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3, 2, 1...GO!!!
Welcome to my fitness conscience...
This is where I go for my personal accountability because if I know if some of you are checking on me, then I'll be MORE MOTIVATED to hit another workout and post my results... REST LATER...!!!
TUE 30 OCT 07 WOD
Alot'a Tabata
Wall Ball
12kg Kb Swing
2x12kg Kb Thrusters
Pushups
Box Jumps
Pushups
OH Squat (broomstick)
25lb DB Renegade Rows
Burpees
12kg Kb Swing
2x12kg Kb Thrusters
Pushups
Squats
Handstand Hold
2 rounds - 14:30
MON 29 OCT WOD
Modified "Lucy" (5 PU, 10 Burpees, 400m x 5 rounds)
10 Pushups
15 Situps
400m (tried to stick with POSE Running)
5 rounds - 13:41
Not sure why I was about 2-min faster than my Lucy time 10 days ago. The pushups and burpees were taking me about 57 seconds each for the first two and they never got worse than 1:10. Tried to stay around 2:00 for the 400s. The pushups and situps were only taking 47 seconds but after five rounds that's only 50 seconds faster unless my PU/Burpees really fell off slower than that. It's either that logic or I was running faster in the POSE Method even though I was consciously trying to run "easy" (without dying and losing all simbelance of proper technique) and stay around 2-min each. Could it be easier to run faster in the POSE Method? I'm looking forward to getting my calves and core strong enough to sustain a 2-mile run.
SUN 28 OCT WOD
Rest Day
SAT 27 OCT WOD
Rest Day
Judo practice
shoulder is sore (from pushups??? or bench???)
calves sore
FRI 26 OCT WOD
POSE Running Technique on track
30-sec 10 pushups/walk (110 pushups)
30-sec form running
THU 25 OCT WOD
Rest Day
WED 24 OCT WOD
FIGHT GONE BAD
Wallball (14#)
Kb Swings (24kg)
Pushups
Box Jumps (22")
Green Monster (1.25#)
1-min each
3 rounds
1-min rest btw each round
TUE 23 OCT WOD
Bench Press
3-3-3-3-3
135-155-185-185-205(almost)
Back Squat
3-3-3-3-3
135-155-185-205-205(good)
Next time will try a good warmup (135x10 for each one) and stick with same weight for all 5 sets. 5x185 for bench and 5x205 for squats. That ought to create a little "BURN". Can't wait. This workout energized me.
MON 22 OCT WOD
Double Tabata
Air Squats
17-15-15-15-15-15-15-15
Pushups
17-13-10-10-10-10-9-10
Started doing as many as I could the first round (of course) then quickly transitioned into "just survive this experience" mode. I think I will better be able to monitor my progress and still get in the most volume with set reps per set (say that 10 times fast). Otherwise, my pushups would be 17-13-8-5-5-5-5-3. They are still strict form pushups and if I stick with 10s, that's 80 pushups. Going to shoot for 12s and see what happens. That would be 96 so that would be cool.
SUN 21 OCT 07 WOD
Rest Day (???)
Calves are still smoking from the Pose Clinic yesterday. Going to work some pullups today to jump start my quest for "mastery" of the fat kid pullup...
SAT 20 OCT 07 WOD
Rest Day (???)
Pose Running Clinic in Austin with Dr. Mike
2 hours of hopping and "running" learning to stay on the balls of your feet. Quite a workout. Lots of great drills for balance and strength that I am lacking in the calves and lower legs. Also learned some smoker crazy yoga pushups that Dr. Mike learned from Nicholas Romanov. Great day.
FRI 19 OCT WOD
"Lucy"
5 Pushups
10 Burpees
400m Run
5 Rounds
(15:42)
Sent from my iPhone
Broke out a new circuit on the boss today. Brutal. We stopped after 15 minutes. We were only half way through to the goal numbers of 200 total pushups. Ouch. Buttocks are already starting to hurt. The worse part had to be the new 14lb Dynamax Medicine Ball. Those will make a man out of ya. Can't wait to adjust to the 20 pounder... Was going to add in Air Squats between "exercises" for big group but they didn't show.
