Will start back posting after the first...

tty then

I'm Baaaaaackkkk

ACTUAL WORKOUT ON: 20111101 TUESDAY

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Rx'd - 21:17

*First time doing overhead squat..shoulders today are killin me from gettin in that position..its good tho

*For the month of OCT. my workouts were all jacked up as I was letting my hip heal but now im almost 100% and will therefore be posting my workouts again..only thing that happened in OCT. worth sharing was that it was my birthday and that I also knocked off over 3 minutes off my FRAN Time..new FRAN time = 4:57

Pull/Pushhhhh

21 Pull ups
21 Hand Stand Push Ups
18 Pull Ups
18 HSPU
15 Pull ups
15 HSPU
12 Pull Ups
12 HSPU
9 Pull Ups
9 HSPU
6 Pull Ups
6 HSPU
3 Pull ups
3 HSPU

rx'd - 21:01

*on the set of 15..did 6, then had to sub 2:1 on feet up HSPU

Run

ACTUAL WORKOUT ON: 20110927 TUESDAY

Ran 6 miles

rx'd - 45:31

"SANTIAGO"

ACTUAL WORKOUT ON: 20110926 MONDAY

"Santiago"
7 Rounds for time:

35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

After 2nd round..first 5 HSPU rx'd , then subbed 2:1 feet high up

Rx'd - 47:00

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

"Fluff"

ACTUAL WORKOUT ON: 20110923 FRIDAY

A.P.P. 10, 20 30, etc rest periods

1,2,3,4,5,6,7,8,9,10 - 7

Rev. BB Curl - 65-10(3)
Tri Push Dn Ropes - 62.5 - 10(3)
2 min rest period

Hammer Curls - 3x10 - 40(3)
Tri 90 Ext - 25 3x10(3)
Rest 2. 5 min

Seated DB Curls- 25(16), 30(13), 35
1 arm tri pull down - 17.5(18), 22.5(12)
Rest 3 min

Yeahh..

ACTUAL WORKOUT ON: 20110922 THURSDAY PT

4 Rounds:

50 Push Ups
50 sit Ups

rx'd - 15:21

*Still resting the hip

Almost got hit

Smith and I Ran 4.7 miles in 34:35

7:19 pace

*Still resting hip, rolled out legs

Barbara..switched up

ACTUAL WORKOUT ON: 20110919 MONDAY

"Barbara" We meet again

20 pull ups
30 push ups
40 sit ups
50 squats - subbed run 400 M - 7:30 pace, 7 pace, 6:15 pace, 6:15 pace..still letting hip rest

*Rest 3 mins..

Rx'd - Didn't have time to rest because the Y was closing..time of - 22:00

Wide grip pull up time/ fluff

ACTUAL WORKOUT ON: 20110916 FRIDAY

Wide Grip Pull Ups - 15 sets of 5
Push Ups close - 15 sets of 10
*Rest 45 sec for first 5 sets
*Rest 1 min 2nd 5
*Rest 1 min 15 for 3rd 5

3 MIN BREAK

Rev. BB Curl - 65 - 10(3) Drop Set 45-12
SS - Tri T Bar Push Down - 100-10 115-10(2) DS 12
*2 MIN REST BREAKS

Hammer Curls - 40-10(3) DS 20(15)
Tri Ext 90 - 25-8(3) DS 10(15)
*2 MIN 30 REST BREAKS

Seated DB Curls - 25(15), 30(11) 35(7)
1 arm rev tri pull down - 35- 14(2)

Extreme Stretches..done

First time working out at BPD..nice lil place to workout

Stadium Lap

ACTUAL WORKOUT ON: 20110915 THURSDAY

0730 - 1.5 mile run to ISU stadium..

Quick pull up/push up workout..

12 Pull Ups
24 Push Ups
10 Pull Ups
20 Push Ups
8 Pull Ups
16 Push Ups
6 Pull Ups
12 Push ups
4 Pull UPs
8 Push Ups
2 Pull Ups
4 Push Ups

1.5 mile run back to Heritage..

Rx'd - 31 something

1730 - PT, football!

2 WOD, 1 DAY

ACTUAL WORKOUT ON: 20110913 TUESDAY

0730 - WOD 1 - 5.8 miles at 45 min, last .7 miles finish at 52 total

2100 - WOD 2 -

15 MIN AMRAP:
10 Push Press, #115
10 KB Swings, #50
10 Box Jumps

Rx'd - 5-6 rounds..not sure on exact amt

*Not my best WOD..wasn't focused..will crush this score next time..

*Also I realized after talking with the nurse at my job today that I have pulled my hip flexor and so for the next couple weeks will be mainly do running for lower body and no crazy crossfit wods with extreme leg stuff :/

2 times..CF Ft. Myers..showin some love

ACTUAL WORKOUT ON: 20110912 MONDAY

100% 5 rounds for time:
#135 bench, 11 reps
10 pull ups
5 clapping push ups
Run 400 M

Rx'd - 21:07, last time I did this WOD was around a year ago..time was 27:30

"All the Kings Men"

3 RFT:

20 pull ups
30 push ups
40 sit ups
50 squats
Sprint 200 M, followed by wall crawl
*Rest 2 min

Rx'd - 12:20

Rowing time..

ACTUAL WORKOUT ON: 20110909 FRIDAY

Warm Up: Rowing..1k turned into 2k..Rx'd - 7:30 something..under 2 min pace..last 100 m sprint

*Legs more dead..not so much cardio..was supposed to help legs cuz they were sore..active recovery!

ARMSTRONG PP - 1,2,3,4,5,6,7,8,8, - resting 10 sec, 20, 30, 40, etc

Rev. BB Curl Only Bar x 10 (3) forearms still sore
SS. Rope tri push down 10-90(3)

Hammer Curls - 3x10 - 40(3)
SS Tri 90 Ext - 3x10 - 25

Cables 30(15), 20(20)
45 lb plate, 30, tris 20, bis 25, bis 20

Shortie

ACTUAL WORKOUT ON: 20110908 THURSDAY

3 RFT:

10 Burpees
15 Toes to Bar
20 Push Ups

Rx'd - 6 something

Kettlebell time..

ACTUAL WORKOUT ON: 20110906 TUESDAY

For Time

20 Kettlebell Snatches (Either arm) (53/35)

30 Kettlebell Front Squats (53/35)

40 Kettlebell Sumo Deadlift High Pulls (53/35)

50 Kettlebell Push Press (53/35)

60 Kettlebell Swings (53/35)

Rx'd - 11:40..mentally the swings were the toughest..died out on the end a bit..used a 35 for everything but the swings as rx'd - #50

Run me run me run me make it hurt now

ACTUAL WORKOUT ON: 20110905 MONDAY

Ran 4.22 miles..

Rx'd - 30:11

*note to self, wear something brighter

"Danny"

ACTUAL WORKOUT ON: 20110903 SATURDAY

Workout done at CrossFit Terre Haute box

20 MIN. AMRAP

30 box jumps, 24 in box
20 Push Press, #115
30 Pull Up's

Rx'd - 3 rounds + 42 reps

*Great WOD, everyone at the box really pushed me and it was a tough WOD..

R.I.P. Danny


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.

