Sprints

EMOM 12:00 40yd sprint

Lift

Snatch: 5x3 at 115lb
Snatch pull: 5x4 at 140lb
Split jerk: 1 at 185, 195, 205, 215; 3x1 at 185lb
Pause back squat: 5x5 at 145lb

Push press: 5x5 at 115lb

Made an adjustment on my first pull thanks to a tip from the serious oly lifter, but only really got the hang of it during my pulls so we'll have to see what happens when I incorporate it into full snatches/cleans. I went for one jerk at 225 but didn't get under it. The squats were challenging, the push presses easy. Took a long time to get through it all, though.

Sprints

20min foam rolling
10x60yd hill sprints

Power Lifting Total

Front squat: 1 at 135, 155, 165, 175, 185lb
Back squat: 1 at 155, 175, 185, 195, 215lb (PR)
Bench press: 1 at 155, 165, 175, 185, 195 (PR)
Deadlift: 1 at 225, 255, 285, 315, 335*lb (PR)

*= with straps which would put me at a total of 745lb or 4.6x body weight. Not bad, though I was hoping to have made more progress in the squat. Came very close to getting up under 195lb in the front rack, but couldn't get through that sticking point. Didn't feel great in the back squat, either, but squeaked out a 5lb PR. I'll have to work on my grip strength if I want to keep PR'ing my deadlift.

Body Weight Snatch

Snatch: 2 at 75, 95, 115, 125, 135, 145; 1 at 165lb (PR)
Clean and jerk: 1 at 165, 175, 185, 195lb
Pullup: 1 at +15, +25, +35, +45, +55, +70, +80lb (PR)

Weighed in at a hair under 158.2lb, or 71.75kg, and hit a 75kg snatch. Lifetime goal: achieved.

Lift

Power clean and jerk: 2x1 at 115, 135, 155, 165, 175, 185, 165, 175, 185, 187.5lb
Back squat: 5 at 175; 3 at 195; 1 at 205lb
Military press: 5 at 95, 110; 3 at 120; 3 at 125lb

Lift

Snatch: 3x1 at 75, 105, 125; 2x(2x1 at 135, 145, 150lb)

Squat, Sprint

Front squat: 3 at 115, 135, 160, 165, 170; 3x1 at 175lb

Sprint starts
4x1x40yd (5.5, 5.4, 5.5, 5.4)
4x2x50yd (14.8, 14.3, 14.3, 14.4)
3x2x40yd (11.8, 11.9, 12.4)

Diane, Pickup, Soccer

Snatch: 3x1 at 75, 115lb
Power clean and jerk: 3x1 at 145lb

Diane: 21-15-9 reps of:
Handstand pushups to 2 abmats
Deadlift 185lb
Completed in 6:00
Compare to 10/18/13

90min indoor pickup
60min soccer, won 1-0 vs the other black team

Lift, Throw

Power clean and jerk: 4x1 at 135, 145; 2x1 at 155, 165, 175; 12x1 at 185lb

20min throwing
10min core

Lift

Snatch to 2 hang snatch: 1 at 75, 95, 115, 125; 3 at 135lb
Power clean to 2 hang clean: 1 at 145, 155, 165lb
Back squat: 3 at 145, 165, 185, 190, 195lb
Bench press: 3 at 95, 135, 155, 165, 170lb

Rough

30min SMR
Snatch warmup
Squat clean and jerk: 3x1 at 135, 155lb
Power clean and jerk: 4x1 at 165; 4x1 at 175; 4x1 at 135lb

Tapped out. Calluses on the hands close to ripping, bar's heavy, and it feels like I'm really feeling the cumulative effects of the last few days. Hit some cleans for practice but called it off after that.

Lift, Sprints

30min SMR
5 kettlebell snatch per arm 20kg
3 pullups
5 kettlebell snatch per arm 20kg
3 pullups +15lb
10 kettlebell snatch per arm 20kg
3 pullups +25lb
10 kettlebell snatch per arm 20kg
3 pullups +35lb
15 kettlebell snatch per arm 20kg
3 pullups +40lb
20 kettlebell snatch per arm 20kg
3 pullups

10min throwing
Backpedals, shuffles, crossovers
5min throwing
Sprint starts, band sprints
5min throwing
4x1x80yd sprints
5min throwing
8x1x40yd sprints (5.5, 5.5, 5.5, 5.5, 5.4, 5.4, 5.4, 5.4)
Marine abs

Lift

Snatch: 3 at 75, 95, 115; 2 at 125; 2x1 at 135; 8x1 at 145; 3x1 at 150; 1 at 145lb
Back squat: 5 at 145, 165, 175, 180, 185; 2 at 190lb
Snatch pull: 3x3 at 165lb
Bench press: 5 at 95, 115, 135; 3 at 145, 155; 3x2 at 165lb

Jerk, Soccer

Split jerk: 2 at 125, 145, 165; 1 at 175, 185, 195; 10x1 at 205lb

60min soccer: 1-1 vs Yellow, made a couple plays, ran around a bit, passed to the other team occasionally, had some fun.

Lift, WOD

Snatch: 3 at 75, 95, 115
Hang snatch: 2 at 125, 130, 135, 140, 145; 1 at 150lb
Hang power clean: 2 at 155, 160, 165, 170, 175; 1 at 180lb
Front squat: 5 at 140, 145, 150, 155; 3 at 160lb
Military press: 5 at 95, 105; 3 at 115; 2 at 125lb

7 rounds for time:
5 hang power clean 125lb
15 pushups
Completed in 9:07
Compare to 8/11/11

Lift

Snatch: 3x1 at 75, 95, 115; 2x1 at 125, 135lb
Squat clean and jerk: 8x1 at 165lb
Power clean and jerk: 4x1 at 165; 4x1 at 175lb
Clean pull: 1x5 at 185; 1x3 at 205; 1x2 at 215lb

Lift

30min mobility/warmup
Split jerk: 2x(2 at 135, 165, 175, 185, 195; 1 at 205)
Pullups: 3 at +15, +25, +35, +40, +45
4x10 ab roll-outs
5 to turkish get-ups per arm 14kg
3x6 kipping handstand pushups
3x6 kipping toes-to-bar

Snatch, Indoor

Snatch: 3x1 at 75, 95, 115; 2x1 at 125, 135; 6x1 at 140; 8x1 at 145lb
Snatch pull: 5 at 145; 3 at 155; 2x2 at 165lb

90min indoor pickup

Lift

Front squat: 3 at 115, 135lb
Back squat: 3 at 155, 165; 5 at 185; 2 at 195; 1 at 205lb
Split jerk: 2 at 135, 155; 4x1 at 185lb

Turkey Bowl 2014

Woke up late and hungover and rushed to pick up our two late-addition ladies from Oakland before heading up to Bridgeport, CT for a chilly day of frisbee fun. Got there right at the tail end of our team being slaughtered by a bunch of PoNY players, threw my cleats on and played a point that immediately gave me the worst pounding headache of my life. Mercifully the game ended within a few points (to the tune of 2-13) and so I had some time to chew a bagel with peanut butter, drink some bland black coffee, and try to ignore the unpleasantness in my skull.

After a bit the second game started. We were up against a bunch of small-college kids, half of whom had clearly not been playing for more than a couple months. We're talking, needed a timeout to explain zone offense. It was not close, though they did make a bit of a run in the second half.

We spent a long time curled up in blankets and cuddling for warmth before the third game. The third game was close, but we were able to close it out and take second in our pool of the Vulture division (competitive, as opposed to last year where we won the Turkey division, noncompetitive).

That got us to the 3rd place game, where we promptly went down 3-7 after a number of bad turnovers and worse defense. We cleaned it up for a big run and wound up taking the game 13-11ish for a fun finish, then helped ourselves to big plates of turkey and stuffing for the feast. All in all a very fun day, especially after my hangover headache cleared up--somewhere during the third game, right around the time I cracked a Bud Lite and drained half the can in delight, and amazement, at how such a usually disappointing beer could be, in that moment, the perfect pick-me-up.

Warrior Alumni Game

Got together for the annual alumni game against the current Watchung Hills team, and this time a few of the older guys made it out as well. It was great to see such a large turnout, and the current coach shared a warm welcome with kind words about how much it means to have the alumni come out and care about the team. The game itself was fun, despite being played on half a football field (cut the wrong way, since a bunch of jock high schoolers were playing half-field football) covered in at least an inch of compacted snow and ice. Eventually we mixed it up, naturally after demonstrating our dominance (daddy strength in full effect).

Lift

20min mobility/foam rolling
Front squat: 3 at 135; 5 at 145; 3 at 165; 1 at 185lb
16x1 squat clean and jerk at 155lb
5x3 clean pull 205lb
5x3 ring muscle-up

Sprints

10min mobility
10min warmup
4x1x20yd sprint starts
4x1x40yd (5.2, 5.2, 5.2, 5.1)
4x1x80yd (9.9, 9.9, 9.7, 9.8)
6x1x40yd (5.3, 5.2, 5.2, 5.?, 5.?, 5.?)

