Getting it in when I can

Had 55 minutes during lunch.
No warm-up, light stretching, and launched directly into this:
For time--21,15,9, & 3 rep rounds of...
Jumping pull-ups
25# DB swing
45# bar thruster
45# plate sumo deadlift high pull
for 8:28
Made it back to work w/ a few minutes to get a snack.

Little to no tiempo

CFWU 3of5

"Karen"
150 wallball shots for time

10' target, 5kg ball
7:29

Workout and back to work in under an hour...

Mullins Track- Broomstick Mile

Slightly different Broomstick Mile
Ran in boots and utilities or "Boots and Utes",
Some used 5 ft of PVC, some used an 8 lb rubber rifle.
I wore a flak jacket, to make it fair.
For time:
25 Overhead Squats
25 Front Squats
25 Deadlifts
400m run
25 Overhead Squats
25 Shoulder Press
25 Push-press
400m run
50 Squats
400m run
25 Thrusters
400m run

Need to stress the basics.
My personal was 14:43, slowest Marine was 17:45
All finished, no pukers.
Skill-based cool down:
MCMAP breakfalls
10 back breakfalls
10 front break falls
5 right breakfalls
5 left breakfalls
everyone demonstrated the ability to do at elast 2-3 forward shoulder rolls.

strong Push Press work

Push Press max effort
5,3,3,2,2,2,1,1,1,1,1
Did 10 min on elliptical and CFWU of 15 (minus pull ups)
95,115,135,145,155 (PR, but didn't lock out 2nd),135, then did 5 singles at 135 to finish.
After a respite and some water knocked out 5x5 knees to elbows.

Frelen-stein's Monster

Fran + Helen + Rifle Thrusters + Flak Jacket = pain, and lots of it...
12:00 noon-ish, max heat of the day.
5 rounds, for time of the following:
600m Run
5 pull ups
25 Rifle Thrusters
All wearing Flak Jacket
Running done while carrying rifle

25:24

After a spell in the shade, managed to get off 3 bar muscle-ups.

Friday's run

Ran from home to Fort McHenry.
Intent was for a 3 miler, but since I forgot my watch and didn't realize it until I had stretched and gotten about 2 blocks--how's that for meatheaded--I kept on going.
My response was to keep running until I had done the loop on Ft McHenry National Park for a totoal of ~6.5 miles. Sometimes my meatheadedness knows no bounds.
Due to that and my attendance of a motivating Battalion Messnight immediately following the run I didn't work out either Saturday or Sunday.
Oooo-stinking-rah!

CF Swimming

In the interest of making life interesting, switched it up and had a swim workout today.

Explained the CFWU, taught a rudimentary level front squat, deadlift and overhead squat w/PVC.

3 rounds for time of
50m swim
10 Deadlift
10 Front Squats
10 Over Head Squats

All finished, not for time just yet, paired up and went all out.

Later in the day gave a class to explain the Concept for Functional Fitness.

10 minutes is enough sometimes, if you make it count.

10 minutes in the dreaded room of cardio...
CFWU of 20
As many rounds in 10 minutes as possible of:
5 weighted dips w/15#
5 weighted pull-ups w/10#
5 Over Head Squats w/45# bar

Managed 6 rounds, 5 dips and 1 pull-up

Executed a 50 ft 50# farmers walk w/each hand solo, and a 2x30# DB famers walk for 50ft.

"Diane"

CFWU 2x12
"Diane" is three rounds of Deadlifts/Hand Stand Push-ups done in a 21,15,9 rep scheme for time.
Maniacal--right?
I scaled to 185# from the Rx of 225, I'm just not crazy about herniated discs.
Time= 6:56
Some extreme difficulty getting through this one. Scary gasping for oxygen moments, fun.
Afterwards did 7 reps of the following with the mighty broomstick:
Overhead Squat
Front Squat
Back Squat
Deadlift
Snatch-Balance
Snatch

Scaled from the hooper WOD of the CF Games...

My version, for time, was:
100 35# Sumo dead lift high pulls (a sub for the 1000m row)
followed immediately by 5 rounds of...
25 Jumping pull ups
7 x 95# push presses
15:35

Ran 2/3 of a mile to Pull up bars
3x5 of:
pull to inverted hang
full body row from parallel bars
dips

At which point I spent about an hour discussing functional fitness and CrossFit with some Marines...

