Ok, no ice crean yet... WTF!?!?!

USMC PFT:
19:55 3 mile run, 17 deadhangs, 100 crunches

1st run of the new course, may be a little short...

If I eat one more peice of fruit I'm going to punch someone in the face

ok, ok, so this is a day late and there has been no work out yet today....
Yesterday Wednesday the 26th:
0600-0800 Submission Grappling practice with the Marines. Highly motivated.
Immediately after did an ME WOD from Monday 060724
Thruster 3-2-2-2-1-1-1-1-1 reps:
45x3,55x3,65x2,75x2,85x2,95,100,105,110,115
Hurtlocker after 2 hours of grappling....


...did I mention I want some ice cream?

Chocolate Chip Cookie Ice Cream Sandwiches.. mmmmmmm

0600-0730 MCMAP Instructor Sustainment:
Striking, Unarmed Manipulations, Counters to Chokes & Hold w/Bull in the Ring

WOD from Thursday 060720
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
0745: Used 65# & Treadmill...20:54

1045: 100 jumping dips, 100 full body rows

I want some Ben & Freakin' Jerry's!!!

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.

...nice one.
23:50, BW=170#, I used 135#.
Followed by some heavy bag & burpee love.

Co B PT

Another Friday Morning Marine Corps PT!
We ran a 5k on a 'sprint program' as such:
First mile, sprint a lap/jog a lap. Second Mile, Sprint half/jog half. Third mile, Sprint the turns/jog the straight-aways. 1 cool down lap...
Around 25 minutes... should have timed it!

Active Rest Day

Apparently 0600 Submission Grappling, 0700-0730 Marine Corps Martial Arts, and a 30 min steady state row (50088m) is not actually active rest....
**pshhh**

Today we start anew...

Today is another day, but why just 'another day'? Re-energize.
Sharpen the saw, as Covey says.
Inspire greatness, it won't inspire itself.

0600 EST
Started 'another day' with about 45 minutes of Marine Corps Martial Arts.
WOD from Friday 060714
For time: Run 800 meters 100 Sit-ups 100 Back extensions Run 800 meters
Post time: 14:43

Then some skills work, WORD UP.
5x5 OlyBar snatches
5x5 95# OHS
5x 135#push presses, 2x5 @ 115#, 2x5 @ 95#
5x5 KTEs

Monday 060717

5x5:
Dead Hang Pull Ups
Hand Stand Push Ups
Bar Dips
Bar Push Ups

Saved Rounds on Leadership:

"General A.M. Gray, the 29th Commandant of the Marine Corps, once stated that even if there are only two Marines together, one is always senior. What this means is that sooner or later all Marines find themselves in leadership positions. Because of this, Marine Corps leadership transcends rank and billet. Each of us must be prepared to step up and assume the mantle of leadership, and each of us must set the example for others.
The most important responsibiltiy in our Corps is to lead Marines. Marine Corps leadership is what has made Marines successful in war and peace for over two centuries. Many things make the Marine Corps unique from other military organizations. One of the most important of these is our leadership philosophy. All Marines are considered leaders and our philosophy of leadership is the same from private to Commandant."

-MA-1.04: Bayonet Techniques

Friday 060714

"Lynne"
Five rounds for max reps of:Body weight bench press/Pull-ups
Post reps for both exercises in all rounds.
Compare to 060521

BW=168#; 170#BP/Deadhang neutral grip pull-ups
8/11, 6/8, 6/8, 4/6, 5/7

Rowed 1500m in 8:46
Worked the heavy bag, combos, elbows, knees, then 5x1 minute engagement patterns far to close then back out close w/2 knunckle push-ups as 'rest'.

Later on same day...
Front Squats: 3,3,3,3,3,3,3
70,85,95,105,115,125,135
5x5, pull ups, dips, body rows & push ups on bars, then paralel bar swings.

