January 3-9 Training

Monday

Crossfit WOD (9:30)

W O D

Squat Cleans

Take 10mins to complete 3 x 5 (135 lbs)

Then,

Complete 10 "Unbroken" Rounds for Time of:

5 "Touch & Go" Clusters at 115 lbs

25 Double-unders scaled to 75 single skips (single skips)

You must not dump on the Clusters (Squat Clean to Thruster), each rep must be a "touch and go".  You may rest in the lockout or in the rack, but once you begin the set, the bar can't rest on the ground.  There is a 5 burpee penalty for dumping.  If you miss on the Double-under, you must begin back at rep 1 of 25 for the round.  HAVE AT IT!!!

Completed in 17:29

YMCA Strength

Bench Press with Fat Gripz for 3x3 at 235

Swimming focusing on technique

Crossfit on Ramp (6:15)

Technique practice of the squat

Crossfit Strength (7:15)

S W O D

A. Power Snatch - 3 x 5 (3sec between reps, 1:00 rest between sets) @ 115 lbs

rest 3:00

B. Back Squat - (5-0-x-1) 3 x 5 Heavy (2:00rest between) @ 155 lbs (slow negative)

rest 5:00

C.  "Ladders"

10,9,8,7,6,5,4,3,2,1

Hang Squat Snatch 75 lbs

Ring Dips (w/ Muscle up to support position on knees to ring dip 3x then dips)

Tuesday

Running

Trail Running sprints up steep hill at valley forge park in boots and utes

Crossfit WOD (5:15)

Turkish Get Ups for 3X5 at 36 lbs kettlebell

Then

AMRAP in 15 minutes (5 rounds)

200 m Run/250 m Row (alternate between rounds)

7 GHD Sit Ups

7 Man on fire Burpees (stop, drop, and roll burpee)

7 KTE's (knees to elbows)

Wednesday

Skiing

Thursday

Crossfit WOD (5:15)

"Don't stop till you get enough"

50 Pull Ups (each time you come off the bar, run 50 m.)

75 Push Ups (each time you stop and rest w/your chest to the ground, run 50 m. No downward dog.)

100 Sit Ups (each time you stop, run 50 m.)

Crossfit on Ramp (6:15)

Friday

Running (noon)

Trail Running in boots (SNOW) for 6x1 min intervals and 1x30 sec interval with much rest in between

Crossfit at 5:15

Complete AMRAP in 14mins (9 rounds 1 Snatch and 4 Ring Dips completed)

1 Squat Snatch at 115 lbs

7 Ring Dips

11 Wallballs at 20 lbs

Then without rest, you will have 5 mins to find a 5 RM on a Push Jerk!

145 lbs Push Jerk (could have gone heavier)

Saturday

CFT Strength (8:00 AM)

S W O D (extremely fatigued b/c running on 3 hrs of sleep)

Take 8mins to find a 5RM of Squat Cleans (135 lbs)

rest 1:00

Perform 3reps every min on the min for 8mins of Power Cleans with 80% of 5RM of Cleans (105 lbs)

Then,

"Strongman Saturday"

Strongman course of 10 reps of atlas stones lifts to shoulder, Bag Push for 25 m, 10 reps of Heavy Yoke Press, 2x85 lbs farmers walk, 10 reps of one arm dumbbell snatch (45 lbs per arm), 25 m sprint, 10 swiss ball core roll-ins.

CFT on Ramp (10 AM)

Worked on kipping pull-ups and completed several reps of jumping/attempting to kip pull-ups

15-12-9

75 lbs Thruster

Jumping Pull-Ups

Sunday

Strength

A1. Deadlift for 3x3 at 350 lbs

A2. Push Jerk for 3x3 at 175 lbs

B1. Weighted Pull-Ups for 3x3 at 70 lbs (re-grip)

B2. Overhead Squats for 3x3 at 115 lbs

Home Strength

A1. Handstand Push-Up Partials for 3 MAX Sets (6,7,6)

A2. 20 lbs Vest Pistols for 3 MAX Sets
(MUST WORK ON THESE! I have neglected them and lost pistol ability)

B. Turkish Get-Ups with 50 lbs Kettlebell for 2x3 (per arm)

Reflection

This was a solid week of training! I completed some intense trail running sessions in Valley Forge Park with Jake Canale. I was also able to get plenty of crossfit met-con conditioning sessions in as well as crossfit strength working on Olympic moves. I also have been including a Wendler type strength training (5-3-1-Deload) into my training at the YMCA. I focus on Deadlift, Overhead Squat, Bench Press, Weighted Pull-Ups, and more recently the push jerk in which I hit 3 reps at 175 lbs. I also was impressed with my 350 lbs deadlift for 3x3. Next week I will hit some heavy singles and deload (not sure exactly what that means) the week after next. I have just one more week of Winter Break and I intend on making the best of it!

