CHI Swim / Stamina

Complete as many lengths as possible in 15 minutes:
20 (CSS)

Then:
3 Rounds for time of:
Shuttle Run
20 Russian Twist @ 30#
15 Ball Slam @ 30#
10 Thrusters @ 65#

Time: 16:46

Recovery

Sandbag Run 100m
Then:
21 Renegade Row 2x35#
21 GHD Sit Up
Run 200m w/ Sandbag
4 Rounds

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Daily Report

• Body: 8. I felt fine, I just feel tired
  
• Sleep: 8 hours
  
• Nutrition: 10. Paleo all day
  
• Notes: I moved the swim to tomorrow. I needed a recovery day.
  
• Tomorrow's Projection: CHI Swim, CrossFit Girl Benchmark WOD, Free-diving
  

Strength / Work Capacity / Stamina

• 3x10 PVC OHS
  3x10 Push Up
  Handstand Practice
  Frog Practice
  
  Back Squat
  1x5
  1x3
  5x2
  
  Worked up to: 255#
  
  Then:
  3 Rounds for time of:
  7 Power Cleans @ 155#
  11 Muscle Ups
  
  Time: 8:24
  
  Rest 2 hours
  Then:
  21-15-9 reps of each:
  OHS @ 75#
  Burpee
  Pull Ups
  Squat Clean @ 75#
  Ring Dip
  Double Under
  
  Time: 18:25
  
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  Daily Report
  
  Body: 10. Felt recovered and ready to work
  Sleep: 8 hours
  Nutrition: 8. Some bread, some junk
  Notes: WOD 2 felt slow.
  Tomorrow's Projection: Endurance WOD involving heavy sandbag runs.

LSD Swim / Recovery

Swim 1,100 yards for time

Time: 36:03, CSS

Cool Down:
Brick Swims
Brick Walk
Free Dives
25 yard underwater swim

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Daily Report

• Today's Motivation: TBA
• Body: 9. Fish oil is good
• Sleep: 7 hours
• Nutrition: TBA
• Notes: Swim went well. I still need a lot of work. I am getting more comfortable under the water.
• Tomorrows Projection: Heavy Clean and Jerk, Squat, short metcon.

Benchmark "JT"

"JT"
21-15-9 reps for time of:
HSPU
Ring Dip
Push Ups

Time: 14:15 (PR)

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Daily Report

• Today's Motivation: "Terror"
• Body: 7. Drained
• Sleep: 6 hours
• Nutrition: 7. I had some bread and two protein bars... no bueno
• Notes: Hit a PR by over 4 minutes... not bad for being dead
• Tomorrow's Projection: Recovery - LSD Swim - CSS

Work Capacity

For time:
25 Curtis P's @ 95# (every minute do 5 box jumps @ 20")
50 Burpees (every minute do 5 deadlifts @ 95#)
75 Ball Slams @ 20# ( every minute do 5 tuck jumps)
100 Push Ups (ever minute do 5 Hang Power Snatches @ 95#)

Time: 21:45

Work Capacity / Swim / Core

10 Rounds for time of:
15 Deadlifts @ 135#
15 Push Ups

Time: 13:28

Then:
Free dive
Carry bricks
Bear Crawl w/ bricks
Underwater Skill work

Then:
50 Flutter Kicks (4 count)
50 Sit ups

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Daily Report

• Today's Motivation: BUD/S Phase 2
• Body: 7. Legs were tired from yesterday's WOD
• Sleep: 8 hours
• Nutrition: 8. I had some protein bars...
• Notes: Pool work today was a lot of fun. I am definately enjoying the free diving and carrying bricks across the pool.
• Tomorrow's Projection: CrossFit WOD w/swimming. Free diving and other underwater activities.

Swim / Strength / Benchmark "Kelly"

CSS 5x50
Freestyle 3x100
Then:
5x100m Freestyle Sprints
2 min. rest between intervals

Cool Down: Brick swims, Underwater work

Then:
Work up to Heavy Snatch
Worked up to: 155#

Rest 1 hour then:
"Kelly"
5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Ball Shots @ 20#

Time: 31:35

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Daily Report

• Today's Motivation: Started Reading the "Art of War" To fight and conquer in all your battles is not supreme excellence; supreme excellence consists in breaking the enemy's resistance without fighting.
• Body: 10. Rest day yesterday helped a lot
• Sleep: 8 hours
• Nutrition: 7. I had some cliff builder bars and some sugar
• Notes: Swimming went well today. I have taken some time off from the pool. It felt great to get back in there.
• Tomorrow's Projection: Body weight calisthenics, CSS development, brick diving, brick walking.

