7 rounds for time of:
- 10 Sumo-deadlift high-pulls, 95-lbs
- 10 Ring dips
Felt alright. I really focused on opening the hips on the SDHPs which really seemed to get the bar moving. The dips were really the limiting factor as I was reduced to doing doubles and singles in the last few sets.
Time: 9:50
Thursday, February 28, 2008
Tuesday, February 26, 2008
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
- 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
MEBB - 25Feb (pm)
Starting Strength "A" Workout
- Back Squat: 305 x 3 x 5 (Bar speed good)
- Bench Press: 220 x 3 x 5 (Bar speed slow)
- Deadlift: 335 x 1 x 1 (Wrist didn't feel good with the heavy weight)
The squats felt good and solid. The bench was rough but manageable. My right wrist was tender from yesterday's DB swings and didn't feel good when the weight got heavy on the DLs, so I backed off to not injure anything.
- Back Squat: 305 x 3 x 5 (Bar speed good)
- Bench Press: 220 x 3 x 5 (Bar speed slow)
- Deadlift: 335 x 1 x 1 (Wrist didn't feel good with the heavy weight)
The squats felt good and solid. The bench was rough but manageable. My right wrist was tender from yesterday's DB swings and didn't feel good when the weight got heavy on the DLs, so I backed off to not injure anything.
Sunday, February 24, 2008
CrossFit -24Feb (pm)
"Eva"
Five rounds for time of:
- Run 800 meters
- 2 pood Kettlebell swing, 30 reps (Subbed 70-lbs DB)
- 30 Pull-ups
This was pretty brutal. I broke the DB swings and pull-ups into sets of 15, which was awesome for the pull-ups - I think "Lynne" was a mental breakthrough for me on the pull-ups.
Total Time: 46:11
Rest Day - 23Feb
Wow, chest and back sore today! It'll only get worse I'm sure... :-)
Gotta love working in Escorts though, getting LOTS of good sleep!
Gotta love working in Escorts though, getting LOTS of good sleep!
Friday, February 22, 2008
CrossFit - 22Feb
Pre: Overhead Squats
135 x 15
"Lynne"
5 Rounds, Max reps
- Bodyweight Bench Press,185-lbs
- Pull-ups
1) 12/23
2) 11/25
3) 11/26
4) 9/23
5) 8/25
Total: 51/122 = 173
135 x 15
"Lynne"
5 Rounds, Max reps
- Bodyweight Bench Press,185-lbs
- Pull-ups
1) 12/23
2) 11/25
3) 11/26
4) 9/23
5) 8/25
Total: 51/122 = 173
Thursday, February 21, 2008
MEBB - 21Feb
Starting Strength "B" Workout
Back Squat: 300 x 3 x 5 (Bar speed OK)
Shoulder Press: 120 x 3 x 5 (Bar speed good)
Power Cleans: 165 x 5 x 3 (Bar speed good)
Great day in the gym. The squats were heavy but manageable. Maybe there's something to this sleep thing... :-)
Back Squat: 300 x 3 x 5 (Bar speed OK)
Shoulder Press: 120 x 3 x 5 (Bar speed good)
Power Cleans: 165 x 5 x 3 (Bar speed good)
Great day in the gym. The squats were heavy but manageable. Maybe there's something to this sleep thing... :-)
CrossFit - 21Feb
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
"Randy"
75 Reps, Power Snatch, 75-lbs
Time: 8:34
MEBB - 17Feb
Starting Strength "A" Workout
Back Squat: 295 x 3 x 5
Bench Press: 220-lbs 5/5/4
Deadlift: 325 x 1 x 5
Great day today, the squats felt really solid, a bit slow, but solid. The last rep on the bench was a G-R-I-N-D! I pushed for a solid 7 or 8 seconds to finish the rep, needless to say, I didn't even bother trying the 5th rep. The Deadlift was OK, I just really need to focus on driving my knees out.
Back Squat: 295 x 3 x 5
Bench Press: 220-lbs 5/5/4
Deadlift: 325 x 1 x 5
Great day today, the squats felt really solid, a bit slow, but solid. The last rep on the bench was a G-R-I-N-D! I pushed for a solid 7 or 8 seconds to finish the rep, needless to say, I didn't even bother trying the 5th rep. The Deadlift was OK, I just really need to focus on driving my knees out.
