Yo-Yo Test

Took out the measuring tape, counted off 65'7", cued up the beep test on my busted iPod and tackled the pre-season fitness assessment for Inside Rakete. We're using the Yo-Yo Intermittent Recovery Level 2 assessment and it was my first time doing the test, so my performance was a little disappointing. But, to be fair, I was doing it on a wet stretch of asphalt in near-freezing temperatures. I made it to level 16, also known as stage 14.5? for a total of 640m. I would say that I can't wait to give it another go, but it's supposed to be a vO2max test and maxing out isn't always fun. Their formula for estimating vO2max from the beep test, incidentally, puts me at 54.0 mL/kg/min. It's a far cry from what I tested back on 12/13/10 but we'll see if I can't improve it over the next few months.

Bench Press

Bench press: 10 at 110, 8 at 130, 5 at 150, 4 at 140lb

Long Run

6.75mi (10.86km) in 51:20 (7:36 pace)
1mi splits: 8:00, 7:15, 8:00, 7:45, 8:00, 6:45, last 0.75mi in 5:35

Finished 6mi in 45:45 (7:38 pace) and 10k in ~47:50, cf: 7/2/06

25, 2x10, 11x5 pushups

Run

4.5mi in 35:15

1.5mi splits: 10:00, 13:00, 12:15

Ran the first lap hard-ish, then took it easy.

Pullups, Burpees

Pullups: 2x10 strict, 5 strict 5 kipping
10 hanging shrugs, 14 monkey-bar swings
7 chinups, 5 mixed-grip chinups

100 burpees in 6:27
25 rep splits: 1:00, 1:30, 2:00, 1:57
Compare to 12/31/210

25 leg lifts, 25 situps
25 full body crunches
25 crunches R, 25 crunches L, 25 crunches

Yeah, got that iron taste in my mouth again.

HSPU and Pistols

5x5 HSPU to 1 abmat
5x5 pistol squats

I did the first three rounds of pistols with a 15lb kettlebell on my standing shoulder. That got pretty difficult, I haven't done pistols in quite a while.

Jog

3.75mi jog

Run

5mi in 40:05
1mi splits: 7:05, 7:55, 8:00, 8:00, 9:05

Cleans

Warmup: 5 squat cleans 95, 3 squat cleans 125lb

5x(1 squat clean, 2 front squats, 1 push jerk) 135lb

3 rounds for time:
10 clean and jerk 105lb
10 strict pullups
Completed in 8:07
Rounds: 1:45, 2:20, 4:02

Finisher: 30 toes to bar

The Big Chill 2012

5k in 19:46.47 (6:22 pace)
Splits: 5:50, 6:45, 7:11 (6:30, 0:41)
Place: 45th overall
43rd of  827 men
12th of 129 M25-29
Age-graded PLP: 65.24%

Compare to 12/11/10, 12/13/08, 12/8/07

Two women, six kids ages 15-17, and one dude who was 51 all beat my time. The third-place girl also crept up on me in the middle of the third mile. I didn't see her but could tell by her breathing that it was a chick, her huffing was high pitched and shallow...plus a spectator yelled some encouragement to her, saying she was in third place, and that confirmed it was a girl. When we turned the final corner she tried to pick up the pace and push past me, and I'm glad--it gave me some motivation and I kicked into a higher gear when I might have otherwise just coasted. Halfway down that last stretch I caught sight of the time clock, and that's when I knew I'd achieve my goal. I crossed less than half a second ahead of the girl, might have peed myself a little, but broke my PR and felt pretty damn good about it. Stronger than ever, faster than ever. More work to do.

Except the world-record holder finished the race in the time it took me to run the first two miles. Holy crap.

Glamour Muscles

3mi in 20:36 (6:52 pace)
1.5mi splits: 9:50, 10:45

3x10 pullups
5x5 DB single-arm military press 35lb
3x10 DB curls 20lb
3x15 incline situps +25lb

Another DC Run

400m in 1:09
100m walk, 300m jog

3.25mi in 24:30

The first mile in 6:32, the next 0.5 in 3:20, then 1.75mi in 14:38 and you can take off about a minute for red lights. Still not where I want to be, might have to give up on the goal this year and just run the best race I can in the shape I'm in.

DC Run

1.3mi in 10:00 (7:42 pace)

5:00 rest

2.45mi in 17:30 (7:09 pace)
(1mi in 6:15 to 1.45mi in 11:15)

Had to wait at some red lights and got lost at least once, but the mile in the middle was run on the track at a local high school.

Climb

2 hours bouldering and top-rope climbing

Clean and jerk: 3 at 95, 3 at 115, 3 at 135, 2 at 155, 1 at 165lb

2 muscle-ups, 3 L-hang pullups, 3 handstand pushups
50 incline medball situps 15lb

Another Run

2.68mi in 19:10 all up and down hills.

2x8 strict pullups, 2x5 chinups
3x10 toes to bar

Bench press: 2x5 at 130, 4x3 at 150lb

Run

Cold, dark, and slippery from the snowstorm yesterday. 5km in a slow 23:50.

Crossfit Total

Warmup
Overhead squat 3x45lb; front squat: 3x95, 3x135lb
Back squat: 3x155lb, 1 at 185, 200, 210lb (PR)
Military press: 3 at 95, 1 at 115, 120, 125*lb (PR)
Deadlift: 3 at 185, 1 at 225, 255, 265, 280, 285lb (PR)

Crossfit Total: 615lb (279kg) at 156lb (71kg) for BWx3.94

I failed to squat 215lb and didn't try to deadlift more than 285lb. I couldn't get the 125lb press past my ears so after a few attempts I took off the clips and got it up two separate times. Tried again with the clips back on and just couldn't get it past that sticking point. Reminds me to work the bottom half of the ROM in my HSPU. Soon I'll clear BWx4.

AMRAP 10:00 of:
5 clean and jerk 115lb
10 body-weight squats
Completed 6 rounds

I actually started out trying to do the 908 WoD, which was AMRAP 12:00 of (5 thrusters, 10 burpees), but after the first round (which took 1:05) I adjusted to my own thing. I wound up finishing 6 rounds with almost a minute left on the clock, so I called it there. It was like Grace lite plus 60 squats.

Warriors Alumni Game

Biked 3.8mi in 18:30 to the middle school turf field for an alumni vs current Watchung Hills game. It was good to see some of my old teammates, but I was the oldest guy there and the only one from my graduating class. The current team looked pretty good, with a lot of freshmen and some skill, but they only scored once or twice during the "official" part of the game. When we mixed teams up things got a little more competitive, but by then it was getting late in the afternoon and the girlfriend wanted to get back home for some Thanksgiving leftovers. I played a few more points and then cut out early with her.

Biking

5mi biking in 24:30

4x3 bench press 150lb

Recovery

3mi in 21:50 (7:17 pace)
1mi splits: 7:20, 7:35, 6:55
0.5mi splits: 3:35, 3:45, 3:45, 3:50. 3:35, 3:20

20min stretching, PVC rolling

Tryouts

Rolled out early this morning to try out for the New Jersey Hammerheads, one of the AUDL expansion teams. After a dynamic warmup, I did some athletic testing: vertical jump of 25", 40yd in 4.88 and 100m in 13.81 against the wind. Nothing impressive.

