Working out should be fun, right?

So after a few days of crampy, achey, crappy, feverish flu-like symptoms I quit my whining and got back to the gym. I didn't do a WOD, but just did some 'play'--a little of this, a little of that, just did things to do them, to remind myself that I do enjoy this.
CFWUx10
3x3 of...
DB press 30,35,40
Bench Press 95, 115, 135
Deadlift 135, 175, 185
Overhead Squats 65, 85, 95
Front Squat 75, 85, 95
Clean 65, 75, 85
Weighted Pull ups 40, 45, 50
Snatch 75, 85, 90
Farmers walk, 50' up and down a flight a stairs, 50' back: 40, 45, 50 DBs
2x Row 500m/Run 1/2 mile
Walked at 3.0/3.0 for 10 minutes
Yes, working out should be fun, sometimes its good to go in with no plan, no agenda, nothing to prove and just enjoy working out.
It doesn't have to be fun to be fun, right?

Farmers Walk + Waiters walk = CrossFit Walk

31yom, 168#, 5'8"
Burgener warm up
5x power snatch
5x OHS
5x Straight leg deadlift
Snatch: 1,1,1,1,1,1,1:
3x45,65,75,85,95,105 FAILED! So... laddered back down to the beginning, 95,85,75,65,3x45
5x5 KTEs
Farmers walk 50ft w/2x75# DBs
CrossFit walk 50 ft and up down 1 flight of stairs x2 switching up/down

Wall Ball & Pull ups

Ran a half mile and rowed 500m,
CFWU x 15, w/25# weighted pull-ups & dips & 45# bar for OHS...
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups
wow, 4 days off for travel and a wedding take their toll.
31 yom, 186#, 5'8"
subbed jumping pull ups w/ bar 6" above max standing reach and used a 10# ball
13:54
After walked 10 laps waiters walk of the basketball court w/medicine ball, changing hands each turn

Rowing/Med Ball

Three rounds for time of:
Row 500 meters
50 Wall Ball shots
CFWU of 15, walked 5min at 2.5/2.5
Subbed 10 lb med ball, 6 ft ceilings so I did med ball thrusters ending in a toss straight up, arms fully extending, in which the ball tapped the tile without knocking it out of the ceiling.
14:46
Walked 10 at 10/2.5
5x 1 minute speed bag rounds

CFHQ from Monday 070528

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.
I cut this in half, or thereabouts
# DB weighted pull-ups, 80# OHS,
and half the time, so about 40% Rx overall.

Ran 1 mile, stretched upper body, then...
7 rounds in 10 minutes

Finished w/ 10 KTEs & 1000m row (4:46)

Niiiiice

Treadmill, 5 min at 5.0/2.5 then the CFWU, followed by...

DEADLIFTs&PUSHUPS

Did this with slight mod,
He does 10 rounds of 15 x 135# deadlifts & push-ups
I did 10 rounds of 10 x 135# deadlifts & push-ups.
11:48

Finished up with 5 minutes walking at 5.0/3.3, then 1000m row (5:04)

Deadlifts and stuff, still at Corry Station

Deadlift 1-1-1-1-1-1-1 reps
Treadmill 5 min at 5/3.0
500m row in 2:33
CFWU 12x2
135, 185,235,255,275,285,290
135# Bench Press 5x5
5x 5/5 KTE/GHD Sit-ups
10 minutes treadmill 5/3.0

Feeling bummed-out today cause the Iceman got knocked out last night.
I hope he knows its not the end of the world, and just like after his fight with the Natural he can come back a return the favor to Rampage. In life it's not whether you get knocked down, it's whether you can get back up that really makes a difference.

Cindy does Corry Station

10 Minute walk on increasing inlcine treadmill.
CFWU x15

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

31 year old male, 168 lbs, 5 foot 8 inches

15 rounds + 5 pull-ups

10 minute coold down walk on 10/2.5

I AM NOT ON GLOBAL!

