G'ultimate

Uni Recovery

2012-01-26T17:36:00.000-05:00

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

Uni Recovery

2012-01-24T19:07:00.008-05:00

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

Uni Lift

2012-01-19T13:51:00.002-05:00

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

Uni Lift

2012-01-17T14:32:00.002-05:00

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

Yoga

2012-01-16T13:38:00.002-05:00

90 minutes yoga
3 muscle-ups
20 minutes icing

Uni Recovery

2012-01-12T13:23:00.002-05:00

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

Uni Recovery

2012-01-10T14:53:00.000-05:00

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

Iced when I got back home.

Frozen Vegetables

2012-01-09T22:10:00.005-05:00

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

Mal mit dem Mixed Team

2012-01-08T22:09:00.000-05:00

Reposted from the Inside Rakete Training Blog:

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

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

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

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

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

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

181 Days

2012-01-07T12:36:00.000-05:00

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

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

Uni Lift - Max Out

2011-12-20T19:02:00.000-05:00

Overhead squat: 1 at 20, 40, 50, 55, 57.5, 60, 65kg
Front squat: 1 at 67.5, 72.5, 77.5, 80kg
Clean and jerk: 1 at 67.5, 72.5kg
Power clean: 1 at 75, 77.5kg
Deadlift: 1 at 90, 100, 110, 120, 120kg
Bench press: 1 at 60, 65, 70, 75kg
Military press: 1 at 40, 45, 47.5kg

That's a PR in OS, FS , PC , DL , and MP.
Current Crossfit Total (CFT) is around 250kg/551lb, ACFT 217.5kg/480lb.

Yoga

2011-12-19T13:18:00.002-05:00

90 minutes yoga

Uni Lift

2011-12-15T17:17:00.000-05:00

5 hang cleans, 5 hang snatch 20kg
5 hang cleans, 5 snatch 40kg
3 hang squat clean and jerk 50kg
2x(3 squat cleans 60kg, 4 split jerk 60kg)
3 squat cleans 65kg, 4 split jerk 65kg
3 squat cleans 70kg, 2* split jerk 70kg
10 hand-release pushups at +20kg
2x8 hand-release pushups at +25kg

21-15-9 for time of:
Front squat 50kg
Ring row
Knees to elbows
Completed in 9:50
Rounds: 4:07, 3:37, 2:06

*I fucked up my wrist trying to re-rack the bar after two reps. The right side wasn't actually over the catch when I went to set it down, so the bar (at 70kg) torqued my hand back, causing who knows what problems to my wrist. It really hurt. Still does a little. Hopefully there's nothing wrong with it, but I decided to skip out on the rest of the oly stuff.

Uni Lift

2011-12-13T16:52:00.000-05:00

Overhead squat: 5 at 20, 40, 50kg
Hang snatch: 6x1 at 40kg
Back squat: 3 at 70, 80, 80, 82.5kg
Pullups: 5 L-hang, +5, +7.5, +8.75, +10, +12.5kg

Diane (scaled): 21-15-9 reps for time of:
Deadlift 80kg
HSPUs
Completed in 12:12
Rounds: 3:15, 5:27, 3:30

DB shoulder raise: 3x10 at 7kg
TRX Abs

Handstand pushups got real hard, real fast. I also got yelled at by one of the supervisors in the middle of the second round, right after I finished the deadlifts. Apparently I was doing them in the wrong corner of the gym.

Eintracht Training

2011-12-12T22:52:00.005-05:00

Mostly scrimmage tonight, I felt wayyy out of practice during the warmup but threw mad goals later on. Also got a few D's. Maybe got a little too fancy with my throws at time, but it was fun.

Uni Lift

2011-12-08T14:08:00.000-05:00

5x(deadlift to hang squat clean to push jerk to military press) 20kg
Squat clean to push jerk: 5 at 40kg
Deadlift: 3 at 60, 80, 90, 100, 105, 107.5, 107.5kg; 1 at 110kg
Wide grip bench press: 3 at 50, 60, 65, 67.5, 70kg
Bench press: 2 at 70, 2 at 70, 1 at 70kg
Seated rear lateral fly: 10 at 26, 33, 40kg

5 rounds for time:
10 DB walking overhead lunges L 20kg
5 BB high pull 35kg
10 DB walking overhead lunges R 20kg
5 BB high pull 35kg
Completed in 10:00
Rounds: 1:50, 1:50, 1:50, 2:08, 2:22

Again, form wasn't perfect for every rep on the DL. At the higher weights, my first one or two reps would be solid and the third kind of shit. As in, I'd get the bar up but couldn't keep my back completely flat. Bench press was without a spot, so it kind of sucked to miss my last attempt. I was able to fight the bar up for all the previous reps, though. And I think I picked the right weights for the metcon, both exercises got tough by the end.

Feldrenner Training

2011-12-07T16:55:00.003-05:00

Got there late, and apparently most people decided not to show up at all, but we got some good huck practice and 4v4 scrimmage going on a nearly-full-sized field.

Uni Lift

2011-12-06T14:54:00.000-05:00

3 reps snatch to overhead squat 40kg
3x1 snatch 50kg
2 squat clean and jerk 60kg
2 power clean and jerk 60kg
2 squat clean and jerk 65kg
Power clean and jerk: 2 at 65, 67.5, 70, 72.5kg
*1 power clean and jerk 75kg, 70kg
1 squat clean and jerk 50, 65kg

Fran (scaled): 21-15-9 thrusters 30kg, pullups
Completed in 5:48 (Rounds in 2:04, 2:24, 1:20)
Compare to 6/30/11 and 7/19/11

30 incline medball situps 5kg
2x15 incline situp and plate press 20kg

*I tried to hit 75kg another three times, but failed on each attempt. The first one was pretty solid, and I'll chalk it up as a new PR, but I think after the Christmas break I need to go back and work on form again. Four more workouts before the break, and I'll try to max out on the last one, but then it's back to endurance training for a month or so. I have a new target peak date, after all.

Run, Yoga, Eintracht Training

2011-12-05T17:06:00.000-05:00

5mi in 36:40 (7:20 average pace)
Splits: 7:40, 7:30, 7:00, 7:50, 6:40

20 minutes foam rolling
Muscle-ups: 6, 5, 6

90 minutes yoga

Indoor practice...I should probably reign in my quick break forehands because people don't catch them. Tonight wasn't all bad, though. Got me thinking a lot about what the differences are, really, between top US teams and top teams in Europe.

