PST (PR)

Morning/Afternoon

Official PST

500 yd CSS -- 8:09 (PR)
push ups -- 112 (PR)
sit ups -- 96
pull ups -- 22
1.5 mile run -- 9:22

last time:
500 yd CSS -- 8:12
Push ups -- 105
Sit ups -- 95
Pull ups -- 20
1.5 mile run -- 9:27

Notes

• Body: Felt good today.  Relaxed and ready.  I was concerned regarding my running since I've been taking it easy trying to heal up, but it went well today.
• Workout: Good PST today.  I improved on every facet of the test, which was great.
• Run: 1.5 miles today, felt pretty good during it, slight irritation afterwards in left tibia.

Rest Day

No workout.  Stretches and rolling out only.

Notes

• Body: Feel pretty good.  PST tomorrow.

Shoulder Work, PS

Evening

Shoulder work

• DB shoulder press, 5 x 3 -- 50#, 50#, 60#, 60# (2, fail) 55#
• Cable lateral raises
• rear delts
• DB shrugs
• upright rows
• handstand push ups, 4 x 5

Pistol Squats, 5 x 3 each leg

Notes

• Body: Feel good.  Lats a bit sore.  Left knee not bad, but slightly irritated by pistols.
• Workout: Went fairly well, though I felt slightly weak today.

Row, PU, SQ, Run, Brp, WPL, CPU, SC, Core

Lunchtime

Metaburp, from SEALFIT

Baseline: ROM Drills. Row 500m, 50x push ups, 50x air squats, run 400m
-  ROM, rx'd warm-up

Work capacity: 5 rounds: Every 2 minutes, complete the following…10x burpee, Run 400m.
-  6 rds, 10x burpee, 200m run
- 400m easy

Strength: Work up to 1 RM bench press---> 3RM weighted pull up
- 55# x 3, 70# x 3, 75# x 3 (2, fail)

Stamina: 4 Rounds, not timed: 5x Bench press @ 80% 1 RM--->weighted pull up, 10x clapping push ups, 50m log/weighted walk (135#/90#: Use 45# plates)
-  45# for weighted pull up, 80# KB for shoulder carry

Durability: 3 Rounds: 10x GHD situps, 45sec/45sec side bridge,10x Slasher-Halo (16kg/12kg), 10x back extensions. Active stretch or yoga
-  Core rx'd

Notes

• Body: Feel pretty good today.
• Workout: Good work out, burpees were explosive, running felt not bad, pull ups went well.  Feeling good.
• Run: 1.5 total miles today, 8:00-10:00 pace.

Rock Climbing

Evening

Rock climbed @ 90 mins, 5.8s, 5.10s.  Good times.

Notes

• Body: Left knee feeling ok.

Rest Day

Traveling today, no workout.

Notes

Body: Sore abs, left knee a bit sore as well.

Misc: Went to a specialist today regarding my knee.  Diagnosis was good, my ligaments feel good and strong, the discomfort may be from some tendonitis or meniscal issue.  MRI to follow.  Take NSAIDs and stretch/warm-up better, stretch cool down more.

SQ, PU, SU, Cl, PL, KBSw, Run, Row, Core

Lunchtime

Robata, from SEALFIT

Baseline:  ROM Drills. 10-9-8-7…1 reps of air squats, push up, sit ups.
-  ROM; SQ, PU, SU complex shown

Work capacity: 8 Rounds: 3x clean (135#/95#), 6x pull ups, 9x KB swing (32kg/24kg), 100m sprint
-  time: 17:01 (squat cleans)

Durability: Tabata row (Goal: 1,000+m. If under, perform a 1,000m row penalty). 100 x flutter kicks, 100x leg levers.
-  906 m in the 8 rd tabata.  1023 in an additional 9th rd.  100x FCFK, 100x leg levers

Notes

• Body: Feel pretty good today.  Left knee feels a bit off from the swimming.  Left tibia has some pain with it.  Definitely not running well.
• Workout: Went quite well, felt good and intense throughout the WC.

