10/16/16

Active Recovery

~40 minute easy run along  the Schuylkill River in Philadelphia ... I was surprised with how beat up from yesterday I was ... legs were feeling it and I didn't feel particularly fast today. It was good to get some activity in though.

10/14/16

Marine Corps PFT

-20 Pull-ups ... got 1 no rep, so actually did 21.

-100 Crunches in 2 minutes

-18:40 3 Mile Run

-296 of 300 points ... little slow on the run, couldn't get that sub-18, but overall I am very happy with my performance. 296 is a solid day for me. Glad this is over and it went well.

10/13/16

Complete Rest / tapering down for PFT tomorrow.

10/11/16

AM Workout (0700) 

This morning was a decent session ... didn't push loading or program anything challenging. This is my last session of Crossfit before the PFT on Friday. Overall felt a little beat up ... tomorrow's rest will be solid.

A.
Every 3 for 15 (5 sets):
Push-Press x 8 reps

-Complete at 185# across ... haven't done this movement/rep scheme in a while, was a bit challenging on those last coupe sets.

B.
EMOM 15:
Min 1 - 10 Decline Bench Press (135#)
Min 2 - 10 Toes-to-Bar
Min 3 - 10 Bodyweight Rows (on a barbell, low on a squat rack, feet on a 16" box)

-Complete ... this barely got my HR up at all, but was some good activity.

C.
3 Sets:
1000m Row @ 80-85% effort
Rest 2:00

-3:42, 3:42, 3:36 ... didn't feel great on these, barely rested about 3 minutes between part B and C ... glad I got this in though, was good to get some aerobic activity in.

PM Workout (1100) 

40 Minute Easy Run

-Complete ... ended up being 38:50 because we ran a bit faster on the way back. Picked up the pace a little toward the very end. Last session before the PFT on Friday.

10/11/16

Had some down time this afternoon, so snuck a pretty decent session in over lunch. Have a PFT on Friday, so didn't want to do too much volume. Got a solid workout in, focused mostly on pulling/arms, came up with it on the spot. Overall I feel ready and excited for Friday.

A.
Strict Pull-ups
5 Max Weighted Sets (25#)
Rest :60

-14,7,6,6,7 ... felt solid

B.
EMOM 20:
Power Clean x 1 rep
Build over the course of 20 sets

-3 sets @ 225#
-7 sets @ 245#
-10 sets @ 265# ... last 10 sets at 265# were definitely challenging, no misses. Didn't feel particularly strong, but got all the work in.

C.
Two Sets, each for time:
40 Wall-Balls (20/14#)
30 KBS (53/35#)
20 Pull-ups
10 Burpees
Rest 4:00

-3:30, 3:45 ... both sets unbroken, but took some time to get chalk between the KBS and PU on the second set. Despite being so short, got some good intensity out of this. Lungs felt great.

D.
3 Super-Sets:
Cable Reverse Curls x 10 reps
Cable Curls x 10 reps
Rest as needed

-Used 35#, then 42.5# for two sets ... solid pump/finisher

10/10/16

AM Workout (1145) 

A.
Snatch - 6 sets of 1 rep @ 85% (205#)
Rest as needed

-Complete ... power snatched these as I didn't have lifting shoes ... felt kind of weak ... not eating/sleeping/general Marine Corps stress might be catching up to me a bit.

B.
3 RFT:
400m
15 Over-the-Bar Burpees
9 Squat Snatches (115/80#)

-11:18 ... Felt really solid here ... snatches were 6/2/1 ... 5/2/2 ... 6/3 ... burned the legs.

C.
'Death by Strict Weighted Pull-ups' (35#)

-7 + 7 reps ... failed on that 8th rep... felt solid overall though.

PM Workout (1445) 

A.
3 Mile Run

-20:20 ... ran the PFT course here at TBS ... ran with a group of guys for 18 minutes and then opened it up on the last stretch and pushed the pace. A casual 20:20 was nice... hopefully running closer to 19-ish on Friday for my actual PFT.

B.
Strict Pull-ups
7 x 7
Rest :60

-Complete ... felt very solid.

C.
Marine Corps PFT Style Sit-ups
Max Reps in 2:00

-115 reps ... just went for the perfect score under the new standards for 2017... those extra 15 reps were kind of a bitch.

10/9/16

Complete Rest... spent the day with my fiance and had the most relaxing day in a very long time. After a week at TBS, there is nothing more I wanted to do than spend a day with her. Today was amazing.

10/8/16

Dropped into a local crossfit gym out here in Virginia. Was a short, but intense workout. Got some solid mobility in afterward, which was good since I haven't been able do much of that at TBS. 

