Pick-up Sprints

Mel and I rolled on over the the HP track tonight so I could get in some light speed work and some throwing pre NY Invite.

Warm-up:

6:26 mile
Active Stretching

Pick-up Sprints:

8 x 200m Pick-up sprints (jog 50m, run 50m, sprint 50m, walk 50m)
1200m walk
8 x 100m Pick-up sprints (jog 25m, run 25m, sprint 25m, walk 25m)

I focused on acceleration and top speed, keying in on staying loose and smooth on the transition from run to sprint and just letting it fly. Screw those 5Ks, running fast is FUN!

50 x Push-ups
50 x Crunches

20:00 throwing

CFWoD: 07-28-09

Warm-up:

9:00 Elliptical Machine
Active Stretching

CFWoD for July 28th, 2009:

With a continuously running clock do one 85 pound Clean and Jerk the first minute, two 85 pound Clean and Jerks the second minute, three 85 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Total minutes completed: 10:00

10:00 Exercise Bike

CFWoD: 07-27-09 (Mary)

Warm-up:

7:00 Rowing Machine
Active Stretching

CFWoD for July 27th, 2009:
"Mary"
Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Total Rounds: 7 2/3

Wildwood Doom, Day 2

What the hell? Day 2 and Syracuse still goes unbeaten? This is unheard of!!

We rolled our last pool play game and then squeaked out a double game point victory in semis after going down 10-13. Unfortunately, 2/3 of us had to leave, so those few who wanted to stick it out for the finals joined forces with the team that we'd just vanquished and set out for victory. However, that's another tale entirely...

Wildwood Doom, Day 1

Scooby Doom hit the board walk once again to relive the glory days(?) of the late nineties. And, miracle of miracles, we were actually rather good. Who knew? At the days end, we were 4-0 having had only 1 close game, a double game point squeaker that I'm convinced was only close due us still being at the diner eating bacon 5 minutes past start time. Oops!

In fact, the only game I lost today was the one game I played with the Horned Melons. As Wayne so kindly put it, I'm clearly the Melon's albatross.

CFWoD: 07-23-09

Warm-up:

6:00 Exercise Bike
Active Stretching

CFWoD for July 23rd, 2009
"DT"
5 rounds of:

12 x deadlift @ 95lbs
9 x hang power clean @ 95lbs
6 x push press @ 95lbs
Total time: 16:48

5:00 Elliptical Machine

MCUDL A League

Tonight was the final regular season game of the summer and once again meant a battle for first place between Stick and Roots.

I managed to get to the fields on time today so I was able to get in a decent warm-up and some much needed throwing. My workouts have been great, but I'm hurting for a throwing partner these days. Anyway, tonight's game was a lot of fun. Lot's of aggressive, physical play from both teams kept the game interesting. In the early going, Stick was able to capitalize on several deep miscues by Roots and ended up cruising into half up 8-4.

As per usual, Roots showed nothing but heart and battled back in the second half. They fought to bring the game to within 1 at 11-10, but we were able to grind out a few long points in the dark to get two more breaks after regaining our offensive focus and took the game 15-11(12?).

Lots of fun. I'm looking forward to a finals re-match assuming both teams take care of business in the semis.

CFWoD: 07-21-09

Warm-up:

7:00 Rowing Machine
Active Stretching

CFWoD for July 21st, 2009
Deadlift 1-1-1-1-1-1-1 reps

125lbs, 145, 165, 185, 205, 215, 225

10:00 Elliptical Machine

Stretching

CFWoD: 07-20-09

CFWoD for July 20th, 2009:
Run a 5K
My times:

1st half: 11:52
2nd half: 11:55
Total time: 23:47

Deck of Cards

Today's CFWoD was a Filthy 50, one of my faves, but since I don't have easy access to a gym on weekends, I opted for the following:

Deck of Cards:

Spades = Mahlers
Hearts = Burpees
Diamonds = Push-ups
Clubs = Squats
Total Time: 18:09

My Draw: 8S, KD, 10C, JC, 3H, 8C, QC,5C, 10S, 6D, 6S, 4H, 5S, 8D, 7D, QH, AH, KS, JS, 3C, AD, 8H, 4S, 9H, 2S, 4C, 7S, 10H, 2C, 2H, 9S, 6C, QD, 7C, 7H, KH, 9D, JD, 4D, QS, 9C, JH, KC, 2D, 6H, AC, 5D, 3S, 10D, 3D, 5H, AC

CFWoD: 07-17-09

I threw on my linen shorts (shout out to Da-weed) and then Vlad and I headed over to Johnson Park to attack today's WoD. Props to Vlad for coming out, working hard, and providing much needed moral support.

