New Year, New Gym

They dropped "Barbell Club" and the back room as options for Primal clients, so I had to find a new place to train. Turns out the Balance Gym is cheaper, more convenient location-wise, and probably more flexible as a place to do workouts than Primal was for somebody not following their programming. So I signed up for month-to-month membership and did a workout with Joe, the guy who's making the switch with me.

Partner WoD: 5 rounds for time:
10 box jumps 30"
Double-unders for reps
10 GHD situps
Double-unders for reps
Completed in 12:25 with total 265 DU's

Mary

Mary: AMRAP 20:00
5 handstand pushups
5 pistol squats per leg
15 pullups
Completed 9 rounds + 5/10/5

Crossfit Total

Front squat: 3 at 96; 2 at 115; 1 at 135, 155, 165, 175, 185lb (PR)
Military press: 3 at 65; 2 at 95; 1 at 115, 120, 125, 130, 135lb (PR)
Deadlift: 3 at 135; 2 at 185; 1 at 225, 265, 285, 295, 305lb (PR)
Back squat: 1 at 155, 175, 185, 200, 210lb (tied PR from 2012)

Crossfit Total: 650lb (296kg)
Compare to 11/26/12, 12/20/11 and 7/28/10

Yoga

75min intermediate yoga

Clean and Jerk, Sprints

Clean and jerk: 1 at 115, 135, 155, 165, 175, 185lb (PR)

100m in 0:13.5

200m in 0:28.5

400m in 1:04.5

Overhead Squat, KB Snatch

Snatch: 3 at 65, 95lb
Overhead squat: 1 at 115, 135, 145, 155, 165lb (PR)

100 kettlebell snatch (50/arm) for time 16kg:
Completed in 4:00
Sets of 20: 0:40, 0:45, 0:50, 0:55, 0:50

Snatch, Clean, Bench, Pullup

Snatch: 1 at 85, 95, 105, 115, 125, 130, 135, 140lb (PR)
Clean and jerk: 1 at 135, 145, 155, 165, 175lb
Bench press: 1 at 95, 115, 135, 145, 155, 165, 175, 180lb (PR)
Pullups: 1 at +20, +30, +40, +50, +60, +70, +75lb (PR)

Squat, Press, Pullup, Sprints

3 position drill snatch: 1 at 45, 3 at 65lb
Power clean to hang clean to push jerk: 1 at 95, 3 at 115lb
Front squat: 2 at 95, 115, 135, 145, 150, 155, 160, 165lb
Military press: 2 at 75, 85, 95, 100, 105, 110, 115, 120, 125lb
Pullups: 2 at +10, +20, +30, +35, +40, +45, +50, +55lb

8x100m, 0:45 rest: 15.5, 15.5, 15.5, 16.0, 15.5, 14.5, 14.5 14.5

Yoga

75min intermediate yoga

Jerk, Amanda

Power clean to 3 push jerk at 95, 115, 135, 140, 145, 150lb

Amanda*: 9-7-5 for time:
Muscle-ups
Snatch 95lb
Completed in 6:25
Rounds: 2:25, 2:25, 1:35

Linda

"Linda": 10-9-8-7-6-5-4-3-2-1 for time:
Deadlift 155lb
Bench press 125lb
Power clean 95lb
Completed in 18:55
Rounds: 1:25, 1:50, 2:55, 3:30, 2:25, 2:00, 2:00, 1:15, 1:00, 0:35
Compare to 1/29/13 and 3/8/12

Oly, Pullups

Snatch: 3 at 65, 85, 95, 105, 115; 2 at 120; 9x1 at 125lb
Power clean: 3 at 135, 2 at 155; 3x1 at 160; 5x1 at 165lb
Pullups: 3 at +10, +20; 4x3 at +30; 1x7 at +30lb

AMRAP 10:
5 kettlebell snatch 16kg per arm
10 toes to bar
15 goblet squat 16kg
Completed 5 rounds, 5 snatches/arm and 5 T2B

3x20 GHD situps

Bear, Back Squat, Press

Bear-ish complex warmup: 3x(1 deadlift, 1 hang squat clean, 1 military press, 1 snatch balance, 1 hang snatch) at 45, 75, 95lb

3 front squat 135, 3 back squat 155lb
5x3 back squat 175lb
Military press: 5 at 45; 3 at 85, 95, 102; 5x3 at 111lb
4x7 handstand pushups with band assistance
4x15 toes to bar

Oly, Yoga

Hang snatch: 2 at 85, 95, 105; 5x2 at 110lb
Hang clean: 2 at 125, 135; 5x2 at 145lb

75min intermediate yoga

Jerk, Deadlift

5x3 muscle-ups
Split jerk: 2 at 125, 135, 145, 155, 165, 175, 180; 1 at 185lb
Deadlift: 3 at 185, 205, 225; 5x3 at 245lb

5 rounds for time:
20 double-unders
10 box jumps 2'
Completed in 3:40
Rounds: 0:40, 0:40, 0:45, 0:45, 0:50

I had to press out the jerk at 185lb but that's potentially a PR. Another week to work on my speed under the bar and that will feel solid.

Snatch, Clean, Bench

Snatch: 5 at 45, 65; 3 at 95, 105; 2 at 115; 10x1 at 120lb
Power clean: 3 at 125, 2 at 145, 10x1 at 155lb
Bench press: 3 at 115, 125, 135, 145, 150lb
5x5 dips at +10lb
5x1:00 front plank, 2x1:00 side plank each side

Nancy, Pullups

Snatch balance: 3 at 65, 85, 105, 125lb

Nancy: 5 rounds for time:

15 overhead squat 65lb

400m run

Completed in 12:20

Rounds: 2:18, 2:28, 2:34, 2:34, 2:26

Pullups: 5 at BW, +10, +20, +25, +25, +20, +10lb, BW

Turkey Bowl

Early morning drive to Bridgeport, Connecticut for a one-day tournament, I picked up with Gender Bias. It's a group of friends from Cranford/Ramapo that had attended the tournament for a few years running, always in the noncompetitive division, and this year I joined them along with a few other ringers. We wound up running the table in near-blowouts against teams that were either legitimately noncompetitive or competitive and drunk. To be fair, we also made a run after the first round to pick up Fireball whiskey to go with the hot apple cider provided by the TD, and many cups were had all around. It was a fun day, not super cold (though mostly due to the whiskey, I'm thinking) and it was good to run around without any pressure, playing with friends and new friends. We won a framed picture of the Frisbie's Pie truck, which supposedly posted up just a short distance from the fields way back in the day. Super tired during the ride home but definitely a solid day of fun ultimate.