That's for my fellow Marines, if you want to get in touch with me, let me know, but I'm not on Global.
1000m row for warm-up.
Today's WOD from the rest day video here,
For time:
10x 20# DB Clean & Jerk
1 weighted pull-up (15#DB)
9x 20# DB Clean & Jerk
2x weighted pull-up (15#DB)
8x 20# DB Clean & Jerk
3x weighted pull-up (15#DB)
7x 20# DB Clean & Jerk
4x weighted pull-up (15#DB)
6x 20# DB Clean & Jerk
5x weighted pull-up (15#DB)
5x 20# DB Clean & Jerk
6x weighted pull-up (15#DB)
4x 20# DB Clean & Jerk
7x weighted pull-up (15#DB)
3x 20# DB Clean & Jerk
8x weighted pull-up (15#DB)
2x 20# DB Clean & Jerk
9x weighted pull-up (15#DB)
1x 20# DB Clean & Jerk
10x weighted pull-up (15#DB)

10x GHD sit-ups/back extensions & 500m row for cool-down.

Up in the morning with the risin' sun...

From www.crossfit.com on
Sunday 070520:

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

After the CFWU & a 500m row (they have a C2!)

I subbed 65# on the OHS and ran on treadmill in next room from bar for 16:56

Finished w/10 GHD sit-ups & another 500m row on the C2

3x 1 minute rounds on the speed bag for practice after...

This was the WOD from the video they were making...

While I visited mecca they did this WOD, I'm glad to finally catch up;

(you can see me for like 6 seconds here, on the left in the doorway at the very beginning)

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

CFWUx2
1 mile run on the treadmill
11:08
135# DL 2x10
5x5 KTEs

...and...

SPENT!

Fran variant

CFHQ called it "Fran on Crack" I adjusted it for my speed and ability, so to most it's probably more like:
"Fran after too many pixy sticks"
21,18,15,12,9,7,3 rep rounds of,
45# Barbell Thrusters (started w/65, dropped the plates after round 1)
Jumping Pull-ups (started w/regular pull-ups, went to jumping after round 1)
Made some changes do to a twinge in my shoulder after round 1 (21)
Time: 11:08
Ended up on the treadmill for a cool down, 10 minutes walking at middle incline, then 5 rounds of 1 minute on the speed bag

Back Squats, and then some...

CFWUx3
Back Squats 5x5
135,155,165,175,180

then a weightless "Linda",
timeless also, since my stopwatch stopped on hitting the floor...
5x5 of GHD sit-ups
and 20 minutes alternating between:
moving & shadow-boxing,
hitting combos on the heavy bag,
and hitting the speed bag.

Push Presses

3,3,3,3,3,3,3
Post load to comments
CFWU
95,115,125,135,145-fail,135,135,140
3x5 KTEs

WOD from www.crossfitsantacruz.com
100 Overhead squats for form
complete 21-15-9 reps of
sumo deadlift high pull
pullup
100 Overhead Squats for form

14:40

followed quickly by 3x50 ft/50#DB farmers walks & 3x25#DB waiters walk on each side

TAD again

Checking out the very small gym at Corry Station for the WOD from last Thursday:

Five rounds for time of:
45 pound Power clean, 21 reps
12 Handstand push-ups (feet on wall)
10:11

Trying to get back into a regular workout schedule, too many trips too often, one after the other.

A week in Monterey (CFHQ rocks)

Just got back, its late, but I'm wide awake from being on Pacific standard time.
Several workouts in the NPS gymnasium, worth mentioning only because they have a rower, speedbag and heavybag amidst the usual fluff.
One long slow run from NPS along the water to the Monterey Bay Aquarium- beautiful- period.
Oh yeah:
And one trip to the CrossFit mecca, CFHQ in Santa Cruz, dove right in for their WOD:
As many rounds in 20 minutes of 5 big box jumps, 10 L pull-ups & 15 Knees to elbows. I managed to crank out a miserable 3, and 9 KTEs shy of finishing a fourth. My form was HORRIBLE. For shame.
The poeple I met were awesome. Annie, Hollis, Brendan and Tony were all very welcoming and very gracious of their time and my goofy semi-hero worship.
My sincere thanks for your time (and for the Rhabdo t-shirt!)
Semper Fi all,
John

See me in the back sucking wind!

lucky 7's

3x CFWU of 7
5 rounds of
1/2 mile run
7 20kg KB swings
7 deadhang pull-ups
24:31

YOU PUSH IT! PUSH IT REAL GOOD!

Knocked out the CFWU 2x12

Presses 7,7,7
95, 100, 102
Push presses 5,5,5
97, 102, 107
Push jerk 3,3,3
102, 107, 112


KTE 5x5
10 minutes walk on max incline treadmill

Slow and steady goes it...

