200 m repeats and Gymnastics on the Bar

Running
8x200 m sprints with 5x recovery (around 2:30 min) ranged from 32-35 sec 200 m Gymnastics Bar Practice
• 1 Dead Hang Pull Up
• 1 Kipping Pull Up
• 1 Toes to Bar
• 1 Knees to Elbows
Let go of the bar and recover for 30 seconds.
• 2 Dead Hang Pull Up
• 2 Kipping Pull Up
• 2 Toes to Bar
• 2 Knees to Elbows
Let go and recover for 30 seconds.
• 3 Dead Hang Pull Up
• 3 Kipping Pull Up
• 3 Toes to Bar
• 3 Knees to Elbows Let go and recover for 30 sec
Continue up the ladder until failure
Rest 2 min and begin again for 3 total attempts
1st attempt completed 5 rounds, 2nd attempt 4 rounds, 3rd attempt 3 rounds
HSPU Work: 8,7,4 (head near deck)
Rolling for 15 min (backwards roll to push-up position and handstand roll)

Reflection
I did some sprints at the track today which I will continue to do. My legs felt sore from olympic squats the other day but I pushed through. I worked more on speed than conditioning by giving myself a good amount of recovery between sprints. I then went to gymnastics practice and did a conditioning workout on the bouncy pull-up bar. My hands started bleeding pretty bad and I had to stop. I am going to invest in some gymnastics grip hooks.
Quote of the Day
"We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until to-morrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs."
- Arnold Bennett
MOTO
Check this out. Its a personal defense system called SPEAR by Tony Blauer. It is becoming very popular among CrossFitters.
http://www.tonyblauer.com/4105/02_01_01_spearsystem.asp

3-2-1-GO!!! Track Sprinting

I am going to focus much of my running on the track so that I can gauge my distance. I will work to get my sprinting mechanics down. I will implement varying distances of 100,200,400,600,800 meters sometimes mixed and sometimes seperated. Sometimes I will focus on just speed by allowing much rest in between intervals. Other times I will work my lung capacity and conditioning by giving myself minimal rest. And I will mix the two. I hope the weather starts getting nicer so that it is easier to get out there.

Olympic Lifting and Cinderella WOD

SWOD
Wide Stance Olympic Back Squat for 1,1,1,1,1,1,1 (225#) [butt to ankles]
Behind the Neck Split Jerk for 1,1,1,1,1,1,1 (215#)
Power Snatch for 1,1,1 (115#)
Military WOD
Cinderella (Completed 7 rounds and 5 C2B)
AMRAP in 20 minutes of:
5 C2B pull-ups (Chest to Bar Pull-ups)
10 Dips
10 Overhead Squats (95#)
Reflecton
I got some quality olympic strength work in today. I also completed a version of Cindy for 20 min for as many rounds as possible. I decided to do 10 OHS instead of 15 because my shoulders had already been fatigued from the jerks and HSPU the other day. I wanted to keep the pace fast which I did.
Quote of the Day
"The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them."
-- George Bernard Shaw

Running Intervals and Gymnastics Training

Running
12x1 min intervals with 1 min recovery
Gymnastics Practice
Density Training – 20 min on the min (alternating exercises) Handstand Push-Ups for 2 [head a couple cm from ground] Pistols for 6 (per side) Then 5 min on the min of HSPU for 2 reps
(30 total HSPU and 120 total Pistols)

Reflection
The Intervals felts good and I actually wanted to do more. I will try to get atleast 2-3 more runs in this week. I have to prepare for a 3 mile PFT run in less than 2 weeks. I will train http://www.crossfitendurance.com/ style focusing on intervals and some longer runs. Quality over quantity.
Quote of the Day
“The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.” ~Napoleon Hill

Gymnastics Coach Carl Paoli - Ninja Warrior

Carl Paoli is an elite gymnast and a crossfit coach. He has his own gymnastics website, http://gymnasticswod.com/ , that was made to help anyone who wants to improve their gymnastics skills from advanced to beginner. It has been very helpful in my own gymnastics training.

