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