Crossover pushups
Bentover DB row 60

Decline DB press 60
Clean and jerk 135 max

DB push up and alternating arm rows 40
-------------

EZ bar curls 90
Skullcrushers 90

1 hr 10 min mmmm good.

A.M. workout

Friday 080229

Back Squat 3-3-3-3-3 reps

185 lbs

Then, I had a bit of xtra time :

5-5-5-5-5

155 lbs

7-7-7-7-7

135 lbs

9-9-9-9-9

115

55 min including a CF wm up.

Thursday 080228

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

43 min

sucked

Rest Day

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

33 min plus a CF Wm up

After work workout

Push-up (pause @ half way up and down)
St-arm pulldown 110

Incline DB press 45
Pull-up-max

Swiss ball push up (hyper-extend on rise-shoulder strengthening)
Seated Row 160

Dips (body weight)
Alt'ing stding DB curls 35

50 and 75% warm ups

3 by 15

Monday 080225 5a.m. workout

Shoulder press 1-1-1-1-1 reps 135lb
Push press 3-3-3-3-3 reps 135 lb
Push Jerk 5-5-5-5-5 reps 135lb

35 min including a Crossfit warm-up

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Had to change the pull ups to jumping after maxing out reg pull ups

K-bell was 1.5 pood. No way I was gonna do a 75lb kbell 30 times!

55 min

Rest day

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Had to reduce the body weight to 185 due to shoulder injury

I also went on and did five rounds for max reps of:
100 lb bb curls
100 lb skull crushers

Family

I am sorry this is late. If nothing else in my life amounts to much, I should at least remember you guys. Three years and one week ago I served with some of the greatest people the United States has to offer this country, and even some of the best in the world. I will not forget you guys. Not ever. I think of you daily. What a great honor it was. Service above self. I work for you still, I am just on the sidelines. Less noticed, but I am here and serving with honor. I am still humbled by your commitment and there are weeks I still wish that I was closer to you.

I must admit that I can't remember all of you, but the picture you gave me and the messages you wrote are proudly displayed in the tower I work in now. You are my real family, and you are welcome in my home anytime.

Shortstuff. Mikey "two toes", Rascal, Froesus, LZ, J Dubya, Crummy, Mocha, Lost, Meatball, Chief Hall, Ray aka "Roy", Eddie Scar-burry, Stifler, Stucky, Burlew, Joe the Bulldog, Doc Louie, Cookie, Yucko the Clown, Sinner, MCPO Frank, SCPO Kevin, Schmitty, Hoosier, Miller, Susskey, XO and CO. The list goes on, I can't remember as well, but your faces are easier to remember.

I miss you guys. This beer is for all of you.

May your tail rotors and autos always give you that rush. I will keep the hangar doors open.

Fair winds and following seas. Smooth tailwinds.

Semper Paratus,

AVT3

Four rounds for time of:
Run 400 meters
50 Squats

18 min ttl, took no rests

Xfit wmup

total time 30 min

Crossfit warm-up

Hang squat clean 3-3-3-3-3-3-3 reps

95lbs focus on form which sux.

I need a new shoulder and a new right calf evidently.

30 min ttl

Still needs more Crossfit...

Rest Day.

Click to interact.

Front Squat 1-1-1-1-1-1-1-1-1-1 reps.

30 min 185 lbs. I was initially surprised at the greater amount of mid-line stabilization required to perform this exercise when compared to the back squat.

I went ahead and did yesterday's WOD:

50-40-30-20-10

Jump rope (modified due to this shitty calf injury)
Sit-ups

10 min

Am I just falling apart cause I am approaching 30? I think not. It could be worse, I could be in Iraq, right Johnny? I think a 44 y/o that can keep up with me just proves that 30 is just the beginning of my prime.

I am delaying the WOD again d/t a calf injury. I got dressed, set everything up, stretched, then realized I have been favoring my right calf for several w.o.'s. I have tomorrow off, so I will try to start again then.

Run 5k.

Okay, here's the dealyohh, Coach. How's about I hit that 5k tomorrow after tomorrow's WOD? Thanx, delay of game d/t WX.

"Randy"

75 pound Power snatch, 75 reps for time.

40 Min.

I was approached by a fellow globo-gym-er. He asked me questions about my workout. Told me a few tips on his days at doing snatches. For the most part he agreed with what I had to say about globo-gyms. Then I told him about Crossfit and how he should check out the site. He blew me off, you know, kinda how someone says, "try this" and you just nod your head and flush it as soon as you walk away. I decided to finish up with 100 sit ups and 100 back extensions. Then he approached me again and asked,"How many sets did they have you do?" I told him, "75 total". He says,"No, how many sets?" I said, to clarify, "75 total, no rests. Those rests you saw me do were cause I just started this stuff." His eyes got a bit wider and he asked me again what the site was. LOL!

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

1 hr and 30 min

Not bad for an old man with a bad shoulder!

REST DAY

Tuesday 080212

"Nate"-modified for Globo-gym

Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
20 Push-ups
8 2-Pood Kettlebell swings

Enlarge image
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

6 rounds with a bad shoulder.

I honestly think I would have better results if I went completely over to Crossfit. My ass is sore and looking at some of the guys in the gym today, what I used to be, I realize that I had it all wrong. Here is the half globo gym, half crossfit WOD:

50 and 75% wm ups, 3 by 15

Squat 135
DL 120lb

DB Squat 60 lb
Lying Stability Ball Leg curl

100 Sit-ups
100 Back ext.


55 min.

Rest Day. Ok, and it's eat bad day. You know you are eating great Chinese food when over 2/3's of the patrons are Asian. Yummy.
I focused my training on upper body last week. My whole effing body is sore as hell. Thanks, Coach!

50-40-30-20-10

Run 300m before and after each set.

42lb KB
Lunges
Jumping Jacks
Squats

1hr 05 min

Crossover pushups
Bentover DB row 40

Flat DB press 60
Clean and Jerk 120(I totally smoked an Air Farce pukie cause he wanted to know what I was doing!)

DB push up and alternating arm rows 40
-------------

EZ bar curls 90
Skullcrushers 90

1hr 20 min and one helluvan ass-beating. Mmmm, good. I'm off to see a hockey game. L8r.

Rest Day

Push Jerk-Squat 3-3-3-3-3-3-3 reps

Then 4 sets of 11-Windmills

25 min

Modified "Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Raises
40 pound Dumbbell snatch, 21 reps, left arm
21 L Raises

Post time to comments.

These are squat not power snatches.

1 hr 10 min

I remember why I love Crossfit

I felt like an asthma patient, but here it is:

Push-up (pause @ half way up and down)
St-arm pulldown 110

Incline DB press 45
Pull-up

Swiss ball push up (hyper-extend on rise-shoulder strengthening)
Seated Row 120

Dips (body weight)
Alt'ing stding DB curls 30


1 hr. 30 min.

Let's see what else can hold me back. I almost threw up today cause I couldn't catch my breath, but I finished.