ACTUAL WORKOUT ON: 20091029

P.E. Lift day

TOMMY V

Warm Up: 500 M Row

For Time: Used 95# for Thruster

115 lb Thruster, 21 Reps
15 ft rope climb, 12 ascents
115 lb Thruster, 15 Reps
15 ft rope climb, 9 ascents
115 lb Thruster, 9 Reps
15 ft rope climb, 6 ascents

Time of: 11:37

No rope, had to sub towel pull-ups, those things kill, only did a total of 37 towel pull-ups - not even close to the substitution..first time ever doing towel pull-ups..def look forward to repping out way more next time..

Cool Down: 3 miles on bike..time around 7:45ish..randomization hill climbing..

Active Stretch: 5 mins

*Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. - R.I.P.

P.E. Lift Day

Started out with max reps pull-ups deadhang..16

A couple exercises on bis, back, chest, tris..all close to or 3x10

NO NAME

ACTUAL WORKOUT ON: 20091026

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Time Of: 22:45

Ran first 3 or 4 400's at 6:02 avg pace..after that went back to 6:22

JT

ACTUAL WORKOUT ON: 20091023

HSPU, Ring Dips, Push-Ups

21-15-9

Had to sub reg dips for ring dips(3:1)
Time of: 18:25..slow time, helped my friend try an do some HSPU, messed up my time..but its good..

60 KTE's - not timed

P.E. Lower

Lower day..and some core work..

P.E. Upper

Worked 2 different exercises for: Chest, Tris and Bis..got one core exercise in..only had 40 mins to lift for class but I was going heavy and taking breaks..

Not my usual workout but P.E. days are my only like heavy days..

RUN

ACTUAL WORKOUT ON: 20091019

Ran 3 miles for a time of: 21:14

Not to bad since I haven't ran any great distance for a couple weeks...still not great..but workin on it..

FRAMINA(Scaled)

ACTUAL WORKOUT ON: 20091016

1) Warm Up: 1 mile run. 200 push-ups for time

2) Strength: find 3RM push press

3) Strength Stamina:
5 rounds: 3 x PP @ 3RM, 10 x Man Maker (35#), 5 back extensions (hold 20 sec, 10 sec rest)

4) Work Capacity: Fran: as fast as possible: 21 - 15 - 9 Thrusters (95#), Pull-up

5) Durability: 6 x 200 M sprint. 200 situps for time

1. mile in 6:03, 100 push-ups time of 3:37
2. 95
3. Cut-Down to 5 Man-Makers at (25#)
4. Scaled down to (75#) - time of 9:34
5. X - left, was running late..killed abs the day before

P.E. Lower

ACTUAL WORKOUT DONE ON: 20091015

leg step-ups - 2x10 - 30lbs
lunges - 2x10 ea leg - 25 lbs
leg ext - 2x10 - 140
laying ham raises - 2x10 - 80
Squat - 2x10 - 135
Decline Abs + twist at top- 30, 30, 20

P.E. Lift

ACTUAL WORKOUT DAY ON: 20091013

Hammer Strength Press - 2x10 - 100
Iso lateral chest back - 2x10 - 90, 180
DB Curls - 2x10 - 35
DB Hammer Curls - 2x10 - 35, 30
Tri Cable Pull Down - 2x10 - 120
Cable Flyes - 2x10 - 60
GHD Extensions - 20
Leg lifts - 20
Bench Press - 2x6 - 185 1x10 135
Rev Grip bb curl - 2x10- 45

Tuesdays and Thursdays I gotta workout in my P.E. class..throws off my sched..ima jus make these heavy days and ask her if instead of doin her 2x10 if i can jus go heavier..more like 3x8 or sumtin..cuz imo 2x10 is worthless..this is only for 6 weeks..than ill be back to normal and wont have to do this stupid stuff on tues/thurs..

ELIZABETH

Warm Up: 500 M Row

Work Capacity: Elizabeth for time: 21, 15, 9
Powerclean 135
Ring Dip: Subbed reg dips 3:1

Time of 16:43..slow..couldn't catch my breath very well..might be partly due to the fact that my
doc said las week that I had the start of bronchitis but i got my pills and doc said it'd be ight to PT and what not soo..yeah..ok ok..ill take it a lil easier till i finish my antibiotics?

Biked 4 miles in 10 min - Randomization hill climbs and what not

RENEGADE

1) Warm Up: Run 1 mile, then Tabada: push-ups, pull-ups, sit-ups

2) Strength: 1RM Push Press

3) Stamina: 5 Rounds: 3PP @ 80% 1 RM, 10 Renegade Row push-ups, 15 star jumps

4) Work Capacity: 5 rounds for time:
Run 400 M
10 Squat Clean (95#)
10 Thruster (95#)

5) Durability: 4 x 90 sec plank hold, then active stretch

1. 1 mile - 6:31(felt alot better with my new insoles) Could only do 4 rounds with pull-ups included because one of my calases was ripped due to me picking at it and it was busted open again..but finished the las 4 rounds of push-ups and situps for a total of....
164 Push-Ups
34 Pull-ups in 4 rounds..pathetic..
184 crunches
2. 1 RM Push Press - 120..probably could of done more..was in hurry changing the weights..
3. 3 Rounds Rx'd, for the last two rounds only did 5 renegade push-ups because I was dead..but finished the star jumps and pp as RX'd
4. Ran first 400, went into squat cleans and then into thruster and knee was hurting a little..still trying to get my knees back to normal so I decided to stop for the day..
5. 1 90 sec plank hold, 21 four count flutter kick

Over all crazy hard workout..still need to do better and not take as many breaks..I'm getting in better shape but still no where close to where I want to be..

First Day Weight Training..

In my P.E. class today we just started weight training..only did machines with cables...

Used 8 different machines with sets 2x10

After that cranked out 100 push-ups before the class was over...

POWER AND SPEED

Warm Up - Ran to the Y from my house..and ran home after..only about .7 miles their and back

Work Capacity:
1) Row 100, then 100 KB Swings(55#)
2) Row 200, then 50 Burpees
3) Row 400, then 50 1 arm DB Snatch(55#)
4) Row 800, then 100 Push-Ups
1 min rest between sets

1. Got to 55, then ripped a nice piece of skin off my finger..pushed for the next 5..had to quit..didn't want to make it worse
2. Rx'd
3. Did 10 DB Snatches on right arm but when I did left arm couldn't because of my finger..DB was jus rubbin on that sore..had to stop
4. Rx'd

Out of shape..I don't know what happened today didn't have much energy..which made me mad..lookin to improve the next time I do this workout..

HELEN

ACTUAL WORKOUT ON: 20091002

3 Rounds for time:
Run 400 M
21 DB(#55) Swings
12 Pull-Ups

Time Of: 15:24

500 M Row - 1:55
500 M Row - 1:49
200 Flutter Kicks
25 Sit-Ups