2.1 mile run in boots n bdu's
Rx'd - 15:36
Dear Bates Lites..I love you!
Gotta get ready for that 5k next sat
20100929
Ahh my back is STRONG!
ACTUAL WORKOUT ON: 20100927 MONDAY
Warm Up: 750 M Row - 3 min..nice n slow
10 Rounds for time of:
135 pound deadlift , 15 reps
15 Push-ups
Rx'd - 17:27
Jakes - 13:00
Tough WOD..did all push-ups without coming down from push-up position..deadlift were killer..back needs to be stronger
Warm Up: 750 M Row - 3 min..nice n slow
10 Rounds for time of:
135 pound deadlift , 15 reps
15 Push-ups
Rx'd - 17:27
Jakes - 13:00
Tough WOD..did all push-ups without coming down from push-up position..deadlift were killer..back needs to be stronger
20100926
Bates Broke In!
1.4 mile run in my Bates Lites
Rx'd - 9:16..not bad and the boots felt great!..gonna up the mileage next time
Rx'd - 9:16..not bad and the boots felt great!..gonna up the mileage next time
Pull-Up Challenge w/ OSO
ACTUAL WORKOUT ON: 20100925
Was helpin out w/ my OSO at IUPUI for the Regatta Canal Race at IUPUI..anyways..did 110 pull-ups throughout the day..all strict form..
Was helpin out w/ my OSO at IUPUI for the Regatta Canal Race at IUPUI..anyways..did 110 pull-ups throughout the day..all strict form..
20100922
Make it HURT!
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (75 reg dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (#55lb kb)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions (#90 bk ext mach)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents - SUB(15 towel pull-ups, as per CF sub inst)
Rx'd - 20:15
Tough workout overall..pushed it to a new limit tonight..on those wall balls wanted to stop at 15 and pushed it to 30...ohh yeah!
Had to drag that kettlebell in the gym...so as soon as I pull in the parking lot..lookin for the closest spot right??..pull in..immediately like..nah..flip it in reverse an park in the farthest spot! lol
Get Some!
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (75 reg dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (#55lb kb)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions (#90 bk ext mach)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents - SUB(15 towel pull-ups, as per CF sub inst)
Rx'd - 20:15
Tough workout overall..pushed it to a new limit tonight..on those wall balls wanted to stop at 15 and pushed it to 30...ohh yeah!
Had to drag that kettlebell in the gym...so as soon as I pull in the parking lot..lookin for the closest spot right??..pull in..immediately like..nah..flip it in reverse an park in the farthest spot! lol
Get Some!
"Michael"
ACTUAL WORKOUT ON: 20100921 Tuesday
Warm Up: 3 Rounds: 10 Pull-ups, 10 Push-ups, 10, 15, 15 18 in box jump
"Michael"
3 Rounds for time:
Run 800 M
50 Back Extensions #90 Back ext machine
50 Sit-Ups
Rx'd 19:40
Cool Down- 500 M Row - 2 min
Time to beat - 20:40
ohh yeah..make it hurt!
Warm Up: 3 Rounds: 10 Pull-ups, 10 Push-ups, 10, 15, 15 18 in box jump
"Michael"
3 Rounds for time:
Run 800 M
50 Back Extensions #90 Back ext machine
50 Sit-Ups
Rx'd 19:40
Cool Down- 500 M Row - 2 min
Time to beat - 20:40
ohh yeah..make it hurt!
20100920
20100918
BOOTS..no UTS..
Boots n BDU run..first run in boots since back from OCS..man are they heavy..
1.1 miles in 7:53..yeah pretty slow..didn't feel slow..it'll be better when my Bates Lites are broken in tho!
1.1 miles in 7:53..yeah pretty slow..didn't feel slow..it'll be better when my Bates Lites are broken in tho!
20100917
Basketball..
ACTUAL WORKOUT ON: 20100916
played ball for just over an hour..we'll call this cardio :)
played ball for just over an hour..we'll call this cardio :)
Pull/Push
ACTUAL WORKOUT ON: 20100915
Pull-Up/Push-up pyramid..
On the pull-ups: 5,4,3,2,1,2,3,4,5 alternating between overhand underhand..and between those sets doing 10 push-ups also alternating wide grip close grip...did this in approx 8 minutes..
Negatives..
5x5 alternating overhand underhand..did pull-up and then came down very slowlyyy...
