Breslin Ocs Plan

7/30/2019 Breslin Ocs Plan

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WEEK 1

12.27.2007

New log and format. In the past month I have done almost nothing, due to finals,Grady, and holidays. I am moving toward a five- six day a week program, combiningthe Austere Crossfit Program, and the FIRST running program, IOT get ready for

OCS. Due to the little ones and school, I will probably need to make adjustmentsfrom time to time.

Monday 12.24.2007(Day One Austere Program (D1AP)

I did a modified version of Ivan.Ivan-AMRAP2070lb PP-12 repsPullups-10 reps

Modifications- I used 2 35lb KBs and wore a 20lb. weight vestend result- 8 rounds

Wednesday 12.26.2007 (D2AP)

Camille 3rds for time of:-run 600m-5 X(5 pullups, 10 pushups, 15 squats)

Modifications- I had to do this at night with Grady in tow, so I did Cindy instead. End result- 18rounds.

Thursday 12.27.2007 (D3AP)

2.4 km run

Modifications- I ran 3 miles instead in order to see where I stand, running wise. I suck. Part of itis the weight (fat not muscle) gained over a month of inactivity. Part of it is a lack of runningover the last few months. In any event it took me 25:54. Im going to run another one on

Saturday I think, IOT to see if it improves. I need to determine a baseline for the FIRSTprogram.

Friday 12.28.2007 (D4AP)

15-12-9-6-3 rep rounds for total time of:140 lb DeadliftHandstand pushupsVertical jump, 1 foot above reach

Modifications- I used 135 lb for the dead lift, subbed the handstand pushups for 95 lb.overhead presses, and subbed the vertical jump for 30 inch plyo box jumps. Total time11:04. I wish I had done it as rxed with the handstand pushups, because it seemed way tooquick.

Saturday 12.29.2007 (D5AP)

Five Rounds for time of:Run 400m65 lb power clean


2/13

Modifications: I couldnt get away from the house to complete this as rxed. I had to wait for thekids to go to bed, and stay at the house, so I did:

5 rounds for time of:20 power cleans with 35lb KB20 burpees (modded to no jump so as not to shake the house)

15:00

After I cooled down I did a 2 minute crunch test to see how that portion of the PFT looks. I got100, but it was a little shaky. Abs could use some more attention. I would rather have done theworkout as the metcon that it was supposed to be, but I was glad to get a good hard workoutin despite the family situation.

WEEK IN REVIEW:

So this was a rough first week back. Our sleep schedules are totally fucked because of the littleone, and I have found it hard to ask for personal time to work out that would leave Angela atthe house with both kids awake. Also this was Christmas week. This led to several modifiedworkouts that I am not entirely sure gelled well with the original intent of the publishedmaterial. My run time is atrocious.

All of those concerns accounted for, I am proud to have gotten five hard workouts in, includinga 3 mile run test, which is always a daunting task for me to undertake. Next week I will do abetter job of sticking to the plan. Of course I will make adjustments for days that I have a runplus a run-centric metcon. Those adjustments will depend on the time that I have available tome that day. Next week I begin the First program, which intimidates me to no end, but I willsuck it up buttercup.

WEEK 2

Monday 12.31.2007 (D6AP)

For time reps of pullups, pushups, squats, sit-ups, burpees:10, 150m, 9, 150m, 8, 150m, 7, 150m, 6, 150m, 5, 150m, 4, 150m, 3, 150m, 2, 150m, 1,150m.

Modifications: Once again I couldnt get to this until after everyone was asleep. I had toeliminate the runs, but to make up for it, I wore a 20 lb. weight vest. The addition of the vestand the subtraction of the runs changed the workout form a metcon/gymnastics workout to astrength/gymnastics workout, but I think I will be okay. Ill get plenty of metcon with the crazyrun plan that will hopefully start tomorrow. My time for this effort was: 18:41.

