DC Current - Season 1, Game 7

vs Philadelphia Spinners
3-2, 7-6, 14-11, 22-16

Warmed up, watched.

WOD, Yoga

2.25mi recumbent biking in 6:30, 10min foam rolling
Double-under/muscle-up/kettlebell swings warmup

For time:
100m row, 5x(5 kettlebell snatch per arm 20kg)
200m row, 4x(5 kettlebell snatch per arm 20kg)
300m row, 3x(5 kettlebell snatch per arm 20kg)
400m row, 2x(5 kettlebell snatch per arm 20kg)
500m row, 1x(5 kettlebell snatch per arm 20kg)
Completed in 18:05
Rounds: 3:05, 4:10, 3:50, 3:50, 3:10

90min intermediate yoga

DCC Practice

2 hour practice.

Bear Complex

2mi recumbent biking in 5:00
15min foam rolling
2x10 kettlebell swings per arm 20kg

Bear complex: 1 round each at 65, 75, 85, 95, 105lb
7x(1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press)

3x10 single leg hip extensions

DC Current - Season 1, Game 6

@ New York Rumble
4-3, 14-7, 22-14, 27-18

12 points played: 0 blocks, 3 throws, 0 assists, 1 hockey assist swing, 0 throwaways, but 1 turnover that I share responsibility for--one aggressive flick for a goal that the receiver wasn't able to catch in bounds.

Recovery, Push Jerk, Yoga

5km recumbent biking in 9:30
30min foam rolling
2x10 kettlebell snatch 14kg per arm
3x25 unbroken double-unders
Muscle-up practice: 3, 2, 1, 3
Push jerk: 5 at 95, 115, 125, 135, 145lb

2500m row in 9:30 (500m splits: 1:50, 1:55, 2:10, 1:50, 1:45)
10min stretching

90min intermediate yoga

DCC Practice

2 hour practice

Recovery, Annie, Bench Press

30min mobility class
2.6mi recumbent biking in 8:00
2x10 kettlebell swings 20kg
2x5 kettlebell snatch per arm 20kg

Crossfit "Annie":
50-40-30-20-10 for time:
Double-unders
Abmat situps
Completed in 6:30
Rounds: 1:50, 1:45 1:25, 1:00, 0:30

Bench press: 5 at 95, 115, 135; 5x5 at 145lb
4x10 single leg Romanian deadlift
10 pushups at +45lb

Recovery Day Fun

Biking
Stretching
Throwing
Core circuit
Biking

5x5 handstand pushup to 1 abmat with assistance band
5x2 ring muscle-up
Handstand walk practice

DC Current - Season 1, Game 5

vs New York Rumble
8-2, 13-8, 22-11, 28-15

13 points played: 0 blocks, 9 throws, 3 assists, 1 hockey assist swing, 0 throwaways, but 2 turnovers that I share responsibility for--one huck not caught under pressure, one poor cut that led to a poach block.

Recovery

10min recumbent biking
30min stretching/mobility

Recovery, Movement Prep, Yoga

2x2mi biking
20min mobility
20min SAQ/sprints

75min intermediate yoga

DCC Practice

2 hour practice.

Mobility, Oly, Pullups, WOD

30min mobility class

3 hang power clean to 3 split jerk: 95, 105, 115, 125, 135, 145, 155lb
2 hang power clean to 2 split jerk: 165lb
1 hang power clean to 1 split jerk: 175, 185lb
Split jerk: 2x1 at 195; 2x1 at 205lb
Pullups: 3 +0, +10, +15, +20, +25, +30, +35, +40lb

3 rounds for time:
Row 500m
25 toes-to-bar
50 double-unders
Completed in 17:25
Rounds: 5:00, 6:05, 6:20

Hang Power Snatch, Bench Press, WOD

1.8mi recumbent biking in 4:30

Hang power snatch: 3 at 85, 95, 105, 115, 125; 1 at 135, 140lb
Bench press: 5 at 95, 115, 135; 3 at 145, 155, 165; 2 at 170; 1 at 175; 8 at 135lb

9-6-3 for time:
Kettlebell snatch 24kg (L)
Kettlebell snatch 24kg (R)
Pushups
Burpees
Completed in 3:15
Rounds: 1:30, 1:10, 0:35

DC Current - Season 1, Game 4

vs Philadelphia Spinners.
6-7, 12-12, 18-13, 25-23

Warmed up, watched us win.

Recovery, Sprints

1.6mi recumbent biking in 4:30
20min foam rolling
3x10 kettlebell snatch per arm 20kg

12x(200m run, 1:50 rest)
0:33.4, 0:32.6, 0:31.4, 0:31.1
0:34.2, 0:33.8, 0:33.1, 0:31.9
0:35.7, 0:34.1, 0:34.2, 0:30.4

75min intermediate yogs