See you tomorrow

Well TAC-E studs it's that time again to throw on the ACU's and play Army again. I had a great 22 days of vacation in California, got CF level 1 certified, did WOD's at CF San Clara, CF Murrieta, and CF Dixie. We went to a lot of theme Parks and had an all around good old time. Our plan was to hop to Hawaii but we kept getting bumped by all the Air Force cadets going on leave, so we ended up going to Southern Cali instead. I have posted some photos on FB and will post more once I get settled in. Do any of you want to do some WOD's this weekend at the hotel?

Still here. Still check the blog.

I haven't forgotten about the blog. I have just been busy.

I will update soon.

I weighed in today at 192 lbs., and then beat my clean and jerk record by 5 lbs.

the end.

for now.

Altitude Sucks!

Sat. 20110709 Ran 10k in 48:30

Mon. 20110711 Rowed 5k in 20:11

Tue. 20110712 Rowed 5k in 19:30 and did 30 muscle-ups in 4:43

Monday, Tuesday, Wednesday

On Monday I did
18-15-12-9-6-3
3-6-9-12-15-18
Ball cleans and pull ups with a 200 meter run in between each set.
I did it in 12:57

On Tuesday I did
Three rounds of one minute of box jumps, pushups, sit-ups, double unders, and then burpees. One minute rest in between rounds. Keeping track of total number.
I got 142, 153, 137 for a total of 432.

On Wednesday we did Griff. 800 meters, 400 meters backwards, 800 meters, 400 meters backwards.
I did it in 11:50.
Looking forward to the certification this weekend.

Traveling

Working out while traveling is tricky, but I have managed to do a couple of workouts while visiting family and friends in Idaho. I ran a 5k a few days ago and did "Angie" today. I am going to continue to work on developing a plan to stay in shape while traveling as I plan to do a lot of it before I go to DLI.

WedNESDAY 110629

Well, I haven't done a crossfit WOD yet. Woot woo! I have been home very little since I got back, and when I am home I play soccer and hike. As for working out, I was going to join Wasatch Crossfit but it's $80 a month and I am not sure how long I will be in the area. If I end up staying I will join. But for now, I work out up at Hill Air Force Base (where it's free :) with good ol' Mister Kirk Waldron. Today was back and biceps. Good workout. I do miss Crossfit a lot though and plan on stopping by Wasatch Crossfit when I get back from Arizona next week. And the elevation kills me when I run!

Cindy

Rough WOD. Pukey almost got me.
AMRAP in 20 minutes:
5 pull ups 10 pushups 15 squats.

20 rounds for me.

One pic

This is the weight area of my garage gym (I also do pullups and dips here). I also have a flat bench that I can put in the squat rack to do bench press. My rower and GHD machine is upstairs and I am working on turning an old swing set into my rope climb/wallball/muscle up station. I will post pics when it is done. May be a few weeks from now, as I am going for a trip.

Friday I did:

110531
50 x pullups
10 x burpees
40x pullups
20 x burpees
30 x pullups
30 x burpees
20 x pullups
40 x burpees
10 x pullups
50 x burpees

my time: 37:09

I skipped the weekend (trying to move into my apartment and my Dad's 66th birthday party)

Today I did:

110529
9-7-5 for time:
muscle-ups
135# snatch

my time: 21:31 (I did all my muscle ups legit, and I am able to chain them now. Woot!)

I may do 110521, run 1 mile, today as well. We will see.

Helen

We did 5x5 bench and then did Helen

I got a poor 12:25. Just wasn't feeling it and stil can't kick this cold!

21-15-9 95# push press, 95# hang clean, burpees

15:17 was my time. I would compare them to the other people but I was the only one who showed up today.:)

WOD update

I have done 4 WOD's since being back. The first one was 5x3 deadlifts 185, 215, 255, 285, 310.

Then I did 800m run, 21 95# OHS 15 95#thrusters, 9 pull-ups, 400m run, 9 OHS, 15 thrusters, 21 pull-ups, 800m run.

Then did 5 rft of 50m swim and 20 pushups

And yesterday I did 18-16-14-12-10-8-6-4-2 of pull-ups, plyo-pushups and sit-ups.

Don't remember my times... But needless to say we were at a high level in Iraq. Really dominating up against some of the people I am working with here...

Good times.

Zane did some stuff

Okay, we are all separated now; and no one seems to be keeping up with the blog, so I thought that I would put something up.

Last Saturday, I spent the day putting together my home gym in my dad's garage. It is awesome. It is so nice, not having to share equipment, or improvise. I may put up some pictures later.

