Soccer - 18Jul (pm)

Played soccer with the base team for about 1.5 hours.

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 - 16Jul (pm)

Couldn't do today's mainpage WOD so subbed something from Catalyst Athletics

3 Rounds for time:
- 20 Pull-ups
- 15 Knees-to-Elbows
- 10 Ring Dips

As always, K2Es slowed me down. Great WOD though!

Time: 8:52

CrossFit - 15Jul (pm)

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

Time: 22:38

CrossFit - 13Jul (pm)

Ran 5K on a treadmill. Felt terrible. I hate treadmills.

Time: 25:30

CrossFit - 12Jul (pm)

CrossFit Total

- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift

I didn't score well today because I went for the stars on my final lifts and missed, so only my cautionary second lifts count.

BS: 315 (F 345)
SP: 135 (F 150)
DL: 365 (F405)

Total: 815

CrossFit - 11Jul (pm)

Warm-up:
- Rowing 5:00

WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squats

Complete all reps of each exercise before moving on to the next.

I did my best to say at 10 pull-ups every 30 seconds, and finished all 100 in 5-flat (PR!). Push-ups took 5:15, sit-ups 3:42, and squats 2:46.

Total Time: 16:47 (PR!)

Pull-up Competion - 10Jul (am)

We had a pull-up competition at the base gym today. We used a crappy power tower that would nearly tip over with anything more than a mild kip. The rules were simple: any grip, full extension at the bottom, chin over the bar, kipping was aloud.

I ended up using more of a knee-jerk to pop up on the reps, otherwise I definitely could've done more. In the end though, I took 1st place with 36 pull-ups, barely edging out an EOD Lieutenant who got 34.

CrossFit - 9Jul (pm)

Warm-up:
- Rowing 5:00
- Clean technique work

WOD:
30 Reps for time
- Clean & Jerk , 155-lbs

Really angry and disappointed today. I thought I was at least somewhat close to the Top 10%. The average time at the CrossFit Games (on Day 2, after 3 WODs the day before) was around 7:30, and the slowest time being 15:33. I honestly don't think they would've even allowed me to complete it at the Games, due to time constraints. Oh well.

Time: 20:56

CrossFit - 8Jul (pm)

Warm-up:
- Rowing 5:00
- Snatch and Deadlift work

WOD:
5 Rounds for time
- 5 Deadlifts, 275-lbs
- 10 Burpees

Time: 7:37

CrossFit - 7Jul (pm)

Warm-up:
- Rowing 5:00
- Deadlifting (ascending weight)

Deadlift
290 x 1 x 5

WOD:
"Death by Pull-up"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I really started getting the Butterfly Pull-up down pat today. It felt really good when I got a good rhythm going. I'll keep working on it, because it definitely helps develop more coordination. (And it's faster...haha)

Completed 20 Rounds + 13 pull-ups
Total 213 Pull-ups

Note: Tore open my left hand again. Good news is that it was under my middle finger and not the same one as last time. Tennis elbow is still sore and a very slightly swollen, but icing is helping.

Intermittent Fasting: About 15 hours between dinner/breakfast. WOD was done 3 hours post-lunch.

CrossFit - 5Jul (pm)

Warm-up:
- Rowing 5:00
- Movement/Technique practice with the new guys

WOD:
Shoulder Day

- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps

Good day today! Finally managed to put up 150-lbs on the Press, something that has been eluding me for-ev-er! Then PR'd on the PP. I was too gassed to PR on the Jerks as well, but I keep the weight REALLY high.

SP: 95, 105, 115, 135, 150 (Tie PR!)
PP: 155, 165, 175, 185, 190 (PR!)
PJ: 185, 190, 175, 175, 195 (x3)

Note: Starting to get a bit of tennis elbow in the right arm. Probably from all the grip-intensive WODs over th past couple of weeks. I'll be icing it and keeping an eye on it to see if I need to back off for a few days.

