7 thoughts on “December 21, 2007”

  1. 34/M/225

    5K row in 22:58

    happy to break 23 min.
    Next time i’ll shave at least 2 minutes off that.
    have a good one everybody!

  2. Thanks for posting a picture of Trey squatting. I had been telling all my freinds and family about seeing him squat 405 when I was at CrossfitJenks.

    I know today was rest day, so I went to the gym and made it a play day. I did CFWUx3, and then tried to see if I could raise my PR at some lifts at which most girls outlift me.
    I squatted 160lbs. today, my new PR.
    Deadlifted 265lbs. , new PR.
    Shoulder pressed 110, new PR.
    Overhead squatted 50lbs., new PR.
    So, I am getting stronger.

    I did a bunch of pull-ups assisted and unassisted. I did a bunch of assisted dips, but I really have the assist pretty low now. I am striving to reach the goal of being able to do some WODs that include dips and pullups without having to modify with assists. Also dreaming about a muscle up in a year or so. I did a bunch of knees to elbows too, as they seem like something that will help my pull-up strength along with improving core strength. I had fun today, but ran out of time to do jump rope, which is another thing I want to have more fun with.

  3. 32/M/174

    did a modified ” Badger”

    20 squat cleans w/ 75 #
    10 pull ups (my hands are still destroyed from Angie.
    400 meter run

    3 rnds in 33:xx

    It was an honor to do this hero workout. Happy Holidays soldiers!

  4. Danny, Jim , and Mark I commend all of you. You are some hard trainers. Danny that is an excellent 5K row time, dropping two minutes off of that is a scary fast time. Excellent goal and progress. Jim way to battle that wild Badger. Mark you are an animal and all of the new PRs are incredible. I believe you have found your fitness calling.

    As for me I truly will take this rest day off, even though you about made me feel lazy for about one second or less. The Lunges, FRAN, BADGER, 5K run & 5K row put a whippin on me and I need a break. I definitely have a propensity to overtrain, but know I need rest and recovery today. I routinely teach fitness to people and always stress recovery and will apply it to myself. I must follow the PROVRBS fitness principles today with emphasis on the 2nd R (Recovery). For those of you unfamiliar with the PROVRBS fitness principles it provides some base information regarding fitness programs etc that Army master fitness trainers, leaders, and fitness/personal trainers use as a guide or reference (I have posted them below in summary for your entertainment). One thing I love about CrossFit is that I believe it supersedes the principles in an awesome fashion (i.e. 3-1 train/rest ratio, constantly varied functional exercise conducted at high intensity, benchmark WODs to establish baselines and show improvements, safety, efficiency etcetera). The list goes on and on for CrossFit and its excellent modus operandi.

    PROVRBS
    Principles of Exercise
    Adherence to certain basic exercise principles is important for developing an effective program. The principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger. They also apply to fitness training for military personnel.

    P – Progression – The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. A good guideline is 10%.

    R – Regularity – To achieve a training effect, a person must exercise often. One should strive to exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in RESTING, sleeping, and following a good DIET.

    O – Overload – The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

    V – Variety – Providing a variety of activities reduces boredom and increases motivation and progress.

    R – Recovery – A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

    B – Balance – To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

    S – Specificity – Training must be geared toward specific goals.
    (Reference FM 21-20 Army Physical Fitness Manual)

    Have a great rest day. Train Hard, Train Smart, Train to Survive! OkieDB out

  5. Did Breck’s WOD:

    25 Sit-ups
    25 Box Jumps 20in
    25 Ring Rows
    25 Walking Lunge
    25 Squats
    25 Push Press @ 45lb
    25 SDHP @ 45lb
    25 Back Ext
    25 KB Swing @ 25lb
    25 Thrusters @ 45lb

    Time: 16:44

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