I have done four workouts since being home. Here they are:

110517
Thruster 2-2-2-2-2-2-2 reps

I did: 185-195-200-205-205-210-210

110523
7RFT:
35 x double-unders
1 x snatch

One snatch attempt per round. Add total successful snatches for score.

I did: 11:54 (time) - 870 score (135-145-150-150F-145-145-150)(I struggled with the snatches this day)

110527
For time:
Run 1000m
30 x handstand pushups
Row 1000m

I did: 14:57

110528
21-15-9 for time:
315# deadlift
30" boxjump

I did: 12:41 (this one was rough)

The Altitude is rough here, but it adds to the challenge of the workout, so I welcome it. I also discovered that the lower your setting on your rowing machine's fan, the harder it is to row (10 is the easiet). Having figured that out, I will now say that rowing is much more challenging than sumo deadlift high pulls.

So, there you have it. Post if you feel like it. I will continue to on occasion as well. Good day.

"FOCUS" Tuesday, 2011.06.01

Baseline: ROM drills, then Sand Bag Drills 15 minutes.

Strength: 8 - 6 - 4 - 3 - 2 - 1 - 1 - 1 Back Squat (BS)

Stamina: 5 rounds, not timed: 3 x BS @ 85% 1RM, 20 x Box Jumps, Buddy Carry 50M

Work Capacity: For Time do 21 - 15 - 9 of each exercise, with 400M run after each set:

• Dead Lift (225# / 155#)
• Wall Ball (20# / 14#)
• Hand Stand Push-ups

Durability: Sprints 12 x 100M (:15 internval). Grinder Core work 15 minutes non-stop. Active Stretch.

New to SEALFIT?...read this.

Equipment: Sand Bags, Oly Set, Wall Ball. WC: do 21 of each, then run 400m. Then do 15 of each, run 400M. Finish with 9 of each and a final 400M run. The 2012 schedule is posted above for your planning purposes if you desire to come to one of our camps, academies or seminars. Comments welcome - train hard and safe, and have fun -- Coach Divine

"Mind over toasted bread... I mean Matter" Tuesday, 2011.05.31

Baseline: Bar Bell Complex 75# - 105# w/ Push-up chaser

Work Capacity: for time:

• Run 1 mile
• 100 Pull-ups
• 100 x Power Cleans (105# / 75#)
• 100 x Push-Jerks (105# / 75#)
• 100 x Push-ups
• Run 1 mile

Durability: 50 x GHD sit-ups. 50 x GHD back extensions. Active Stretch or yoga

"Wilmot" Monday, 2011.05.30 (Memorial Day)

Baseline: ROM Drills. 21 - 15 - 9 Wall Ball, Push-ups, Double Unders

Work Capacity: 6 RFT:

• 50 Squats
• 25 Ring dips

Strength: Work to 3RM Thruster

Stamina: Chipper: 15 x Thruster @ 90% 3RM, 100 x KB Swing (55#), Farmer Carry 800M (55 - 70#)

Durability: Run 3 miles @ moderate pace. 100 x sit-ups, 100 x Back Extension (supine). Active Stretch or Yoga.

"Aces" Saturday, 2011.05.28

Baseline: ROM Drills. 1,000M Row or Run.

Work Capacity: Loaded Deck of Cards. With 20# Vest, for time:

• Hearts = Burpees
• Diamonds = Knees to Elbow (sub Hollow Rock if no pull-up bar)
• Spades = Hand Release Push-ups (CrossFit style)
• Clubs = Tuck Jumps

Durability: 3 mile timed run. Active Stretch or Yoga

"Mr. Blister" Friday, 2011.05.27

Baseline: ROM drills. Frog Complex 75 - 105#

Work Capacity: for time do:

• 21 x Thruster (105#)
• 6 x Rope Ascents
• 15 x Thruster
• 9 x Rope Ascents
• 9 x Thruster
• 12 x Rope Ascent

Strength: 10 - 8 - 6 - 4 - 3 - 3 - 3 Dead Lift

Stamina: 4 rounds, not timed: 3 x Dead Lift @ 90% 3RM, 20 x 4ct Mountain Climber, Jingle Jangle

Durability: Sprints: 50M (:15 rest), 100M (:20 rest), 200M (:30 rest), 400M (:45 rest), 200M (:30 rest), 100M (:20 rest), 50M. Active Stretch or Yoga

Double-header

Today we did two Crossfit WODs. Tomorrow it is back to SEALfit.

