Uni Lift - Max Out

Overhead squat: 1 at 20, 40, 50, 55, 57.5, 60, 65kg
Front squat: 1 at 67.5, 72.5, 77.5, 80kg
Clean and jerk: 1 at 67.5, 72.5kg
Power clean: 1 at 75, 77.5kg
Deadlift: 1 at 90, 100, 110, 120, 120kg
Bench press: 1 at 60, 65, 70, 75kg
Military press: 1 at 40, 45, 47.5kg

That's a PR in OS, FS , PC , DL , and MP.
Current Crossfit Total (CFT) is around 250kg/551lb, ACFT 217.5kg/480lb.

Yoga

90 minutes yoga

Uni Lift

5 hang cleans, 5 hang snatch 20kg
5 hang cleans, 5 snatch 40kg
3 hang squat clean and jerk 50kg
2x(3 squat cleans 60kg, 4 split jerk 60kg)
3 squat cleans 65kg, 4 split jerk 65kg
3 squat cleans 70kg, 2* split jerk 70kg
10 hand-release pushups at +20kg
2x8 hand-release pushups at +25kg

21-15-9 for time of:
Front squat 50kg
Ring row
Knees to elbows
Completed in 9:50
Rounds: 4:07, 3:37, 2:06


*I fucked up my wrist trying to re-rack the bar after two reps. The right side wasn't actually over the catch when I went to set it down, so the bar (at 70kg) torqued my hand back, causing who knows what problems to my wrist. It really hurt. Still does a little. Hopefully there's nothing wrong with it, but I decided to skip out on the rest of the oly stuff.

Uni Lift

Overhead squat: 5 at 20, 40, 50kg
Hang snatch: 6x1 at 40kg
Back squat: 3 at 70, 80, 80, 82.5kg
Pullups: 5 L-hang, +5, +7.5, +8.75, +10, +12.5kg

Diane (scaled): 21-15-9 reps for time of:
Deadlift 80kg
HSPUs
Completed in 12:12
Rounds: 3:15, 5:27, 3:30


DB shoulder raise: 3x10 at 7kg
TRX Abs


Handstand pushups got real hard, real fast. I also got yelled at by one of the supervisors in the middle of the second round, right after I finished the deadlifts. Apparently I was doing them in the wrong corner of the gym.

Eintracht Training

Mostly scrimmage tonight, I felt wayyy out of practice during the warmup but threw mad goals later on. Also got a few D's. Maybe got a little too fancy with my throws at time, but it was fun.

Uni Lift

5x(deadlift to hang squat clean to push jerk to military press) 20kg
Squat clean to push jerk: 5 at 40kg
Deadlift: 3 at 60, 80, 90, 100, 105, 107.5, 107.5kg; 1 at 110kg
Wide grip bench press: 3 at 50, 60, 65, 67.5, 70kg
Bench press: 2 at 70, 2 at 70, 1 at 70kg
Seated rear lateral fly: 10 at 26, 33, 40kg

5 rounds for time:
10 DB walking overhead lunges L 20kg
5 BB high pull 35kg
10 DB walking overhead lunges R 20kg
5 BB high pull 35kg
Completed in 10:00
Rounds: 1:50, 1:50, 1:50, 2:08, 2:22


Again, form wasn't perfect for every rep on the DL. At the higher weights, my first one or two reps would be solid and the third kind of shit. As in, I'd get the bar up but couldn't keep my back completely flat. Bench press was without a spot, so it kind of sucked to miss my last attempt. I was able to fight the bar up for all the previous reps, though. And I think I picked the right weights for the metcon, both exercises got tough by the end.

Feldrenner Training

Got there late, and apparently most people decided not to show up at all, but we got some good huck practice and 4v4 scrimmage going on a nearly-full-sized field.

Uni Lift

3 reps snatch to overhead squat 40kg
3x1 snatch 50kg
2 squat clean and jerk 60kg
2 power clean and jerk 60kg
2 squat clean and jerk 65kg
Power clean and jerk: 2 at 65, 67.5, 70, 72.5kg
*1 power clean and jerk 75kg, 70kg
1 squat clean and jerk 50, 65kg

Fran (scaled): 21-15-9 thrusters 30kg, pullups
Completed in 5:48 (Rounds in 2:04, 2:24, 1:20)
Compare to 6/30/11 and 7/19/11

30 incline medball situps 5kg
2x15 incline situp and plate press 20kg

*I tried to hit 75kg another three times, but failed on each attempt. The first one was pretty solid, and I'll chalk it up as a new PR, but I think after the Christmas break I need to go back and work on form again. Four more workouts before the break, and I'll try to max out on the last one, but then it's back to endurance training for a month or so. I have a new target peak date, after all.

Run, Yoga, Eintracht Training

5mi in 36:40 (7:20 average pace)
Splits: 7:40, 7:30, 7:00, 7:50, 6:40

20 minutes foam rolling
Muscle-ups: 6, 5, 6

90 minutes yoga

Indoor practice...I should probably reign in my quick break forehands because people don't catch them. Tonight wasn't all bad, though. Got me thinking a lot about what the differences are, really, between top US teams and top teams in Europe.

Werftraining

Met up with the Mainz captain at the local turf field for some throwing/running.

20 minutes throwing at ~15yds
5x(sprint 320, walk 320)
Comeback drill: 3 rounds at 5, 15, 25yds
Hucking practice

It was pretty rainy and windy, but not bad for a first attempt. It was a vivid reminder of just how awful 320s are.

Uni Lift

Warmup:
5x(deadlift to hang clean to push jerk) 20kg
5x(hang snatch to overhead squat) 20kg
5x(deadlift to squat clean to push jerk) 40kg
4x(snatch to overhead squat) 40kg
Deadlift: 3 at 60; 5 at 80, 90, 100, 100, 100, 90, 60kg
Pullups: 5 at +0, +5, +10, +15, +10, +10kg
T-bar row: 10 at 20, 20, 30kg
Angry Dave Abs

Partner WoD: 5 rounds of
Kettlebell swing (17, 17, 21, 18, 17)
Row 200m (0:48, 0:47, 0:46, 0:45, 0:44)

Uni Lift

Muscle-ups: 2, 3, 4, 5, 4, 3, 2, 2
Overhead squat: 5 at 20, 40kg
Front squat: 5 at 55, 60, 65, 70kg
Incline bench press: 5 at 40, 50, 52.5; 4 at 55, 50kg
Cable bear crawl: 10 at 31.5, 36.25, 46.25kg
Hang clean practice
3 snatches at 40kg

2 rounds of 0:30 stations with 0:10 rest in between stations, 2:00 between rounds:
Line hops, pushups, wall sit, hanging knee raise, v-ups, double-unders, bench dips, box jump march, superman, bicycle, wall run, crunches

Uni Lift

5x(deadlift to hang clean to push jerk) 40kg
Squat cleans: 4 at 50, 60, 60, 60kg
Front squats: 2 at 65kg
BB military press: 5 at 40, 40, 40, 40, 42.5kg
Deadlift: 3 at 60, 70, 80, 90, 95kg
Chinups: 3x6
Single-arm cable pec fly: 3x10 at 12.5kg

Medball 270, 5kg medball:
15 medball bosu squats
15 bosu pushups
15 medball chops per side
15 split squats per leg, forward leg on bosu
15 pushups with one arm on medball, per arm
15 single leg medball Romanian deadlift per leg
15 lunges per leg
15 walkouts*
15 diamond pushups on medball
15 burpees
15 medball back extensions
30 medball situp and press
Completed in 15:25


*walkouts means start in a forward bend, walk your hands out into a plank, then put your hands one at a time on top of a medball placed another foot or so out in front of your head, then return hands to plank position and walk them back to your feet.

