Tuesday, November 30, 2010

Ping Pong

There were four of us out tonight which made for lots of match play. I won my first ever best of 5 doubles match, which basically means I'm slightly better for my partner than towing an anchor. The consistency is coming along, poco a poco.

Saturday, November 27, 2010

Running + Burpees

I finally got off my a$$ and put in some work today. Started out raking some leaves and cleaning out the garage (every time I passed the pull-up bar I did at least one dead-hang pull-up). After that I decided to go for a run.

7:10 Run
20 x Burpees
2:00 Run
5 x Burpees
2:00 Run
5 x Burpees
2:00 Run
5 x Burpees
1:12 Run
20 x Burpees


Tuesday, November 23, 2010

Ping Pong

With four folks in attendance tonight, it was all match play. As usual, I got my a$$ handed to me. I'll take some small consolation in that they don't take it as easy on me these days (I got close in the 1st game of a couple of best-of-three singles matches before my opponent decided enough was enough and blew me out). My smash is consistent enough that I can string 4 or 5 together before launching one into the left field bleachers and if you hit me a flat ball, I can attack fairly well. Too bad nobody there has any trouble handling my smashes and nobody there hits two straight balls with the same spin unless they're being nice to me. Again, it's all about the footwork. And mine still sucks.

Saturday, November 20, 2010

Hiking

Mel, JR, and I headed off to Riddell park for some nice fall hiking. We didn't realize until later that it might not have been the best idea, considering today was opening day of deer season. Fortunately, it's state land and I was wearing my orange Guyota sweatshirt so we didn't have any trouble. The park is beautiful and the hike is pretty tame, maybe 2 miles long, so we took our time and enjoyed a bit of nature. Afterwards, we took Jamie to the playground since she was feeling kinda duped by the whole "Let's go to the park!" bit.

Thursday, November 18, 2010

Ping Pong

There were only three of us out tonight, which meant lots of drills. Again, this is exactly what I need and enjoy; perfecting technique through repetition in controlled situations. For me, it's all about learning proper form right now. I need to re-learn everything from proper grip, to arm swing, and footwork.

From experience with other sports, I know how essential this stuff is and I love that I get to work with a real coach and get some immediate feedback. Anyone who's been a student of Ultimate and done without can appreciate how valuable someone like that can be. And I absolutely love learning the strategies behind the game. Not to mention that ping pong, when played with proper form and footwork, is definitely an aerobic activity. Nothing compared to ultimate, but you spend the entire time in a squat position, quickly shuffling from form to form. It's definitely enough to get a sweat going.

I spent much of my time drilling on my forehand loop, underspin serves, and the backhand block. My biggest challenge right now is the footwork. I need to get out of the Ultimate-based, pivot foot mind-set and work to move and set up each shot. Everything comes from the legs and proper weight transfer; spin, accuracy, and power all originate from the lower body. I have my moments where I get it right and the ball effortlessly explodes off of my paddle, but those moments are too few and far between. Still, I'm already twice the player I was 3 weeks ago.




Wednesday, November 17, 2010

Hold it.

Before bed, I did a few isometric exercises inspired by Crossfit's workout of the day. It's amazing how tiring, standing still can be.

4 rounds of:
:30 holding a handstand
:30 holding a deep squat
:30 hanging from a pull-up, holding a tuck position
:30 holding chin above pull-up bar (this one's especially nasty)

Tuesday, November 16, 2010

Ping Pong

2 hours of Tuesday night Ping Pong. 5 of us were there tonight, including 2 Koreans using the pencil grip - awesome! I still can't win any matches, but I'm getting closer. My footwork is what's killing me. Years of ultimate make it difficult for my mind to accept that I don't have a pivot foot and need to shuffle around and not lunge. When I can remember to move my feet, things go much better for me.

Saturday, November 13, 2010

Out on the Farmstead

We headed out to rural Alfred, NY to visit the grandparents and I made sure to bring my work boots. Grandpappy had a lot of chores to do on the ole 37 acre farmstead and we set out a little after lunch to see if we couldn't make a dent in a few of 'em. We hung some lights on the front porch, adjusted the hose on the gravity-fed well (gotta keep the water flowing year 'round so's it don't freeze), laid out the extension cords for the flood light, weeded around the blackberry bushes, welded a leg back on an old steel stand, took a walking tour of the scrap-metal graveyard out back (key points of interest include an old Airstream trailer, a James Bond era snow mobile, and one of those strong-man games from the fair where you smash the button with the hammer and try to ring the bell at the top of the pole), looked into irrigating the blue berry bushes, fixed up and ran the log splitter and split a few logs, suited up in chaps, masks and ear-protectors and drove the tractors off into the woods to chainsaw up the tree tops the loggers left behind, dragged said trees back out of the woods using said tractors, sawed said dragged trees into 18" sections to be split, and drove said tractors back to the homestead by the light of the moon, where we feasted on roast beef with all the trimmings.

Wow. Take away all that useful punctuation and that sentence is _almost_ long and rambling enough to appear a David Foster Wallace novel.

Friday, November 12, 2010

DB Swings, Push-press, Pull-ups

Warm-up:
3/4 mile run @ 9mph, 1/4 mile @ 11mph
Active Stretching

3 rounds for time of:
40 x 33lb DB swings
30 x Push-press, 45lb bar
20 x Pull-ups
Total time: 21:30

6:00 Exercise Bike

Thursday, November 11, 2010

Ping Pong

There were only 3 of us out tonight, which was great or me. We ended up spending a good hour and a half just doing drills which meant I got to woodshed my form and footwork. Man, the learning curve is steep when you jump in way over your head!

On the plus side, my conditioning is way out of their league even as their skill level is way out of mine. After an hour and a half of drilling, I'm about warmed up, ready to take my Pike R1 off. They're all sweating and tired. Someday, this will pay off. Right now, I'm still too far behind in skill to win any games. That said, I did take a few games to 11-9, although they still take it easy on me.