Locked-out Work-out

By necessity my wife and I ran from Federal Hill to Mount Vernon when we locked out keys in the house.
Ran 1 minute, walked 3. Her pace, great efforts.
6 rounds to get there.
7 rounds to get back.

Second Intro to Combat Conditioning

Did a round of stretching exercises for ~5 minutes.
Explained the good Doctor Tabata's protocol and the devilishly delightful ideas of high intensity interval training.
Executed 5 rounds 20 seconds work/10 seconds rest of: (my lowest)
Squats (16)
Overhead rifle press (22)
Sit-ups (17)
Explained further the need for full body metabolic conditioning due to the three fuel pathways of the body.
Explained thrusters, and demonstrated using an 8 lb rubber M16 rifle.
Explained the differneces between kipping and deadhang pull-ups, demo'ed kips, then assisted, then jumping pull-ups. Showed the relative work values of moving the body up and down in a full range of motion regardless of method.
Went through a modified "Fran"
21, 15,9 rep rounds of pull-ups (how ever one can get over the bar as demo'ed) and thrusters with the rubber M16.
5:11 to just over 12 minutes was the range.
Cool down, went over the need to hydrate, and released.
57 minutes total for the entire training session for 11 Marines.

"Marines go to the Mat"

By Daniel Rosenbaum
THE WASHINGTON TIMES
Published December 18, 2005
Advertisement
QUANTICO, Va.
Lt. Col. Joseph C. Shusko tempers his fighting instruction with character-building lessons as he forges a new breed of warrior at the Marine Corps Martial Arts Center of Excellence here.
The 49-year-old native of Long Branch, N.J. -- known as "Cyborg" -- demonstrates the effectiveness of the Corps' new fighting style as he throws a trainee to the grass, climbs over him and clamps a chokehold during a drill.
Three seconds pass. Four seconds. Five.
The black-belt trainee -- a staff sergeant 14 years Cyborg's junior -- struggles, pulls, scrapes. His face turns red, then purple.
He sputters and spits and finally taps his opponent's arm. The hold is released. The trainee coughs and sucks in a deep breath.
He and Cyborg smile and shake hands.
Then it's someone else's turn.
If Col. Shusko has his way, every Marine -- and everyone near them -- will benefit from the Marine Corps Martial Arts Program (MCMAP). Unlike men and women in the other branches of the armed forces, every Marine is taught how to fight hand-to-hand, up close and personal.
"Every Marine is a rifleman. Every Marine is a martial artist," Col. Shusko says.
For the first time in the U.S. military, an effort has been made to combine the most effective techniques of martial-arts disciplines from around the world into a single course of study -- MCMAP.
Among the fighting styles appropriated for MCMAP, Col. Shusko demonstrates the grappling techniques of Brazilian jujitsu, which mostly consists of ground-fighting submission holds and joint locks that he likes to call "wristy twisties."
These techniques are designed to control the enemy, to break bones and, if necessary, to kill.
Col. Shusko also teaches throwing techniques according to the Japanese art of judo and kicking skills from the Korean style of self-defense known as tae kwon do.
In addition, Thai boxing -- with its emphasis on elbow and knee strikes to inflict damage -- figures into the MCMAP curriculum.
"We did not invent anything," Col. Shusko says, "Just took the best and put it into our program."
Since lethal force is not always needed in defensive situations, the colonel schools his trainees in techniques similar to those used by U.S. police officers to make arrests or subdue suspects.
But MCMAP training involves more than merely learning how to fight. It's about learning how to be a modern-day warrior -- tough, confident and able without the ego-gratifying need to prove it.
It's about entering a bar and knowing you can handle any situation that may occur, not sizing up the competition and picking a fight, Col. Shusko says.
He and his staff recently trained a seasoned group of Marines aiming to become black-belt instructors. The instructors' course is one of the most grueling regimens in the military, and this class, which started with 34 trainees, has been reduced to 28.

