2/13/09

Ring Flys
- 2 sets of 2 from the ground
Turkish Getup
- 85# x 1 each arm
- Sandbag x 1 each arm
Rope Climb
- 1/2 way up no hands, down no hands, back up no hands

Notes: I've seriously digressed at ring flys. I gotta work on those. The sandbag weighs about 120# give or take. The right side wasn't nearly as bad as I thought. I really believed this whole thing was going to be an epic failure. The left arm however, was the most intense battle ever. Took me two times to get it right and it probably took a good 45 seconds to finish the second time.

2/11/09

5 rounds for time of:
- Bear crawl w/ 100 pounds on back down path
- 10 jumps over bench (1.5 - 2' high) on all fours
- Forward crab walk back down path
My path is maybe ten meters long. Didn't really measure.
TIME: 8:12

Didn't feel too good about this one. Was pretty low on energy and I'm terrible at crab walks. I think I'm anatomically destined to be horrible at them. My girlfriend says I keep my hips too low. I think I'd have to work on some shoulder flexibility to fix that problem.

2/10/09

As many rounds as possible in 20 minutes of:
- 400 meter run
- max pull ups

The breakdown:

Round 1: 14 pull ups
Round 2: 8 pull ups
Round 3: 7 pull ups
Round 4: 7 pull ups
Round 5: 7 pull ups
Round 6: 5 pull ups
Round 7: 5 pull ups
Round 8: completed run, no pull ups

Total pull ups: 53

2/09/09

2 Back Lever attempts. Got to the right position both times. Held it for 2-3 seconds the first time and maybe 1-2 the second time. Vary difficult and straining.

21-15-9 reps of the following for time:
- Sandbag clean (about 120#)
- Ring Dips
TIME:
8:18

Rope Climb: Climb between 1/4 and 1/2 way up with no hands, descended no hands, tapped the ground and then ascended maybe 5 feet.


2/05/09 - 2/08/09
REST & FTX for ROTC (going to be a lot of those this month -_-)

2/04/09

Strength Work

1 arm DB thrusters
- 85 x 5, 5, 5 (per arm)
1 arm DB overhead squat
- 85 x 3, 5, 5 ( per arm)
Turkish getup
- 50 x 3 (per arm)
- 75 x 2 (per arm)
- 85 x 1 (per arm)
1, 15' rope ascent and decent w/ no feet

The 1 arm overhead squats were a lot tougher than it seemed like they were going to be. I am completely wiped out and looking forward to a day off.

2/03/09

1 mile sandbag carry for time. Sandbag weighed approximately 120 pounds.

TIME: 13:35

I thought I would be breathing heavier after this one. I thought it would be more like a metcon. It wasn't really, but it was a great exercise in working through pain, just sucking for one mile and pushing through it. Great mental workout.

2/02/09

"Barbara"

5 individual rounds for time of:

- 20 pull ups*
- 30 pushups
- 40 sit ups (feet unanchored)
- 50 squats
3 minutes rest between each round.
* had to share a pull up bar.

Round 1 - 4:43
Round 2 - 6:17
Round 3 - 7:44
Round 4 - 7:38
Round 5 - 9:43

This was MUCH harder than I imagined it would be. By the 4th round I was lightheaded and queezy. My goal was just to finish the last round, as noted by the horrible time. It was pissing rain and about 60 degrees the whole time, but I think it may have actually helped. Had it been sunny and humid I probably would have passed out. Anyways, great workout!

2/01/09

REST & FOOOOD!!

1/31/09

DB snatch from knee high bench
- 85 x 3, 3, 3 (per arm)
1-legged squats
- 20 x 5, 5, 5, 5, 5 (per leg)
1 arm shoulder press
- 75 x 5, 5, 5 (per arm)
1 rope climb (15') w/ 10# chain around waist

1/30/09

5 Rounds For Time:
- Walking Lunges x 50' holding a 35# DB overhead
- 21 Burpees
TIME: 12:33

This one was pretty killer.

1/29/09

REST DAY

1/28/09

AM
PT Test:
- Pushups: 80
- Sit-ups: 78
- 2-mile run: 14:09

PM
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

TIME: 22:01

1/27/09

1-mile run
TIME: 7:35

20 close pushups
1 full rope ascent
20 close pushups

Took it easy today because I have a PT test tomorrow.

1/26/09

Box Jumps (36")
- 3 sets of 2 unweighted
- 3 sets of 2 +10 pounds
- 3 sets of 2 +20 pounds

1 legged squats
- 5 sets of 5 (each leg)

1 rope climb (from standing)


1/25/09

REST

1/24/09

3 mile run

TIME: 23:30

Surprised I even finished. Got a long way to go.

1/23/09

3 rounds for time:

- 10 knees to elbows
- 20 sandbag thrusters*
- 1 rope climb**
TIME: 12:40

*For the second and third round the number dropped to 15 reps
**Never made a full rope climb. For the first and third round I made it about halfway up. The second round I made it about a quarter of the way.

Notes: I need to lose weight. The rope climb killed me and I'm just plain out of shape.

1/22/09

REST

1/21/09

15-12-9-6 rep rounds for time of:
- 225# deadlifts
- Handstand pushups
- Pull-ups
TIME: 11:33

Had to deviate from the normal plan because I got coaxed into a WOD at the school gym. Great workout though. You really can't overstate the benefit of doing a timed workout with / against someone else. I have no doubt that, had I done this on my own, my time would have been in the neighborhood of 12:30 - 13:00.

1/20/09

For time:
- 15 sand bag shoulders (cleans)
- 30 ring dips
- 12 sand bag shoulders
- 24 ring dips
- 9 sand bag shoulders
- 18 ring dips
- 6 sand bag shoulders
- 12 ring dips
- 3 sand bag shoulders
- 6 ring dips

TIME: 16:18

1/19/09

20, 15, 10, 5 rep rounds for time of:
- lateral sandbag toss over 35" barrier
- pull-ups
TIME: 11:18
Notes: sandbag weights approximately 30-40 pounds