December 27-January 1st Training

Monday

Crossfit WOD

Complete 21 - 15 – 9 rep rounds of:

Power Snatch 95 lbs (need to work on depth of squat)

Burpees

Immediately afterwards, Complete 9 - 15 – 21 rep rounds of:

Squat Cleans 95 lbs

Ring Dips

For Time! (28:30)

Tuesday

Crossfit WOD

W O D: 4 ROUNDS (28:30)

10 GHD Sit Ups (2 sets) 10 normal sit-ups (2 sets)

15 Pull Ups

20 Push Press at 75 lbs

25 Lunges

Finish with

3 X 1 minute Handstand holds (broken up into smaller sets to total 3 min)

Strength (perform 2 lighter warm-up sets explosively as possible)

A1. Overhead Squat for 3x5 (95 lbs)

A2. Bench Press with Fat Gripz for 3x5 (225 lbs)

B. Trap Bar Deadlift with Fat Gripz for 3x5 at 4x45 lbs plates

Tabata Intervals

2x5 min of Tabata Rounds on elevated treadmill at 8% incline and 8 mph with 3 min of recovery between intervals

Wednesday

Off

Thursday

Crossfit WOD

W O D:

4 Rounds for time of:

50 Double-unders (for 2 rounds and then 150 singles for 2 rounds)

30 Wallball  with 20 lbs

20 Push Ups

10 Toes to Bar

For time! 27:03

Friday

2 hr hike in valley forge mountains with family

Felt very fatigued!

Saturday

AM

Strength

A1. Deadlift for 4 and 5 reps at 335 lbs

A2. Weighted Dips for 4 and 5 reps at 90 lbs

B1. Weighted Wide Pull-Ups for 2x10 at 25 lbs (with re-grip after 6^th rep) 3^rd set with 10 lbs for 10 reps

B2. Pistol Box Jump for 3x3 (per leg)

PM

Heavy Bag Power Punches for 5 sets of 30 punches

Sunday

Crossfit WOD (New Years 2011)

5 rounds

20 KB Swings 53 lbs

11 Box Overs 18" (lateral jumps over a box)

400 m Run

20 Sit Ups

11 Dead Hang Pull Ups

Reflection

I was able to crossfit hard this week but I did not do enough running. I will work on getting some good running in next week and hopefully hit the trails of valley forge park in my boots. I will still hit the crossfit box hardcore where I will do typical muscular endurance WODs, on the Ramp which is basically instruction on important crossfit exercises, and crossfit strength. I need to focus on my goals. I have 2 remaining weeks of winter break and I want to make the best of it by training hard and eating right (PRIMAL BLUEPRINT) while still relaxing in a stress free environment. I need to work on swimming and try to meet up with Alex Barth, elite ultra marathon runner, to see if I can improve my technique and gain guidance in training my running. I have to monitor my fatigue while pushing it hard!

December 20-27 Diet

Monday

Meal 1

3 Large Organic Eggs and Honey-Baked Ham

Meal 2

1 Grilled Chicken Breast and 1 serving of broccoli

Snack 1

1 small spoonful of organic no-salt added peanut butter

Meal 3

Honey-Baked ham and asparagus

Meal 4

Honey-Baked ham and asparagus

Tuesday

Meal 1

3 Large Organic Eggs and 3 Sausage Links

Meal 2

Vegetarian Salad and Vegetarian Chili (Wegmans)

Meal 3

1 Buffalo Burger (no bun)

Meal 4

Pork barbeque 350 cals

Meal 5

Lean Flank Steak, grilled onions, and asparagus

1 Italian Sausage Link

Wednesday

Meal 1

4 Organic Large Brown Eggs and 3 Sausage Links with 100 cal guacamole and salsa

Meal 2

1 Grilled Chicken Breast with cayenne pepper Buffalo Sauce and 120 cals of roasted vegetable soufflé

Meal 3

1 Grilled Chicken Breast with 2 strips of prosciutto with natural HOT salsa

Meal 4

2 All Natural Spicy Hot Dogs (280 cals both), serving of green beans, HOT Salsa

Meal 5

1 cheese stick wrapped in prosciutto with black beans and guacamole

Thursday

Meal 1

3 Organic Large Eggs and 3 sausage links

Meal 2

30 G Whey Protein (post workout)

Meal 3

BBQ Salad at Panera (less than 500 cals)

Meal 4

Cayenne Pepper 90% Lean Burger

Friday

Clean eating up until dinner where I pigged out on Christmas Eve Dinner

Saturday

Binged all day

Sunday

Followed paleo

December 20-26 Training

Monday

Running

5x3 min intervals with 2 min recovery

Crossfit WOD

Complete AMRAP in 20mins of: (5 rounds 6 reps completed: OHS killed me)

5 Chest to Bar Pull ups

10 Ring Dips

15 Overhead Squats 95/65

Tuesday

Swimming for 20 min

Crossfit WOD

Partner WOD!!!