Couldn't stop the timer properly on the last three reps.

Lift

Snatch: 3x1 at 75, 95, 115, 125; 8x1 at 130; 8x1 at 135lb
Snatch pull: 5x3 at 155lb
Back squat: 3 at 155, 165, 175, 185lb
Board press: 5 at 135, 145lb

Lift

Hang snatch: 3 at 115, 120, 125, 135; 2 at 140lb

Hang clean: 3 at 135, 145, 155, 160, 165; 2 at 170lb

Front squat: 3 at 145, 155, 165, 170, 175lb

Military press: 3 at 95, 105, 110, 115, 120; 2 at 125lb

3x10 kipping toes-to-bar, 3x10 GHD situps

Lift

Snatch warmup
Back squat: 3 at 135, 155, 165, 175, 185, 190, 195, 200lb
Bench press: 5 at 95, 115, 135; 3 at 155, 165, 170; 2 at 175; 7 at 135lb

Back on the Bar

Snatch: 3x1 at 65, 95, 115; 10x1 at 125lb
Squat clean and jerk: 3x1 at 135; 10x1 at 145lb

Gave myself around 0:40-0:50 rest between each rep. Right ring finger still hurts but it didn't bother me too much during the lifts. Thought about doing some additional pulls, but decided against it.

Squat

Back squat: 5 at 135, 155, 165, 175, 185; 3 at 195lb

Monday night I went to the Speed Rack competition my cousin competed in and got pretty drunk, Tuesday I mostly sat around in my underwear and watched Last Week Tonight (but also went to the doctor to get my hand checked out), and Wednesday night I had to staff a happy-hour for work. Three days off is too many, but with my hand messed up I can't do much anyway.

So, I spent a couple hours reorganizing my training plan for the next six weeks in light of the injury, albeit with an optimistic recovery timeline. Had to build in some more rest anyway. Finished up around 9pm and figured, what the hell, might as well hit some squats on the way home. That's a new 5RM and a new 3RM.

Fall League

15-3 vs The Dark Side
15-9 vs Darth Blader
15-8 vs Droid Rage

Injured my throwing hand on a layout attempt, it's pretty swollen and angry but hopefully just a minor thing and I'll get mobility back within a few days. Won't be doing any olympic lifts until it heals.

Burpees

50 burpees in 2:15

Agility, Oly, Sprints

10min foam rolling
10min agility ladder drills

Hang snatch: 5 at 95, 105, 115, 120; 3 at 125lb
Hang clean: 5 at 135, 140, 145, 150; 3 at 155lb

Active warmup
3x40yd sprints
2x(10 single-leg bounds to 40m sprint)
5x80yd sprints
3x40yd sprints

Bench Press, WOD

Bench press: 5 at 95, 135, 145, 150, 155; 4 at 160; 2 at 165; 4 at 145lb

For time:
20 pullups, 5 kettlebell swings 24kg
15 pullups, 10 kettlebell swings 24kg
10 pullups, 15 kettlebell swings 24kg
5 pullups, 20 kettlebell swings 24kg
Completed in 6:40

Lift

Clean and jerk: 10x1 at 145lb every 0:30
Squat clean and jerk: 5x1 at 145lb
Front squat: 5 at 95, 135, 145, 155lb
Clean pull: 3x5 at 185lb

Lift

500m row in 1:50
20min foam rolling

Split jerk: 5x2 at 165; 2x2 at 175; 4x1 at 185lb
Push press: 5 at 95, 105; 3x5 at 115lb

3x10 kipping pullups
3x50 double-unders
3x10 toes-to-bar

Fall League

7-11 vs Planet Hoth Wampas
6-15 vs Darth Stall

Two games without any subs. Legs now crispy fried on top of yesterday's workout.

Isabel

Isabel (scaled): 30 snatch for time 115lb
Finished in 4:05
10-rep splits: 0:50, 1:20, 1:55

Compare to 1/6/14

Back squat: 5 at 135, 155, 165, 175lb

Snatch pull: 3x5 at 135lb

Military press: 5 at 65, 75, 85, 95, 105, 115lb

Powerlifting Total

Back squat: 5 at 135; 3 at 155; 2 at 165; 1 at 175, 185, 195, 205lb
Bench press: 5 at 115; 3 at 135; 2 at 155; 1 at 165, 175, 185lb (PR)
Deadlift: 3 at 225; 2 at 245; 1 at 275, 295, 315, 325lb (PR)

Powerlifting total: 715lb (325kg) or 4.5x body weight
Olympic total: 360lb (163kg) or 2.3x body weight
Crossfit total: 655lb (298kg) or 4.2x body weight

75min intermediate yoga

Hang Snatch, Hang Clean, Pullup

500m row in 1:42, 250m row cooldown
10min foam rolling

Hang snatch: 3 at 65, 85, 95; 2 at 105, 115; 1 at 125, 135, 145, 155lb (PR)
Hang clean: 3 at 135, 145; 2 at 155, 165; 1 at 175, 185, 195lb (PR)
Pullups: 1 at 20, 30, 40, 55, 65, 75lb

Military Press

Military press: 3 at 65, 95; 1 at 105, 115, 125lb
7 push press 95lb

Olympic Lifting PR's

1mi recumbent biking in 3:00
10min foam rolling

Snatch: 3 at 75; 2 at 95, 115, 125; 1 at 135, 145, 155, 155lb (PR)
Power clean and jerk: 2 at 135, 145; 1 at 155, 165, 175, 185, 195, 205lb (PR)

Fall League

15-10 vs Droid Rage

First time out to fall rec league, we had to play six on six because there weren't enough players but it was pretty fun. Very loose.

Bike Ride

7.75mi biking, with breaks, on a mountain bike with flat tires.

Lift

Snatch: 2 at 75, 95, 115, 125, 130, 135, 140, 145lb
Back squat: 2 at 145, 155, 165, 175, 185; 5 at 135, 145, 155lb
Bench press: 5 at 95; 3 at 115; 2 at 135, 145, 155, 165, 170, 175; 1 at 180lb

In the catch on the last snatch the plates on the right hand side shifted and a muscle connecting my left forearm to the elbow stretched trying to stabilize it. I was able to stand up but may have been dangerously close to tweaking something. Probably a good idea to use clips in the future.

For whatever reason I sucked at squatting. Failed to get one rep at 195, then failed at 185 and dropped all the way down just to get a little practice.

Quick Workout

500m row in 1:42
10min foam rolling

5 rounds for time:
5 kettlebell snatch per arm 20kg
30 double-unders
Completed in 6:15

First time using the new rope and it really didn't go well. I wasn't able to string the DU's together at all during the workout, even though I'd practiced a bit beforehand and was able to knock out 30 straight no problem afterwards. It might help to clip the cable but more likely it will just take me getting used to it.

USAU Club Nationals - Day 3

14-13 vs Sockeye (0 points played)

Finished the tournament with 7 points across 3 games, 0 in the other 4. No goals, no assists, no D's, no turnovers. 100% completions on somewhere between five and ten throws.

USAU Club Nationals - Day 2

15-11 vs Temper (0 points played)
12-14 vs Johnny Bravo (0 points played)
4-15 vs Revolver (3 points played)

USAU Club Nationals - Day 1

15-10 vs Rhino (3 points played)
11-15 vs Machine (1 point played)
12-14 vs Sub Zero (0 points played)

Lift, WOD, 40's, Throw

3 position drill snatch at 65, 85lb

3 power snatch at 105lb

3 hang power clean at 125, 145lb

3x1 power clean and jerk at 165lb

Split jerk: 2 at 175, 185; 1 at 195, 205, 215lb (PR)

4 rounds for time:

5 handstand pushups to 1 abmat

5 kettlebell snatch per arm 20kg

5 toes to bar

Completed in 3:54

Rounds: 0:59, 0:59, 0:59, 0:57

20min throwing

20yd high knees, 20yd butt kicks

40yd high shuffles, 40yd low shuffles
20yd low skips, 20yd high skips

40yd carioca, 40yd backpedal

2x20yd bail run to 20yd sprint

2x20yd sprint to 20yd bail run

2x20yd accelerator to 20yd jog

4x20yd sprint, 4x40yd sprint

20min throwing

First Annual Truck Stop Fall Classic

Played whiffle ball for a while, then a bit of knockout until my phone got broken by an errant shot.

Truck Practice

3 hour practice

Throwing

45min throwing

Goalty

45min goalty

Throwing

45min throwing

Throwing

1mi recumbent biking in 3:30
10min foam rolling
Power snatch: 5 at 65, 75. 85, 95, 115lb

45min throwing

Left knee was achy, reminiscent of cartilage issues from earlier this year, so I kept it super light.

