RECOVERY

Warm Up: 400 M Run, 20 Back Ext, 400 M Run

For Time:
100 Body weight dead-lifts | 2:33

5 Rounds: 10 Push-up, 10 squat, 10 pull-up

5 Rounds: 5 Man-Maker(#20), 5 Dips

2 Rounds: 500 M Row, 20 Back ext, 1 min plank hold

30 4 count flutter kick


I was just planning on taking it light with a nice warm up and some body weight deadlifts because my knee is still hurting a little and I'm letting it heal..but I decided to run for my warm-up..and then after my deadlifts I was feeling good..jus hurried and thought of some stuff to do..and feelin good! Should be back to 100% soon!

TAE BOE

ACTUAL WORKOUT ON: 20092909

Yeah..we did tae boe in PE lol..I was surprised..it was actually semi intense..my knee felt alright during it so thats a good sign!

ANGIE

ACTUAL WORKOUT ON: 20090928

For Time:

100 Pull-ups
100 Push-ups
100 Sit ups
100 Squats( didn't do..still trying to stay away from exercises with alot of knee work since I'm letting my knees rest since their hurting a lil and I dont wanna get injured)

Time of 22:19 - did everything but squats..

Slow I know..I don't know what was up but I warmed up with a 500 M Row in a time of about 1:57 or so..was feelin fine..walked into the other room to start pull-ups..first 30 or so were good..and right around 35 or so I could just tell that my sugar was low..I got the feeling where you have no energy..never came that close to passing out but I was def not feelin normal..pushed through and at about 70 or 80 I started to feel better..pushed through and took care of business..Was planning on staying a little bit longer and doing some heavy weights but as always was running late and had to leave..went home and ATE!

Note to self- make sure you have adequate energy and nutrition before going to workout

JT

ACTUAL WORKOUT DAY ON: 20090925

FOR TIME:

21-15-9

HSPU
Ring Dips
Push-Ups

Time of 18:29


Did first set of 21 HSPU and then 2 more for the set of 15 but couldn't do anymore so had to sub into box SPU..don't have ring dips..was going to sub 3:1 reg dips, but the brand new rec center that's so great didn't even have a frkin spot where I could do body weight dips..So I subbed in 3:1 close push-ups..dont know if thats equivalent but I was on the move and it came to me so I went with it..push-ups RX'd

JOSHIE

Switched it up today..did cross-fit instead of seal-fit..trying to work on my intensity during the WOD's

Here it be..

3 Rounds for time...

40# DB Snatch, 21 right arm
21 L Pull-ups
40# DB Snatch, 21 left arm
21 L Pull-ups

1st round: Rx'd but on last part of pull-ups only did 10..had to scale the workout to make it through
2nd round - RX'd 10 L pull-ups instead of 21 like I said..
3rd round - Rx'd

Time was around 27:34...a guy stopped me before my las set and was asking me some questions about my phone so I took a good little 4-5 min break talking..I know I know..

Good workout..still need to up my intensity..I have a bad habit of taking little breaks...
lookin to obliterate my chest tomorrow!

UPPER DAY?

1) Warm up: push-ups, etc.

2) 5 Rounds: Bench 135x8, 3 weighted pull-ups(deadhang)

3) AMRAP 20 mins: 4 HSPU, 5 Dips, 5 KTE

1. Rx'd
2. Rx'd
3. 4 rounds, than had to sub box push-ups for HSPU, than had to sub close push-ups for dips - forearm was feelin really weird when I was doin dips..decided to switch it up
after first 4 rounds got 12 rounds

RUN/BIKE

Acutal workout on: 20090920

Run 1 mile - 6:48
Bike 1 mile - 2:20 ish
Run 1 mile - 6:48
Bike 1 mile - 2:20ish
Run 1 mile - 6:48
Bike 1 mile 2:20ish

was gonna do a fourth but my knee was feeling a little weird..need to take a couple days off for my knee to feel better

PST-TOO

Actual Workout on: 20090918

1) Warm Up: 2 Rounds: 500 M row, 400 M run

2) Work Capacity:
"PST2"
Max push-ups 4 minutes. Max Sit-ups 4 minutes. Max Pull-ups (dead hang) 4 minutes.
Run 3 miles for time. Swim 1000M for time or Row 4,000M for time

