2/26/17

AM Workout (1000) 

In retrospect... this was a decent workout... I just really didn't enjoy doing it. I am extremely stressed and unhappy with my life right now. I don't get this down very often... but I know I'm not doing alright when even working out is not enjoyable. I pushed myself to get this shit in and got through everything... I was pissed about missing reps on the push-press and about how shitty the 'new' gymnastics rings at the gym on base are... they are complete pieces of shit and are very difficult to string reps together on due to the way in which they are rigged up.

A.
Five sets of:
Push Press x 3 reps
Rest as needed

-185#, 195#, 205#, 225# (fail - 2 reps), 215# ... felt good on 205#, so I took a big jump to 225# and couldn't get the third rep... used to easily hit 225# for sets of 5... so this is extremely frustrating. 

B.
Five sets of: 
Unsupported Seated DB Press x 10 reps
Rest as needed

-30#s, 40#s, 50#s, 55#s (fail - 8 reps), 50#s (fail - 8 reps) ... this was tough after part A, overall good to get some unilateral stuff in. 

C.
For time:
Run 400 Meters
10 Bar Muscle-Ups
Run 400 Meters
20 Chest-to-Bar Pull-Ups
Run 400 Meters
30 Pull-Ups
Run 400 Meters

Rest until the running clock reaches 20:00, and then…

For time:
Run 800 Meters
20 Muscle-Ups
Run 800 Meters

-12:58 

-13:10 ... basically guessed the distances for these... obviously not entirely accurate. Muscle-ups were 7/4/3/4/1 ... rings were retarded, but better than nothing I guess. 

D.

3 Super-Sets:

Overhead Tricep Cable Extensions (30#) x 20 reps

Tricep Cable Push-Downs (30#) x 20 reps

Rest 2:00

-Complete ... huge pump

E.

3 Super-Sets:

Wide-Grip Cable Curls (50#) x 10 reps

Wide-Grip Cable Reverse Curls (50#) x 10 reps

Rest 2:00

-Complete

PM Workout (1600) 

Put this together on the spot with whatever sounded good at the time. Ended up being a solid cardio session. Good stuff to finish out the week before being in the field all next week. 

A.

5 Sets:

500m Row 

1 Minute Rest 

straight into... 

10 Sets:

250m Row

:30 Rest 

-Complete ... didn't get all the exact times ... tried to be around 1:40-45 on the 500s and 1:35-39 on the 250s ... these were shorter rest intervals than I would usually choose to do, ended up being tough to hit paces for 500s/250s that I usually would consider doable with usual rest ... especially on the 250s. This was overall a nice way to blow off some steam in the afternoon. 

B.

For Completion: 

100 Flutter Kicks (4 count) 

50 V-ups

25 Hollow Rocks

-Didn't time this, but just tried to get through this... rough burner on the core. 

C.
Every 2 for 8 (4 sets):
25 HR Push-ups

-Complete ... didn't time these either, but this was a solid pump finisher. 

2/25/17

AM Workout (0730) 

Kind of a weird session this morning... wanted to give the Open workout a try because I have the time this weekend ... wanted to do a little more volume, but I ended up just being too thrashed from the workout to do much more.

A.
'17.1'
For time:
10 DB Snatches (50/35#)
15 Burpee Box Jump Overs (24/20")
20 DB Snatches (50/35#)
15 Burpee Box Jump Overs (24/20")
30 DB Snatches (50/35#)
15 Burpee Box Jump Overs (24/20")
40 DB Snatches (50/35#)
15 Burpee Box Jump Overs (24/20")
50 DB Snatches (50/35#)
15 Burpee Box Jump Overs (24/20")

-17:44 ... I was covered in sweat after this, but not really breathing as hard as I thought I would be ... was on a shitty little box that was nearly overturning on every jump... also was in a bodybuilding gym with no music on... very unideal conditions to do a tough crossfit workout like this... but got it done anyway. Overall I am very out of shape for workouts like this due to my tenure at TBS... it is coming to an end in 9 more weeks! Looking forward to that and getting back into crossfit.

B.
Every 2 for 12 (6 sets):
Snatch x 2 reps

-135#, 165#, 165#, 185#, 185#, 205# (failed second rep) ... was going to go for 20 minutes on this, but just called it at the miss and shut it down.