Rest Day

Daily Report

• Today's Motivation: Perception
• Body: 10. I feel fine I just need some more sleep
• Sleep: 7.
• Nutrition: 10. I am back to full paleo today
• Notes: Friday through Monday are going to be tough workouts I need today off if I am going to survive the next four days of training.
• Tomorrow's Projection: Interval Swimming, CSS development. CrossFit "Girl" Benchmark WOD
  

Strength / Work Capacity

My new video I made of CrossFit Brea


Work up to 1rm OHS

OHS: 195# PR tie

Then:
3 Rounds for time of:
15 Power Cleans @ 135#
15 Pull Ups

Time: 7:37

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Daily Report

Today's Motivation:
Body: 8. I felt a tired during the workout. No soreness though.
Sleep: 7.5 hours
Nutrition: 6. I had some bad food today
Notes: Just missed 205# on the OHS. I lost control on my last attempt.

Rest Day

Daily Report

• Today's Motivation: New Video, check it out
  
• Body: 4. must needed rest day
  
• Sleep: 7 hours
  
• Nutrition: 7. Some paleo, some not
  
• Notes: I need a full rest day today. Check out the new video I made!
  

Benchmark "Josh"

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

Josh


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Time: 9:08 *PR

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Motivation:

Body: 7/10
Sleep: 5/8
Nutrition: 10/10
Notes: I need a full rest day soon.

Endurance / Stamina

15 minute swim for max lengths
7 minutes max push ups
7 minutes max strict pull ups
7 minutes max ring dips
7 minutes max sit ups
7 minutes max squats
15 minute swim for max lengths

Swim: 22
Push Ups: 144
Pull Ups: 44
Ring Dips: 98
Sit Ups: 90
Squats: 240
Swim 22

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Click Here

Body: 8/10
Sleep: 5/8
Nutrition: 8/10
Notes: Great workout

Strength / Benchmark "Randy" / Endurance

OHS 5x3
Worked up to 160#

Then:
"Randy"
75 Power Snatches @ 75#

Time: 5:12 (PR)

Rest 3 hours then:
For time:
Run 1 mile
100 Thrusters @ 95#
100 Double Unders
100 Burpees
Swim 1/2 mile

Time: 1.20.46

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Body: 9
Sleep: 8
Nutrition: 9

Swim / Strength / Work Capacity

3x50 Combat Sidestroke
3x50 Free Style

Complete as many yards as possible in 15 minutes
Yards: 550

Cool Down: 5x50 Combat Sidestroke

5x Attempts at 25 yard underwater swim

Then:
3 rounds:
Bench Press @ BW
Max Rep Pull Ups

Then:
Complete as many rounds as possible in 15 minutes of:
10 HSPU
15 Ball Slam @ 30#
20 Double Unders

Rounds: 4

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Daily Report

Today's Motivation: "One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford
Body: 70%. Back is tight from yesterday.
Sleep: 7.5 hours
Nutrition: 100% Paleo
Notes: I am going to be more strict on my diet.

Benchmark "McGee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Rounds: 14+5 DL

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Swim Intervals 7x20m

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Daily Report

Today's Motivation: Hero WOD

Body: 9

Sleep: 8.5 hours

Nutrition: 8. I had some sugar

Notes: One of the hardest workouts I have ever done.

Strength / IWT

Squat Clean
1x5
1x3
5x1

Worked up to 230#

Front Squat
5x1

Worked up to 255#


Then:
10x Hang Power Clean @ 95#
2 minutes jumprope
2 minute rest
3 rounds
3 minute rest (not including 2 minute rest)
Then:
7x Split Jerk @ 95
1 minute max Burpees
2 minute rest
3 rounds
3 minute rest (not including 2 minute rest)
Then:
12x Pull Up
12x KTE
12x KB Swing
12x Tire Flip
3 rounds
1 minute rest between rounds

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Daily Report

Today's Motivation:
Body: 50%. Groggy
Sleep: 8 hours
Nutrition: 80% Paleo. I treated myself at the end of the day.
Notes: I feel tired. I might be over training a bit. I need more sleep.

