11/30/16

Today was some of the best PT I've gotten while here at TBS ... really great way to start the day.

A.
.75 Mile warm-up run to hill

B.
8 RFT:
~250m Hill Run (~125m up, 125m down)
15 Push-ups

-Didn't actually time this, but came in first place in my platoon... this was fun to beat everyone and get some quality intensity out of the hill run ... a lot of people were walking down, my goal going in to this was to move continuously without walking ... the last two hill runs really had me dragging ass, great workout overall.

C.
.75 Mile cool-down walk/jog

D.
One giant set:
:60 plank
'Suit-case' Sit-up x 30 reps
:60 left side plank
:60 right side plank
Sit-ups x 50 reps
:60 Plank

-Complete

11/29/16

Did another class workout today ... very low volume overall, didn't tax my body much.

A.
Back Squat
5x5
Rest as needed

-Went 275# across for all sets, nothing maximal, but good movement.

B.
'JT'
For time:
21-15-9
HSPU
Ring Dips
Push-ups

-11:19 ... I have only done this workout strict... went kipping today and obviously moved through it faster. HSPU were terrible today... not really doing them for 10+ weeks has caught up to me. First set was 15/6... then the rest were all broken up into sets of 3. Kind of embarrassing, but got through them. Overall this is one of the toughest Crossfit workouts for me. Glad I got some movement in today.

11/28/16

Had a short workout today... just went and banged out the class WOD as quickly as possible as my schedule was pressed, overall I'm really frustrated with getting weaker while at TBS... it is definitely an uphill battle... but atleast I got some activity in.

A.
Squat Snatch - 7 sets of 2 reps
Rest as needed
(Had about 20 minutes to get through this)

-165#, 185#, 195#, 205#, 205#, 215# (fail), 215# (fail) ... missed all the reps at 215# ... really frustrating to miss such a light load. 205# felt pretty smooth though.

B.
For time:
21 Power Snatch (115/80#)
21 Burpees-over-the-bar
15 Overhead Squats (115/80#)
15 Burpees-over-the-bar
9 Squat Snatch (115/80#)
9 Burpees-over-the-bar

-6:17 ... had to break this up a bit, went 15/2/2/1/1 on the power snatches, unbroken OHS, singles for the squat snatches ... not a great performance for me, but happy to get this in, left me pretty smoked.

11/27/16

In retrospect... had a great workout today, I was really bummed out by how weak I felt on the jerks... but haven't been able to jerk much at all over the last 10 weeks... overall got a good workout out of today though.

A.
Every 3 for 12 (4 sets):
Airdyne 12/10 Calories
20 Double-Unders
30 ft Handstand Walk

-Complete ... solid warm-up ... haven't handstand walked in months.

B.
Every 2 for 20 (10 sets):
Split Jerk x 2 reps
Build up to a heavy double over the course of 10 sets

-185# x 2, 205# x 2, 225# x 2, 245#, 255#, 265#, x 2

C.
Seated Unsupported DB Shoulder Press
8-8-8
Rest as needed

-45# x 8, 55# x 7, 55# x 6

D.
For time:
10/6 Muscle-ups
10/6 Bar Muscle-ups
20 Burpees
30 Box Jump Overs (24/20")
40 Wall-Balls (20/14#)
50 Calorie Airdyne
40 Wall-Balls (20/14#)
30 Box Jump Overs (24/20")
20 Burpees
10/6 Bar Muscle-ups
10/6 Muscle-ups

-22:59

E.
2 Sets:
DB Skull Crushers x 20
DB Tate Press x 20
DB Bench Press x 20
(perform as one giant set on a bench)
Rest as needed
Hollow Hold x :60
Rest as needed

-Complete with 2 x 15# DB.

11/26/16

Jumped into a class workout after driving back to Philly this morning... lower volume day overall, but glad to get some activity in.

A.

Dead-lift

3-3-3-3-3

-275#, 320#, 365#, 405#, 405# ... nothing maximal, only had bumper plates, so couldn't go over 405# due to lack of space on the bar. Haven't dead-lifted this heavy in a while, everything felt fine though. 

B.

4 RFT:

16 Pistols (alternating) 

12 Box Jumps (24/20")

8 Hang Squat Snatch (95/65#) 

-7:24 ... unbroken ... solid workout on the legs, my quads were surprisingly sore after this. Short, but good. Can't remember the last time I did pistols, but they were still there when I tried them. 