This is a 30 minute workout.

During that time period, teammates will alternate working for one minute and resting for one minute.

During each of your "rest" minutes you must complete 4 burpees.

1st 10 minutes: Med Ball Sit Ups 20 lbs

2nd 10 minutes: Kettlebell Swings 53 lbs

3rd 10 minutes: Rowing (Calories)

Team score = total Med Ball Sit Ups + total KB swings + total calories

Wednesday

Strength

Heavy Deadlift for 5x2 (345 lbs)

Cindy + (AM)

10 rounds

5 pull-ups

10 push-ups

15 squats

20 crunches/leg levers

Running

Tabata Treadmill on incline (16 rounds) 20 seconds on: 10 seconds off

Cindy (PM) (completed in 9:27)

10 rounds

5 pull-ups

10 push-ups

15 squats

Thursday

Crossfit WOD

"ROSA"

Five rounds for time of:

10 Handstand Pushups (6 reps first round then done by placing feet on box and torso perpendicular to legs with top of head touching floor)

400 m Run

Friday

Crossfit WOD

12 Days of Christmas (starting with 1 then doing the 2^nd exercise then going back to 1, then doing the 3^rd exercise, then the 2^nd, 1^st….. 4^th ect)

1 Pistol Squat

2 Overhead Lunges (25 lbs plate) per leg

3 mountain climbers per leg

4 mule kicks

5 Med Ball Squat Cleans (20 lbs)

6 Kettlebell Swings (53 lbs)

7 24" Box Jump

8 Situps

9 Burpees

10 Push-ups

11 Pull-ups

12 Wall Ball Shots (20 lbs)

Strong Man Training (immediately following crossfit wod)

Working on form with just 95 lbs

Cleans 12 x 2 @ 60% (:45rest between)

Push Jerk 7 x 2 @ 60% (:45rest between)

Then,

"Battle of the Sexes"

4 exercise for 1 min each doing 2 sets

1:00 AMLAP Alongated Frame Farmers Walk with 4x25 lbs on the ends

1:00 AMRAP w/ 110 lbs Atlas Stone (Ground to Shoulder)

1:00 AMRAP Keg Press

1:00 AML(laps)AP Yoke Walk

Saturday

off

Sunday

AM

Crossfit WOD

Partner W O D: all reps split into 2

1600 m Run (200m per)

200 Push Ups (raised hands) for 100 reps in 5 rep intervals

150 Box Jumps 24 inches (75 reps in 5 rep intervals)

100 Wall Balls 20 lbs (50 reps in 5 rep intervals)

2000 m Row (250m per)

PM

Strength

A1. Sumo Deadlift for 5x5 (275 lbs)

A2. Weighted Chin-Up with Fat Gripz for 5x5 (45 lbs)

Reflection

This was my first full week of winter break. I put in several workouts at crossfit inspire and already feel like my conditioning has improved. I did some running but would like to try to increase it and even get a hill sprint workout in my boots at least once a week. I also would like to incorporate more swimming and some heavy bag work. I have to work on my skills and try out my focus WODS often. If I can improve on what I have done here for the next 3 weeks and then hit the ground running both realistically and metaphorically speaking, then I will be ready for my summer training at Quantico. I would like to try to join a crossfit gym in philly too but cannot spend as much as some of them cost.

Before Pics taken 12/20/2010

Side Poses

Front Pose

Analysis

I plan on losing 2 lbs of body-fat per week for 4 weeks which will be hard during these holidays. I will try to get a measurement of my current body-fat. I have to scrutinize everything that I put into my mouth and be consistent with crossfiting almost every single day on top of running and or swimming. I feel confident that I can meet my goals but I have to be very STRICT.

Overhead Squat Brutality

This exercise is hard as hell! I did it in a crossfit WOD on 12/20/2010. I am gonna work on my form and ability on this move. I am going to even try walking with the bar overhead.

