Sunday, July 17, 2011

Saturday, 16 July 2011

PAST

- 2 x 25 meters Underwater w/ 3 minutes recovery (Pass x 2)
- Rest 10 minutes
- 500 meter swim (Freestyle) 11:04
- Rest 30 minutes
- Run 1.5 miles (9:37) Wow!!!
- Rest 10 minutes
- Max Pull-ups in 2 minutes (12)
- Rest 2 minutes
- Max Sit-ups in 2 minutes (80)
- Rest 2 minutes
- Max Push-ups in 2 minutes (75)

Friday, 15 July 2011

Swimming

5 x 100m

8 x 25 Technique work

Friday, July 15, 2011

Friday, 15 July 2011

WOD:
10-9-8-7-6-5-4-3-2-1:
- Overhead Squats, 95 lbs
- KB Swings, 2 pood
- Back Extensions (Reps x2)

Time: 15:33

Thursday, 14 July 2011

Rowing (Aerobic)

8.5k

Time: 35:19 (2:04/500)

Thursday, July 14, 2011

Thursday, 14 July 2011

Strength:
Bench Press - Heavy Triple

205x3 (Easy!), 215x3

190lbs AMAP - 8, 8, 7

WOD:
3 Rounds:
- 10 Clapping Push-ups
- 15 Abmat Sit-ups
- 20 Double Unders

Time: 2:50

Wednesday, 13 July 2011 (pm)

Swimming

250m Time Trial

Time: 4:50


5 x 100m (avg 1:53-1:55)

Total Distance: 800m

Wednesday, 13 July 2011

Skill:
Light parallette work

WOD:
"1/2 Cindy"
AMRAP in 10 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Total: 12 Rounds

Tuesday, 12 July 2011

Swimming

Hypoxic (8-6-4-6-8)

Total Distance: 900m

Tuesday, July 12, 2011

Tuesday, 12 July 2011

WOD:

AMRAP in 20 minutes:
- 2 Muscle-ups
- 4 Front Squats, 185 lbs
- 8 GHD Sit-ups

Total: 10 Rounds

Monday, July 11, 2011

Monday, 11 July 2011

About 1 hour after the WOD

Rowing (aerobic)

5k

Time: 19:51

Monday, 11 July 2011

Strength:
Back Squat - Heavy Triple

225x5, 275x3, 295x3

85% AMAP - 250lbs: 6, 6, 5

WOD:
"Isabel"

- 30 Snatches, 95 lbs

Time: 2:12

Saturday, July 9, 2011

Saturday, 9 July 2011

Swimming (Technique)

30 x 25m on the minute

Avg pace: 23-25 seconds

Total: 750m

Saturday, 9 July 2011

Friday, 8 July 2011

Swimming

500m Time Trial - 10:31 (43-second PR!!!)

5 x 100m (avg 1:57) w/ 1:00-ish Rest

Friday, July 8, 2011

Friday, 8 July 2011

About 20 minutes of basketball with N1. Foot was a little achey afterwards, but other than that feels fine.

Friday, 8 July 2011

WOD:
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 KB Swings, 1.5 pood

Total Rounds: 10 + 1 HSPU

Thursday, 7 July 2011 (1700)

Rowing (aerobic)

8k

Time: 33:06 (2:04/500)

Thursday, 7 July 2011 (1100)

Swimming (Scott Pool - 50m)

3 x (2x50m, 2x100m) + 2 x 50m Hypoxic (8-6-4-2-4-6-8)

Total Time: 30 minutes

Thursday, July 7, 2011

Thursday, 7 July 2011

Strength:
Bench Press - 205x1, 225x1, 235x1
- 3 Sets AMAP, 190 lbs: 8, 8, 5

WOD:
5 Rounds for Time:
- 5 Overhead Squats, 135 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Time: 17:31

Really struggled with the OHSs. The very last rep took me at least 2 minutes because my shoulders and arms were fried and the bar was really slick with sweat - I couldn't even snatch the bar overhead without it slipping out of my hands. Other than that, this was a fun WOD.

