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.