Rowing (aerobic)
3k
Time: 12:46 (2:07/500)
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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