Recovery / 1000 yard Swim

2x50 yards freestyle
2x50 yards combat sidestroke

Swim 1,000 yards for time
@ Slow pace w/ combat sidestroke

Time: 37:10

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Daily Report

Today's Motivation: Exodus 20:12
Body: 80%. I am sore from Murph yesterday
Sleep: 7 hours
Nutrition: 70% Paleo. Some chocolate. Some bread...
Notes: Swim went well. I am getting better with my timing on the combat side stroke. It needs to improve but I am getting more efficient as I go. Productive day today.

Benchmark "Murph" / Strength

"Murph"
For time:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Time: 49:38 (No vest) Unbroken

Then:
Shoulder Press
3x5
5x3

Worked up to 135 x 3

21-15-9 reps for time of:
Push Press 95#
V Ups

Time: 2:41

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Daily Report

Today's Motivation: Lt. Michael Murphy
Body: 60%. I felt dead throughout the workout
Sleep: 6 hours
Nutrition: 70% Paleo. I had some rice today.
Notes: Murph was done straight through with no weighted vest. It was fun but tough. The mile runs were longer than a mile.

Work Capacity

For time:
Run 400m
5 Rounds:
10 Pull Ups
10 Ring Dips
Run 400m after the 5 rounds are completed
3 Rounds:
30 KB Swing @ 70#
30 MT. Climbers (2 count)
Run 400m after the 3 rounds are completed
1 Round:
20 Ground to Overhead Anyhow @ 105#
50 Ball Slams @ 20#

Time: 20:49

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Daily Report

Today's Motivation: SEALfit Camp
Body: 80%. I felt dragged during the workout.
Sleep: 8 hours
Nutrition: 98% Paleo. 1 protein bar
Notes: I felt good, but I felt I could have gone faster during the WOD

Warrior Dash

Run 3.08 miles w/ obstacles

Time: N/A

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Daily Report

Today's Motivation: The WARRIOR DASH
Body: 95%. My legs were a little tight while running.
Sleep: 9 hours
Nutrition: Cheat day
Notes: Warrior Dash was awesome

Benchmark 500 yard swim / Benchmark "Elizabeth"

For time:
Swim 500 yards

Time: 13:29

"Elizabeth"
21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 7:58 (PR)

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Daily Report

Today's Motivation:
"And after looking, I got up and said to the great ones and to the chiefs and to the rest of the people, Have no fear of them: keep in mind the Lord who is great and greatly to be feared, and take up arms for your brothers, your sons, and your daughters, your wives and your houses."
--Nehemiah 4:14
Body: 100% I felt great today
Sleep: 7 hours
Nutrition: 90% Paleo + 1 cliff bar
Notes: Swimming must get better.

Strength / Work Capacity

Back Squat 5x3, 3x1

Worked up to 283# on singles

Then:
For time:
100 Box Jumps @ 30"
Every minute do 3 Deadlifts @ 135#

Time: 7:30

Rest 1 hour then:
Snatch
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x1 @ 85%

For time:
400m Run
21 Snatches @ 95#
21 Ring Push Ups
400m Run
15 Snatches @ 95#
15 Ring Push Ups
400m Run
9 Snatches @ 95#
9 Ring Push Ups

Time: 15:01

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Daily Report:

Today's Motivation:

The really unhappy person is the one who leaves undone what they can do, and starts doing what they don't understand; no wonder they come to grief.

Johann Wolfgang Von Goethe
1749-1832, German Poet, Dramatist, Novelist
more famous quotes

Body: 90%. A bit tired today but felt good through both workouts
Sleep: 8 hours
Nutrition: 90% Paleo. 1 cliff bar
Notes: Good day to train. I felt solid during the snatch workout. I felt slow during the box jumps though. 30" seems high now.