Sunday, November 7, 2010

PADA Mosh, Day 2

Sunday at Mosh is always fun. We played two great games in the Quarters and Semis to make it to the finals against our nemesis, Horned Melons. After a very sloppy first half, we ran out of gas and they cruised to a comfortable victory, but not before I managed to cleat Chicken, Trey, and Evel Keven. Unintentionally, of course. Sorry guys!!

More importantly, it was great to catch up with a lot of good friends from a past life. Not sure how much more I'll see of those folks, which is sad thought considering how much of the past 15 years was spent in and around an ultimate field.

Saturday, November 6, 2010

PADA Mosh, Day 1

Johnny Handblock took the fields one more time, sporting a MCUDL only look this year. We rolled through Saturday with no one scoring more than 3 on us. It felt good to get out and run again and to scrape some of the rust off.

My favorite point of the weekend was my first point on the field. The pull got bricked, I lined up on the backhand center position in a ho stack. The disc gets checked in and I make a jab step deep and spin around underneath. My defender yells "Spin move! You really tried a spin move on me? That never works!" and his sideline erupts in taunting and heckles. They continued to heckle and harass and chant "Spin move! Spin move!" well after I planted, ran deep, caught the goal uncontested by 28 yards on a 30 yard cut, put the disc down and walked to the sideline. Yep, spin moves never work. They're way too obvious. Let that be a lesson to all you kids at home.

Thursday, November 4, 2010

Ping Pong

Headed back to the garage to continue my schooling at ping pong. While I did a lot better, I still got schooled. 2+ hours of doubles and singles.

Saturday, October 30, 2010

Baby Sprints

Strapped Jamie into the jogging stroll and went out for a run. As always, the first cold air run of the season burned the lungs, but once we got going, it was aiight.

10:52 run

1:40 walking rest

10 x ~70yard sprints, walk back to start (12:25)

:45 walking rest

3:45 run





Thursday, October 28, 2010

Clean & Presses, Dips, K2Es

I definitely attempted this too soon after a giant chili dinner. Kids, do not try this at home.

Warm-up:
10:00 Exercise Bike (running was too much for my full belly)
Active Stretching

AMRAP 20 of:
10 x 95lb Clean and Press
10 x Dips
10 x K2Es
Total: 5 rounds plus 6 Clean and Presses

6:00 Exercise Bike

Tuesday, October 26, 2010

Anyone for table tennis?

A co-worker of Mary Ellen's invited me out to a weekly Ping Pong session in Oneonta. I didn't think much of it at first - just an opportunity to meet some folks, maybe have a beer or two, and smack a ball around a bit. I figured it was in some dude's basement or game room. It was in an industrial garage beneath a dentist's office.

Turns out, these guys are pros (seriously, one is the coach for RPI). They all show up in warm-ups or shorts, have their own paddles w/ covers, and paddle bags to carry said paddles w/ said covers. They even have a bucket of 'practice' balls for warming up.

Let's just say I was very outmatched. My reflexes are good enough that I didn't completely humiliate myself, but I gotta say I'm not used to being the worst guy there, and they definitely took it easy on me. That hurt the ole ego. Warming up and hitting around was great and I did OK, but once the actual games started I got taught a lesson (or several). Can't those guys hit two consecutive balls with the same spin and velocity? And what the hell is a push or a loop? Sadly I did far better returning the smashes (loops) then the routine pushes (short, low velocity set up shots). I need to learn how to deal with back spin a lot better.

Anyway, I hope they invite me back because it was cool to get schooled and learning the game as it really is meant to be played from a real coach is a pretty sweet opportunity.


Sunday, October 24, 2010

Tabata Sprints

5:56 run

10 x Tabata Sprints (:20 sprint, :10 rest)

3:00 rest

6 x Tabata Sprints

1:00 rest

2 x Tabata Sprints

5:55 run

Saturday, October 23, 2010

Disc Golf

Oddly enough, there was a disc golf clinic and tournament in Oneonta this weekend and Mel & I decided to head out to the clinic to meet some other frisbee heads. Wouldn't you know it, the first two guys we met were from Highland Park, NJ. We played the name game and of course, knew lots of the same people. Small world, as the song goes.

At any rate, we got in a lot of throwing, first with golf discs, then with lids, and enjoyed a couple hours in the nice fall weather.

Thursday, October 21, 2010

CKs, Pull-ups, Squats, HSPUs.

Warm-up:
3/4 mile run @ 9mph, 1/4 mile @ 11mph
Active Stretching
CF Hero Workout: Bulger
10 rounds for time of:
15 x Chuck Kellers
7 Pull-ups
7 135lb Back Squats
7 HSPUs
Total Time: 28:46

NB - 1 CK = jump over bench and back. Did 2 rounds of front squats, tweaked a stabalizer, and switched for 8 rounds of back squats

6:00 Bike

Tuesday, October 19, 2010

Owed to my family

For tonight I decided to put in a workout in honor of my former teammates en route to Sarasota and though it was only a token of the work they've put in this season, it felt damn good. I ran to the Soccer Hall of Fame, snuck onto the field (man, those fields are sweet!) and ran sprints and did push-ups, squats, and crunches. I started out planning to do 10 rounds, and they sucked, but I upped it to 15 because I know the Coach always demands more. The push-ups were all chest to the ground, because I didn't want to hear imaginary Dusty bitching at me. After the sprint circuit, Mel and Jamie showed up and we threw for a while. Then I ran home.

7:14 Run

15 rounds of:
75 yard sprint
10 x Push-ups
10 x Squats
10 x Crunches
Total Time: 14:04


~15:00 throwing

6:25 run home


HP-ETC represent.