11/25/16

Active Recovery / hangover ... went hiking for about an hour, was nice. I drank about 15 beers over the course of the day yesterday, so I felt a little hungover today.

11/24/16

A. 

Thanksgiving 5k. 

-20:34 (6:37 average mile pace) ... felt a little beat up from the last few days of workouts, but nothing too bad. Ran this at about 85% effort, nothing crazy. Had a good time and just enjoyed myself. 

B.

1-ish hour of family football, got some good activity out of this. 

11/23/16

Did a casualty evacuation this morning ... basically just a bunch of running around in boots and a light combat load... probably around 3 miles of running while 50 people rotated through carrying two different people on litters ... also we did 67 burpees throughout the course of the morning.

11/22/16

Today was some okay activity... neither of the workouts really made me sweat much... but was still good to get some activity in.

A.
Ran the Double O Course around 1300 ... got a perfect score of 2:57.

B.
Crossfit Class at 1830

A.
Back Squat
2,2,2,2,2

-275#, 325#, 335#, 335#, 335# ... easy squatting with class, nothing maximal.

B.
AMRAP 4 Minutes:
4 Strict Pull-ups
8 Push-Press (95/65#)

Rest 4:00

AMRAP 4 Minutes:
15 KBS (72/53#)
15 Push-ups

-Don't remember my scores on these, but glad I got these workouts in ... went as hard as possible.

C.
20 Minute ROMWOD

-Complete ... felt amazing, really glad I got this in.

11/21/16

Chiller day today, not much of a formal workout, but got some activity in.

A.
Ran through the Obstacle Course about 5 times at a pretty casual pace, with rest in between.

B.
32 Minute Easy Run

-Complete

11/20/16

Complete Rest

11/19/16

Went to a class workout at my fiancés gym. Some of the best regular-class programming I've ever done, I really enjoyed it. Got a solid workout in, but didn't feel thrashed afterwards. My left hamstring is feeling really tight and kind of painful... I strained it on Tuesday and it didn't feel 100% today, but still got a solid effort in today.

A.
20 Minutes to Build to a Heavy:
Power Snatch + Squat Snatch

-95#, 125#, 135#, 155#, 165#, 185#, 195#, 205# ... was sharing a bar with a guy who was warming up with some much lighter weights than I usually use, but it was good to work speed at lower weights.

B.
With a Partner, reps broken up however:
1000m Row
30 Overhead Squats (95/65#)
50 KBS (53/35#)

-2 Rounds + 695 meters ... pretty easy aerobic effort, nice and simple.

Rest 5 Minutes, then...

C.
8 Sets:
10 Seconds Handstand Hold (against wall)
20 Seconds Rest

Rest 10 Minutes, then...

D.
AMRAP 7 minutes:
*75 DU Buy-in, then:
5 Muscle-ups
10 Wall-Balls (20/14#)

-5 Rounds, unbroken

E.
15 Minute ROMWOD

-Complete

11/18/16

Active Rest ... no time to do an actual workout today... but did land navigation in the morning and then some time in the pool in the afternoon ... basically lots of active movement.

11/17/16

Complete Rest ... feeling pretty beat up ... much needed rest.

11/16/16

Got a surprisingly decent workout in this morning... woke up at 0440 to get in a quick workout before the day started. This was a fun variation of Linda.

'Linda' - ish
For time:
10-9-8-7-6-5-4-3-2-1
Decline Bench Press x Bodyweight (185#)
Dead-lift x 1.5 Bodyweight (275#)
Power Clean x Bodyweight (185#)

-32:50 ... solid workout, was quick and dirty with very little warm-up... but the training school I'm in grants very little free time for working out. Glad I got this in.

11/15/16

AM Workout (0800)

Today was a pretty solid workout as far as Marine Corps PT goes ... our platoon commander had us do 'Murph' in boots/utes, but no weight vests. The mile run course was very short ... probably closer to 3/4 mile than a full mile.

For time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats 

1 Mile Run 

-29:10 ... went 20 rounds of 'Cindy' ... runs were fairly easy as they were probably closer to a 1200m instead of a full mile. 

PM workout (1830) 

Had a little extra time today, so went to a local crossfit gym and jumped in the class. I was a little more beat up than I thought I would be from this morning... but still got a decent session out of this ... really happy to get a quality ROMWOD in.