Heavy Bag Power Punches and One Arm Push-Ups

Captain of Crush #1 Hold for 40 sec (per hand)
Heavy Bag Power Punches for 3 MAX Efforts resting 2 min (rounds 1-2 min)
One Arm Push-Ups for 3x4 reps (feet shoulder width apart)
Reflection
I have been off of ROTC for 3 weeks now and I go back to normal training this upcoming week. It has been nice to have time off to focus soley on school, pt, and fun. Getting a good amount of sleep every night makes me feel better throughout the day. I will try to take naps if I need to. I will keep a careful eye on my hand to make sure I dont tear it up.
Quote of the Day
"Always dream and shoot higher than you know you can do. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
~William Faulkner

Favorite Fitness Books

• Convict Conditioning:
This book gives instructions of how to work up to and master the one arm push-up, one arm handstand push-up, one arm pull-up, one legged squat (pistol), hanging leg raise, and an advanced bridge. It gives ten steps (exercises) to work up to these highly difficult exercises. The author had to train these exercises to survive while he was locked up in prison for 28 years.

• Naked Warrior:
The Russian Spetsnaz instructor Pavel Tsatsouline, offers training principles of how to train pistols and one-arm push-ups.

• The Russian Kettlebell Challenge:
Pavel gives information to improve kettlebell lifting.

• Beyond Bodybuilding:
Pavel goes into detail of how to improve strength.

• Training for Warriors:
Martin Rooney travels all over the world to learn different exercises of the most effective martial arts disciplines.

• Corps Strength:
Marine Corps Master Gunnery Sergeant Roarke gives training advice for the average person trying to become healthy to the elite Marine Infantryman.

• The 4-Hour Body
Watch trailer.

• The Primal Blueprint: Mark Sisson of www.marksdailyapple.com gives an informative story of how to live a life according to our natural human genes.

Books I highly recommend these books! They offer great information that will lead to results if the instructions are followed. All of them are offered on Amazon except "Convict Conidtioning" which you will have to buy from http://www.dragondoor.com/b41/ .

You need me on that wall!

Mariusz Pudzianowski MMA Highlights "First 3 fights in KSW" [HD]

Trail Running and Strength Training

Trail Running for 30 min at a steady pace in Fairmount Park
Strength Workout of the Day (SWOD)

Deficit Deadlift 3,3,3 (365#)
Barbell Military Press 3,3,3 (140#)
Hang Clean 3,3,1 (175#)
Weighted Neutral Chin-Up 3,3,3,3 (65#)
Weighted Dips 5,5,3 (125#)
Reflection
My hand tore up on the deficit deadlifts which forced them to bleed all over the place and that effected my other lifts. I wrapped my hands with tape but that made it hard to grip the barbell. I wanted to do more sets too but I could not. I was able to get some heavy lifting and a little trail running in.
Quote of the Day
"Great spirits have always encountered violent opposition from mediocre minds."
- Albert Einstein

PLANET MEATHEAD

The CrossFit Games

Fun with Kettlebells

Captain of Crush #1 Grips for 3x10 (per hand)
Kettlebell bottoms down One Arm Press (50#) grabbing bottom of ball with palm for 2,3,5,5 reps per hand
Gymnast/Girevoy
3 Rounds (rest as needed between rounds)
Lever Push-Ups on Parallette for 10
One Arm Double Kettlebell Row (100#) for 5 per arm
Bridge Ups for 10
One Arm Kettlebell squat snatch (50#) for 5 per arm
Quote of the Day
"The things that will destroy America are prosperity-at-any-price, peace-at-any-price, safety-first instead of duty-first, the love of soft living, and the get-rich-quick theory of life."
~Theodore Roosevelt

Olympic Lifting Skill Training and C2 Row Sprints

Iron Sport Gym Training with Steve Pulcinella worked on Snatch, Clean & Jerk with lighter weights, and Atlas Stone Lifts [picked up 215 stone to shoulder level platform] for 2 sets of 1
Snatch Balance for 3x3 at 155 lbs [not too heavy just worked to get in the hole]
C2 Row 10x30 sec sprints with 30 sec of plank/leg raise hold and 90 sec of rest [avg 198 m]
Handstand Push-Up Negatives on Parallettes for 5x3
Reflection
I got a good morning session in with Steve Pulcinella of Iron Sport Gym. He helped me to improve my olympic lifing technique which I will be really working on a few times a week. I also lifted up some stones to put on a platform. I tried to put a 240 lbs stone up on the platform but just missed it. I will go back soon to get that DAMN 240 LBS STONE UP! I will be implementing as much strongman and olympic training as I can while still working on the WHOLE PUZZLE of MAX strength, met-con conditioning, gymnastics skillz, running/cycling/rowing/ect endurance, and more. No specializing! I want to be good at a lot of things but not great at one thing.
Quote of the Day
"Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to show how badly we want something. Because the brick walls are there to stop the people who don’t want something badly enough. They are there to keep out the other people."
~Randy Pausch
MOTO
This was said by a great man who reflected on his life to a crowd a few months before he died of liver cancer. He was able to basically achieve all of his childhood goals and although he was unable to watch his children grow up, he did not have any regrets and he was happy with the life that he lived. Check out the video of this amazing man and great American.
http://socialcapital.wordpress.com/2008/04/11/randy-pausch-notable-quotes/