CFWU followed by 5x5 of 5:
135# Deadlifts
close gripped pull-ups
95# Front Squats
Knees to elbows
Dips w/25# DB

"Frelen" w/ 1st Plt

Frelen:
Three rounds; 21, 15, 9 reps + a 400m run each round of:
Pull-ups, Barbell Thrusters, KB Swings

That same afternoon, 2 hour Company MCMAP drill yehaaa

From Friday (Run 5k)

USMC. pft 20/100/19:56

Comment #306 - Posted by John H at April 14, 2007 06:27 PM

http://www.crossfit.com/mt-archive2/002335.html

MCMAP and a quickie

Gray Belt Ground Fighting taught to 9 Marines for 2 hours.
Followed by 5 x 5 of: Pull-ups, Dips and Squats

Wednesday Plt PT "CINDY"

Plt "Cindy" in boots and utes Wednesday morning. Rounds of 5 pull ups, 10 push-ups and 15 squats in 20 minutes. Range from 8 rounds to 26 (genetic phreak). My 17+ felt good.
Some really bad form, despite stick-figure instructional...
But this, however slight, is progress...

Inner Harbor jog

Cause I cannot really call it a run.
Solid paced 4.3 miler around the Baltimore Inner Harbor.
~30-35 minutes, completely untimed.
Beautiful way to start the day...

Some CF Total work for form

CFWU of 15
WOD:
5x5 of the following:
Back Squats: 75,95,105,125,135,145(oops)
Presses: 45,55,65,75,85
Deadlifts: 135,145,155,165,175
Knees to Elbows

Fun in the sun

It was sunny, what can I say...
12kg KB
45 lb Oly bar
3 rounds for time of:
50 KB swings
7 Pull-ups,
7 Dips
7 Cleans
12:31

MCMAP + WOD

Taught 2 & 1/2 hours of Gray Belt: Hip Throw, Armed Manipulations, Rear Choke & drills.
After went directly to the gym for the WOD from....

Thursday 070322:

Push press: 3,3,3,3,3,3,3
CFWU, 95,115,115,125,125,130,135
Ended w/21xOly Bar...

MCMAP Functional Fitness

3 rounds,21-15-9 reps, for time:
dips/pull-ups
400 m sprint
In the 16 person class, 1 beat me.
Time was irrelevant.
Afterwards, 2 hours of Gray Belt MCMAP class, followed by guided-discussion on the 14 Leadership Traits.

Platoon PT: Dirtbag mile and a half

Dirtbag Mile (& 1/2):
2 laps of the PFT course with one Marine carying or being carried at all times.
Each change over during the 1st lap = 15 push-ups, during the second lap = 15 ROK jumping jacks.

1st squad won. Me and my squad gave them 15 8 count body-builders as rewards

Finished with 3 rounds of 1 min L-holds to bent knee holds, to hanging from the bar as best each person could hang. After three rounds did a max set of dips/pulls ups

Federal Hill park run

Not to be daunted by cold weather, I ran from the house to Federal Hill park: one lap of the small loop and one lap of the big loop.

Just needed a pick me up... no warm-up, no WOD, just a brisk 1.5 mile run.

No timer, but probably ~13-14 minutes.

Simple Plan

The plan is simple, keep working out until I get a 285+ pft this spring:
5 rounds for time:
300m run
7 20KG KB swings
12 Ring Dips
15:40
After:
5x5 KTEs,
3x7 1 handed KB deadlifts,
5 x 1 min on jump rope

Platoon MCMAP

CFWUx3
5x suicides on regulation basketball courts, 3/4 mile indian sprints w/10 Marines
followed by..
Tan Belt Sustainment: Counters to Chokes and Holds
10 Marine bull-in-the-ring session
good times had by all...

CFT work

CFWUx2
Work towards actually doing the CrossFit Total some day...
5x5 Deadlifts:
135,185,225, 245,255
5x5 Shoulder Press:
45,65,95,115 stopped after I realise I was doing a push-press, dropped to 75,85,95
10 minutes of treadmill, max incline, walk 5 min, run 5 min.

1st 3 days in a row in a while.

So many things can keep you away from the WOD, no gym no time no motivation no reason to keep making excuses anymore--MAKE TIME!