Run, OHS, Thr, Core + Swim, PU

Lunchtime

Gnarly Nancy, from SEALFIT

Baseline: ROM Drills. 50x Sandbag get ups, Run 800m
-  ROM, 800m run

Work Capacity: 5 Rounds for time: 400m run, 15x overhead squat (115#/75#)

• 2 rds of 15x OHS @95#
• 400m run
• 2 rds of 15x OHS @95#
• 400m run

Strength: 5-4-3-2-1-1-1 Thruster
-  155# x 1, 165# x 1, 175# x 1

Stamina: 5 Rounds, not timed: 10x thruster @ 60% 1 RM, 20x Wall ball (20#/12#), 25m OH lunge (45#/25#)
-  N/A

Durability: 4 mile timed run. 50 x toes 2 bar, 50x good morning (45#)
-  50 toes to bar, 50 glute ham extensions

Evening
Swim (yds)

500 wu FR
200 turtleback
200 CSS
6 x 100 CSS w/90sec rest
-  times: 1:37,  1:38,  1:38,  1:39,  1:36,  1:35
400 CSS easy
100 cool down
(2000 yds total)

4 x 36 push ups

Notes

• Body: Felt good and rested.  Left tibia became irritated during the run, then loosened up slightly.  Feel funky as I run, like I'm limping.  Probably due to the knee injury 2 months ago.  Going to see a doc.  Went to get my leg worked on by ART specialist today, so hopefully that helps things out.
• Workout: OHS felt pretty good today, I enjoyed working the technique and kept the intensity low.  It's frustrating be hurt, but I'm trying to maintain what I can.
• Swim: Felt good in the water and had some quick times.  The kicking generally irritates my knee somewhat so I haven't been doing any finning. 
• Run: 1 mile today.

Rest Day

No workout

Notes

• Body: Left tib irritation, pretty frustrating.  It must be my left knee affecting my stride and causing this issue.

Run

Afternoon

Frisbee outside at the high school

@ track
1 mile easy
8 x 100 intervals w/40sec rest
-  ~17-18 sec each one

Notes

• Body: Left tib sore, right soleus sore.
• Run: 1.5 miles today

Beach Run, "Angie," PL, PU, SU, SQ, Glute Med Work

Afternoon

Run


Find more Run in Bradley Beach, NJ

1 mile on boardwalk
2 miles on beach, soft sand (9:27, 10:16)
1 mile on boardwalk

"Angie"
100 pull ups, 100 push ups, 100 sit ups, 100 squats

Glute med work
-  step downs, hip hikes, pistol squats, glute med routine

Notes

• Body: Legs still sore.  Left tib a little irritated.  
• Workout: Went alright today.  Beach running was fun.
• Run: 4 miles today, some nice running on the beach.

Run, BS, PL, CU, Plank

Afternoon

1.5 mile warm-up

Back Squat, 5 x 3
205#, 225#, 225#, 225#, 225#

Pull up pyramid
1-2-...10...2-1 (odd #'s pull ups, even #'s chin ups)

hip adductor work
3 x 2:00 plank

1.25 mile easy run

Notes

• Body: Still sore in the quads, soleus.
• Workout: Stopped in at a globo gym after some testing.  Just some focused work, which went well.
• Run: 2.75 miles, took it easy.  16.25 total for this week.

Run

Evening

Easy run, 2 miles on treadmill

Notes

• Body: Extremely sore in the quads and soleus.  Chest surprisingly is not sore, even after ~500 push ups yesterday.
• Run: Felt ok, just trying to get some blood flow to the legs today.  2 miles today brings the week to 13.5.

NSWWOD, "Murph," PU, Core, Swim

Morning/Afternoon

"Murph"
Run to track/playground, ~1.4 miles
100 pull ups, 200 push ups, 300 squats
1 mile around the track

1.4 mile run back to the pool

Various group core work
~240 push ups

250 FR
25 8-count body builders
50 squats
100 leg levers

250 CSS
25 burpees
25 lunges, each leg
100 FCFK

6 x 50 CSS w/30sec rest
-  times: 0:45,  0:47,  0:47,  0:48,  0:47,  0:47
100 cool down

Notes

• Body: Feel pretty good today.  Sore shoulders.
• Workout: It was good to workout with other NSO/NSW candidates as a group.  Murph was a bit rough, I did not feel warmed up when we charged down the streets to the track, and felt out of balance for a little while until I found my stride.  Group push ups and core was good, swimming was good.
• Run: Say 3.75 miles today, brings the week to 11.5 miles.