Bench Run Throw

Bench press: 5 at 95, 125, 135, 145; 3 at 165; 1, 1, 2, 1 at 175; 6 at 155lb

15min mobility
15min throwing
1mi in 6:05 (1:35, 1:35, 1:32, 1:23)
15min throwing
Angry Dave Abs
15min throwing

Truck Practice, Recovery

3 hour practice.

Later, after eating and chilling for a bit:

1.75mi in 14:10 (8:06 pace)
20min mobility/foam rolling
3x3 muscle-ups

Truck Practice

3.5 hour practice.

Goalty/Mini

30min goaltimate, 30min mini

Truck Workout

10min mobility, 10min throwing, active warmup
5min agility ladder drills, 25 pushups, 4 reps serpentine drill

5x2x100yd with 1:00 rest
Times: 0:29.5, 0:29.4, 0:29.9, 0:31.0, 0:32.1

5:00 rest

7x100yd with 0:45 rest
Times: 0:14.5, 0:14.1, 0:14.1, 0:14.0, 0:13.7, 0:14.8, 0:13.7

25 pushups, 10min throwing

Compared to the last time I did this workout (9/9/14) I ran the first 3 reps of the 2x100yd sprints half a second faster, then slightly less faster for the final two reps. The 100yd sprints were somewhat more consistent this time, but not significantly faster overall. I definitely felt terrible doing it today, still sore from the kettlebell snatches on Monday.

Lift, Annie

500m row in 1:45
10min foam rolling

Snatch: 5 at 75; 3 at 115
Power clean and jerk: 3 at 135; 2 at 145; 1 at 155, 165, 175, 185, 195lb (PR)

Annie: 50-40-30-20-10 for time of:
Double-unders
Ab-mat situps
Completed in 8:15
Rounds: 2:20, 2:20, 1:45, 1:10, 0:40

The WOD was tough because the rope I used really sucked, lots of kinks. Happy with the 10lb clean and jerk PR, though. Hit it twice, with a lot of missed lifts in between.

KB Snatch Test

Overhead squat: 5 at 95; 3 at 115; 2 at 145; 1 at 155, 165lb

100 kettlebell snatch 20kg for time:
Completed in 3:58
Sets of 20: 0:40, 0:40, 0:50, 0:52, 0:56

Bench press: 5 at 95, 125, 135, 145, 150lb

Mid-Atlantic Regionals - Day 2

15-7 vs Temper (1 incompletion, 1 point played)

Truck Stop takes first in the Region, punching its ticket for the show.

Garden State upset Patrol to make it to the game to go, which was also awesome to see.

Mid-Atlantic Regionals - Day 1

15-5 vs DMV (1 goal, 2 assists, ~5 points played)
15-10 vs John Doe (1 point played)
15-5 vs Medicine Men (1 D, 3 points played)

Mini

45min mini with Truck teammates

Throw

45min throwing

Lift

Snatch: 4 at 75, 95; 2x2 at 115, 125; 4x1 at 135, 140, 145lb

Power clean and jerk: 2x1 at 145, 155, 165; 6x1 at 175; 2x1 at 180lb

Lift

500m row in 1:45
10min foam rolling
10min stretching

3x3 muscle-ups

Snatch: 3 at 95, 115, 125; 2 at 135, 140; 2x1 at 145lb

Hang clean: 3 at 145, 155lb

Split jerk: 2 at 165, 175, 185; 1 at 195, 205lb

Truck Workout

Warmup, throw

5x(100yd, throw 1:00, 5 bird-dogs per leg, rest 2:00)+100yd
Times: 0:12.7, 0:12.1, 0:12.2, 0:12.2, 0:12.2, 0:12.1

4x(40yd, 10 dips, 20 crunches, 1:00 rest)+40yd
Times: 0:05.8, 0:05.7, 0:05.6, 0:05.5, 0:05.6

6x(6x25yd, 1:30 rest)
Times: 0:29.4, 0:27.8, 0:28.0, 0:28.5, 0:28.7, 0:28.6

Mini

90min of mini with Truck teammates and a couple other dudes.

Mobility, Bench

Woke up with a crick in my neck this morning and it never went away, so I scrapped the plan for the day and did at least an hour of foam rolling and laxball work. Also:

3x10 single leg Romanian deadlift per leg 20kg
Bench press: 5 at 95, 125; 3 at 145, 155, 160; 5x3 at 165; 3 at 155; 5 at 135lb

Truck Practice

4 hour practice

Lift

Hang snatch: 5 at 75; 3 at 115; 2 at 125, 130, 135, 140, 145lb
Split jerk: 2 at 145, 165, 185, 185, 195lb

That's a hang snatch PR...for a double.

Lift

Hang clean: 5 at 115; 3 at 135, 155; 4x2 at 165; 3 at 165lb
Single leg box jumps: 5x2 per leg at 28"
Front squat: 3 at 135; 2 at 155; 4x2 at 165; 3 at 165lb
Pullups: 2 at +20, +35, +40, +45, +50, +55, +60lb

AMRAP 8:00 of:
4 handstand pushups, 1 abmat
4 kettlebell snatch 20kg per arm
8 overhead kettlebell walking lunge 20kg per arm
Completed 5 rounds, 2 handstand pushups

Truck Workout

10min foam rolling
Muscle-ups: 3, 3, 3, 2
15min mobility
Warmup, throwing

5x2x100yd with 1:00 rest
Times: 0:30.0, 0:29.9, 0:30.4, 0:31.3, 0:32.0

7x100yd with 0:45 rest
Times: 0:12.5, 0:14.0, 0:13.0, 0:14.9, 0:14.1, 0:14.7, 0:14.3

25 pushups, 25 full body crunches, 15 mountain climbers
1:00 dynamic plank, 25 russian twists
30 partner leg lifts, 25 pushups, 25 full body crunches

Lift

Snatch: 2 at 75, 95, 115, 125, 130; 5x2 at 135lb
5x(2 squat clean to 2 push jerk) at 155lb
Deadlift: 2 at 225, 255, 275; 5x2 at 285lb
Bench press: 5 at 115; 3 at 135, 145, 155; 3x2 at 165; 2 at 170, 175lb

Sectionals Workout

During the third round I set up shop and ran a sprint workout with a heat index over 100°.

Dynamic warmup, agility ladder drills
Star drills: 5 reps per side, twice
4x25yd in 0:18
1:00 rest
6x25yd in 0:28
2:00 rest
8x25yd in 0:39
3:00 rest
10x25yd in 0:50
4:00 rest
12x25yd in 1:00
4:00 rest
12x25yd in 1:02
4:00 rest
12x25yd in 1:02

Lift

500m row in 1:51
15min foam rolling
Hang clean: 3 at 135, 145; 2x3 at155, 160, 165lb
Push jerk: 3 at 135, 145; 2x3 at 155, 160, 165lb
Front squat: 3 at 135, 145; 2x3 at 155; 2x2 at 160lb

Truck Workout

10min stretching, throw, warmup

5min agility ladder drills

80yd, 60yd, 40yd sprints

4 reps box drill, throw

6 reps box drill, throw

6x5-40yd

12x25yd in 1:00.5

3:00 rest

12x25yd in 1:00.0

3:00 rest

12x25yd in 1:01.0

3:00 rest

12x25yd in 1:00.5

Marine abs

The first 12x25yd was probably a little longer than 25yd so call it 0:58.5 and we shortened it up for the other three reps.

Lift

Snatch: 3 at 65, 85, 115; 5x3 at 125lb
3 squat clean to 3 push jerk: 3 at 145lb
3 power clean to 3 split jerk: 3 at 155lb
Deadlift: 3 at 225, 245; 4x3 at 265; 3 at 275lb
Bench press: 5 at 95; 3 at 115, 135, 145; 4x3 at 155; 3 at 160lb

Lift

2 hang power snatch above the knee, 2 hang snatch below the knee at 65, 85, 95, 105, 115, 125lb
Box jumps: 5 at 24", 4 at 28"
Single leg box jumps: 2 per leg at 24"; 4x2 per leg at 28"
Hang power clean: 4 at 135; 5x4 at 145lb
Split jerk: 2x2 at 155, 165, 175lb
Front squat: 4 at 135; 4x4 at 145; 4 at 150lb
Pullups: 5x4 at 25lb

Truck Workout

Warmup, throw
80, 60, 40yd warmup sprints
5x(100yd sprint, 20 throws, walk back)
4x(40yd sprint, 5 bird-dogs per side, walk back)
12x25yd in 0:57.3
3:30 rest
12x25yd in 0:58.5
3:30 rest
12x25yd in 1:00.5
3:30 rest
12x25yd in 1:01.5

Lift

Snatch: 4 at 65, 95, 105; 5x4 at 115lb
2 squat clean to 2 split jerk: 2 at 125, 130lb
2 squat clean to 4 split jerk: 2 at 135, 140lb
4 squat clean to 4 split jerk at 145lb
Deadlift: 4 at 185, 225; 5x4 at 245lb
Bench press: 4 at 95, 125, 145, 150, 155; 3 at 160; 2x4 at 145lb

Chicago Heavyweights - Day 2

7-12 vs Chicago Machine
10-6 vs Patrol
13-7 vs Madcow
7-12 vs High Five

Chicago Heavyweights - Day 1

11-13 vs Streetgang

The rest of the day got rained out by an insane thunderstorm, but Without Limits booked a beer tent at tourney central once the rain cleared up so I spent a couple hours throwing 'em back with some GSU dudes. After that I met up with some Truckers at a brewery, then back to the hotel for more beers with Dartmouth pong, foosball, and pool.