Werftraining

2011-12-03T06:30:00.000-05:00

Met up with the Mainz captain at the local turf field for some throwing/running.

20 minutes throwing at ~15yds
5x(sprint 320, walk 320)
Comeback drill: 3 rounds at 5, 15, 25yds
Hucking practice

It was pretty rainy and windy, but not bad for a first attempt. It was a vivid reminder of just how awful 320s are.

Uni Lift

2011-12-01T14:11:00.000-05:00

Warmup:
5x(deadlift to hang clean to push jerk) 20kg
5x(hang snatch to overhead squat) 20kg
5x(deadlift to squat clean to push jerk) 40kg
4x(snatch to overhead squat) 40kg
Deadlifts: 3 at 60; 5 at 80, 90, 100, 100, 100, 90, 60kg
Pullups: 5 at +0, +5, +10, +15, +10, +10kg
T-bar row: 10 at 20, 20, 30kg
Angry Dave Abs

Partner WoD: 5 rounds of
Kettlebell swing (17, 17, 21, 18, 17)
Row 200m (0:48, 0:47, 0:46, 0:45, 0:44)

Uni Lift

2011-11-29T15:47:00.000-05:00

Muscle-ups: 2, 3, 4, 5, 4, 3, 2, 2
Overhead squat: 5 at 20, 40kg
Front squat: 5 at 55, 60, 65, 70kg
Incline bench press: 5 at 40, 50, 52.5; 4 at 55, 50kg
Cable bear crawl: 10 at 31.5, 36.25, 46.25kg
Hang clean practice
3 snatches at 40kg

2 rounds of 0:30 stations with 0:10 rest in between stations, 2:00 between rounds:
Line hops, pushups, wall sit, hanging knee raise, v-ups, double-unders, bench dips, box jump march, superman, bicycle, wall run, crunches

Uni Lift

2011-11-22T16:01:00.000-05:00

5x(deadlift to hang clean to push jerk) 40kg
Squat cleans: 4 at 50, 60, 60, 60kg
Front squats: 2 at 65kg
BB military press: 5 at 40, 40, 40, 40, 42.5kg
Deadlift: 3 at 60, 70, 80, 90, 95kg
Chinups: 3x6
Single-arm cable pec fly: 3x10 at 12.5kg

Medball 270, 5kg medball:
15 medball bosu squats
15 bosu pushups
15 medball chops per side
15 split squats per leg, forward leg on bosu
15 pushups with one arm on medball, per arm
15 single leg medball Romanian deadlift per leg
15 lunges per leg
15 walkouts*
15 diamond pushups on medball
15 burpees
15 medball back extensions
30 medball situp and press
Completed in 15:25

*walkouts means start in a forward bend, walk your hands out into a plank, then put your hands one at a time on top of a medball placed another foot or so out in front of your head, then return hands to plank position and walk them back to your feet.

Eintracht Training

2011-11-21T17:34:00.000-05:00

The worst practice yet. I got there half an hour late and they were still warming up. Then for the next thirty to forty minutes we went over the coach-guy's new "strategy", an L-stack with so many tactical problems that I couldn't believe he actually thought it would work. Especially with the average throwing ability here in Frankfurt, it was just miserable. We split into two groups and drilled it, and I think two passes were completed in a row maybe twice. When I walked to the side to practice my lefty backhands with one of the more advanced players, coach-guy stopped the whole practice and brought everybody in, then explained that everybody on the sideline had to watch the players doing the drill. That it was a tactic-based practice, so we had to pay attention. But he also explained that he wasn't going to go into detail about how to play the L-stack in different situations--we were supposed to pretend we would only be forced one direction, that the disc would always start on the sideline, and that nobody would ever poach. We were forbidden to poach. It was a giant waste of time, and I'm starting to really get frustrated. It's hard to even exploit the practice for my own purposes, which I usually try to do by matching up against some of the more experienced players, or testing my patience as a thrower when not one single person is cutting for me. But this practice made me really reconsider whether it's worth spending three hours on Monday night diddling around with such little opportunity to play real ultimate. Next week maybe I'll just go for a run.

Oh, and 90 minutes of yoga beforehand.

Uni Lift

2011-11-17T18:09:00.000-05:00

5x(deadlift, hang clean, push jerk) at 20, 40kg
Squat clean and jerk: 4 at 60, 4 at 65, 1 at 70, 4 at 65kg
Incline bench press: 5 at 40, 50, 50, 50, 52.5; 4 at 55kg
DB bent-over row: 10 at 16, 17, 17kg
Cable crossover shoulder extensions: 10 at 5, 7.5, 7.5kg
15 yoga ball hamstring curls
BB hip thrusts: 10, 5 R, 5 L, 10 at 20kg
L-hang pullups: 10, 7, 5
10 cable bear crawls 38kg
10 ab rollouts

Uni Lift

2011-11-15T14:41:00.000-05:00

Muscle-ups: 1, 2, 3, 4
Overhead squat: 5 at 20, 40, 45, 50, 50, 50kg
Pullups: 5 at +10, 3 at +15, 4x2 at +20kg
Deadlift: 4x2 at 60, 4x2 at 80kg

21-15-9 for time:
Sumo-deadlift high-pull (SDHP) 40kg
Push press 40kg
Burpees
Completed in 15:10*

*Includes the time it took me to shift to a new area after the gym supervisor yelled at me for doing push-presses anywhere other than next to a rack. Then, because the racks were all full, I had to wait for somebody to finish their set before moving my bar over. But it was a rough metcon anyway, I was a little optimistic with the weight after the pullups and all those clap pushups I did yesterday.

Run to Eintracht Training

2011-11-14T17:14:00.003-05:00

90 minutes yoga

6.5km / 4mi in 31:40 (7:55 pace)

1.5 hours of indoor practice, including:
15 clap pushups per turnover
Total: 130

Yeah...I did them even if it was a turnover because the receiver dropped it. Plus I threw in an extra ten for a hammer I completed for a goal that probably wasn't a good idea. Gotta keep things interesting somehow. Unfortunately I also stubbed my toe during practice, hopefully it heals up pretty quickly...

