Front Squats, Chest to Bar, Double Unders

As many rounds as possible in 12 minutes of:

5, 115 lbs. front squats
5 Chest to Bar pull-ups
20 Double Unders

Rounds = 5

This was tough, especially after that 4.2 mile run yesterday. Body in sore mode.

Overhead Squats and Pull-ups

reps of 15-12-9:
65 lbs. Overhead Squats
Pull-ups

Time = 6:57

Nutts

for time:

10 hand stand push ups
15, 115 lbs. Deadlift
20, 24 in. Hurdle Jumps
30, Pull-ups
50, 14 lbs. Wallball Shots
100, Double Unders
400 meter run with 20 lbs. vest

Time = 26:03

I suck.

Lessons learned: Do 80 double unders, scratch the vest and carry the weight plate.

Good Morning...

3 rounds for time of:

30 sec. Tuck Sit
45 lbs barbell Good Mornings, 15 reps
30 Butterfly Sit-ups
25 lbs Superman Back Extensions, 20 reps

Time = 13:30

Double up

For time:

30-25-20-25-10
Double Unders
Sit-ups

Time = 6:43

Emily's Workout

3 rounds for time of:

~200 meter run
5 assisted Pull-ups
10 Squats
10 Situps

Time = 7:30

Trashy

5 rounds for time of:

5 Muscle-up Progressions
10 Power Cleans, 65 lbs.
220 meter Run

Time = 17:50

A lot of first times in this workout. First time using olympic rings, 10 lbs. olympic plates, and wrapping my wrists (which takes time getting used to, but helps with support).

HSPU, Squat Cleans, Pull-ups

5 rounds for time of:

5 Handstand Push-ups
10 Squat Cleans, 45 lbs. barbell
5 Strict Pull-ups

Time = 14:15

Glad I got this under 15. I really do not like doing barbell squats without plates because I dip down too low and it messes up my form. I think I need to make some wooden practice/form plates, maybe even Styrofoam.

Ay Caramba!

5 rounds for time of:

5 deadlifts
5 hanging power cleans
5 push press
5 front squats
65 lbs.

Time = 8:57

I was doing hanging squat cleans for the first two rounds for some dumb ass reason, but it makes sense, to me at least, to do hanging power cleans since your going to be squatting in the last exercise of the round.

Snatches & Pull-ups

For time:

12-9-6
Snatches
Chest to Bar Pull-ups

Time= 12:50

Should have went lighter since my snatch form isn't that great. I'm about to order some 10 lbs. olympic plates.

Reverse Coblimation

For time:

35 Burpees
30 Sit-ups
25 Kettlebell Swings, 35 lbs
20 Pull-ups
15 Hand Stand Push-ups

Time = 14:52

Way better that doing it the other way! I strategized better.

Coblimation

For time:

15 Handstand Push-ups
20 Pull-ups
25 Kettlebell Swings, 35 lbs.
30 Sit-ups
35 Burpees

Time = 16:58

Paul

5 rounds for time of:

30 Double-unders
20 Unanchored Straight Leg Sit-ups
55 lbs. Overhead Walk, 20 ft.

Time = 17:06

Hanging Power Cleans and......ugh! burpees

3 rounds for time of:

75 lbs Hanging Power Cleans, 15 reps
15 Burpees

Time=9:13

I attribute over exerted muscles and dehydration for this poor performance.

Push, Pull, Sit

4 rounds for time of:

10 Pull-ups
20 Push-ups
30 Sit-ups

Time = 12:27

Pain in the Leg

3 rounds for time of:

Lunges, 50 ft.
25 Squats
20 Superman Back-extensions

Time = 7:04

My quads and hams are going to hate me.

Push, Pull, Sit

5 rounds for time of:

5 Strict Pull-ups
10 Push Ups
15 Unanchored Sit-ups

Time - 9:30

Surprisingly, the unanchored sit-ups is what slowed me down.

It Has Been a Very Long Time...

It never fails. I tried to get back up on tracking my workouts and I slack up on it. A few legitimate reasons though. I bruised a ligament in my right knee before Christmas, and recently, I my left hip flexor's been acting up. I haven't been able to push it as much as I want to on my workouts, so I've been going either lighter on the weight, or less reps. My diet has been pretty shitty as well. I've been eating way too much starch and not enough fruits and vegetables.

Well, starting tomorrow, I'm going to going to try to be more vigilant in keeping up with my workouts and tracking them. I'll also be keeping my diet in check. and eating the way I need to.

Illing psoas

Did some sprinting today:
x3 200m, 400m. Rest the amount of time it took to cover distance.

I was doing the ab/back workout but my my left hip flexor started to get aggravated. It was doing the same thing las week after the box jump wad. I'm gonna try and take it easy on it. Try to limit those type of movements, but you need your hips for everything though! Ah well.
Sent from my Verizon Wireless BlackBerry

20 Steps

This morning:

Spin bike for 20 min. Worked on my deadlift, power clean, front squat.

Lunch:

4 rounds for time of:
Run up/down 20 steps of stairs, 6 times
20 Box Jumps
20 Wallball shots, 12 lbs.

Time: 24:35

Bad time. I subbed the stairs for running 400 meters. It was pretty interesting.

It's Been Too Long!

Whoa, it's been way too long! I was out due to some swine/avian/bronchitis type sickness, but I'm ready to get back at it. Today was my two-a-day day and I took it easy so that I wouldn't aggravate anything.

Morning: Ran two miles, not timed

Evening:
35 Push-ups
35 Unanchored Sit-ups
20 Strict Pull-ups
1/2 Mile Run
35 Push-ups
35 Unanchored Sit-ups
20 Strict Pull-ups

Time: 21:32

I'll probably hit up another two a day again tomorrow. Maybe a metcon in the morning and max out for lunch. We'll see what happens.