CF908, Alumni Game

Home for Thanksgiving, so I rolled through Crossfit 908 for a workout.

EMOM 10:
1 power clean, 1 hang power clean, 1 front squat
--2 at 105, 115, 125, 135, 145lb

5 rounds for reps:
1:00 slam ball 50lb
1:00 wall ball 20lb
1:00 rest
Total: 86 slam ball, 97 wall ball, 183 reps total
Rounds: 18/22, 18/20, 16/18, 16/18, 18/19

150m waiter walk per arm (45lb kettlebell overhead)

2 hours ultimate: alumni vs current high school players, then pickup

Oly, Push Jerk, Deadlift

Snatch: 5 at 45, 65; 3 at 95, 105; 10x1 at 115lb
Power clean: 3 at 135, 2 at 145; 10x1 at 155lb
Push jerk: 3 at 95, 115, 125; 5x3 at 135lb
Deadlift: 3 at 185, 205, 225, 245, 265, 225lb
3x15 ab wheel roll-outs

I skipped the 110/150 week for snatch/clean. Cleans at 155 were tough at first, but towards the end I got a few really good pulls in with lower catches, so that's some progress toward where my clean actually should be.

Front Squat, Bench Press

Overhead squat: 4 at 95, 115lb
Front squat: 4 at 135; 5x4 at 145lb
Bench press: 4 at 95, 115, 125, 135, 145, 155lb
4x7 dips

Book Dive

3 games of low-level ultimate, then sat out the fourth with a tweaked calf after banging it up on a defensive layout bid.

Grace

Grace: 30 clean and jerk for time 135lb
Completed in 5:50
10 rep splits: 1:28, 1:58, 2:22
Compare to 6/13/12

4x(5 HSPU with band assist, 25 DUs)

Pullups

Warmup, snatch form work

5 muscle-ups

Pullups at +20lb: 7, 7, 5

Back Squat, Press

Warmup, snatch form work*
5 overhead squat 95, 5 front squat 115lb
Back squat: 5 at 135, 155; 5x5 at 165lb
Military press: 5 at 65, 85; 5x5 at 100lb

The oly coach suggested that I shorten up my snatch grip, that a closer grip and more shoulder rotation would make for more stability in the catch. It doesn't quite feel natural, but that might just be a lack of flexibility or me not being used to it, so I'll keep playing around with it and see.

Oly, IR Track Workout

Power snatch: 12x1 at 105lb
Power clean: 12x1 at 145lb

Annie: 50-40-30-20-10 for time:
Double-unders
Situps
Completed in 7:32
Rounds: 2:15, 2:05, 1:30, 1:08, 0:34

3 rounds of: 400m run, 1:15 rest, 4x(200m run, 0:45 rest)
Round 1: 1:13, 0:32, 0:34, 0:34, 0:34
Round 2: 1:18, 0:33, 0:35, 0:33, 0:34
Round 3: 1:17, 0:35, 0:35, 0:36, 0:34

Hang Snatch, Hang Clean, Bench

Hang snatch: 4 at 65, 75, 85, 95lb
5x1 hang snatch from blocks at 105lb
Hang clean: 4 at 115, 120, 125, 130, 135lb
Bench press: 5 at 95; 5x5 at 135lb

Split Jerk, Fran

Split jerk: 4 at 85, 105, 125, 135, 135, 135, 135, 135lb

Fran: 21-15-9 for time:
Thrusters 95lb
Pullups
Completed in 7:12
Rounds: 2:32, 2:50, 1:50
Compare to 9/29/12 and 12/6/11

Recovery

Warmup, foam roll
5 snatch 65, 5 squat clean 95lb
90min tennis

Deadlift, Pullup, Muscle Snatch

Deadlift: 5 at 185, 205, 225, 245, 245
Pullups: 4 at BW, +5, +10, +15, +20, +25, +25, +25lb
Muscle snatch: 5x3 at 80lb
4x10 GHD extensions

Went to the track to do 3x3x400m but it was closed for a football game. Plan is now to make it up on Saturday, shifting around some of my workouts to accommodate the change.

Oly, Squats, Presses, Soccer

12x1 snatch 100lb
12x1 power clean 135lb
5x3 front squat 150lb
4x3 military press 110lb

60min soccer

Hill Sprints

30 inverted rows

3 rounds:
(200m uphill 75%
200m jog
200m uphill 85%
200m jog
200m strides uphill
200m jog
200m hill sprint 95%
200m walk)

Elizabeth

21-15-9 for time:
Power clean 135lb
Ring dip
Completed in 8:18
Rounds: 3:30, 3:02, 1:46

Oly, IR Track Workout, Yoga

Hang snatch (from blocks): 3 at 65, 80, 95; 5x3 at 105lb
Hang power clean: 3 at 115, 125, 135; 5x3 at 145lb

1.5mi biking uphill

3x400m: 1:18, 1:16, 1:16
3:30 rest
3x400m: 1:20, 1:17, 1:19
3:30 rest
3x400m: 1:20, 1:19, 1:18

75min intermediate yoga

1mi biking uphill

Push Jerk, Jackie, Core, Ultimate

Power clean to 2 push jerk: 1 at 95, 115, 135; 5 at 155lb

Jackie: 1000m row, 50 thrusters 45lb, 30 pullups for time:
Completed in 9:45
Row in 3:45, thrusters in 4:00, pullups in 2:00

2.5mi biking uphill

3x10 ab wheel roll-outs
3x10 GHD situps

90min ultimate, it was the last game of Greg's league and he called me up to replace some injured dudes. I threw some goals and broke the mark but the level of play wasn't very high. I was the first option upline dump cut after a redzone timeout, caught the game-winning goal from Greg, that was fun. Especially because we rolled the only undefeated team in the league. Most of my hucks were to Greg, as well--I had hit him with a line drive flick to get him to the redzone that last point, and also put up a bunch of saucy flicks he came down with despite pressure. I had two or three bombs to ladies, but they were either misread or too close to the sideline for me to call it their fault, would've taken a solid play to keep it in. Either way it was fun to get out and run around, we'll see if they let me play in playoffs.