A.

For time:

12 Power Snatch (115#)

500m Row

6 Strict HSPU

9 Ring Dips 

12 Toes-to-Bar

6 Shoulder-to-Overhead (115#) 

30 Double-Unders 

15 Calorie Row 

20 Ab Mat Sit-ups

20 Walking Lunges

15 Thrusters (115#)

15 C2B Pull-ups

-8:12 ... getting that last set of C2B Pull-ups unbroken was a big effort, solid way to end the workout. 

B.

20 Minutes Mobility

-Complete 

10/7/16

AM Workout (1100)

Caught a quick workout over lunch. I was stoked to get all my stuff done and have some time, even if  only shortly, to workout and get some activity in. Didn't feel particularly great, but went as hard as possible. 

A.
In 15 Minutes Build up to a 'Heavy' Back Squat Triple 

-Went 135# x 10, 225# x 8, 295# x3, 315# x3x3 ... 315# for the day was good, in a bodybuilding gym where I could see myself and my knees. Buckled in a tiny bit at 315#, so I stayed there and just focused on perfect reps instead of increasing the load ... after the third set of this I was feeling it, definitely not as strong in my legs as I used to be, but atleast I'm squatting. 

B.
EMOM 20 (10 sets):
Odd: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats 
Even: 5 Snatches (165#) 

-Complete ... missed one minute at 16 on the snatches... took a minute off and resumed the next minute, so I ended up finishing into the 21st minute. Got a great workout out of this, solid conditioning. 

PM Workout (1700) 

A. 
Got out the door and hit a 43 minute easy aerobic run. I felt great the entire time, good stuff, lots of trails and small rolling hills. 

B.
Death By Strict Pull-ups

-Got through set of 10, called it there 

C.
Strict Stationary Dips 
10,9,8...1 
Rest is partner's set 

-Got through this quickly, good finisher 

10/6/16

This morning was a pretty decent workout ... I have basically been pressed for time and haven't had a second to myself for three days. Finally had a morning free and it was great to get some time in the gym, even if I was working out alone. 

A.

Strict Overhead Press

* Set 1 – 5 reps @ 50% (95#)

* Set 2 – 5 reps @ 60% (115#)

* Set 3 – 5 reps @ 70% (135#)

* Set 4 – 3 reps @ 85% (155#) 

* Set 5 – 3 reps @ 85% (155#) 

* Set 6 – 3 reps @ 85% (155#) 

* Set 7 – 3 reps @ 85% (155#) 

* Set 8 – 10 reps @ 70% (135#) 

Rest 2 minutes between sets.

-Complete ... haven't been pressing much lately, but overall felt solid. Didn't really warm-up properly, set of 10 at 135# felt easier than the set of 5 at 135#. Was warm by the end of this though. 

B. 

Every 2 minutes, for 18 minutes (9 sets):

*Sets 1-3 – Power Clean to a “Heavy” Triple

*Sets 4-6 – Power Clean to a “Heavy” Double

*Sets 7-9 – Power Clean to a “Heavy” Single

Don’t stray from the number of sets – “Heavy” doesn’t mean max effort, just a challenging set for today.

-Triples = 205#, 225#, 245# 
-Doubles = 265#, 265#, 275# 
-Singles = 275#, 285#, 295# (f) ... was feeling pretty good on these, but I was crammed into a tiny little space that was challenging to lift within ... very crammed for space, but 285# is solid for the day. 

C.
5 RFT:
15 Wall-balls (20#)
10 Toes-to-Bar
5 Power Cleans (145#) 

-Unbroken 6:58-ish? I don't remember my time exactly, just went unbroken and as hard as possible... had some big transitions, but was good to get some crossfit in. 

D.

Three super-sets of:

Dumbbell Skull Crushers x 10 reps (2 x 30# DB) 

Supinated-Grip Pull-Ups x 10 reps

Rest 1 minute 

-PU ended up being 10/10/7... rest period caught up with me. 

10/5/16

Easy aerobic day today ... ran about 4ish miles in boots/utes on trails/hills as a platoon. The pace was slow for me, but some people struggled through it. Glad I came prepared for this school. Did one 25 foot rope climb at the end of the run. 

10/4/16

Have basically been sitting around on my ass for two days doing administrative stuff... haven't been eating much at all... been a rough couple days so far, but I hit some pull-ups this afternoon. Hopefully once all this admin shit is done I will have more time to do some actual workouts. Caught a few free minutes and did:

Every 2 for 10 (5 sets):

Strict Pull-ups (fat bar) x max reps 

-21,11,10,9,8 

10/03/16

Complete Rest ... checking into Marine Corps TBS

10/2/16

Complete Rest

10/1/16

Had a pretty decent workout today... was lower on the volume overall. Yesterday left me pretty sore, but once I got warmed up I felt good on everything. Snatching on the minute was fun, went by quickly and built up to a solid snatch + OHS of 225# for the day.

