December 19, 2006

December 19, 2006
Self Myofascial Release - 45 minutes

December 18, 2006

December 18, 2006
X-band walk - 6 L/R, 6 L/R
scap pushup - 15
windmill - 3L/R
lower body russian twists - 10, 10

Weighted Chinup - 5, 3, 1, 30 x 6, 85 x 1, 35 x 6, 85 x 1, 0 x 15
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 180 x 1 (PR!), 95 x 10

DB bench press - 90 x 8, 95 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8

YTML Raise- 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/4

Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!

December 15, 2006

Rest - Inadvertant but probably a good thing I think 4 times a week of lifting + metcon is too much so I either need to cut down on metcon or I need to cut down on the lifting. For my overall health I think I will cut down on the lifting even if my numbers suffere a little.

December 14, 2006

December 14, 2006
X band walk - 6L/R
scap pushup - 15
Dynamic warmup
Burgener WU - 45 x 1

BW = 199

Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 6, 300 x 1, 245 x 6, 320 x 1, 135 x 4, suticase deadlift - 45 x 20

Romanian Deadlift - 115 x 8, 115 x 8, 115 x 4
(Superset with no rest - 90 seconds)
Static lunge - 95 x 10, 10, 10

Good Morning (222 tempo) - 45 x 10, 45 x 10
Incline reverse crunch - 10, 10

Row @ 5 -Energy System Development
5 min warmup - 1117m/145W
1 min - 291m/319W
2 min - 455m/153W
1 min - 268m/250W
2 min - 404m/107W
1 min - 288m/310W
2 min - 391m/97W
5 min cooldown - 1079m/130W

Total Distance - 4292m / 149W

Stretch - hamstrings
Shoulder dislocates - 5, 5, 5

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt terrible today, I must have tweaked my back during the squat workout because today was just terrible...pretty discouraging copnsidering my first week I pulled a PR! ugh
-Row - Not as terrible as I thought it was going to be didn't feel horribly wasted at the end.

December 12, 2006

December 12, 2006
Windmill - 50#KB - 3L/R
scap pushup - 15
dynamic wu
lower body russian twists - 10, 10
Burgener wu- 45 x 1

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 230 x 1, 230 x 6, 260 x 1, 235 x 5, 270 x 0, 170 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 1, 205 x 6, 250 x 1, 210 x 6, 260 x 1, 170 x 12

Close-grip lat pulldown - 190 x 8, 190 x 6
(superset with full rest - 120 seconds)
DB shoulder press - 60 x 6, 60 x 6

Notes:
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - Thought I'd be able to get 270 for sure, but I guess making sure I was going full ROM hurt my numbers but that's fine with me.
-Row - felt a little tough on my lower back more than anything else.
-No metcon today, I was trying to get home by 4.

December 13, 2006
Rest

December 11, 2006

December 11, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20
Windmill - 3L/R,

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 270 x 1, 265 x 6, 290 x 1, 270 x 6, 295 x 1, 195 x 10, 135 x 15

Bulgarian split squat - 15, 15, 15
super set with 0 rest
Stepup - but I subbed with side Hammer lunge - L x 5 x 20, R x 5 x 20, L x 5 X 20

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

Coach Rut WOD 12/11/2006
5 x 10-10-10

For Time:
5 Rounds

10 Dumbbell Snatches (5 rt/5 left)-single arm
10 Dumbbell Swings (5 rt/5 left)-single arm
10 Burpees

Loading equals 20-25% of bodyweight. Adjust accourding to your current strength fitness level

40# DB - 3 rounds - 5:28
4th round of snatches my back became super tight

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - Back felt pretty tight last week so I ramped my weights down a little, still feels tight! UGHH
-Hammer lunges - very tough especially lunging backward
-Lower back was miserable on the drive home..UGH!

