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