Friday, October 15, 2010

Hang Cleans & Burpees

Warm-up:
10:00 Exercise Bike
Active Stretching

Three Rounds of:
15 x 95lb Hang Power Cleans
15 x Burpees
Total Time: 8:22

6:00 Exercise Bike

50 x Full Extension Sit-ups

Wednesday, October 13, 2010

Muscle-ups & Push Press

Warm-up:
3/4 mile run @ 9mph, 1/4 @ 11mph
Active Stretching

CFWoD for 10/13/10:
For time:
10 Muscle-ups
50 Push Press, 45lb bar
8 Muscle-ups
40 Push Press
6 Muscle-ups
30 Push Press
4 Muscle-ups
20 Push Press
2 Muscle-ups
10 Push Press
Total time: 16:53

10:00 Heavy Bag work

6:00 Exercise Bike

Thursday, October 7, 2010

Snatches & Pull-ups

Warm-up:
3/4 mile run @ 9mph, 1/4 mile @ 11mph
Active Stretching

CFW0D for 10/7/10:
21-15-9:
43lb Dumbbell Snatch, right
43lb Dumbbell Snatch, left
Pull-ups
Total Time: 12:50
Exercise Bike: 6:00

Tuesday, October 5, 2010

Back Squats & Pull-ups

Warm-up:
3/4 mile run @ 9mph, 1/4 mile @ 11mph
Active Stretching
CFWoD for 10/4/10 (scaled):
For time:
25 x 115lb Back Squat
12 x Pull-ups
20 x 135lb Back Squat
12 x Pull-ups
15 x 155lb Back Squat
12 x Pull-ups
10 x 165lb Back Squat
12 x Pull-ups
5 x 185lb Back Squat
12 x Pull-ups
Total time: 16:53

6:00 Exercise Bike

Sunday, October 3, 2010

Steeplechase 5K Run

Mary Ellen and I went back to the Jerz for the weekend to see some good friends and ran in the Steeplechase 5K to benefit the cancer center at Somerset Medical Center while we were at it.

I ran a pretty leisurely pace, aside from nearly sprinting the last 1/4 mile, and came in at a bit over 25 minutes. I was expecting a time sub-24, but considering I never got out of my comfort zone I guess I'm OK with it.

Friday, October 1, 2010

"Ryan": Muscle-ups & Burpees

Warm-up:
.75 miles @ 9mph, .25 miles @ 11mph
Active Stretching

CF Hero Workout: "Ryan"
5 rounds for time of:
7 x Muscle-ups
21 x Burpees
Total time: 22:49

6:00 Exercise Bike

Thursday, September 30, 2010

Hero: "Jack"

Warm-up:
3/4 mile @ 9mph, 1/4 mile @ 11mph
Active Stretching

Complete as many rounds as possible in 20 minutes of:
115/95 pound Push press, 10 reps (made it 2 rounds as Rx'd, then dropped to 95lbs)
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Total Rounds Completed: 9

6:00 Exercise Bike

Monday, September 27, 2010

Deadlifts & Push-ups

Warm-up:
1 mile (.85 @ 9mph, .15 @ 11mph)
Active Stretching

CFWoD for 9/27/10:

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Total Time: 22:52


6:00 Exercise Bike

Sunday, September 26, 2010

Pull-ups

CFWoD for 9/26/10:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
Total Rounds: 10, plus 7 pull-ups

Saturday, September 25, 2010

Muscle-ups & Thrusters

Warm-up:
1 mile, treadmill (started at 8mph and worked up to 11mph for the
last 1/4 mile)
Active Stretching
CFWoD for 9/17/10:
Three rounds, 9-6-and 3 reps, for time of:
Muscle-Up
95 pound barbell Thrusters
Total time: 8:43
I was definitely sore from Thursday's "triumphant return" so it took a bit to get going today. The hammies are particarly sore.

Thursday, September 23, 2010

Back in the Saddle

I finally joined a gym up here in Oneonta and snuck out last night after Jamie went to bed for a solid workout. It was a rough one for my first trip back as it was either too long since my last workout or too soon since my last meal, but I managed to hold of Pukey the Clown and power through.

Warm-up:
1 mile (.85 @ 9mph, .15 at 11mph)
Active Stretching

For time:
25 x Walking lunge steps
20 x Pull-ups
50 x Box jumps, 20 inch box
20 x Tuck Jumps
25 x Dips
20 x Knees to elbows
30 x Dumbbell swings, 53lbs
30 x Sit-ups
20 x Hang squat cleans, 33 pound dumbells
30 x Push-press, 45lb bar
20 x Pull-ups
Total Time: 25:45 (I think I can shave 5-10 minutes off that. We'll see.)

Tuesday, September 14, 2010

Toes-to-Bar, Push-ups

Scaled CFoD for 9/14/2010:
5 Rounds of:
7 x Toes-to-bar - raise toes to pull-up bar, lower down slowly trying to hold 'L' position
15 x Push-ups

Managed to bang this out just before bed last night. Not the best workout, but better than nothing.

Monday, September 13, 2010

Thrusters & Pull-ups

CFWoD for 9/13/10

15-12-9:
125 lb Thrusters
Pull-ups
Total time: 11:25


Tabata Chuck Kellers:

13, 11, 8, 9, 8, 7, 9, 8

Sunday, September 12, 2010

GW #1

Garage Workout #1!

I took advantage of Jamie's naps today to clean stuff out of the basement, clear some space out of the garage, and put together the 'Ironman' bench I picked up on the cheap at Play It Again Sports. While cleaning out the basement, I came across an old weight set. It's not much; it's one of those Sears specials where the bar is sheathed in plastic and the weights are just concrete wrapped in plastic. Whatever, it's a start.

GW #1:
5 rounds of:
10 x 125lb Bench Press
10 x Burpees

15:00 run around the neighborhood, past the Soccer HoF, and back.

Thursday, September 9, 2010

Poor Man's Fran

Poor Man's Fran
21-15-9 for time:
Pull-ups
Handstand Push-ups
Total Time: 5:02

Wednesday, September 8, 2010

Bodyweight Circuit

Not much maybe, but it's something...