December 8, 2006

December 8, 2006
X-band walk - 6 L/R, 6 L/R
scap pushup - 20
dynamic warmup
lower body russian twists - 10, 10

Weighted Chinup - 3, 1, 1, 25 x 6, 85 x 1, 30 x 6, 90 x 1 (PR!), 0 x 12
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 3, 135 x 1, 145 x 6, 170 x 1, 150 x 6, 175 x 1 (PR!), 95 x 12

DB bench press - 80 x 8, 90 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 150 x 8, 150 x 8

Allen's FGB
1 minute round of each followed by 1 minute of rest, repeat 3 total rounds, score is total reps.
50# kb swings - 30, 26, 25 = 81
ring dips - 17, 17, 15 = 49
45# OHS - 14, 12, 15 = 41
45# push jerk - 12, 12, 8 = 32
Total score = 203

Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!
-Shoulder press - PR! I've done more seated but this is a PR for standing!
-Allen's FGB - Having the ring dips, then OHS then push jerk started to hurt my wrists I think next time I should arrange the order differently along with adding another event perhaps burpees.

December 8, 2006 (cont.)
Self Myofascial Release - foam roller - 45 minutes

December 9, 2006
Rest

December 10, 2006
Self Myofascial Release - tennis ball - 30 minutes
Stretching - 10 minutes

December 7, 2006

December 6, 2006
Rest

December 7, 2006
windmill - 50# KB - 3 L/R, 3 L/R
scap pushup - 15, 15
Dynamic warmup
Burgener WU - 45 x 1

Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 315 x1, 315 x 5, 385 x 0, 335 x 1, 315 x 2, 275 x 1, 135 x 12, 45 x 20

Romanian Deadlift -85 x 10, 105 x 10, 1155 x 10
(Superset with no rest - 90 seconds)
Static lunge - 65 x 10, 85 x 10, 95 x 10

Good Morning (222 tempo) - 65 x 10, 65 x 10
Incline reverse crunch - 10, 10

Jackie 0.5 - for time:
Row 500m @5 - 298W
25 x 45# thrusters
15 pullups

Tiime = 5:31

30 minutes SMR w/foam roller

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt terrible today, I couldn't even get 385 off the ground, I'm not sure if it is because I was still sore from the heavy squats or because I haven't been sleeping as much this week as I should but it was CRAP!
-Jackie - Felt ok, I cut it to 1/2 so I wouldn't kill myself with pullups becuase I knew that Friday it would be weighted chins

December 5, 2006

December 5, 2006
Dynamic Warmup
X band walk - 6L/R, 6L/R
scap pushup - 15
Windmill - 50#KB - 3L/R

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 6, 255 x 1, 230 x 6, 265 x 1, 165 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 185 x 6, 225 x 1, 205 x 6, 255 x 1, 165 x 12

Close-grip lat pulldown - 190 x 6, 190 x 6
(superset with full rest - 120 seconds)
DB shoulder press - 60 x 6, 60 x 6

lower body russian twist - 10, 10

1/4 Murph
0.25 mile run - 1:40
25 pullups
50 pushups
75 squats
0.25 mile run - 1:54

10:22

All runs done at 1% incline on treadmill, and split Cindy style.

Notes:
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - Felt ok not too heavy but not too light like the previous week.
-Row - felt a little tough on my lower back more than anything else
-Murph - I was orginally planning on 1/2 Murph but after I finished the weights I felt pretty wasted so I scaled it to 1/4 Murph, the run at the end was the hardest part.

December 4, 2006

December 4, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20, 15
Windmill - 3L/R, 3L/R

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 280 x 1, 280 x 6, 315 x 1, 285 x 5, 315 x 1, 205 x 10, 155 x 20

Bulgarian split squat - 15, 15, 15
super set with 0 rest
Stepup - but I subbed with overhead Hammer lunge - L x 5 x 15, R x 5 x 15, L x 5 X 20

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

Tabata Row @5 - 94m/291W, 96m/310W, 98m/329W, 96m/310W, 95m/300W, 97m/319W, 86m/223W, 99m/340W

Total of 765m @ 306 Average W

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - Back felt pretty tight after the first 6, not too happy with my weights
-Hammer lunges - very tough especially lunging backward
-Row - Not a great showing.