Tuesday 060711

FROM: Thursday 060706

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060616

around 1100 EST:
CFWU of 3x12 : Pullups, Dips, Squats, BEs, Sit Ups
225, 275, 300, 315, 325 **off the ground, but failed to extend**, dropped to 255, 275, 295
5x5 of: 45# Bar high pulls, towel pull ups, 80# DB shrugs, KTEs

6pm to 7pm: BJJ intro class, float drill: armbars and guard sweep

Monday 060710

From...
Tuesday 060704
21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups
Post time to comments.
5 minutes of bike then CFWU of 25x Sit Ups, Back Extensions, Body Row, Push Ups, Dips, Squats
sub'd 70# for Clean & jumping pull-ups:
13:50
Rowed 1200m in 6:58

Friday 060707

"Home Remedy":
15 Back Extensions, 5 min bike for warm up
12 push ups, 500m row, 9 dips/pull-ups, 12 dips/pull-ups, 1000m row, 12 pull-ups/dips, 9 pull-ups/dips, 500m row, 12 push ups
18:18
5 min bike, 15 Back Extensions for cool down.

Still nursing a 'shmahsed-up' toe. Elbow and knee recovering at steady pace, but I'm wearing a hard soled boot on right foot, hobbling about feeling like Quasimodo.

Wednesday 060705

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

Post time to comments.

I'm usually several days behind, but a broken toe has been forcing me to contruct my own WOD until today.
Sub'ed 25#DB weighted Dips for BW bench press. Otherwise as Rx'ed
12:46

Monday 060703

DumbBell Push Press, 5,5,5,5,5: 25,35,40,45,50
10x25#DB Deadlift
10x50#DB Bench Press
10x35#DB Swings

Nursing a broken toe now as well as the aforementioned knee & elbow injuries.
Could I be any more stupid? I feel like these are amounting to a sort cosmic warning light to take it easy.
So why aren't I paying any attention...

Saturday 060701

Krav Maga Level 1 Testing, about 2 &1/2 hours of Krav Maga.
Passed with flying colors!
On to Level 2.

Friday 060630

Friday 01200-1300

Krav Practice: 1 hour Level One self defense practice

Friday Night

DB Bench Press 5,5,5,5,5

30,35,40,45,50

Wednesday 060628

from...

Monday 060626

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

10 full rounds +9 jumping pull ups, w/45#
Breif respite, then CrossPit'ed myself a little...
5 rounds of:
5 wallball shots w 5kg ball
5 push ups
5 2 punch heavy bag combos w/movement
Then...
10 straight punches w/each hand while holding a 3 kg ball in proper guard between other forearm and head
10 4 punch heavy bag combos w/movment
with 3# db in each hand: 25 hooks per side, 25 uppercuts per side

(late) Wednesday Night

BJJ 1&1/2 hours...
Takedowns, Takedowns, Takedown defenses, Takedown defenses.
Ouchie

Friday 060623

This beauty from

Friday 060623

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060322.

5x5 of: squats, BE, deadhang p/u, dips
75x3,95x3,105x2,115x2,125x2,135,140,145 failed to extend, not driving legs out deep enough... 125,130,135,140 concentrating on good solid form.

Comment #72 - Posted by john h at June 23, 2006 10:35 AM

Tuesday 060627

FROM...Saturday 060624

"Grace"[video]

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 060407.

I got on this around 1015 after CFWUx2, 8:17 w/70#

I went nuts w/heavy bag, movement & medicine ball until failure (not long enough though)

5x5 KTEs

Thursday 060622

KRAV MAGA TODAY WITH CROSSFIT!!!!!
I got to class today an 11am to find that it was a fitness day, which after about 35 minutes of exercise, concluded with a CrossFIt style workout:
2 rounds, seperated by 1 minutes of:
40 seconds each, with 20 seconds rest between exercises
burpees
1 arm DB swing 30#
mountain climbers
LOVING IT! Hopefully the fever catches on and the other students concurred.
CF is the way to train....

Tuesday 060620

ok, with the hurting knee & elbow; limited warmup: 5 minute bike then 2x15 of BEs, SitUps, 45# Front Squat, 15 sec L Holds
DEADLIFT workout from Friday 060616: 1,1,1,1,1,1,1,1 reps; post loads to comments.