Press, PP, PJ, DBC&P, SC

Lunchtime

Seva, from SEALFIT

Baseline: ROM drills. 4 Rounds (45#-75#): run 200m, 5x military press, 5x push press, 5x push jerk
-  ROM, 4 rds (45#-75#): 5x press, 5x push press, 5x push jerk

Work Capacity: Fran 21-15-9

• Thrusters 95/65
• Pull-ups

-  N/A

Strength: 3-3-3 Press, then 2-2-2 Push Press, then 1-1-1-1 Push Jerk
-  115#, 125#, 135# // 145#, 165#, 175# // 175#, 175#, 185# (fail), 185# (fail)

Stamina: Chipper, not timed: 15x push jerk @ 70% 1RM, 75x DB clean & Press complex (25#/15#), 800m buddy carry
-  135# for push jerk, 800m shoulder carry @ 36kg for buddy carry

Durability: 5k run. Goal is under 20 minutes. 50 x weighted sit ups (45#/25#), 50x back extensions. Active stretch or Yoga.
-  N/A

Evening
@ track
2.5 miles, 23:29
800 cool down

Notes

• Body: Feel pretty good today.
• Workout: Shoulder work went pretty good.  I should have gotten 185# on push jerks, it was close.  Cut Fran out today because it's a workout I don't hold back on, and I am still wary of my left knee so I wanted to play it safe.
• Run: Went pretty good, some minor left tibia irritation.  3 miles today makes 7.75 on the week.
  

Rest Day

No workout

Run, BC, "Collin," PP, MC, SDHP, Core

Afternoon

@ track
2 mile run, moderate, 15:51
800m cooldown
400m buddy carry

Baseline: ROM Drills. 800m run. Sand bag drills 10 minutes.  800M run.
-  ROM

Work capacity: “Collin”. 6 Rounds for time: 400m sandbag carry (50#), 12x Push press (115#/75#), 12x Box jump (24in/20in)---> four count mountain climbers, 12x SDHP (95#/75#)
-  time: 14:54

Durability: 4 mile timed run (If over 30 min, perform 50 burpee penalty). 100x Flutter kicks, 100x leg levers. Active stretch or Yoga.
-  3 rds, 30x abmat sit ups, 45/45sec side planks, 20 russian twists w/20#

Notes

• Body: Legs are sore, quads and glutes.  Traps/shoulders as well.
• Workout: Went pretty good, push presses done in 1 or 2 sets, everything else unbroken.
• Run: Pretty good today.  Not perfect, but no real issues.  Buddy carried my girlfriend 400m, those are always fun.  2.75 mi today totals 4.75 on the week.

Thr, RD, OHS, TGU, FC + Run

Lunchtime

Ringer, from SEALFIT

Baseline: ROM Drills. Frog Complex with push up chaser (75#-105#), run 400m
-  ROM, BBC 95#, 95#

Work capacity: 21-15-9 reps of the following: Thruster (135#/95#) @115#, ring dip, Run 400m between each cluster.
-  time: 10:25 (just thrusters and ring dips)

Strength: 5-5-4-3-3-3-3-3 Overhead squat
-  work up to 125# x 3

Stamina: Chipper, not timed: 15x Overhead @ 90% 3 RM, 20x TGU each side (35#/20#), 800m Farmers Carry (55#/35#)
-  OHS @ 75#, rest Rx'd

Durability: 4 Rounds: 10x GHD sit ups, 45sec/45sec side bridge, 10x Russian twist. Warrior Yoga Recovery
-  N/A

Evening
Run on treadmill, 2 miles easy pace

Notes

• Body: Sore glutes, low and upper back.
• Workout: Went well, thrusters were fairly challenging today.  It was good to work on OHS as well.
• Run: 2 easy miles, getting back into it.  No real issues, some slight discomfort in tibia.

Yoga

Late Afternoon

Yoga

Notes

• Body: Very sore glutes.  Low back and upper back/traps are also sore.

DL, SDHP, SC, CP, PL, MC, Core

Lunchtime

Tuck, from SEALFIT

Baseline: ROM Drills. 10 minute AMRAPs: 10x Sandbag clean + run 100m with sand bag
-  ROM, DL warm-up

Strength: Work up to 3 RM---> 5 x 3 deadlift
-  275#, 295#, 305#, 315#, 315#

Stamina: 5 Rounds, not timed: 10x Deadlift 75% 3 RM, 20x Sumo deadlift high pull (75#/55#), 50m Buddy Carry
-  3 rds. 225# for DLs, 36kg KB for SDHP, same KB for shoulder carry instead of buddy carry

