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!