Resting

Just practice today. I am nursing some joint pain so i am trying to keep away from extra things in my schedule.

Im going to try to be better at posting

Last couple of days not so good with the level of posting. I apologize and hope to be more frequent in the future. I have had a lot of family stuff going on.

Wednesday and friday captains practice outside as well as pool running in the morning. Thursday i had soccer practice.

Friday and saturday i went to see the hunger games. Great movie! If you haven't seen it go out and see it. If you have seen it go see it again.

Today I lifted after school
12x95 bench
12x115 bench
10x135 bench
45x55 bench

2x10x50 curls
2x10x140 shrugs
15x135 shrugs

Its been a while

So the tournament went pretty well. We lost every game but it was still fun. We were playing with kids that were nationally ranked.

Monday was a good rest. I only went to weightroom and my game at night. Got one goal.

Tuesday i had a practice and played bball with some friends in the warm weather.
Today we had a captains practice after school. Just me and the bros. In the morning pool running: 4x down and back + 2x quick turn.

Ive been outside alot just playing sports and having fun. Not too focused on certain workouts.

Tournament

Our team lost all three games 1-0. We could have beaten any of the teams there but it just didn't happen for us this weekend. I'm still proud of the quality of play our team put out. It really was good soccer

Upcoming tournament

Today:

.5 mile run
12x135 back squat
12x155 back squat
3x12x135 back squat

On dip machine
7 knees to chest + 7 leg extensions
20s knees up 25lb hold
3 knees to chest + 3 leg extension
Repeated twice increasing the seconds of hold by five and then by 10 and the second set of knees and extension increased to 7

2000m row
7:56

2 mile run home

Over this weekend I will not be posting workouts but I will do my best to post scores and standings of my team in the baltimore mania tournament.

Heading to practice.

HOOYAH!

PR Pool running

Morning pool running
2x quick turns
5x down and backs

Weight room after school
2mile run after school with team 8:00 pace

Quick heavy

1.5 mile run

3x5x135 bench press
10x115 bench press
12x95 bench press
10x35 curls
10x45 curls
10x55 curls
5x65 curls

30x tricep pull down machine

Abs(quite painful)

PR

Pool running in morning
3 down and back

Weight room after school
.5mile warm up
1 mile run 5:40 pace
.5 mile cool down

Soccer game
Scored 1 goal

Heading to 1 hour of soccer practice now. Tournament this weekend in baltimore.

Strength training

5.1 mile run 41:30
2x10 dead hang pull ups
5x115 back squat
5x135 back squat
3x5x145 back squat
3x5x115 bench press
2x10 dead hang pull ups
Stew smith shoulder workout

Night workout

1/2 mile run
3000m row 12:30 (2000m mark 8:20)
1/2 mile run

Act of valor

Best movie ever.
HOOYAH SEALS!

Simple day

Not much of a workout today. Just stew smith's shoulder workout.

Going to see Act of Valor later today.

I volunteered at the Rochester Animal Shelter. It was fun, but since I am not old enough to work with the dogs it was not what I hoped it would be. Tomorrow there is a fundraiser at Petco and I am planning on going to it. With this and homework I am not sure how much time I will have to work out. I know that today I only have a couple minutes here or there and I'm trying to do what I can. 

Will post after the movie to give feedback and my opinion.

HOOYAH!

Mid afternoon workout

Morning:
30 minutes water polo

Afternoon:
Stair climber warm up
1 mile
118 step/min 7:00

3000m row 14min
75 push ups 1:45

"Cash out"
Set of 12 dead hang pullups

More to come later today

USNA

Today i told my mom that i am planning on going to the us naval academy. She was not happy. I didn't expect her to be but it still caused a long argument.

Just a practice today. I had plans to go running but the above complications took precedence. Tomorrow is going to be a killer. I have a half day of school so that means a half day of working out to compensate.

Can't wait
HOOYAH

Rest day again?

Today:
Pool running in the morning
3 down and backs total
New PR

Weight room after school
New calisthenics workout called deck of cards

4 types of calisthenics: burpees pushups crunches mountain climbers
Random card picked from deck. Number picked is the number of reps you do. Go through the whole pack.

It feels like a day without a separate workout or run is a rest day. I guess its not. Who knows.