After the athletic testing we moved into scrimmages, and I got some decent reps in at handler. We finished the day with some tabatas:
8x(0:20 on, 0:20 off) mountain climbers
6x(0:20 on, 0:20 off) burpees: 9, 8, 7, 7, 7, 7
4x(0:20 on, 0:20 off) split jumps: 22, 20, 18, 18

PRs and Pickup

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

Snatch: 5 at 40kg

Clean and jerk: 4 at 60, 70kg; 2 at 74, 77, 79kg (PR)
2 cleans at 80kg

90min pickup

I couldn't press out either of my two jerk attempts at 80kg, and I couldn't get under the cleans at 82kg. I came close once but the bar was too far forward and I lost abdominal pressure. I think it would be worthwhile to start practicing squat cleans, and to actually rep the jerk as a separate movement. But I'm pretty happy with the PR.

Hills in the Dark

Strict pullups at +10lb: 8, 8, 5

10x(120m hill sprint, walk back down as rest)

Squats, Kettlebells

Warmup: 5 overhead squat 45lb; 3 front squat 95, 125lb

Back squat: 3x8 at 165lb

Military press: 3x4 and 3x5 at 95lb

30-20-10 reps for time:

Reverse kettlebell lunges 70lb

Kettlebell swings 53lb

Completed in 7:50

Rounds: 2:55, 3:50, 1:05

GHD hip extensions: 20, 10-5-5 (I suck at these)

Run

2x10 strict pullups, 2x10 kipping pullups

3mi in 20:58
1mi splits: 6:40, 7:20, 6:58
0.5mi splits: 3:15, 3:25, 3:40, 3:40, 3:50, 3:08

15min stretching, PVC rolling

That was disappointingly rough. Still hoping to break my 5k record at this year's Big Chill, but it looks like it'll take more work than I thought. Compare to 10/16/12.

Snatch, Deadlift

Snatch: 3 at 20, 30, 40, 45, 50, 55kg

Deadlift: 3 at 80, 90, 100, 105; 1 at 110, 115, 120, 125kg

HSPU: 4x4 at 1 abmat

That's a deadlift PR.

Team Workout

20min AMRAP:
2x10m sled push +45lb
Max box jumps 24"
Max zercher sandbag reverse lunges
Completed: 6 rounds plus 2x10m sled push

4x25 GHD situps

Finished at least 10 reps of box jump and reverse lunges each round, often 15 or more for the box jumps. Also not entirely sure we didn't do more rounds, because I was too winded to care about keeping count. They'd asked me to jump in to complete their trio, but I wasn't properly warmed up because I was planning on doing the following class. Whatever. Difficult workout either way.

Garden State Open

Men's Scaled Division

WOD #1:
1mi run (finished in 6:00)
30 deadlift 155lb
50 box jumps 24"
Completed in 10:06 for 3rd place

WOD #2: Snatch ladder
5 burpees, 1 clean, 1 snatch
65, 75, 85, 95, 105, 115lb, 1 clean 125lb + 5 burpees
Finished 13th of 16

WOD #3:
50 wall balls 14lb 10'
20 reverse overhead lunges per leg 35lb
30 thrusters 65lb
Completed in 6:13 for 6th place
Compare to: 10/22/12

Finished 6th overall 16, not bad for my first Crossfit event.

Snatch

4mi biking in 17:30

Snatch: 3 at 45, 65, 95, 105, 115, 125; 1 at 130lb

4mi biking in 18:30

That's a snatch PR by 15lb.

Sandy Be Damned

2k row in 7:33
500m splits: 1:51, 1:53, 1:57, 1:52

5:00 rest, then:

3 rounds for time:
20 kettlebell swings 70lb
20 box jumps 30"
Completed in 10:28
Rounds: 2:45, 3:40, 4:03

Hollow hold: 0:40 on, 0:20 off, 0:20 on, 4x(0:30 off, 0:15 on)

I'd already had three straight rest days and didn't think I was likely to do a workout on my own with a hurricane coming. So the only solution was to sack up and hit the local box for a WOD. I pushed on the row, was sucking wind and dreading the second half of the workout and already thought the 70lb KBS was ambitious. I only brought them to shoulder-height, but we were supposed to push through without putting the kettlebell down and that wasn't happening. Mental, my ass. That shit is heavy. I couldn't get any real momentum behind it. I saved my time on the box jumps, getting through sets of five even though I wanted to quit after the first round. I just didn't want to have to face the swings again. My lungs haven't hurt like that in a some time.

Oly Work

Snatch: 3 at 20, 40, 50, 50, 1 at 55kg

Clean and jerk: 2 at 60, 70, 70, 75, 75kg

Power clean: 4x1 at 80kg

Left shoulder started to hurt after a few press-out jerks at 75kg, so I held back from trying it at 80. The cleans were tough at that weight anyway, and they didn't feel solid. But at least I nailed four of them, ugly or no, tying my PR.

Short Runs

0.5mi in 2:40, 3:00 rest

0.5mi in 3:03, 3:00 rest

0.5mi in 2:53, 3:00 rest

0.5mi in 3:07, 5:00 rest

1mi in 6:55 (3:25, 3:30)

Squats, GSO Workout #3

Warmup squats: 5 overhead 45, 3 front 135, 3 back 155lb

Back squat: 2x3 at 185, 5 at 180, 3 at 180, 5 at 155, 3 at 155lb

Garden State Open Workout #3 (scaled):
50 wall balls 20lb to 10' target
40 reverse overhead lunges 45lb
30 thrusters 85lb
Completed in 10:10
(Wall balls in 2:20, lunges in 2:45, thrusters in 5:05)

Hollow hold: 0:30 on, 0:30 rest, 0:30 on, 0:30 rest, 0:15 on, 0:15 rest, 0:15 on
3x15 GHD situps
HSPU practice: 3 at 1 abmat, 7 at 1.5 abmats, 5 at 1.5 abmats
2x3 HSPU parallelette negatives

I didn't mean to jump 10lb from last week on the squats and it was a mistake that cost me. I struggled on those first two sets, and after a set of 5 at the correct weight I was totally toast. Had to drop down and still felt terrible. The WOD wasn't so bad, although the thrusters were killer. Might hurt tomorrow. Probably.

Long Run

5mi in 36:40 (7:20 pace)

0.5mi splits: 3:40, 3:40, 3:50, 3:30, 3:40, 3:35, 4:15, 3:30, 3:45, 3:25
1mi splits: 7:20, 7:10, 7:15, 7:45, 7:10

Military Press, Grace

Military press: 4x5 at 85, 5 at 90lb

"Grace" scaled: 30 clean and jerk for time at 115lb
Completed in 4:47
10 rep splits: 1:05, 1:55, 1:47

Compare to: 6/13/12 and 11/5/10

3x5 L-hang pullups, 2x5 knee-tuck pullups

Hips

Clean and jerk practice: 3 at 65, 135, 145lb

21-18-15-13-9-6-3 reps for time:
Ring dips (blue band)
Sumo deadlift high pull 95lb
Completed in 12:02

3x15 GHD extensions

I was struggling a bit on the early SDHP reps, but eventually started using my hips. It felt heavy. Hips help. I need to start repping cleans again because they feel much heavier than they did in Germany. But, on a higher note, the ring dips weren't so bad. Next workout I'm dropping to a more challenging band. I'm not at the level where I can bang out 84 reps without one, but strength is coming...

