Monday 060227

CFWU x 3
10x45# FrontSquat
10x45# OHS
2x135#, 2x155#, 2x185#, 2x205#
225 failed twice

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#


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.


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.


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
1st Dam Neck, VA WOD
w/60#BP & 55 singles


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


Friday 060217

As many rounds in twenty minutes as possible of:
5 pull-ups, 10 push ups, 15 squats

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


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.

Wednesday 060215

5k in 26:04

Tuesday 060214

LAST DAY WITH VMAQ-3!!!!!!!!!!!!!!!!
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?
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


Sunday 060212

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


Back Squat 5-5-5-5-5

0900-1100 EST
Started converting a friend to CrossFit today...
I did take it easy on him though:
KTEs 5x5

Friday 060210


Thursday 060209

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

0515-0620 EST
10 rds + 7.

Wednesday 060208

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.

CFWUx2-dips/pull ups
10,20,30,35,45,50,2x55,2x60, used weight belt
100ft waiters' walk 25#db100ft farmers' walk 50#dbs


060207 Tuesday


21-15-9 reps of:
Handstand push-ups
Ring dips

Post time to comments.

Compare to 051224.

0600-0715 EST

It's fitting that I've fallen behind in WODs, cause I feel like I'm falling behind in intensity as well.
Subbed bar dips, yes 1, not 2, 3, or 4, just 1.
8:00 after CFWU x3 (10)-Dips w/assisted pullups.
Finished w/5 min treadmill hill walk, 5 min on bike.


Friday 060203

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
0 Double unders
Post time to comments.
Compare to 050619.

0500-0615 EST
Subs: 18 inch box, 20# DB for swings, 12# ball for wallball.
I ran out of steam during burpees, after only 12, 31:46 when I called it quits...
shame, shame...I haven't stopped a WOD in weeks.

Thursday 060202

Deadlift 5-5-5-5-5 reps
Post loads to comments.

revisited this after returning from a trip...
CFWU (15)x1
KTEs 10-8-6-4-2
Ran for 10 min, start at 4.5, increasing treadmill speed .5 per minute, then 2&1/2 min walk cool down

At the old HQ, CrossFit MECCA in 2007