Witch's Brew

Warm-up:

10:00 Elliptical Machine
Active Stretching

Witch's Brew (from RunJumpLift):

4 rounds of:
4 x Deadlifts
4 x Hanging Cleans
4 x Front Squats
4 x Push Press
4 x Clean & Press/Jerks
Rd 1: 55lbs, Rd 2: 85lbs, Rd 3: 105lbs, Rd 4: 125lbs

25 x Back Extensions

7 Steps Abs:

7 x 30 Crunches, various positions

25 x Back Extensions

Tabatas and UNC Medball

Warm-up:

5:00 Rowing Machine
Active Stretching

Tabata Sets:
Mountain Climbers:

30, 28, 26, 25, 23, 23, 24, 27 (I hate these)

Overhead Squats with 20lb dumbbells:

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

Plyo Box Run (2 up, 2 down, alternate starting foot on each rep):

30, 28, 26, 25, 23, 23, 24, 27

Tar Heels Medicine Ball Routine w/ 6lb med ball:
See article for explanation of exercises

20 x Big Circles
20 x Woodchopper
20 x Standing Russian Twist
20 x Squat to Press
20 x Medicine-ball Sit-up
20 x Rocky Solo
20 x Toe Touch
20 x 45-Degree Twist
20 x Suitcase Crunch
20 x Diagonal Crunch

Red Fish Run

Warm-up:

6:50 run
Active Stretch

Tabata Sprints:

10 sets of :20 sprint, :10 rest

40/40s:

10 sets of 40 yard jog, 40 yard sprint
Total time: 3:51

Cool-down:

6:39 run
Walk around block

Kris Kross Workout

Warm-up:

10:00 rowing machine
Active Stretching

Kris Kross Workout:

4 sets of:
10 x Kangaroo (tuck) Jumps
10 x Squat Jumps
10/leg x Power Skips
10/leg x Lateral Bounds
10/leg x Backboard Touches *
1:30 rest

* I actually used a heating duct that was about the same height. First 2 sets, I did it with a one-step walk up and focused on footwork and proper arm mechanics. Last 2 sets, I did a ~5 yard jog up to work on incorporating the proper mechanics into a more realistic situation.

Filthy 50

Warm-up:

10:00 Elliptical Machine
Active Stretching

Filthy 50 for time:

50 x Box jumps w/ 18-inch box
50 x Jump pull-ups
50 x Kettlebell swings w/ 16lb bell
50/leg x Lunges
50 x K2Es
50 x Push-press, 35lb bar
50 x Back extensions
50 x Wall balls
50 x Burpees
50 x Kangaroo (Tuck) jumps
Total Time: 16:56

Compare to 09-08-08 (1:32 off my fastest time.)

Cool-down:

7:00 Exercise Bike

Mikey's Spring Thing

Mel and I headed down to Edgely for some hat tournament action and to put some $$ towards a good cause. The day started out chilly but warmed up nicely especially considering yesterday's snow. Anyway, we went 1-2 on the day, had a lot of fun, made a few new friends, and reunited with some old ones.

V-Torso Workout

Warm-up:

10:00 Rowing Machine
Active Stretching (short session today)

V-Torso Workout:
Super-Set #1:

3 sets of:
10 x Millitary Press @ 30lbs per arm
10 x Inclined Lateral Shoulder Raise @ 15lbs per arm
10 x Forward Shoulder Raise @ 15lbs per arm

Super-Set #2:

3 sets of:
10 x Pull-overs @ 50lbs
10 x Lateral Shoulder Raises @ 15lbs per arm
10 x Bent Over Row @ 30lbs per arm

Planks:

1:00 forward plank
1:00 left side plank
1:00 right side plank

7:00 Exercise bike

There and Back Again: A Runner's Tale

After a dusty morning spent spackling and sanding, I decided to celebrate this beautiful St. Patty's Day by going for a run. Since I hate running for any extended period of time, I've developed a strategy to keep me out there longer. Quite simply, I run away from my front door in a straight line until I am sick of running and ready to quit, then, I turn around and run home. I added 'downhill' and 'down-wind' to my outbound jog today and, since I found myself in 'the Gutter', I sought out the infamous hill Jake and Ariel used to use for repeats and ran a few hill sprints of my own.