December 1, 2006

December 1, 2006
Windmill - 50# - 5L/R
TGU - 40# - 2L/R

Weighted Chinup - 0 x 5, 0 x 2, 20 x 6, 70 x 1, 25 x 6, 80 x 1 (PR!), 0 x 12
(Superset with full rest - 180 seconds)
standing barbell overhead press - 45 x 5, 95 x 4, 135 x 6, 165 x 1, 145 x 6, 175 x 0, 165 x 1, 85 x 12

DB bench press - 75 x 8, 80 x 8
(Superset with full rest - 120 seconds)
wide grip cable row - 170 x 6, 150 x 8

Lower body russian twist - 10*, 10*

Run - Treadmill @1% incline - 0.51 miles - 3:47
row - @ 5 - 1000m - 3:58
run - Treadmill @1% incline - 0.25 miles - 1:57
row - @ 5 - 250m - 1:53

Notes:
-Workout is Strength I Workout D from The New Rules of Lifting book
-Chinup - PR!

November 30, 2006

November 30, 2006
Dynamic warmup
X-band walk - 6 L/R
scap pushup - 20
windmill - 50# KB - 5 L/R
Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 6, 345 x 1, 315 x 6, 385 x 1(PR!), 225 x 7(12), 135 x 15

Romanian Deadlift -45 x 10, 65 x 10, 65 x 10
(Superset with no rest - 90 seconds)
Static lunge - 45 x 10, 45 x 10, 45 x 10

Good Morning (222 tempo) - 65 x 10, 65 x 10
Incline reverse crunch - 10, 10

Rounds in 10 minutes of:
20 Buellers
100m farmers walk w/ 2 50# KB's

3 Rounds

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt awesome! PR of 385! @190-195 lbs!

November 28, 2006

November 28, 2006
Row @ 5 - 1:51 - 500m
Windmill - 50#KB - 5L/R, 5 L/R

Bench press - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 6, 235 x 1, 215 x 6, 245 x 1, 155 x 12
(Superset with full rest - 180 seconds)
Barbell row - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 185 x 6, 225 x 1, 205 x 6, 235 x 1, 155 x 12

Close-grip lat pulldown - 170 x 8, 190 x 8
(superset with full rest - 120 seconds)
DB shoulder press - 50 x 8, 60 x 8

lower body russian twist - had to skip because I had to get out of the gym to get home i time to watch the baby so my wife could go to physical therapy.

Notes:
-Windmill - haven't done these regularly and I should start putting them in as prehab
-Workout is Strength I Workout B from The New Rules of Lifting book
-Bench press - haven't benched heavy in a while didn't know what weights to do this week was definitley a bit light and I need to go up a little next week
-Row - felt a little tough on my lower back more than anything else

November 27, 2006

November 27, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20, 20

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 265 x 1, 265 x 6, 315 x 1, 270 x 6, 320 x 0, 200 x 12, 175 x 15

Bulgarian split squat - 17.5 x 15, 15 x 15, 5 x 15
super set with 0 rest
Stepup - but I subbed with Hammer lunge to the front - L x 5 x 15, R x 5 x 15, L x 5 X 15

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

KB swing with 50 #kb - overhead x 10, 1 hand x 10L/R, hand to hand x 20,regular x 20

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - I cant' believe I wasn't able to get 320!!???! I guess it has been a while since I've squatted heavy but that was somewhat dissapointing
-Hammer lunges - very tough especially lunging backward
-Swings - Was going to do some rowing but it was taken so I just grabbed some of the KBs and did something I just made up on the spot...probably could have done more but I wanted to get home.

November 20, 2006

November 20, 2006
Dynamic warmup


"8-8 ROW AND SWING"
from Coach Rut's Fitness Conduit
Set your countdown timer for 16 minutes.

Begin rowing on the calorie display setting. At the end of 8 minutes jump immediately to dumbbell swings. Begin doing swings counting only the good reps.

At the conclusion of the 16 minutes, add the total number of calories rowed in 8 minutes to the total number of swings performed in the following 8 minutes.

