Last weekend, Frisbee tourney with Ms. Hedda. Six games at a competitive enough level.
Tuesday was a crossfit circuit. Three rounds for time of 400m, 50lb db swings x 21 and 20 push ups. Time was 17.47. Also, ran a mile in 7:40 prior to (yoga class).
Wednesday was another Frisbee game.
This weekend -Frisbee on the beach!
Friday, June 26, 2009
Thursday, June 18, 2009
Tuesday, June 16, 2009
Monday. Sigh.
Power cleans: 115 x 5, 135 x 5, 145 x 5.
Bench press: 155 x 8, x 7, x 6
Pull ups: 14 in a row
30KG overhead walking lunges followed by 20 no weight walking lunges X 3 rounds.
Then a night of party pants.
Bench press: 155 x 8, x 7, x 6
Pull ups: 14 in a row
30KG overhead walking lunges followed by 20 no weight walking lunges X 3 rounds.
Then a night of party pants.
Monday, June 15, 2009
Team Conditioning
A great idea by one of our members; a conditioning session in the sand. So, off to the beach on Sunday evening. Ms. Hedda and Party Pants along for the fun.
Warm up run, lunges, high kicks then:
-Triangle cone sprints (From top cone to bottom right, back to top, to bottom left, back to top). 5 rounds.
- 17's (cones at 15 yards, sprint there, run backwards back 17 times in a row.)
- Crazy catch: start in the center with cones front/back and left/right at 15 yards. Run to one and receive a pass on your turn back to center. Complete all four directions /passes. X2
-Box run (60% run around a 30 yard box, sprint the last 2 corners on odd laps, cut across the diagonal at the same 60% pace on even laps) x 6 or more.
-Gauntlet: sprint past 4 throwers receiving a pass from each one. X 6
-staggered gauntlet (make cuts to throwers staggered on opposite sides) x 3
-Tabata, hot feet.
-Huck and strike until dark (X 20)
Warm up run, lunges, high kicks then:
-Triangle cone sprints (From top cone to bottom right, back to top, to bottom left, back to top). 5 rounds.
- 17's (cones at 15 yards, sprint there, run backwards back 17 times in a row.)
- Crazy catch: start in the center with cones front/back and left/right at 15 yards. Run to one and receive a pass on your turn back to center. Complete all four directions /passes. X2
-Box run (60% run around a 30 yard box, sprint the last 2 corners on odd laps, cut across the diagonal at the same 60% pace on even laps) x 6 or more.
-Gauntlet: sprint past 4 throwers receiving a pass from each one. X 6
-staggered gauntlet (make cuts to throwers staggered on opposite sides) x 3
-Tabata, hot feet.
-Huck and strike until dark (X 20)
Friday, June 12, 2009
Wednesday, Thursday, Friday
Wednesday, one shitty game of frisbee in the evening. Know what I am though? Still fast. That's all I'm saying.
Thursday I killed it. Three rounds for time of 1000 meter row, 20 dips, 30 sit ups (should have been 50 in the end). Time was under 21. There was a long wait for a new gym member to GET OFF THE DIP STATION! Row times were 3:55, 4:02, 4:08.
Friday was meetings and Greek food all day long. What's with the Greeks and the potato and rice?
Thursday I killed it. Three rounds for time of 1000 meter row, 20 dips, 30 sit ups (should have been 50 in the end). Time was under 21. There was a long wait for a new gym member to GET OFF THE DIP STATION! Row times were 3:55, 4:02, 4:08.
Friday was meetings and Greek food all day long. What's with the Greeks and the potato and rice?
Tuesday, June 9, 2009
I thought it would be worse
And it was.
Sunday's crossfit with modifications: 5 rounds of Thrusters, 30 kg x 21 reps and 30,30,30 skipping (both feet, left, right).
The weight was supposed to be 75 lbs and the skipping was to be 21 double unders. But that was stupid.
My time was 15:45. My breathing was heavy. My t-shirt was soaked.
This was after an extensive warm up (1.5 mile run, eccentric pull ups, front and back extensions) while waiting for the yoga class to finish. Those people can drag things on, let me tell you.
Sunday's crossfit with modifications: 5 rounds of Thrusters, 30 kg x 21 reps and 30,30,30 skipping (both feet, left, right).
The weight was supposed to be 75 lbs and the skipping was to be 21 double unders. But that was stupid.
