1-2-1

1 mile run
2k row
1 mile run
-28:20. Paused my timer while I transitioned because I had to wipe down the treadmill and rower in between and run to the other side of the gym, but still transitioned quickly. Of course I'm going to say this workout sucked because I hate running, but I'm glad I did it.

I'm running a 5k tomorrow morning for breast cancer awareness. This causes me some anxiety, but I'll be okay.

Tough all around

A. Squat snatch x1/ hang squat snatch x2/ snatch balance x3. 2 min rest. X6
-45#, 65#, 70#, 75#, 80#, 85#. In the video, I forgot to record 75# some how, but I did do it. These felt strong but were tough at the same time. Mostly my wrists were hurting.

B. Squat clean (TnG). 3 on the min for 10 mins. 115-135
-Did 115# for 3 rounds and then went up to 120#. They were definitely hard!

C1. Handstand hold facing wall. Accumulate 60 sec in as few sets as
poss. 60 sec rest.
-Did these in sets of 2 the first two rounds and then in sets of 3. They were reallllly hard!

C2. Inverted hang on rings. Accumulate 45 secs. 60 sec rest. X5
-Not that hard, but the last two rounds were hard to hold on. My last round my hand started to slip but I only had 5 seconds left,  and risked falling on my head. Made a video for this, it was boring at regular speed, so I sped it up for your entertainment!

PRT secured!

6 rounds for time
30 double unders
15 burpees
10 toes to bar
5 burpee pull ups

-24:32 was really pushing for under 25 so I'm happy that I did it. This was tough. Double unders were broken but not much was able to knock out large chunks. Burpees sucked. Toes to bar were broken up. Burpee pull ups were probably the easiest out of all this.

Did my PRT this morning. Cut my run by 40 seconds and it was further than the last time by a few hundred feet. So I was pretty happy about that. 

Yesterday was weird not going to the gym, glad to be back!

Work Gym Homework Saturday

7 Rounds for time

7 Squat Snatch 65#

7 Box Jump 24"

7 Toes to Bar

7 Hand release push up

7 Calorie Row

-26:50. This hurt, haven't done a workout in awhile. Would have done ring push ups but didn't want to hog all the pull-up bars so I just did hand release. My legs felt pretty smoked on the snatches. Didn't use my oly shoes and could definitely tell when squating. 

On the bike now. Going easy. Probably going to take tomorrow and Monday off cause I'm doing my PRT Tuesday morning but will start my workouts Tuesday afternoon. Weighing in Monday, eeek!

Driving sucks

I had to drive to Rota today at 6 which is about an hour and half drive one way. I was pretty tired since I don't exactly sleep well here. I feel like a newborn baby who can't sleep through the night. Anyway, took a 10 minute nap after I got back to my room and then woke up and went to the gym.

 

A1. Hang Power Clean. Build to a 1rm

-95#, 115#, 125#, 135#, 145#, Failed twice at 150#, then got 150#, and failed at 155#. Video below

 

A2. Bench Press. Build to a 2 rm.

-95#, 105#, 115#, 120#, 125#, 130#, 135#. Didn't have a spotter, and 135# almost didn't happen on the second rep. I didn't record these, but if I did, and I dropped it, I'm sure it would be on some gym fails facebook page or something. Either way, I got it! 

 

+

10 min Max Double Unders

-257

 

right into 

 

800m run for time

-4:17

Then did the bike for 35 minutes. 

Gotta work in the morning, so posting this, showering and getting into bed. I know, living on the edge.

30 30 30

Row

30 sec hard

30 sec easy

X30

My easy was reallllly easy and my hard I tried to keep under 2:10. Usually was under 2:05 sometimes under 2 just depended on how much my butt or back were cramping.

On the bike now for 30 minutes. Then I'm gonna roll out.

Walking funny

A. Snatch Balance. 5 reps x 6. Rest as needed. Aaaaas light as you need to dive way the hell down to the bottom fast.  

-Was trying to get to the bottom, still feel like I'm not doing these right. I did two at 45#, then went up 55#, 65#, 70#, 75#. Watched the videos in between each set to see if I was doing it right, not really sure though.

 

B. Front Squat. 10, 8, 6, 4, 2, 4, 6, 8, 10. 2 min rest between sets.

-Started at 95#, 105#, 115#, 125#, 135#, 130#, 125#, 115#, 105#. All felt strong but my left hip flexor was extra tight today. 

 

 

C. Jumping Back Squat. 12 reps. 1 min rest. x3 ("lighter"... fast.. and unbroken.)

-Did these all at 65# cause I wasn't sure exactly what "lighter" was. Instead of cropping the video I just sped it up. Hope you enjoy! 

Did 30 minutes on the bike after. 

Two-a-day

5 rounds for time

400m run

21 KBS 1 pood

12 Pull Ups

25:29. Ran on the treadmill which was in a different room than the pull up bar and kb but it wasn't too crowded so I was able to jog from room to room. Did the kbs unbroken but the pull ups were pretty broken up. I miss Down East's pullup bar! Overall this felt good just wish I had someone to compare it to or to have someone to do it with.