Male athletes = 55lb dumbbell
Female athletes = 35lb dumbbell

Sub:
Plank burpess for row (home workout)
53# kb swings for 55 lb db swing - all swings to overhead

96 plank burpees + 102 swings = 198 score

Notes:
Burpees - tried regular burpees for the first 24 but it was too slow and unable to keep a steady pace with the pushup slowing me down so i dropped it down to plank burpees in order to keep 12 burpees/min
Swing - Haven't done to overhead in a while, my form is a bit off, back started fatiguing after the 5th set.

November 20, 2006 Continued
15 minutes self myofascial release

November 15, 2006

November 15, 2006
Row 500 m - 1:47
Dynamic warmup

Incline DB bench press w/palms facing in - 25 x 5, 45 x 3, 70 x 1, 70 x 10, 75 x 10, 75 x 10, 75 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 170 x 10, 170 x 10, 170x 10

DB Shoulder press - 30 x 10, 30 x 10, 30 x 10, 30 x 10
superset with full rest (60 sec)
Pullups - 10, 10, 10, 10 - all kipping

Close grip barbell bench press - 135 x 10, 135 x 10, 135 x 10, 135 x 10
superset with full rest (60 sec)
High pull - 95 x 10, 115 x 10, 115 x 10, 115 x 10

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.

November 13, 2006

November 13, 2006
Dynamic warmup
X-band walks - 6 L/R
scap pushup - 20

Front squat - 45 x 5, 95 x 4, 135 x 3, 155 x 2, 155 x 5, 165 x 5, 170 x 5, 175 x 5, 185 x 5
superset with full rest (90 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5

Bulgarian split squat - 40 x 5, 45 x 5, 50 x 5, 50 x 5, 50 x 5
superset with full rest (90 sec)
Step-up - 40 x 5, 45 x 5, 50 x 5, 50 x 5, 50 x 5

Notes:
-Workout is HP- I - Workout B from The New Rules of Lifting book.
-Snatch-grip Deadlift - Was unable to keep a hook grip after the first rep, regular grip felt ok, was trying to keep big chest.

November 12, 2006

November 11, 2006
30 minutes self myofascial release - tennis ball - IT bands = ouch

November 12, 2006
Crossfit DC Session
Dynamic Warmup
Clean Progression warmup with PVC

Workout
21-15-9 team relay (switch stations when all members in team are finished)
DB clean and jerk - Started with 35s but moved down to 25s after the first 11 reps
Burpees
KB swing - 36 #
knees to elbows

Stretching -10 minutes

Notes:
-Not sure about the time, didn't take watch but not a bad workout overall, the DB clean and jerks were the most awful out of all the stations and I thought that 35 #'s wouldn't be too bad but I was slowing up everyone else so I dropped down to 25 #'s.

November 10, 2006

November 10, 2006
Row w/ damper @5 - 500m - 1:52
Dynamic warmup


Incline DB bench press w/ palms facing in - 25 x 5, 40 x 3, 50 x 1, 50 x 15, 50 x 15, 50 x 13
superset with full rest (30 sec)
Cable row - 70 x 5, 110 x 3, 130 x 1, 130 x 15, 130 x 15, 130 x 15,

DB Shoulder press - 20 x 15, 20 x 15, 20 x 15
superset with full rest (30 sec)
Pullups x 10 sub wide grip pulldown - 90 x 15, 90 x 15

Close grip barbell bench press - 85 x 15, 85 x 15, 85 x 15
superset with full rest (30 sec)
High pull - 45 x 15, 45 x 15, 45 x 15

Prone trap raises - 5 lbs - T x 15, Y x 12, W x 15, L x 10
Behind the neck band pulldowns - 15, 15, 15
shoulder dislocates w/ band - 5, 5, 5, 5
get up (OHS style) - 50 # kb - 2 L/R

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-The 15 reps along with the 30 seconds of rest kept today at a pretty fast pace, a couple of times I ran behind due to waiting for other people...etc. Overall no problems other than using too heavy a weight on some exercises.
-Should have done the getups before doing all the shoulder stuff, it felt very very shaky when doing them so I stopped at 2.