Work capacity: Complete 10,9,8,7…1 reps of the following…Curtis P’s (95#/65#), Pull up, Tuck Jump---> mountain climbers
-  time: 24:49 (deadhang pull ups)

Durability: 1x500m row (If over 1:30, perform 50 burpee penalty). 100x leg levers, 100x arm haulers. Active stretch or Yoga.
-  leg levers and arm haulers in the evening

Notes

• Body: Feel pretty good today. Left knee was a little stiff when I woke up but it loosened up.
• Workout: Deads felt good.  I kept the weight heavy but away from maxes.  Felt solid thru the lifts.  WC was good and pretty grueling.  I was careful on the Curtis P's during the lunge portion, as lunges are what I was doing when I hurt my left knee a few weeks back and I wanted to avoid reinjuring it.  They went fine, but I could definitely feel like something still isn't quite right in the left knee yet.  I focused on using my glutes during the lunges, and afterwards it was difficult to walk.

Shoulder Work

Lunchtime

Press, 5 x 5
115#, 115#, 120#, 125# (4 + 1 push press), 125# (3 + 2 push press)

L-lateral raises
rear delts
upright rows
DB shrugs

Notes

• Body: Glutes and hams and core are sore, as well as traps.  Left knee slightly tight feeling, probably from the swimming.  I have been eliminating the finning portion of swims to relieve some strain on that knee, but kicking still affects it slightly.
  
• Workout: Went decently well today.

PL, PU, SQ, BP, CPU, FC, "Grace" (PR), Core + Swim

Lunchtime

Canyon, from SEALFIT

Baseline: ROM Drills. 3 Rounds: Run 200m, 10x push up, 10x deck squat.
-  ROM, 3 rds: 10x deadhang pull ups, 10x push ups, 5x deck squats + 5x goblet squats (35#)

Strength: Work up to 1 RM bench press--> 5 x 3 bench press
205# x 3, 210# x 3, 215# x 3, 220# x 3, 225# x 3

Stamina: Chipper, not timed: 20x-->10x Bench press @ 80% 1 RM, 100x plyo push ups, 800m Farmers carry (55#/35#).
-  10x bench @ 185#, 100 clapping push ups, 400m farmer carry @ 55#

Work capacity: Grace:  30x Clean & Jerks for time (135# / 95#)
-  time: 7:01 (PR)

Durability: 3 mile run @ threshold pace.  100x sit ups, 100x flutter kicks. Active stretch or Yoga.
-  100x abmat sit ups, 100x 4CFK

Evening
Swim (yds)

500 wu FR
200 turtleback
200 CSS
6 x 100 CSS w/90sec rest
-  times: 1:40,  1:39,  1:39,  1:39,  1:38,  1:39
2 x 25 butterfly
2 x 25 breaststroke
100 cooldown
(1700 yds total)

3 x 35 push ups

Notes

• Body: Feel pretty good, lower legs are sore from the deep massaging yesterday.
• Workout: I did this in the garage and didn't have a spotter today, so I did heavy triples on the bench.  It was still up around my 3RM I could tell, maybe another 5-10#.  Grace went very well.  The last time I did it was in Nov of 2010, where it took me 10:30, so I am pleased with today's effort.
• Swim: Good stuff.

Rest Day

No workout.  Some stretching and deep massage.

Notes

• Body: Feel good, left tibia is bothering me slightly, more a mental thing than physical. 

PL, PU, SU, SQ, Shoulder Work

Afternoon

4 rds
10 deadhang pull ups, 10 push ups, 10 sit ups, 10 squats

Press, 5 x 3
125# for all sets

upright rows
L-lateral raises
rear delts

Notes

• Body: Sore glutes, hams, traps, abs.
• Workout: Focus work went decent.

Sn, BPL, FC, MC, WB, KBSw, SU, Plank

Afternoon

Planned to meet the NSW/NSO guys today for a workout, but they weren't where I thought they would be and that location was closed for Good Friday.  I had no way of getting in touch with them, which was frustrating.  Instead...

