Beginnings

Sure feels like it.
 Warm up (ghd's pull ups, dips, OHS, 800m run) the 3 rounds of 8 x 155 Front squats, 400m run at 10.2, 1degree incline. Rests in between.

12 presses @ 65 lbs, 10 pull ups to finish.

Pay Off

Well, it almost paid off. All those ramps, that is. Held my own on the field, made some plays, managed some injuries, but in the end our team could not pull out a win in the game to go top 4. Just 1 point shy. But there is more to that story for another time.

Took last week entirely off while Mr. Groin recovered.

Back at it yesterday. Reduced the reps from the crossfit WOD:  Seven rounds for time of 1 clean and jerk (only 95 lbs), 5 pull ups, 10 push-ups, 15 squats. 13:29, was not rushing.

Ramp 19: Test

Test of the aching lower calf.

Well, not all good, but manageable.

Easy day 3 days before CUC. Set up for 80/20's and did 15 rounds, maybe more. Finished with 65 walking lunges (in a row) and stretching.

Go #BlackBearUlti...

Ramp 18; 100s and 100s!

Set up the 5 x 5yard cut drill (cut 5/10/15/20/10/5/10/15/20/10). Calf was an issue, needed managing.

Did 10 rounds on 2 minute cycles with 10 push ups in between (i.e. run for an avg of 32 seconds, rest 90 with 10 push ups in there.)

Ramp 17

After a 20,000 calorie weekend...

Adapted the Xfit WOD for a sore achilles region...grrrr 5K.

4 rounds for time of 500M row, 15 x 135 deadlifts, 30x 30lb thrusters. Time was 28:42 with ome waiting and walking and suckage.

Ramp 16

Straight line running! 5K but at the 4 k mark my lower calf strated to act up. had to walk/run for a while. 23:01 finish -I was on track for close to 21:00 I think.

Ramp 15: Wrong answer

Gym.
Barbell warm up then front squats 5 x 95, 5 x 135.
Then 165 x 8 then Front squats, followed immediately by a 1 min run @1%/12MPH. Times 3*

Deadlifts 3x 225, 3x 245 3x 265.

*before the 3rd set of squats a mousy person dismantled my set up and took over the squat rack. I politely waited until quite a while until she finished her set of curtsy's then asked her if she minded if I worked in my last set. "Seriously?" was the response, "Seriously, you were here before? I have like 5 sets to do. You really just have one? Will it take long?". Wrong answer. One minute and a few carelessly thrown plates later she had 'her' bar back. Hope it did not ruin her fucking day.

Ramp 12,13,14

Ramp 12: Tourney day 1, 3 hard games.
Ramp 13: Tourney day 2, 3 hard games
Ramp 14: Road work- 8 rounds of 200m sprints (all sub 29s) followed by 400m recovery run. Ran on 3:30-4:00 minute cycles.

Ramp 11

Home gym, light:

3 rounds of 10 x 35 lb DB thrusters 650 m run. no time recorded, just went at 80%. tough.

Game tonight. Lots of running. We lost but it was a good battle.

Ramp 10

Cottage. Found a steep hill on the road. Five sprints up it with a walk back. I paced out 112 paces on the way back. This was pretty nasty.

Ramp 9

Gym. Barbell warm up. 400m run, 135 x 10 DL for form.

3x 225 DL x 8 + 400M run at incline 1, 10 mph (1:36 run time). Short rest in between.

Finisher: 155 DL x 20.

Ramp 8

Cleats.

Warm up run then 8-20 (10x) on a 1 minute cycle. 80's were 15-16s. Hard.
Rest 3 minutes.
80 yards of walking lunges, no rest. Took 3:30.
Rest 3 minutes
12 x 25 yard "sprints", no rest. Brutal, it took 2 minutes flat, which is much longer than I remember it taking last year.

Ramp 7

Gym. Warm up 1k run, back / front extensions, barbell reps (10x dl, squats, hangs, press, ohs).

To the rack! 5 x 95# OHS, 5 x 135# FS, 5 x 185# FS, 5 x 225 Squat, 5 x 245 squat. 12 x 155 to finish.
2 x 45# plate farmer walk for 2 minutes. Easy.
10 pull ups to tell my arms and shoulders I like them still.

Ramp 6

Something like 36 today.

At lunch: warm up then 10 x 100m sprint, 10 push ups and a 100m walk-back every 2 minutes. All 100's were 13's with the last 2 at 14 and 14 and change (I suppose).

League tonight. More heat, more running.

Ramp 5

Hot today:


5k =22:51 (had a 30 second walk included in there ‘cause it was HOT). Rest 2 minutes then 5 x 20 walking lunges to close out at 29:19.

Kicker: Saucy stretch.

Ramp 3-4

Yesterday, sprints. Set up to do 5 x 20m, 4 x 30, 3 x 40, 2 x 50, 1 x 100. Hurt my groin on # 3 4 x 30 so cut it short. Ran 5 x 100m in 24s and return to close out a minute. Tabata squats after -20,21,21,21,20,18,18,19.

Played league last night. Took it easy. Groin was OK.

Today, 3 x deadlifts (8x225) + 400m run (1:40) after the barbell warm up.
3 x 95lb push press.
8 x 95 lb front squat deep bend.
2 x 20 push ups + 10 basketball jumps (touching the 9'6" ceiling tile).

Groing OK. Not out of the woods yet though.

Ramp 2

Shat the bed yesterday and worked through lunch.

Game tonight, so an easy day.

Warm up drills for sprints, then 4 x 70 yards full out with a walk back. Followed with 3 rounds 15 x handstand push ups (progressions) and 1 minute plank. Finished with the star -4 x 70 full out with a walk back.

Sore groin still!

Ramp

Played Jazz this weekend. Hard runs pay off.

On the ramp to Nationals now. Gotta bring it.

Last week I began this process by running the death by 100 cuts on Wednesday and the 16/12/8/4 on Tuesday.

Today was a post tournament easy run: 80/20 (actually 80/15) followed by 3 rounds of 15 hip raises each leg, 15 push ups, 20 walking lunges then a closing 80/20.

fixed

I hope. Mr. Calfy. Rested all last week and played a 1 day tourney on Saturday. Feeling good and no tweaks. Fast!

Played last night and ran yesterday at lunch (6 x 150, 6 x 100 6 x 50 all at ~70-80%)

Today:

Gym:
Warm up with the barbell (10x deadlift, 10x squats, 10x squat cleans, 10x hang cleans, 10x press, 10x overhead squats)
5x over head squat@95 lb x2

5x front squat@135 lb, 5x front squat@155 lb

5x squat@225, 5x squat@245,

Finisher: 20 x squat @ 155, 400m run (2:02- uhhhhg.)

Calfy

Calfy is killing me!

Frisbie on Monday night. Quite a long game on a sore leg but I managed.

Wednesday- 5 rounds for time of 500m row, 15 push ups, 15 back extensions. 22:09.

Frisbie 1 day tourney Saturday. I hope calfy shows up...