November 8, 2006

November 8 2006
CFWU x 1
X-band walks - 6l/r, 6 l/r
scap pushups - 15, 15

Coach Rut WOD
Wednesday, November 08, 2006
DEADLIFT - PUSH-UPS

10 rounds for time of:

Clean grip barbell deadlift 15 reps
Push-ups 15 reps

Suggested loading is 70% of bodyweight.

Total time 23:22, 5 in 9:39

Notes:
-This was a lot harder than it looked on paper I thought I'd be able to hit all 10 rounds in 15-20 minutes.

November 6 2006

November 6 2006
Dynamic warmup
Burgener warmup - bar x 1

Painstorm XIX
anaerobic •••• or an aerobic ••••!


With a 70# bar how many rounds can you complete in 40 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Completed 16 rounds.

Notes:
-Took most reps nice and slow to make sure proper form was being followed.
-Push presses killed me! My shoulders were burning after the first 10 minutes and it was hard to keep the bar in the rack position with the burning.
-I probably should have followed the scaling on the Brand X website and done 3 reps instead of 5 or lowered the weight.

October 31, 2006

October 31, 2006
Row w/ damper @5 - 500m - 1:46
Dynamic warmup
scap pushup - 15

Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 100 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 90 x 5, 130 x 3, 170 x 1, 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5

DB Shoulder press - 55 x 5, 60 x 5, 55 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5

Close grip barbell bench press - 175 x 5, 175 x 5
superset with full rest (90 sec)
High pull - 185 x 5 (crappy),155 x 4

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Incline bench press felt good, possibly try 105 next time.
-Shoulder press - 55 wasn't too heavy but when I jumped up to 60 it was very hard to keep good posture and had to work very hard to fight going into a kyphotic posture.
-Weighted pullups felt great but the 5th set it was a struggle. I'm glad I didn't jump up
- Didn't get to finish my workout, had to hit the showers so I'd make my dentist appointment on time. Next time I refuse to wait for my co-worker, we were suppose to leave at 11:15...but then a couple of "5 minutes" we didn't actually leave work till 11:45.

October 30, 2006

October 30, 2006
Dynamic wu

Coach Rut WOD
October 30, 2006
SLAMMING HELEN
3 Rounds for Time

Run 400M
Ball Slam 21 Reps
Pull-ups 12 Reps

Loading: Male athletes 40lbs/Female athletes 20lbs.

Subbed plank burpees for ball slams and ring pullups for pullups

2 rounds - 9:55

Hunter - 22 consecutive plank burpees
Myself - 25

Notes:
-I need to stop not running, these 400m runs almost kicked my ••• all by themselves. This is the first time I've run since October 7 and it shows. I know I should run more often to stay good at it but I HATE RUNNING! I can't stand it.
-Plank burpees felt a bit weird at first because I kept starting to bend my arms to do a pushup.
-Ring pullups felt good today.

October 25, 2006

October 25, 2006
KB swing - 2 hand x 20
- 1 hand x 5
- hand to hand x 5
Slingshot - 10 CCL/CL
Figure 8 - 10
Dynamix warmup

Wednesday, October 18, 2006 SNATCH SIT UP BURPEE
How Many Rounds Can You Complete in 10 Minutes?

Dumbbell Hang Snatch 5 Right/5 Left
ABMAT Sit-up 15
Burpee 10

Loading equals 20% of bodyweight
http://coachrut.blogspot.com/


4 rounds

Notes:
-Subbed 53# KB for DB and subbed rolled up towel for abmat.
-Snatch technique is crappy and I really do need to work on this skill.
-Should probably use a mat or something next time I do this at home, have major rug burn on my tailbone from the carpet.

October 24, 2006

October 24, 2006
Dynamic warmup
scap pushup - 15, 15

Incline DB bench press w/ palms facing in - 25 x 5, 50 x 3, 70 x 1, 70 x 10, 70 x 10, 70 x 10
superset with full rest (60 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 10, 150 x 10, 150 x 10, 150x 10

1-arm DB Shoulder press - 30 x 10, 30 x 10, 30 x 10
superset with full rest (60 sec)
Pullups - 10, 10, 10, 10 - all kipping

Close grip barbell bench press - 135 x 10, 135 x 10, 135 x 10
superset with full rest (60 sec)
High pull - 95 x 10, 95 x 10, 95 x 10, 95 x 10

swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4

Notes:
-Workout is H-I - Workout A from the New Rules of Lifting book.
-Pullups felt really good was able to get a decent rhythm with the kip, I want to test these friday and see how i've progressed.
-High pull - could have gone heavier but I was orginally intending to do the Monday workout from Coach Rut's website to catch up, but I was way too tired after all was said and done.

