Tuesday, 3 May 2011 (am)

Back Squat - 4 x 2 x 285 lbs (Failed on last rep)

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.

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.

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.

Thursday, 28 April 2011

WOD:
AMRAP in 20 mins:
- 10 Thrusters, 65 lbs
- 10 Pull-ups

Total: 10 Rounds

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.

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.

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)

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

Sunday, 18 April 2010

At CFO with Jamo.

Strength:
Back Squat - 1 x (245 + Green Bands); 1 x (265 + Green Bands)
I should have done another single at 265 but forgot when I started coaching Jamo on "Grace" at 200-lbs.

WOD:
"Randy"
- 75 Power Snatches, 75 lbs

Time: 6:19 (PR)

Strength - 15 April 2010

Deadlift (Plates elevated ~3") - 3 x 335

Still sick and fairly sore from last Sunday's squat session/WOD. Happy I hit my planned numbers.

Sunday, 11 April 2010

Went down to CF Oahu and worked out with Jamo.

Strength:
Was planning on doing a 3 Rep Max Back Squat but was feeling really weak. So instead:
- Back Squats - EDT style (10 Rounds, 3 Reps on the minute) 185 + Green Bands Failed on the final rep of the final round; just lost all tightness in my core.
- Floor Press - 215 x 3; 215 x 2

WOD:
5 Rounds for time:
- 30 Abmat Situps
- 25 Back Extensions

Time: 8:46

Friday, 9 April 2010

Strength:
Shoulder Press - 5 x (105 + 2 Chains)

WOD:
Row 5K

Time: 20:13

Thursday, 8 April 2010

Strength:
Deadlift (Plates elevated ~3") - 5 x 325

I probably had 335 in me, but there's always next time!

Running:
Ran the first half of the PRT course (about .85 miles).

Time: 5:03

Monday, 5 April 2010

Strength:
Floor Press - 5 x 205

Running:
1.5 miles hard but untimed

Strength - 4 April 2010

Went down to CF Oahu to train. Did some heavy squatting with Jamo.

Back Squat - 5 x (245 + Green Bands)

Running, 1 April 2010

Ran the new 1.5 mile course on base with CWO Purdy for his PRT. Time was 10:50. Fairly encouraging considering the lack of running over the last 6 weeks because of my ankle.

Strength - 1 April 2010 (pm)

Close Grip Bench Press - 1 x 205, 1 x 225

I probably could have put up 235 but had to stop early because of FEP.

PT, 30 March 2010

Command PT. Basic calistenics and a slow 1.5 mile formation run.

CF Movement and Mobility Seminar, 27 March 2010

Attended Kelly Starrett's Movement and Mobility certification. At lunchtime we did some deadlifting and worked on breathing techniques and setup positioning. The biggest takeaway for me was getting super tight before getting into position. Once you lose positioning, you can't get it back. I still need to work on staying tight while taking a final breath before pulling off the floor.

Deadlift - 1 x 335; 1 x 365