Went to the gym this morning and did the elliptical for 30 minutes. Figured I will do that a few days a week. 

Happy Monday!

Notta

A. Clean Grip Deadlift @ 22x1. 2, 2, 2, 1, 1, 1. 2 min rest.

No videos but did these at 155#, 185#, 205#, 225#, 245#, 255# all felt good, prob could have gone heavier.

B. Bench Press. 3 reps x 5. 2 min rest.

95#, 105#, 115#, 120#, 125#. Had a spot today so went for more weight

C1. Push Jerk. 6-8. 1 min rest.

Did these at 95# for 6 reps except the last round did 105# for 6. Push jerk was never my best movement.

C2. Feet Elevated Ring Row. 15 reps. 1 min rest. x5

 These were tough. The last two rounds I started elevated for 8 reps and then put my feet on the ground for the last 7. 

I'm on the bike now for 30 minutes just cause there's nothing else going on tonight.

Aint no rest for the wicked

3 min Hollow Rock Accumulation

-Did the first minute unbroken, the next minute 30sec and then 15 sec the rest of the time. 

+

15 min easy row

-Rowed 3070 meters

15 min easy bike

-Not sure how far I biked I think over 3 miles

15 min easy run

-I did the elliptical cause I knew I had to run for basketball

I rested yesterday because if I didn't I wouldn't have a rest day till next Thursday cause of Basketball. Today felt good, took it pretty easy but had a two hour basketball practice after.

So yeah, that's today.

Sore

I was pretty sore today, especially my left shoulder. 

 

A. Squat Snatch. Build to a 1rm.

Video is attached, ended up getting 100#. Definitely strong enough to get more but wasn't dropping under the bar (go figure).

 

B. Back Squat. 2, 2, 1, 1. 2 min rest

Did 175#, 195#, 205#, 220#. Felt strong and that I could do more. 

 

 

+

300 Double Unders for time

*5 burpees at the top of each minute... including first minute

 

18:59. This sucked. Toward the end I was really tired and my shoulder hurt a lot on the burpees. I was determined to finish in under 20! 

Cindy, oh Cindy

20 rounds of Cindy for time

Got 26:37. It all felt good I think I paced myself well. My left shoulder bothered me on the push ups but I was able to break those up 5 and 5. Did the pull ups either unbroken or 3 and 5 and the squats 8 and 7 or 10 and 5.

 I'm currently riding the bike at the gym for a little extra cardio. Trying to lose some more weight. Played some ultimate frisbee at work.

Today was a good day.

Just another day in paradise

30 second row "hard"

30 second row "easy"

x20

(5 min walk between sets 10 and 11)

 

Ended up rowing 4000 meters doing this. The hard was usually under 2:00 and the easy was veryyyyy easy. I definitely appreciated the walk in between 10-11. 

 

Here's to resting.

The struggle is real

A. Snatch Grip Deadlift @ 22x1. 3, 2, 1, 3, 2, 1. 2 min rest. Second "wave" heavier.

135#, 155#, 175#, 175#, 195#, 215# All felt strong. I have a video but it's taking forever to load so I'll add it tomorrow or something.

video added

B. Bench Press. 5x5. 2 min rest.

95#, 100#, 105#, 110#, 115#. Didn't have a spotter so I was scared to go any higher. 

C1. Push Press. 8-10. 1 min rest.

Did all these at 95# and 8 reps. Didn't expect it to feel as heavy as it did.

C2. Toes to Bar. 15 reps. 1 min rest. x5

Was able to string these together. Did 6-7 the first go around and then would break up the last bit. 

+

15 min easy jog/bike (if ya got time... )

Did the bike for 20 minutes and then had basketball practice for 2.5 hours. 

I'm tired. Goodnight!

Ebola

Well, my unit sent some people to go fight Ebola today. Woke up at 4 to say goodbye, which kind of threw me off later since I was so tired.  Here is the article if you would like to read it.

http://www.marinecorpstimes.com/article/20141008/NEWS/310080056/Marines-deploy-from-Spain-Ebola-fight?sf32146988=1

Anywhoo today was 20 min AMRAP
4 HSPU
4 Strict pull ups
20 second accumulated L sit

I got 7+2. The gym was packed, I was annoyed. Then some kid, tried to tell me I should do my pull ups differently. I looked at him, looked at the minimal amount of weight he was attempting to dead lift and continued on with my workout.

I played basketball after for an hour and a half.

Kind of sad, Kristy (my workout partner) is leaving to go fight the good fight. Stay safe Kristy and the rest of the crew.

Until Friday.

PRsssssssss

Feeling pretty great right now! 20# PRs on both my lifts today (videos included).

A. Squat Clean. Build to a 1 rm. (2 fails max)

I know you said 2 fails max butttt I knew I could get the lifts (sorry John). Did 95#, 115#, 125#, 135#, 145#, failed once at 150#, got 150#, failed 3 times at 155#, then got 155#, and then tried 160# just for shits and giggles and failed. There were guys from my unit watching so I kind of felt like I had to make the lifts. At first it psyched me out, but I knew I had 155# I just had to get in the zone. Either way, that is a 20# squat clean PR for me!