Wednesday, 6 July 2011

Swimming

Worked on my breathing patterns today which made a world of difference!

I think I've settled on 1 length of 4 strokes per breath, then 1 length of 3 strokes, then 1 length of 2 strokes, then repeat.

Time: 23 minutes

Wednesday, July 6, 2011

Wednesday, 6 July 2011

Running w/ FEP

1.5 miles

Time: 12:55

Tuesday, 5 July 2011

Rowing (aerobic)

5k

Time: 20:00 (2:00/500m)

Tuesday, 5 July 2011

Running w/ FEP

Approximately 2.5 miles on the ATV course

Time: 24 minutes

Foot is sore and achey, but there isn't any acute pain.

Tuesday, 5 July 2011

WOD:
- 21 Push Presses, 115 lbs
- 21 GHD Sit-ups
- 42 Double Unders
- 15 Push Presses, 115 lbs
- 15 GHD Sit-ups
- 30 Double Unders
- 9 Push Presses, 115 lbs
- 9 GHD Sit-ups
- 18 Double Unders

Time: 7:38

Tuesday, July 5, 2011

Monday, 4 July 2011

About 1 hour after finishing the WOD.

Swimming

450m

Time: 11:05

Then 50m, 75m, 75m, 50m, 75m, 75m, 50m, 50m w/ equal time rest.

Felt really slow in the water today. Not sure if it is because of fatigue or because I'm rusty from not swimming in a few days.

Monday, 4 July 2011

Strength:
Deadlift - 335x1, 355x1, 375x1; 300x9x3 (80% of Heavy Single)

WOD:
10 Rounds for Time:
- 3 Back Squats, 245 lbs
- 6 Ring Dips

Time: 8:38

Sunday, July 3, 2011

Saturday, 2 July 2011

Running - Intervals

6 x 400m (1 mile Pace) w/ 3-minute walking rest

1:31
1:29
1:28
1:26
1:34 (1.5 mile pace, on purpose)
1:30

Saturday, July 2, 2011

Friday, 1 July 2011 (pm)

Swimming

14 x 50m (55 sec avg) / 1:05 rest

Total Distance: 700m

Friday, 1 July 2011

WOD:
- 20 Pull-ups
- 10 Front Squats, 185 lbs
- 20m Handstand Walk
- 14 Pull-ups
- 7 Front Squats, 185 lbs
- 14m Handstand Walk
- 10 Pull-ups
- 5 Front Squats, 185 lbs
- 10m Handstand Walk

Time: 11:47

Thursday, 30 June 2011

Rowing (aerobic)

7.5k

Time: 31:00 (2:04/500)

Felt really smooth today. Had the dampers set just to the right of '5'

Thursday, June 30, 2011

Thursday, 30 June 2011

Strength:
Bench Press - 185x3, 205x3, 210x3

WOD:
10 Rounds for Time:
- 2 Squat Cleans, 155 lbs
- 2 Muscle-ups

Time: 8:15

Wednesday, 29 June 2011

Swimming

Technique Intervals - 540m

2:30 per 54m (avg time: 1:06) x 10

Total Time: 25 mins

Wednesday, June 29, 2011

Wednesday, 29 June 2011

Easy Day

"1/2 Angie"
- 50 Pull-ups
- 50 Push-ups
- 50 Situps (abmat)
- 50 Squats

Time: 6:55

Tuesday, 28 June 2011

Swimming

Worked on more technique

Time: ~25 minutes

Tuesday, 28 June 2011

WOD:
5 Rounds for Time:
- 10 Ring Dips
- 15 Power Snatches, 95 lbs
- 20 GHD Situps

Time: 18:50

Monday, June 27, 2011

Monday, 27 June 2011

About 1 hour after the morning WOD.

Rowing (aerobic)

5k

Time: 20:08 (2:01/500)

Monday, 27 June 2011

Strength:
Deadlift - 315x3, 335x3, 355x3

Had a bit more in the tank, but didn't want to push it too far...wanted to leave room for upward progress.

