20060429
20060415
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'.
Got my rings today, looking forward to torturous uses during the WOD in the future.
Now--to the in-laws'.
20060404
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.
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.
20060308
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.
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...
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...
20060306
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...
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
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..
20:50, 17 deadhang pull ups, 100 crunches...
cold as hell outside..
20060228
Monday 060227
CFWU x 3
Squats
10x45# FrontSquat
10x45# OHS
backsquats
2x135#, 2x155#, 2x185#, 2x205#
225 failed twice
2x185#
ouchie...
Squats
10x45# FrontSquat
10x45# OHS
backsquats
2x135#, 2x155#, 2x185#, 2x205#
225 failed twice
2x185#
ouchie...
060226 Sunday
Clean and Jerk 1,1,1,1,1,1,1,1,1,1
wow, slowing down lately, not as easy to stay on top of the WOD where I am now, and I am still stateside! so no excuses...
CFWUx3, 2x75#, 2x95#, 2x125#, 2x135#, 140#-failed twice, 2x125#
wow, slowing down lately, not as easy to stay on top of the WOD where I am now, and I am still stateside! so no excuses...
CFWUx3, 2x75#, 2x95#, 2x125#, 2x135#, 140#-failed twice, 2x125#
060223
dark, raining, lovely Virginia Beach morning...very limited CFWU
Had 25#DB's, so I did 25 db thrusters & 25 PU's, but this was the first time I ran off treadmill, it was a new and refreshing WOD experience.
15:33
Had 25#DB's, so I did 25 db thrusters & 25 PU's, but this was the first time I ran off treadmill, it was a new and refreshing WOD experience.
15:33
20060222
Wednesday 060222
USMC Formation run, calling cadence for about 1/2 mile of 5 miles, felt good..
Gimme that good ole' Marine Corps spirit!
Followed by lots of pushups and leg lifts.
OOOO--Freakin--RAH
Gimme that good ole' Marine Corps spirit!
Followed by lots of pushups and leg lifts.
OOOO--Freakin--RAH
20060221
Tuesday 060221
Ten rounds for time of:
Row 250 meters
Bench-press 95 pounds, 25 reps
Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower.
0555-0645 EST
CFWUx2
1st Dam Neck, VA WOD
26:10
w/60#BP & 55 singles
Row 250 meters
Bench-press 95 pounds, 25 reps
Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower.
0555-0645 EST
CFWUx2
1st Dam Neck, VA WOD
26:10
w/60#BP & 55 singles
20060220
060220 Monday
Three rounds for time of:
Two-hand, dumbbell power snatch, 30-pounds each, 30 reps
30 Pull-ups
Run 800 meters
0900-1015 EST
CFWUx 3 w/front med ball squats, assisted pull-ups, and Burgener Warm Up
29:18 w/15#DBs & jumping pull-ups
followed w/15 minutes on the Treadmill, max incline, 3mph
Two-hand, dumbbell power snatch, 30-pounds each, 30 reps
30 Pull-ups
Run 800 meters
0900-1015 EST
CFWUx 3 w/front med ball squats, assisted pull-ups, and Burgener Warm Up
29:18 w/15#DBs & jumping pull-ups
followed w/15 minutes on the Treadmill, max incline, 3mph
20060217
Friday 060217
Mary:
As many rounds in twenty minutes as possible of:
5 pull-ups, 10 push ups, 15 squats
0600-0715
here goes...
CFWUx3 (w/5's in Pullups/Dips)
18 + pulls/pushes &2 squats
getting better...
finished with 12 minutes on stationary bike,
old habits die hard :-p
As many rounds in twenty minutes as possible of:
5 pull-ups, 10 push ups, 15 squats
0600-0715
here goes...
CFWUx3 (w/5's in Pullups/Dips)
18 + pulls/pushes &2 squats
getting better...
finished with 12 minutes on stationary bike,
old habits die hard :-p
20060216
Thursday 060216
For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters
Post time to comments.
Compare to 010210.
CFWUx1, 16:25, did it backwards, runs first... hope I won't implode :-p
Either way it kicked my behind.
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters
Post time to comments.
Compare to 010210.
CFWUx1, 16:25, did it backwards, runs first... hope I won't implode :-p
Either way it kicked my behind.
Tuesday 060214
LAST DAY WITH VMAQ-3!!!!!!!!!!!!!!!!
"DIANE"
21-15-9 reps of:225 pound Deadlift Handstand push-ups
Post time to comments.
Compare to 051128.
CFWU x 2
185#DL, used paralletes for 1st time, huge ROM difference,
not improvement, just difference...
14:553 rds 10 second L sit, 5 KTEs
"DIANE"
21-15-9 reps of:225 pound Deadlift Handstand push-ups
Post time to comments.
Compare to 051128.
CFWU x 2
185#DL, used paralletes for 1st time, huge ROM difference,
not improvement, just difference...
14:553 rds 10 second L sit, 5 KTEs
Monday 060213
2nd to last day before I leave MCAS Cherry Point, but who's counting?
"Kelly"
Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 051013.
whoa.cfwu x 2, Kelly in 23:55,
what a butt kicker.
15# med ball, so used 15" step
"Kelly"
Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 051013.
whoa.cfwu x 2, Kelly in 23:55,
what a butt kicker.
15# med ball, so used 15" step
20060213
Sunday 060212
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
modified CFWU/Burgener WU combo
8:32 w/normal dips & 95# cleans
Farmer walk/waiters walk:
150ft w/35/25
150ft w/30/20
150ft w/25/15
150ft w/20/12
150ft w/15/10
21-15-9 reps of:
Clean 135 pounds
Ring dips
modified CFWU/Burgener WU combo
8:32 w/normal dips & 95# cleans
Farmer walk/waiters walk:
150ft w/35/25
150ft w/30/20
150ft w/25/15
150ft w/20/12
150ft w/15/10
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At the old HQ, CrossFit MECCA in 2007