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 - 23Feb09

WOD:

For time:
- 50 Ring Dips
- Run 400 meters
- 50 Push-ups
- Run 400 meters
- 50 Handstand push-ups (Only did 25)
- Run 400 meters

Time: 20:23

I cut the HSPUs in half because it took me 10.5 minutes just to finish the 25 - I was doing singles from the start. I really seemed silly to continue going at that pace. This is the first WOD that I haven't completed as Rx'd in ages. It simply tells me that my HSPUs are in dire need of attention, and I will start adding a few of them into my daily warm-up.

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 - 20Jul (pm)

WOD:

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Chest to floor on each push-up, and ring dips were shoulders below elbows on all reps. The push presses became push jerks because of muscular failure.

Total: 7 Rounds (19:55)

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 - 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.

Pushups - 27Jan (am)

During work, did a set of Tabata Push-ups with my ~7-lbs vest on.

15 Reps x 8 sets

CrossFit - 1Jan (am)

Happy New Year!

Started off with a set of Tabata Push-ups then did a 3 mile run with a Tabata set in the middle. On the push-ups I really focused on full ROM and touching ONLY my chest on every rep.

Push-ups:
15, 15, 15, 15, 15, 9, 6, 6

Run Time: 23:49

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.

PRT - 9Nov (am)

Ran the Navy PRT this morning.

-Max "Curl ups" (Navy's weak version of a sit up) in 2 min
- Rest 2 min
- Max Pushups in 2 min
- Rest 10 min
- Run 1.5 miles

Results:
- 101 Curl ups (Max required)
- 85 Pushups (Max required - finished in 1:02)
- 8:51

I'm pretty happy with these results. I could've easily banged out 120 curlups and 100+ pushups, but since I maxed out my scores, there's no point in doing more...it just takes away from the run (which I needed to finish faster than 8:55). As for the run, it was only about 7 seconds slower than the last PRT 6 months ago when ALL I did was run. Considering the leaps and bounds that I've improved at EVERYTHING else, I'm very very happy with the time.

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.