No Iron

except the iron I taste in my mouth.

No access to the gym means another BWW.

100 burpees for time

Completed in 6:30 (2:45, 3:45)

CFish

Felt like doing a Crossfit-type workout, but all the gyms were closed. Not sure if this was a good idea after yesterday, but whatever. Short and sweet.

21-15-9 for time:

Decline pushups (28" step)

Knees-to-elbows

Completed in 4:17

Run

Warmup

1.5mi in 10:25

Cool-down

1:00 rounds:

5 pullups

10 pushups

15 squats

Completed 11 consecutive rounds

Weak shit.

Work Workout

Bored at work, I decided to do a quick workout during my dinner break.

0.5mi warmup

3 rounds:

10 DB deadlifts 40lb

10 man-makers 20lb

5 pistols L, 5 pistols R, 5 pullups, 25 vertical knee-raises

5 pistols L, 5 pistols R, 5 knee-tuck pullups, 25 alternating vertical knee-raises

5 pistols L +10lb, 5 pistols R +10lb, 5 knee-tuck pullups +10lb, 25 vertical leg lifts

5 pistols L +10lb, 5 pistols R +10lb, 5 L-hang pullups +10lb, 25 vertical leg lifts

CFWoD 12/18/10

Warmup jog: 1k in 4:30

Scaled: complete as many rounds as possible:

5 chest to bar pullups
10 pushups at +10lb
15 reps overhead squat 65lb

I tapped out after finishing 4 full rounds in 9:15 while sharing the squat rack with two people doing pullups. Not satisfied with such a weak showing, I headed over to the C2 rowing machine.

10:04 rowing: 2431m (154 calories)

5:00 rest

5:05 rowing: 1269m (83 calories)

Cooldown jog: 1k in 5:15

BC Lift

Row 2:00 (completed 585yd)

10 pullups

3 rounds max pullups: 25, 20, 15

DB raises: 10 at 10lb lateral, front, angled

Hang power cleans: 12 at 65, 10 at 85

8 deadlift to hang power clean at 115lb

Superset: 3x10

DB shrugs at 45, 50, 55lb

DB tricep extensions at 10, 15, 17.5lb

25 GHD situps

That sucked. I don't know what happened. Couldn't do pullups without resting between reps. I did see some dude doing a Crossfit workout by the C2 rower, though. Looked fun.

vO2max, power gym

Went down to the Rutgers Psychophysiology Lab and took a VO2max test. A lot of obscure data aside, I wound up going five rounds of three minutes in their protocol at (1.7mph 3% grade), (2.5mph 12% grade), (3.4mph 14% grade), (4.2mph 16% grade), (5mph 18% grade), burning a total of 222kCal in 20:08 including warmup and cooldown. My heart rate reached a maximum of 198 BPM, my max VO2 4.37L/min or 64ml/kg/min. Technically speaking, I never plateaued and therefore probably didn't reach my VO2max, but after finishing that fifth round I knew I wouldn't be able to complete the next one so I cut out early. Looking at the data, I can see where my breaths per minute and respiratory exchange rate spike. I don't want to think about how painful another three minutes would have been.

Afterwards I hit the power gym and did a solid workout, practicing my power lifts in their last day before they close for the winter.

5 deadlifts 40kg

5 power clean 40kg

5 front squats 40kg

5 squat clean and jerk 40kg

5 snatches 40kg

5 deadlifts 50kg

5 power clean 50kg

5 front squats 50kg

5 squat clean and jerk 50kg

5 deadlifts 60kg (only 3 with good form)

5 power clean 60kg

5 front squats 60kg

5 squat clean and jerk 60kg

1 clean and jerk 70kg

WS4SB

3 rounds:

Max reps pushups at +25lb (25, 19, 12)

25 sky humps per leg

3 rounds superset:

10 pullups/parallel grip pullups/chinups

10 kneeling scarecrows, level 2

25 vertical knee-raises

4x8 DB military press at 25, 30, 35, 30lb

3 rounds superset:

10 barbell shrug 95, 145, 165lb

10 tricep pushdowns 17.5, 22.5, 27.5lb

The Big Chill 5k

Glenn Poole, 23 M
108th place
Time: 21:19.65
Pace: 6:51
Place: 102/1063 (56/443 for M18-24)
PLP: 60.49%

Finished just above the "local class" performance level percentage. Not bad, felt pretty strong. I knew that I had not prepared like I did in 2008 so I was pretty happy with my time, especially considering I had to stop and tie both shoes at one point.

