Paired Circuit & Tabata Treadmill

Warm-up:

5:00 rowing machine
Active Stretching

Paired Circuit for time:
My goal in putting this circuit together was to pair 1 strength exercise with a power exercise that incorporated similar muscle groups.

3 sets of:
5 x Deadlift @ 85lbs
20 x Jump Squats

5 x Pull-ups
20 x Jump Pull-ups

5/leg x Lunges w/ 20lb dumbbells
10/leg x Split Jumps

10 x Dips
20 x Plyo Push-ups

20 x Calf Raises w/ 20lb dumbbells
20 x Ankle Hops

Total Time: ~18:30
(I forgot to start the timer until the start of my second set. 2nd & 3rd set = 13:10)

Tabata Treadmill

10mph @ 7% incline

Single-Leg Squats, Chin/Push/V-ups

Warm-up:

5:00 @ 8.5 mph
Active Stretching

Leg Strength and Stability:
Single-Leg Squats:

2 sets of 10 x leg

Bulgarian Split Squats:

2 sets of 15 x leg

Step-ups with 15lb dumbbells:

2 sets of 15 x leg

Tabata Sets:
Chin-ups:

12, 9, 4, 3, *, *, *, *
* - Jump into a chin-up and hold for as long as possible before lowering slowly.

Push-ups:

34, 26, 20, 16, 15, 12, 10, 11
Well off my normal pace, but I'll blame that on the chin-ups.

V-ups (abs):

22, 16, 20, 17, 15, 13, 12, 12

Pick-up Sprints

After yesterday's 5K, I felt I had to do some speed work to make sure my fast twitch fibers didn't get lazy. I headed over to Highland Park Middle School for a quick track workout. ETC Represent.

Warm-up:

1 mile @ 7:02
Active Stretching & Plyos

Pick-up Sprints:
8 x 200m Pick-up Sprints

(walk 50m, jog 50m, run 50m, sprint 50m)
Total Time: 9:00

3:00 rest

8 x 100m Pick-up Sprints

(walk 25m, jog 25m, run 25m, sprint 25m)
Total Time: 5:37

Hot Dog Bun Fun Run

Ran my first ever 5K today. It started out more as a social event, but then I got bored/competitive and picked up my pace a little bit. Even so, I certainly didn't set any land speed records. If I had to guess, I'd say my first mile was at least 10 minutes!! After that, I think I was running around 7 minute miles.

5K Race, total time: 24:17

Mass Transit Headache

CrossFit: Forging Elite Fitness

Friday 080425 Posted: 25 Apr 2008 06:12 PM CDT "T-Rex" For time: Travel from Fordham University in the Bronx to Highland Park, NJ with a full-blown migraine headache. You may use any available public transportation including MetroNorth Railroad, MTA Subways and Buses, NJ Transit and/or perambulation. One 20 minute drive in rush-hour traffic is permitted from NJ Transit to Highland Park. For increased difficulty, add in intense nausea, flashing lights, and brief periods of tunnel vision. Stopping to rest and or vomit is permitted, keeping in mind that this counts towards total time. Post times and loads to comments. Compare to 080301. Enlarge image CrossFit Bolling's new pull-up bar CrossFit JAX - video [wmv] [mov]...

DB Snatch, Overhead Squats, Jump Pull-ups & Barbell Roll-outs

Warm-up:

3/4 mile @ 8mph
1/4 mile @ 10mph
Active Stretching

21-15-9 for time:

Dumbbell Snatch, right arm @ 30lbs
Dumbbell Snatch, left arm @ 30lbs
Overhead Squat @ 85lbs
Jump Pull-ups
Total Time: 15:06

Tabata Barbell Roll-outs:

8 x 6 reps
In retrospect, this exercise does not lend itself to tabata intervals. I was able to keep the same pace throughout and the nature of the motion prevented any appreciable speed increase.

Recovery Workout

I put in some light work today to work out some of the soreness in my muscles after Henlopen.

