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