20161007 0645 Crossfit WOD WOD: “DVB” Hero WOD For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball Then,… Continue reading 10/7/16
20161005 0645 Crossfit WOD WOD: 50 Box jumps 25 HSPU 40 Box jumps 20 Hang cleans 135/95 30 Box jumps 15 HSPU 20 Box jumps 10 Power cleans 10 Box jumps 5 HSPU Score: 21:36 with 85#, and HSPU with 2 ab mats I almost didn’t go to crossfit this morning. When I saw what… Continue reading 10/5/16
9/27/16 Wendler Bench Cycle 2 Week 4 (Deload) Bench Press: 5 @ 35# (warm-up set) 5 @ 45# (warm-up set) 3 @ 50# (warm-up set) 5 @ 35# 5 @ 45# 5 @ 50# BBB sets: 3 x 10 @ 45# Assistance Work: Incline bench press (dumbbell): 5 x 10 @ 20# Dumbbell… Continue reading 9/27/16
9/26/16 Wendler Squat Cycle 2 Week 4 (Deload) Back squat: 5 @ 60# (warm-up set) 5 @ 75# (warm-up set) 3 @ 90# (warm-up set) 5 @ 60# 5 @ 75# 5 @ 90# BBB sets: 3 x 10 @ 75# Assistance Work: Front Squat: 3 x 10 @ 70# Leg curl: 3 x 12… Continue reading 9/26/16
9/23/16 ~Rest~ 9/24/16 Wendler Press – Cycle 2 Week 3 Strict Press: 5 @ 30# (warm-up set) 5 @ 40# (warm-up set) 3 @ 45# (warm-up set) 5 @ 60# 3 @ 65# 2 @ 75# BBB sets: 5 x 10 @ 45# Assistance work: Dumbbell front Raise: 3 x 10 @ 15# Dumbbell Lateral… Continue reading 9/24/16
9/22/16 6pm- Wendler Deadlift Cycle 2 Week 3 Deadlift: 5 @ 85# (warm-up set) 5 @ 110# (warm-up set) 3 @ 130# (warm-up set) 5 @ 165# 3 @ 185# 2 @ 210# BBB sets: 5 x 10 @ 110# Other work: Pull-ups: 3 x 3 Dips: 4 x 5 Planks: 3 x 1:00 Side… Continue reading 9/22/16
9/20/16 5:30am Ruck 2.5 Miles 35# ruck 45 minutes Added 5# to rucksack, went on morning ruck 6pm – Wendler Cycle 2 Week 3 Back Squat: 5 @ 60# (warm-up set) 5 @ 75# (warm-up set) 3 @ 90# (warm-up set) 5 @ 110# 3 @ 125# 3 @ 140# BBB sets: 5 x… Continue reading 9/20/16
9/15/16 6pm- Wendler Cycle 2 Week 2 Strict Press: 5 @ 30# (warm-up set) 5 @ 40# (warm-up set) 3 @ 45# (warm-up set) 3 @ 55# 3 @ 60# 4 @ 70# BBB sets: 5 x 10 @ 40# Deadlift: 5 @ 85# (warm-up set) 5 @ 110# (warm-up set) 5 @ 130# (warm-up… Continue reading 9/15/16
9/14/16 6:45am Crossfit WOD Strength: 3 x 3 Front Squats 75#-95#-95# WOD: 21-15-9 of Box jumps Push-ups GHD Sit-ups Score: 7:41 RX So I decided to try out the crossfit at Camp Mabry to see if I would be able to do it in the mornings and then get to work in time. It’s free… Continue reading 9/14/16
9/13/16 5:30am morning Ruck 30# pack 2.5 miles 45 minutes I usually walk in the mornings but was debating on either rucking or running, I decided on rucking. Not a bad walk, flashbacks to basic and how hard it was for me in the beginning. 6pm – Wendler Back Squat: 5 @ 60# (warm-up set)… Continue reading 9/13/16
Daily Meals and Training Log 