For some reason it's got me thinking about the Berlin Marathon, someday when I'm no longer training for Ultimate...

WS4SB

Bench press: 5 at 95, 3 at 115, 3 at 135, 5 at 145lb

Incline DB bench: 10 at 30, 8 at 45, 9 at 45lb

Superset:

Supported bent-over row: 12 at 45, 10 at 70, 9 at 75lb

Seated DB power clean: 3x12 at 25lb

Barbell curl: 3x10 at 45lb

Army abs

25 vertical knee-raises

25 alternating vertical knee-raises

25 vertical knee-raises

25 crunches

Power Gym

10 overhead squats 20kg

3x(deadlift, power clean, jerk, front squat, jerk, back squat, military press) 40kg

3x(deadlift, power clean, jerk) 50kg

3 power clean 60kg

3 squat clean 60kg

3 power clean 70kg

3x6 deadlift 60kg

I realized that I need to break down my deadlift form and start back at the beginning. So that's what I'm going to do this winter.

Ugh

Crossfit hungover was a bad choice.

AMRAP in 10 minutes:

7 squats 155lb

10 one-arm DB overhead walking lunges 45lb L

7 burpees

10 one-arm DB overhead walking lunges 45lb R

I finished 3 rounds in 6 minutes, then hit a wall and had to stop myself from puking. Felt terrible the rest of the day.

Lift

What did I say last time? Well, I missed lifting so I took my time and went through a very basic lifting session.

10 overhead squats 45lb

5 front squats 95lb

5 BB military press 65lb

5 front squats 125lb

5 BB military press 95lb

5 front squats 145lb

5 BB military press 105lb

5 back squats 165lb

5 DB military press 45lb

3 back squats 180lb

2 DB military press 50lb

3x(8 DB flyes, 10 DB skull crushers) 20lb

3x15 incline situps with 25, 35, 45lb plates

Well, Thanksgiving is over and I'm still working through the last of the leftovers. With only a couple weeks left in the semester, my plan is to start building an aerobic base that will prepare me for the demands of winter training. I'm also interested in trying some of the static exercises that don't seem to make sense in-season, but might be a good way to let my body recover and strengthen in a new way. That being said, finals are coming up and my first priority right now needs to be school, but I found time today to go running with Chrissy

3.3mi in ~28 minutes

The first mile was strong, but then she asked if we could step it down a bit so we took it easy until the last stretch.

Form, Run

3x3(deadlift, hang clean, jerk, back squat, snatch balance) 40kg

5 snatches 30kg

5 hang snatches 30kg

5 snatches 40kg

5 deadlift 70kg

3 deadlift 80kg, 3 deadlift 40kg

5 deadlift 45kg

15 hanging leg raises

15 hanging knees to elbows

15 hanging leg raises

3mi in 23:05 (10:45, 12:20)

Practiced my snatch and deadlift form while coaching Tiff through a workout. Wanted to cut the run short because I started to get shin splints around a mile in, but I pushed through anyway in the hopes that my legs will just learn to deal with it.

Scrimmage vs Princeton

Won 15-11 with the D-line playing all the O points and the O-line playing all the D points.

Scrimmage vs TCNJ

Lost on DGP.

Wie immer.

Kastenlauf

Shotgun one 12oz beer

Run 0.85mi (lap 1: 6:00)

Drink 6oz beer

Run 0.85mi

Drink 6oz beer

Run 0.85mi (time: 19:20)

Drink 18oz beer

Total time: 23:00 for 2.55mi and 3.5 beers)

That was awful.

