Double-unders, Pull-ups, Push-ups, Sit-ups, Squats and more Double-unders.

Warm-up:

Running, 1/2 mile @ 8.5mph

Active Stretching

WoD:

5 rounds of:

20 x Double-unders

20 x Pull-ups

20 x Double-unders

20 x Push-ups

20 x Double-unders

20 x Sit-ups

20 x Double-unders

20 x Squats

5:00 Exercise Bike

Crucible Deck

Warm-up:

Run, 1 mile @ 8.5 mph

Active Stretching

Crucible Deck:

Hearts = 80 yard sprint (40-turn-40)

Diamonds = 10 Push-ups

Spades = 10 TOs

Clubs = 10 Squats

Joker 1 = 10 Burpees

Joker 2 = 10 Mahlers

Total Time: 19:48

I recommend the CF Cards WoD app for all you iPhone users.

5:00 Exercise Bike

Crucible Deck

Warm-up:

Run, 1 mile @ 8.5 mph

Active Stretching

Crucible Deck:

Hearts = 80 yard sprint (40-turn-40)

Diamonds = 10 Push-ups

Spades = 10 TOs

Clubs = 10 Squats

Joker 1 = 10 Burpees

Joker 2 = 10 Mahlers

Total Time: 18:54

I recommend the CF Cards WoD app for all you iPhone users.

10:00 Exercise Bike

Bench Press & Sled Pulls

Warm-up:

Run, .5 miles @ 8.5mph, .25 miles @ 11mph

Active Stretching

W0D:

Bench Press (1:00 rest between sets):

2 x 125lbs

2 x 135lbs

2 x 145lbs

2 x 155lbs

2 x 165lbs

2 x 175lbs

2 x 180lbs

2 x 185lbs

1 x 190lbs (failed on the second rep)

1 x 190lbs (failed on the second rep)

Sled Pulls:
10 rounds:

40 yard sled pull sprint, 90lbs
turn
40 yard sled pull sprint, 90lbs
* Set a timer for 2 minutes. Each round starts promptly every 2 minutes. Complete the round and rest for the remaining time.

5:00 Exercise Bike

30 x TOs

Double-Unders, Burpees, Sumo Deadlifts, Thrusters

Warm-up:

Run, 1 mile @ 8.5 mph

Active Stretching

W0D:

5 rounds of:

20 x Double-unders

10 x Burpees, jump over box w/ 180 degree turn

10 x Sumo Deadlifts, 95lbs

10 x Thrusters, 95lbs

1:00 Rest

5:00 Exercise Bike

HSPUs, Burpees, GH Sit-ups

Warm-up:

20 Grasshopper Push-ups

Active Stretching

10 x Deadlift, 135lbs

10 x Clean, 135lbs

WoD:

5 rounds of:

5 x HSPUs

10 x Burpees (5th round = Burpee Pull-ups)

15 x GH Sit-ups

5:00 Exercise Bike

Table Tennis

Tuesday Night Table Tennis

It was a good night for me. I actually won a doubles match, 3 games to 1. Still seeking my first singles victory. I'm knocking at the door.

Deadlifts & Double Unders

Warm-up:

10:00 Rowing Machine

Active Stretching

Deadlifts:

3 x 225lbs

3 x 245lbs

3 x 265lbs

3 x 285lbs

3 x 305lbs

3 x 315lbs

100 x Double-unders

10:00 Exercise Bike

50 x Push-ups

Running

I ran for about 40 minutes, stopping ~15 minutes in at the park to check out the creek, and at about ~30 minutes in to bring in the garbage pails before I decided to do a quick lap around the neighborhood behind our house.

Hiking

We went hiking on some beautiful private land in Oneonta. Perhaps unsurprisingly, Jamie has grown quite a bit since I last hauled her around in her backpack, and the fact that there were no trails and lots of overhanging branches made it quite the adventure. We hiked around for about an hour in yet another attempt to find a place to call home. This place was beautiful, with a pretty stream, a small pond, and lots of woodland. If not for the backpack and the threat of buck season, we definitely would've explored more.

L Pull-ups, Cleans, Grasshopper Push-ups

Warm-up:

5:00 Rowing Machine

Active Stretching

21-15-9:

L Pull-ups

95lb Clean

Grasshopper Push-ups

7:00 Exercise Bike

Table Tennis

Tuesday night table tennis was on in full effect tonight. We had 5 guys out tonight, with me still at the low end of the ability scale. I'm closing the gap - in hit-arounds and warm-ups I more than hold my own - but come game time I still get flummoxed by all the spin. It's ridiculously hard to get into any sort of rhythm when no two consecutive shots have the same spin on them.

Seal Training

Swim WoD:

Swim 60m, breast stroke

5 rounds of:

Swim 60m, crawl stroke

20 x push-ups

10 rounds of:

Swim 30m, back stroke

10 x TOs

Swim 60m, side stroke

Swim 60m, elementary back stroke

Clean and Jerk, Sled Pulls, etc

Warm-up:

Run, 2 laps around FCC

Active Stretching

WoD:

30 x Clean & Jerk, 95lbs

50 x Double-unders

5:00 Exercise Bike

10:00 Rowing Machine

Sled Pulls:

5 rounds:

40 yard sled pull, 135lbs

turn

40 yard sled pull, 135lbs

* Set a timer for 2 minutes. Each round starts promptly every 2 minutes. Complete the round and rest for the remaining time.

10:00 Exercise Bike

Table Tennis

Now that the golf season is winding down, table tennis is starting back up. It was just me and Coach Alden last night which meant I got 2 straight hours of work with a pro. We worked up a pretty damn good sweat, practicing mostly ground strokes. We went from forehands to backhands to pushes to alternating strokes to serving with backspin and looping the return stroke. My biggest lesson of the night is that I tend to hit too far out in front on the forehand side and that if I can rotate my feet properly and hit the ball more in line with, or even behind my center line, I have far more control and power.