My time was 15:45. My breathing was heavy. My t-shirt was soaked.
This was after an extensive warm up (1.5 mile run, eccentric pull ups, front and back extensions) while waiting for the yoga class to finish. Those people can drag things on, let me tell you.
Monday, June 8, 2009
Ripper
Saturday's crossfit:
5 rounds max reps BW bench press and pull ups (the dead hang variety for me).
Bench press: 9, 5, 6, 5, 5, (had a spotter!)
Pull ups: 14 (PR!), 9, 6, 6, 5.
Mile run (witha 1:30 400m in there) and a stretch.
5 rounds max reps BW bench press and pull ups (the dead hang variety for me).
Bench press: 9, 5, 6, 5, 5, (had a spotter!)
Pull ups: 14 (PR!), 9, 6, 6, 5.
Mile run (witha 1:30 400m in there) and a stretch.
Team Sprints
Last night at the park. By "team" I mean the 6 guys that showed up after the supper hour (uhhg).
Warm up runs on the cones (5 cones spaced ~10 yards apart). Then:
1. Full sprints there and back to each cone X2
2. Cone to next cone walking lunge, side shuffle R, side shuffle L, backward walking lunge, X2
3. Sprint to cone, 5 pushups, sprint back, next cone 10 push ups, sprint back...15 push ups...20 push ups, sprint back.
4. Sprint to cone, 5 seconds fast feet, next cone 5 high knee jumps...5 fast steps...high jumps and the same back.
5. Sprint to cone, 5 burpees, next cone 10 crucnhes...5 burpees..10 crunches and then the same back.
6. Sprint to cone, 5 mountain climbers, next cone side laundry jump...5 mountain climbers...5 side laundry jumps, then the same back (but with front to back laundry jumps).
7. Tabata: fast feet 20 on, 10 off for four minutes.
8. 4 rounds of accelerations: run 75% accelerate to 100%, decel immediately, X 3 to 5 times over ~75 yards.
9. Passing drill: strike for a 40 yard huck, pass back to thrower at halfway mark, strike back for endzone catch. 10 to 12X
10. Three man over ten yards until our legs were jello.
Warm up runs on the cones (5 cones spaced ~10 yards apart). Then:
1. Full sprints there and back to each cone X2
2. Cone to next cone walking lunge, side shuffle R, side shuffle L, backward walking lunge, X2
3. Sprint to cone, 5 pushups, sprint back, next cone 10 push ups, sprint back...15 push ups...20 push ups, sprint back.
4. Sprint to cone, 5 seconds fast feet, next cone 5 high knee jumps...5 fast steps...high jumps and the same back.
5. Sprint to cone, 5 burpees, next cone 10 crucnhes...5 burpees..10 crunches and then the same back.
6. Sprint to cone, 5 mountain climbers, next cone side laundry jump...5 mountain climbers...5 side laundry jumps, then the same back (but with front to back laundry jumps).
7. Tabata: fast feet 20 on, 10 off for four minutes.
8. 4 rounds of accelerations: run 75% accelerate to 100%, decel immediately, X 3 to 5 times over ~75 yards.
9. Passing drill: strike for a 40 yard huck, pass back to thrower at halfway mark, strike back for endzone catch. 10 to 12X
10. Three man over ten yards until our legs were jello.
Sunday, June 7, 2009
One for the week
In this week's workout (because I'm managing only one per week, it seems... plus a frisbee game), a circuit devised by Overunder:
3 rounds of --
1000 m row (4:45, 4:49, 4:58)
12 jumps (2-footed, jump down off a step, then up as high as possible)
Max reps press (55 x7, 50 x 10, 9)
I didn't time it precisely, but it took about 30 minutes. I had to travel up and down stair to reach the barbell for the press, so there was a slight break in some of the rounds. The rowing was hard. The whole thing was hard. I hadn't been working hard for the past several months, until today
Then I finished with:
15 squats (45 lb)
10 knee tucks on the ball
30 v-sit ball tosses (with a heavier ball)
5 push-ups (I'm getting closer to the ground...)
You guys don't even want to know which part of the body I'm trying not to tweak.