After this was done I was feeling a little froggy but didnt want to compromise tomorrowsdouble shot of workouts. I did an abs workout, Crossfit style. It was:

5 rounds for time of:10 Knees to Elbows10 rollouts with the boxing wheel9:52

Tuesday 1.1.2008 (D7AP) (D1FRP)

Furman Program:10- 20 minute warm-up8x 400 w/400 RI10 minute cooldown

Austere Program:Angie100 pullups


3/13

100 pushups100 situps100 squats

Modifications: I only did 6 intervals with no 400m rest interval in between any of them. Ipussed out, basically. The intervals times were:1-1:44

2-1:433-1:404-1:345-1:486-1:33

I plan on restarting the program and doing this workout again next week.

For Angie It took 25:15. I did it in the evening several hours after the run.


Helen3 Rounds for time of:400m run

21 Kettle bell swings (1.5 pood or 56 lbs)12 pullups

Modifications:

I used a 35 lb. kettle bell. My time was 13:20, a 2 minute PR!

Thursday 1.3.2008

Nothing

Friday 1.4.2008 (D9AP) (D2FRP)

As Rxed (XFit)

TabataDouble Under, pushups, squats, sit-ups, pullups

Furman:1 mile warmup2 mile @ 7:401 mile cooldown

Modifications:

I only jogged three miles. It took about 30 minutes. I am a total pussy about running. A totalpussy; no self control once the pain sets in on the run.

I subbed out the double unders for Kettle bell swings. Results were as follows

KB Swings- 13,12,11,11,11,10,11,10Pushups- 18,18,12,12,14,9,10,9Squats- 20,20,19,20,19,17,13,19Sit-ups- 9,11,10,9,10,7,7,8Pullups- 4,5,5,5,5,5,5,5

Saturday 1.5.2008 (D10AP)As rxed:21-18-15-12-9-6-3 rep rounds for time of:-50 lb front squat


4/13

-Sit-ups

Modifications:

I subbed Kendall for the 50 lb weight. She weighs about 30 lbs.Time: 6:31.

WEEK 2 IN REVIEW:

I quit Copenhagen this week. I am so fucking miserable that I can hardly think. This week againI was able to knock out five Austere Program workouts with minimal modifications. The runningwas another story however. I am going to hang up the FIRST program for a while, and try anew one from runners world that starts at a lower place and builds up. This week I will shootfor better adherence to both the austere plan and the run plan.

WEEK 3

Monday 1.7.2008 (D11AP)

CindyAMRAP in 20 minutes of:

5 pullups10 push-ups15 squats

19 rounds + 5 pullups

I also did a 55 lb farmers walk with dumbbells, 30,40, and 50 lb waiters walks. I did 3 10second l-sits.

Tuesday 1.8.2008 (D12AP)

Run a 5K.

Modifications: I ran 3 miles. It took 23:39, a 2 minute 15 second improvement since the last

time. Another 2 minute improvement will put me closer to the right area.


Frelen4 rounds for time of:400m run70lb thrusters 15 repsPullups 15 reps25:05

Modifications: I used 35 lb kettle bells. Those and my #%$^@& slowed me down. FUCK!!!!!!Thursday 1.10.2008 (D2RWP)

Run 2 miles at a 9:03 pace

16:56

The run felt pretty good. Concentrating on the pace helped it from getting too boring. I wenttoo fast, but Im not too mad about it.

Friday 1.11.2008 (Fill-In Day)

I was supposed to run today, which would have been a combination of my run plan and theAustere plan, but we had people coming over and my shins were still smarting from yesterday.I will run tomorrow. To blow off steam I did a variety of stuff:


5/13

Max pullups, dead hang18 (I need to start adding more dead hangs and doing the CFWU starting next week)

MaryAMRAP in 20 minutes of:5 handstand pushups

10 one-legged squats(20 regular squats)15 pullups6 rounds+5 HSP, 20 SQ, 5 PU (I did 20 regular squats b/c I cant do pistols anddeadhang pullups to work on that weakness)

5 rounds for time of:20 KB swings, 35 lb KB10 KTE12:06 I was shooting for sub-10 but my forearms were fried. Great little ass-kickerto fry the core a bit.

100 pushups for time:3:26

Tomorrow is a little run. The Austere plan calls for a max-effort 1.5 mile and the RW plan calls

for an easy 2 mile, so, I will do, a max-effort 1.5 mile, followed by an easy 0.5 mile, and then aTabata run.