Eintracht Training

The worst practice yet. I got there half an hour late and they were still warming up. Then for the next thirty to forty minutes we went over the coach-guy's new "strategy", an L-stack with so many tactical problems that I couldn't believe he actually thought it would work. Especially with the average throwing ability here in Frankfurt, it was just miserable. We split into two groups and drilled it, and I think two passes were completed in a row maybe twice. When I walked to the side to practice my lefty backhands with one of the more advanced players, coach-guy stopped the whole practice and brought everybody in, then explained that everybody on the sideline had to watch the players doing the drill. That it was a tactic-based practice, so we had to pay attention. But he also explained that he wasn't going to go into detail about how to play the L-stack in different situations--we were supposed to pretend we would only be forced one direction, that the disc would always start on the sideline, and that nobody would ever poach. We were forbidden to poach. It was a giant waste of time, and I'm starting to really get frustrated. It's hard to even exploit the practice for my own purposes, which I usually try to do by matching up against some of the more experienced players, or testing my patience as a thrower when not one single person is cutting for me. But this practice made me really reconsider whether it's worth spending three hours on Monday night diddling around with such little opportunity to play real ultimate. Next week maybe I'll just go for a run.

Oh, and 90 minutes of yoga beforehand.

Uni Lift

5x(deadlift, hang clean, push jerk) at 20, 40kg
Squat clean and jerk: 4 at 60, 4 at 65, 1 at 70, 4 at 65kg
Incline bench press: 5 at 40, 50, 50, 50, 52.5; 4 at 55kg
DB bent-over row: 10 at 16, 17, 17kg
Cable crossover shoulder extensions: 10 at 5, 7.5, 7.5kg
15 yoga ball hamstring curls
BB hip thrusts: 10, 5 R, 5 L, 10 at 20kg
L-hang pullups: 10, 7, 5
10 cable bear crawls 38kg
10 ab rollouts

Uni Lift

Muscle-ups: 1, 2, 3, 4
Overhead squat: 5 at 20, 40, 45, 50, 50, 50kg
Pullups: 5 at +10, 3 at +15, 4x2 at +20kg
Deadlift: 4x2 at 60, 4x2 at 80kg

21-15-9 for time:
Sumo-deadlift high-pull (SDHP) 40kg
Push press 40kg
Burpees
Completed in 15:10*


*Includes the time it took me to shift to a new area after the gym supervisor yelled at me for doing push-presses anywhere other than next to a rack. Then, because the racks were all full, I had to wait for somebody to finish their set before moving my bar over. But it was a rough metcon anyway, I was a little optimistic with the weight after the pullups and all those clap pushups I did yesterday.

Run to Eintracht Training

90 minutes yoga

6.5km / 4mi in 31:40 (7:55 pace)

1.5 hours of indoor practice, including:
15 clap pushups per turnover
Total: 130


Yeah...I did them even if it was a turnover because the receiver dropped it. Plus I threw in an extra ten for a hammer I completed for a goal that probably wasn't a good idea. Gotta keep things interesting somehow. Unfortunately I also stubbed my toe during practice, hopefully it heals up pretty quickly...

Night Run

Had to shift my schedule around and couldn't make it to the gym, so instead I went for a nice long jog. Less than halfway through my shins were really hurting, but I decided to ignore it and keep going. I actually wound up feeling better after a while. My first two miles were around 8:15 and 8:05 respectively, and the second half was a little faster than the first.

Total: 4.73mi in 38:00 (8:02 pace)

Feldrenner Training

Still outdoors on the turf. Tonight we did an in-cut defense drill, deep cut/defend drill, and a modified scrimmage: 4 defensive players pull to 5 offensive players. Offensive player A swings to B, who then must complete a pass that gets caught further downfield than 20yds from the endzone line--any pass caught less than 20yds from the endzone line (the "dead zone") is a turnover. Once one of the downfield players catches it past this "dead zone" they continue to play 3v3 until they score (A and B don't do anything except the first two passes, and the puller only guards B until B throws the first pass downfield, then he sits out too). It was kind of weird, and I didn't figure out all the rules right away, but it was kind of interesting as a strategic challenge.

Uni Lift

500m row in 1:53
10 overhead squat 20kg
Front squat: 5 at 40, 60, 60, 60; 4 at 65; 1 at 70kg
5 overhead squat 40kg
Bench press: 5 at 40, 50; 4 at 60; 3 at 65, 67.5, 67.5kg
Deadlift: 2 at 50, 50, 50, 50, 60, 60, 70, 70kg

5 rounds for time:
10 burpee pullups
10 knees to elbows
Finished in 10:20

Deutsche Nationalmannschaft Tryout

"Inside Rocket" is the name of the team, I believe. Their logo is awfully reminiscent of Johnny Bravo. In any case I hitched a ride with one of the Mainz captains and we got to Heidelberg comfortably before the 9am start time. After gathering and quatching for a bit the 40-odd of us went over to the track for a fitness test. Unaware that we'd be running anywhere other than the field, I didn't have my running shoes...but no biggie. It was a heart-rate/VO2-max test of some kind, involving a heart rate monitor and a jog around the track following a pace-bicyclist. The jog got harder and harder though, speeding up every 400m, until eventually I tapped out at 3600m with a heart rate of 198. It wound up being approximately 2.325mi in 18:30, or 7:47 average pace, which sounds easy (considering I've done 3.1mi at like 6:27 pace) but I haven't been running and it showed. Compare to my last VO2 max test.

Anyway after that we split into 4 teams and did a breakmark drill, then played a mini-tournament with games to 7. After breaking for lunch we had another game to 7 and then a combined scrimmage, which my team won (putting me at 3-2 for the day in scrimmages). I played fairly well, but I wasn't used to playing that much at that high a level--not every player is strong, but enough are that it was no picnic trying to play defense. I also had to play downfield a lot and was having trouble working myself into the offense at times, problems with timing and not pushing deep enough in my cuts. The biggest problem though was that each team had only three or four subs, so there wasn't a ton of rest. Lots of fun, though. Looking forward to tomorrow.

After the last scrimmage we listened to a little training advice, showered and then gorged ourselves on Greek food at a nearby restaurant. Nice.

Uni Lift

10 overhead squats 20kg
2x5 hang clean to front squat to push jerk 40kg
Clean and jerk: 4 at 50, 4 at 60, 2 at 65, 3x2 at 70kg
Bent-over row: 3x8 at 40kg
Rear-leg elevated split squat: 10 per leg at 24kg
2x(10 pushups with R hand elevated, 10 pushups with L hand elevated)
2x10 bosu plank reverse single-leg hyperextensions
4x20 dead bugs
25 leg-elevated toe-touches
10 ring pushups

Feldrenner Training

Some weird drills, and the mixed scrimmage at the end was kind of disappointing, but the 3v4 scrimmage was good. I put some nice leading long throws out. I'll have to focus on keeping my vision open on offense this weekend, though--I'm going to tryouts for the German National team and don't want to make stupid turnovers because I didn't see the poach. Also, tighter defense. As always.

Uni Lift

500m row in 2:05
10 overhead squat at 20kg
Front squat: 5 at 40, 50kg
Back squat: 3 at 70, 80, 85*, 80kg
Bench press: 5 at (40, 50), 3 at (60, 65, 70), 7 at 60kg

Partner WoD: 6 rounds
A: row 200m
B: continuous movement of 15kg plate

Angry Dave Abs

Finished all the 200m rows in under 0:45, tried to push myself on the plate movements but it got pretty difficult by the end. Oh, and for the back squat I didn't go full RoM at 85kg, because I was worried if I went parallel I wouldn't get able to get back up. Felt good on the bench press though.

Eintracht Training

I'm not really feeling the leadership. I agree that it's important to learn to throw with touch...but I'm not really interested in perfecting my air-bounce backhand. That was what we did for the first twenty minutes of practice. The next twenty minutes? Blades. Okay, so it's indoor. But still.

But there was thirty or so minutes of scrimmage at the end and the drills weren't all bad...just not really my cup of tea, strategically speaking. Plus with the beginners I get good practice having to attack discs on the edge of my sphere of catchability. I also met Jared, a player from Denver who picks up for a week with whatever team is in whatever city Cirque du Soleil happens to visit (he's one of their lighting techs). Nice guy, interesting job, pretty cool way to see the world.

Sore

Yeah, my body tells me it's been a while. Started out sore, ended with some shin splints going on so I cut my run a little short.

