Sunday, April 18, 2010

Sunday, 18 April 2010

At CFO with Jamo.

Strength:
Back Squat - 1 x (245 + Green Bands); 1 x (265 + Green Bands)
I should have done another single at 265 but forgot when I started coaching Jamo on "Grace" at 200-lbs.

WOD:
"Randy"
- 75 Power Snatches, 75 lbs

Time: 6:19 (PR)

Friday, April 16, 2010

Strength - 15 April 2010

Deadlift (Plates elevated ~3") - 3 x 335

Still sick and fairly sore from last Sunday's squat session/WOD. Happy I hit my planned numbers.

Monday, April 12, 2010

Sunday, 11 April 2010

Went down to CF Oahu and worked out with Jamo.

Strength:
Was planning on doing a 3 Rep Max Back Squat but was feeling really weak. So instead:
- Back Squats - EDT style (10 Rounds, 3 Reps on the minute) 185 + Green Bands Failed on the final rep of the final round; just lost all tightness in my core.
- Floor Press - 215 x 3; 215 x 2

WOD:
5 Rounds for time:
- 30 Abmat Situps
- 25 Back Extensions

Time: 8:46

Friday, April 9, 2010

Friday, 9 April 2010

Strength:
Shoulder Press - 5 x (105 + 2 Chains)

WOD:
Row 5K

Time: 20:13

Thursday, 8 April 2010

Strength:
Deadlift (Plates elevated ~3") - 5 x 325

I probably had 335 in me, but there's always next time!

Running:
Ran the first half of the PRT course (about .85 miles).

Time: 5:03

Tuesday, April 6, 2010

Monday, 5 April 2010

Strength:
Floor Press - 5 x 205

Running:
1.5 miles hard but untimed

Monday, April 5, 2010

Strength - 4 April 2010

Went down to CF Oahu to train. Did some heavy squatting with Jamo.

Back Squat - 5 x (245 + Green Bands)

Saturday, April 3, 2010

Running, 1 April 2010

Ran the new 1.5 mile course on base with CWO Purdy for his PRT. Time was 10:50. Fairly encouraging considering the lack of running over the last 6 weeks because of my ankle.

Strength - 1 April 2010 (pm)

Close Grip Bench Press - 1 x 205, 1 x 225

I probably could have put up 235 but had to stop early because of FEP.

PT, 30 March 2010

Command PT. Basic calistenics and a slow 1.5 mile formation run.

CF Movement and Mobility Seminar, 27 March 2010

Attended Kelly Starrett's Movement and Mobility certification. At lunchtime we did some deadlifting and worked on breathing techniques and setup positioning. The biggest takeaway for me was getting super tight before getting into position. Once you lose positioning, you can't get it back. I still need to work on staying tight while taking a final breath before pulling off the floor.

Deadlift - 1 x 335; 1 x 365

Saturday, March 27, 2010

Friday, 26 March 2010

Close Grip Bench Press - 2 x 3 x 205

Illegal-Wide Bench Press - 10 x 135; 10 x 155

Felt really solid today, much better than last week's bench session. I think the week off really helped.

Thursday, March 25, 2010

Tuesday, 23 March 2010

Led command PT: light calisthenics and very easy 1.5 mile jog.

Thursday, March 18, 2010

Strength - 17 March 2010 (pm)

Box Squat - 5 x (185 + 4 Chains)
(Felt really slow and fatigued today, especially the lower back)

Close Grip Bench Press - 5 x 185
(Failed at 205 x 2. Should have only gone to 195, but let my ego get in the way)

PT - 17 March 2010 (am)

Did an hour PTing the department with MAC where she and I alternated various calisthenics.

Monday, March 15, 2010

Strength - 14 March 2010

I was sick with a stomach bug on Friday and Saturday so made up the deadlifting today.

Deadlift: 2 x 1 x (305 lbs + 4 chains)

Thursday, March 11, 2010

Wednesday, 10 March 2010

Rowing:
2k - 7:27

Department PT:
Pyramid 1-10-1
Push-ups
Situps/In-Outs/Scissors (x2)
Squats (x2)

Used a 30 lbs weight vest.

Wednesday, March 10, 2010

Tuesday, 9 March 2010

Strength:
Bench Press - 1 x (185 + 2 Chains)

"WOD"
Had to fill in and run the afternoon FEP session so had to just go with the flow...

