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)