Helen

Helen
3 rounds
400 m run
12 pull-ups
21 american kettlebell swings (50 lbs)
Reflection
I did this one with Corporal Vincent Pastore (USMC). It was a good quick one. I wish that the pull-up bar had been a little higher though. It was at a playground outside of a Middle School.
Quote of the Day
“There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.”
~Douglas H. Everett

Trail Running - Strength - Hang Snatches

Trail Running in Combat Boots
Long Intervals through hills for 3x8 min with at least 3 min recovery
Strength
Back Squats to med ball (15ish inches off ground) for 3,3,3,3 (185#)
Turkish Get-Ups for 3 reps per side with 70# kettlebell
Weighted Pull-ups for 2x5 with 35# and then 5 reps with just body-weight
Hang Power Snatch for 3,3,3 at 135#
Met-Con
In 6 mins, complete:
800m Run (completed in 3:03)
AMRAP of Hang Power Snatch (95#)
For Total Reps!
Completed 33 reps
Tabata Burpees (4 min of 20 sec on and 10 sec off) completed a low of 4 reps
Reflection
The trail running in boots was not too bad. I did longer intervals and kept a good pace. I covered some pretty good distance on some rolling hills in Wissahickon Park. My shoulders, chest, and triceps felt sore from all the push-ups/burpees in the last couple days. I did some good strength work but was not that pleased with my 35 lbs pull-ups, cause I should have been able to get more reps. I hit the met-con pretty well and burned everyone else on the 800 meter run. I am not that good at barbell snatches though so some beat me in reps completed. I will see how I feel tomorrow but most likely I will keep training.
Quote of the Day
"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."
~Thomas Jefferson

2 Met-Cons! Row-Push & Farmers Walkin'

Met-Con
15 min AMRAP (As Many Rounds As Possible)
250 m row (C2 Rower)
25 push-ups (strict chest to deck)
Completed 5 rounds + 250m row and 10 push-ups
Met-Con
1200 total meters of kettlebell farmer’s walk (2x53 lbs)
12x100m farmers walk doing 5 burpees between sets (55 total burpees)
Completed in 20:22 min
Reflection
I did pretty well on the first workout. I had done this workout and one like this before and I was able to do more work this time. I then did a farmer's walk workout almost immediatly afterwards where I split it up into smaller sets so that I did not burn out. I also chalked up my hands as much as I could. I did 5 burpees each time that I dropped the kettlbells.
Quote of the Day
“War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made kept so by the exertions of better men than himself.”
~John Stuart Mill exerpted in Heart and Fist

Clean & Jerk 3RM, Cleans n' HSPU pyramid

Take 10mins to find your new 3RM of:
Clean & Jerk at 175#
Then,
Complete Ladder Rounds of:
1 - 10 Squat Cleans (135#)
10 - 1 Handstand Push ups
For Time!
Reflection
I was pretty pleased with the clean & jerk 3RM. I had a lot of trouble on the Handstand Push-Ups. A big problem was that I was sweating so much that I would slip. I think I may even have missed my 9th set of cleans. It took me 30 min plus to complete this.
Quote of the Day
"The will to excel and the will to win, they endure. They are more important than any events that occasion them."
-Vince Lombardi

5K Race

Running
5K Race completed in 23:01
Reflection
I was dying on this race. I had done back squats the day before so I hope that is the reason for my poor performance. I am going to focus on my running in the 2 weeks that I have left before OCS.
Quote of the Day
"The thorough man of business knows that only by years of patient, unremitting attention to affairs can he earn his reward, which is the result, not of chance, but of well-devised means for the attainment to ends."
- Andrew Carnegie

Back Squat and Heavy Met-Con

Back Squats
5 reps at 175#, 4 reps at 185#, 3 reps at 195#
Met-Con
4 Rounds
Weighted Pull-Ups for 2 reps at 63#
Handstand Push-Ups for 4 reps
Kettlebell Swings for 8 reps at 70#
Completed in 11:10

Sprints up Steep Hill in Combat Boots

Thursday (6/23/2011)
Ran to the bottom of steep hill (2:30 min)
Sprint intervals of 30 seconds with 90 sec to 2 min rest
6 intervals
Ran from bottom back to car (2:30 min)
Reflection
This was a good run up the steep mountain. I really had to push myself even through soreness in my legs.
Quote of the Day
“If you are not making someone else’s life better, then you are wasting your time. Your life will become better by making other people’s lives better.” - Will Smith