Seven grueling weeks
For seven weeks, beginning at 6:30 every morning, they are put through their paces on obstacle courses and forced marches, in the swimming pool and in the classroom, on wrestling mats and in trenches.
Trainees must employ teamwork to help each other through the grueling course work -- sometimes carrying, pushing and pulling each other -- to make sure no one is left behind. Together, they often tote a 10-foot-long, 400-pound tree trunk on their shoulders throughout their training.
In classroom instruction, they learn about risk management, decision making, tactics and Marine Corps history.
Lugging 60-pound packs on their backs, they negotiate an obstacle course by climbing up 20-foot ropes and fording muddy ditches. Confidence and endurance come through tackling the 100-yard-long course five times without rest.
Through adversity, his students build character, Col. Shusko says, and MCMAP takes them to the point where their bodies do not have time to recover and heal before they are up and at it again.
"We push them just past their limit," says Staff Sgt. Richard Torrez, a MCMAP staffer, "and then that maximum becomes their minimum."
"We like it tough," Col. John W. Ripley, who has been on active duty for 35 years, explains to a group of MCMAP students training in the woods. "Mother's milk, value of mental and physical toughness.
"I've been starving, sleep deprived, biting cold, and began to love it," he says. "This attitude will serve you: I may not be the smartest, fastest or biggest, but I'm the toughest."

'One Mind, Any Weapon'
Gen. James L. Jones perceived a problem with Marines' fighting image when he became Marine Corps commandant in 1999.
As a young officer during the Vietnam War, he had heard that the North Vietnamese were more fearful of the Republic of Korea's marines than they were of his U.S. Marines.
A rumor had spread among the communists that all Korean marines knew tae kwon do.
Gen. Jones decided that the Marine Corps would develop its own martial-arts program, in part so that the enemy would know that American Marines are as adept at fighting with their hands and feet as they are with rifles and mortars.
In 1999, he turned to the director of the Marine Corps' training and education division -- Major Gen. Thomas S. Jones (no relation) -- to start a fighting school.
"I thought he was flippin' crazy," the latter Gen. Jones said during a MCMAP graduation ceremony in late October. "With all the things going on in the Marines, why do we need a martial-arts program?"
But in creating the MCMAP curriculum, Gen. Jones quickly realized its value. And as the commanding general of the Training and Education Command, he impresses that value on all who take the course.
"Shame on any of you here if all you care about is the belt you wear," he told the graduating class of black-belt students.

More than belts
"It's not about the belt. It's not about the physical training. We got enough tough guys and gals in the Marine Corps to sustain that.
"What we need to do is put the physical skills together with the mental skills and emotional skills and character development."
Ever since Vietnam, the Pentagon has sought to enhance the image of its enlisted personnel, as perceived inside and outside the military.
Although they lead the world's best-equipped fighting force, senior U.S. commanders have wanted to ensure that underneath the Kevlar and microchips beats the heart of a fighter who can prevail with little more than bare hands.
"I want the Marines who take this course and then return to duty feeling, 'Now people are safer because I'm here,' " Col. Shusko says.
The motto "One Mind, Any Weapon" is emblazoned on the T-shirt of every instructor at MCMAP, which teaches 184 fighting techniques and more than 60 character-building lessons.
Like traditional martial-arts disciplines, MCMAP uses a belt-ranking system: tan, gray, green, brown and black.
Every Marine is required to become a tan belt, and the highest rank is the sixth-degree black belt.
The Corps currently has more than 217,000 active and reserve Marines serving today, and there are 10,000 green-belt instructors, who are qualified to teach and test tan- and gray-belt students.
About 1,300 black-belt instructors are capable of testing students up to black belt.
Col. Shusko, MCMAP's director since 2003, believes his is the largest martial-arts school in the world, with more than 150,000 students across the range of tan through black belts. He personally has seen about 11,000 Marines go though MCMAP training.
Those who graduate then share their expertise with comrades at bases and camps from South Carolina to Okinawa to Djibouti.
Other branches of the armed services recognize what Col. Shusko's school has to offer: The Navy already offers Marine Corps martial-arts classes to midshipmen.

Extreme training
MCMAP training can be as hard on the instructors as it is on the trainees. Col. Shusko makes sure it's that way.
He leads by example, always wearing his camouflage fatigues and bulletproof vest while training or sitting behind his desk -- just to make his body work harder because of the added weight.
When he takes off the 16-pound vest, he feels like a slugger at the plate after swinging three bats in the on-deck circle.
His buddies nicknamed him Cyborg after the nearly indestructible robot portrayed by Arnold Schwarzenegger in "The Terminator." He's not as big as Arnold, but is just as chiseled.
And Cyborg never asks a trainee to do something he would not do himself.
"If they run the obstacle course five times, I'll run it 12 to 16 times," the graying Marine says. "If you want to work with Marines, you have to do what they do. It motivates them to see the old guy doing it."
As the thump of heavy bass blares from a weight-room stereo, the MCMAP wrestling class in the gym lasts hours.
The mat is shiny and slippery with sweat as the trainees grapple each other on a muggy afternoon.
Half of them are called off the mat to the sauna. Packed together like sardines, they sit in the heat in their thick fatigues until each of them, one at a time, has lifted a 45-pound weight overhead 20 times.
No complaints, then back to the gym for more wrestling as the other half of the class hits the sauna.
Sgt. Torrez nonchalantly rolls a trash can to the edge of the mat. "Puking is fine," he says, "just do it here."
The can goes unused.