Smoke Checked! burpee/powerclean

ACTUAL WORKOUT ON: 20110902 FRIDAY

15-12-9-6-3 reps for time of:
#135, Power Clean
Bar facing burpees

Rx'd - 9:12

*I was shooting for 9 but I'll take 9:12..def a tough WOD..wasn't very hydrated for it..my fault..noted.

Wake me up..when September endsss..

Kicked off the morning with a nice, just under 6 mile run with a few friends

Rx'd - 42:08

Lookin to do CF HQ WOD later tonite..

5x3 on weighted pull ups!

3 miles warm before 10 in AMRAP..

ACTUAL WORKOUT ON: 20110830 TUESDAY

0745 - Ran 3 miles and some change..slow pace - rx'd - 23:30

Then..

10 Min AMRAP:
-10,#95 Thrusters
-Run 200 M

Rx'd - 6 Rounds..

*Shoulders dead from JT day before..good stuff..work more on form on thrusters..elbows up!

JT

JT Previous time 21:19..not all HSPU to floor

JT- Hero WOD

21-15-9
Hand Stand Push Ups
Ring Dips, subbed reg dips 3:1
Push Ups

1st set of 21 as Rx'd..then 15 had to do on the box..and 15 reg dips..same on set of 9..idk what the deal was..my shoulders were dead after the first set

Rx'd - 16:01

Run 5K WVRR RACE..free!

ACTUAL WORKOUT ON: 20110827 SATURDAY

*legs still 6/10 soreness wise

Ran 2 mile warm up - 8:15 slow pace

5k - rx'd - 20:37..pretty tough run..pretty dead afterwards

mile cool down run..slow 8 min pace

Did MSR that night and the nights before..good stuff

Pull/Push

ACTUAL WORKOUT ON: 20110826 FRIDAY

Up the pyramid with weighted #15 db..down the pyramid just body weight..

1,2,3,4,5,6,7,8,9,10 - weighted, #15
9,8,7,6,5,4,3,2,1 - body weight pull ups

It went like this..pull up, 5 push ups(wide), 10 sit ups(lying)

Rx'd - 33:29..a little slower than I liked..had to take some rest time to get as many pull ups as i could unbroked..made it to round 7 unbroken on weighted pull ups
then did....

5 Rounds:
10, #50 AC Lift
100 Jump rope..

Legs hurting and sore..scratch JR..
5 More rounds:
10, #50 AC Lift
10 Tri, feet propped up on box..hands on bench dip type things

Rx'd - 11:23

First WOD CF TH

ACTUAL WORKOUT ON: 20110825 THURSDAY

Ran 6 miles at 0715 w a friend..rx'd - 50 mins
-that was around 0715

at 1700

3 Rounds for time of:
Row 500 M
30 wall ball shots, legit #20 ball!

Rx'd - 12:44

*Yeah it was a beast WOD! That was Smith and I's first WOD at the new CrossFit gym in Terre Haute..pretty awesome place, look forward to goin back again!

"Isabelle" first time

ACTUAL WORKOUT ON: 20110823 TUESDAY

Warm Up: Ran 1.5 miles at slow pace..

This is only like my 2nd or 3rd time doing snatch so I was supposed to do 135 and I was focusing more on technique and did 95..I still need to work on some technique..

anyways..30 snatches for time at #95

Rx'd - 3:11

"Bradley"

ACTUAL WORKOUT ON: 20110821 SUNDAY

Hero WOD..scaled down..no pull up bar

Went to NHS practice field for this..

10 Rounds for time of:

Sprint 100 meters
8 Burpees
Sprint 100 meters
*Rest 30 seconds

Rx'd - 15:33

Run 5K

ACTUAL WORKOUT ON: 20110820 SATURDAY

Run 5K

Rx'd - 21:18

Work on them HSPU's..

ACTUAL WORKOUT ON: 20110819 FRIDAY

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Rx'd - Total of 15 minutes..7 rounds of HSPU..15 rounds of Pull-Ups..grips gave out just before muscle..nice tear!

Behind the neck jerk..really? ow

ACTUAL WORKOUT ON: 20110817 WEDNESDAY

Behind the neck jerk...
1-1-1-1-1-1-1

115-115-115-115-115-115-115

*First time doing lift..working on technique..weight wasn't heavy doing the lift..just hard to get the weight where it needed to go before the lift..also I did alot of movement with the bar getting used to putting the bar behind my head..flexibility work right here..ohh yeah!

Front Squat..

ACTUAL WORKOUT ON: 20110816 TUESDAY

Warm Up: pull ups, 10,10,10,10,6(mental)..2 min rest between sets..warm up included squat progression and wrist flexibility

"Gator" Hero WOD Scaled..
8 rounds for time
185 front squat, 5 reps(used #135)
26 Ring Push ups(20 reg push ups)

Rx'd - 16:26

1 mile run cool down at 7:15 pace

*Legs extremely sore..about a 7.5/10

*Wrists were screaming on the front squats..need to look more into technique and ways of working on wrist flexibility

Run and deads..ohh yeah!

ACTUAL WORKOUT ON: 20110815 MONDAY

Warm Up: 2 rounds: 250 M Row, 10 Sit Up, 10 Back Ext.

12 Min AMRAP
Run 400 M
Deadlift, 5 reps..my choice..Ima do 185

Rx'd - 5 Rounds + 60 yd sprint

*could of done more but the time between rooms and the time starting up the treadmill took away from the 6th round I do believe..still a great wod..

5 min cool down and stretch for 10 mins

WARRIOR DASH!!! And then some!

ACTUAL WORKOUT ON: 20110813 SATURDAY

3.2 miles with some obstacles and hills..
Rx'd - 28:51

Ranked 166 out of 6740 ppl
Ranked, male 20-24 - 42 out of 510 ppl

*Ran race in boots n utes..pretty rough terrain, legs a tad sore the next day..first time id ran in boots since OCS..didn't feel like I did that great..need to run more hills..well after that I went to the y for a bit and did some arms day..fluff

21's - Reg BB + 10 + 5..2 sets..breaks in between 7's
ss - tris BB+10 - 7,7,7 (2)

Rev BB Curl - 10+2.5 - 8(3)
SS- Rope tri push down - 3x8-80

Hammer Curls - 3x10 - 40
SS w/ tri - 90 ext - 25's -8(3)

left the y because they closed..couldn't finish out..tri's a lil sore next day

Run..

ACTUAL WORKOUT ON: 20110811 THURSDAY

2.3 mile run..the point was to loosen up and get blood flowing..work soreness out before Warrior Dash..

Rx'd - 14:15..harder than i expected..need to run more..legs too sore

Not to self..use a spotter

ACTUAL WORKOUT ON: 20110810 WEDNESDAY

5 Rounds for time: (scaled, for race on sat)
12 lateral raises
8 Bench press, #155

Rx'd - 11:43..still not totally recovered all upper body strength from OCS

Crossfit games masters CHIPPER..scaled..