I went nuts with singles:
205,215,225,235,245,255,265,275,285,295,300
It wasn't that I lost count. It was more of a Kid Rock's 'Bawitaba' followed by Erik B. & Rakim's 'Juice (know the ledge)' kinda moment which just called for more deadlifts...
10:01 2000m row after for cooldown and practice

Monday 060619

From:
Sunday 060618, but done today around 1040 EST
Front Squat 3-3-3-3-3-3-3 reps
Post loads to comments.

Having to take it easy due to the still hyperextended elbow joint (from 060618) and a deep tissue bruise to the top of right tibia (from 060611)… either that or don’t work out at all.
5 minutes stationary bike, 1x15 of: BE, situp, squat w/olybar, Samson stretch3x45,3x55,3x65,3x75,3x85,3x95,3x105

Saturday 060617

2 hours of Krav Maga, wonderful time. Intro to Sparring for the first time at KM. Only problem came from (1) improper breakfall followed up with (1) armbar to same arm, leading to .....(drumroll):
Hyperextended elbow. Hyperextended elbow occurs when the elbow is forced backward. It can happen in a fall or when a backhand tennis swing or similar movement goes wrong. The result is pain and swelling in the joint and in the soft tissue at the front of the elbow. A splint or sling may be needed to support the elbow until the pain stops. [http://www.parknicollet.com/healthadvisor/conditions/elbowpain_2.cfm]

From Wednesday 060614
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups
Post rounds completed to comments
1030-1115
2x10 of KTE, body rows, dips, BEs, situps, OHS w/10#DBs for warm up...
Used an OlyBar, otherwise as RX'd:
8 rounds + 12 Hang Squat Cleans
Practiced hook grip, first six sets unbroken

Thursday 060615

Still behind, about a week, but catching up... I am at least remembering to post, even if I had to sit here and make the last 3 posts all at once :-)
From Saturday 060610
Thrusters 3,3,2,2,2,1,1,1,1,1,1
Biked for 5 minutes, rowed 1000m in 5:47 then did a variation on the CFWU, 5x5: Pull ups, dips, sit ups, KTE, BE, Goblet Squat w/25# DB3-55, 3-70, 2-95, 2-105, 2-110, 1-115, 1-120, 1-125, 130 failed to fully extend press, 1-120, 1-125
Rowed 1000m in 6:08 for kicks and form practice.

Wednesday 060614

1 Hour of Krav Maga, covering all of level one.
I partnered with someone a little less than half my age, and his performance showed a complete lack of physical preparation. This seems to be a trend I see in the younger members (16-20) of the class. Why is it people 10 years my junior can't pull through a workout? I don't ever remember getting so gassed until I was like 26-27, and that decline into misuse and abuse of the body is what motivated me to do more and get here...
How does one not realize a deficiency , admit it, and challenge themself to improve?

Tuesday 060613

"Linda", aka the Three Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.
(you have to love stuff like that...)
5 minutes on max incline treadmill, 1000m row for warm-up, then:
BW 168, 135 BP, 85# Clean, 55#DBs DL
time= 25:16

Monday 060611

Meant to do the WOD ( Back Squats ME) but the rack was all tied up. Instead did the CFWU 2x then:
2x10 of:
45# OHS
95# push presses
135# Deadlfit
KTEs

word up
Later that night 1 hr Krav Maga Level One

Friday 060609

Company PT, similar to a WOD though, with a squad of 6 other Marines, as fast as the slowest Marine's pace...
30xFlutter Kicks
Run 800m
25x 8 count body builders
Run 800m
30x ROK Jumping Jacks
Run 800m
25x Dive Bombers
Run 800m
30xLunges
Run 800m
25x Marines Corps Push-ups
Run 800m

Thursday 060608

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions
Post time to comments.

