Wednesday: More Command PT

Workout:
Navy PFA = 2 mins of max sit-up, 2 mins of max push-up, 1-1/2 mile run

For the push-ups and sit-ups, I just did 50 of each, and ran the mile and a half in 10:30.  I took it easy, as I needed a rest/active recovery day. 

Afternoon Workout:
Combatives with the local Air Force crew.
 

Tuesday: KB Snatch

Workout
Using a 70lb kb:
10 rounds of 
5 kb snatch Right hand
5 kb snatch left hand

    I made it through 7-1/2 rounds before I tweaked a muscle in my back.  I erred on the side of caution and called it a day. 

Command PT

Today was actually a good command PT day.
Morning Workout
Run 800m
    then
2 rounds of 2 mins at each station:
Crunch
Bicycle crunches
Push-ups
Squats
Walking Lunges
Jump Rope
Plank
Leg Lifts
     then
Run 800m


Afternoon Workout: Combatives
1+ hours army combatives
     trained with the local Air Force crew


Evening Workout: Martial Arts
1 hour of Martial Arts drills with a buddy

Sunday Rest

Sunday, as usual, was a rest day.

Saturday: Kettlebells, fight gone bad style

Workout
3 rounds of 1 min at each station with 1 min rest at end of each round.
1. Dbl Power Cleans (40 lbs dbs)
2. Plank
3. Sumo Deadlift High Pull (70lbs kb)
4. Dbl Push Press (40 lbs dbs)
5. American Swings (55lbs kb)
6. Push-ups
7. Deadlifts (88lbs kb)
8. V-ups
9. Thrusters (45lbs barbell)
10. Mountain Climbers

     This was 30 mins of tiredness.  Harder than I thought.

Thursday and Friday

Rested day for Thursday.

Felt sick (sore tonsils) on Friday.

Wednesday

Command PT

Workout
AMRAP in 20 mins:
run 250 meters
20 Crossfit push-ups
20 sit-ups

   I pushed at about 80%, got 8-1/2 rounds.

Martial Arts:
Trained Army Combatives with the local Air Force crew.

Ballistic Kettlebells

Workout
Using 55lb Kettlebell
AMRAP in 15 minutes:
5 snatches right
5 snatches left

then

Using 35lb Kettlebell
AMRAP in 15 minutes:
5 single-arm highpulls right
5 single-arm highpulls left
10 pull-over sit-ups w/20 lb dumbbell

then

50 russian twists w/ 35lb kb
20 figure 8's to stop (10 per side)
10 windmills w/ 55lb kb (5 per side)

Last Week

I did a few workouts last week, but I was truly too busy to logon to record the workouts.

Ruck Run and a little metcon

Early AM Workout
Ruck run with 75 lb pack
   I walked the straight-aways and downhills, but ran the uphills.  75 lbs feels so much heavier on your back than you would think.

Afternoon Workout 
20 db cleans (55lb dbs)
25 true push-ups
50 ring pull-ups
25 true push-ups
20 db cleans
    Time: 5:28

Friday: B-goo Squats

AM Workout
Front Squats - worked to a couple set of 3 at 245.
   Ran out of time due to starting a little late and having a crazy work day.

PM Workout
150 B-goo Squats
   B-goo is the nickname of my 1 year old son.  I held him while completing the squats.  He weigh about 23 pounds.

then

5 ab wheels from standing
Tabata Sit-ups
5 ab wheels from standing

Thursday: Nothing

After two nights of little sleep due to two sick kids crying all night, I was too tire and wussed out.

Wednesday: Rest

Whole lotta nothing

Heavy Lifting

Workout
Shoulder Press 3-3-1-1-1
145 x 3
155 x 3
165 x 1
172 x 1
177 x fail

Deadlifts 3-3-1-1-1
355 x 3
365 x 3
387 x 1
397 x 1
407 x 1

    On the shoulder press, I think I could have gotten 175, but the extra 2 lbs was a little too much.  Should be back to pressing my body weight in another few weeks.
    On the Deadlifts, I really think I could have gotten another 10 lbs.  the 407 came up pretty easy. 
    The reason for the odd numbers is that the gym at work has a lot of weights measured in Kilograms. 