Back Squats and Met-con

Strength
Depth Jumps practice
In 12mins, find your 5 RM of:
Back Squats for 185# (knees caved inward - quad dominance = bad)
Then,
Complete AMRAP in 15 mins of:
3 Wall Walks (Stomach starts on floor, touches the wall, back to floor)
6 Chest to bar Pull ups
9 Back Squats 95#
Completed 6 rounds and 16 reps
Reflection
I need to work on my back squats this fall. I will pound them a couple times a week. The wall walks were tuff! I need to find my rhythm to get the kip for the chest to bar pull-ups.
Quote of the Day
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

Support the Travis Manion Foundation (http://www.travismanion.com/)

400 m running chipper

Met-Con (Chipper)
400m Run
20 Toes To Bars
30 Box Jumps - 24 inches (lock knees and open hips on top box before jumping off)
400m Run
40 GHD Sit ups
50 Bent Over Rows - 85 lbs
400m Run
Completed in 11:57
Quote of the Day
"Make a game of finding something positive in every situation. Ninety-five percent of your emotions are determined by how you interpret events to yourself."
-- Brian Tracy

Pyramid Pull-ups - Wallballs - GHD Sit-Ups

Sprints in boots and utes
3 min sprint, 2 min rest, 2 min sprint, 2 min rest, 1 min sprint, DONE
Strength
Kettlebell One-Arm strict Press with 70 lbs
Met-Con
15-12-9-9-12-15
Pull-Ups
Wall Balls (20 lbs to 10 ft target)
GHD Sit-Ups
Completed in 18:15
Reflection
This metabolic conditioning workout was a good one. It was tough but I kept moving. I need to learn how to kip better in my pull-ups and my times for workouts involving pull-ups will greatly improve.
Quote of the Day
"Much may be done in those little shreds and patches of time which every day produces, and which most men throw away. "
- Charles Caleb Colton

Strongman Circuit and CrossFit Endurance

Strongman circuit
Partners
drag weighted tire to each station
tire flips
sandbag push-press (75#)
Wall (had to get tire sled and weights across)
keg power clean
then back to the start doing all the stations over again.
Strength
Weighted Pull-ups/Chin-Ups for 1,1,1,1 with 80 lbs
Handstand Push-Up facing wall for 7,6,5,4,4 rep sets
CF Endurance
Pose Running Clinic
Partner WOD
500 m row
500 m run
400 m row
400 m run
300 m row
300 m run
(shoe fell off b/c laces broke)
300 m row
my partner ran 300 m
Reflection
The strongman workout was fun. I definitly had to pick up the slack for my partner but I didn't mind. I would have even done the whole thing by myself and also would have done it a few times but I didn't want to overdo it. The Pose Running clinic was cool. I am going to do research and practice this running style. The rowing and running was tuff but good. Towards the end, w
e were supposed to do 200 m row/run and 100 m row/run but my shoe laces broke so I rowed the remaining distance.
Quote of the Day
"Far and away the best prize that life has to offer is the chance to work hard at work worth doing."
- Theodore Roosevelt

PT Intervals

Met-Con
5 Rounds
Front Squat with 75# for 30 sec
30 sec rest
Burpees for 30 sec
30 sec rest
American Kettlebell Swings with 53# for 30 sec
30 sec rest
Score is total amount of reps completed (190 reps)
Reflection
I had trouble in the Front Squats. I was only able to hit 10-12 when this should have been one of the easier ones. I did 10-12 burpees per round and 12-15 swings per rounds. I tried to execute perfect form on all of the exercises hitting the squats low, trying to do chest to deck without sagging hips on the burpees, and swinging the kettlebell straight up overhead.
Quote of the Day
"Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit."
- Elbert Hubbard

PFT - Deadlift - 100 True Push-ups with + 20 lbs

PFT (Physical Fitness Test USMC)
20 pull-ups (dead hang)
100 crunches in 2 min
3 mile run in 20:16 min
Score of 286/300
Strength
Deadlift 5,5,5 (335 lbs)
Met-Con
100 True Push-Ups (Chest to Deck and locked elbows) with 20 lbs vest
Running 100 m whenever stopped completing push-ups
Only PERFECT Push ups will be allowed! When you're at the bottom, your thighs shouldn't touch the ground. You may not rest or stop at the bottom. You chest must touch the floor on every rep. Your hips and knees should be locked throughout, "sagging" hips or knees will not be tolerated. When you are at the top of the push up, your hips and knees should be equal distance off the ground with a completely "planked" torso. Your elbows my track in any position you would like as long as your elbows fully extend at the top.
Completed in 8:49 min
Yoga for 1 hour
Reflection
This morning I did a pre-ship PFT before OCS. I leave in a little over 2 weeks. I did pretty well considering I was running on about 3 hours of sleep. I would have liked to have gone faster on the run but I felt pretty good. There was not enough people on the run to gage my speed. I barely got the 20 pull-ups. My form has me all over the place. I wish I could do them fast yet under control. I then did some strength training on the deadlift but held back to avoid injury. I also did a cool push-up workout with my weighted vest. Then I did some yoga to help stretch everything out.
Quote of the Day
“Accept the challenges so that you may feel the exhilaration of victory.”
~General George S. Patton