27:49 as RX'd

Wednesday 060607

Tried to do the back squat ME day from Saturday 060603, however the stalwart, chatting non-exercising masses staked out the 1 squat rack and I was denied access.
So
CFWUx3
2x10 of:
45# Overhead Squats
95# Push Press
135# Deadlifts

Tuesday 060606

0600-0700 EST
Started the day right off with 1 hour of MCMAP MAI training with the Company MAIT.

From Friday 060602
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
Post time to comments.
Compare to 060427.

1245-1415 EST I wound up with this:
Due to my own neglect I lost my ipod nano on the way across the parking lot, didn't realize it until later that day when I went from work to the gym... boo hoo
After 3x CFWU...
I subbed 25# DB for KB, did walking lunges with 25# db's, did 25 KTE & 25 V-Ups, got 11 Burpees into it an ran out of steam at 27:19...
There's just so much a man can do when suffering from the effects of his own absent-minded stupidity.

Monday 060605

Hang Squat Cleans from Wednesday 060531
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments:
1330 EST
cfwu x3, 500m on Rowing Machine (bad idea)
95x2,105x2,115--back started stiffening up with some pain, so went down to just bar x5
stretched back and hamstrings for about 20 minutes...
1900-2000 EST
Krav Maga w/Wifey for first time!

Saturday 060603

1100-1200 BJJ Open Mat Rolling
1200-1300 Krav Maga Level 1

Friday 060602

6:30 EST
1 hour ultimate frisbee
12:30 EST
I did this beauty from Monday 060529
Three rounds for time of:

Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups

Post time to comments.

CFWUx2 w/OHS & goodmorning subs
I wound up doing 12 25#db thrusters & 14 tucked pull-ups, runs on the treadmill again...
19:56

Thursday 060601

From ;
Friday 060526
Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

...at around 1600 EST:

CFWUx2 (-squats)
14:15 w/runs on treadmill
then to the pool for 4 laps breaststroke, 4 laps sidestroke, 4 laps backstroke and 4 laps freestyle

Wednesday 060531

From Tuesday 060530
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
1130 EST
CFWUx3
5x135 Warm Ups:185,205,235,255,275-fail, 235x3
5x135 to grease the groove
5x5 KTE, 50 2kg Ball Pass Bicycles, 5x5 feet to hands 2kg ball passes
1400 EST
MCMAP PT: 2 & 1/2 hours of Tan Belt sustainment and proficiency

Tuesday 060530

Gracie BJJ class, guard work & rolling...

Sunday 060527

3x1minute of jump rope, mini CFWU:
jumping jacks
Back Extensions
Sit Ups

"Mini-Linda"
5 Rounds : 10,8,6,4,2 of...
35#DB Bench Press
50#DB Deadlift
24# DB Clean
9:02

5x15# Waiters walk each arm
5x15# waiters walk w/25# famer's walk
5x 50# farmers walk

5x5: Wheel roll-outs/Foot to Hand Ball Passes

Friday 060526

Overhead Squat 5,5,5,5,5
Post loads

I used DBs for this, going light so I can hit another WOD later...
Warm Up: 20 BE, 20 Box Jumps, 20 Sit Ups, Samson Stretches
15x5,25x5,30x5,35x5,40-failed: couldn't hold it at bottom of squat, 25x5
Then did 5#DBx25, and elastic band Sots Presses x25

Wednesday 060524

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

11:20
It's good to finally have rings.
I used 65# for SDLHPs, but they were unbroken sets. Cannot say the same about ring dips: 1st unbroken, 2&3 done 2x6, 4 done 3x4, last done 4,3,3,2. Followed by: 5x 1 handed snatch w/25# DB, 5x clean and press (w/2 25's), 5x goblet squat w/50# DB, 5x deadlift (w/2 50's), then 5x5 KTEs

Tuesday 060523

I fell of the main page, not getting to log in my 'Fran' before it fell from the front page at CFHQ....
anyway....
1 hour Krav Maga an hour and a half before hitting...
..."Fran"
3 rounds of 21,15,9
70 lb Thruster & Pull-Ups
8:33
followed by...
5x30 second rounds of heavy bag straight flurries

Sunday 060521

Ever feel like neglecting to blog is like bad parenting?
Or maybe I'm nutty...