Night Run

2011-11-10T13:00:00.000-05:00

Had to shift my schedule around and couldn't make it to the gym, so instead I went for a nice long jog. Less than halfway through my shins were really hurting, but I decided to ignore it and keep going. I actually wound up feeling better after a while. My first two miles were around 8:15 and 8:05 respectively, and the second half was a little faster than the first.

Total: 4.73mi in 38:00 (8:02 pace)

Feldrenner Training

2011-11-09T17:16:00.000-05:00

Still outdoors on the turf. Tonight we did an in-cut defense drill, deep cut/defend drill, and a modified scrimmage: 4 defensive players pull to 5 offensive players. Offensive player A swings to B, who then must complete a pass that gets caught further downfield than 20yds from the endzone line--any pass caught less than 20yds from the endzone line (the "dead zone") is a turnover. Once one of the downfield players catches it past this "dead zone" they continue to play 3v3 until they score (A and B don't do anything except the first two passes, and the puller only guards B until B throws the first pass downfield, then he sits out too). It was kind of weird, and I didn't figure out all the rules right away, but it was kind of interesting as a strategic challenge.

Uni Lift

2011-11-08T22:18:00.000-05:00

500m row in 1:53
10 overhead squat 20kg
Front squat: 5 at 40, 60, 60, 60; 4 at 65; 1 at 70kg
5 overhead squat 40kg
Bench press: 5 at 40, 50; 4 at 60; 3 at 65, 67.5, 67.5kg
Deadlift: 2 at 50, 50, 50, 50, 60, 60, 70, 70kg

5 rounds for time:
10 burpee pullups
10 knees to elbows
Finished in 10:20

Deutsche Nationalmannschaft Tryout

2011-11-05T19:07:00.000-04:00

"Inside Rocket" is the name of the team, I believe. Their logo is awfully reminiscent of Johnny Bravo. In any case I hitched a ride with one of the Mainz captains and we got to Heidelberg comfortably before the 9am start time. After gathering and quatching for a bit the 40-odd of us went over to the track for a fitness test. Unaware that we'd be running anywhere other than the field, I didn't have my running shoes...but no biggie. It was a heart-rate/VO2-max test of some kind, involving a heart rate monitor and a jog around the track following a pace-bicyclist. The jog got harder and harder though, speeding up every 400m, until eventually I tapped out at 3600m with a heart rate of 198. It wound up being approximately 2.325mi in 18:30, or 7:47 average pace, which sounds easy (considering I've done 3.1mi at like 6:27 pace) but I haven't been running and it showed. Compare to my last VO2 max test.

Anyway after that we split into 4 teams and did a breakmark drill, then played a mini-tournament with games to 7. After breaking for lunch we had another game to 7 and then a combined scrimmage, which my team won (putting me at 3-2 for the day in scrimmages). I played fairly well, but I wasn't used to playing that much at that high a level--not every player is strong, but enough are that it was no picnic trying to play defense. I also had to play downfield a lot and was having trouble working myself into the offense at times, problems with timing and not pushing deep enough in my cuts. The biggest problem though was that each team had only three or four subs, so there wasn't a ton of rest. Lots of fun, though. Looking forward to tomorrow.

After the last scrimmage we listened to a little training advice, showered and then gorged ourselves on Greek food at a nearby restaurant. Nice.

Uni Lift

2011-11-03T16:31:00.000-04:00

10 overhead squats 20kg
2x5 hang clean to front squat to push jerk 40kg
Clean and jerk: 4 at 50, 4 at 60, 2 at 65, 3x2 at 70kg
Bent-over row: 3x8 at 40kg
Rear-leg elevated split squat: 10 per leg at 24kg
2x(10 pushups with R hand elevated, 10 pushups with L hand elevated)
2x10 bosu plank reverse single-leg hyperextensions
4x20 dead bugs
25 leg-elevated toe-touches
10 ring pushups

Feldrenner Training

2011-11-02T22:32:00.003-04:00

Some weird drills, and the mixed scrimmage at the end was kind of disappointing, but the 3v4 scrimmage was good. I put some nice leading long throws out. I'll have to focus on keeping my vision open on offense this weekend, though--I'm going to tryouts for the German National team and don't want to make stupid turnovers because I didn't see the poach. Also, tighter defense. As always.

Uni Lift

2011-11-01T16:57:00.000-04:00

500m row in 2:05
10 overhead squat at 20kg
Front squat: 5 at 40, 50kg
Back squat: 3 at 70, 80, 85*, 80kg
Bench press: 5 at (40, 50), 3 at (60, 65, 70), 7 at 60kg

Partner WoD: 6 rounds
A: row 200m
B: continuous movement of 15kg plate

Angry Dave Abs

Finished all the 200m rows in under 0:45, tried to push myself on the plate movements but it got pretty difficult by the end. Oh, and for the back squat I didn't go full RoM at 85kg, because I was worried if I went parallel I wouldn't get able to get back up. Felt good on the bench press though.

Eintracht Training

2011-10-31T23:45:00.015-04:00

I'm not really feeling the leadership. I agree that it's important to learn to throw with touch...but I'm not really interested in perfecting my air-bounce backhand. That was what we did for the first twenty minutes of practice. The next twenty minutes? Blades. Okay, so it's indoor. But still.

But there was thirty or so minutes of scrimmage at the end and the drills weren't all bad...just not really my cup of tea, strategically speaking. Plus with the beginners I get good practice having to attack discs on the edge of my sphere of catchability. I also met Jared, a player from Denver who picks up for a week with whatever team is in whatever city Cirque du Soleil happens to visit (he's one of their lighting techs). Nice guy, interesting job, pretty cool way to see the world.

Sore

2011-10-29T13:28:00.000-04:00

Yeah, my body tells me it's been a while. Started out sore, ended with some shin splints going on so I cut my run a little short.