ACTUAL WORKOUT ON: 20110805 MONDAY

Warm Up: Pull ups, 30 sec rest in between sets of 5..
did 10 sets

For time:
10 HSPU
20 WBS, #15
30 Toes to Bar
Power Clean, #135, 25 reps
30 Burpees
30 SDHP, #50 kb

Rx'd - 30:00

*last leg wod took 3 days to recover at 130 reps..this wod shot for 100 reps..ended with 105 leg reps

Skills day..uh oh..DU

ACTUAL WORKOUT ON: 20110805 FRIDAY

Skills Day..working on Double Under's

3 Rounds:

Crunches 20
D.U. - 5
Sit Ups 20
D.U. - 5
KTE - 20
D.U. - 5
Floor Wipers - 15
D.U. 5

Abs soreeeee..still workin on DU's

FLUFF

ACTUAL WORKOUT ON: 20110804 THURSDAY

Warm Up: .5 mile run at 7 pace

ARMS DAY :/ yeah I just said that out loud..

21's - Reg BB + 10 + 2.5 - 2 sets
SS w/ Triceps - 7,7,5

Rev BB Curl - Reg BB + 10 + 2.5 - 8 reps(3)
Tri Push downs w/ rope - 80 - 10(3)

Hammer Curls - 3x10 - 40
Tri DB Ext - 3x10 - 20

Tri Cable no attach - 6 slow, .25 to failure #20(3)
Bi Mach to failure - 60(25), 70(20), 80(10)

Stretch limited on time..no cool down

Crossfit games WOD..

ACTUAL WORKOUT ON: 20110803 WEDNESDAY

Warm up:

APP - 10 rounds, failed on 11th round with 7 pull ups(mental fail)-NOTED..the idea is to do 1 pull up..rest 10 seconds..2 pull ups rest 20 sec..3 pull ups 30 sec and so on

Complete as many reps as possible in 10 minutes of:

20 Calorie Row
30 WBS, #20, used 15 ofcourse..no 20 ball
30 Box jumps, 24" box
20 SDHP, #50 kb
30 Burpees

Rx'd - 7:50..130 reps..get some!

Ohh GHD..how you hurt me

ACTUAL WORKOUT ON: 20110801 MONDAY

Warm up then..

For time: 4 rounds of:

5 Muscle Ups, sub(4:1) 20 Pull ups, 20 dips
#185 Deadlift, 10 reps
10 GHD Sit Ups
Sprint 50,100,150,200 yds

Rx'd - 18:35

Stretch 5-10 min

Reviews - Deadlift slowed me down, haven't deadlifted in a while..GHD Sit Ups! First time, backs gonna be sore..muscle up sub def slowed down my time..over all good work..kill!

Clean and jerk intro..wrong lift?

ACTUAL WORKOUT ON: 20110730 SATURDAY

(Scaled)

For time:
20 Towel Pull Ups
Clean + Jerk #95, 7 reps
16 TPU
C+J, 5 reps
12 TPU
C+J, 5 reps
8 TPU
C+J, 5 reps
4 TPU
C+J, 5 reps

Rx'd - 13:53

WOD done at jail

Day 4 APP

ACTUAL WORKOUT ON: 20110729 FRIDAY

Max training sets, 60 sec break between

7,7,7,7,7,7,7, 4 ..head game

Day 3

ACTUAL WORKOUT ON: 20110728

first thing.. 38, 31, 33 - 102

will post more after WOD complete

Day 2

ACTUAL WORKOUT ON: 20110726 TUESDAY

Day 2..armstrong

first thing in the morning.. 37, 31, 32 - 100

Day 2 armstrong pull ups...

8 Rounds completed, on round 9 I failed with 7 reps..max effort set after that was only 6 reps

Then

5 Rounds for time of:
Run 400 M
9 KBS, #55

Rx'd - 11:39

*All 400's done at 5:30 pace..last 400 done at 5 min pace..then 4:45 pace

Cool down, .5 mile jog 7 min pace and then STRETCH

Results..sore the next day..I'de say around 3 or 4 out of 10..Having to tame the ego so that I'm not sore 5 or so days in a row..finding out what my work capacity is right now since I just got back from OCS

First day on the Armstrong Pull Up Program..

ACTUAL WORKOUT ON: 20110725 MONDAY

First thing after I woke up..3 max sets of push ups..
35, 32, 26 - total 103
- I do push ups all the way to the ground and all the way up..as soon as i take a second of hesitation between pull ups that set is done

later on in the day

5 Max effort sets..rest 90 seconds between each set
13, 8, 5, 6, 6

*First set especially was weak because I usually get 18..dunno what happened..mental mindset not right..will fix

Then..10 rounds

100 Jump Rope
15 Back ext, 10, 8 as went on..
Lunge back to JR
Rx'd - 16:21

Slay the ABS

ACTUAL WORKOUT ON: 20110724 SUNDAY

3 Rounds

Crunches - 20
Double Unders - 10
Sit Ups - 20
Double Unders - 10
KTE - 20, used ab straps at jail
Double Unders - 10
1 Min Plank Hold
Double Unders - 10
Floor Wipers - 20, using squat rack
Double Unders - 10

Rx'd - 25:31

Results..Abs sore next day!

This workout was originally intended to work some abs but mainly work on double unders technique. After the 1 min plank hold I subbed the 10 DU's for 30 reg jump ropes because it was taking forever and I need to learn more about the DU before I start working on it some more..still a good WOD

Scale it, .5

ACTUAL WORKOUT ON: 20110722 FRIDAY

Warm Up: 2 Rounds
Row 250 M
10 Push Ups
10 Squats
10 Sit Ups

3 Rounds for time of:
#15 WBS - 15 reps
#75 Power Snatch, 15 reps

Rx'd - 8:36 - total of 90 reps

Results..Sunday..legs still sore..monday legs still sore..

I scaled the original WOD in half..gotta get the work capacity up esp in my legs

Kolby..

ACTUAL WORKOUT ON: 20110720 WEDNESDAY

Warm Up: Slog Jog 1 mile - 7 min
15 Back Ext
15 Abs
15 Push Ups

21's - Regular BB + 10 + 2.5, 7,7,7 (2)
triceps, 7, 7, 5, (2)

Rev BB Reg Bar + 10 + 2.5 - 8(3)
Tri push downs w/rope - #80, 10(3), drop set of #60 - 15 reps, next time go up on weight

Hammer Curls - 3x10 - 35(3)
Tri DB Ext - 20s - 10(3)

Tri Cable No attach - 6 slow, .25 to failure, 3 sets
drop set of 10 to 25
Bi Mach to failure, #60(31) #70(21) #80(11)

Cool Down mile run - 7 min, then STRETCH

Did abs between arms sets

*Reason for this workout..every now n then I'm going to start throwing in some arms days..arms are progressing slower then i'd like..so ima throw in some extra arm specific days..its fluff I know but its watev

Day 2 at CrossFit Lakeland..gettin slayed

After warm up did..

8 Rounds for time of:

200 M Row
20 Double Unders, subbed 60 reg jump ropes(still working on DU's)
Run 200 M
Wall Climb, 6'
20 Lunges

Rx'd - 25:25

*Great WOD..the other Crossfitter's at Lakeland were awesome and very nice..great ppl to work with and next time Smith and I are down here we'll def be hittin up CrossFit Lakeland!

Day 1 at CrossFit Lakeland..