Here is what we did:

110512

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

and

110513

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Wednesday, May 25, 2011

Most everyone was tired from the last several days of SEALfit, plus we are short on time today, so we chose to do a normal Crossfit workout:

110511

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Monday, 05.16.11: Stay-in-Fight

Baseline: ROM Drills. 15 - 12 - 9 Hand Stand Push-ups, Wall ball. Run 800M

Strength: Work to 1RM Bench Press

Stamina: Chipper: 20 x BP @ 80% 1RM, 100M Sand Bag O/H walking lunge, Row 1,500M

Work Capacity: 5 Rounds for Time (RFT):

15 x O/H Squat (95# / 65#)
15 x Dead Hang Pull-ups
Run 400M

Durability: 10 x 100M sprints (:15 interval), 100 x 4-ct Flutter Kicks, 100 x sit-ups. Active Stretch or Yoga

Sunday May 22, 2011

Rest day

Thor showing his Norse-Godlike strength.

"Rapture Deja Vu" 20110521

Baseline:  ROM drills
Work Capacity / Stamina:  AFAP do set of 20 each, then 25x, 30x, 25x, and finish again with 20x

• Burpee
• Push-ups
• 4ct Arm Haulers

Durability:  3 mile run @ moderate pace.  Active Stretch

New to SEALFIT?...read this.  
Equipment:  None.   Awesome work this week folks.  4 ct Arm Hauler:  on your stomach with chest and feet in the air, ankles together.  Arms clap in front of head, then at hips to a 4-count.  Comments welcome  - train hard and safe, and have fun  -- Coach Divine

Friday 20110520

Baseline: ROM drills. 3 rounds AFAP: 5 chest-to bar pullups, 10 Wall Balls, 15 KB Swings (55#)
Work Capacity: 5 rounds, each round timed. 1 minute rest between rounds:

• 50 x Squats
• 40 x Sit-ups
• 30 x Push-ups
• 20 x Pull-ups

Strength: 8 - 6 - 4 - 3 - 2 - 1 - 1 - 1 Clean & Jerk
Stamina: 5 rounds, not timed: 3 x C&J @ 80% 1RM, 15 x KB Swings, Buddy Carry 50M
Durability: 1.5 mile timed run. Plank hold 3 x 2 minutes. Active Stretch
New to SEALFIT?...read this.
Equipment: Oly Set. Pull-up bar. Comments welcome - train hard and safe, and have fun -- Coach Divine

Thursday 20110519

Baseline:  ROM Drills
Endurance:  Run 10k at a slow to moderate pace
Durability:  Continuous Core work for 20 minutes.
Alternate WOD:  CWOD
New to SEALFIT?...read this.  
Equipment:  PVC pipe.  Core work should include sit-ups, crunches, leg levers, flutter kicks, side crunches, v-sits, knees to chest, bycicle crunches and the like.  Comments welcome  - train hard and safe, and have fun  -- Coach Divine

Wednesday, May 18. 2011

05.11.11: Silver Star

Baseline: ROM Drills. 20 x Sand Bag Get Ups. Run 800M

Strength: 8 - 6 - 4 - 3 - 3 - 3 Front Squat

Stamina: Chipper: 15 x FS @ 90% 3RM, 200M O/H walking lunge w/ PVC pipe, 800M Farmers Carry (2 x 70#)

Work Capacity: for time: 21 - 15 - 9

• Clean & Jerk (135#)
  


• Ring Dip

Durability: 5 x 200M sprint (:30 interval). 100 x sit-ups. 100 x crunches. Stretch.

New to SEALFIT?...read this.

Equipment: Oly Set, PVC, KB or DB, Rings. Comments welcome - train hard and safe, and have fun -- Coach Divine

17 May 2011

Looks like we will be starting SealFit from now on but today this is what Zane, Joe, Rich, and I did.

TUESDAY, 05.17.11: DRIVE ON

AM WORKOUT:

Baseline: Frog Complex 75 - 105#

Work Capacity: For time:

Run 800M, then 7 rounds:

• 10 x Thruster (95#)
• 10 x Burpee

then Run 800M

PM WORKOUT:

Durability: 2 mile run @ moderate pace. 50 x GHD sit-ups, 50 x GHD hip extensions. Active Stretch.

New to SEALFIT?...read this.