10 rounds of:
10 x Push-ups
10 x Sit-ups
10 x Squats

Monday, August 30, 2010

Trail Running

Today was my first real taste of the Catskills and the beauty that surrounds Oneonta. After my first solo flight on the job at AO Fox Hospital, I headed out to Robert V. Riddell Park to try myhand at trail running. It was awesome.

The park was beautiful, the air was fresh, and it was great to simply run with no real goal in mind. I didn't know the length of the trail or even where it went, so I set out having decided to take only right hand branches at any intersections, and with a vague idea of turning around and retracing my steps after 15-20 minutes. As it turns out, I made it around the trail and back to my starting point in 16 minutes so, I turned around and ran back around the other direction.

The scenery was amazing. Fresh air, clean streams, fields of wildflowers, pine shaded glades. I even spotted a fawn crossing a creek. After a 32 minute run, I walked 10 minutes or so back to the creek and sat for a while and watched the water go by. It was a beautiful little bit of peace in what's already a crazy week, and it's only Monday.

Friday, August 27, 2010

HSPUs, Farmer's Carry, Squats

Warm-up:
Active Stretching

CFE WoD:
5 Rounds for Time of:
6 Handstand Pushups
20 Meter Farmers Carry @ 35/25 lb plate per hand
15 Squats Holding both plates
20 Meter Farmers Carry back
Total Time: 6:42

1 mile run @ 10mph

Thursday, August 26, 2010

Bodyweight Destruction

Warm-up:
1 mile @ 9mph
Active Stretching

5 rounds for time of:
50 Jump and touch backboard (18" jump)
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
Total Time: 47:27

Monday, August 23, 2010

Burpees & Crunches

Short & simple...

100 x Burpees (8:37)

200 x Crunches (untimed)

Saturday, August 21, 2010

CF Interval Run

Jamie and I did a little Father/Daughter Crossfit WoD today as I packed her into the jogging stroller and headed off to the track.

8:31 Run to the track

15 rounds for distance of:
Sprint 20 seconds, pushing stroller
Rest 40 seconds
Start each round at previous round's end point.
Total Distance: 1 mile, 250m (4 laps[1600m] + 250m)

After that, we headed over to the playground and hit the swings, the little wobbly race car dealie, and the slide.

9:15 Run home

Wednesday, August 18, 2010

"Nate"

Warm-up:
1 mile @ 9mph
Active Stretching

AMRAP 20 of:
6 x Pull-ups
6 x Dips
4 x Handstand Push-ups
8 x 50lb Dumbbell Swings
Total Rounds: 9 (plus 6 pull-ups, 6 dips & 4 HSPUs)

Saturday, August 14, 2010

Baby Jogging

Jamie and I went for a run through the neighborhood (~13min), stopped at the park for some time on the swings(~10min), and then headed home(~9min).


Thursday, August 12, 2010

A-League Finals

One last Mercer game to end my career in A-League and it couldn't have been more fitting. Big Stick vs. Roots of Rhythm in the finals for the 4th straight year. Unfortunately due to field availability, this season's final was one game, winner-take-all. No best of three this time around.

It ended up being a great game. We came out hard and took half 9-3 on some big D's by Mike Auld and it looked like we were going to run away with the cup, but Roots wasn't giving up easily and stormed back in the second half, eventually bringing the game to within 1 point at around 13-12 or so. Our O recovered and began scoring consistantly again, but our D couldn't get a break. Finally, we changed the mark around a bit and finally started getting some defensive pressure on their handlers and managed to sneak a break or two down the home stretch to close out what definitely a nail-biter for us. As always, Roots battled fiercely and it was a hard won game. Noah Saul especially was a beast for them in a losing effort. I can't wait to hear what a season with Ring does for his game. Dem boys play the game right.

For my own part, I played OK and made a couple of decent plays, but the game was won by our young studs. Our vets played solidly and set the tone, but it was the young talent that made all of the big plays and made the difference in the game. While I was a bit disappointed in myself to not be a difference maker in the game, it's reassuring to see that the league and team is in good hands for the future.

When I joined the league basically just to play with Walt, MJ, and Jaeger a few years back, I never expected it to come to mean as much as it has in my ultimate career. I've met a lot of great players and teammates and it's been a great honor and challenge to play in A-League. I'm just glad I got a chance to win out with Big Stick in my last season and that I retired before the young studs in the league realized that they're actually better than I am. As Walt says, winning is a mindset. I've managed to win the mental game up until now, but I think a few select individuals were starting to see past the smoke and mirrors.

So long, and thanks for all the memories.

Monday, August 9, 2010

Interval Run

Eager to get in some exercise, I went for a quick run today in Oneonta.

7:00 Run
15:00 Interval Run (:30 hard, :30 easy)

60 x Push-ups w/ feet on bench
60 x Crunches
60 x Squats

Saturday, August 7, 2010

Spring Lake Shenanigans

Old friends and new met up at Pete's place in Spring Lake for some beach time fun and fabulous Reavey BBQ. I got in a fair amount of throwing, some volleyball, a quick game of Mr. Nips and a bunch of body surfing. Man, the current was strong today and keeping from washing down the beach was like swimming on a treadmill. Fortunately, there were plenty of grilled clams to recharge the batteries.

Thursday, August 5, 2010

Suicides, Box Jumps, Back Extensions, Deadlifts

Warm-up:
5:00 Suicides, non-stop
Active Stretching

3 Rounds for time of:
2:00 Suicides, non-stop
20 x Box Jumps, 24" box
20 x Back Extensions
20 x Deadlift, 205lbs
Total Time: 29:30

Thursday, July 29, 2010

MCUDL A League

The final game of the regular season was fittingly against the Roots of Rhythm for sole possession of first place. The game was a battle but we maintained the slightest of edges throughout, with several runs 'on serve' and we ended up winning 15-12.

