11/30/11 – Training/Testing

will part 1Swim 50 m @ 80%rest 1 min x 10Averages 1:15-1:20. Completed with Rx’d rest time. Pretty happy with this. Not the fastest splits, but I was comfortable and could go all day long. First time able to do non stop 50’s. rest 4+ hours part 2“unbroken 3.0”for time:100 double unders unbroken50 KBS – 2/1.5 pd unbroken75 double unders unbroken50 walking lunges unbroken100 double unders unbroken 6:19, broke at 9 on set of 75. Took a big break before set of 75 and wasn’t quite ready. I couldn’t feel my forearms. Lunges were an easy pace. No spark today. Just wanted to get through it. Still had fun though! http://www.youtube.com/watch?v=m9HfVW2a1Bc&feature=channel_video_title But God, who comforts the humble, comforted us….-2 Corinthians 7:6“When I am criticized, injured, or afraid, there is a Father who is ready to comfort me.”-Max...

11/28/11 – Training/Testing

will part 1:A. Clean – 3,2,1,3,2,1; rest 5 min 275(3), 285(2), 295(1), 285(1/3), 285 (2), 295(1)x Felt absolutely horrible.B1. Wtd Dips @ 30X1; 3-4 x 4; rest 3 min 53#, all sets. Really focused on TempoB2. Chin Ups pronated medium grip @ 22X0; 2-3 x 4; rest 3 min Done rest 4+ hours part 2:for time:30 wall balls21 chin ups30 wall balls15 chin ups30 wall balls9 chin ups30 wall balls 5:00, all ubroken. Butterfly pullups but really really slow. Arms are still shredded from Saturdays session. Motor felt great though! Crazy day. Ready to put it behind me. Freely you have received, freely give. -Matthew 10:8 “Abundant living means abundant giving.” -E. Stanley...

11/28/11 – Active Recovery

Swam at Bartlett Rec this morning with Tim Moore. We worked on some technique and concluded that I should side stroke instead of freestyle. Practiced it for a few 25’s then finally got the hang of it. Felt amazing! Did a few 100’s non stop and felt awesome! I’ve never swam that far nonstop without being completely gassed. Big thanks to Tim for showing me some new things. I can’t wait to retest a 1k. On a side note,Tim set the current record for BUDS candidate this passed weekend for the 500m sidestroke during his PT test. Instructors couldn’t believe it. Time was 6:50. Iron sharpens iron, and one man sharpens another.-Proverbs 27:17“God often keeps us on the path by guiding us through the counsel of friends and trusted spiritual advisors.”-Bill...

11/27/11 – Triple Testing/Training

will part 1:for reps:1 min burpees 22, steady and smooth2 min KBS – 2pd/1.5 pd 40, 20/10/103 min double unders 264, broke 3 timesTotal: 324 Hard to pick a pace at first. I didn’t want my forearms to blow up during double unders. Definitely had too much left at the end. rest 2+ hours part 2:for time:Run 400 m, measured with wheel*20 clean and jerk – 135#/95#Run 400 m4:50*first 400m:  1:20, cj’s were 10/4/3/3, last run felt fast.Breaking up definitely helped. Still didn’t quite feel all out. rest 2+ hours part 3:Row 1500 m @ 97%5:07, 1:42 av/500This felt like all rows lately. CRAPPY! Peace, peace to you, and peace to your helpers! For your God helps you.-1 Chronicles...

11/26/11 – Training

will A1. Front Squat @ 30X0; 2-3 x 5; rest 20 sec  315# All sets. Really tough with rx’d tempo.A2. 30 unbroken chin ups; rest 6 min x 5 All UB, butterfly. Felt fast and light. Happy with this.http://www.youtube.com/watch?v=QxglRkznnec&feature=youtu.be Messed around with some double unders directly afterwards to feel out the new rope with fat and swollen forearms. The larger handles really help when you grip is fatigued. RX Jump Ropes makes a really good rope. http://rxjumpropes.intuitwebsites.com/ Did a set of 50 UB, and 2 sets of 100 UB, then practiced a few triple unders. I’ll have them soon. Good training session today. Gym was packed and saw several new faces. “No other structure can replace the family. Without it, our children have no moral foundation. Without it, they become moral illiterates whose only law is self.” -Chuck...