Lee's 666 Workout

Warm-up:

Tabata Chuck Kellers (treadmill was in use!)
1 mile @ 8.5 mph
Active Stretching

Lee's 666 Workout:
I. First 6

2 rounds of:
10 x Jump rope w/ weighted rope
10 x Wall Balls
10 x Plyo Box Ski Slides
10 x Push-ups
10 x Plyo Box Step Ups (Up-Up-Down-Down)
10 x Jump rope w/ weighted rope

II. Second 6

2 rounds w/ weight vest of:
10 x 80 Jumps
10 x Explosive Throws on Plyometric Box.
3 x Hurdle hops
10 x Seated Medicine ball throw
10 x Mountain Climbers
10 x Walking lunges (2 forward, 1 back)

III. Third 6

2 rounds of:
½ Pyramid lunges (10-8-6-4-2)
10 yards of Side Winders with ankle bands
10 x Dumbbell Carry (40 lbs or higher)
10 x Box jumps
10 x Push-ups
10 x Overhead Squats w/ medicine ball

Each phase was set up before hand so that you ran ~10 yards from one exercise to the next.

Friendly Competition, Part III

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Jamaal Circuit:
3 rounds for time of:

10/leg x reverse over-head split squat w/ full twist using standard bar
10 x Plyo Clap Push-ups
10/leg x Plyo Box March
10 x Pull-ups
10 x Kettle-bell swings, 25lb KB
10 x Box Jumps
10 x Standing Russian Twists w/ medicine ball
10 x Front Squats w/ vertical medicine ball toss
10/side x lateral bounds w/ 15lb dumbbell
10 x Superman back extensions
Total time: 19:59

10:00 Elliptical Machine

DB Snatch, Chin-ups, etc

Warm-up:

10:00 Rowing Machine
Active Stretching

21-15-9:

Dumbbell Snatch, left @ 20lbs
Dumbbell Snatch, right @ 20lbs
Chin-ups

10/leg x Pistol Squats

10/side x Corkscrew w/ 35lb plate

30 x Swiss ball crunches

30 x Back Extensions

This ended up being a difficult workout for me because I didn't eat enough and was starving before I even got to the gym. I have a tough time staying focused (on anything other than my stomach) when I'm hungry.

Maintenance Run

I tagged along with Mary Ellen and, as she went to tai kwon do to learn fancy new ways to kick things, I ran through Bridgewater to Boundbrook and back again.

Maintenance Run:

5:00 run
20:00 fartlek intervals, 1:00 hard, :30 easy
10:00 run

Friendly Competition, Part II

Last week, it was the Pull-ups/Push-ups/Squats challenge from Crossfit. This week, I put something together myself along those same lines.

Warm-up:

10:00 Elliptical Machine (139 Calories)
Active Stretching

Friendly Competition, Part II
10 rounds for time of:

10 x Burpees
10 x Mahlers
10 x Jump Pull-ups
Total Time: 17:06

Cool-down:

8:00 Exercise Bike

CFrosty Circuit II, CKs and core

Warm-up:

1 mile @ 8.5 mph
Active Stretching

CFrosty Circuit II:
Medicine Ball Routine (part 1):

20 x front-squat vertical toss
20 x sumo-squat backwards toss (against wall w/ catch)
25/side x standing Russian Twist
20/side x chest throws in lunge position (against wall w/ catch)

Functional Lifts (part 2):

2 Sets of:
10 x Hang Clean @ 105lbs
10/leg x Split Drops w/ 15lb Dumbbells
:30 Overhead Squats as fast as possible w/ proper form (35 reps, 34 reps)
8 x Walking Superman Push-ups
10/leg x Pistol Squats w/ toe touch

Tabata Chuck Kellers:

16, 15, 14, 14, 13, 13, 13, 13

Core:

30 x Supermans
30 x Oblique crunches, right
30 x Oblique crunches, left
30 x Back Extensions

Tabata Cardio and some Core

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Cardio Set:
Tabata Treadmill, 10 mph, 7 incline

Tabata Elliptical Machine

Tabata Exercise Bike

Tabata Rowing Machine

Core:

30 x Supermans
30 x V-ups
30 x Back extensions

Innisfree - hiking

This is more a chance to show off some pix than anything.
I spent Sunday morning (pre-Giants game, of course) hiking with the family in Millbrook, NY at Innisfree. It's a beautiful Chinese Cup Garden around a peaceful lake and with the fall foliage in full bloom, it provided the perfect setting for a relaxing hike.

The workout, if you want to call that, was a leisurely 2 mile hike.

If you want to see the pix, visit my smugmug gallery.

Crossfit's WoD: "Cindy"

Gym time was limited so today was pretty speedy...