December 13-19 Training

Monday

Grace

135 lbs Power Clean and Jerk for 5x6 with 1 min recovery

Tuesday

Strength

Deadlift for 3,3,3,3,3 at 335 lbs (first time deadlifting for a while)

Muscular Endurance

PT Pyramid for TIME

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 12 push-ups, 18 squats

10 pull-ups, 20 push-ups, 30 squats

Wednesday

House Training

A1. Overhead Barbell Sit-Up (115 lbs) for (4,5,4)

A2. Deadlift Curl (115 lbs) for (5,5,5)

A3. Close Grip Reverse Floor Press (115 lbs) for (30,30,30)

Thursday

Running

4 min on, 2 min off, 5 min on, 2 min off, 6 min on

Strength

A1. Deep Front Squat for 3,3,3, at 185 lbs

A2. Weighted Pull-Ups with re-grip for 3,3,3 at 70 lbs

Friday

off

Saturday

Strength

Wtd Vest Pull-Ups for (50 total reps)

Muscular Endurance

3 Rounds for time of:
115lb Push Press 12 reps
115lb Back Squat 21 reps

Sunday

Muscular Endurance

4 rounds (about 1 min rest between rounds)

Ball Shots for 30 reps

Farmers FAST Walk for 200 m (2x50 lbs kettlebells)

Reflection

This was exam week so I was pretty busy preparing for everything. I will increase training volume and frequency but monitor my recovery. I have about a month of winter break and I am ambitious in the improvements that I intend to accomplish in my fitness. I have goals below.

Sunday's Workout (12/19/2010)

Training Goals to March 2011

• 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
  
  • Kipping
    
  • barbell snatch
    
  • Overhead Squat
    
  • running
    
  • ring muscle-up
    
  • hand stand push-up
    
  • double under
    
  • swimming
    

 

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.

Trail Running Season

I got to get ready to run in my boots and on the trails. I will get some quality training in the elements and in the dirt this winter break. Pictured is me with the Marine Options of UPENN NROTC and GySgt Edwards. (Feb 2010)

THIS IS SPARTA!!!!

70 LBS PISTOL SQUAT

December 6-12 Training

Monday

Isometric Holds

8 rounds

30 sec wall Plank (feet on wall near handstand height)

30 sec Plank

30 sec Squat Hold

30 sec Plate Front/Lateral Hold (10-20 lbs)

30 sec Leg Raise Hold

30 sec break

Strength

100 lbs kettlebell One Arm Power Row for 5,4,3,2,1 (switching arms without stopping)

Tuesday

Indoor Track

Muscular Endurance

10 rounds

10,9,8,7,6,5,4,3,2,1 burpee Broad Jumps

30 sec Row

Rest for as much as necessary between rounds

Swimming

40 min

Wednesday

Power

Power Clean and Jerk for 5 reps for 6 sets (135 lbs) with 1 min recovery

Muscular Endurance

5 rounds

15 wall balls (20 lbs med ball)

10 Hanging Leg Raises

21-15-9

Rings Dips

Ring Inverted Row with feet on elevated box

House Training

A1. 95 Barbell Overhead Sit-Ups 9,10,10

A2. 95 Barbell Deadlift Curl 10,10,10

B1. 95 Barbell Skull Crushers (5 reps) then 40 close grip bench press for 2 sets

B2. Leg Raise Resisted Throws for 40 reps

Thursday

off

Friday

Pull-Ups

Pull-Up Pyramids 2,4,6,8,10,12,14 (change grips each time) with 20 ab exercise reps

Bodybuilding

A1. Bench Press for 3x10 at 165 lbs (1^st set a 185 lbs)

A2. Front Squat for 3x10 at 135 lbs

A3. Bent Over Barbell Row for 3x10 at 95 lbs

With no rest

B1. Pull-Ups 2,4,6,4,2

B1. Bench Press with 165 2,4,6,4,2

Saturday

off

Sunday

Muscular Endurance

10,9,8,7,6,5,4,3,2,1

Pull-Ups

Double Kettlebell Swing

Ring Dips

Reflection

I was fighting off an illness and felt sluggish this week so I did not get any running in. I am disappointed in myself and I must increase running next week and continue with it. I cannot afford to lose fitness in running. I must improve!

