Brumfis Pickup

I went out to New Brunswick to play pick-up for the first time this year on the frozen ground of Buccleuch Park.  Walt and I ran a half lap of the park, during which I did a quick 5 x muscle-ups, before taking the field to get some throwing in.  After that, we were able to get a good 1.5 hours of 6 v 6 and, if memory serves, a little 7 v 7 as well.

Bodyweight Circuit

Warm-up:

5:00 Jumping Rope 
Active Stretching

Body Weight Circuit:
3 rounds for time of:

10 x Hand-stand Push-ups
50 x Squats
15/arm x Hand-stand Run
10 x Pull-ups
50 x Push-ups
Total Time: 21:51

8:00 Elliptical Machine

Fight Gone Bad

Warm-up:

7:00 Jumping Rope (1:30 normal, 1:30 jog, 2:00 x-overs, 2:00 double-unders)
Active Stretching

Fight Gone Bad:
3 rounds of:

1:00 Wall Ball (29, 29, 22)
1:00 Sumo Deadlift High-Pull @ 75lbs (19, 13, 15)
1:00 Box Jumps (53, 45, 44)
1:00 Push Press @ 75lbs (23, 30, 27)
1:00 Jumping Rope (109, 80, 118)
1:00 Rest
(I set the timer to repeat at 1:10, giving some extra time to move bet. stations)

5:00 Exercise Bike

Thrusters and Rowing

Warm-up:

5:00 Jumping Rope
Active Stretching

CFWoD for 1/25/10:
5 Rounds for time of:

500m Rowing Machine
7 x 135lb Thrusters
Total Time: 23:33

7:00 Exercise Bike

Deadlifts and Pull-ups

Warm-up:

5:00 Jumping Rope (1:30 normal, 1:30 jog, 1:00 cross-over [attempts], 1:00 double-unders)
Active Stretching

CFWoD for 1/24/2010:
For time:

15 x Deadlifts @ 225lbs
30 x Pull-ups
12 x Deadlifts @ 225lbs
15 x Pull-ups
9 x Deadlifts @ 225lbs
9 x Pull-ups
6 x Deadlifts @ 225lbs
6 x Pull-ups
3 x Deadlifts @ 225lbs
3 x Pull-ups
Total Time: 32:51

Jumping Rope, Tuck Jumps, & Back Extensions

Warm-up:

15:00 Jumping Rope (working on jogging, shuffling, cross-overs, and double-unders)
Active Stretching

CFWoD for 1/22/10:
3 rounds for time:

50 x Tuck Jumps
50 x Back Extensions
Total Time: 13:57 - way slow, but I had to share the GHD so most of it was spent waiting in line.

6:00 Jumping Rope - more double-under work

HS Runs & GHD Sit-ups

My legs were pretty much crushed from the last two workouts so I treated today as an active rest day.

Warm-up:

10:00 Elliptical Machine
Active Stretching

Shoulder & Core Circuit:
3 rounds of:

30/arm x Hand-stand Run ( explanation/video )
30 x GHD Sit-ups

15 x Horizontal Pull-ups

Burpee Pull-ups

Warm-up:

5:00 Elliptical Machine
Active Stretching

CFWoD for 1/20/10:
For time:

100 x Burpee pull-ups
Total Time: 13:02 
(I think I can shave quite a bit off  this time given how sore my legs were from yesterday's workout)

5:00 Exercise Bike

Squat Hell (... and some pull-ups and pushups)

Warm-up:

6:00 Jumping Rope
Active Stretching

CFWoD for 1/16/10:

"With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.  Don't do more than 60 squats in any round.  In any case, stay moving for at least 12 minutes."

1. 50 Squats
2. 10 Pull-ups
3. 45 Squats
4. 15 Push-ups
5. 53 Squats
6. 7 Pull-ups
7. 46 Squats
8. 14 Push-ups
9. 55 Squats
10. 5 Pull-ups
11. 45 Squats
12. 15 Push-ups
13. 53 Squats
14. 7 Pull-ups
15. 40 Squats
16. 20 Push-ups
17. 52 Squats
18. 8 Pull-ups
19. 43 Squats
20. 17 Push-ups
21. 50 Squats
22. 10 Pull-ups
23. 44 Squats
24. 16 Pull-ups
    

Baby Joggin' and Trails

Jamie and I went exploring today.  After running on the streets for a bit, we came upon a trail and decided to go off-roading.  Unfortunately, it was a bit short lived as the first train led to a swamp and the second trail quickly got too narrow for the stroller.  Afterward, we ran into Josh and went for a stroll around the neighborhood.