PM Workout
3 Rds of:
5 toes to rings, into a front lever
10 Push-ups
15 Squats
    Not timed.  Just worked on quality.  Worked on explosion out of the bottom of the push-up and squats.  Went "ass-to-ankles" on the squats.

Run and Fun

Workout
3.6ish mile run 
    Time: 25:10  The route I ran has some steep hills which means suckiness.

5 min rest
then

30 Thrusters (45lbs)
30 SDHP (45lbs)
30 box jumps (24in box)
30 KB Swings (55lbs)
30 Push Press (40lb dbs)
30 hip/back extensions
    time: 8:18

    I had WAY TOO MANY bratwurst before the workout.  I was feeling nauseous and burping most of the time.   Aside from that I did alright.  I would give myself a B+ on the run.  I did hold back a little knowing that I had a workout after the run.  I would give myself a C+ on the workout.   My body is ready to be a fire-breather again, but my mind is still getting in the way.  Maybe I should just blame it on the bratwurst?

Sunday Rest

REST DAY

Ruck and KB Snatch

Workout
Using a 60lb pack, Ruck march 6 mi on a hilly course.

    Rested a few hours, then

Worked to a few heavy sets of KB Snatch using 88lbs
   followed by 2 rounds of:
Using 55lb KB
   25 snatches right arm
rest 1 min
   25 snatches left arm

Friday: Squats

Workout
Back Squat: work to a heavy set of 3 reps 
    Finished with a few sets at 365lbs

then
   30 mins of cardio on bike and treadmill


    I couldn't get to a 3 rep max, because I couldn't dump the weight if needed.  I was at the base gym which only has iron plates and does not have rubber matting of the floor.  Therefore, I couldn't push to heavy, because I would have gotten in trouble for dumping the weight if I failed on a rep.  I think 385 would have been do-able

Thursday: Shopping

Workout
With Wife, Shop as many stored as possible in 4 hours.

Command PT

Workout
3 mile Group Run (at a SLOW pace)

When we had almost made it back to the work center, one of my guys who showed up late was had just left the work center to complete the run on his own.  I did the run a second time with him.

Tuesday: Crappy Push-ups

Workout
25 Crossfit push-ups
20 Thrusters (50lbs dumbbells)
50 Crossfit push-ups
20 Thrusters (50lbs dumbbells)
25 Crossfit push-ups
   Time: 9:56

    1. I wussed out pretty bad on the thrusters.  I had some kind of mental block.  I could only get one at a time, and I sat down the dumbbells a couple of times.  This is weak for someone who is typically pretty freaking awesome at thrusters.
    2. Crossfit push-ups differ in one slight way from regular push-ups.  when you are at the bottom of the push-up (chest and quads touching the ground) you simple lift you palms off the ground and reset.  The palms only need to lift a tiny bit, and it can be done quick, but they are much tougher. 

    Overall, I would give myself a "D" for todays workout.  Should have finished faster by about 2-1/2 minutes or more.

Monday: Hill runs

Workout
Using treadmill set at 7.5% incline
Run 1 mile
50 burpees
Run 1 mile

    I forgot to time this workout, but I kept the speed between 6 and 7 mph.  I felt like I cruised through the burpees at a good pace.  The worst part was that my calves were sore from "Flight Simulator."

PM Workout
Martial Arts with buddies

Flight simulator

Workout
Flight Simulator:
Unbroken Double Unders for
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Must stop between sets.  Time: 12:56

then

Abs 
Plank 3 mins
rest 1 min
Plank 2 min
rest 1 min
Plank 1 min

Saturday: Easy Run

Workout
Beautiful  1-1/2 to 2 mile runs on Pacific Beach.