November 29-December 5 Eating Log

Monday

Meal 1

8 oz Organic Chocolate Milk

6 oz grilled chicken breast

Meal 2

Half of zucchini soufflé (120 cals)

3 strips of bacon

1 Banana with Organic Peanut Butter and a glass of organic milk

Meal 3

Half of zucchini soufflé (120 cals)

6 oz grilled chicken breast with barbecue sauce

Meal 4

Strawberry/Banana Protein Shake (20 g of whey)

Meal 5

1 Natural Hot Dog (140 cals)

1 serving of grilled vegetables (zucchini/yellow peppers)

Tuesday

Meal 1

6 oz organic chocolate milk

3 Organic Eggs

3 Turkey Sausage Links

2 Cups Organic Broccoli

Meal 2

6 oz grilled chicken breast with little barbecue sauce

Meal 3

Banana Peanut Butter Protein Shake (40 grams of Whey)

Meal 4

Half a spinach soufflé (120 cals)

1 Natural Hot Dog (140 cals)

Snack

2 small blocks of 72% dark chocolate

4 oz of Organic Milk

Meal 5

Blueberry/Peaches Smoothie

90% Lean Beef with 2 cups of Organic Broccoli

Wednesday

Meal 1

Peanut Butter Banana Protein Shake (20 g Whey)

Meal 2

3 Turkey Sausage Links

Half of spinach soufflé (120 cals)

6 baby carrot with red pepper hummus

Glass of Organic Chocolate Milk

Snack

2 small blocks of 72% dark chocolate

4 oz organic milk

Meal 3

Small hot chocolate

1 natural hot dog (140 cals)

Meal 4

90 % lean beef

6 oz organic chocolate milk

Meal 5

Blueberry/Peach Protein Shake (20g Whey)

Meal 6

1 serving of Organic Peanut Butter

6 oz of Organic Milk

Thursday

Meal 1

3 Organic Eggs

2 Turkey Sausage Links

Meal 2

6 oz grilled chicken breast with little barbecue sauce

1 Serving of baby carrots and hummus

Meal 3

8 oz organic milk

A couple of servings of trail mix (peanuts/chocolate pieces, raisins)

Meal 4

Pastrami Soup with Grilled Chicken

Meal 5

Steak, Mushroom and onions

Friday

Meal 1

2 servings of trail mix

2 glasses of organic milk

Meal 2

Peanut Butter/Banana Protein Shake (20 g Whey)

Meal 3

Big Romaine Grilled Chicken Salad (tomatoes, gorgonzola, balsamic vinaigrette)

Meal 4

1 Natural Hot Dog (140 cals)

Meal 5

1 Cheeseburger and trail mix

4 beers/2 saki bomb

November 29-December 5 Training

Monday

Muscular Endurance

(Drop Sets) doing one weight with each exercise until failure then dropping the weight for first set

A1. Wide Grip Pull-Ups with 40 lbs, 20 lbs, Body Weight (BW)

A2. Ring Dips 40, 20, BW

A3. Pistols 35, 20, BW

B1. Chin-Ups with 30 lbs, 10 lbs, BW

B2. Ring Dips 30, 10, BW

B3. Double Kettlebell Swings 2x45 lbs for 10 reps

PT Pyramids with 10 sec additional rest for each superset

C1. Wide Grip Pull-Ups for 1,2,3,4,5,6,7,8

C2. Ring Dips for 1,2,3,4,5,6,7,8

Tuesday

Strength

1. Thruster 3-3-3-3-3 at 155 lbs
   

7 rounds

15 push-ups

5 pull-ups

5 dips

15 double crunches

Wednesday

Off

Thursday

Muscular Endurance Pyramids

A1. Super Wide Grip Pull-Ups (1,2,3,4,5,6,7,8,9) then chin-ups (8,7,6,5,4,3,2,1)

A2. Ring Push-Up Flyes (1,2,3,4,5,5,6,7,8,9) then ring push-ups (8,7,6,5,4,3,2,1)

A3. Double Kettlebell Swings 2x45 lbs (1,2,3,4,5,6,7,8,9) then one-arm swings (8,7,6,5,4,3,2,1)

Rowing

10 intervals of 1 min on 1 min off (3 min recovery in between intervals 5 and 6)

Friday

Strength

A1. Front Box Squat for 1x5 at 225 lbs

A2. Close Grip Bench Press for 5x5 at 205 lbs

Saturday

Muscular Endurance

110 TOTAL Pull-Ups (wide grip/chin-up) with 25 Double Crunches in between sets (11x25)

Pull-Ups for 11x10

100 Ring Dips

Ring Dips for 10x10

Sunday

24 min group crossfit

Rowing for 1 min (meters)

Sit-Ups for 1 min

20 lbs wallball for 1 min

Rest for 1 min

repeat

Reflection

I did not do any running this week which is a disappointment. I must run atleast 3-4 times a week and ideally everyday. I got some decent training volume in and I went to crossfit inspire for the first time. I think that I am gonna make some good improvements there over winter break. I will try to get some running sessions in this week. Possibly in the in door track. I would like to do some solid strength training this week.