3 rounds of --
1000 m row (4:45, 4:49, 4:58)
12 jumps (2-footed, jump down off a step, then up as high as possible)
Max reps press (55 x7, 50 x 10, 9)
I didn't time it precisely, but it took about 30 minutes. I had to travel up and down stair to reach the barbell for the press, so there was a slight break in some of the rounds. The rowing was hard. The whole thing was hard. I hadn't been working hard for the past several months, until today
Then I finished with:
15 squats (45 lb)
10 knee tucks on the ball
30 v-sit ball tosses (with a heavier ball)
5 push-ups (I'm getting closer to the ground...)
You guys don't even want to know which part of the body I'm trying not to tweak.
Friday, June 5, 2009
Pre-Meeting Agro
Warm up; front extensions 10, back extensions 20, 135 squats 10.
Heavy pull ups: 25 lb x 9, 3, 3
Squats 225 x 5, 245 x 5, 265 x 5 (sore knee, stopped). Finishers 20 @165, 15 @165.
Finisher Pull ups: 12, 7.
4 rounds 1 legged shuttle.
Heavy pull ups: 25 lb x 9, 3, 3
Squats 225 x 5, 245 x 5, 265 x 5 (sore knee, stopped). Finishers 20 @165, 15 @165.
Finisher Pull ups: 12, 7.
4 rounds 1 legged shuttle.
Wednesday
Do not move calf. Do not move calf.
3 rounds for time of 1000 rows, 20 dips. Time was 22:37. Row times were 3:45, 4:10, 4:18. Which may make you ask, "What did you do with the other 10 minutes?" Dips and rows don't marry up so well.
At frisbee later on my three yard, wobbly passes were money.
3 rounds for time of 1000 rows, 20 dips. Time was 22:37. Row times were 3:45, 4:10, 4:18. Which may make you ask, "What did you do with the other 10 minutes?" Dips and rows don't marry up so well.
At frisbee later on my three yard, wobbly passes were money.
Thursday, June 4, 2009
back at it
because my back isn't sore. see how i did that?
presses: 95 x5, x5, x5. up to 100.
cleans: 95 x3, x3; 115 x3, x3, x3. up to 125.
finisher
max rep chins, max rep dips, repeat 3x.
9, 7
2, 2
2, 2
some time later . . .
20 yd sprints, rest, start again at 30s.
15 sprints (so the whole thing took like 7 1/2 minutes and was hard)
not sure this bodes well for frisbeeing.
presses: 95 x5, x5, x5. up to 100.
cleans: 95 x3, x3; 115 x3, x3, x3. up to 125.
finisher
max rep chins, max rep dips, repeat 3x.
9, 7
2, 2
2, 2
some time later . . .
20 yd sprints, rest, start again at 30s.
15 sprints (so the whole thing took like 7 1/2 minutes and was hard)
not sure this bodes well for frisbeeing.
Wednesday, June 3, 2009
Monday redux
I had plans, they went awry.
Power cleans: 115 x 5, 135 x 5, 155 x 2 + 145 x 3. (155 was too heavy to do safely.)
Deadlifts: 225 x 5, 275 x 5.
Tried to run 400's but tweaked my calf. Fucking calf.
Power cleans: 115 x 5, 135 x 5, 155 x 2 + 145 x 3. (155 was too heavy to do safely.)
Deadlifts: 225 x 5, 275 x 5.
Tried to run 400's but tweaked my calf. Fucking calf.
Tuesday, June 2, 2009
6x2 minute intervals
run 2 minutes, walk 90s, repeat 6 times.
7.5 mph x 5, 9 mph x 1.
overall, with warm-up and cool-down included, 2.4 miles in 26:55.
7.5 mph x 5, 9 mph x 1.
overall, with warm-up and cool-down included, 2.4 miles in 26:55.
Monday, June 1, 2009
50 chins & dips
50 chins: 18:13.
rest awhile (like 4 minutes)
50 dips: 16:30.
sorry all about this cold weather but my lats need to be out.
rest awhile (like 4 minutes)
50 dips: 16:30.
sorry all about this cold weather but my lats need to be out.
Friday night's always quiet at the gym
Gah! Blogger ate my post.
I'll try it again. From Friday night, let's see if I remember what I did...
1000 m row - 5:15 min (slow = feeling the lack of sleep)
thrusters - 45 x 12, 11, 10
walking lunges - 40 x 14, 14, 14
upright rows (high pulls) - 35 x 12; 40 x 8, 8
bench dips - 12, 10, 8
back extensions - 10, 8
sit-ups - 15
knee tucks on the ball - 10
v-sit ball toss - 30
"good" push-ups - 4
I'll try it again. From Friday night, let's see if I remember what I did...