WOD:
Alternating Tabatas
- Deadlift, 225 lbs
- Burpees

Totals
9/6
8/5
6/5
5/5
5/5
5/5
5/6
8/9

Saturday, 25 June 2011

Running

W/U:
800m jog

2 x 800m (3:27) w/ 400m Rest

C/D:
400m jog

Foot started to get sore so I called it.

Friday, 24 June 2011 (noon)

Swimming

500m

Time: 11:15 (shoulders were fried from this morning's WOD)

Technique Work.

Friday, 24 June 2011

5 mins Partner Snatch, 95 lbs

WOD:
Death by Thruster

Total: 12 Rounds + 9

Thursday, 23 June 2011 (pm)

Rowing (aerobic)

7k

Time: 29:10 (2:05/500)

Thursday, 23 June 2011

Strength:
Back Squat - 245x3, 265x3, 275x2 (F)

WOD:
AMRAP in 12 minutes:
- 10 Pull-ups
- 10 Ring Dips

Total: 9 Rounds +10 PU + 3 RD

Wednesday, 22 June 2011

Swimming

Time: 25 minutes

Wednesday, June 22, 2011

Wednesday, 22 June 2011

"Rowing Litvinov"
- 8 Front Squats, 155 lbs
- Row 500m

Time: 8:22

Tuesday, 21 June 2011

Rowing (aerobic)

5k

Time: 20:21 (2:02/500)

Felt good aerobically, but was pretty tired muscularly.

Tuesday, 21 June 2011

"Nate"
AMRAP in 20 minutes:
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 KB Swings, 2 pood

Rounds: 11 + 2 MUs and 4 HSPUs

Monday, 20 June 2011 (pm)

Swimming:

513 meters

Time: 11:14

Easy swimming after that.

Total Time: 20 minutes

Monday, 20 June 2011

For Time:
12-9-6
- Deadlift, 275 lbs
- HSPU

Time: 4:18

Saturday, 18 June 2011

Skipped today's intervals on the track to try to let my foot heal more. It is still sore, but feeling better.

Friday, 17 June 2011

About 30 minutes after finishing the MU-PU WOD.

Rowing (aerobic)

6.5k

Time: 26:49 (2:04/500)

Friday, 17 June 2011

In the morning in the States after arriving back on island (days are funny because of crossing the Date/Time Line).

4 Rounds:
- 5 Muscle-ups
- 50 Squats

Time: 9:00

Friday, 17 June 2011

In the morning before flying back to the US.

For Time:
- Elliptical, 0.75 miles
- 10 Shoulder Press, 45 lbs DBs
- 10 Push Press, 45 lbs DBs
- 20 Pull-ups

Time: ~22 minutes (forgot to start watch)

Thursday, 16 June 2011 (pm)

Swimming

Time: 20 minutes

Thursday night, walked around downtown Changwon more than I wanted to. Foot is pretty sore (but the Korean food was awesome!).

Thursday, 16 June 2011

5 Rounds:
- 10 Pull-ups
- 20 DB Swings, 50 lbs
- Rest 30 seconds

Time: 7:29

Wednesday, 15 June 2011

Tabatas

Push-ups - 14, 12, 14, 12, 12, 12, 11, 10
Sit-ups - 16, 16, 16, 16, 16, 16, 16, 17
Squats - 17, 17, 17, 17, 17, 17, 17, 20

Tuesday, 14 June 2011 (pm)

Swimming

Time: 20 minutes

Tuesday, 14 June 2011

In the hotel gym in Korea:

3 Rounds:
- Elliptical, 0.35 miles
- 30 Squats
- 15 Bench Press, 135 lbs

Time: 10:39

Monday, 13 June 2011

Travelling to Korea for the week. Didn't get in a workout today.

Saturday, June 11, 2011

Saturday, 11 June 2011

Time Trial - 800 meters

Time: 2:43 (0:39, 1:19, 2:03, 2:43)

Intervals: 3 x 1200m @ 5k pace

5:23, 5:30, 5:16

Friday, 10 June 2011 (pm)

Swimming

Alternating Freestyle and CSS

Time: 15:00

Friday, 10 June 2011

3 Rounds for Time:
- Walking Lunges, 100 ft
- 50 Squats
- 25 Back Extensions

Time: 10:05

Friday, June 10, 2011

Thursday, 9 June 2011 (pm)

Rowing (aerobic)

6k

Time: 25:22 (2:07/500)

Thursday, 9 June 2011 (am)

Strength:
Back Squat - 290 x 3

WOD:
"Jackie"
- Row 1,000 meters
- 50 Thrusters, 45 lbs
- 30 Pull-ups

Time: 8:02 (PR!!!)