Monster Mash - 16Feb
Monster Mash
- Swim ~500-meters at Windmill Beach
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- Run ~3/4 mile (to Camp America)
- 25 Pull-ups
- 2 Rope Climbs
- 25 Pull-ups
- 2 Rope Climbs
- Run ~800-meters (to Buckeley Gym)
- 15 Thrusters, 95-lbs
- 10 Bodyweight Bench Press (185-lbs)
- 50 Burpees
Today was awesome! With Brian Cook, Ken, Stephan, me, and 2 other guys from the new company that are BUD/S Phase 2 drops (pool comp), it looked like it would be a great day for some competition.
I was the last one out of the water (surprise, surprise) in about 10:18. Everyone then put on boots and utes and started the push-ups/flutter kicks. I managed to catch up a bit and got out of last place on the run. As always, the rope climbs slowed me down, but I was able to complete all 4 climbs...a big step for me. In the gym, I really kicked it in and passed everyone but Brian who finished in around 47-minutes. My time was about 18 minutes faster than last time!
Total Time: 51:30
- Swim ~500-meters at Windmill Beach
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- 50 Push-ups
- 25 Flutter Kicks, 4-count
- Run ~3/4 mile (to Camp America)
- 25 Pull-ups
- 2 Rope Climbs
- 25 Pull-ups
- 2 Rope Climbs
- Run ~800-meters (to Buckeley Gym)
- 15 Thrusters, 95-lbs
- 10 Bodyweight Bench Press (185-lbs)
- 50 Burpees
Today was awesome! With Brian Cook, Ken, Stephan, me, and 2 other guys from the new company that are BUD/S Phase 2 drops (pool comp), it looked like it would be a great day for some competition.
I was the last one out of the water (surprise, surprise) in about 10:18. Everyone then put on boots and utes and started the push-ups/flutter kicks. I managed to catch up a bit and got out of last place on the run. As always, the rope climbs slowed me down, but I was able to complete all 4 climbs...a big step for me. In the gym, I really kicked it in and passed everyone but Brian who finished in around 47-minutes. My time was about 18 minutes faster than last time!
Total Time: 51:30
CrossFit - 14Feb
"Fran"
21, 15, 9
- 95-lbs Thrusters
- Pull-ups
Not a good day today. I couldn't seem to get a solid grip on the pull-up bar and it really affected me. My head just wasn't in it again today.
Time: 6:18
21, 15, 9
- 95-lbs Thrusters
- Pull-ups
Not a good day today. I couldn't seem to get a solid grip on the pull-up bar and it really affected me. My head just wasn't in it again today.
Time: 6:18
MEBB - 13Feb
Starting Strength "B" Workout
Back Squat: 295-lbs 5/5/3
Shoulder Press: 115 x 3 x 5
Power Cleans: 160 x 5 x 3
Need to go after the 295-lbs again on squats. It felt more like a lack of focus than a lack of strength.
Cleans felt really good.
Back Squat: 295-lbs 5/5/3
Shoulder Press: 115 x 3 x 5
Power Cleans: 160 x 5 x 3
Need to go after the 295-lbs again on squats. It felt more like a lack of focus than a lack of strength.
Cleans felt really good.
Tuesday, February 12, 2008
CrossFit - 12Feb (pm)
Another fallen brother, Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Godspeed Chief!
"Nate"
Complete as many rounds in twenty minutes as you can of:
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Dumbell swings, 70-lbs
Running - 12Feb
Did 3 x 2-minutes with 6-minutes of recovery between intervals. The bought the iTunes Fearless Zoom Jasari workout playlist and listened to that as I ran. There was a stiff headwind on the way back, around 15+ mph.
Distance: 3.8 miles
Time: 30:00
Distance: 3.8 miles
Time: 30:00
Rest Day - 11Feb
Today was a really stressful day at work. I managed to not get to eat lunch and stuff for my transfer package is messed up.
Had a healthy dinner of pizza and beer and not nearly enough sleep.
Had a healthy dinner of pizza and beer and not nearly enough sleep.
Sunday, February 10, 2008
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!
- 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!
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