2.4mi in 19:00 (1 in 7:00, 1 in 8:00, 0.4 in 3:00)

10 minutes foam rolling
5 minutes stretching
2x(5 fingertip pushups, 10 fist pushups)
10 V-ups, 10 leg lifts, 25 crunches, 20 situps
4x(0:45 plank, 0:15 rest)

Uni Lift

2011-10-27T14:03:00.000-04:00

500m row in 1:48, 1:00 rest, 500m row in 1:48
Thrusters: 10 at 20, 30, 40, 45kg
SLDL to cable row: 10 at 7.5, 10kg
SLDL to DB row: 10 at 10kg
HSPU: 10 with 2 mats, 3x5 with 1 mat

21-15-9 for time:
R DB snatch 14kg
L DB snatch 14kg
Pullups
Completed in 9:06

Feldrenner Training

2011-10-26T22:05:00.000-04:00

The structured throwing practice and the warmup drill we did really made me think about how much further along the team here in Mainz is fundamentally from Frankfurt. I don't know whether they understand the game better, or whether this team's leaders just put more thought into planning practices, but I'm a big believer in doing drills that mimic real-game situations. Even though there were plenty of errors in both cities (both teams have beginners even at their "experienced" practices) I felt a lot more incentive to push myself and improve tonight, compared to Monday, because the drill actually made sense to me. After that we played 3v3 continuous-passes, which is super tiring because I'm not used to non-stop Atlas-style play like that, and after a while my defense started really suffering...but then we moved into a full-field 7v7 mixed scrimmage, 3/4 the way it ought to be, and that was pretty great. I still can't get over how nice it is to play on a turf field, 7-9pm under the lights. I mostly handled, half the time wondering why they don't dump/swing enough and the other half of the time throwing goals to girls. Boom.

Uni Lift

2011-10-25T17:37:00.000-04:00

3x(4 muscle-ups, rest
5 burpee pullups, rest
6 pullups at +10kg, rest)

Overhead squat: 10 at 20, 5 at 40kg
Deadlift: 5 at 60, 80, 90, 80, 60kg
Bench press: 5 at 55, 4 at 60, 4 at 60, 6 at 55kg
Hang clean to push jerk: 5 at 40, 5 at 50kg
Ring plank holds, 3x10 roman chair leg lifts
Army Abs

Met a kid from Hungary who is into Crossfit, so we're going to try to coordinate some WoDs (as best we can with the limitations of a university fitness center). I need to keep at it, though--my hands were toast by the end today and I couldn't even keep my grip for the few hang cleans I did. It's frustrating that I can't drop the weight. But either way, looking back on some of my old workouts, there's a lot of work to do just to get back to where I was in-season...

Eintracht Training

2011-10-24T17:08:00.000-04:00

Indoor training in Höchst. Much closer than Mainz, a lot more people, but not nearly at the same level. Frustrating at times, but still definitely good practice for me--I got to work on my throws, run around indoors and remember how bad it is for your knees. I got to work on my defense against a squirrely asian kid (aren't they all?) and I had some fun.

Uni Lift

2011-10-20T17:38:00.000-04:00

First day at the university gym. Getting reacclimated to lifting.

Overhead squat: 10 at 20, 5 at 40kg
Front squat: 5 at 50, 55, 60, 65kg
Push press: 5 at 30, 40, 50, 55kg
Muscle-ups: 3x3
Bench press: 5 at 35, 55, 55, 55, 3 at 55, 5 at 45kg
1:30 plank, 0:30 ring plank
Situp and press: 15, 11 at 15kg
Angry Dave Abs

Feldrenner Training

2011-10-19T23:53:00.012-04:00

Long commute, but the practice was worth it. Outdoors, turf field, under the lights from 7-9pm, I felt like I was back home practicing with Machine. Numbers were low, but the level was pretty high. After a couple drills we scrimmaged 3v3 with an additional permanent defender, which made things pretty interesting. Thank god I didn't have to be the permanent defender. As it was I started to feel some tightness in my groin, but pretended it wasn't there and finished out practice fine. We had a solid ten minutes or so to work on throwing afterwards, and it was good to remember what I had been missing. After practice there was a team meeting to discuss goals and how to reach them. I'm looking forward to putting in some work myself.

McFit Lift

2011-10-12T17:39:00.000-04:00

Cashed in a Probetraining.

2:00 rowing machine
10 pullups
Deadlift: 5 at 40, 70, 70, 70, 70kg
Pullups: 5 at +10, 3 at +12.5, +15, +12.5kg
Clean and Jerk: 2 at 40, 50, 60kg
5 cleans 40kg
Bent-over row: 3x8 at 25kg
Reverse butterfly machine: 10 at 15, 20, 25kg
4x10 roman chair leg raises
2 sets Pavlov press

Sick

2011-10-11T15:57:00.002-04:00

Oh well. Once the university starts up again I'll be able to hit the gym on a more regular basis.

5 rounds:
5 pistol squats per leg
5 handstand pushups

Exploring

2011-10-09T08:54:00.000-04:00

3mi in 22:15

I basically set out for a jog to explore the area around Griesheim, where I just moved into my apartment. When something caught my eye, I paused for maybe half a minute to check it out. I found the river, saw the turf field, discovered a shisha bar that has two pool tables, and also stumbled on a couple mini-parks, one of which has a basketball hoop. Pretty neat little area, and it's definitely nice to run along the river.

BWW

2011-10-06T13:30:00.000-04:00

5 rounds for time:
10 squats
10 pushups
10 burpees
Completed in 6:07

2x25 leges-vertical toe-touch situps
25 leg lifts, 25 toe-touch situps
:60 plank, :15 rest, :45 L plank, :15 rest, :45 R plank, :15 rest, :45 plank

French Run

2011-10-01T13:30:00.005-04:00

Run. Every 2:00 do 10 pushups (without stopping the clock).

Total: ~2mi and 100 pushups in 20:05

Messing around

2011-09-28T18:23:00.010-04:00

1.5km jog to the track

100m sprint, 10 pushups, 100m walking lunges, 100m sprint, 10 pushups, 100m walking lunges

Pullups, situps, pushups, and more situps

1.5km jog back

It's been a while

2011-09-21T14:28:00.000-04:00

Scaled Tabata sets, no rest between exercises

Squats: 20, 20, 21, 20

Pushups: 19, 12, 9, 7

Situps: 19, 19, 19, 20

Squats: 20, 21

Pushups: 14, 8

Situps: 21, 22

Squats: 20, 20

Pushups: 10, 7

Situps: 23, 24

I shifted the order around a little to give myself some muscle rest (without any cardiovascular rest), because I knew that otherwise my sets would seriously start to suffer. Been out of it too long, which is why I snuck this quick workout in after dinner.