THU 18 OCT WOD
Flaming Enema Circuit PT
Wall Balls (14# ball)
Pushups (10)
32kg Kb Sumo DL
Jump rope with 1.25# weight rope (Green Monster)
2x12kg Kb Thrusters
Pushups (10)
24kg Kb Swings
Green Monster
2x12kg Kb Thrusters
Pushups (10)
(15:30 - 100 pushups total)
Tabata Intervals (work for 20-sec; rotate to next exercise on the 10-sec portion)
Worked out a new circuit today ala Fight Gone Bad. Four Kb stations with alternating Pushups and Green Monster (weighted Jump Rope) in between. Used the Tabata intervals for work (:20 seconds) and rotated between stations for the rest (:10 seconds).
TUE 17 OCT WOD
32kg Kb Sumo DL
Pushups (10)
24kg Kb Swings
Jump rope
2x12kg Kb Thrusters
Pushups (10)
16kg Kb Figure 8s
Jump rope
Went for 20 minutes. Pretty sure I got 5 circuits in because I was at 100 pushups. It was a little bit of a smoker. Tomorrow going to go bigger with Wall Balls and 12 other stations. Lots of squatting, going to name it Flaming Enema...
MON 16 OCT WOD
Swim relays for SG 6 (CPT Sims' group). Supervised their swims. Tried out a new relay for time to keep track of my in-shape-ed-ness using the patented MAJ Perkins (no relation) upper-lower body relay. Swim down and back in a 25m pool with the kick board (all legs) and then switch to the floaties that go between your legs (all arms).
MAJ Perkins upper-lower body relay
50m kick board
50m floatie
3 rounds
(9:31) smoker
Hit one of my first workouts with the heavy weight. Put together a package that I think I can maintain every once in a while to hit three big lifts at once when I have enough time to workout that day and enough previous rest to get through this one. I'll probably start timing this one when I can do the 95 pound thrusters.
So the workout will look like this:
95# Thrusters 21-15-9
5x3 Deadlift
1-1-1-1-1-1-1 Back Squat
I tried it with 2-min rest periods between every set but I think I'll make it 1-min when I start timing the whole thing.
MON 15 OCT WOD
Beginners "3 Bars of Death"
65# Thrusters 15-15-15
5x3 Deadlift 135-155-185-205-225
1-1-1-1-1-1 Back Squat 135-155-185-215-225-135(10-rep finisher)
2-min Rest between every set
SUN 14 OCT WOD
Claudia - 15:34
20 Kb Swings (24kg) - 400m Run (5 Rounds)
Swings - :53, :50, :50, :55, :53
400m - 1:55, 2:04, 2:08, 2:15, 2:15
12kg Kb Shotput - 100 yards - 1:32
Decided to forgo Judo today and take a true Rest Day. Spent the day with the family, got some new clothes for the little boy, got the materials for my parallette bars and my garage gym pullup bar. Look out CrossFitters, there's gonna be a new sherrif in town...LMFAO...I am so far from Cross"Fit" right now it isn't funny but I can only imagine how good this will be in six months when the next APFT rolls around. Can't Wait.
SAT 13 OCT WOD
Rest Day
**Did knock the dust off the road bikes and dug out the spandex and rode for 30-min tonight. Thighs are burning but they should be good for our date with "Claudia" tomorrow.
Spent easy day following APFT playing Ultimate Frisbee in the dark at 0530. Lit-up frisbee made for some intersting maneuvers in the dark. But it works. Ultimate is always a good time. It amazes me the number of people who can't throw a frisbee...maybe the hippees died out too soon...
