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ironcowboy63

"To cut my bodyfat in half in 12 weeks. This means I'm trying to get to 10%."

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ironcowboy63's Blog Stats
Created:10/21/2007
Total Visits:736
Total Blog Entries:71
Total Comments:11


20090928 pullups, pushups, situps, squats

September 28, 2009

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.

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20090926 Squat Cleans and Situps

September 26, 2009

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!

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20090924 Bench, Pullups, Back Squats

September 25, 2009

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.

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20090921 Should Press–Push Press–Push Jerk

September 25, 2009

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

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20090919

September 19, 2009

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.

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20090915 Run plus Front Squats

September 15, 2009

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.

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20090912 Run 1 mile, plus adjusted workout

September 15, 2009

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.

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20090910 3-3-3-3-3 push jerk

September 11, 2009

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

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20090909 Walking Lunges, Weighted Pullups, Box Jumps

September 11, 2009

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.

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20090908

September 8, 2009

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.

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