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!
20110329
20110328
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
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
20110327
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!
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!
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!
20110322
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
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!
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!
20110318
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!
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!
20110317
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!
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!
20110315
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!
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!
20110313
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!
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
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
20110309
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!
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!
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!
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
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
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