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..