Wednesday the 27th

Lots of great things going on. There are three of us working out from my section, one other Marine and a Soldier. Lots of fun, The Marine is entering his second full cycle of thee/onone/off working out, today we did "Lynne", 5 rounds of max bodyweight bench press and max pull ups. I did ok, as Rx'ed.

I have not had time to keep track of scores, other than as individual bragging rights on that day, or at least until the next workout. Its a good motivator.

But the biggest motivator I have over here is the picture of my wife that I see throughout my day. Her bright smile and warm eyes shine through my day, no matter what is happening. She is the sweetest thing that has ever come my way, without any doubt. I love her with al my heart...

Working out helps deal with the frustrations and stress of work. it is her that keeps me going through the day, no doubt at all about that.

Tomorrow we're going to try "Eva", which looks positively "Evil". Five rounds of 1/2 mile run, 30 KB swings and 30 pull-ups.

And I'll have to admit that before I go, and after I'm done, I'm gonna look at that picture, and miss the love of my life.

Chillin', maxin' and relaxin'.

Except not really at all. I've done two cycles of 3/on 1/off after the week it took me to get here and get acclimatized. Thing is, no time to blog. 14-16 hour days will do that to you.
Doing the 5x400m sprint & 50 squat WOD from the main page manana. One of the guys here is gonna do CF with me too, he lasted 1 cycle so far, and he'll be a beast soon enough.
Did 2 consequtive muscle ups today. Ooorah..
I keep checking Bullfit, Santa Cruz looked like fun. I cannot wait to get back there. The gear heree is very good. KBs up to 20kg, rings, dynamax balls, 2 rowers (broken of course) but all in all a great gym if you force yourself to actually make the time to work out.
Stay strong.
-J

"Fran"

Fran is 3 rounds of 21,15,9 Thruster, Pull-ups combo.
I used 70lbs for thrusters, and did some semi-kipping pull-ups.
7:02

"Randy"

I won't be ble to say much about where I am, but its picturesque to say the least.
No worries, its safe and serene most days. I am hard at work.

Yesterday was the first time I worked out in a week, the gym her is just swell.
Warmed up w/1 round of the CFWU & 500m row.
Randy is 75# power clean, 75 times for time: 6:38
Cooled down w/some practice work on KBs, KTEs and another 500m row.

Miss everyone, my connection here is sporadic and my time is not my own. Despite that and whatever other obstacles, I will try to post.

Semper Fi,
-me

Nuts

I've been doing some mad furious work-outs lately.
Today was 3 rounds of:
15x225lb deadlift
15xhandstand push ups
15xpull-ups
15x95lb thruster

This was horrible, after two rounds I was ready to vomit.
I finished, in shameful time (~24 minutes).
Still feel ill.

Too damn hot for penguins...

I've been on a roll at times, but not posting. Times are on CrossFit BWI when Ryan posts them. Got real muscle ups this week, getting fitter.

Travel & Time, Time/Travel, Time Travel

Time is getting short, traveling is taking longer, we need to develop some technology to fix this for me.
I worked out twice this week--slacker, huh?

Back in the groove this week. I need to work on the diet as well.
Airport food is not Zone friendly and I am tired of beef jerky.

Shoot, Move & Communicate

Spent the week on the range, today did my workout there.
After a morning of rifle shooting & movement with the M-4 carbine.
In boots and utes, five rounds for time of:
5 pull-ups
10 dips
15x 1 pood KB swing

8:15, wow--worn out from yesterday. This was 5 hours ago, neck and arms are still shot.
Shot, get it? SHOT. Ha.

"Lynne"

Five rounds for max reps of:

Body weight bench press (170)
Pull-ups

Post reps for both exercises in all rounds.

Actually did this as prescribed, full bodyweight.

107 reps total:

1) 13/15, 2) 9/13, 3) 7/14, 4) 6/10, 5) 7/10

Finished up with 2x10 KTEs

Thought I would cheese out and be lazy, went to CFBWI and did Ryan's Dumbell complex instead.

WOD

5 Dumbbell Deadlifts
5 Dumbbell Squat Cleans
5 Dumbbell Push Press
5 Dumbbell Squats (hold dumbbells on your shoulders)

Started with moderate weight dumbbells and performed the progression, without setting the dumbbells down between exercises. Add weight and repeat the progression. Keep using heavier dumbbells until you cannot do the progression.

Started at 25's and completed through 50's, attempted 60's and failed after 2 cleans.

Frying pan to fire

Off the cruise, off to the range...
With effort I will continue to train hard, not hardly train.

The cruise went well, two days of good snorkeling, two WODs, sprinkled throughout a week of opulence. For what it is worth a buffet is wasted on me--thank God. The first day we were told the average cruise member gains -14 lbs. I did gain 3, but I blame that more on beer than anything else.

Back to the grind.

Like butter...

Cause I'm on a roll. Or cause I am soft?

Three days on, second time in about a week--awesome.
Max deadlifts yesterday:
135x10, 185, 225, 275, 305 (old PR), 335 (new PR), 340 (fail), 337.5 (fail)
5x3 kettlebell windmills

Now off to the week's cruise.

This week's action

New Year, new routine, same ol' s@!t...

Wednesday: 20 minutes of 5 push-ups/10 sit ups/15 squats: 21 and change...
Thursday: 20 minutes of 20 45lb overhead lunge steps and 10 burpees: 10 + 3 steps...

CF BWI is rocking...

Thanks for asking...

So, I have been going to CrossFit BWI this week.
It rocks.

Today we did:
400m run
21 x push press, KB swing, burpees
400m run
15 x push press, KB swing, burpees
400m run
9 x push press, KB swing, burpees

14:23, not the fastest, I got beat by well over a minute.
I used 74lb push press, 55lb Kettlebell, sub a little bit more than whatever you feel comfortable with and stick to it...

2nd Day

CF BWI again,
For time:
800m run
30 24in Box Jumps
500m row
25 24kg KB swings
3x100ft bear crawls
20x 20lb slamball
400m run
15 Ring Dips

18:19

CF BWI visit

I went to workout w/Ryan at CrossFit BWI today at noon.
Did 2x 400m run, the Burgener Warmup w/PVC, 20 Abmat sit-ups and 10 ring dips for a warm-up.
WOD:
10 rounds of 10 Deadlifts & 10 push-ups
8:36

Worked out some kinds with a Foam roller and 'the stick' after, those are going on my wishlist...

From the main page

From....

Friday 071214

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 070910.

Did the CFWU 1x, then:

SP: 95,105,115,125,130(FLD)
PP: 115,125,135,140(FLD at 3rd),135
PJ: 115,125,130(FLD to lock at 3rd),115(FLD to lock at 5th),95,95

5x5 KTEs
2x100ft Farmers walk w/50lb DBs

WOD from Christmas eve (yes--late)

So I used to work out, so I figured I would try it again after a week of holiday fat-ness....

Warmed up with some medicine ball cleans with my new 10lb Dynamax
(did I mention that, WOOOOOOOOO!!!!)

Then did the Xmas Eve WOD:
150 Burpees, for time.

..in..

17:58

Lather, rinse, repeat...

I did it again, outside (brrrr....) with a 45lb barbell. 20:05
Whole Company participated, with mixedresults.
Form was an issue, as always, but they perservered.

WOD From 12 Dec 07

1 Round of the warm up at 12 reps each
Stretched
BOOM
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
(Subbed 55lbs, ran on treadmill)
22:43