Even so
HOOYAH

Rest day

Today was a rest day. I bought some food that im going to add to my meals hoping to increase my protein and calorie intake. Some of these foods include:
Plain yogurt with berries
Protein shake
Extra pb and j for lunch
Oatmeal for breakfast
Eggs for breakfast
Fruit fruit fruit

Afterwards practice 1hr 15min
(when i said rest i meant rest-ish)
Keeping it going
HOOYAH!
Stephen

Helluva day

Pool Running at 6:30

1 down and back and 1 down and a half

After school:

2 mile run warm up

5.3 mile (expresso machine) bike ride with high elevation gain

15x shoulder press 50lbs

12x shoulder press 50lbs

10x shoulder press 60lbs

Stew smith shoulder workout 1x 5lb weights 1x no weight

40x 70lbs shrug

Soccer game 55min 2-0 win

1 goal 

1 assist

Practice afterwards 2hrs long

Two Weeks in Hell

Today I watched The Discovery Channel's documentary "Two Weeks in Hell" about the rigorous tests one must go through to enter the training for the Green Barets. In no way do I want to become a Green Baret(I live and die a Navy SEAL) but I highly respect those willing to put themselves through that training program. I feel that my readiness physically, by the time I enter BUD/S training, will not be an issue. Rather the mental fortitude to push through anything will be my area of focus. No matter how fit a person is nothing can truly prepare them for the days on end of PT. I look forward to the challenge and am ready to put myself through whatever it takes to earn my trident. Nothing can stand in my way except for myself and I have no plans of letting this happen.

Starting April 1st the pool at my local gym opens and I plan to swim 1hr or more at least every other day. My schedule will look something like this:

This documentary has not inspired me to do great things, it has only reinforced the commitments I have made to myself and helped me remember the goal.

If you will excuse me, its about 7:15 and time for a workout.

HOOYAH!
Stephen

Row

Today:
.5mile run 4 min
2000m row 8:30
Min rest
2000m row 9:00
.5mile run 3:50

Quick workout. Improvement

I went over to Josh's to help teach him about crossfit. We did an adjusted cindy.
20 rounds of
5 air squats(come back to these slowly after pain from last time)
10 push ups
15 sit ups

Kept pace with josh for first 15 rounds then forged on alone for last 5 and finished at 13:50.

Afterwards we did 50 pull ups in fewest sets possible(not dead hang) finished in three sets 21 22 and 23. Then did 30x dead hang to finnish the day.

Run

Today a 5 mile run in sub freezing temperatures 40mph gusts and a bit o snow. Took about 40 min 30 sec averaging out to about an 8min mile.

I think I could have run faster under better weather conditions but I'll just have to wait and find out. I'm going to warm up for a bit and then head over to a friends house to teach him how to crossfit so I expect another workout today. 

HOOYAH!

Stephen

Shoulder exercise

Check out this video by Stew Smith. I did this light shoulder work out before I went to bed. 1 round weighted and one round without weights. I can definitely feel the burn although I am not sure whether it is pertinent for me to have "buff" shoulders for Annapolis and Coronado. Even so I will add it to my routine and do it before I go to bed a couple nights a week.


All pain in quads is completely gone and after sprints in practice yesterday I feel better than ever.


Check out Stew Smith's other videos. He puts out a lot of really good content that I have used and applied to my own training. I am also planning on adopting the 5/3/1 idea when working on any of my power lifts.

Down and back

Pool running this morning with two quick turns(15m under water swim with a five second break then a turn around and another 15m under water swim) and a down and back.(30m under water swim) Seeing improvement in my lung capacity.

After school 4.2 mile run with team about 8:00 mile pace. Hoping to get in another work out before I go to sleep.

Wellness fair

Our school is hosting a wellness fair today and there is a crossfit station. WOD: 20 cal on rowing machine
And 20 burpees
Total time: 2:09

Quote

This is a great quote I found. It really helps me keep going in when I'm tired.

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” Lance Armstrong

DOR is not an option. Period.

Quads, CSS, and Murph

This is my first post of many. I am getting ready to go to soccer practice and figured that now would be as good a time as any to post my work outs over the past week.

Sunday 2/26
500m swim (not timed)
500m swim 10:22

20 rounds for time of:
5 Push-ups (elevated feet)
10 Sit-ups
15 Air squats

Afterwards my quads hurt to high h***. Since then I have avoided focus work on my legs.

Monday 2/27
Soccer practice (pick up games)
Weightroom

Tuesday 2/28
Quads still hurting

Soccer practice
After practice instead of sprints:
10 prisoner push ups up(55)
10 prisoner push ups down(55)
100 sit ups
50 russian twists
25 russian twists
50 russian twists
25 russian twists
50 sit ups
2x 20 push ups
Total 150 push ups sit ups and russian twists

Wensday 2/29
Pool running in morning
2 quick turn arounds with 5 second break

Weight room after school

Ajusted Murph:
1 mile 7:22
100 pull ups(60 straight 40 kipping)
300 sit ups (set of 200 and set of 100)
200 push ups (set of 30 and rest of 10)
1 mile 7:22
Total time: 47:16

Almost all pain in quads have subsided.

That brings me to today. In gym class we had swimming and after I took the deep water test I was free to do whatever: diving board, basket ball yada yada yada. I tried the combat swimmer stroke and found it really enjoyable. When doing it I got into a groove that I had not had before with my front crawl. Hopefully next time I time my 500m the CSS will help.

The only easy day was yesterday
HOOYAH
Stephen