Gymnastics Practice and Racquet Ball

Foam Roll for 5 min
Racquet Ball for 30 min
Gymnastics Practice
Working on Ring L-Pull-ups, Levers, Toes to Bar, Ring Dips, and Handstand Push-Ups
Reflection
My legs felt sore today from yesterdays workout. I wanted to not push it too hard so that I can be fresh for my training with Highland Games Legend and Strongman, Steve Pulcinella owner of Iron Sport Gym in Glenolden, PA near Philadelphia. Tomorrow hopefully I can improve my olympic skills and work some strongman movements. I enjoyed the racquet ball today and it was the first time I ever did it. I will try to include it in my training whenever possible to add a little bit of active recovery.
MOTIVATION - LIVING PERSONAL RECORDS
This is the core of PR Everyday. The idea of getting better daily. It’s not just about the gym, its about life. Things don’t need to be “good” or even “great” they just need to be better. I don’t know how many steps it takes to get to good, or how many actions are needed to move from good to great, but I do know how much it takes to be better. The slightest degree of change.
Better is not about optimal, not about perfect, better is about better than present state.
If you can turn away trying to be good or great and simply work to be better you will likely go farther, and get there faster. Naturally this is something you need to test out in your own life, it is not certain at this point.
excerpt from http://www.adamtglass.com/
Quote of the Day
"He who has a why to live for can bear almost any how."
- Friedrich Nietzsche

Front Squat to Rope Climb

SWOD
Overhead Squat 3,3,3, (155#) [could have gone heavier]
Band Resisted Dynamic Push-Ups/Dynamic Pull-ups 3,3,3
Military WOD
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 reps
15 ft Rope Climb, 1 ascent
Completed in 11:18
Reflection
I did the met-con that was on crossfit.com last Sunday. It was tough but very doable and it felt like a good pain after I was done. I am always trying to include rope climbing into my training as much as I can. I wanted to do more but felt that I needed to rest.
Quote of the Day
“The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.”
~Napoleon Hill

Gymnastics Training

Rollin in the Deep
•Forward Rolls
•Backward Rolls
•Back Extension Roll to Push Up Position
•Handstand Forward Rolls
•Ring L-Pull-ups
•Handstand Push-ups

Quote of the Day
"Pain is temporary. It may last a minute, or an hour, or a day, or a year but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"
~Lance Armstrong

Heavy Bag Conditioning

Parallette Perpendicular Leg/Torso Decline Push-Ups 5x10 [legs on high ledge at ankle lowering head to floor]
One-Arm Push-ups [feet shoulder width apart] for 3x3
Heavy Bag Rounds for 2 min on 1 min off (10 rounds) peforming combo punches
Quote of the Day
I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion."
~Muhammad Ali

The Fight for Air Climb and Strength Training

Fight for Air Climb! 50 floor stair race in combat boots
http://action.lungusa.org/site/TR/ClimbForCleanAir/ALAMA_Mid-Atlantic?team_id=26351&pg=team&fr_id=2970
Strength Training
Sumo Deadlift 3,3,3,3,3 (385 lbs MAX weight used)
T-Bar Row from landmine 3,3,3,3 (245 lbs)
Reflection
I ran the "Fight for Air Climb" with some Marine Option buddies in Philly. It was a good run and my legs were killing me on the way up. But when I was done my lungs were on fire and I felt like a "FIRE-BREATHER." I then did some strength training by doing the sumo-deads and t-bar rows both exercises that I have not done for a while yet felt good about my numbers.
Quote of the Day
"Never throughout history has a man who lived a life of ease left a name worth remembering."
~Theodore Roosevelt

