Mon to Wed

Mon
WOD:
“Light Grace”
For Time:
30 Clean and Jerks (75/55)
Rest 5 min Then….
“Light Fran”
21-15-9:
Thrusters (45/35)
Pull ups

Time for L. Grace was 2 something and 6 something for L. Fran

Tues

10!

Box Jump

Burpees

Pistol

KB Swing

Time: 16:20ish, but pistols were while hanging on to band

Wed

Run 400m

40 Hand Release Push-Ups

Run 300m, 30 HRPU

Run 200m, 20 HRPU

Run 100m, 10 HRPU

Time: 12:26

Mon-Wed

Took long weekend off due to tinged back

Monday
Snatch Ladder
Got 6 lifts to 125# - Very Sad

Tues
8 rounds
Row for Distance for 1:30
Rest 1:30
Total Distance: 3335m

Wed
3 rounds - NOT for time
2 Thrusters at 135# (Rx at 155#)
10 Deadlifts at 225# (Rx at 285#)
1 full lap (640m+)

Done

jp

Travel

Away for weekend.  Lazy.

Tuesday:
50 x situps
run around block w/ 25# plate
40x Doubles (80 singles)
run around block w/ 25# plate
30x kettlebell
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
30 x kettlebell
run around block w/ 25# plate
40 x doubles (80 singles)
run around block w/ 25# plate
50 x sit-ups

Time: 54:25

More ship

Monday - 10 rounds
Row 10 calories
10 burpees
19:18
Tuesday - 5 rep dumbbell press
Ended with 65 lbs
Then
7 rnds
55 lbs farmer carry and 10 push-ups
Wed
Snorkeling 20 mins and kayak 1 hour
Thursday
Tried db snatch but ship to bumpy. Weighted pull-ups ended with 50 lbs
Run 1/8 mile then 10 push-ups for 10 rounds.

Tough Mile

“Tough Mile…ish” (for time)

Run 1 Lap (~350m)

25 x Kettlebell Swings

Farmer’s Walk with #45 Bar (~150m)

Waiter’s Walk with #45 Bar (~150m)

25 x Box Jumps

Sprint 1 lap  (~350m)

Walking Lunges Down and back length of the building (~150m)

Burpees x 25

Run 1 Lap with 20 lb. Medicine Ball  (~350m)

Time: 28:05

This one sucked.   Knees are killing me.  The lunges are what really did me in.

jp

Friday and Saturday

Friday

One rope climb
three rounds of 5 broad jumps and one lap running
One rope climb

Time: ???

Saturday

Row 300m
20 Push Press (#95)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

Time: 12:12

Wed to Fri

Wed - spinning for 45 mins
Thur - run 2 laps then so 21-15-9 of toes to the bar and weighted burpees, then run 2 laps
   Time: 16:20ish
Fri - 100 each of pulls, push, sit, squat - In the basement had to use some odd things to get pull-ups going between the I-Beam or rings way to low...
   Time: 32ish

Walk it off

Walk it Off
100m OH Walk - 95#
100m Waiter Walk(L) - 35# KB
100m Waiter Walk(R) - 35# KB
100m Farmers Carry - 45# plate each hand
400m Run

Time: 11:13

Don't drop the baby

5 rounds for time
Half a lap
15 medicine ball sit-ups
15 box jumps
Carry 20# medicine ball for all exercises. If you drop the ball you pay you a 50 burpees penalty.
Time 14:09 - no penalty

Monday -

TV Assessment
run 1.5 laps
5 pulls
10 push
15 sit
20 squat

PM - Rode bike 10 miles at 15mpsh

Thursday & Friday

Thurs -
5 rnds of
5 thrusters (95 but 155 rd)
5 muscle ups (15 pull-ups & dips as sub)
1 lap
Time was 20ish
Friday
12 minute AMRAP
20 sit-ups
20 knees to elbows
20 45# good mornings
I got 4 full rounds
jp

