"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.