Split on the rower was 3:38, which felt comfortably difficult.

Thursday, June 9, 2011

Wednesday, 8 June 2011 (0700)

Command PT

Did some light calisthenics and then a jog.

Run was about 15 mins long. Foot really started to bother me about halfway.


- Posted using BlogPress from my iPhone

Wednesday, 8 June 2011 (am)

For Time:
- 21 Deadlifts, 225 lbs
- 30 GHD Situps
- 15 Deadlifts, 225 lbs
- 20 GHD Situps
- 9 Deadlifts, 225 lbs
- 10 GHD Situps

Time: 6:40

This was way easier than I expected.

Tuesday, 7 June 2011

Long Run

8 Miles

Time: 1:14:44 (9:20/mile)

Felt like a pretty good effort since I haven't run 8 miles in over 18 months.

Tuesday, June 7, 2011

Tuesday, 7 June 2011

Strength:
Bench Press (Thick Bar) - 3 x 205 lbs

WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pull-ups

Time: 6:06

Definitely not my best effort on Fran. I really don't feel good when things get deeply anaerobic. Patience is a virtue... :-)

Monday, 6 June 2011 (1630)

Rowing (aerobic)

5k

Time: 20:48 (2:05/500)

Felt really smooth on this row and it felt very aerobic. I have to be mindful to not push the pace into my anaerobic threshold.

Monday, 6 June 2011 (1030)

5 Rounds for Time:
- 21 Power Cleans, 95 lbs
- 12 Handstand Push-ups

Time: 17:05

Definitely couldn't find the intensity today. Not happy at all with this.

Saturday, June 4, 2011

Saturday, 4 June 2011

1 Mile Time Trial:

Time: 6:32

200-45 (5 sec too fast)
400-1:36
600-2:29
800-3:09
1200-5:02
1400-5:52
1600-6:32 (Closed in 0:40)

The plan was to run 50-sec 200s, and then to push the last 200 for a sub-6:40 finish. Today went perfectly.

Afterwards, met a guy at the track who is a former sprinter and did a couple moderate 100's then did a fast 3 x 200m.

0:30 (That totally shocked me!)
~0:35
0:30 (Tied up with 75 meters to go)

What an amazing day! Felt pretty fast. The speed is definitely there, but strength needs ALOT of work.

Friday, June 3, 2011

Friday, 3 June 2011

Tabata Rowing

8 x 20 sec/10 sec

Total Distance: 1015 meters

Thursday, 2 June 2011 (pm)

Easy Run + 6 x 100 Strides on the football field.

Total: 1.5 miles

Time: 14:10 (9:26/mile)

Thursday, June 2, 2011

Thursday, 2 June 2011

Strength:
Snatch - 135 (F), 135, 145, 155, 165

WOD:
7 Rounds for Time/Load:
- 35 Double Unders
- 1 Snatch

Time: 13:59/1050 lbs

Used 145 for the Snatches. I thought about going 155 for the last set but decided to play it safe. After the last round, I did an 8th round, off the clock, and went with 155.

Wednesday, 1 June 2011 (pm)

Rowing (aerobic)

3k

Time: 12:45 (2:07/500)

Wednesday, 1 June 2011 (pm)

Strength Work

With FEP did a circuit rotating through Front Squats, Pull-ups, Bench Press, and Dumbell Deadlifts. Did 3 circuits through. Weights used on final set below:

FS: 185 x 8
Pull-ups: 8 x 3
Bench Press: 185 x 8
Dumbell Deadlifts: 90 lbs DBs

Wednesday, June 1, 2011

Wednesday, 1 June 2011 (am)

3 Rounds for time:
- 10 KB Swings, 2 pood
- 10 Squats w/ KB in rack position (Right Hand)
- 25 meter Walk w/ KB in rack position (Right Hand)
- 10 KB Swings, 2 pood
- 10 Squats w/ KB in rack position (Left Hand)
- 25 meter Walk w/ KB in rack position (Left Hand)

Rest 45-seconds between rounds.