2.3mi biking uphill

Oly, Tennis, Soccer, Yo-Yo Test

Snatch: 3 at 65, 15x1 at 95lb
Power clean: 5x3 at 125lb

60min tennis
60min soccer

Yo-Yo Intermittent Recovery Test Level 2:
Level 15 reached (600m)

Krafttests

15 strict pullups
30 pushups unbroken
10 chinups
1km row in 4:30 (2:05, 2:25)
Bench press: 3 at 135, 145; 2x2 at 155lb

Woke up in the middle of the night with a severe calf cramp between Saturday and Sunday, and it hasn't resolved itself yet so I took it easy today. Hopefully it heals up so I can hit it hard the rest of the week, IR training is kicking off. The pullups/chinups/pushups were max consecutive strict, getting a baseline for preseason.

Pullups, HSPU

1k jog at 7:30 pace
Pullups: 4 at +5, +10, +15, +15, +15, +15lb
4x7 handstand pushups with band assistance
1k jog at 7:40 pace

Primal

Warmup, 5 snatch 45, 65lb
(1 power clean, 4 split jerk) at 95, 115, 135, 135, 135, 135lb
Deadlift: 3 at 185, 205, 225, 245, 265lb
4x7 muscle snatch 75lb
3x15 45° extensions

Primal, Soccer

Warmup, 5 snatch 45, 5 snatch 65lb
12x1 snatch 85lb limited rest (completed in 7:35)
12x1 power clean 115lb limited rest (completed in 6:35)
3x15 toes to bar

5x(150yd run, 150yd jog)+(100yd in 0:22)
Run rounds: 0:35, 0:33, 0:31, 0:30, 0:29
Jog rounds: 1:01, 1:01, 1:00, 0:58, 0:55
Total: 1mi in 7:55

60min soccer

Primal

Warmup, 2x3 snatch 65
2x2x(power clean, 2 split jerk) 95lb
1 power clean to 3 front squat at 115, 135lb
1 power clean to (5, 4, 4, 3, 3) front squat 145lb
Military press: 3 at 45, 65; 3x5 at 95lb, 2x5 at 100lb

Helen: 3 rounds for time:
400m run
21 kettlebell swings 53lb
12 pullups
Completed in 11:55
Rounds: 3:25, 4:05, 4:25

Machine Alumni Game

Slept in a bit after partying it up in New Brunswick with some of the currents and formers, had a delicious breakfast sandwich and hit Buccleuch Park around 12:30pm for a rousing game of flatball. The weather was absolutely gorgeous, though a bit breezy, and the currents were tough to stop when they ran through their stud players. The alumni, meanwhile, were goofing off and nursing hangovers, passing a bottle of SoCo around in the halftime huddle, that sort of thing. It was fun to get out there and see everybody, and a good reminder that I need to find some quality pickup or league to prep for pro tryouts this winter.

Primal

Hang power snatch: 3 at 65, 75, 85, 95, 105; 1 at 115, 120lb
Hang power clean: 3 at 95, 105, 115, 125, 135; 1 at 145, 155lb
Push jerk: 2 at 115, 135, 145, 155lb
2x1 clean and jerk 165lb
Romanian deadlift: 3 at 95, 105, 115, 125, 135, 145, 155lb

3 rounds for time:
400m run
20 burpees
10 DB snatch 45lb per arm
Completed in 14:30
Rounds: 4:35, 5:00, 4:55

75min intermediate yoga

Primal

5 snatch 65, 95lb
3 power clean 95, 115, 135lb
Back squat: 3 at 145, 155, 165, 175, 185; 1 at 195lb
3x3 muscle-ups
Pullups: 3 at +10, +15, +2-, +25, +30, +35lb
3x15 kettlebell swings 53lb

Primal

Bashed my head against the wall for a while with power cleans.

Power clean: 5 at 95, 115; 3 at 135, 145, 155; 1 at 160; 2x5 at 95, 5 at 115lb

Nationals Workout: Diane

Snatch, clean and jerk warmup

Diane: 21-15-9 for time:
Deadlift 185lb
Handstand pushups to 6"
Completed in 6:30
Rounds: 2:20, 2:10, 2:00

Primal

Power clean: 3 at 115, 125, 135, 145, 155lb
Front squat: 3 at 115, 125, 135, 145, 155lb
3x8 pullups

Primal

Snatch: 3 at 95, 100, 110, 115, 120lb
3 position drill: 5 rounds at 95lb
Bench press: 3 at 95, 115, 125, 135, 145, 150, 155; 5 at 135lb
5x5 muscle snatch 65lb
4x5 sots press 45lb

30 burpees for time in 1:15

Primal

Hang snatch: 5 at 45, 65, 75, 85, 95; 1 at 105, 110, 115lb
5x(1 snatch balance, 1 overhead squat) at 95, 105, 115, 125lb
1 snatch balance to 5 overhead squat 135lb
5x5 L-hang pullups
3x10 toes to bar
3x40yd DB farmers walk 45lb

Primal

Military press: 5 at 65, 75, 85, 95, 100; 1 at 105, 110, 115, 120, 125lb

Primal

3 squat clean at 65, 96; 3 power clean at 135lb
Deadlift: 5 at 175, 190, 205, 225, 240lb
Front squat: 5 at 100, 110 120, 130, 135lb
RLESS: 5 at 45, 65, 80, 95, 110lb
Bent-over row: 5x5 at 120lb
45° extensions: 3x10 at +25lb
Inverted rows

Primal

3 position drill: 5 sets at 65lb
Push jerk: 6 at 100, 110, 120; 4 at 130, 140lb
Bench press: 5 at 105, 115, 125, 135; 3 at 140lb

1.6mi biking uphill
30min throwing

Primal

Power clean: 5 at 100, 105, 115, 125, 135lb
Back squat: 5 at 135, 145, 155, 165, 175lb
Pullups: 5 at 0, +5, +10, +15lb; 3 at +20lb
3x15 ab wheel rollouts
4x1:00 plank, 0:30 rest

60min soccer, but second half I played goalie. Saved five or six, but let up three as well. They all said it was pretty good for my first time, but it didn't feel great to lose 2-4 after letting up 3.