Recovery

Swim 100 yards freestyle
500 yard Combat Side Stroke
Drown proofing drills

Time: 1 hour of pool work

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Daily Report:

Today's Motivation: N/A
Body: Good. Tired but I felt better than yesterday
Sleep: 10 hours... woot!
Nutrition: 100% Paleo
Notes: Good recovery workout today. My pool confidence is going up. I worked mostly on breathing technique and timing while I was in the pool

Work Capacity / Strength Endurance

5 Rounds for time of:
5 Deadlift @ 225#
20 Double Unders
4 Deadlift @ 225#
20 Double Unders
3 Deadlift @ 225#
20 Double Unders
2 Deadlift @ 225#
20 Double Unders
1 Deadlift @ 225#
20 Double Unders
10 Muscle Ups

Time: 39:34

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Daily Report

Today's Motivation: N/A
Body: 60%. Very tired / fatigued from yesterday
Sleep: 5 hours
Nutrition: Bad. Two bad meals
Notes: Felt bad today. I was very tired. Lack of sleep does help the workout or nutrition motivation.

Benchmark "Joshie" / Work Capacity

• 40 pound Dumbbell snatch, 21 reps, right arm
• 21 L Pull-ups
• 40 pound Dumbbell snatch, 21 reps, left arm
• 21 L Pull-ups
• 3 Rounds for time
  

The snatches are full squat snatches.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Time: 38:59

Then:
3 Rounds for time of:
7 Curtis P's @ 95#
11 Box Jumps @ 30"

Time: 6:17

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Daily Report

• Today's Motivation: Run
  
• Body: 60% Tired today. Whole body is pretty tight.
• Sleep: 8 hours
• Nutrition: 100% Paleo
• Notes: Felt tired today. I am still feeling the tough workouts from this past weekend.

Rest Day

No Workout. Recovering from a failed attempt at 3,000 burpees last night. I made it to 1,500 and decided to call it quits. I will try again soon.

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Daily Report

Today's Motivation: Easter Sunday
Body: 10%. Dead, tired, and beat.
Sleep: 9 hours
Nutrition: Cheat Day
Notes: 1,500 burpees suck. I will do 3,000 soon.

Benchmark "Fran"

21-15-9 reps of each for time of:
95lb. Thruster
Pull-ups

Time - 3:30 (PR)


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Daily Report

Today's Motivation: Met a member of SEAL Team 5
Body: 100% Felt really good during the WOD
Sleep: 7.5 hours
Nutrition: Bad/ Good. I had a cheat lunch today
Notes: Fran sucks. I have not done it in over a year. Today was a great day to hit a PR.

Work Capacity / Benchmark "Annie / Benchmark "DT"

4 Rounds for time:
Run 400m
7 Strict Pull Ups
11 Ball Slam @ 25#
15 Push Ups (Unbroken)

Time - 13:28

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Time - 7:45


"DT"
5 Rounds for time of:
12 Deadlift @ 155#
9 Hang Power Cleans @ 155#
6 Push Jerk @ 155#

Time - 16:10 (PR)


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Daily Report

• Today's Motivation: "You have to learn the rules of the game. And then you have to play better than anyone else." - Albert Einstein
• Body: 100% I felt great today. 3 workouts = fun. We will see about tomorrow
• Sleep: 8 hours
• Nutrition: Paleo + 2 protein shakes
• Notes: I felt great today I hit a Personal Record on the workout DT by 7 minutes... after 2 workouts. Great day.

Swim / Work Capacity / Endurance / Stamina

Swim 50 yards (freestyle)
Swim 50 yards (combat sidestroke)
Alternate for 1 hour.

6 Rounds for time of:
5 Toes to Bar
10 Squat Cleans @ 135#
15 Burpees

Time: 25:02

Rest 5 minutes then:
Row 5,000 meters

Time: 22:52

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Daily Report

• Today's Motivation: Impossible is nothing
  
• Body: Tired. About 85% today. Felt better once I got moving
  
• Sleep: 7 Hours
  
• Nutrition: Bad. I had 3 protein bars today... wow.
  
• Notes: I felt good for the most part. My swimming session was productive but I need to get in the water more often. The WOD went great. The swimming drained me a bit but I still powered through it. Mentally I was there. The row sucked. I sprinted the last 500 meters as fast as I could and paid dearly for it.