Lift

2 hang power snatch to 1 hang squat snatch: 95, 105, 110, 115, 120, 125, 130; 2 at 135lb
Split jerk: 4 at 135; 2 at 145, 155, 165; 3 at 175, 185; 1 at 195, 205lb

Lift

Hang power clean: 3 at 95, 135, 140, 145, 150, 155; 3x3 at 135lb
Front squat: 3 at 135, 140, 145, 150, 155; 1 at 160, 165lb
Pullups: 3 at +0, +20, +25, +30, +35, +40, +45lb

Summer League

15-11

Lift

Snatch: 3 at 95, 100, 105, 110, 115, 120, 125; 2 at 130lb
3 squat clean to 1 power jerk to 2 split jerk: 135, 140, 145, 150lb
3 power clean to 1 power jerk to 2 split jerk at 155lb
Deadlift: 3 at 205, 225, 235, 245, 255, 265; 2 at 275lb
Bench press: 3 at 135, 145, 150, 155; 2x2 at 160lb

Truck Retreat - Day 2

2-3 hours of practice, thought I wouldn't be able to play with my foot all banged up but some ibuprofen made it bearable.

Truck Retreat - Day 1

4 hour practice: drills, scrimmages, conditioning.

Afterwards we went for a swim in the Shenandoah, hitched a ride across it by grasping the side of some dude's jetski, then took turns riding a rope swing into the river. While trying to dyno for a knot in the tree where we climbed out of the river for the rope swing, I slipped and fell six feet or so onto the random metal ladder at the base of the river bank. Banged up from that but it was worth it.

Later the team grilled and chilled at a mowed-lawn campground in Front Royal, drinking games and shenanigans ensued. I also made friends with campers at the next site over when I saw them playing kubb, and it turned out that a couple of them played ultimate and knew who the Current were. That was neat. Another lady outside the showers also recognized us as ultimate players after she saw my Rutgers jersey. The sport is growing!

Split Jerk

Power clean to 4 split jerk at 115, 125, 130, 135, 140, 145, 150, 155lb
Power clean to 2 split jerk at 160, 165lb
1 split jerk 185lb

Lift, Truck Workout

Snatch warmup
Hang power clean: 5 at 125, 130, 135, 140, 145lb
Front squat: 5 at 125, 130, 135, 140, 145lb

10min throwing, 7min agility ladder drills

3 rounds:
4 reps bail run serpentine
4 reps shuffle serpentine
2 reps bail run serpentine to sprint
2 reps shuffle serpentine to sprint
2 reps serpentine
0:15 fast feet, 20 pushups, 0:45 plank
4min throwing

10x10yd acceleration to deceleration
10x10yd backpedal acceleration to deceleration

WOD

1.5mi recumbent biking in 4:30
10min foam rolling

5 rounds for time:
5 strict pullups
5 overhead squats 95lb
25 double-unders
Completed in 7:40
Rounds: 1:30, 1:30, 1:30, 1:35, 1:35

1k row in 3:50

Lift

500m row in 1:47
10min foam rolling

Snatch: 5 at 95, 100, 105, 110, 115lb
Squat clean and jerk: 5 at 115, 120, 125, 130, 135lb
Deadlift: 5 at 205, 215, 225, 235, 245lb
Bench press: 5 at 125, 130, 135, 140, 145, 150lb

Snatch and bench press sets were unbroken, deadifts in sets of 1-2 by the end, and squat cleans weren't that heavy but nonetheless were horrible. In terms of how much I hated doing them. Form didn't break down until the last set, though.

Truck Practice

4 hour practice with warmup, drills, scrimmages.

Lift

Snatch warmup
Hang power clean: 1 at 115, 135, 145, 155, 165lb
Front squat: 1 at 135, 145, 155, 165lb
Split jerk: 1 at 155, 165, 175, 185, 195lb
Pullup: 1 at +10, +20, +30, +40, +55lb

Lift, Summer League

Military press: 1 at 105, 110, 115, 120, 125lb

AMRAP 10:00 of:
5 kettlebell snatch per hand 20kg
10 handstand pushup to 2 abmats
10 GHD situps
Completed 4 rounds, 10 KB snatch, 10 HSPUs

17-16 in a combined game with/against a few other teams.

Truck Workout

10min throwing
400m warmup, plyos
8x(100m jog, 100m run)
0:45, 0:17, 0:46, 0:18
0:47, 0:17, 0:46, 0:17
0:44, 0:18, 0:44, 0:18
0:40, 0:17, 0:37, 0:16

3x3x(5-5yd to 0:05 marking to 10-10yd to 0:05 marking)
--with a partner, 5min throwing between rounds

10min catching drill
100 catches

Lift

1 power snatch, 1 squat snatch at 95, 105, 115, 125, 135lb

2x1 power clean and jerk at 135, 145, 155, 165lb

Deadlift: 1 at 205, 225, 245, 265, 275, 285, 295lb

Bench press: 2 at 95, 115, 135; 1 at 145, 155, 165, 175lb

Late Night Bike Ride

6.5mi biking back from DCA along the Mount Vernon Trail.

Colorado Cup - Day 2

13 - 14 vs Sub Zero
10 - 11 vs PoNY
13 - 9 vs Madcow for 7th Place

Colorado Cup - Day 1

10 - 13 vs Condors (and Lu Wang!)
14 - 12 vs High Five
12 - 11 vs Inception
12 - 11 vs Boost FC

Whitewater Rafting

Spent a few hours whitewater rafting on the Colorado River with Truck teammates!

Truck Workout

Throwing, warmup

Offense-concept drill

Sprints with catching

Throwing practice

Summer League

10-15

Lift

500m row in 1:52
10min foam rolling

Snatch: 5 at 45, 65; 3 at 85, 95, 105, 110, 115lb
Power clean and jerk: 4 at 115; 3 at 125, 135, 145, 155; 2x1 at 165lb
Deadlift: 3 at 185, 205, 215, 225, 235, 245, 265; 1 at 275, 285lb
Bench press: 5 at 95, 115; 3 at 125, 135, 145, 155; 2 at 165; 3 at 155; 6 at 135lb

Wildwood - Day 2

Lost our first game by a slim margin to a team that was pretty lame. Second round we played Wicus Has Weed to about 4-4 before some other random team forced us off. Apparently they were scheduled to play Wicus Has Weed and we were on the other side of the bracket, on some other field. Super lame, and very anti-Wildwood, the way they were fussing. It was nice to hear that Wicus Has Weed trounced them to the tune of a double-digit drubbing. Once we found our opponents, we also made short work of them. For the final round we found an empty field and played Wicus Has Weed during the 3-1 round time, to have some fun and get the game over with. They won pretty handily but it was a good time--Dusty skied the crap out of French for a few points, and each time much heckling ensued from the Pimps bench.

After beach, shower, pack, pizza, we hit the road with a last-minute carpool back to DC with some co-rookie Truck teammates.

Wildwood - Day 1

Pimp V: Legacy went 4-0, though technically our second round opponents didn't exist. Instead, we played half of Slutgers, another Rutgers and friends team that happened to be playing one field over anyway. No recollection of the scores, but it was a good day.

Summer League

9-14 vs Agan and Aden and Kevin Chiang, etc. Meh.

Lift

1.5mi recumbent biking in 4:30
10min foam rolling
Snatch: 5 at 45, 75, 85lb
Hang power clean: 5 at 95, 105, 115, 125, 135; 3 at 145lb
Front squat: 5 at 95, 105, 115, 125, 135; 3 at 145lb
Pullups: 5 at +0, +5, +10, +15, +20lb

Truck Workout

3 rounds:
20yd broad jumps
4x0:30 single leg hops
0:45 front plank
0:30 side plank left
0:30 side plank right

6x5-10-5yd with 0:30 rest

10x50-50yd with 3:1 rest to work
(all reps ~0:15)

Lift, Workout

500m row in 1:46
10min foam rolling
Snatch: 5 at 65, 95, 105; 4x1 at 115, 125, 135lb
12x1 power clean and jerk 135lb (1 every 0:30)
Deadlift: 3 at 135, 145, 155, 165, 175, 185, 195, 205lb
Bench press: 10 at 45; 8 at 95; 5 at 105, 115, 125, 135, 145; 4 at 150; 6 at 135lb

For time:
300m row, 20 pushups, 10 V-ups
300m row, 15 pushups, 15 V-ups
300m row, 10 pushups, 20 V-ups
300m row, 5 pushups, 25 V-ups
Completed in 10:30
Rounds: 2:20, 2:55, 2:45, 2:30

Truck Practice

3 hour practice: plays, concepts, dump sets, scrimmage, throwing.

