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.

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

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

CrossFit - 4Apr09

Strength:
Front Squat - 260 x 3 (PR!!!)

Skill Work:
Snatch Accessory Drills

WOD:
3 Rounds for Time:
- 5 Snatches, 155 lbs (Scaled to 135)
- 10 Ring Dips
- 15 Air Squats

Time: 10:24

I know I can do this with 155, but I just wasn't clicking today on the snatches. I'll go for it again in a couple of weeks.

CrossFit - 19Mar09

Feeling pretty good and fresh today, while constantly setting PRs, so it looks like the volume of my programming is about right.

Skill Work:
Swimming - 500 meters with breaks every 50m. First time back in the pool in nearly a year, so I took it easy.

WOD:
"Nasty Girls"
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs

Lost about 30 seconds changing out weights in the 2nd round.

Time: 8:16 (4+ min PR!)

CrossFit - 26Jan09

"Barbara"

5 Rounds for Time:

- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats

Round 1: 3:29
Round 2: 3:49
Round 3: 4:38
Round 4: 4:26
Round 5: 4:27
5 Round Total: 20:49

Total Time: 32:52

My abs are still pretty beat up from the GH situps the other day, so the situps were what really slowed me down today. All the pullups were straight through.

CrossFit - 17Jul (pm)

4 Rounds for time:
- Run 400-meters
- 50 Air Squats

Did this one on the track at the DoDD school. My first workout outside since I've been here; 110* and 95% humidity made it rough.

Time: 13:30

CrossFit - 5Apr (pm)

At the hotel, heading back to the States. We weren't able to do the assigned WOD, but the hotel's gym actually had a Concept II rower. Since we had to make up a WOD, it HAD to include rowing since Ken and I had never used a rower in a workout before.

Max Rounds in 20 minutes

- Row 500-meters
- 10 Push-press, 95-lbs
- 15 Air Squats

This was a doozy! I averaged around between 1:50 and 1:55 per 500-m on the rower (set to Level 5).

Completed 6 Rounds

CrossFit - 25Mar (pm)

"Barbara"

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

CrossFit - 1Mar (pm)

"Angie"

- 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

CrossFit - 26Feb (pm)

5 Rounds for time

- Run 400-meters
- 50 Squats
- 30 Back Extensions

The gym was PACKED tonight. There were major hang-ups at the roman chair to do the back extensions. I most likely would've been sub-20 if it wasn't for all the waiting. But that's fine...I tried to compensate by hitting each exercise extra hard.

Time: 25:05

CrossFit - 10Feb (pm)

Did Test #3 from CrossFit's How Fit Are You? Test:

- 8 Rounds of Tabata Squats
- Max Muscle-ups in 4 minutes

The scoring is your lowest set of squats multiplied by the total number of MUs.

Squats: 8 x 20
Muscle-ups: 22
Total: 20 x 22=440 points (Level 3 of 5!)

As a side note, HERE is a video of Greg A. doing this workout and completing 21 x 25...that's my goal for this next time...525 points!

CrossFit - 4Feb (pm)

Yep, I'm sick. It only seems like a headcold and isn't slowing me down much. I'm just congested and have a bit of a headache. The sore throat is pretty much gone.

1/2 intensity week so....

1/2 "Cindy"

Max rounds in 10-minutes
- 5 pull-ups
- 10 push-ups
- 15 air squats

I tried to pace myself at the pace that I would a full "Cindy." Ended up with 13 rounds...right on pace. I felt good once I got started, nothing like a shot of endorphines to clear out the sinuses.

CrossFit - 25Jan (pm)

Pre: Overhead Squats

15 x 135-lbs

This was REALLY tough. I think I'm at the point now where I need to start adding only 5-lbs each day to keep the linear progression going. Still on track!

"Nasty Girls"

3 Rounds
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Cleans, 135-lbs

Alright, last time I did this WOD, it took 19+ minutes and I wasn't able to complete the last 2 MUs...I just had nothing left. I had to go over and finish them on the V-bar (much easier). This time, a 6 minute improvement and MUCH better muscle-ups. I didn't feel like they held me back today. I could've done them faster (I didn't do any consecutive because I didn't want to bomb), but I didn't have to rest at all really between reps. Now, I'm at the point where I can try to really turn up the intensity and really nail this. My goal for the next Nasty Girls is sub-10.