Wednesday, July 28, 2010

Run 5K

Today's WoD was a 5K so I did some quick stretching and Dustin and I headed to the Central Park jogging path around the Jackie O. Reservoir. I still have no idea how to pace myself on these things. I generally assume I'm going to die early on if I push too hard and end up sprinting the last 1/4 mile or so when I can finally see the light at the end of the tunnel. Today was no exception. At any rate, it served as a good recovery run after yesterday's Air Force WoD.

5K + a slight detour around construction = 24:10 (11:41 split time)

50 x Bench Press w/ 30lb Dumbbells

Tuesday, July 27, 2010

Air Force WoD

Warm-up:
1 mile @ 9 mph
Active Stretching

For time:
20 Thrusters (85lbs.)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Here are the rules: Each athlete must do 4 burpees at the beginning of every minute (including at the start of the WOD) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min time limit.
My time: ~10:00 - I got the minute-timer going but somehow failed to start the stopwatch.

10:00 Exercise Bike

Saturday, July 24, 2010

Wildwood 2010

We headed down to the shore for one last Wildwood and man was it hot. Unfortunately it was a bit too hot for the Squiggle Monster and Grandmummy so they retreated to the hotel after two rounds and we opted to skip out on Sunday altogether. Still, I got in 7 games on Saturday and caught up with a few folks, though not nearly as many as I would have liked. 15 years after my first Wildwood, this was very likely my last.

Thursday, July 22, 2010

Snatches, Pull-ups, Push-ups, Squats

Dustin pulled todays WoD from Crossfit Football...

Warm-up:
Active stretching

Complete as many rounds as possible in 12 minutes:
2 Power Snatches @ 125lbs
2 Round of 3 Pull Ups, 5 Push Ups, 7 Air Squats
Total Rounds: 7 (plus 1 snatch)
(NB - Most of my snatches ended up being Clean and Presses, but Dustin noticed my grip was too narrow and had me move my hands out to the stops. Should help next fix things go around.)


Afterwards I went into the gym for a few minutes to do some light footwork practice.

Wednesday, July 21, 2010

Mercer A League

I arrived early enough to get in a solid run, some plyos, a fair amount of throwing and a full active stretching routine. After that, we squared off against the Mudsharks. Our patient O and aggressive D made short work of the game, despite some odd score-keeping and we took the W 15(19?)-3.

Afterwards, I ran 20 x 40 yard sprints, rest = walk 25 yards.

Monday, July 19, 2010

Quick Bodyweight Ladder

Did the following ladder before bed:
10-9-8-7-6-5-4-3-2-1
Push-ups, chest to the floor
TOs
Squats

Thursday, July 15, 2010

20:00 of 400s

Dustin and I headed for Central Park to do today's workout.

For 20 minutes:
Run 400 meters (sprint 200m, turn, sprint back)
Rest precisely the time of the previous run
8 x 400 completed: 1:12, 1:13, 1:15, 1:19, 1:20, 1:29, 1:25, 1:23

Tuesday, July 13, 2010

Fight Gone Bad

Warm-up:
Active Stretching

CFWoD for 7/13/10:
Fight Gone Bad
3 rounds of:
1:00 Wall-ball (reps: 38, 40, 35)
:15 rest
1:00 Sumo Deadlifts @ 75lbs (reps: 24, 19, 16)
:15 rest
1:00 Box Jump, 24" box (jumps: 28, 23, 21)
:15 rest
1:00 Push Press @ 75lbs (reps: 21, 16, 26)
:15 rest
1:00 Rowing Machine (pulls: 30, 35, 35)
1:30 rest

Monday, July 12, 2010

Snatches & Pull-ups

Warm-up:
1 mile @ 9mph
Active Stretching

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
10 Tuck Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
10 Tuck Pull-ups
Total Time: 22:49

Saturday, July 10, 2010

For DK

21-15-9 for time:
Push-ups
Squats
Total Time: 1:17

That was actually kinda nice. Might even make that more of a nightly routine instead of the random push-ups, pull-ups, sit-ups, squats stuff I normally throw in willy-nilly.

Friday, July 9, 2010

HP ETC: Pickup Sprints

8:39 Run

10 x 200m Pickup Sprints

200m walk

10 x 100m Pickup Sprints

4:00 Walk

8:00 Run

Thursday, July 8, 2010

Lunges, Pull-ups, Sit-ups

Warm-up:
1 mile @ 9 mph
Active Stretching

For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Total time: 19:13

8:00 Exercise Bike

Wednesday, July 7, 2010

7 Steps

7 Steps:
7 rounds of:
30 x Crunches, various positions
30 x Push-ups, various positions

100 x Squats (last ~30 holding Jamie)

Saturday, July 3, 2010

Shopping Run

Mary Ellen, Jamie and I ran into town, did some quick grocery shopping, and ran back home. Afterwards, I spent some time repairing our sidewalks and then it was off to a 4th of July pool party where, yeah, that's right, I won the disc golf competition. It wasn't quite regulation (land the cheap frisbee in the hoola hoop on the ground), but I got a bottle of wine, some lottery tickets (one won $20), and a bunch of candy. More than I ever won playing ultimate.

Friday, July 2, 2010

Bike Ride

After spending some time in the basement making things look nice for any potential buyers, I set the sprinklers out on the lawn and hopped on the bike. I rode for 40 minutes down and around Donaldson Park, through the north side of HP, past The Jake's, and back.

Thursday, July 1, 2010

Pull-ups, Dips, Sit-ups, Squats

Warm-up:
1 mile @ 9mph
Active Stretching

10 rounds for time of:
10 x Pull-ups
10 x Dips
10 x Inclined Sit-ups
10 x Squats
Total Time: 13:14

10:00 Exercise Bike

Wednesday, June 30, 2010

Overhead Carry, Wall Balls, and Farmer's Carry

Warm-up:
3:00 Jumping Rope
Active Stretching


CFWoD for 6/29/2010:
5 Rounds for time of:
40m Overhead Carry @ 105lbs
30 x Wallballs
Total Time: 18:33

Tuesday, June 29, 2010

Hill Sprints

Work didn't afford me the opportunity to get to the gym today and life got in the way of summer league so I snuck out quickly for some hill sprints this evening and then met up with Jamie and the grandparents at the park.

