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

Friday, 26 March 2010

Close Grip Bench Press - 2 x 3 x 205

Illegal-Wide Bench Press - 10 x 135; 10 x 155

Felt really solid today, much better than last week's bench session. I think the week off really helped.

Tuesday, 23 March 2010

Led command PT: light calisthenics and very easy 1.5 mile jog.

Strength - 17 March 2010 (pm)

Box Squat - 5 x (185 + 4 Chains)
(Felt really slow and fatigued today, especially the lower back)

Close Grip Bench Press - 5 x 185
(Failed at 205 x 2. Should have only gone to 195, but let my ego get in the way)

PT - 17 March 2010 (am)

Did an hour PTing the department with MAC where she and I alternated various calisthenics.

Strength - 14 March 2010

I was sick with a stomach bug on Friday and Saturday so made up the deadlifting today.

Deadlift: 2 x 1 x (305 lbs + 4 chains)

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

Monday, 8 March 2010

Strength:
Back Squat - 1 x (225 + 4 Chains)

WOD:
3 Rounds for time:
- 10 Zercher Squats, 95 lbs "sandbag" (small backpack full of chains)
- Row 500 meters

Time: 8:47

Friday, 5 March 2010 (pm)

Strength:
Deadlift - 3 x (295 + 4 Chains)