DM pt.2

2011-09-18T14:31:00.010-04:00

I got to sleep in a bit on Sunday, have a nice leisurely breakfast and make it to the fields without any rush. We only had one game, but I got to play a lot--I played well on Saturday, and none of the three captains were playing (two were injured, the third was running the tournament) so the other guys were encouraging me to stay on the field. I played well, both sides of the disc, and we won to take 5th place. I also got to watch Anna play some in the women's finals, and catch up with Heiko because he came from Würzburg to watch.

DM

2011-09-17T14:29:00.008-04:00

Whether I woke up to the buzzing of my watch or the buzzing in my head, I can't rightly say. What I do know is that breakfast consisted of Fanta, Schnitzel, and a recap of everybody's questionable decisions from my friend's bachelor party the night before. Pretty soon, though, I had to brush my teeth and hike back to the Hauptbahnhof for my train back to Frankfurt. I barely slept on the train, and when we rolled into Frankfurt three hours later I didn't feel much better. After rushing back to my temporary home to grab my cleats, I took the S-bahn back the other direction to Nied and walked to the fields. The Mainz guys were already playing their first game of the day, so I warmed up quick to be ready. I didn't play at all, though, instead watching from the sidelines as they lost the game (but somehow, won the pool by point differential in a 3-way tie). After a long bye (in Europe, formats are staggered and teams almost never have two games back to back) we played the semi-finals play-in game. This time I was able to get in the game, and I did well so they kept asking me to keep playing. I scored a couple goals, threw one or two and felt fast (everybody else had played all of Friday already!). It was fun, even though we lost. The other Feldrenner guys were pretty disappointed, but for obvious reasons I was insulated from all of that. The cool thing was that I got to see Anna, who was there playing with a women's team from Franconia (Frankas). We had a nice chat at the end of the day before I hitched a ride back to Hofheim with the Feldrenner captain.

Joggen

2011-09-14T13:30:00.000-04:00

Took a quick jog to figure out how to get to work through the backroads. 1mi there in about 6:50, then roughly 9:00 for the 1.3mi back. Altogether 2.3 in ~16:30, including when I had to wait like a German before crossing the street. After a rest and a beer,

10 pushups
10 pushups, right hand wide
10 pushups, left hand wide
10 diamond pushups
5 fingertip pushups, 5 knuckle pushups
2x10 ring pushups
5 dips, 15 V-ups, 10 burpees

Pure Training

2011-09-10T10:53:00.000-04:00

is the name of the fitness studio where I went today to do a free trial workout. It's basically the next step up from McFit--a little cleaner, a little less crowded, a little more expensive. Their free weights are strangely dense, and therefore have very small diameters, so I'm not sure how well they will work for serious deadlifting or olympic stuff...and they also don't have matted flooring, so things are pretty limited in that department anyway. But the cool thing is that they have a gymnastics rings station, a set of parallel bars stamped "CCCP" and enough ceiling that you can do muscle-ups there as well. The bar is pretty slick so grip becomes a problem, but hey. It's better than McFit...and I heard Ellie Goulding's "Lights". That was cool. So, this was my workout:

Muscle-ups: 4, 3, 3
5 deadlifts to snatch to 10 overhead squats 16kg
3 deadlifts to clean to push jerk 36kg
Snatch to 3 overhead squats 36kg
3 deadlifts to clean to push jerk 56kg
3 deadlifts to clean to push jerk 56kg
Clean to push jerk to snatch balance to 3 overhead squats 56kg
Front squat: 1 at 66kg, 2x4 at 56kg, 2x3 at 61kg
3x(10 ring pullups, 10 ring pushups, 10 parallel bar leglifts)

CF908

2011-09-01T22:32:00.002-04:00

Brought the girl and she kicked my butt. I couldn't figure out how to climb the rope with my legs, so I was pretty much using my arms the whole time. Which sucked. I had to switch to pullups after trying to get up the rope twice in the fourth round and only making it up halfway each time.

Clean and jerk: 4 at 95, 4 at 115, 4 at 135, 2 at 145lb

AMRAP in 10:00 of:

1 rope climb (18')

10 kettlebell swings 53lb

Completed 3 rounds, 10 pullups, 10 KB swings, 10 pullups

CF908

2011-08-30T19:19:00.004-04:00

Unlike yesterday, today's WoD was actually a double-header:

AMRAP in 10:00 of:

25 double-unders

10 pullups

Finished 5 rounds plus 18 DU's

Rest 5:00

AMRAP in 10:00 of:

250m row

10 HSPU (two ab mats)

Finished 3 rounds plus 250m row

2x30 GHD situps

I only counted real double-unders in the first AMRAP, no single-unders this time. I had one good run of 10 or so in a row, but the rest came in clumps of 1-3. Slowly getting the hang of it, I guess.

CF908 Doubled Down

2011-08-29T22:49:00.000-04:00

The 4 miles between my house and the box were non-navigable due to all the flooding, so I took a seriously roundabout detour around midday and determined that the shortest viable route was more than 12 miles. So later I left mad early and did two workouts to make the trip worthwhile. Also, I brought my girl along so she could do the second workout (the free beginner class) and I figured I might as well join out of moral support. All told, it was:

Deadlift: 5 at 135, 3 at 185, 5x3 at 225lb

21-15-9 for time:

Hang power snatch 75lb

Ring dips (with purple assistance band)

Completed in 8:20

2x20 GHD hip extensions

21-15-9 for time:

Wall balls 20lb 10'

Box jumps

Burpees

Completed in 7:17 - Compare to 9:45 on 6/20/11

1x20 GHD hip extensions

Flood Run

2011-08-28T22:47:00.003-04:00

Tried to run to my girl's place as the light faded after Hurricane Irene passed the night before, but the crazy flooding from the Passaic River made it pretty tough. Including the cumulative 1 mile where I had to wade through waist-deep water (taking pictures all the while, of course) I did the 5mi in 51:40. The last 2.5mi were all dry, though, and I finished the final 1.2 in 8:47 (7:19 pace).

CF908, Dog Jog

2011-08-26T19:47:00.002-04:00

Military press: 3 at 95, 105, 95, 100, 100

3 rounds for time:

300m farmer's walk with a 53lb KB in each hand

40 box jumps 24"

Finished in 16:47

1.5mi run/walk with the dog.