A.
Back Squat
3 x 3
Rest as needed

-135# x 5, 225# x 5, 275# x 3, 325# x 3, 325# x 3
-This was supposed to be 5 sets of 3 ... but my hamstrings started really tightening up after the second triple at 325# ... feels pretty terrible to get my ass kicked by weights I used to use for warm-ups ... but I guess 'Murph' thrashed me this morning.

B.
On a 12:00 Clock:

AMRAP 4 Minutes:
10 Box Jumps, step down (24/20")
10 Pull-ups

Rest 4 Minutes

AMRAP 4 Minutes:
10 Burpees
10 Thrusters (95/65#)

-5 Rounds + 5 Box Jumps
-3 Rounds + 3 Burpees ... got my ass kicked by a couple dudes in the class on these, but between working out less here at TBS and 'Murph' this morning, I was still happy with my effort.

C.
20 Minute ROMWOD

-Complete .... great stuff. 

11/14/16

48 Minute Easy Run ... was going to go to the gym, but the power on base was out ... so the gym was closed. Ended up just running around the base in the very cold, very dark morning around 0530.

11/13/16

Complete Rest / Travel back to VA

11/12/16

Just went in and did a class WOD at a local gym here with my sister. Would have probably done a much different workout had I programmed for myself, but still got a decent workout out of this. Have been doing very long/aerobic workouts lately... wouldn't have done another one today. Overall I enjoyed going with the class to have some people to compete with and keep me focused.

A.
3 RFT:
800m Run
20 Toes-to-Bar
20 Burpees
200m Farmer's Carry (2 x 72# KB)
20 Pull-ups

-28:40 ... T2B  and Pull-ups unbroken ... burpees and run were fairly consistent. Had to break up the second and third set of farmer's carry a couple times ... definitely the toughest part of the workout. Overall happy with how I felt and getting the sets of T2B and PU unbroken, big effort there ... back to VA tomorrow.

B.
15 Minute ROMWOD

-Complete

11/11/16

This morning was a pretty decent workout... really big bitch of a conditioning workout. It was much harder than I thought it would be. Overall a good session, even if I haven't been enjoying the gym much at all this week.

A.
5 Super-Sets:
Close Grip Bench Press x 6 reps
Strict Weighted Pull-ups x 6 reps
Rest as needed between sets

-135#, 155#, 165#, 165#, 170#
-45# across for the pull-ups  ... nothing maximal here, but got some solid work in.

B.
For time:
100 Calorie Row
90 Wall-balls (20/14#)
80 Calorie Row
70 Burpees
60 Calorie Row
50 Pull-ups
40 Calorie Row
30 HSPU
20 Calorie Row
10 Ring Muscle-ups

-38:10 ... rough ... had to break this up a lot, especially the WB ... just didn't feel that fit, but glad I was at least able to get this in.

WB = 25/15/10/10/10/10/10
Burpees = consistent slow pace
Pull-ups = 20/10/10/5/5
HSPU = 10/5/5/5/3/2
MU = 6/4

C.
EMOM 12 (4 sets):
Min 1 - GHD Sit-ups x 12 reps
Min 2 - EZ Bar Skull Crusher (50# on bar) x 12 reps
Min 3 - Seated DB Wrist Curl (2 x 15# DB) x 15 reps

-Complete

D.
10 Minutes Couch Stretch

-Complete

11/10/16

This morning was an okay session. Got in the gym around 0830 after a solid night's sleep. I worked out alone and just put together something on the spot. Didn't really push the loading and I couldn't really focus during the conditioning stuff... didn't get great intensity out of it, just kind of went through the motions. Overall, at least I got in the gym.

A.
2 Sets (10 minute clock):
On a 2:00 Clock:
100 Double-Unders
Max Reps Muscle-ups
Rest 3:00

-9 reps
-9 reps ... did 8 unbroken MU + 1 rep for each set. Both sets of DU were in about 60 seconds ... solid warm-up.

B.
On a 25 Minute Clock:

EMOM 10:
1 Power Clean + 1 Power Jerk

Rest 5:00

EMOM 10:
1 Power Clean + 1 Front Squat + 1 Split-Jerk

-185#, 185#, 205#, 205#, 225#, 225#, 225#, 235#, 235#, 235#
-185# x 3 reps, 205# x 3 reps, 225# x 6 reps

C.
3 RFT:
400m Run
10 Clean and Jerks (155#)
20 Toes-to-Bar
30 Wall-Balls (20#)

-22:40 ... I think I had a long 400 and I had some big transitions between movements, but still got a pretty decent workout out of this.

