Clock is ticking (from 30 Dec)

CFWU of 12
3 rounds for time of:
25 x 20#DB power clean
25 x 10#DB Press
25 x 30#DB SDHP
~7 minutes by the wall clock...

25x flutter kicks
25x leg lifts
25x sit ups

Navy Medicine finally comes through

ER vist tells me no break, have some motrin and ice it. Follow up PA tells me there's a fracture, here's a hard soled shoe thingie, have some mortin and ice it.

I get in to see an Orthopedic specialist, who upon further x-ray and an actual exam of the toe gives me this fine example of technology and ingenuity called an aircast.

Go Navy.

Actually did today's WOD from CFHQ

Shoulder Press 3,3,3,3,3

Walked 10 minutes (slowly & carefully)
Biked 10 minutes
w/ pairs of dumbbells
25, 35, 40, 45, 50

5x5 leg raises/sit-ups

finished by walking the dog around the block for his morning WOD

Tuesday after Chrsitmas

CFWU
5 rounds for time:

1/2 mile bike
12 reps each:
15#db thrusters
25#push press
10#db press

17:35


5x5 of v-ups/sit-ups

MMA on 60 Minutes

MMA video clip on CBS: 60 Minutes

Trying...

Five rounds, one minute break in between:
20 shameful lat pull downs (no pull up bar)
20 25#DB RDL
20 GHD sit-ups
20 strict 15#DB Presses
20 25#DB Bench Presses
slowest round was 4:43

Broken toe is precluding my motivation.
I want to work out, do oly-lifts, spar, jump...
I can't...

Monday's mess

Ran 1/2 mile, walked 1/4 mile with my dog Jelly Bean, for a warm up.
CFWU
3 rounds (21,15,9) for time:
35#db deadlifts
GHD sit ups
25#db benchpress
50#db/50 ft farmer's walk
5:33

After this I returned to military sickcall to discover that the dislocated toe of two weeks ago was actually the avulsion fracture of the second toe of two weeks ago. I love Naval Medicine. It sometimes leads me to beleive its being conducted by naval oranges, or navels. Not sure which, but not by medical professionals as modern America knows the term.

Jelly Bean

Another day wih the stationary bike.
6x through
0.3 mile medium pace bike,
12 15#DB Thrusters
12 Sit Ups

Forgetten watch leads me to believe ~12 minutes...
followed by three laps of the gym farmers walking the DB's,
finished w/50 iron chair sit ups with a jab/cross combo on the top.

A case of the MONDAYS?!?!?!

Fire alarm at 0515, what's a guy to do? Some CrossFit of course.
2xCFWU w/100# lat pull down subbed (arhhggggg, no pull up bar!!!!)
5 rounds for time (even though I forgot my watch):
10x 25#DB press
10x50#DB deadlift
1/3 mile stationary bike on medium setting.
~12 minutes

Dislocated toe #2 happened last week (Tuesday, after a month off from BJJ due to a sprained thumb). Probably dashed my hopes of becoming the UFC lightweight champ for good.
boo hiss

Monday

5 Minutes steep incline treadmill walking

5x5:
Jumping Jacks
Arm circles to the front & to the rear
Iron Chair
25# DB Bench Presses
Push ups
20#DB strict shoulder press
Dips
25# DB Pushpress
Iron Chair
Jumping Jacks

5 minutes stationary bicycle

Sunday

For time:
Run up four stories of stairs,
10 push ups,
Run down,
10 25#DB Swings
10 25# DB Pushpresses
4 25#DB Power Cleans
Run up four stories of stairs,
10 push ups,
Run down,
8 25#DB Swings
10 25# DB Pushpresses
6 25#DB Power Cleans
Run up four stories of stairs,
10 push ups,
Run down,
6 25#DB Swings
10 25# DB Pushpresses
8 25#DB Power Cleans
Run up four stories of stairs,
10 push ups,
Run down,
4 25#DB Swings
10 25# DB Pushpresses
10 25#DB Power Cleans

9:03

SQUATS FOR THE MEMORIES!!

