random update

Midway through finals...

Awaiting to hear from board to find out if my summer will be spent at Marine OCS in Quantico. I really would like to get out from behind my computer screen for 8+ hours a day...

Last PFT score - 287 (20 pullups- 100; 100 situps- 100; 3 mile run- 20:18)

Ran too much, too close to this. Split was something like 10:11, 10:07.
So I haven't been running much lately, but I did hit this one last saturday

4 rnds
25 GHD situps
800m run

which went pretty well time was like 18:36

Dialing back to a more reasonable volume. I was pressing pretty hard with two or three two a days and just a straight lotta work on my single days. R. Shoulder is a little beat up (internal rotation/lat issue). So basically taking it easy which is nice and my workouts have felt easier why still getting good results.

Deadlift/ Marine PFT retest

Friday 3/4/11

Deadlift 5-5-5

275, 295, 305(4)

working my way back up to where I was pre-knee injury. Its going to take a little time and a lot of patience.

Saturday 3/5/11

Snatch Balance

worked up to 175, missed 185 a couple times

2x Tabata
ring dips
53lb KB swings


Monday 3/7/11

Marine PFT 2nd run (last on 2/21/11)

Deadhang pullups (19/20) = 95
Situps (72/100) = 72
3 mile run (19:38/18:00) = 90

Score - 257 (last score - 248)

Pullups were the same as last time, felt good though, faster and didn't need to switch grip. Was a little worried about these because my upper back is pretty tender from the deads. Situps, a thorn in my side, I have worked in some sets after my workouts and changed my standard to be more marine like during wods, but I think 2 weeks just isn't enough time to see appreciable change, I will work some weighted ones in this week. 3 mile run, saw a minute drop from this. My knee was alot more comfortable today so I could open up a little, getting to 18 minutes is going to be painful.

Death by 10m + Burpee

Warmup

500m row
400m run
Hip Mobility

then

3x 800m 2 min rest btw

3:04, 3:00, 3:03

then Every Minute on the Minute
perform one 10m run and modified burpee (no jump + clap)escalating per minute
perform one run + burpee 1st rnd, 2 runs + burpees 2nd round....

Result 13 rounds + 9

then

20 Min Volume Work

HSPU x 3 per min

Hollow rocks x 60

Nancy

Warmup

500m row
Hip mobility
OHS @ bar x 10
@ 95 x 5
@ 135 x 5
@ 155 x 3
@ 155 x 3
@ 175 x 3 (miss on 3rd)

Clean and Jerk Practice

Then

"Nancy"

5 rounds for time

400m run
OHS @ 95lb x 15

Time 13:17pr

Tabata Situps (Marine standards)
lowest round - 9 (highest - 21)

Went unbroken, our 400m run course is a little long and lots of directional changes so it lends itself to somewhat longer times. That being said my legs felt like mush during the run on the 4th and 5th rounds. The knee is improving in strength through a fuller range of motion.

Monday Feb 28, 2011

Warmup

500m row
10x burpee pullups
3x weighted pullups @ 45lb

3 sets @ 45lbs
5-5-4

Snatch practice

then

2600m row
1600m run

Time 17:28

Then Volume based Muscle up/Pull up work

2x Muscleups for 10 min
3x chest 2 bar pullups for 10 min

Saturday February 26, 2011

Warmup

2x
10 Wallball
10 Kb swings

2x
10x Slamball
Wall walk into HS hold

then

Work up to heavy clean and jerk - 185lb (very sore from high volume back squats)

Then

800m run
50 situps (anchored, arms crossed)
50 box jumps 24"
25 KTE
800m Run

Time 12:45

Marine PT

Marine Physical Test - 2/22/11

1) Max Strict Dead-hang pullups (changing of grip during hang is allowed)
- 19/20 - 95pts

2) Max Sit ups in 2 minutes (anchored by other candidate, hands crossed over chest)
- 70/100 - 70 pts

3) 3 Mile Run for time
- 20:35 / 18:00 = 84/100 pts

Total Score 249/300 pts. Passing is 225.

Thoughts - 1) Very happy with my pullup performance. I have been adding a variety of weighted pullups throughout the week but not training them if I was overly sore, I think it paid off.
2) Very disapointed in my situp score. But on retrospect I can see why I did so mediocrely. The standard situp in crossfit is either butterfly or straight legged, the former takes the hip flexors out of the equation, the latter allows for increased ham/glute involvement. Both lend themselves to momentum created with the upper body. I had planned on addressing the Marine standard but did not follow through with any training, rather I relied on the usual assortment of GHD situps and abmat arm swinging situps which clearly was not adequate. This is supposed to be the easiest part of the PT test to score highly on.
3) Fairly happy with my run time. The knee is not yet 100% and I did not push myself to the limit during the run, I have done several 3x800m sessions as my only build up to this test, but was happy that my mile times were very close in time ranging from low six minute to 7.
Overall, this test was an accurate assessment of my abilities in these three domains, it pointed out negligent preparation in the situp portion on my behalf. I will take the PT at least one more time before the 2nd board meets in April. I needed to have a score to be applicable for the first board on March 2nd.

Untitled

Tuesday 110118

Press 1-1-1-1-1 (115-125-135(f)-130(f)-125)
Pushpress 3-3-3-3-3 (135-140-145-150-155)

Glute Ham Raises 10-10 (8-2/8-2)

Wednesday 110119

Stephen

30-25-20-15-10-5

GHD situps
Hip Extns
Knees to Elbow
Stiff legged DL @ 95lbs

Time 20:37

Thursday 110120

Swim 3x200m (1min rest btw intervals)

3 on/1off

Friday: Situp Cindy

20 min AMRAP

5 pullup
10 pushup
15 situp

Score: 20+5 pullup

Satuday: Pushpress 3rm

Pushpress 3-3-3-3-3 (135-145-155-165(1)-165(1))

Then from CF Football

5 sets

1 min Pushpress w 35lb Kbs
1 min Isometric hold in GHD (Back ext)
1 min rest

Score 115 Pushpress

Then later today

Swim

3x 100m
4x 50m

Injury Mod "DT"/Swim 10x50m

Tuesday

"DT" mod for knee injury

5 rounds for time

12x Single leg Deadlift @ 155lb
9x Hip Extn w/ 25lb plate
6x DB Press w/ 45lb DBs

Time 15:45

Wednesday

Swim 10x 50m

45 secs rest btw sets

HSPU/ L-Pull Ups

WOD

15 HSPU
1 L-sit pullup
13 HSPU
3 L-sit pullups
11 HSPU
5 L-sit pullups
9 HSPU
7 L-sit pullups
7 HSPU
9 L-sit pullups
5 HSPU
11 L-sit pullups
3 HSPU
13 L-sit pullups
1 HSPU
15 L-sit pullups

Time 31:23

Paleo Challenge started today!

Lately....

So my knee is pretty messed up, and this is what I have been doing lately

Monday - Lynda

5 rnds
BW Benchpress for max reps
Max kipping pullups

12/33, 12/25, 10/18, 9/14, 10/25

Tuesday - Off, bike ride/ day drinking

Wednesday -

Single leg deadlifts 5x5 (worked up to 175lbs)
L-sit practice btw sets

4 sets
25 butterfly situps
25 hip/back extn
1 min rest btw sets

2 sets of
Leg circles x 10 (clockwise/ counterclockwise)

Sadly, I don't think I'll be able to do Fran this weekend at the cert, leg just isn't going to be up to it and I definitely don't want to aggravate it and delay healing.