Nov 15-21 Training

Monday

Running

1 mile

Muscular Endurance

A1. Pull-Up Pyramids for 1,2,3,4,5,6,7,8,9,10,11,11,10,9,8,7,6,5,4,3,2,1

A2. Ring Push-Ups for 2,4,6,8,10,12,14,16,18,20,22,22,20,18,16,14,12,10,8,6,4,2

A3. Reach Crunches for 20 reps

Tuesday

Off

Wednesday

Strength

A1. Weighted Pull-Ups for 2x3 at 58 lbs (kettlebell + 5 lbs plate)

A2. Weighted Ring Dip for 2x3 at 58 lbs

Thursday

Off

Friday

PFT (274)

Saturday

Off

Sunday

½ Marathon in 1 hour 49 min

 

Reflection

I took much rest this week in prep for the PFT. I did not do as well as I wanted to on the PFT. I only got 17 pull-ups. I MUST GO WIDER IN MY PULL-UPS BECAUSE OF MY LONG ARMS. I need to crossfit more while still working on strength. With the upcoming breaks from ROTC, I will be training more frequently and more intensely. I will do more track runs focusing on 800 m distances and incorporating lower body exercises in unison with these sprints to make my body use to sprinting through fatigue.

Nov 8-14 Training

Monday

2x800 m sprints

Muscular Endurance/Strength

A1. Pull-Ups for 5 x MAX REPS

A2. Front Box Squat for 5x3 reps at 225 lbs

B1. Weighted Ring Dip for 3x5 at 45 lbs

B2. Barbell Curl for 3x5 at 85 lbs

Tuesday

Muscular Endurance

Pyramids

Pull-Ups 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Ring Push-Ups 2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2

Running in Boots

200-800 m sprints for 5 miles

Wednesday

Marine Corps Birthday Run

Pull-Ups for 4 sets of drop sets (40 lbs,20 lbs,BW) rep-ing out to failure [40 lbs high for 5 reps)

Barbell Press/Push Press for 3x5 at 135 lbs

Thursday

off

Friday

CFT (295/300)

2:42 min 800 m sprint

87 ammo can lifts (hand froze and lost grip)

2:13 min maneuver under fire with missed grenade

Strength and Endurance

Weighted Pull-Ups with 53 lbs kettlebell for 4,4,4,3,3 reps

40 inch Elevated Ring Push-Ups for 20,18,15,10 reps

Saturday

Strength

A1. Weighted Pull-Up/Chin-Up for 5,5,6,5,4 with a 45 lbs kettlebell

A2. Weighted Ring Dip for 5,5,6,5,4 with a 45 lbs kettlebell

A3. Thruster for 5,6,6,5,5 with 135 lbs

Muscular Endurance

Pyramid up to 9 reps with 10 sec additional rest per rep after superset

B1. Pull-Ups (body-weight)

B2. Ring Dips (body-weight

Sunday

Off

Reflection

This is a good week of training. I should have gotten more running in but have been low on time. I have the PFT next Friday and I hope that my hard training has paid off.

Nov 1-7 Training

Monday

Pull-ups for 4 sets of MAX reps

Tuesday

Muscular Endurance

Pull-up Pyramids (up 10 and down)

Rest 10 seconds for each pull-up

Strength

A1. Front Squat for 3x5 at 185 lbs

A2. Elevated Ring Push-Ups for 3x20

Wednesday

Pull-ups for 7 sets working on different grips (wide, close, pinky chins) for 63 total reps

Running

1 mile fartlek and then stadium stairs

Convict Conditioning

A1. Weighted Pistols for 2x2 at 70 lbs

A2. Handstand Hold for 1 min 10 sec, 50 sec

Crossfit WOD

For 10 rounds (in 18 min)

20 push-ups, 20 squats, 20 crunches

Thursday

Pull-Ups for 100 reps with 11 reps per set

Friday

No rest

A1. Pull-ups for 4 MAX Sets

A2. 3 Rope Climbs

A3. 100 reps ammo can lift

Saturday

Running

Pyramid Intervals of 5 min, 4 min, 3 min, 2 min with 2-3 min recovery

Fun with Rings

B1. Ring Dips for 20, 15, 10, 5

B2. Ring elevated Inverted Row for 20, 15, 10, 5

Sunday

Rest

Reflection

This was a decent week in training. I did nothing extraordinary but I did pull-ups frequently which I build on in the upcoming weeks. I am also going to implement more pull-up strength work. I will do more running the next week and prepare for my Combat Fitness Test by training in my boots. I would also like to clean up my diet by limiting carbohydrates. I need to include more lower body strength work and convict conditioning as well.

