Run 1 mile
10-20-30-40-50:
Push ups
Sit ups
Supermans
DUs
More PT test prep- cardio, muscle failure, and coordination rolled up into one!
Total time- 25:36
Warm up- We ran together at the track and ran a half mile to warm up. We added one more today and I ran through proper form on the squat and the lunge. We did the usual protocol of 10s of pull ups, push ups, squats, and lunges.
WOD- I felt like I had a little bit more in the mile. The head wind was pretty strong today, too. The mile went by in 6:19. After I got back to the start, I hit the WOD. I did straight sets through 20, but my shoulders were pretty fatigued and I split the push ups 20/10 in the third round. After that it was all down hill. The last two sets went 15/5 reps at a time on push ups and sit ups usually went to about 20/10/ 5 each remaining round. After round three, supermans were almost unbearable. I had to split them into 10s...grueling 10s. The DUs really improved. I went straight sets through the third round. Round 4 was split 35/5, and round 5 was split 42/5/3. Your lungs burn something fierce after doing DUs! This was a very challenging WOD.
Tomorrow brings more PT test prep and tons of fun!
3-2-1...GO!
Monday, March 22, 2010
Sunday, March 21, 2010
3/22/10; Barbell triplet
3 rounds for time:
135# DL x 7
135# Clean x 7
135# Push press x 7
Total time- 3:20
Warm up- We jogged a half mile today, rather than the usual 400m. We maintained the 10s of lunge, squat, pull ups, and push ups, though. Everybody in the group went through a demonstration on the points of performance for each of the lifts. Just about everyone went with the power clean and not the squat clean.
WOD- Head to head competition. It brings out the best in everyone. I went up against Drew today, who is an Ox. He's a really powerful guy and burned through this WOD just about as fast as I did. I went straight through on the first set. Had to readjust the clamps at the start of the second, then went unbroken on DLs. My second round went 4/3 on cleans, and unbroken on push presses. The last round went unbroken on DLs, 4/3 on the cleans, and 4/3 on the push press. I had to readjust the clamps every time I went for a break on the broken exercises...but I welcomed the rest. When I got done, my lungs were burning and I was SMOKED. Tough stuff.
3-2-1...GO!
135# DL x 7
135# Clean x 7
135# Push press x 7
Total time- 3:20
Warm up- We jogged a half mile today, rather than the usual 400m. We maintained the 10s of lunge, squat, pull ups, and push ups, though. Everybody in the group went through a demonstration on the points of performance for each of the lifts. Just about everyone went with the power clean and not the squat clean.
WOD- Head to head competition. It brings out the best in everyone. I went up against Drew today, who is an Ox. He's a really powerful guy and burned through this WOD just about as fast as I did. I went straight through on the first set. Had to readjust the clamps at the start of the second, then went unbroken on DLs. My second round went 4/3 on cleans, and unbroken on push presses. The last round went unbroken on DLs, 4/3 on the cleans, and 4/3 on the push press. I had to readjust the clamps every time I went for a break on the broken exercises...but I welcomed the rest. When I got done, my lungs were burning and I was SMOKED. Tough stuff.
3-2-1...GO!
3/21/10; Team WOD
30 mins AMRAP-
400m run
5 pull ups
10 push ups
15 GHD sit ups
Total rounds with Doug/Amanda/Mike- 11 and the start of the run. In keeping with the team spirit, Doug continued mission and finished his round with just as much intensity as his first.
Warm up- We did the obligatory warm up and we played around with my daughter and our dog, Sadie.
WOD- Everybody did great. Kudos to Doug for doing all pull ups unassisted. Great accomplishment! This was more of a "hey, let's have an excuse to get together and hang out" WOD. However, everybody pushed really hard and got something out of the work out. On average, we cranked out a round every 2:30. Which, is pretty DANG good!
Afterward, I did some DUs and made it to 30...unbroken. It's the first time I've ever gone that high...it wasn't my usual DUs that have the 1-2-DU cadence, either. I was stoked. When I got done, I thought that my heart was going to fly out of my chest. Next stop is 50...then 100...then muscleup perfection.
Great WOD today and the family and I certainly enjoyed the company.
3-2-1...GO!
