Back at it..

20141102 SUNDAY

Starting a 4 week strength program by Military Athlete..

Skipped Day 1..gym was closed

Day 2 (SCALED)
Objective: Stamina

1)Run 1.5 Miles, Moderate Pace - Ran 1.4 Miles

2) 10 Rounds
3x pull ups
5x push ups
10x sit ups (scaled to 7)
-Finished 8 Rounds

3) Run 1.5 Miles - Ran .7 Miles

4) 10 Rounds
3x Pull Ups
5x Push Ups
10x Sit Ups
-Finished 5 Rounds

-Run speed was at about 7:45 pace. Not my best time by any means but not too shabby for being out of it for a minute.

*Just getting back in the swing of things..been out of the cycle for about 3 weeks and just switched from a good 3 or 4 month routine of doing a body builder type of workout. I'm def looking forward to getting back into CrossFit style workouts!

Will be at it again tomorrow...

Going to actually start posting again..

Still doing the 8 weeks to sealfit WOD's..still scaling them but it's going good..need to eat healthier! Anyways..

Warm Up: light jog for 800 M, stretch Endurance -
6 rounds of rowing for 100% effort, 30 seconds on 30 seconds of rest Meters went like this..
152, 155, 152, 151, 149, 145

Rest period was 1 minute max push ups - 40 : / 1 min max sit ups - 29, had to lay all the way down no anchor, hips tight 1 min max pull ups - 17 * 2 minutes of rest between each

 WOD - Scaled down from 5 rounds to 4 of: 15 box jumps 12 kettle bell swings, did 10 9 push press, did 7 @95 Rx'd - 7:33

 Strength was supposed to be 5x3 with weighted pull ups followed by max bw set did 2x5 with #35 weighted dumbbell before the y closed Overall great WOD..need to get to the gym earlier

Back in the book..new book

Warm Up:
Row 500 M
15 Push Ups
15 Sit Ups

10 pull ups, 10 dips
8 pull ups, 8 dips

4 rounds of
5 wt pull ups #24 VEST
8 dips wt #24 VEST

Bench Press
115-10
135-10
155-6
175-4
185-2

2 rounds for time of:
25 body squats + vest
10 bp @ #115

rx'd - 1:56

Crossfit Open WOD 12.1

ACTUAL WORKOUT ON: 20120223 THURSDAY

7 Minute As Many Reps as Possible of....

Burpees!

Rx'd - 102

*Shoulda paced myself a little better and coulda rocked more out I think..Think I'm stuck with this score for now..been a while since I've uploaded my workouts on here..need to get back into doing it

Day 1 of 8 weeks to SealFit "Operator WODs"

Warm UP: light run for 15 minutes before stretching..did it a little too fast..started out at 7 min pace..ended around 7:30, before stretching
-5 rounds of: 5 pull ups, 10 push ups, 15 squats rx'd - 3:59

WOD: 100 m of overhead weighted lunges with #45 plate.(subbed to 50 m) Penalty for stopping is 15 pushups adding 5 each time you stop
-Rx'd - 2 minutes, 1 penalty of 15 push ups

Endurance: Supposed to ruck w/#35 for 45 minutes, subbed out..basketball game later tonight

*Good workout this morning, got to the gym a little later than I wanted but it's still good

3rd day or so taking my new PROGENEX postWO, so we'll see if this can help me recover stronger/faster!

PFT

ACTUAL WORKOUT ON: 20120121 SATURDAY

PFT UPDATE

Pull Ups - 17
Crunches 100 in 1:30
3 Mile Run - 20:38 :/

*Not too bad considering I haven't ran a lot of distance lately but that is soon to change as I'm starting up the 8 weeks to SealFit training since I just got the book in a couple days ago!

Coldddd

ACTUAL WORKOUT ON: 20120119 THURSDAY..PT BEFORE THE PFT..NICE N EASY

Ran 2 miles..7 minuteish pace

A lil chilly out..good to go!