Heavy Clusters and Weighted Vest PT

Clusters (Squat Cleans to Thrusters)
5,5,5,5,5 (165# max weight used for last set)
Pull-ups with 20 lbs vest for 15 reps AS FAST AS POSSIBLE for 2 sets and 1 set without vest
1 minute rest
Burpees with 20 lbs vest for 10 reps AS FAST AS POSSIBLE for 3 sets
2 minute rest
Reverse Hyper Extensions for 3x10 slow and controlled

Quote of the Day
"Striving for success without hard work is like trying to harvest where you haven't planted"
- David Bly

Squat Snatch - Dubs - HSPU Met-Con

Strength
Weighted Pull-Ups for 3x3 and 2x2 all done with 63 lbs
Depth Jumps (jump down from box to deck then immediately jump to higher box)
W O D
Complete 2 Rounds of:
1 Squat Snatch + 1 OHS [Overhead Squat] (115#)
2 Squat Snatch + 2 OHS
3 Squat Snatch + 3 OHS
60 Double unders (2 skips in 1 jump rope)
10 HSPUs (Hand Stand Push-Ups)
Completed in 19:02
Reflection
I need to work on my squat snatch, double unders, and HSPU (Hand Stand Push-Ups)! I will hammer away at my weaknesses until they become my strengths.
Quote of the Day
"If a man would move the world, he must first move himself."
~Socrates

Blair Morrison: Ivy League Scholar (Princeton), Collegiate Football Player, World Traveler, CrossFit Games Athlete

Run-Jump-Swing-Up

W O D:
400m Run
21 Box Jumps (24 inches locking both knees while completely on box before jumping off)
21 GHD Sit Ups
21 KB Swings (53 lbs)
800m Run
15 Box Jumps
15 GHD Sit Ups
15 KB Swings
400m Run
9 Box Jumps
9 GHD Sit Ups
9 KB Swings
Finish with:
27 Birthday Burpees
Completed in 18:41 min

Olympic Lifting

C2 Rowing
500 m sprint (1:29 min), rest, 400 m sprint, rest, 300 m sprint, rest, 200 m sprint, rest, 100 m sprint, rest
Box Jump Practice for height
Olympic Lifting
Squat Cleans 5,5,5,5 at 165#
1 Split Jerk + 2 Push Jerks for 2 sets at only 135#
50 GHD Sit-Ups for time (3:27 min)
Reflection
I tried to bang out some muscle ups on rings today but I was having trouble. I will try again tomorrow or the next day. I felt ok with my squat cleans. I focused more on form and less on the poundage. I felt weak on the jerks. I have done much more in the past.
Quote of the Day
"Don't take life too seriously, you will never get out alive."
~Elbert Hubbard

10K Trail Race in Wissahickon Park

Friday
3 rounds
20 double unders
20 Games Style Push-Ups (release hands and feet from the ground at bottom of push-up)
Saturday
10K Trail Race completed in 56 minutes and 4 seconds
Reflection
The Trail Race was a great course. It had plenty of hills but nothing extraordinary compared to the ones at Valley Forge Park. I had stayed out late with friends the night before so I was not feeling my best at the run but I still did a decent job. I had to walk at some points but I think it is mostly because I did not know the course at all so I could not pace myself. I hope that my running training pays off in my upcoming Physical Fitness Test (PFT) next week.
Quote of the Day
"We cannot change the cards we are dealt, just how we play the
hand."
-- Randy Pausch

Trail Running 5x3 min and Heavy Thruster/Swings

Trail Running in Wissahickon Park
5x3 min intervals with 2 min rest
WOD
Thrusters for 2x2 (175# MAX Weight used)
Metabolic Conditioning (Met-Con)
7 min
135 lbs Thrusters (front squat to press) for 2,4,6,8 reps
70 lbs kettlebell american swing (two handed swing to above head) for 3,6,9,12 reps
(alternated 2 exercises)
Core
3 rounds
GHD Sit-Ups for 10
GHD Back Extensions for 10
Completed in 3:30 min
Reflection
My legs felt very sore even with yesterday being a rest day. I hit the trails of Wissahickon Park hard. I ran in my Inov-8 lightweight shoes. I wore my camel back too which helped to keep me hydrated. Then I did a crossfit workout a couple hours later. I had to cut the workout short from 10 min to only 7 min. If I had pushed it to ten then I may not be able to walk the next day. It was a good one.
Quote of the Day
"It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell."
~Buddha