Dirty Thirty - Their Way

Todays WOD - AMRAP 15 Min

Squat x30
Push up x30
Mountain Climber x30 (each leg)
Situp x30
Lunge x30 (each leg)
Burp x30
Squat Thrust x30

Result: 1 round plus 30 squats.

Pushups are my weakness when they are Chest2Floor so it was slow getting through those and slow through the "Burps" (Push up/Thrust combo)

At least I didn't have to put the blue suit back on after sweating like a champ...

I do make that shit look good though...could use a haircut...

The class calls these my Ninja Turtle shoes.

Tabata Fridays

Yesterdays workout included Tabata Squats, Pushups, Situps and Squat Thrusts.  8 Rounds each.

Very painful.

Thursday was 21-15-9 Burps (bottom half of a burpee)-Situps-Squats, 400m run before each round, and at the end of the last round (17min?)

Tomorrow its all about goin heavy, and I cant wait.  I also decided to jump back on MyFitnessPal to track what I eat, especially concerning Macros, and try to keep me on the "eating clean" bandwagon ESPECIALLY now that my wife is thinking about Paleo diet.

I should also note that I've had almost an entire gallon of water today and still aint pissing clear, which leds me to deduce that I wasn't doing my due diligence at drinking my water.

My Legs are Gonna be HURTING Tomorrow

Todays WOD, brought to you by the wonderful guys at the Non Commisioned Officer's Academy,

400m
25 lunges per leg (in place)

Made 4 rounds and half a lap.  That a mile and some change with 100 lunges per leg...its gonna be a big bag of suck tomorrow!

My Neck, My Back! My Neck and My Back!

Friday was fairly heavy.  Once again I took advantage of an opportunity to use a local gym instead of the base gym, Midtown Sports and Wellness.  I like to go here because its clean, they have decent equipment, the rowers WORK, and they have a pool and Jacuzzi. (for recovery, of course)

After doing some rower warm-up, I hit the squat rack and worked up to heavy doubles.

Then I was interpreted.

I HATE being interrupted in a workout, however, its the nature of being a Husband, Father and Active Duty Serviceman...so be it.

Anyway, after a 45 minute rest, I hit up some bench press, working up to a heavy single (210#) and then proceeded back to the rack for heavy rack pulls (below the knee), working up to a single at 455#.

Finished up with "assistance work", which is a fancy powerlifters way of saying isolation without sounding like a body builder.  Basically 3x10 shrugs @ 315# and 3x10 elevated/weighted(25#) situps.

So you're thinking, that sounds like a lot of volume.  Well seeing as I'm not really a elite level lifter, yea, it was a shitload of volume.  Come Saturday morning I felt like a steamroller had plowed over my Traps, spinal erectors, and whatever's in between.  Even contrast baths after the workout Friday were of no help.  Needless to say, Saturday was rest.

Sunday, as I was prepping to head to the base gym for a workout, the Wife got called into work.  So what was prepping to be a little "Grace" and running, turned out to be a quick little garage burner:

70# KB Swing x 25
80# Sandbag Clean/Press x 30 (about 12 min w/time to re-tie the sand bag 3x)
70# KB Swing x 25

KB Swings were unBroken

Back feels a little tight, time to roll...

Sandbagging in a Good Way

60 Pounder

Finally got around to building my own sandbag this morning.  I was cruising around the interwebz last night and checking out ITS Tactical when I came across a sandbag building article written by Jake Saenz.  Jake is the owner of Atomic Athlete, and a partner gym of Military Athlete.  These guys specialize in make war-fighters harder to kill...basically.

The article was the easiest I've found involving the construction of a homemade sand bag using my green canvas bag from basic training.  20$ worth of rubber mulch from Home Depot and I was done.

ITS Sandbag Training/Building Article

So I got mine up to the recommended starting weight of ~60 Pounds.  Afterwards I decided to test it out with 10x100m sprints (50m out/50m back), with about a minute rest between.  Fairly brutal way to start it out.

Later this evening I'll get into some of the other movements and see where I stand with them.  A whole laundry list of shit to do with a bag can be found in the previously linked article, and a video to boot.

If you're also interested in other knowledge of tactical shit, self preservation and general usefullness I recommended browsing around ITS Tactical and maybe even picking up a Crew Leader membership.

Monday Monday....

A lot of stuff happening today, re-restarting college courses.  So close to that pesky CCAF I can almost taste it...assuming a diploma had a flavor, it would be the taste of victory.  So it will be a fairly busy day.  I plan to get a workout going here in a few minutes, gotta ride the bike over to the gym and "get it in" as they say.

Today's workout will probably consist of:
 Power Cleans
3-3-3-3-3 (increasing weight)

- 115-125-135-145-150

- Bag work (10 min) - Homemade GHD situps, OHS w/30# beam

- 20 BFT flips

This weekend I'll get over to the hardware store and pick up a sledge, some sand for my sandbags, PVC for paralletes and small items to fasten a drag sled out of an old tire.  I'll be fully prepped to do serious work by the end of the weekend and probably won't spend more than 45$ on all of it.  If you like DIY strength stuff be sure to check out the CrossFit Journal and DIY Strength blog listed on my links.  The journal is one of the best 25$ you can spend on your health, hands down.  Less than a month out from my elusive AF PT Assessment.

A lot of work today on my short and long term goals.

A little goal oriented motivation from Bear Bryant (UA Roll Tide)

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."

Cheers,

Crash

Back Squats and a BFT

Made it in today!  I hate going to the gym when its crowded and theres not much space.  Fortunately, due to the lack of folks that like to squat (for whatever reason), the squat rack was open. So I started with back squats:

45# 2x5
95# 1x5
115# 1x4
155# 1x3
185# 1x2
225# 3x5

Its been a few weeks since I've squatted so it was a little harder this time than usual, I still keep making the 5# jumps on the back squat so I can progress in a "linear" fashion.

Moving on...I wanted to throw in some kettlebell work today because its another "tool for the toolbox" and one that I especially like to tinker with.

1.5pd (24kilo) KB Snatch
3x20 (10 per arm)
I want to be able to complete the US Secret Service Snatch Test at some point in time. (AMRAP 24k snatches in 10 min), so I'll keep working these movements into my workouts as necessary.  The KB Turkish Get Up is another goat of mine that I need to work out.

Finished it off with 20 tire flips out by the softball field.  Still working on the actual weight of the tire but it looks to be in the vicinity of 700#..