5:54 Run
15 x Hill Sprints (rest = jog to bottom) - 12:02
1:31 Run to park
Walked home with the family.

Monday, June 28, 2010

Deadlifts & HSPUs

Warm-up:
1 mile @ 9mph

5 rounds for time of:
5 x Deadlifts: 245lbs, 255lbs, 260lbs, 265lbs, 275lbs *
5 x HSPUs on parallelettes
Total Time: 17:43

* 255lbs was my previous PR.

Sunday, June 27, 2010

Bike Ride

After a full week of no real workouts, I got back on the horse tonight with a late evening bike ride. Mostly it was to test out my new (to me) bike that I got from Raph. Thanks Raph!! I'm not sure how much of a workout a 1/2 hour bike ride actually is, but I rode hard throughout and my butt's sore, so I guess it counts for something. Next time, I'm losing the toe clips and actually putting some air in the tires. Poco a poco...

Sunday, June 20, 2010

Fathers' Day Sprints

It's Fathers' Day, and I'm not training for anything in particular, not looking to peak for anything special unless you count Wildwood, so I went out and ran what I like to run.

8:30 Run

10 x 100 yard Sprints on the HPHS football field
I set the timer at 1:45. Every time the alarm went off, I ran a sprint. The timer beeps for 10 seconds so that added a nice little incentive. In 10 seconds, I made it 80-85 yards on each one and ran each full 100 in roughly 12 seconds.

9:55 Run



Saturday, June 19, 2010

Store Run

We needed some supplies from the store, so I strapped Jamie into the jogger and ran into town. As a product of suburbia, I'm still new to the idea of getting places under your own power. It's definitely one of the things I'll miss about living in this town. After running into town and back, I threw in 100 x push-ups, 100 x crunches, & 100 x squats.

Thursday, June 17, 2010

"Elizabeth"

Warm-up:
Active Stretching

21-15-9 for time:
135lb Clean
Dips
Total time: 10:32


Wednesday, June 16, 2010

MCUDL A League

It was back to Mercer once again for another battle with the Mudsharks. I got there nice and early and did some running, active stretching, and agility work on the agility rings (Thanks Vlad!). After that we took on the Sharks in a rather one-sided game in which I think we had maybe 4 turn-overs, tops. Stick was looking strong and confident and quickly took the win 15-2.

Tuesday, June 15, 2010

Treadmill & Wall balls

Warm-up:
5:00 Jumping Rope
Active Stretching

For time:
Run 1 mile @ 10mph (6:00)
50 x Wall balls
Run 1/2 mile @ 10mph (3:00)
35 x Wall balls
Run 1/4 mile @ 10mph (1:30)
20 x Wall balls
Total Time: 19:08

5:00 Exercise Bike

Monday, June 14, 2010

Bench Press and Rowing

Warm-up:
1/2 mile Barefoot running at 8mph
Active Stretching

For time:
Row 500m
30 x 135lb Bench Press
Row 1000m
20 x 135lb Bench Press
Row 2000m
10 x 135lb Bench Press
Total Time: ~30:00 (sharing equipment meant for some longer rest times which I may or may not have needed)

7:00 Exercise Bike

Sunday, June 13, 2010

Pull-ups, Push-ups, Squats

CFWoD for 6/11/10:
15 rounds for time:
5 x Pull-ups
10 x Push-ups
15 x Squats
Total Time: 12:23



Saturday, June 12, 2010

Baby Joggin'

Jamie and I went out for some fresh air before the US-UK game. We ran for a little over 25', then stopped at the park for a breather and walked around for another 25' before finally heading home to catch the match. Turns out, 20' is about the limit of my calf strength at this point. After that, it was difficult for me to maintain proper form and, after 5' of letting my ego take over, I opted to walk the rest of the way. I'm slowly developing the musculature to handle forefoot striking, but I'm not quite there yet.

Thursday, June 10, 2010

Circuit: Run, Thrusters, Pull-ups, DB Swings

Warm-up:
12:00 Elliptical Machine
Active Stretching

Circuit for time:
Run @ 10mph for 30 Calories
30 x 85lb Thrusters
30 x Pull-ups
30 x 55lb Dumbbell Swings
Run @ 10mph for 20 Calories
20 x 85lb Thrusters
20 x Pull-ups
20 x 55lb Dumbbell Swings
Run @ 10mph for 10 Calories
10 x 85lb Thrusters
10 x Pull-ups
10 x Dumbbell Swings
Total Time: 23:36

Monday, June 7, 2010

"Randy"

Warm-up:
7:30 Elliptical Machine
Active Stretching

75 x 75lb Power Snacth
Total Time: 8:47

Sunday, June 6, 2010

Nightrunning

After a long afternoon of working on the house, I decided to go for a run to clear my mind and get some fresh air. It was a beautifully cool and breezy night and the humidity seemed to have vanished... reminded me of upstate NY almost. Since the neighborhood's sidewalks are uneven and unlighted, I opted to run down the main streets instead to New Brunswick and back.

11:41 from my doorstep to midpoint of Albany Street bridge (downhill/downwind)
:30 to enjoy the view, which sucked due to all the street lights and headlights
11:35 back (uphill/upwind)

cooled down with a walk around the block

Not as good as nightswimming, but nothing to sneer about.

Thursday, June 3, 2010

"The Se7en"

Warm-up:
7:00 Elliptical Machine
Active Strecthing

"The Seven"
Seven rounds for time of:
7 x Handstand push-ups
7 x 85 pound Thruster (1st round @ 135 lbs)
7 x Knees to elbows
7 x 195 pound Deadlift (1st round @ 245 lbs)
7 x Burpees
7 x 55 pound Dumbbell swings
7 x Pull-ups
Total Time: 39:57

Wednesday, June 2, 2010

MCUDL A League

Tonight, Stick squared off against Rutgers. My legs were a bit heavy from yesterday's WoD and I felt slow as shit, but fortunately my teammates picked me up and we cruised to a comfortable victory. Afterwards, Dusty done laid me low with some Angel's Share (ale aged in oak barrels, one whiskey, one brandy) and some Rochefort 6.

