ACTUAL WORKOUT ON 20101029 FRIDAY
Went to the rec and swam..it killed me..legs are weak :/..
Did 300 M of kicking on the board
And another 500 M of strait swimming..in 100 M sections lol
20101030
PT PT EVERY DAY!
ACTUAL WORKOUT ON: 20101028 THURSDAY
Did PT with the fellow Marine Corps Applicants/Candidates at ISU..Nice 1.5 Mile run
Did PT with the fellow Marine Corps Applicants/Candidates at ISU..Nice 1.5 Mile run
20101027
20101023
20101018
"Forrest" HERO WOD
Warm Up: 750 M Row..just under 3 mins..woulda been quicker but for some reason I stopped at 650 M an was like dang...2:30's good lol..and then was like..ohh wait! haha
"Forrest"
Three Rounds For Time of: hell? lol
-20 L Pull-ups
-30 Toes To Bar
-40 Burpees
Run 800 Meters
Rx'd 40:33
Best Crossfit HQ time was 32:15..I thought it'd take me 45 but..it didnt..so that's good
Did this one for you bro, RIP Forrest
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
"Forrest"
Three Rounds For Time of: hell? lol
-20 L Pull-ups
-30 Toes To Bar
-40 Burpees
Run 800 Meters
Rx'd 40:33
Best Crossfit HQ time was 32:15..I thought it'd take me 45 but..it didnt..so that's good
Did this one for you bro, RIP Forrest
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
20101017
Ohh yeah..little run..just for fun
ACTUAL WORKOUT ON: 20101016 Saturday
4 Mile Run - 29:58
Pushed it pretty hard..ok really hard lol
4 Mile Run - 29:58
Pushed it pretty hard..ok really hard lol
Ohhh yeah!
ACTUAL WORKOUT ON: 20101014 THURSDAY
For Time:
30 Ammo Can Lift DB Press, #30
30 Pull-Ups
30 Dips
24 30 Ammo Can Lift DB Press, #30
24 Pull-ups
24 Dips
18 30 Ammo Can Lift DB Press, #30
18 Pull-ups
18 Dips
12 30 Ammo Can Lift DB Press, #30
12 Pull-Ups
12 Dips
6 30 Ammo Can Lift DB Press, #30
6 Pull-Ups
6 Dips
Rx'd - 14:25
1x30, #35 plate burnout
For Time:
30 Ammo Can Lift DB Press, #30
30 Pull-Ups
30 Dips
24 30 Ammo Can Lift DB Press, #30
24 Pull-ups
24 Dips
18 30 Ammo Can Lift DB Press, #30
18 Pull-ups
18 Dips
12 30 Ammo Can Lift DB Press, #30
12 Pull-Ups
12 Dips
6 30 Ammo Can Lift DB Press, #30
6 Pull-Ups
6 Dips
Rx'd - 14:25
1x30, #35 plate burnout
AB/CORE CLASS
ACTUAL WORKOUT ON: 20101012 TUESDAY
Went w/ Kolby to a AB/CORE Class at the rec center..actually pretty challenging and def different from our normal routine..did ab movements to like hip hop song lol..yeahhhh
Went w/ Kolby to a AB/CORE Class at the rec center..actually pretty challenging and def different from our normal routine..did ab movements to like hip hop song lol..yeahhhh
20101011
"Tabata This"
Warm Up: 750 M Row..under 3 min
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Rx'd - 7,18,4,3,8
Jessie did the row part..after doin that took a break cause he was lightheaded..met pukie about 5 mins later lol..hes ok tho..during the workout i puked a lil in my mouth an didnt realize it till i alreay swallowed it..so i almost met pukie..overall good WOD...get some!
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Rx'd - 7,18,4,3,8
Jessie did the row part..after doin that took a break cause he was lightheaded..met pukie about 5 mins later lol..hes ok tho..during the workout i puked a lil in my mouth an didnt realize it till i alreay swallowed it..so i almost met pukie..overall good WOD...get some!
20101009
5K DINO Race w/OST
5K DINO trail race in Indy with the Officer Selection Team and fellow candidates
Over 20 frkin motivated candidates runnin cadence..no better way to spend my Saturday morning..can't wait for the next one!
Over 20 frkin motivated candidates runnin cadence..no better way to spend my Saturday morning..can't wait for the next one!
Bench..
ACTUAL WORKOUT ON: 20101007 THURSDAY
Warm up: Bench - 115, 15 reps 135, 8 reps, 155 5 reps
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Rx'd - 185..decently tough..didn't need a spot on any set..should of done 190..next time prolly do like 195..
Then 10 rep of #135 followed by immediate 10 pushups
30 sit-ups, 30 lying sit-ups, 1 min bridge, 30 4ct flutter kicks
Warm up: Bench - 115, 15 reps 135, 8 reps, 155 5 reps
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Rx'd - 185..decently tough..didn't need a spot on any set..should of done 190..next time prolly do like 195..
Then 10 rep of #135 followed by immediate 10 pushups
30 sit-ups, 30 lying sit-ups, 1 min bridge, 30 4ct flutter kicks
20101005
3 Mile Run..
3 mile run for time of 19:15
I'm pretty sure that's a PR for my home run..best time I've ever had was the last PFT at OCS for 18:30..but 19:15's not bad..considering I run less than 10 miles a week! It's not great by any means so..but I'll keep push'n the limit as best I can..
I'm pretty sure that's a PR for my home run..best time I've ever had was the last PFT at OCS for 18:30..but 19:15's not bad..considering I run less than 10 miles a week! It's not great by any means so..but I'll keep push'n the limit as best I can..
Ryan
ACTUAL WORKOUT ON: 20101005 Monday
"Ryan"
Five rounds for time of:
7 Muscle-ups subbed (4:1, pull-ups dips)
21 Burpees
Only got 5 rounds completed in 25:24 before the gym closed..
Crazyy WOD..really good on the hands! lol
"Ryan"
Five rounds for time of:
7 Muscle-ups subbed (4:1, pull-ups dips)
21 Burpees
Only got 5 rounds completed in 25:24 before the gym closed..
Crazyy WOD..really good on the hands! lol
20101003
"Jack"
ACTUAL WORKOUT ON: 20101001 Friday
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (did #95)
10 KB Swings, 1.5 pood - #50 pounder
10 Box jumps, 24 inch box
Only got through 6 rounds in 15:42..lower back was killing me an I had to stop..got some minor pain in it when I lean back real far but I should be ight...sucked quitting the workout but sometimes its actually a good thing to listen to your body..
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (did #95)
10 KB Swings, 1.5 pood - #50 pounder
10 Box jumps, 24 inch box
Only got through 6 rounds in 15:42..lower back was killing me an I had to stop..got some minor pain in it when I lean back real far but I should be ight...sucked quitting the workout but sometimes its actually a good thing to listen to your body..
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