Chin-ups, Single-leg Squats, Bench Press, Push-ups

Warm-up:

Active Stretching

Chin-up/Squat Set:

10 x Chest-to-bar Dead-hang Chin-ups

10 x Single-leg Squats, alt legs

10 x Chin-over-bar Dead-hang Chin-ups

10 x Single-leg Squats, alt legs

:30 hold L-Sit

10 x Single-leg Squats, alt legs

:30 hold L-Sit

10 x Single-leg Squats, alt legs

:30 hold Tuck

10 x Single-leg Squats, alt legs

Bench Press/Push-ups Set:

6 x Bench Press, 125lbs

10 x 1-leg Push-ups, alt. legs

5 x Bench Press, 145lbs

10 x Push-ups into Side Plank

3 x Bench Press, 165lbs

1 x Bench Press, 185lbs

2 x Bench Press Negative, 185lbs

2 x Bench Press Negative, 205lbs

Muscle-ups

Warm-up:

500m Row

Active Stretching

30 x Muscle-ups

5:00 Exercise Bike

Cherry Picked

Warm-up:

Jumping Rope

Active Stretching

Cherry Picked:
AMRAP 20:

10 x Front Squats, 95lbs

10 x Grasshopper Push-ups

10 x Kettlebell swings, 35lbs

Total Rounds: 6

5:00 Exercise Bike

Hopewell Run

I ran around the old neighborhood for a half-hour or so, trying to combat the delicious home-cooking at least a little bit.

Double-unders, Pull-ups, Push-ups, Sit-ups, Squats and more Double-unders.

Warm-up:

5:00 Rowing Machine

Active Stretching

WoD:

5 rounds of:

20 x Double-unders

20 x Pull-ups

20 x Double-unders

20 x Push-ups

20 x Double-unders

20 x Sit-ups

20 x Double-unders

20 x Squats

Kayaking and fishing

Jesse and I headed out to Gilbert Lake early in the morning, he with his ultralight canoe, and me with my new fishing kayak. We tooled around the lake for a couple of hours before returning to shore and fishing another hour or so at the dock. The scenery was beautiful and the weather held out for us. The fishing wasn't so hot though. My trout catching hitless streak continues, but as the bumper stickers say, I'll take a bad day fishing over a good day at work any time.

Deadlifts & HSPUs

Warm-up:

10:00 Rowing Machine
Active Stretching

"Diane"
21-15-9:

Deadlift, 185lbs
Hand-stand Push-ups

21-15-9:

Russian Twists, 25lb plate

5:00 Exercise Bike

Kayaking

Over the weekend, I bought small fishing kayak at a yard sale (Emotion Glide Angler - mine is the Yuengling Black & Tan Edition!) and this evening I took it across the street to the Otego Creek to put it through its paces. I paddled upstream a short way until I reached a little waterfall that I couldn't pass, then I turned around and headed downstream until dusk began to settle, at which point I headed back home. The creek isn't particularly large, but it's pretty and peaceful. Aside from the occasional horse farm, there was nothing but forests and autumn leaves.

"Mary"

Warm-up:

Run, 2 laps around FCC
Active Stretching

"Mary"
AMRAP 20:

5 x Hand-stand push-ups
10 x Pistol Squats, alt. legs
15 x Pull-ups
Total rounds: 8

5:00 Exercise Bike

Bench Press, Push-ups, GHD Sit-ups, Corkscrews

Warm-up:

Run, 2 laps around FCC

Active Stretching

WoD:

5 rounds of:

3 x 135lb Bench Press (rd 5: 2 x 165lb, 1 x 165lb negative)

10 x Full-body Plyo Push-ups

4 rounds of:

10 x GHD Sit-ups (touch floor/touch toes)

10 x Corkscrew w/ 25lb plate (1&3: left to right, 2&4: right to left)

5:00 Exercise Bike

HSPUs, Pull-ups, Lunges

Warm-up:

Run 2 laps around FCC

Active Strecthing

WoD:

5 rounds for time:

6 x Hand-stand Push-ups

12 x Chest-to-bar Pull-ups

24 x Walking Lunges w/ 35# Dumbbells

Total time: 21:44

5:00 Exercise Bike

Swimming, 300m

West O Run

Ran my usual West Oneonta run of about 3.5 miles in 26:13. Time out was 13:05, time back was 13:09 so I kept the pace pretty consistent, despite it being downhill one-way and uphill on the way back.

Full Body Circuit

Warm-up:

Jumping Rope (50 singles, 50 1-leg, 50 double-unders)

Active Stretching

WoD:
For time:

20 calorie Row
30 Vertical Med-Ball Tosses
20 Toes to bar
30 Double-unders
20 Sumo-deadlit high-pull, 95 pounds
30 Burpees
20 Shoulder to overhead, 95 pounds
120 foot Sled pull, sled plus 165 pounds

Total Time: 23:34

5:00 Exercise Bike

Push Press, Toes-to-bar, Double-unders

Warm-up:

Running, 2 laps around FCC

Active Stretching

AMRAP 15:

10 x Push-press, 45lb bar

10 x Toes-to-bar

10 x Double-unders

Total Rounds: 5 rounds + 10 PP and 5 T2B

5:00 Exercise Bike

Pitt Run, Part II

After a long day at the conference center, Doug and I went back out for our traditional run.

Pitt Run

While on business in Pittsburg, I went for a run with my coworker, Doug. It was about a half hour run from the conference center, across the Allegheny River, past PNC and Heinz Field, down to the casino and back.

