Friday 060623

This beauty from

Friday 060623

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060322.

5x5 of: squats, BE, deadhang p/u, dips
75x3,95x3,105x2,115x2,125x2,135,140,145 failed to extend, not driving legs out deep enough... 125,130,135,140 concentrating on good solid form.

Comment #72 - Posted by john h at June 23, 2006 10:35 AM

Tuesday 060627

FROM...Saturday 060624


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 060407.

I got on this around 1015 after CFWUx2, 8:17 w/70#

I went nuts w/heavy bag, movement & medicine ball until failure (not long enough though)

5x5 KTEs


Thursday 060622

I got to class today an 11am to find that it was a fitness day, which after about 35 minutes of exercise, concluded with a CrossFIt style workout:
2 rounds, seperated by 1 minutes of:
40 seconds each, with 20 seconds rest between exercises
1 arm DB swing 30#
mountain climbers
LOVING IT! Hopefully the fever catches on and the other students concurred.
CF is the way to train....


Tuesday 060620

ok, with the hurting knee & elbow; limited warmup: 5 minute bike then 2x15 of BEs, SitUps, 45# Front Squat, 15 sec L Holds
DEADLIFT workout from Friday 060616: 1,1,1,1,1,1,1,1 reps; post loads to comments.

I went nuts with singles:
It wasn't that I lost count. It was more of a Kid Rock's 'Bawitaba' followed by Erik B. & Rakim's 'Juice (know the ledge)' kinda moment which just called for more deadlifts...
10:01 2000m row after for cooldown and practice


Monday 060619

Sunday 060618, but done today around 1040 EST
Front Squat 3-3-3-3-3-3-3 reps
Post loads to comments.

Having to take it easy due to the still hyperextended elbow joint (from 060618) and a deep tissue bruise to the top of right tibia (from 060611)… either that or don’t work out at all.
5 minutes stationary bike, 1x15 of: BE, situp, squat w/olybar, Samson stretch3x45,3x55,3x65,3x75,3x85,3x95,3x105

Saturday 060617

2 hours of Krav Maga, wonderful time. Intro to Sparring for the first time at KM. Only problem came from (1) improper breakfall followed up with (1) armbar to same arm, leading to .....(drumroll):
Hyperextended elbow. Hyperextended elbow occurs when the elbow is forced backward. It can happen in a fall or when a backhand tennis swing or similar movement goes wrong. The result is pain and swelling in the joint and in the soft tissue at the front of the elbow. A splint or sling may be needed to support the elbow until the pain stops. [http://www.parknicollet.com/healthadvisor/conditions/elbowpain_2.cfm]


From Wednesday 060614
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups
Post rounds completed to comments
2x10 of KTE, body rows, dips, BEs, situps, OHS w/10#DBs for warm up...
Used an OlyBar, otherwise as RX'd:
8 rounds + 12 Hang Squat Cleans
Practiced hook grip, first six sets unbroken


Thursday 060615

Still behind, about a week, but catching up... I am at least remembering to post, even if I had to sit here and make the last 3 posts all at once :-)
From Saturday 060610
Thrusters 3,3,2,2,2,1,1,1,1,1,1
Biked for 5 minutes, rowed 1000m in 5:47 then did a variation on the CFWU, 5x5: Pull ups, dips, sit ups, KTE, BE, Goblet Squat w/25# DB3-55, 3-70, 2-95, 2-105, 2-110, 1-115, 1-120, 1-125, 130 failed to fully extend press, 1-120, 1-125
Rowed 1000m in 6:08 for kicks and form practice.

Wednesday 060614

1 Hour of Krav Maga, covering all of level one.
I partnered with someone a little less than half my age, and his performance showed a complete lack of physical preparation. This seems to be a trend I see in the younger members (16-20) of the class. Why is it people 10 years my junior can't pull through a workout? I don't ever remember getting so gassed until I was like 26-27, and that decline into misuse and abuse of the body is what motivated me to do more and get here...
How does one not realize a deficiency , admit it, and challenge themself to improve?

Tuesday 060613

"Linda", aka the Three Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.
(you have to love stuff like that...)
5 minutes on max incline treadmill, 1000m row for warm-up, then:
BW 168, 135 BP, 85# Clean, 55#DBs DL
time= 25:16

Monday 060611

Meant to do the WOD ( Back Squats ME) but the rack was all tied up. Instead did the CFWU 2x then:
2x10 of:
45# OHS
95# push presses
135# Deadlfit

word up
Later that night 1 hr Krav Maga Level One


Friday 060609

Company PT, similar to a WOD though, with a squad of 6 other Marines, as fast as the slowest Marine's pace...
30xFlutter Kicks
Run 800m
25x 8 count body builders
Run 800m
30x ROK Jumping Jacks
Run 800m
25x Dive Bombers
Run 800m
Run 800m
25x Marines Corps Push-ups
Run 800m

Thursday 060608

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions
Post time to comments.

27:49 as RX'd

Wednesday 060607

Tried to do the back squat ME day from Saturday 060603, however the stalwart, chatting non-exercising masses staked out the 1 squat rack and I was denied access.
2x10 of:
45# Overhead Squats
95# Push Press
135# Deadlifts


Tuesday 060606

0600-0700 EST
Started the day right off with 1 hour of MCMAP MAI training with the Company MAIT.

From Friday 060602
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
50 Double unders
Post time to comments.
Compare to 060427.

1245-1415 EST I wound up with this:
Due to my own neglect I lost my ipod nano on the way across the parking lot, didn't realize it until later that day when I went from work to the gym... boo hoo
After 3x CFWU...
I subbed 25# DB for KB, did walking lunges with 25# db's, did 25 KTE & 25 V-Ups, got 11 Burpees into it an ran out of steam at 27:19...
There's just so much a man can do when suffering from the effects of his own absent-minded stupidity.

Monday 060605

Hang Squat Cleans from Wednesday 060531
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments:
1330 EST
cfwu x3, 500m on Rowing Machine (bad idea)
95x2,105x2,115--back started stiffening up with some pain, so went down to just bar x5
stretched back and hamstrings for about 20 minutes...
1900-2000 EST
Krav Maga w/Wifey for first time!


Saturday 060603

1100-1200 BJJ Open Mat Rolling
1200-1300 Krav Maga Level 1

Friday 060602

6:30 EST
1 hour ultimate frisbee
12:30 EST
I did this beauty from Monday 060529
Three rounds for time of:

Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups

Post time to comments.

CFWUx2 w/OHS & goodmorning subs
I wound up doing 12 25#db thrusters & 14 tucked pull-ups, runs on the treadmill again...


Thursday 060601

From ;
Friday 060526
Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

...at around 1600 EST:

CFWUx2 (-squats)
14:15 w/runs on treadmill
then to the pool for 4 laps breaststroke, 4 laps sidestroke, 4 laps backstroke and 4 laps freestyle

Wednesday 060531

From Tuesday 060530
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
1130 EST
5x135 Warm Ups:185,205,235,255,275-fail, 235x3
5x135 to grease the groove
5x5 KTE, 50 2kg Ball Pass Bicycles, 5x5 feet to hands 2kg ball passes
1400 EST
MCMAP PT: 2 & 1/2 hours of Tan Belt sustainment and proficiency

Tuesday 060530

Gracie BJJ class, guard work & rolling...

At the old HQ, CrossFit MECCA in 2007