Dog Jog

2011-08-24T19:12:00.002-04:00

2mi jog/walk with the dog. Calf is seriously sore from yesterday. I rolled it a bit on a tennis ball. Remind me to figure out a foam roller alternative for Germany.

CF908

2011-08-23T18:44:00.002-04:00

5 rounds for time:

25x(3 single-unders, 1 double-under)

5 muscle-ups

Completed in 13:03

9:00 rest

50 toes-to-bar for time

Completed in 4:15

Not proficient enough at any of these movements to make great times, but it was a decent workout and good practice for DUs/MUs.

CF908

2011-08-22T18:27:00.003-04:00

Back squat: 5 at 135, 3 at 155, 165, 165, 165, 165

AMRAP 12:00 of:

9 KB swings 44lb

12 hand-release pushups

15 box jumps 24"

Completed 7 rounds

Stood up on the last box jump of my 7th round right as the buzzer sounded. I was able to keep the kettlebell swings continuous, and once I took my socks off the box jumps felt a little more stable, but I had to break up all but the first two rounds of pushups into sets of 3-4 and by the last round even that was tough. The squats felt pretty good, though.

CF908

2011-08-19T18:42:00.002-04:00

BB military press: 3x5 at 95, 4 at 95, 8 at 75lb

6 rounds:
500m row
2:00 rest
500m row times: 1:43, 1:47, 1:54, 1:52, 1:52, 1:51

3x25 GHD situps
Double-under practice

CF908, biking

2011-08-18T11:30:00.003-04:00

Ursday: go heavy

4mi biking

Overhead squats: 5 at 65, 5 at 95, 3 at 115lb

Front squats: 3 at 125, 3 at 135, 1 at 155lb

Back squats: 3 at 155, 2 at 175, 3 at 165lb

Pullups: 5 L-hang, 5 at +10lb

3 at +20, +30, +44, +53lb

1 at +60lb

2.7mi biking

After a break for lunch, did another 5mi biking...but it's much easier to go back home from my girl's house than to get there.

CF908

2011-08-16T20:13:00.003-04:00

Rick's Birthday WoD, for time:
31 cal row
31 front squat 95lb
31 box jumps 24"
31 toes to bar
31 pushups
31 KB swings 53lb
31 pullups
31 split jumps per leg
31 burpees
Finished in 27:06

We were also supposed to do 31 double-unders, but I was already pretty toast and didn't want to screw around with the jumprope trying to finish 31 of something I have trouble doing once. It was a pretty tough workout already.

CF908

2011-08-15T21:30:00.002-04:00

Power clean: 3 at 65, 132, 154, 164, 142lb

WoD for time:

12 divebomber pushups on 36" box

2 power cleans 132lb

10 divebomber pushups on 36" box

4 power cleans 132lb

8 divebomber pushups on 36" box

6 power cleans 132lb

6 divebomber pushups on 36" box

8 power cleans 132lb

4 divebomber pushups on 36" box

10 power cleans 132lb

2 divebomber pushups on 36" box

12 power cleans 132lb

Completed in 9:58

1 rope climb ascent

Abs: plank holds from rope, ring planks

4x5 ring pushups

Nucci Cup 2011

2011-08-13T21:53:00.002-04:00

13-10 over Lehigh

9-13 to DCizzle

13-8 over Fog of War

9-6 over Pitt B

I can almost taste Gunswick 2012. Some impressive play from the incoming freshmen, and it was great to see some of the Machine alums come out. My cleats blew out, which makes it easier to decide which pair to bring to Germany. Overall, a really enjoyable day with friends and new faces.

Sunday was completely rained out, but we didn't really want to play in the torrential downpour anyway.

CF908

2011-08-11T19:37:00.002-04:00

6 squat clean and jerk 65lb

2 muscle-ups

4 squat clean and jerk 115lb

2 muscle-ups

4 squat clean and jerk 135lb

1 muscle-up

7 rounds for time:

5 hang power clean 115lb

15 pushups

Completed in 8:28

25 GHD situps

Ab work

A-League Semifinals

2011-08-10T22:29:00.003-04:00

vs Roots. Kept it close for a few despite multiple turns, but couldn't keep up the defense that got us the disc back each time. I don't know if it was that fact that we only had 2 subs, but we never played like a finals-worthy team for more than a possession at a time. Some nice flow here, a good D there, but Roots was scoring way too easily and we kept giving them the disc on bonehead turnovers. Pretty frustrating. I made up ground for a deep D in the endzone on an S-cut, scored on a huck that came over my head from the same lane (but dropped another of the same kind), and played alright overall, but the team never really found its groove together. Open cuts looked off, bad throws to good cuts, good throws to bad cuts, we started to come back at the end but it was way too late. From 4-8 at half, we ended up losing 10-15 or so.

But it was a fun season. I good a nice preview of some up and coming Machiners, and plenty of beer was enjoyed courtesy of Dusty so there are obviously no regrets. Hopefully next year we can get a few more players to commit, the Illuminati split into Illuminati/New World Order left us nearly savage for most games. We'll see.

CUFA Finals

2011-08-09T21:48:00.002-04:00

We won it all. 17-15ish over Blue, we were down 1-3 when I arrived and they took half 4-9 before we were able to mount our comeback. Winning the league felt pretty good.

CF908

2011-08-08T20:00:00.003-04:00

Front squats: 2x2 at 134, 2x1 at 144, 2x2 at 134

12:00 AMRAP:

15 wall balls at 20lb, 10' target

10 ring rows

5 burpees

Completed 6 rounds

Long Day

2011-08-07T22:27:00.003-04:00

After a solid few days of rest, headed back to BID for a night with friends and then went with them down to the Mercer fields for a scrimmage against the DEVYL open YCC team. With only two subs, the first two games to 7 were a little rough for me and the other "club" players (mostly Machiners), but we handled business and squeaked out wins against the top U-19 players in the area. For the third game to 7, we combined with the U-16 team and played 4/3 lines, giving everybody some good experience (but the U-19ers won that scrim).

After a WaWa lunch break and some re-warmup, Blueprint held practice with 14 players plus me. I helped run a handler drill and then we played a series of games to 3, which were also pretty tough. Hot, humid, one sub for both teams, it ended up being a long day for the few of us that were there for both the DEVYL scrim and BP practice. We finished up with a couple sprints and then Albert, James and I went back to Frenchy's house. We hopped in his pool for a much-needed cooldown before nomming on delicious home-grilled burgers and side dishes courtesy of the French family. Overall a very tiring, but also fulfilling day.