Time: 12:22

Tuesday, 31 May 2011 (pm)

Easy Run

4 Miles

Time: 35:46 (8:56/mile)

Felt REALLY easy today. I had to really hold back to try to run at 9:00 pace.

Tuesday, 31 May 2011 (am)

5 Rounds for Time:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Box Jumps, 20"

Time: 6:59

Monday, May 30, 2011

Monday, 30 May 2011 (noon)

Rowing (aerobic)

3k

Time: 12:46 (2:07/500)

Monday, 30 May 2011 (am)

Strength:
Push Press - 205 x 1 (PR!)(Fail: Reps 2 and 3), 190 x 3, 190 x 4 (PR!)

Tough day today with the strength work. I settled on 190 lbs and on the second set just needed to do an extra rep.

WOD:
"Grace"
- 30 Clean & Jerks, 135 lbs

Time: 2:55

Scaled weight to 115 lbs to keep the speed up. Next time I'll do 125 lbs shoot for sub-2:45.

Saturday, May 28, 2011

Saturday, 28 May 2011

Intervals @ Mile Pace

3 x (2 x 200, 1 x 400 w/ rest jogs same distance as work intervals)

0:42 (OOPS!!!)
0:50
1:40
0:48
0:49
1:40
0:51
0:50
1:37

1/2 mile to W/U and C/D.

Total distance: 3.75 miles

There was a pretty strong headwind around the back straightaway that made the 200s harder than they probably should've been. I can't believe I skipped doing these workouts for so long...I forgot how much fun being on the track is!

Friday, May 27, 2011

Friday, 27 May 2011 (1200)

Recovery Run

1.5 Miles

Time: 14:38 (9:45/mile)

Friday, 27 May 2011

"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups

Total: 9 Rounds + 8 Pistols

Pretty happy with today. I used the CF Gymnastics "tripod" method for the HSPUs and it worked really well: all sets were unbroken. For the pull-ups, I broke up all of the sets as 10+5, except for the last set where I did all 15.

Thursday, May 26, 2011

Thursday, 26 May 2011 (pm)

Rowing (aerobic)

5k

Time: 21:49 (2:11/500)

Thursday, 27 May 2011 (am)

"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups

Time: 6:23 (Huge PR!)

Used an abmat and anchored feet for the sit-ups.

Wednesday, 25 May 2011 (pm)

Recovery Jog

Total: 1.5 Miles. Time: 15:20 (10:13/mile)

Wednesday, 25 May 2011

Strength:
Front Squat - 235 x 3 x 3

WOD:
AMRAP in 20 minutes
- 7 Thrusters, 135 lbs
- 7 Pull-ups, 45 lbs

Total: 7 Rounds

Scaled the Thrusters down to 115 lbs and the Pull-ups to 25 lbs.

My legs just had no pop today. I will have to change the scheduling so that the strength day is on Thursday instead of Wednesday.

Tuesday, May 24, 2011

Tuesday, 24 May 2011 (1800)

Tempo/Cruise Intervals

.75 Mile Warm-up and Cool Down

3 x 1 mile at CI Pace

7:45; 7:54 (against a moderate headwind); 7:41.

Total: 5 miles. Time: 43:13 (8:38/mile)

Tuesday, 24 May 2011

- 75 Overhead Squats, 95 lbs

Each time the bar goes down, 5 burpee penalty.

Time: 9:03 (+25 burpees)

Monday, 23 May 2011 (pm)

Rowing (aerobic)

5k

Time: 22:48

Monday, May 23, 2011

Monday, 23 May 2011 (am)

Strength:
Shoulder Press - 165 x 1 (PR!)