Gymnastics Training

Photo: Ricky Pellegrino, gymnastics olympian hopeful, in a one arm handstand

Gymnastics
HSPU:5x2 (controlled reps with plenty of rest)
Handstand Hold with 20# Vest 3x1 min (if failed during min then shake off for a few sec and try again)
Pistols with 20# vest for 3x5 (per leg) with minor push with hand to support
Ring L-Pull-Ups for 3x10
Lever Push-Ups for 3x10 (per side) [one arm completely laterally extended onto parallette other arm on other parallette in normal push-up position]
One Arm Overhead Barbell Press for 95# 3x1 (a little body English to get bar overhead but not much)

Reflection

Today I mostly focused on Gymnastics and shoulder strength. I did not want to overdo it because I will be doing "The Fight for Air Climb" which is a 50 floor stair race for the American Lung Association tomorrow morning. I will probably try to get some more training in if I can. Hopefully next week I can dial in my SEMPERFIT/CF Endurance Training so that it is more structured.

Quote of the Day

"The price of greatness is responsibility."
~Winston Churchill

Trail Running with 20 lbs Vest and Olympic Lifting

Strength Training
Behind the Neck Split Jerk 3,3,3,3,3 (185#)
Barbell Floor Press 3,3,3,3,3 (215#)
Clean 3,3,3 (185#)
Trail Running with 20# vest
Up steep trail steps for 2 x 2 min and 30 sec
Tabata Sprints with 20# Vest on flat terrain
Reflection
Today was another hectic day but I was able to get some strength training work in as well as some trail running with my weighted vest. I have to prepare for "The Fight for Air Climb," a 50 flight stair race to support the American Lung Association. I will be doing it with some Marine Option friends with my weighted vest and boots.
Quote of the Day
"Success is going from failure to failure without a loss of enthusiam."
~Winston Churchill

HSPU Negatives and Box Squats

Box Squat for 3,3,3,3,3 working up to a near MAX at 170 lbs
HSPU Negatives for 10x3 (took about 7 seconds to slowly lower head to the deck)
Reflection
Today was utterly hectic and I was unable to get much training in. Tomorrow I will try to get some strength training in and complete a Military WOD and include some stair running. I have to work on my barbell squat because I had just focused on my deadlift.
Quote of the Day
"I do not agree with what you have to say, but I'll defend to the death your right to say it."
~Voltaire

C2 Rower with Push-Ups

5 rounds
250 m C2 Row (1,250 total m)
25 chest to deck push-ups (125 total push-ups)
Gymnastics Practice
Worked on wall handstand lateral walk
Reflection
I felt very sore from my massage yesterday. My back just felt weak. Hopefully tomorrow I will feel completly recovered and better than before. I will be starting my SemperFit program tomorrow. I will begin with some strength training and then follow it with the Military WOD within a few hours.
Quote of the Day
"I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death."
~Thomas Paine