"Deck of Doom"
Hearts - Burpees
Diamonds - #20 Ball Slams
Clubs - Ring Dips
Spades - Pull Ups
Joker(4) - 150 M Sprint
Ace - 1 rep
Face Cards - 10 reps

Rx'd - 32:12

*First time using rings for the dips..those are def hard..gonna have to invest in them

FIRST DAY BACK

ACTUAL WORKOUT ON: 20110713 WEDNESDAY

Warm Up:
3 Rounds
100 Jump Rope
10 Pull Ups, strict
5 Dips

5 Rounds for time of:
Run 400 M
#135 Deadlift, 11 reps
20 Push Ups
15 Lying Ab Sit Ups

Rx'd - 18:11

Stretch, 8 mins

First 4 400's were done at 5:30 pace..last 400 done at 5:15 pace

*This was my first workout since I've been back from OCS..I took a good 5 days off to rest before I decided to start lifting again

Round 2..

Warm Up:
2 rounds
5 push ups, 5 pull ups, 10 sit ups

5 Rounds for time of:
15 Ring Rows, used bb..all chest to bar
155 Bench Press, 15 reps, did 10
1 minute rest

Rx'd - 14:55, last time was 15:58 from 20110505

Great WOD..first 2 sets on bench all 10 by myself..3rd set..barely some help on number 10..4th and 5th set had to break up as well as use a spotter

Faster

Warm Up:
2 Rounds
Run 400 M
15 Back Ext. #90
10 Sit Ups

5 Rounds for time of:
135 pound over head squat, 5 reps, subbed back squat
10 Toes to Bar
#40 dumbbell hang squat clean, 15 reps, used #30, 10 reps
20 Double Unders, subbed 50 reg

Rx'd - 11:50

*I can already tell my legs are gonna be quite sore tomorrow
T Minus 4 days till I ship out

A, 1, 2, 3, 4

ACTUAL WORKOUT ON: 20110520 FRIDAY

2.17 mile run in boots

Rx'd - 15:47

Volume..

Warm Up: 100 Jump Rope..light warm up

Pull ups- 1,2,3,4,5,6,7,8,9,8
Push Ups- 10 after each set of pull ups

Rx'd - 13:30ish..longest break after set 6 was around a minute..before that around 30-45 secs of rest between each set..

Rested 2 minutes..then did 5 Second NEGATIVES..

Pull Ups - 8,7,6,5,4,3,2,1
Push Ups - 10 between each set..only 30 seconds rest between each

Rx'd - 8:48

Rested around 6 minutes..then

10 Rounds of:
10 AC lift, #50, no legs, maybe around 8 reps had some legs :/
10 Sit Ups

Rx'd - 8:47

Total Reps =

Strict Pull ups - 53
Pull Ups NEG. - 36
Push Ups - 180
AC Lift - 100
Sit Ups - 100

TOTAL REPS = 469

Get Some

Warm up:
3 rounds:

150 jump rope
5 pull ups
10 push ups

5 Rounds for time of:
95 pound thruster, 15 reps, scaled to 10 reps
15 bar facing burpees, 15 reps

Rx'd - 15:59

Def a tough WOD..still working on getting more mentally tough..pushed it to the limit this WOD..felt like I took too many breaks leading up to the 5th round..didn't take much rest the 5th round to finish up

First time Power Snatch

ACTUAL WORKOUT ON: 20110516 MONDAY

Warm UP:
3 Rounds
150 Jump rope
10 push ups

21-15-9 reps for time of:
24" box jump
75 pound power snatch, used #65..first time doing power snatch..focused on form
Chest to bar Pull Up

Rx'd - 10:35

*Tough WOD..as always

135 reps

Run in boots..

ACTUAL WORKOUT ON: 20110514 SATURDAY

1.6 mile run in boots
Slow time of: 12:11

*Ran in my jungle's..I almost forgot how heavy those things were..Endurance course this summer is definitely gonna be a beast to complete..I'll rock it out tho

2 WOD

ACTUAL WORKOUT ON: 20110512 THURSDAY

Warm Up
3 Rounds:
150 Jump rope
5 Push Ups
Arm Circles

5 Rounds for time:
10 Pull Ups, strict
20 crunches
20 Dips

Rx'd - 11:44

5 Minute break

10 Rounds for time:
#50 AC Lift 10 reps, No Legs
10 Sit Ups

Rx'd - 9:38
*All sets unbroken

Cool Down - 1 mile run, slow pace of 7 minutes

Stretch

Quickie

ACTUAL WORKOUT ON: 20110510 TUESDAY

For Time:

Run to work from home and then..

5 Rounds of:
10 Back Squat #115
20 Sit Ups

Run Home

Rx'd - 14:13

*Nice short workout..not sure on the exact meterage to work from my house but I'ma check sometime today if I remember..I'm guessing around 600/700 metersish

2nd time WOD, bench, pull, clap, run

Warmed up with
2 Rounds:
250 M Row
10 Push Ups
10 Sit Ups

5 Rounds for time of:
21 BP @135, subbed 11
15 Pull Ups, subbed 10
9 Clapping Push Ups, subbed 5
400 M Run(All Runs at/under 6 min pace)

Rx'd - 21:14
1st time, as rx'd subbed for 27:07 3 months prior on 20110221 Monday

Small reason for time gap was that I was spotting 1 person the first time I did the WOD..but the first time I did the WOD all the bench press were done unbroken..really pushed it more on the run this time as I was on a treadmill and last time i was runnin around a track..did the workout the first time at the rec and the 2nd time at the Y..hopefully here in about 6 months i should be able to do the workout as RX'd in a reasonable amt of time and not be very sore the next day..still building up the work capacity ofcourse..but def a great time cut for less than 3 months between WOD's

Front Squat, flexibility

ACTUAL WORKOUT ON: 20110507 SATURDAY

Warm up: Run to the YMCA..3 mins

Front Squat Progression, mainly working on flexibility and form, not heavy weights
5-5-5-5-5
Used 95,115,125,135,145

Then took the long way home - 9 min run at moderate pace

Non functional arms day

ACTUAL WORKOUT ON: 20110506 FRIDAY

Warm up: 1 mile slow run at 7:03

All done as supersets

BB Curls - 30's - 8(3)
Skull Crushers - 22.5's - 8(3)

Incl. Alt. DB Curls - 40's - 7(3)
Kickbacks - 25's - 10(3)

Alt. Hammer Curls - 45's - 6(3)
Lying DB Tri Ext - 25's - 8(3)

Rev BB Curls - 65 - 10(3)
CG Bench - 135-10(2), 95 - 14(1)

Spot Please..

ACTUAL WORKOUT ON: 20110505 WEDNESDAY

Warm Up: 3 Rounds of:
10 Push Ups
10 Back Ext.
10 Sit Ups

Five rounds for time of:
15 Ring rows, used barbell
155 pound Bench press, 15 reps, scaled to 10 reps
225 pound Back squat, 15 reps, no squat, legs really sore still

Rx'd as scaled - 15:58
*Since I didn't do Squats I would take a minute or just over a minute rest between sets

Great WOD..Looking to do it as Rx'd next time!