C.
3 Super-Sets:
20 Weighted Decline Sit-ups (60# DB)
20 GHD Hip Extensions
Rest 2:00

-Complete ... sit-ups were tough on the core

D.
ROMWOD

-Complete ... felt amazing after all the posterior chain stuff this morning.

2/24/17

Active Rest ... considered working out today, but after 3ish hours of walking around under a light combat load in the morning I just called it. It was good to move around and get some activity ... took a two hour nap today and then went to sleep early ... generally just exhausted from the lifestyle at TBS ... hopefully will feel better to workout tomorrow and Sunday.

2/23/17

AM Workout (0700)

So had a change of plans this morning at TBS... for once, it was actually for the better! As a company, we were allowed to workout on our this morning... so I went over to the gym and put something together on the spot. It wasn't exactly what I had planned, but I got a lot of intensity out of it and got a solid workout in. Just got in what I could with the time I had, wasn't very much volume, but still a great workout nonetheless.

A.
Every 3 for 18 (6 sets):
6 Decline Bench Press + 6 Dead-lifts
Increase load over the course of 6 sets

-185# across for Bench
-315# x 2 sets, 365# x 3 sets, 375# x 1 set for Dead-lift ... this rest interval left me almost exactly 2 minutes between each set, this was tough during the second half.

B.
5 Rounds (15 Minute Clock):
Min 1 - 10 Strict Pull-ups
Min 2 - Max Bodyweight Barbell Rows (barbell row low in a squat rack, pulling chest to barbell)
Min 3 - Rest
*Score = Total Rows

-20, 16, 12, 12, 11 ... ROUGH ... this was drastically more difficult than I thought it would be... had to break up the pull-ups starting on the 3rd set... got a huge pump in my arms from this ... this was supposed to be with ring rows, but didn't have access to rings, so just used the barbell. It worked out great anyway.

C.
3 Super-Sets:
EZ Bar Preacher Curl (50#) x 10 reps
EZ Bar Reverse Curl (40#) x 10 reps
Rest 1:30 to 2:00

-Complete ... arms were already pretty much done from part B... tried to go as hard as possible

D.
One Continuous Pyramid Set, up and back down (100 total reps):
Tricep Cable Push-Down
10 Reps @ 30, 40, 50, 57.5, 65#
Rest No More than :30 between sets

-Made this up on the spot, was a solid pump for my triceps, nothing too crazy, good finisher.

PM Workout (1400) 

38:08 Aerobic Run

-Had a really slow day here at TBS, so I had more free time in the afternoon... went out 20 and came back in 18 ... lots of rolling hills on a dirt trail in Quantico ... beautiful weather, about 75 degrees with almost no wind ... really weird weather for February ... but being out in the sun running by myself made me really happy. Great way to spend the afternoon.

2/22/17

Active Recovery ... Did a Night Land Navigation Course ... about 4-5K of walking throughout the course with a very light load ... not taxing at all, but definitely some activity. Looking forward to some actual workouts tomorrow.

2/21/17

Today was a solid workout... put it together on the spot and worked out with my buddy. Got a lot of intensity out of this and felt pretty solid on everything. Have a lot of mental stress about being back at shit-hole TBS after a relaxing 3-day weekend... it was really nice to get in the gym and get some time away from mental stress of this place. Only two more months of it.

A.
Front Squat + 10 Unbroken Strict Pull-ups after each set
3-3-2-2-1-1-1-1
Rest 2-3 minutes between sets

-235# x 3, 255# x 3, 275# x 2, 295# x 2, 315# x 1 x 3 sets ... overall felt solid, haven't been front squatting too much, but got all these reps and pull-ups.

B.
EMOM 20 Minutes:
Odd = 3 Clean and Jerks (205#)
Even = 12 Toes-to-Bar (unbroken)

Rest until the clock reaches 25:00, then...

For time:
75 Wall-Balls (20/14#)
50 KBS (53/35#)
25 Burpees

-Complete ... got all the reps on C+J and unbroken toes-to-bar... got some solid intensity out of this.
-8:19 ... bit of a burner, didn't have much energy after the EMOM, but glad I got this in.

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

-Complete

2/20/17

Complete rest ... have eaten a lot and consumed a bit of alcohol over the weekend... looking forward to getting in a few good workouts this week and cleaning up my diet... overall sore in my upper body, felt like I needed a day of rest.