Mental Dojo, from SEALFIT

Baseline: ROM Drills. Run 400m, Burgener warm up (snatch grip), junk yard dog.
-  ROM, Burgener warm-up, junk yard dog

Strength: 3-3-2-2-1-1-1-1-1 Snatch (power)
-  ...125# x 1 (fail, fail, 1)

Stamina: 4 Rounds, not timed: 5x Snatch @ 70% 1 RM, 10x Burpee pullup, 50m buddy pull with heavy band.
-  75# for snatch (worked on full snatches), 10x burpee pull up, 50m @ 65# farmer carry for buddy pull

Work capacity: Complete 30-25-20-15-10-5 reps of the following: Double unders--> mountain climbers (2-count), Wall ball (20#/12#), KB swing (24kg/16kg), GHD sit ups--> (ab-mat sit ups).
-  time: 14:02

Durability: 1x max plank hold. Active stretch or yoga.
-  plank for 5 mins

Notes

• Body: Feel pretty good.
• Workout: Went well.  Snatches weren't great, but I'm building back up my strength on many of the lifts.  Metcon was good, pushed hard on it.

DEP Meeting PT

Afternoon/Evening

Various PT @ track
push ups
jumping jacks
quick feet/high knees
bicycles
1.5 mile run

Notes

• Body: Sore hams, left tib irritation.
• Workout: Pretty standard PT movements, ~150 push ups in all.  1.5 mile run done at a moderate pace, felt some minor tightness and discomfort in left tibia during it.
• Misc: Planning to workout with the NSW/NSO guys tomorrow.

Rest Day

No workout

Notes

• Body: Sore hams and glutes and traps.  Left tibia still some irritation.

KBSn, PL, SU, Shoulder Work

Lunchtime

Intuition, from SEALFIT

Baseline: ROM Drills. 5 Rounds: 15x KB SDHP, 10x KB swing, 5x KB snatch each arm (35#/20#), Run 400m
-  ROM, 3 rds of warm-up, no running

Work capacity: 3 Rounds for time: 21x DB snatch right arm (40#/30#), 21x pull ups, Run 200m--> 21 sit ups, 21 DB snatch left arm, 21x pull up, Run 200m--> 21 sit ups.
-  time: 18:46

Durability: 1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint, 1x100m sprint. These are to be performed all out; therefore, rest 2 min between sprints. Active stretch or Yoga.
-  N/A

DB shoulder press, 3 x 2 @ 60#
DB lateral raises
rear deltoids

Notes

• Body: Quite sore in the glutes, hams and traps.
• Workout: Good stuff today.  Cutting out the running for a few days.

FS, L, BC, "FGB," + Run, Swim

Lunchtime

Desire, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Frog Complex with burpee chaser (75#-105#).
-  ROM, BBC 75#, 95#

Strength: Work up to 1 RM front squat
-  155# x 3, 165# x 3, 175# x 3, 175# x 3

Stamina: 5 Rounds, not timed: 5x Front squat @ 75% 1 RM, 10x weighted step up each leg (2 x 35# kb or db, 50m bear crawl.
-  3 rds.  135# for FS, 20x walking lunges for step ups, 50m bear crawl

Work capacity: “Fight Gone Bad” with body armor: 3 rounds, complete max reps in 60 sec at each station…

• Row --> KB swing, 1.5 pood
• wall ball (20#/12#)
• sumo deadlift high pull (75#/55#)
• box jump (24in/20in) --> 18"
• push press (75#/55#)
• rest

-  rd 1: 32 / 15 / 19 / 17 / 18 = 101
-  rd 2: 34 / 18 / 15 / 16 / 24 = 107
-  rd 3: 34 / 14 / 17 / 19 / 24 = 108
-  total: 316 (w/25# weight vest)

Durability: 2 mile recovery run. 100x sit ups, 100x arm haulers. Active stretch or Yoga.
-  N/A

Evening
on treadmill
4 mile run, ~38 mins
800m cool down

Swim (yds)
500 wu FR
200 turteback
200 CSS
5 x 100 CSS w/90sec rest
-  times: 1:39,  1:41,  1:39,  1:37,  1:37
100 cool down
(1500 yds total)

Notes

• Body: Left tibia has been bothering me slightly.  I continue to ice it.
• Workout: Went pretty well.  Kept the FS to a moderate load as I continue to ease back into using my left knee more.  First day of lunges today, and they felt fine.  FGB is always a good one, especially with a weight vest.
  
• Swim: Good today.  Fast in the water.
• Run: 4.5 miles today brings the week to 24.  I have 6 more to go, but I will cut them out of this week as I think the cons of causing injury outweigh the pros at this point.

Run

Afternoon

on treadmill
5 miles, ~44 mins

Notes

• Body: Left tibia some issues.
• Run: Nice run today, descending time (1@10mins, 2@9mins, 2@8mins).  5 today brings the week to 19.5 miles.