Deadlifts & Double-unders

Warm-up:

Run, 2 laps around FCC

Active Stretching

21-15-9:

185lb Deadlift

Double-unders

5:00 Exercise Bike

Buttermilk Falls

We headed to Ithaca for the day so Mary Ellen could play in the Ithaca Bombers' Alumnae Softball game. Afterwards, we headed over to Buttermilk Falls to finally visit one of Ithaca's famed gorges. We hiked the Gorge Trail about 1.5 miles down to the base of the falls. It ended up being quite an undertaking since it is probably 50% stairs and we had Jamie in a jogging stroller. Once we got to the bottom, I left Mary Ellen and Jamie at the swimming hole, and ran back up the gorge to get the car so I could drive down and pick them up. I ran up all the stairs, but stopped quite a lot to take the pictures I couldn't take while wrangling a jogging stroller and the first go-around.

Cooldown: Dinner at the Moosewood Cafe.

Warm-up:

Active Stretching

WoD:
For time:

25 Walking lunge steps
20 Pull-ups
50 Tuck Jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 25 pounds
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Vertical Medicine Ball Toss, 10 pound ball
15 Ninja Ascents *

Total Time: 35:00

* Ha! We found another good use for a smith machine: Set the bar to its highest setting, do a pull-up, at the top, reach up and grab the frame, do a pull-up, reach down and grab the bar again = 1 rep. We're gonna need to get a video of this.

Interval Run

~4:00 warm-up run

20:00 of :20 hard run, :10 slow jog

~4:00 cool-down run

Emmons Pond Bog

Despite the rainy day, Mary Ellen, Jamie and I went for a hike at Emmons Pond Bog. The trails weren't very well maintained so going was a bit rough and I basically had to bushwack a trail through chest-high goldenrod and milk weed while pulling the jogging stroller behind me for the first third of the hike. Once under tree cover, the trail opened up nicely, though Jamie got a little cold so I carried her in my arms for the second half of the hike, ending in one last uphill battle with the goldenrod and milk weed.

Jamie had an awesome time splashing in the waterfalls at the find side of the pond which made the whole trek more than worth it.

Impromptu Trail Running

Mary Ellen, Jamie and I went to Wilbur Park to do a little hiking. Midway through, a pretty nasty thunderstorm started rolling in so we turned around and ran back out of the woods and made it out just in time to beat the downpour.

Street Running

I took advantage of Jamie's nap time and went for a 30 minute run.

Push Press & Jumping Lunges

Warm-up:
Jumping Rope:

50 x singles
50 x 1-legged singles
25 x double unders

Active Stretching

5 x Muscle-ups

WoD:
8 rounds of:

:20 Push Press, 75lbs
:10 Rest
:20 Jumping Lunges, alternating legs
:10 Rest

50 x Double-unders

5 x Muscle-ups

2 x L-Pull-ups as slow as possible

Running, 2 laps around FCC

5:00 Exercise Bike

Driving Range

Can't beat hitting the driving range on your lunch break.

Cleans & Burpees

Warm-up:

Running, 2 laps around FCC

Active Stretching

Jumping Rope, 20 double-unders

Pull-ups:

5 x Strict Pull-ups

3 x Pull-ups +35lbs

3 x Pull-ups +45lbs

3 x Pull-ups +55lbs

2 x Pull-ups +65lbs

WoD:

5 rounds of:

3 x 95lb clean

20 x Burpees

2 x Muscle-ups

5:00 Exercise Bike

Deadlifts & Toes-to-Bar

Warm-up:

Jumping Rope:

50 x singles

50 x 1-leg

50 x double-unders

Active Stretching

WoD:

1 round of:

15 x 185lb Deadlift

15 x Toes-to-Bar

4 rounds of:

10 x 185lb Deadlift

10 x Toes-to-bar

Ran one lap around FCC

5 x 50m Sprints

5:00 Exercise Bike

Bench, Pull-ups, Double-Unders, Burpees

Warm-up:

Ran 2 laps around Foxcare Center

Active Stretching

Pull-ups:

5 x Deadhang Chin-ups

3 x Weighted Chin-ups, 35lbs

3 x Weighted Chin-ups, 45lbs

3 x Weighted Chin-ups, 55lbs

2 x Weighted Chin-ups, 65lbs

Declined Bench Press:

6 x 115lbs

5 x 135lbs

5 x 155lbs

Modified "Bradley":

AMRAP 20:

10 x Double-unders

10 x Pull-ups

10 x Double-unders

10 x Burpees

Total Rounds: 6

5:00 Exercise Bike

Later that evening...
7 Steps Abs

7 x 20 reps, various positions

9 Holes

Joe, Josh and I headed to Colonial Ridge to play the back 9. Ended up shooting a 68.

Hellen

Warm-up:

Jumping Rope (50 straight, 50/leg single-leg, 50 double-unders)

Active Stretching

WoD:

Chin-ups:

5 x dead hang

3 x dead hang + 25lbs

2 x dead hang + 35lbs

2 x dead hang + 45lbs

1 x dead hang + 55lbs

Hang Cleans:

3 x 95lbs

3 x 115lbs

3 x 125lbs

"Hellen"

3 rounds of:

50m Sled Pull, 45lbs

21 x 35lb Kettlebell swing

12 x Pull-ups

5:00 Exercise Bike

Chin-ups & HSPUs

Before bed, I did a not so quick chin-up & handstand push-up ladder (1-2-3-4-5-6-7-7-6-5-4-3-2-1) for a total of 56 of each.

