Baby Sprints

Strapped Jamie into the jogging stroll and went out for a run. As always, the first cold air run of the season burned the lungs, but once we got going, it was aiight.

10:52 run

1:40 walking rest

10 x ~70yard sprints, walk back to start (12:25)

:45 walking rest

3:45 run

Clean & Presses, Dips, K2Es

I definitely attempted this too soon after a giant chili dinner. Kids, do not try this at home.

Warm-up:

10:00 Exercise Bike (running was too much for my full belly)

Active Stretching

CFWoD for 10/27/10:

AMRAP 20 of:

10 x 95lb Clean and Press

10 x Dips

10 x K2Es

Total: 5 rounds plus 6 Clean and Presses

6:00 Exercise Bike

Anyone for table tennis?

A co-worker of Mary Ellen's invited me out to a weekly Ping Pong session in Oneonta. I didn't think much of it at first - just an opportunity to meet some folks, maybe have a beer or two, and smack a ball around a bit. I figured it was in some dude's basement or game room. It was in an industrial garage beneath a dentist's office.

Turns out, these guys are pros (seriously, one is the coach for RPI). They all show up in warm-ups or shorts, have their own paddles w/ covers, and paddle bags to carry said paddles w/ said covers. They even have a bucket of 'practice' balls for warming up.

Let's just say I was very outmatched. My reflexes are good enough that I didn't completely humiliate myself, but I gotta say I'm not used to being the worst guy there, and they definitely took it easy on me. That hurt the ole ego. Warming up and hitting around was great and I did OK, but once the actual games started I got taught a lesson (or several). Can't those guys hit two consecutive balls with the same spin and velocity? And what the hell is a push or a loop? Sadly I did far better returning the smashes (loops) then the routine pushes (short, low velocity set up shots). I need to learn how to deal with back spin a lot better.

Anyway, I hope they invite me back because it was cool to get schooled and learning the game as it really is meant to be played from a real coach is a pretty sweet opportunity.

Tabata Sprints

5:56 run

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

3:00 rest

6 x Tabata Sprints

1:00 rest

2 x Tabata Sprints

5:55 run

Disc Golf

Oddly enough, there was a disc golf clinic and tournament in Oneonta this weekend and Mel & I decided to head out to the clinic to meet some other frisbee heads. Wouldn't you know it, the first two guys we met were from Highland Park, NJ. We played the name game and of course, knew lots of the same people. Small world, as the song goes.

At any rate, we got in a lot of throwing, first with golf discs, then with lids, and enjoyed a couple hours in the nice fall weather.

CKs, Pull-ups, Squats, HSPUs.

Warm-up:

3/4 mile run @ 9mph, 1/4 mile @ 11mph
Active Stretching

CF Hero Workout: Bulger
10 rounds for time of:

15 x Chuck Kellers
7 Pull-ups
7 135lb Back Squats
7 HSPUs
Total Time: 28:46

NB - 1 CK = jump over bench and back. Did 2 rounds of front squats, tweaked a stabalizer, and switched for 8 rounds of back squats

6:00 Bike

Owed to my family

For tonight I decided to put in a workout in honor of my former teammates en route to Sarasota and though it was only a token of the work they've put in this season, it felt damn good. I ran to the Soccer Hall of Fame, snuck onto the field (man, those fields are sweet!) and ran sprints and did push-ups, squats, and crunches. I started out planning to do 10 rounds, and they sucked, but I upped it to 15 because I know the Coach always demands more. The push-ups were all chest to the ground, because I didn't want to hear imaginary Dusty bitching at me. After the sprint circuit, Mel and Jamie showed up and we threw for a while. Then I ran home.

7:14 Run

15 rounds of:

75 yard sprint
10 x Push-ups
10 x Squats
10 x Crunches
Total Time: 14:04

~15:00 throwing

6:25 run home

HP-ETC represent.

Hang Cleans & Burpees

Warm-up:

10:00 Exercise Bike

Active Stretching

CFWoD for 10/15/2010:

Three Rounds of:

15 x 95lb Hang Power Cleans

15 x Burpees

Total Time: 8:22

6:00 Exercise Bike

50 x Full Extension Sit-ups

Muscle-ups & Push Press

Warm-up:

3/4 mile run @ 9mph, 1/4 @ 11mph

Active Stretching

CFWoD for 10/13/10:

For time:

10 Muscle-ups

50 Push Press, 45lb bar

8 Muscle-ups

40 Push Press

6 Muscle-ups

30 Push Press

4 Muscle-ups

20 Push Press

2 Muscle-ups

10 Push Press

Total time: 16:53

10:00 Heavy Bag work

6:00 Exercise Bike

Snatches & Pull-ups

Warm-up:

3/4 mile run @ 9mph, 1/4 mile @ 11mph

Active Stretching

CFW0D for 10/7/10:

21-15-9:

43lb Dumbbell Snatch, right

43lb Dumbbell Snatch, left

Pull-ups

Total Time: 12:50

Exercise Bike: 6:00

Back Squats & Pull-ups

Warm-up:

3/4 mile run @ 9mph, 1/4 mile @ 11mph

Active Stretching

CFWoD for 10/4/10 (scaled):

For time:

25 x 115lb Back Squat

12 x Pull-ups

20 x 135lb Back Squat

12 x Pull-ups

15 x 155lb Back Squat

12 x Pull-ups

10 x 165lb Back Squat

12 x Pull-ups

5 x 185lb Back Squat

12 x Pull-ups

Total time: 16:53

6:00 Exercise Bike

Steeplechase 5K Run

Mary Ellen and I went back to the Jerz for the weekend to see some good friends and ran in the Steeplechase 5K to benefit the cancer center at Somerset Medical Center while we were at it.

I ran a pretty leisurely pace, aside from nearly sprinting the last 1/4 mile, and came in at a bit over 25 minutes. I was expecting a time sub-24, but considering I never got out of my comfort zone I guess I'm OK with it.

"Ryan": Muscle-ups & Burpees

Warm-up:

.75 miles @ 9mph, .25 miles @ 11mph

Active Stretching

CF Hero Workout: "Ryan"

5 rounds for time of:

7 x Muscle-ups

21 x Burpees

Total time: 22:49

6:00 Exercise Bike