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Thread: Won't Stop, Won't Quit, and Won't EVER Give Up!

  1. #5651
    Who me? Chubrock's Avatar
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    Headin' up for my polygraph tomorrow. Wish me luck, ****ers.

    Fuck, fight, or hold the light.

  2. #5652
    Who me? Chubrock's Avatar
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    2.5 mile run - 19:05 (30 seconds shaved off last time)


    Comments:

    Should not have eaten hamburger and gravy before running. Puked everywhere at the end. If I hadn't been puking the last 100m I would've broken 19:00 for the first time. Even still I finished with a 30 sec PR.

    Fuck, fight, or hold the light.

  3. #5653
    Who me? Chubrock's Avatar
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    Workout: Upper

    Location: CF Wilmington

    Weight: ~180lbs



    CGBP (3s)-

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 5
    155lbs x 3
    175lbs x 3
    195lbs x 9 (+2 reps PR)


    Chins-

    BW x 6 PA
    BW x 6 PA
    BW +25lbs x 5 PA
    BW +25lbs x 5 PA
    BW +25lbs x 6 PI
    BW +25lbs x 6 PI
    BW x 8 PI


    Ring Dips-

    BW x 10
    BW x 10
    BW x 10
    BW x 10


    1 Arm DB Rows-

    80s x 12/12
    80s x 12/12
    80s x 12/12


    Comments:

    Pretty damn good pressing today. Actually very happy with how things went. Overall the workout went very smoothly.




    Crossfit Endurance-

    Run:

    30 sec on / 20 sec walk x 8 rounds

    Distance Covered: 1425m covered

    Fuck, fight, or hold the light.

  4. #5654
    Senior Member Bruteman's Avatar
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    You better be carefull, or you'll end up like me. Sort of big, sort of strong and sort of in shape. The old "jack of all trades, master of none" syndrome. It's ok when you get a little older and more settled down in life, but you're too young to be complacent like that. Pick something and be great at it. For the time being it's ok I guess, since you're doing the whole law enforcement thing, but after that I expect to see you become an elite powerlifter, or master BJJ practitioner, or Crossfit icon. Got it?!
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  5. #5655
    Senior Member Bruteman's Avatar
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    Oh yeah, a world class marksman would be acceptable too.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  6. #5656
    Who me? Chubrock's Avatar
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    Haha I hear ya bro. I'll definitely focus on one more than the others once I get settled somewhere in law enforcement.

    Fuck, fight, or hold the light.

  7. #5657
    I'll need the motivation. Looks good man, keep it up!

  8. #5658
    Who me? Chubrock's Avatar
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    Workout: Lower

    Location: CF Wilmington

    Weight: ~180lbs


    Oly Squat (3s)-

    *Based off 90% of 275*

    45lbs x 8 x 2
    95lbs x 5
    135lbs x 5
    175lbs x 3
    200lbs x 3
    225lbs x 6


    Conv DL-

    135lbs x 5
    185lbs x 5
    225lbs x 5
    245lbs x 5



    GHD Situps-

    BW x 6/6
    BW x 10
    BW +12kg x 10
    BW +16kg x 10
    BW +16kg x 10



    Band Wood Choppers-

    Blue x 6/6
    Blue x 6/6



    Stretching



    Comments:

    I hate conventional stances, but I'm weak at them so I work on them. I'm going to run the 5-3-1 with the Oly Squat, so I started that today. For some reason I decided to pull conventional instead of sumo. It does a number on my back, but I can't put it off for forever.

    Fuck, fight, or hold the light.

  9. #5659
    Who me? Chubrock's Avatar
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    Workout: WOD

    Location: CF Wilmington

    Weight: ~180lbs


    WOD: 5 rounds for time...
    10 Thrusters (105lbs - m / 75lbs -f)
    Run 100 meters
    7 Pull Ups


    Time- 9:23


    Comments:

    Got suckered into doing this one. Was planning on doing some CF Endurance stuff but all my buddies started talking ****. Put up the 4th best time for those that had already run it. Was on pace to put up the best time but ended up blowing my load on the last round.

    Fuck, fight, or hold the light.

  10. #5660
    Who me? Chubrock's Avatar
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    Went down to the track and decided to time my 1.5 mile. For some reason I decided I would run around the outside lanes, not thinking that it made that much difference. I got pissed when I saw my time was 12:10, especially since that is almost 30sec slower than my time from last month. I came to the house and started researching exactly how much more is added by running along the outside lane. Apparently I tacked on an extra ~300m or so which is why my time was blown so far out of proportion.

    Because there isn't an agreement on the exact constant to use, I averaged the three I found and came up with a 1.5mile time of 10:49 which is almost a full minute faster than last month. Because I'm not 100% there are 8 lanes on the track, I also came up with an average if there was only 6 lanes. This average came up to be 11:06 which is almost 40sec faster than last month. Either way, I'm getting faster.