Primal

Snatch: 5 at 65, 75, 85, 95, 100, 105lb
Snatch grip RDL: 5 at 95, 105, 115, 125, 135lb
Muscle snatch: 5x5 at 45lb
Sots press: 5x5 at 33lb
Ring dips: 5x5 at body weight

Getting coached a bit on the snatch is helpful. Was focusing on patience through the first pull and drawing my torso back into the second pull. Trying to get fast and consistent. RDLs for the transition, but RDLs are just tough, though, and everything else was a bit iffy.

Primal

Well, this week didn't go well after Monday.

Overhead squat: 1 at 95, 115, 135, 145, 155lb

OTMEM 10:00:

2 power clean and jerk 135lb

Sore

Wasn't really able to do anything today.

Power clean: 3 at 135; 1 at 155, 165
Pullups: 1 at +15, +20, +25, +30, +35, +40, +45, +50, +55, +60, +65lb

2.2mi biking uphill

Run

2.88mi in 21:20 (7:24 pace)
0.72mi splits: 5:30, 5:25, 5:20, 5:05

Birthday PRs

Snatch: 3 at 65, 85; 2x 95, 105; 1 at 115, 120, 125, 130, 135lb
Deadlift: 1 at 185, 205, 225, 245, 265, 275, 285, 295lb
Bench press: 3 at 135; 1 at 155, 165lb

That's a snatch PR and a deadlift PR. Bench is lagging.

Primal

Snatch: 3 at 65, 95, 115; 3x1 at 120lb
Clean to 4 jerk at 135, 155lb
2x1 jerk at 165lb
Military press: 3 at 75, 85, 95, 105, 110, 115lb

Grace - 30 power clean and jerk for time 115lb:
Competed in 4:25
10 rep splits: 1:15, 1:30, 1:40

Compare to 10/19/12.

Primal

Overhead squat: 3 at 65, 95, 115lb
Front squat: 3 at 130, 145, 155; 1, 2, 1 at 165lb
Pullups: 3 at +10, +15, +20, +25, +30lb
5x5 bent-over row 115lb
5x5 RLESS at +95lb
Double-under practice
3x15 toes to bar

Primal, Pre-Regionals

3 snatch 65lb
Power clean: 3 at 115, 130, 145, 155, 165lb
Bench press: 3 at 115, 130, 145, 150, 155lb

Couldn't string together more than 2 cleans at 165 actually, because I'm not used to the weight. Gotta get more reps in before I can realistically max out.

Throwing, accelerators, more throwing
10 clap pushups, 10 partner pushups, 10 pushups

Soccer

Lost!

Primal

Snatch: 3 at 65, 75, 85, 95, 105, 110
Deadlift: 3 at 185, 205, 220, 240, 260
3x10 45° extensions at +20lb
3x10 upright row 65lb
4x15 ab wheel rollouts

Primal, Biking

Military press: 5 at 65, 75, 85, 95, 102.5lb
Push jerk: 6 at 95, 4 at 115, 4 at 135, 2x2 at 145, 155lb

2.8mi biking uphill in 15min

Primal, Tennis, Sprints

Overhead squat: 5 at 45, 65lb
Front squat: 5 at 95, 115, 130, 140, 145lb
Pullups: 5 at +0, +5, +10, +15, +20lb

30min tennis
10min throwing

5x(15 mountain climbers, 100m sprint, 15 squats, 100m walk)
5min throwing
5x(100m sprint, 100m jog, 100m walk)
5min throwing
5x(100m sprint, 5 pushups, 10m sprint, 90m walk)

Snatch, Run

Snatch: 3 at 95, 105, 115lb

1.5mi in 9:55 (6:37 pace)

Primal, Sprints, Soccer

Power clean: 5 at 95, 115, 130, 145, 155lb
Bench press: 5 at 95, 115, 130, 140, 145lb

15min throwing
6x60m sprint
5min throwing
6x60m sprint
5min throwing
6x60m sprint

1 hour soccer, we lost 1-3 I think? I made some good passes and tried to roam a little more this time, but I whiffed a lot trying to kick the ball because I kept losing sight of it. It just doesn't move like a disc.

Primal

Snatch: 5 at 33, 53, 65, 75, 85, 95, 105lb
Deadlift: 5 at 155, 180, 200, 220, 240lb
3x10 ring row w/ 25lb DB between knees
3x10 45° extensions at +10lb
3x15 ab roll-outs
3x(1:30 plank, 0:30 rest)

First week of a new program, still guessing at the percentages though because I haven't maxed out in a while. Snatches are still inconsistent, hopefully the increased rep load will bring that up. I might just have to power through a few weeks with the other lifts, though.

Primal

3 overhead squats 95, 3 back squats 125lb
Front squat: 3 at 135, 7 at 145, 3 at 145, 5 at 145, 3x4 at 145lb
Military press: 2x7 at 95, 2x5 at 95, 4 at 95lb

3 rounds for time:
5 thrusters 95lb
10 overhead DB walking lunge 45lb (L)
15 burpees
10 overhead DB walking lunge 45lb (R)
Completed in 9:45
Rounds: 2:35, 3:35, 3:35

25 toe touches, 25 full body crunches
25 leg lifts, 25 situps

Primal Light

Snatch practice

Power clean: 3 at 135, 145, 155lb
3x3 deadlift 225lb
4x7 strict pullups

Just trying out the thumb, seeing what it can take.

Rec Soccer

Signed up for a rec soccer league with a coworker's team. Our opponents tonight played the first half one man down apparently, which explains why it seemed so easy to play defense. I mostly played defense, but not particularly well--I have never played soccer in my life and, unsurprisingly, wasn't really able to do much other than run around. Got open on a few breakaways, cleared the ball a few times when it came my way, and watched our second-half goalie get roasted for about seven goals. Yeah. First half ended 0-0, second half we switched goalies and the team captain apparently goes all deer-in-the-headlights when facing a shot. It was a bloodbath.

