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

Warm-up:

8:00 Rowing Machine

Active Stretching

CFWoD for 4/30/10:

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

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

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

Warm-up:

Pose Drills

5:00 @ 8.5 mph barefoot

Active Stretching

CFWoD for 4/27/10:

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

Tryouts - A Team with No Name

Tryouts ran from 1 - 5:30pm at the Edgely Ballfields.

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

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)

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

Tryouts - A Team with No Name

6 hours of tryouts at the Edgely Ballfields.

Tryouts - A Team with No Name

6 hours of tryouts at the Edgely Ballfields.

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

Bodyweight 600

Warm-up:

Pose Drills

Direction Change Drills

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: 36:10

21-15-9 DB Snatches & Pull-ups

Warm-up:

Pose Drills

Direction Change Drills

Active Stretching

21-15-9 for time:

Left arm Dumbbell Snatch, 40lbs

Right arm Dumbbell Snatch, 40lbs

Pull-ups

Total Time: 11:09

7:oo Elliptical Machine

Pose Drills

Direction Change Drills

Tryouts - A Team with No Name

Today was the first day of tryouts for a team with no name. Turn-out was great, intensity was high, and I can confidently say that everyone was challenged. The appropriate tone was set for a team aspiring to greatness.

Pose, Toothsome 20, Footwork

Warm-up:

Pose Drills

5:00 running barefoot on basketball court

Active Stretching

Toothsome 20:

For time:

20 x Box Jumps

20 x Jump Pull-ups
20 x KB Swings, 25lbs

20/leg x Lunges

20 x K2Es

20 x Push Press, 35lb bar

20 x Back Extensions

20 x Wall Balls

20 x Burpees

20 x Tuck Jumps

Total Time: 5:33

10:00 footwork training

3:00 running barefoot

Pose Drills

40 minutes of low intensity drills working solely on running form.

Pose Running Techinique

C&Js & Pull-ups

Warm-up:

5:00 Elliptical Machine

Active Stretching

CFWoD for 4/4/10:

For time:

10 Dumbbell Clean & Jerks w/ 25lb Dumbbells
1 Weighted pull-up w/ 25lb dumbbell
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Total time: 18:32

Red Fish Run & Muscle-ups

3:48 Run

Tabata Sprints (5 x :20 sprint, :10 rest)

5:00 walking rest

10 x 40/40s (jog 40, sprint 40 - 4:01)

2:00 walking rest

3:05 Run

NB - Earlier in the day I went to the park with Jamie and the grandparents and while we were there, I threw in 30 muscle-ups (9, 6, 4, 4, 3, 4).

Baby Joggin'

As a preemptive strike on Easter dinner, Mary Ellen and I ran to the grocery store and pharmacy and then back home. Total run was a little over 15 minutes. Calves started out stiff but loosened up quickly. Plantar fasciitis feels better than it has in 3 years. Post dinner, I added 100 push-ups, 100 TOs, 100 squats and 100 arm rotations (NB - not necessarily the best idea after a giant, Italian-style Easter dinner).

Baby Joggin'

More nice weather meant a leisurely run into town to do some shopping and enjoy Spring. Since deciding how to re-learn my running form, I've been trying to take it slow to build up the new muscles. It's tough going since I really want to push myself and get a great overall workout, but I don't want to be stupid and injure anything by doing too much too soon. At any rate, the whole trip took a little over an hour. Maybe 30-40 minutes of that were spent running, topped off with a solid final 3/4 mile run where I kicked up the speed and raced home.

Baby Joggin'

Jamie and I took advantage of my day off and ran down to the bank, then did a few hill sprints, then ran home. The weather was so nice, we couldn't bring ourselves to go back inside, so we went for a stroll around the neighborhood.

11:09 run

15 x Hill Sprints (16:08 - walking back to start)

2:52 walk

3:10 run