Run

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

Feldrenner Training

90 minutes open practice

McFit, Practice

Burgener Warmup
3 hang squat clean and jerk 40kg

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

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

After a trip to the sauna,

90 minutes mixed practice

Crossfit Run

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

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

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

Windmill Windup 2012 - Day 3

14-10 vs Flying Bisc (Florence)

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

Windmill Windup 2012 - Day 2

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

Windmill Windup 2012 - Day 1

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

Run

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

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

McFit

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

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

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

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

Snertz

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

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

Run

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

Park Workout

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

Tabata This:

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

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

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

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

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

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

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

25 situps, 25 toe touches,

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

McFit

Burgener Warmup

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

Snatch: 5 at 35, 5 at 45kg

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

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

3x10 upright row at 30kg

3x10 45° extensions

3x10 hamstring curl 25kg

3x10 abductor machine 30kg

Track Workout

800m warmup jog

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

10:00 rest

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

800m cooldown jog