Pullups, Run

3 muscle-ups
Pullups at +20lb: 3, 4, 5, 6, 4, 3

3mi in 20:33
1mi splits: 6:22, 7:14, 6:57
0.5mi splits: 3:10, 3:12, 3:28, 3:36, 3:44, 3:13

25 hand-release pushups
15min yoga, PVC rolling

Squats, Abs

Warmup: 5 overhead squat 45, 3 back squat at 135, 155lb
Back squat: 5x5 at 175lb

21-15-9 for time:
Front squat 115lb
Bar-facing burpees
Completed in 12:12
Rounds: 4:30, 4:30, 3:12

Max toes to bar: 15, 12, 15
HSPU practice: 3 at 1 abmat, 3 parallette negatives
Plank: 1:45 front, 0:15 rest, 0:45 L, 0:15 rest, 0:45 R
25 GHD situps, 15 leg lifts, 0:30 hollow hold
Raised plank: 0:45 L, 0:15 rest, 0:45 R, 0:15 rest, 0:45 front

Run

2mi in 13:20

0.5mi splits: 3:00, 3:25, 3:40, 3:15

Goal Work

Warmup, double-under practice
3 snatch 95lb, 3 hang clean 135lb

Deadlift: 3 at 185, 5 at 185, 3 at 235lb
Deadlift for form: 10 at 135, 5 at 165, 185, 205

21-15-9 for time:
Thrusters 95lb
Kettlebell swing 53lb
Double-unders
Completed in 15:45
Rounds: 5:15 (2:45, 1:15, 0:45), 6:45 (4:00, 1:25, 1:20), 3:45 (2:15, 1:00, 0:30)

Thrusters are awful, and I couldn't string together more than 3 double-unders. This was not a fun workout.

Snatch

Snatch practice

12:00 AMRAP:
5 hang power snatch 65lb
15 wall balls
Completed 7 rounds + 5 snatches, 8 wall balls

0:60, 0:30, 3x0:15 hollow hold
2x0:30 plank

Snatch is weak. No muscle memory.

Back Squat, Cardio

Warmup

10 overhead squat 45, 3 front squat 135lb

Back squat: 4x5 at 165, 5 at 170lb

4 rounds for time:

40 double-unders

30 squats

20 abmat situps

Finished in 10:01

Rounds: 2:10, 2:30, 2:45, 2:36

Handstand practice

Run

3mi in 21:00

1mi splits: 6:50, 7:25, 6:45
0.5mi splits: 3:15, 3:35, 3:40, 3:45, 3:30, 3:15

20min yoga/stretching

Press, Triplet, Cardio

Military press: 5x5 at 81lb

15:00 AMRAP:

7 strict DB press 30lb

11 toes-to-bar

15 walking overhead lunge, 45lb plate

Completed 6 rounds

5 rounds:

300m row

300m run

Rutgers Practice

I played swing handler while the kids practiced the trap transition with a 4-man cup, then I was with the young athletes in a scrimmage against the more veteran players. Finished up with 6x40m sprints with recovery.

Power Cleans, Triplet

Preeeetty sore today.

Power clean practice: 3 at 65, 135, 165, 135

21-15-9 for time:
Deadlift 185lb
Box jumps 24"
Ring dips (blue band)
Completed in 10:07
Rounds: 4:00, 3:53, 2:14

Those deads got really difficult. The cleans also didn't feel great, didn't feel like I was getting my hips open. Trainer Alan critiqued that I wasn't patient enough with my pull, trying to pop up too early. I feel like I should get a camera and film myself. On the plus side I was putting together box jumps without too much trouble. After the WoD I did some accessory work:

Hollow hold: 1:00, 0:30, 0:15, 0:15
Double-under practice

Fake CF908

I decided to do today's workout at home in the rain, substituting wall balls for thrusters and double-unders for tuck jumps because I don't have all the equipment.

Pullups: 5 at BW, 3x5+3 at +20lb

AMRAP 6:00 of:
15 DB thrusters 20lb
10 pullups
Completed 4 rounds + 15 thrusters, 7 pullups

Rest 2:00

AMRAP 6:00 of:
12 hand-release pushups
24 tuck jumps
Completed 4 rounds + 2 pushups

Back Squat, Chipper

Burgener Warmup
Back squat: 5 at 155, 155, 155, 160, 165

Chipper for time:
60 kettlebell swings 44lb
50 box jumps 24"
40 burpees
30 jumping lunges per leg
20 handstand pushups (2 abmats)
Completed in 15:05

Max reps toes-to-bar: 15, 12, 10

Fran

21-15-9 for time:
Thrusters 85lb
Pullups
Completed in 7:52
Rounds: 2:30, 3:00, 2:22

0.75mi cooldown jog

Limiting fact was (as usual) pullups. Might have been able to do her as rx'ed but I wasn't exactly tearing through the thrusters, either. Lots of work to do.

Compare to: 5/22/12, 12/6/2011

Run, Practice

1mi in 7:05
Full recovery
1mi in 6:20

Practice was all scrimmage.

HSPU, Triplet

Strict HSPU with 2 ab-mats: 7, 7, 7, 5

15:00 AMRAP:
9 push press 95lb
12 box jumps 24"
15 pullups
Completed 5 rounds

3x20 GHD situps

Those pullups were not fun.

Power Cleans, Burpees

After warming up, we worked to a 1RM power clean. I was feeling a little tight from yesterday and wasn't mentally prepared, so I only hit 175lb and even that didn't feel solid. I think I have to step back the weight and groove the motion. The workout would have been a good chance to do that, but I pushed for speed:

5 rounds for time:
10 power clean 105lb
10 burpees
Completed in 7:05
Rounds: 1:05, 1:05, 1:05, 2:05, 1:45

2x1mi

Crossfit 908 recently released the workouts for the Garden State Open, part of the Garage Games. So, after seeing that the first workout kicks off with a 1mi run, I hit the street today to work on my mile time:


1mi in 6:30 (3:03, 3:27)
5:00 rest
1mi in 6:38 (3:20, 3:18)

I adjusted the route a little for the second one to put the monster hill climb at the beginning, rather than at the end...thus the more even split.

Rutgers Practice

Another Thursday. Practiced my lefty backhands with Dave (old teammate/current women's coach) while waiting for the boys to show up. Did the full warmup and then got some reps in with the handlers, giving tips here and there. When we did the Thunderdome-style defense drill, I caught all my O's but couldn't get that D. Well, one time I got in there but the cutter caught it off the mack. Otherwise I couldn't pull the trigger.

But next was a deep cutting drill, so I matched up with Eric for all my jump balls. I figured it would be a good matchup, given that he's going into Regionals next weekend while I haven't had a tournament since Wilwdwood. I caught all my O's again, but this time was able to get a couple blocks. I did have a height advantage, but I'll chalk it up as a decent refresher on positioning for me.

After maybe 10 reps of that I started to get a funny feeling in the back of my knee, but I wasn't going to back down from the final sprints. We did 10 jump-sprints for 40ish yards each, and by the end of that I was definitely feeling some tightness in the hamstring tendons. I felt like I gave a solid effort each time, but I don't feel good about my acceleration. Just haven't been repping it.

Deadlift, WoD

Deadlift: 3 at 225, 225, 225, 235, 245lb

4 rounds for time:

1:00 front plank

20 jumping lunges per leg

20 pullups

Completed in 13:50

Rounds: 2:18, 3:12, 4:00, 4:20

Pullups were the limiting factor. I was able to do the jump lunges unbroken in round one, two sets in round two, three sets in the last two. Pullups were also unbroken in the first set, but I was down to sets of 2-3 by the end. Even so, I had the fastest time of the day. Pretty proud of that, I think it's the first time that's happened. Hands are not happy with me right now, but no blood blisters this time.