Planks:
Pyramid - 5 seconds to 30 seconds (5 sec increments) back down to 5 seconds
Total of 3:00 minutes of planks with 1:1 rest ratio

Calistenics:
Pyramid - 1 to 10 back down to 1:
- Push-ups
- Sit-ups (x2)
- Squats (x2)

Total Reps: PU - 100; SU - 200; SQ - 200 in about 30 minutes

Tuesday, March 9, 2010

Monday, 8 March 2010

Strength:
Back Squat - 1 x (225 + 4 Chains)

WOD:
3 Rounds for time:
- 10 Zercher Squats, 95 lbs "sandbag" (small backpack full of chains)
- Row 500 meters

Time: 8:47

Sunday, March 7, 2010

Friday, 5 March 2010 (pm)

Strength:
Deadlift - 3 x (295 + 4 Chains)

Friday, 5 March 2010 (am)

For command PT, did three, 15 minute sessions of a push-up/squat pyramid.

1 to 10, back to 1 (Squats x 2)

Total: 300 push-ups (Regular/Diamond/Wide) and 600 Squats

Tuesday, 2 March 2010

Strength:
Bench Press - 3 x (175 + 2 Chains)

Monday, 1 March 2010

Strength:
Back Squat - 3 x (215 + 4 Chains)

Sunday, February 28, 2010

Friday, 26 February 2010

Deadlift - 5 x (285 + 4 Chains)

Wednesday, February 24, 2010

Tuesday, 23 February 2010

Strength:
Bench Press - 5 x (165 + 2 Chains)

WOD:
3 Rounds for time:
- Row 500 meters
- 10 Handstand Push-ups
- 25 Back Extensions

Time: 13:46

Monday, 22 February 2010 (pm)

Strength:
Back Squat - 5 x (205 + 4 Chains)

WOD:
AMRAP in 10 minutes:
- Weighted Pull-ups, 35 lbs
- Overhead Squats, 95 lbs

Total: 7 Rounds + 5 PUs

Monday, 22 February 2010 (am)

Department PT.

Tabatas
- Push-ups 12, 12, 12, 12, 12, 12, 10, 8, 6
- Sit-ups 14, 14, 14, 14, 14, 14, 14, 14
- Squats 17, 17, 17, 17, 17, 17, 17, 18

About 30 minutes of basketball.

Rolled my right ankle pretty badly. That's what I get for playing basketball in trail running shoes.

Monday, February 22, 2010

Saturday, 20 February 2010

Strength:
Push Press - 1 x 200

WOD:
3 Rounds:
- Run 640 meters
- 10 Clapping Push-ups
- 10 Turkish Getups, 35 lbs DB

Time: 18:07

Saturday, February 20, 2010

Friday, 19 February 2010 (pm)

Strength:
Sumo Deadlift - 1 x (305 + 4 chains)

Friday, 19 February 2010 (am)

Played about 45 minutes of half-court basketball.

Thursday, February 18, 2010

Thursday - 18 February 2010

Missed yesterday's bench workout, so did it today.

Bench Press - 1 x (195 + Blue Bands)
Butt came off the bench slightly at the sticking point.

Wednesday, 17 February 2010

Really windy at the track!

- 800 meters - 3:05
- Rest 4 minutes
- 320 meters - 1:09
- Rest 3 minutes
- 320 meters - 1:06
- Rest 3 minutes
- 320 meters - 1:09
- Rest 3 minutes
- 320 meters - 1:07

Tuesday, February 16, 2010

Tuesday, 16 February 2010

Strength:
Box Squat - 1 x (225 + Green Bands)

Felt like I had a bit more in me, but the bar speed really slowed down on the last rep, so I stopped there.

I skipped today's metcon because I'm feeling pretty beat up from yesterday's run.

Monday, February 15, 2010

Monday, 15 February 2010

Ran the Great Aloha Run. Finished 1589 out of 17,499 finishers.

Distance: 8.15 miles
Time: 1:11:31
Pace: 8:47

Friday, 12 February 2010

Sumo Deadlift - 2 x (295 + 4 Chains)

The goal was 3 reps, but I think I'm really starting to feel the effects of cutting so much weight so quickly. Need to be smarter with weight choices!

Thursday, February 11, 2010

Wednesday, 10 February 2010

Warm Up:
Ran 2 miles at about an 8:40 pace for a mock PRT for FEP.

WOD:
- Run 640 meters - 2:24
- Rest 4 minutes
- Run 320 meters - 1:11
- Rest 1:30
- Run 320 meters - 1:10
- Rest 1:30
- Run 320 meters - 1:12

Wednesday, February 10, 2010

Tuesday, 9 February 2010

Strength:
Bench Press - (190 + Blue Bands) x 3

WOD:
AMRAP in 12 minutes:
- 7 Jump Squats
- 7 Ring Dips
- 7 Pull-ups

Total: 10 Rounds + 7 Jump Squats

Tweaked my upper left pec about halfway through on the ring dips.

