ironcowboy63’s BodyBlog

100 pullups, 100 pushups, 100 situps, 100 squats for time

My results: 50 pullups, 100 pushups, 100 situps, 100 squats time= 23:17

Pullups were tough, pushups and situps were much tougher than expected–an off day?  dunno.  Was ideally hoping for pushups and situps in 2 sets apiece but after the first set I had to break it down to 10 or 12 reps at a time.  With a PT test looming this Saturday, I may have to do some more pushups and situps Wednesday.

135lb Squat cleans x 10, 50 situps; Squat cleans x 8, 40 situps; squat cleans x 6, 30 situps; squat cleans x 4, 20 situps; squat cleans x 2, 10 situps.  Time: 19:02.  Felt pretty good!

BW (185) max reps Bench, Pullups, BW max Back Squats

my results: 3 rounds  Bench-17 Pullups-11 Squats-20, Bench 11 Pullups 9 Squats-18, Bench-9 Pullups-7 Squats-17 

didn’t SEEM like I was producing all that much, but I felt like I was going to pass out when I was done.  Seriously had to lay down on the mats until I felt like I could drive home.  guess that’s what you get when working for max effort and combining strength and endurance with high-intensity.

Started doing Gracie Combatives videos daily today in addition to CrossFit.

Crossfit WOD my results: Should Press 135×1, 145×1, 155×1, 165×1, missed 175×1 twice; Push Press 155×3, 155×3, 155×3, 165×3, 165×3; Push Jerk 135×5, 145×5, 145×5, 145×5, 145×5.  TIRED

Been a weird week.  Had a couple of short, relatively unsatisfying workouts.  Trying to refocus and accept the fact that I probably needed a short rest.

Today:  35 pullups, 21 Thrusters (95lbs), 10 pullups, 10 Thrusters.

AM: Run 2.75 miles

PM: Front squats 135×3, 155×3, 155×3, 155×3, 155×3  Still need to work on flexibility.  My legs can handle more weight, but I still struggle to get my elbows forward and up so that the weight rests on my shoulders and not my wrists.

Kinda did one on my own today.  Ran a SLOW 2 miles with a soldier who needed a pacer.  Can’t even count them they were that pathetic.  Then ran approx a 7:15 min 1 mile.  Later I did 4 rounds of 185lb bench x 10, 10 pullups, 20 situps, and 20 air squats.  No time recorded.

135, 155, 165, 165, 175  tough, but effective!  I also did 3 rounds of 15 squats, 15 pushups, and 10 pullups.

4 rounds of 100ft walking lunge with 30lb DBs, 20 box jumps at 22-24", and 10 weighted pullups with 20lb DB.  The pullups were like 5-7 weighted and then the rest to round out the sets of 10.

Was supposed to be a rest day today but I was feeling restless.  3 rounds of Bench Press, V-lifts, and Pullups.  225×5, 8, 6; 225×5, 8, 6; 225×5, 8, 6 and then did a set of 6 at 225.