Week 3 Review

I never did the run on Saturday like I planned, nor did I run Sunday. For the upcoming week Idlike to focus more intently on doing the Crossfit Warm-up and trying to push it harder duringthe workouts. I need to have more days where I am totally shot at the conclusion of theworkout, with nothing in the tank. I have been taking way too many little breaks within theworkouts.

WEEK 4

Monday 1.14.2008 (D16AP)

GagetownFor time:-run 400m-70 lb thrusters 21 reps-30 pullups-run 800m-30 pullups-70 lb thrusters 21 reps-run 400m25:35

Modifications: I used 65 lbs instead of 70 lbs. I took too many rests and I didnt push the runsnearly hard enough.

Tuesday 1.15.2008 (D18AP) (D4RWP)

RWP:Run 2 miles @ 9:031st mile in 8:262nd mile in 9:00


6/13

Austere Program:Three rounds for time of:-400m run-21 burpees-21 pullups19:27 (5 minute PR)

Modifications: I was running with Kendall in the stroller. I broke the run up into one mile beforethe workout and one after. I think that was dumb, and wont do it again. I was pleased with thePR.Thursday 1.17.2008 (D19AP) (D5RWP)

RWP:Run 3 miles @ 9:0325:07(8:23m/mile)

Austere Program:Three rounds for time of:-800m run-50 pushups-50 situps

23:48

Modifications: No modifications. Once again I need to push the envelope on the Crossfit a littlemore. I was barely running during the last 800m interval. I was pleased that I was able tocombine the two without too much pain. I think the way to do it is to always do the run first

Friday 1.18.2008 (D20AP) (D6RWP)

RWP:Run 3 miles @ 9:0323:55

Austere Program:Carla

Five rounds for time of:-400m run-100 lb. dead lift-25 sit-ups32:24

Modifications: I did 95 lb. dead lift. I wore boots and a 20 lb weight vest.

Week 4 Review

Im still dragging ass when the going gets tough in the WODs, which is unsat. I need to keepmoving hard when it gets shitty. Its a mental block. Also I need to do the GD warmup so I canget some consistent pullups and other calisthenics going.

Week 5

Monday 1.21.2008 (D21AP) (D7RWP)

RWP:Run 3 miles @ 9:0327:00 on treadmill @ 1% grade

Austere Program:Run 400m


7/13

100 squatsrun 400m75 squatsrun 400m50 squatsrun 400m25 squats

20:17 on a treadmill. I did the runs at a 6:58 pace. I should have gone faster.

Comments: I felt like shit today.


As Rxed:15-12-9 reps for time of:-Double under-50lb. thrusters-Ring dips-100lb DL-35lb. hang squat clean18:55 (modded see below)

Modifications: I subbed tuck jumps for double unders. I used DBs for the thrusters, I did 135 lbsfor the deadlift, and used kettle bell for the HSC. Oh and I was feeling froggy at the end, so Iadded a round of 6 and a round of three at the end, otherwise I would have finished around 14minutes. After the workout I did a two minute round with each hand of a farmers walk with a35 lb. kettle bell, and three rounds of hanging L-sits.


Rxed:Five Rounds for time of:pull-up/push-up/squats:

-25-15-5-20-15-10-15-15-15-10-15-20-5-15-2510:20

Comments: Last time I did this with a 20 lb vest on and it took 22 minutes. I should have doneit with the vest again but I didnt. I felt good about how I moved through the workout though.Very few breathing breaks that were over-long. Next time, Ill try with a vest and see whathappens.

Thursday 1.24.2008 (D24AP) (D8RWP)

RWP:

Run 3 miles @9:0324:13 (8:04 pace)

Austere Program:6km Fran March

Modifications: I didnt do the march, I just did Fran inwait for it 9:37, a 1:23 PR fromNovember. I did it after a 3 mile run which pleases me to an extent. I focused on the mantra,slow is smooth and smooth is fast, but I still bonked pretty hard after the round of 21. I hadbroken sets every round. If I could achieve the conditioning to get 21 and 21 on the first round,


8/13

I think I would knock minutes off my time. I was HURTING after this was done and spentseveral minutes rolling around on the floor in pain. I felt good about how I pushed todaythrough the workout.