Overhead squats 3,3,3,3,3,3,3
Front Goblet Squats 3,3,3,3,3,3,3
Back Squats 5,5,5,5,5
Only had the dumbells in the little apartment gym:
pairs: 5,5,10,10,15,15,20
singles: 20,20,30,30,35,35,40
pairs: 20,25,35,35,40,45,50

Early morning Monday mosh

0505 AM
Linda: 10,9,8,7,6,5,4,3,2,1 reps of the triplet
Deadlift(40#DBs), Bench Press(30#DBs), Clean(20#DBs)
Stormed through for 11:55
Did some farmers walk, waiters walk, Iron Chair, Shoulder Presses for a painful finale`

2nd W4 in 1 W (Sunday)

wow.
She did it; 5 exercises, 5 sets of 5 reps:
iron chair sit ups
push ups/HSPUs
15#db /40#db push-presses
body row/pull up
fitness band squats/50#db goblet squats

Weekend Workout With Wife (W4)

Round 1:
50 sit ups, 50 leg lifts, 50 squats
3 minutes hitting the eliptical hard
Round 2:
30 sit ups, 30 Flutter Kicks, 30 Crunches
3 minutes high incline treadmill walk
Round 3:
10 sit ups, 10 Leg lifts, 10 pelvic raises
3 minutes high incline treadmill walk


Another good episode of the W4, more will come...

Friday after thanksgiving

Managed to get off my tailfeathers and work off the Turkey.
3x12 CFWU
Kelly : 3 rounds for time of 1/4 mile run, 21 KB swings, 12 Pull Ups...
But I subbed pull ups for 50# DB presses.
11:52
did 3 laps around the gym Farmer's Walking w/the 50#DB's
5x5 dips

Turkeyday = time off from training

Here come the holidays, along with them comes fattie fattie fat fat.
Cakes, pies, cookies, rice crispy treats, ice cream.
Oh my....

I need to train around this hand injury before I'm training, round, and have a hand injury.

Not really hitting it hard these days

What does a body do when little injuries start building up? Thumbs, pinky toes, etc. Taking days off turns into weeks off.

What does a body do?

Sunday the 12th of November

Tiff: 25, ~110 lbs (she'll never tell) 5'3"
John: 31, 168, 5'8"

T:4 rounds of 1/4 mile run, 10 x 10# DB pushpresses in ~12:00
J: 5 rounds of 1/4 mile run, 15 x 25#DB pushpresses in 10:41

5 minute walking cooldown

Getting back in it.

Warm up:
5x5 of 25#DB press
5x5 of 35#DB swing
5x5 of 25#DB deadlift

For time:
Five rounds for time of:
Run 400 meters
15 pound dumbbell Power snatch, 15 reps
Time- 17:26

BJJ- 1 &1/2 hour class

Worn out?!?!?!

Yesterday I went to BJJ w/Pedro Sauer immediately after a Krav Maga class. 2&1/2 hours later My ass was kicked. Not sure the last time I did that, but this time was after returning from a 2 week hiatus from martial arts.

My endurance was shot, rolling in the last half hour of this was a trial.

This was the first time I went to KM in over a month. The school has started offering Muay Thai and a Bas Rutten Systems MMA class. I'll be trying them both over the next month. Then its time to decide.

KM? MMA? Muay Thai? Or focus solely on BJJ?

SUNDAY! SUNDAY! SUNDAY!

Work out:
3xCFWU of 5's and 1 min on eliptical.
5x15 25# DB pushpress, 30 second rest between sets.

Back to basics, less tirades and rants, more workout logging.

Supposedly I have a blog about my fitness goals...

I'd like to think that a man has just as much time as any other, and keeping track of what one does shouldn't be so hard to do...
...alas...