Lift

Pullups: 6 at BW, +5, +10, +15, +20; 3 at +25; 1 at +35lb

Bent-over DB rows: 10 at 30, 40, 45lb

Squat cleans: 5 at 30, 40, 45kg

Squat clean and jerk: 5 at 50, 55; 3 at 60, 65kg

10 chin-ups, 5 DB curls at 30lb, 10 chin-ups

Marine Abs

BWW, run

5 pullups, 5 squats, 5 pushups, 5 V-ups

5 pullups, 10 squats, 10 pushups, 10 V-ups

5 pullups, 15 squats, 15 pushups, 15 V-ups

5 pullups, 10 squats, 10 pushups, 10 V-ups

5 pullups, 5 squats, 5 pushups, 5 V-ups

total: 25 pullups, 45 squats/pushups/V-ups

3.5mi untimed

Lift, Practice

3 overhead squats 45lb

3 overhead squats 89lb

3 front squats 133lb

3 front squats 144lb

3 front squats 155lb

Bench press: 5 at 95, 5 at 115, 5 at 135, 4 at 145, 3 at 145lb

3 back squats 155lb

3 back squats 165lb

3 rack squats 135lb

8 DB military press 35lb

3 back squats 135lb

6 DB military press 40lb

3 overhead squats 95lb

5 DB military press 40lb

8 DB tricep extensions 15lb

Practice, then mixed pickup with RWUF

Power Gym and Practice

Warmup at 40kg:

3 deadlift to clean to push press to back squat to push press

3 deadlift to clean to push press

Superset:

3 deadlifts at 100kg to 6 squat jumps

3 deadlifts at 105kg to 6 box jumps

3 deadlifts at 110kg to 6 box jumps

Clean and jerk: 3 at 60, 3 at 65, 3 at 67, 1 at 70kg

Practice included a lot of conditioning.

Ugh

The new shoes suck. Couldn't even finish a lap.

Today was more of a practice day for power lifting.

3 snatches at 30, 30, 40, 40, 45, 30, 40kg

3x3 hang snatches at 30kg

3 cleans at 50, 60, 64, 68, 70kg

1 clean at 72kg

CFWoD 10/31/10

"Grace" scaled: 30 squat clean and jerk at 111lb for time

I finished in 8:00, doing clean and jerk for the last 14 reps because I was basically splitting the motion up into a power clean and a front squat. That was painful.

Circuits

2 rounds of 12 exercises, 1:00 per exercise,

0:05 between exercises, no rest between rounds:

Squats: 42, 42

Pushups: 30, 35

Crunches: 60, 60

Lunges per leg: 19, 21

Sky humps L: 60, 65

Sky humps R: 60, 65

Front plank

Left plank (failed second round)

Right plank (failed second round)

Bird dog reps

Bodybuilders

Wall sit

Marine Challenge, Lift, Practice

16 consecutive dead-hang pullups

Pullups: 5 L-hang, 5 at +5, 5 at +10, 5 at +15, 4 at +20lb

Deadlifts: 5 at 185, 205, 225, 235, 185lb

Upright DB row: 3x10 at 45lb

Single leg Romanian deadlift (SLRDL): 3x10 at 20lb

Bent-over row: 8 at 95, 105, 115lb

3x15 45º extensions

Chinups: 8, 6, 6

25 DB curls at 20lb

Practice was pretty good. O-line stepped back up, though it was partially because we ran ho-stack tonight and the O guys have a lot more experience with it. I'm excited that we get to run both offenses now, should make us more dynamic.

Run, Power Gym

1.5mi in 10:30

Overhead squats: 5 at 89, 5 at 111, 5 at 122lb

Front squats: 5 at 133, 5 at 142, 4 at 146lb

Jerks: 5 at 111, 5 at 122, 5 at 133, 1 at 138lb

Sots presses: 10 at 30lb, 10 at 41lb, 5 at 45lb

I cut my run short to avoid shin splints, as I felt them coming on about midway through the first lap. I guess I wasn't ready to jump into running 5k at my usual pace, so I'll get some new shoes and ease into it a little more. I was feeling pretty good on the front squats, but the jerks were really rough on my wrists. I'm going to have to step back and work on my form so I stop pushing from my wrists throughout the motion, and instead use momentum to turn it into more of a throw and a catch like the other power lifts.