Extreme but essential
Out on an obstacle course, a 230-pound trainee has burned his palms sliding down a slippery climbing rope. But he must complete a second climb before he or any of his fellow students can continue on the course.
One trainee braces himself against a support column; another braces himself against the first; a third climbs on top. One by one, the trainees create a human pyramid that allows the large Marine to clamber up and slap the top beam.
MCMAP training is extreme but not unnecessary, staffers and students say. The rigors and realities of being a Marine, especially during war, make valuable assets of preparedness and endurance.
Currently, about 23,000 Marines are on active duty in Iraq.
"Serving in Iraq is mentally, physically and emotionally taxing," says Capt. Jason T. Ford, 28, who served in Iraq from February through October last year. "It does a number on your head, an altered state of reality, an adrenaline spike every day. It's life or death."
A member of the MCMAP staff, Capt. Ford attributes his training for giving him the physical and mental stamina to maintain a grueling pace while patrolling the streets of Fallujah for 12 hours a day and then returning to his camp to write reports all night.
WWII vets awed
Veterans of past wars appreciate the training MCMAP provides.
"We [trained] hand-to-hand, the knife, holds and so forth, but MCMAP far surpasses our training during World War II," Ralph G. Phipps tells a group of trainees he's visiting.
The 80-year-old Marine regales them with his war stories, telling how he enlisted at age 16, landed on Okinawa in 1945, fought for more than 80 consecutive days, and fell wounded two days before the U.S. troops secured the island.
Dressed in his old uniform, Mr. Phipps spreads out his well-maintained combat gear on a table at the head of the class. He scrapes the edge of a shovel to show how he kept it sharp.
"You can read a book all day, but there are things that happen to a person in war that are not in the manuals," he says. "There was shooting, yelling and a lot of confusion, and a Japanese soldier knocked me down and stepped on my chest. I grabbed his ankle and he fell down. I happened to grab my entrenching tool and put his lights out."
Another World War II veteran, Cotton Billingsley, compares the training he received with MCMAP, saying it's "almost like getting into an automobile from the 1940s compared to one built today."

In the 'pit'
Col. Shusko has seen his share of combat operations in Desert Shield, Desert Storm, Beirut and Sarajevo,Bosnia, and his experiences inform his instruction.
On a chilly and damp October day, he sends the trainees out on a forced march -- six hours of trudging over a cold-hardened landscape, wading through dank water and crawling through thick mud.
Shivering in their water-laden fatigues, they arrive at their destination.
The colonel tells them they must go back to the start, retrieve two buddies as though they had been severely wounded, and carry them back across the entire distance they have just covered.
Near the end of their training, he exhausts the would-be black-belt instructors on a forced march and several circuits on the obstacle course, only to prepare them for the "bear pit" -- a large, flooded trench where they must fight each other to prove their new skills.
The rules: Dunk your opponent or remove him from the water. The trainees fight one-on-one, two-on-two -- up to five-on-five.
Cold water splashes and mud flies as they wrestle, kick and throw each other around the pit.
The 230-pound Marine bulldozes his way into the task, dunking or tossing out several combatants.
But even he is bested, and the last one standing is 2nd Lt. Tien Tran, who stands a good head and shoulders shorter than the "bulldozer."
The class nicknames him "the little Tran that could."
But it's not over yet.
Col. Shusko's staff challenges the students to take on anyone who has rivaled them throughout the semester, a tradition known as "calling out" your opponent.
Cold, wet and exhausted, the trainees leap back into the pit to wrestle with their nemeses. They must be aggressive, but cannot lose control. They must follow orders, but also must fight to win.
"It helps keep a level head," says Capt. Nic Wisecarver, 27, a MCMAP trainee from Reno, Nev. "It hones skills. Based on an enemy's action, you control your counteraction, and the transition from control to deadly force."
The standout student of the class, Capt. Wisecarver arrived at Quantico for MCMAP already a veteran of Afghanistan and a two-time national boxing champion at the U.S. Naval Academy. He will deploy to Iraq in mid-February.