Front 9 @ Colonial Ridge

Snuck out first thing in the morning to play the front nine at Colonial Ridge. I need to learn how to use my driver, so I teed off with a 6 iron the entire time. At least I can hit it straight most of the time. I only had to take 1 drop and ended up shooting a 64.

Back Squats & Ring Push-ups

Warm-up:

1-mile run at 8.5 mph

Active Stretching

WoD:

8 rounds of:

5 x Back Squats, 135lbs

Ring Push-ups (20, 20, 15, 15, 15, 15, 10, 10)

Misc. Pull-ups (L pull-ups, 1-armed, etc)

5:00 Exercise Bike

9 Holes

Josh and I headed to Colonial Ridge to play the back 9. Yeah, that's right. I play golf now. And I'm pretty terrible. I actually hit the irons pretty well, but I can't hit my driver straight to save my life.

Running

I went for a run while Jamie napped. I didn't time it, but I'm guessing it was somewhere around 4 or 5 miles in somewhere around 40 minutes or so. I took a brief detour to check out the creek and splash some water on my back at the canoe launch.

Driving range

Josh and I headed to the range in the rain. I hit three buckets of balls, the first with my driver, 3 & 5 iron, the second with the pitching wedge, and the third with the 6 iron.

"Jackie"

"Jackie"

1000m Row

50 x 45lb Thruster

30 x Pull-ups

50 x Double-unders(as a little extra)

5:00 Exercise Bike

Driving Range

I went to Colonial Ridge and hit a couple of buckets of balls at the range, followed up with some time on the practice green. I estimate that I can actually hit the ball straight less than 25% of the time, and if I really get a hold of it, I can hit a little over 200 yards. Guess I got some work to do.

Weighted Pull-ups, L-Sit Dips, Toes to bar

Warm-up:

3 rounds of:

10 x Double-unders
10 x Push-ups
10 x Squats

Active Stretching

WoD:

3 rounds of max rep Weighted Pull-ups (1 rd: 10lbs, 2&3 rd: 25lbs)

3 rounds of max rep L-Sit Pull-ups

3 rounds of max rep Twos-to-Bar

25 x Double-unders

Oh My Knee, Day 2

Having won out yesterday, we rolled into the quarters at 12:30 in the afternoon. Our quarters match was pretty easy. Semis was another story. Not that our opponents were great, we were just heat stroked and disinterested, and unlike the other teams we faced, these oponents could actually string 3 passes together. After going down big, we fought back to within one before seemingly coming to the realization that we didn't want to be out in the sun any more.

Oh My Knee, Day 1

I somehow got conned into playing an Ultimate tournament again. "We won't be fooled again!"

Seriously, it was fun to see lots of old friends out on the pitch. There were a surprising number of people from my old Westchester Summer League days and NY Ultimate days.

The weather was hot as all get out, and the competition was a bit lacking, but it was about my speed so all's good. Three relatively easy games were played, and thankfully so as we only had 3 subs.

Interval Running

Warm-up:

Ran ~1 mile

Active Stretching

Tabata Sprints:

10 x :20 sprint, :10 rest

1:30 rest

~1 mile alternating running normal pace for 1:00, sprinting full-out for :10

Stuck in a Rut...

More of an old school workout today (read: lots of yard work).

Warm-up:

Mowed the lawn, whacked the weeds

WoD:

Fill in the foot and a half deep ruts the spring monsoons have left in my driveway. Basically, it meant shoveling ~15 wheel barrels full of dirt and gravel to fill up the holes.

Openning it up

Rumor has it I may be playing in a tournament in two weekends. Just to be on the safe side, I figured it might be smart to actually get some sprinting in beforehand. I ran to the Soccer Hall of Fame, stretched for a bit, ran some 80 yard sprints on the beautifully manicured grass, did some cutting drills on the cart path, then ran home. As someone who used to be a pure sprinter, I find it incredibly odd that this was probably the fastest I've run in over a year. All in all, not a bad evening. Beautiful night, beautiful weather, beautiful backdrop.

~1 mile run

Active Stretching

10 x 80 yard sprint, walk to start

Cutting Drills

~1 mile run

Ring Pull-ups, OH Back Lunges & Med Ball Toss

Warm-up:

Double-unders

Active Stretching

Strict Ring Pull-up Ladder:

1-2-3-4-5-5-4-3-2-1

WoD:

10-15-20:

Overhead Back Lunges, 45# bar

Vertical Medicine Ball Toss

5:00 Exercise Bike

Kayaking

Mary Ellen, Jamie and I spent the weekend with friends up near Troy. Both families got together and spent an hour or two kayaking on the Dunham Reservoir, basically until the limits of 2 two-year-olds' patience were exhausted.

Filthy Fifty

Warm-up:

Active Stretching

Filthy Fifty:

50 x 24" Box Jumps

50 x Jump Pull-ups

50 x 30# DB swings

50 x Walking Lunges

50 x Knees to Elbows

50 x Push Press, 45# bar

50 x Vertical Med Ball toss, 15#

50 x Back Extensions

50 x Burpees

50 x Double Unders

Total Time: ~28:00

Crucible Deck

Warm-up:

Active Stretching

Crucible Deck:

Hearts: Sprint 80 yards (40/40)

Diamonds: 10 x Push-ups

Spades: 10 x Squats

Clubs: 10 x TOs

Joker 1: 10 x Burpees

Joker 2: 10 x Mahlers

Total Time: 19:01

5:00 Exercise Bike

Double-unders, Pull-ups, Push-ups, Pistols

Warm-up:

Active Stretching

AMRAP Circuit:

5 rounds of:

1:00 Double-unders

1:00 Pull-ups

1:00 Push-ups

1:00 Pistol Squats

1:00 Rest

Swimming

Swimming, Push-ups, and TOs

Warm-up:

Abbreviated active stretching routine as I waited for a lane to open up.

