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Old 11-28-2007, 08:03 PM   #1
Christian Gotcher
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CJ Gotcher Log

As of the time I'm starting this program, I am 155 lbs (give or take a few to water loss), male, age 20. I am a midshipman at the United States Naval Academy and started Crossfit in hopes of increasing overall strength to improve my chances of being accepted for SEAL training. My most recent Navy and Marine Corps PRT/PFT/PST scores are these:

Navy:
101 Pushups in 2 minutes (barely in time)
101 Situps in 2 minutes (maxed with about 25 seconds to spare)
8:32 mile and a half runtime

Marine Corps:
24 Pullups, Marine form (chin to bar)
101 Sit-ups in two minutes
17:52 3 mile runtime

SEAL PST:
9:32 500 yd swim in sidestroke, no goggles
92 pushups in 2 minutes
120 situps in two minutes
19 pull-ups
9:23 mile and a half run-time in boots and combat utilities

Although I post decent times on the PFT exercises, I still need to improve on them, and my overall physical strength (as noted by my ruck-run times and weightlifting scores) need a LOT of work. I suffer from many of the weaknesses of aerobics-obsessive athletes (cross-country in high school), and it was even worse before coming to the Academy. My goals for the PST are:
8:00 swim
120 pushups
130 situps
25 pullups
8:50 mile and a half

And I will accept whatever improvements I can get on overall strength. I want to be able to do 10 muscle-ups consecutively by March (can't do 1 yet).
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Old 11-28-2007, 08:05 PM   #2
Christian Gotcher
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November 26

WOD:
Don't have plates or weights, so I put a 45lb rucksack on and did sets of max reps.
With ruck: 1/2/2/2/3/1/1/1/2
Without ruck: 1/2/3/4/5(circle alternates)/4/3/2/1
With ruck: 1
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Old 11-28-2007, 08:06 PM   #3
Christian Gotcher
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November 27

Jackie: 12:41
Weights as prescribed, switching between sets of 10 thrusters and 5 pullups. It's my first time rowing or doing thrusters, so I'm pretty happy. Still need to work form for both.
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Old 11-28-2007, 08:10 PM   #4
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Re: CJ Gotcher Log

SEAL PT with the LT on the yard:

4 Mile Run @ 7:00-7:30 mile pace including hill run/buddy carries/sprints. Dissatisfied with my buddy carry speed, but solid running otherwise.
2 5 minute Rounds of Log PT (shoulder presses, bench presses). No problems.
Max set of pullups- 18

In the afternoon, I helped a few friends with a basic, light PT workout.
1 Mile run
2 minutes max pushups (85)
50 V-ups
50 Rockers
2 minutes max pushups (73)
100 crunches
25 "Cherrypickers"
30 Leg Levers
2 minutes max pushups (lost track)

I'm feeling lots of soreness in my thighs/quads, but nothing dramatic enough to stop. My IT Band is acting up, so I'm stretching consistently throughout the day. Drinking plenty. Getting about 6 1/2 hours of sleep a night, average.
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Old 11-29-2007, 06:36 PM   #5
Christian Gotcher
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November 29

Light 2 mile run with brief sprint intervals.

20 minutes in rounds of
12 Push Press at 65 lbs
12 Kettlebell Swings at 30 lbs
12 pullups

Completed 5 Rounds.

Somewhat dissatisfying training day. Legs still hurting pretty bad- normal walking/going up/down stairs is awkward. Push press needs to go up pretty dramatically. I could have done a higher weight kettlebell, but all the 40-70# dumbells were in use (not to mention awkward) and I couldn't find the 1.5 pood.

Things to work on:
Maintaining lumbar curve in the push press and kettlebell swing
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Old 11-30-2007, 04:16 PM   #6
Christian Gotcher
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November 30

"E Course Run"
3 miles (ranging from light to heavy hillwork, rarely flat) in boots and combat utilities, ~27 minutes, pacing for the E-Course.
Moderate intensity run through the "E-Course" (1-2 mile hill running with obstacles- would have gone for speed but the leaves took traction, made it dangerous)
3 miles back at 25:30

WOD:
Continuously-running-clock-pull-ups: 9 rounds.

Legs are feeling better. Roommate set up a pull-up bar on our doorframe, so starting last night, we've done five pull-ups every time we exit or enter the room.
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Old 11-30-2007, 10:04 PM   #7
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November 31

Pull-up bar broke (cheap POS). Using shower curtain. It's slightly more awkward, but it's something. Otherwise,

Rest Day.

Go Navy! Beat Army!
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Old 12-02-2007, 09:29 PM   #8
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December 2

Rest Day

Bumping the enter/exit room pullup cost to 8. On the way in, I'm using a reverse grip, a suggestion I got from reading the CFJ pull-up article.

Oh... and we beat Army.
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Old 12-03-2007, 06:29 PM   #9
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December 3

Tried PO1 Taylor... those handstand pushups off the wall beat me down hard. I ended up doing

15,9,5
Handstand pushups (Not perfect form by any means)
Dips
Pushups
Time: 11:12

A few hours later, I did a 5-10-5 pullup ladder alternating grips.
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Old 12-04-2007, 06:50 PM   #10
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Re: CJ Gotcher Log

Afternoon workout:

Michael:
3 Rounds
800 Meter Run
50 Sit-ups
50 Back Extensions
Time: 16:40.
The wind and cold was outrageous, but I was using the gap between two of the track's spectator stands as my GHD, so I was shorting the extensions by about 1/2 the distance. It probably evens out in the end.

Evening workout:
Fight on Friday:
3 Rounds
30 Sprawl
30 Sit-ups
30 Push-ups
30 Squats
30 Sprawl and 1-2 punch on heavybag
Time: 24:28

I wanted to do an evening swim workout, but the pool was so ridiculously crowded that it wasn't an option. I'll have to go tomorrow afternoon, then.
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