A.
EMOM 20:
1 Squat Snatch + 1 Overhead Squat w/ 2 second pause in bottom

-135# x 3 sets, 165# x 3 sets, 185# x 3 sets, 195# x 3 sets, 205# x 3 sets, 215# x 3 sets, 220# x 1, 225# x 1

B.
For time:
40-30-20-10
Wall-Balls (20/14#)
20-15-10-5
Toes-to-Bar

Rest 10:00

For time:
40-30-20-10
GHD Hip Extensions
20-15-10-5
Wall-Balls (20/14#)

-6:44
-6:50 ... had a really crappy medicine ball that was lopsided and difficult to catch and throw. Other than that, was some fun/different conditioning with the hip extensions in there. Felt good on everything.

9/30/16

This morning was a solid workout with my fiancé. I was tired when I woke up and honestly did not want to train hard today. Once I got rolling and warmed up I felt pretty good though. We are back home working out at my local gym in Idaho. Went in and just threw some stuff together, ended up being a great workout.

A.
Strict Pull-ups
1,2,3, (:10 rest, :20, :30 etc)

-12 Rounds ... called it there due to time constraints ... overall felt very solid.

B.
'Hulk Hogan'
Every 2 for 20 minutes (10 sets):
3 Muscle-ups
5 Power Cleans (185/135#)
7 Burpees

-This was a great workout, got all the rounds unbroken, fastest slowest rounds were :48 and 1:09. Very good conditioning.

Rest about 10-15 minutes then...

C.
AMRAP 10 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
1,2,3... Dead-lift (315/205#)

-Finished the round of 7 Dead-lifts + 1 round of Cindy ... deads were slow, did all singles, but at least I'm pulling off the floor.

Rest 5 minutes, then...

D.
3 Rounds:
5 Push-ups
5 Dive Bomber Push-ups
5 Tempo Push-ups (5 seconds down)
5 Push-ups from Knees
Rest 2:00

-Complete ... this was tough progression, was a good finisher.

E.
15 Minute ROMWOD

-Complete ... today was actually the best I've felt on the 'Saddle' stretch ... finally making some progression on this stretch.

9/29/16

Today was a much chiller day in the gym. Went and worked out with my sister at her gym and did the class workout. Very low key... didn't count my reps or anything, just got some strict pull-ups in and then got some movement in with the class.

A.
Strict Pull-ups
6 sets of 10 reps (first 3 sets overhand, then 3 sets underhand)
Rest :60

-Complete ... got 5 sets unbroken, then last set was 7/3

B.
5 Rounds (20 minutes), for max reps:
Minute 1 - Max Cals Assault Bike
Minute 2 - Sumo-Dead-lift High Pull (95/65#)
Minute 3 - Box Jump, step-down (24/20")
Minute 4 - Rest

-Complete ... just got through this and went at a consistent pace with about 80% effort. Easy day, glad I got some movement in though.

9/28/16

Have a lot of negative stuff going on in my life... brought a lot of that in the gym with me this morning. I tried to get as good of a workout as I could. Strict Pull-ups were solid, metcon was quite the ass kicker.

A.
Death by Strict Weighted Pull-ups (53#)

-Round of 7 + 4 reps into the set of 8

B.
Five sets of:
Narrow-Grip Overhead Squat (power clean and jerked from floor) x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

-135#, 135#, 165#, 185#, 205# ... went through this quickly, didn't push the loading at all.

C.
Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

-135#, 185#, 205#, 205#, 225#, 245# ... didn't push the loading here either, just got through it quickly.

D.
Three rounds for time of:
30/20 Calories of Assault Bike
20 Toes-to-Bar
15/10 Strict Handstand Push-Ups

Rest until the 20 minute mark, and then. . .

Three rounds for time of:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
15/10 Strict Ring Dips

-16:20 ... HSPU took a while
-13:45

9/27/16

45 Minute hill run ... lots of rolling hills in one of my favorite places in the world, Burney Falls State Park in northern California. Never run up here this time of year... it was cold and quiet and a bit lonely. Only saw a couple people my entire time up there. In the summer months there are usually a lot of people around and it feels a lot friendlier. Glad I got this run in... don't know when I'll be seeing this part of the country again... had to take to the opportunity to get this run in.

9/26/16

Complete Rest