P.S. Austin Malleolo..ur a beast

"Jackie" 1st time

Warm Up: 3 Rounds
100 Jump Rope
10 Push Ups
10 Squats
10 Sit Ups

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Rx'd - 9:54

*I rowed 1,000 M in like 3:30, it was a little bit too quick of a pace..next time I should row it at about a 3:45 pace and that should be better..legs were pretty dead before the thrusters and that didn't work out too well..oh well..its good..gonna beat the time next time I do this

"Moore" Hero WOD

Swam at 1100 w/Hadfield

Among various other swimming did 2 25 underwaters and 2 25 above water - no breathing

Then at 2130..

"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Rx'd - 8,5,6,5,5,5
-Had to stop at 19:11, the YMCA was closing : /

R.I.P. Moore
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Pull Up/Alot

ACTUAL WORKOUT ON: 20110429 FRIDAY

Working on getting pull ups..I would do one set..take 10-15 sec break..then onto the next one..starting with round 3 I would do 5 push ups between each set of pull ups..

Made it to 5 rounds..WOD is as follows..

Wide overhand, wide under-hand, close overhand, close under-hand, pull up bar between shoulder

11111
22222
33333, 5 push ups between each set
44444, 5 push ups between each set
55555, 5 push ups between each set, last set was 30 straight

Then went through each of the different types of pull ups, doing 2 reps with a 5 second negative for 2 sets

Total Pull ups = 75 pull ups, 20 more neg. w/ 5 second negative
Total Push Ups = 100 push ups

Rx'd - approximate 30 mins, negatives were done a couple minutes after the reg pull ups

Then did..
Total of 100 #40 AC lifts, no legs followed by 100 lying ab sit ups broke up in various sets

LAST PT/SWIM

ACTUAL WORKOUT ON: 20110428 THURSDAY

Last PT for Semper Fi Society for the year

We swam..then went out to eat!

Crossfit Games Open 11.5 WOD

ACTUAL WORKOUT ON: 20110426 TUESDAY

20 Min AMRAP:
#145 Power Clean, 5 reps
10 Toes to Bar
15 Wall ball Shots, had to use #15.4 ball

Rx'd - 8 Rounds + 10 TTB + some change(3 or 4 wbs)
Finished out the 9th round

My legs felt ok before the workout, a little sore from Monday but what the heck..I just went with it..If legs were fresh I believe I could of atleast got one more round or so..

My brother Heath rocked out 13 rounds..frkin beast!

Pre-Ship PFT #2

ACTUAL WORKOUT ON: 20110425 MONDAY

Pre-Ship PFT at Rose..

100 Crunches, Rx'd
18 Pull Ups
3 Mile Run - 18:51

PFT Score - 284/300

*Once I get those pull ups to 20 my score will jump to 294!..workin on it!

3 Bars of Death

10-9-8-7-6-5-4-3-2-1 of

Deadlift, 1.5 x bodyweight, used 185
Bench, Bodyweight, Rx'd - 165
Powerclean, 3/4 bodyweight, used 135

Rx'd - 50:38

Me and Brett did this workout with no stopping, had to switch weights after every lift tho..that def hurt our time..great workout tho..gonna step up the weight next time!

On the last set of 2 on deadlift did 225, on last set of 1 for deadlift did 3 reps at 225
On last one set of bench did 165 5x

Then swam..making progress

"Forrest" HERO WOD

ACTUAL WORKOUT ON: 20110421 Thursday, PT 1700
3 Rounds for time:

20 L Pull Ups
30 Toes to bar, subbed lying ab sit ups, not enough bars
40 Burpees, 20 burpees
Run 800 Meters

Rx'd - 21:16


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.

R.I.P. Forrest

Arm's Day

ACTUAL WORKOUT ON: 20110419

Nasty Non Functional Fitness..but its watev..anyways

Supersets on all lifts..

Barbell Curls - 20s - 10(1), 25s - 10(2)
Skull Crushers - 20s - 8(3)

Incline Alternating DB Curls - 40s - 6(1), 35s - 8(2)
Lying DB Tricep Extensions - 25s - 8(3)

Alternating Hammer Curls - 40s-8(1), 40s-10(2)
Kickbacks - 25s - 8(3)

Reverse BB curls - 65-10(3), 55-10(1)
Close Grip Bench - 135-10(3), 115-10(1)

Would have done more dropsets but the Y closed early..still good WOD..only did this because everything else was pretty much sore

Pre-Ship PFT

PFT at 0630 at Rose..

Pull ups - 17
Crunches - 100
3 mile run - 20 min.

*Should of had 18 on the pull ups..need to work more on them..gonna switch up my style after I get back from OCS..run was tougher than expected..I was expecting atleast mid 19 but..its good..gonna run more outside since it's getting nice out..

PFT Score - 273/300..not bad..not great

"Lynne"

ACTUAL WORKOUT ON: 20110416 SATURDAY

5 Rounds for max reps of:
Body weight bench press
Pull ups

1. 10, 18
2. 6, 15
3. 5, 12
4. 4, 15
5. 5, 13

*Not sure where I was mentally that day..a little off..got off the pull up bar too early on some sets..had a spotter and took a minute break minimum on each set too :/..didnt keep track of the time for some reason..still a great WOD

SWIM..

ACTUAL WORKOUT ON: 20110415 FRIDAY

Me and Brett hit up the pool..did some work

Big loop

PT 1700 around ISU football stadium

Warm Up: 1 lap around stadium to check out different workout stations, ran on the sidewalk for warm up and workout..

Running a big lap around stadium and stopping at 4 different stations to do:

30 Push Ups, chest to deck
50 lying sit ups
20 Squats
15 Pull Ups

Rx'd - 19:16

The big lap was just a little bigger than a half mile we think..alot harder WOD than expected..that's usually the case when you underestimate a WOD

Heavy

Warm Up: 2 Rounds: 10 Pull Ups, 10 Push Ups, 20 Sit ups/crunches

Resting 60 seconds between sets:

Press 2-2-2-2-2-2-2-2-2-2 = 10 sets of 2

Rx'd - #115

Then did..

5 Pull ups, 10 Push Ups, 20 Crunches..wider grip

10 Pull ups, 10 push ups, 20 crunches..close grip

Rx'd - 3 rounds of each..one then the other..

Then did

5 reps of 5 sec negatives, close grip

DONE

Fight gone bad to worse..

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Rx'd - only did 50 sec rounds..got to the gym late..didnt have anyone to help me with the WOD so I didn't remember the reps..hopefully next time..crazy hard WOD..good stuff

Crossfit Games Open WOD

15 Min AMRAP

9 Reps Deadlift, #155
12 Push Ups Hand Release
15 Box Jumps, 24 inch

First 4 rounds RX'd, 2nd 2 DL dropped to #135, Last 2 rounds only did box jumps and Push Ups

*Taking it easy on the DL's since I've had a bad history with DL..need to work into getting back into it..then did..

15 Ab lying sit up
15, #40 AC Lift, no legs
15 Abs
15 Push Ups
1 min rest
15 Abs
15 ACL
15 Abs
15 Push Ups
Done..then stretched for 6 minutes

SWIM

ACTUAL WORKOUT ON: 20110408 THURSDAY PT

Everyone was pretty sore..swam for a nice recovery day..working on technique and form since I'm am a terrible swimmer!