Power Lift and Practice

5 front squat to push press 95lb

5 front squat to push press 105lb

5 front squat to push press 115lb

5 front squat to jerk 125lb

6 front squat to split jerk 135lb

Practice was ugly. Well, just the O line. But it was ugly enough for everybody. So after practice, I got Frenchy, B-Mor and Marshall to do 10 square pushups with me (four people in a square, legs on the next person's back), then the P90X ab ripper and an additional 25 pushups.

Power Gym

3x4 muscle ups, 3 muscle ups

3x8 hang cleans at 89lb, focus on deep catch

3x8 sumo deadlift high pulls at 89lb

3x(6 snatch balance, 2 snatches) at 89lb

2x25 hanging leg raises

Power Gym and Practice

Barbell complexes:

3x5 snatch to overhead squat with sots press 67lb

2x5 hang snatch to overhead squat with sots press 67lb

5 clean and jerk 111lb

5 clean and jerk 133lb

5 clean and split jerk 144lb

Had a shitty practice. Played good defense, made good cuts but a few bad decisions and execution errors on O. Gotta clean it up before UOA BIG EAST Championships this weekend.

BC Lift 2

5 rounds for time:

10 squats* at 95lb

10 pushups at +10lb

*first 3 rounds front squat, last 2 back squat

Completed in 6:45

50 DB lunge and press 10lb

50 incline situp and press with 25lb plate

50 hanging knee-up

5x10 hanging shrugs

BC Lift

Skipped the home tournament to visit my girl on her birthday, but I'm still putting the work in.

Row 500m in 1:50

4 pullup traverses

10 hang cleans 95lb

5 snatches 95lb

Deadlift: 5 at 135, 185, 205, 225, 245lb

10 upright BB row 45lb

10 high pull 75lb

10 upright close grip BB row 55lb

10 upright DB row 25lb

6 bent-over BB row 95lb

6 bent-over wide grip BB row 95lb

2x10 nancies* 25lb

DB farmers walk 45lb

10 cable extensions per arm 12lb

Nancies: DB row, but one side at a time in a yoga lunge, knee bent on the same side as the arm lifting the DB, opposite hand flat on the floor outside the forward foot.

Hill sprints and practice

1km warmup

4x5 50yd hill sprints

(jog down between reps

walk down, up, down between sets)

1km cooldown

Practice was a 5 round comeback drill, zone scrimmage, scrimmage, 5 minutes of suicides with 20 pushups 20 squats after each suicide (completed 4 rounds plus one suicide). My knee felt unstable during that finisher, so I took it somewhat easy.

CFWoD 10/11/10

Tabata sets:

C2 rower (total 65 calories)

Pullups (10, 8, 6, 6)

Squats (21, 22, 22, 22, 22, 21, 20, 20)

Pushups (24, 20, 10, 8, 9*, 9*, 9*, 9*)

Situps (16, 17, 15, 15, crunches, crunches, bicycle kicks, leg lifts)

Later I practiced my snatch form in the power gym.

No Nancies

Hit the Easton Ave gym with French, B-Morr and Kuz (alias Nancy).

10 overhead squats 45lb

5 front squats 95lb

4 front squats 115lb

3 front squats 135lb

3 front squats 145lb

10 BB military press 55lb

10 BB military press 75lb

7 BB military press 95lb

10 shallow sots press 45lb

5 sots press 55lb

2 sots press 65lb

5 DB lunge and press 25lb

10 pushups at +45lb

10 pullups

8 chinups to 4 top half chinups

10 bent-over BB row 45lb

10 BB curl 45lb

5 BB curl 65lb to 5 BB curl 45lb

Refocus

Blueprint made it a great summer, but that season is over.

FMUMF.

Pre-practice workout:

5 muscle-ups

3 deadlifts 221lb to 6 squat jumps

3 deadlifts 221lb to 6 box jumps

3 deadlifts 221lb to 6 depth jumps

3 clean and jerk 133lb

3 clean and jerk 133lb

3 clean and jerk 144lb

4 windshield wipers

8 knees to elbows

3 hanging ab lowers

Pre-Regionals Wednesday

Saw the doctor today about my knee, and he told me there didn't seem to be anything structurally wrong with it. Here's hoping the bruising will subside before the weekend.

