CPT's WOD

AM: Endurance: Row/10 resistance
10 x 1": 50sec rest
#1: 234m
#2: 235m
#3: 239m
#4: 238m
#5: 237m
#6: 160m (went to the bathroom)
#7: 239m
#8: 239m
#9: 241m
#10: 235m

Pic of the Week

While mine won't be as spectacular, I can't wait to get back in the water!

CPT's WOD

4-8 50m swim (#5)
     #1: 00:56
     #2: 00:56
     #3: 00:56
     #4: 01:03
     #5: 01:06

Crossfit:  Running Cindy (#9=16")*
Pre-workout Supplements: Arginine/Assault mix, Muscle Fuel (yuck!), Catalyst

Warm-up: Row 1000m = 05:15

AMRAP: 20"
Run 50m
Pull-ups 5x
Push-ups 10x
Squats 15x

Cooldown: Row 1000m = 05:00 / Stretch

*Stopped at 16" b/c my shoulder was feeling ouchy

CPT's WOD

AM: CPT's Crossfit
20"
Squat w/green resistance band 25x
Push-up 20x
Box Jumps 15x
Burpees 10x
Wall Board Pull-ups 5x

Felt winded and tired after 2 rounds; Supplements today were Muscle Fuel, Catalyst, and Spark.  Want to add muscle strength and Arginine/Assault mix.

Pic of the Week

Welcome Home, Daddy!

CPT's WOD

AM:  CPT's Crossfit

5 Rounds:
Deadlift 5x
    325# RDS 1 & 2
    275# RDS 3,4,5
Squats 25x

CPT's WOD

No Afghan Crossfit today =(

5 games of desert sand volleyball with a bunch of Jordanian medical personnel.

Freeweights: Shoulders*

Military Press
DB Bench Press
BB Shrugs
Front/Side Lateral Raise SS

*All reps done at max speed.

CPT's WOD

Afternoon: Crossfit
20"
Jump Rope
15x GHD situps
15x Back Ext

(Totally killed the lower back)

Night: Freeweights: Arms*
BB Curls
Alt DB Curls
Reverse/Hammer Curl SS
Preacher Curl
Skullcrushers
Bench Dips
Cable Pushdown/Reverse SS

*All sets were done at max speed for 20 reps

Pic of the Week

Disclaimer: This picture was taken by a Time Life photographer.

CPT's WOD

Afternoon: Afghan Crossfit
5 Rounds: 15, 12, 9, 6, 3

Squat Thruster's @ 50% BW
Knees to Elbows
Push-ups

No Weightlifting d/t pt load in EMT

CPT's WOD

Afternoon: Crossfit Afghan style
3 Rounds
30 Box Jums
30 Squats @95lbs
30 Lunges L/R

Night: FreeWeights: Arms*
BB curls
Alt DB Curls
Reverse Curls
Preacher Curls
1 Arm DB Ext
Bench Dips (BW)

*Workout got cut short 2 exercises because the gym suffered a generator failure.  Funny, though, when the power first went out nobody stopped lifting.  My boy, Ryan Hepworth, and I were the only Army guys in the gym with a bunch of Marines and we all just continued on our merry way.  The contractor staff had to kick us all out after a while.

Here's a few pics from when Time Magazine and Oliver North were at the CSH!

CPT's WOD

Afternoon: Crossfit
20" : 200m (+) sprint/run, 10 Pushups, 1" rest
       Finished with over 1 mile sprinting, cramps, and jello legs!

Evening: Free Weights: Chest
BB Bench Press
Incline DB Press
DB Fly
DB Pullover
Arnold Press

All sets/reps were done to Muslce Failure

CPT's WOD

Thanks to a certain ability to put someone on deaths door (Paracetamol overdose)...hahaha, I know what you're thinking cuz I just caught myself thinking it.  Not MY ability.  I wasn't able to accomplish Crossfit: Afghan style.

Free Weights: Shoulders
Military Press
BB Shrugs
Upright Rows (eyes)
DB Lateral Raise/Front Raise SuperSet
DB Bench Press
Reverse DB Fly

CPT's WOD

AFTERNOON:Crossfit: 4 Rounds
1" Ball Toss/Sprint
1" Tire Flip
1" 8' Wall Climb
1" Sledgehammer
1" Weighted Jump Rope
1" Tire Jumps

NIGHT:
Free Weights: Legs
Leg Ext
BB Squat
Calf Press
Leg Curl
Stiff Leg Deadlift
Standing Calf Raise

Pic of the Week

CPT's WOD

Afternoon: Crossfit
Pyramid (1-10)
Burpee, Pull up, Box Jump

Night: Back
Wide Grip Pull Down
1 Arm DB Row
Stiff Arm Pull Down
Standing Good Mornings
Deadlifts
Bent Over BB Row

CPT's WOD

3 Rounds
15x Right Pistol Leg
10x Knees 2 elbows
15x Left Pistol Leg
20x Push ups
20x Rower
20x Decline Sit up

3 hours later:
BB Curls
Alt DB Curl
Reverse Curl
Preacher Curl
1 Arm DB Ext
Weighted Bench Dips
Lying Tricep Press
Cable Tricep Pushdown/Ext  (SuperSet)

CPT's WOD

30 minutes
5 Jump shots: for each missed shot do 1 set of the following:
suicide (shuttle) run
5 jump tucks
5 push ups
5 burpees

I did 3 sets, 2 sets, 5 sets

3 hours later I was in the gym hitting the back
pull downs
1 arm DB row
Straight arm pull downs
Clean/bent over row SuperSet

CPT's WOD

For Time:
50 Burpees
50 Pull ups
50 Lunges
50 Sit ups

My time: 13:51 with a 3 minute time stop to check on my ER (16:51)

3 hours later hit the gym for some Legs
Leg Extension
BB Squat
Standing Calf Raise
Leg Curls
Stiff Leg Deadlift
DB Lunge

CPT's WOD

3 Rounds
21 Pull ups
50 Squats with BB
21 Knees 2 elbows