October 19, 2006

October 19, 2006
Dynamic warmup
X-band walks - 6 L/R, 6 L/R

Front squat - 45 x 5, 95 x 4, 135 x 3, 155 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
superset with full rest (90 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 190 x 5, 190 x 5, 190 x 5, 190 x 5, 190 x 5

Bulgarian split squat - 35 x 5, 35 x 5, 35 x 5, 40 x 5, 40 x 5
superset with full rest (90 sec)
Step-up - 60 x 5, 60 x 5, 60 x 5, 60 x 5, 0 x 5

Reverse Crunch on incline - 15, 15, 15

Notes:
-Workout is HP- I - Workout B from The New Rules of Lifting book.
-Front squats - 175 didn't feel too heavy but I was still having trouble keeping my elbows up on the last 2 sets.
-Snatch-grip Deadlift - Was unable to keep a hook grip after the first rep, regular grip felt ok, was trying to keep big chest.
-Step-ups - felt bad the last set I just droipped to no weight to really focus on the movement.

October 18, 2006

October 18, 2006
Row w/ damper @5 - 500m - 2:03
Dynamic warmup
Burgener WU - bar x 1

Incline DB bench press w/ palms facing in - 30 x 5, 50 x 3, 65 x 1, 65 x 15, 65 x 11, 55 x 13
superset with full rest (30 sec)
Cable row - 70 x 5, 90 x 3, 110 x 1, 110 x 15, 130 x 15, 130 x 5,

1-arm DB Shoulder press - 30 x 12, 20 x 15, 20 x 15
superset with full rest (30 sec)
Pullups on gravitron - 140 x 15, 155 x 15, 170 x 15

Close grip barbell bench press - 95 x 15, 95 x 15, 95 x 15
superset with full rest (30 sec)
High pull - 45 x 15, 45 x 15, 45 x 15

swiss ball crunch w/ medicine ball throw - 12# x 4, 12# x 4, 12# x 4, 12# x 4

Stretching - 15 minutes

Notes:
-Row felt good was really trying to work the start.
-Workout is H-I - Workout A from the New Rules of Lifting book.
-The 15 reps along with the 30 seconds of rest kept today at a pretty fast pace, a couple of times I ran behind due to waiting for other people...etc. Overall no problems other than using too heavy a weight on some exercises.

October 15, 2006

October 15, 2006

WOD 061014

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Score - 20, 20, 20, 20, 19, 17, 17, 16
Score is 16! PR! Old PR was 13!

October 14, 2006

October 14, 2006
Dynamic warmup
KB swing - 2 handed x 20, 1-handed x 6

WOD 061012
"J.T."

21-15-9 reps of:
Handstand push-ups - 21/1:57, 15/5:08, 9/5:08
Ring dips - 21/1:17, 15/1:17, 9/18.55
Push-ups - 21/1:39, 15/1:04, 9/23.9

As RX'ed 18:12

Notes:
-HSPU's SUCKED!!!!!! My time for these were awful, the first set was ok, but the following 2 were just awful.
-Ring dips felt great.
-Pushups didn't feel that great but ok.

WOD 061013
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Used rings, 7 complete rounds 4 on the 8th round.

Notes:
-Felt good just struggled after the 5th round. I haven't done this on a regular bar in a while so I'm not sure how to compare it.

