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

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

Annie

Yesterday

5 5 5 x185# bench press

Annie 

50 40 30 20 10

Double Unders

Sit Ups

10x14 barbell partner curls

An hour of basketball.

Today I had a one day soccer tournament in Albany. I'm feeling really sore. My leg hasnt been hurting me but I might have injured my groin. I'll see how it feels tomorrow.

HOOYAH

Steve

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

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

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

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

Monday and Today

Monday:

5 5 5 x170# Bench Press
5 5 5 x205# Back Squat
5 x245# Deadlift

Afterwards max Sit Ups in 2 minutes
112

Thats a new PR. Up from around 85.

Today:
5 5 5 x160# Power Clean
5 5 5 x125# Shoulder Press
5 5 5 x215# Back Squat

Afterwards max Push Ups in 2 minutes
100

Thats a new PR. Up from around 75.

HOOYAH
Steve

This week so far

Monday:

First set 225# Back Squat fail 

5 5 5 x175# Back Squat

4 3 3 x120# Shoulder Press

5 5 4 x150# Power Clean

5 5 5 x135# Front Squat

5 5 5 x95# Thrusters

5 5 5 x95# Hang Clean

Tuesday:

Rest

Today:

In the pool in the morning, continuous sets of 15yd underwater swim and 5 burpees.

Gym:

5 5 5 x185# Back Squat

5 5 5 x165# Bench Press

5 x235# Deadlift

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

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

Jonah

Jonah came back from hamilton for a bit so I went to the JCC with him today.

5 x135# front squat

5 x135# front squat

5 x155# front squat

5 x155# front squat

3 rounds:

Russian twists (R1: 6#, R2: 15#, R3: #18)

1min plank

50 Flutter Kicks

25 Partner Leg Throws

50 partner medicine ball sit ups

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

Cardio and Abs

15:00 row

3450m

Rest

15:00 row

3450m

Sit ups

3x50

Flutter kicks

3x50

Back training

Basketball

Warm up:

Double Unders

Clean practice (65#)

6 rounds:

15x25# back extensions

10x70# bent rows

2 rounds:

50 sit ups

Friday and today

Friday:
10x135# BP
10x155# BP
3x185# BP

50 pull ups in as few sets as possible
7 sets total

2 rounds of

1 min Mountain climber planks
30 strait leg up sit ups
30 spaghetti and meatball sit ups


Today:
5x185# BS
5x215# BS
2x225# BS

I need to squat more often.

10 rounds
5 pull ups
5 box jumps 30"
10 push ups

Waiting on that Summer Seminar application.
HOOYAH
Steve

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

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

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