7/1/10; 10 to 1

10, 9, 8, 7....1 of
40# DB Hang C&J
Pull ups
55# KB Swing
Box jumps

Immediately followed by 10-1 of K2E

----------

Total time- 15:48

Brutal WOD. Tough stuff. Not a lot of fun doing this one. I went unbroken on the first round and then not again until I hit 5 repetitions. Everything after that was unbroken. After I completed the WOD, Adam and I alternated off on the K2E 10-1. We were both pretty spent.

3-2-1...GO!

6/30/10; Run, OH SQT and SUs

5 rounds for time:
100m Run
10 Oly bar OH Squats
20 Abmat SU

----------

Total time- 9:45

I've been lazy the last few days of leave and my diet has left me lethargic. Today felt slow. After the WOD, I did a 3-3-3-3-3 of Front Squats with a 135-155# load.

Cleaning up the diet for the next few weeks and getting after it again.

3-2-1...GO!

6/29/10; "RJ" modification

I don't have a 15' rope, so I modified the original "RJ"

5 rounds for time:
800m
15' rope climb x 5
50 push ups

Change rope climb to 25 ring pull ups.

6/28/10; Grace

"Grace"
For time-
30 x 135# Clean and Jerk

Goal- Sub 3:oo

-----------

Total time- 4:28

Epic fail. I tried something new today, I started using the wrist wraps that were suggested as part of this WOD. I wrapped them too tight at around 15 repetitions, I had to undo the straps. I went bare after this and I experienced a higher level of discomfort than usual, so I reapplied my straps...more loosely this time. I would estimate that farting around with my straps and not being in a rhythm cost me about 30 seconds or more.

After completing the WOD, I attempted to hit a new Max on my C&J. I hit 215#. I attempted 220# and failed. Great workout today, though. Just a little disappointed with my performance. I'll hit this WOD again, then next time I have a single element "W" day.

3-2-1...GO!

6/25/10; Run 5k

Run 5k

All out efforts. You don't make improvements if you don't push yourself.

Gonna do this one in the VFFs. We'll see how that goes.

----------

Modification- Run 3.0 miles, swim 750 meters, Run 1/2 mile back to the house.

Total time- 42:25 (including taking off VFFs and dawning goggles at the pool, then getting dressed again.)

Great workout. On the front half of the 3 miler, I got to see the lunar eclipse. Pretty cool stuff. The run in the VFFs wasn't so bad. I feel a little tender in the soles of my feet, though. I'm gonna try and do more distance running in them. Found out that I have a PT test on August 19th, when I report for PA school. I'll start throwing in some PT associated fun.

3-2-1...GO!

6/24/10; Fran

Fran-
21-15-9 of
95# Thrusters
Pull ups

Goal- sub 5 minutes.

----------

Total time: 4:39

Warmed up with 3x Jump rope/ Squats/ Pull ups/ Push ups giant sets. Loosened up and did some rotations and stretches, then hit a few Oly bar thrusters. WOD went well. I went unbroken on the first round of thrusters, then broke up pull ups 11/10. 2nd round was 5/5/5 for thrusters and 5/3/3/2/2. 3rd round was 5/4 on Thrusters and 4/3/2 on pull ups. I taped my wrists this time because sometimes they bother me on the thrusters. Great WOD. Really happy that I finally busted 5:00. Next goal- sub 4:30.

3-2-1...GO!

6/23/10; Run, Swing, and Burpee

Three rounds for time:
400m
30x 55# KB swings
30x Burpees

I did this in January. Gunning to best my time by at least two minutes.

----------

Total time- 16:18 (beat my last time by two minutes)

Warmed up with some rotations, stretching, a 400 and a few pull ups, push ups and squats. I was pretty tender from yesterday's WOD. This WOD was pretty brutal. It looks relatively benign, but when I was finishing up with round 1 at around 4:50...I felt juiced. Had to dig deep on all the exercises. Went unbroken in the first round, then broke up burpees into 10/10/10 on the second round. Third round I broke up swings 15/15 then went into Burpees at 15/15. Gonna try this one again in 5 or 6 months. Looking to drop another two minutes.

3-2-1...GO!