30/arm Hand-stand Runs
11:13 Street Run
7:10 Trail Run
11:01 Street Run
 Walk around the neighborhood
30/arm Hand-stand Runs

Baby Hill Sprints & Muscle-ups

Mary Ellen and I met up with our neighbor, Josh, for a little running in the warm weather.

• 6:45 run
• 10 x Hill Sprints
• short run
• 10 x Muscle-ups
• 3:30 run
  

Blackjack Circuit

Warm-up:

8:00 Elliptical Machine
Active Strecthing

Blackjack Circuit:
3 rounds for time of:

21 x K2Es
21 x KB Swings @ 25lbs
21 x Push-ups
10 x Rope Grip Pull-ups
21 x Box Jumps
21 x GH Back Extensions
21/leg x Lunges
Total Time: 22:29

5:00 Jumping Rope

Bench Press & Pull-ups

Warm-up:

8:00 Elliptical Machine
Active Stretching

CFWoD for 1/13/10:
"Lynne"
5 Rounds for max reps of:

Bench Press:  

1. 25 x 105lbs
2. 12 x 125lbs
3. 9 x 125lbs
4. 10 x 125lbs
5. 7 x 125lbs
   

 Pull-ups:

1. 17
2. 15
3. 15
4. 15
5. 13

 NB - We don't have a bench with a rack in our gym, so each round of bench presses involved a deadlift, positioning yourself over the bench, a clean, then sitting down and lying back into bench press position.  Anyway, that,  plus the fact that I haven't truly benched anything since the 90s, is my excuse for the non-body-weight bench presses.

Lunges, Broadjumps, 200s

Warm-up:

8:00 Elliptical Machine
Active Stretching
10 x slow, strict pull-ups
10 x slow dips

CFWoD for 1/12/10:
3 rounds for time of:

50 x Lunges
50 x Broadjumps
200m run (:45 @ 10mph and 5% incline)
Total Time: 20:00

5:00 Exercise Bike

Bouldering

Mary Ellen and I drove down to Hamilton, NJ to try our hands at some indoor rock-climbing.  Not having taken any ropes classes, we stuck with the bouldering wall and traverse course.  While it was definitely fun, our experience was greatly limited by our hand strength or lack-there-of.   

Mercer Midnight Madness

Not sure what the hell I was thinking, but I headed down to I195 for some indoor ultimate at 12 AM.  5 games later, the sun was almost up and we all were exhausted. I was a lot of fun, but I'm not sure I'd do it again.  And I'd write more, but I'm too damn tired.

Pull-ups & Wallballs

Warm-up:

1 mile @ 8.5 mph
Active Stretching

CFWoD for 1/06/2010 (scaled):
5 rounds for time of:

15 x Pull-ups
25 x Wallballs
Total Time: 14:44

400s, Sit-ups, Hip Extensions

Warm-up:

5:00 Elliptical Machine
Active Stretching

CFWoD for 1-05-2010:
5 rounds for time of:

run 400m (1:30 @ 10mph)
25 x GHD Sit-ups
25 x Hip Extensions
Total Time: 28:44

1:00 holding Front Tuck Lever as high as possible

Pull-ups, Dips & Squats

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Modified CFWoD for 1/4/2009:
3 Rounds for time of:

10 x 3 pull-ups, 3 Dips
75 x Squats
Total Time: 21:44

10:00 on the heavy bag (mostly just working on remembering my form)

7:00 Jumping Rope (as consecutive as possible with my limited skill, though I did max at 5 double-unders)

1:00 Holding Tuck Planche (:14, :16:, :11, :9, : 12)

5:00 Exercise Bike

Baby Joggin'

It didn't take me long to realize not wearing gloves today was a huge mistake.  Based on that tactical error, we didn't spend too long in the great outdoors.  I opted to run as fast as I could on a zig-zagging path through the neighborhood until I reached the end, and then run straight back, with a brief stop at the playground to get in 10 muscle-ups (surprisingly difficult when your fingers are numb).

10:00 run
10 x muscle-ups
4:00 run