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