1 mile @ 7mph, treadmill
10:00 Active & Static Stretching
10 x Hindu squats
8:00 @ lvl 5, elliptical
10 x Hindu squats
5:00 @ lvl 10, exercise bike
2:00 stretching
5:00 rowing machine

I went nice and easy on everything, just enough to get the heart-rate up and to get a little sweat going.

Henlopen, Day Two

After our second Cracker Barrel breakfast of the weekend, I headed over to the fields for a quarter-final match-up against Philly Love. We came out strong and confident, quickly got them on their heels, and cruised to a 15-2 finish. Pike X was definitely feeling good as we waited for Medicine Men and Colt 45 to finish duking it out. The semis started and we again came out strong with steady O and solid D. It looked like we were going to cruise through this game as well, but the lack of subs finally caught up with us.

Little by little, the points grew longer and longer. We were up 10-5 when we pretty much hit the wall. Medicine Men, to their credit, abandoned their cavalier style and focused on hitting the open man on the underneath cuts. Even so, we had plenty of opportunities to put the game away. In the end, they fought back hard and took the game on the strength of a 10-3 run. Yuck.

Workout for the day:
2 games to 15 with minimal subs.


Publish Post

Henlopen, Day One

Pike split into two teams for the Beth Coltman Memorial Tournament this year. My half of the team, Pike X, went 4-0 on Saturday. Our first game was against wire tap who started the game strong and went up 5-2. We rallied to take half 8-6 and never looked back. Next up was Colt 45. They came out guns blazing and we traded points to 4-4 before we began taking away their deep shots which quickly exposed the holes in their offense. I don't recall the final score, but it wasn't close. Our third game was against Drexel. While mostly uneventful, they did put on a four point run on our game point. Final of that one was 15-8 I believe. After a nice bye, we faced off against Pike Y for bragging rights. Pike X was all for skipping the game and getting some food, but Pike Y was full of moxy and smack-talk and managed to talk their way into a full game to 15. Unfortunately for them, we were pissed and wanted to get the hell out of there as quickly as possible. So, we smacked 'em around, (15-9 or so) and took off for some dinner.

Workout for the day:
4 games to 15 with minimal subs

Light Run

Yesterday, I missed a workout day for the first time since I've been keeping this log. For shame!! Between covering for two people at work and adopting two new cats, time just got away from me. It won't throw my schedule off though, as this was to be a light week leading up to Henlopen. In fact, it might even be better since it allowed my body some extra rest, especially since I'm never very good at doing 'light' workouts.

It's amazing how you can get addicted to working out. I woke up this morning, (got myself a gun), and was craving activity. I didn't want a true workout the day before a tournament so I ran a quick fartlek to loosen the joints and get the blood flowing.

Did I mention my school was off today 'cause the Pope's in town? Hey! It'sa the Pope-a!! He'sa such a nice-a guy!

Light Run:

3:00 run at medium pace
12:00 Fartlek run (8 x 1:00 hard, :30 easy)
1:30 run at medium pace

Now, it's time for a drink and some raw almonds and dried cranberries. Then, I'll head upstairs to sand the spackle off the ceiling. Does that count as a shoulder workout?

Circuit from the Archives

Warm-up:

5:00 @ 8.5 mph
Active Stretching

Power Circuit:

4 sets of:
8 x Depth Drop Push-ups
10 x Kangaroo Jumps
:45 rest

8 x Handstand Push-ups
8/leg x Split Squat Jumps
:45 rest

8 x Plyo Push-ups
12 x Thrusters w/ 20lb dumbbells
:45 rest

20 x Power Overs
20 x Ankle Hops
:45 rest

1:30 rest

Tabata V-Ups:

24, 22, 19, 17, 17, 16, 16, 17

Scrimmage with UPENN

A bunch of local club players headed to Bryn Mawr to provide fodder for the UPENN open team and help them prepare for college regionals. I don't know about other folks, but my legs were definitely feeling a bit heavy from Saturday's practice. All the speedy young college kids didn't help that feeling either. No respect I tell ya!