Swim WoD:

5 rounds of:

Swim 60m, crawl stroke

25 x push-ups

10 rounds of:

Swim 30m, back stroke

5 x TOs

Surveying

We continue our quest to find a place of our own, and tonight, that meant walking a nice property in the town of Unadilla. The property is just over 10 acres on a nice hillside overlooking the town and is mostly wooded. I loaded Jamie into her back-up and toted her around for a little over an hour as Mary Ellen and I walked the border of the property with our realtor to see what we could see.

Squat Cleans, Pull-ups, Double-unders

Warm-up:

1 mile run, 3/4 mile @ 8.5 mph, 1/4 mile @ 11 mph

Active Stretching

Scaled Badger:

3 rounds of:

15 x Squat Cleans, 95lbs

15 x Pull-ups

15 x Double-unders

2:00 Exercise Bike

Running

Went for a 28 minute road run with occasional sprints and an exploratory run down a random road-side trail. Afterwards, I cooled down with some yard work - mowed the lawn & whacked the weeds. All before lunch.

HSPUs, Pistol Squats, Pull-ups

Warm-up:

Jumping Rope:

• 100 singles
• 30 double-unders

Active Stretching

AMRAP 20:

5 x Handstand Push-ups
10 x Pistol Squats (5/leg)

15 x Pull-ups
Total Rounds Completed: 7

5:00 Exercise Bike

Deadlifts, Squats, Push Press

Warm-up:

1 mile run @ 9mph
3 rounds of 10 x chest-to-bar pull-ups, varying grips
15 x sit-ups
Samson Stretch

WoD:

21 x Deadlifts, 185lbs
50 x Squats
21 x Push Press, 85lbs
15 x Deadlifts, 185lbs
50 x Squats
15 x Push Press, 85lbs
9 x Deadlifts, 185lbs
50 x Squats
9 x Push Press, 85lbs

25 x Double-unders

some random core work with K2Es, L-sits, and Front Lever attempts

Swimming, Push-ups & TOs

5 rounds of:

Swim 60m, crawl stroke
25 x Push-ups

5 rounds of:

Swim 30m, back stroke
5 x TOs

Table Tennis

For the first time in a while, I snuck out for some table tennis. I was definitely a bit rusty, but it was fun to get out and smack a ball around again.

AO Fox Golf Classic

As a member of the Golf Committee, I got to spend the day helping out at the Oneonta Country Club for the 12th Annual A.O. Fox Golf Classic tournament and fund raiser. I spent most of the morning helping out with set-up and various menial tasks, but got to fill in as a substitute golfer in the afternoon. Can't beat a free round of golf on a beautiful day, especially a Monday!

As it was only my second time golfing, let's just say I'm glad it was a Captain n Crew format. I can't drive worth a damn, but medium range shots weren't too bad, and putting was almost half-way decent. By the end of 18 holes, I almost felt like I knew what I was doing.

Hiking

Mary Ellen, Jamie and I visited Franklin Mountain to hike around the Delaware-Otsego Audubon Society Bird Sanctuary. We hiked around for about 1.5-2 hours enjoying the awesome view and fantastic weather.

Weight Sled, K2Es, DB Swings, & HSPUs

Warm-up:

Abbreviated Active Stretching

Weight Sled Sprints:

2 x 30 yards @ 45lbs

2 x 30 yards @ 90lbs

6 x 30 yards @ 135lbs

5 Rounds of:

1:00 AMRAP K2Es

1:00 AMRAP Dumbbell Swings

1:00 AMRAP HSPUs

1:00 Rest

Totals:

1: 22,25,15

2: 16, 23, 11

3: 15, 21, 11

4: 16, 23, 12

5: 19, 29, 17

Weight Sled Sprints:

10 x 30 yards @ 90lbs

Ring Pull-ups & Burpees

Warm-up:

1 mile run @ 9mph

Active Stretching

Ring Pull-ups and Burpee Ladder:

25 x Ring Pull-ups

5 x Burpees

20 x Ring Pull-ups

10 x Burpees

15 x Ring Pull-ups

15 x Burpees

10 x Ring Pull-ups

20 x Burpees

5 x Ring Pull-ups

25 x Burpees

7:00 Exercise Bike

New River Gorge Rafting

Rafted 15 miles of the lower New River Gorge hitting a few Class V rapids along the way.

New River Gorge Kayaking

Kayaked and swam in the New River Gorge all day. Total trip was 13 miles.

Swimming, Push-ups & TOs

5 rounds of:

Swim 60m

25 x Pushups

5 rounds of:

Swim 30m

5 x TOs

Laps

Swam 15 laps alternating lengths of breast stroke and back stroke.

Deadlifts, Back Squats, & Ring Dips

Warm-up:

Active Stretching

Deadlifts:

3 x 135lbs

3 x 155lbs

3 x 175lbs

1 x 205lbs

1 x 225lbs

1 x 245lbs

1 x 265lbs

1 x 285lbs

1 x 305lbs

1 x 315lbs

Back Squats:

3 x 135lbs

3 x 155lbs

3 x 175lbs

1 x 195lbs

1 x 205lbs

Ring Dips, 3 rounds of max reps:

10, 7, 5

3:00 Exercise Bike

5:00 Tabata Bike Sprints (10 x :20 sprint, :10 slow)

3:00 Exercise Bike

Bench Press & Ring Pull-ups

Warm-up:

1 mile run, 9mph

Active Stretching

"Lynne"

5 rounds of:

Bodyweight Bench Press, max reps:

(4 x 170lbs, 4 x 170lbs, 2 x 170lbs, 5 x 150lbs, 4 x 150lbs)

Ring Pull-ups, max reps:

(13, 9, 6, 7, 5)

5:00 Exercise Bike

Tabata Sprints

For a little cardio, I strapped Jamie into the jogger and ran down to the HoF. Once there I did 10 tabata sprints, walked for a minute and a half, then ran home.