D.
3 Sets:
Side Lateral Raise x 12 reps (2 x 10# DB)
Rest as needed
Plank x :60
Rest as needed

-Complete

E.
10 Minutes lower body banded mobility

-Complete

11/9/16

Complete rest ... was planning on getting something in today, but just too exhausted and tired. Ended up having a cup of coffee in the morning and then going back to sleep for two more hours.

11/8/16

This morning was a solid workout, even if I felt like complete crap. Glad I got to workout with my fiance and do whatever we wanted. It was very nice to chill in the gym and just have fun.

A.
Every 2 for 6 (3 sets):
Sotts Press x 5 reps

-Used 45# bar across

B.
Every 2 for 6 (3 sets):
1 Power Snatch + 1 Overhead Squat w/ 2 second pause in bottom

-135#, 135#, 165# ... went light, used as a warm-up

C.
Every 3 for 18 (6 sets):
1 Hang Power Snatch + 1 Low Hang Power Snatch

-165#, 185#, 195#, 205#, 210#, 215# ((f) -failed the hang power snatch) ... didn't feel particularly strong, but tried to get some good reps in

D.
Every 3 for 15 (5 sets):
Push-Press x 3 reps

-185#, 205#, 225# (f) - 2 reps, 225# (f) - 2 reps, 225# (f) - 1 rep ... this went horribly, I felt very weak and uncommitted.

E.
3 Sets, each for time:
50 Calorie Row
20 Overhead Squats (115/75#)
15 C2B Pull-ups
Rest 3:00

-4:17
-4:32
-5:01 ... all sets unbroken, this was a big effort, really dragged ass on the last row, but I am very proud of myself for getting each set unbroken, was my goal for the day.

11/7/16

Complete Rest ... lots of food and sleep

11/6/16

Worked out in the old bodybuilding gym I used to go to back in high school. Ended up getting a pretty solid bodybuilding session in with my fiance. Was a low stress/fun time to get some activity in. My calves are biceps are sore from yesterday. 

A.

Bench Press 

5x5

Rest as needed 

-185#, 195#, 200#, 185#, 185# ... barely got through 200# for 5, so then took it down to 185 to get in some more working sets. 

B.

3 Super-Sets:

Max Reps Incline Bench Press (95/65#)

Max Reps Strict Pull-ups

Rest for partner's sets + 1 minute 

-20 + 12 

-17 + 10

-14 + 8 

C.

3 Sets:

DB Bench Press x 8 reps (2 x 60#) 

Hammer Strength Row Machine (2 x 80#) 

Rest is partner's set + 1 minute 

-Complete 

D. 

3 Sets:

10 Leaning Back EZ Bar Curls (55/45#)

10 Regular EZ Bar Curls (55/45#)

10 Leaning Forward EZ Bar Curls (55/45#)

Rest :80 

-Complete .... rough 

E.

Overhead Cable Extensions x 3 Drop Sets 

Rest as needed 

-Don't remember the weight used or the reps gotten, just picked a weight and went to failure and then dropped 10-15# lbs and went to failure again twice ... good stuff, very painful in the triceps. 

F.

2 Super-Sets:

Cable Tricep Push-downs x 15 reps 

Cable Bicep Curls x 10 reps

Cable Bicep Reverse Curls x 10 reps 

Rest as needed 

-Don't remember the weights, just went for a big pump 

G.

3 Sets:

10 Hollow Rocks

10 V-ups 

10 Tuck-ups

10 Second Hollow Rock Hold

Rest 1 minute 

-Complete ... always surprisingly brutal. 

11/5/16

Back in Boise ... dropped into my sister's gym for a class WOD, got a solid cardio/bodyweight workout out of this. 

A.

AMRAP 40 Minutes:

500m Row

100 Double-Unders

5 Bar Muscle-ups

10 Toes-to-Bar 

-MU and T2B unbroken ... tried to keep the row between 1:50-2:00 throughout the workout. DU were kind of a shit show, the first few sets I did 75/25 or 60/40 with planned breaks. Towards the end I was missing a ton and just getting through them as best I could. Overall a great workout after being in the field and transitioning back into a crossfit gym. 

11/1/16 to 11/4/16

On the range / sleeping in the field. No structured workouts, just lost of time shooting and moving under combat load ... very little sleep and terrible food.