Tuesday, February 9, 2010

Monday, 8 February 2010

Strength:
Box Squat - (205 + Green Bands) x 3

WOD:
21-15-9
- Sandbag Zercher Squat, 90 lbs
- Pull-ups

Time: 8:02

Sunday, February 7, 2010

Saturday, 6 February 2010

Strength:
Push Press - 5 x 175

Saturday, February 6, 2010

Friday, 5 February 2010

Strength:
Sumo Deadlift - 5 x (275 + 4 Chains)

WOD:
Sprints
4 x 200m
30.6
30.6
30.6
29.9

Wednesday, February 3, 2010

Wednesday, 3 February 2010

WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups

Total: 10 Rounds + 5 Snatches and 2 MUs

Tuesday, 3 February 2010

Strength:
Bench Press - 5 x (185 + Purple Bands)

WOD:
21-15-9
- Sandbag Clean & Throws, 30% of bodyweight (60 lbs)
- Burpees

Time: 11:06

Tuesday, February 2, 2010

Monday, 1 February 2010

Strength:
Box Squat - (225 + Blue Bands) x 5

WOD:
Death by Pullup

Total Rounds: 14 + 12 PUs = 117 pullups

Ripped open both hands.

Sunday, January 31, 2010

Saturday, 30 January 2010

Strength:
Deadlift - 355 x 1, 365 (F)
Shoulder Press - 155 x 1

No metcon today since my stomach still wasn't feeling 100%.

Friday, 29 January 2010

No workout today. Had some kind of stomach bug (food poisoning?). Ugh.

Wednesday, January 27, 2010

Tuesday, 26 January 2010

Strength:
Bench Press - 225 x 1
(Wow, yesterday's trip around the track took alot out of me)

WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- Kettlebell Swings, 1.5 pood (or 55 lbs DB)

You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)

I lost count about halfway through, but total was around 150 reps in 10 minutes; no penalties.

Tuesday, January 26, 2010

Monday, 25 January 2010

Strength:
Back Squat - 285 x 1 (Had a lot left in the tank, but wanted to stay conservative)

WOD:
"Litvinov"
3 Rounds:
- 8 Front Squats, 135 lbs
- Run 320 meters
Time: 6:21

For Fun:
Barbell Carry
1 Lap around the track (320 meters) with 135 lbs. About 3/4 was with the bar overhead, and the other quarter was in the back squat position.

Saturday, 23 January 2010

WOD:
Shoulder Press - 140 x 3

Wednesday, January 20, 2010

24 - Day 8!!!


I just wanted to say that the first 4 episodes of Season 8 of 24 have been amazing. If you haven't been watching...go download it now! You really don't want to get on Jack Bauer's bad side...trust me.

19 January 2010

WOD:
3 Rounds for time:
- Run 320 meters
- 50 Squats

Time: 8:20

Saturday, January 16, 2010

15 January 2010 (pm)

WOD:
Run 5K

Time: 24:42

15 January 2010 (am)

Feeling much better today.

Strength:

Deadlift - Set a new 5RM
275 x 5
315 x 3
325 x 5

Thursday, January 14, 2010

13 January 2010 (pm)

Feeling pretty beat up today. Ugh.

WOD:
3 Rounds for time:
- Swim 100m
- 20 Push-ups
- 20 DB Swings, 35 lbs

Time: 14:15

Thoughts:
1) I absolutely suck at swimming. I really need to shore this up in the next few months before I do the Lanikai Tri.
2) The DB was WAAAAY too light. I should've used the 2 pood KB; in fact, from now on, I think I'm only going to use the 2 pood.
3) Coming back to CrossFit after 6 months off is a horrible experience. :-(

13 January 2010 (am)

Helped out with a Mock PRT.

Ran 1.5 miles in 12:40 to help with pacing.

About 30 minutes later, decided it would be fun (why, oh why?!) to try the 12-minute stationary bike version of the PRT. I went at about 80% (at least I was able to show SOME restraint!) and barely managed the equivalent of a Good Medium...why anyone would CHOOSE to do the bike is beyond me. It's friggin' hard!

Mark my words...before I leave NCTAMS, I'm going to get an Outstanding score on the bike...just to prove to myself that it can actually be done. :-)

Wednesday, January 13, 2010

12 January 2010

Strength:
Bench Press - 215 x 5

WOD:
AMRAP in 20 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps

Rounds: 10 + 5 C2Bs.

This WOD was a smoker!

Tuesday, January 12, 2010

11 January 2010 (pm)

Strength:
Back Squat - 245 x 5

WOD:
- 10 Power Snatches, 115 lbs
- 50 Double Unders
- 8 Power Snatches, 115 lbs
- 40 Double Unders
- 6 Power Snatches, 115 lbs
- 30 Double Unders
- 4 Power Snatches, 115 lbs
- 20 Double Unders
- 2 Power Snatches, 115 lbs
- 10 Double Unders

Time: 9:28

11 January 2010 (am)

Had to run an impromptu FEP session.

Tabatas
- Push-ups
- Sit-ups
- Squats

I didn't count the reps, just kept moving at a steady pace.