Squat, DB Snatch, Box Jump

Front squat: 7 at 135, 135, 135, 140lb

21-15-9 for time:
Hang DB snatch L 40lb
Hang DB snatch R 40lb
Box jumps 30"
Completed in 8:42
Rounds: 3:33, :317, 1:52

2x10 strict toes to bar

Push Press and Run

Burgener Warmup
Push press: 3 at 135, 115, 120, 125, 130lb

4 rounds for time:
15 push press 95lb
400m run
Completed in 14:01
Rounds: 2:45, 3:18, 3:42, 4:16

I did the first 400m in just under 2:00, the next two around 2:10 and the last one in 1:54 for a mile time of 8:14. So really, the shoulders were the limiting factor. I did them unbroken in the first round, then 8-7, 6-5-4, 5-4-3-2-1. I only missed on one rep, in the last round.

Rutgers Practice

Got down to New Brunswick to check out Machine tryouts, showed up early and did some throwing on the sidelines while the girls practiced. Warmed up with the boys, popped in and out of the scrimmages, had a nice time. We usually had 3 returners on the line with 4 new players, so it was mostly about giving tips to the new guys and shooting the shit with all the alums that were there.

We finished up with 3 rounds of:
40m sprint
10 pushups
40m sprint
20 crunches
40m sprint
5 squat jumps

Pullups, Triplet

5 muscle-ups
Pullups: 5 at +18, +23, +23lb; 3 at +23lb; 5 at BW

5 rounds for time:
10 calorie row
15 box jumps
20 kettlebell swings 53lb
1:00 rest
Completed in 18:14
Rounds (excluding rest): 1:45, 2:27, 3:05, 3:46, 3:11

Those swings were rough.

Front squats, HSPUs

Double-under practice for form

21-15-9 for time:
Front squats 115lb
Handstand pushups, 2 ab-mats
Completed in 12:52
Rounds: 4:45, 4:00, 4:13

3x20 GHD situps

I got some solid DU practice, hopefully I can start stringing together ten at a time soon. HSPUs are still tough but the squats were actually okay. I cleaned them from the floor and counted that as a rep each time because I actually pulled into a full squat clean. The weight was okay...the trainer said 60% of your 1RM, which for me is around 105, but I was still able to do sets of 7, 5, and 3 in each of the 3 rounds respectively. Still not 100% confident about my left knee, but it just feels splashy--not weak.

Power Clean, Hill Sprints

Burgener Warmup

Power clean: work to 1RM
3 at 115, 2 at 135, 145, 155lb
1 at 166, 170.5, 175, 180*

10x120m hill sprint
Walk back down as rest

*That's a power clean PR.

Military Press, Couplet

Military press: 7 at 65, 76, 81; 5 at 81lb

7 rounds for time:
10 ring dips (blue band)
15 double-unders
Completed in 8:37

The original workout called for 30 double-unders, but I cut them in half because I can't string any together. Then I wound up finishing ahead of most people, so next time I'll have to take not quite so easy a way out.

Deadlift, Triplet

Deadlift: 7 at 135, 155, 175, 195lb

3 rounds for time:

500m row

25 wall balls 20lb 10'

25 box jumps 2'

Completed in 17:11

Rounds: 4:25, 6:35, 6:11

BID bodyweight workout

Every minute, on the minute:
5 pullups
10 pushups
15 squats
Completed 7 rounds

Did 2 extra rounds at the end, even though I couldn't finish them within a minute anymore. Then Weintraub and I took a barefoot cooldown jog in the drizzling rain. Very romantic.

Recovery

6mi biking in 23:36
3mi splits: 12:12, 11:24

CF908

Burgener Warmup

10 wall squats

3 front squat at 135, 140, 145, 150, 155lb

"Karen" as rx'ed:

150 wall balls for time with 10' wall, 20lb ball

Finished in 11:15

25 rep splits: 1:00, 1:30, 2:00, 2:15, 2:15, 2:15

CF908

"DT" scaled:
5 rounds for time:
12 deadlift 95lb
9 hang power clean 95lb
6 push jerk 95lb
Finished in 12:56
Rounds: 1:15, 2:05, 2:50, 3:40, 3:06

West Boca WoD

4 rounds for time:
150 single-unders
20 wall balls
5 renegade rows per side
5 muscle-ups*
Completed in 23:25

Subbed 2 pullups and 2 dips for 1 muscle-up.

100% Humidity

15:00 AMRAP:

15 burpees

200m run

15 pushups

200m run

Completed 4 full rounds

Not a lazy Sunday

Dropped by the Crossfit Hardcore in east Boca for a workout, got warmed up while some newbies wheezed through a newbie WoD in the background. Had to get my oly in.

Burgener Warmup
10 overhead squats 45lb
Power snatch: 3 at 65, 96, 115lb
Power clean and jerk: 4 at 135lb

Right about then, the newbies bounced and the regulars rolled in. Having no real plan myself, I joined two of them for their WoD.

3 rounds for time:
15 kettlebell swings 45lb
20 GHD situps
50 double-unders*
400m run
Finished in 13:33

*100 single-unders in rounds 2-3

Run

3mi in 21:45 (7:15 pace)
1mi splits: 6:45, 7:15, 7:45

Pullups

10 strict pullups
5 strict, 5 kipping pullups
10 kipping pullups

Run, Bench

3mi in 20:40 (6:53 pace)
1mi splits: 6:17, 7:10, 7:13
0.5mi splits: 2:57, 3:20, 3:28, 3:42, 3:45, 3:28

Bench press: 6, 8, 6, 6 at 140lb

Run

1mi in 6:22 (3:02, 3:20)
1mi in 7:49
1:00 walking rest (0.1mi)
0.8mi in 6:20 (7:45 pace)
2:00 walking rest (0.15mi)
0.85mi in 7:00 (8:14 pace)
4:00 walking rest (0.2mi)
0.9mi in 7:00 (7:47 pace)

Total: 5mi in 41:31 (8:18 pace)

Beach Run

1.15mi in 9:00
3:00 rest
1.15mi in 8:40

Blisters on my toes.

Wildwood Recovery

3.55mi in 30:30 (8:35 pace)
20 minutes yoga

Where do we go from here?

5 rounds, with rest:
5 pullups
10 pushups
10 leg raise

Almost passed out from the heat. I hate coming back after a break.

