Chipper

200 Double Unders

150 Air Squats

100 Push Ups

50 Pull Ups

25 Burpees

10 Muscle Ups

I did it pretty leisurely. I am still sore from yesterday. Took around 45 minutes.

HOOYAH

Steve 

Murph PR

Murph

1 mile run 6:28

100 pull ups

200 push ups

300 squats

1 mile run 7:15

43:23 new PR

50 flutter kicks w/45# plate overhead

HOOYAH

Steve

Severna Park Spec Ops Triathalon

Woke up early to get there a little before 8. I met Stew, introduced myself from the previous emails we had sent, and began to help him set up. At 8:30 we started with the presentations. The first was a British Commando with 20 years in the service. He talked about mental toughness, determination, you don't "rise to the occasion", and the importance of teamwork/leadership. The second presentation was by 2 army SOF guys, each with over 20 years in the teams. Backing on what the first man said, they talked more about teamwork and leadership. They were hilarious. The final presenter was with Combat Ready Tape (kinesiology tape) and explained how his product works, and is used in the military. Stew then gave a quick explanation of the CSS and we headed over to the pool.

I asked for some critique on the CSS, but with that many people Stew told me it was pretty good and to go swim my mile. Once completed, we were instructed to complete Murph in our free time.

1 mile CSS
100 Push Ups
70 Air Squats
15 Pull Ups

We then went across the road to do the run/ruck combo. I partnered with a girl for the rucksack. It was a little light so I filled it with water so that it was probably around 35 pounds. After the ruck I took a 3/4 minute break and went straight into the run.

4mile Ruck 35# (0:39)
4mile Run (0:30)
1:11

100 Push ups

1mile special event: fireman carry

First half mile I had a partner that was 170#. Every 60yds (two telephone poles) we would switch who was carrying. Second half mile we had a group of 4. 2 people would carry one while the 4th person would jog along side.

I could have finished the Murph at the end but most of the Mids from the Spec Ops Team were hanging out and talking. I decided to talk with them for a while. I also got a chance to really sit down and talk to Stew. He was a great guy.

Really enjoyed the whole event and I hope to go back to another in April.

HOOYAH
Steve

First Stew Smith workout

Didn't quite finnish because I was pressed for time today, but the whole thing still took over an hour

4 rounds

1/4 mile run

10 x95# thrusters

10 3' box jumps

20 lunges each leg

20 squats

20 half squats

Light weight shoulder workout

20 DB complex 20#

Curl, press, tricep, press, squat, burpee

Supposed to do 3 rounds but only fit in 1

5 x155# bench press (75% max)

25 Burpees

50 reverse crunches

50 double crunches

1 min plank hold

HOOYAH

Steve

Crossfit and swim yesterday

5 rounds

10 Push Ups

10 Clapping Push Ups

10 Squats

10 Push Ups 18" box

25 Sit Ups

7:15

10x10 Partner Curls 45# bar

Swim

5 rounds

100 CSS

100 Free

HOOYAH

Steve

SEALFIT WOD

10 rounds

10 Pull Ups

10 Air Squats

10 Toes to Bar

10 Dips

10 Clapping Push Ups

27:58

Pull ups were kipping. Overall I didn't think any one of the exercises was that difficult. Combined they really killed me.

Good WOD.

HOOYAH

Steve

Chipper

  Fibonacci Chipper

144 Air Squat

89 Push Ups

55 Doible Unders

34 Pull Ups

21 3' box jumps

13 HSPU

8 Toes to Bar

500m Row

3 135# Squat Cleans

2 275# Deadlift

1 135# Bear Complex

1 Bar Muscle Up

27:18 (included time to set up the weight. Would have been a lot faster.)

Basketball. 3x3

HOOYAH

Steve

Lift and Metcon

3 3 3 3 5 x185# Bench Press

10 rounds Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

7:28

5 5 5 x225# Deadlift

Max Pull Ups: 17

Bench (again) with some runner friends:

15 15 15 x105# 

Murph

In honor of Michael Murphy, leader of opperation Redwing, Medal of Honor recipient, and Navy SEAL.