400m run
5 pull ups
10 push ups
15 GHD sit ups
Total rounds with Doug/Amanda/Mike- 11 and the start of the run. In keeping with the team spirit, Doug continued mission and finished his round with just as much intensity as his first.
Warm up- We did the obligatory warm up and we played around with my daughter and our dog, Sadie.
WOD- Everybody did great. Kudos to Doug for doing all pull ups unassisted. Great accomplishment! This was more of a "hey, let's have an excuse to get together and hang out" WOD. However, everybody pushed really hard and got something out of the work out. On average, we cranked out a round every 2:30. Which, is pretty DANG good!
Afterward, I did some DUs and made it to 30...unbroken. It's the first time I've ever gone that high...it wasn't my usual DUs that have the 1-2-DU cadence, either. I was stoked. When I got done, I thought that my heart was going to fly out of my chest. Next stop is 50...then 100...then muscleup perfection.
Great WOD today and the family and I certainly enjoyed the company.
3-2-1...GO!
Thursday, March 18, 2010
3/19/10; Run 7k
Run 7k for time.
Total time- 35:41
Mt. Bonnell Route. Up the stairs and back to the unit. Compare to your last times
Warm up- No real warm up for this one. Just some ballistic stretching prior to the run and then a warm up 1/2 mile before I set into a pace.
WOD- Can't really be descriptive on this. Running is running. I will mention that I felt a lot stronger on the hills and stairs today. I think that the 38 second improvement in time shows that there certainly is some benefit to doing nothing but CF over the last two months.
Rest over the weekend...I may do a little METCON WOD tomorrow. I still feel really strong, but my legs are a little tight. I'm thinking DUs/DL/Push ups. 15 reps each, 10 rounds. I'll post if I decide to do it, but I'm not going to commit!
3-2-1...GO!
Total time- 35:41
Mt. Bonnell Route. Up the stairs and back to the unit. Compare to your last times
Warm up- No real warm up for this one. Just some ballistic stretching prior to the run and then a warm up 1/2 mile before I set into a pace.
WOD- Can't really be descriptive on this. Running is running. I will mention that I felt a lot stronger on the hills and stairs today. I think that the 38 second improvement in time shows that there certainly is some benefit to doing nothing but CF over the last two months.
Rest over the weekend...I may do a little METCON WOD tomorrow. I still feel really strong, but my legs are a little tight. I'm thinking DUs/DL/Push ups. 15 reps each, 10 rounds. I'll post if I decide to do it, but I'm not going to commit!
3-2-1...GO!
Wednesday, March 17, 2010
3/18/10; 6 x 15s and Mr. Pukie
6 rounds for time:
15 reps each-
Push ups
KB Swings (55#)
Sit ups
KB Front SQT (55# plate)
Box jumps (24")
Total time: 21:16
I've been asked to post these ahead of time...I guess to help people get mentally right. So, here it is. More PT test prep. All full time staff must have a PT test completed by 9 APR.
Warm up- Usual protocol of 400m run, 10s of squats, push ups, pull ups, and some ballistic stretches to loosen up the joints a little bit. Exceptionally tight today from all the OH lunges yesterday. I woke up this morning and felt like I’d done a grappling tournament the day before.
WOD- I went head to head with a buddy that’s been making some great progress. The nice thing about going head to head with someone is that it drives the competitive spirit. I burned through the first round in about two minutes flat. The KB swings directly after the push ups really burn the shoulders. Another terrible combination is the squats followed by box jumps…just sick. I was completing round three right at about 10 minutes. The last round seemed to take forever. I managed to go unbroken on all my push ups and sit ups, however the KB swings, Squats, and Box jumps were a different story. I just had to break those up. Usually I was doing a 8/7 split or a 5/5/5 split on the reps.
We had a new kid join us for the fun today. I’m happy to say that Mr. Pukie made an appearance. About two and a half rounds into it, he looked at me, excused himself and became very intimate with a nearby light pole. The cheeseburger, fries and soda were a bad choice and evident in his pool of spew. He promptly returned and almost finished out four rounds. I decided to cut him off at 20 minutes and told him to drink lots of water, Gatorade, eat some food (fruit and a protein) right away and get rested. He did great and had lots of heart.
Great week this week. I got news from Drew today that after five weeks of CFing with us at the unit, he’s lost ten pounds. Great work, buddy. I’m interested to see the results of our CF experiment on the PT test in 3 weeks!