2.4mi in 19:00 (1 in 7:00, 1 in 8:00, 0.4 in 3:00)

10 minutes foam rolling
5 minutes stretching
2x(5 fingertip pushups, 10 fist pushups)
10 V-ups, 10 leg lifts, 25 crunches, 20 situps
4x(0:45 plank, 0:15 rest)

Uni Lift

500m row in 1:48, 1:00 rest, 500m row in 1:48
Thrusters: 10 at 20, 30, 40, 45kg
SLDL to cable row: 10 at 7.5, 10kg
SLDL to DB row: 10 at 10kg
HSPU: 10 with 2 mats, 3x5 with 1 mat

21-15-9 for time:
R DB snatch 14kg
L DB snatch 14kg
Pullups
Completed in 9:06

Feldrenner Training

The structured throwing practice and the warmup drill we did really made me think about how much further along the team here in Mainz is fundamentally from Frankfurt. I don't know whether they understand the game better, or whether this team's leaders just put more thought into planning practices, but I'm a big believer in doing drills that mimic real-game situations. Even though there were plenty of errors in both cities (both teams have beginners even at their "experienced" practices) I felt a lot more incentive to push myself and improve tonight, compared to Monday, because the drill actually made sense to me. After that we played 3v3 continuous-passes, which is super tiring because I'm not used to non-stop Atlas-style play like that, and after a while my defense started really suffering...but then we moved into a full-field 7v7 mixed scrimmage, 3/4 the way it ought to be, and that was pretty great. I still can't get over how nice it is to play on a turf field, 7-9pm under the lights. I mostly handled, half the time wondering why they don't dump/swing enough and the other half of the time throwing goals to girls. Boom.

Uni Lift

3x(4 muscle-ups, rest
5 burpee pullups, rest
6 pullups at +10kg, rest)

Overhead squat: 10 at 20, 5 at 40kg
Deadlift: 5 at 60, 80, 90, 80, 60kg
Bench press: 5 at 55, 4 at 60, 4 at 60, 6 at 55kg
Hang clean to push jerk: 5 at 40, 5 at 50kg
Ring plank holds, 3x10 roman chair leg lifts
Army Abs

Met a kid from Hungary who is into Crossfit, so we're going to try to coordinate some WoDs (as best we can with the limitations of a university fitness center). I need to keep at it, though--my hands were toast by the end today and I couldn't even keep my grip for the few hang cleans I did. It's frustrating that I can't drop the weight. But either way, looking back on some of my old workouts, there's a lot of work to do just to get back to where I was in-season...

Eintracht Training

Indoor training in Höchst. Much closer than Mainz, a lot more people, but not nearly at the same level. Frustrating at times, but still definitely good practice for me--I got to work on my throws, run around indoors and remember how bad it is for your knees. I got to work on my defense against a squirrely asian kid (aren't they all?) and I had some fun.

Uni Lift

First day at the university gym. Getting reacclimated to lifting.

Overhead squat: 10 at 20, 5 at 40kg
Front squat: 5 at 50, 55, 60, 65kg
Push press: 5 at 30, 40, 50, 55kg
Muscle-ups: 3x3
Bench press: 5 at 35, 55, 55, 55, 3 at 55, 5 at 45kg
1:30 plank, 0:30 ring plank
Situp and press: 15, 11 at 15kg
Angry Dave Abs

Feldrenner Training

Long commute, but the practice was worth it. Outdoors, turf field, under the lights from 7-9pm, I felt like I was back home practicing with Machine. Numbers were low, but the level was pretty high. After a couple drills we scrimmaged 3v3 with an additional permanent defender, which made things pretty interesting. Thank god I didn't have to be the permanent defender. As it was I started to feel some tightness in my groin, but pretended it wasn't there and finished out practice fine. We had a solid ten minutes or so to work on throwing afterwards, and it was good to remember what I had been missing. After practice there was a team meeting to discuss goals and how to reach them. I'm looking forward to putting in some work myself.

McFit Lift

Cashed in a Probetraining.

2:00 rowing machine
10 pullups
Deadlift: 5 at 40, 70, 70, 70, 70kg
Pullups: 5 at +10, 3 at +12.5, +15, +12.5kg
Clean and Jerk: 2 at 40, 50, 60kg
5 cleans 40kg
Bent-over row: 3x8 at 25kg
Reverse butterfly machine: 10 at 15, 20, 25kg
4x10 roman chair leg raises
2 sets Pavlov press

Sick

Oh well. Once the university starts up again I'll be able to hit the gym on a more regular basis.

5 rounds:
5 pistol squats per leg
5 handstand pushups

Exploring

3mi in 22:15

I basically set out for a jog to explore the area around Griesheim, where I just moved into my apartment. When something caught my eye, I paused for maybe half a minute to check it out. I found the river, saw the turf field, discovered a shisha bar that has two pool tables, and also stumbled on a couple mini-parks, one of which has a basketball hoop. Pretty neat little area, and it's definitely nice to run along the river.

BWW

5 rounds for time:
10 squats
10 pushups
10 burpees
Completed in 6:07


2x25 leges-vertical toe-touch situps
25 leg lifts, 25 toe-touch situps
:60 plank, :15 rest, :45 L plank, :15 rest, :45 R plank, :15 rest, :45 plank

French Run

Run. Every 2:00 do 10 pushups (without stopping the clock).

Total: ~2mi and 100 pushups in 20:05

Messing around

1.5km jog to the track

100m sprint, 10 pushups, 100m walking lunges, 100m sprint, 10 pushups, 100m walking lunges

Pullups, situps, pushups, and more situps

1.5km jog back

It's been a while

Scaled Tabata sets, no rest between exercises

Squats: 20, 20, 21, 20

Pushups: 19, 12, 9, 7

Situps: 19, 19, 19, 20

Squats: 20, 21

Pushups: 14, 8

Situps: 21, 22

Squats: 20, 20

Pushups: 10, 7

Situps: 23, 24

I shifted the order around a little to give myself some muscle rest (without any cardiovascular rest), because I knew that otherwise my sets would seriously start to suffer. Been out of it too long, which is why I snuck this quick workout in after dinner.

DM pt.2

I got to sleep in a bit on Sunday, have a nice leisurely breakfast and make it to the fields without any rush. We only had one game, but I got to play a lot--I played well on Saturday, and none of the three captains were playing (two were injured, the third was running the tournament) so the other guys were encouraging me to stay on the field. I played well, both sides of the disc, and we won to take 5th place. I also got to watch Anna play some in the women's finals, and catch up with Heiko because he came from Würzburg to watch.

DM

Whether I woke up to the buzzing of my watch or the buzzing in my head, I can't rightly say. What I do know is that breakfast consisted of Fanta, Schnitzel, and a recap of everybody's questionable decisions from my friend's bachelor party the night before. Pretty soon, though, I had to brush my teeth and hike back to the Hauptbahnhof for my train back to Frankfurt. I barely slept on the train, and when we rolled into Frankfurt three hours later I didn't feel much better. After rushing back to my temporary home to grab my cleats, I took the S-bahn back the other direction to Nied and walked to the fields. The Mainz guys were already playing their first game of the day, so I warmed up quick to be ready. I didn't play at all, though, instead watching from the sidelines as they lost the game (but somehow, won the pool by point differential in a 3-way tie). After a long bye (in Europe, formats are staggered and teams almost never have two games back to back) we played the semi-finals play-in game. This time I was able to get in the game, and I did well so they kept asking me to keep playing. I scored a couple goals, threw one or two and felt fast (everybody else had played all of Friday already!). It was fun, even though we lost. The other Feldrenner guys were pretty disappointed, but for obvious reasons I was insulated from all of that. The cool thing was that I got to see Anna, who was there playing with a women's team from Franconia (Frankas). We had a nice chat at the end of the day before I hitched a ride back to Hofheim with the Feldrenner captain.

