Overhead Carry, Wall Balls, and Farmer's Carry

Warm-up:

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

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.

Deadlifts & HSPUs

Warm-up:

1 mile @ 9mph

CFWoD for 6/27/10:

5 rounds for time of:

5 x Deadlifts: 245lbs, 255lbs, 260lbs, 265lbs, 275lbs *

5 x HSPUs on parallelettes

Total Time: 17:43

* 255lbs was my previous PR.

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...

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

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.

"Elizabeth"

Warm-up:

Active Stretching

"Elizabeth"

21-15-9 for time:

135lb Clean

Dips

Total time: 10:32

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.

Treadmill & Wall balls

Warm-up:

5:00 Jumping Rope

Active Stretching

CFWoD for 6/15/10:

For time:

Run 1 mile @ 10mph (6:00)

50 x Wall balls

Run 1/2 mile @ 10mph (3:00)

35 x Wall balls

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

20 x Wall balls

Total Time: 19:08

5:00 Exercise Bike

Bench Press and Rowing

Warm-up:

1/2 mile Barefoot running at 8mph

Active Stretching

CFWoD for 6/14/10:

For time:

Row 500m

30 x 135lb Bench Press

Row 1000m

20 x 135lb Bench Press

Row 2000m

10 x 135lb Bench Press

Total Time: ~30:00 (sharing equipment meant for some longer rest times which I may or may not have needed)

7:00 Exercise Bike

Pull-ups, Push-ups, Squats

CFWoD for 6/11/10:

15 rounds for time:

5 x Pull-ups

10 x Push-ups

15 x Squats

Total Time: 12:23

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.

Circuit: Run, Thrusters, Pull-ups, DB Swings

Warm-up:

12:00 Elliptical Machine

Active Stretching

Circuit for time:

Run @ 10mph for 30 Calories

30 x 85lb Thrusters

30 x Pull-ups

30 x 55lb Dumbbell Swings

Run @ 10mph for 20 Calories

20 x 85lb Thrusters

20 x Pull-ups

20 x 55lb Dumbbell Swings

Run @ 10mph for 10 Calories

10 x 85lb Thrusters

10 x Pull-ups

10 x Dumbbell Swings

Total Time: 23:36

"Randy"

Warm-up:

7:30 Elliptical Machine

Active Stretching

"Randy"

75 x 75lb Power Snacth

Total Time: 8:47

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.

"The Se7en"

Warm-up:

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-ups

Total Time: 39:57

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.

"Arnie"

Warm-up:

Active Stretching

"Arnie"

For time:

With a single 25lb kettlebell:

21 Turkish get-ups, Right arm

50 Swings, alternating arms

21 Overhead squats, Left arm

50 Swings, alternating arms

21 Overhead squats, Right arm

50 Swings, alternating arms

21 Turkish get-ups, Left arm

Total time: 18:23