WUGC 2012 Day 6

13-17 vs Australia

WUGC 2012 Day 5

4-17 vs Canada (1 assist, 2 turnovers)
13-15 vs Finland (1 turnover)

WUGC 2012 Day 4

16-8 vs France (2 assists, 1 turnover)
17-15 vs Sweden (1 assist)

WUGC 2012 Day 3

17-3 vs Singapore (3 assists, 1 goal, 1 turn, MVP)
12-17 vs Australia

WUGC 2012 Day 2

8-17 vs USA
15-9 vs South Africa (2 assists, 1 goal, 2 turns)

WUGC 2012 Day 1

17-7 vs Italy (2 goals)

Flying 30s

Full warmup
Hollywood Squares
3x30m accelerators
Imaginary throwing
3x60m accelerators
Hollywood Squares
3x60m sprints
Cooldown
Stretching

Run, Pushups

1.4km in 6:30
1.45km in 5:50
Total ~1.75mi in 12:20 (7:03 pace)

2x15 decline pushups
2x15 pushups
2:00 cooldown jog
2x15 pushups

Run

1mi in 7:25
0.8mi in 5:15
0.8mi in 5:40
1mi in 6:40
Total: 3.6mi in 25:00 (6:57 pace)

Feldrenner Training

90 minutes open practice

McFit, Practice

Burgener Warmup
3 hang squat clean and jerk 40kg

Diane: 21-15-9 for time of:
Deadlift 80kg
Handstand pushups
Completed in 12:05
Rounds: 4:40, 4:55, 2:30

50 knees to elbows
3x10 hamstring curl at 40, 40, 35kg

After a trip to the sauna,

90 minutes mixed practice

Crossfit Run

Full game warmup
4x60m suicides (0-5-0-10-0-15-0)
3:00 rest

WoD 6/16/2012
10 rounds for time of:
15 pushups to 60m sprint, 1:00 rest
Completed in 14:50
Rounds: 21, 21, 20, 22, 27, 41, 52, 52, 46, 48
(Average 0:35 per round)

3:00 rest
6x(60m sprint, 60m walking rest)
3:00 rest
4x60m suicides (0-5-0-10-0-15-0)

Windmill Windup 2012 - Day 3

14-10 vs Flying Bisc (Florence)

Tournament Totals:
2 D's, 17 assists, 11 goals, 12 turnovers

Windmill Windup 2012 - Day 2

15-8 vs Fire of London (London)
11-15 vs CUSB La Fotta (Bologna)
10-14 vs CUSB La Fotta (Bologna)
15-14 vs Fire of London (London)

Windmill Windup 2012 - Day 1

15-10 vs TheBigEz (Vienna)
15-11 vs Oranje (The Netherlands national team)
15-13 vs Hardfisch (Hamburg)

Run

1mi in 7:20
0.75mi in 5:40 (7:33 pace)
2:00 rest
0.62mi (1000m) in 3:55 (6:20 pace)
1:00 rest
0.2mi in 1:45 (8:45 pace uphill)
1mi in 7:05

Total: 3.57mi in 28:45 (8:03 pace including rests)

McFit

Burgener Warmup
5 front squat 20kg, 5 deadlift 50kg
Warmup clean and jerk 40kg

(Modified) Grace: 30 power clean and jerk for time, 60kg
Completed in 10:35
10 rep splits: 2:25, 3:25, 4:45

Developed a blood blister about 20 reps in, ripped it open on the 28th rep. I miss the power gym. Compare to 11/5/2010

3x10 hamstring curl 30kg
3x10 abduction machine 35kg
3x10 SL RDL at 0, 7, 9kg
3x10 knees to elbows
5x10 situp variations

Snertz

Warmup jog, dynamics
15 clap pushups, 32 alternating crunches
2x(40-40-40m) sprints
4x(15 squat jumps to 40m sprint)
2x40m walking lunges
40m standing broad jumps
15 clap pushups, 32 alternating crunches
10x(5-10-5m) shuttle sprints, vary starting position)
15 clap pushups, 32 alternating crunches
10x40m sprints, vary rest
4x100m accelerator
Completed in 58 minutes

Mostly without water (aside from the rain) because drinking that German carbonated water shit made me want to throw up.

Run

0.9 in 6:20 (7:02 pace)
0.78 in 5:50 (7:29 pace)
0.78 in 5:30 (7:03 pace)
0.9 in 6:05 (6:46 pace)
Total: 3.36mi in 23:45 (7:04 pace)
2:00 cooldown jog

Park Workout

It's rough to be reminded how out-of-shape I really am.

Tabata This:

Squats: 19, 19, 18, 18, 16, 15, 15, 15

Pushups: 20, 14, 9, 6, 8*, 8*, 8*, 8*

Throwing lunges: 12, 12, 12, 12, 12, 12, 12, 12

Full body crunches: 17, 17, 17, 17, 15, 14, 14, 15

5x100m sprints: 15.1, 13.6, 13.2, 13.0, 12.9

5x(4x25m suicide): 18.5, 18.6, 18.7, 18.2, 18.3

6x(0:45 plank, 0:15 rest)

25 situps, 25 toe touches,

25 side crunches each side, 25 situps
3x25 sky humps each leg
3x15 calf raises

McFit

Burgener Warmup

Overhead squat: 10 at 15, 5 at 35, 5 at 45kg

Snatch: 5 at 35, 5 at 45kg

Deadlift: 5 at 75, 85, 95, 105kg; 3 at 110kg

Military press: 5 at 25, 35, 40kg; 3 at 45kg

3x10 upright row at 30kg

3x10 45° extensions

3x10 hamstring curl 25kg

3x10 abductor machine 30kg

Track Workout

800m warmup jog

120m to 8x(25m) in 1:01.48, 2:00 rest
120m to 8x(25m) in 1:01.19, 2:00 rest
120m to 8x(25m) in 1:02.51, 2:00 rest
120m to 8x(25m) in 1:02.34, 2:00 rest
120m to 8x(25m) in 1:02.55

10:00 rest

110m in 13.80, 2:00 rest
110m in 13.76, 2:00 rest
100m in 12.57, 2:00 rest
100m in 12.62, 2:00 rest
100m in 12.24, 2:00 rest
100m in 12.15, 2:00 rest
100m in 12.33

800m cooldown jog

McFit, Feldrenner Training

Burgener Warmup
3x(4 L-hang pullups, 2 knee-tuck pullups, 2 strict pullups, 2 kipping pullups)
3 hang clean and jerk, 3 clean and jerk, 3 snatch at 40, 50kg
5 overhead squats at 40, 50kg
3 front squats at 60, 65, 65kg
3x10 hand-release pushups at +15kg

Misc. SAQ drills
40m slow shuffles each direction
2x40m walking lunges
10 chinups

90 minutes semi-mixed practice

London Scrimmages

17-15 GB Open
17-10 France

London Calling, Day 2

15-9 GB Masters
15-12 Austria
13-7 Sweden

London Calling, Day 1

15-8 vs Austria
13-8 vs Clapham
15-14 vs Sweden

McFit

Burgener Warmup
Hang clean and jerk: 3 at 40, 60kg
Front squat: 3 at 40, 50, 60, 65, 70kg


DB Fran: 21-15-9 of
Pullups
DB thrusters 15kg
Completed in 6:00 (Rounds: 2:04, 2:36, 1:20)
Compare to 12/6/2011, 6/30/11 and 7/19/11


3x10 RLESS


I had to wait for somebody else to use the pullup bar during the second round. Not sure how much I needed the rest, but it was around :30 either way.

Run

1.45km in 5:25 (0.9mi at 6:01 pace)
1:00 rest
1.75km in 7:15 (1.09mi at 6:40 pace)
1:35 rest
700m in 3:05 (0.435mi at 7:05 pace)

Total: 3.9km in 18:20 (2.42mi at 7:35 pace)

If you discount the rests, that's 2.42mi at 6:31 pace.