2 for 1

First workout
5 rounds of:
Max Rep Push-ups, w/45lbs.
Max Rep Pull-ups
2 min. rest between rounds

(Push-ups/Pull-ups)
1 - 15/9
2 - 8/6
3 - 10/4
4 - 7/5
5 - 10/4

then....

100 Double Unders for time
Time = 6:16

Whew, what a day! The original workout called for body weight bench press, but all the benches were taken up, so improvisation had to occur. I pulled my lower trap yesterday and it's been erking me since. I've been massaging it with a tennis ball so that's been helping a bit. I really pissed myself off with the double unders because I wasn't bringing my feet high enough in the beginning and I kept hitting my toes on the rope. That, and it added time recovering.

It's Already Begun

Modified AF PT Test:
1.5 mile run = 14:34
As many clapping push-ups in 1 min = 21
As many GHD sit-ups in 1 min = 23

Posting late is what I'm referring to. Must post everyday! Kind of disappointed in the run time, but it's the first time I've actually ran that far of a distance since injuring my left knee. Bruised ligament, hurt like hell when it happened. I went to the physical therapist on Monday and he said I was all clear for regular activity!

Push the Press

Push Press 1 Rep Max:
1-1-1-1-1-1

95-115-135-145-155-160(PR)

Starting to feel it in my knees a little bit more. I thought it was because of bad form, but then realized it was because of the overload on the knee as I try to keep the torso straight on the dip. Next time, I'll widen my stance to add more stability to the knee joint.

It's Getting Late!

Posting this a little late!
Yesterday:
5 rounds of:
Max Rep Push Ups w/ 45 lbs added
Max Rep Sit Ups w/ 25 lbs added

PU = 1st-12, 2nd-6, 3rd-7, 4th-8, 5th-5
SU = 1st-20, 2nds-15, 3rd-18, 4th-22, 5th-25

Didn't rest between the 1st and second set so that accounts for such a dramatic drop in performance. I'm going to try and put up the pull up bar tomorrow, but it depends on how much homework and studying I get done.

bleh!

I was supposed to max out power cleans today, but I'm so tired. Just got done pulling the 12 hr shift full of surprises and my body and mind are fatigued. My quads are pretty sore too, and looking at tomorrow's workout, I'm going to need to stretch them out.

Balls to the Wall!

5 rounds for time of:
35 Wall Ball Shots, 5kg
15 Pull-ups

Time = 19:35

I was so mad I didn't manage my time yesterday better to squeeze a workout in. It throws my body off when that happens. I went through the first set pretty fast, but started to break the wall balls up in sets of 10-10-10-5 and pull-ups in sets of 8 and 7. The last set I went through pretty fast, and did the pull-ups straight up! Glad I got this in under 20 min.

Wall balls, for those who don't know, is an explosive movement where you hold the ball to your chest, do a squat, and come back to the upright position while throwing the ball overhead to the highest point on a wall you can get it. As soon as you grab the ball from the rebound off the wall, you repeat. Youtube it! It's a great compound exercise.

jump, jump

as many rounds as possible in 20 min. of:
15 double unders
15 sit-ups
15 back extensions

rounds = 9

my left knee was starting to hurt a lil because of the double unders, and i kept hitting my toe with the jump rope. it stung bad! i was trying hard to get 10, but 9 works.

my math class for this semester was cancelled because not enough people signed up. i had to sign up for math at hurlburt field and change my shift to 7 am - 4 pm just to make it to the class that's at 4:30 pm, but i need this class though, so i gotta do what i gotta do.

i love metric

okay, maybe not love, but i really like them. they are an indie band from canada. my two favorites from their lp 'fantasies' are 'gold guns girls', and 'help i'm alive (acoustic)'. the latter just has such a great vibe to it, and the lead singer, emily haines has such a tender voice, it borders angelic. i haven't given the cd a really good listen yet, but some other stand out tracks are 'satellite mind' and 'twilight galaxy'. check them if you like some good alt/indie rock.

05jan2010 workout

morning
2 x 7 min. run, all out efforts

snatch
4 sets of 5
45 lbs, 45 lbs, 55 lbs, 55 lbs

worked more on form

lunch
for time:
run 800 meters
20 hip/back extensions
20 ghd sit-ups descending only to parallel
20 hip extensions
20 knees to elbows
20 back extensions
20 abmat sit-ups

time = 12:34

oh yeah! if forgot to say this before, but i love crossfit! i know a few people have a problem with it, but i think that's due to the amount of misinformation spread about it. i think it is a great work out plan, and have been using it for a while now. i've just now started to tailor it to be more specific to the bi-annual air force pt test, so i do two a days every mon, wed, and friday. i do the main site workout in the morning, and then an af pt test related work out in the evening. just have to remember to stretch properly after each workout!

2010...trying something new

alcon,

that's what they say in the military when they write something that everyone can read. yeah, i'm a dork. Anywho, i think i'm going to give blogging a try this year and see how well it goes. i wanted to keep everything on facebook, but their "notes" suck and i'd like to keep track of my work out progress as well as some other things i might come across in my life.

it's going to be pretty busy the first leg of 2010. i'm starting school on tuesday, so juggling workout time, work, school, and marriage is going to take some careful planning (and video game time!). i hope i don't get too burnt out.

my plans for this blog are pretty broad. it will be mostly used to track my work out progress, but i'll add anything else that tickles my fancy. i'm not going to capitalize, and it'll probably get on peoples nerves, but it's my blog and i'm lazy/busy/lazy (rd. 2nd para.). i'm going to update this blog everyday with my workout posts, and on mon, wed, and friday, maybe some extra stuff. i don't know, i'll play it by ear.