20060731

Older is not always wiser.

So I attempt this beauty from Saturday 060729:
Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps
Post loads to comments.
...and it seems that one cannot do anything near their max effort bench or squat after their max effort deadlift, I petered out quickly with this after a herculean effort at Deads:
DL 3x250-2x285-2-300-1x305 failed-1x275-1x275-1x275
Bench press 3x155-2x175-2x195-1x200 failed-1x175-1x175-1x175
Back Squat 3x135-2x145-2x155-1x165-1x175-1x185
I then did 100 jumping dips & 100 body rows in the yard outside the company.

20060729

Saturday, in the park, think it was the 4th of July....

21,15, 9
95# push press
Burpees
double unders
7:21

Ok, no ice crean yet... WTF!?!?!

USMC PFT:
19:55 3 mile run, 17 deadhangs, 100 crunches

1st run of the new course, may be a little short...

20060727

If I eat one more peice of fruit I'm going to punch someone in the face

ok, ok, so this is a day late and there has been no work out yet today....
Yesterday Wednesday the 26th:
0600-0800 Submission Grappling practice with the Marines. Highly motivated.
Immediately after did an ME WOD from Monday 060724
Thruster 3-2-2-2-1-1-1-1-1 reps:
45x3,55x3,65x2,75x2,85x2,95,100,105,110,115
Hurtlocker after 2 hours of grappling....


...did I mention I want some ice cream?

20060725

Chocolate Chip Cookie Ice Cream Sandwiches.. mmmmmmm

0600-0730 MCMAP Instructor Sustainment:
Striking, Unarmed Manipulations, Counters to Chokes & Hold w/Bull in the Ring

WOD from Thursday 060720
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
0745: Used 65# & Treadmill...20:54

1045: 100 jumping dips, 100 full body rows

I want some Ben & Freakin' Jerry's!!!

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.

...nice one.
23:50, BW=170#, I used 135#.
Followed by some heavy bag & burpee love.

20060724

Co B PT

Another Friday Morning Marine Corps PT!
We ran a 5k on a 'sprint program' as such:
First mile, sprint a lap/jog a lap. Second Mile, Sprint half/jog half. Third mile, Sprint the turns/jog the straight-aways. 1 cool down lap...
Around 25 minutes... should have timed it!

20060719

Active Rest Day

Apparently 0600 Submission Grappling, 0700-0730 Marine Corps Martial Arts, and a 30 min steady state row (50088m) is not actually active rest....
**pshhh**

20060718

Today we start anew...

Today is another day, but why just 'another day'? Re-energize.
Sharpen the saw, as Covey says.
Inspire greatness, it won't inspire itself.

0600 EST
Started 'another day' with about 45 minutes of Marine Corps Martial Arts.
WOD from Friday 060714
For time: Run 800 meters 100 Sit-ups 100 Back extensions Run 800 meters
Post time: 14:43

Then some skills work, WORD UP.
5x5 OlyBar snatches
5x5 95# OHS
5x 135#push presses, 2x5 @ 115#, 2x5 @ 95#
5x5 KTEs

20060717

Monday 060717

5x5:
Dead Hang Pull Ups
Hand Stand Push Ups
Bar Dips
Bar Push Ups
Saved Rounds on Leadership:
"General A.M. Gray, the 29th Commandant of the Marine Corps, once stated that even if there are only two Marines together, one is always senior. What this means is that sooner or later all Marines find themselves in leadership positions. Because of this, Marine Corps leadership transcends rank and billet. Each of us must be prepared to step up and assume the mantle of leadership, and each of us must set the example for others.
The most important responsibiltiy in our Corps is to lead Marines. Marine Corps leadership is what has made Marines successful in war and peace for over two centuries. Many things make the Marine Corps unique from other military organizations. One of the most important of these is our leadership philosophy. All Marines are considered leaders and our philosophy of leadership is the same from private to Commandant."
-MA-1.04: Bayonet Techniques

20060714

Friday 060714

"Lynne"
Five rounds for max reps of:Body weight bench press/Pull-ups
Post reps for both exercises in all rounds.
Compare to 060521

BW=168#; 170#BP/Deadhang neutral grip pull-ups
8/11, 6/8, 6/8, 4/6, 5/7

Rowed 1500m in 8:46
Worked the heavy bag, combos, elbows, knees, then 5x1 minute engagement patterns far to close then back out close w/2 knunckle push-ups as 'rest'.

Later on same day...
Front Squats: 3,3,3,3,3,3,3
70,85,95,105,115,125,135
5x5, pull ups, dips, body rows & push ups on bars, then paralel bar swings.

20060711

Tuesday 060711

FROM: Thursday 060706

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060616

around 1100 EST:
CFWU of 3x12 : Pullups, Dips, Squats, BEs, Sit Ups
225, 275, 300, 315, 325 **off the ground, but failed to extend**, dropped to 255, 275, 295
5x5 of: 45# Bar high pulls, towel pull ups, 80# DB shrugs, KTEs

6pm to 7pm: BJJ intro class, float drill: armbars and guard sweep

20060710

Monday 060710

From...
Tuesday 060704
21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups
Post time to comments.
5 minutes of bike then CFWU of 25x Sit Ups, Back Extensions, Body Row, Push Ups, Dips, Squats
sub'd 70# for Clean & jumping pull-ups:
13:50
Rowed 1200m in 6:58

20060707

Friday 060707

"Home Remedy":
15 Back Extensions, 5 min bike for warm up
12 push ups, 500m row, 9 dips/pull-ups, 12 dips/pull-ups, 1000m row, 12 pull-ups/dips, 9 pull-ups/dips, 500m row, 12 push ups
18:18
5 min bike, 15 Back Extensions for cool down.

Still nursing a 'shmahsed-up' toe. Elbow and knee recovering at steady pace, but I'm wearing a hard soled boot on right foot, hobbling about feeling like Quasimodo.

20060705

Wednesday 060705

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

Post time to comments.

I'm usually several days behind, but a broken toe has been forcing me to contruct my own WOD until today.
Sub'ed 25#DB weighted Dips for BW bench press. Otherwise as Rx'ed
12:46

20060703

Monday 060703

DumbBell Push Press, 5,5,5,5,5: 25,35,40,45,50
10x25#DB Deadlift
10x50#DB Bench Press
10x35#DB Swings

Nursing a broken toe now as well as the aforementioned knee & elbow injuries.
Could I be any more stupid? I feel like these are amounting to a sort cosmic warning light to take it easy.
So why aren't I paying any attention...

20060701

Saturday 060701

Krav Maga Level 1 Testing, about 2 &1/2 hours of Krav Maga.
Passed with flying colors!
On to Level 2.

Friday 060630

Friday 01200-1300

Krav Practice: 1 hour Level One self defense practice

Friday Night

DB Bench Press 5,5,5,5,5

30,35,40,45,50

Wednesday 060628

from...

Monday 060626

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

10 full rounds +9 jumping pull ups, w/45#
Breif respite, then CrossPit'ed myself a little...
5 rounds of:
5 wallball shots w 5kg ball
5 push ups
5 2 punch heavy bag combos w/movement
Then...
10 straight punches w/each hand while holding a 3 kg ball in proper guard between other forearm and head
10 4 punch heavy bag combos w/movment
with 3# db in each hand: 25 hooks per side, 25 uppercuts per side

(late) Wednesday Night

BJJ 1&1/2 hours...
Takedowns, Takedowns, Takedown defenses, Takedown defenses.
Ouchie

At the old HQ, CrossFit MECCA in 2007