- Grace: 30 reps of 135 lbs Clean and Jerk
Completion Time: under 3 min (aiming for 10 reps a min)
- Cindy: 5 pull-ups, 10 push-ups, 15 squats in 20 min AMRAP
Rounds Completed: 20+
- Fights Gone Bad: 20 lbs Wall Balls, 75 lbs SDHP, Box Jump, 75 lbs Push-Press, C2 Rower for 3 Rounds with 1 min recovery
Total Reps (not including C2): 360+ (30 reps per exercise per round)
- Karen: 150 Wall Ball Shots 20 lbs for TIME
Completion Time: under 7 min (aiming for 25 reps a min)
- Improve body composition
- Deadlift 1RM: 375 lbs
- Weighted Pull-Up 1RM: 90+ lbs
- Wide-Grip Pull-Ups MAX REPS: 20+
- 800 m sprint in boots for 2:20 –
- 3 mile run in 19:30 –
- Skills to work on
- barbell snatch
- Overhead Squat
- ring muscle-up
- hand stand push-up
- double under
PLAN OF ATTACK
Crossfit: I have completed a month at CrossFit Inspire and have learned a lot and improved much. I will check out CrossFit Center City to see if I can train there. I will also crossfit in the dungeon possibly with other motivated Marine Options and Marines a couple times a week and once or twice on my own. I will work on these WODs trying to complete all of them or a version of them at least once a week. Work on crossfit skills as well as conditioning and strength. Form and technique are important.
Strength: Wendler 5-3-1-Deload. I will do 3-5 sets focusing on the deadlift, push-jerk, bench press (fat gripz), overhead squat, and weighted pull-ups. I will work on this for a couple of months while also trying to implement some heavy squats with a barbell. I will work on my Handstand push-up and pistol squat. I would like to do some kettlebell strength work focusing on Turkish Get-Ups.
Olympic: From my experience at Inspire I learned a great deal of Olympic stuff and I plan to work on my Power/Squat Clean and Power Snatch/Squat Snatch with a barbell.
Running: Run outdoors at least twice a week. Run on the treadmill a few times a week. Focus on intervals longer, medium, and short. And implement longer runs every once and a while sometimes once a week.
Trail Running: Run in boots up hills and on natural soil. Focus on sprints of varying distances and times.
Swimming: Get in the pool a few times a week. Learn how to improve strokes. Incorporate PT into swimming. Try to use fins swimming underwater.
EAT CLEAN: 90% of the time. Focus on Lean Meats and Vegetables. Try to eliminate dairy mostly. Eliminate grains and legumes completely. Peanut Butter is a legume so I will substitute with almond butter.
Recovery: Monitor recovery by judging how the body feels and taking time off when overly sore/tired. Foam Roll.
Body Composition: Eat clean mostly paleo diet. The Primal Blueprint is where I will be getting my info for diet. CARDIO: run, bike, swim, box, ski, hike, ect.