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)
Sunday, July 17, 2011
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
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, 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
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
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
Light parallette work
WOD:
"1/2 Cindy"
AMRAP in 10 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Total: 12 Rounds
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
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
Strength:
Back Squat - Heavy Triple
225x5, 275x3, 295x3
85% AMAP - 250lbs: 6, 6, 5
WOD:
"Isabel"
- 30 Snatches, 95 lbs
Time: 2:12
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
Friday, 8 July 2011
Swimming
500m Time Trial - 10:31 (43-second PR!!!)
5 x 100m (avg 1:57) w/ 1:00-ish Rest
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
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 KB Swings, 1.5 pood
Total Rounds: 10 + 1 HSPU
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
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.
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
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
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.
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
- 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.
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
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
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
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
- 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'
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
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
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
"1/2 Angie"
- 50 Pull-ups
- 50 Push-ups
- 50 Situps (abmat)
- 50 Squats
Time: 6:55
Tuesday, 28 June 2011
WOD:
5 Rounds for Time:
- 10 Ring Dips
- 15 Power Snatches, 95 lbs
- 20 GHD Situps
Time: 18:50
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
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
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.
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.
500m
Time: 11:15 (shoulders were fried from this morning's WOD)
Technique Work.
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
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, June 22, 2011
Tuesday, 21 June 2011
Rowing (aerobic)
5k
Time: 20:21 (2:02/500)
Felt good aerobically, but was pretty tired muscularly.
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
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
513 meters
Time: 11:14
Easy swimming after that.
Total Time: 20 minutes
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)
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
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)
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!).
Time: 20 minutes
Thursday night, walked around downtown Changwon more than I wanted to. Foot is pretty sore (but the Korean food was awesome!).
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
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
In the hotel gym in Korea:
3 Rounds:
- Elliptical, 0.35 miles
- 30 Squats
- 15 Bench Press, 135 lbs
Time: 10:39
3 Rounds:
- Elliptical, 0.35 miles
- 30 Squats
- 15 Bench Press, 135 lbs
Time: 10:39
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
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
3 Rounds for Time:
- Walking Lunges, 100 ft
- 50 Squats
- 25 Back Extensions
Time: 10:05
- Walking Lunges, 100 ft
- 50 Squats
- 25 Back Extensions
Time: 10:05
Friday, June 10, 2011
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.
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
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.
- 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.
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... :-)
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.
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.
- 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.
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
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)
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.
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)
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
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
- 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.
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
- 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 (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.
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!
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
"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.
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, 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.
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
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.
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)
.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)
Each time the bar goes down, 5 burpee penalty.
Time: 9:03 (+25 burpees)
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.
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.
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!
- 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.
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.
- 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!
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!
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.
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
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 (1200)
Running - Intervals
Total Miles: ~3.5 miles
3 x 800m @ 3k Pace w/ 3:00 rest. 3:34, 3:39, 3:36.
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.
- 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.
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
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
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)
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
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.
- 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)
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
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.
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
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.
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.
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.
1/2 mile warm-up
2.54 mile TEMPO run (20:05; 8:01 pace)
1/2 mile warm-up
Pace felt perfect today.
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.
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.
"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.
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.
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.
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.
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)
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
WOD:
Modified "Angie"
Sets may be partitioned as needed:
- 50 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
Time: 11:40
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