It's been some time since I worked out. I'm taking a hiatus at this point and will try to resume on Monday. The severe weather is the cause. Most of us are without power, and I am busy at work trying to restore radars and other aviation systems. There are alot of trees down right now, so it's time to put that functional fitness to work this weekend and help out my neighbors.

As an athlete, rest days aren't so bad. Good time to heal. I hope everyone else is warm and safe.

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120 pullups
120 dips

Jump rope for warm-up

17:37

Previous time: 22:36

That really is a time buster. Just rockin.


100 Push-ems done Day 32

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"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Back ext, squats, and stretching for warm-up.

35:11

Treadmill

Previous time: 32:08

Back is a bit tweaked. Deadlifts are a love-hate exercise for a broken old coastie like me.

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For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

CFWU x 1 less pull-ups and dips

19:49

I thought this was going to be easy. Woke up with a sore right calf this morning. I was originally going to do some sprints and deadlifts. Well, off to work cause the NAS is falling on it's head.

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Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Abbreviated warm-up

135-155-175(fail)-175(fail)-155-155-155

135 x 3

Shoulda known this would suck after a 10k. I'm pretty wrecked, but now I understand why Coach puts these in here. We need to heal.

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Run 10 K

Post time to comments.

51:58 Treadmill

previous time 58:45

I'm pretty torn up.

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For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

250 rope jumps for warm-up

27:48

First time I actually completed this one. I always ran outta time before. That's sweet. I just now need to get better at not having to break up sets. Great progress. I'm happy happy.

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Overhead squat 3-3-3-3-3 reps

CFWU x 2

95-135-135-95-95

did 2 more rounds of 95

Guess who needs OHS practice??? Bad form.

100 push-ems day 30

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For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

CFWU x 2 less dips and pull-ups

23:27

Great workout for the upper body.

100 push-ems done. Day 29

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For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

CFWU x 1 less pull-ups and dips

28:23

This was tough.

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Run 5 K

Post time to comments.

Subbed 25 min of jump rope variations cause its 5 degrees out. That's cold. Knocked out 56 double-unders just for practice.

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No workout today. My back is tweaked and I'm gonna let it heal. I suppose I went too much on the front squats yesterday.

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Front Squat 5-5-5-5-5 reps

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CFWU and stretching

135-185-190-195-200

New PR. I would like to thank my core for stabilizing more than my body weight, my legs for holding up, and my ass for holding my legs to my core.

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Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

CFWU x 1 less pull-ems and dips

22:56

Great workout. My right hand is ripped.

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Complete four rounds for time:

Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

I subbed in rope jumps for runs this morning cause I miss them. *sniff* 150 per round with 250 to start off with. I also subbed 15 Pull-ups instead of rope, cause I had no rope, George.

HSPU's sucked

CFWU abbreviated

26:40

Dias 28 for Push-ems...

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Deadlift 3-3-3-3-3 reps

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CFWU x 2

315-325-335-335-335

I didn't go higher with the weight cause 335 seemed like a good place to train. Plus, my back went snap-crackle-pop. My doc would kill me if he found out that I was deadlifting again.

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With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Did 3 rounds for good practice:

5-4-4

Same as last time

I think I'm on day 27 of Push-ems done in 6:34

I am STILL recovering from Murph, but takin yesterday off was the best thing that I could have done. Might do it again next week.

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

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155-160-165(fail)-165-165(fail)

145-155-160-165-170

155-160-165(broken)-155(broken)-135

Actually did this yesterday and forgot to post. I probably shouldn't have even made the attempt cause I was so tired. Not my best, you can see near the end with the sharp drop off.

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"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

58:03

Wore the 20 lb vest. Last time I completed only half of this in 43 min. I guess those push-ems are helping.

I did Fight gone bad and Murph in one day. A bomb detonated inside me.

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"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Subbed 45 lb SDHP for rows.

Total: 265

Previously: 249

New P.R.!

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LMAO!!!

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

7 rounds.

Jump rope for warm up 250 of em.

100 push-ems. What day am I on???

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Michael

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

CFWU x 3 less back ext and Situps

Tony-subbed L-sits for sit-ups: 27:55

Jamie:

Run 600m
15 Back ext
25 Sit-ups

21:21

She made me look bad : ) Then she did another round...