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

Bear Complex

AMRAP 12

Bear Complex 145#

12

50 pistols:

15 left

15 right

10 left

10 right

4 sets = 40 double unders

50 flutter kicks. 45# overhead 

Drills and skills on double unders. My hand hurts from yesterday. Doing the pull ups, I tore the skin off of my palm. 

Capitol Run: 4.5 miles

Swim:

10 rounds

25 kick board

50 CSS

4 25 underwater

Today was an exhausting day. Feeling good for the triathalon on saturday. 

HOOYAH

Steve

Swim

10 rounds

25 Kickboard

50 CSS

500 CSS

9:30

Freestyle

50 (3 stroke/breath)

50 (4)

50 (5)

50 (6)

50 (7)

50 (8)

50 (9)

50 (10)

50 (9)

50 (8)

50 (7)

50 (6)

50 (5)

50 (4)

50 (3)

Total yds: 2000

Practice tonight

HOOYAH

Steve

Run/Swim

3.4 mile run to the gym
temp: 20

The snow on the ground made me think of running on the beach. With every step, the snow moves out form under you like the way sand would.

5 5 5 x185# Bench Press

Swim:
100yd CSS warm up

10 rounds
25yd Kickboard
50yd CSS

250yd CSS cool down

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

Swim

500yd CSS

10x 100yd ( alt CSS and free , 20 sec rest, 80% effort)
1 min rest
10x 50yd ( alt CSS and free, 15 sec rest, 90% effort)
1 min rest
10 x 25yd ( all free, 10 sec rest max effort)

Cool down

50yd Free

50yd CSS

25yd underwater

Around 70min of pool time.

HOOYAH

Steve

Swim

2x 200yd CSS

500yd CSS working on only legs then slowly progressing to full stroke

10x 25yd under water

HOOYAH

Steve

2x PR and Some Bad Math

Earlier in the day I went to my pull up bar. I was really pumped up and just started doing a max set of pull ups. After the first two I really got into a rhythm.

PR: 21 Pull Ups

JCC

Max set of Pull Ups
PR: 23

15 Arnold Press 2x 20# DB
10 One Arm KB Clean and Jerk 35# (alternating)
20 Push Ups
10 Arnold Press 2x 20# DB
10 One Arm KB Clean and Jerk 35# (alternating)
30 Push Ups

10 Arnold Press 2x 20# DB

10 One Arm KB Clean and Jerk 35# (alternating)

40 Push Ups

1610yd CSS

I went into the pool and decided to do a mile. I was thinking of a track and I did 1609yds for a mile. What I forgot was that a mile is 1609 meters and 1760yds. I did 32 50yd swims and I should have done 35. Oh well. Next time. 

HOOYAH

Steve 

Past Week

Last week starting wednesday night (18th) to this past wednesday (25th) I had the flu. It obviously prevented me from doing any workouts. Xmas morning I flew out of the country to Curacao. Sincce I have ben here I have been trying to get in some semblance of a workout each day.

26th
I have been swimming laps of CSS in the ocean. I am mot sure the actual distance that I am going but each lap seems to be about 150m.

600m CSS

10 18kg DB Bench Press
10 20kg DB Bench Press
10 22kg DB Bench Press
10 24kg DB Bench Press
10 26kg DB Bench Press

5 16kg DB Shoulder Press
5 18kg DB Shoulder Press
5 20kg DB Shoulder Press
5 20kg DB Shoulder Press
5 20kg DB Shoulder Press

Each Arm
10 10 10 10 10 12kg DB Curl

27th

600m CSS

I hope to do a workout today. I am working on my PADI diving certification plus I still have 2 college supplements to do in the next couple days so it will be tough.

HOOYAH
Steve

Swim

10x100yd CSS

I had stew smith critique the video of my CSS. He said it looked good. All i need to change is remove one of the double arm pulls off the wall. He also told me to pull and kick harder with each stroke. Form looks good.

HOOYAH

Steve

Great Day

Started off the morning with pool running. I do this every monday wednesday friday. Today was special because I did a 45yd under water swim. This matched my current PR. I am going to try make it a habbit of doing 45s each time. Its really difficult and you need someone to spot you cause its dangerous. 

At the JCC

5 5 5 x210# Back Squat

5 5 5 x165# Bench Press

5 x215# Deadlift

10x50yd CSS

5x50 Scissor Kick (kickboard)

10x25 Under Water

Swim

I swam again today. 

3x200yd CSS

I was fine for the first 200 but on the second and third ones my head really hurt. I am thinking that it is a breathing problem. I am either not breathing enough or I am not exhaling well enough. I will also loosen my gogles and try and stay more hydrated. Hopefully a combo of everything will work.

HOOYAH

Steve

Swim

5x200yd CSS

I maintained 5 strokes per length. Felt better. This is the workout I wanted to do yesterday. 

HOOYAH

Steve

Pool Closing

5 5 5 x195# Back Squat

5 5 5 x135# Power Clean

5 5 5 x105 Shoulder Press

I swam 3 x200yd in the pool today. It was closed for some water aerobics class. Its a shame cause I really felt comfortable with the CSS and I was copleting each length with a max of 5 strokes. Time to take a new video.

HOOYAH

Steve

Swim and Lift

5 5 5 x185# Back Squat

5 5 5 x155# Bench Press

5 x185# Deadlift

10x100 CSS

HOOYAH

Steve

Swim/Abs

10x50yd CSS

10x25yd unerwater

5 5 5x95# Front Squat

50 50 50 Sit Ups

50 100 Flutter Kicks

4 Games Racquetball  

HOOYAH

Steve

Another pool day

Im going to try to change the way I write down the posts. This way makes more sense to me.

5 5 5 x#165 BS

5 5 5 x#125 PC

5 5 5 x#100 SP

Pool

10x50yd CSS 

5x100yd CSS

I tried to make sure that every lap I did was in no more that 6 breaths. I completed that almost every time, and usually I could do a 25yd CSS with 5 breaths. The end of the 100s caused me to speed up my stroke rate. 

My quads are still sore from the pistols. Aften I warmed up, I felt a bit better. I don't think it had a large affect on my lifts.

I liked the pull ups last night. Maybe I'll repeat it tonight.

As for USNA application. I have the LOA and I'm just waiting on the congressional nomination. If I get that I am gautenteed an offer of appointment. I hope all goes well!

HOOYAH

Steve

Pool Day

Today was the first day back to the pool. It. Was. Great. If every time I go to the pool it feels this good, I'm going to end up going 2-3 times a week. The whole time I did the Combat Side Stroke. I have been watching youtube videos like crazy (especially Stew Smith) and have been trying to master the form. I felt like I really got it in the water today. The plan is to swim again on thursday (probably) and then friday morning get one of my guys to video tape me doing the CSS. I will take the video and compare it to youtube videos and hopefully get some critique from Stew.

Warm Up: (50 = 50yd)
50 free
4x50 CSS

WOD:
100 CSS
200 CSS
300 CSS
400 CSS
500 CSS  (around 12:00)

Im getting better. Hopefully I can keep it up.
HOOYAH
Steve

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