Day 1 of 8 weeks to SealFit "Operator WODs"

Warm UP: light run for 15 minutes before stretching..did it a little too fast..started out at 7 min pace..ended around 7:30, before stretching
-5 rounds of: 5 pull ups, 10 push ups, 15 squats rx'd - 3:59

WOD: 100 m of overhead weighted lunges with #45 plate.(subbed to 50 m) Penalty for stopping is 15 pushups adding 5 each time you stop
-Rx'd - 2 minutes, 1 penalty of 15 push ups

Endurance: Supposed to ruck w/#35 for 45 minutes, subbed out..basketball game later tonight

*Good workout this morning, got to the gym a little later than I wanted but it's still good

3rd day or so taking my new PROGENEX postWO, so we'll see if this can help me recover stronger/faster!

PFT

ACTUAL WORKOUT ON: 20120121 SATURDAY

PFT UPDATE

Pull Ups - 17
Crunches 100 in 1:30
3 Mile Run - 20:38 :/

*Not too bad considering I haven't ran a lot of distance lately but that is soon to change as I'm starting up the 8 weeks to SealFit training since I just got the book in a couple days ago!

Coldddd

ACTUAL WORKOUT ON: 20120119 THURSDAY..PT BEFORE THE PFT..NICE N EASY

Ran 2 miles..7 minuteish pace

A lil chilly out..good to go!

Weight vest again..

ACTUAL WORKOUT ON: 20120118 WEDNESDAY

Body weight pull ups..

1 rep, rest 10 sec, 2 rep, rest 20 sec, and so on...

Rx'd - 8 rounds complete, on round 9 got 8 pull ups

#12 weighted vest - 5 rounds - 5 reps w/ 1:30 rest between

#24 weighted vest - 5 rounds - 3 reps w/ 1:30 rest between

BW Max to failure - 10 pull ups

*Still working on getting to my 20 pull ups for my PFT

Pull ups..weight vest

ACTUAL WORKOUT ON: 20120115 FRIDAY

Body weight pull ups...10,9,8,7..to 1..decreasing the rest time all the way down

4x5 - 12lb weight vest

4x3 - 24lb weight vest

Rest..10 body weight pull ups

Filthy 50

ACTUAL WORKOUT ON: 20120111 WEDNESDAY

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders, subbed 100 jump rops

Rx'd - 22:53

*Def a tough WOD, def can beat that time next time

Work them deads..

Tuesday Night

Warm Up - 4 rounds of: Run 400 M(nice slow 7:30 pace) 10 sit ups, 10 back ext #90

5 Rounds for time of:
10 Dead lift #135
20 push ups

Rx'd - 6:24

*legs just a tad sore from the other day but not bad at all..gonna roll out tonight a bit and see how tmrw's wod goes

Gettin back into it..

ACTUAL WORKOUT ON: MONDAY 20120109

Warm Up then..

4 Rounds for time of:
Run 400 M
15 wall ball shots, #15(only ball I have)
15 24" box jumps

Rx'd - 13:21

walked for a cool down and stretched

First post of the new year..

20120105 THURSDAY..JUST BACK FROM COLORADO

Warm Up:
3 ROUNDS
Run 400 M, slow pace of 7:30
20 Push Ups
20 Sit Ups

Scaled..

15 Min AMRAP
10 Pull Ups
#50, Dumbbell dead lift, 5 reps
#115 Push Press, 8 reps

Rx'd - 7 Rounds + 10 pull ups + 5 dead lift..finished out the last 8 reps of push press for a time of 15:36