Test

Aerobic Capacity Test:
37:30

On bureau treadmill, 5 kms at a HR of 140 bpms @ 2% grade.

My plan is to do this once every ten days or so. Normal improvements in the past have come at 10-15 seconds per test.

Small Change

I´m moving away from CrossFit and back towards triathlon. I´ll continue a lot of CF-type training in Baghdad during December because it really works on strength. I´m in the process of dropping muscle again and working on a pre-base period to build endurance again.

New bike, and we´re off again.

Ran in the park today for 30 mins and swam 1000 yards. Nice easy workout after yesterday´s long distances

Joshua

21:00

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

• Didn't do last set of deadlifts - Back hurt
  
• Sub-ed 198 lbs for 250 lbs Deadlifts
• Last workout in Baghdad
  

WOD

7:20

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

• Sub-ed 135 lb Hanging Clean for Squat Clean
• Sub-ed Sit-Ups for GHD
• Vested Warm-up
  

Deadlifts

Deadlifts 3-3-3-3-3

• 5-5-5-5-5
• Max weight in the gym
• Did the warm-up with a vest on.
  

WOD

11:58

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

• Modified the hell out of this
• Did the warm-up in body armor
• Sub-ed a bare oly bar (20kg) for 75 lbs
• Sub-ed sit-ups for back extensions
  

Joshua

17:40

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

• Only did four round
• Sub-ed 198 lbs for 250 lbs Deadlifts
• After 5 days off I feel like absolute crap
• My diet for the past two weeks has been horrifying
• I'm in terrible shape right now
  

WOD

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

• Scaled weight back to 50kg (110 lbs)
• Un-timed, but still pushed hard
• Hard on lower left back
  

Barbara

23:20

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

• Completely screwed that up
• I mistakenly only did four rounds and not five.
  
• I forgot the three minute rests. Carried on by mistake.
• Made for a nasty workout
  

My WOD

CF Rest Day

• 20 mins on rower
• 20 min run
  

Warm Up +

• Did the warm-up and then some clean and jerks
• Getting back into the routine after getting over a cold
• Off of protein powder after i found out that it causes heart palpitations
  

WOD

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling.
Push-ups

• Started with the Shoveling, but quickly binned it. Only did Push-ups.
• No Time
  
• The Shoveling is a crap movement. It stresses only one side of the body and promotes lower back pain.
• I should have sub-ed 40kg Deadlifts
  

Rest Day

Second Rest Day

• Went to the CASH for an INR check. 1.2
  

Rest Day

I'm due for a Rest Day. I'll take the whole day off, no active rest.

Minor aches and pains, nothing noteworthy.

Filthy Fifty

31:17

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

• Sub-ed Sit-Ups for Knees to Elbows
• Sub-ed 12" Box Jumps for Double Unders
• Tried not to go anaerobic to early
• Burpees were tuff. Doing sets of five at the end
  

5K Run

• Un-timed.
• 10-11 on treadmill at 2-3% grade
• Running has fallen off a bit
  

Grace

5:00

135 pound Clean and Jerk, 30 reps

• Lite Grace - 50 kg
  

Active Rest Day

30 min light run on the treadmill.

Michael

20:16

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

• Good effort
• Treadmill .6 distance at 3% grade
• Way off PR of 16:03, but I think PR was done at .5 on machine @ 2% grade.
  

Fran

5:25

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

• Very little warm-up
• 4 secs off PR