Throwing at the HoF

Mary Ellen, Jamie and I jogged down to the Soccer Hall of fame, tossed the 'bee' a bit, and head back home. Nothing too extensive, but it was great to get out now that the beautiful spring weather is finally hitting Otsego County.

Front Squats and Rings

Warm-up:

5:00 Rowing Machine

Active Stretching

CFWoD for 5/4/11:

Front Squats

5-5-5-5-5 (95lbs, 115lbs, 125lbs, 135lbs, 145lbs)

Ring Work:

Dip ladder: 1-2-3-4-5-6-6-5-4-3-2-1

10 x Pull-ups

15 x Push-ups

5:00 Exercise Bike

Hero Workout: JT

Warm-up:

Run, 1 mile @ 8.5mph

Active Stretching

"JT"

21-15-9:

HSPUs

Dips

Push-ups (chest to floor, lift hands)

Total time: 26:08

For kicks:

7 x Toes to bar

1 x Muscle-up

Swimming, 5 laps alternating lengths of breast and back strokes.

Mayday!

I took advantage of Jamie's nap time and went for a run in the beautiful sunshine.

34:08 street run

"Mary"

"Mary"

AMRAP 20 of:

5 HSPUs

10 Single-leg Squats

15 Pull-ups

Total: 7 rounds, 4 Pull-ups

Swimming, 10 laps

Tabata Something Else

Warm-up:

1 mile run @ 8.5mph

Active Stretching

Tabata Something Else:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Squats: 21, 20, 19, 19, 16, 15, 16, 14

Pull-ups: 13, 12, 4, 3, 2, 1, 1, 1

Push-ups: 19, 11, 8, 7, 7, 5, 6, 6

Sit-ups: 8, 6, 6, 5, 4, 5, 5, 5

6:00 Exercise Bike

Bench Press, Burpees & Pull-ups

Warm-up:

Jumping Rope

Active Stretching

Bench Press, working on 3 rep max (2:00 rest bet sets):

5 x 145#

3 x 165#

3 x 165#

2 x 165#

3 x 155#

6 rounds of AMRAP 2:00 w/ 2:00 rest between rounds

3 x Burpees

3 x Pullups

Totals: 1: 6, 2: 5, 3: 5, 4: 5, 5: 5, 6: 5

3:00 Run around Fox Care Center

Bench Press & Pull-ups

Warm-up:

100 x Box Jumps

Active Stretching

5 Rounds for time of:

Max Rep Bench Press (5 x 165#, 6 x 155#, 3 x 155#, 4 x 145#, 3 x 135#)

Max Rep Pull-ups (19, 14, 10, 11, 13)

5:00 Exercise Bike

Crossfit Games Workout #2

Warm-up:

5:00 of double-under work

Active Stretching

CF Games Workout #2:

AMRAP 15:

9 x Deadlift, 155lbs

12 x Push-ups, chest-to-ground, lift hands off of ground at bottom

15 x 2' box jump with full hip extension

Total: 6 rounds, 9 DLs, 4 PUs

Swimming, 10 lengths

Ping Pong

After a few weeks off, I finally made it back to ping pong. My consistency was off, unsurprisingly, but I still played pretty well. Unfortunately, it was a rough night for match play. I lost 2 consecutive doubles matches by 2 points in the 5th game, and then lost my singles match by 2 points in game 3, after being up 9-7 (insert choking sounds here).

Squats, Pull-ups, Dips

Warm-up:

Rowing Machine, 100 Cal

Active Stretching

CFWoD for 3/29/11:

75 x Squats

50 x Pull-ups

20 x Dips

50 x Squats

35 x Pull-ups

15 x Dips

25 x Squats

20 x Pull-ups

10 x Dips

Total Time: 24:48

5:00 Exercise Bike

AHA 5K

Mary Ellen, Wendy and I ran on the Fox Hospital team for the American Heart Association 5K today at SUNY Oneonta. Running in 20 degree weather might not have been the smartest idea, but it didn't turn out too bad. I haven't seen the official results (if there even are any), but I think I came in at around 24 minutes; right around my normal time.

Tabata Circuit

Today was Josh's introduction to the Tabata set, and to the Mahler.

Tabata Circuit:

Jump Rope:

53, 48, 44, 45, 50, 47, 49, 45

Push-ups:

30, 28, 18, 11, 10, 8, 8, 7

Squats:

19, 19, 20, 19, 18, 19, 17, 18

Push Press, empty bar:

23, 16, 12, 11, 10, 15, 10, 15

Mahlers:

4, 4, 4, 4, 3, 3, 4, 3

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

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

Warm-up:

1 mile run @ 9mph

Active Stretching

CFWoD for 3/22:

For time:

70 x Burpees

60 x Sit-ups

50 x DB Swings, 35 pounds

40 x Pull-ups

30 x Handstand Push-ups

Total Time: 20:04

5:00 Exercise Bike

Dips, DB Rows, DB Cleans

Warm-up:

1 mile run (3/4 mile @ 8.5 mph, 1/4 mile @ 11mph)

Active Stretching

CF Garden City WoD for 3/11/11:

Strength:

Bar Dips, 5 sets of max reps (rest 2 min b/w sets): 23, 13, 8, 9, 11

Conditioning:
Take the following acsending ladder as high as possible in 20 minutes:

1 DB Renegade Row
1 DB Hang Squat Clean
2 DB Renegade Row (1 each arm)
2 DB Hang Squat Cleans
3...
3...
Total: 12 rounds + 13 DB rows, 25 lb DBs

5:00 Exercise Bike

Jamaal Bodyweight Circuit #n

Jamaal Bodyweight Circuit:

10 rounds for time of:

10 x Burpees

10 x Mountain Climbers

10 x Box Jumps

10 x TOs

10 x CKs

Total time: 22:28

.5 mile run

5:00 Exercise Bike

"Cindy"

Warm-up:

5:00 Rowing Machine

Active Stretching

"Cindy"

AMRAP 20 of:

5 x Pull-ups

10 x Push-ups

15 x Squats

Total rounds completed: 15 (+ 5 pull-ups, 10 push-ups, 5 squats)

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Hot Tub (ahhhh!)