Time: 12:33

Post: Muscle-up practice about 4 hours later. Matt, Nate, and I decided to go for max consecutive MUs.

1st attempt: 5 (full open shoulder at the bottom)
2nd attempt: 5 (again with full ROM)
3 attempt: 8 (not hitting full extension at the bottom)

This was alot of fun, it's been awhile since I've played with MUs. I also did 2 consecutive strict (not kipping) MUs at the end. Craziness!

Nate also set a new MU record by hitting 4 consecutive MUs. Awesome!

CrossFit - 27Dec (am)

"Barbara"

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

Rest precisely three minutes between each round. Wow, this was definately harder than I thought it was going to be. I knew it wouldn't be easy, but Pukie almost showed his head for the first time at the end of the third round. Great workout though!

Round 1-3:53
Round 2-4:18
Round 3-5:12
Round 4-5:29
Round 5-4:38
5 Round Total: 23:32
Overall Time: 35:32

CrossFit - 12Dec (am)

"Angie"

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

Complete each exercise before moving on to the next one.

For the pull-ups, I stayed with sets of 5 and averaged 10 per minute, which overall seemed to work out pretty well. Everything else was broken up "as needed."

Time: 22:48

CrossFit - 9Nov (pm)

Todays' workout was a choice of "Cindy" or "Mary," I didn't do either. Instead, I decided to do "Chelsea" because it's a workout I've wanted to do for a long time and since it's the same exercises as "Cindy" just in a different format, I thought today would be a good day to give it a go.

Complete 1 round every minute on the minute for 30 minutes:
- 5 pull ups
- 10 push ups
- 15 Air Squats

COMPLETED!

This workout is definitely just as much mental as it is physical. After about the 10th round, it just hurts constantly and you have to keep pushing through it.

CrossFit - 4Nov (pm)

Barbarian Fitness in action!!!



"Nasty Girls"

3 Rounds for time
- 50 Air Squats
- 7 Muscle Ups
- 10 Hang Cleans (135-lbs)

Felt much better today, the 2 days of rest really helped. Hip is still a litle sore, but only when I move awkwardly. On the Muscle Ups, I didn't go down to full open-shoulder extension, nor full 'rings turned outward' lockout, but those will come with time (besides they don't do either in the Nasty Guys video...haha). I completed 19 muscle ups on the rings and then hit the wall. I failed 4 times with a decent amount of rest each time and physically could not do any more. So I ended up going over to the V-bar on the crossover machine and did the last 2 consecutively.

The cleans felt really good, I did all 3 sets straight through and was able to do the momentum swing at the bottom, which really helped.

All in all, I'm really stoked about this workout. It's a little disappointing that I couldn't get those last 2 ring muscle ups. But I went into this workout thinking I would be happy if I managed to get through the first set of 7 muscle ups on the rings, much less damn near the entire workout.

Total Time: 19:24

CrossFit - 25Oct (pm)

"Tabata Something Else"

32 Rounds of 20 seconds on - 10 seconds rest. First 8 rounds are pullups, second 8 rounds pushups, then situps, then squats.

Pullups - 10, 10, 10, 10, 10, 10, 7, 6 = 73
Pushups - 12, 12, 15, 15, 10, 6, 7, 8 = 85
Situps - 13, 13, 13, 12, 13, 13, 13, 11 = 101
Squats - 10, 17, 17, 17, 17, 17, 15, 15 = 125

As always, this one hurt. Who'd've thought that 20 seconds of work could be so hard, or that you could hit muscular failure after 4 pushups.

Rhythm...I have none - 14Sept (pm)

Today's WOD:

3 sets:
- 50 Jump Rope Double Unders
- 75 Air Squats

I learned today that I REALLY can't jump rope. I can do single unders fairly well, but double unders....Fuggetaboutit! I could get like 1 every 4 jumps. Then I'd smack my shins (leaving a nice welt) and have to start over. I wanted to just do like 4x single unders midway through...but I "persevered" and finished in the slowest time in history.

Total Time: 29:00