LSD Run, Upper/Core

Upper/Core

Bench 2x5
185,195

Press 2x5
95,95

L-Sit Dips w/ 25lb. 2x10
Weighted Pullups w/ 25lb. 2x6
Weighted Dips w/ 25lb. 2x10
Curls 1x20 35lb.

2 Rounds:
:30 Plank
:30 Side Planks (each)
20 Wipers

2 Rounds:
20 4-count Flutterkicks
20 Crunches

Run

LSD Run (10:00mi/pace)
4 Miles-40:52

Rest Day

Rest Day

Run+Core

Run

1.5 miles-10:32

15 Minute Jog

Core

2 Rounds:
:30 Plank
:30 Side Plank (each side)

Tibia Raises 2x12

LSD Swim, Core, PSP

Swim-

LSD-CSS
1200 yds.
23:ish

2 Rounds:
Plank :30
Side Planks :30
20 Wipers
20 4-count Flutterkicks

Pushups & Situps 4x20
Pullups 6x5

Hillsprints+Pushups

5 Rounds:

Sprint maximum effort to top, walk briskly back down, 20 pushups, repeat.

Unsure of distance, sprints to top ranged from :48-:52.

Swim, Lower, Pu&Su

Swim-

CHI Freestyle-16 Min

Lower-

Squat 2x5
225,205

Front Squat 2x5
135,135

Lunges w/ bar 2x20

Tibia Raises 2x10

Pushups & Situps 4x20

Notes: Making good progress on my ability to freestyle all out for a greater duration of time. It is unbelievable how efficient CSS is compared to other styles once you get the stroke down.

LSD, Upper/Core

LSD Run @ jog pace:
3.5 miles-35:31

Upper/Core

Bench 3x5
185,205

Other various exercises: Tri Ext, Curls, Row, Pulldown, Dips, & DB Bench

2 Rounds:
Plank-60 seconds
6 inches-30 seconds
4 count flutterkicks-25

Beginning the third week of the 26 week NSW PTG, which can be found at sealswcc.com. I plan to follow it religiously till atleast the 13 week mark, then I plan to replace some of the upper/lower days with Crossfit style workouts once again.

LSD Run, Upper

Run

LSD-3 Miles
32:42

Upper

Bench  185x8, 185x5

Press  115x5, 95x7

Bent Over Row  50x10

Curl 30x10

Pulldown, Row 120x10

Swim LSD, FS, Push/Pull

1000 yd. CSS LSD
19:33

Front Squat 5,3,3
95

Pushups 4x20
Pullups 4x6

Notes: Been awile since I have posted, been tracking my workouts in a different format but I feel this way is a little more efficient.

Merry Christmas

Bike - 8 Miles

Notes: Ate way too much today, 'tis the season.

Strength+Metcon

Overhead Squat 3x5
95,95,95

Weighted Pullups 3x5 (plate+belt)
35,35,35

400m Run
15 KB Swings (45)
10 DB Thrusters (25)
20 GHD Situps
400m Run
15 Box Jumps
10 Squats
20 Pushups
400yd. Run
15 Back Extensions
10 Burpees
20 4-Count Flutterkicks
400yd. Run

Notes: Legs been sore all week, but nutrition hasn't been great to enhance faster recovery either. Left foot that was fractured last December has been bothering me lately, been doing some MWods so hopefully it helps a little.

Rest Day

Notes: Moving day. Legs sore, nutrition so-so.

Pullups+MWod

100 Pullups

10 Minutes MWod

Notes: Moving next couple of days=no fun. Pullups in door frame bar.

Strength+Row

(Garden of the Gods, Colorado Springs, CO. August CO. Trip '10)

Strength

Press 4 Sets
95x5,115x5,125x2,115x5

Pullups (regular,chins,neutral,mixed)
12,12,12,12

Bent-Over DB Rows 3x8
55,55,55

3,000m Row

Notes: Inner sides of shin's a little sore from the sprints yesterday. Press's felt good, don't think I'll make the year end goal, although I'm probably within 5 pounds so we'll see I have a few more times to give it a shot.

Run+Sprint

1.5 Mile Run-Untimed

10x100yd. Sprints, Maximum Effort
Sprint 100yds, Walking rest 100yds, Repeat.

Notes: Felt strong on the run/sprints today. Only slept 6 hours last night and strangely haven't felt as energized as I was today in quite some time.

Hero WOD

(Lieutenant Andrew Richard Nutall 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was Killed in action on December 23, 2009.)

"Nutts"

1 Round of:
50 Push-ups
225 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 18 pounds
25  GHD Situps
Run 400 meters with a 45lb plate

Notes: Feels good to be back in the gym without having to stress about school, at least for a month anyways. Variation of "Nutts" didn't have jump rope, subbed handstand pushups. Little harder than I expected overall, but I'm positive I have lost some conditioning due to the busy schedule these last few months. However, my lifts have progressed quite well since starting a program that focuses on increasing overall barbell strength.

Rest Day

Notes: Busy

Strength

Strength

Bench Press
2x5@75%-1RM (185)
2x3@85%-1RM (205)

L-Dips Weighted (25lbs.) 15-20-25
Dips 15-20-25

10 Minutes-Hip Mobility w/ Resistance Bands

Notes: Quick workout before close, felt a little weak throughout the workout. However, nutrition has been horrible this week due to finals and just being in a constant rush so once I get dialed back in it'll be all good. 

Strength+Metcon

Strength

Squat 3x5
185,185,185

Press 3x5
90,90,90

3 Rounds:
10 KB Swings (45lbs)
10 Goblin Squats (45lbs)
Run 500m

2 Rounds: No rest between rounds
1:00 Plank Hold
1:00 L Side Plank
1:00 R Side Plank

Notes: One year anniversary of my cuboid fracture, and oddly enough it was bothering me a little today. Did 5 minutes of foot MWod. Felt a little drained today, nutrition was horrible, clean but not near enough calories. Oh, and the gym really needs to invest in heavier KB's, but pretty unlikely since I don't think many people use them in the first place.