SEMPERFIT Training Plan

Starting in the 3rd week of March
Baseline: Warm-Up for 5 min (dynamic/foam roll). Then work with sandbags/kettlebells/tractor tire/heavy bag/logs for 5-10 min
Strength: Work up to 1, 3, or 5 RM (Rep Max) of Major Lift (Deadlift, Squat, Press, Pull, Clean, Snatch variations)
Skill: Practice gymnastic exercises (ex: kipping pull-up, hanstand push-ups, pistol, bridge, L-Pull-Up, Box Jump, college boy roll, ect) or Double Unders or advanced kettlebell moves
Stamina: 5 Rounds not timed: Reps x Major Lift @ 70-90% 1/3/5 RM, Military Exercise, Strongman Moving Exercise for 200/400/800meters
Work Capacity: Crossfit AMRAP/Girls/Heroes WOD/Grinder PT/WOD
Durability: 3 sets of Plank/Handstand/Hollow Rock/flutter kick for MAX Hold or Time.
Stretch: 10 min of yoga or active stretch
Guidelines
• Split up throughout the day into 2-3 sessions. Once in a while complete all in one session to train mental toughness.
• One session a week, wear 20#+ weighted ruck/vest for entire workout (except strength) in boots and utes.
• Try to implement swimming, rowing, and cycling on SEMPERFIT days.
• Train SEMPERFIT every other day (3x a week).
• Increase SEMPERFIT to 4x a week by mid-April.
• Crossfit Endurance running on the other days. Incorporate mileage Time Trials for distance, timed periods for distance, intervals, and trail runs focusing on hills.
• On SEMPERFIT off days, complete tests with timed MAX reps for push-ups, air squats, pull-ups, rope climb, burpees, kettlebell swing and snatch, ect. Try to beat scores by testing exercises every week for up to 1 month before rotating.
• Incorporate weekly trail runs up steep terrain in boots/utilities.
• Take Sunday off for complete recovery.
Description
• Baseline: Perform dynamic warm-up for five min to prepare the body and the mind for training. Then pick one power training tool and perform various exercises for 5 min.
• Strength: Use one exercise and take at least 3 sets to work up to a MAX at the given rep range (either 5, 3, or 1 rep). Use variations of the main lifts. Implement one Olympic exercise in addition to Major Lift to strength portion on most strength sessions.
• Skill: Focus on a couple gymnastic exercises that will not conflict with the work capacity.
• Stamina: (For Rounds) Take the major lift that was completed for the strength portion and use a percentage of it for more or less reps, use a military exercise (rope climb/man maker/burpee pull-up/ect), then perform a strongman movement exercise (tire flip, sledgehammer, farmers carry, buddy carry, overhead carry, sandbag sprints, log walk, ect)
• Work Capacity: Complete Met-Con WODs in a time frame according to strength training volume
• Durability: Each workout, focus on beating the time of the last. Take several minutes in between attempts.
Crossfit Endurance Running
• 1 session of shorter intervals
o 200, 400, 600, 800m repeats or mix
 3x(200,400,600m)
o 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
o Tabata 20:10 work to rest for 8 rounds rest then repeat for desired amount
o 30:20 x 12 work to rest
o 4+ rounds of 50 Squats then sprint 400 m
o 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
• 1 session of trail running in boots (sometimes vest, ruck, sandbag, pig-egg)
o 5x2 min intervals with 3 min recovery, then 4x1 min intervals with 1 min recovery
• 1 session of time trial
o 1 mile x 3, 1.5 mile x 2, 3 mile, 10 K, 8 ½ miles, 10 miles, 13.1 miles
o For MAX distance in 25 min, 60 min, 75 min, or desired time
Example Week
Mon: Run Time Trial and test 1 upper body and/or 1 lower body exercise, reps for TIME, Swim
Tues: SEMPERFIT Military (with vest option): focus on Squat
Wed: Run Intervals (can incorporate kettlebell walks, sandbag/pig-egg sprints)
Thurs: SEMPERFIT Olympic: focus on Press, Strongman, C2 Rowing and Swim
Fri: Run Trails + Bike (if going away for weekend then Deadlift/pull), Burpee Test
Sat: SEMPERFIT Striking: focus on Deadlift, optional: C2 Rowing or Bike
Sun: Rest or make-up

Strength Programming [take several sets to work to a MAX in the given rep range]
Week 1 (3 reps) [High Volume – 5 sets per lift]
SWOD1: Wide Stance Low Box Squat and Behind the Neck Split-Jerk
SWOD 2: Barbell Floor Press and Clean
SWOD 3: Sumo Deadlift and Weighted Chin-Up
Week 2 (3 reps) [Medium Volume – 4 sets per lift]
SWOD1: Overhead Squat and Band Resisted Speed Push-Up/dynamic pull-ups
SWOD 2: Barbell Military Press and Hang Clean
SWOD 3: Deficit Deadlift (standing on 1x10 lb plate per foot) and T-Bar Row
Week 3 (1 reps) [Very High Volume – 7 sets per lift]
SWOD 1: Wide Stance Low Box Squat and Behind the Neck Split-Jerk
SWOD 2: Barbell Floor Press and Clean
SWOD 3: Sumo Deadlift and Weighted Chin-Up
Week 4 (1 rep) [Low Volume – 3 sets per lift]
SWOD 1: Overhead Squat and Pin Bench Press (less ROM)
SWOD 2: Barbell Military Press and Hang Clean
SWOD 3: Deficit Deadlift and T-Bar Row
Include Assistance Exercises if feeling good: TGU, Snatch Balance, Towel Pull-Up, Dumbbell Bench/Row, ect. Keep it to just 1 assistance exercise per workout.
Timed Tests
5 min kettlebell snatch with 53#
3 min burpees (or for a prescribed rep range: 25,50,75,100)
2 min push-ups
2 min box jumps
1 min of each exercise with 15 sec of rest in btw, push-ups, chin-ups, sit-ups, dips
Pad Kicks or Heavy Bag Punches in 1 min
Rope Climb Ascents (15 ft) in 3 min
Work Capacity Programming
Week 1: High Volume Strength
Keep WODs to the 12-15 min in duration range
Week 2: Med Volume Strength
Keep WODs to around 20 min in duration
Week 3: Very High Volume Strength
Keep WODs to very quick and intense at 12 min or less
Week 4: Low Volume Strength
Implement long duration WODs of 20-30+ min in duration