But it was kinda cool to run around, and maybe as the season goes on I'll figure out how to approximate what I see when watching Team USA or the Deutsche Nationalmanschaft. At any rate it'll be good cross-training, I got winded in the second half after putting actual effort into covering on defense.

2013 Founders Open Sectionals - Day 2

8-15 vs Hypnotoad
12-14 vs City Wide Special

It was sort of fun while it lasted.

2013 Founders Open Sectionals - Day 1

(6-3) 11-3 vs Lehigh
(3-6) 8-11 vs Grantham U.
(2-4, 3-5, 6-5, 9-7, 9-9, 10-10, 11-11, 11-12, 12-12) 12-13 vs Heva Havas (Lancaster)
(3-6) 7-11 vs Garden State Ultimate
(6-5) 11-9 vs Dub Club

Did something very bad to my left thumb in the second game, crushed it while sliding/laying for a grab and toeing the sideline. Couldn't really bend it anymore, but taped it up and kept playing anyway.

Primal, Yoga

Snatch: 5 at 65, 5 at 95, 3 at 105lb

DB Fran: 21-15-9 for time:
DB thrusters 30lb
Pullups
Completed in 5:55
Rounds: 2:10, 2:25, 1:20
Compare to 5/22/12

90min intermediate yoga

Primal

Snatch: 5 at 65, 5 at 95lb
Deadlift: 3 at 185, 205, 5x3 at 235lb
Military press: 5x3 at 100, 3 at 105lb
3x10 ring row
3x15 45° extensions
Bent-over rows: 5x3 at 105lb

IR Track Workout #4-1

Cut down to three rounds:

6x(100m sprint, 100m jog) in 16.8, 17.3, 16.2, 16.9, 17.1, 16.1
5min throwing
6x(100m sprint, 100m jog) in 15.6, 16.3, 16.6, 16.9, 17.2, 16.7
30 partner-clap pushups
5min throwing
6x(100m sprint, 100m jog) in 16.2, 17.9, 18.2, 16.8, 18.0, 17.2
20 partner-clap pushups
5min throwing

Every even-numbered sprint each round was completed on a section of track I believe shorter than the section on which each odd-numbered sprint was completed, so I adjusted the even-numbered sprints according to the difference between the averages on each track section. Either way, I was hitting around 16-18 seconds every time.

Yoga

75min restorative yoga

Primal

5 squat clean and jerk 80lb
Front squat: 5 at 130, 135, 140; 2x4 at 145lb
5x5 bench press 135lb
5x5 strict pullup at +10lb

Hill Sprints

3x10x(50m hill sprint, jog down)
10min throwing between rounds
Marine abs

Primal

Snatch: 5 at 45, 65, 85, 95, 105lb
Muscle-ups: 3, 3x5
3 deadlift 185, 5x5 deadlift 205lb
5x5 military press 95lb
3x10 45° extensions
3x10 kettlebell swings 53lb

Cow Jerks Invitational - Day 2

(6-8) 10-15 vs John Doe
(7-8) 15-11 vs City Wide Special

Trenton Takers take 5th, aka 5th Best at Jerking Cows.

Cow Jerks Invitational - Day 1

(8-4) 15-7 vs Colorblind
Bye at Sly Fox Brewpub
(8-2) 15-4 vs Dub Club
(8-6) 15-12 vs Grantham U.
(6-8) 9-15 vs Heva Havas

Primal, Yoga

Overhead squat: 10 at 45, 3 at 95lb

Front squat: 4x7 at 135lb

4x7 strict pullups

Military press: 3x7 at 90, 5 at 90lb

90min intermediate yoga

Primal

10 overhead squat 45lb
4x(1 snatch, 7 overhead squat 95lb)
2x(20 overhead DB walking lunges 45lb) per leg
2x(4x10 DB situps 15lb, 10 toe touches)

Primal, IR Track Workout #3-1

10 overhead squat 45lb, 3 power clean 135lb
5 L-hang pullups
4x7 deadlift 185lb
3x10 pushups +45lb
4x7 bent-over row 95lb

Dynamic warmup
4x(200m sprint, 0:45 rest) 0:32, 0:31, 0:30, 0:34
4x(100m walk, 100m sprint) 0:15, 0:15, 0:15, 0:15
10min throwing
4x(200m sprint, 0:45 rest) 0:30, 0:33, 0:30, 0:33
5x(100m walk, 100m sprint) 0:15, 0:15, 0:15, 0:15, 0:15
10min throwing

Throwing was awful.

Primal

Snatch: 2x5 at 45lb
3 position drill (snatch, low hang snatch, high hang snatch): 3 rounds at 65, 3 rounds at 95lb
3 snatch at 105, 110, 115lb
6x3 military press at 95lb

3 rounds for time:
10 clean and jerk 105lb
10 kipping pullups
Completed in 6:10
Rounds: 1:45, 2:10, 2:15
Compare to 12/10/12

I did kipping pullups rather than strict, but felt pretty fast on the clean to jerk transition.

3x1mi

1mi in 7:30
15min stretching
1mi in 6:00 (1:30, 1:33, 1:31, 1:26)
1mi in 7:10

Primal

Overhead squat: 10 at 45, 5 at 95, 3 at 115lb
Front squat: 3 at 135, 5x3 at 145lb
5x6 knee-tuck pullups
8x(power clean, 2 split jerk)
3x8 one-arm DB row 40lb
2x10 one-arm DB overhead walking lunge 45lb
3x10 toes to bar

90min intermediate yoga

Primal

5 snatch 45, 5 hang snatch 45lb
5 snatch 65, 5 hang snatch 65lb
5 snatch at 95, 105, 110lb
5x3 deadlift 205lb

I was a little rushed, didn't get everything in that I wanted to, and probably didn't have great form on the deads. One of the snatches at 110 though was sweet. Gotta figure out how to hit that more consistently.

Recovery

1mi jog
10min stretch
10x9 bear crawl down stairs
3x(15 fist pushups, 15 V-ups)
1mi jog
10min foam roll

Nucci's Cup - Day 2

15-11 vs Citywide
Semis: (8-6) 15-6 vs Citywide
Finals: (5-8) 11-15 vs Garden State Ultimate

Trenton Takers take second.