Joggen

Took a quick jog to figure out how to get to work through the backroads. 1mi there in about 6:50, then roughly 9:00 for the 1.3mi back. Altogether 2.3 in ~16:30, including when I had to wait like a German before crossing the street. After a rest and a beer,

10 pushups
10 pushups, right hand wide
10 pushups, left hand wide
10 diamond pushups
5 fingertip pushups, 5 knuckle pushups
2x10 ring pushups
5 dips, 15 V-ups, 10 burpees

Pure Training

is the name of the fitness studio where I went today to do a free trial workout. It's basically the next step up from McFit--a little cleaner, a little less crowded, a little more expensive. Their free weights are strangely dense, and therefore have very small diameters, so I'm not sure how well they will work for serious deadlifting or olympic stuff...and they also don't have matted flooring, so things are pretty limited in that department anyway. But the cool thing is that they have a gymnastics rings station, a set of parallel bars stamped "CCCP" and enough ceiling that you can do muscle-ups there as well. The bar is pretty slick so grip becomes a problem, but hey. It's better than McFit...and I heard Ellie Goulding's "Lights". That was cool. So, this was my workout:

Muscle-ups: 4, 3, 3
5 deadlift to snatch to 10 overhead squats 16kg
3 deadlift to clean to push jerk 36kg
Snatch to 3 overhead squats 36kg
3 deadlift to clean to push jerk 56kg
3 deadlift to clean to push jerk 56kg
Clean to push jerk to snatch balance to 3 overhead squats 56kg
Front squat: 1 at 66kg, 2x4 at 56kg, 2x3 at 61kg
3x(10 ring pullups, 10 ring pushups, 10 parallel bar leglifts)

CF908

Brought the girl and she kicked my butt. I couldn't figure out how to climb the rope with my legs, so I was pretty much using my arms the whole time. Which sucked. I had to switch to pullups after trying to get up the rope twice in the fourth round and only making it up halfway each time.

Clean and jerk: 4 at 95, 4 at 115, 4 at 135, 2 at 145lb

AMRAP in 10:00 of:

1 rope climb (18')

10 kettlebell swings 53lb

Completed 3 rounds, 10 pullups, 10 KB swings, 10 pullups

CF908

Unlike yesterday, today's WoD was actually a double-header:

AMRAP in 10:00 of:

25 double-unders

10 pullups

Finished 5 rounds plus 18 DU's

Rest 5:00

AMRAP in 10:00 of:

250m row

10 HSPU (two ab mats)

Finished 3 rounds plus 250m row

2x30 GHD situps

I only counted real double-unders in the first AMRAP, no single-unders this time. I had one good run of 10 or so in a row, but the rest came in clumps of 1-3. Slowly getting the hang of it, I guess.

CF908 Doubled Down

The 4 miles between my house and the box were non-navigable due to all the flooding, so I took a seriously roundabout detour around midday and determined that the shortest viable route was more than 12 miles. So later I left mad early and did two workouts to make the trip worthwhile. Also, I brought my girl along so she could do the second workout (the free beginner class) and I figured I might as well join out of moral support. All told, it was:

Deadlift: 5 at 135, 3 at 185, 5x3 at 225lb

21-15-9 for time:

Hang power snatch 75lb

Ring dips (with purple assistance band)

Completed in 8:20

2x20 GHD hip extensions

21-15-9 for time:

Wall balls 20lb 10'

Box jumps

Burpees

Completed in 7:17 - Compare to 9:45 on 6/20/11

1x20 GHD hip extensions

Flood Run

Tried to run to my girl's place as the light faded after Hurricane Irene passed the night before, but the crazy flooding from the Passaic River made it pretty tough. Including the cumulative 1 mile where I had to wade through waist-deep water (taking pictures all the while, of course) I did the 5mi in 51:40. The last 2.5mi were all dry, though, and I finished the final 1.2 in 8:47 (7:19 pace).

CF908, Dog Jog

Military press: 3 at 95, 105, 95, 100, 100

3 rounds for time:

300m farmer's walk with a 53lb KB in each hand

40 box jumps 24"

Finished in 16:47

1.5mi run/walk with the dog.

Dog Jog

2mi jog/walk with the dog. Calf is seriously sore from yesterday. I rolled it a bit on a tennis ball. Remind me to figure out a foam roller alternative for Germany.

CF908

5 rounds for time:

25x(3 single-unders, 1 double-under)

5 muscle-ups

Completed in 13:03

9:00 rest

50 toes-to-bar for time

Completed in 4:15

Not proficient enough at any of these movements to make great times, but it was a decent workout and good practice for DUs/MUs.

CF908

Back squat: 5 at 135, 3 at 155, 165, 165, 165, 165

AMRAP 12:00 of:

9 KB swings 44lb

12 hand-release pushups

15 box jumps 24"

Completed 7 rounds

Stood up on the last box jump of my 7th round right as the buzzer sounded. I was able to keep the kettlebell swings continuous, and once I took my socks off the box jumps felt a little more stable, but I had to break up all but the first two rounds of pushups into sets of 3-4 and by the last round even that was tough. The squats felt pretty good, though.

CF908

BB military press: 3x5 at 95, 4 at 95, 8 at 75lb

6 rounds:
500m row
2:00 rest
500m row times: 1:43, 1:47, 1:54, 1:52, 1:52, 1:51

3x25 GHD situps
Double-under practice

CF908, biking

Ursday: go heavy

4mi biking

Overhead squats: 5 at 65, 5 at 95, 3 at 115lb

Front squats: 3 at 125, 3 at 135, 1 at 155lb

Back squats: 3 at 155, 2 at 175, 3 at 165lb

Pullups: 5 L-hang, 5 at +10lb

3 at +20, +30, +44, +53lb

1 at +60lb

2.7mi biking

After a break for lunch, did another 5mi biking...but it's much easier to go back home from my girl's house than to get there.

CF908

Rick's Birthday WoD, for time:
31 cal row
31 front squat 95lb
31 box jumps 24"
31 toes to bar
31 pushups
31 KB swings 53lb
31 pullups
31 split jumps per leg
31 burpees
Finished in 27:06

We were also supposed to do 31 double-unders, but I was already pretty toast and didn't want to screw around with the jumprope trying to finish 31 of something I have trouble doing once. It was a pretty tough workout already.

CF908

Power clean: 3 at 65, 132, 154, 164, 142lb

WoD for time:

12 divebomber pushups on 36" box

2 power cleans 132lb

10 divebomber pushups on 36" box

4 power cleans 132lb

8 divebomber pushups on 36" box

6 power cleans 132lb

6 divebomber pushups on 36" box

8 power cleans 132lb

4 divebomber pushups on 36" box

10 power cleans 132lb

2 divebomber pushups on 36" box

12 power cleans 132lb

Completed in 9:58

1 rope climb ascent

Abs: plank holds from rope, ring planks

4x5 ring pushups

Nucci Cup 2011

13-10 over Lehigh

9-13 to DCizzle

13-8 over Fog of War

9-6 over Pitt B

I can almost taste Gunswick 2012. Some impressive play from the incoming freshmen, and it was great to see some of the Machine alums come out. My cleats blew out, which makes it easier to decide which pair to bring to Germany. Overall, a really enjoyable day with friends and new faces.

Sunday was completely rained out, but we didn't really want to play in the torrential downpour anyway.

CF908

6 squat clean and jerk 65lb

2 muscle-ups

4 squat clean and jerk 115lb

2 muscle-ups

4 squat clean and jerk 135lb

1 muscle-up

7 rounds for time:

5 hang power clean 115lb

15 pushups

Completed in 8:28

25 GHD situps

Ab work

A-League Semifinals

vs Roots. Kept it close for a few despite multiple turns, but couldn't keep up the defense that got us the disc back each time. I don't know if it was that fact that we only had 2 subs, but we never played like a finals-worthy team for more than a possession at a time. Some nice flow here, a good D there, but Roots was scoring way too easily and we kept giving them the disc on bonehead turnovers. Pretty frustrating. I made up ground for a deep D in the endzone on an S-cut, scored on a huck that came over my head from the same lane (but dropped another of the same kind), and played alright overall, but the team never really found its groove together. Open cuts looked off, bad throws to good cuts, good throws to bad cuts, we started to come back at the end but it was way too late. From 4-8 at half, we ended up losing 10-15 or so.

