eat healthy, workout, still die.: October 2015

Friday, October 30, 2015

at the BoB

5 rounds:
500m row
50' overhead lunge 45#
21 burpees

23:31

Wednesday, October 28, 2015

PFT

2:00 max reps / 1:00 rest
pullups ... 50
pushups ... 75
situps .... 92
squats .... 95
rest 5 minutes
1 mile run ... 6:15

Tuesday, October 27, 2015

tuesday

15-12-9
135# clean and jerk
chest to bar pullups
8:15

max 30" box jumps
max sdhp 115#
1:00/1:00
2:00/2:00
3:00/3:00
total reps: 144

dynamic functional warmup:
joint flexibility
 Neck circles / wrist circles
 Arm circles fwd/back
 Torso circles, feet hip width apart
 Knee circles, feet inside hip width
 Ankle circles and wrist circles

25m Warmup Laps
Each exercise is performed at 25m interval
 1 minute walk
Jog in place between sets
 Run 25% of max speed
 High knees
 Run 50% of max speed
 Butt kicks
 Run 75% of max speed
 Skip
 Walking lunge twist/reach
 High kick toe touch
 Leg cradle / Knee hugs
 Inchworm to pushup
 Bear crawl

Foundational movements:
pullup pushup situp air squat
front squat, overhead squat,
press variations,
thrusters, wallball, kbell, rope climbs,

stair climb

Monday, October 26, 2015

recruit day 1

1.5 mile run
max chin-ups
max pushups 1:00
max situps 1:00

NAME	1.5 MI. RUN	P/U's	S/U's	C/U's
BAKER, RYAN	13:21	35	42	9
BOW, STEPHEN	12:37	47	55	20
CLOTHIER, GRANT	11:35	37	43	8
CROW, JORDAN	10:11	44	40	20
GRAVES,NATHAN	14:23	36	42	3
HORTON, DALLAS	12:57	25	38	4
LEAGUE,TRENTON	11:17	27	41	8
LOPEZ, RAMIRO	12:37	14	42	6
MILLER, FRANK	14:04	28	45	1
MONREAL,JOSE	13:56	26	28	4
MUNCY, WESLEY	16:10	29	45	7
MYERS, RANDALL	11:57	44	47	28
PARKINSON, CHRIS	14:05	23	30	2
PATTON, PATRICK	13:54	25	34	4
PEAVY, ASA	13:21	36	42	8
QUINONEZ, EFIDIO	10:49	29	42	11
RANDALL,BRANDON	11:19	34	51	17
RHEA, BRAD	10:05	35	40	24
RIOS, ELISA	12:35	25	32	2
ROBERTS, TRAVIS	10:18	30	50	20
SAENZ, JESSE	12:50	38	44	25
SHEPARD, DOUGLAS	14:35	32	28	1
SPAETH, RYAN	11:47	34	37	17
SULLINS, CODY	12:57	30	40	20
TREVIZO, EDDIE	12:25	30	53	10
VERRETT, TIMOTHY	11:41	55	35	40
WHISENANT, CALVIN	10:34	50	29	23

CLASS #76/77 AVERAGE	*12:31*	*33.26*	*40.56*	*12.67*

Sunday, October 25, 2015

sunday

Amrap 20: 53# kbells
1 rep = L lunge/R lunge, 2x push press

mackey 53 reps
crunchy 50 reps

2 rounds for time:
1000m row
50 pushups
12:25

wod at Bob Bolen lunch time

21-18-15-12-9-6-3
ring dips
ohs 115#

14:16

Thursday, October 22, 2015

500 step ups

18" box
45# ruck
25:00

Wednesday, October 21, 2015

wod at Bob Bolen

3 rounds for time:
500m row
21 burpees
12 thrusters 95#

mackey 11:59
dusty 12:34
tony 12:43
clint 14:19

Monday, October 19, 2015

monday for two

1600m run / rest 1 minute
1200m run / rest 1 minute
800m run / rest 1 minute
400m run / rest 1 minute
19:20

amrap 20:
7 hang power clean 135#
5 push jerk 135#
3 muscle ups
mackey 11+3
crunchy 10+9

Saturday, October 17, 2015

saturday?

50 thrusters for time: 135#
every break is 5 Chest to bar pullup penalty
6:20
20 c2b pullups

25 mile roadie ride to Benbrook from 14s

Friday, October 16, 2015

this sucked

5 rounds for time of:
225-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
75-lb. snatches, 10 reps

mackey 17:56
dusty 15:34
tony 23:37

3 mile warmup run

Wednesday, October 14, 2015

for time:

21-18-15-12-9-6-3
back squat from the ground 155#
burpees

mackey 14:17
crunchy 18:46
dusty 11:53
tony 13:27

Tuesday, October 13, 2015

tuesday

amrap 20:
pullup, pushup, air squat
(1,1,1, 2,2,2, 3,3,3 ... etc)

mackey 17 rds + 18 reps (171 pullups, 153 pushups, 153 squats)
josh 12 rds.

Sunday, October 11, 2015

overtime shift

3 rounds for time:
20 air squats / 100m run
15 air squats / 100m run
10 air squats / 100m run
5 air squats / 100m run
50 pushups / 400m run
18:09

1.5 mile run
10 minutes