Wednesday, 25 May 2011 (pm)

Recovery Jog

Total: 1.5 Miles. Time: 15:20 (10:13/mile)

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.

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)

Tuesday, 24 May 2011

- 75 Overhead Squats, 95 lbs

Each time the bar goes down, 5 burpee penalty.

Time: 9:03 (+25 burpees)

Monday, 23 May 2011 (pm)

Rowing (aerobic)

5k

Time: 22:48

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.

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.

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!

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.

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.

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!

Wednesday, 18 May 2011 (0700)

Command PT

About 30 minutes of calisthenics.

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.

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

Saturday, 14 May 2011 (1400)

Running

Easy run for someone's Mock PRT.

1.5 miles in 15 minutes

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.

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.

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.

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

Wednesday, 11 May 2011

Overhead Squats 3-3-3-3-3

Shoulders felt destroyed today.

175, 165 (F), 155, 155, 165, 185x1