"Weaver" Hero WOD

ACTUAL WORKOUT ON 20110405 TUESDAY

"Weaver"
4 Rounds for time of:
10 L Pull Ups
15 Push Ups
15 Chest to bar Pull Ups
15 Push Ups
20 Pull Ups
15 Push Ups

Rx'd - 25:54

*Tough WOD..pushed it real hard..hands tore up..its good tho, its not about you

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

0600, gettin some..you know how we do

ACTUAL WORKOUT ON: 20110404

5 RFT:

Run 400 Meters
5 Backsquat, used #165

Rx'd - 12:21

*165 was just about right, could of used more but didn't wanna be sore for a week..legs are pretty sore today..great WOD..I was sore immediately after the WOD..good sign!

Pull and then push some

ACTUAL WORKOUT ON: 20110402 SATURDAY

30 Muscle Ups for Time, I subbed 4:1, Pull Ups, Dips

Did first 50 pull ups strict, first 50 dips strict, Rx'd - 9:05

Then finished other 70 pull ups/dips kip..and I forgot to write down my time..I'm thinking it was around 7 something..not sure tho

Finished with some Ammo Can Style lifting..except using no legs..straight shoulders..

#40 dumbbell
20 Reps
Rest 1 min
20 Reps
Rest 1 min
15 Reps
Rest 1 min
15 Reps
Rest 1 min
10 Reps
30 Sec Rest
10 Reps
30 Sec Rest
10 Reps
30 Sec Rest

*Prepping for AC lift on CFT, still haven't perfected my score on that..workin on it tho..doing the AC lift's after all the other shoulder work with pull ups and dips worked out well..shoulders dead!

Just keep moving

ACTUAL WORKOUT ON: 20110401 FRIDAY

For Time:
Run 1 mile, 6:15 pace, last .1 at 6:00
100 lying ab sit ups, unbroken
Run 1 mile, 6:15 pace, ended at 5:45

Rx'd - 16:58

Good WOD, tough runs

Unfrkindecided..gah!

ACTUAL WORKOUT ON: 20110331 THURSDAY

5 Rounds for Time of:
7 Push Ups
7 Pull Ups
7 Burpees
7 Ring Dips, subbed 21 bench dips

Rx'd - 10:04

Then..

3 sets of 5 reps, weighted pull ups using, #25, 20, 20
3 sets of 5 reps, pull ups
Sets were alternating ofcourse..

Good WOD..def a smoke check

Abbate - Hero WOD

For you bro..

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps, subbed #115
Run 800 meters
155 pound Clean and jerk, 21 reps, subbed #115
Run 1 Mile

Rx'd - 31:10

Then 25 4ct. flutter kix
Stretched for 10 minutes

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

R.I.P. Abbate
Semper Fidelis

*Pushed through a new mental barrier tonight..last mile sucked but towards the end was smiling..It's not about you..its about them. Ooh rah!

PT, Zero Six

Warmed Up and then..

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups, did 8 strict HSPU, then subbed 42 additional

Rx'd - 18:24

*A bit slower than I had liked..shoulders were dead..HSPU's really killed my time :/..gotta get better at them

Indy OST

Moto run and PT with Indy OST..

We got there an hour early and did..

5 Rounds for time of:
5 Pull Ups
10 Push Ups
10 Push Press, AC Style, dumbbell #40

Rx'd

Then Warmed up for the run with some stretching and push ups and what not
4-5 mile run at decent pace for being in formation through hills

Good to go!

Cindy and a few 800

ACTUAL WORKOUT ON: 20110324 THURSDAY, PT 1700 @ REC

Warm Up then..

For time:
Run 800 M
5 Rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Goblet Squat kb #63/36..used #30
800 M Run
5 Rounds of Cindy, same as earlier
Run 800 M

Rx'd - 18:38..nice lil gut check!

High Speed Low Drag..

ACTUAL WORKOUT ON: 20110322 TUESDAY

Warmed Up:
2 rounds of:
20 back ext mach, #90
10 lying ab sit ups
then jumped 2 rounds of 100 jump rope

10 Rounds for time of:
3- Lateral Burpees over loaded barbell
7- Chest to deck push ups

Rx'd - 6:30

Great WOD..shoulders were dead!

Cool Down

3 sets of 100 jump ropes..gonna work on some double unders one of these days

Rogue..30 MIN AMRAP..that's just nasty!

ACTUAL WORKOUT ON: 20110321 MONDAY, ZERO SIX!

Warmed Up and then...

30 Min AMRAP:
9 Swings, used #35 kb
15 Dumbbell push press 35/20, due to lack of db's used #30
21 Air squats
Run 200m

Rx'd - 11 rounds + 9 swings + 15 push press..not sure if I got any squats done or not before time ran out..finished out the last round to make it a even 12 rounds completed.
Def a tough WOD..a big shout out and thx to Roguecolumbus.com of who we got the workout from..All the candidates/applicants did great on this crazy WOD..def a moto way to start off the week!

BENCHMARK WOD...

ACTUAL WORKOUT ON: 20110319 FRIDAY

Warmed up..then..

Benchmark WOD..

5 Rounds for time of:
10 Powerclean, #135
15 Push Ups
10 Pull Ups

Rx'd - 10:58

*Last Aug. I did this WOD and it was 11:09..time before that was 14 something and first time ever doing this WOD and Crossfit time was 21 something..def some improvement!

PT 1700..outside!!

Went to Deming Park with some guys from SFS..

5 Rounds for time:
Run up hill and back
20 Push Ups
30 lying ab sit ups

Rx'd - 11:13

Cool down lap just over 5 mins..def not cooldown pace..a tad faster..
Then stretched and did 2x30 squats

*Great made up WOD..beautiful weather at just over 70 degrees..ohh yeah!

Moto PT at 0600

ACTUAL WORKOUT ON: 20110314 MONDAY

For time:

Run 400 M
2x Rope Climb Ascent, subbed 10 towel pull ups
6x Rounds of Cindy
Run 400 M
4x Rope Climb Ascent, subbed 20 towel pull ups
4x Rounds of Cindy
Run 400 M
6x Rope Climb Ascent, subbed 30 towel pull ups
2 Rounds of Cindy
Run 400 M

Cindy = 5 pull ups, 10 push ups, 15 squats

Rx'd - 21:40

Tough WOD..overall work totaled at...
1 mile run
60 Towel Pull UPs
60 Pull Ups
120 Push Ups
180 Squats
*420 reps and a mile run is what you get..that's some freakin work output right there
Gettin some!

Outside.."everywhere I went I was runnninggg"

ACTUAL WORKOUT ON: 20110312 SATURDAY

Run 1 mile
100 Sit Ups
100 Back Extensions, #90, on machine
Run 1 mile

Rx'd - 20:38

My time should of been better, guestimated on the 1 mile run..was in a hurry to get started on the WOD and didn't have time to map out exactly 1 mile run..good overall WOD though..got to run outside which is always a plus after being cooped up inside all winter!

Isolation :/

ACTUAL WORKOUT ON: 20110310 THURSDAY

The only thing that wasn't really sore on me was bi's and tri's so I broke down and did one of my friends workouts..body building style..first time I've done one of these in a long time..

All of the following were supersets..