WOD Focus
Military WOD (boots/utilities focusing on body-weight exercises, sandbags, rope climbing, ect)

Olympic WOD (incorporate clean, snatch, jerk using barbells and kettlebells, include strong man conditioning with emphasis on grip work)
Striking WOD (MMA gloves on heavy bag, pig egg/sandbag/med-ball drills) or incorporate Heavy Bag Drills
SEMPER-NUTRITION
• Eat Paleo with no refined carbs sticking to just meats, eggs, vegetables, fruits, and nut butters.
• Reduce food intake on Crossfit Endurance Days.
• Replace at least 1 meal with fruit/almond smoothie
• Allow 1 cheat meal on Saturday night

Trail Running Time Trial 25 min

Reflection
I ran up the mountain at Valley Forge Park. I went all the way to the top before the road started and ran downhill to the steep steps. I then sprinted across on the flat trail to my car. It took me exactly 25 min of non-stop running to complete it. It was a good run. I felt a good burn in my legs after the run similar to after a PFT run. It was probably about 3 miles. I got a deep tissue massage and took an epsom salt bath to help myself recover for the hard upcoming training.
Quote of the Day
"Things may come to those who wait, but only the things left by those who hustle."
- Abraham Lincoln

Rest Day

Quote of the Day
"I may be drunk, Miss, but in the morning I will be sober and you will still be ugly."
Winston Churchill

Combat Conditioning

Strong Back = Strong Body = Strong Mind
Strength Training
Weighted Ring Dips with 70# for 3x2
Weighted Ring Pull-Ups with 70# for 5x2
Weighted Pistols with 70# for 3x2
One-Arm barbell overhead push-press with 95# for 2x2 (alternating arms)
Gobble Walk up and down steep hill trails [With 2x 50# kettlebells]
8 sets of 50 m Farmers Walk with 8 Goblet Squats [resting 30 sec between sets]
Trail Running Sprints up steep steps with 20# vest and 45# Sandbag
2 rounds
20 sec sprint, 10 sec rest, 20 sec sprint, 1:10 min rest [that’s one round], repeat
Then walked down hill and repeated for another 2 rounds [8 total 20 sec sandbag sprints]
200 m uphill sandbag throw [45#]
Reflection
The strength training felt very good and I did not push it to failure. The reps were controlled. I will work on these gymnastics body-weight (BW) movements with heavy weights. I have a goal to get all of these lifts at 100 plus pounds added to my BW. The sprinting with the sandbag and vest felt really good too. It was tough and I felt fatigued yet my legs were not too wobbly afterwards.
Quote of the Day
"Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back."
— Heraclitus

Enter the Barbell and HSPU/Pistol Density

HSPU slow negatives density for 2 on the min, Pistol Density for 5 per leg on the min [alternate each for 20 min]
Enter the Barbell 21-15-9 [completed in 6:17]
Overhead Squat (95#)
Sumo Deadlift High Pull (95#)
Kroc Rows [one arm bent over row for high repetition] 1x40 reps (50 lbs kettlebell)
Tabata Heavy Bag 16 rounds of 20 sec on 10 sec off [1 min of rest in between Rounds 8-9]
Bridges ups for 15 reps
Reflection
I crushed the Crossfit WOD and I felt really good on the Tabata Heavy Bag. My shoulders felt fatigued on the HSPU so I focused on doing slow negatives.
Quote of the Day
"Continuous effort - not strength or intelligence - is the key to unlocking our potential."
~Winston Churchill