Snowshoeing

Mary Ellen, Jamie and I went a walked a property in West Oneonta today. Despite the recent warm weather, there was at least 1.5 feet of heavy wet snow on the mountain-side. Walking was definitely a bit challenging today as Jamie and I were heavy enough to sink deep into the snow on about every 3rd step. The tranquility once you get into the tree-line is amazing, something we immediately fell in love with - pine forests, babbling brooks, white tailed deer, and wild turkeys. We went mostly to check how the land was holding up with all the area flooding, but also to see if we could get a better sense of the property lines.

Pull-ups

Warm-up:

1 mile run

Active Stretching

CFW0D for 3/10/11:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Total minutes completed: 10 + 8 pull-ups

Bench Press & Front Squats

Warm-up:

7:00 Rowing Machine

Active Stretching

Bench & Squats:
6 rounds for time:

3 x Bench Press (145lbs, 155lbs, 165lbs, 175lbs[F], 165lbs, 165lbs[F])
5 x Front Squat, 115lbs
Total time: 13 min

The RX'd WoD was supposed to be AMRAP 12, but the gym was so crowded and we were sharing equipment that it just wasn't possible.

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Muscle-ups, Deadlifts, Lunges

Warm-up:

1 mile run (.75 @ 8.5mph, .25 @ 11mph)

Active Stretching

CFWoD for 3/6/11:

4 rounds for time of:

7 x Muscle-ups

15 x Deadlifts (rd 1: 225lbs, rd 2-4: 185lbs)

30 x Lunges

Total time: 36:59

6:00 Exercise Bike

Lots of shoveling snow.

Back Squats & Handstand Walk

Warm-up:

4:00 Jumping Rope

Active Stretching

CFWoD for 3/4/11:

5 rounds for time of:

20 x Back Squat, 135lbs

20 yd Hand-stand walk

Total time: 25:30

I definitely could have shaved a lot of time off this if I A. had ever attempted a handstand walk before today and B. wasn't splitting time on the squat rack with Josh, my new partner in crime. Then again, I never would have even attempted that HS walk without Josh's enthusiasm so I definitely came out ahead on this one. By the fifth round I managed to HS walk a good 7 or 8 yards at a clip. The trick was getting comfortable enough with the balance to overcome the innate fear of falling over backwards and breaking my ass bone. Best part about doing ridiculous Crossfit workouts in a swanky gym is freaking out all the "normal" people doing their comfy workouts.

Hero WoD: McCluskey

Warm-up:

Active Stretching

"McCluskey" (heavily scaled):

3 rounds for time:

1st Round: 5 x Muscle-ups, 10 x Burpee Pull-ups, 15 x Pull-ups, Jump-rope x 250 jumps

2nd & 3rd Rounds: 3 x Muscle-ups, 6 x Burpee Pull-ups, 9 x Pull-ups, Jump-rope x 250 jumps

Total time: 17:58

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Ping Pong

I started the evening off with an active warm-up of pick-axing the 2 inches of ice on our driveway. It's amazing how quickly that will turn your forearms into quivering Jell-o. Despite that, I actually played very well tonight as I was finally able to string together some consistent ground-strokes.

Laugh if you will, but I attribute this largely to playing some table tennis on Kinect Sports on the XBox 360 Kinect. The motion tracking cameras do a pretty good job and it helps to be able to watch your form as represented by your on-screen avatar. Basically, I got to work on my form with instant video feedback and it really helped. The only downside is that the physics doesn't really allow you to work the serve or return of serve since spin is not nearly as effective as it is in real life.

CF Garden City Core WoD

Warm-up:

5:00 Jumping Rope

Active Stretching

Core WoD:

AMRAP 20:

5 x Wall Climbs

10 x Toe to Bar

15 x Tuck Jumps

Total rounds: 6 (went overtime by :15 to complete final round)

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Snowshoeing

6-8 inches of snow fell yesterday making today perfect for some snowshoeing so we headed off to Riddell State Park to enjoy the beautiful winter scenery. Mary Ellen and I slapped on our snowshoes, and packed Jamie into my frame backpack and off we went. The trail we took was probably a little less than 2 miles in length and winds through some beautiful pine forests, over a couple of streams, and around the edge of a the occasional meadow. We didn't see a soul while we were out there and the only sign of human activity was a lone set of cross country skiing tracks. Doesn't get much better than that.

Muscle-ups and Back Squats

Warm-up:

1 mile run @ 8.5mph

Active Stretching

CFWoD for 2/25:

5 x Muscle-ups

3 x Back Squat, 135lbs

3 x Back Squat, 155lbs

3 x Back Squat, 175lbs

3 x Back Squat, 195lbs

3 x Back Squat, 225lbs

10 x Back Squat, 135lbs

5 x Muscle-ups

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Ping Pong

Thursday night ping pong. Always a good time. I worked on being more aggressive with my shots and following through and what do you know? It actually works! Shocking.