    Fuck, fight, or hold the light.

  11. #5661
    Who me? Chubrock's Avatar
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    Did 2.5 mile run today at the loop. Finished in 19:17 which is a minute or so PR for that location.

    Fuck, fight, or hold the light.

  12. #5662
    Who me? Chubrock's Avatar
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    Workout: Upper

    Location: CF Wilmington

    Weight: ~180lbs



    CGBP (5s)-

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 5
    145lbs x 5
    165lbs x 5
    185lbs x 12 (+~2 rep PR)


    Chins-

    BW x 10 PA
    BW +16kg x 5 PA
    BW +16kg x 5 PA
    BW +16kg x 5 PI
    BW +16kg x 5 PI
    BW x 10 PI


    Ring Dips-

    BW x 12
    BW x 10
    BW x 10
    BW x 10


    Face Pulls-

    Green x 10
    Green x 10


    Ring Chins-

    BW x 5


    Comments:

    Some pretty good pressing today. I'm continuing to hit PRs with my CG. I hope that I hit 205 for a solid number here shortly. Next week should be a good one.



    Crossfit Endurance-

    Sprint/Recover: 3 rounds of (20sec/60sec off, 20sec/50sec off, 20sec/40sec off, 20sec/30sec off, 20sec/20sec off, 20sec/10sec off) Start next round after 10 sec rest...

    Total Distance Covered- 2550m
    Total Distance Covered Walking- 1120m @ ~15:00/mile pace
    Total Distance Covered Running- 1430m @ ~6:43/mile pace


    Comments:

    Felt like my running was a good bit faster, so my estimations could be way off.
    Last edited by Chubrock; 04-13-2009 at 07:03 PM.

    Fuck, fight, or hold the light.

  13. #5663
    Who me? Chubrock's Avatar
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    Workout: Lower

    Location: CF Wilmington

    Weight: ~180lbs


    Oly Squat (5s)-

    45lbs x 5
    135lbs x 5 x 2
    165lbs x 5
    185lbs x 5
    205lbs x 10


    GHD Situps-

    BW x 6/6
    BW x 10
    BW x 10
    BW x 10
    BW x 10


    Comments:

    Too congest so I'll finish tomorrow. Squatting went well.

    Fuck, fight, or hold the light.

  14. #5664
    Senior Member Bruteman's Avatar
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    Saw a grill that looked like a revolver this past weekend. They did an excellent job on it too. It opened up and had the grill inside, with a big long barrel going out the left of it, some sporty car wheels and rims to the lower right made the grip, and the propane tank and what not underneath were the trigger. I didn't get a picture of it, but I think someone with me did. If so, I'll post it up for you. It really was very well thought out and made.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  15. #5665
    Senior Member Bruteman's Avatar
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    Ok, I didn't remember it exactly right. So sue me. Here's a picture of it.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  16. #5666
    Who me? Chubrock's Avatar
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    Brute- That is ****ing amazing. A-M-A-Z-I-N-G.


    As many rounds as possible in 15 minutes of...
    5 box jumps (24 - m / 20 - f)
    5 ring dips
    5 deadlift (185lbs - m / 155lbs - f)
    5 alternating knees to elbows


    Score- 10 Rounds and 5 Box Jumps

    Comments:

    Tweaked my damn back but finished it up. Still finished near the top.

    Fuck, fight, or hold the light.

  17. #5667
    Who me? Chubrock's Avatar
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    Back is kinda ****ed up but seems to be healing pretty fast. Went for a run today to see how things went.


    Workout: Run (pace)

    Location: Royal Lane

    Weight: ~180lbs


    *Pace goal was 7:00/mile*


    1600m/1200m/800m/400m

    Rest between rounds = amount of time taken to run previous distance

    Times-

    7:13/5:19/3:29/1:30


    Comments:

    Seems like my pacing got a bit better over the different intervals. I was only a few seconds off per round each time. The last round I decided to go ahead and run it out. Decent pacing today.

    Fuck, fight, or hold the light.

  18. #5668
    Who me? Chubrock's Avatar
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    Workout: Bench

    Location: CF Wilmington

    Weight: ~178lbs


    CGBP (5-3-1)-

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 5
    165lbs x 5
    185lbs x 3
    205lbs x 7 (+2 rep PR)


    Chins-

    BW x 8 PA
    BW x 8 PA
    BW x 10 PI
    BW x 10 PI
    BW x 8 PF
    BW x 8 PF
    BW x 6 Mixed
    BW x 6 PI


    Ring Dips-

    BW x 10
    BW x 10
    BW x 10


    Face Pulls-

    Green x 10 x 2


    Comments:

    Some good pressing for me today. Especially since I didn't feel all that great going in. Had class PT before heading to the gym so I wasn't too sure how things would go. Hit a very solid PR for me.