3) Durability: 3 rounds: 60 sec 1 limb plank (ea side). Sampson stretch

1. Rx'd
2. Push-ups - 98, sit-ups 76, pull-ups 27, no run-was dead..for some reason?
3. Rx'd

1 mile on bike..

idk what happened..felt like crap..terrible workout

PUSH, PULL, SWING

Actual Workout was on: 20090917

1) Warm Up: Sand Bag Drills

2) Strength: Find 1RM Shoulder Press

3) Stamina: 5 rounds: 3 x SP @ 80% 1RM, 20 x SDHP (2 pood/70# KB), 20 steps walking lunge

4) Work Capacity:
AMRAP 20 minutes: 10 Thruster (95#), 15 Pullups, 20 KB Swing (55#)

5) Durability: 3 rounds: Row 500, 20 GHD situps, Hip Mobility


1. Get ups, 5 min
2. 115
3. Rx'd - #90
4. 3 Rounds + 6 Thrusters - used #40 for DB Swings
5. 2 Rounds 500 M row, 1 round sit-up

had to cut the workout early, was running late..

RUN

ACTUAL WORKOUT DAY WAS ON: 20090916

Ran 3 miles for a time of 20:39 approx..was having trouble with my phone to stop the time since I dropped it accidently during the run :/

Overall good run..pushed myself pretty hard..walked a good 40 seconds while stretching out my back because it was really tight..no where close to being in shape so I'm excited to see where I can go from here!

My phone and I have been through alot together..through puddles and pavement it has been their for me..but this fall..I fear that it will not survive..

R.I.P. - my great electronical friend :(

lol

RUN IN THE PARK

Actual workout on 20090914

Warm Up: 3 rounds: 400 M moderate run, 25 back extensions, 25 superman

Work Capacity:
30-20-10 Hand Stand Push-up, Ring Dip, Push-up

Endurance: Run (sprint pace) 3 x (200M, then 400M, then 800M) rest as little or as long as you need to push hard into next sprint. Can be 1:1 ratio of sprint to rest, or less, depending on your sprint capacity. Averaged 5:04 per round.

1. Rx'd
2. Did first 30 HSPU, after that had to do them with my feet on a box, No rings - subb'd 3:1 on regular dips, done
3. Leg still feeling jus a lil sore..should be able to start running on it soon..also legs still pretty sore from Sat. soo..decided to sub in some row instead
Did 1st round - 250 M, 500 M, 1000 M
Second round - 250 M, 500 M
4. Rx'd

Crazy workout..gonna be sore tomorrow!

DOUBLE OUCH

Actual workout was on 20090912

Warm Up: 40-30-20-10 Wall Ball, Double Unders

Strength: Find 3RM Back Squat

Stamina: 5 rounds: 2 x BS @ 3RM, 15 x Squat jumps, Sampson stretch

Work Capacity:

5 Rounds for time:
15 Deadlifts @ Bodyweight
10 Burpee Box Jumps

Durability: jog 1 mile, then 15 minutes yoga or active stretch

1. Rx'd

2. 185..ya not alot of weight..haven't done much squatting lately..

3. Rx'd

4. Rx'd - time of 10:07

5. Right shin still feeling weird and hurting a bit..did 3 miles on the bike instead..

10K DAY

Actual workout day was 20090911

my right shin was feelin a little tight when I was running so I decided to do the bike..trying to listen to my body..

so I did 10K on the bike..15:30..slow pace...i know

ALLIGATOR ALLEY

1) Warm Up: Bar Bell Plex: 75#, 85#, 95#, 105# w/ burpee chaser

2) Strength: Find 3RM Bench Press

3) Stamina: 5 Rounds: 2x bench @3RM, 5x Curtis P(115#), 10x alligator push-ups

4) Work Capacity: Nicole: AMRAP 20 minutes: 400 M run, max pull-ups (repeat when you drop off the bar)

5) Durability: 3 Rounds: Hip Mobility, 2 min plank hold, 2 min back ext


1. Rx'd except for the last set..weight was too high and had to drop the weight down 10 lbs or so..
2. 185
3. RX'd
4. RX'd..6 rounds..pull-ups = 14,10,8,8,9,6
5. Done!..except for the hip mobility part..still need to find out what that consists of...

