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) (Subbed Double Unders)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

On the CrossFit mainpage today there was a video all about FGB and it's origins with BJ Penn. BEST VIDEO TO DATE! Check it out HERE

Wall Ball - 32, 31, 30 = 93
SDHP - 15, 15, 14 = 44
Box Jump - 26, 23, 21
Push Press - 27, 25, 20
Double Under - 11, 12, 8
Grand Total = 303

Rest Day - 18Mar

In the last few months, I have found this to be more and more true:

“Don’t fight a battle if you don’t gain anything by winning.” – George S. Patton

CrossFit - 17Mar (pm)


Max Rounds in 20 minutes:

- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings, 2-pood (subbed 70-lbs Dumbell)

This is a very strength based workout and muscular failure on the HSPUs becomes the limiting factor. The KB swings felt much easier today than last time.

Total: 11 Rounds

Sunday, March 16, 2008

CrossFit - 16Mar


Max rounds in 20 minutes

- Run 400-meters
- Max Pull-ups

Totals: 6 Rounds + 400m
Runs: 1:23, 1:43, 1:48, 1:53, 1:53, 1:56, 1:33
Pull-ups: 30, 20, 20, 20, 15 and 15

Saturday, March 15, 2008

Monster Mash - 15Mar (am)

Ken, Dar, and I did another Monster Mash this morning. I made sure to bring my camera for posterity. Just to rehash, the events are:

- Swim ~500-meters at Windmill Beach
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- Run ~3/4 mile (to Camp America)
- 25 Pull-ups
- 2 Rope Climbs
- 25 Pull-ups
- 2 Rope Climbs
- Run ~800-meters (to Buckeley Gym)
- 15 Thrusters, 95-lbs
- 10 Bodyweight Bench Press (185-lbs)
- 50 Burpees

Dar and I messed up royally and did 115-lbs on the Thrusters. OUCH! Talk about a lack of attention to detail. I definitely paid for it on the bench and burpees.

Total Time: 53:30

Friday, March 14, 2008

Rest Day - 14Mar

"Iron rusts from disuse; water loses its purity from stagnation... even so does inaction sap the vigor of the mind." - Leonardo da Vinci

Thursday, March 13, 2008

CrossFit - 13Mar (pm)


3 Rounds for time

- Run 800-meters
- 50 Back Extensions
- 50 Sit-ups

Great workout today! Runs were 2:56, 3:05, 3:15 and the Back Ext. and Sit-ups were straight through. Maybe I can still cut a bit more time by pushing the runs a bit more, I'll have to wait till next time to find out.

Time: 17:56 (1:23 PR)

Wednesday, March 12, 2008

CrossFit - 12Mar (pm)

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

God speed Chief!!!

We really had to bastardize this workout since we didn't have a rope anywhere near the gym...yet another reason that I want to buy my own set of bumpers!

We ended up subbing 2 towel pull-ups for each rope climb. Not really very close at all, but it still made for a good workout. The thrusters hurt, but not as badly as I thought they would. I broke them up into 11/10, and then straight sets of 15 and 9.

Time: 12:01

Soccer - 11Mar (pm)

After finishing my 5k, I had indoor soccer practice for the tourney that's coming up at the end of the month. Rotated on and off with 10-minute games. Fitness felt OK but touch was terrible. Slightly twisted my left ankle again, but what else is new?

Total Time: ~2 hours

CrossFit - 11Mar (pm)

Ran 5K. I really hate this distance. It's short enough to really hurt but long enough that you have to deal with it for 20 minutes. Oh well, that's just incentive to get faster!

Time: 20:39

Rest Day - 10Mar

This rest day quote is for good ol' Ken...The Cheesecake Guy

"Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top." - J. C. Penney, retailer

Just check out the picture...could YOU live with this guy and stay in The Zone? I manage to (for the most part)...but it's not always easy - or fun! :-D

Sunday, March 9, 2008

CrossFit - 9Mar (pm)

Today was supposed to be "Lynne," but all of us are experiencing major triceps soreness and are just overall crushed. So we decided to throw in a little something different.


- Overhead Squats, 95-lbs
- Double Unders
- GHD Sit-Ups

Time: 17:19

CrossFit - 8Mar (pm)

Hang Squat Cleans


145, 150, 155, 160, 165, 170, 185

CrossFit - 7Mar (pm)


- Deadlift, 225-lbs
- Handstand Push-up

This was a tough one after this morning's ass-beating. The DLs felt OK, I broke them up into a set of 11 and 10 on the first set, and 8 and 7 on the second set. The set of 9 was straight through. The HSPUs were KILLER after all the push-ups we did this morning. Started off with a set of 5 and then was quickly reduced to sets of 2s and 3s.