Failed to record this week's adventures.
RECAP: Some workouts with my brothers, some Krav Maga, some jetskis.
SO FAR BEHIND OFFICIAL WOD!
Not even kidding.

Monday 060515

Do I even need to mention I'm still behind the WOD?
from
Thursday 060511

"Isabel"

For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

I had to adapt a little, no bar today...
CFWUx3
30xDB snatch w/each hand instead
10w/40#,10x/30#,10w/25# 6:25
150ft 50#db farmer's walk
150ft 25#db waiters walk each hand
10 minute treadmill walk, max incline

Sunday 060512

From Saturday 060513

For time:

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
had to vary this one a little:
CFWUx3 then...
1 arm DB snatch 30# & 15# weighted pull-up.
10&2,8&4,6&6,4&8,2&10
~10 minutes

Friday 120506

Days are quickly moving away again. I'm gonna start adding my BJJ & KM classes so I remember if I did anything more than sit on my ass in a day when I look back...
Catching up, three days behind now but I'm sure I'll slip back more soon.
From...
Wednesday 060510
Back Squat 5-3-3-3-1-1-1-1-1 reps
Post loads to comments.

Me today...
5xFront Squat, 5xOHS, 5x BS for warm up w/Oly Bar
115x5,145x3,165x3,185x3,195,205 but not quite below parallel, so dropped it to 165(my body weight)for 3
5x5 KTEs
Tried to do practice moving from candlestick to standing, managed 3 before no gas left...

Then about an hour later...
1 hour KM class

Tuesday 060509

Still catching up....

Sunday 060507

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

CFWUx3
135,185,215,235,245,255,265,275,285
Started higher than last time, finished lower...
should I be focusing more on form than weight?
KTE 10,8,6,4,2

Monday 060507

Still playing catch-up w/WOD, but closing in!
from Friday 060503

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

0945 EST

started where I knew I'd be able to handle the weight at the end & BJJ class 3 hrs later...
10,20,30,35,40
awesome workout! Probably could've gone higher earlier...

Sunday 060506

Didn't get down to CFDC like I'd planned, but I got my wife to do a CrossFit-style workout. 1st EVER! Had to improvise in the apartment building fitness room.
5 minute walk on max incline treadmill & CFWU,
3x10 straight through for time:
Broad Jump(4ft/2&1/2ft)
Candlestick
Push-Press(35#/5#)
After I did 10 40# deadlift, 2 laps 25# farmer walk, 2x20# waiters walk...

Friday Cinco de Mayo 2006

Catching up slowly but surely...
from:
Wednesday 060503
Ten rounds for time of:
10 Pull-ups
10 Ring Dips

kicked my butt, I love the rings but they kick my butt...
15:12
and I had to switch to jumping dips after 2&1/2 rnds,
had to switch to body row on rings after 3&1/2 rds of pull-ups.

ok, catching up to the WOD of the Day... still a few behind
from:
Tuesday 060502
Four rounds for time of:

20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Today:
2min jumprope & 3xCFWU
Mods: 6# Ball (all I got), 25# DB
17:44
...thisonesgonnahurt...
Followed tonight w/1 hour Krav Maga class... AWESOME! SIGN ME UP!

Wednesday 060503

Still catching up on WOD, here's one from:
Saturday 060429
Back Squat 3-3-3-3-3-3-3 reps

Warm Up w/Oly Bar 5x OHS, 5xFS, 5xBS
95,105,115,125,135,150,160
50x18inch Box Jump
50 Lateral Jumps over Oly Bar

Tuesday 060502

Trying to catch up WODs, this beauty from Monday 060501:

1 mile run with the dog & 3xCFWU for starters..
Subbed alot, almost to the point of my own personal program. Three rounds of Lil 'Ellie:
.25 mile treadmill run
15x25# DB swing
12x50# DB SDLHP
11:55 time
Followed by 25x20#DB PushPress
3 laps around gym w/25#Farmer's Walk
3 X around w/30XDB Waiters Walk (each hand)
1lap Farmer's Walk @50#, 1 @40#,1@30#,1@20#,4@10#

Monday 060501

WOD from CFHQ of Friday 060428
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Subbed 20# DBs, no bar...
Did 42 single unders, not coordinated enough for doubles, hardly coordinated enough for singles...
Around 6&1/2 minutes, didn't bring a watch today...