    All Out Efforts (Run).
    1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 1 min off, 1 min on

    Distance Covered: 2.35 miles (.1 mile PR)
    Distance Covered Walking: .45 miles at ~15:00/mile pace for 6:50 total
    Distance Covered Running: 1.9 miles at ~6:18/mile pace for 12:00 total

    Comments:

    I ran with a good buddy today. He's a great runner and I just tried to push the pace so he'd have a bit of a workout. The first half of the ladder we were probably around a 5:45 pace on the running portions. I faded on the second half but still put up some decent numbers.

    Fuck, fight, or hold the light.

  19. #5669
    Who me? Chubrock's Avatar
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    Took it easy today:


    WOD

    5 Rounds For Time:

    10 ring dips, 8 pull ups, 15 push ups, 10 box jumps (24"), 20 crunches


    Time- 10:08

    Fuck, fight, or hold the light.

  20. #5670
    Who me? Chubrock's Avatar
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    Had the POPAT today:

    # The applicant will remove his/her seat belt, exit the patrol vehicle and advance 100 yards on foot. Then, the applicant will turn around and return the 100 yards to the patrol vehicle. Then, the applicant will open the passenger door and remove the seat belt fastened around a victim (150lbs), body drag the subject 50 feet and place gently on the ground. The applicant will then scale a set of 5-up and 5-down steps three times. The applicant will then advance 25 feet on foot and use body force to open a 50-lb. metal door. The applicant will then perform 20 military style push-ups followed by 20 sit-ups. *(Note: Push-ups and sit-ups will be standardized with no modification for gender or age.) The applicant will then advance on foot back to the steps and scale and circle the same staircase as before. The applicant will then advance on foot 25 feet from the staircase to a 40-foot enclosed culvert. The applicant will enter the culvert and crawl through on hands and knees. Upon exiting the culvert, the applicant will again perform 20 push-ups and 20 sit-ups. The applicant will then advance on foot 100 yards and return 100 yards to the patrol vehicle.

    # The applicant will then grab the victim (standing by the vehicle) and drag the victim 50 feet. The applicant will then give the two street names in the same order they were given at the start of the test. Once this is completed, the clock will stop. (If the applicant does not remember the street names, he/she will have to advance 100yds and return 100 yards to the corner of the steps; then, the clock will stop.)


    Time- 3:55



    200m x 4 sprints-

    :36, :32, :30, :30 (4 seconds faster than my best 200m run)


    Also rolled for about an hour.

    Fuck, fight, or hold the light.

  21. #5671
    Who me? Chubrock's Avatar
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    Had our PT Test today. It was pretty warm outside.

    Pushups: 80/min

    1.5 Mile Run- 10:56


    Comments:

    First official sub 11 minute 1.5mile run. I wasn't very hydrated and even out of the gate I was feeling nauseous. I think if I had been hydrated a bit better, I would've knocked another 10-15 sec off. Good to finally get under 11. Now I've gotta get under 10.

    Fuck, fight, or hold the light.

  22. #5672
    Who me? Chubrock's Avatar
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    2.5 mile run - 18:26 (:39 sec PR)

    Fuck, fight, or hold the light.

  23. #5673
    Who me? Chubrock's Avatar
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    Workout: Upper

    Location: CF Wilmington

    Weight: ~175lbs



    CGBP (3s)-

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 5
    160lbs x 3
    180lbs x 3
    200lbs x 8 (+3 rep PR)


    Chins-

    BW x 8 PA
    BW x 8 PA
    BW x 8 PI
    BW x 8 PI
    BW x 8 PF
    BW x 8 PF


    Ring Dips-

    BW x 10
    BW x 10
    BW x 10



    Comments:

    Hit a pretty decent PR today. My weight is down but my bench is still going up which is fine for me haha.




    Crossfit Endurance:

    Run-

    10:20 x 16
    10 seconds on 20 seconds off for 16 rounds:

    Distance Covered- 1425m
    Distance Walked (5:20 total)- 569m @ ~15:00/mile pace
    Distance Ran (2:40 total)- 856m @ ~4:58:8/mile pace

    Fuck, fight, or hold the light.

  24. #5674
    Who me? Chubrock's Avatar
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    Workout: Light WOD

    Location: CF Wilmington

    Weight: ~175lbs



    1/2 Cindy-

    AMRAP in 10min of:

    5 Chinups
    10 Pushups
    15 Squats


    Rounds- 12


    Stretching



    Comments:

    Wanted to take today a bit easier than normal. Trying to keep myself as healthy as possible.

    Fuck, fight, or hold the light.

  25. #5675
    Who me? Chubrock's Avatar
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    Workout: CF Endurance

    Location: CF Wilmington

    Weight: ~175lbs



    Crossfit Endurance Run-

    5 min on, 5 min off, 4 min on, 4 min off, 3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off

    Total Distance Covered During Running Portion: 3650m (+200m from last time)

    Average Pace Per Mile- 6:34/mile (:23/mile faster than last time)

    Fuck, fight, or hold the light.

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