CUFA Semi-Finals

2011-08-03T22:46:00.002-04:00

vs Feeney/James in white, both teams missing some players. We were without a single girl, so our 7 dudes gave us one sub for a game of 6 on 7. Undaunted, we went up 5-1 before slipping and losing half 8-9, but kept it tight to 12-12 and then went on a defensive run in the second half to pull ahead and win the game 17-14ish. Apparently the drizzle kept some people home, setting up a Blue win over Black without their star deep Jake the Jake, so we face Blue in the finals on Tuesday.

LBI Run

2011-08-02T18:23:00.003-04:00

There was more than enough running on sand during Wildwood, so I stuck to the streets for this one.

0.7mi in 4:50

0.85mi in 6:00

0:20 to tie shoes

0.85mi in 5:40

0.7mi in 4:30

Total: 5k in 21:20 (6:51 pace)

Biking

2011-07-28T19:25:00.000-04:00

5mi biking in 21:30

Sprint Ladder in the Sand

2011-07-27T20:21:00.004-04:00

Warmup: jog 400yds

5x(sprint 50 jog 50)

Rest: walk 100

4x(sprint 15-15-50 walk 50)

3x(sprint 50-50, 10 throwing lunges each side)

Rest: walk 200

2x(sprint 50-50-50 walk 50)

1x(sprint 50-50-50-50)

Rest: walk 200

2x(sprint 50-50-50 walk 50)

3x(sprint 50-50, 10 squat jumps)

Rest: walk 200

4x(sprint 15-15-50 walk 50)

5x(sprint 50 jog 50)

Total: 2540yds of sprints (1.44mi)

CF908, Run

2011-07-26T13:39:00.005-04:00

Squat cleans: 3 at 65, 95, 115, 135, 135lb

2 power cleans at 155lb

7 rounds for time:

5 hang power clean 95lb

15 hand-release pushups

Completed in 8:58

Ugh. Pretty much every "pushup" after round 3 was a salmon flop because I couldn't keep a rigid core. Cleans felt good, but my squat is still weak and the hardest part of the movement was getting up from the bottom of the front squat. I started to do another set at 135 but had to dump the bar, and decided to try a few power cleans before moving on to the couplet. Also, after that we finished with 3x20 GHD situps.

2mi in 13:10 (7:05, 6:05)

Run

2011-07-25T22:46:00.000-04:00

1mi in 7:20

0:40 rest to tie shoes

1mi in 6:00

That felt good.

Lift, Bike, Lift

2011-07-24T19:38:00.002-04:00

Muscle-up practice

5 L-hang wide grip pullups

5 L-hang pullups

5 L-hang parallel grip pullups

5 L-hang chinups

Core work

5mi biking in ~23:00

Bench press: 7 at 140, 3x5 at 145, 4 at 150, 1 at 160, 6 at 140lb

Biking, CF908

2011-07-21T20:26:00.002-04:00

5mi biking in 20:00

Practiced form in the hang power clean, power clean, and squat clean. Then, the workout:

Tabata Something Else:

Row for calories: 8, 8, 9, 9, 8, 9, 7, 9 (67)

Burpees: 6, 7, 7, 7, 7, 7, 7, 7 (55)

Kettlebell swings 44lb: 10, 10, 9, 10, 0, 10, 0, 10 (59)

Situps: 10, 10, 10, 10, 10, 9, 9, 10 (78)

No, those aren't typos. Rounds 5 and 7 of the KB swings I couldn't even get started, I was sucking wind and the posterior chain was dead. I tried to focus on opening my hips in the burpees and otherwise just tried to power through the workout, but it was pretty killer. I've gone pretty hard this week, so I think a little rest and another workout in the sand will get me in a good place for Wildwood.

Biking, A-league

2011-07-20T22:09:00.002-04:00

5mi biking in 22:30

15-6 vs Blackstar. Started off rocky with some turnovers, but our bad was better than their bad. Eventually scored on O to start and then broke a few times in a row to take the lead, cruised to take half 8-3 and kept breaking. Let up a few at the end but nailed it in, then did the following sprint workout:

5x(sprint 120yds, walk back)

5x(sprint 40-40yds, walk back)

CF908, DoC

2011-07-19T11:09:00.002-04:00

Skill progression: deadlift, SDHP, hang power clean

21-15-9 for time:

Row (calories)

Thrusters 65lb

Pullups

Completed in 9:57

Later, in the evening, a deck of cards for time:

Spades = 10 squats

Hearts = sand sprint 20-20-20-20yds

Clubs = 10 burpees

Diamonds = 10 pushups

Completed in 22:54

My draw: d, c, d, s, d, c, c, h, d, d, s, s, d, c, d, c, s, h, d, h, c, c, s, d, h, s, h, c, h, h, h, s, h, s, h, c, s, d, d, d, d, h, h, c, s, c, c, c, s, h, s, s for a total of 130 squats, 130 burpees, 130 pushups and 0.6 miles of sand sprints

The Delaware River

2011-07-17T23:00:00.002-04:00

Spent four hours or so floating 5mi down the Delaware River in an inner tube on Saturday, then went back up today for 10mi of rafting. No rapids to speak of, but a lot of good swimming and lounging in the sun, punctuated with rowing and horsing around.

Bench press: 3x5 at 140, 3x3 at 150, 1 at 155, 1 at 160, 2x5 at 140lb

CF908

2011-07-14T20:38:00.002-04:00

15 minute AMRAP:

5 push press 75lb

7 front squat 75lb

60 single-unders

Completed 9 rounds plus 5 push press, 3 front squats

CUFA

2011-07-13T22:43:00.002-04:00

17-16 vs Blue

Got a couple D's, including a layout D on an in-cut. Hucks were off, though, and flicks popped up a little too much at times. Definitely catchable, but some receivers don't do so well catching things over their heads. Gotta work on pass placement under pressure.

CF908, A-league

2011-07-12T08:26:00.005-04:00

7am workout: reviewed back squat, front squat, overhead squat, ring pullups, ring dips, shoulder press, push press, split jerk.

