REST.
Well, in reality, I ran 6 miles on Day 81. In two back to back 3 mile portions. I ran the firt 3 in 21, and the second 3 in 24.
However, after that my shoulder was bothering so I talked to the doc about it and he used three words I didn't ever want to hear in a sentence...rotator cuff and surgery. so i figure i'll take off the whole time i'm on leave. let my body recuperate and relax itself and just enjoy the time i'm home. i may go for a few jogs to get some sun and enjoy the clean air, but nothing to include it this blog.
And theres the other thing, but i'll get into that when I see a real doctor when I get home.
Thursday, June 26, 2008
Thursday, June 19, 2008
Day 80.
REST.
the next two sets make up "PAIN WEEK". I picked some harder to hardest workouts for the week before I go home because I don't know how much time I'll REALLY spend working out while I'm home. 3-2-1, Go.
the next two sets make up "PAIN WEEK". I picked some harder to hardest workouts for the week before I go home because I don't know how much time I'll REALLY spend working out while I'm home. 3-2-1, Go.
Day 79.
BOWLES WEEK!!
21-15-9 reps for time of:
135lbs deadlift
135lbs upright row
notes:
I scaled this to 70% bodyweight for both of us. it was still hard.
PC - (125/125) - 8:20
VB - (95/95) - 11:20, these were his first ever deadlifts or upright rows.
21-15-9 reps for time of:
135lbs deadlift
135lbs upright row
notes:
I scaled this to 70% bodyweight for both of us. it was still hard.
PC - (125/125) - 8:20
VB - (95/95) - 11:20, these were his first ever deadlifts or upright rows.
Tuesday, June 17, 2008
Day 78.
BOWLES WEEK!!!
5 rounds for time of:
400m run
10 pullups
20 pushups
30 air squats
20 mason twists w/20lbs weight
10 20lbs dumbell lunges
notes:
severe dust storm kept us off the track tonight so we cut the run portion from ours.
PC - 15:00
TA - 17:40, met pukie after the pullups in round 5, had to stop.
PB - 39:47, with 400m runs and 5 instead of 10 pulls each round.
KY - 28:--, with 400m runs, said he blacked out 3 times.
oorah.
5 rounds for time of:
400m run
10 pullups
20 pushups
30 air squats
20 mason twists w/20lbs weight
10 20lbs dumbell lunges
notes:
severe dust storm kept us off the track tonight so we cut the run portion from ours.
PC - 15:00
TA - 17:40, met pukie after the pullups in round 5, had to stop.
PB - 39:47, with 400m runs and 5 instead of 10 pulls each round.
KY - 28:--, with 400m runs, said he blacked out 3 times.
oorah.
Day 77.
BOWLES WEEK!!!
That magnificent bastard programmed this week. Ass kickers all around.
5 rounds for time of:
135lbs bench press
135lbs back squat
notes:
KY - (135/135) - 6:39.
PC - (135/135) - 10:45
VB - (85/85) - 13:28
PB - (95/135) - 14:20
the bench kicked my ass, the squats kicked borja's ass, and apparently bowles is not human.
That magnificent bastard programmed this week. Ass kickers all around.
5 rounds for time of:
135lbs bench press
135lbs back squat
notes:
KY - (135/135) - 6:39.
PC - (135/135) - 10:45
VB - (85/85) - 13:28
PB - (95/135) - 14:20
the bench kicked my ass, the squats kicked borja's ass, and apparently bowles is not human.
Day 76.
REST.
So WEIGAND WEEK was kindof a wash. We'll try again next month when I come off leave. I've begun supplementing my programming with a 5-7 mile run on the first day regardless of what the workout was. I'll reach 300 miles before I leave Iraq.
So WEIGAND WEEK was kindof a wash. We'll try again next month when I come off leave. I've begun supplementing my programming with a 5-7 mile run on the first day regardless of what the workout was. I'll reach 300 miles before I leave Iraq.
Day 75.
WEIGAND WEEK!!
5 rounds for time of:
20 weighted lunges (scaled)
20 24" box jumps
notes:
i was on bus duty.
5 rounds for time of:
20 weighted lunges (scaled)
20 24" box jumps
notes:
i was on bus duty.
Day 74.
WEIGAND WEEK!!
3 rounds for time of:
run one mile
20 flak pullups.
notes:
I had bus duty the next day so I was sleeping, noone participates when I don't beg. Hah.
3 rounds for time of:
run one mile
20 flak pullups.
notes:
I had bus duty the next day so I was sleeping, noone participates when I don't beg. Hah.
Day 73.
WEIGAND WEEK!!
I had Weigand program the next three days.
CrossFit WOD: "Barbara" (1/2)
5 rounds for time of:
10 pullups (rx'd 20)
15 pushups (rx'd 30)
20 situps (rx'd 40)
25 squats (rx'd 50)
notes:
PC - 10:08 (ran 6.10 miles after)
TA - 11:02
I had Weigand program the next three days.
