9/17/2011

Saturdays are Crossfit Days

Heavy Fran (85#)

21-15-9

Thrusters

Pull Ups

Time: 9:49

5 Minute Rest

Light Fran(45# and Red Assistance Band for PU)

21-15-9

Thrusters

Pull Ups

Time: 5:19

Fran is a dirty whore...

9/16/2011

Workout Is Changing Again and will stay roughly this way for the next 8 weeks..

AM:

OPT or Officer Physical Training, which was really just us playing Ultimate Football, think of Ultimate Frisbee but with a football... oh yeah and the Ref(The BC) is playing too and can do whatever he wants. It pretty much became Rugby where you could throw the ball and hit whoever you wanted... It was a lot of fun!

PM:

Bench Press:

10 Sets of 10 Reps with Increasing Weight.

1x10 45#

1x10 55#

1x10 65#

1x10 70#

1x10 75#

1x10 80#

1x10 85#

1x10 90#

1x10 95#

1x10 100#

Squats:

6 Sets of 10 Reps with Increasing Weight.

1x10 45#

1x10 65#

1x10 85#

1x10 95#

1x10 115#

1x10 135#

Chest Flys (Cable) 20#

3x6

Dead Hang Chin Ups:

Set 1: 8

Set 2: 5

Set 3: 2

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.