Warm-up:

17:27 run

CFWoD for July 17th, 2009:
As RX'd:

30 x Muscle-ups for time

As I did it:

23 x Muscle-ups
15 x Jump Muscle-ups
20 x Kipping Pull-ups
20 x Pull-ups on the Parallel Bars
25 x Dips
Total Time: ~40:00

Cool-down:

10:30 run
5:00 walk
1:40 hill run

CFWoD: 07-16-09

Warm-up:
8:00 Rowing Machine
Active Stretching

CFWoD for July 16th, 2009
Hang Power Clean: 1-1-1-1-1-1-1 reps

105lbs, 125lbs, 145lbs, 155lbs, 165lbs (fail), 165lbs (fail), 155lbs

Misc:

5 x Weighted Chin-ups, 35lbs
5 x Weighted Dips, 35lbs
10 x Chin-ups
10 x Dips

5:00 Exercise Bike

CFWoD: 07-15-09

Warm-up:

12:00 Elliptical Machine
Active Stretching

CFWoD for July 15th, 2009
5 rounds for time of:

280m Suicide
15 x Overhead Squat @ 95lbs
Total time: 13:37 (note the 'elite' time!)

10:00 Exercise Bike

50 x Inclined Sit-ups

CFWoD: 07-13-09 plus Suicides

Warm-up:

10:00 Elliptical Machine
Active Stretching

CFWoD for July 13th, 2009:
Barbell Thruster 1-1-1-1-1-1-1 reps:

85lbs, 105lbs, 125lbs, 135lbs, 145lbs, 145lbs, 145lbs

Suicides:
5 x 200m suicides, w/ :45 rest

:40, :40, :39, :40, :39

7:00 Exercise Bike

CFWoD: 07-12-09

CFWoD for July 12, 2009:
5 rounds for time of:

30 x Swiss Ball Sit-ups
25 x Swiss Ball Back Extensions
Total Time: 8:48

CFWoD: 07-11-09

Unofficial Warm-up:

Helping my pops-in-law load up his trailer with 2x6s.

CFWoD for July 11th, 2009:
10 rounds for time of:

3 x L-Pull-ups
5 x Strict Pull-ups
7 x Kipping Pull-ups
Total Time: 32:08

(Rds 1-3: standard grip, 4-5: hybrid grip, 6-7: chin-up grip, 8: standard, 9: hybrid, 10: chin-up)

CFWoD: 07-09-09

Warm-up:

Quick walk to the park
Active Stretching

CFWod for July 9th, 2009:
Four rounds for time of:

Run 200/200m
50 x Squats
Total time: 9:54

Finished things up with a slower 200/200m and 50 more squats.

CFWoD: 07-08-09

Warm-up:

10:00 Rowing Machine
Active Stretching

Crossfit's WoD for July 8th, 2009
Complete as many rounds in twenty minutes as you can of:

4 x Pull-ups
4 x Dips
4 x Handstand Push-ups
8 x 25 lb Kettlebell swings
Total Reps: 15 3/4

5:00 Elliptical Machine

MCUDL A League

Due to my inability to read a schedule (or perhaps due to my unwillingness to check said schedule), I was under the impression that the game was Wednesday night. Unfortunately, so were most of my teammates. At any rate, I made it to tonight's game only to find that my team A. had no subs and B. was down 6-0 to Illuminati! Double Drat!

I scrambled to warm up and jumped on the field to lend my arm to the fight. And while we fought hard and were able to pull within one, our stamina gave out and we ended up falling in the end. I really thought we were going to steal the win, but alas. All in all, it was a very fun game despite the end result.

CFWoD: 07-07-09

Warm-up:

8:00 Rowing Machine
Active Stretching

CFWod for July 7th, 2009 (slightly modified)
21-18-15-12-9-6-3 for time:

Front Squat at 75lbs
Inclined Sit-ups
Total Time: 6:36

10:00 Elliptical Machine

Red Fish Run

5:03 Run

Tabata Sprints:

10 x :20 sprint, :10 rest

4:00 walking rest

40-40s:

10 x jog 40 yards, sprint 40 yards
Total Time: 3:53
(focusing on exploding into the sprint)

2:00 walking rest

3:19 Run

Snertz Workout

Warm-up:

7:03 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: 25:27