3-2-1…GO!
15 reps each-
Push ups
KB Swings (55#)
Sit ups
KB Front SQT (55# plate)
Box jumps (24")
Total time: 21:16
I've been asked to post these ahead of time...I guess to help people get mentally right. So, here it is. More PT test prep. All full time staff must have a PT test completed by 9 APR.
Warm up- Usual protocol of 400m run, 10s of squats, push ups, pull ups, and some ballistic stretches to loosen up the joints a little bit. Exceptionally tight today from all the OH lunges yesterday. I woke up this morning and felt like I’d done a grappling tournament the day before.
WOD- I went head to head with a buddy that’s been making some great progress. The nice thing about going head to head with someone is that it drives the competitive spirit. I burned through the first round in about two minutes flat. The KB swings directly after the push ups really burn the shoulders. Another terrible combination is the squats followed by box jumps…just sick. I was completing round three right at about 10 minutes. The last round seemed to take forever. I managed to go unbroken on all my push ups and sit ups, however the KB swings, Squats, and Box jumps were a different story. I just had to break those up. Usually I was doing a 8/7 split or a 5/5/5 split on the reps.
We had a new kid join us for the fun today. I’m happy to say that Mr. Pukie made an appearance. About two and a half rounds into it, he looked at me, excused himself and became very intimate with a nearby light pole. The cheeseburger, fries and soda were a bad choice and evident in his pool of spew. He promptly returned and almost finished out four rounds. I decided to cut him off at 20 minutes and told him to drink lots of water, Gatorade, eat some food (fruit and a protein) right away and get rested. He did great and had lots of heart.
Great week this week. I got news from Drew today that after five weeks of CFing with us at the unit, he’s lost ten pounds. Great work, buddy. I’m interested to see the results of our CF experiment on the PT test in 3 weeks!
3-2-1…GO!
3/17/10; St. Patrick's Day WOD
In honor of my Irish heritage, a most sucky WOD-
6 rounds for time:
400m run
45# OH Lunge for 25m
Carry 45# plate back to start
12 Burpees
Total time- 26:39
Warm up- Standard 400m run, 10s of pull ups, push ups, lunges, and squats. I was still pretty tight from yesterday’s WOD. My back and hamstrings were dead from yesterday’s DL/DU WOD. I still feel really tight and I spent the better part of 10 minutes stretching after today’s Workout.
The WOD- I ordinarily blast out of the gates and burn through on the runs. I tried a different method today, with a goal of sub-25 mind. I ran all my 400s in the 1:50 range…well, I tried to. I think on the last two, I was right at 2:00. The OH lunges are an awesome core strengthening and leg and glute workout. I made it straight walks on only three rounds…ironically it was 1,2, and 5. The burpees were straight sets on rounds 1 &2, after that it was broke up into either 6/6 or 4/4/4. I just didn’t have the wind in me to keep it going. I was starting round 4 at about 12:30 and during the run, I realized my legs were just completely juiced. Somewhere on the last two rounds, I think that I left my quads and glutes on the grass where I was doing the lunges. I did, however, refuse to sit or lay on the floor after completion of the WOD… thank you, Miko Salo.
I found out today that one of the guys that’s been CFing with me for the last month (he got addicted in CA) has lost 10 lbs in the last month. Great work, Doug! Kudos to Drew for dropping some weight, as well (I believe it’s 8 lbs) and sticking with it today. All these guys that workout with me have nothing but heart and determination.
3-2-1…GO!
6 rounds for time:
400m run
45# OH Lunge for 25m
Carry 45# plate back to start
12 Burpees
Total time- 26:39
Warm up- Standard 400m run, 10s of pull ups, push ups, lunges, and squats. I was still pretty tight from yesterday’s WOD. My back and hamstrings were dead from yesterday’s DL/DU WOD. I still feel really tight and I spent the better part of 10 minutes stretching after today’s Workout.
