On the off chance that anyone actually reads this thing, keep this in mind: I'm no professional, just some nut who wants to be in shape some day.
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 @ 11mphActive Stretching
3 rounds for time of:
40 x 33lb DB swings30 x Push-press, 45lb bar20 x Pull-upsTotal 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 Press10 x Dips10 x K2EsTotal: 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:
10 rounds for time of:
6:00 Bike
3/4 mile run @ 9mph, 1/4 mile @ 11mphCF Hero Workout: Bulger
Active Stretching
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:
~15:00 throwing
6:25 run home
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 BikeActive Stretching
Three Rounds of:
15 x 95lb Hang Power Cleans15 x BurpeesTotal 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 @ 11mphActive Stretching
CFWoD for 10/13/10:
For time:
10 Muscle-ups50 Push Press, 45lb bar8 Muscle-ups40 Push Press6 Muscle-ups30 Push Press4 Muscle-ups20 Push Press2 Muscle-ups10 Push PressTotal 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 @ 11mphActive Stretching
CFW0D for 10/7/10:
21-15-9:
43lb Dumbbell Snatch, right43lb Dumbbell Snatch, leftPull-upsTotal 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 @ 11mphActive Stretching
CFWoD for 10/4/10 (scaled):
For time:
25 x 115lb Back Squat12 x Pull-ups20 x 135lb Back Squat12 x Pull-ups15 x 155lb Back Squat12 x Pull-ups10 x 165lb Back Squat12 x Pull-ups5 x 185lb Back Squat12 x Pull-upsTotal 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 @ 11mphActive Stretching
CF Hero Workout: "Ryan"
5 rounds for time of:
7 x Muscle-ups21 x BurpeesTotal time: 22:49
6:00 Exercise Bike
Thursday, September 30, 2010
Hero: "Jack"
Warm-up:
Complete as many rounds as possible in 20 minutes of:
3/4 mile @ 9mph, 1/4 mile @ 11mphActive Stretching
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 boxTotal Rounds Completed: 9
6:00 Exercise Bike
Monday, September 27, 2010
Deadlifts & Push-ups
Warm-up:
CFWoD for 9/27/10:
Ten rounds for time of:
6:00 Exercise Bike
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:
Three rounds, 9-6-and 3 reps, for time of:
1 mile, treadmill (started at 8mph and worked up to 11mph for theCFWoD for 9/17/10:
last 1/4 mile)
Active Stretching
Three rounds, 9-6-and 3 reps, for time of:
Muscle-UpI was definitely sore from Thursday's "triumphant return" so it took a bit to get going today. The hammies are particarly sore.
95 pound barbell Thrusters
Total time: 8:43
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.
For time:
Warm-up:
1 mile (.85 @ 9mph, .15 at 11mph)Active Stretching
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:
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 Press10 x Burpees
15:00 run around the neighborhood, past the Soccer HoF, and back.
Thursday, September 9, 2010
Wednesday, September 8, 2010
Bodyweight Circuit
Not much maybe, but it's something...
10 rounds of:
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.
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 backTotal Time: 6:42
1 mile run @ 10mph
Thursday, August 26, 2010
Bodyweight Destruction
Warm-up:
1 mile @ 9mphActive Stretching
5 rounds for time of:
50 Jump and touch backboard (18" jump)
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-upsTotal Time: 47:27
Monday, August 23, 2010
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.
15 rounds for distance of:
8:31 Run to the track
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 @ 9mphActive Stretching
AMRAP 20 of:
6 x Pull-ups6 x Dips4 x Handstand Push-ups8 x 50lb Dumbbell SwingsTotal 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-stopActive Stretching
3 Rounds for time of:
2:00 Suicides, non-stop20 x Box Jumps, 24" box20 x Back Extensions20 x Deadlift, 205lbsTotal 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:
For time:
1 mile @ 9 mphActive Stretching
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...
Complete as many rounds as possible in 12 minutes:
Warm-up:
Active stretching
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.
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
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 run8 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:
CFWoD for 7/13/10:
Fight Gone Bad
3 rounds of:
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 @ 9mphActive Stretching
CFWoD for 7/12/10: "Joshie"
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-upsSquatsTotal 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:
For time:1 mile @ 9 mphActive Stretching
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-upsTotal time: 19:13
8:00 Exercise Bike
Wednesday, July 7, 2010
7 Steps
7 Steps:
100 x Squats (last ~30 holding Jamie)
7 rounds of:
30 x Crunches, various positions30 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 @ 9mphActive Stretching
10 rounds for time of:
10 x Pull-ups10 x Dips10 x Inclined Sit-ups10 x SquatsTotal Time: 13:14
10:00 Exercise Bike
Wednesday, June 30, 2010
Overhead Carry, Wall Balls, and Farmer's Carry
Warm-up:
CFWoD for 6/29/2010:
5 Rounds for time of:
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.