Tuesday, June 1, 2010

"Arnie"

Warm-up:
Active Stretching

For time:
With a single 25lb kettlebell:
21 Turkish get-ups, Right arm
50 Swings, alternating arms
21 Overhead squats, Left arm
50 Swings, alternating arms
21 Overhead squats, Right arm
50 Swings, alternating arms
21 Turkish get-ups, Left arm
Total time: 18:23


Monday, May 31, 2010

HP ETC

Mary Ellen, Jamie and I ran over to the track so I could do a little workout in the mid-day heat. I pushed Jamie on the way there, then passed her off to Mary Ellen for the track workout and the run home.

9:08 run w/ baby jogger
2:30 walking rest

5 x 200s, 1:30 rest:
:32
:33
:34
:32
:30

5:00 rest

1 x 400:
1:06

5:00 rest

5 x 200s, 1:30 rest:
:32
:37 (pathetic)
:34
:34
:29

8:00 walking rest

8:20 run

Friday, May 28, 2010

"Nutts"

Warm-up:
5:00 Rowing Machine
Active Stretching

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Tuck Jumps
Run 400 meters with a 45lb plate
Total Time: 29:23

Wednesday, May 26, 2010

"Fran" and Core WoD

Warm-up:
10:00 Rowing Machine
Active Stretching

21-15-9 for time:
95lb Thrusters
Pull-ups
Total Time: 5:31

3 rounds of:
1:00 holding Hanging Tuck
30 x 45lb Good Mornings
60 x Sit-ups on Inclined Bench
30 x Back Extensions w/ 25lb plate


Tuesday, May 25, 2010

MCUDL A League

Tonight marked my first official game as a summer league-only player. After receiving our trophies as 2009 champs (Go Stick!) we kicked off the 2010 season against TCNJ. They seemed to be a bit intimidated by our flashy hardware and had trouble completing passes in the first half. Good thing too, because I was playing some pretty uninspired ultimate. They picked things up a bit in the second half but it was too late. Big Stick wins 15-5.

Afterwards, Tous, Billy M. and I got in some throwing, a 3-man break mark drill, and a full-field suicide w/ push-ups (Tous and Billy did at least one more after that) and we all hung around to toast Walt on his 30th birthday.

Happy birthday, Dub!

Monday, May 24, 2010

AMRAP 12: Pull-ups, Push-ups, Tuck Jumps

Warm-up:
8:00 Elliptical Machine
Active Stretching

AMRAP 12:
5 x Pull-ups
10 x Push-ups
15 x Tuck Jumps
Total rounds: 13

10:00 Exercise Bike

Sunday, May 23, 2010

Yard work and baby jogging.

After a few hours of yard work, we decided fajitas sounded like a good dinner plan, but lacked a few key ingredients. So, I packed Jamie into the jogger and ran into town. Best I can tell, it's a mile and change to the store. I was feeling good so I kept the pace up.

6:56 there
6:30 back

Thursday, May 20, 2010

Running in the Park

Took some time during lunch to run in Central Park. It went a little something like this:

4:22 run
10 x Muscle-ups
25 x Squats
25 x Push-ups

4:20 run
10 x Muscle-ups
25 x Squats
25 x Push-ups

3:59 run

Wednesday, May 19, 2010

Anaerobic Endurance WoD

Warm-up:
7:00 Elliptical Machine
Active Stretching

Anaerobic Endurance WoD from CF Endurance:
5 rounds for time of:
10 GHD Sit Ups
15 GHD Glute Ham Raises
20 Medicine Ball Slams
(2:00 rest between sets)
Total time: 21:39

Tabata Treadmill
8 x :20 on, :10 off @ 10mph, 7% incline

Sunday, May 16, 2010

Bell Crack, Day 2

Team Evil Death went 1-1 on the day.

The combined Philly team then played a combined Truck Stop team and won by a break or two.

Friday, May 14, 2010

Throwin' in CP

Got in a solid 40 minutes of tossin' the B in Central Park today. There was a bit of a breeze, just enough to make playing the angles more fun. If there's one thing I need to get more of in my work outs, it's skill work. Thanks to Dustin for coming out.

Wednesday, May 12, 2010

Pull-ups, Dips, Power Cleans, Hill Runs

Warm-up:
5:00 Jumping Rope
Active Stretching

5 rounds of:
20 x Pull-ups
20 x Dips
10 x 135lb Power Cleans
220m Run (.14 miles @ 10mph, 10% incline)

Didn't time it, but it was 30 minutes or more. As RX'd call for muscle-ups, and I can definitely do 25 muscle-ups, but unfortunately there is no way to do them on our damn equipment. I started off with 3 dead-hang MUs, but after smashing me knee and hip bone, I switched to the subs. 100/100 pull-ups/dips is harder for me at this stage than 25 muscle-ups.

Tuesday, May 11, 2010

Hill Sprints

It was a bit dreary out, so I took advantage of my folks' hospitality and left Jamie home for this run.