2/19/17

Dropped into a gym in Arlington, VA near our hotel. Hit the gym's 'strongman' class at 0800 and then jumped directly into the 0930 crossfit class. Overall got a decent/different workout of this... nothing too crazy, but some good activity.

A.
Bench Press
20-15-10
Rest 2-3 Minutes between sets
*Use same weights across sets

-Went with 155#... only got 18-11-10 for reps though... have never done this rep scheme and it was surprisingly tough.

B.
'Strongman Gone Bad'
3 Rounds, 1 Minute at Each Station (18 minute clock):
Wall-Balls (30/20#)
Overhand Axle-Bar Dead-lift (125#)
Yoke Carry (175#) 100' Total (not for max reps, just complete 100' with this minute)
Viper Press w/ Log-Bar (65#)
Tire Flips (500#)
Rest 1 Minute

-Complete ... don't remember my exact reps, just went as hard possible and got a pretty solid conditioning workout in. Had never done a viper press before, so that was a cool new thing to give a try.

C.
Strict Press
5-5-3-2-1-1-1
Rest as needed

-135#, 145#, 155#, 165#, 175#, 175#, 185#(fail) ... 175# went up very easily, but 185# really stopped me in my tracks.

D.
For time:
30-20-10
Plate-to-Overhead (45/25# plate)**plate much be flat on ground, with fingers off plate between each rep
Box Jump Overs (24/20")*no touching top of box, must jump entirely over the box
Burpee Pull-ups

-13:23 ... fun/short/different WOD, not too taxing.

2/18/17

Dropped into a local gym in Reston, VA and got to workout with my fiance as she is visiting. It was a nice/low volume workout. Probably good for what my body needed after a few tough weeks of field training at TBS.

A.
Snatch
Take 20 Minutes to Build to a Heavy Single

-Went 165#, 185#, 195#, 205#, 215#, 225# (fail), 225# - missed the first rep at 225#, but the second one felt very smooth... wanted to go up in weight, but ran out of time.

B.
On a running clock:

'Nancy'
5 RFT:
400m Run
15 Overhead Squats (95/65#)

-13:00 ... had some giant transitions from the back of the gym to the door, not ideal for a PR time, but got some good cardio out of this (PR is 11:50 from July of 2016... but every gym's 400 is different... so it is tough to compare)

Rest until the clock reaches 20:00 and then...

C.
EMOM 10:
3 Unbroken Muscle-ups

-Complete ... haven't had access to rings in months... these reps felt really solid though, glad to get these in.

D.
ROMWOD

-Complete

2/17/17

Complete Rest ... pretty beat up from the last couple days... sore in my calves and glutes and generally tired... other than that I feel pretty decent ... looking forward to some actual time in the gym this weekend.

2/16/17

Active Rest ... had a machine gun live-fire range today ... no actual workout, but a lot of activity and walking. Only slept 4 hours in a sleeping bag last night, which really sucked.

2/15/17

12 Mile Hike with ~100# load ... this was challenging ... total time of just over 4 hours ... think it was about 4:02. We only took two breaks, which was tough with longer intervals than the standard 50 minutes on 10 minutes off ... overall challenging but doable.

2/14/17

Complete rest ... was going to get an upper body workout in today, but had an extremely long day of work and between that and yesterday, I literally didn't have the energy to exercise ... listened to my body and took the complete rest.

2/13/17

Active Rest / field exercise day ... no workout today... but long day at a live-fire range ... worked basically 13 hours straight, lots of time under combat load, carrying a machine gun, with a little bit of random running throughout the day ... definitely not complete rest, but not too taxing overall, more just tiring due to the lack of sleep last night (had to wake up at 0330 this morning).

2/12/17

Went to an open gym in the DC area... got to put together the session myself ... it ended up being a great workout... the conditioning rocked me. Haven't done higher rep stuff like that in a while. It was a lot on the grip after yesterday. Very good workout overall... not looking forward to going back to shit-hole Quantico after spending a weekend up north in Vienna ... but hopefully can get some solid sessions in next weekend when my fiance comes and visits.

A.
Split Jerk x 1 rep
*Set 1 - 55% (165#)
*Set 2 - 65% (195#)
*Set 3 - 75% (225#)
*Set 4 - 80% (245#)
*Set 5 - 85% (255#)
*Set 6-8 - 90% (275#)
Rest as needed

-Complete ... got all the reps, went off of 300# .... give or take 5-10# to make changing the weights easy ... hitting 275# for a few sets felt pretty solid. Haven't been jerking much since TBS started... so it has been good to hit these consistently the last 5-6 weeks.