October 25-31 Training

Monday

PT

Running

1 mile run in 5 min 50 sec (I would have been faster but I had to run around many people)

Recover for 1 min

MAX Push-ups for 85 reps (chest was sore from dips yesterday)

MAX Crunches for 105 reps

Tuesday

Running

10 miles
in 1 hr and 23 min

Wednesday

800 m sprint in 2 min 49 sec (boots and utes)

Thursday

Muscular Endurance

15-12-9

• Clean Push-Press at 115 lbs
  
• Pull-Ups
  
• Box Jump
  
• Ring Dips
  

Friday

Pull-ups 2xMAX reps

Saturday

100 Pull-Ups

    In sets of 10 with 25 reps of abs in between and 1 mile total run in btwn

Sunday

Half Marathon in 1 hr 46 min and 20 sec

October 18-23 Training

Monday

Muscular Endurance

Push-Up Drill

2 min, 1 min, 30 sec

Crunch Drill

2 min, 1 min, 30 sec

A1. MAX Pull-ups for 3 sets (17,13,10) fatigued from previous PT

A2. MAX Elevated Ring Push-Ups for 3 sets (20,15,10)

3x400 m with 30 squats in between rounds

Tuesday

Squat Climb

As fast as possible:

175 pound Back squat, 10 reps

15 ft Rope Climb, 5 ascents

155 pound Back squat, 20 reps

15 ft Rope Climb, 4 ascents

135 pound Back squat, 30 reps

15 ft Rope Climb, 3 ascents

115 pound Back squat, 40 reps

15 ft Rope Climb, 2 ascents

95 pound Back squat, 50 reps

15 ft Rope Climb, 1 ascent

Running

2x1.5 miles with 3 min recovery (2^nd interval easy)

Wednesday

Death Relay: Suicides with body-weight exercises in between (push-ups, squats, mountain climbers, lunges, burpees)

Thursday

Off

Friday

PFT

16 pull-ups (very poor performance and I have no clue of why I did so badly)

105 crunches in 2 min

3 mile run in 19 min 50 sec (a personal record!)

Saturday

Off

Sunday

Running

8 ½ mile run (in 1 hour 10 min)

PT Pyramids

Pull-ups: 1,2,3,4,5,6,7,8

Crunch Reach: 5,10,15,20,25,30,35,40

Dips: 20,18,16,14,12,10,8,6

Kettlebell Snatch: 20,18,16,14,12 then swings

Swings: 10,8,6

Reflection

A good training week but I felt weak and I could not perform pull-ups like I normally do. I am not sure what it is but I will up the frequency of my pull-up training sessions and will monitor fatigue. I will focus on pull-up quickness on the decent and the slight kipping with the feet on the way up. I have to pick up running frequency in preparation for the half marathon next Sunday on Halloween. I did phenomenally well on the 8 ½ mile run around Kelly Drive. I completed it in about 1 hour and ten minutes.

October 11-18 Training

Monday

Off

Tuesday

PT

Pyramids (12,10,8,6,4,)

185 lbs Bench Press

Pistols

Pull-Ups

115 lbs Power Clean

Rest

10 Pull-ups

Wednesday

Convict Conditioning

A1. Handstand Hold for 3x1 min

A2. Double Swings for 3x10

Core

(use the amount of time it took to complete set for recovery)

Plank Drill

1:15 min, 1 min, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec, 1 min, 1:15 min

Thursday

Weighted Pistols for 3x1 with 70 lbs

Friday

20 lbs Cindy

for 7 rounds then drop weight and complete 3 more rounds

5 pull-ups

10 push-ups

15 squats

Saturday

Muscular Endurance

21-15-9-6-3

Ring Dips

Lateral Jump Squats

Convict Conditioning

MAX Lever Push-ups for 10 reps

Crunches

2 min for 97 reps with crappy leg hold

Reflection

I need to increase running frequency!!!

October 4-7 Training

This week I will be leaving for the field exercise on Friday where I will be hiking many miles and running the obstacle course.