Role of the Marine Martial Arts Instructor/Instructor Trainer

A MAI/MAIT is the direct link to the battalion/squadron commanding officer for MCMAP techniques, synergizing the mental, character, and combative disciplines of MCMAP to imbed Marines with the ability to make ethical decisions on and off the battlefield, developing a combat fitness program for the battalion/squadron, establishing programs to allow Marines the opportunity to overcome their fears, and to advise the senior enlisted Marine and commanding officer on how to best integrate MCMAP training into the unit's training schedule. Integrating MCMAP into not only physical training sessions but in all evolutions of training in order to sustain what the Marine has learned and to further the Marines' skills. The tie-ins or the mental and character classes add immense credibility to the program. Some Marines are still not living up to our ethical standards so it is imperative you consistently stress the importance of the tie-ins. As a MAI/MAIT, you should strive to 'inspire' your Marines to train in MCMAP by being out in front of the training and participating in the same MCMAP training they are undergoing. A MAI/MAIT should continually seek self-improvement, not only for yourself, but for your Marines as well. Continually enhance our warrior spirit by becoming an arms carrying professional.
· Are you being or becoming?
· Are you the hunted or hunting?
The MAIT should focus a great deal on mentoring the Martial Arts Instructors (MAI) in the unit. This is to ensure the MAI is carrying out his/her duties in a mature manor and has established a solid training program allowing Marines the opportunity to further their martial arts skills, both mentally and physically. The MAIT should view MCMAP as a reflection of our warrior ethos and tie belt advancement to PME, our warrior ethos, ethics, the senior enlisted Marine's recommendation, the commanding officer's recommendation, and to practice MCMAP throughout one's career as a lifelong student of the Marine Corps Martial Arts Program.
When a MAIT sees a Marine with a MCMAP belt, the MAIT internally knows the Marine is not only skilled in MCMAP but the Marine has earned the belt and is a good ethical leader spiritually connected to his/her fellow Marines. The epitome of a MARINE!! Being a MAI/MAIT is not a badge but a huge responsibility to train and lead our Marines to do the right thing, for the right reason, in the right way.

The National Capitol Region is a BIG place.

Still working out at Ft Meade mainly, still taking Krav Maga & BJJ in Rockville. Still CrossFitting everywhere and anywhere I can.
Tonight was another torturous roll in BJJ followed by KM. This AM was a 6-9 am MCMAP Gray Belt class.
Gotta love it!

Where there's a will....

Strength and Honor.
What's more important than key principles in life, principles by which one can live their life both wholey and fully?

Back on the treadmill for a 5k after close to two weeks off for a pulled groin muscle.
26:04 for me, 2.5k for Tiffany in 20:30
Wondrous. Inactivity makes me feel a mess.

Wifey can CF too

CFWU (15 for me, 7 for Tiffany)
Followed by a modified WOD:
3x for time:
400m sprint/21 push presses
John: ~9:30
Tiffany (yes, indeed): 12:55

WOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!
Not quite as fast as one could sprint to tickets for a Backstreet reunion or anything, but hey, effort must reflect reward....

Her comments reflect a desire for change and physcial fitness. I can only help and encourage. Its good to have her along for the ride now.

Inactivity is the enemy, over training is its ally.

I keep hurting myself.
Two potentially serious setbacks occured this week. Waking in pain this week I broke down and saw the U.S. Navy's finest at Bethesda NNMC this wednesday. The good Doc practices jiu jitsu and MMA, so he pointed me in the direction of some R>I>C>E and anti-inflammatories for bursitis in my right knee. He also prescribed some proper stretches and muscle relaxers for muscle spasms in my neck. It seems that I take everything just a little farther than the body can handle. The spirit is willing but the flesh, como siempre, is weak.

Am I making it count?

I feel fitter than I did 160 posts ago, that much is certain. My weight rests between 166-172 most days. I feel more able to do more things than I have in years.

Things, doubts specifically, still creep into my brain housing group. Jiu Jitsu mainly.

Today I went to class for the second day in a row and I felt very unfocused. Is my body tired? Or does rolling, etc just take so much out of me that I haven't got it in me to go two days in a row.

Much thought needs to go into this, I don't want to burn out on martial arts and quit. To that end I must refocus & reattack. My mind will surely be my biggest enemy in my progress, more sure than any injury or beating I take.

I will work and concentrate to improve my Jiu Jitsu and my life.

TWO WEEKS IN LIMBO?!