B.
Six Sets of:
3-Position Snatch (all touch-and-go)
(high-hang, mid-thigh, below-the-knee)
Rest as needed

-135#, 165#, 185# x 4 sets ... these felt really solid ... didn't push the loading due to time constraints and was keeping the rest less than 2 minutes. Felt fast under the bar. Always love some snatching.

C.
On a running clock:

AMRAP 12:
5 Power Clean (165/115#)
10 TTB
15 Wall-Balls (20/14#)

Rest 8:00, until the clock reaches 20:00 and then...

3 RFT:
20 DB Shoulder-to-Overhead (50/35#)
25 Pull-ups
30 KBS (53/35#)

-6 rounds + 5 Power Cleans
-14:35 ... rough .... this took me a bit longer than I figured it would... the pull-ups straight into 30 KBS were tough on my grip. This left me on the floor for about 5 minutes.

2/11/17

Dropped into a local gym in the DC area ... really enjoy this gym, super friendly people and always fun/longer WODs on Saturday mornings. I had never done this workout before, but really enjoyed it overall.

A.
'Wyk'
5 RFT:
5 Front Squats (225/155#)
5 Rope Climbs (15')
400m Run with 45/25# Plate

-29:31 ... got a big arm pump from this, especially the plate carry. Overall felt very solid on everything ... waiter carried the plate the entire time, given it had open spaces in it for carrying, this workout was easier than had I used a thick bumper plate ... overall got a lot out of this, really fun way to spend the morning.

B.
3 Rounds:
'Durante Core'
10 Hollow-Rocks
10 V-ups
10 Tuck-ups
10 Second Hollow Hold
Rest :60

-Complete, always a burner

C.
ROMWOD

-Complete

2/10/17

Complete Rest ... taking a day off after the time in the field.

2/6-9/17

4 Day Field Exercise ... not as physically taxing as the previous FEX we did in December ... but had very little sleep and ate like shit for 4 days while walking around a lot under a combat load with a machine gun ... I can tell I am getting much more conditioned to carrying the M249... it feels a lot easier to carry than on the last FEX.

2/5/17

Today was a chiller bodybuilding session. I tried to keep the weights light and the rest intervals short and just get a big as pump possible. Stress free time in the gym to just chill out for a bit. Overall had a really fun time and got a good pump.

A.
Bench Press
10-10-5-5-3-3
Rest 2 minutes

-135#, 135#, 185#, 185#, 195#, 195# ... didn't feel great on this... haven't bench in a while and I could really feel it today.

straight into...

2 Sets:
Close Grip Bench Press w/ 2 second pause at bottom x 8 reps
Rest 2 minutes

-Used 135# for both of these sets... rough on the triceps.

B.
3 Sets:
Tempo Incline DB Bench Press x 10 reps (2 x 50# DB) @ 2 seconds down, 2 seconds in bottom, 2 seconds up
Rest :60

-10,8,7 ... was extremely surprised with how much these rocked me ... very light weight, but the time under tension really got me

C.
4 Sets:
10 Overhead DB Tricep Extension
Rest :60

-10#s, 15#s, 20#s, 25#s ... ran the rack on these until I felt I couldn't move up in weight, good tricep isolation.

D.
EMOM 7 Minutes:
7 Strict Dips

-Complete ... rough after the above work ... haven't been hitting these enough at TBS

E.
3 Sets:
Cable Curls x 12 reps
Cable Tricep Push-downs x 15 reps
Rest :60

-Complete .... don't remember weights, just went for a pump

F.
3 Sets:
DB Wrist Curls x 12 reps (2 x 20# DB)
DB Tricep Extensions x 12 reps (2 x 10# DB)
Rest :60

-Complete ... wrist curls felt very good on my golfer's elbow ... should probably do these more often

G.
For Quality:
Drop Set of 36 Rope Overhead Tricep Extensions (12 @ 30, 20 10#)
100 Hollow Rocks
Drop Set of 36 Rope Overhead Tricep Extensions (12 @ 30, 20 10#)

-This was a good finisher, just burned out my triceps and core completely ... got about 40 hollow rocks in and then had to do sets of 5-10 reps... really burned.