21's - Bi's then tri's..first with bar, second set with 5's

DB Preacher Curls - 3x8 - 25, 30
Tri Extensions - 3x8 - 45, 50

Incline Curls - 3x8 - 30, 35
Tri Kickbacks - 3x8 - 20, 25

Row - 1,000 M, first 750 Sub 2 min, then last 250 at 1:33 pace

Cable Curls - 3x8 - 90, 100
Cable T Bar push downs, - 3x8 - 90, 100

Floor Wipers..yeahh

ACTUAL WORKOUT ON: 20110309 WEDNESDAY

Skill
Superset
Floor wiper- 3×12 (2 count) used #95
Weighted sit-up- 3×12, #25 weight

I really liked doing the Floor wiper's, first time doing them.

WOD
5 Rounds for time
7 Push-ups
7 Pull-ups
7 Burpees
7 Ring dips(subbed 21 reg dips)

Rx'd - 13:26

Great WOD..First time using ANIMAL RAGE..it worked pretty good..I felt pretty pumped. My chest and shoulders is what died on this WOD..those were def targeted..good stuff!

Not as sore afterwards..progress! w/ that kettlebell!

ACTUAL WORKOUT ON: 20110308 TUESDAY

Pumped to do some work after taking the weekend off to attend the Arnold..

20 Min AMRAP
Run 400 M
21 Kb Swings, #50, Scaled to 11
12 Toes to Bar

Rx'd - 5 or 6 rounds plus .15 run i think..:/

Good WOD..frkin dead!

PT..outside!

ACTUAL WORKOUT ON: 20110303

1.5 mile loop, run
Then fireman carries and buddy drags

Some good dogonn' functional fitness!

Shoulder's blowwn..

ACTUAL WORKOUT ON: 20110301 TUESDAY

8 Rounds
5 Pull Ups (Strict)
15 Push Ups
6 Push Press - #75, first set did 8

Rx'd - 14:06

Then..

5 Rounds
10 Toes to Bar
30 Sec Plank hold
5 4ct flutter kix

Rx'd

Curls
3x6 - #35 Straight
3x6 - #35 Hammer

Max effort pull ups 9

PT 0600..gettin some

Warm Up: 30 Jumping Jacks
20 Push Ups
20 Lying Ab Sit Ups

WOD: Compliments of Rogue Fitness
For Time:
Run 1k = .6 mile
50 #20,Wall Ball Shots, subbed to 35 wbs and had one ball at #15, 1 at #20
50 Lying Ab Sit Ups
50 #20, Wall Ball Shots, subbed to 35 wbs, same as up top
Run 1k = .6 mile

Rx'd - 10:44
Meg - 12:50

**Good WOD..swam afterwards..form is getting a little better slowly but surely..feeling come comfortable/confident in the pool

CFT

20110226 Saturday..State wide OSO get together..Combat Fitness Test boots n utes/full cammies..frkin moto

Movement to Contact - (Run 800m) - top score = 2:45, rx'd - 3:26..disgusting
Ammo Can Lift - max score = 91, rx'd - 85..8 better than OCS..still workin on it
Maneuver under fire - max - 2:14, rx'd - 2:16, missed that dang grenade throw!

Did better than at OCS in some aspects..can't remember all my times from OCS but its good..

Overall Score of: 276/300..ehh not bad..still workin to perfect it and maxx it out!

Dumbell Thruster's?

Warm Up: Ran 4 laps, 20 lying sit ups

21-15-9
Dumbbell Thrusters, #50, cut to #30
Kettle bell swings, 2 pood(#70), only had #35 :(

Rx'd - 6:27
Megan - 6:45
Koehler -6:51

each of them scaled there own version..good overall WOD tho..killer on the shoulders

Cool down - 4 laps

Weighted Pull ups
5 close - #20 2 sets
5 wide - #20 1 set, #15 1 set
5 Close - Negatives
5 Wide - Negatives

Curls - 3x8 - #30 Straight
3x8 - #30 Hammer
2x8 - #30 Side

Good PT Session..numbers of ppl showin up were low but we still did some work

Swim..or atleast attempt

ACTUAL WORKOUT ON: 20110222 TUESDAY

Swam at the rec..working on form and breathing and all that..it's a work in progress

Chest time..

ACTUAL WORKOUT ON: 20110221 MONDAY

100% balls to the wall, 5 Rounds for time:
21 Bench Press @ 135, cut to 11
15 Pull Ups, cut to 10
9 Clapping Push Ups, cut to 5
400 M Run

Rx'd - 27:07..that workout was a beast..would love to go back and do it again here in the next month or so

"Barbara" Scaled

ACTUAL WORKOUT ON: 20110218 FRIDAY

5 Rounds for time of:
20 Pull ups
30 Push Ups
40 Sit Ups

Had a minute rest in between after 2nd round..I'm pretty sure that's how it's supposed to be done...

Rx'd total time of 24:06 minus 3 rest minutes so 21:06 of actual work

Goin out for a run..outside..like frkin 60 degrees!

ACTUAL WORKOUT ON: 20110216 THURSDAY PT @ 1700 with the fellas

Did a 1.5 mile loop run around campus at a pretty quick pace, stopped half way and did:
30 Jumping jacks
50 push ups
30 laying ab sit ups
Finished the rest of the run and then did:
50 Jumping Jacks
30 laying ab sit ups
50 Push Ups

Rx'd - 27:09

Run me run me run me make it hurt now

ACTUAL WORKOUT ON: 20110215 WEDNESDAYS

Ran 3 miles in 20:01..ehh..on a treadmill..haven't ran straight miles for a while..not too bad

"The Ensign"

ACTUAL WORKOUT ON: 20110213 MONDAY, 0600

AMRAP in 3 minutes of:
3x power clean at 155, knocked it down to 135
6x Push Ups
9x Air Squats/ Rings Dips, subbed 15 dips

Perform air squats on rounds 1,3,5
Perform Ring Dips on rounds 2,4,6 - we only did 5 rounds
Basically its 6 rounds(5 in our case), resting 1 minute between the 3 min rounds

Round 1 - 3
Round 2 - 3
Round 3 - 4
Round 4 - Almost 3
Round 5 - 4 + 6 push ups + 6 squats

Great WOD, had 2-3 ppl sharing the powerclean bar

Push/Pull/Press

ACTUAL WORKOUT ON: 20110211 Friday

Warm Up: 750 M Row - just over 3 mins

Pyramid pull up, push up, #40 AC Lift
Ofcourse as always, switching the grip and width up on pull ups/push ups

5 pull ups, 10 push ups, 10 AC lift
4 pull ups, 10 push ups, 10 AC lift
3 pull ups, 10 push ups, 10 AC lift
2 pull ups, 10 push ups, 10 AC lift
1 pull ups, 10 push ups, 10 AC lift
2 pull ups(Negatives), 10 push ups, 10 AC lift
3 pull ups(Negatives), 10 push ups, 10 AC lift
4 pull ups(Negatives), 10 push ups, 10 AC lift
5 pull ups(Negatives), 10 push ups, 10 AC lift

Rx'd - 14:50

5 weighted pull ups, with #20 weight..

Had to leave for work

"Ledesma"

"Ledesma"

Warm Up: slow row, not sure on the exact Meters..the digital display was jacked up..went the whole time while I listened to my warm up song..amazing by Kanye West..Get some!