0630 on base:
5x5 CFWU
5x5 Hang Squat Cleans
45, 65, 75, 95, 100

Gotta get back in the saddle, PFT will be here before I know it.

Platoon Tabata This

Tabata This:
8 rounds of 20 seconds work/10 seconds rest of...
Push presses (45 Oly Bar, 20 lb fixed bar, 8.9 lb rubber rifle)
Push Ups
Squats
Sit-Ups

Followed by three max sets of pull-ups & dips

Lots of fun.

Yesterday AM

Base gym=free
CrossFit T-Shirt=$19
Having someone else walk up, know you're about to do the WOD & join you=priceless

Front Squat 3,3,3,3,3,3,3:

95, 105, 115, 125, 135, 145, 155

3x7 barbell snatch w/just the olympic bar
3x7 KTE's for fun

CrossFit: Membership has its privileges.

PLATOON FIGHT GONE BAD!!!!!

1 Platoon of Marines
3 rounds of 5 stations, 1 minute rest between rounds:

• Burpees
• Kettlebell Sumo deadlift high pulls
• Rubber M-16 Rifle thrusters
• Box jumps with flack jacket
• Wall Ball 6lb med ball

Scored bythe total of the lowest number for each round of each exercise.
My FBG score: 113
Of Five groups of three the highest scores per team were: 58, 112, 113, 122, 127

Not bad for a 31 year old on the 13th Anniversary of my first day in the Marine Corps.
Happy Marine Corps Anniversary to me...

WOD?! Nuh Uh!!!!

wow... I did an actual WOD, as RXed...
Overhead Squat: 1,1,1,1,1,1,1
65,75,85,95,105,120,135
5x5 KTEs

Getting weak after a week...

Thouht it would be a good idea to do something easy, not too easy, but easy nevertheless.
3 rounds but not for time:
25 high jumps of the jump rope (in lieu of the double unders I am unable to do)
5 one handed 20kg KB deadlifts
5 two handed 16kg KB swings
5 one handed 12 kg KB snatches

First WOD in the new crib

light CFWU
1000m run (touch the Stadium)
50 12' box jumps
50 12kg KB swings
11:13

cooldown lap around the block (~400m)

Probably the last Bethesda NNMC gym workout eer...

CFWU x 3 of 10
light & loose 500m Row (~3:15)

5 rounds of15, 12, 9, 6, 3 reps, for time, of:
75# OHS
Assited HSPUs
Pull-ups

10:02

3 rounds of 500m row/500m treadmill run

5x5 KTEs

Scaled down Nancy

CFWU
5x for time:
400m run on treadmill,
7x jumping pull-ups
12x 12kg KB swings

18:01
5 min walk at 2.5/2.5 on treadmill

Sunday morning constitutional

5 rounds of 5, no clock, just to work it out a little
12kg KB power clean (5 each side)
20kg KB deadlift
16 kg KB SDHP

Company B PT

Team PT:
4 Marines run together, during exercises 1 Marine executes while 1 rests, 1 does sun gods, 1 does in & outs rotating clockwise until the number of reps is completed for that exercise by all four together.

100 Squats
1000m run
100 horizontal knee strikes on a bag w/a partner
1000m run
200 4 count flutter kicks
1000m run
100 push ups
1000m run
100 8 count body builders

Of ~10 teams, mine came in 3rd, not too shabby...

"Fran" (kinda)

Three rounds, 21-15- and 9 reps, for time of:

45# pound Thruster
Jumping Pull-ups

4:07

5x5 KTEs

Finally back on the main CF WOD page

from Friday 070202 on www.crossfit.com

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

I subbed 50#DBs.

17m33s

For cooldown I walked 5 min at 2.1 on 12 incline, then 5 minat 3 on 3 followed by 1 lap w/50#DBs.

Winded and Limping

4 mile indian run on uneven terrain. Probably not the best 1st run after 2 months in a cast. Fell out of formation about 2/3 of the way around the course. Finished at a good clip, just could keep sprinting through the pain.
After cool-down, led Tan belt sustainment of Leg Sweep and Rear Choke.

Running?! sweet.

3 rounds, 21-15-9 for time:
1/4 mile run
25# db push press
12kg KB swing
10:20

5 laps fw w/25#db's
5 laps ww 2/kb
2 laps fw w/50#db's

NO MORE BOOT

But as of this week the only shape I feel in is round.
Gotta get some motivation.