Equipment: Oly Set. GHD. Gonna hurt so well. Comments welcome - train hard and safe, and have fun -- Coach Divine

MONDAY, 05.16.11: DECISIVE

MONDAY, 05.16.11: DECISIVE (one week behind)

AM WORKOUT:

Baseline: ROM Drills, 3 rounds: 20 x wall balls, 20 x double unders

Work Capacity: on the minute, for 20 minutes, do:

• 1 x Dead Lift (185 / 125#)
• 2 x Push-ups
• Increase by 1 DL and 2 Push-ups each round. If you fail to complete a round, back down one level and finish out the 20 minutes at that level

Strength: 8 - 6 - 4 - 3 - 2 - 1 - 1 Squat Clean

PM WORKOUT:

Stamina: 5 rounds, not timed: 3 x SC @ 80% 1RM, 20 x KB Swing (55#), Buddy Carry 50M

Durability: Sprint 10 x 100M (:20 interval between sets). Plank hold 2 x 3 min. Active Stretch

New to SEALFIT?...read this.

Equipment: I adjusted the Dead Lift load down a bit after doing the WOD at 205# and failing to get past 10 / 20. This is tough - keep your Dead Lift form solid and steady. Do not rush it. When you get to where you can't complete the Rx in a minute, then back down one or two and continue at that rep count until you get to 20 minutes. Comments welcome - train hard and safe, and have fun -- Coach Divine

Sunday 0515122

Rest Day

The rest of us did:

110508

Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

SATURDAY, 05.14.11

SATURDAY, 05.14.11: ARM HAULER

This was our first SEALfit saturday workout. Wow!

Baseline: ROM drills

Work Capacity / Stamina: AFAP do set of 20 each, then 25x, 30x, 25x, and finish again with 20x

• Burpee
• Push-ups
• 4ct Arm Haulers

Durability: 3 mile run @ moderate pace. Active Stretch

Equipment: None. Awesome work this week folks. 4 ct Arm Hauler: on your stomach with chest and feet in the air, ankles together. Arms clap in front of head, then at hips to a 4-count. Comments welcome - train hard and safe, and have fun --

On Box Jumps

There is some debate among us on the correct form for a box jump. Does one have to fully extend their hips when at the top of the box to count the repetition? Does one have to have their heel fully on the box for the repetition to count? Apparently, this is a debate everywhere. Since I couldn't find anything "official" on the Crossfit main site, here are a few links to the discussion boards for your consideration:

http://board.crossfit.com/showthread.php?t=61102

http://board.crossfit.com/showthread.php?t=56799

Ultimately, since I believe that none of us are competing, the workout is one's own. Do what you feel is correct and what you feel is legitimate; and just prepare a smart-assed comment for those who correct your form.

Friday, May 13, 2011

Friday the 13th workout SCARY!!! at least the post WOD was
110507

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up


After today's WOD Zac and I went up to the Dog handlers pad to get chased down by there Dogs. It was pretty crazy, those dogs are no joke. Thank goodness for that thick, padded suit. I will post the video, if I can get it to post, later. Sorry we missed you Ron. We can do it again before we leave, I am sure Danny and Zane will want a go at it too. Right Guys?

Thursday, May 12, 2011

Thursday 110505

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Paul 15:04, this was a lot tougher than I thought it would be. Running backwards uses a new set of muscles, mine are still feeling it

Wednesday, May 11, 2011

Wednesday 110504

Front Squat 5-5-5-5-5 reps

Paul-135-145-155-165-185lbs.

Tuesday, May 10, 2011

110503

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Monday, May 09, 2011

This workout was a total surprise for a lot of us. Like most WODs, it didn't look like much on paper, but we soon found out how grueling it actually was. Pukie found some of us today...

110501

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Saturday, May 7, 2011

110430

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Friday, May 6, 2011

110429

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Thursday, May 5, 2011

110427

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments

Wednesday, May 4, 2011

110426

Deadlift 1-1-1-1-1-1-1 reps

Tuesday, May 3, 2011

110425

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Monday, May 2, 2011

110422

Row 2K

Since most of us will not have access to a rowing machine, Crossfit.com recommends:

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Saturday, April 30, 2011

110421

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Post rounds and reps completed

Schedule

Since we have switched a few WODs around and some of our members are away at the moment, I am going to post the WODs for the next week; in order to put us all back on the same page.

Feel free to add any photos that you like to the posts.

110423

We had a lot of guest crossfitters with us today, so we skipped ahead a few WODs, because we thought that this would be fun with a large group.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Snatches - Wednesday 27 April 2011

Snatch 1-1-1-1-1-1-1 reps

Post your weights.

Tuesday 26 April 2011

Three rounds for time of:

Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post your times!

"Hammer"

5 Rounds of:

5 - 135# Power Cleans

10 - 135# Front Squats

5 - 135# Jerks

20 - Pull-ups

Rest 90 Seconds

Post time for each round to comments

Walking Lunges

400 meter Walking lunge

Post time and number of steps to comments.

 

Oh yeah!