1000 m row - 5:15 min (slow = feeling the lack of sleep)
thrusters - 45 x 12, 11, 10
walking lunges - 40 x 14, 14, 14
upright rows (high pulls) - 35 x 12; 40 x 8, 8
bench dips - 12, 10, 8
back extensions - 10, 8
sit-ups - 15
knee tucks on the ball - 10
v-sit ball toss - 30
"good" push-ups - 4
Friday, May 29, 2009
Quick, get the walnuts
Two Cross fits today, sort of.
1. 7 reps with loading of Thrusters: 95, 105, 110, 115, 120, 125, 125. Tricky. One has to be explosive.
2. 10 rounds for time of 4 pull ups, 4 dips. Time was 9:30.
Slow 800 m run to test out my calf. Its mending...
1. 7 reps with loading of Thrusters: 95, 105, 110, 115, 120, 125, 125. Tricky. One has to be explosive.
2. 10 rounds for time of 4 pull ups, 4 dips. Time was 9:30.
Slow 800 m run to test out my calf. Its mending...
Thursday, May 28, 2009
attempted metcon
tried to do some metcon with the following constraint: don't re-injure my back. This means not doing: push-ups, squats, presses, deadlifts, cleans, burpees.
This left dips and chins. (I'm open to suggestions for the next couple of weeks. I want to avoid planks and hard core low back stuff.)
50 dips: 12:39
rested a while
50 chins: 19:30 (these weren't kipping, nor were they dead hang, they were the knees to chest variety)
I found that I couldn't do enough before muscle fatigue to get to general fatigue. Oh, I mean it was a good workout but I wasn't pounding my heart rate through the roof. These were mostly done in sets of 5 until I couldn't do that anymore (which was after the first set with the chins ;-) )
calves: (which were still tight a bit from the run the night before)
anterior w/ white bar: 15
straight leg eccentric: 15
bent leg eccentric: 15
farmer's walk:
two 70# db's, 6 reps on the minute. A rep is a spin around the gym (takes about 20s).
This left dips and chins. (I'm open to suggestions for the next couple of weeks. I want to avoid planks and hard core low back stuff.)
50 dips: 12:39
rested a while
50 chins: 19:30 (these weren't kipping, nor were they dead hang, they were the knees to chest variety)
I found that I couldn't do enough before muscle fatigue to get to general fatigue. Oh, I mean it was a good workout but I wasn't pounding my heart rate through the roof. These were mostly done in sets of 5 until I couldn't do that anymore (which was after the first set with the chins ;-) )
calves: (which were still tight a bit from the run the night before)
anterior w/ white bar: 15
straight leg eccentric: 15
bent leg eccentric: 15
farmer's walk:
two 70# db's, 6 reps on the minute. A rep is a spin around the gym (takes about 20s).
Wednesday, May 27, 2009
Tuesday, May 26, 2009
When you're smilin'...
keep on smilin'.
Renewal of effort on a really bad pulled / torn soleus.
Sunday night was team Frisbee conditioning. Hill runs. My calf issues prevented all out-ness, but it was pretty good.
Yesterday: 3 rounds for time of 1000m row*, 80lb press, 10 reps** 20 back extensions, 20 front extensions. Time was 30:25. Finished with 2 rounds of 10 each leg of standing shuttle.
*Row was a 4 minute timed row at '10' as the display was toast on the rower
**First set was a weak 95lb attempt. I got to 5.
Today was 3 rounds for time of 155lb Bench press (max reps), 10 pull ups, 50 BW squats, 30 front extensions. Time was 20:23. Finished with standing shuttles again.
Renewal of effort on a really bad pulled / torn soleus.
Sunday night was team Frisbee conditioning. Hill runs. My calf issues prevented all out-ness, but it was pretty good.
Yesterday: 3 rounds for time of 1000m row*, 80lb press, 10 reps** 20 back extensions, 20 front extensions. Time was 30:25. Finished with 2 rounds of 10 each leg of standing shuttle.
*Row was a 4 minute timed row at '10' as the display was toast on the rower
**First set was a weak 95lb attempt. I got to 5.
Today was 3 rounds for time of 155lb Bench press (max reps), 10 pull ups, 50 BW squats, 30 front extensions. Time was 20:23. Finished with standing shuttles again.
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