Nucci's Cup - Day 1

(8-5) 15-10 vs Lone Wolves
(8-3) 15-6 vs Colorblind
(2-8) 6-15 vs Garden State Ultimate
(8-7) 11-15 vs Runtime

Primal

5 snatch 45lb

5 hang snatch 65lb

5 snatch 95lb

5x5 military press 95lb

5x3 snatch 95lb

Yoga

90min intermediate yoga

Primal

5 snatch at 45, 65, 65, 95lb
5x(1 power clean to 3 front squat) 135lb
3x3 front squat 135lb
5x5 thrusters 95lb
5x5 knee-tuck pullups

Truckstop Track Workout

400m warmup

80m sprint, 80m walk
60m sprint, 60m walk
40m sprint, 40m walk

25 pushups, 3:00 rest

4x(40m, 20 throwing pivots)
40m sprint to 60m jog

25 pushups, 4:00 rest

8x(60m run, 60m walk, 5 pushups, 1:00 rest)

3:00 rest

4x(100m run, 100m walk, 1:30 rest)

25 pushups

The hundreds averaged around 0:14.5

Primal

Muscle-ups: 3, 5, 5, 5, 3
5x5 deadlift 185lb
5x5 bent-over row 95lb

6 rounds for time:
10 walking overhead lunges 45lb plate
10 burpees
Completed in 7:05
Rounds: 0:50, 1:10, 1:15, 1:15, 1:20, 1:15

I forgot how abrasive lifting is on the hands.

Primal

Snatch: 5 at 45, 65, 95, 105, 105lb

AMRAP 10:00 of:
30 double-unders
20 wall balls
10 knees to elbows
Completed 3 rounds plus 30 DUs

Sprints and Pushups, Yoga

400m warmup

5 rounds for time:
2x(100m run, 10 pushups)
Completed in 9:20
Rounds: 1:10, 1:25, 2:00, 2:20, 2:25

400m cooldown

90min intermediate yoga

Primal Fitness

Took a look at the local box, a modestly sized garage gym that also hosts parkour classes and, supposedly, a couple clients more focused on olympic lifts. The space isn't quite as nice as some of the boxes I've been in, but it had all the usual suspects in terms of equipment. They had a class going on that seemed to be mostly rank beginners, a lot of cleans and squats with weak form and the trainers weren't particularly hands-on, but I'm thinking it's a decent setup for me if I want to train on my own. They seem pretty flexible and willing to accommodate my schedule, so while I'm not sure I want to commit to a full year of classes I am ready to throw down for a few months of unlimited on-my-own-time. I'll be hashing that out with the staff and we'll see how it goes. In the meantime, here's what I did today:

Warmup, hang clean drills
3 muscle-ups
5 power clean and jerk 95lb
5x5 power clean 135lb
3x8 back squat 135lb
3x(1 rope climb, 10 ab wheel rollouts)

Wildwood Recovery

20min throwing

4x7 handstand pushups

400m run,

3x(Walk 50m,

300m run,

50m wheelbarrow,

300m run)

Total: 2200m run, 150m wheelbarrow

Angry Dave Abs

Wildwood 2013 - Day 2

More fun in the sun!

Wildwood 2013 - Day 1

Pimp 4 America:
12-10 vs ?
5-11 vs ?
14-8 vs ?
Loss vs ?

Fun in the sun!

Yoga

90min yoga

Throwing

Met up with Philipp for some throwing after work. Also:

5x5 pistol squats
3x10 SL RDL
3x10 bird dog
3x15 inverted rows

Sprints and Pushups

One the minute, very two minutes:
2x50yd, 10 pushups
3x50yd, 10 pushups
4x50yd, 10 pushups
5x50yd, 10 pushups
6x50yd, 10 pushups
6x50yd, 10 pushups
5x50yd, 10 pushups
4x50yd, 10 pushups
3x50yd, 10 pushups
2x50yd, 10 pushups
Total: 2k and 100 pushups

Marine abs

Stonewalled

Arrived fifteen minutes after the first round started, played five on seven after being assessed three points, went down 1-9 and lost 6-13 against "Savage and a Half".

Then had a bye.

Then lost 10-12 against Swell.

Then beat Carolina Sky 13-2.

Then lost to Medicine Men 7-13.

Then lost to Triforce (NC YCC) 8-13.

Drank more than 150oz of water and Powerade over ten hours, peed only once. Scarfed a sub from WaWa on the way home, got back around 11:30pm. Long day, in more ways than one.

Joga

2mi in 14:30 (7:10, 7:20)

75min intermediate yoga

Burpees

100 burpees for time:
Completed in 6:25
Rounds: 0:58, 1:34, 1:56, 1:57

Compare to 12/18/12, 12/31/10

Angry Dave Abs

Don't Believe in Offseason

1mi in 7:30

5x5 handstand pushups

5x(400m, 20 pushups) in 12:45

Rounds: 1:55, 2:05, 2:30, 3:00, 3:15

1mi in 9:30

HSPU hold: 0:30, 0:30, 0:25, 0:20, 0:15

Yoga

75min intermediate yoga (aka challenging)

Breeze Practice

Had to wait out a thunderstorm for around 40 minutes while it dropped lightning and buckets of rain on the cars we were huddling in. Once it passed, we warmed up and immediately got into 10x80yd sprints, followed up by offense vs defense in three games to seven. Afterwards I finished with 2x320yd sprints and then discovered that some kids had stolen a bunch of wallets and phones from our cars while we practiced. Super upsetting to lose my phone, but I guess that's what we get for practicing in Anacostia.

HSPU, Run

Handstand pushup practice

1.75mi in ~12:10 (7:00 pace)

DC Breeze - Season 1 Game 15

24-17 vs NJ Hammerheads

Breeze Practice

2 hours of outdoor full field practice, at our home stadium for the first time. 3v3 scrimmage to work on swinging the field, no more than 10 vertical yards at a time, then games of 7v7 with no subs to 3, 5, and 3. Then 6x80yd sprints.