All I had time for..wish I could of done more :/
Pull-Up/Push-up pyramid..
On the pull-ups: 5,4,3,2,1,2,3,4,5 alternating between overhand underhand..and between those sets doing 10 push-ups also alternating wide grip close grip...did this in approx 8 minutes..
Negatives..
5x5 alternating overhand underhand..did pull-up and then came down very slowlyyy...
All I had time for..wish I could of done more :/
20100914
"Helton"
ACTUAL WORKOUT ON: 20100913 MONDAY
Warm Up: 750 M Row - 2:55ish..nice n slow
"Helton"
3 Rounds for Time of:
Run 800 meters
50# Dumbbell Squat Cleans, 30 reps (Subbed #40 DB's)
30 Burpees
Rx'd - 39:22
*Very tough workout..needed to drink more water that day :/..but I got through it..alot of total body..as usual..fastest CF time of this wod i believe was like 27 something..so I don't think I did terrible..but I didn't do anywhere near what I would like to do someday..
"The only easy day was yesterday"
Warm Up: 750 M Row - 2:55ish..nice n slow
"Helton"
3 Rounds for Time of:
Run 800 meters
50# Dumbbell Squat Cleans, 30 reps (Subbed #40 DB's)
30 Burpees
Rx'd - 39:22
*Very tough workout..needed to drink more water that day :/..but I got through it..alot of total body..as usual..fastest CF time of this wod i believe was like 27 something..so I don't think I did terrible..but I didn't do anywhere near what I would like to do someday..
"The only easy day was yesterday"
20100910
"Fran"
Warm Up: 750 M Row - under 3 min
"Fran"
21-15-9
Thruster, #95
Pull-ups
Rx'd - 8:07..last time did this it was scaled during a sealfit workout..this was last year sometime and I scaled it down to #75 for 9:37..
Killer workout..thought I was gonna pass out..def need to get stronger tho
Yesterday played ball..gonna have to take the next 2 days off as I'll be busy :/
"Fran"
21-15-9
Thruster, #95
Pull-ups
Rx'd - 8:07..last time did this it was scaled during a sealfit workout..this was last year sometime and I scaled it down to #75 for 9:37..
Killer workout..thought I was gonna pass out..def need to get stronger tho
Yesterday played ball..gonna have to take the next 2 days off as I'll be busy :/
20100907
"SEVERIN" - Hero WOD
Warm: 750 M Row approx 2:55ish?
"Severin"
50 Strict Pull-ups - Held #20 db with legs
100 Push-ups, release hands from floor at bottom
Run 5K
*If you've got a #20 vest or body armor, wear it!
Rx'd - 39:59
*Did my best, RIP SFC Summers
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
"Severin"
50 Strict Pull-ups - Held #20 db with legs
100 Push-ups, release hands from floor at bottom
Run 5K
*If you've got a #20 vest or body armor, wear it!
Rx'd - 39:59
*Did my best, RIP SFC Summers
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
"LINDA"
ACTUAL WORKOUT ON: 20100903 FRIDAY
Warm Up: 750 M Row - 3 mins-ish
"LINDA"
10-9-8-7-6-5-4-3-2-1
Deadlift - 1.5x body weight supposed to do 247..scaled - 205
Bench Press - body weight - supposed to do 165..scaled - 155. coulda done 165
Squat Clean - 3/4 body weight - supposed to do 125..scaled - 115
Rx'd - 39:05...dangg slowwww...def need to improve..squat clean an deadlift killed me..legs be weak!
*I think time to beat that day was 11 minutes something..yeah i know..crazzyyy
After this WOD took a couple days off..labor day :/
Warm Up: 750 M Row - 3 mins-ish
"LINDA"
10-9-8-7-6-5-4-3-2-1
Deadlift - 1.5x body weight supposed to do 247..scaled - 205
Bench Press - body weight - supposed to do 165..scaled - 155. coulda done 165
Squat Clean - 3/4 body weight - supposed to do 125..scaled - 115
Rx'd - 39:05...dangg slowwww...def need to improve..squat clean an deadlift killed me..legs be weak!
*I think time to beat that day was 11 minutes something..yeah i know..crazzyyy
After this WOD took a couple days off..labor day :/
20100902
Basketball..
played for about an hour..not rlly a workout but..atleast I'll know why I didn't lift that day..
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