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

"Nutts"

Warm-up:

5:00 Rowing Machine

Active Stretching

"Nutts"

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

"Fran" and Core WoD

Warm-up:

10:00 Rowing Machine

Active Stretching

Fran:

21-15-9 for time:

95lb Thrusters

Pull-ups

Total Time: 5:31

CFWoD for 5/26/10:

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

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!

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

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

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

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

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.

Bell Crack, Day 1

Team Evil Death went 1-3 on the day.

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.

Pull-ups, Dips, Power Cleans, Hill Runs

Warm-up:

5:00 Jumping Rope

Active Stretching

CFWoD for 5/12/2010:

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.

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

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

CF Dumbbell Complex

Warm-up:

8:00 Elliptical Machine

Active Stretching

CFWoD for 5/5/10:

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

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

Power Snatches & Pull-ups

Warm-up:

Pose Drills

Active Stretching

CFWoD for 5/2/10:

21-15-9 for time:

Power Snatches, 95lbs

Pull-ups

Total Time: 14:40

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

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!