Followed with 10x25#DB push press, 10x50#DB deadlift and 5 minute cool down walking on treadmill w/5#DB alternating farmers walk/waiters walk for 5 minutes.

Saturday 060429

Slacking on posting lately..

Saturday 060415

Time is flying, almost done down in VA.
Got my rings today, looking forward to torturous uses during the WOD in the future.
Now--to the in-laws'.

Tuesday 060404

Its been way too long.
TAD--no internet connectivity.
I am still working out, still following CrossFit, not always the exact WOD, but always the CF methodology.
Teaching a MCMAP Gray Belt class while in MIOC at Dam Neck, VA.
Trying to eat zonishly, vaguely, trying... if I'm not its Panera's fault--not my own!
Gotta stay strong.

Wednesday 060308

wowzah...
12min walk on 3.5 at max incline on treadmill
then Back Squat 2,2,2,2,2,2,2,2,2,2
2x(155#,165#,175#,185#,195#,200#,205#,210#,205#,200#);
then 10x135#, 10x60# power clean, 10x55# clean&jerk, 10x50# snatch;
then KTE: 10,8,6,4,2;
then 6 rds of 1 min speed 6 slow push ups...
then done.

Tuesday 060307

Overhead squat 1-1-1-1-1-1-1-1-1-1 reps

working my way back to the WOD on the day its posted...
which is pretty difficult once youre behind about a week...
10xolybar back sqaut
10xolybar front squat
75,85,95,105,115,115,120,120,125,130
5 minutes hitting speed bag, 20 sec hitting/10 sec running in place...

Monday 060306

Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps
Post rounds and fractions of rounds completed...

I'm back at it again...
as prescribed:
11 & deads, 4 cleanswow...

Thursday 060303

15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach
Post time to comments.

I Subbed, therefore I am:
95# & 12 inch box jump
7:58

Wednesday 060302

No 5k, Ran USMC PFT instead
20:50, 17 deadhang pull ups, 100 crunches...
cold as hell outside..

Monday 060227

CFWU x 3
Squats
10x45# FrontSquat
10x45# OHS
backsquats
2x135#, 2x155#, 2x185#, 2x205#
225 failed twice
2x185#
ouchie...

060226 Sunday

Clean and Jerk 1,1,1,1,1,1,1,1,1,1
wow, slowing down lately, not as easy to stay on top of the WOD where I am now, and I am still stateside! so no excuses...
CFWUx3, 2x75#, 2x95#, 2x125#, 2x135#, 140#-failed twice, 2x125#

060223

dark, raining, lovely Virginia Beach morning...very limited CFWU
Had 25#DB's, so I did 25 db thrusters & 25 PU's, but this was the first time I ran off treadmill, it was a new and refreshing WOD experience.
15:33

Wednesday 060222

USMC Formation run, calling cadence for about 1/2 mile of 5 miles, felt good..
Gimme that good ole' Marine Corps spirit!
Followed by lots of pushups and leg lifts.
OOOO--Freakin--RAH

Tuesday 060221

Ten rounds for time of:
Row 250 meters
Bench-press 95 pounds, 25 reps
Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower.