WOD:
"Diane" Scaled
15-12-9
- Deadlift, 225 lbs
- Handstand Push-ups

Time: 6:24

For the HSPUs, I really tried to focus on the CF Gymnastics "tripod" version. I managed 8 reps on the first set.

Saturday, May 21, 2011

Saturday, 21 May 2011

Long Run

7.03 miles (Haleiwa Loop)

Time: 1:04:50 (9:13/mile)

Felt really good today, I had to hold back the pace. Finished the last 1.5 miles at about 8:35 pace.

Friday, 20 May 2011

21-18-15-12-9-6-3
- Kettlebell Swings, 1.5 pood
- Pull-ups

Time: 10:05

Scaled the KB swings to 44-lbs so that I could really focus on my PUs. Did the first set of PUs unbroken, which is a PR since I've been back CrossFitting this month. Gotta keep working on it!

This was a REALLY fun workout, except for the torn callus part...but whatever...I enjoyed it!

Thursday, 19 May 2011

"Nancy"
5 Rounds for Time:
- Run 400 meters
- 21 Overhead Squats, 95 lbs

Time: 23:56

Super sore today. I didn't even start feeling loose until the 3rd round.

Wednesday, 18 May 2011 (1200)

AMRAP in 20 mins:
- 12 Hang Squat Cleans, 65 lbs
- 7 Pull-ups

Total: 12 rounds + 12 HSC

I really fell apart after the 10-minute mark.

Tuesday, 17 May 2011 (1700)

Speed Work @ 400 pace

200 - 0:34
300 - 1:02 (not enough rest after the 200)
200 - 0:36
4 x 80 - All 11.26-11.53
4 x 60 - Untimed

This was a fun workout...except that Tuesday afternoon at the Hickam track is full of junior Track & Field teams. Looking forward to doing more of this stuff!

Wednesday, 18 May 2011 (0700)

Command PT

About 30 minutes of calisthenics.

Tuesday, 17 May 2011

30 Muscle-ups for time:

Did 20 in about 12 minutes and got to the point where I was only able to do about 1 per minute, with several failures per success, so I shut it down.

Monday, 16 May 2011

"Linda"
10-9-8-7-6-5-4-3-2-1
- Deadlift, 1.5 x BW
- Bench Press, BW
- Clean, 3/4 BW

Scaled to: Deadlift - 225, Bench Press - 175, Power Clean - 115 lbs.

Time: 20:39

Saturday, May 14, 2011

Saturday, 14 May 2011 (1400)

Running

Easy run for someone's Mock PRT.

1.5 miles in 15 minutes

Saturday, 14 May 2011 (1200)

Running - Intervals

Total Miles: ~3.5 miles

3 x 800m @ 3k Pace w/ 3:00 rest. 3:34, 3:39, 3:36.

Friday, 13 May 2011

For Time:
- 50 Wall Balls, 20 lbs
- 50 Pullups
- 35 Wall Balls, 20 lbs
- 35 Pullups
- 20 Wall Balls, 20 lbs
- 20 Pullups

Time: 17:46

Before I started, I thought that I might need to reduce the number of pullups, but I was able to do between 6-8 per set so I decided to go all the way through.

Thursday, 12 May 2011

"Michael"
3 Rounds for Time:
- Run 800m (from NCTAMS gym to NEX sign)
- 50 Situps
- 50 Back Extensions

Time: 20:19

Felt pretty good and happy with the time.

Wednesday, 11 May 2011 (0700)

Command PT

Did some light calisthenics and then went for a 2 mile run with the slow group.

Running time: 22 minutes

Wednesday, 11 May 2011

Overhead Squats 3-3-3-3-3

Shoulders felt destroyed today.

175, 165 (F), 155, 155, 165, 185x1

Tuesday, 10 May 2011 (pm)

Running - Long Run

Very slow because my legs felt pretty shot and left foot/ankle were bothering me pretty badly. I just feel like I need to get the miles in on my legs right now and my body will hopefully start to adjust.

