200

I trimmed off a few reps and did I lighter version of the (in)famous 300 workout. I seemed kinda lame to short change the push-ups and pull-ups since I do those every night before bed, so I left them alone.

Warm-up:

8:00 Elliptical Machine
Active Stretching

200 for time:

25 x Pull-ups
25 x Deadlifts @ 85lbs
50 x Push-ups
25 x Box Jumps
25 x Floor Wipers @ 85lbs
25 x Hanging Clean and Press @ 85lbs
25 x Pull-ups
Total Time: 14.26

7:00 Exercise Bike

Tabata Workout

Warm-up:

7:00 Elliptical machine
Active Stretching

Tabata Sets:
Jump Pull-ups:

31, 31, 31, 31, 32, 30, 29, 31

Over-head Squats w/ 20lb Dumbbells:

18, 17, 16, 15, 15, 14, 12, 12

Chuck Kellers:

12, 12, 11, 12, 12, 13, 13, 14

Mountain Climbers:

23, 28, 25, 24, 24, 21, 17, 24

Standing Russian Twists w/ 25lb plate:

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

Iron Gym Circuit

Iron Gym Circuit:

10 sets of:
5 x Pull-ups (sets 1,4,7,10 regular, 2,5,8 hybrid, and 3,6,9 chin-ups)
10 x Push-ups
10 x Dips
10 x Swiss Ball Sit-ups

Snertz Workout

Warm-up:

7:06 mile
Active Stretching

Snertz Workout for time (detailed explanations):

4 x 100 yard strides
2 x 40 yard grapevines
2 x 40 yard side shuffles
2 x 40 yard high knees
2 x 40 yard butt kickers
2 x 40 yard power skips
30 x push-ups
100 x crunches

4 x 15 ground jumps + 40 yard sprint
4 x 15 tuck jumps + 40 yard sprint
30 x push-ups
100 x crunches

2 x 40 yard lunges w/ full twist
2 x 40 one-legged hops (20 yards/leg)
2 x 10 two-footed forward cone hops
2 x 10 two-footed sideways cone hops
30 x push-ups
100 x crunches

10 x 5-10-5 yard shuttle runs
10 x 40 yard sprints
4 x 100 yard strides
Total time: 49:24

Cool-down:

1/2 mile

Mostly Legs

Warm-up:

10:00 Rowing Machine
Active Stretching

21-15-9:

Forward Sumo Squat w/ 85lbs
Dips
Kettlebell Swing w/ 25lbs

Single-Leg Squat Work:

2 sets of:
10/leg x Single Leg Squat
15/leg x Bulgarian Split Squat
10/leg x Slow Step-ups

7 Steps Abs:

7 x 30 crunches, various positions

Recovery Workout

Just a little something to loosen up the ole muscles after Henlopen...

15:00 Elliptical Machine

1 mile @ 7 mph on the treadmill

5:00 Exercise Bike

15:00 Stretching

Beth Coltman Memorial, Day 2

Sunday at Cape Henlopen was not nearly as nice as Saturday. Mid-50s and a bit breezy and despite losing a few folks to outside commitments, Pike continued cruising to take the BCM 2009 trophy with decisive wins over Brooklyn, Wiretap, and a Swarthmore alum team. A combination of strong man D and patient upwind offense kept us rolling all day long.

Beth Coltman Memorial, Day 1

This weekend marked the first official Pike event for 2009. We headed down with a squad of returners plus a few select try-outs to scenic Delaware. The weather was beautiful on day 1 and we were able to cruise to 4-0 on the day. We had a minor hitch against Wiretap where we went down early and lost half 7-6, but we rolled through the second half winning 13-9. Other wins were over Drexel, Above and Beyond, and a tired OLD SAG team.

I was mostly pleased with my play except for my deep looks. The throws were decent, but the decision making was terrible and that's just not acceptable.

Half-Filthy 50 plus Footwork Drills

Warm-up:

7:00 Elliptical Machine
Active Stretching

Half-Filthy 50 for time:

25 Box Jumps w/ 18-inch box
25 Jump Pull-ups
25 Kettleball Swings w/ 25lb ball
25 Lunges per leg (stationary lunges)
25 Knees-to-Elbows
25 Push-Press w/ standard bar
25 Back Extensions
25 Wall Balls
25 Burpees
25 Kangaroo Jumps
Total Time: 6:45

Footwork Drills in the gym

Forms I worked on (sans disc):
- catching on an in-cut and hucking backhand
- catching on an in-cut and hucking forehand
- catching on an in-cut, pumping the backhand and flowing into a forehand huck
- catching on an in-cut, pumping the forehand and flowing into a backhand huck
- 3-man cut: timing and footwork for in-cuts to forehand and backhand sides
- 3-man cut: timing and footwork for transitioning from the above into an immediate deep-cut
- 3-man cut: timing and footwork for deep-cuts to forehand and backhand sides
- 3-man cut: timing and footwork for transitioning from the above into an immediate in-cut

Sick Run

I'm still recovering from whatever sidelined me last week, but after a morning spent cleaning out the basement, I felt good enough to get out and enjoy the weather. To test out the ole muscles, I opted to run over to the newly refurbished Highland Park track and scope things out. They've a beautiful new turf field and they've refinished the old track (maybe with spray-on track surface??) but they've yet to line the thing, so when I say '200s', I mean that I eyed it and ran from the endzone line on one end, to the endzone line on the other.

