Feeling pretty beat up today. Ugh.
WOD:
3 Rounds for time:
- Swim 100m
- 20 Push-ups
- 20 DB Swings, 35 lbs
Time: 14:15
Thoughts:
1) I absolutely suck at swimming. I really need to shore this up in the next few months before I do the Lanikai Tri.
2) The DB was WAAAAY too light. I should've used the 2 pood KB; in fact, from now on, I think I'm only going to use the 2 pood.
3) Coming back to CrossFit after 6 months off is a horrible experience. :-(
Thursday, January 14, 2010
13 January 2010 (am)
Helped out with a Mock PRT.
Ran 1.5 miles in 12:40 to help with pacing.
About 30 minutes later, decided it would be fun (why, oh why?!) to try the 12-minute stationary bike version of the PRT. I went at about 80% (at least I was able to show SOME restraint!) and barely managed the equivalent of a Good Medium...why anyone would CHOOSE to do the bike is beyond me. It's friggin' hard!
Mark my words...before I leave NCTAMS, I'm going to get an Outstanding score on the bike...just to prove to myself that it can actually be done. :-)
Ran 1.5 miles in 12:40 to help with pacing.
About 30 minutes later, decided it would be fun (why, oh why?!) to try the 12-minute stationary bike version of the PRT. I went at about 80% (at least I was able to show SOME restraint!) and barely managed the equivalent of a Good Medium...why anyone would CHOOSE to do the bike is beyond me. It's friggin' hard!
Mark my words...before I leave NCTAMS, I'm going to get an Outstanding score on the bike...just to prove to myself that it can actually be done. :-)
Wednesday, January 13, 2010
12 January 2010
Strength:
Bench Press - 215 x 5
WOD:
AMRAP in 20 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
Rounds: 10 + 5 C2Bs.
This WOD was a smoker!
Bench Press - 215 x 5
WOD:
AMRAP in 20 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
Rounds: 10 + 5 C2Bs.
This WOD was a smoker!
Tuesday, January 12, 2010
11 January 2010 (pm)
Strength:
Back Squat - 245 x 5
WOD:
- 10 Power Snatches, 115 lbs
- 50 Double Unders
- 8 Power Snatches, 115 lbs
- 40 Double Unders
- 6 Power Snatches, 115 lbs
- 30 Double Unders
- 4 Power Snatches, 115 lbs
- 20 Double Unders
- 2 Power Snatches, 115 lbs
- 10 Double Unders
Time: 9:28
Back Squat - 245 x 5
WOD:
- 10 Power Snatches, 115 lbs
- 50 Double Unders
- 8 Power Snatches, 115 lbs
- 40 Double Unders
- 6 Power Snatches, 115 lbs
- 30 Double Unders
- 4 Power Snatches, 115 lbs
- 20 Double Unders
- 2 Power Snatches, 115 lbs
- 10 Double Unders
Time: 9:28
11 January 2010 (am)
Had to run an impromptu FEP session.
Tabatas
- Push-ups
- Sit-ups
- Squats
I didn't count the reps, just kept moving at a steady pace.
Tabatas
- Push-ups
- Sit-ups
- Squats
I didn't count the reps, just kept moving at a steady pace.
Thursday, July 16, 2009
17Jul09
OK back on the bandwagon!
5 Rounds for time:
- 5 Clapping Pushups
- 10 Bench Press, 135 lbs
- 15 Double Unders
Time: 11:42
5 Rounds for time:
- 5 Clapping Pushups
- 10 Bench Press, 135 lbs
- 15 Double Unders
Time: 11:42
Monday, May 18, 2009
CrossFit - 18May09
Strength:
Deadlift - 405 x 5 (PR!!!)
Deadlift - 325 x 15 (PR!!!)
WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
Time: 4:33 (PR!!!)
Deadlift - 405 x 5 (PR!!!)
Deadlift - 325 x 15 (PR!!!)
WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
Time: 4:33 (PR!!!)
Sunday, May 17, 2009
CrossFit - 17May09
Strength:
Box Squats - (275 + Green Bands) x 3 (PR!!!)
WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups
Time: 9:33
Box Squats - (275 + Green Bands) x 3 (PR!!!)
WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups
Time: 9:33
BJJ - 17May09
Rolled with Brian for about 45 minutes working on escapes from the guard. Took it pretty easy since it was just the two of us.
Monday, May 11, 2009
BJJ - 11May09
1 hour of grappling.
Worked on the rear naked choke and defense. Then sparred for 15 minutes in 3 minute intervals.
Worked on the rear naked choke and defense. Then sparred for 15 minutes in 3 minute intervals.
Sunday, May 10, 2009
BJJ - 10May09
1 hour of grappling.
Reviewed side control and Americana then sparred for ~30 minutes at various intervals.
Reviewed side control and Americana then sparred for ~30 minutes at various intervals.
Saturday, May 9, 2009
Friday, May 8, 2009
BJJ - 7May09
Practice #2 for the Navy vs. MC grappling tourney. 20 minutes drilling followed by 30 minutes of rolling.
Learned the 3 positions of side control, how to go into the mount, how to get out of side control, and the Americana submission.
Learned the 3 positions of side control, how to go into the mount, how to get out of side control, and the Americana submission.
BJJ - 6May09
Matt convinced me to enter a Navy vs. Marine Corps grappling tournament on the 14th, and today was the first practice. We spent about 30 minutes going over various beginner drills and then we did 4 rounds of rolling, 4 minutes each, with about a 2 minute rest in between.
Learned how to get out of an opponent's guard, how to transition to side control, and two sweeps from the guard.
Learned how to get out of an opponent's guard, how to transition to side control, and two sweeps from the guard.
CrossFit - 6May09
Strength:
Was supposed to work up to a 3RM on the Front Squat, but my legs were completely shot after the last two days of making up the Back Squat and Deadlift.
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Time: 5:28
Was supposed to work up to a 3RM on the Front Squat, but my legs were completely shot after the last two days of making up the Back Squat and Deadlift.
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Time: 5:28
Tuesday, May 5, 2009
CrossFit - 5May09
Still playing catchup from last week...
Strength:
Bench Press - (205 + Blue Band) x 1 (PR!!!)
Deadlift - 415 x 1 (PR!!!)
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs
Total: 5 Rounds
Felt pretty wiped out on the HSPU after yesterday's WOD and benching today. Also the power cleans weren't really jiving as my elbows really didn't want to come around today.
Strength:
Bench Press - (205 + Blue Band) x 1 (PR!!!)
Deadlift - 415 x 1 (PR!!!)
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs
Total: 5 Rounds
Felt pretty wiped out on the HSPU after yesterday's WOD and benching today. Also the power cleans weren't really jiving as my elbows really didn't want to come around today.
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