2/4/17

This morning was an okay workout... I was probably pretty thrashed from yesterday... I was tired when I woke up. I got in the gym anyway and it was fucking packed with people... there is a new company on deck at TBS and it is a Warrant Officer class... bunch of older guys that aren't hungover at 0730 on Saturday morning so like the 22 year old kids in all the regular companies... so the gym is now packed with people in the morning.... really lame. Didn't have the space for an actual crossfit conditioning workout, but still got an overall really solid lifting/rowing session in.

A.
Every 2 for 20 (10 sets):
Hang Power Snatch + Power Snatch

-135#, 135#, 185#, 185#, 185#, 185#, 195#, 195#, 205#, 205# (failed hang snatch, got full snatch) ... overall felt solid on these, haven't been snatching heavy much. Tried to get this in with retards all around me doing dumb bodybuilding shit... not ideal conditions.

B.
Every 2 for 20 (10 sets):
Hang Power Clean + Power Clean

-185#, 185#, 205#, 205#, 225#, 225#, 245#, 245#, 255#, 255#

C.
7 Sets of:
750m Row
Rest 2 Minutes

-Kept it between a 1:45-1:55 500m split on all of these ... solid cardio, nothing too crazy.

D.
For time:
50 Russian Twists (20/14#)
Rest 1:00
25 Med-Ball Sit-ups (20/14#)
Rest 1:00
50 Russian Twists (20/14#)
Rest 1:00
25 Med-Ball Sit-ups (20/14#)

-Complete ... nice core burner to finish off the session.

E.
ROMWOD

-Complete

2/3/17

AM Workout (0730) 

New 2017 PFT ... scored a 293.

-22 Pull-ups (a score of 97/100 ... 23 pull-ups being 100) 

-115 Crunches (100/100)

-18:47 (96/100 .. 18:00 being 100) 

I will take a 293 ... I am a little bitter about the pull-ups, I got two no reps that were bullshit given some of the reps that were being accepted today. There are some unathletic morons here that cannot do a proper pull-up to the standard, but top performers are scrutinized more thoroughly than the average schmuck; I felt that stigma today. Overall a solid morning, felt pretty fit despite being 15-ish weeks into TBS, body is not feeling too beat up... looking forward to some solid workouts over the next couple days before going into the field.

PM Workout (1545)

Overall had a solid workout this afternoon... was a little taxed from this morning, but overall got a lot out of this.

A.
Take 15 Minutes to Build to Today’s heavy Push-Press 

Followed immediately by… 
EMOM 5: Split Jerk x 1 rep @ today’s heaviest push-press
(hold 2 seconds in the receiving position) 

-Built up to 245# for the PP ... hit all the split jerk's easily. 

B.
Back Squat
Set 1 – 5 reps (225#)
Set 2 – 3 reps (315#)
Set 3 – 3 reps (315#)
Set 4 – 10 reps (275#)
Set 5 – 10 reps (275#)
Rest as needed between sets 

-Took out of the heavy single today, but 275# for sets of 10 is more than I've done in a while ... overall felt pretty solid on these. 

C.
On a 30:00 Clock: 

2 RFT:
50 Thrusters (95/65#)
50 Toes-to-Bar 

Rest until 20:00 then...

D.
10 Minutes (5 Sets) of:
Plank :50
Rest :70

-17:40 ... holy balls this sucked. I figured it would take about 12-13 minutes to complete... the second set of thrusters just rocked me... didn't finish them until 13:08 ... also, my calves started cramping on the final set of toes-to-bar... after 20 reps they just started seizing up... this literally never happens to me. Not really sure what was going on here... I was probably just taxed from that run this morning. This made me take a lot more time on that last set of TTB. Anyway, got a lot out of this and it was really tough.

-Complete ... planks were rough after the sit-ups this morning and 100 TTBs this afternoon.

E.
ROMWOD

-Complete ... felt absolutely amazing ... these are becoming the favorite part of my day at TBS! 

2/2/17

Further complete rest / tapering down for the PFT tomorrow.

2/1/17

Complet rest ... was going to do a lighter workout / run today... but worked about 12 hours straight with little to no breaks (two 10 minute breaks) so after all that stupid shit I just crawled in bed. I had zero energy to move around or do anything.