MLU Championship

vs Vancouver Nighthawks
8-2, 13-4, 17-13, 23-17

Warmed up, screamed my voice out on the way to a professional ultimate championship.

DCC Practice

2 hour practice.

Summer League

Played maybe 10 points in a game that got to 6-6 before lightning rolled in and we called it off.

Chesapeake Invite - Day 2

11-12 vs Machine
10-12 vs GOAT
11-12 vs Florida United

Chesapeake Invite - Day 1

11-10 vs Chain Lightning (1 turnover?)
9-11 vs High Five (1 goal, 1 huck assist?)
13-7 vs Sub Zero (?)
12-11 vs Florida United (1 D, 1 turnover?)

Recovery

2.5mi recumbent biking in 7:00
20min foam rolling
DB military press: 5 at 20, 25, 30, 35, 40lb

Biked to Cardozo for a throwing workout but got rained out in another ridiculous thunderstorm.

DCC Practice

2 hour practice.

Throwing, Agility

20min throwing
Dynamic warmup
10min throwing in high wind
10min agility ladder drills
4x5-10-10yd
4x10-20-20yd

Did the shuttle runs in a downpour but had to cut the workout short when the lightning rolled in.

Lift, WOD

After 25 days without entering the gym, finally got back to the barbell.

500m row in 1:50
10min foam rolling

Snatch: 5 at 45, 65, 95, 105, 110lb
Hang clean: 5 at 95, 105lb

4 rounds for max reps:
0:40 kettlebell swings 20kg
0:20 rest
0:40 box jumps 24"
0:20 rest
0:40 GHD situps
0:20 rest
Completed 205 reps
Rounds: 52, 52, 51, 50

20mi Bike Ride

Yup, just over 20mi biking.

Yoga

90min intermediate yoga

Truckstop Track Workout 1

10min throwing, active warmup
2x0:20 seated running arms
2x(quick feet, 5 clap pushups,
Icky shuffle, 5 clap pushups)
2x(forward hops, 5 pullups,
Sideways hops, 5 pullups)
6 reps agility T-drill
5:00 throwing

200m in 0:31, 1:15 rest
300m in 1:01, 1:30 rest
300m in 1:03, 1:30 rest
200m in 0:32
5:00 throwing

12x25yd in 1:03
3:00 rest
12x25yd in 1:01
5:00 throwing

2x10 single leg bounds
2x14 split jumps
2x12 calf jumps
2x10 single leg calf raises
Marine abs
10min stretching

Summer League

17-16 win including a few goals and assists, and one big-boy sky D against an old Breeze teammate who says I fouled him but I was too hyped to notice. He didn't maintain the call though, and later in the point I got the bookends on a deep cut. I also had a couple miscommunication turnovers, too, though.

Truckstop Tryouts

Four hour tryout in the hot sun. Plyos, agility, drills, scrimmage.

DC Current - Conference Championship

vs Boston Whitecaps
4-4, 7-10, 13-14, 18-17

Warmed up, watched.

Summer League

8-15 loss with a couple goals and assists, but we were never really in it.

DCC Practice

2 hour outdoor practice.

Truckstop Tryouts

Four hour tryout in the hot sun. Plyos, agility, drills, scrimmage.

DC Current - Season 1, Game 10

at Philadelphia Spinners
5-5, 8-9, 13-12, 21-19

1 goal and 1 assist on 4 throws over 4 O-points and 9 D-points, +3 in plus/minus (3 of 4 O-points held, 5 breaks on 9 defensive points).

Conference 5k Fund Run

5km in ~21:00

DC Current - Season 1, Game 9

vs New York Rumble
6-5, 12-10, 15-13, 21-15

11 points played: 0 blocks, 4 throws, 2 assists (one break backhand, 1 backhand away shot), 1 hockey assist swing, 0 turnovers, finished +1 in +/- despite playing only defense (5 breaks for my line! and finished the game with the disc in my possession).

Run, Throw, Yoga

400m warmup
10min stretching/dynamics

2mi in 13:25 (6:25, 7:00)

15min throwing, 2 points of relaxed pickup

75min intermediate yoga

Practice Cancelled

3 squat clean to 3 power jerk 115lb
3 squat clean to 3 power jerk 135lb
1 squat clean, 1 power clean, 1 hang power clean 140lb
3 power jerk 140lb
3 hang power clean to 3 power jerk 145lb
3 hang power clean to 3 power jerk 150lb
3 hang power clean to 3 power jerk 155lb

Lift a Little

2.6mi recumbent biking in 7:00
10min foam rolling

Hang power snatch: 5 at 95, 100, 105, 110, 115lb
Power clean and jerk singles at 135lb
Deadlift: 5 at 205, 225lb
Incline bench press: 5 at 95, 115, 125, 135; 3 at 145; 10 at 95lb

DC Current - Season 1, Game 8

@ Boston Whitecaps
5-2, 12-6, 18-11, 21-16

8 points played: 1 defense credited, 1 throws, 0 assists, 1 goal, 0 turnovers.

Recovery, Throwing, Yoga

1.75mi recumbent biking in 5:00
10min foam rolling, 10min mobility
60min throwing/coaching
90min intermediate yoga

DCC Practice

2 hour practice.

Back to Basics

500m row in 1:52
10min foam rolling

Hang clean: 5 at 95, 105, 115, 125, 135, 145lb
Front squat: 5 at 95, 115, 125, 135, 145lb

4 rounds for time:
15 GHD situps
10 kettlebell swings 20kg
5 strict pullups
Completed in 7:10
Rounds: 1:35, 1:45, 1:50, 2:00

Truckstop Tryouts

Brunch, then caught a ride from Salmi out to Sligo for the first open Truckstop tryout.

Got there nice and early and spent a while getting reacquainted with the Discraft. After throwing, warming up, conditioning, doing an awkward switching drill, and playing 2v2 (exhausting) we moved into full field scrimmage. It was a challenging tryout, mostly because it was four hours in the hot sun running hard.

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

Push Jerk

500m row in 1:52
20min foam rolling

Push jerk: 3 at 95, 115, 135, 155; 1 at 165, 175, 185lb

Hang Power Snatch, WOD, DU's

1km row in 3:35 (1:50, 1:45)
30min mobility

Hang power snatch: 3 at 65, 85, 95, 105, 110, 115; 1 at 125, 130, 135lb

21-15-9 for time:
Pullups
Pushups
Kettlebell swings 20kg
Completed in 6:45

Rounds: 2:40, 2:40, 1:25

3x50 double-unders

Snatch, WOD, Extra

2.2mi recumbent biking in 6:30
20min foam rolling

Power snatch to squat snatch: 2 at 65, 86, 95, 105, 115, 125lb
3x1 power snatch 135lb, 3x1 power clean and push jerk 135lb
Military press: 5 at 95; 4 at 105; 3 at 115; 3 at 125lb

For time:
10 DB snatch 45lb per arm, alternating
20 kettlebell swings 20kg
20 burpees
20 kettlebell swings 20kg
10 DB snatch 45lb per arm, alternating
Completed in 4:20

20min muscle-up practice
2x25 GHD situps
3x15 single leg elevated hip thrust
Military press: 5 at 95; 4 at 105; 3 at 115lb

Jog to DC Breeze Game

2.4mi in ~20min from the College Park Metro to the UMD golf course, then another jog over the river and through the woods until I finally found the astro-turf field where the DC Breeze were playing the Rochester Dragons. I live-tweeted from the booth as DC rolled to a 30-22 victory.

DC Current - Season 1 Game 3

Up at 5am, out the door and cramming into a car with five other dudes for a 5:30am trip to the park and ride where our 6am bus to Boston was waiting. After a couple stops to pick up Baltimore players, breakfast, and lunch, we finally arrived at Hormel Stadium around 4pm. I threw with Freddie for a while in the drizzle while the rest of the team played cards or handball in the locker room, and at 5pm we cleated up for the warmup. 7pm game time and it was a sloppy one.

We started on O and scored, then broke for 2-0 before letting up a score and two breaks. 7-9 half and a bad third quarter, game ended 12-17. I played around 3 points, all on the D-line covering Rebholz. He threw one blade flick goal but otherwise neither of us were really involved--my line never got the disc.

Afterwards jawed with Sachin and my parents before scavenging crusts from the pizzas my teammates ate without me, then enjoyed several beers before the bus ride back home. Got back just after 8:30am on Sunday, totally wiped out.

Recovery

1.8mi recumbent biking in 6:30
30min foam rolling, stretching
500m row in 1:47, 250m cooldown row

Split jerk: 4 at 95, 115, 135, 155, 165lb

3 rounds:
1 ring muscle-up
3 handstand pushup to 1 abmat
9 kettlebell snatch per arm 20kg
27 double-unders

2.25mi recumbent biking in 8:00
1000m row in 3:47

30min mobility

DCC Practice

2 hour practice

DC Current - Season 1, Game 2

vs Boston Whitecaps: 6-6, 9-9, 13-15, 18-17

Warmed up, screamed my head off on the sideline on our way to upset the defending champions, ending their undefeated streak with a buzzer-beating hammer.

