Old Fashioned Ass Whooping

Warm-up:

8:00 Rowing Machine
Active Stretching

Old Fashioned Ass Whooping:

Complete as many rounds as possible in 20 minutes of:
1 x 140 yard suicide (cones at 8 yds, 14 yds, 20 yds, 28 yds)
10 x push-ups
20 x body-weight squats

Total rounds completed: 14

Nightcap

10 x Burpees
20 x L-Pull-ups (10 standard, 10 hybrid)
2 x Super-slow pull-ups
50 x Squats
10 x Chin-ups
50 x Push-ups
100 x Crunches
30/leg x Single-leg squats

Durango Boot

Quite a few ghosts from Pike past showed in Brumfis for some throwing in the wind and a couple of hours of Durango Boot to whet our appetites for Ethiopian food.  Der Über team was kind enough to give lessons on how the game is meant to be played and fun was had by most.

Baby Hill Sprints & Muscle-ups

Jamie & my post-Thanksgiving workout:


5:47 Run



10 x Hill Sprints (9:09)

1:20 Run

10 x Muscle-ups (7+3)


3:27 Run

Burpees, Squats, Etc.

Warm-up:

3/4 mile @ 8.5mph
1/4 mile @ 10mph
Active Stretching

Burpees & Squats:
Complete as may rounds as possible in 20 minutes of:

10 x Burpees
20 x Prisoner Squats
Total Rounds: 14

6:00 Exercise Bike


Pull-ups w/ 25lb weight vest:

10-8-6-4-2

Russian Twists w/ 25lb plate

3 x 20

Baby Joggin'

Jamie and I ran into Edison and back, with a quick stop at the playground.

15:05 run
3 sets of 10 x Ring Pull-ups
4:40 run

Baby Hill Sprints, etc.

I busted out the jogging stroller and headed out with Jamie, my official trainer, for some running and a quick circuit at the local playground.  It went a little like this:

5:15 Run


10 x Hill Sprints (10:21)

1:31 Run

Playground Circuit:
3 rounds of:

5 x Muscle-ups
25 x Push-ups w/ feet on park bench
25 x Crunchs
Total Time: 11:03

3:39 Run

Deadlifts and Pull-ups

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Deadlifts:

5 x 125lbs
1 x 195lbs
5 x 175lbs
5 x 185lbs
1 x 195lbs
1 x 205lbs
1 x 215lbs
1 x 225lbs
1 x 235lbs
1 x 245lbs
1 x 255lbs

Pull-ups w/ 25lb weight vest:

3 sets of 10 reps

Elizabeth

Warm-up:

5:00 Elliptical
Active Stretching

"Elizabeth"

21-15-9 reps for time of:

Clean 105 pounds
Dips
Total Time: 7:28

5:00 Exercise Bike

Fran

Warm-up:

10:00 Elliptical Machine
Active Stretching

"Fran"
21-15-9 for time:

95lb Thruster
Pull-ups
Total Time: 10:04

5:00 Exercise Bike

Angie

Warm-up:

1 mile @ 8.5 mph
Active Stretching

"Angie"
For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Total Time: 21:34

 
5:00 Elliptical Machine

Baby Joggin'

Jamie and I went for another run today through the neighborhood and clocked another 22:00 minutes.

Afterward, I through in the following for some quick strength training:

Mini Iron Gym Circuit:
3 Rounds of:

5 x Slow Push-ups
5 x Dips
5 x L Pull-ups (standard, hybrid, chin-up grips)


50 x Swiss Ball Crunches

Baby Joggin'

ME, JR, and I went for a jog through Highland Park on this drizzly fall day.  I kept it at a moderate pace and ran for a leisurely 24:05 and then finished things up with 50 push-ups with my feet up on the front stoop. 

Clean and Press

Warm-up:

6:25 Mile
Active Stretching

Clean and Press:

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

Tabata Treadmill

:20 work, :10 rest @ 10mph, 7% incline

7:00 Exercise Bike


Static Stretching

Mary

Warm-up:

1 mile @ 8.5 mph
Active Stretching 

CF's "Mary"
Complete as many rounds in 20 minutes as you can of:

5 x Handstand Push-ups
10 x One legged squats, alternating
15 x Pull-ups

Total Rounds: 8

50 x Inclined Sit-ups

25 x Back Extensions

5:00 Exercise Bike

PADA Mosh, Day 2

The weather today was even better than yesterday's! 

We rolled up to the polo fields for our 11am start against Bagger Noo, featuring such Pikes as Leon and Cuatro.  It was a fun game and we managed to come out on top.  Semis pitted us against what I assume was a NY based team, though I only say that because Joe Smash was playing with them.  They played well and consistently and won by a couple of breaks in the end.  What can I say?  It was fun while it lasted.

PADA Mosh, Day 1

Johnny Handblock was back again with a bunch of the usual suspects and a couple of new faces and even a few old faces in new places.  Saturday wasn't too much of a challenge as we all enjoyed the beautiful weather and rolled through our 3 pool play games.

Afterwards, we went out with some old friends to Hank's Place were we gorged ourselves on the local cuisine, most notably the D-licious Mushroom Strudel. 

Snatches, Squats and Treadmill

Warm-up:

100 x Jumping Jacks
Active Stretching

CFWoD for 11/02/09:
5 Rounds for time of:

3 x 55lb Snatch
15 x 55lb Overhead Squat
400m (1:30 @ 10mph)
Total Time: 20:30

Nate

Warm-up:

10:00 Elliptical Machine
Active Stretching

Modified "Nate"
Complete as many rounds as possible in 20 minutes of:

4 x Pull-ups
4 x Dips
4 x Hand-stand Push-ups
8 x 25lb Kettlebell Swings
Total Rounds: 14

6:00 Exercise Bike