October 12, 2006

October 12, 2006
Row w/ damper @10 - 500m - 1:31 (PR!!!!@@@@#$@#$!)
Dynamic warmup
X-band walks - 6 L/R, 6 L/R

Front squat - 45 x 5, 95 x 4, 135 x 3, 135 x 5, 135 x 5, 95 x 10, 115 x 10
superset with full rest (60 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 135 x 5, 155 x 5, 135 x 10, 135 x 10

Bulgarian split squat - 17.5 x 10, 20 x 10, 20 x 10, 20 x 10
superset with full rest (60 sec)
Step-up - 30 x 10, 30 x 10, 30 x 10, 30 x 10

Reverse Crunch on incline - 15, 15, 15

Notes:
-Row felt AWESOME! I still tapered off after one minute and was unable to keep my pace but I still broke my old PR by 3 seconds!!
-Workout is Hypertrophy Phase I -Workout B from The New Rules of Lifting book, my goal for the next few months is to do this workout 2-3 times a week and then do Crossfit work 3 times a week.
-Front squats - did the wrong rep range to begin with and I realized this after 2 sets so we finsihed with 2 sets of the right rep range.
-Snatch-grip Deadlift - most likely could have gone up al reps felt really good. Focused on keeping a big chest and back arched.

October 10, 2006

October 10, 2006
Row w/ damper @5 - 500m - 1:44
Dynamic warmup

Incline DB bench press w/ palms facing in - 25 x 5, 55 x 3, 85 x 1, 80 x 5, 85 x 5, 90 x 5, 95 x 5, 100 x 5
superset with full rest (90 sec)
Cable row - 70 x 5, 110 x 3, 150 x 1, 150 x 5, 170 x 5, 210 x 5, 210 x 5,

1-arm DB Shoulder press - 45 x 5, 50 x 5, 50 x 5, 55 x 5, 55 x 5
superset with full rest (90 sec)
Pullups w/ 16# weighted vest - 5, 5, 5, 5, 5

Close grip barbell bench press - 135 x 5, 155 x 5, 165 x 5, 175 x 5, 185 x 5
superset with full rest (90 sec)
High pull - 135 x 5, 135 x 5, 135 x 5, 135 x 5, 155 x 5

swiss ball crunch w/ medicine ball throw - 8# x 4, 8# x 4, 11# x 4, 11# x 4

Notes:
-Row felt good was really trying to work the start.
-Workout is Hypertrophy Phase I -Workout A from the New Rules of Lifting book, my goal for the next few months is to do this workout 2-3 times a week and then do Crossfit work 3 times a week.
-Weighted pullups - I probably could have gone up, but the other vest was 30#'s next time I'll try to use a loaded dip belt.
-High pull - need to go heavier, the first 2 sets felt awkward the last 3 felt great.

October 7, 2006 - APFT

October 7 2006

Army PT test

69 pushups in 2 minutes
64 situps in 2 minutes
12:32 - 2 mile run

weight - 191
hieght - 69"

Notes:
-Pushups not the best I've ever done but the best in since I've been married that is for sure, also this is without pushup woirk, only with a combination of Xfit and lifting.
-Situps - Felt good, able to keep a pretty steady pace
-NOT 2 miles, Probably .3-.5 miles short of a full 2 miles, everyone in the Company should have been made aware of that after the test so that they know.

October 3 2006

October 3 2006
Run - 4000 feet - 6:03 total 1.5 miles = 17:02
Cindy as many rounds in 20 minutes
5 pullups
10 pushups
15 squats
7 rounds in 9:13

row @ 5 - 500m 1:52, 749m 2:52

Notes: This WORKOUT SUCKED IN A BIG WAY. First workout since 9/27 and I thought I'd be super refreshed and ready to hit it hard, my run was just awful about halfway through my right arch started to hurt so I had to stop and walked the rest. I was pretty unhappy with that. So I decided to do Cindy and that SUCKED I don't know if it was because I was •••••• at myself because of the run but my Cindy wasn't even completed. I then tried to row 2000m and barely get 750m, the first 500m was good but then I just couldn't keep up the pace anymore! BLAH!!#!@#@!$!@#@!#!@

Recap of FLI August 21 - September 27, 2006

Recap of FLI August 21 - September 27, 2006

-Bodyweight when I started 190, when I finished it is 185.
-Body composition change is visible, I'd guess around 10-11% bodyfat, wife says muscles are much fuller.
-Strength levels are much better now than when I began and finally getting my numbers back up to what I'm used to.
-The supersets were much more hectice once the reps dropped to 10 and rest time was only 45 seconds between.

