The past week

Wednesday pool running then weight room and then a short run to follow up

Thursday 1 1/2 hour of 2v1 soccer and then i cut my head open on the step to my friends house. My mom kept me from prac as a precaution.

Friday someone broke into our school and we got the day off. 2v1 for 2hr and then 1.5 hr of 3v3 basketball. Small swim workout afterwards.

Saturday some more 2v1 and hw.

Sunday we had an all day tournament at the university of rochester and in the last game one of my teammates broke his arm. It was a really hectic day

Run

Yesterday back to the pool
Pool running in the morning
2x down and back
Game after school 1 goal
After game 2hr practice

Today 5.25 mile run(slow)
It was crap weather.

Later tonight practice.

Yesterday

Even more pick up sports a lot of homework. Today hoping to play basketball with some friends for a couple of hours. Also some driving with my new permit.

Haven't been going to the gym this week because of my knee and also i have been swamped with homework. Next week should be better though.

Not much going on

Yesterday went back to practices. Today I did 3 hours of pick up sports and at least 5 miles of biking. Feels like summer already.

HOOYAH!
Steve

Taking it easy

Yesterday I sat out of practice did:
2 sets of 25 perfect pushups at home

At practice
20 hand release push ups
Sit ups till fail
30 hand release push ups

Today:

weight room upper body
60x pull ups

Going out to buy a camelback tomorrow with birthday money.

Sorry no post yesterday

Yesterday hurt a bit. When playing football with some friends we went up for a ball and I landed straight down on my knee. I continued the day and played in my soccer game(1 assist) an then to my two hour soccer practice. By the end I could barely walk. Today i am getting it checked out by a doctor cause its really swollen and hurts to bend. With all luck ill be in the weight room tomorrow doing upper body workout. This week is going to be a little weird because it was my birthday yesterday and people want to get together and also there is a lot of work for school after break.

On a different note I have some friends interested in doing the mudder with me next year when it comes to buffalo. Looking forward to that.

HOOYAH
Steve

Rest Day

I flew back from Washington today so I really didn't do much afterwards. Me and one of my friends shot hoops and then I did a couple pull ups and some 5-3-1 bench press.

5x135#
3x145#
1x150#

I didn't want to go too high because my friend weighs about 100 pounds so if I can't do it... I went light today. Afterwards another half hour of kicking the ball around on the turf and ten beck home organizing my school stuff for the beginning of the 4th marking period. Almost finished with The Naval Academy Candidate Book. 

HOOYAH!
Steve

Not much of a workout day

Today the family and I went to the Naval Academy to see the annual spring football game (navy versus navy). This was on recommendation from the senior I met yesterday at the O Course. At the end of the half when we left, (little siblings couldn't handle a whole game) we headed over to the old course and I practiced my over the bar maneuvers. The mid shipman go under the bar and pull themselves all the way around. 

Here is a little video of me doing a couple with as much form as I could muster:

My sister actually completed the rope climb at the end of the course. It is 2 inches thick and 20ft high. She is 5.

After the O Course we headed over to the school where I bought some navy apparel for my birthday.

 What I feel was one of the best purchases was this book shown below. The Naval Academy Candidate Book. I have just started reading it and it seems like it will be an invaluable tool in my application  process. After the store we drove around the campus and checked out all of the buildings and such. It was really cool seeing the fields(like 100 of them) and the buildings like Bancroft hall in person. I am really excited about applying.

I forgot to mention the workout I did this morning. I worked on form for clean and learned the form for sumo-deadlift-highpull. also when doing the O Course I did a couple weighted bens. Strict pull ups with a 3 year-old kid hanging on to your legs. 

All in all it was a great day. 
HOOYAH!
Steve

Invictus

I just sat down and read this a couple of times over after my dad kept suggesting it. 

Invictus

Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.

        -William Ernest Henley

                        

E-Course

Did the Naval Academy workout today.

Old course first x2(second time skipped the rope at the end)

While doing the first bar of the old course i got a strict bar muscle up quite a few times. I also learned the swing under method that the midshipmen use that will hopefully decrease my time. I talked to a senior(firstie) who currently goes there and he gave me his e-mail and offered to give me a tour one of the next times that I got over there. 

Afterwards my dad and I did the e-course first the correct direction: 27:00 run about 1.8 miles
The second time back I completed it in 21:39 

This is definitely a PR but I feel that I could have pushed it a bit harder like always. I am in the planning phase to enter either the spartan, mudder or the warrior dash. I will post once those plans are finalized.

Feeling good.
HOOYAH

Capitol run

Shoulder press:
5x65
3x85
2x95
1x100
1x105

6 mile run
300 ft elevation gain
47:30 averages to 7:55 miles

Next time I plan to have that down to at least 42:00. I ran with two officers one was a NROTC instructor and the other was a ultra marathoner. I am pleased to say I held my own.

50 strict pull ups half mixed half wide

HOOYAH

Another navy workout

Bench press:
2x95
2x105
2x115
2x125
2x135
2x145
1x150
1x160

Amrap 20
5x50# shoulder press
10x35# kettle bell swing
20 steps walking lunge weighted 35#

10 rounds 19:06

5 rounds
6x weighted pullups 10# (wide grip)

I had some glute cramps after the workout due to the lunges but it quickly went away. My back is a little tight from deadlift yesterday.