http://www.washtimes.com/functions/print.php?StoryID=20051218-013829-7607r

Amazing (if subdued) Grace

CFWU x 2
"GRACE"
30 x 135# clean & jerk, for time.
subbed 75#
7:05
After 3x7 of 45# snatch
3x7 knees to elbows
Clean & jerk felt sloppy, and not deep enough. I need to work on form, hence the snatches.

Intro to Functional Fitness

The Company got their first taste of things to come:
4 rounds
1/3 mile run
5 pull ups
20 Squats or KB SDHP (20,16 & 12 kg available)
I finished in 14:34, first--strange but true.

Tres Tabatas Mas

Amundsen Warm-up/CFWU mixture

Tabata protocol = 20 seconds of exercise immediately followed bby 10 seconds rest, making 1 round

Tabata: 10 rounds each with 1 minute in between of...

1 pood (16kg) KettleBell Sumo Deadlift High Pulls
Over Head Squats using 5 ft PVC pipe filled with sand (~10#)
Push ups

Lowest set in each of the ten rounds is the score.

12+9+5=26

I'm going to do this this year!

Fight Gone Bad, Athletes for a Cure

Holy Crap did this kill me...

5 min on elliptical machine & CFWU of 15 (no pull-ups)

Three rounds for time of:
45 pound Thruster, 50 reps (done as sets of 25-rest, 15-rest, 10-rest)
35 Jumping Pull-ups (partitioned into 7 sets of 5, focus on full extension of the arms)

18:45

10 minute walking cool-down and off to work.

Ft Meade Golf Course

Fast group, sub 24 minute PFT
Indian run around course...
~1.5 miles 21 Burpees
~2.25 18 Burpees
~100m before the end 15 Burpees
~35 minutes

Static effort to get back in the groove

CFWU 3x10
Grease the groove: 5x5
135# benchpress
135# back squats
Knees to Elbows

Traveling sucks sometimes

Don't get me wrong, it is good to have firends, be friends, keep friends and visit friends. But friends are also those special people that make one get on the road, disrupt the diet, disrupt the workouts, drive inordinate lengths to undesirable locales and stay on fotons, floors and couches.
Friends are great.

Getting back in the swing of things after a rough weekend:
stretching followed by...
25,15, 5 rep rounds of:
20kg Kettlebell deadlift
16kg Kettlebell SDHP
12kg Kettlebell swings

5:05

Rings and things

15,12,9,6,3 round reps for time of:
ring pull ups
12kg KB swings
6:25
Finished w/5x5 of dips & 36" box jumps

PFT

20 pull ups
100 crunches in 2:00
3 mile run in 20:56
282

Overhead Squats

Nice way to prep for a PFT manana...
CFWU 1x10, 1x5
OHS 3,3,3,3,3,3,3
65,75,85,95,105,110,115
5x5 KTEs
15 minutes on the treadmill for cooldown
5@15/3.3, 5@10/4.0, 5@5/3.0

What was all that about?

Couldn't tell you why, but I haven't worked out for about a week or more...
Change of Command today, 1330.
Woke up and warmed up with kettle bells:
7,5,3,1 reps of
20kg deadlifts
16kg SDHPs
12kg kb swings
ran 1/2 mile, leapt 2 at a time up the steps to Federal Hill park, ran 1/2 mile back 9:25
cooled down by taking the dog for a jog around three blocks
(with various sprints after birds and squirrels)

Diana, Queen of the Hunt

This Dianne plus up was an ass kicker.
15,12,9,6, and 3 rep rounds of
135# Deadlift (I scaled from 185 Rx)
Hand Stand Push Ups (HSPUs)
and vertical leap 1 foot about standing max reach
~7 minutes, as I had to use the wall clock.
ASSKICKER, period.
After I walked 5 minutes 3/3, rowed 500m, ran 5 min, rowed 500m, walked 3/3 for you guessed it... 5 minutes.

Two days left in Corry

CFWU x 15
4 rounds for time of
Run 400m
20x 35# Thrusters
14:24

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