0555-0645 EST
CFWUx2
1st Dam Neck, VA WOD
26:10
w/60#BP & 55 singles

060220 Monday

Three rounds for time of:
Two-hand, dumbbell power snatch, 30-pounds each, 30 reps
30 Pull-ups
Run 800 meters

0900-1015 EST
CFWUx 3 w/front med ball squats, assisted pull-ups, and Burgener Warm Up
29:18 w/15#DBs & jumping pull-ups
followed w/15 minutes on the Treadmill, max incline, 3mph

Friday 060217

Mary:
As many rounds in twenty minutes as possible of:
5 pull-ups, 10 push ups, 15 squats

0600-0715
here goes...
CFWUx3 (w/5's in Pullups/Dips)
18 + pulls/pushes &2 squats
getting better...
finished with 12 minutes on stationary bike,
old habits die hard :-p

Thursday 060216

For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters
Post time to comments.
Compare to 010210.

CFWUx1, 16:25, did it backwards, runs first... hope I won't implode :-p
Either way it kicked my behind.

Wednesday 060215

CFWUx3
5k in 26:04

Tuesday 060214

LAST DAY WITH VMAQ-3!!!!!!!!!!!!!!!!
"DIANE"
21-15-9 reps of:225 pound Deadlift Handstand push-ups
Post time to comments.
Compare to 051128.

CFWU x 2
185#DL, used paralletes for 1st time, huge ROM difference,
not improvement, just difference...
14:553 rds 10 second L sit, 5 KTEs

Monday 060213

2nd to last day before I leave MCAS Cherry Point, but who's counting?
"Kelly"
Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 051013.

whoa.cfwu x 2, Kelly in 23:55,
what a butt kicker.
15# med ball, so used 15" step

Sunday 060212

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

modified CFWU/Burgener WU combo
8:32 w/normal dips & 95# cleans
Farmer walk/waiters walk:
150ft w/35/25
150ft w/30/20
150ft w/25/15
150ft w/20/12
150ft w/15/10

SATURDAY 060211

Back Squat 5-5-5-5-5

0900-1100 EST
Started converting a friend to CrossFit today...
I did take it easy on him though:
CFWUx395,115,125,135,145
KTEs 5x5

Friday 060210

REST

Thursday 060209

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

0515-0620 EST
10 rds + 7.

Wednesday 060208

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.

0600-0645
CFWUx2-dips/pull ups
10,20,30,35,45,50,2x55,2x60, used weight belt
100ft waiters' walk 25#db100ft farmers' walk 50#dbs

060207 Tuesday

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 051224.

0600-0715 EST

It's fitting that I've fallen behind in WODs, cause I feel like I'm falling behind in intensity as well.
Subbed bar dips, yes 1, not 2, 3, or 4, just 1.
8:00 after CFWU x3 (10)-Dips w/assisted pullups.
Finished w/5 min treadmill hill walk, 5 min on bike.

Friday 060203

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
0 Double unders
Post time to comments.
Compare to 050619.

0500-0615 EST
CFWU(10)x3
Subs: 18 inch box, 20# DB for swings, 12# ball for wallball.
I ran out of steam during burpees, after only 12, 31:46 when I called it quits...
shame, shame...I haven't stopped a WOD in weeks.

Thursday 060202

Deadlift 5-5-5-5-5 reps
Post loads to comments.

revisited this after returning from a trip...
CFWU (15)x1
135-155-175-195-205
KTEs 10-8-6-4-2
Ran for 10 min, start at 4.5, increasing treadmill speed .5 per minute, then 2&1/2 min walk cool down

Tuesday 060131

Official WOD w/subs
CFWUx2 sub HSPU for PUs, bench dips for dips
5 rds for time of:
15x 85# Hang Clean
30 push-ups
14:41
After I did 15 min stationary bike,
1/2 mile hard run outside in the rain in D.C.,
sprinted up hills x2.

Sunday 060129

Traveling to D.C., apt bldg basement gym WOD:
light WU, then
21,15,9 rep rds of:
24" box jumps
105# deadlifts
25# push presses

060124 Tuesday

Run 10 K
Post time to comments.
Compare to 050327

0505-0615 EST
today walked 5 min, CFWU x1, then 50:46 10k on treadmill followed by 5 min walk cool down.