1 mile run

100 Pull Ups (50 strict, 50 kipping)

200 Push Ups

300 Squats

1 mile run

56min 49sec

HOOYAH

Steve

DC Workouts

Yesterday:

5 x255# Deadlift

5 5 5 x175# Bench Press

5 5 5 x225# Back Squat

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

At home a lot of squats with m sister (age 8 as weight)

Today:

Plyo push ups

HOOYAH

Steve

Angie

100 Pull Ups 13:08

Sets of: (last 40 kipping)

15

17x5

100 Push Ups 4:28

Sets of:

35

4x15

5

100 Sit Ups 2:33

Continuous

100 Squats 3:08

4x25

Time: 23:20

HOOYAH

Steve

Tuesday (7/23)

Heavy Cindy
:

AMRAP 20:

5 Pull-ups (10% BW DB)


10 On-the-bar push-ups


15 Squats (2x10% BW DBs)

11 rounds

Row with Athletes Without Limits.

My guess is around 10k.

Monday

Monday:

Max out bench:

2x135# BP
2x145# BP
2x155# BP
2x165# BP
2x175# BP
1x185# BP
1x195# BP
failx200# BP

300 partner squats (150 each)

3 sets of 50 with 16# medicine ball 

PR on bench press

HOOYAH
Steve

Wesnesday

Wednesday I had drivers ed so the workout had to be really quick

Death by pull ups
8 rounds + 5

Yesterday
5x185# BS
5x205# BS
5x225# BS
5x225# BS

Two groups:
One group running stairs continuously until the other finishes

The other 5 rounds
5 burpees
10 PU
15 air squats

Then switch

Abs:
1 min plank
1 min side plank
1 min other side

100 plank slaps w/partner

1 set of 6 muscle ups

HOOYAH
2PRs

Sick

No real workout today. Im sick so I only went to the weightroom to help my teammates with spotting and safety. Never the less

20x95# BP
15x115# BP

60 medicine ball squats

Some planks

My friend Thomas(really small) just found out he can bench bodyweight today and it was only his first day of benching ever. He absorbs weight training form and knowledge like crazy and his results are unbelievable.

HOOYAH
steve

Upper Body

Bench Press
15x95#
10x125#
2x145# then fail

WIth a partner alternating every 5:
Shoulder press 
10x5x45#

Curls
10x5x45#

AMRAP 1min partner squat medicine ball toss 16# on a positive split till failure
(numbers are combined squats between me and partner)
32
36
39
45

Butterfly
2x15# dumbbells
3x10x15#

Partner workout:
30 sit ups while other partner holds feet while in plank position.
3 rounds

More bench

Yesterday no WOD.

Today:

5rounds
15 medicine ball squats 16#
10 db press 15# each
5 dips (last set went for max reps 12)

Bench Press
7x115#
7x115#
7x115#
5x135#
5x135#

Abs:
Long plank
2:30min before form was too bad to continue.

Im sore.

Quick workout

5 HSPU assisted
10 toes to bar
15 air squat

5rft
9:00

Later went to practice 2 1/2 hours. I am on the road to Newhaven, New Hampshire to visit Dartmouth. Then i have soccer camp at Boston University. There is supposed to be a weight training session on the second day but I am not sure how much of it will be demonstration. Will post on sunday when the camp starts. Not likely to be a hotel WOD tomorrow but who knows. On a brighter note, (coming back to soccer from a three week break where I barley touched a ball) I thought I played well enough today. Hopefully all the rust is gone and I can preform when the time comes.

HOOYAH
Steve

HOOVER BALL

Today:

Apparently I have bad form in my back squat. I had previously only been going down to where my knees were parallel with my hips. I also did high bar back squat up right on my neck. Now I place a dumbbell on its end and go low enough to touch it on my way down. I also have moved the bar lower on my back so that my wrist flexibility is pushed to its limit and press it in.

So first: drills and skills with back squat

5x5x115# back squat

After that we went to the basket ball court and set up the volley ball net. With a 6# medicine ball(8# on the third and final game) we played 3v3 volley ball. Rules:

Rally scoring
3 burpee penalty per point
Alternating serve 
You can hold the ball for as long as you want
Only one step before throw 

When on sideline:
Light "cindy"

MIlk so far 1/2 gallon

HOOYAH
Steve

Navy Yard

WOD at the navy yard in DC today.

5x80# shoulder press
5x90# shoulder press

5 rft
run 400m
50 air squats

time:16:00

Felt good. I still feel that I can push the shoulder press a bit more. I don't want to hurt my back so I am going to try it with a weight belt next time.

I have started the GOMAD diet as an experiment. As a teenager at 5'9" i am only 155. I would like to add weight and overall increase strength. GOMAD consists of drinking a gallon of whole milk a day and eating every three hours. Thats it. I will scale the milk down a bit but still try to keep it around a gallon. Today I started at around 2 p.m. and drank about 2/3 of a gallon. Feeling fine. Legs are a bit sore from air squats though.

Milk: 2/3 gal

HOOYAH
Steve