4:26 Run to hill
15 x Hill Sprints, rest = jog back to start (12:07)
1:07 Run to park
2:30 Rest
10 x Muscle-ups
2:16 Run home

Monday, May 10, 2010

AMRAPs

Warm-up:
3/4 mile @ 8.5 mph
1/4 mile @ 10 mph
Active Stretching

AMRAP 10:
10 x Thrusters w/ 25lb Dumbbells
10 x TOs
Total rounds: 10

AMRAP 5 wearing 25lb weight vest:
3 x Pull-ups
5 x Plyo Clap Push-ups (hands and feet clap)
Total rounds: 7

10:00 Rowing Machine

Wednesday, May 5, 2010

CF Dumbbell Complex

Warm-up:
8:00 Elliptical Machine
Active Stretching

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

1: 25lbs, 2: 35lbs, 3: 40lbs, 4: 45lbs, 5: 50lbs

Tuesday, May 4, 2010

Tabata Sprint Ladder

Warm-up:
Pose Drills
Active Stretching

TSL:
10 x :20 sprint, :10 rest
4:00 rest
8 x :20 sprint, :10 rest
3:00 rest
6 x :20 sprint, :10 rest
2:00 rest
4 x :20 sprint, :10 rest
1:00 rest
2 x :20 sprint, :10 rest


Monday, May 3, 2010

Power Snatches & Pull-ups

Warm-up:
Pose Drills
Active Stretching

21-15-9 for time:
Power Snatches, 95lbs
Pull-ups
Total Time: 14:40

Sunday, May 2, 2010

Curb Appeal & Hill Sprints

I put in another full day of working on the house. The backyard got a second pass with the rotor-tiller, then raked, then seeded, then raked again, then spread with sphagnum moss (locks in the moisture, who knew?), then watered. Right now, all that back breaking work has resulted in the most beautiful .25 acre of mud you've ever seen.

Next up, the front yard got similar treatment, but to a far lesser extent. Dug up a few bare spots with smaller tiller, then laid down a bunch of new top soil, fertilizer, lime, and seed. Same deal with the raking and the watering and the mud. I'm going to be pissed if I don't see any grass.

I also spread mulch around all the foundation bushes, dug a hole to drop in a new planter/old chiminea, did my best to clean up after myself, and just before dark, Mary Ellen, Jamie and I went out to run some hill sprints:

5:22 Run
10 x Hill Sprints, pushing stroller
1 x Hill Sprint, sans stroller
some swing time at the park for Jamie
2:00 Run home

Saturday, May 1, 2010

Cleaning the Basement, Baby Jogger Fartleks, Putting in a Lawn

I spent the morning and the early afternoon cleaning out the basement (damn cats!). Afterwards, Jamie and I went for a run to clear the dust and lysol out of the ole lungs:

5:00 Run
20:00 Farlek intervals (:30 work, :30 rest)
5:00 Run
15:00 walk since Jamie was enjoying the nice weather

After that, my father-in-law stopped by and we installed new accent lights in the front and then went to Home Depot to rent a tiller (ARR ARR ARR) to get a start on Sunday's project: put in a real lawn. I closed the evening out with a couple of hours of pushing that thing around to dig up the back yard. 300lbs of gas-propelled, soil chewing teeth. Awesome!

Friday, April 30, 2010

Burpees, Sit-ups, DB Swings, Pull-ups, HSPUs

Warm-up:
8:00 Rowing Machine
Active Stretching

For time:
70 x Burpees
60 x Inclined Sit-ups
50 x 55lb Dumbbell swings
40 x Pull-ups
30 x HSPUs
Total time: 14:26

5:00 Exercise Bike

Wednesday, April 28, 2010

Bodyweight 600

Warm-up:
5:00 Elliptical Machine
Active Stretching

Bodyweight 600:
10 rounds for time of:
10 x Mahlers
10 x Burpees
10 x Push-ups
10 x Squats
10 x Butt Kickers
10 x Crunches
Total time: 27:58

7:00 Exercise Bike

Tuesday, April 27, 2010

HSPUs, Pull-ups, DB Swings, Sit-ups, & Burpees

Warm-up:
Pose Drills
5:00 @ 8.5 mph barefoot
Active Stretching

For time:
30 x Hand-stand Push-ups
40 x Pull-ups
50 x 55lb Dumbbell Swings
60 x Inclined Sit-ups
70 x Burpees
Total time: 17:10

Tabata Treadmill, 10mph @ 7% incline

5:00 Exercise Bike

Saturday, April 24, 2010

Wednesday, April 21, 2010

Tabata Sprint Ladder

Warm-up:
5:00 Elliptical
Active Stretching

Tabata Sprint Ladder:
10 x Tabata Sprints (:20 sprint, :10 rest)
4:00 Rest
8 x Tabata Sprints
3:00 Rest
6 x Tabata Sprints
2:00 Rest
4 x Tabata Sprints
1:00 Rest
2 x Tabata Sprints

Tuesday, April 20, 2010

SOMA Center

Since my mom-in-law was nice enough to watch Jamie tonight, Mary Ellen and I went to the SOMA Center in Highland Park for an hour and a half of Yoga.

Crucible Deck

Warm-up:
8:00 Elliptical Machine
Active Stretching

Crucible Deck of Cards for time:
spade: 80yd sprint (40 out, 40 back)
heart: 10 x push-ups
diamond: 10 x squats
club: 10 x full body crunches
Total Time: 13:45
(And I threw in 2 extra sprints at the end out of pride)

Monday, April 19, 2010

Lunges, Squats, Back Extensions.

Warm-up:
Pose Drills
5:00 @ 7mph
5:00 Elliptical Machine
Active Stretching

CFWoD for 4/19/10:
3 rounds for time of:
100 ft Walking Lunge
50 x Squats
50 x Back Extensions
Total Time: 12:07

50 x Inclined Sit-ups

Nightcap:
Before bed I threw in 100 push-ups, 100 squats, and 100 full body crunches

Saturday, April 17, 2010

Wednesday, April 14, 2010

Filthy 50

Warm-up:
Pose Drills
Direction Change Drill
Active Stretching

Filthy 50 for time:
50 x box jumps
50 x jump pull-ups
50 x KB swings, 25lbs
50/leg x lunges
50 x K2Es
50 x push press, 45lbs
50 x back extensions
50 x wall balls
50 x burpees
50 x tuck jumps
Total time: 18:50

Pose Drills
200 x Heel Raises
100 x Toe Raises