But it was a fun season. I good a nice preview of some up and coming Machiners, and plenty of beer was enjoyed courtesy of Dusty so there are obviously no regrets. Hopefully next year we can get a few more players to commit, the Illuminati split into Illuminati/New World Order left us nearly savage for most games. We'll see.

CUFA Finals

We won it all. 17-15ish over Blue, we were down 1-3 when I arrived and they took half 4-9 before we were able to mount our comeback. Winning the league felt pretty good.

CF908

Front squats: 2x2 at 134, 2x1 at 144, 2x2 at 134

12:00 AMRAP:

15 wall balls at 20lb, 10' target

10 ring rows

5 burpees

Completed 6 rounds

Long Day

After a solid few days of rest, headed back to BID for a night with friends and then went with them down to the Mercer fields for a scrimmage against the DEVYL open YCC team. With only two subs, the first two games to 7 were a little rough for me and the other "club" players (mostly Machiners), but we handled business and squeaked out wins against the top U-19 players in the area. For the third game to 7, we combined with the U-16 team and played 4/3 lines, giving everybody some good experience (but the U-19ers won that scrim).

After a WaWa lunch break and some re-warmup, Blueprint held practice with 14 players plus me. I helped run a handler drill and then we played a series of games to 3, which were also pretty tough. Hot, humid, one sub for both teams, it ended up being a long day for the few of us that were there for both the DEVYL scrim and BP practice. We finished up with a couple sprints and then Albert, James and I went back to Frenchy's house. We hopped in his pool for a much-needed cooldown before nomming on delicious home-grilled burgers and side dishes courtesy of the French family. Overall a very tiring, but also fulfilling day.

CUFA Semi-Finals

vs Feeney/James in white, both teams missing some players. We were without a single girl, so our 7 dudes gave us one sub for a game of 6 on 7. Undaunted, we went up 5-1 before slipping and losing half 8-9, but kept it tight to 12-12 and then went on a defensive run in the second half to pull ahead and win the game 17-14ish. Apparently the drizzle kept some people home, setting up a Blue win over Black without their star deep Jake the Jake, so we face Blue in the finals on Tuesday.

LBI Run

There was more than enough running on sand during Wildwood, so I stuck to the streets for this one.

0.7mi in 4:50

0.85mi in 6:00

0:20 to tie shoes

0.85mi in 5:40

0.7mi in 4:30

Total: 5k in 21:20 (6:51 pace)

Biking

5mi biking in 21:30

Sprint Ladder in the Sand

Warmup: jog 400yds

5x(sprint 50 jog 50)

Rest: walk 100

4x(sprint 15-15-50 walk 50)

3x(sprint 50-50, 10 throwing lunges each side)

Rest: walk 200

2x(sprint 50-50-50 walk 50)

1x(sprint 50-50-50-50)

Rest: walk 200

2x(sprint 50-50-50 walk 50)

3x(sprint 50-50, 10 squat jumps)

Rest: walk 200

4x(sprint 15-15-50 walk 50)

5x(sprint 50 jog 50)

Total: 2540yds of sprints (1.44mi)

CF908, Run

Squat cleans: 3 at 65, 95, 115, 135, 135lb

2 power cleans at 155lb

7 rounds for time:

5 hang power clean 95lb

15 hand-release pushups

Completed in 8:58

Ugh. Pretty much every "pushup" after round 3 was a salmon flop because I couldn't keep a rigid core. Cleans felt good, but my squat is still weak and the hardest part of the movement was getting up from the bottom of the front squat. I started to do another set at 135 but had to dump the bar, and decided to try a few power cleans before moving on to the couplet. Also, after that we finished with 3x20 GHD situps.

2mi in 13:10 (7:05, 6:05)

Run

1mi in 7:20

0:40 rest to tie shoes

1mi in 6:00

That felt good.

Lift, Bike, Lift

Muscle-up practice

5 L-hang wide grip pullups

5 L-hang pullups

5 L-hang parallel grip pullups

5 L-hang chinups

Core work

5mi biking in ~23:00

Bench press: 7 at 140, 3x5 at 145, 4 at 150, 1 at 160, 6 at 140lb

Biking, CF908

5mi biking in 20:00

Practiced form in the hang power clean, power clean, and squat clean. Then, the workout:

Tabata Something Else:

Row for calories: 8, 8, 9, 9, 8, 9, 7, 9 (67)

Burpees: 6, 7, 7, 7, 7, 7, 7, 7 (55)

Kettlebell swings 44lb: 10, 10, 9, 10, 0, 10, 0, 10 (59)

Situps: 10, 10, 10, 10, 10, 9, 9, 10 (78)

No, those aren't typos. Rounds 5 and 7 of the KB swings I couldn't even get started, I was sucking wind and the posterior chain was dead. I tried to focus on opening my hips in the burpees and otherwise just tried to power through the workout, but it was pretty killer. I've gone pretty hard this week, so I think a little rest and another workout in the sand will get me in a good place for Wildwood.

Biking, A-league

5mi biking in 22:30

15-6 vs Blackstar. Started off rocky with some turnovers, but our bad was better than their bad. Eventually scored on O to start and then broke a few times in a row to take the lead, cruised to take half 8-3 and kept breaking. Let up a few at the end but nailed it in, then did the following sprint workout:

5x(sprint 120yds, walk back)

5x(sprint 40-40yds, walk back)

CF908, DoC

Skill progression: deadlift, SDHP, hang power clean

21-15-9 for time:

Row (calories)

Thrusters 65lb

Pullups

Completed in 9:57

Later, in the evening, a deck of cards for time:

Spades = 10 squats

Hearts = sand sprint 20-20-20-20yds

Clubs = 10 burpees

Diamonds = 10 pushups

Completed in 22:54

My draw: d, c, d, s, d, c, c, h, d, d, s, s, d, c, d, c, s, h, d, h, c, c, s, d, h, s, h, c, h, h, h, s, h, s, h, c, s, d, d, d, d, h, h, c, s, c, c, c, s, h, s, s for a total of 130 squats, 130 burpees, 130 pushups and 0.6 miles of sand sprints

The Delaware River

Spent four hours or so floating 5mi down the Delaware River in an inner tube on Saturday, then went back up today for 10mi of rafting. No rapids to speak of, but a lot of good swimming and lounging in the sun, punctuated with rowing and horsing around.

Bench press: 3x5 at 140, 3x3 at 150, 1 at 155, 1 at 160, 2x5 at 140lb

CF908

15 minute AMRAP:

5 push press 75lb

7 front squat 75lb

60 single-unders

Completed 9 rounds plus 5 push press, 3 front squats

CUFA

17-16 vs Blue

Got a couple D's, including a layout D on an in-cut. Hucks were off, though, and flicks popped up a little too much at times. Definitely catchable, but some receivers don't do so well catching things over their heads. Gotta work on pass placement under pressure.

CF908, A-league

7am workout: reviewed back squat, front squat, overhead squat, ring pullups, ring dips, shoulder press, push press, split jerk.

10 minute AMRAP:

5 burpees

7 ring dips*

9 kettlebell swings 53lb (1.5 pood)

Completed 4 rounds plus 3 burpees

*I used a light assistance band for the last set of ring dips, which might have actually been my 5th round...I lost count because I had to take so many breaks to finish the dips each round.

Warmed up at Mercer with some Atlas, then won 16-14 vs New World Order (NWO). The game was basically on-serve until the very end. They broke and we broke back in the first half, same thing in the second, tied at 14 and we scored on O and then finished the door with a break. I scooped up three poach D's and would have had another if I had layed out, threw a few goals and scored the game-winner on a deep look. Still not quite in rhythm, and it didn't help that the field was dusty and tractionless in certain areas. I want to get in some more game-speed work before Wildwood, so I'm thinking about doing a suicide workout in the sand sometime soon.

