Alex's CrossFit Blog

Saturday, 16 July 2011

2011-07-17T00:48:00.002-04:00

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

2011-07-17T00:16:00.000-04:00

Swimming

5 x 100m

8 x 25 Technique work

Friday, 15 July 2011

2011-07-15T13:48:00.001-04:00

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

2011-07-15T13:29:00.002-04:00

Rowing (Aerobic)

8.5k

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

Thursday, 14 July 2011

2011-07-14T14:26:00.003-04:00

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)

2011-07-14T14:25:00.002-04:00

Swimming

250m Time Trial

Time: 4:50

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

Total Distance: 800m

Wednesday, 13 July 2011

2011-07-14T13:43:00.002-04:00

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

2011-07-14T13:39:00.001-04:00

Swimming

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

Total Distance: 900m

Tuesday, 12 July 2011

2011-07-12T13:27:00.001-04:00

WOD:

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

Total: 10 Rounds

Monday, 11 July 2011

2011-07-11T15:48:00.002-04:00

About 1 hour after the WOD

Rowing (aerobic)

5k

Time: 19:51

Monday, 11 July 2011

2011-07-11T14:41:00.002-04:00

Strength:
Back Squat - Heavy Triple

225x5, 275x3, 295x3

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

WOD:
"Isabel"

- 30 Snatches, 95 lbs

Time: 2:12

Saturday, 9 July 2011

2011-07-09T18:31:00.001-04:00

Swimming (Technique)

30 x 25m on the minute

Avg pace: 23-25 seconds

Total: 750m

Saturday, 9 July 2011

2011-07-09T15:15:00.001-04:00

Friday, 8 July 2011

2011-07-09T01:45:00.002-04:00

Swimming

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

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

Friday, 8 July 2011

2011-07-08T14:45:00.004-04:00

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

Friday, 8 July 2011

2011-07-08T14:45:00.002-04:00

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)

2011-07-08T04:05:00.001-04:00

Rowing (aerobic)

8k

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

Thursday, 7 July 2011 (1100)

2011-07-08T04:04:00.003-04:00

Swimming (Scott Pool - 50m)

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

Total Time: 30 minutes

Thursday, 7 July 2011

2011-07-07T15:11:00.002-04:00

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

2011-07-07T15:02:00.002-04:00

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, 6 July 2011

2011-07-06T17:23:00.002-04:00

Running w/ FEP

1.5 miles

Time: 12:55

Tuesday, 5 July 2011

2011-07-06T17:23:00.001-04:00

Rowing (aerobic)

5k

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

Tuesday, 5 July 2011

2011-07-06T17:22:00.002-04:00

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

2011-07-06T17:21:00.003-04:00

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

Monday, 4 July 2011

2011-07-05T05:37:00.002-04:00

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

2011-07-05T00:52:00.001-04:00

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

Saturday, 2 July 2011

2011-07-03T15:54:00.001-04:00

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

Friday, 1 July 2011 (pm)

2011-07-02T03:21:00.002-04:00

Swimming

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

Total Distance: 700m

Friday, 1 July 2011

2011-07-02T03:20:00.002-04:00

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

2011-07-02T03:18:00.001-04:00

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, 30 June 2011

2011-06-30T15:39:00.001-04:00

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

2011-06-30T03:04:00.001-04:00

Swimming

Technique Intervals - 540m

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

Total Time: 25 mins

Wednesday, 29 June 2011

2011-06-29T15:45:00.001-04:00

Easy Day

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

Time: 6:55

Tuesday, 28 June 2011

2011-06-29T04:19:00.002-04:00

Swimming

Worked on more technique

Time: ~25 minutes

Tuesday, 28 June 2011

2011-06-29T04:18:00.002-04:00

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

Time: 18:50

Monday, 27 June 2011

2011-06-27T15:15:00.003-04:00

About 1 hour after the morning WOD.

Rowing (aerobic)

5k

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

Monday, 27 June 2011

2011-06-27T15:12:00.002-04:00

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

2011-06-27T15:11:00.001-04:00

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)

2011-06-27T15:10:00.002-04:00

Swimming

500m

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

Technique Work.

Friday, 24 June 2011

2011-06-27T15:09:00.001-04:00

5 mins Partner Snatch, 95 lbs

WOD:
Death by Thruster

Total: 12 Rounds + 9

Thursday, 23 June 2011 (pm)

2011-06-27T15:08:00.002-04:00

Rowing (aerobic)

7k

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

Thursday, 23 June 2011

2011-06-27T15:07:00.003-04:00

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

2011-06-27T15:06:00.000-04:00

Swimming

Time: 25 minutes

Wednesday, 22 June 2011

2011-06-22T18:53:00.001-04:00

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

Time: 8:22

Tuesday, 21 June 2011

2011-06-22T18:51:00.002-04:00

Rowing (aerobic)

5k

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

Felt good aerobically, but was pretty tired muscularly.