CrossFit - 4Jul (pm)

Five rounds for time of:
- 135 pound Deadlift, 15 reps
- 135 pound Hang power clean, 12 reps
- 135 pound Front Squat, 9 reps
- 135 pound Push Jerk, 6 reps

Time: 22:18

CrossFit - 2Jul (pm)

Warm-up:
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

-Handstand and freestanding handstand push-up practice for ~20 minutes.

Injury: I noticed a bit of a tweak in my right elbow today.

- Snatch Balance drills: worked up to 95-lbs
- Snatch
- 65, 75, 85, 95, 105, 115

WOD:
Back Squat 3 x 3
Shoulder Press 3 x 3
Deadlift 1 x 5

BS: 275 x 3 x 3
SP: 135 x 3 x 3
DL: 285 x 1 x 5

CFEndurance - 2Jul (am)

Warm-up:
- Rowing 5:00 easy

WOD:
Tabata Rowing

8 rounds of 20-seconds hard/10-seconds easy.

Total Distance: 1068-meters

CrossFit - 1Jul (am)

Warm-up:
- Jogging 2-ish minutes from the parking lot to the gym (running late)

WOD:
"Fran"

21-15-9
- Thrusters, 95-lbs
- Pull-ups

We're starting to get a little CrossFit group going on over here. There were 5 of us today. Since I'm trying to get us a few days behind the mainpage so everyone can see the workout and exercises, I had to pick a WOD. I chose Fran so all the newbies can see how devastating a 5-minute workout can be. I went first and I guess having an audience full of new guys helped push me to a 23-second PR!

Note: Tore open my left hand again. same place as last time. I even shaved down my callouses yesterday. My hands really need to adjust to this bar!

Nutrition: Intermittent Fasting for about 15-hours pre-WOD.

Time: 3:57

CrossFit -30Jun (pm)

Warm-up:
- Rowing 5:00

WOD:
"Lynne"

Five rounds for max reps of:
- Bench Press bodyweight(185-lbs)
- Pull-ups

Although my bench was down by a few reps, I more than made up for it on the pull-ups. I'm getting closer to 30/round which is a solid goal. My pressing strength is still a major weakness, and I constantly wonder how much it's affecting my overall fitness. I hope working with the warm-up circuit will help somewhat. I think using ring dips would be even better as my strength improves. Today was a good PR though, so I was pretty stoked.

13/32
11/28
9/28
7/24
6/24

Totals: 46/136 = 182

CrossFit - 28Jun (pm)

Warm-up:
-Rowing 5:00
2 x 9, 1 x 5
- Push-up
- Chin-up
- Dip
- Sit-up

WOD:
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

The cleans were the worst: I started them at 1:05 and didn't finish them until around 16 minutes. My legs and lower back were crushed from yesterday. The dips weren't too bad until the last couple. And I finally managed to get the DUs under control the second go-round.

Time: 23:30

CrossFit - 27Jun (pm)

Worked out with Steve today. It was one of his first CrossFit workouts. I used him as a guinea pig for my Intro to CrossFit PowerPoint presentation and WOD. Unfortunately, his friend that was supposed to come didn't show up, so I had to join Steve in the WOD, lest he take it easy and think this stuff isn't hard. It really wasn't fun at all, considering how rough this morning's WOD was. Oh well, I'm pretty sure he's hooked. So it looks like I've got a new training partner!

AMRAP in 10-min:

- 5 Pull-ups
- 10 "Ammo Can" Thrusters, 25-lbs
- 15 Squats

Total: 11 Rounds + 5 Pull-ups

CrossFit - 27Jun (am)

Warm-up:
- Jump Rope 1:30
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

WOD:
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Subbed a 55-lbs dumbell for the swings and the runs were done on at treadmill at a 1% incline. Otherwise, as Rx'd. This was a major kick in the ass. Nothing was easy except the first 800m and set of DB swings, everything else just plain old sucked.

Time: 32:48