FRI 12 OCT WOD
Ultimate Frisbee (30-min)
Suicide Ladders
20-40-60 yards (Sprint down - backpedal back)
3 Rounds
25 Pushups
25 Crunches
25 Pushups
THU 11 OCT WOD
APFT (270)
2-min PU - 65 (90)
2-min SU - 75 (99)
2-mi Run - 15:20 (81)
WED 10 OCT WOD
Rest Day
TUE 9 0CT WOD
DD(-) warmup
Kb Slingshots
Kb Figure 8s
16kg & 24kg Kb Circuits
5 x Cleans & 5 x Swings (3 rounds)
5 x Snatch & 5 x Sumo DL (3 rounds)
1-min Killer Circuits (1-min each / 1-min rest)
10 x Snatch & Swings (2 rounds)
16kg & 24kg Swings (2 rounds)
MON 8 OCT WOD
Rest Day
SUN 7 OCT WOD
Dirty Dozen warmup
Kb Swings 1 x 20 (12kg)
10 pushups
Thrusters 3 x 5 (95#)
Squats 3 x 10 (135#)
SAT 6 OCT WOD
Rest Day
Today was a training holiday so our three-day Columbus Day weekend becomes a nice four-day holiday. One of the perks of being in the Army. I decided to head to the local Air Force base to check out their brand new fitness center. I read somewhere that they spent $1.9 million on equipment. I was really hoping to find a brand new Concept II rower so I could log my PRs in the 500m, 1000m, 2000m and 5000m all in one day. Unfortunately, the only thing that place didn't have was the rowers. It looked like a Lifetime Fitness mega-gym with machines galore, huge aerobic rooms with cool group circuit PT weights from Iron Mind. Gonna check those out. The building also had a running track around the outside near the roof. Pretty cool. The other huge difference was the change in mentality on the base compared to any Army post. On an Army Post everyone is dress right dress and most people are running in formation along crowded roads. The lucky few that get to utilize the gym are crowded in those sub-par facilities only from 0530-0630. After that, it's a ghost town until the retirees shuffle in to try to extend their quickly shortening lives at lunchtime. No rowing today but I was able to get in a nice workout with the weights. I think they had a dozen flat, incline and decline benches and only one squat rack. Once I kicked the two B.S.-ers leaning on the rack, I went to work.
FRI 5 OCT WOD
Dirty Dozen
1x12 Thrusters with 60#
Green Monster 1-1-1 with 1-min rest btw
1 set of situps for 1-min (39)
Deadlift 2x12 @ 135#; 2x5 @ 185
Squats 2x6 @ 135 (deep)
WED 03 OCT 2007 WOD
Tabata Swings - (12) - 16kg Kb
Tabata Pushups - (10)
Tabata Squats - (13)
Tabata Situps - (9)
Tabata Thrusters - (6) 2 x 12kg Kb
8pm Track Work -- 4 x 400m
(1:34, 1:32, 1:34, 1:34) equal rest periods
02 OCT 2007 WOD
KETTLEBELLS
Swings
1-min ea (16kg/24kg/12kg) 3 rounds 1-min rest btw
Windmills
3-2-1 each side (12kg/16kg/24kg)
1-arm OH Squat
6-4-2 each side (12kg/16kg/24kg)
GREEN MONSTER
1-2-2-1
1-min rest btw each set
1-1/4lb LifelineUSA weighted jump rope
Haven't used the Green Monster in a long time. It seemed to be easier (not as winded) but after kettlebells, it just smoked the forearms. No way we were doing 1-2-3-2-1 without some serious crying.
01 OCT 2007 WOD
HILL SPRINTS
10-min slow jog warm up
6 x 30-second hill sprints
walk to bottom
10-min slow jog warm down & stretch
Now that I have figured out the remote posting, I will start adding my own personal version of the CrossFit Workout of the Day (WOD) that includes my usual morning PT session. Very infrequently, it will include the obligatory push-ups, sit-ups and run that is customary in the Army. 20+ years of health and fitness innovations and we are still using workout methodologies invented during World War II. But do not fret, for me, these workouts are far and few between. Usually a precursor to an upcoming APFT (16 OCT). Otherwise, my workouts involve some kind of Russian kettlebell smoke session where I try to punish my boss or the very few of my peers that dare to show up for some real PT. I've been truly impressed with the kettlebell workouts since Santa Claus squared me away for my birthday (thanks Honey!!!).
Still nursing my hyperextended elbow from the Judo tournament three weeks ago. Don't want to start back with the pushups too early because I want to save the elbow for some killer CrossFit workouts after the PT test. Looking forward to lots of pullups, deadlifts, and overhead presses throwing some iron around. I don't want to just focus on the PT test anymore, it is not good for my fitness if you can believe that. But just doing PU, SU and run everyday makes your strength very imbalanced (no pulling) and all that running makes you very tight (not flexible) and prone to injuries like the sore knee and foot I've been nursing for as long as I can remember. I'm thinking adding in some CrossFit worthy workouts will clear up some of my problems. We'll see...
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