Warm-up:

5:00 Elliptical (65 Calories)
Active Stretching

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 x Pull-ups
10 x Push-ups
15 x Squats
Total Rounds Completed: 21 (w/ 8 seconds to spare)

5:00 Exercise Bike (40 Calories)

Combo Set & Screamers

Warm-up:

10:00 Elliptical Machine (147 Cal.)
Active Stretching

Combination Set:

4 sets of 5 reps @ 85lbs, 1:00 rest bet. sets
1 rep represents a combination of the following exercises:
Romanian Dead Lift
Hang Clean
Front Squat
Push Press
Reverse Lunge (1 per leg)

1:00 Rest

5:00 Exercise Bike (50 Calories)

Screamer Ladder:

3 x push-ups
1 x kangaroo jump
6 x push-ups
2 x kangaroo jumps
9 x push-ups
3 x kangaroo jumps
.
..
...
21 x push-ups
7 x kangaroo jumps
...
..
.
3 x push-ups
1 x kangaroo jump

1:00 rest

7 Steps Abs:

7 x 30 crunches, various positions

Back:

30 x 'superman' back extensions

Red Fish Run

Warm-up:

5:26 run
Active Stretch

Tabata Sprints:

8 sets of :20 sprint, :10 rest

40/40s:

10 sets of 40 yard jog, 40 yard sprint
Total time: 3:38

Cool-down:

3:42 run
Walk around block to enjoy the day and scope out the neighborhood

Tabata Workout: Burpees, Jump P/Us, Thrusters, Lateral Bounds, & V-Ups

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Tabata Sets:
Burpees w/ 10lb weight vest:

9, 9, 9, 8, 8, 8, 8, 7

Jump Pull-ups w/ 10lb weight vest:

25, 25, 18, 16, 13, 13, 12, 13

Thrusters w/ 15lb dumbbells:

14, 11, 9, 8, 7, 6, 6, 5

Lateral Bounds w/ 10lb weight vest (reps per leg):

14, 13, 14, 12, 14, 15, 15, 15
First four sets I 'stuck the landings', after that I focused on as little ground contact as possible.

V-Ups:

22, 20, 19, 15, 14, 12, 12, 9
Those were some sorry looking V-Ups by the end.

I'm gonna feel this workout in the morning. Hell, I feel it now.
AWESOME!

Tabata Workout: Pull-ups, OH Squats, Dips, Box Jumps, Standing RTs

Warm-up:

10:00 rowing machine
Active Stretching

Tabata Sets:
Pull-ups:

15, 10, 7, 5,
4 w/50lbs assistance,
5 w/90lbs assistance,
5 w/120lbs assistance,
5 w/150lbs assistance

Overhead Squats w/ standard bar:

18, 18, 16, 16, 14, 13, 12, 15

Dips:

22, 15, 10, 5,
5 w/50lbs assistance,
5 w/70lbs assistance,
5 w/90lbs assistance,
9 w/90lbs assistance

Box Jumps:

21, 19, 19, 16, 12, 10, 10, 9

Standing Russian Twists w/35lb plate:

8, 8, 9, 10, 11, 10, 9, 9

Cardio Circuit

Cardio Circuit:
Elliptical Machine:

10:00 for 135 Calories

Treadmill:

1 mile @ 8.5mph plus some 3.0 mph for 140 Calories

Exercise Bike:

10:00 for 100 Calories

Rowing Machine:

10:00 by the analog clock since the display is broken

Quick Core Work:

3 sets of:
25/side x Russian Twists w/ 35lb plate
25 Push-ups w/ feet on bench

Regionals, Day 2

Sunday morning saw us facing off against Pittsburgh's Forge at 9AM. Unfortunately, our O once again faltered early and often. Despite several breaks by the D team, we just couldn't put the disc in the end zone consistently and fell to a fired up Forge team despite a late run in the second half.

And so ends Pike 2008.

Despite our rather lackluster performance, I'm still proud of the team and of my decision to stick with it. We have a lot of young talent and the potential to really make something great out of it. I'm not going to lie, watching some of my ex-teammates qualify for Nationals with other teams is very hard, but the choices that were right for them just wouldn't have been right for me. In the end, I'd rather lose with my team that win with somebody else's.

Regionals, Day 1

Mel & I drove down last night to the fields I've come to know so well over the years for the latest in a long string of Regional Championships. Pike comes into the tournament seeded 6th to vie with 15 other teams for the Mid-Atlantic's two Nationals bids.

We started off the day with a comfortable win over Floodwall and then got set for a re-match of last year's backdoor finals with Los. Los pounded us with deep pulls and aggressive D on our resets and our inexperience on showed. The O gave up a lot of unforced errors and Los' d-team used their athleticism to convert those errors into goals. Although our D team played valliantly, the O couldn't play consistantly enough to keep us in the game. After that, we re-grouped to take out Sectionals Rivals Bearproof from Central PA and finished off the day with a win against our old friends on Medicine Men.

Bloodied a bit from our loss, we were still alive and heading into Sunday play at Regionals.

Throwing Session

Mel and I headed over to RU practice tonight to get in some throwing before the weekend. All told, we threw for a little more than a half-hour.