Where have I been?
Could I have possibly not worked out in over two weeks?
No, but I can possibly forget to log my workouts for more than that long.
CrossFit:
I am still in pursuit of varied, functional workouts executed at high intensity. The Marines are still demanding. My 3 mile run is consistently back under 20 minutes for the first time in about 5 years (at least). 20 pull ups is no longer an impossibility. I am mentally preparing myself for a 300 PFT.
Martial Arts:
My Jiu Jitsu training is progressing: recently I was awarded my 2nd stripe for the white belt. I've been focusing mainly on Jiu Jitsu and MCMAP (last week I finished teaching a two week Tan belt course). Our MAIT tells me I am ready to start training towards Brown Belt Instructor. However, my Krav Maga time has dwindled to nothing. I've gone to KM 2x since making Level 2 in July.
Restraint:
I am making every effort not to overtrain. Despite having the time, and I do usually work out twice a day if one includes martial arts class, 3x if you include the days I teach. I am trying to be in tune with the body's limits. A two on, one off, two on, two off schedule for CF WODs has shown good returns.
Enlightenment:
Are any of us any closer really? I've been returning to some classic early reading. The good stuff, nothing fancy. Starship Troopers, Gates of Fire, MCDP-1 Warfighting, MCDP-2 Intelligence. I've also started reading Path to the Black Belt and I'm working to finish my Amphibious Warfare Phase 1 MCI. All that one can do is reach for the knowledge the world avails to us all. The only true shame lies in not trying.

Enough for now.

I did Kelly, or at least her little sister.

from 6am-9am MCMAP Tan Instruction then;
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 060206.

3/5 of a Kelly, because I am not fully awake without coffee and lots of it, I did 3 rounds:
5kg med ball, 30in box
1/4 mile treadmill runs
16:19

Tuesday feels like Monday after a long weekend, with no end in sight...

Teaching Marine Corps Martial Arts Tan Belt from 6am-9am this week and next, as well as catching up on a sore body which is slipping way behind the WOD power curve...
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 060706
Started with a modified CFWU (10x3):
dips, close grip pull ups, push ups, squats, wide grip body row, HSPUs, sit ups
225,245,265,275,285,295(failx2),275,225
KTEs 5x5
BJJ practice from 6pm-7pm

You don't always make it, but you can't always even try.

I did not indeed make it there, but I did make it through 5 rounds in 19:08 of the following:
1/4 mile sprint
5 x 20# db cleans
5 x 20 inch box jumps
5 x KTEs
5 x 12# wallball shots at 10' target
There was a sweet little gym in the Omni WIlliam Penn Hotel, and two sweet little bars...

Vacation (!?!?!?)

Off to Pittsburgh, maybe I'll get here:
http://crossfitpittsburgh.com/

Supposed rest days...

Supposedly I take est days, herein I transcribe the rest I took this Wednesday:
12 noon: BJJ for about an hour then:
21,15,9 for time of:
95# pushpresses,
V-ups,
thai kicks, alternating legs
2 punch combo to heavy bag
4:05
6 pm: I come in to find that someone had decided the above workout was "easy" and changed it to the below, which he did in 10:20, somewhat daunted and tired I nevertheless completed his adjusted WOD:
21,15, 9 for time of
95# push presses,
V-ups,
Jumping lunges,
push ups,
air squats:
4:19, hmmmnnn, his 10:20, my 4:19 after the above.... which was 'easy' you ask: neither.
The above preceded 1 hour of Krav Maga level 2 after about a month off, I find myself forgetting level 1 moves. Inexcusable.

Sometimes the struggle of the heart are much harder than the struggle with the iron... I wish that practice and experience made them both easier.

Tuesday 060801
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
CFWU 4x8, 5x Olybar C&J for form.
60#,75#,85#,95#,105#,115#,120#,135#(pr)
500m row in 2:38 for active cool down.

Older is not always wiser.

So I attempt this beauty from Saturday 060729:
Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps
Post loads to comments.
...and it seems that one cannot do anything near their max effort bench or squat after their max effort deadlift, I petered out quickly with this after a herculean effort at Deads:
DL 3x250-2x285-2-300-1x305 failed-1x275-1x275-1x275
Bench press 3x155-2x175-2x195-1x200 failed-1x175-1x175-1x175
Back Squat 3x135-2x145-2x155-1x165-1x175-1x185
I then did 100 jumping dips & 100 body rows in the yard outside the company.

Saturday, in the park, think it was the 4th of July....

21,15, 9
95# push press
Burpees
double unders
7:21

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..