MedMen Tryouts

10am-2pm tryout.

DC Breeze - Season 1 Game 14

21-23 vs Philadelphia Phoenix

Yoga

1:15 challenging yoga

DC Breeze Scrimmage

vs Medicine Men

Colorado Run

2.6mi in ~24min

DC Breeze - Season 1 Game 11

16-19 vs New York Empire

Breeze Practice

2 hours outdoor practice and scrimmage

Breeze Workout

Warmup
3min throwing
8x100m with 0:45 rest
3min throwing
8x50m with 0:45 rest

5x10 consecutive catches each

Breeze Practice

Indoor 4v4 and drills.

MedMen Tryouts

3+ hours of drills and scrimmage.

DC Breeze - Season 1 Game 10

27-31 vs Philadelphia Phoenix

I had 1 goal, 3 completed hucks, 1 block, another turnover forced, and 1 turnover myself.

Breeze Practice

2 hours in the rain, kicked things off with 8x120yd sprints and then a drill and some scrimmage. I rolled my ankle on the wet grass and had to sit out, but made up for it with 120 pushups.

Yoga

60min yoga, followed by Döner and then an outdoor screening of The Princess Bride in NoMa.

DC Breeze - Season 1 Game 9

13-23 vs New York Empire

DC Breeze - Season 1 Game 8

22-20 vs NJ Hammerheads

Yoga

60min yoga

PT, Practice

Morning:
60 minutes physical therapy: ultrasound, massage, trigger point needling, foam rolling, electrical stimulation.

Afternoon:
3mi in 21:30 (11:00, 10:30)

Evening:
45 minutes throwing/catching
60 minutes cutting/marking drills

Originally planned to lift before practice, so we showed up early. Apparently nobody had checked to make sure the place would even be open on Memorial Day. It wasn't. Woof.

Watching, Thinking, Planning, Pushing

I spent most of today indoors, casually watching the College Championships on ESPN. Even with the frustrations of a spotty stream, it's amazing that I could do that. It got me thinking.

This season has been, for me, an exercise in frustration. What should be the most amazing opportunity of my career to date has been, if I am honest with myself, clearly not nearly the experience I might have hoped it could be. Some of this is outside of my control, and some of it is my own attitude.

There are excuses aplenty. Between the difficulties we had getting off the ground, embroiled as I was in the early struggles we had with team leadership, and my own frailties as a player/leader/person, it would be all too easy to point out how the season's failure had been predetermined, to give up and take comfort in the commentators' dismissiveness.

Then add on top the three major injuries I've had: out four weeks for a calf contusion, out one week and limited another for second degree burns on my ankle, now out two weeks with a bruised hamstring tendon. I've never been the always-injured guy, but now that's how my teammates think of me.

It's taken a toll on my positivity. From being back at the end of 2012 the strongest I had ever been, to now barely making it by, my confidence is low and I've been playing out of practice. Then there are the difficulties that come with being a captain of a struggling team, in a new league with higher hopes than it's perhaps ready for.

All of this while settling in to a new city and a new job, nurturing a now nine-year relationship, and keeping my own business going so I can juggle my student loan debt and other big bills. The cost of relocating to DC was also much higher than it should have been, due to a rental car mishap that saddled me with an additional debt to pay.

But today I watched ultimate on ESPN.

So here's the thing. Today I signed up for 14 hours of yoga. Tomorrow is a holiday. I will see the PT. I fully expect to go for a run afterwards, then watch the College Finals while stuffing my face, followed by practice in the evening and foam rolling to finish. This week I will push, and I will prepare.

We have seven games behind us, two of which I sat. Two more I'll miss for work, leaving seven ahead. Past is past and I am focused. Seven games. Seven weeks.

It will be quite the ride.

DC Breeze - Season 1 Game 7

14-16 vs Rochester Dragons

Warmed up but didn't play.

Breeze Practice

In lieu of participating:

Military press: 10 at 45, 8 at 65, 7 at 85, 5 at 95, 3x3 at 100, 10 at 75lb

DC Breeze - Season 1 Game 6

17-18 vs Philadelphia Phoenix

I tried to warm up, but there was no way it was gonna happen today.

Breeze Workout, Car Crash

Did some footwork and positioning drills before talking team business over beer and pizza at the coach's pad. On the way home, our car got hit from behind as my co-captain was driving and we slammed into a pickup truck on New York Ave just inside the District. Nobody was hurt in the accident but we were pretty shaken up, and the cars were pretty busted.

After getting out and walking towards the cops I fell into a storm drain where the grating was missing a bar, and didn't stop falling until my knee got caught in the grate. The bars scraped all the skin off both sides of my knee and bruised the hell out of my hamstring tendon.

This is the third major injury I've sustained in two months, and two of them had nothing to do with playing or training. Frustrated does not begin to describe the season.

Cardozo Workout

Brief, wasn't feeling it today.

1mi in 7:30
Throwing
10 pistol squats per leg
2x10 single leg box squats per leg
3x15 inverted rows
5x5 handstand pushups
Throwing

Breeze Practice

90min indoor practice

DC Breeze - Season 1 Game 5

18-13 vs NJ Hammerheads
(7-1, 12-4, 14-9, 18-13)


Points played: 16 (4 on O, 12 on D)
Completions: 25 of 28 (89.3%) (Team: 233 of 252 for 92.5%)
3 assists, 1 D (handblock), 4 turnovers

Breeze Practice

90min outdoor practice on 1' high grass

Breeze Workout

3x10 pistol squats
3x15 inverse rows
3x15 SL RDL
4x7 HSPU

For time:
50 burpees (2:45)
50yd inchworms (walk-out pushups)
50yd forward bounds
100yd walking lunges
Completed in 11:25

2x(25yd slow shuffle left, 25yd slow shuffle right)
2x50yd wheelbarrow

Marine abs in group of 4:

10 pushups, front plank
10 leg lifts, front plank

20 scissor kicks, side plank
20 flutter kicks, side plank
10 toe touches, front plank
10 toe touches, front plank
20 flutter kicks, side plank
20 scissor kicks, side plank
10 leg lifts, front plank
10 pushups, front plank

After dinner, watched the footage from Sunday's game against the Philly Phoenix and recorded commentary.

