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.

CFWoD7/12/2010

2mi in 14:59

8:01 rest

"Joshie" (modified) for time:

21 DB snatch R

5 knee-tuck pullups

21 DB snatch L

5 knee-tuck pullups

15 DB snatch R

5 kipping pullups

15 DB snatch L

5 kipping pullups

9 DB snatch R

5 kipping pullups

9 DB snatch L

5 kipping pullups

Total time: 13:57

Finished the first round in 4:27, second and third in 9:30. I used a 20kg DB for the workout (slightly heavier than the CF recommended 40lbs), and again my grip was the limiting factor. I couldn't do the pullups cleanly, so I dropped down all the reps and tried to go hard. That also meant I went for speed on the snatches, rather than focusing on form...some of the reps felt textbook, some of them felt rushed. Overall a good workout though, especially with the two mile run right beforehand. I think once I get back to the States I'm going to try to plan more workouts like that, with timed rest and different segments. Sort of like the workouts I saw trainers putting the 300 actors through (though obviously with a different kind of intensity).

Despite being sick...

I've had a fever for a couple days, but I felt like I had to get out of the house...I was going to warm up with as many muscle-ups as possible, but after the first one I fell off the bar because I couldn't maintain grip. So I wound up just doing this:

Cleans: 5 at 40, 3 at 50, 3 at 60, 3 at 70kg

Deadlifts: 5 at 80, 3 at 90, 3 at 100kg

Bench press: 5 at 60, 4 at 60kg

DB bench press: 10 at 15, 17.5, 20kg

Abs...roman chair tucks, plus other stuff

McFit

2:05 rowing for 590m

Pyramid down: 10, 9, 8...2, 1 reps of

(kipping pullups, pistol squats per leg)

finished in 11:55

25 crunches with a 15kg plate

50 alternating crunches, slow

100 crunches

25 crunches, legs vertical

McFit

with Gavin, the UW cheerleader from Caitlin's program here in Berlin. We did a lot of shit--he led the lifting and I led the abs--and here's what I seem to remember.

3 muscle-ups

5 deadlifts, 5 hang cleans, 5 front squats at 40kg

BB curls: 8 at 20, 7 at 25, 6 at 30kg

BB push press: 8 at 40, 6 at 45kg

Incline bench: 15 at 40, 10 at 50, 3 at 60kg

Isolation BB cable curls: 12 at 20, 10 at 25, 8 at 30, 6 at 35, 4 at 40kg

6 pullups

Seated DB curls: 12 at 6, 10 at 7, 8 at 8kg

2hand vertical DB tricep extensions: 8, 7, 6 at 15kg

Iso BB tri cable pushdowns: 15 at 25, 12 at 30, 10 at 35, 8 at 40kg

10:05 C2 Rowing for 2,460m

3k jog, unknown time

10 knees to elbows

Marine Abs

10 alternating roman chair knee raises

Angry Dave Abs

25 toe touches

10 knees to elbows