Recovery

20min throwing
3x15 single leg elevated hip thrust
3x15 single leg Romanian deadlift
2x10 hip slides
Core circuit
10min throwing

75min intermediate yoga

DCC Practice

2 hour practice

Lift

1.5mi recumbent biking in 4:30
30min mobility class

Power snatch: 5 at 45, 65, 95; 5x(3-2) at 115lb
5x(4 squat clean and jerk, 1 power clean and jerk) at 145lb
Bench press: 5 at 95, 115, 125, 130, 135, 140, 145; 4 at 150lb
Deadlift: 5 at 185, 205, 225, 235, 245lb

DC Current - Season 1 Game 1

Warmed up and then warmed the bench as an inactive player, but the game was great. Two breaks to start, then gave up a score and a break, followed the same pattern for much of the game. Largest lead was 15-10 but we let them come back 18-17 before finally finishing the door. 4-5-5-7 and 3-5-2-8 were the quarter breakdowns, the third quarter was our strongest with excellent defense and clean O. The fourth was a nailbiter but we pulled it out.

Q1: 4-3
Half: 9-8
Q3: 14-10
Final: 21-18 @ Philadelphia Spinners

Chowed down on a Bobby's Burgers burger and bolted a beer at the Tap House before busing back to DC.

Front Squat, Mobility, Scandal Track Workout, Yoga

1.7mi recumbent biking in 5:00
10min foam rolling
Front squat: 3 at 95; 2 at 115; 1 at 135, 145, 155, 165, 175lb
30min mobility class

Met up at Cardozo with a few ladies from Scandal:
Active warmup
3x(300m run, 1:30 rest) (1:01.9, 0:59.8, 0:54.2)
4:00 throwing
3x(300m run, 1:30 rest) (0:59.2, 0:57.6, 0:54.1)
4:00 throwing
3x(300m run, 1:30 rest) (0:56.9, 0:53.0, 0:52.1)

75min intermediate yoga

DCC Practice

2 hour practice

Oly, Pullups, Coaching

Hang power snatch: 3 at 45, 65; 1 at 85, 95, 105, 115, 125lb (PR)
Hang power clean: 3 at 115; 2 at 125; 1 at 135, 155, 175lb (PR)
Pullups: 3 at BW; 1 at +10, +20, +30, +40, +50, +55, +65lb

2 hours watching Georgetown women's team

Recovery Workout

Knee's been bothering me for more than a week, so I'm taking the week to work it out.

1000m row in 3:40 (1:40, 2:00)
20min foam rolling

3x10 single leg elevated hip thrusts
3x10 cook hip lifts
3x10 single leg Romanian deadlift

3 rounds for time:
30 kettlebell snatch 14kg (15 per arm)
20 V-ups
10 handstand pushups to 1 ab-mat
Completed in 7:30
Rounds: 2:15, 2:20, 2:55

Finisher: 40 V-ups

Everything Is Heavy

Snatch: work up to 140lb (~95%)
Power clean and jerk: work up to 175lb (~95%)
Front squat: work up to 175lb (~95%)
Military press: work up to 125lb (~90%)
Back squat: work up to 185lb (~90%)
Deadlift: work up to 275lb (~90%)

DCC Practice

Met up with six teammates for 90min of drills and mini.

Mobility, Bench, Coaching

30min mobility class
Warmup olympic lifting
20min foam rolling
Bench press: 3 at 45, 95, 115; 3 at 135; 1 at 155, 175; 7 at 135lb

2 hours watching the Georgetown women's team

DCC Practice

2 hour practice

Mobility, Oly, WOD, Yoga

30min mobility class
Power snatch: 5 at 45, 65; 8 at 85lb
Power clean and jerk: 8 at 115lb

4 rounds for time:
250m row
50 double-unders
Completed in 8:45
Rounds: 2:00, 2:05, 2:20, 2:20

75min restorative yoga

Oly, Indoor League

500m row in 1:40
15min foam rolling

Snatch: 5 at 45, 65; 3 at 85, 95, 115lb
Snatch pull: 2x3 135lb
Squat clean and jerk: 3 at 150lb

Indoor league semi-finals: 45min indoor 4v4 make-it take-it ultimate, 46-24 half, 78-48 final (against the team we only beat by one point when I was absent)

60min rest

Indoor league finals: 45min indoor 4v4 make-it take-it ultimate, 25-1 run then 33-35 half, 76-57 final.

10-0 on the season with an average score of 89-51. Boom.

Oly, CrossFit Games 14.5

2mi recumbent biking in 7:00
15min foam rolling

Power snatch: 3 at 45, 65; 5 at 85, 95, 105lb
Squat clean and jerk: 2 at 135lb
Clean pull: 2x3 at 165lb

CrossFit Games 14.5:

21 thrusters 95lb

21 bar-facing burpees

18 thrusters 95lb

18 bar-facing burpees

15 thrusters 95lb

15 bar-facing burpees

12 thrusters 95lb

12 bar-facing burpees

9 thrusters 95lb

9 bar-facing burpees

6 thrusters 95lb

6 bar-facing burpees

3 thrusters 95lb

3 bar-facing burpees

Completed in 19:40

Rounds: 3:35, 4:05, 3:50, 3:25, 2:25, 1:35, 0:45

Oly, Front Squat, DCC Practice

10min recumbent biking warmup

Snatch: 3 at 45, 65, 85; 2 at 95, 105, 110; 1 at 120, 125lb
Squat clean and jerk: 2 at 135, 145, 155; 1 at 165, 170lb
Front squat: 1 at 145, 155, 165, 175, 185lb

45min mobility

4mi biking
3 hour practice

Mobility, Oly, Yoga

30min mobility class

Power snatch: 3 t 45, 65, 85; 2 at 95, 100, 105; 1 at 110, 115, 120, 125, 130, 135; 2 at 120lb
Power clean to push jerk: 3 at 115; 2 at 135, 145; 1 at 155, 160, 165, 170, 175; 2 at 160lb

15 GHD situps
15 double-unders
20 GHD sit ups
20 double-unders
25 GHD sit ups
25 double-unders

75min intermediate yoga

DCC Practice

2 hour practice

Mobility, Oly, Workout

30min mobility class

Hang snatch: 3 at 45, 65, 85; 2 at 95, 100, 105, 110lb
Hang clean: 3 at 115, 120, 125, 130, 135lb

5 rounds for time:
12 burpee box jumps 24"
12 toes to bar
Completed in 10:50

Did the WOD portion as a partner workout so there was some built-in rest whenever I got off the bar and my partner wasn't done with the box.

Oly, Squat, Press, Indoor League

2.85mi recumbent biking in 9:00
20min foam rolling

Snatch: 3 at 45, 65, 85, 95lb
Squat clean and jerk: 1 at 135, 140, 145, 150, 155, 160, 165lb
Clean pull: 4x2 at 165lb
Front squat: 1 at 165; 5x1 at 175lb
Back squat: 1 at 185; 5x1 at 195lb
Military press: 3 at 95, 105; 5x3 at 115lb

45min indoor 4v4 make-it take-it ultimate, half 47-24, final 95-51

Oly, CrossFit Games 14.4, DCC Practice

1.65mi recumbent biking in 5:00
Power snatch: 1 at 65, 85, 95, 105, 110, 115, 120, 125, 130, 135lb
Squat clean and jerk: 1 at 135, 140, 145, 150, 155, 160, 165, 170lb

CrossFit Games 14.4:
AMRAP 14:00 of:
60 calorie row (3:00)
50 toes to bar (2:40)
40 wall balls 20lb 10' (3:00)
30 power cleans 135lb (4:20)
20 muscle-ups
Completed 180 reps in 13:10, 0 muscle-ups

I hit 5 muscle-ups before the workout and was feeling confident, but with 50 seconds left I was only able to attempt three and couldn't get up and over on any of them.

