4/30/08

On the track:
3x600m startin a new effort at the top of 5 minutes. Each effort was about 2:05

I am going to back off on the next 3 day minicycle. I will run a 1 mile "time trial" on Friday, GTG and some grip work on Saturday, and perhaps do some light sprinting with full recovery on Sunday. I am thinking 3x400m with about 4 minutes between efforts.

GTG all day with 6 pull-ups and 29 push-ups

4/29/08

Weighted pull-ups:
5x3 all with 50 pounds

Janda sit-ups:
5x3

Press:
3x3 all with 5 pounds (no laughing)

Pistol:
3 singles per leg

I also tested my vertical jump just to see where I am. I easily maxed out the Vertec (24") on my first try, so I'm all set there.

GTG with sets of 19 push-ups

4/28/08

Sit-ups and swings:
15 sit-ups at the top of each minute for 4 minutes
1 minute rest
20 swings (24kg) at the top of each minute for 4 minutes

3.34 mile run in 26:39

This was 1:10 slower than last time, but I am not worried about it because I caught all three of the lights that can really slow me down on this route during the out portion. The return trip I didn't catch the lights and was almost a full 2 minutes faster. This indicates that my pace was significantly faster than my watch showed.

All day I have been greasing the groove with 24 push-ups and 6 pull-ups.

4/26/08

Lots of calisthenics today. Have been greasing the groove with 28 push-ups and 6 pull-ups, and also did a version of 5 minute abs.

5 min abs
-Sit-ups (30)
-4 count flutter kick (26)
-V-up (16)
-Plank hold
-Sit-ups (15)

Track workout:
-8x200m
These were run starting each effort at the top of a 2:30 countdown timer. Times were 33-35 seconds.

After coming home I did more GTG and another 3 sets of 15 sit-ups.

4/25/08

Shoulder was a bit sore from yesterday. It was definitely my own fault. I read some articles on bending and got so carried away I decided to bend a little. Dumb idea. Anyway, no pressing today. I will probably wait a week before doing it again. Also, the dip belt I've been using for my weighted pull-ups got broken. I don't trust my pull-up bar at home with much weight, so instead of doing 7 heavy singles as I'd planned I just did some light triples. Tried DL again just for the hell of it, but that's a no go too.
Franklin, you asked which PFT I am training for. It is actually with one of the local police departments here in my hometown. The standards are pretty easy, but I want to do well on it because I'm pretty competitive by nature and because it certainly can't hurt my chances in the hiring process to smoke the standards.

Weighted pull-ups:
3x3 at 35

Two hand plate pinch DL:
5-5
55-50

CoC Trainer:
3x3

I also did a set of 10 swings with the 32kg after every set of the other exercises.

Edit: Take note of Annie's new workout blog linked to your right! She has again agreed to be my victim, and I will be prescribing workouts with a goal of increasing her work capacity to the point where she can perform CrossFit workouts as prescribed.

4/24/08

After several minutes of push-ups, pull-ups, sit-ups and general screwing around, I ran the 2.5 mile route that I last ran on 4/16/08. My time was 17:58, compared to 19:41 last time. Anything under 18:18 would have been a negative split, as I ran the first 1.25 miles in 9:09. Today's average was 7:12 per mile, compared to 7:54 on the 16th. Progress is good.

Also, tried overhead pressing. I pressed a pair of 15# dumbbells for a set of 10, and 10# for a set of 5. I will start doing DB presses in a PTP format from now on. I will not get heavy enough to interfere with my push-ups since I am starting so light, and of course I will back off if I get sore.

4/22/08

Warm-up:
Face the wall squats, halos and dislocates

Workout:
Squats/32kg swings
100/25
75/50
50/75
25/75*

28:08

*was supposed to be 100, but shoulder started feeling a bit tender, so I pulled the plug