9/15/2011

Merciful Rest Day... I think I might be getting sick... no bueno.

9/14/2011

One of my Team Leaders wanted to workout with me today so I broke out of the usual workout and followed his.

Warm Up:
400m Jog
100m Sprint

Bench Press
1x8 135#
1x5 155#
1x2 185#
1x5 135#

DB Chest Fly
3x8 25#

Cable Chest Fly
2x6 25#

Super 7's
3x7 Lower Half Bicep Curl
3x7 Higher Half Bicep Curl
3x7 Full Bicep Curl
50#

Chin Ups
2x6

9/13/2011

4.5 Mile Run

Although the pace was markedly faster than my previous distance runs I was not pleased with this workout.. however when the CO says, hey let's go for a run, you don't say no.

9/12/2011

AM: 4.5 Mile Run(un-timed)

I hurt my right foot and I have some activities that will be pretty intensive coming up for the next 24 hours so I'm going to take it easy and rest from today til Thursday.

Update

9/11/2011(Sunday)

Rest Day

9/10/2011(Saturday)

Helen:

400m Run

21 KB Swings (24KGs)

12 Pull Ups(Kipping)

3 Sets for Time; 10:28

9/9/2011(Friday)

Squat: 3x5 160#

Bench: 3x5 135#

Deadlift: 1x5 245#

9/8/2011(Thursday)

Rest Day

9/7/2011(Wednesday)

AM: 1/4 Mile Fast, 1/4 Mile Slow 2 Miles

PM:

Squat: 3x5 155#

Press: 3x5 100#

P Clean: 3x5 140#

9/6/2011(Tuesday)

1/2 Mile Swim Un-Timed

9/5/2011(Monday)

AM: 3 Mile Run not timed

PM:

Squat: 3x5 150#

Bench: 3x5 125#

Deadlift: 3x5 225#

9/4/2011(Sunday)

Rest Day

9/3/2011(Saturday)

Crossfit: AMRAP 30

8 - 135# Thrusters

6 - Rope Climbs

11 - Box Jumps @ 30"

400m Run

As many sets in 30 minutes, partners do exercises together.

7 Sets completed

9/2/2011(Friday)

AM: 1/4 Mile Fast, 1/4 Mile Slow 2 Miles

PM:

Squat: 3x5 145#

Press: 3x5 95#

P Clean: 3x5 135#

9/1/2011(Thursday)

Rest Day

8/31/2011(Wednesday)

AM: 3 Mile Run for time: 21:30

PM:

Squat: 3x5 140#

Bench: 3x5 120#

Deadlift: 1x5 265#<--- This was a mistake and not supposed to happen.

02 Sept 2009

Gloved Up!

Modified "Nasty Girls"

50 Squats
7 Pull Ups
7 Dips
95# Power Cleans x10

Time: 17:52


The callouses on my hand opened up so I had to glove up for this workout and probably for now on. Anyway I can't do any Muscle Ups so I had to split it into the Pull Up and the Dip. I also had to drop the weight of the cleans, but I'm still sure I need to work on my form. I'm not getting anywhere near the amount of depth I need to. I think my feet are to close together. After tomorrow's workout I'll do some broomsticks.

Workout felt good for the most part, my mind was still a little distracted but I felt good.

01 Sept 2009

Failure!!

Warm Up:
15 min of Boxing

5x3 Bench Press @ 160# (Failure)
3xFailure Pulls Ups (20,16,13)

I felt distracted going into today's workout and it showed in my results. On the Bench I could feel the weight as soon as I started my warm up with only 95# on it.... then by the time I started my working weight I knew I'd have to drop from 3 sets to 5 with lower repetitions and I still didn't make that. I failed in the third set on the third rep, I had to ask for help to get it up. I dropped the weight to 135# which isn't a 25% reduction but I really don't want to do reps of 120#.

Pull Ups felt better, I got to 20 which is a first, but I think the reason was b/c my kipping form has been improving. I have an open callous on my right hand and that prevented me from getting a good hold of the bar.

Today sucked, I was to much in my head. Tomorrow is a new day though and a new workout so we'll see what happens.