DC Breeze - Season 1 Game 4

18-23 vs Philadelphia Phoenix
(3-6, 10-12, 16-16, 18-23)

DC Breeze - Season 1 Game 3

11-25 vs New York Empire

Pre-Game Workout

1mi jog
10min stretching
30min throwing
60min Spikeball

Breeze Practice

Drove out to an unkempt grass field by Washington Bible College in Maryland, ran around for maybe 90 minutes to practice vert stack and jump balls with a small Breeze contingent.

Breeze Workout

400m warmup jog
Static/dynamic stretching
Cut and throw drill
5 reps star SAQ drill
5 reps resisted sprint starts
10 reps body-up drill
Tabata sprints: 8 reps for 960yd total

Breeze Workout

1mi in 8:30

3x10 pistol squats per leg
3x15 inverted rows
3x10 single leg romanian deadlift
4x7 handstand pushups

3 rounds of 0:30 each: squats (20, 20, 22), pushups (20, 20, 18), superman hold, mountain climbers (40, 45, 50), lunges (16, 14, 18), sky humps left, sky humps right, throwing pivots

2x40yd bear crawl
40yd crab walk, 40yd reverse crab walk
2x40yd wheelbarrow

Breeze Practice

Warmup, breakmark drill, focused catching, 5v5 scrimmage, 7v7 endzone, 1v1 cutting/defense

DC Breeze - Season 1 Game 2

26-25 vs Rochester Dragons

Player	+/-	Games played	Points played	Minutes played	O-line points played	+/- O-line	D-line points played	+/- D-line	Touches	Goals	Callahans	Assists	Throws	Throw aways	Stalled's	Passer Penalties (turnovers)	Throw %	Catches	Drops	Catch %	Ds	Pulls	Avg Pull Hang Time	OB Pulls
Glenn	2	1	23	61.5	6.5	3	16.5	-11	24	0	0	1	24	1	0	0	95	17	0	100	2	1	4.5	0

Halftime Showcase

Played 7 on 7 savage at the halftime of the Washington Prodigy game, women's full-contact football at the same home stadium we have. My team "lost" 3-4.

Later I crushed a game of Settlers, foam rolled with the PVC pipe, pounded water and hit the hay.

Breeze Workout

400m jog, dynamic warmup
4x100m accelerators
50 throws with fakes
Agility ladder drills
5x(5-10-20yd suicides) with catching on in-cuts
Defensive positioning drill
5x(10 squats, 10 burpees, 10 pushups, 10-10yd sprint)
--Completed in 6:45
Single-handed catching drill: 5x20 catches without a drop
Angry Dave Abs

Breeze Workout

Did some throwing, otherwise didn't participate.

Breeze Practice

Didn't participate.

DC Breeze - Season 1 Game 1

13-30 vs Toronto Rush

Team	Comp	Throws	Comp %	Ds	TO	TA	Drops
Toronto Rush	150	179	83.8	19	29	28	1
DC Breeze	227	273	83.2	16	45	33	12

Player	PT	Comp	Throws	Comp %	GLS	AST	Ds	TO	OPT	DPT	OEff	DEff
Glenn Poole	52	34	38	89.5	0	5	0	4	48	4	37.5	50

One turfed throw while I was double-teamed, another turfed throw because I'm out of practice, one drop where the thrower put it behind me, one flat huck to a short receiver that floated too long. Second in points played, second most touches/completions, led the team in assists. Only two guys with more turnovers, but three others also had 4. Threw almost 14% of the team's throws, 9% of the turnovers (twice as many as my "allotment") and 38% of the assists.

Breeze Chalk Talk

2 hours to talk about strategy and warmup progressions for Saturday's game

PT

1 hour of physical therapy

Breeze Practice

5x5 rope-grip pullups
5x5 handstand pushups

Didn't participate.

Breeze Practice

4 hours on an extra field at Colonial Conference Championships

PT

1 hour of physical therapy

PT, Breeze Practice

1 hour of physical therapy

Practice: I actually participated.

Also, abs.

Breeze Scrimmage

15-13 vs Towson

PT, Breeze Practice

1 hour of physical therapy

2 hours of indoor practice, just coached

Breeze Workout

2 hours of outdoor drills, only coached and did abs.

PT

1 hour of physical therapy

PT

1 hour of physical therapy

PT

1 hour of physical therapy

Indoor Regionals

Tweets in reverse chronological order, the important thing is that I got a really shitty injury when some kid kneed my in my calf/tibia.

1. Glenn Poole ‏@gapoole16 Mar

   My battery died, so did my calf, and so did the team. Ohfer in the bracket and our "season" ends with #IndoorRegionals

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2. Glenn Poole ‏@gapoole16 Mar

   I took a knee to the calf (#arrowtotheknee) and may be out of commission. Two byes and then the bracket #IndoorRegionals

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3. Glenn Poole ‏@gapoole16 Mar

   We put the wheels back on and take half 6-3, win 15-8 #IndoorRegionals

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4. Glenn Poole ‏@gapoole16 Mar

   Even worse, somehow: 5-13 half and 10-18 game #IndoorRegionals

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5. Glenn Poole ‏@gapoole16 Mar

   That sucked. 3-8 at half to 6-17 against a team that was much taller than ours #IndoorRegionals

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6. Glenn Poole ‏@gapoole16 Mar

   I keep throwing perfect hucks to women...if we were outdoors #sixyardendzones #IndoorRegionals

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7. Glenn Poole ‏@gapoole16 Mar

   Shramko & Co. go 5-4 for half and 13-11 for the win against "Alvin and the Chiphucks" #IndoorRegionals

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8. Glenn Poole ‏@gapoole16 Mar

   @SpikingWhamos I don't think so, but maybe on the #IndoorRegionals website? IUC or something

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9. Glenn Poole ‏@gapoole16 Mar

   Shramko & Co. picks it up from 9-5 at half to 20-8 against an unknown team, lots of Booya jerseys #IndoorRegionals

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10. Glenn Poole ‏@gapoole16 Mar

    After coming back from 6-9 at half, Shramko and Co. tie it at 13s before falling 13-15 to "Force" in our first game of #IndoorRegionals