Run, McFit

1.45mi in 10:05 (6:57 pace)

21-15-9 for time:
Overhead squats 40kg
Kettlebell swings 15kg
Completed in 7:45
Rounds: 3:10, 2:55, 1:40

3x10 abduction machine 25kg
3x10 toes to bar

0.8mi in 7:00 (8:45 pace)

McFit

10 rounds for time:
5 hang clean 50kg
10 pushups
Completed in 11:54
Rounds: 0:37, 0:41, 0:47, 1:02, 1:03, 1:19, 1:27, 1:36, 1:29, 1:27

3x10 SL RDL 12.5kg

McFit

3km stationary bicycle in 5:00

5 rounds for time:
7 front squat 45kg
10 overhead walking lunge 15kg (L)
7 burpees
10 overhead walking lunge 15kg (R)
Completed in 13:00


Compare to 8/9/10 and 12/5/10

Run

2.25km in 9:45 (1.4mi at 6:58 pace)
15min stretching

Knee-tuck pullups: 8, 6, 4
2x(10 pushups, 0:30) at +15kg
3 hang power snatch 20kg, 3 hang squat snatch 20kg
3 hang power snatch 30kg, 3 hang squat snatch 30kg
15 leg lifts, 5x20 situps

2.25km in 9:06 (1.4mi at 6:30 pace)

McFit

Burgener Warmup
Clean and jerk: 3 at 50kg
Deadlift: 5 at 70, 80, 90, 100, 105kg

5 rounds for time:
5 knee-tuck pullups
10 kettlebell swings 15kg
Completed in 4:30

21-15-9 reps for time:
One-arm DB snatch 20kg left
One-arm DB snatch 20kg right
Row for calories
Completed in 12:54 (5:40, 4:34, 2:40)

McFit, jog

6.5km stationary bicycle in 9:50 (plus 2:00 cooldown)
Bench press: 5 at 40, 60, 60, 60kg
Thrusters: 5 at 30, 35, 40, 45, 47.5kg
1.5km in 7:06

Run, McFit

1.5km in 7:05 (7:52 pace)

21-15-9 (hang power cleans 50kg, HSPU)
Completed in 11:10 (3:40, 4:45, 2:45)


5 rounds for time: (10 leg lifts, 10 burpees)
Completed in 6:30

1.5km in 6:50 (7:35 pace)

McFit

Re-registered for membership at McFit for my last two months here. The place is super crowded and they don't have everything I need, but it's a gym. So I did a workout:

Every minute, on the minute:
5 pullups, 10 pushups, 15 squats
Completed 7 rounds


5x(500m row, 2:00 rest)
1:58, 1:58, 1:58, 1:57, 1:55

Recovery jog

5x1.1km (Splits: 5:30, 5:00, 5:00, 4:45, 4:30)
Total: 5.5km in 24:45 (3.42mi at avg. 7:14 pace)

Heidelberg TL Day 2

Would have really, really liked to stay in bed this morning. But we were up and out the door at 7:50am and had a chill breakfast at the fields, warmed up and did another all-day practice until 3pm. It was rough at times but the team is getting stronger. I'm glad we don't have to play against each other the next time we meet--we'll be in London playing together for the first time this season.

Heidelberg TL

6:44am S-bahn, Regional Express to Heidelberg, a cautious warmup and a long, hard practice from 9am-5pm. A mildly disappointing dinner in the same Greek restaurant we went to last time, then a kickass dessert of coconut ice cream, melted chocolate and whipped cream, plus a slice of homemade vegan birthday cake. Wow. Plus I got to sleep in a real bed!

Run, Eintracht Training

3.36mi in 24:35 (7:19 pace)

Run, BWW

1900m in 9:30 (~8:00 pace)

Stations:
3 rounds of 0:30 each, no rest between stations/rounds
Mountain Climbers (50, 40, 28)
Burpees (10, 9, 9)
Plank ups (10, 8, 8)
Superman hold
Side plank R
Sky humps L (32, 35, 38)
Side plank L
Sky humps R (32, 35, 38)
Plank x2 (1:00 total)

50m bear crawl
50m crab walk
50m walk-out pushups (40 reps)

4:00 cool-down jog

Recovery

10 rounds for time:
10 squats
10 pushups
10 lunges per leg
10 V-ups
Completed in 14:59

Feldrenner Training

90min mixed practice

Run

1mi in 7:00
30min rest
2.8mi in 20:30 (~7:20 pace)

Paganello - Day 4

9-13 vs ZUF

12th place!

Paganello - Day 3

8-5 vs Boston Tea Party
7-6 vs Sexy Legs
2-4 vs Bittersweet

The skies opened up right at the end of the game vs the Boston Tea Party, it was absolutely ridiculous what wind and rain we were hit with. It cleared the fields and all games were postponed for a few hours. Crazy.

Paganello - Day 2

6-12 vs Corocotta (Spain)
5-11 vs Tornado Lou (Czech)
8-6 vs Thundering Herd (UK)

Paganello 2011 - Day 1

11-10 vs Stockholm
10-9 vs Zurich
10-4 vs Don't Mess with Texas

We watched The Invisible String in the evening, it was a pretty decent documentary. Interesting if you're into Frisbee. The party afterwards was pretty much a dud, though, so we went home early.

Run

1mi in 8:05
1mi in 7:00
1mi in 6:50
0.6mi in 4:45

Total: 3.6mi in 26:40 (7:25 pace)

Prep

60min of throwing, including thrower/marker drill and hucking practice. Then, 1mi in 6:30 back to the hotel.

Indoor DM

We lost every game. Moving on...

Track, Feldrenner Training

400m in 1:07.3
Walk 400m
400m in 1:08.8
Walk 300m
400m in 1:10.0
Walk 200m
400m in 1:09.8
Walk 400m
100m in 0:15.8

90min open training

Run, Eintracht Training

3.55mi run

90min indoor mixed practice

Linda

"Three bars of death"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift 70kg
Bench press 60kg
Clean 50kg
Finished in 25:25
Rounds: 2:05, 4:05, 5:20, 3:40, 3:12, 2:14, 1:56, 1:28, 0:51, 0:34

Compare to 1/7/2011

Uni Lift

Had no energy today.

Burgener Warmup x2
Snatch: 5 at 20, 30, 35kg
Overhead squat: 3 at 40, 50kg
Front squat: 3 at 60, 65kg; 1 at 70kg
Split jerk: 3x2 at 60kg
Overhead split squat: 3x10 at 20kg
Pullups: 5 L-hang, 4, knee-tuck, 3 regular, 1 kipping
Pullups: 4 L-hang, 3, knee-tuck, 2 regular, 3 kipping
Pullups: 3 L-hang, 2, knee-tuck, 2 regular, 4 kipping
3x5 pistol squats

Called it quits. Back on it next week.

Eintracht Training

90min indoor mixed practice

They kept track of plus/minus, I won!

Rhein Neckar Trophy

Rushed to Hauptbahnhof without showering, met up with Botto and Duy and sped off to Heidelberg as fast as Botto's mother's little German auto could take us. Made sure to warm up, because I didn't want to put myself out of commission for six weeks again. We only had 8 players, so it was also going to be a long day for us.

Game 1 vs Bad Skid: 8-4 and 17-15, though it felt like we were trailing the whole time. It was a dogfight, but we gutted it out from 14-14 to win. I matched up for most of the game against one of my younger teammates from the National squad, Niko, and I have to admit he gave me a rough time. We each had one layout D on each other (both arguably thrower errors, but layout D's nonetheless), and I beat him deep for a huck goal but he also skied me another time--there was contact and I thought he had fouled me, but I took the call back because I really just should have caught it. I had three turnovers (one huck that wasn't leading enough and got tipped out of bounds, another that gave Niko too much time to catch up and get a layout-D on the older/slower Botto, and then the endzone sky). I threw and caught some goals but didn't count them, and otherwise played pretty well.