10 overhead squats 45lb

5 clean and jerk 89lb

5 clean and jerk 111lb

3 clean and jerk 133lb

2 cleans 155lb

2mi jog

CFWoD 9/26/10

"With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed."

Completed 13 rounds and 8 reps for a total of 99 pullups. Rounds 1-5 were strict, the rest were kipping.

Power Gym

10 overhead squats 45lb

10 overhead squats 89lb

8 overhead squats 111lb

2x3 front squats 133lb

6 back squats 133lb

6 back squats 155lb

6x1 cleans 155lb

CFWoD 9/19/10

5 rounds of:

3 deadlift at 205, 225, 245, 245, 225

Max reps pushups at +45lb (19, 15, 11, 10, 10)

2x5 DB snatch per hand, 50lb

10 4-count incline situps with 10lb medball

10 incline medball twists

10 situp and press with 25lb plate

10 situp and press with 35lb plate

Run

Too little sleep for too many days in a row got me sick with the bug that's been going around, so I didn't really do anything this week other than practice. Today I decided it had been too long, so I did 2mi in 14:15 and then 40 consecutive pushups. Short and sweet.

CCFWoD 9/6/10

5 muscle-ups

Overhead squats: 3 at 89, 100, 111*, 100, 100lb

Clean and jerk: 4 at 111, 122, 133lb

*didn't go full range of motion, which is why I dropped back down in weight for the last two rounds.

We had our first practice of the season tonight, too. Lots of dudes, but we tried to keep things moving with high energy and ended practice with two long sprints.

Pre-Tryouts

Warmup

Stairs: E, EO, high knees, EO, butt kicks, EO, L, EO, R, EO, 2 footed 2U1D, EO, 2 footed 2U, EO

Interval run: College Ave loop, hard on uphills easy on downhills

Half Angie: 50 squats, 50 pushups, 50 lunges, 50 V-ups

100 pullups

10 L-hang pullups

10 L-hang pullups

10 knee tuck pullups

10 knee tuck pullups

10 pullups

10 pullups

15 chin-ups

15 kipping pullups

10 kipping pullups

Power Gym

2x5 muscle ups

10 overhead squats 45lb

Clean and jerk: 3 at 111, 131, 131, 131lb

Tabata squats: 23, 23, 24, 23, 23, 23, 24, 21

Tabata pushups: 24, 22, 12, 8, 11*, 12*, 12*, 12*

Tabata abs

Tabata skyhumps

CFWoD 8/25/09

1km in 4:10

Scaled: as many rounds as possible in 10 minutes of:

5 thrusters 95lb

7 hang clean 95lb

10 sumo deadlift high pull 95lb

Completed 4 rounds

As many reps as possible in 3:00 of:

One-arm DB snatch 45lb, alternating

Completed 36 per arm

Abs

1km in 3:50

Run, Lift

0.5mi warmup

1mi in 6:30

10 pushups at +35lb

Bench press: 10 at115, 6 at 125, 2 at 130lb

7 pushups at +45lb, 8 pushups

3x10 BB military press 45lb

10 front shoulder raise with 25lb plate

10 big circles with 25lb plate

10 DB lateral shoulder raises 10lb

15 slow pushups

1mi in 6:48

CFWoD 7/31/10

Modified--4 rounds for time:

400yd suicide (4x100yd)

25 burpees

Finished in 11:26

Sprints: rest what you just ran

100yd in 0:15

100-100yd in 0:32

100-100yd in 0:30

100yd in 0:12.7

100yd in 0:12.1

100yd in 0:12

My legs were dead from yesterday, so I cut the rounds to 4 instead of 6 but decided to do some sprints at the end to work on my form

Lift

10 overhead squats 45lb

5 overhead squats 95lb

Squats: 5 at 135, 5 at 155, 5 at 165lb

Bent over rows: 10 at 65, 10 at 85, 10 at 105lb

20 walking lunges with 40lb DBs

10 lunges per leg with 85lb BB

DB curls: 10 at 25, 7 at 30lb

Marine Abs

CFWoD7/21/2010

Modified, obviously.