As usual..tough workout..one of my friends showed up right before I started doing the nicole WOD..he just accepted his commission in the USMC last year..anyways..its a good thing he was their cuz he helped push me..I think I actually said at one point in the workout that I hated him :/ lol..but it was good cuz he def helped push me..but yea...awesome workout..feelin good about it..

p.s. to Nicole...i HATE you!!

DISASTER?

1) Warm Up: Max Reps Press @ 85# (in one set without stopping), Max KB swings (55#) (in one set without stopping)..then run 400. Max reps Push Press @ 85# (in one set without stopping), then max air squats (one set without stopping)...then run 400 M. Hydrate.

2) Work Capacity & Endurance: "Run with Angie":
1 mile run, 100 pull-ups. 1 mile run, 100 push-ups. 1 mile run, 100 sit-ups. 1 mile run, 100 squats

3) Durability: Hydrate, Re-fuel, Stretch or Yoga


1. 11 Presses, 15 swings, 15 push presses, 92 squats
2. 1 Mile, 100 pull-ups, 100 push-ups, 25 sit-ups, gym closed :/
3. Rx'd

Def need to improve on presses, had to do DB swings and by the time I got to the 15th rep it almost flew out of my hand..Ran first mile alright but my right shin was killing me..idk what i did to it but after that first mile I decided to skip the other miles due to the shin and my time contraints at the gym since they were closing soon..

Still way outta shape..gettin their though..one day at a time..

JEFFERSON

Actual workout on..20090409

1) Warm Up: Sand Bag get ups - 12 minutes

2) Strength: Find 1 RM Clean and Jerk

3) Stamina: 5 Rounds: 3x C&J at 80% 1RM, 20 wall balls, 5x burpee wide jump

4) Work Capacity: "Cindy + 10": AMRAP 30 minutes: 5 pull-ups, 10 push-ups, 15 squats

5) Durability: 3 Rounds: 50 4 count flutter kicks, 50 leg levers, 50 sit-ups

1. Rx'd - 50 lb sandbag
2. Didn't find exact 1RM, used 115
3. Rx'd, used 115 for C&J
4. 23 Rounds
5. One 30 4 Count Flutter Kick, 50 lemon squeezes as I've heard them called

ya..need to bump up the weight on the C&J, def need to improve on the AMRAP..that was weak i know..and my legs were dead for the flutter kicks..

DAMIEN

Workout actually done on 20090903

1) Warm Up: 50 hand stand push-ups (10 min time limit)

2) Strength: Find 5RM Dead Lift

3) Stamina: 5 Rounds: 3 x DL at 5RM, 10x burpee pull-up, 10 x 35# DB snatches (ea arm)

4) Work Capacity: 10 x 100 yd spring, 15 sec rest between sets

5) Durability: 4 Rounds: 15 shoulder dislocates w/PVC, 25 O/H squats w/PVC, Hip Mobility


1. Still working on HSPU, got approx around 20 give or take some..
2. 185 - New to deadlift, still working on form
3. Only busted out 3 rounds :/ it was killer, had to scale it to finish the workout
4. Had to run these 100 yd sprints around a small track, that was killer, not gonna do that again instead I'll try to substitute something..
5. RX'd

tough workout..still improving..not bad since I actually did some decent physical stuff in p.e. earlier that day..lame I know..they still make you take P.E. in college..

BREATHING, BALANCE AND FORM

1. Warm Up: Thruster Breathing Laddder 1-10 (70#)

Do 1 thruster, take 1 breath holding the bar, then do 2 thrusters, take 2 breaths...up to 10 thrusters and 10 breaths. only set bar down after 5th set (if necessary). This will help calm the panic breathing and bring attention to how you breath during a WOD

2. Work Capacity & Endurance: 21-15-9 Thrusters/Pull-ups (Fran)

3. 6 Mile run at moderate pace

1. Rx'd - had to stop for a second after the 5th set..way harder than I thought..
2. Rx'd
3. Did 4.15 miles - ready for this..bad time I know..39:45..idk what was up..the thrusters must of been worse than I thought because I wasn't feeling out of breath so much as my legs were just dead..so I did walk a little bit :/ ..but I'm workin on it..