From Butter Bar to Choco Bar
Yes, today is my effective date of rank, aka DOR, aka I got promoted. It’s not too important to me, since the O1-O2 promotion is automatic. But still, I’m not the newbie anymore and my pay is roughly $100 $400 sweeter. ($1,000 $800 sweeter in October!)
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Struggling to keep up with everything. Now I don’t have any excuse–I’m spending way too much time online and not enough time working out (the gym here has the most out-of-the-way wireless location that doubles as a time trap for me). But here’s some times and numbers to post.
15APR09: “Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Some where in the 20s…I forgot…
20APR09: Back Squat 3-3-3-3-3 reps-185-205-225-275-295
22APR09:
Bench Press-155×8, 155×8, 175×6, 175×6, 180×4, 180×4, 185×2, 185×2
Deadlift-225×8, 225×8, 275×5, 275×5, 325×3, 325×2
Back Squats-225×8, 225×8, 225×8, 225×8
23APR09:
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
44:35
25APR09: “Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
30:47
In all honesty, the pull-ups/dips workout on 12APR (see previous post) completely demoralized me. My arm was completely trashed after that and I found out just how out of shape I was. I just didn’t want to work out for a week after that, and I thoroughly used my arm as an excuse. As you can see, I did "Helen"three days later, and nothing until 5 days later. Well, not nothing…I did sneak in some weight sessions in the morning after unit PTs, but I simply could not move my arm. But I rallied and here I am again. I decided to change my weightlift routine to solely focus on compound exercises. Before I tend to do the stereotypical workout routine: one body part per day, completely redundant workouts (back rows & machine rows, bench press & decline bench press). Now I do bench press, deadlifts, and squats three times a week in the mornings. I think I need to throw in snatch & cleans in there as well, but we’ll see. I want to run twice a week in between weightliftings, but I think that’s overdoing it if coupled with crossfit. We’ll see. I’m doing fine again. Hopefully my arm doesn’t act up again. Inshallah.