"Hail to the Queen"

Warm-up:

8:00 Rowing Machine
Active Stretching

“Hail to the Queen!”
Buy In

Complete as many Thrusters (95lbs) as you can in 2 minutes.
Total: 28

Workout of the Day
21, 15, 9 reps for time of:

Pull-ups
Sumo Deadlift High Pulls, 95lbs

Total time: 11:24

Swimming, 10 lenghts

"Mary"

Warm-up:

1 mile run (3/4 @ 8.5mph, 1/4 @ 11 mph)

Active Stretching

CF's "Mary":

AMRAP 20:

5 x Hand-stand Push-ups

10 x Single Leg Squats, alt. leg

15 x Pull-ups

Total Rounds Completed: 6 (plus 5 HSPU, 10 SL Squats, 8 Pull-ups)

6:00 Exercise Bike

Turf Burn

We headed to Rochester this weekend to visit Jess and Josh and, oh yeah, join them for a little ultimate hat tournament. As an added bonus we got to catch up with some old NJ friends while we were in town. Sadly, no time for the Dinosaur BBQ though.

Anyway, Turf Burn was a 6 v 6 coed hat tournament at one of the local indoor soccer complexes. This was my chance to experience what it might be like were I to return to college ultimate with my current skill set. It was... interesting.

Ping Pong

Back to the garage to get schooled again. In addition to a few doubles matches, I spent some time drilling my serve, top spin shots, and moving from forehand to backhand.

Back at the homestead, I hung from a pull-up position for 2:00 total (:45, :15, :30, :15, : 15).

Ring Dips & Push-ups

Just a little something to get back on track after the stomach bug...

25 x Ring Dips

25 x Ring Push-ups

Ring Dips and Push-ups

Got my EXF rings in the mail (see DK's Rockzone for a link) so I had to try them out. Unfortunately, it was the last thing I did before getting annihilated by a stomach bug.

50 x Ring Dips

50 x Ring Push-ups

10 x Ring Pull-ups

Ping Pong

Thursday night ping pong once again. There were quite a few of us out tonight so it was doubles all night long. Tonight's focus was to concentrate on my follow-through. No choppy shots, swing through the ball and get "good rubber" on it every time.

My consistency is improving slowly as I gain more confidence in the motions and develop my footwork. I'm still the weakest there by far though.

Muscle-ups & Squats

Warm-up:

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

Active Stretching

CFWoD for 1/25:

3 rounds for time:

10 x Muscle-ups

75 x Squats

Total time: 18:53

HSPUs, K2Es, Med Ball Cleans

Warm-up:

1 mile @ 9mph

Active Stretching

CF's "Ledesma"

AMRAP 20:

5 x Hand Stand Push-ups

10 x K2Es

20 x Medicine Ball Cleans, 5 kg

Total Rounds Completed: 8 (plus 5 HSPUs & 10 K2Es)

7:00 Exercise Bike

Burpee Pull-ups

100 x Burpee Pull-ups, using the molding around a door-frame to do the pull-ups.

Cleans and Dips

Warm-up:

1 mile run, 6:33

Active Stretching

CF "Elizabeth"

21-15-9 for time:

Squat Clean, 95lbs

Dips

Total time: 8:18

Snatch Balance (technique training for Snatching):

3 x 45lbs

3 x 55lbs

3 x 65lbs

3 x 75lbs

3 x 85lbs

Swimming, 10 lengths

2 x Breast Stroke, 2 x Crawl, then I alternated crawl and breast

Ping Pong

After a week and a half away, my game was definitely lacking tonight. Add to that the fact that I'm the worst player there and it made for a long night.

I added the backhand flip to my repertoire and started to get a bit more comfortable on the forehand loop, but I still need a lot of work to get that consistency going.

Thrusters, Pull-ups, Swimming

Warm-up:

1 mile run (.25 @ 8mph, .25 @ 8.5mph, .25 @ 9mph, .15 @ 10 mph, .1 @ 11mph)
Active Stretching

CFWoD for 2/1/11:
For time:

15 x Thrusters, 50lbs
15 x Pull-ups
21 x Thrusters, 50lbs
21 x Pull-ups
27 x Thrusters, 50lbs
27 x Pull-ups
Total time: 16:23

I scaled this workout way back. Even were I not extremely sore from Monday, as RX'd would have been a bit out of my league.

Swimming, 10 lengths - man, I'm not very good at swimming.

Snow

Nothing like 7" of snow to loosen up those sore muscles. Sadly, I didn't get to the gym today due to weather. However, I did spend an hour and a half shoveling the driveway, and damn, my glutes and hammies are not happy with me. Shocking how quickly 2 months away from the gym catches up with you!

Return of the Candyman

While I haven't exactly done nothing since Nov. 30th, I haven't done much I'd consider log-worthy. Ping-pong a couple nights a week, snow-shoeing on the weekend, and lots of pull-ups, push-ups, and burpees (though not in organized fashion) has been about the sum total. Turns out it makes me crazy not to workout regularly, so yesterday I joined the hospital owned gym and got back on the wagon.

Warm-up:

10:00 Rowing Machine

Active Stretching

CFWoD for 1/31/11:

For time:

21 x Deadlift, 155lbs

50 x Plyo Box Run

18 x Deadlift, 155lbs

50 x Plyo Box Run

15 x Deadlift, 155lbs

50 x Plyo Box Run

12 x Deadlift, 155lbs

50 x Plyo Box Run

Total Time: 15:09

9:00 Exercise Bike

1 mile run (.25 @ 8mph, .25 @ 8.5, .25 @ 7mph, .25 @ 10mph)

Active Stretching