5mi

1mi in 7:00
0:30 rest to tie shoes
2.8mi in ~21:45 (7:46 pace)
3:30 walking (0.2mi)
1mi in 7:40

Total: 5mi in ~40:25

Run

Muscle-ups: 1, 2, 2, 1, 1

10 L-hang pullups

10 knee-tuck pullups

10 kipping pullups

3mi in 22:18 (7:26 pace)

Approx. 0.5mi splits: 4:05, 3:13, 3:45, 4:05, 3:40, 3:30

I think part of the problem is an inaccurate measurement of 0.5mi increments, but I'm guessing the hills make me vary my speed a lot as well. It's pretty tough to push myself with the heat and without a partner to run with, but hopefully soon I can start getting my times down to where they were over the winter when I was hitting a sub-6:30 pace.

CF908

Review of front squat, overhead squat, thruster, wall ball, and box jump. Then, the following workout:

4 timed rounds for reps:

1 minute wall balls 20lb 10'

1 minute box jumps

1 minute situp and press 15lb

1 minute rest

Rep count:

Round 1: 64

Round 2: 65

Round 3: 56

Round 4: 59

A-League

vs Big Stick

We had 9 or 10 guys this time, but it was still pretty rough. Kept it close in the beginning, but they ran away with the game and we couldn't get enough defense together to stem the bleeding. Turnovers close to the goal line gave them quick scores and Big Stick isn't the kind of team to give many back. It was good to run around and I felt like I played pretty good position D, except that I got tired playing every point and was trailing too much on in-cuts. Other than that, one huck I couldn't catch up to, and one that I couldn't put far enough to Jake the Jake leading his defender, I did alright. After the game, Stoddard got us to do the following:

5 rounds of:

25-25 yards

10 pushups

95-95 yards

20 crunches

120-120 yards

30 squats

Total: 1.5mi, 50 pushups, 100 crunches, 150 squats

CF908, CUFA

Trainer Pat ran me through the training for form in squat, front squat, overhead squat and KB swings while everybody else was doing 5x2 front squat. I was a little sad that I didn't get to do those, but I got some good tips on my form.

21-15-9 of:

Overhead squats 65lb

Kettlebell swings 44lb

Finished in 5:50

Finally got out to Cranford and played a game to 17 against Yellow. It was good to run around a bit, but there isn't much else to say about it.

Run

3mi in 22:05

It was hot as hell and I sweat profusely. Haven't been working out in the heat, because most of my lifting is done in the park after dark when it's cool. My heel felt okay during the run, I wore the gel cups and they seem to do their job but the heel still feels bruised. It hurts whenever I put pressure on my bare foot. Depending on how my CF908 workout goes tomorrow, I might play summer league this week. We'll see.

CFWoD 6/28/11

Scaled/modified:

15 minute AMRAP of:

7 decline pushups

12 knee-tuck pullups

40 walking lunges

Completed 5 rounds + 7 pushups

1 minute rest

5 minute AMRAP of:

10 knees-to-elbows

10 pushups

Completed 3 rounds

DB Fran

Dumbbell Fran - 21-15-9 of:

25lb DB thrusters

Pullups

Finished in 4:50

Heel still hurts

9 L-hang pullups

7 pullups on the thick jungle-gym bar

5mi biking in 22:30

Biking, Bench Press

7mi biking in 31:00 around the hills of Watchung.

Bench press: 9, 8, 7 at 140lb

Lunges

400m walking lunges
100m walk-out pushups

CF Style

5 kipping pullups

10 pushups

15 squats

5 pullups at +10lb

10 pushups

15 DB goblet squats 10lb

5 pullups at +15lb

10 pushups

15 DB goblet squats 15lb

5 pullups at +20lb

10 pushups

15 DB goblet squats 20lb

5 pullups at +25lb

10 pushups

15 DB goblet squats 25lb

5 pullups at +25lb

10 pushups

15 DB goblet squats 25lb

10 kipping pullups

20 pushups

30 squats

2x(5 kipping pullups, 10 pushups, 15 squats)

Total: 50 pullups, 100 pushups, 150 squats.

Completed in <30:00

CFWoD

Went to the free beginner workout at Crossfit908.

21-15-9 for time:

Wall balls (10' wall, 20lb ball)

Burpees

Box jumps, 24"

Completed in 9:45

NJM Practice

Watched. Ugh.

Bench press: 10 at 130, 8 at 140, 4 at 150lb

Upper Body Lift

Still laying off the heel/calf as much as I can.

5x5 L-hang pullups

5x5 grape stomps per leg (forward and side)

3x10 DB bent-over rows 25lb

3x10 DB SL RDL 15lb

3x10 DB shrugs 25lb

3x10 DB curls 15lb

3x(1:00 wall sit, 1:00 plank)

50 V-ups, 50 crunches, 50 leg lifts, 50 neck nods

NJM Combine

Day 2, when I woke up my calf felt torn the way it was after the UConn tournament, presumably from running around all of yesterday trying to never put weight on my left heel, so I kept the cleats off and just watched. While everybody did the sprints at the end, though, I did:

10 pushups

10 Crossfit pushups

10 Crossfit clap pushups

10 Crossfit pushups

10 pushups

25 crunches

10 pushups

NJM Combine

Played all day despite my bruised heel. Also did 2x12 pullups at BID, for old-times' sake (even though the old times are still pretty recent...I already miss the rando-pullups).

Disc Golf and Glamour Muscles

Battled legions of bugs and a late-round thunderstorm before finishing up +3 over the 9-hole course in Martinsville.

4x10 DB curl and press 25lb
Bench press: 15, 10, 8 at 120lb

Mixed Easterns, Day 2

12-13 vs Union - 1 D, 1 turnover

14-15 vs Suckerpunch - 1 D, 2 turnovers

Win by Forfeit vs Train Wreck

9-3 vs No Clue (9-4 by my records) - 0 D's, 0 turnovers

5x320yd sprint

1x370yd sprint

Didn't count touches for Sunday. 2 D's, 3 turnovers. That's 7 D's and 9 turnovers over 7 games where we went 4-3 with a point differential of 82-77 (+5). I didn't count goals or assists for myself so I don't have a true Fantasy score, but my goal was to complete my passes and play tight defense. I wasn't always tight, and I didn't always complete my passes. But I'm getting there.

Mixed Easterns, Day 1

5-15 vs The Ghosts (6-15 by my records) - 10 touches, 0 turnovers

15-10 vs Ballometrics - 7 touches, 1 D

12-7 vs Union - 35 touches, 2 D's, 3 turnovers

15-14 vs Slow White Y - 40 touches, 2 D's, 3 turnovers

5x320yd sprint

1x370yd sprint

72 touches, 5 D's, 6 turnovers.

CFWoD 6/2/11

"Moon" (scaled)

Five rounds for time of:
5 pullups
10 DB hang split snatch, left arm 25lb
5 pullups
10 DB hang split snatch, right arm 25lb
Completed in 8:22

25lbs were the heaviest dumbbells I had.

5x150m uphill sprint, walk down
5x50m uphill sprint, walk down

A-League

vs Big Stick.

We started the game with only 6 players, but Big Stick graciously played us 6 on 6 until a 7th teammate showed up. We still got rocked.

Bench

Bench press: 4x5 at 135, 6 at 115lb

NJHSU States

Played in the Showcase Game.

2 assists, 4 turnovers.

Did 5 320s.

Not quite 5mi

3.85mi in 29:30

Walk 0.35mi in 6:00

0.8mi in 6:45

I'll get there.

A-League

vs Mudsharks.

8-7 half, 15-12 win. Too close.

3 turnovers. Maybe that's why.