Anyway, it was fun to play with guys with whom I don't normally get to play, even if we didn't play all that well. And it's always good to get out there and mix with the up-and-coming players in the area.

Workout for the day:
1:00:00 of Wii (just to spite Raphe)
2 x games to 9 vs. Void
1 x game to 5 old guy pick-up

Pike Practice/Scrimmage

The first Pike practice of the year was in New Brunswick, right in my backyard. How convenient! It was well-attended, despite college sectionals, and intense throughout. It's nice to see things starting up again.

2:00:00 of practice
1:00:00 of post-practice pick-up

Conditioning with No Equipment & Little Space plus 21-15-9

Warm-up:

5:00 @ 8mph
Active Stretching

Conditioning Workout:

6 reps of :30 per:
Burpees
Mountain Climbers
Jumping Jacks
Mahlers
Split Shuffle
Grasshopper Push-ups
Rest

3:00 Rest

21-15-9 for time:

Horizontal Pull-ups (thanks to C.J.K. for this exercise)
V-Up Abs
Total Time: 4:19

Power Clean, Plyo Push-ups & "Kelly"

Warm-up:

100 x jumping jacks
Active Stretching

15-12-9 for time:

Power Clean @ 90lbs
Plyometric Push-ups
Total Time: 7:14

3:00 rest


Crossfit's WoD "Kelli"

5 sets of:
1/4 mile run (1:30 @ 10mph)
30 x box jumps (18")
30 x wall balls (20lb ball)
Total Time: 24:16

This was a fun one! Definitely a good measuring stick to which I'll refer back in the future. Let me tell ya, the 15-12-9 didn't make it any easier.

Sammy I-V Circuit

Warm-up:

7:00 @ Level 5 on the elliptical
Active Stretching

Sammy I-V Circuit

3 sets of:
20 x Overhead Squats w/ standard bar
:45 rest
10 x lunges w/ 20lb dumbbells
:45 rest
10 x step-ups w/ 20lb dumbbells
:45 rest
10 x thrusters w/ 20lb dumbells
3:00 rest

Tabata Chuck Kellers:

13, 12, 12, 12, 12, 11, 10, 12

1:00 rest

Tabata Bicycles:

25, 23, 22, 22, 18, 16, 16, 16

RHoD 24MoP

Warm-up:

100 x Jumping Jacks
Active Stretching

RHoD's 24 Minutes of Pain!

5 Tabata Cycles w/ exactly 1:00 rest between each cycle

Treadmill:

@ 10mph and 6% incline

Dips:

19, 15, 8, 5, 4, 5, 5, 4

Elliptical Machine:

as fast as possible @ Level 5

Crunches:

30, 32, 31, 29, 27, 27, 26, 25

Rowing Machine (counting full strokes):

18, 17, 16, 15, 15, 14, 13, 14

I made this up based on the equipment in my gym. If you don't have the equipment listed above, use what you have (step machine, exercise bike, etc).

21-15-9 (DB snatch & Pull-ups), Single Leg Squats, RTs

Warm-up:

7:00 Elliptical Machine @ level 5
Active Stretching

I'm not sure of the comparative merits of the elliptical, but it's certainly a different motion than running. One thing that I like about it is that because your stride length remains constant, in order to speed up, you must increase stride frequency. Typically, my stride length is very good, but my turn-over is a bit slow. Just one more thing to keep the body guessing.

21-15-9 for time:

Right Dumbbell Snatch @ 20lbs
Left Dumbbell Snatch @ 20lbs
Kipping Pull-ups
Total Time: 11:15

Glute-ham sit-ups (demo):

x 10

I improvised the set-up since I didn't have the proper equipment. My hack-job didn't really work so I aborted this exercise after only 10 reps.

Single-Leg Squat Work:

5 x Single-Leg Squats per leg
15 x Bulgarian Split-Squats per leg
15 x Step-ups per leg

Tabata Russian Twists:

23, 23, 23, 23, 23, 21, 19, 19