Friday 1.25.2008 (D25AP) (D9RWP)

RWP:

Run 4 miles @ 9:0334:50 (8:43/mile)

Austere Group:Hugo3 rounds for time of:-run 400m-50 lb thrusters, 30 reps-30 pullups25:16

Comments: The run sucked penises. It was so fucking cold, 22F. I think the 3 beers I dranklast night, getting up at 3:30 am with the babies and the cold all worked me over a bit. I needto really focus on my running the next two weeks, as I have a PFT on Feb 9 th. The Crossfitworkout was okay. I should have pushed the runs harder as usual.

WEEK IN REVIEW:

Overall Im pleased. I need to quit skipping Wednesday as a run day, so Im not running twodays in a row on Thursday and Friday. I need to push the runs harder on the WODs and onceagain, begin with a warmup!!!!!!! Still, that being said, I have completed every workout for fiveweeks. Not bad!

WEEK 6

Monday 1.28.2008 (D26AP) (D10RWP)

RWP:Run 3 miles @ 9:0322:50

Austere Program:100 situps20 box jumps100 squats

25 pullups2.4 km runAround 8:30 heavily modded see below

Modifications: I pushed the run because I have a PFT coming up and I wanted to see where Iwas at, run wise. I was pleased with the prognosis. I think I could do a little better by myself,and maybe take another minute off when we do the group PFT. Because I was already runninga fast three mile, I took the 2.4 km out of the WOD. I subbed crunches for sit-ups, tuck jumpsfor box jumps, and I did dead hang pullups. I got 100 crunches in 1:38 and was able to crankout 19 dead hangs. I think PFT day should make me good for another 1-2 pullups.


9/13


Austere Program:For time:-400m run-135lb Dead lift-25 reps

-400m run-45 lb thruster 25 reps-400m run-45 lb push press 25 reps-400m run-45 lb front squat 25 reps18:12

Comments: Weak performance. I didnt push it very hard today. Weak!!!!!

Wednesday 1.30.2008 (D29AP) (D11RWP)

RWP:

Run 4 miles in 9:0332:27(8:07 pace)

Austere Program:Barbara:5 rounds for time w/three minute pause between rounds20 pullups30 pushups40 situps50 squatsI tried to do this twice; once at Quiet Waters, and once at home. It didnt happen.The run just took too much out of me.


Austere Program:Barbara:5 rounds for time w/three minute pause between rounds20 pullups30 pushups40 situps50 squats1-4:242-5:503-5:284-5:245-5:40

Friday 2.1.2008

Austere Program:Mary CAT 3AMRAP in 20 minutes of:-5 HSPUs-15 pullups-25 squats7 rounds plus 5 HSPUs


10/13

After that I did 5 rounds of 20lb weighted pullups and weighted ring dips. Results:Pullups-5, 5,5,5,4Dips-6, 7,8,6,6

Saturday 2.2.2008

Grand Opening at Crossfit Annapolis/BWI

3 rounds for time of:20 KB swings (1.5 pood)40 push press 45lb bar60 squats12:12

Week 6 Review:The week went okay. Im taking it easy next week due to the PFT next Saturday. Im excitedabout my running progress. After next week Im going to jump back into the Austere programagain.

WEEK 7

Tuesday 2.5.2008

Run 3 miles24:12

Crossfit:AMRAP in 20 minutes of:-10 reps 35 lb. KB thrusters-8 pullups-15 burpees6 rounds plus 10 burpees

Wednesday 2.6.2008

3 rounds of max effort pullups with 20 lb. vest10, 7, 4

Saturday 2.9.08

PFTPU-23crunches-100Run-21:42277

Weak week in Review: I did shit and fuck this week so there isnt much to review. I washappy and pissed about the PFT. I should have pushed the last mile much harder, but I alwayshold back.