Trail Running & Gymnastics Training with 20# Vest

Trail Running 3x7 min with 3 min recovery [up and down steep terrain]
One-Arm Push-Ups for 1 set of 3 [I have not worked on these for many months]
Explosive Ring Pull-Ups to low chest for 5x5 [this will help me to get my muscle-ups]
Weighted Ring Dips 50# for 6,5,5 reps
One-Arm Barbell Overhead Press 65# for 2x5
Parallette Handstand Hold with 20# vest for 30 and 27 sec
Ring L-Pull-Ups with 20# vest for 2x5
Neck bridge hold for 5x15 sec
Quote of the Day
"If you're not pushing yourself, you're not living to the fullest. You can't be afraid to fail, but unless you fail, you haven't pushed hard enough."
~Dean Karnazes

Kalsu Jr.

Kalsu Jr.
20 min – on the min (had to rest a little more and completed in 21:22)
115 # thruster for 5 reps (100 total reps)
Grease the Groove 5x Ring L-Pull-Ups & 5 fingertip push-ups for 10 Total Sets (about an hr btwn sets)
James Robert "Bob" Kalsu (April 13, 1945–July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-round draft pick by the Buffalo Bills of the American Football League in 1968. Kalsu was a starting guard in 1968. He played the entire season and was the Bills' team rookie-of-the-year. Following the 1968 season, to satisfy his Reserve Officers' Training Corps (ROTC) obligation, he entered the Army as a Second Lieutenant and arrived in Vietnam in November 1969 as part of the 101st Airborne Division. He was killed in action on July 21, 1970 when his unit came under enemy mortar fire at FSB Ripcord near the A Shau Valley.
Quote of the Day
"Being a champion is a lonely life. There are many many sacrifices and few rewards. How many have the fortitude, the drive, and will power to say no when they want to say yes? There are those times when friends and family are out drinking, while champions are at home sleeping. Everyone else is sleeping in and you're already training at the gym."

Fat Cindy and Weighted Vest Trail Sprints

Fat Cindy
10 rounds with 1 min of rest in between rounds
5 weighted ring pull-ups with 50# on belt (just body-weight for last round)
10 push-ups with 50# on back
15 squats with 45# bar in front squat
Trail Running sprints in boots up steep stairs with 20# vest implementing fireman carries (160#+20#)
Quote of the Day
"A leader does not abide within his tent while his men bleed and die upon the field. A leader does not dine while his men go hungry, nor sleep when they stand at watch upon the wall. A leader does not command his men's loyalty through fear nor purchase it with gold; he earns their love by the sweat of his own back and the pains he endures for their sake. That which comprises the harshest burden, a leader lifts first and sets down last. A leader does not require service of those he leads but provides it to them. He serves them, not they him."
~Gates of Fire by Steven Pressfield (exerpt from US Marine author's book on the battle of Thermopylae)

Grease the Groove Pull-Ups

Grease the Groove Wide Pull-Ups doing 10 reps every hour for 10 sets (100 total)
Captain of Crush 1# grip holds 30,35,35 sec per hand
Reflection
I have one week at home to train. I have some equipment that I will use so I will try to do some solid trail running up steep terrain, gymnastics, kettlebell training, and crossfit wods. The week after this one I will begin my SEALFIT and CF Endurance training.
Quote of the Day
"If there must be trouble, let it be in my day, that my child may have peace."
~Thomas Paine

Steady State Run (4 miles)

Pictured: soon to be 2nd Lieutenants Cullen and Carlson crushing a crossfit workout.

Active Recovery
Ran about 4 miles at a slow pace. My hamstrings were in pain!
50 hand release push-ups
Quote of the Day
"If you want to be respected by others the great thing is to respect yourself. Only by that, only by self-respect will you compel others to respect you."
~Fyodor Dostoyevsky

Self Preservation

It is amazing to me how people just do not seem to care about their survival. They do dumb things consistently without a care. Let me give some examples and the results (death).

• driving like a moran = accident

There is all sorts of railings, streets signs, and the like that are here in America yet people still manage to kill themselves and others. And this is not even including the death machine that is motorcycles which is responsible for about 43,200 deaths per year.

• living an unhealthy lifestyle

It dumbfounds me how little people care about their own bodies. They will spend all sorts of money on their cars, home theaters, football games, ect yet they apparently do not have any money whatsoever to pay for more expensive healthy food or to hire a personal trainer. Smoking is also killing yourself slowly. You only have one body in this life so why do people treat it like its expendable?