September 27, 2006

September 27, 2006
Row - 500m@5 - 2:01
Dynamic warmup

Deadlift- 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 10, 205 x 10, 205 x 10
superset with full rest (45 sec)
Incline DB bench press - 25 x 5, 35 x 4, 45 x 3, 80 x 10, 85 x 10, 85 x 8

Bulgarian split squat - 17.5 x 10, 17.5 x 10, 17.5 x 10
superset with full rest (45 sec)
mixed grip pullup - 10w/light band, 10w/light band, 10w/light band

Romanian DL - 95 x 10, 105 x 10, 105 x 10
superset with full rest (45 sec)
Woodchop (low to high)- 12# medicine ball x 10*, 12# medicine ball x 10*, 12# medicine ball x 10*

scap pushup - 15, 15
Row - 500m @ 10 - 1:34 Same as PR

Notes:
-Workout was from day II of FLI from New Rules of Lifting book
-Deadlift felt good grip started falling off on the last set, had to regrip once.
-Row - Setting it at 10 felt pretty much the same as 5 I didn't feel like my form was all that bad, I did however have a horrible headache when I was finished.

September 25 + 26 2006

September 25, 2006
Self myofascial release w/ tennis ball and foam roller - Calves + hamstrings - 30 minutes

September 26, 2006
Rest

September 24, 2006

September 24, 2006
Dynamic Warmup
"Helen"
400m - done in parking lot
21 kb swings - 1.5 pood
12 pullups - ring pullups

Time: 11:49 (Meets Level II Standards!)

400m - cooldown walk
Ring work - false grip work along with various flips and holds on rings
Ring dips - 20
l-sit - 9 sec., 29 sec.
KB waiter walk - 1.5pood x 40m L/R
KB rack hold - 1 min L/R
Handstand hold - 1:10 (PR!)

Notes:
-Helen time wasn't a PR but I did do it with ring pullups and that I felt was slowing me down a bit.
-False grip kills my wrists, I need to do some research on this because I can barely deadhang in a false grip without a lot of pain.

September 23, 2006

September 22, 2006
Rest

September 23, 2006
Running Drills
Dynamic warmup
800m - 3:18 Rest - 3:05
800m - 3:31 Rest - 3:30
400m - 1:44 Rest - 1:40
400m - 1:31 Rest - 4:34
100m - 17.29 Rest - 1:33
100m - 16.24 Rest 7:25

Self Myfascial Release - 45 min on foam roller

Notes:
-Felt like I had nothing left for the last 800m so I split it up and then did a few 100's for the heck of it. I was really focusing on driving my feet into the ground with the start and keeping my head low. To run the 400m for level IV I'd have to keep up the 16 sec pace for 300 more meters...boy do I have a long way to go!

September 21, 2006

Dynamic warmup
X band walks - 8L/R, 8L/R
OHS - 45 x 5, 95 x 4, 135 x 3
Squat - 195 x 10, 200 x 10, 200 x 10
superset with full rest(45 sec)
seated cable row - 50 x 5, 70 x 4, 150 x 10, 150 x 10, 150 x 10

supine hip extension - 10, 10, 10
superset with full rest (45 sec)
DB push press - 45 x 10, 45 x 10, 45 x 10

rotational lunge - 40 x 10, 40 x 10, 40 x 10
superset with full rest (45 sec)
swiss ball crunch - 10, 10, 10

Power clean + push jerk - 45 x 3
WOD 060918

For time:
95 pound Clean and Jerk, 50 reps

Time: 9:31 - I did power cleans and push jerks

scap pushup - 15, 15
behind-the-neck band pulldown- 20, 15, 10

Notes:
-Workout was day I of FLI from New Rules of lifting.
-I felt fresh enough after lifting to do a WOD and it felt pretty good at no point was I so gassed I couldn't keep going but it did take me a while to find a comfortable rhythm. As well as getting yelled at by the gym staff for "banging the weights." I'm happy I did this in sub 10.