BW MetCon

5 rounds for time:
25 squats
20 pushups
15 crunches
10 BB bent-over rows 55lb
Finished in 9:00

Lift

Warmup

Pullups: 3x5 at +10lb, 2x5 kipping

Bent-over BB rows: 5 at 65, 4x5 at 95lb

2x10 seated row 90lb

2x10 scarecrows 30lb

DB lunge and press: 5 forward 15lb, 5 backward 15lb

10 walking overhead DB lunges per arm 45lb

Deadlift: 5 at 135, 185, 205, 215, 225lb

Abs

Run+

1.75mi run, plus:

4x25 pushups

4x25 squats

Completed in ~19:00

Bike, Lift

Bike 1.75mi to Werblin

1 muscle-up

5 hang clean 95lb

Cleans: 5 at 115, 125, 135, 145lb, 4 at 155lb

Incline bench: 5 at 95, 105, 115, 120lb

800m row in 3:00

50 incline situps

Bike 1.75mi home

Run

Bike 1.2mi

Jog 1.2mi

Tabata strides x(:20 on, :10 off)

Tabata strides x(:20 on, :10 off)

3x80m uphill sprint

Throwing

3x80m uphill sprint

Throwing

Jog 1.2mi

Bike 1.2mi

Lift

Warmup 1k

Row 55cal in 2:55

10 bosu squat and medball press 12lb

10 overhead squat 45lb

5 overhead squat 65, 85lb

5 front squat 95lb, 115, 125lb

5 back squat 135, 155lb

5 DB bench press 40, 45, 50, 55lb

5x5 BB push press at 95lb

Core work

CFWoD 5/5/11

"Griff" scaled to UPark

660m forward (2:21)

330m backward (1:50)

660m forward (2:41)

330m backward (2:00)

Total time: 8:52

Regionals

(8-4) 15-4 over SUNY-Brockport (16, 15)

(8-7) 15-13 over Princeton (

(2-8) 4-15 vs Cornell

Win by forfeit over SUNY-Albany

(5-8) 11-14 vs UConn

Win by forfeit over Yale

1. Cornell*
2. NYU
T-3. Columbia
T-3. Connecticut
T-5. Wesleyan
T-5. Rutgers
T-7. SUNY-Buffalo
T-7. Yale
9. Cornell-B
10. Syracuse
11. Princeton
12. Queens-Kingston
13. TCNJ
14. RIT
15. SUNY-Brockport
DNF - SUNY-Albany

Pre-Lift, Practice

5 overhead squat 20kg

4 squat clean and jerk 40kg

3 rounds:

(4 squat clean and jerk 50kg

3 3-step jumps per leg)

5 single-leg max jumps per leg

Practice: flying 30s

Lift, Practice

Muscle-ups: 3, 3, 5

3 rounds:

(3 deadlift at 90kg

6 standing max jumps)

2 rounds:

(3 power cleans 60kg

6 box jumps)

15 hanging leg raises

Practice.

Recover, Lift, Practice

Workout 1: Recovery

0.35mi warmup in ~3:00

1.25mi in 8:15

5mi biking in 14:30 (level 8)

15 minutes stretching

Workout 2: Maintenance Lift

5 deadlift 40kg, 5 hang clean 40kg

4 squat clean and split jerk 50kg

4 squat clean and split jerk 60kg

2 clean and split jerk 70kg

5 deadlift 80kg

5 deadlift 90kg

2x(3 deadlift to 2 clean and jerk) at 60kg

Power clean to 3 front squats to jerk 60kg

3x8 incline bench press 95lb

3x25 incline situp

2x10 pushups at +45lb

Practice:

2x(50-50yd, 15 burpees throw for 60 seconds)

3x(40-40yd, 10 dive bombers, throw for 60 seconds)

5x(30-30yd, 10 burpees, throw for 60 seconds)

7x(20-20yd, 10 pushups, throw for 60 seconds)

Recovery

16 minutes elliptical
10 minutes stretching
5 DB military press 35lb
10 incline situps at +25lb
4 DB military press 40lb
10 incline situps at +35lb
3 DB military press 45lb
10 incline situps at +45lb
2 DB military press 50lb
10 incline situps at +35lb
10 DB military press 35lb
10 incline situps at +25lb

Lift, Practice

3mi recumbent biking in 8:50

10 L-hang leg raises

10 dip station leg raises

10 V-ups

10 incline situps

10 L-hang leg raises

10 dip station leg raises

10 V-ups

10 incline situps

20 situps

Watched practice.

Swim, Practice

10 minutes stretching

25 minutes swimming

10 minutes stretching

Watched practice.

Team Workout, Skills Practice

Modified Snertz:

15 body builders

30 pushups, 50 crunches

4x(15 squat jumps to 40yd run)

4x(15 tuck jumps to 40yd run)

30 pushups, 50 crunches

10x(0-5-0-10-0-5-0) suicides

10x40yd sprint

30 pushups, 50 crunches

600 throws

Power Gym, Practice

Just a quick pre-load workout before practice:

Superset at 40, 50, 60, 70kg:

5 deadlift, 4 power clean to split jerk

Practice was zone drill and scrimmage.

Run, Bike

2mi in 16:00 (run)

2mi in 9:30 (bike)

Lift, Practice

2 muscle-ups, 1 muscle-up

3x DL to hang clean to push press to overhead squat to snatch 20kg

3x DL to hang clean to push press to snatch to overhead squat 40kg

5 overhead squat 45kg

5 overhead squat 50kg

5 front squat 60kg

2 clean to front squat 65kg

3x1 squat clean 65kg

3 muscle-ups

4 deadlift 40kg, 70kg, 90kg

6 DB military press 30lb, 40lb

6 BB military press 40kg

3 BB military press 42kg

Taught ho-stack at practice. It was ugly. Finished up with Tabata sprints.

CFWoD 3/18/11

CFWoD 3/18/11 (scaled):

10 L-hang pullups

15 pushups

15 chest-to-bar pullups

15 pushups

20 pullups

15 pushups

Completed in 5:00

One round, instead of 4. I was doing pullup singles by the end.

Pre-Spring Break Workout

10 pushups

10 situps

10 pullups

10 keg situp and press

10 wide pushups

10 situps

10 keg rows

10 keg situp and press

10 wide pushups

10 situps

10 chinups

10 keg situp and press

10 diamond pushups

10 situps

10 keg rows

10 keg situp and press

10 pushups

10 situps

10 pullups

10 keg situp and press

10 pushups

10 situps

10 keg rows

10 keg situp and press

10 wide pushups

10 situps

10 chinups

10 keg situp and press

10 staggered pushups

10 situps

10 keg rows

10 keg situp and press

10 staggered pushups

10 situps

10 pullups

10 keg situp and press

10 pushups

10 situps

10 keg rows

10 keg situp and press

Lift, Practice

10 overhead squats 20kg

2 muscle-ups

Deadlift: 5 at 50, 60, 70, 75, 80kg

Squat clean and split jerk: 4 at 40, 50kg

Clean and split jerk: 4 at 60, 65, 70kg

Incline bench: 5 at 95, 95, 95, 105, 115lb

Cable flyes: 10 at level 3

DB military press: 10 at 25lb

Cable crossover flyes: 10 at level 5

DB military press: 10 at 30lb

Cable flyes: 10 at level 4

My knee felt weak and overstressed at practice so I sat out after the warmup.

Swim

200m IM

200m freestyle

200m breast stroke

100m butterfly

100m freestyle

Practice, Scrimmage

Practice was relaxed for the most part, we focused on drilling zone defense in some very windy conditions at Buccleuch Park. The conditioning at the end was a workout in its own right, though:

3 laps of the field (110yd x 40yd)

(run the lengths and shuffle across the widths)

At each cone, do:

10 pushups

20 squats

10 burpees

Total was 0.75mi, 120 pushups, 240 squats and 120 burpees.

Afterwards we nommed some Brower, but the meal was a bit rushed because we had to get to Busch to scrimmage CHS. We warmed up again to play a zone-only scrimmage to 5 (won 5-2) and then a game (won 11-10).

Lift

Warmup jog

5 hang snatch 20kg

5 BB lunges 20kg

5 BB lunge and press 20kg

5 hang snatch 30kg

5 reverse BB lunges 30kg

5 reverse BB lunge and press 30kg

5 pullups

10 bent-over rows 65lb

5 pullups +5lb

15 pushups +45lb

5 pullups +10lb

10 bent-over rows 95lb

5 pullups +15lb

14 pushups +45lb

5 pullups +10lb

10 bent-over rows 95lb

50 incline situps

1:00 plank

0:15 rest

0:45 plank

0:15 rest

0:30 plank

0:15 rest

0:15 plank

Lift, Practice

Warmup pt. 1: 2 rounds

25 jumping jacks

10 squats

5 burpees

10 pushups

Warmup pt. 2:

5 x (deadlift to hang clean to front squat to push press to overhead squat) 20kg

5 x (deadlift to hang squat clean and jerk to overhead squat) 30kg

5 x (deadlift to hang squat clean and jerk to overhead squat) 40kg

3 reps overhead squat 50kg

Front squat: 3 at 60, 3 at 65kg

Cleans: 6 at 60, 3 at 70kg

Practice was good.