8:56 Run

Active Stretching

6 x 200s w/ 1:30 rest between each

:32
:31
:32
:32
:34
:31

4:00 walk

2:00 run

:30 quad cramp (sigh)

2:00 walk

5:33 run


I certainly wasn't at my best for this workout, but somehow that makes it more satisfying. I spent the whole thing battling sinus pressure, an iffy stomach, and a head full of doubts ("Why am I doing this? Just go home and watch some TV!"), but I did it. I often wonder if these workouts are better for me than the ones where I feel great and kick ass. It doesn't matter to anyone but me, but it does matter.

8th Grade Revisited

Vlad and I spent an hour or so hanging out in Johnson Park and taking turns riding his long board and his newly motorized BMX bike. It was totally RAD!!

To be honest, it was a lot of fun re-learning how to ride a BMX (and then surprising people as you rocketed off without pedaling [if 20 mph can be called 'rocketing']) and even more fun learning how to ride a long board.

Neighborhood Run

After being cooped up, sick for the last 2 days I decided to test things out with a light run around the neighborhood. Nothing strenuous, no tabatas, no hills, just running at a moderate pace for 22 minutes followed by a 5 minute walk to cool down and enjoy being outside.

Dog Day...

I'm not sure what hit me, but something got me good. I spent the last 36 hours lying in bed shivering and trying not to vomit. Not fun at all. My grand total food intake for a day and a half was a half packet of saltine crackers and a bowl of Lipton noodle soup. Maybe I should market this as the next dietary trend.

Anyway, by Thursday night I was starting to feel marginally human again and needed to get out of the house. Since the weather was so beautiful, Mel and I decided to go for a walk into town and grab a bite to eat to celebrate my first meal in two days. All told the walk was in the neighborhood of 3.5-4 miles and I felt like absolute crap by the end. However, I did managed to choke down (and keep down!!) half of a chicken parm sub. Probably not the best choice for a first meal, but it was the only thing that didn't trigger my BLARGHH! reflex.

And now, I can look forward to the second half for Friday's lunch!

Quick Iron Gym

Iron Gym Circuit:

3 sets of:
10 x pull-ups/hybrid pull-ups/chin-ups
20 x push-ups
20 x Swiss ball sit-ups


50 x Push-ups

Quick Sammy I-V

Warm-up:

~2:00 Treadmill @ 8.5mph (before the belt began slipping badly)
5:00 Exercise Bike
Active Stretching

Sammy I-V:

3x
50 Ricochet Jumps
10 Push-ups
30 sec rest

2x
10 Box Jump w/ 180 degree turn
5 Divebombers
30 sec rest

2x
10/legs Plyo Box March
10 Pike Push-ups, feet on box
30 sec rest

3x
5 per leg Low Squat Jump into Jump Lunge
10 one-hand push-ups (x5 each arm)
30 sec rest

3x
5/leg Power Skip
30 sec rest

1x
1/2 Tabata Set of Split Jumps (:20 on, :10 rest), focus on pumping arms
37, 38, 37, 37
1:00 rest

3x
8 Consecutive Kangaroo Jumps
10 clap push-ups
30 sec rest

Emptying the Attic

I spent a couple of hours helping friends empty out their attic to prep for some renovations they'll be doing. Basically, that meant carrying lots of heavy stuff down 2 narrow flights of stairs and then loading everything into one of those Pod storage devices. I worked up a pretty good sweat, though I'm not sure if it was the lifting or the fact that the attic was 90+ degrees.

Iron Gym Circuit

After Mio talked up his at the Gingerman last night, I happened across an Iron Gym on sale at Bed Bath & Beyond this afternoon and had to snatch one up. It's pretty sweet; a pull-up bar which doesn't need to be permanently mounted.

Iron Gym Circuit:

10 sets of:
5 x Pull-ups (sets 1,4,7,10 regular, 2,5,8 hybrid, and 3,6,9 chin-ups)
10 x Push-ups
10 x Dips
10 x Swiss Ball Sit-ups

Tabata Workout

Warm-up:

10:00 Rowing Machine
10:00 Exercise Bike
Active Stretching

Tabata Sets:
Push-ups:

40, 39, 31, 23, 16, 13, 12, 10

Lateral Step-ups (per leg):

8.5, 8, 8, 8, 8, 7.5, 7.5, 8

Push-press w/ standard bar:

29, 29, 26, 18, 13, 11, 14, 20

Core Set:

2 rounds of:
10/side x Corkscrew w/ 35lb plate
25 x Back Extensions
1:00 rest

7:00 Exercise Bike