Stuff

Saturday
5 rounds
Run 1/4 mile
10 push-ups
10 dips
10 sit-ups
50 jump rope
Monday
2-2-2-2-2-2-2-2-2-2
Deadlift with exactly 60 seconds rest
Ended at 235
jp

Base Line and Swim

Yesterday:

Baseline

400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

4:40 - Calf is still tight so the run was slower then I would have liked, plus we are still 'faking' the pull-up bars in the new gym, using the weightlifting bars on the highest part of the squat rack. Smashed my chin on the way down since the 'give' a bit...
(plus 17 Burpees in the warmup)

Today:

Swim for 1/2 mile in 22:40 then did five 25 yard sprints
(plus 18 Burpees in the warmup)

jp 

Monday Cleans

Morning!

Today was a solid workout after a dynamic warm-up

WOD

3 Rounds for time:

400 Meter Run

30 Abmat Sit Ups

15 Cleans  (75/135)

I dropped the cleans weight to 115 to make sure I kept up a good pace.

Time: 12:28

Cals: 185

Avg HR: 156

Max HR: 169

Cash out was some gymnastic rolls on the mats.

jp

AMRAP and Unit PT

==== TODAY ====

Warm-up

30 jumping jacks, 10 wall balls, 20 sit-ups, 10 push-ups, 3 - 5 sec Hand Stand holds

Skill

Light Bear Complex

Workout

As many rounds as possible in 12 minutes

5 push-ups

10 sit-ups

15 squats

I think I hit 13 plus 5 push-ups. I always have a hard time counting my reps. Regardless the work was done and the HR monitor had 181 calories for 12 minutes. Not too shabby.

Cash Out

60 sec total L-sits. Took me 6 sets of 10 sec to get it done.

Afterwards I was under 185# for the fourth time this week. That was my goal weight. If I'm under again in the morning, I'm calling goal and changing the profile! Hoot!

This afternoon I participated in the unit PT.  We did mostly running with a few sprint sets inside a relay race format.  I capped it off with some jump rope.  50 double unders in 4:11

jp

Lucy

Warm-up was light bear complex with some back extensions and GHDs.

Work out was Lucy.

5 Dead hang pull-ups

10 Burpees

400m Run

Five rounds finished in 18:49. 

Avg HR 156

Max HR 168

Cal 280

Pretty gassed due to burpees followed by running.  Never a good combo for me.

Cashed out with 50 Double-unders at 3:27.

HR shot up to 170.

jp

Muted Bench plus Rows

Today's workout

10 rounds of...

10 muted dumbbell press from the floor w/ 40# dumbbells

10 High dumbbell Rows with 25# dumbbells.

Time: 13:15

Ran two laps (about 1300 meters)

Time: 7:20

jp

Run, Snatch, Knees, Pull

22 months post-op

Warm-up was more of the same, but in different order...

Workout

Run 650m (1 lap in the gym)

20 dumbbell snatch (30#)

10 knees to elbows

5 pull-ups

10 knees to elbows

20 dumbbell snatch (30#)

Run 650m

Time: 12:26

This was a fun workout.  Legs started to be jello on the second run, but picked up afterwards.

Cals: 203

Avg HR: 164

Max HR: 180

jp

Second go around

Did a run in the rain.   Not a good idea.  Ran for 32 minutes.  Not sure of distance...  Knee is killing me.

Cal Burn: 457
Avg HR:152
Max HR: 161

jp

Six out of Eight

Hotel Gym on the road... Again... For those playing along at home that is 6 out of 8 weeks that I'm traveling this 'new year. Not a happy camper.

For time:

Run 1 mile
50 wall ball (10# ball, the heaviest the hotel had, but at least they had one)
50 Knee raises
50 Squats
50 Sit-ups
50 Push-ups
Run 1 mile

Time: 32:15

The runs really slowed me down.  The first one was ~9 mins and the second was ~10 mins.  That and the push-ups, evil evil knuckle push ups do the wrists.