Time: 17:17

CSM Challenge - 7Mar (am)

Ken, Dar, and I met with the Command Sergeant Major this morning for his PT Challenge. And did we get our asses handed to us. We started out with some stretching and then headed over to the pull-up bars. First exercise, 20 dead-hang pull-ups. Not a bad way to start out the morning. We then did a set of 30 close-grip push-ups, followed by 6 more sets of 15 pull-ups/chin-ups and 30 close-grip push-ups. All of us got "the tap" on the final set of pull-ups.

From here, we ran to the NEX - about 2.5 miles - and went straight into a set of 100 sit-tucks followed by a set of 100 crunches. After a quick water break, we resumed pushing them out. 200 "reverse-grip curb push-ups" broken up into sets of 25. Then 100 close-grip curb push-ups, in sets of 25. Lastly, 100 wide-grip curb push-ups. All the push-ups were broken up into sets of 5s and 10s...while the CSM was easily banging out sets of 25s. The final exercise was another 200 sit tucks.

Even though we didn't get the liberty chits, it was still a great time. Nothing like spending an hour and a half getting your ass handed to you to start out the day.

Rest Day - 6Mar

Resting, begin...

1-2-3-ONE!!!, 1-2-3-TWO!!!...

Wednesday, March 5, 2008

CrossFit - 5Mar (pm)


Max rounds in 20-minutes:
- 5 Handstand Push-ups
- 10 One legged squats, alternating legs
- 15 Pull-ups

I managed to twist my left ankle coming off the pull-up bar after the first set, so I wasn't able to do unassisted squats on my left leg. I had to use a pole for balance coming out of the bottom. So, this isn't exactly "official" but I'm still happy with the result. The HSPUs felt really easy and I was able to do all the pull-up sets unbroken!

Total: 10 Rounds in 20:25

Tuesday, March 4, 2008

CrossFit - 4Mar (pm)

"Filthy Fifties"

- 50 Box jump, 24" box (subbed flat bench)
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood
- 50 Walking Lunges
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball (subbed 18-lbs ball)
- 50 Burpees
- 50 Double unders

Hamstrings and lower back very sore after partial "Linda" yesterday.

Best effort so far on Filthy Fifties. The K2E were broken up into sets of 10s...They still need ALOT of work! I broke the Wall Balls up into sets of 25 and the Burpees and DU's...well, let's just say they slowed me down. Very happy with today!

Time: 28:19 (another huge PR!!!)

CrossFit - 3Mar (pm)

"Linda" aka Three Bars of Death

- Deadlift 1.5 x BW (275-lbs)
- Bench Press BW (185-lbs)
- Clean 3/4 BW (135-lbs)

The gym was packed tonight and we got started kinda late. We had to keep switching weights and waiting for each other to finish an exercise, which translated to alot of wasted time. I was about to start the round of 5's when the gym closed, so I only completed 40 reps of each. Which was terrible in itself. On a positive note (the only one I think), I was able to complete each set of Bench Press unbroken...a huge leap for me.

Time through 5 rounds: ~43-minutes

Rest Day - 2Mar (pm)

"Here's to the crazy ones. The misfits. The rebels. The trouble-makers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules, and they have no respect for the status-quo. You can quote them, disagree with them, glorify, or vilify them. But the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do." - Apple Computers

Saturday, March 1, 2008

CrossFit - 1Mar (pm)


- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squats

Really good day. Felt great on the pull-ups; first sub-set was 20 reps, then 15, 15, 10, 15, 10, 15 - finished all 100 in 6:30, a 3:30 PR. Everything after that felt solid: push-ups were chest-to-deck (sets of 10s and 15s all the way), sit-ups were feet anchored w/ hand on head (sets were 40, 20, 20, 20), and squats were down to a med-ball.

Total Time: 18:00

MEBB - 29Feb (pm)

Starting Strength "B" Workout

Just a bad day today. Didn't focus and didn't have it in me today. Couldn't even really start the 2nd set of squats, I just didn't feel right. I moved on to the shoulder press, which I managed to get all 3 sets finished at 125, but it was ugly. Worst of all is that we spent too much time talking with the 2 new Air Force guys and so I ran out of time and didn't even get to do the power cleans. Oh well, chalk it up as a bad day and move on.