Benchmark "Whitten"

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


Time: 38:34 (PR)

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Benchmark "Isabel" / Work Capacity

A. "Isabel"
For time:
30 Snatches

B. 5 RFT:
Run 200m
30 Box Jumps (24)
10 Toes to Bar

A. 2:04 (PR)
B. 10:45

Benchmark "Helen" / Benchmark "Grace"

3 Rounds for time of:
400m Run
21 KB Swings @ 53#
12 Pull Ups

Time: 7:39

Then:
"Grace"
30 Clean and Jerk @ 135#

Time: 2:48

Benchmark "Nancy" / Work Capacity

5 Rounds for time of:
Run 400m
15 Overhead Squats @ 95#

Time: 14:41

Then:
AMRAP 7 min.
3 Ring HSPU
6 Power Cleans @ 185#
9 Burpee w/ 108 degree turn

3 minute rest then:

AMRAP 7 min.
3 Muscle Ups
5 Thrusters @ 135#
20 Double Unders

Part A) 2 rounds + 6 reps completed
Part B 4 rounds + 4 reps completed

Benchmark "Barbara"

5 Rounds each for time w/ 3 min. rest after each round:
20 Pull ups
30 Push Ups
40 Sit Ups
50 Squats

R1) 3:05
R2) 3:18
R3) 3:11
R4) 3:22
R5) 4:13

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 362

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 363 (PR)

"Roy"

"Roy"
5 Rounds for time of:
15 Deadlifts @ 225#
20 Box Jumps @ 24"
25 Pull-Ups

Time: 21:37

Benchmark "Angie"

For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Time: 18:21

Note(s): Failed to PR today, past 3 days off was a bad idea.

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Report

• Body: No Soreness
• Sleep: 7 hours
• Nutrition: Pure paleo
• Tomorrow's Projection: SEALFIT

Work Capacity / Stamina

4 rounds at each station of 30 sec. work followed by 30 sec. rest
Wall Ball @ 20#
SDHP @ 75#
Double Unders (unbroken)
Pull Ups
Row

Note(s): If wall ball is dropped before 30 sec is over, 5 burpees for penalty
Once you reach failure during 30 sec of double unders, 5 burpees for penalty
Dropping off the Pull Up bar . Penalty = all out air squats until 30 sec is up.

Rest 2 hours then:
"The Seven"

Seven rounds of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 39:26

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Report

• Body: No soreness but I was really tired today
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: heavy front squat

Benchmark "Cindy" / Strength / Stamina

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

Rounds completed: 27 (PR)

Rest 3 hours then:

5x2 Push Press
Worked up to: 195#

Note: Failed rep 2 at 200#

Then:
4 Rounds for time of:
3 Handstand Push Ups on Parallettes
6 Deadlifts @ 275#

Time: 5:19

Note(s): HSPU were bad. ROM was off. This final WOD was done just to feel the grind and working through despite being exhausted from "cindy".

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Report

• Body: No soreness
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: S.O.S. test / Squat Cleans

Benchmark "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 330 (PR) * used a 24" box

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Report

• Body: No Sorness
  
• Sleep: 8.5 hours
  
• Nutrition: 1 non paleo choice today. 90% Paleo
  
• Tomorrow's Projection: Rest Day, Heavy Push Press is now moved to Friday
  

Benchmark "Grace" / Strength / Stamina

For time:
30 Clean and Jerk @ 135#

Time: 2:58 (PR)

Then:
Back Squat
1x5 @ 50%
1x5@ 60%
1x3 @ 70%
1x3 @ 80%
3x1 @ 90%

Final weight: 275#

Then:
3 Rounds for time of:
30 Burpees
15 Thrusters @ 75#
10 Pull Ups

Time: 11:48

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Report

• Body: No soreness
• Sleep: 7.5 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Push Press, short metcon

Strength / Benchmark "Louder than 10 aka. 11"

Back Squat
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
Then:
10x3 @ 75% every minute on the minute

Back squat @ 220#


"Louder than 10 aka. 11"
11 Rounds for time of:
5 Ball Slam @ 30#
10 Push Ups
15 KB Swings @ 53#

Time: 9:00 flat

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Report

• Body: Lats are tight but not sore
• Sleep: 7 hours
• Nutrition: All paleo except 1 clif bar
• Tomorrow's Projection: Hero WOD, maybe a swim

Benchmark "Fran"

21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 3:06 (PR)

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Report

• Body: No soreness
• Sleep: 7 hours
• Nutrition: 2 cheat meals, 2 paleo
• Tomorrow's Projection: CF Brea WOD

Benchmark "Garrett" / Strength / Work Capacity

"Garrett"
3 rounds for time of:
75 Squats
25 Ring Handstand Push Ups
25 L Pull Ups

Time: 30:15
Substituted Ring Handstand Push Ups with Regular Handstand Push Ups

Then:
Front Squat
3x5
3x3

Worked up to 215# 3x

3 Rounds of:
45 sec. 75lb. Thruster
15 sec. rest
45 sec. 75lb. Sumo Deadlift High Pull
15 sec. rest
45 sec. Double Unders
15 sec. rest
45 sec. Mountain Climbers
15 sec. rest
45 sec. Shuttle Run
1 minute rest

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Report

Body: Good but not 100%
Sleep: 9 hours
Nutrition: Paleo
Tomorrow's Projection: Rest Day / Study time

Benchmark "Fran" / Strength / Stamina / Work Capacity

"Fran"
21-15-9 reps of each for time:
95lb. Thruster
Pull-Ups

Time: 3:16 (PR)

Work up to 1rm OHS

Worked up to 205#

Rest 1 hour then:
3x OHS @ 90% 1RM (185#)
2x OHS @ 90% 1RM
15x OHS @ 135#

10 Legless rope climb 12'
800m Run
10 Legless rople climb 12'
800m Run

40x Man maker w/ full squat clean @ 2x 35#
1 Mile Run

Rest 1 hour then:
7x Swim Intervals @ 25 yard freestyle all out

Then:
10-1 ladder for time of:
Unbroken Deadlifts @ 225#
Unbroken Pull-ups

Time: 8:16

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Report

• Body: Tired
• Sleep: 6 hours
• Nutrition: Almost pure paleo, some protein shakes and a clif bar
• Tomorrow's Projection: S.O.S. Test

Strength / Swim / Benchmark "Those Burpees Suck"

Clean and Jerk Heavy single
Worked up to 3x1 @ 215#

5x50 CSS
3x50 Freestyle

Swim Intervals
6x50 Freestyle
90 sec rest between intervals

Cool Down: Underwater fun

Then:
"Those Burpees Suck"
10 Pull Ups
20 KB Swing @ 53# (russian swing)
30 Box Jumps @ 24"
40 Push Ups
50 Sit ups
60 Burpees
10 Pull Ups

Time: 7:05

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Report

• Body: 10. 3 rest days in 4 days is good
• Sleep: 7.5 hours
• Nutrition: 8.
• Notes: Swimming is getting better
• Tomorrow's Projection: Work Capacity / Strength workout, underwater wod, core work, endurance WOD

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

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.