Run, Stretch

2mi untimed but fast

15 minutes stretching / foam rolling

Hellfish Bonanza

Woke up bright and early Saturday morning and wished that the weather was better. Whooped on JMU B, lost on dgp to William and Mary, sucked against a very tall Va Tech team, slept during the bye while listening to new find Pretty Lights, then faced--wait for it--NYU. A surprisingly encouraging loss on dgp, lots to work on but the potential is there. Oh, and it was a barn burner as usual.

Speaking of which, my minivan nabbed gyros and burgers and beer at Dave's Taverna, then got ready for the barn party that JMU throws every year. I had heard good things about this tournament party and it didn't disappoint. Pregame was a shot of everclear chased with everclear/Monster, then beer and lots of BID House Blue at the barn, shots of Cream sprinkled throughout. Solid party music in the beginning, a solid live band and lots of dancing. I crowd-surfed for the first time, danced with the Rutgers and TCNJ women's teams, slapped Frenchy in the face repeatedly and in general had a good night of drunken carousing. Yakked in the bushes next to the hotel front entrance, eventually found my way to a bed and woke up still drunk.

Warmed up late and fought off the drunk, never ran into the hangover (somehow). Walked over Richmond, went toe to toe with Maryland for the first half but somehow found a lot of ways to make it to the endzone and not score. Sucked in the second half. Jake the Jake and the Jive Turkeys bagged our final consolation game so we hit the road and got home pretty early.

I worked on my defense, bid a few times and got 6 or 7 D's throughout the weekend (including 2 or 3 that were thrown right to me). A few bonehead turnovers and a drop but my break throws were on point and I didn't force too many hucks. Not sure how Easterns Qualifier will go next weekend, but I'm happy that my knee held up over the weekend so I should be able to get back in the groove of workouts and practices.

Lift, Practice

3, 2, 1 muscle-ups

Front squat: 10 at 20, 8 at 40, 6 at 50kg

BB military press: 10 at 20, 8 at 40, 3 at 42kg

Pushups at +45lb: 10, 8, 5, 4

Incline situp and press: 10 at 45, 15 at 35, 20 at 25lb

Watched a very wet and miserable-looking practice.

PT, Lift, Practice

15 minutes biking

Later:

3 muscle-ups

3x8 BB shrugs at 100, 150, 170lb

4x6 upright row at 60lb

Superset: 3 rounds

15 reps 45degree extensions

10 reps cable lateral deltoid raise, level 2

10 reps hamstring curl 30lb

10 overhead squats 20lb

Snatch catch practice for form

10 minutes stretching

Practice was bitter cold, especially because I was again only watching/coaching. It was a solid practice, though--taking the isolated concepts that were the focus of the last couple practices and putting them together into something that looked like a real offense. Excited for our first spring tournament this weekend at JMU.

Practice

Warmup jog

Stretch

15 minutes throwing

Stretch

Watch/coach practice

3x10 pullups

Practice

Opted out of the final kill drill because my knee was starting to complain. Still taking it easy, but trying to get back into it.

Rock Wall

2 hours climbing

Jog

2mi in 16:00

15 minutes stretching

Swim

200m IM

200m IM

200m IM

400m IM

PT, lift

I busted my hip after falling off my bike when I hit black ice on the way to work on Monday, so today I got 20 minutes of electric stim around the bruised/swollen area and then did some stretching. Because I knew I wouldn't be able to do all the pushups and abs that I normally would during the team workout, I went to the gym ahead of time and did the following:

4x3 muscle-ups

Bench press: 5 at 115, 125, 135, 145lb

10 pushups at +45lb

DB push press: 10 at 20, 5 at 35lb

BB push press: 5 at 40, 50, 60kg

DB military press: 8 at 30, 35, 30lb

10 dips

25 incline situps

10 incline situps at +35lb

10 incline situps at +45lb

30 alternating incline situps

Recovery, Lift

15 minutes elliptical

5 minutes stretching

5 minutes ultrasound

Later, at the CAG:

3 muscle-ups

2 muscle-ups

5 explosive pullups

3x10 upright DB rows at 25, 35, 40lb

2x10 upright BB rows at 85, 95lb

10 chest-supported T-bar rows 45lb

10 scarecrows at level 2

5 chest-supported T-bar rows 80lb

10 scarecrows at level 2

5 chest-supported T-bar rows 90lb

10 scarecrows at level 2

5 chest-supported T-bar rows 95lb

5 pullups at +10lb

5 pullups at +15lb

5 pullups at +10lb

15 minutes stretching

PT

10 minutes elliptical

Later, with Machine, in ~8min rounds:

2x25 pushups

2x25 situps

2x25 hello dollies

2x25 scissor kicks

2x25 leg lifts

2x25 close grip pushups

2x25 situps

2x0:30 front plank

0:30 right plank

0:30 left plank

2x25 incline pushups

2x0:30 flexed ab hold

2x0:30 superman

2x25 leg lifts

2x25 situps

2x0:30 front plank

2x25 crunches

50 hip raises

Finished up with some wheelbarrows up and down the stairs, then 50yds of wheelbarrow.

PT

20 minutes cycling

Light lift

10 pushups

Muscle-ups: 2, 4, 2

BB military press: 5 at 30, 34, 36, 38, 40kg

3x10 front shoulder raises with 15kg plate

10 (5 clockwise, 5 counter) big circles with 15kg plate

PT

20 minutes of electrical stimulation and some light stretching

Upper Body

Bench press: 5 at 115, 4x5 at 135lb

10 man-makers 25lb

10 pullups

10 incline situp and press 25lb plate

10 man-makers 25lb

10 kipping pullups

10 incline situp and press 25lb plate

10 man-makers 25lb

10 kipping pullups

10 incline situp and press 25lb plate

DB shrugs: 10 at 55, 65, 70lb

DB curls: 8 at 30, 10 at 25, 10 at 20lb

Army Abs

Frustrated

I saw the sports medicine doctor today to have him check my knee. Overstretched muscles around the knee and shin, plus a tweaked patellar tendon, two weeks of rest and I should be good to go.

2x10 wide grip pullups

2x10 pullups

First Team Workout

Spring 2011 began.

I wasn't able to participate in the actual workout, but while the team was going through their circuits I did the following:

0:30 pushups

0:30 sprinter crunches

0:30 bent-knee hold

0:30 dive-bomber pushups

0:30 plank

0:30 leg raises

0:30 pushups

0:30 left plank

0:30 right plank

0:30 pushups

After that I stopped keeping track of what exercises I did, but they were all either some form of pushups/dips or some kind of ab exercise. Three rounds of ten "stations".

Snot everywhere

1.75mi in 12:50 (7:20 pace)

I underdressed. It was cold, especially after a week in Florida. My lungs burned and my ears ached. I want to get back into shape, but this shit sucks. The silver lining is that this morning my leg didn't hurt for the first time since the overnight tournament.

Linda

Rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:

Deadlift 60kg

Medball DB bench press 40lb

Power clean 50kg

Completed in 26:20

I had to wait longer than I wanted to for most of those rounds, waiting on B-Mor to finish his cleans. I felt like the DB bench press was much too light, the power cleans too, but the deadlifts gave me a lot of trouble because I still feel really weak when using proper form. Overall a solid workout.

CFWoD 12/28/10

(Scaled) 7 rounds for time:

3 front squats 135lb / 3 overhead squats 95lb

7 L-hang pullups / 7 pullups

Completed in 7:55

4x6 split jerk at 65, 95, 115, 125lb

25 incline situp and press 25lb

25 pushups

25 full body crunches

25 leg raises

I did the first 4 rounds with 135lb front squats and L-hang pullups, the final 3 rounds with 95lb overhead squats and kipping pullups.

...

2mi in 14:20

25 pushups

6-5-4 alternating knees-to-elbows