10 minute AMRAP:

5 burpees

7 ring dips*

9 kettlebell swings 53lb (1.5 pood)

Completed 4 rounds plus 3 burpees

*I used a light assistance band for the last set of ring dips, which might have actually been my 5th round...I lost count because I had to take so many breaks to finish the dips each round.

Warmed up at Mercer with some Atlas, then won 16-14 vs New World Order (NWO). The game was basically on-serve until the very end. They broke and we broke back in the first half, same thing in the second, tied at 14 and we scored on O and then finished the door with a break. I scooped up three poach D's and would have had another if I had layed out, threw a few goals and scored the game-winner on a deep look. Still not quite in rhythm, and it didn't help that the field was dusty and tractionless in certain areas. I want to get in some more game-speed work before Wildwood, so I'm thinking about doing a suicide workout in the sand sometime soon.

5mi

2011-07-11T20:25:00.003-04:00

1mi in 7:00
0:30 rest to tie shoes
2.8mi in ~21:45 (7:46 pace)
3:30 walking (0.2mi)
1mi in 7:40

Total: 5mi in ~40:25

5k

2011-07-09T17:34:00.002-04:00

Muscle-ups: 1, 2, 2, 1, 1

10 L-hang pullups

10 knee-tuck pullups

10 kipping pullups

3mi in 22:18 (7:26 pace)

Approximate splits:

0.5 in 4:05

0.5 in 3:13

0.5 in 3:45

0.5 in 4:05

1.0 in 7:10

I think part of the problem is an inaccurate measurement of 0.5mi increments, but I'm guessing the hills make me vary my speed a lot as well. It's pretty tough to push myself with the heat and without a partner to run with, but hopefully soon I can start getting my times down to where they were over the winter when I was hitting a sub-6:30 pace.

CF908

2011-07-07T22:58:00.002-04:00

Review of front squat, overhead squat, thruster, wall ball, and box jump. Then, the following workout:

4 timed rounds for reps:

1 minute wall balls 20lb 10'

1 minute box jumps

1 minute situp and press 15lb

1 minute rest

Rep count:

Round 1: 64

Round 2: 65

Round 3: 56

Round 4: 59

A-League

2011-07-06T23:28:00.004-04:00

vs Big Stick

We had 9 or 10 guys this time, but it was still pretty rough. Kept it close in the beginning, but they ran away with the game and we couldn't get enough defense together to stem the bleeding. Turnovers close to the goal line gave them quick scores and Big Stick isn't the kind of team to give many back. It was good to run around and I felt like I played pretty good position D, except that I got tired playing every point and was trailing too much on in-cuts. Other than that, one huck I couldn't catch up to, and one that I couldn't put far enough to Jake the Jake leading his defender, I did alright. After the game, Stoddard got us to do the following:

5 rounds of:

25-25 yards

10 pushups

95-95 yards

20 crunches

120-120 yards

30 squats

Total: 1.5mi, 50 pushups, 100 crunches, 150 squats

CF908, CUFA

2011-07-05T07:19:00.004-04:00

Trainer Pat ran me through the training for form in squat, front squat, overhead squat and KB swings while everybody else was doing 5x2 front squat. I was a little sad that I didn't get to do those, but I got some good tips on my form.

21-15-9 of:

Overhead squats 65lb

Kettlebell swings 44lb

Finished in 5:50

Finally got out to Cranford and played a game to 17 against Yellow. It was good to run around a bit, but there isn't much else to say about it.

5k

2011-07-04T13:57:00.004-04:00

3mi in 22:05

It was hot as hell and I sweat profusely. Haven't been working out in the heat, because most of my lifting is done in the park after dark when it's cool. My heel felt okay during the run, I wore the gel cups and they seem to do their job but the heel still feels bruised. It hurts whenever I put pressure on my bare foot. Depending on how my CF908 workout goes tomorrow, I might play summer league this week. We'll see.

CFWoD 6/28/11

2011-07-01T18:29:00.003-04:00

Scaled/modified:

15 minute AMRAP of:

7 decline pushups

12 knee-tuck pullups

40 walking lunges

Completed 5 rounds + 7 pushups

1 minute rest

5 minute AMRAP of:

10 knees-to-elbows

10 pushups

Completed 3 rounds

DB Fran

2011-06-30T22:13:00.002-04:00

Dumbbell Fran - 21-15-9 of:

25lb DB thrusters

Pullups

Finished in 4:50

Heel still hurts

2011-06-27T10:24:00.001-04:00

9 L-hang pullups

7 pullups on the thick jungle-gym bar

5mi biking in 22:30

Biking, Bench Press

2011-06-26T21:00:00.002-04:00

7mi biking in 31:00 around the hills of Watchung.

Bench press: 9, 8, 7 at 140lb

Lunges

2011-06-25T21:01:00.000-04:00

400m walking lunges
100m walk-out pushups

CF Style

2011-06-23T17:27:00.003-04:00

5 kipping pullups

10 pushups

15 squats

5 pullups at +10lb

10 pushups

15 DB goblet squats 10lb

5 pullups at +15lb

10 pushups

15 DB goblet squats 15lb

5 pullups at +20lb

10 pushups

15 DB goblet squats 20lb

5 pullups at +25lb

10 pushups

15 DB goblet squats 25lb

5 pullups at +25lb

10 pushups

15 DB goblet squats 25lb

10 kipping pullups

20 pushups

30 squats

2x(5 kipping pullups, 10 pushups, 15 squats)

Total: 50 pullups, 100 pushups, 150 squats.

Completed in <30:00

CFWoD

2011-06-20T20:55:00.002-04:00

Went to the free beginner workout at Crossfit908.

21-15-9 for time:

Wall balls (10' wall, 20lb ball)

Burpees

Box jumps, 24"

Completed in 9:45

NJM Practice

2011-06-18T13:03:00.001-04:00

Watched. Ugh.

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

Upper Body Lift

2011-06-14T17:30:00.004-04:00

Still laying off the heel/calf as much as I can.

5x5 L-hang pullups

5x5 grape stomps per leg (forward and side)

3x10 DB bent-over rows 25lb

3x10 DB SL RDL 15lb

3x10 DB shrugs 25lb

3x10 DB curls 15lb

3x(1:00 wall sit, 1:00 plank)

50 V-ups, 50 crunches, 50 leg lifts, 50 neck nods