Run Run Run PR

I went for a run later in the day:

3miles 115ft elevation gain(capitol hill)
18:48

HOOYAH!
Steve

At the navy yard

I went to the navy yard with my dad today in order to get some of my physics homework done in relative quiet. We worked out in the gym for about an hour and this is what we did:

10x135# deadlift
10x155# deadlift
5x175# deadlift
3x195# deadlift

Using the Wendler formula:
(weight*reps)*.0333 + weight

My one rep max for deadlift is 215#

Then:
15x45# overhead squat

6 rounds
5x45# overhead squat (for form)
15 pull ups
25 tuck jumps
Time 22:00

Then
Amrap 4 situps
142

This week I will try to find my one rep max for each of the major lifts and also improve on my form for some of the more technical lifts. When I have my one rep max I will post a personal records side bar so that I can track where I am. Most likely another workout later today.

Websites

If you are ever in need of a beating check out some of these awesome websites that post WODs:

sealgrinderpt.com

sealfit.com

crossfit.com

My friend Drew from the seal forums recently started a blog go check it out here:

thepathtobuds.blogspot.com

Capitol Run

Three mile run from my house to the bottom of capitol hill and then back. Finished in about 21 minutes give or take a few traffic lights. Total elevation gained is around 140ft. I need to warm up more before I run because I could feel my shins hurting and I don't want stress fractures. New shoes are on the agenda so that will probably help. I want to get my running times down because 7min miles is just not going to cut it. 

Tomorrow I will work out with my dad and his officer friends at the navy yard. Hopefully all goes well. One workout probably won't cut it so I will go for a run or do some strength training at home when I get back. 

Morning workout

10 rounds of
5 dips
5 chest to bar pull ups
5 30in box jumps

25 flights of stairs every step

I am in the car now for a 3.5 hr drive so I probably wont get in another workout till tonight. Probably will be a run.

Ethos

Read this over a couple of times:

In times of war or uncertainty there is a special breed of warrior ready to answer our Nation's call. A common man with uncommon desire to succeed. Forged by adversity, he stands alongside America's finest special operations forces to serve his country, the American people, and protect their way of life. I am that man.

My Trident is a symbol of honor and heritage. Bestowed upon me by the heroes that have gone before, it embodies the trust of those I have sworn to protect. By wearing the Trident I accept the responsibility of my chosen profession and way of life. It is a privilege that I must earn every day. My loyalty to Country and Team is beyond reproach. I humbly serve as a guardian to my fellow Americans always ready to defend those who are unable to defend themselves. I do not advertise the nature of my work, nor seek recognition for my actions. I voluntarily accept the inherent hazards of my profession, placing the welfare and security of others before my own. I serve with honor on and off the battlefield. The ability to control my emotions and my actions, regardless of circumstance, sets me apart from other men. Uncompromising integrity is my standard. My character and honor are steadfast. My word is my bond.

We expect to lead and be led. In the absence of orders I will take charge, lead my teammates and accomplish the mission. I lead by example in all situations. I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.

We demand discipline. We expect innovation. The lives of my teammates and the success of our mission depend on me - my technical skill, tactical proficiency, and attention to detail. My training is never complete. We train for war and fight to win. I stand ready to bring the full spectrum of combat power to bear in order to achieve my mission and the goals established by my country. The execution of my duties will be swift and violent when required yet guided by the very principles that I serve to defend. Brave men have fought and died building the proud tradition and feared reputation that I am bound to uphold. In the worst of conditions, the legacy of my teammates steadies my resolve and silently guides my every deed. I will not fail.

Yeah.

HOOYAH!

Steve

Easter sunday

Today I am out of town ad my grandparents house so, no gym. As a substitute to a strong man workout me and my dad dug out footer of concrete below a fence that was about 1.5ft diameter and 2ft deep. We used a sledge hammer, an iron bar, and a lot of sweat to get the concrete out. Just before the digging I ran 4.38 miles in 35:32 which averages out to a 8:06 mile. 

My birthday is coming up. Im looking forward to a drivers permit. In addition to that I have some birthday gift wishes:

Camel back
Pull up bar
Running Shoes

But really I'm only in it for the permit.

Looking forward for a couple trips to the academy this week. Planning on running the e-course once or twice. 

HOOYAH!
Steve

Run

7.5 mile trail run
1000ft elevation gain

Vibrum five fingers are working pretty well for me. This run was with a couple of mountain bikers that I kept pace with. Need to look into mountain biking seems like a lot of fun.

Not much today

I am currently out of town for passover. I did a max set of pull ups at 13 some weighted pull ups and a speed 500m row

Midtown swim

After school weight room
Midtown pool
Pool temp 80
Outside temp 50

10x 25yd lung busters
9:30 500yd swim

Tuesday night

Practice and fresh new orleans crawfish.

Today Im swimming a Midtown.(hopefully)

Just another day at the office

Pool running in the morning
Weight room after school
2.5mile run
2hr practice later today


HOOYAH!
Steve

Pain Storm

Today was killer.

2 mile warm up

2000m row
200 push ups
300 sit ups
400 flutter kicks (4 count)
2000m row
Time: 49:30

2 mile cool down

Wanted to swim today but the pool was closed by the time I got there. Too bad.

HOOYAH!
Steve

Weekend

Friday:
2hrs of 2 on 2 b-ball, weight-room, and pool running in morning

Today no work out. I finally got a chance to sleep in and spent the rest of the day getting in some community service (have to make that application for Annapolis look good). Tonight I watched the basketball games. Go Kentucky! 

It may seem that over the past week or so I have lowered my standard of training and haven't been getting in as much. I have been having some family issues that will hopefully be resolved soon and more time will be spent training. Tomorrow the midtown pool opens and I plan to do a nice hard crossfit workout and then hit the pool for hopefully a 2000m swim. Should be fun to see how it goes.

Happy training to all of you out there who actually spend the time to read these posts.

HOOYAH!!!