Post-Workout
SEVERAL tacos from Taco Surf

    I know tacos are not Paleo, but every once in a while you have to make an exception for the greatest tacos in the world!

Friday: Rest and TACO SURF

No workout/Rest

Left early for over-night trip to San Diego with my buddy, Tim.  Ate A LOT of tacos from TACO SURF.  Ate lunch and dinner there.

Thursday: Rest w/ machines

Nobody freak out too much, but I actually used a couple of machines in the gym today.  Crazy, I know.

Abs:  used some ab machine that mimics a crunch but from the seated position.  Did SEVERAL sets of varying weights and reps.

Calves:  Did 5 heavy sets of calve raises on the leg press machine.

30 mins of self massage with foam roller and balls.


PM Workout
Martial Arts with buddies

Wednesday: Unit PT

Physical Training with my command today.

Workout
Insanity (the video workout by Sean T.)

    Whatever.  It wasn't too difficult.  I can't give a total review of the program, since I only did one day, and...I took it a little easy, since I needed an active recovery day.

Shuttle Run

Strength
Shoulder Press 5x3
135x3
145x3
150x3
157x3
157x3

Metcon
Wearing Strength Shoes, 10 rounds of :
30 secs of 10m shuttle run
rest 30 secs
    I averaged 5 down and backs per round, or 100m total

Something extra
2 descending sets of biceps curls on incline bench
2 descending sets of lateral raises

    10m shuttle run = run 10m touch the ground and come back and touch the ground.  Repeat for time.  You might not think it, but add the "touch the ground" requirement makes it quite a bit tougher.
    The descending sets for today = Starting with a heavy weight for a number or reps, then dropping 10 pounds and completing more reps.  I used four different weights for each exercise.

Biceps Set 1: 30lbs, 20, 10, 0  each at 10 reps *
Biceps Set 2: 40lbs, 30, 20, 10 each at 5 reps

Lateral Raises set 1: 30lbs, 20, 10, 0 each at 10 reps*
Lateral Raises set 2: 35lbs, 25, 15, 8, 0 each at 5 reps*

     I'm sure it looks weird when a guy (me) is doing bicep curls or lateral raises with no weight and is still whincing, grunting and yelling because of the "burn."

Feeling Good

Strength
Back Squats - work to heavy 3 reps
315, 5 reps
335, 3 reps
345, 3 reps
365, 3 reps

MetCon
50 American Swing (using 53lb kettlebell)
25 ring dips
40 am. swings
20 ring dips
30 am. swings
15 ring dips
20 am. swings
10 ring dips
10 am. swings
5 ring dip
    Time: 11:44

    Swings felt good.  I had a good pace and rythym.  Although on the set of 30, my shoulders started to burn.  I was working on getting deep on the ring dips, so that wasn't fun.

Sunday Rest

Another Sunday of Rest!

Saturday: Deadlifts

Workout:
Deadlifts 5x3
   Weight: 315, 315, 335, 335, 365

    There was a guy in the weight room at the reserve center that had no sense of boundaries and personal space.  The gym is not that big, and he wanted to chat me up the whole time.  Granted, during heavy sets, I take a 3-5 min break between sets,  but he was over the top.  I would listen and respond to him, and then approach the bar to start lifting during a break in the conversation.  Every time, I would grab the bar and set my back to start lifting he would start talking, and would not stop.  He would talk through my entire lift.  It is hard to concentrate on heavy deadlift with someone yakking in your ear. 

Friday: Double Unders and Some Fun

Strength
5x5 weighted pull-up
   Used 25lbs for all sets.  Did not work to a 5 Rep Max.

MetCon:
Tabata Double Unders

Fun
Played a few hours of sports with some buddies.  We played a game of basketball, floor hockey and indoor soccer. 

