CPT'S WOD

Dynamic Warmup:
Row 50 calories

Mobility:
3rds: Ring Row 7x, Ring Dip 7x, GHD Hip Extension

Strength WOD:
Weighted Pullups (20lbs KB)
3-3-3-3-3

METCON WOD:
Every Minute on the Minute, for 15 minutes
  Walking Lunge with 30lb KB in each hand 10x
   Pushups 5x
   Abmat Situp  Max reps
 

CPT'S WOD

5 Rounds
Deadlifts 6x          #135, 185, 185, 205, 225
High-pull 6x         #40, 50, 50, 60, 70
Front Squats 6x    #135, 185, 155, 155, 145
Push-jerks 6x       #95, 105, 135, 155, 165
Back squats 6x     #135, 185, 205, 225, 245

CPT's WOD

Crossfit: Family Style
So far I really like the military gym on Ft. Shafter.  They allow me to bring my two littleheads so my wife and I can do crossfit together.  They have a corner in the gymnasium with several pieces of crossfit equipment that allows me to put together an entire WOD and not have to leave that area in case I need to watch the boys. 

Todays WOD:
QuaDeath
AMRAP in 30 minutes
Wallball 20x 20/6#
Burpees 6x
Walking Lunge 60m
Sprint 60m

We did 4 rounds all while keeping a 3 y/o and 18 m/o out of trouble!  I'm pretty impressed the Mrs' effort and work.

CPT's WOD

Crossfit Endurance:
AMRAP in 60 minutes
Jog 3 min
Burpees 5x
Jump Tucks 5x
Push ups 5x
Squats 5x
Rest 2 minutes

10 rounds done with the wife and pushing a stroller!

CPT's WOD

Tabata Style 20:10
6 Rounds              
Squats
Push-ups
Box Jumps
Burpees
Pull-ups

My shoulder starting to hurt so I did a 5" C2 Row session to relax my shoulder so

THEN...

4 Rounds
Squats
Double Unders
Box Jumps
Military Rower
Wall Ball 10#

Total of 35"

The Things I Do

CPT's WOD

CPT's Crossfit
BLAKE (modified)
4 rounds
25m Overhead walking lunge (20# med ball)
30x Box jumps
20x Wall ball (20#)
10second Handstand

CPT's WOD

AM: Crossfit (wife's 1st time)
For Time:
Push-ups 30x
Run 300m
Squats 30x
Run 200m
Burpees 30/15x
Run 100m
Situp/Crunch 30x
Run 50m
Jumping Jacks 30x

Time: >15 minutes...I accidently left the 15 minute countdown on and it was stopped when we finished the WOD.  oops

PM: Crossfit

2 Rounds
Overhead Squats 15x 95#
Pull ups 15x
Split Jerk 15x 95#
Knees to Elbows 15x
Hanging Power Clean 15x 95#
Stiff-legged Deadlift 15x 95#

CPT's WOD

AM: Crossfit
AMRAP in 15 minutes
Rope Climb 20ft 1x
Wall Ball 20# / 20x
Run 200m

3 Rounds in 13:15

The Things I Do

An experience of a lifetime...

CPT's WOD

AM: Couch 2 10K Interval Training with the Mrs.
Run/walk 1:1 @ 2"30 sec for 58".

PM: Crossfit
For Time: 15 min 15 secs
25 Pull-ups
50 Burpees
75 Flutter-kicks (4 count)
100 Squats

Getting Old Sucks!

So I went to the Ortho doc yesterday to follow-up on my bum shoulder and got exactly what I anticipated...the 3rd cortisone shot.  Luckily, this different PA suggested a surigical consult when/if there is no improvement by the end of January.  While I'm not trying to get surgery, I've given time to non-surgical treatment and I've noticed improvement in the first couple of months after the cortisone shot but that quickly dissapates.

CPT's WOD

2 hour surf session at Barbers Point.  Clean, crisp, and curiously uncrowded with knee-thigh high waves!

 A little retro Barbers Point surf action!