Tuesday, 21 June 2011

2011-06-22T18:50:00.001-04:00

"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)

2011-06-22T18:49:00.001-04:00

Swimming:

513 meters

Time: 11:14

Easy swimming after that.

Total Time: 20 minutes

Monday, 20 June 2011

2011-06-22T18:48:00.004-04:00

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

Time: 4:18

Saturday, 18 June 2011

2011-06-22T18:48:00.002-04:00

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

2011-06-22T18:47:00.002-04:00

About 30 minutes after finishing the MU-PU WOD.

Rowing (aerobic)

6.5k

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

Friday, 17 June 2011

2011-06-22T18:45:00.002-04:00

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

2011-06-22T18:42:00.002-04:00

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)

2011-06-22T18:41:00.001-04:00

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

2011-06-22T18:39:00.002-04:00

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

Time: 7:29

Wednesday, 15 June 2011

2011-06-22T18:36:00.002-04:00

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)

2011-06-22T18:35:00.000-04:00

Swimming

Time: 20 minutes

Tuesday, 14 June 2011

2011-06-22T18:34:00.001-04:00

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

2011-06-22T18:33:00.001-04:00

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

Saturday, 11 June 2011

2011-06-11T20:23:00.003-04:00

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)

2011-06-11T20:19:00.001-04:00

Swimming

Alternating Freestyle and CSS

Time: 15:00

Friday, 10 June 2011

2011-06-11T18:34:00.001-04:00

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

Time: 10:05

Thursday, 9 June 2011 (pm)

2011-06-10T02:45:00.002-04:00

Rowing (aerobic)

6k

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

Thursday, 9 June 2011 (am)

2011-06-10T02:44:00.002-04:00

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.

Wednesday, 8 June 2011 (0700)

2011-06-09T10:46:00.002-04:00

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)

2011-06-09T10:44:00.002-04:00

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

2011-06-09T10:42:00.002-04:00

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, 7 June 2011

2011-06-07T14:41:00.002-04:00

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)

2011-06-07T02:11:00.003-04:00

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)

2011-06-07T02:08:00.003-04:00

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, 4 June 2011

2011-06-04T18:52:00.005-04:00

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, 3 June 2011

2011-06-03T18:21:00.003-04:00

Tabata Rowing

8 x 20 sec/10 sec

Total Distance: 1015 meters

Thursday, 2 June 2011 (pm)

2011-06-03T02:44:00.002-04:00

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

Total: 1.5 miles

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

Thursday, 2 June 2011

2011-06-02T18:22:00.004-04:00

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)

2011-06-02T02:02:00.003-04:00

Rowing (aerobic)

3k

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

Wednesday, 1 June 2011 (pm)

2011-06-02T01:55:00.003-04:00

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, 1 June 2011 (am)

2011-06-01T16:00:00.003-04:00

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)

2011-06-01T15:04:00.003-04:00

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)

2011-06-01T15:03:00.002-04:00

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

Time: 6:59

Monday, 30 May 2011 (noon)

2011-05-30T22:13:00.003-04:00

Rowing (aerobic)

3k

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

Monday, 30 May 2011 (am)

2011-05-30T22:10:00.004-04:00

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, 28 May 2011

2011-05-28T19:56:00.004-04:00

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, 27 May 2011 (1200)

2011-05-27T21:04:00.003-04:00

Recovery Run

1.5 Miles

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

Friday, 27 May 2011

2011-05-27T14:49:00.002-04:00

"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, 26 May 2011 (pm)

2011-05-26T23:01:00.002-04:00

Rowing (aerobic)

5k

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

Thursday, 27 May 2011 (am)

2011-05-26T16:39:00.003-04:00

"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)

2011-05-26T04:19:00.001-04:00

Recovery Jog

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

Wednesday, 25 May 2011

2011-05-26T00:57:00.002-04:00

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, 24 May 2011 (1800)

2011-05-24T19:30:00.000-04:00

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

2011-05-24T18:59:00.001-04:00

- 75 Overhead Squats, 95 lbs

Each time the bar goes down, 5 burpee penalty.

Time: 9:03 (+25 burpees)

Monday, 23 May 2011 (pm)

2011-05-24T03:47:00.002-04:00

Rowing (aerobic)

5k

Time: 22:48

Monday, 23 May 2011 (am)

2011-05-23T13:51:00.002-04:00

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, 21 May 2011

2011-05-21T23:57:00.002-04:00

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

2011-05-21T23:53:00.002-04:00

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

2011-05-21T23:51:00.001-04:00

"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)

2011-05-21T23:50:00.001-04:00

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)

2011-05-21T23:49:00.004-04:00

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)

2011-05-21T23:49:00.003-04:00

Command PT

About 30 minutes of calisthenics.

Tuesday, 17 May 2011

2011-05-21T23:48:00.000-04:00

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

2011-05-21T23:47:00.000-04:00

"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, 14 May 2011 (1400)

2011-05-14T22:22:00.001-04:00

Running

Easy run for someone's Mock PRT.

1.5 miles in 15 minutes