Martial Arts

Did a wee bit of martial arts with some buddies.

Rest

Didn't do a darn thing physical.

3-in-1

Today I put what could/would normally be three separate workout into one suckfest.

WORKOUT:
50 Burpees
400m walking lunges
400m 135lb overhead carry
   Time: 22:14

    I'm not happy with the time, but I can't pin-point a specific failure.

Bi's and Tri's? Oh My!

AM Workout:
1/2 Tabatas of 
weighted pull-ups, 25lbs
True push-ups on rings
weighted sit-ups, 25lbs
95lbs front squats

Mid-Afternoon Workout:
performing "21's" for each of following
Biceps -3 sets of using ez-curl bar, 85lbs
Triceps -3 sets of using ez-curl bar, 85 lbs


PM Workout:
Martial Arts Training with some buddies

   I figured I would try working in a little bit of some isolation/specificity work throughout the week.  This type of exercise will amount to a small percentage of my output.  I just wanna test and see what it accomplishes, if anything.

Sore Ace Cheeks

Holy Prison Muscles, Batman!  My Butt Cheeks are sore.  Yesterday definitely did some damage to my butt and back.  I almost wussed out on doing my workout today.

Strength:
Hand Stand Push-ups on paralettes

MetCon:
7 Rounds for time
10 squat cleans, 45lbs
10 jumping squats
5 Muscle-ups
    Time: 12:50

    then

4 x 2min plank hold

    With my A-cheeks being so sore, I felt that I needed to set a pace for this workout rather than attacking it. It turns out my pace was too slow, as well; I had quite a bit of gas in the tank when I finished.  I hate when I don't push hard enough. 
    

Tired Hamstrings

Workout:
Drill Kettlebell Snatches

    then

4 rounds for time of
3 Deadlifts 335lbs
20 walking lunges holding 2 - 55lb dumbbells
    Time 4:29

    Worked to 88lbs on the snatches.  Surprisingly the deadlifts were much easier than I anticipated; however, the lunges were a little tougher. 

a little twist

AM Workout:
5 Rds not for time of
20 push-ups
20 sit-ups

Mid day:
rope climbs

PM Workout:
Tabatas using a heavy bag w/ 1 min rest between tabatas
jab/cross
hooks
Thai kicks

    During work I had to go to the back side the building where we have an obstacle course.  I took a few minutes to knock out a few 20 ft rope climbs.

Flag football and Muscle-ups

AM
Played flag football

PM
Drilled muscle-ups

    I didn't do a timed workout for the muscle-ups, but did quite a few of them.  Tomorrow should be a good work.

No Excuses

Monday - Did not work out. 

Tuesday - Did not work out.

    Yeah, I am sad and pathetic.

Rest Day!

Sunday = Church, friends, family, rest.

Flag Football!!!

Saturday Night!  Flag football!  2-1/2 hours! 

    The Men's Ministry at my Church rented out a field at Udall park for some epic flag football.  It always turns out to be a good workout. 

    Today my adductors are a little sore.
   

Rope Climbs

Rope climbing is a great test of upper body fitness, strength and endurance.

AM Workout:
3 Rounds for time:
2 - 20 ft Rope Climbs, arms only(no assistance from legs)
15 Kettlebell Swings 88lbs
    Time: 8:25

PM Workout:
Tabata Sit-ups
and
Mobility work


Made it up the first 1 and 1/2 climbs with out resting.  After that I needed to rest between climbs and once or twice during climbs.  I used my legs for support during the rests, but did not use them to climb.

Thursday, Rest Day!

REST!!!!  quite needed.

Command PT

    So I generally dislike the typical Military Command PT.  It is always push-ups, sit-ups, run.  However, today I did not mind.  I am quite in need of a rest day, so I was able to just gingerly complete the requirments.