CrossFit WOD: "Barbara" (1/2)
5 rounds for time of:
10 pullups (rx'd 20)
15 pushups (rx'd 30)
20 situps (rx'd 40)
25 squats (rx'd 50)
notes:
PC - 10:08 (ran 6.10 miles after)
TA - 11:02
Thursday, June 12, 2008
Day 72.
REST.
with only two weeks left before I go home the intensity of workouts will increase 3 fold to compensate for the likely break I will take getting boozed up while I'm home. I've already started cutting complex carbohydrates from my diet and replacing them with vegetables, and simple refined sugars are even easier. I will still find an occasional weakness for those damned girl scout cookies though.
with only two weeks left before I go home the intensity of workouts will increase 3 fold to compensate for the likely break I will take getting boozed up while I'm home. I've already started cutting complex carbohydrates from my diet and replacing them with vegetables, and simple refined sugars are even easier. I will still find an occasional weakness for those damned girl scout cookies though.
Day 71.
CrossFit WOD: "Helen"
3 rounds for time of:
run 400m
21 (scaled) dumbell swings
12 pullups
notes:
CrossFit Rx's this workout with a 1.5 "pood" kettlebell, which comes out to 55lbs..roughly. Since we don't have a kettlebell, we use dumbells and since we aren't the Terminator, we don't use 55lbs.
PC - 9:28 (30lbs)
KY - 9:59 (20, 25, 30lbs)
TA - 14:59, and in fairness, his right leg was nearly pulled from a strange dismount the night before. (30lbs)
I FINALLY BEAT BOWLES.
3 rounds for time of:
run 400m
21 (scaled) dumbell swings
12 pullups
notes:
CrossFit Rx's this workout with a 1.5 "pood" kettlebell, which comes out to 55lbs..roughly. Since we don't have a kettlebell, we use dumbells and since we aren't the Terminator, we don't use 55lbs.
PC - 9:28 (30lbs)
KY - 9:59 (20, 25, 30lbs)
TA - 14:59, and in fairness, his right leg was nearly pulled from a strange dismount the night before. (30lbs)
I FINALLY BEAT BOWLES.
Day 70.
21-15-9 reps for time of:
handstand pushups
scaled back squat.
notes:
TA - 8:59, absolutely no assistance on the hspu's. a machine. (155lbs)
VB - 13:20, almost no assist. (85lbs)
PC - 13:20, almost all assisted, my shoulders are so weak! (185lbs) but my legs are getting stronger.
handstand pushups
scaled back squat.
notes:
TA - 8:59, absolutely no assistance on the hspu's. a machine. (155lbs)
VB - 13:20, almost no assist. (85lbs)
PC - 13:20, almost all assisted, my shoulders are so weak! (185lbs) but my legs are getting stronger.
Day 69.
ran 6.23 miles.
notes:
this will become a habit on the first day of each set. i'm going to try and make 300 miles before I leave Iraq.
notes:
this will become a habit on the first day of each set. i'm going to try and make 300 miles before I leave Iraq.
Saturday, June 7, 2008
Day 68.
REST.
With 3 weeks left until I go home, I've increased the difficulty and intensity of workouts across the board. I know I won't be doing much working out over the 3 weeks I'm goofing off and swilling booze with my friends, so I'm kindof paying it forward. I've started to adjust my diet better too. Eating considerably more in the vegetable and fruit department, and sticking to water. i've decided to avoid sugary drinks to include gatorade and even things that aren't sugary but make me want sugary drinks...like crystal light. it's water. when i get back from leave i'm going to make a conserted effort to kick processed sugars almost entirely. a cookie here or there...maybe, but no more binges of junk food or snacks. controlled chaos. i'm going to start supplementing my diet with protien shakes, i have 10 pounds to gain in the next 9 months. i think thats a perfectly reasonable goal, though i am one hell of a hard gainer.
With 3 weeks left until I go home, I've increased the difficulty and intensity of workouts across the board. I know I won't be doing much working out over the 3 weeks I'm goofing off and swilling booze with my friends, so I'm kindof paying it forward. I've started to adjust my diet better too. Eating considerably more in the vegetable and fruit department, and sticking to water. i've decided to avoid sugary drinks to include gatorade and even things that aren't sugary but make me want sugary drinks...like crystal light. it's water. when i get back from leave i'm going to make a conserted effort to kick processed sugars almost entirely. a cookie here or there...maybe, but no more binges of junk food or snacks. controlled chaos. i'm going to start supplementing my diet with protien shakes, i have 10 pounds to gain in the next 9 months. i think thats a perfectly reasonable goal, though i am one hell of a hard gainer.
Day 67.
