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

At the USMC Barracks

Warm up with some drills and skills. Got a deficit HSPU with 2 45# plates.

2 rounds

50 pull ups (kipping)

50 2' box jumps

50 knees to elbow

19:57

Max double unders

37

HOOYAH

Steve

Lynne

Lynne

5 rounds of

Max Bodyweight Bench Press (165#)

Max Pull Ups

10/15

10/15

9/13

9/15

9/14

I interpreted it as a workout for max reps so I took 2-3 min inbetween rounds as I would inbetween regular power lifts. I probably could have gotten a few more reps on bench, but without a spotter I had to keep it safe.

Modified Ab Rape

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

23:12

HOOYAH

Steve

Partner WOD

Group of 3

50 3' box jumps each (going around in a circle)

Then with 4 people, 250 pull ups combined. I did 100 of the 250.

2x 10x 135# Bench Press

3 rounds:

Max rep Bench Press 95#

No rest

Max reps Push Ups

34, 30

25, 24

26, 30

My arms were dead after this. My only pain right now is on my hands from all of the recent pull ups. Tomorrow would be a good day for a swim but I don't know if I can get to the gym with practice at night.

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# 

Another Upper Body Day

Racquetball

5 5 5 5 x175# Bench Press

Right after last set, max push ups:

80

3 Rounds of:

Front arm raises 20# each arm

Side arm raises 20# each arm

3x max pull ups:

15 14 11

2 sets 50 4c Flutter Kicks

75 straight leg 10# sit ups

HOOYAH

Steve

Fran

Did Fran with some friends yesterday. I got 8:45. After the squats the other day my legs were alreasy killing me and the thrusters just sucked. I did the pull ups in two sets for the 21 and the 15 and a single set for the 9.

HOOYAH

Steve

Lifting

5 5 5 5 5 x165# Bench Press

3 rounds

10 x135# Back Squat

5 x135# Front Squat

Modified Helen

3 rounds:

1/4mile

20 x45# KB swings

12 Pull Ups

14:45

I kept a running clock but had to go beetween track and pull up bar. No broken sets.

HOOYAH

Steve

Workout, Classes, Appointment, and the pool

I have been going to the pool in the morning almost every day for the week, I just don't post about it because it is too hard to keep track of what we have done. This morning, my friend and I did 10 minutes of no hands treading water.

In class, I decided to pass the time by practicing holding my breath:

10 rounds

1min hold

1min rest

1:30 hold afterwards

When I got home from school I found my official offer of appointment to the Naval Academy. Besides having it look awesome, it came with a couple of forms to fill out. I am planning on telling the Naval Academy about my problems wit my leg and that now I am asymptomatic. 

Workout after school

4 rounds:

10 Pull Ups

30x 35# KB push press (2 hand but alternating shoulder)

50 Sit Ups

1min 45# KB Swings

For some reason, this workout really sucked. I think I was having an off day or something. 

More to come. 

HOOYAH

Steve

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

Pull Ups

The set of 24 was from this morning.

Just did a set. 25

HOOYAH!!!

Steve

Run

First half mile went well. No pain but general joint discomfort.

PR on Pull Ups

24

HOOYAH

Steve

Long workout

5 rounds

5 Pull Ups

10 one arm clean and jerk 45# (alternating)

30 Flutter Kicks

1 min overhead hold 45#

18:00

5 x155# Bench Press

5 5 x175# Bench Press

4 x185# Bench Press

3 person alternating barbell curls

20 rounds of 10 x45#

3 rounds

1 min plank

30 sec right plank

30 sec left plank

1 min front leaning rest

15 partner leg throws

25 Russian twists 12#

25 straight leg sit ups 12#

15 partner pass situps 12#

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 

5 minute workout

5 Rounds
1 min22kg Overhead Hold
1 min Flutter Kicks
1 min Pull Ups
1 min Atomic Sit Ups
1 min One-Handed 22kg Clean and Jerk (alternating hands)

The pull ups were the hardest. After a while I could really only do 10 or so per minute. The overhead hold was to simulate log PT and the clean and jerk was instead of kettle bell swings. I am still trying to avoid lower body exercises until I get the results of the MRI.

HOOYAH
Steve

Hotel WOD

I think today was one of my off days. I just wasn't feeling it in the gym. It was most likely due to bad nutrition beforehand but I can't be sure.

200 Push Ups Few Sets as Possible (FSAP)

40

25

25

25

25

30

30

200 Flutter Kicks FSAP

50

50

100

I increased the range of motion on the flutter kicks based on the video Stew Smith put on YouTube. It was harder, but not that bad. My range of motion was to his standard.

Pull Up Ladder

1 2 3 4 5 6 7 8 9 10

Overall the workout was more exhausting than it should have been. I think the week and a half off from being sick is really sticking around with me.

HOOYAH

Steve