Workout
Max Push-ups in 3 mins
Max Sit-up in 3 mins
Run 1.5 miles

    I have no idea how many push-ups I did, but I only did 60 sit-ups.  I did not time my run, but it was quite slow.  I need sleep and recovery.  I should be able to get some good sleep tonight.  I have a couple good workout days ahead, plus a big flag football game on Saturday.

Decent Day

Strength
Back Squat: 5 x 5
    Weight: 315 - 325 - 325-  XXX - XXX

MetCon
Power Cleans, 135lbs
    10 power cleans
    Run 200m
    9 power cleans
    Run 200m
    8 power cleans
    Run 200m....
    ....Continue descending to finish with 1 power clean and 200m run
        Time: 11:33

Wanted to jump to 335 and 345 for last two sets of squats, but I was pressed for time so couldn't finish.  Not a bad time on the MetCon, though I could have completed the runs faster.  I started the runs a little slow, as I was worried about "hitting the wall."  Once I got to the second to last run, I realized I still had a good amount of juice, but it was too late to make up a lot of time.  10 mins could have happened if I killed myself. 

Bad! Bad! Bad!

AM Workout
15-12-9 of:
Thrusters, 135 lbs
Weighted Pull-ups, 25 lbs

PM Workout
10 x 50m sprints
5:1 rest to work ratio

PM Mobility
Shoulder - posterior rotation w/ interior bias
Hips - internal rotation w/ medial stretching
Feet - fascial release

Okay, so I sucked it up bad on the AM workout.  My old time for this was approx 6 mins.  I can only blame a little bit of this on the fact that I did my pull-ups on gymnastic rings--very difficult to do cyclic pull-ups on rings.  Of course the rest of the blame would be on my still-getting-back-where-I-was-before, and I had no motivation so I wuss up on the workout.  I gotta do better than that.

Easy Day

Today was an easy day.

15 mins agility drills with strength shoes.

Tomorrow is a tough day.  A couple of good workouts planned.

Rest for Saturday

No real workout today (Saturday).  I did a decent amount of mobilization, but no real energy exertion.

20+ mins on hamstring mobility
10+ mins sitting in the bottom of a squat
30 mins swinging Escrima sticks to loosen arms and shoulders, and drill striking techniques.

Burpees Suck!

If you have done burpees before, you know that they suck.  If you have not done them, you are missing out.

MetCon
4 rounds of:
Run 800m
40 burpees
    Time: 28:01

Mobility
Hip flexors - stretch and roll-out
Calves - stretch and foam roll

Sub 24 minutes would put me back to awesome status, but I knew that wasn't gonna happen.  I figured sub 30 would be a good goal for second day back.  On a positive note, the nagging cough I have had for the past month is almost gone and didn't bother me as much as I anticipated.  In a lot of ways I felt better than anticipated; however, my reovery from the workout was horrible.  Part of elite fitness is fast recovery time...it'll come soon.

THE RETURN OF A FIRE BREATHER

I have until 27 April to get myself back to the fitness level of a fire-breathing monster.  I have been there before, but I will need to push hard and be smart to get there again in such a short period of time.  Granted, I have been half-butting my fitness for quite awhile (only working out a few days a week, and giving little effort during the workouts), but at least I'm not starting from scratch.  with that said...Here is day one of the return of a Fire Breather.

Strength
Front Squats: 3 x 3 at 225

MetCon    
Five Rounds of:
5 Kettlebell Snatch Right Hand
5 Kettlebell Snatch Left Hand
10 Pull-ups
     Time: 5:37

Running
4 x 110m Sprints using Strength Shoes

--The FS were not too heavy, probably had a good 25 more pounds in me.  Gotta take it easy first day back after the surgery though. 
--Felt okay on the MetCon.  Still have a good amount of improvement to come on my work capacity.
--I had planned on running a few more sprints, but the surgery site started to hurt on these.  

Since I am currently unable to workout due to a medical issue, the posts on this site will commence around the 3rd week in February.  See ya then