Game 2 vs Sieben Schwaben: 8-6 and 15-12, they put up a run at the end after we were leading by a bit, but we closed it out. This game was significantly less contested throughout, and thank goodness because we were really gassed from the first one. I threw three goals, one turnover, and got one D back. Matched up a lot on Phillip from the national team, but wasn't sharp enough to shut him down. Gotta get back into conditioning.

We had a short lunch break, which was nice, because we got to spend it in the hall where the Mainz girls were playing the relegation tournament for the indoor season. Apparently they didn't make the first league, which is sad, but I nabbed a sandwich, a coke and a piece of cake for only 3€ so that helped raise my spirits. Only problem is, we still had another game with only one sub...

Game 3 vs Heidees: 5-8 and 12-15, we started to crawl back in the second half but were just too tired to hang. I had two more turnovers, another D and some goals thrown. We played more clam and poachy defense in this game, which worked to some extent, but on offense I got really frustrated with the playing style of some of my teammates. Hopefully we can get more on the same page later in the season.

The best part of the day was that nobody got seriously injured. We had a nice run with low numbers, and once we get some of our other players back we should be looking good for the outdoor season.

Uni Lift, Feldrenner Training

Burgener Warump x2
Power snatch to 5 overhead squats at 20, 30, 40, 50kg
5 overhead squats 55kg
Bench press: 5 at 60, 3 at 70, 2 at 75, 1 at 77.5kg

90min open practice. Fog blanketed the field, I practiced pulls and defense on handlers. No subs. I need to work on my work capacity.

Uni Lift, Eintracht Training

3 squat cleans 50kg
3x3 power cleans 60kg
Deadlift: 3 at 60, 70, 80, 90, 100, 105kg

To failure combo:
12 military press 35kg, 8 L-hang pullups
16 push press 35kg, 6 L-hang pullups
12 push jerk 35kg, 6 L-hang pullups

3x10 TRX hamstring curls, situps
3x10 SLRDL, knees to elbows
3x10 plate raise 15kg, hamstring curl 15kg
3x10 incline overhead situps with 15kg plate

120 minutes indoor practice

Uni Lift, Feldrenner Training

3x10 step-ups with rotation
Thrusters: 5 at 30, 40kg
Muscle-ups: 2x5
Front squat: 5 at 50, 55, 60kg
Pushups: 2x12 at +20kg
3x10 kettlebell swing 15kg
3x10 RLESS
3x10 incline barbell push

60min outdoor practice, 3v4 scrim.

Physio, Feldrenner Training

40min physiotherapy

90min outdoor mixed practice

I cleated up, felt pretty good.

Uni Lift

What injury?

10min foam rolling / mobility warmup
Hang cleans: 5 at 35, 37.5, 40, 42.5, 45kg
3x10 TRX single leg hamstring curls
High pull: 8 at 37.5, 40, 42.5kg

WoD: 21-15-9 of:
DB snatch L at 20kg
DB snatch R at 20kg
Handstand pushups (4" pad)
Knees to elbows
Finished in 13:53
Rounds: 5:02, 5:04, 3:47

Eintracht Training

Upline cuts, swing passes, and 5v5 indoor scrimmage.

Run

400m warmup jog
Dynamic warmup

Workout:
360m 1:30
360m 1:20
360m 1:30
360m 1:10 (1440m in 5:30, or 0.895mi at 6:09 pace)
360m in 2:00
360m in 1:50
Total: 2160m in 9:20, or 1.34mi at 6:58 pace

4x100m accelerators
100m "sprint" (~13 seconds)

400m cool-down jog

Feldrenner Training

Introduced the vert stack handler motion. I even played! In running shoes, and I didn't push too too hard, but it felt good to finally be out there again. I made a bunch of crazy throws for goals, but I have to remind myself next time to practice higher-percentage decisions.

Ran a cool-down jog afterwards to the bus stop.

Uni Lift

Warmup jog
2x10 step-ups
Deadlift: 5x5 at 60kg
Muscle-ups: 5, 5, 3-2
2x10 kipping pullups
Military press: 3 at 35, 37.5, 40, 42.5, 45, 47.5kg
3x10 step-ups
3x10 Cook hip lifts
3x10 overhead BB split squats 20kg

AMRAP 10:00
250m row
10kg plate shoulder raise to overhead, 10 reps
Completed: 6 rounds

Physio

50min physio

Uni Lift

500m C2 row in 1:52
5 front squat, 5 overhead squat 20kg
5 box squat 20kg
5 single-leg box squat
5 single-leg overhead DB box squat 10kg
Pullups: 2x8 at +5kg, 8 kipping
RLESS 1x10 at body weight
Pushups: 3x10 at +20kg
Snatch grip incline bench press: 8, 8, 6 at 40kg
2km C2 row in 7:55
3x10 situps, 25 leg lifts
2x10 glute curl 10kg

I can feel it getting better. Still some pain, RoM still limited, but I'm getting closer. Hopefully next week the physio can clear me for running.

Physio

40min physiotherapy

Uni Recovery

10min stationary bicycle
20min indoor jog
-3:00 25m down-and-backs, focus on inside push
-2:00 25m forward, 25m backpedal
-2:30 25m shuffles
-2:30 25m carioca
-6:00 slow serpentine
-3:00 25x10m box jog, focus on cornering
-1:00 25m forward, 25m backpedal

Snatch grip military press: 5 at 20, 25, 30, 32.5, 35kg
Hamstring curl: 10 at 10, 12.5, 15kg
Bent-over row: 10 at 30, 35, 40kg
3x12 45° extensions
Cable leg extensions: 10 in each direction (except backwards)
High pull: 10 at 30, 32.5, 35kg
Cable single-leg knee raise: 10 at 5, 7.5kg
10 muscle snatch 20kg
10 overhead squat 20kg

IR Trainingslager Karlsruhe, part 2

Woke up, had breakfast, piled into Botto's car (he picked me and two of the other guys up from the WG where we slept the night) and made our way to the hall. We ran some drills inside then moved it out to the cold for more work drilling the system. I kept busy watching and coaching, trying not to freeze. It looked a lot better today, though, after we added a couple key pieces to the offense and drilled some more. Long weekend, though...even without playing I got sore, especially my throat from all the yelling. Can't wait for the next one.

IR Trainingslager Karlsruhe

All of Inside Rakete met this weekend for a conditioning and strategy training camp in Karlruhe. Botto picked me up from the Hofheim Bahnhof just after 7am, and the two of us (both injured) showed up nice and early on a cold Saturday morning, at the same site where I went to the Christmas Cup indoor tournament with Feldrenner back in Fall 2009. While the team warmed up and did some conditioning drills, the coach and I went over some strategy stuff and drills to teach it. After drawing some of the main points on an easel of paper, we put on a thousand layers and went outside to try it out. Both the scrimmages and drills were a little ugly, but I think the weather played a big role in that. The finer points of the new tactics were also somewhat unfamiliar, we hadn't gone through quite everything, and there were a lot of questions. But overall it was on track--most were starting to get the idea, even if they weren't yet comfortable in the offense, and best of all you could tell how many of our players have solid fundamentals.

I spent much of the day trying to get to know the names of my teammates while making suggestions and explaining the offense one-on-one to other D players. As frustrating as it was that I couldn't play, I really enjoyed it. I also liked when we gathered around in a circle, before going over strategy in the hall, and each shared what our personal goals were, as well as what we thought the team's goal should be. I like the team's energy, and I'm excited for the season.