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups, did normal HSPU
10 Toes through rings, subbed 15 laying ab sit ups
20 pound Medicine ball cleans, 15 reps, only had #15 ball

Rx'd - completed 9 rounds

Tough WOD..always gotta go your hardest on these WODS in remembrance of those heroes which I am very thankful for..busted a couple blood vessels under the eyes during the hand stand push ups so those will probably be bruised tmrw but..good stuff!

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

R.I.P.

Blister Up

Warm Up: Nice 750 M Row..nice n slow..2:10 pace..jus gettin that blood flowin

100 Burpee Pull Ups for time:

Rx'd - 12:34, although the bar was only an inch above my finger tips..was supposed to be 1 foot..next time I'll do these outside at school but today I was stuck at the Y so..thats what I had to do..still a killer WOD

Then stretched for 3 or 4 mins..
Trying to work on strengthening my lower back so I did a quick set of...
10 Reps each, only stopping to switch the weights..
70,80,90,80,70..not alot of weight but its a place to start

Overall good WOD..hurt a bit but that's CrossFit..

*Time to beat..Crazy Athlete Austin Malleolo 8:38..insane!

Pull Up Challenge/PT/Swim

ACTUAL WORKOUT ON: 2011203

Pull Up Challenge @ 1700: Did 100 Pull Ups..Strict form ofcourse..alternating grips

PT @ 1830 for SFS

5 Rounds for time of:
Run 400 M
20 Push Ups
20 Lying Sit Ups
15 Kettle Bell Swings, #35

Rx'd - 16 minutes

Then Swam for a little bit..still working on form but made some improvement on the whole breathing thing..oorah!

"Hollbrook"

ACTUAL WORKOUT ON: 20110131 Monday

Scaled Hero WOD for PT at 0600 for SFS

"Holbrook"
8 Rounds for time:
115# Thruster, 8 reps
10 pull ups
100 M sprint
*Rest 1 Minute

Times
1 min
0.59
1:03
1:10
1:07
1:09
1:02
0.57

Hero WOD's..always tough..giving maximum effort through out..RIP Holbrook

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Body Building??..yuck

ACTUAL WORKOUT ON: 20110128 Friday

Decline Bench
115x10
135x10
165x10
185x5 - 2 sets

Incline DB Bench - #40, 1x10 - 3 sets

Close Grip Bench
1x10-95
1x8-115
2x8-125

Tricep Push Down
1x10-80
1x8-90 - 2 sets

Flat DB Bench
1x10-40
1x8-45
1x8-50

Overhead Tri Ext - 1x8-60
1x8-70 - 2 sets

After doin CrossFit..these type of workouts are just kind of boring..

PT..frkin motivated sprints!

Sprinted 1 mile..sprints on the straight a ways..jog on the turns..at the rec center..
Rx'd - 5:41

Then lunges...then abs...

Then Semper Fi meeting..

Then..did some pull ups..arms still sore..

Done.

Pretty stoked about my Jack3d coming in tmrw..gonna start taking my creatine tmrw as well..and eating more..gotta get that weight up!

Reppin it

ACTUAL WORKOUT ON: 20110125 TUESDAY

Warm Up - 2 Rounds:
375 M Row
1 Samson stretch

Three rounds for time of:
12 Muscle-ups (3:1)
75 Squats (Cut down to 50)

As Scaled RX'd - 16:45

*Tweaked my back a little, not sure how I did it but..def taking a rest day on Wednesday

Them Frkin 800's..frkin suck..say somethin!

Zero 6..PT at the rec with fellow candidates

3 Rounds for time of:
Run 800 M
25 Push Ups
25 Lying Sit Ups
15 Pull Ups

Rx'd - 19:53

Then swam for 10 or 15 mikes..still workin on swim form..its gonna be a minute till I get this down.

*Got Aikido..and 2 more bball games today..should be a good time!

"L"

Warm Up:
2 Rounds:
375 M Row
20 Push Ups

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Rx'd - 11:13?..didnt start the watch for atleast 2 mins :/
On the one legged squats..I would do the number of reps doing normal squats..and then split that number in half and work on one legged squats

Afterwards..500 M Row - 1:54

400's

ACTUAL WORKOUT ON: 20110120 THURSDAY

Five rounds for time of:
Run 400 meters
20 Burpees, did 15 burpees
15 Two-hand dumbbell Bent over row, 50 pounds each, used 30lbs

Rx'd - 16:28

Good WOD..burpees are killa

800's..

ACTUAL WORKOUT ON: 20110118 TUESDAY..PT AT REC CENTER

3 Sets of incline bench..then...

3 Rounds for time of:
Run 800 Meters
15 KB swing, #35
Pull ups to failure..(strict)

1st round..got like 10 pull ups..2nd round..split up..8 and 7 I believe..last round..7 and 7 I think..would of been better if I would of had a set number

Rx'd..not sure on the time..way too long..I know that much

Pull/Push/Pull..you know

ACTUAL WORKOUT ON: 20110116 SUNDAY

5 Rounds
5 Pull Ups (Strict)
10 Push Ups
4 Hand Stand Push Ups
-All exercises alternating grips..besides HSPU

Then 5 more rounds
5 Pull Up Negative Alternating
10 Push Ups Alternating
12 AC Lifts #40 1st set then #45 BB

Rx'd - 23:10

ABS

ACTUAL WORKOUT ON: 20110113 Thursday

10 Rounds - Not timed but under 20 mins

15 Ab Movements (4-5 different exercises)
15 Push Ups (Alternating)

You must be crazay!

ACTUAL WORKOUT ON: 20110112 Wednesday

Three rounds for time of:
6 Muscle-ups (3:1) subbed pull ups, dips
30 Wallball shots, 20 pound ball (scaled down to 20 shots, only had #15 ball)
12 Handstand push-ups
135 pound Power clean, 15 reps

Rx'd - 27:20
-On third round of HSPU..did 2..shoulders shot..had to sub box push ups if i didnt wanna be there all day..so i did 2:1 box push ups to finish it off

- tough workout..def will do better next time

SWIM

20110111 TUESDAY

Swam for a half hour or so with some fellas..first time with goggles..workin on the whole breathing thing an stuff..its gonna take me a min but i'll get it

PULL

ACTUAL WORKOUT ON: 20110109 SUNDAY

Warm Up: 3 Rounds of
50 Jump Rope
10 KTE (Strapped)
10 Perfect (Push-Ups)
1 Samson Stretch each side

Weighted pull-ups 1-1-1-1-1-1-1 reps
Couldn't get that much weight to use so I did 3-3-3-3-3-3-3

The YMCA was closed so I had to do this WOD at work..I'd def be interested to see what I could do at the Y..

It's a bit hard to hold the dumbbell between your legs especially on a lower pull up bar..so I tried..

First 4 rounds..threw a #35 plate in my backpack..backpack is weak and wasnt holdin..
Next 3 rounds - used a #40 pound dumbbell

Did additional pull ups..

5 sets of

5 pullups..would do one strict pull up, come down and hang 5 secs

*Good WOD..disappointed that I couldn't use more weight on the pull ups..def gonna have to do this WOD at the Y sometime because I know I can atleast do double the weight of what I did tonight..

Hotel PT?

Actual workout on: 20110101

First workout of the year I guess..a lame one anyways..

I swam for a bit at the hotel and then did 100 push ups..legs still sore from last workout..