OK, 201 and counting... (slowly...)

So be careful the milestones you celebrate, and how loudly you celebrate them. No sooner had I patted myself on the back for my 200th post, than I just get lazy and don't workout until today.
__________
_ ANYWAY_
__________
5min Elliptical warm-up
2x12 CFWU
5x5 DB Presses: 30,35,40,45,50
5x5 12kg KB swings
10 laps waiters walk w the KB
5 laps farmers walk w/35#DBs

200th post. sweet.

CFWU

30,20,10 reps for time of:
20kg KB SDHP
25#DB Push Press
Side Straddle Hops
5:14

5 laps around the gym w/25# DB Farmer's walk
5x5 one handed deadlift w/20kg KB on each side
5 laps Waiter's Walk w/20kg KB

"the 300"

Inspired by Gates of Fire by Pressfield.
For time:
25 One handed 20kg KB deadlift (left)
25 One handed 20kg KB deadlift (right)
50 16kg KB sumo deadlift high pulls
50 12kg KB Swings
25 One handed 20kg KB deadlift (left)
25 One handed 20kg KB deadlift (right)
50 16kg KB sumo deadlift high pulls
50 12kg KB Swings

300 total reps: 18:30
Walked the dog for 10 minutes outside in th cold as a cool down.

For kicks (cause KBs are too fun)

Not truly a WOD, however, the kettlebells ARE fun.

One handed push-press (both sides).
21 w/12kg KB
15 w/16kg KB
9 w/20kg KB

~4:45

**LATE POST** from Monday 14 Jan 07

CFWU of 3x10
Today's WOD for time:
Row 1000 meters
Body weight Bench press, 30 reps*
Row 1000 meters
Body weight Bench press, 20 reps*
Row 1000 meters
Body weight Bench press, 10 reps*

*Subbed push ups w/feet on 10 in step for bench press

18:38

Heavy bag for 10 minutes
KTEs 5x5

12kg, 16kg & 20kg Kettlebell WOD

No real warm-up today (bad)
5x5
16kg KB one handed press
12kg KB OHS
16kg SDHP
12kg one handed KB swing
20kg Deadlift

Slow lifts, good heartrate throughout but not completed for time.

After a short rest, some abs training:
50 Straight leg sit ups
50 USMC crunches
50 "Hello Dolly's"
50 Leg Lifts
50 Steam Engines


After that, tried to figure out how to do some Russian Kettlebell windmills and Turkish Get-ups:
did one each with the 12kgKB

ouch...
done and done

Toe in the water again... but its cold.

CFWU
For time:
100 x 20#DB Benchpress & 100 x 26#KB Swings
15:30

Last day in Philly

Rowed for 3 minutes for warm-up
Deadlifts 5,5,5,5,5
155,175,195,205,215
Played around with the stack of kettlebells that I'm still very impressed with:
one armed cleans, swings
550m row to end it.

Willow Grove Gym

Wish I were stationed at NAS Willow Grove, PA.
They have a CONCEPT 2 ergometer, a whole set of powermax kettlebells, and an Olympic Lifting Platform (no bumper plates though, sigh...)
Anyway, did the WOD from today
I subbed some:
As many rounds as possible of 10x45# thruster and 12 jumping pull-ups in 20 minutes.
I managed 11 rounds plus 10 thrusters and 5 jumping pull ups in 20 minutes.
Meanwhile Tiff hit the eliptical for 20 solid minutes.
Together we did 5x5 KTEs.
:-P

I GOT KETTLEBELLS!

Before me and Tiff drove to Philly today I managed to work out with the 2 new kettlebells I got from www.performbetter.com :
3min bike & CFWU warm-up
5 x for time
20x 44lbKB deadlift
20x sit-ups
20x 26lbKB swing

11:51
3min bike cool down

Workout with T-money

three rounds 21,15,9 reps of:
3minute run (her) /bike (me and my broke-ass toe)
Sumo Deadlift High-pulls (10#db her/30#db me)
Sit-ups

She: 5 minutes walk to coold donw
me: 5x5 50#db shrugs, 5x5 iron chair situps

A nautical theme day

5 x CFWU of 10

2500m row on a CONCEPT II (first time) in 14:50

Swam 10 laps for some variety and active cooldown.

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