B. Back Squat. 3 reps x 5. 2 min rest.

Did these at 135#, 155#, 175#, 195#, 205#. This is also a 20# PR for me, since the last time I went for a one rep BS my max was 185#. The fact that I did 205# for 3 feels pretty awesome! Today was a great day for my lifts.

+

1000m row

25 double unders

750m row

50 double unders

500m row

75 double unders

250m row

100 double unders

27:25 and it was all due to my double unders. The first 2 rounds were fine, but I the last round took me 7 minutes to do 100 double unders. I tried to get past 16 6 times and kept tripping up. I had to have a talk with myself and tell myself to calm down and stop getting so frustrated. The rows felt good, kept it under 2:10 most of the time, went no higher than 2:15. 

Power outage

40 min AMRAP (at "comfortable" pace)

400m run

into

3 rounds

20 sec side plank on hand L

20 sec side plank on hand R

20 sec hollow rock

into

2 min bike

into

3 rounds of Cindy

I did exacrly 3 rounds and had 9 seconds to spare at the end. This wod was interesting because the treadmill is in a different room from where I did everything else. I ran from room to room though just to keep moving. Everything felt okay and didn't feel defeated at the end or anything. 

Today was a long day, and I've been sleeping like crap. To top it off, the power went out mid shower, so that was fun.

I'm excited to try for a new PR tomorrow!

Thrusters+rower=death

Today was tough!

10 rounds

10 unbroken thrusters 65#

250m row

Did it in 28:02. I broke once at 5 reps on the 4th round but didn't mean to. I went to rest my wrists and accidently dropped the bar. I was able to do all the other rounds unbroken but took a little bit of a rest in between the row into the thrusters so I could do so. Finished all the rows between 1:08-1:10. This workout was pretty tough for me. Thrusters and rowing together is an evil combination, but glad I did it and tomorrow is a rest day!

I'm suppose to be going to Ronda today. It's supposed to be one of the best tourist attractions in Spain! 

Oh, I weighed myself and measured my waist, I've lost 2 inches off my waist and I'm down 4 lb. Hard work pays off! 

Crazy week

This week was crazy at work, especially today! I really wanted a nap today, but that didn't happen. Instead, this did..

 

A. Deadlift. 5, 4, 3, 2, 1. 3 min rest.

185#, 205#, 225#, 245#, 270#. These felt good, haven't done dead lifts in awhile. 

B. Split Jerk. 2, 2, 1, 1. 2 min rest.

115#, 125#, 135#, 145# which I'm pretty sure 145 is a new PR. My left shoulder felt a little weak today, and I know I'm not dropping into this enough. 

 

 

 

C1. Ring Push Up w/ ext rotation at top. 15 reps. 30 sec rest.

Posted a video of 10 of these just to make sure I was doing them right. They got pretty tough but was really working on rotating my palms forward. 

 

 

C2. Toes to Bar. 15 reps. 30 sec rest. x4

Was able to string these together, ended up doing sets of 5 for most of them. 

 

+

15 min Easy Jog

Ran a mile and a half. Felt fine, but my shins were sore during it. I took some time to stretch out my calves after. 

Dedication

There have been many days where I have felt like skipping the gym, and ended up doing so. Since getting out of work today, I have fought with myself to just use today as my rest day and working out tomorrow. I went back and forth about 50 times, even sent John a message asking if it was okay. Buttttt instead of skipping, even after John's approval, I decided to go. This week has been long due to not sleeping well, basketball, my class started and work just got crazy. Needless to say, after all the fighting with myself (which I think is perfectly normal) I went.

L-Sit. Accumulate 3 mins w/ as pretty of form as poss.

-Did the first minute 20 sec on 20 sec off. Then the last 2 minutes, 15 seconds on, 45 seconds rest.  These were tough, but I didn't cross my legs but they definitely weren't perfectly straight either. 

 

+

30 min AMRAP

60 sec Front Rack Hold 95#

30 sec hollow rock

15 KBS 35#

30 sec Overhead Hold 95# (jerk grip)

30 sec arch body hold

15 sit ups

-Almost got through 6 rounds, finished 23 seconds of the arch hold. The front rack hold was tough but didn't drop at all. I really worked on squeezing my butt and keeping my core tight. The hollow rocks I was able to do the whole 30 seconds. KBS felt easy at 35# and didn't break on any of these. The overhead hold sucked, this was my least favorite part! The first and 3rd round I broke at 20 seconds, but all the other rounds I was able to hold for 30 seconds. I felt my back arching in and my shoulders were giving in. I'm hoping that I did these right, with feet under my hips? Either way, that's how I did it. Arch body hold felt fine, my shoulders were tired more than anything else. Sit ups were smooth.

I took some time to stretch out and rolled out on a baseball. Glad I decided to go today!