• accidentally shooting yourself

How does this happen?! I have no clue but believe me it does happen, quite often.

• drinking alcohol and trying to do stuff at the same time

Driving is the most obvious one but there is a lot of things that people do while intoxicated that can easily get themselves killed... Yet they do it nonetheless.

The take home message here sports-fans is don't be stupid!

Obstacle Course WOD (pyramid)

O-Course WOD (pyramid)
6,4,2 rope ascents (15 ft with legs)
6,4,2 high box jumps (30”)
6,4,2 Double Kettlebell Snatch (2x44#)
3 rounds

3 towel climber pull-ups (per side) [staggered grip: pictured above]
6 Weighted Ring Dips (44#)
8 Double Kettlebell Snatch (2x44#)

Quote of the Day
Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishment toward organizational objectives. It is the fuel that allows common people to attain uncommon results. ~Andrew Carnegie

Pig-Egg Sprints (30#) in combat boots

Pigg-egg (a bag full of sand duct taped with a rope handle, 30 lbs total)
16 Rounds (1600 m = 1 mile total)
Sprint with pig-egg for 100 m
Rest as needed (a little more than a min)
Reflection
I will do workouts like this to train for the Combat Fitness Test (CFT) and for all around bad-a**ness. I would like to use a training partner for fireman's carries up a steep hill coupled with kettlebell farmers walk for speed. I hope that the days of endless push-ups and such are over. Although I will also train for that crap too.
Quote of the Day
"The boy who is going to make a great man must not make up his mind merely to overcome a thousand obstacles, but to win in spite of a thousand repulses and defeats."
~Theodore Roosevelt

Gymnastics Practice

Marine Training

6 mile hump with 45# pack
Gymnastics Practice: Worked on Muscle Up
Ring L-Pullups 5,6,7,6 [on rings they are much easier for me]
Gymno WOD
On the min for 15 min
5 ring dips and 5 pull-ups on bouncy bar
Reflection
I felt ill today with a migraine but was able to rally and get in a gymnastics workout at practice. I avoided upside down movements and focused on rings and pull-ups.

Quote of the Day

"Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force.. never yield to the apparently overwhelming might of the enemy."
- Winston Churchill

Tactical Strength Challenge WOD

Tactical Strength Challenge WOD:
Pull-Up/Kettlebell Snatch Workout (50# kettlebell and BW)
(completed in 11:33) [pull-ups were nearly dead-hang with minor kick, snatches were one arm power)
20-15-10-5
20 Snatch L, 10 Pull, 20 Snatch R, 10 Pull
15 Snatch L, 8 Pull, 15 Snatch R, 7 Pull
10 Snatch L, 5 Pull, 10 Snatch R, 5 Pull
5 Snatch L, 3 Pull, 5 Snatch R, 2 Pull

http://www.tacticalstrengthchallenge.com/

I am going to train for the TSC (Tactical Strength Challenge) introduced to me by the infamous Pavel. It is a test of strength (MAX Weight Deadlift), power (53# kettlebell snatch for 5 min), and body-weight endurance (MAX rep strict Body-Weight Pull-Ups).

Quote of the Day
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain."
~Frank Herbert

Fights Gone Bad, Monday

Fights Gone Bad (20 reps per exercise) 3 rounds of 1 min per exercise
• Wall Ball (20#)
• Push-Press 75#
• Box Jump (20”)
• Sumo Deadlift High Pull 75#
• Double Unders (only was able to string 10 dubs per round)
• Rest 1 min
8 rounds of 20 sec on : 10 sec off
Tabata Run
Tabata Row
Gymnastics Practice: Handstand Push-Ups (HSPU) for 6,6,5,2 reps, skin the cat, partial L-Pull-ups
Reflection
I was only able to get a mild workout in last Thursday and hadn’t trained much since then. I got a solid day’s worth of training in today and will like to continue for the remainder of the week and get some varied training across all boards of endurance, stamina, speed, power, light strength, balance, ect. I felt like I was in a fight after the crossfit wod. I will try to repeat that in the next couple of weeks and bring up the reps to within 21-25 and do at least 15-20 dubs per round. I will try to work on my muscle-ups and HSPU at gymnastics practice.
Quote of the day
"I am too positive to be doubtful. Too optimistic to be fearful. And too determined to be defeated."~vandon