The WOD- I ordinarily blast out of the gates and burn through on the runs. I tried a different method today, with a goal of sub-25 mind. I ran all my 400s in the 1:50 range…well, I tried to. I think on the last two, I was right at 2:00. The OH lunges are an awesome core strengthening and leg and glute workout. I made it straight walks on only three rounds…ironically it was 1,2, and 5. The burpees were straight sets on rounds 1 &2, after that it was broke up into either 6/6 or 4/4/4. I just didn’t have the wind in me to keep it going. I was starting round 4 at about 12:30 and during the run, I realized my legs were just completely juiced. Somewhere on the last two rounds, I think that I left my quads and glutes on the grass where I was doing the lunges. I did, however, refuse to sit or lay on the floor after completion of the WOD… thank you, Miko Salo.
I found out today that one of the guys that’s been CFing with me for the last month (he got addicted in CA) has lost 10 lbs in the last month. Great work, Doug! Kudos to Drew for dropping some weight, as well (I believe it’s 8 lbs) and sticking with it today. All these guys that workout with me have nothing but heart and determination.
3-2-1…GO!
Tuesday, March 16, 2010
3/16/10; DL/DU WOD
Three rounds for time:
275# DL x 10
DUs x 50
Total time- 9:41
Warm up- I did the obligatory DU warm up (5 x 20 DUs) and then did a set of 10 DLs at 135# in between each round. Broomstick shoulder stretches, pull ups, lunges and some lower back stretches rounded everything out.
WOD- If you're going to scale, the WOD is actually 75% of my last 1RM. The WOD was pretty difficult. Hammering out 10 reps was pretty tough and then transitioning to the coordination required to do a DU added an extra factor of suck. I was fairly consistent until last round...meaning that my DUs sucked. Getting into that rhythm was a pain and when I did it usually only lasted about 10-15 in a row before I got all white-guy-in-the-corner-of-the-dance-floor. The last round something magical happened - I did 33 in a row, then I finished off with the last 17. DLs were suck...no way around it. I did my 10 straight on the first set, broke up into 5-3-2 (regripping each break) on the second round, and then finished with 4-4-2 on the last set. Very demanding on the grip and lower back.
I've got a PT test coming up, so I'm going to run a 5k this evening. Nothing crazy...just about 80% of my best recent time. So, I'll keep it at 8:00/mile the whole time. CF proposes that if you're doing additional training (sport specific or CFE) that you break up the WOD/ secondary work at least three hours apart. I suspect that this has a lot to do with glycogen/ glucose replenishment and insulin spikes during post workout meals/ shakes.
In other news, the CF Level 1 cert in Dallas is paid for. I'm hoping that it's everything that everyone says it is. I dropped a substantial amount of money to do it. Even with a 20% military discount, it's a large chunk of change. Who knows...maybe Crossfit Conner at Steiner Ranch will become a reality after retirement from the Army?
3-2-1...GO!
275# DL x 10
DUs x 50
Total time- 9:41
Warm up- I did the obligatory DU warm up (5 x 20 DUs) and then did a set of 10 DLs at 135# in between each round. Broomstick shoulder stretches, pull ups, lunges and some lower back stretches rounded everything out.
WOD- If you're going to scale, the WOD is actually 75% of my last 1RM. The WOD was pretty difficult. Hammering out 10 reps was pretty tough and then transitioning to the coordination required to do a DU added an extra factor of suck. I was fairly consistent until last round...meaning that my DUs sucked. Getting into that rhythm was a pain and when I did it usually only lasted about 10-15 in a row before I got all white-guy-in-the-corner-of-the-dance-floor. The last round something magical happened - I did 33 in a row, then I finished off with the last 17. DLs were suck...no way around it. I did my 10 straight on the first set, broke up into 5-3-2 (regripping each break) on the second round, and then finished with 4-4-2 on the last set. Very demanding on the grip and lower back.
I've got a PT test coming up, so I'm going to run a 5k this evening. Nothing crazy...just about 80% of my best recent time. So, I'll keep it at 8:00/mile the whole time. CF proposes that if you're doing additional training (sport specific or CFE) that you break up the WOD/ secondary work at least three hours apart. I suspect that this has a lot to do with glycogen/ glucose replenishment and insulin spikes during post workout meals/ shakes.
In other news, the CF Level 1 cert in Dallas is paid for. I'm hoping that it's everything that everyone says it is. I dropped a substantial amount of money to do it. Even with a 20% military discount, it's a large chunk of change. Who knows...maybe Crossfit Conner at Steiner Ranch will become a reality after retirement from the Army?
3-2-1...GO!
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