6 Miles

Time: 1:01:00 (Pace: 10:10/mile)

Tuesday, May 10, 2011

Tuesday, 10 May 2011

"Lynne"
5 Rounds for Max Reps:
- Bench Press, Bodyweight (used 185; BW=205)
- Pull-ups

Totals:
12/19
8/13
9/13
6/13
6/13

41/71=112

Monday, 9 May 2011

3 Rounds for Time:
- Row 500m
- 21 Hang Power Snatches, 75 lbs

Time: 10:54

Had to share a rower with Cal otherwise this would've been closer to the 10-minute mark.

Saturday, May 7, 2011

Saturday, 7 May 2011

Running - Intervals

3 sets of
- 2 x 200m w/ 200m rest
- 1 x 400m w/ 400m rest

1/2 mile warm-up and cool-down. 4 miles total.

Splits: 46, 46, 1:38. 46, 49, 1:36. 46, 46, 1:37. (Right on pace)

Friday, May 6, 2011

Friday, 6 May 2011 (0700)

Easy Running

3.03 miles

Time: 26:56 (8:53 pace)

Friday, 6 May 2011

Shoulder Press - 5x5

5 x 5 x 130 lbs

Thursday, 5 May 2011

"Cindy"
AMRAP in 20 min
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Total: 20 rounds + 4 pull-ups

Matched my goal of hitting 1 round per minute.

Wednesday, May 4, 2011

Wednesday, 4 May 2011 (0800)

Running

Had to run the 1.5 mile PRT course with someone for their official PFA.

Time: 11:55

Wednesday, 4 May 2011 (0700)

Command PT

Did 40 minutes of various calistenics exercises using a body bar and bands.

Wednesday, 4 May 2011 (am)

"Helen"
3 Rounds for Time:
- Run 400 meters
- 21 KB Swings, 1.5 pood
- 12 Pull-ups

Time: 10:40

Felt like a pretty good effort. I think the 400s are a little long, and it's hard to get a good rhythm because the first portion is through the gym.

Tuesday, 3 May 2011 (lunchtime)

Running

1/2 mile warm-up
2.54 mile TEMPO run (20:05; 8:01 pace)
1/2 mile warm-up

Pace felt perfect today.

Tuesday, 3 May 2011 (am)

Back Squat - 4 x 2 x 285 lbs (Failed on last rep)

Monday, May 2, 2011

Monday, 2 May 2011 (0700)

Department PT/FEP

Pyramid 1-10-1
Push-ups
Sit-ups (x2)
Squats (x2)

Then, planks, light ab work, and a few more sets of push-ups.

Monday, 2 May 2011

WOD:
"Elizabeth"
21-15-9
- Cleans, 135 lbs (Did Power Cleans; Scaled to 115 lbs)
- Ring Dips

Time: 6:28

I'm looking forward to doing this one again in a month or two at 135.

Friday, 29 April 2011

WOD:
15-12-9
- Back Squats, 185 lbs
- Handstand Push-ups

Time: 13:50

Back Squats felt solid, I could've gone 215 lbs. HSPUs are still my #1 Goat.

Thursday, 28 April 2011

WOD:
AMRAP in 20 mins:
- 10 Thrusters, 65 lbs
- 10 Pull-ups

Total: 10 Rounds

Wednesday, 27 April 2011

WOD:
3 Rounds for Time:
- 12 Muscle-Ups (Substituted x2 Pullups/Ring Dips)
- 30 Back Extensions
- Run 400 meters

Time: 24:43

This one was extremely frustrating; I need to get my MUs consistent again.

Tuesday, 26 April 2011 (lunchtime)

Running
4 x (3 minutes hard/3 minutes easy).

First 1/2 mile was at about a 6:10 pace and felt a little hot but surprisingly comfortable.

Tuesday, 26 April 2011

WOD:
Clean & Jerk - Heavy Single- 215 x 2.
Wasn't commiting to getting under the bar at all.

Snatch - Heavy Single- 165 x 2; 185 (F)

Monday, 25 April 2011

OK, I'm tired of being fat and out of shape. Time to get back on the horse; Mon-Fri @ 0530 at the Schofield Gym.

WOD:
Modified "Angie"
Sets may be partitioned as needed:
- 50 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats

Time: 11:40