Yesterday

10x135# BP
3x165# BP
4x165# BP

5x5 partner man-makers 20#

150 russian twists
25 partner leg throws
15 box jump 30"

1 set of 5 MU (just to see if i could)

HOOYAH!
Steve

Midterms

I took a break from working out over the last week so that I could study and to the best that I could on my midterms. I went to my usual practices and we did a pool running session one of the days. We also had one soccer game and the high school practices just started up on sundays. I am signed up for drivers ed every wednesday starting this week. I also took the SAT and should receive my scored when I find out about summer seminar(2-3 weeks). Between soccer, upcoming ultimate practices, skiing, working out, school, sat prep, non profit work, drivers ed, model UN, and application stuff, I'm going to be pretty busy.

HOOYAH
Steve

WV Weekend

This weekend we were out in West Virginia. 

Friday:

Nothing

Saturday:

Threw logs for about an hour or two.

Then Several sets of Zurcher carry with short fat logs. 

Worked on bar and ring muscle ups: 

20 Bar muscle ups–best was 4 sets of 3

1 ring muscle up

Sunday

7 rounds 

1 ring muscle up then

1 30yd firewood carry

We ran out of fire wood to carry so me and my dad continued the ring muscle ups back and forth. We did 1 each until one of us failed 2x in a row. I finally failed twice after we each had done 60 muscle ups.

Threw the frisbee for a while in preparation for ultimate.

Today:

Mostly just threw the frisbee.

It was a chill day.

HOOYAH!

Steve

Applied

Applied to NASS this morning at midnight... Now we wait.

HOOOOOYAH

Muscle up

10x135# BP
5x155# BP
5x155# BP
3x165# BP

5x45# curls
10x45# curls
10x45# curls
10x45# curls

5x45# SP
5x65# SP
5x85# SP

2x1 muscle up

Pull ups weighted unweighted practice:
Max: 3x35# and 5x20#

1 set of 2 muscle ups
Thats a new PR. Gonna keep working on those.

HOOYAH!
Steve

JT

Wow. I though I would be able to complete JT today. I was sorely mistaken. 

I finished the first set of 21 of each but could not do a single HSPU for the second round. 
HSPU
Ring Dips 
Push Ups
That was Ridiculous. I have never in all my workouts come to a challenge of bodyweight exercises that I could not physically complete. Usually, if it is too difficult, it just takes longer. This was different. I could not lift my body off the ground with my arms.As it was the first round was broken up:
HSPU: 10/4/3/2/2
Ring Dips: 6/5/5/5
Push Ups: 21

That really goes to show that I have a lot more to go in my training. I'm going to go do a different workout today because the 6 minutes I took to do this left me un fulfilled.

HOOYAH
Steve

Crossfit WODs

My goal for push ups and sit ups did not work the way i expected. The time commitment that it required on top of my usual workouts was too much. I will however, be focused on more named crossfit workouts so that my results are comparable with myself and others.

Back squat PR

140#x10 BS
190#x5 BS
205#x3 BS
225#x5 BS

Partner WOD:
5 sets of 5 man-makers. Rest is when partner is active.

Weighted sit ups(with partner) hand off 25# plate.
2x50 SU

5 sets max pull up
11
8
5
5
3

Tired for a muscle up but i couldn't get the second arm over the bar. Next time.

Planning a 24 hour event for the summer. 24 Hour Hell Night. Will post with specifics once it is fully planned.

48 hours 14 minutes till the NASS application is open.

HOOYAH
Steve

Run

4.4 mile trail run and sidewalk run today

52

Full deck of cards workout today
Hearts burpees
Diamonds PU
spades SU
clubs tuck jumps

Overall: 85 reps of each

HOOYAH
Steve

Sick

Monday's WOD
115#x5 BP
135#x2 BP
155#x2 BP
165#x2 BP
175#x2 BP
Didn't fail. Could have kept going. Was pressed for time.

Stairs:
Sets of 4 flights up then down.

2x1 foot each step
Rest 2 min
2x1 foot each step
Rest 2 min
2x1 foot every other step
Rest 2 min
1x2 foot hop each step
Rest 2 min
3x1 foot every three steps
40 total flights up and down

Then 10 min of stretching

2 rounds:
20 partner leg throws
30 straight leg up sit ups


Yesterday and today I have been sick. I guess thats what happens when you train hard without rest for awhile. Ill be back for friday's WOD.

Looking into a spartan trifecta this year. Will post specific dates when I can.

HOOYAH
Steve

Saturday

Skiing for about 8 hours. Then a soccer game. Scored a goal.

Sweet.
HOOYAH
Steve

PR ish back squat

Back squat
10x135#
10x165#
5x185#
5x205#

50 burpees
2 sets 20 and 1 set 10

5x5x25# weighted pull ups

50 SU
50 RT
1 min plank
40 SU
50 RT
1 min plank
30 SU
50 RT
1 min plank

HOOYAH

Break Recap an new goal

Over break I did not stop by the gym. We had a tournament with the upcoming varsity squad. i played almost every minute of every game and scored a goal. I got caught up on much needed sleep and figured out my diet plan, new goals, and workout routine. As for diet, im going to try to go back to my old diet of 5 meals and snacks of whole fat yogurt, nuts, and lots of protein. The workout routine for the soccer team that i set up is as follows:

People will break up into groups of two, their partners being of equal size/stregnth. They will complete a WOD and either 5x5 bench or 5x5 back squat. Each day there will be a different WOD for both JV and Varsity. For the lifts, each time they come back they will do 5# more than before until failure is reached in which case they deload 10#. Today, the timing was all off and I didnt end up doing a legitimate workout. Even so, i helped people and we finished with:

25 SU
1:30 plank
25 SU
1:00 plank
25 SU
0:30 plank

I have also set a new routine for myself that I will try to maintain to the best of my ability:
200 PU
200 SU
Every day
Today I olny completed the PU because I decided to do this 30 min ago and there wasn't time to do both.

Also, I haven't been mentioning it, but pool running and lungbusters is still every mon wed fri.

HOOYAH