7 rounds for time:

3 squat clean 135lb

4 BB military press 95lb*

*5th round 90lb, 6th and 7th rounds 85lb

Finished in 8:40

10 pushups at +45lb

10 pistol squats per leg

25 V-ups

I dropped the weight after catching the last rep in the 6th round of cleans. After I finished the workout I looked down at the bar and found two big chunks of skin and hair sticking to the bar where it scraped my shins. Ouch.

CFWoD 8/14/2010

Had to make do with a limited supply of dumbbells, so we worked our way back down the pyramid doing max reps at each weight.

1 pullup

1 pullup at +10lb

1 pullup at +15lb

1 pullup at +20lb

1 pullup at +25lb

1 pullup at +30lb

1 pullup at +35lb

4 pullups at +40lb

5 pullups at +35lb

3 pullups at +30lb

4 pullups at +25lb

4 pullups at +20lb

3 pullups at +15lb

3 pullups at +10lb

More digging

3 more hours of pickaxe and shovel work.

Digging Deep

In lieu of a workout today, I helped Ronnie pickaxe and dig to expand the driveway. 3 hours of yardwork (hardwork).

Lift

1km in 5:15 warmup jog

Bench press: 10 at 115, 5 at 135, 8 at 115lb

8 dips

8 BB military press 65lb

5 pushups at +35lb, 5 pushups

8 dips

8 BB military press 65lb

10 bosu pushups

8 dips

10 snatch balance 45lb

10 DB military press 25lb

1km in 3:55

Endlich

I've always wanted to swim a mile in one workout.

50 free

100 free

150 free

200 breast

250 back

100 fly

250 back

200 breast

150 free

100 free

50 free

Finished in under 48:00

CFWoD 8/8/2010

As many rounds as possible in 10 minutes:

7 squats 135lb

10 walking lunges, 45lb DB overhead left hand

7 burpees

10 walking lunges, 45lb DB overhead right hand

Finished 4 rounds,

plus 7 squats, 5 overhead lunges per hand, and 7 burpees

1.5mi in 11:15, including ~0:30 to tie shoes

Lift

10 BB curl 45lb

10 DB wide grip curl 20lb

10 BB close reverse grip curl 30lb

10 DB hammer curl 20lb

10 BB upright row 45lb

10 DB curl 20lb

100 BB curl 45lb

Bench press: 10 at 95, 8 at 115, 4 at 125, 2 at 135lb

10 front to 10 lateral shoulder raises 10lb

10 lateral to 10 front shoulder raises 10lb

0:45 bicycle kick

0:45 Russian twists with 12lb medball

0:45 motion planks

0:30 motion planks

15 pushups

Jog 1k

Lift, Swim

Got home at 12:30am last night after an 11-hour shift, then woke up around 5am to work 6am-2pm. The lack of sleep made me dial down my workout, and here's what I ended up doing:

3 muscle-ups

6 L-hang pullups

6 clean and jerk 135lb

Snatch practice for form: 6 at 45, 65, 95lb

2 muscle-ups

5 thrusters 95lb

3 rounds: (1 L-hang, 1 knee-tuck, 1 pullup, 5 knees-to-elbows)

200m IM

400m IM in 9:07

200m IM

Lift, Insanity

Afternoon:

8 overhead squats 45lb

Squats: 3 at 135, 1 at 155, 1 at 175

BB shoulder press: 3 at 45, 2 at 95, 1 at 105

Deadlift: 3 at 135, 1 at 185, 1 at 225, 1 at 275

Bench press: 5 at 135, 4 at 135

Crossfit Total: 555

Evening:

Sean T's Insanity Workout #2

Biking, A-league

Biked the 16.2mi from my parents' house to my apartment in under 70 minutes, then got a ride to MCUDL for a savage game against Big Stick. Illuminati consisted of me, Jake the Jake, Skank, Marvin and a recently-turned-30 Dusty, plus Cadish and some kid whose name I didn't get. We didn't put up too much of a fight, down 3-8 at half and lost 5-15. We each had a few turnovers, I did have two completed hucks but in general I never really got into a rhythm cutting or handling. Played okay defense, bodied up a bit but got beat upline and wasn't aggressive enough in general.

