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)

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

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.

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)

Friday, 6 May 2011 (0700)

Easy Running

3.03 miles

Time: 26:56 (8:53 pace)

Friday, 6 May 2011

Shoulder Press - 5x5

5 x 5 x 130 lbs

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.

Wednesday, 4 May 2011 (0800)

Running

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.

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.

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.

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