Monday, May 31, 2010

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

Friday, May 28, 2010

"Nutts"

Warm-up:
5:00 Rowing Machine
Active Stretching

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

Wednesday, May 26, 2010

"Fran" and Core WoD

Warm-up:
10:00 Rowing Machine
Active Stretching

21-15-9 for time:
95lb Thrusters
Pull-ups
Total Time: 5:31

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


Tuesday, May 25, 2010

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!

Monday, May 24, 2010

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

Sunday, May 23, 2010

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

Thursday, May 20, 2010

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

Wednesday, May 19, 2010

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

Sunday, May 16, 2010

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.

Friday, May 14, 2010

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.

Wednesday, May 12, 2010

Pull-ups, Dips, Power Cleans, Hill Runs

Warm-up:
5:00 Jumping Rope
Active Stretching

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.

Tuesday, May 11, 2010

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

Monday, May 10, 2010

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

Wednesday, May 5, 2010

CF Dumbbell Complex

Warm-up:
8:00 Elliptical Machine
Active Stretching

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

Tuesday, May 4, 2010

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


Monday, May 3, 2010

Power Snatches & Pull-ups

Warm-up:
Pose Drills
Active Stretching

21-15-9 for time:
Power Snatches, 95lbs
Pull-ups
Total Time: 14:40

Sunday, May 2, 2010

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

Saturday, May 1, 2010

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!