4mi biking
20min throwing
30min warmup
3 hour practice
3mi biking

Snatch, Clinic, Showcase Game

Snatch: 1 at 65, 85, 95, 105, 110, 115, 120, 125, 130, 135, 140, 145lb (PR)
Snatch pull: 5x2 at 155lb

3 hour youth skills clinic

45min showcase game with DC Current and high school players

PT

45min physical therapy

Mobility, Oly, Annie

30min mobility class

Snatch: 3 at 45, 65, 85; 2 at 100, 105, 110; 1 at 115, 120, 125, 130, 135lb
Squat clean and jerk: 3 at 115; 2 at 130, 140, 150; 1 at 160lb

CrossFit "Annie": 50-40-30-20-10 reps of:
Double-unders
Situps
Completed in 7:40
Rounds: 2:20, 2:00, 1:30, 1:10, 0:40

Oly, Pullups, Throwing

Hang snatch: 5 at 65, 85; 2x3 at 90; 2x2 at 95lb
Hang power clean: 2x3 at 115; 2x2 at 125lb
Squat clean and jerk: 2 at 135, 140, 145, 150, 155lb
Clean pull: 4x3 at 160lb
Snatch balance: 3 at 95, 115, 125, 135lb
Pullups: 3x8; Tabata pullups: 10, 8, 7, 6
2mi biking
45min throwing

Was sick as a dog for two days, hence the skipped lifts. Tried to catch up a bit by doing 1.5 today, will finish catching up tomorrow. Programmed my snatch balances too high, too--last week I had to cut them out completely, this week I scrapped the plan and worked triples until it got too heavy. I hit three at 145 but only dropped into a full overhead squat on the last one.

Oly, CrossFit Games 14.3

1.5mi recumbent biking in 5:00
15min foam rolling
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105, 110lb
Squat clean and jerk: 2 at 135; 3 at 145; 2 at 150lb

CrossFit Games 14.3: AMRAP 8:00 of:
10 deadlift 135lb
15 box jumps 24"
15 deadlift 185lb
15 box jumps 24"
20 deadlift 225lb
15 box jumps 24"
2 deadlift 275lb
Completed 92 reps total

Got off the box with about a minute left but was only able to squeeze in two deads at 275. Heavy.

Bench press: 5 at 95, 115, 125, 135; 3 at 145, 155; 2 at 165; 8 at 135lb
3x10 dips
5km recumbent biking in 10:00

Oly, Back Squat, DCC Practice

Snatch: 3 at 65, 85; 2 at 95, 105, 110, 115, 120; 3x1 at 125lb
Snatch pull: 4x3 at 130lb
Back squat: 2 at 135, 155, 175; 5x2 at 185lb

4mi biking
30min throwing
3 hour practice
3mi biking

PT

60min physical therapy

Mobility, Oly, Front Squat, Press, Yoga

30min mobility class

Snatch: 3 at 65, 85; 2 at 100, 105, 110; 5x1 at 120lb
Squat clean and jerk: 3 at 115; 2 at 130, 140, 150; 4x1 at 160lb
Front squat: 1 at 155, 175, 185; 2 at 165lb
DB military press: 5 at 35, 40, 45, 50lb
Military press: 5 at 115; 4 at 115lb

75min intermediate yoga

Mobility, Oly, Agility, Throwing

30min mobility class
Hang snatch: 5 at 65, 85, 95, 95lb
Hang power clean: 2x5 at 115lb
Hang squat clean: 1x5 at 115lb

7min agility ladder drills
15min marking/throwing
30min hucking/running

5k biking

Oly, Front Squat, WOD, Indoor League

Squat clean and jerk: 3 at 115, 130, 140, 150lb
Clean pull: 4x4 at 155lb
Front squat: 4x2 at 155lb

10min ladder: 3, 6, 9, 12, 15...
Handstand pushups to 2 abmats
Skater squats (L)
Skater squats (R)
Completed round of 15 plus 15 HSPU, 150 reps total

45min indoor 4v4 make-it take-it, half 38-28, won 88-46

That's 7-0 on the season, total points 642-350 for an average margin of victory 91.7-50.

Oly, CrossFit Games 14.2

1.5mi recumbent biking  in 5:00
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105lb
Squat clean and jerk: 5x1 at 140lb

CrossFit Games 14.2:
From 0:00-3:00 2 rounds of:
10 overhead squats 95lb
10 chest-to-bar pullups
From 3:00-6:00 2 rounds of:
12 overhead squats 95lb
12 chest-to-bar pullups
Completed 77 reps

3x15 toes to bar
3x15 dip station leg lifts

Lift, DCC Practice

Power snatch: 3 at 45, 65, 85, 95lb
Squat snatch: 3 at 100, 105, 110lb
Snatch pull: 4x3 at 125lb
Bench press: 2x5 at 135; 2x5 at 145; 1x5 at 135lb
Back squat: 3 at 135, 155; 4x3 at 175lb

30min warmup
2 hour practice

PT

45min physical therapy

Mobility, Oly, Couplets

30min mobility class

Snatch: 3 at 65, 85, 95, 105lb
Squat clean: 3 at 115, 135, 145, 155lb

5min ladder:
3 strict pullups
3 DB thrusters 25lb
6 strict pullups
6 DB thrusters 25lb
9 strict pullups
9 DB thrusters 25lb
4x3 kipping pullups
12 DB thrusters 25lb
2x3 kipping pullups

4 rounds for time:
10 box jumps 30"
12 kettlebell swings 24kg
Completed in 5:35

Recovery

30min mobility class

DB upright row: 10 at 20, 25, 30lb

21-15-9 for time:
Row (calories)
GHD hip extensions
GHD situps
Completed in 6:25
Rounds: 2:45, 2:15, 1:25

CrossFit Games 14.1

5k recumbent biking in 10:00
15min foam rolling

CrossFit Games 14.1:

AMRAP 10:
30 double-unders
15 power snatch 75lb
Completed 5 rounds for a total 225 reps

DCC Practice

Warmup, footwork, mini, scrimmage.

Mobility, Unilateral Lift, Yoga

30min mobility class
15mim additional ankle mobility

3x10 bosu skater squat
5x5 hand raise handstand pushups
1x10 explosive skater squat
1x10 single leg Romanian deadlift to cable row 25lb
1x10 weighted lunges 20kg
1x10 single leg kettlebell Romanian deadlift 20kg
1x10 weighted lateral lunges 20kg
1x20 overhead walking lunges 20kg
1x10 single leg box jump per leg, landing on two feet

75min intermediate yoga

Mobility, PT

30min mobility class
15min additional ankle mobility

60min physical therapy

Hang Clean, Front Squat, Indoor League

Hang clean: 5 at 95, 105, 115, 125, 135lb
Front squat: 3 at 115, 125, 135, 145, 155lb

45min indoor make-it take-it 4v4 ultimate: half 62-23, won 120-45

Practice, Snatch, WOD

3mi biking
30min warmup, throwing
2 hour practice
3mi biking

3 touch and go power snatch, 3 touch and go squat snatch at 65, 85, 95, 105, 115lb
DB military press: 5 at 35, 40, 45, 50, 50lb

5 rounds for time:
5 power snatch 95lb
10 burpees
10 step-ups per leg 24"
Completed in 10:55
Rounds: 1:45, 2:15, 2:30, 2:25, 2:00

2x25 GHD situps

DCC Youth Clinic

3 hours coaching youth players

Mobility, Snatch, Accessory, Yoga

30min mobility class
15min ankle mobility

Snatch: 1x3 at 65, 85. 1x2+1 at 95, 105. 3x1 at 115, 125lb

10 skater squats per leg
10 kettlebell military press 30lb
2x5 skater squats with 30lb kettlebell
2x5 kettlebell military press 30lb
5 skater squats with 40lb dumbbell
5 dumbbell military press 40lb
10 skater squats per leg
10 kettlebell military press 30lb

3x5 handstand pushups
3x12 ab wheel rollouts
3x12 single leg calf raises

75min intermediate yoga

PT

60min physical therapy, including: 2x10 skater squat
10 single leg Romanian deadlift to horizontal cable row 20lb

Mobility, WOD

30min mobility class

For time:
500m row
21 pullups
21 kettlebell swings 20kg
500m row
15 pullups
15 kettlebell swings 20kg
500m row
9 pullups
9 kettlebell swings 20kg
Completed in 14:15
Rounds: 5:15, 5:10, 3:50

3x10 single leg Romanian deadlift per leg

PT, Workout, Indoor League

60min physical therapy

3x10 DB bench press 55lb
3x15 split squat

21-15-8 for time:
DB snatch 35lb L
DB overhead reverse lunge 35lb L
DB snatch 35lb R
DB overhead reverse lunge 35lb R
Completed in 11:30
Rounds: 4:45, 4:55, 1:50

30min indoor 4v4 make-it take-it ultimate, halftime 40-41 won 84-61

DCC Practice

Warmed up but didn't play, didn't want to push the ankle.