DoC, McFit

Spades: burpees

Hearts: pushups

Clubs: crunches

Diamonds: squats

Finished in 13:58

My draw: Ah, Ad, 8s, Ks, Kc, As, 8h, 2d, 3d, 3s, Jc, 4h, 2h, 8c, Qs, Kd, 7h, 9d, 3h, 5h, 8d, 5s, 6h, Kh, Js, 4d, Qd, 9c, Ac, 4c, 4s, Qh, 6d, 7s, 6s, 5c, 10d, 7d, Jh, 3c, 7c, 6c, 5d, Qc, 10s, 9s, 10h, 2s, Jd, 2c, 10c, 9h

Superset: bench press, DB military press, tricep ext

8 at 50, 10 at 10, 8 at 15kg

4 at 50, 8 at 10, 8 at 12kg

7 at 40, 10 push press at 10, 10 at 10kg

Superset: machine row, curl, machine reverse butterfly

10 at 30, 10 machine curl at 30, 10 at 30

10 at 35, 10 single arm cable curl 35, 10 at 35

12 at 40, 12 single arm cable curl 50, 12 standing reverse cable fly 40kg

McFit

10 overhead squats 20kg

5 L-hang wide grip pullups

8 L-hang pullups

6 L-hang pullups, 2 knee-tuck pullups

5 knee-tuck wide grip pullups

10 high pulls 40kg

10 bent-over rows 30kg

5 BB curls 30kg, 5 at 20kg

10 upright rows 20kg

10 bent-over rows 30kg

5 BB curls 25kg, 5 at 20kg

Crunch machine: 15 at 50, 20 at 40, 25 at 35kg

10 Turkish situps per side, 15kg

50 full body crunches

A-Reli

10 teams: the bottom 5 from the erste Liga, the top 5 from the zweite Liga. Wall City won the second league last year and were hoping to break into the top division by finishing in the top five of the Relegation tournament in Sauerlach this weekend. It didn't quite work out that way.

Apparently it's not a surprise to the other teams in Germany that Wall City had a competitive meltdown in what was arguably the most important tournament of their season. In thinking about what happened, why and what role I played in their season up to this point, I end up trying to find correlations to my time with Machine. This past year, especially, we ran train all the way until Sectionals. We made it to the finals of two tournaments, achieved an overall record of 20-6 before the Series and won even when we were missing key players. We felt confident, like it wouldn't even matter that there were only 2 bids for 19 teams. We weren't prepared.

After Köln, I knew that the team I had been practicing with could be a legitimate competitor. Even after finding out that we would be missing a few key players at the Reli, I felt we had a strong shot at finishing high in our pool and securing a spot in the first league. I figured there was an outside shot that we'd drop a game or two and have to win out on Sunday, but I didn't even really consider that it was possible we would lose every game we played that weekend. But that's what happened. After storming to a 4-0 lead against the other Berlin team, Yeahaw!, it was like we thought the rest of the game would be easy, as if they would roll over for us. They climbed back, took the lead and won the game.

We went 0-5.

10-12 vs Yehaw
9-13 vs Frizzly Bears
4-13 vs Bad Raps
12-14 vs Mir San Mir

12-13 vs Hallunken

McFit

3 muscle-ups

3x10 DB row 15kg

10 upright BB row 35kg

5x(upright BB row, hang clean, push press) 35kg

Drop set iso curls: 8 at 12.5, 5 at 10kg

Drop set iso curls: 10 at 10, 3 at 8kg

10 forward DB shoulder raises 7kg

10 lateral DB shoulder raises 5kg

7 DB curls 10kg

Double drop set forearm curls: 15 at 5, 4, 3kg

Reverse forearm plate curls: 15 at 2.5, 10 at 2.5kg

Cardio complex:

5:05 C2 rower (1282m, 85cal)

0:30 rest

5:00 elliptical (365m, 25cal)

0:30 rest

5:00 stationary bike (1.2km, 48cal)

2x15 45º extensions

Abs

I was dying on the C2 rower, and my shorts kept getting caught in the track under the seat, so I decided to try the other machines. I hated the elliptical, it had a really stupid stride length and did not feel comfortable at all. The stationary bike wasn't adjusted properly for my height and I couldn't figure out how to change it.