Monday

PT

MAX Push-Up Drill

2 min, 1 min, 30 sec

MAX Crunch Drill

2 min, 1 min, 30 sec

Track Sprints

3x800 m

Convict Conditioning

A1. Hand Stand Hold 45 sec, 45 sec, 45 sec

A2. Pistols with 20 lbs vest (with 10 lbs counterbalance) for 3x7

Core

1 min plank, 1 min rest, 45 sec plank, 45 sec rest, 30 sec plank, 30 sec rest, 15 sec plank, 15 sec rest, `30 sec plank, 30 sec rest, 45 sec plank, 45 sec rest, 1 min plank, done

Tuesday

Strength

A1. Wide Grip Pull-Ups for 5x5 at 45 lbs

A2. Box Front Squat for 5x2 at 210 lbs

Muscular Endurance

15-12-9 (finished in 10 min)

Power Cleans 135#

Front Squats 135#

Burpees

Wednesday

Off

Thursday

20-15-10-8-6-4-2

Pull-Ups

Hanging Knee Raises

Ring Elevated Push-Ups

Friday-Sunday

Marine Field Exercise

September 27-October 3 Training

(all pull-ups on thick bar focusing on wide grip)

Monday

12 min of kettlebells swings, lunges, and push-up drops

Convict Conditioning

1. 50 lbs Pistols 2x5

2. One Arm Push-Ups for 8 and 7 reps

Tuesday

Muscular Endurance

Front squat/Push press/Thruster

"Miss Fisher"

10x Front squat/10x Push press/10x Thrusters/2x Chest to bar pull ups/2x Box jumps/2x burpees

8x Front squat/8x Push press/8x Thrusters/4x Chest to bar pull ups/4x Box jumps/4x burpees

6x Front squat/6x Push press/6x Thrusters/6x Chest to bar pull ups/6x Box jumps/6x burpees

4x Front squat/4x Push press/4x Thrusters/8x Chest to bar pull ups/8x Box jumps/8x burpees

2x Front squat/2x Push press/2x Thrusters/10x Chest to bar pull ups/10x Box jumps/10x burpees

Wednesday

3 mile hump with 45 lbs pack

Thursday

Strength and muscular endurance

A1. Wide Grip Pull-Ups for 19 and 15 reps, extremely wide pull-ups for 9 and re-grip for 5 pull-ups, pinky touching chin-ups for 10 reps

A2. Push-Ups for 2x60

B1. MAX Deadlift for 365 lbs

B2. Standing Barbell Press for 2x1 at 150 lbs

C1. Ring Dips for 17 reps

C2. Ammo Can Lift for 100 reps in 2 min

Rode bike for about 6-8 miles

Pistol Squats for 12 reps per leg

Friday

Running

7 mile run (on treadmill)

Steve Cotter One-Arm Kettlebell Circuit (50 lbs)

(each arm for 13 reps) with 30 sec of rest in between exercises

• Swings
  
• Shoulder Press
  
• One Racked Arm Squat
  
• Clean
  
• Snatch
  
• Overhead Squat
  
• Side Bend
  
• Lunge
  
• One Legged Deadlift
  
• Clean and Press
  
• Bent Over Row (23 reps per arm)
  
• Sumo Deadlift Upright Row
  

Saturday

PT Pyramids

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 16 push-ups, 24 squats

10 pull-ups, 20 push-ups, 30 squats

Fights Gone Bad

For 1^st round 20 reps, 2^nd round 15 reps, 3^rd round 10 reps each exercise with 1 min recovery between rounds

• 20 lbs wallball shots
  
• 75 lbs sumo deadlift high-pull
  
• 20 inch box jump
  
• 75 lbs push press
  
• C2 Rower
  

Ring Dips for 19 and 15 reps

10 foot to bar, 5 straight leg raises, 5 knee raises

Rode bike for 6-8 miles

Sunday

Running

10x1 min intervals with 30 sec to 1 min recovery

Cycling

6 miles

Reflection

This was a solid week of training. I wanted to get more running in but was busy. I will build on this week but still allow for recovery in preparation for the field exercise. I am going to focus on pull-up endurance and try some Olympic exercises out.

September 13-18 Training

Monday

A1. 20 lbs vest pistols with 10 lbs counter balance for 3x5

A2. Hand Stand Push-Ups for 3x3

Tuesday

3 mile run

PT

Cindy Deadlift at 205 lbs

Core

Plank for 2:15 min and 2 min

Wednesday

Strength

A1. Weighted Dip for 4x2 at 117.5 lbs
A2. Front Squat for 4x3 at 195 lbs

B. Hand Stand Push-Up for 3x5

Thursday

Running

60 min run

Endurance

300 total push-ups (4x50)

Strength

3x10 reps (per leg) pistol squats with 10 lbs counter balance

Friday

Strength

A1. Weighted Pull-ups for 4x2 at 75 lbs

A2. Front Squat for 4x2 at 205 lbs

Core

Plank for 2:20 min

Saturday

Running

2x5 min sprint (2 min recovery), 4x1 min sprint (1 min recovery)