ironcowboy63's BodyBlog

20090928 pullups, pushups, situps, squats

ironcowboy63 — Tue, 29 Sep 2009 07:22:51 +0000

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.

20090926 Squat Cleans and Situps

ironcowboy63 — Sun, 27 Sep 2009 04:33:56 +0000

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!

20090924 Bench, Pullups, Back Squats

ironcowboy63 — Fri, 25 Sep 2009 23:35:42 +0000

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.

20090921 Should Press–Push Press–Push Jerk

ironcowboy63 — Fri, 25 Sep 2009 23:29:33 +0000

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

20090919

ironcowboy63 — Sun, 20 Sep 2009 08:34:57 +0000

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.

20090915 Run plus Front Squats

ironcowboy63 — Wed, 16 Sep 2009 06:47:39 +0000

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.

20090912 Run 1 mile, plus adjusted workout

ironcowboy63 — Wed, 16 Sep 2009 06:44:39 +0000

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.

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

ironcowboy63 — Sat, 12 Sep 2009 08:43:06 +0000

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

20090909 Walking Lunges, Weighted Pullups, Box Jumps

ironcowboy63 — Sat, 12 Sep 2009 08:40:44 +0000

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.

20090908

ironcowboy63 — Wed, 09 Sep 2009 04:45:49 +0000

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.