Week 8

Monday 2.11.2008 (D32AP)

As Rxed: 4 rounds for time of:


11/13

- 50, 30 lb. squats-run 600 meters23:14(heavily modded see below)

Ride stationary bike on cardio for 40 minutes14.41 miles

Modifications- This sounds like a weak excuse, but my shins are hurting pretty bad. I moddedthe Austere workout to 600m rows and I gripped a 35lb plate. I did them in the wrong orderhowever; whoops. I rode the bike because of the shin pain. I might try running tomorrow.Oh yeah, I did a shitty little two round, ten rep CFWU and three 55 lb farmers walks after theworkout.


As Rxed: As many rounds in twenty minutes of:

-70 lb thrusters, 10 reps-8 pullups-run 150 m

Modifications: Rowed instead of ran due to shins.

-95 lb thrusters, 10 reps-8 pullups-row 150m6 roundsWednesday 2.13.2008 (D33AP)

As rxed:With a continuously running clock do 1 pullup the 1 st minute, 2 pullups the second minute, etc,until you cant go no mo.

12 rounds= 78 pullups


As Rxed:Run a 5kI rowed a 5k as Im still trying to let my shins heal. I did a 20:44, a PR.

Comments: I did a CFWUx10x2 for the second time this week. After the workout I did afarmers walk. Next week I will introduce the running into the game again. I also want to workout some way to include Tabatas into my work.

Friday 2.15.2008 (D35AP)

As Rxed:Complete as many rounds as possible in twenty minutes of:-5 HSPU-12 Pullups10 rounds plus 5 HSPU and PU

WEEK 9

Monday 2.18.2008 (D36AP) (D6RWP)

RWP:As Rxed:3 miles in 9:03


12/13

31:17 Terrible run. I slept for shit last night, ate breakfast too late and had a cuppajoe right before the run. The week layoff from running didnt help either. I willimprove with every run from here Ill bet.

As rxed

Austere Program:Four rounds for time of:-Run 400m (Subbed 500m row)-50 squats17:15

Tabatas:Run on TM @ 6:22/mile and 2 degree inclineI completed only four of these today. They sucked mightily, and so did I today.Burpees:6,5,4,4,3,3,3,3 again sucked mightily. For the Tabatas (indeed all Crossfit) I need toremember to PUSH.

Abs:1 minute L-sit

1 minute decline sit-ups- 20


As Rxed:800m run25 reps 45lb bar clean and jerk600m run50 reps 45lb bar deadlift400m run75 reps 45 bar squat

As Modded:800m row

25 rep 95lbs power clean and jerk600m row50 reps 95lbs deadlift400m run75 reps 95 lbs squat28:54

I had scheduled myself to do 20 minutes on the stairclimber, but I did:10 minutes on level 10. I held onto the rails too much. Another case of overscheduling and underestimating what the WOD will suck from my soul.

Tabatas:Row: 840mSquats: 13,14,14,13,13,13,14,14,14

Abs:1 minute L-sit1 minute GHD situps-12


As rxed:For time reps of pullups, squats, sit-ups, pushups, burpees:10, 150m, 9, 150m, 8, 150m, 7, 150m, 6, 150m, 5, 150m, 4, 150m, 3, 150m, 2, 150m, 1, 150m


13/13

As did:I subbed 250m row for each run and finished in 27:30.

Tabatas:Run- Done completed 8 rounds on pavementPushups- 15,16,13,13,12,10,11,10

Comments: I was supposed to do a 3 miler today which I will now have to push off untiltomorrow in the snow. I skipped abs today because well, I felt like it . Back on with themtomorrow.

Thursday 2.21.2008 (D39AP) (D8RWP)

Austere:135lb deadlift, 95lb thruster, 45lb pushpress25-15-520-15-1015-15-1510-15-205-15-2523:34

Run:3 miles @ 9:0322:36(7:32 pace per mile)

Tabatas:Row-950m

Abs:1 minute Hanging L-sit1 minute bicycle situps-30

Comments:I upped the weight on the Austere WOD. Dale looked over my program yesterday and askedwhere the lifting was. Rather that go down the road of trying to figure out how to fit that in too,I decided that I will just add more weight to some of the weight workouts, at least until I getback from OCS. 75 95lb thrusters are no joke. Ill bet the next time I do Fran I post arespectable time, though. I like the addition of the Tabatas this week. They suck, but I thinkthey will pay some dividends on the running without aggravating my sensitive shins.

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