After a leisurely dinner at an upscale pizza restaurant, I crashed on an extra mattress in the WG of a teammate's club teammate. Not having to sleep on the floor? Score!

Physio

30min physiotherapy by Frankfurt Stadion

Fast wieder 100%

13km stationary bicycle in 21:00

20min stretching

Muscle-ups: 5x5

Hamstring curl: 12 at 7.5, 10, 12.5kg

90° extensions 3x10

Seated row: 10 at 45, 50, 50kg

25 leg lifts, 25 full body crunches

Push press: 5 at 40, 42.5, 45, 47.5, 50kg

3x20 situps

Uni Lift

9.5km stationary bicycle in 17:00
30min stretching
20min foam rolling
Incline bench press: 6 at 40, 50, 50, 52.5

20min foam rolling on a steel water bottle filled with boiling water (yes this is painful)

Physio

Physiotherapy session with Sarah from Mainz.

Apartment Recovery

Still trying to rehab this hip.

3x(20 jumping jacks, 10 squats, 5 walkout pushups)
30min stretching

Uni Recovery

6km recumbent stationary bicycle in 15:00
30min stretching
15min elliptical at HR 130bpm
20min stretching
Military press: 3 at 20, 30, 35, 37.5, 45, 47.5kg
Dips: 10, 10, 10
Standing cable hip extensions

Uni Recovery

14.5 flights stairmaster in 5:00
6km stationary bicycle in 16:00
60 minutes stretching
2x10 single leg raises
Bench press: 5 at 20, 50, 55, 60, 62.5, 65kg
Pullups: 5x5 at 10kg
Upright row: 10 at 20, 25, 27.5kg
Single leg hamstring curl: 3x10 at 5kg
Seated cable row: 8 at 40, 45, 50kg
Standing cable hip extensions
3x30 medicine ball situps
10 medicine ball pec flyes

Uni Lift

1.62km elliptical in 10:00
2.5km stationary bicycle in 5:25
4.75km stationary recumbent bicycle in 10:35
20min stretching
Overhead squat: 5 at 20, 40, 40, 45, 47.5, 50kg
Pullups: 5 at L-hang, 3x5 wide grip, 5 normal grip
Incline bench press: 8 at 40, 42.5, 45kg
Chest-supported T-bar row: 8 at 35, 40, 42.5kg
Dips: 10, 6

Uni Lift

0.8km elliptical in 3:40
2.25km stationary bicycle in 4:20, 0.25km cooldown
Hip mobility:
Burgener Warmup: 5 reps each 10kg
10 hip thrusts, 10 sky humps each leg
10 walkout pushups, 5 step-ups each leg
5 squats, 5 side squats, 5 90° squats
Explosiveness:
5x(snatch deadlift, hang snatch, overhead squat) 20kg
4 reps hang snatch, 4 reps snatch 25kg
14 reps snatch 30kg
Strength:
Deadlift: 5 at 60, 70, 75, 80, 85kg
Military press: 5 at 25, 30, 32.5, 37.5, 40
Accessory lift:
3x10 FLESS
3x10 RLESS
3x10 90° extensions
3x10 hamstring curl 10kg

Yoga

90 minutes yoga
3 muscle-ups
20 minutes icing

Uni Recovery

5:00 elliptical
20:00 stationary bicycle
10min foam rolling
20min stretching
5x1 ring muscle-ups from knees
10 clap pushups
5x5 ring dips
10min misc. messing around with the rings for shoulders, abs, etc (including several failed attempts at ring HSPU)
More icing, stretching, foam rolling, icing after I got home.

Uni Recovery

12 minutes stationary bicycle
40 minutes stretching
6 minutes some silly cardio machine
Wide grip pullups: 10, 10, 6
2x10 muscle snatch 20kg
2x10 snatch grip military press
More stretching

Iced when I got back home.

Frozen Vegetables

Been icing my hip and knee off and on all day, plus foam rolling my calves. Getting slowly better...it was silly to try to jump right back into things so fast, but hopefully it only sits me out a few more days.

Mal mit dem Mixed Team

Reposted from the Inside Rakete Training Blog:


There are exactly 180 days left until the opening ceremonies of Worlds in Japan. Even though this sounds like a long time, I already know that it's going to fly by quickly. That's why today I went to the open tryout in Darmstadt for the German national Mixed team, headed with us to Sakai in early July. After three weeks of Christmas vacation (und einer gemütlichen Silvester-Feier mit Freunden in Hannover!) I was itching to get back on the field and start training for the season. The coaches agreed to let me participate, even after I explained how I had already accepted a spot on Inside Rakete, and so we all warmed up in the drizzling cold on the artificial turf field near the Böllenfalltor stadium.

After warmups, throwing, and 3-man thrower/marker drill, we split into groups for comparative-speed sprint tests. The first was a crossfield-suicide with cones at 0, 5, 10, 20, and 40 meters (oder so ungefähr). Second was a simple 40-40, or across the field and back. I finished near the head of my group each time, but probably shouldn't have pushed myself--my hip flexor wound up bothering me later in the day, but the pride of representing IR kept me from dogging it on the sprints.

In any case we did some more warming up after that (maybe should have done it beforehand?) and then split into two teams for a scrimmage. The twist was, each person had a specific matchup: you had to play whenever your Gegenspieler was on the field (und zwar gegen ihn!). With only a few subs for each team, this made the scrimmage pretty tough. The level of play was fairly high, though, with only a few mistakes forced by the wind and a few others born of unfamiliarity, just like any group of people new to playing with each other will have.

After a short, 30-minute lunch break we warmed up again and then had several more scrimmages: to 7, 9, 3, and 3. Each was a little different, whether zone was allowed and whether you had to match up against your specified Gegenspieler. By the end you could tell that everybody was wiped out; after a few more injuries my team was left with only one sub, and it was challenging to continue playing at a high level. Wir haben aber trotzdem viel Gas gegeben, und nach dem Abschlussspiel gaben die Coaches Bescheid, wer in dem Tryout-Prozess weitergehen dürfe. Ich darf nicht =]

Overall it was fun and challenging, and I was really happy to be playing outside again. Personal highlights for the day were when I threw a garbage hammer to an open cutter on the breakside (and then remembered that I wasn't in the Halle anymore), when I layed out to block a downfield pass that I had no chance at D'ing, and then when I layed out and toed the line to reel in a huck for the final score of the day. At least I left on a high note! Now I'm looking forward more than ever to getting in shape for the season, and hope you all are as well. Only six short months!

Ich wollte auch nochmal die Coaches danken, die das Training organisiert hatten, und wünsche das Team alle Glück beim Kämpfen in Japan!

181 Days

One hundred and eighty-one days until the World Flying Disc Federation's 2012 World Ultimate and Guts Championship. Half a year of training begins today. More thoughts on the plan TBA, but Stage 1 is body-weight conditioning and prepping the movements for later stages. The jury is still out on what kind of running, endurance training, and metcon work will be included. I'm also not sure how much time I can dedicate to recovery. Should be a fun ride, either way. Tonight's quick workout, 245 reps of the basics:

10 hand-release clap pushups, 10 hand-release pushups, 10 pushups
10 squat jumps, 10 squats, 10 gargoyles
5 handstand pushups, 5 pistols per leg, 10 scapula pushups
10 split jumps per leg, 10 split squats per leg
10 reverse lunges per leg, 10 sideways lunges per leg
10 lunges per leg, 10 90° lunges per leg
10 spiderman pushups, 10 grasshopper pushups
20 double-touch V-ups