Tuck Jumps, Box Jumps & DB Swings

Warm-up:

1/2 mile @ 8.5mph (toe striking)

Active Stretching

CFWoD for 3/29/2010:

5 rounds for time:

40 x Tuck Jumps

30 x Box Jumps

20 x 40lb Dumbbell Swings

Total Time: 23:58

7:00 Exercise Bike

Tryout Run-through

3 hours at Edgely running through the format and getting all the details ironed out before the first tryout on 4/10. Coach runs a tight ship. It's gonna be fun... and very challenging too.

Afterwards I even got in a few points of pick-up. Turn-out was great and the level and intensity were starting to amp up with tryouts approaching. Good to see. It was nice to have Joel and Skip out as well to push the intensity.

Just Muscle-ups

2:53 run to playground

30 x Muscle-ups for time: 8:50

2:40 run home

Rowing and DB Snatches

Warm-up:

1 mile @ 8.5 mph (all fore-foot strikes)

Active Stretching

CFW0D for 3/21/2010:

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

Total Time: 20:13

These are one-arm snatches, alternating arms.

7:00 Exercise Bike

Pull-ups, Sit-ups, Box Jumps

Warm-up:

5:00 Jumping Rope

Active Stretching

CFWoD for 3/23/2010:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Total Time: 16:04

Deadlifts & Tuck Jumps

Warm-up:

5:00 Rowing Machine

Active Stretching

CFWoD for 3/22/10:

3 rounds of:

10 x 245lb Deadlift

50 x Tuck Jumps

5:00 Exercise Bike

Axe Men

I headed upstate to my parents' house and spent a few hours clearing fallen trees and brush from their property after the winter storms. It basically involved dragging/pushing lots of heavy stuff up a long hill. And I got to use a chainsaw.

Active Rest

Warm-up:

10:00 Elliptical Machine

Active Stretching

Core Strength Circuit:

5 rounds of:

10 x Mahlers

10 x Sit-ups on declined bench

10 x Back Extensions

Total Time: 14:28

Throwing at RU

Met up with Walt tonight to get some throwing in now that Spring has arrived. The HP track was jammed so we headed to the RU athletic fields where a very nice groundsman gave us the boot forcing us to sneak onto some hill grass near the soccer stadium where we got in a solid hour of throwing.

Hero Workout: "Murph"

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Total Time: 44:28

HP ETC, 100m Sprints & Burpees

Still representing...

8:14 run to track

10 rounds of:

100m sprint

25m walk

10 x Burpees

25m walk

Total Time: 23:31

10:12 run home, different route.

Back Ext, K2E, & OH Squats

Warm-up

8:00 Jumping Rope

Active Stretching

CFWoD for 3/15/10:

AMRAP 20 of:

15 x Back Extensions

15 x K2Es

15 x 95lb Overhead Squats

Total Rounds Completed: 8

400s & Wallballs

Warm-up:

10:00 Jumping Rope

Active Stretching

CFWoD for 3/13/10:

AMRAP in 20 minutes of:

Run 400m (1:30 @ 10mph)

4o x Wallballs

Rounds Completed: 5 + 400m & 8 Wallballs

Double-unders, Tuck Pull-ups, DB Cleans

Warm-up:

5:00 Elliptical Machine

Active Stretching

CFWoD for 3/11/10:

3 Rounds for time of:

30 x Double-unders

25 x L/Tuck Pull-ups

20 x Clean w/ 25lb Dumbbells

Total Time: 30:49

NB - This time would have been much much better if I had any skill at jumping rope.

Deadlifts & Push-ups

Warm-up:

5:00 Elliptical Machine

Active Stretching

CFWoD for 3/10/10:

10 rounds for time of:

15 x Deadlift @ 135lbs

15 x Push-ups

Total Time: 16:32

L Pull-ups, HSPUs, and SL Squats

Warm-up:

1 mile @ 8.5 mph

Active Stretching

CFWoD for 3/9/10:

5 rounds for time of:

15 x L Pull-ups

5 x Handstand Push-ups

5/leg x Single-leg Overhead Squats w/ 45lb bar

Total Time: ~15:00 (forgot to set the clock)

Tabata Treadmill:

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

Helen

Warm-up:

7:00 Elliptical Machine

Active Stretching

"Helen":

3 rounds for time of:

1:30 @ 10mph (1/4 mile)

21 x 55lb Dumbbell swing

12 x Pull-ups

Total Time: 13:01

5:00 Exercise Bike

Pick-up: Edgely Ballfields

Despite the late notice, we were able to get decent numbers on a beautiful March day. The ballfields were in surprisingly good shape after the recent snow and rain and we managed to get in 1.5-2 hours of play.

(note to self: you will be happier if you warm-up before jumping onto the field.)

Bodyweight 500

Warm-up:

5:00 Jumping Rope

Active Stretching

Bodyweight 500:

10 rounds for time of:

10 x Handstand Push-ups

10 x Split Squats, left

10 x K2Es

10 x Split Squats, right

10/leg x High-knees

Total time: 17:53

7:00 Exercise Bike

Beef Tips Gone Bad

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Beef Tips Gone Bad
21-15-9 for time:

25lb Dumbbell Snatch, right hand
25lb Dumbbell Snatch, left hand
25lb Overhead Squat, right hand
25lb Overhead Squat, left hand
Pull-ups
Total Time: 14:56

5:00 Exercise Bike

Tabata Workout

Warm-up:

8:00 Elliptical Machine
Active Stretching

Tabata Sets:
Push-ups:

31, 31, 26, 18, 14, 12, 12, 12

Treadmill:

10mph @ 7% incline

Medicine Ball Slams:

15, 14, 15, 14, 14, 15, 15, 16

Rowing Machine (Calories):

4, 7, 7, 7, 7, 6, 6, 7

CKs:

15, 14, 12, 12, 11, 11, 11, 14

5:00 Elliptical Machine

NB - Was able to perform my first full Front Tuck Lever today, albeit for only a few seconds.

Hero Workout

Warm-up:

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

"War Frank" Hero Workout:
3 Rounds of: 

25 x Pull-ups
25 x Dips
100 x Squats
35 x GHD Sit-ups
Total Time: 25:23

5:00 Exercise Bike