About 8 minutes into my run, I found a nice hill at 8th Ave in Highland Park and ran 5 repeats. It took a little less than 30 seconds to get up and about 40 to jog back down (NB - never stopped running). After the 5th, I continued on my way until I came across another, steeper hill on 6th Avenue which I sprinted up once before turning for home. All told, the run last just over 31 minutes there and back again.

Tabatas and UNC Medball

Warm-up:

10:00 Elliptical machine
Active Stretching

Tabata Sets:
Thrusters w/ 10lb dumbells:

15, 14, 13, 12, 12, 12, 13, 13

Dips:

20, 19, 11, 7, 6, 5, 6 w/ 50lbs assist, 7 w/ 80lbs assist

Chuck Kellers:

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

Tar Heels Medicine Ball Routine w/ 6lb med ball:
See article for explanation of exercises

20 x Big Circles
20 x Woodchopper
20 x Standing Russian Twist
20 x Squat to Press
20 x Medicine-ball Sit-up
20 x Rocky Solo
20 x Toe Touch
20 x 45-Degree Twist
20 x Suitcase Crunch
20 x Diagonal Crunch

Brumfis Pickup

With decent weather prevailing and the first of the spring tournaments rapidly approaching, several Pikes old and new put in guest appearances at pickup this Saturday. Rutgers even fielded a solid squad despite the start of Spring Break (Woohoo!!), though they were pretty elitist as Glenn refused to catch any goals thrown to him by anyone other than Frenchy.

Longest commuting award goes to Raph who came in all the way from Geneva just for pickup. Honorable mention to Tim, Dusty, Jon, Ellis, Ross, B-Lo from Philly.

Workout included a brief trail run, 2 muscle-ups, 5 x hill sprints, ~2 hours of pick-up, ~1 hour of Durango Boot, and ~1 hour of tasty Mexican food.

Light Cardio

A week of ultimate, partying and not sleeping has caught up with me in the form of cold. I'll count it as a minor victory that I made it to the gym, but the workout I put in was pretty lame. Let's just say I'm savin' up for pickup tomorrow.

10:oo Elliptical machine
Active Stretching
12:00 Exercise bike

You-An-Sea!

Warm-up:

2/3ish mile @ ?? mph

(the belt on the treadmill was slipping. I had it set at 10mph but I doubt I was going more than 6 when I finally gave up.)

Active Stretching

Tar Heels Medicine Ball Routine w/ 6lb med ball:
See article for explanation of exercises

20 x Big Circles
20 x Woodchopper
20 x Standing Russian Twist
20 x Squat to Press
20 x Medicine-ball Sit-up
20 x Rocky Solo
20 x Toe Touch
20 x 45-Degree Twist
20 x Suitcase Crunch
20 x Diagonal Crunch

Tabata Jump Pull-ups:

30, 31, 30, 30, 30, 31, 30, 30

Tar Heels Medicine Ball Routine w/ 6lb med ball:

same as above

10:00 Elliptical Machine

5:00 Exercise Bike

Power Push-up Routine:

3 sets of:
10 x plyo push-up w/ 25lb weight vest
:30 rest
2 sets of:
10 x plyo clap push-ups (hands and feet clap)
:30 rest

¿Podria traernos unas cervezas y tapas por favor?

Mel, Raph, Mere and I strolled about central Madrid seeing the sights, tasting the dried ham, and hanging out with Mutton!

Mr. Grass

2 x 35 minute games on the grass at La Laguna. 2-0 on the day for a 3rd place finish.

Dr. Sand

4 x 35 minute games on the beautiful beaches of Tenerife.

2-2 on the day.

Mr. Grass

3 x 35 minute games of savage ultimate on the beautiful fields of La Laguna University in Tenerife, Canary Islands.

3-0 on the day.

Chalex Baguettes

Woke up this morning and went for a nice long walk into France to buy baguettes (how awesome is that!?). After a nice relaxing start, the rest of the day was devoted to touring Laussane, Montreux and Gruyères. There was quite a bit of walking involved, but I fear it all went towards partially counteracting the massive cheese feast that ensued in Gruyères.

Swiss Vineyards and Geneva's Old Town

Spent several hours strolling through the endless vineyards that surround Raph & Mere's house and then touring Geneva's lakefront and the winding roads of Geneva's olde towne.