Quick(ness) Lift, Agility, Outdoor League

1:00 recumbent biking level 5, 10, 11, 12, 13, 10, 5 for total 2.45mi in 7:00
20min foam rolling
Power snatches at 65lb
Squat snatches at 95lb
3x5 hang power clean from below the knee 115lb
10min stretching

30min agility
45min 5v5 outdoor ultimate, won 12-10

Unilateral Lift, Yoga

1.65mi recumbent biking in 5:00
3x10 single leg squat
3x10 1-arm DB military press 30lb
5x5 handstand pushups
5x5 single leg DB snatch at 25, 30, 35, 40, 45lb
3x10 pushups +50lb
2x15 calf raises
2x15 hanging leg raises

75min intermediate yoga

PT

60min physical therapy for ankle injury

Mobility, Upper Body

30min mobility class
3x8 ring pullups
3x10 inverted row
Bent-over DB row: 10 at 30, 35, 40lb
Seated cable row: 10 at 50, 60, 70lb
3x10 GHD raises

Tryout

4 hour tryout, subluxation injury in left ankle

Outdoor League, SMR

3mi biking
75min outdoor 5v5 ultimate

20min foam rolling
40min laxball SMR

Recovery, Unilateral Stabilization

30min mobility class

5x5 skater squats per leg
10 reverse slide lunges per leg
10 side slide lunges per leg
10 slide mountain climbers per leg
10 squat and band adduction per leg
10 reverse band step-outs per leg
10 band hip abduction per leg
10 single leg TRX hip bridge per leg
3x10 bosu front squat to DB military press 25lb
3x10 bosu pushups
3x10 single leg squat and reach per leg
3x10 an wheel roll-outs
30 GHD situps

75min intermediate yoga

PT

60min physical therapy, including:
2x15 single-leg squat and cable row
2x10 reverse slide lunges
2x10 skater squat
3x10 bosu squat
2x15 band shuffles each side
2x10m reverse band step-outs

Recovery

30min mobility class
1.5mi recumbent biking in 5:00
0.25mi warmup jog
0.75mi in 4:45
0.25mi cooldown
5:00 airdyne
15min foam roller

PT, Recovery, Indoor League

60min physical therapy

0.25mi each at levels 1, 5, 10, 15, 10, 15, 15, 10, 15, 10, 5, 1
Total: 3mi recumbent biking in 9:40
25min foam rolling

45min indoor 4v4 make-it take-it ultimate, won 96-37

30min laxball SMR

Tryout, Recovery

4 hour tryout

15min recumbent biking
25mim foam rolling
25min laxball mobility
15min stretching

Tryout

4 hour tryout

20min foam rolling

Recovery

30min mobility class
5k recumbent biking in 15:00
15min foam rolling/lacrosse ball
5x5 1-arm DB bench press 55lb
4x5 1-arm DB military press 45lb
3x10 DB shoulder raise 10lb
3x15 toes to bar

1.75mi biking uphill
75min intermediate yoga
1.75mi biking uphill

Quick(ness) Lift

Recumbent bike warmup
Hang snatch: 1x5 at 65; 2x5 at 90lb
Hang clean: 2x5 at 115lb

Mobility, Clean and Jerk, Front Squat, Accessory

30min mobility class
15min additional warmup
Squat clean and jerk: 3 at 95, 115, 130, 140, 150lb
Clean pull: 4x4 at 155lb
Front squat: 4x2 at 155lb
3x10 1-arm kettlebell row 12kg
3x10 lateral lunge at body weight
3x10 band face pull w/ external rotation
5x10' rope pull w/ 32kg weight

Oly, WOD, Indoor League

15min foam rolling
500m row in 1:47, 250m row in 1:05

Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105lb
Squat clean and jerk: 5x1 at 140lb

3 rounds for time:
400m row
5 1-arm DB push press 45lb per arm
Completed in 6:55
Rounds: 2:15, 2:25, 2:15

4x10 GHD situps

45min indoor 4v4 make-it take-it ultimate, won 92-47

All Day

3 hour tryout

15min foam rolling
Snatch: 3 at 65; 2 at 85, 95; 3 at 100, 105, 110lb
Snatch pull: 4x4 at 125lb
Back squat: 3 at 135, 155;4x3 at 175lb

75min restorative yoga

Winter League

3.5mi biking
90min oudoor 5v5 (3-4, 7-8, 9-13, 16-14)
3.5mi biking

Agility, Quickness

15min foam rolling
500m row in 1:43, 250m cooldown row
30min agility ladder drills, footwork
Hang snatch: 5 at 45; 3 at 65, 85lb
Hang squat clean: 2 at 95, 115, 135lb

Presses, Lunges, Yoga

30min mobility class

1-arm DB bench press: 5 at 45, 50, 55, 60; 4 at 65lb
1-arm DB push press: 5x5 at 35lb

5 rounds for time:
10 pushups
10 throwing lunges
Completed in 3:15

75min intermediate yoga

Mobility, Recovery

0.5mi recumbent biking in 2:05 (level 1)
1mi recumbent biking in 3:15 (level 5)
0.5mi recumbent biking in 1:25 (level 10)
0.5mi recumbent biking in 1:45 (level 1)

30min mobility class

4x6 pullups

Recovery

10min foam rolling
0.75mi recumbent biking in 2:55 (level 5)
1mi recumbent biking in 3:00 (level 10)
0.75mi recumbent biking in 2:05 (level 15)
0.75mi recumbent biking in 2:45 (level 5)
20min foam rolling, stretching

1-arm DB military press: 5 at 30, 35, 40, 45; 3 at 50lb

Mobility, Agility, Accessory Lift

30min mobility class

Agility ladder drills: horizontal focus
4x shuffle serpentine OFP
4x shuffle serpentine IFP
4x0:30/1:00 10m shuffles

3x10 step-ups
3x10 swiss ball DB bench press 45lb
3x8 DB military press 35lb
3x10 ab wheel rollouts

Hang Snatch, Hang Clean, Kettlebell Swings

Hang snatch: 2x3 at 75; 2x2 at 85lb
Hang clean: 2x3 at 105; 2x2 at 115lb

45 kettlebell swings to shoulder level in 1:15, 2:30 rest
45 kettlebell swings to shoulder level in 1:15, 2:30 rest
45 kettlebell swings to shoulder level in 1:15, 2:30 rest
45 kettlebell swings to shoulder level in 1:15, 2:30 rest
35 kettlebell swings to overhead in 1:15

Mobility, Clean and Jerk, Accessory Lift

30min mobility class
Squat clean and jerk: 3 at 95, 115, 125, 135, 145lb
Single leg box squat: 10 at BW, +12kg, +14kg
3x10 kettlebell overhead reverse lunge
3x10 ring row
Lunge-position kettlebell row: 10 at 12, 14, 20kg
3x10 single leg romanian deadlift 12kg
3x10 swiss ball hamstring curls

SAQ, Power Clean, WOD, Indoor League

Agility ladder drills: vertical focus

Power clean: 1 at 95, 115, 135, 155, 165lb

13.4 altered:
3-6-9-12... reps of (kettlebell snatch per arm, toes to bar)
Completed 100 reps in 7:00

45min indoor 4v4 make-it take-it ultimate, won 94-47

Bike, Throw, Lift, Run

3mi biking
60min throwing
4.5mi biking

30min mobility
Snatch: 3 at 65, 75, 85, 95, 105lb
Split jerk: 4 at 105, 115, 125, 135, 145lb
Back squat: 3x8 at 155lb

2.25mi biking

10x100m sprint, 0:30 rest
Times: 0:16, 0:16, 0:15.5, 0:15.5, 0:15.5, 0:16, 0:15.5, 0:16, 0:16, 0:15.5

Mobility, Clean and Jerk, Yo-Yo Test, Yoga

30min mobility

Squat clean and jerk: 3 at 88, 108, 115, 125, 135lb

Yo-Yo Intermittent Recovery Test Level 2: 16 rounds completed (640m for estimated 54ml/min/kg VO2max)

75min intermediate yoga

Cardio, Yoga, Core

AMRAP 10:00 of:

5 handstand pushups to 6" (2 abmats)

10 box jumps 30"

20 double-unders

Completed 8 rounds

60min yoga

3x15 GHD situps
3x10 exercise ball hamstring curls
3x8 ring dips
3x10 pallof press per side 100lb

Mobility, Throwing

30min mobility
30min throwing
1.5mi run

Isabel

30min warmup

"Isabel" scaled: 30 snatch 95lb for time
Completed in 3:55
10 rep splits: 1:00, 1:30, 1:25

Mobility, Chelsea

15min foam rolling, 15min yoga
15min mobility, 15min agility ladder

5 position drill snatch at 45, 65, 85lb
3 squat cleans to 1 jerk at 95, 115, 135lb

"Chelsea": OMEM:
5 pullups
10 pushups
15 squats
Completed 11 rounds
Compare to 9/2/12

Mobility

30min mobility, stretching

3 rounds with rest, then 2 for time:
10 GHD extensions
5 ring L-hang pullups
10 kettlebell swings 24kg
5 kettlebell snatch per hand 24kg
Last 2 rounds in 4:05 (1:45, 2:20)

15min stretching

Bench, Karen

Bench press: 5 at 135, 145; 4 at 155; 3 at 165; 2 at 165; 3 at 155; 4 at 145; 5 at 135lb

Karen: 150 wall balls for time (20lb/10')
Completed in 11:10
25 rep splits: 1:10, 1:30, 1:55, 2:15, 2:15, 2:05
Compare to 8/31/12

75min intermediate yoga

Throwing

5k biking uphill

Still super sore from Mary and yesterday's workout, but I got together with Greg for a dedicated hour of throwing.