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 parallelettesTotal 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
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 RopeActive Stretching
For time:
Run 1 mile @ 10mph (6:00)50 x Wall ballsRun 1/2 mile @ 10mph (3:00)35 x Wall ballsRun 1/4 mile @ 10mph (1:30)20 x Wall ballsTotal Time: 19:08
5:00 Exercise Bike
Monday, June 14, 2010
Bench Press and Rowing
Warm-up:
1/2 mile Barefoot running at 8mphActive Stretching
For time:
Row 500m30 x 135lb Bench PressRow 1000m20 x 135lb Bench PressRow 2000m10 x 135lb Bench PressTotal 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-ups10 x Push-ups15 x SquatsTotal 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 MachineActive Stretching
Circuit for time:
Run @ 10mph for 30 Calories30 x 85lb Thrusters30 x Pull-ups30 x 55lb Dumbbell SwingsRun @ 10mph for 20 Calories20 x 85lb Thrusters20 x Pull-ups20 x 55lb Dumbbell SwingsRun @ 10mph for 10 Calories10 x 85lb Thrusters10 x Pull-ups10 x Dumbbell SwingsTotal Time: 23:36
Monday, June 7, 2010
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:
"The Seven"
Seven rounds for time of:
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-upsTotal 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 arm50 Swings, alternating arms21 Overhead squats, Left arm50 Swings, alternating arms21 Overhead squats, Right arm50 Swings, alternating arms21 Turkish get-ups, Left armTotal 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:
5:00 rest
1 x 400:
5:00 rest
5 x 200s, 1:30 rest:
8:00 walking rest
8:20 run
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 MachineActive Stretching
For time:
10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10'200 Tuck JumpsRun 400 meters with a 45lb plateTotal Time: 29:23
Wednesday, May 26, 2010
"Fran" and Core WoD
Warm-up:
10:00 Rowing MachineActive Stretching
Fran:
21-15-9 for time:
95lb ThrustersPull-upsTotal Time: 5:31
3 rounds of:
1:00 holding Hanging Tuck30 x 45lb Good Mornings60 x Sit-ups on Inclined Bench30 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 MachineActive Stretching
AMRAP 12:
5 x Pull-ups10 x Push-ups15 x Tuck JumpsTotal 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 MachineActive Stretching
Anaerobic Endurance WoD from CF Endurance:
5 rounds for time of:
10 GHD Sit Ups
15 GHD Glute Ham Raises20 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.
Saturday, May 15, 2010
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 RopeActive Stretching
5 rounds of:
20 x Pull-ups
20 x Dips10 x 135lb Power Cleans220m 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 mph1/4 mile @ 10 mphActive Stretching
AMRAP 10:
10 x Thrusters w/ 25lb Dumbbells10 x TOsTotal 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 MachineActive Stretching
Five rounds of:5 Dumbbell deadlifts5 Dumbbell hang cleans5 Dumbbell push presses5 Dumbbell squatsIncrease 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 DrillsActive Stretching
TSL:
10 x :20 sprint, :10 rest4:00 rest8 x :20 sprint, :10 rest3:00 rest6 x :20 sprint, :10 rest2:00 rest4 x :20 sprint, :10 rest1:00 rest2 x :20 sprint, :10 rest
Monday, May 3, 2010
Power Snatches & Pull-ups
Warm-up:
Pose DrillsActive Stretching
21-15-9 for time:
Power Snatches, 95lbs
Pull-upsTotal 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 Run10 x Hill Sprints, pushing stroller1 x Hill Sprint, sans strollersome swing time at the park for Jamie2:00 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 Run20:00 Farlek intervals (:30 work, :30 rest)5:00 Run15:00 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 MachineActive Stretching
For time:
70 x Burpees60 x Inclined Sit-ups50 x 55lb Dumbbell swings40 x Pull-ups30 x HSPUsTotal time: 14:26
5:00 Exercise Bike
Wednesday, April 28, 2010
Bodyweight 600
Warm-up:
5:00 Elliptical MachineActive Stretching
Bodyweight 600:
10 rounds for time of:
10 x Mahlers10 x Burpees10 x Push-ups10 x Squats10 x Butt Kickers10 x CrunchesTotal time: 27:58
7:00 Exercise Bike
Tuesday, April 27, 2010
HSPUs, Pull-ups, DB Swings, Sit-ups, & Burpees
Warm-up:
Pose Drills5:00 @ 8.5 mph barefootActive Stretching
For time:
30 x Hand-stand Push-ups40 x Pull-ups50 x 55lb Dumbbell Swings60 x Inclined Sit-ups70 x BurpeesTotal 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 Rest8 x Tabata Sprints3:00 Rest6 x Tabata Sprints2:00 Rest4 x Tabata Sprints1:00 Rest2 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 MachineActive Stretching
Crucible Deck of Cards for time:
spade: 80yd sprint (40 out, 40 back)heart: 10 x push-upsdiamond: 10 x squatsclub: 10 x full body crunchesTotal 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 Drills5:00 @ 7mph5:00 Elliptical MachineActive Stretching
CFWoD for 4/19/10:
3 rounds for time of:
100 ft Walking Lunge50 x Squats50 x Back ExtensionsTotal Time: 12:07
50 x Inclined Sit-ups
Nightcap:
Before bed I threw in 100 push-ups, 100 squats, and 100 full body crunches
Sunday, April 18, 2010
Saturday, April 17, 2010
Wednesday, April 14, 2010
Filthy 50
Warm-up:
Pose DrillsDirection Change DrillActive Stretching
Filthy 50 for time:
50 x box jumps50 x jump pull-ups50 x KB swings, 25lbs50/leg x lunges50 x K2Es50 x push press, 45lbs50 x back extensions50 x wall balls50 x burpees50 x tuck jumpsTotal time: 18:50
Pose Drills
200 x Heel Raises
100 x Toe Raises
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