CrossFit WOD "LYNNE"
5 rounds for max reps of:
bodyweight bench press
pull ups.
record reps each round and totals.
notes:
PC : 175lbs, 3/19, 2/16, 2/10, 2/9, 2/10 = 11/58.
took about 8-10 minutes.
in fairness, no one came with me this time around and i was a little freaked to try and push out extra reps without a spotter. i think i had 2 or 3 more presses in me.
5 rounds for max reps of:
bodyweight bench press
pull ups.
record reps each round and totals.
notes:
PC : 175lbs, 3/19, 2/16, 2/10, 2/9, 2/10 = 11/58.
took about 8-10 minutes.
in fairness, no one came with me this time around and i was a little freaked to try and push out extra reps without a spotter. i think i had 2 or 3 more presses in me.
Day 66.
CrossFit WOD "MURPH"
run 1 mile
100 pull ups
200 push ups
300 air squats
run 1 mile
for time.
partition pull/push/squats as needed.
notes:
old PR's
KY - 1:09.00
PC - 49:20 (1/2 Murph)
today:
KY - 32:20
PC - 40:41
VB - 39:38 (1/2 Murph + 5/10/15)
overall, a good day.
run 1 mile
100 pull ups
200 push ups
300 air squats
run 1 mile
for time.
partition pull/push/squats as needed.
notes:
old PR's
KY - 1:09.00
PC - 49:20 (1/2 Murph)
today:
KY - 32:20
PC - 40:41
VB - 39:38 (1/2 Murph + 5/10/15)
overall, a good day.
Wednesday, June 4, 2008
Day 65.
3-3-3-3-3 reps of:
back squat.
notes:
bowles is notoriously stronger/faster/better than me at every one of these things, when he emailed me his scored for this earlier today i was a little heartbroken at how high his weights were, he's always complaining how weak his legs are...i felt better when i was finished.
KY - 225/245/265/245/225
PC - 185/205/225/245/265 I think I can manage 275-285 at least once if i had to.
in any case, for the time being, bowles and i are even in the leg dept.
back squat.
notes:
bowles is notoriously stronger/faster/better than me at every one of these things, when he emailed me his scored for this earlier today i was a little heartbroken at how high his weights were, he's always complaining how weak his legs are...i felt better when i was finished.
KY - 225/245/265/245/225
PC - 185/205/225/245/265 I think I can manage 275-285 at least once if i had to.
in any case, for the time being, bowles and i are even in the leg dept.
Day 64.
REST.
i'm glad to have a couple of people interested in this, it makes the whole thing more competitive and fun.
i'm glad to have a couple of people interested in this, it makes the whole thing more competitive and fun.
Day 63.
max rounds in 20 mins of:
5 pullups
5 95lbs thrusters
notes:
this is like a recurring nightmare of a fran...a little easier in a way, a little harder in others. my poor thruster form once i'm fatigued lead to a slight ankle strain.
PC - 15 rounds + 5 pullups.
VB - 7 rounds with 65lbs. (VB's only a buck thirty.)
5 pullups
5 95lbs thrusters
notes:
this is like a recurring nightmare of a fran...a little easier in a way, a little harder in others. my poor thruster form once i'm fatigued lead to a slight ankle strain.
PC - 15 rounds + 5 pullups.
VB - 7 rounds with 65lbs. (VB's only a buck thirty.)
Day 61.
5 rounds for time of:
10 pullups
20 pushups
30 air squats
notes:
KY/PR - 6:41 from a few weeks back.
today:
PC - 7:40, i had minute rounds until the 4th, then i ran out of gas completely.
KY - 6:01. NEW PR!
10 pullups
20 pushups
30 air squats
notes:
KY/PR - 6:41 from a few weeks back.
today:
PC - 7:40, i had minute rounds until the 4th, then i ran out of gas completely.
KY - 6:01. NEW PR!
Day 60.
REST!
definetly stepping up the difficulty of the workouts from here on, i'm trying my best to maintain as much intensity during as possible.
definetly stepping up the difficulty of the workouts from here on, i'm trying my best to maintain as much intensity during as possible.
Day 59.
5 rounds for time of:
run 400m
30 burpees.
notes:
this was a real kick in the pills.
PC - 28:30
VB - 30:15
TA - 33:15 (injured shoulder)
for future reference, i use our controller operating initials instead of names because it's easier. I'm PC, Borja is VB, Weigand is TA, and Bowles is KY. if anyone else joins us, I'll clear that up later.
run 400m
30 burpees.
notes:
this was a real kick in the pills.
PC - 28:30
VB - 30:15
TA - 33:15 (injured shoulder)
for future reference, i use our controller operating initials instead of names because it's easier. I'm PC, Borja is VB, Weigand is TA, and Bowles is KY. if anyone else joins us, I'll clear that up later.
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