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!

Snatch Pulls/Deadlifts

5:00 row/PC Warmup

Snatch Pulls x3 up to 235# for 2 sets followed by 3-3-3-3  Deadlifts at 315#

OHP 115 3x5, cleaned from the floor.
Push Press 5x3, cleaned

That gym is legit.  I'd love to type a bunch more shit but I gots papers to write SON!

Pyramid for Time and Lumberjack 20

11/24/13

Pyramid for Time

400m run
Squat-Pushup-Situp
5-5-5
10-10-10
15-15-15
20-20-20
15-15-15
10-10-10
5-5-5
400m run

18 min cap - completed in 13, repeated WOD until 18 min expires

11/25/13

Lumberjack 20

400m
Mountain Climber x 20(p/leg)
400m
Burp x 20
400m
Squat Thrust x 20
400m
Situp x 20
400m
Burpee x 20

Should have a 20 min cap but instructer dropped ball and stopped at 18, got to the 12th burpee, expressed my dissatisfaction in my special way.

Took Saturday off to write another paper, do some strength work tomorrow along with 2 more papers...

I feel like I need a paper writing recovery day.

Tabata Ichi

Yea, Tabata Ichi is what they called it..

Tabata CTF Push ups
Tabata Mountain Climbers
Tabata Sit ups
Tabata Squat Thrusts

8 rounds each, probably about 20-30 sec rest between exercises.  I probably would have kept my score if I want preventing imminent death, but I know the low score for push ups was like 2, yea...2 you try Tabata Chest to Floor Push ups and tell me how it is...

1000m row, 4:05

Note: Gateway gym on Lackland is basically useless, unless you only want to row, or do bodyweight stuff. THERE ARE NO BARBELLS IN THIS SO CALLED "GYM"!

Just saying.

Squats/Pulls

Out at Medina Gym today.

Power Cleans/Snatch Pulls up to 225# x 2 x 3
Front Squats 5x2 @ 225# (1 min rest)
Back Squats 5x2 @ 275# (1 min rest)

Tomorrow would be pressing but don't be shocked if I end up squatting anyway.

Keeping up.

So as  you can tell, I'm not very good at keeping up with my blog.  I'll have to work on that.

I've spent the last two weeks back in the place where my career was born, Lackland AFB, Texas.  I'm here attending the Non-Commisioned Officers Academy, one of the PME requirements we must complete on our path to greatnest ing the Air Force.  What does this have to do with my blog, well, I'll tell you.

Among many of the complaints you may have heard me have in the past is that the military, as a whole, just gets it wrong when it comes to unit physical training.  you know how it goes:  Show up, stretch, 3x20 push ups, 3x20 situps, flutter kicks...2 mile run.  Same old shit, M-W-F. 

Well, I got to the NCO Academy and during the in-brief one student stands up and asks the Commandant (CMSgt in charge of the Academy), about PT.  He states he heard NCOA is moving towards a more CrossFit style program.  The Commandant responds with "going?? we're already there!".

The NCOA refers to there program as Human Performance lessons, which covers workouts, that follow CF metcon-style programming. Obviously the logistics that would involve including weightlifting in a NCOA enviroment is cost-prohibitive.  And a nutritional aspect is added, although, it is not-so CF style.  50% carbohydrate macro's is definitely not CF and not something you'll find me buying into anytime soon.

Which brings me to my log:

Yesterdays WOD:

400m sprint
40 Squat
30 Butterfly situps
20 Pushups - chest touching floor
10 Squat Thrusts
400m sprint

Time 6:53

Todays WOD
AMRAP 20min
20 squat
15 situps
10 pushups CTF
5 squat thrust

8 rds + 48 reps (2 reps shy of 9rds)

Obviously I'll have to keep up with my own strength training, and I found the bomb gym to do it...Medina Annex fitness center.  Might have to drive to the other side of the 410 but as far as AF base gyms go, this one is legit. (excluding bases that have CF Affiliates or CF style gyms)

More to come....I promise this time.

The PR that never was...

Got in the gym today nice and early, which is like 8am.  Thats early for a workout ok!  I'm not waking up at 3am to lift, I have to do that shit on work days...damn all that.

I was there to squat...and squat I did not.  Somehow I loaded a bar for deadlifting, not thinking about it, so I went ahead with that.  Warmed up...135 x5....225x5...315x5...365x1...405x1...Now that went up real smooth.  I felt good for a PR, last PR was 415.  Loaded up 420...closed the lever, gripped....big belly of air..pulled it to about 5 inches...and that was as far as it was goin!  Oh well...next time I'll get it.

After that I dropped it to 315 and did 3x10 "power" shrugs (regular grip, clean grip, snatch grip)

Finished with 100# per hand Farmers walk up and down the BB court until the PT Testers showed up.

SO I guess I'll Squat/Press tomorrow before a wonderful 3 day work weekend.