Monday 060123

For time:
145 pound Thruster, 10 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run

0500-0606 EST
Found the 'pack' scale on brandxmartialsarts.com, giving it a try:
Thrusters: 115/75/45, P/U 20/30/40, Run .25/.37/.5
Smoked me like the cheap crack t-shirt I wore...
CFWU; 37:41 (last set of P/U assisted)

060122 Sunday

Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 051230

0900-1010 EST
3xlow rep/strict form CFWU (w/goblet squats)185x3, 200x2, 215x2, 235x2, 255, 270, 285, 300 (failed 3 times), 295 (failed), 225x3Started higher than last time, still failed to break 300...but not next time!

060119 Thursday

Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups

Post time to comments

0515-0610 EST
Started w/CFWU -pullups/dips + push ups followed by lots of shoulder stretching.
Ran on the treadmill, HSPUs were more like ultimate incline push-ups like this ]Working on getting nose to the floor without dropping like a hot sack of $#!T
Pull ups/HSPUs unbroken 1st round, all rds after were 6/5/4 until 5th, when my worthless hide couldn't do but 3-2 pull ups at a time.
26:15

060118 Wednesday

First real wod is a while, still have a bad cough and congestion, trying to sweat it out.

CFWU x3 @ 15

Three rounds of 21,15,9 for time of:

Cleans (95#)

Ring Dips (3to1 dips:63/45/21 on cybex w/60# assist)

14:58

Finished w a 15 minute walk up to full incline

060116 Tuesday

Coming off a chest cold, still not close to 100%, but I couldn't stay out of the gym, am I the only one like this?

CFWUx2

10 x pushpress, 10 x high pull, 10 x front squat, 5 x squat clean, 5 x snatch

All w/Oly Bay

Sick Days...

Feeling the flu symptoms again, took off from 060114-060117...

Now I have lots of workouts to choose from.

060113 Friday

Back Squats
1-1-1-1-1-1-1 reps
Post loads to comments
CFWUx2, 7xOlybar OHS, 7xOlybar front squat
45,95,115,135,155,175,185
Form over strength today, very deep squats, zen-like concentration and relaxation face practiced also.

060112 Thursday

Didn't need the rest,
mod. CFWU x 2
from 051031
5 rounds for time
Bench Press 21x95#
Run 400m

17:38, previous 26min

060111 Wednesday

21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Post time to comments.

060110 Tuesday

Hang power clean 3-2-2-2-1-1-1-1-1 reps

060109 Back in the Saddle

BITS Biznatch!
For time:
Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps

0500 EST
CFWUx2, 95/75/65 & Treadmill runs-17:48
"Found" the second pull during third set, que milagro!
It was like it started bouncing up into the racked position,
need to go for more weight in near future.
4 rds of 5 KTEs & 10 sec L hang,
good to find a use for the smith machine!

Saturday 060107

Still feeling like crap.
Plan to get back in the gym as soon as Monday, maybe tomorrow, but I want to go today.
We'll see.

060104 Sick Days

Resting through a winter cold for a bit.

I miss the gym.

I'll be eating right and sleeping well though.

This is NOT quiting, this is resting.

060103 Tuesday

Should be doing TABATA muscle ups & squats, but I'm taking a sick day.

I'll stay in and read CrossFit Journal #41.

www.crossfitphilly.blogspot.com has become www.crossfitphilly.com

060102 Monday

“We’re primed to think that talent is the key to success. But what counts even more is a fusion of passion and perseverance. In a world of instant gratification, grit may yield the biggest payoff of all.” – Peter Doskoch
The Winning Edge, by Peter Doskoch

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 051112.

0800-0905 EST
39:00 or thereabouts, off a wall clock as I forgot my watch.
168 body weight, 150# BP, 175# DL, 95# CLN.
Took a lot longer than last one, but raised all weights, felt good.

30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up
Post time to comments.

1130-1245 EST
I did 30-20-10-5 weak from a happy happy New Year's endeavor the night before...
14:25, violently ill to the point of bile rising, but no pukie visit.
Happy New Year's to everyone!