Workout Log: Memoirs of a Recovering Ultimate Addict

Burpee Challenge, Day 26

2012-02-09T07:01:00.000-05:00

26 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 25

2012-02-08T07:02:00.000-05:00

25 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 24

2012-02-07T07:35:00.000-05:00

24 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 23

2012-02-06T07:34:00.000-05:00

23 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 22

2012-02-05T09:33:00.001-05:00

22 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 21

2012-02-04T09:33:00.000-05:00

21 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 20

2012-02-03T09:00:00.002-05:00

20 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 19

2012-02-02T09:53:00.001-05:00

19 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Weighted Pull-ups & Dips

2012-02-01T17:47:00.000-05:00

Warm-up:

5:00 Exercise Bike
Active Stretching

Pull-ups:

3 x Muscle-ups
5 x Pull-ups w/ 35lbs
5 x Pull-ups w/ 45lbs
3 x Pull-ups w/ 50lbs
1 x Pull-up w/ 55lbs
1 x Pull-up w/ 60lbs

Dips:

5 x Dips w/ 35lbs
5 x Dips w/ 45lbs
5 x Dips w/50lbs
3 x Dips w/35lbs

Cooldown:

10 x Pull-ups
10 x K2Es
10 x Dips

Burpee Challenge, Day 18

2012-02-01T07:00:00.000-05:00

18 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 17

2012-01-31T08:29:00.001-05:00

17 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Crucible Deck

2012-01-30T18:00:00.000-05:00

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:
16:50

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

5:00 Exercise Bike

Burpee Challenge, Day 16

2012-01-30T06:56:00.000-05:00

16 x Burpees.

Here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 15

2012-01-29T09:42:00.004-05:00

15 x Burpees.

Seriously, here's the deal: Burpee Challenge

Tabata Sprints

2012-01-28T15:44:00.000-05:00

Thanks to Jaeger for getting me into the Burpee challenge, otherwise I'd have done nothing these last couple of weeks. Even so, the beginning of the BC isn't all that challenging so I really need to get my ass in gear. With that in mind, I ran down to the old soccer HoF for some much needed work.

7:28 Run

4:56 Active Stretching

Tabata Sprints:

10 x :20 sprint, :10 rest

3:30 Rest

I ran like I had lead booties on today and the cold air burned my lungs way more than it should have. So as to punish myself for my sluggish ways, I set my timer to beep every 75 seconds and implemented the following rule on the run home: Every time the alarm goes off, stop running and do 3 burpees (yes, more burpees!).

9:23 Run

Burpee Challenge, Day 14

2012-01-28T08:44:00.001-05:00

14 x Burpees.

Seriously, here's the deal: Burpee Challenge

Burpee Challenge, Day 13

2012-01-27T20:43:00.001-05:00

13 x Burpees.

Seriously, here's the deal: Burpee Challenge

Burpee Challenge, Day 12

2012-01-26T20:43:00.001-05:00

12 x Burpees.

Seriously, here's the deal: Burpee Challenge

Burpee Challenge, Day 11

2012-01-25T20:42:00.001-05:00

11 x Burpees.

Seriously, here's the deal: Burpee Challenge

Burpee Challenge, Day 10

2012-01-24T20:41:00.001-05:00

10 x Burpees.

Seriously, here's the deal: Burpee Challenge

I'm just logging it here to hold myself accountable.

Burpee Challenge, Day 9

2012-01-23T20:41:00.001-05:00

9 x Burpees.

Seriously, here's the deal: Burpee Challenge

I'm just logging it here to hold myself accountable.

Burpee Challenge, Day 8

2012-01-22T20:41:00.001-05:00

8 x Burpees.

Seriously, here's the deal: Burpee Challenge

I'm just logging it here to hold myself accountable.

Burpee Challenge, Day 7

2012-01-21T20:40:00.001-05:00

7 x Burpees.

Seriously, here's the deal: Burpee Challenge

I'm just logging it here to hold myself accountable.

Burpee Challenge, Day 6

2012-01-20T20:40:00.001-05:00

6 x Burpees.

Seriously, here's the deal: Burpee Challenge

I'm just logging it here to hold myself accountable.

Burpee Challenge, Day 5

2012-01-19T09:16:00.002-05:00

5 x Burpees.

Seriously, here's the deal: Burpee Challenge

I'm just logging it here to hold myself accountable.

Burpee Challenge, Day 4

2012-01-18T08:25:00.003-05:00

4 x Burpees.

Seriously, here's the deal: Burpee Challenge

I'm just logging it here to hold myself accountable.

Burpee Challenge, Day 3

2012-01-17T20:23:00.002-05:00

3 x Burpees.

Seriously, here's the deal: Burpee Challenge

I'm just logging it here to hold myself accountable.

Tabata This!

2012-01-16T17:57:00.000-05:00

Warm-up:

20 x Burpees
Active Stretching

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

5:00 Exercise Bike

Burpee Challenge, Day 2

2012-01-16T06:56:00.000-05:00

2 x Burpees

http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

Burpee Challenge, Day 1

2012-01-15T08:54:00.001-05:00

1 Burpee. Man, this is easy!

Seriously, here's the deal: http://crossfitpeachtree.com/PDFs/burpeechallenge.pdf

I'm just logging it here to hold myself accountable.

L Pull-ups, Push-ups, Squats

2012-01-14T01:43:00.000-05:00

10 Rounds of:

3 x L Pull-ups
10 x Push-ups
15 x Squats

Air Force WoD

2012-01-11T17:57:00.000-05:00

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Air Force WoD:

For time:

20 Thrusters (85lbs.)
20 Sumo deadlift
20 Push press
20 Front squats
20 Back squats
Here are the rules: Each athlete must do 4 burpees at the beginning of every minute (including at the start of the WOD) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min time limit.

My time: 9:53

8:00 Exercise Bike

"Mary"

2012-01-04T17:46:00.000-05:00

Warm-up:

Running, 1 mile @ 8.5mph
Active Stretching

"Mary"

AMRAP 20:

15 x Pull-ups
5 x Hand-stand Push-ups
5/leg x Single-leg Squats
Total: 6 rounds plus 14 Pull-ups

5:00 Exercise Bike

Football!

2012-01-01T13:06:00.000-05:00

While I was down hanging with Jude for New Year's, he dragged me out to a pickup football game near Pound Ridge. It's been a few years, but it was a lot of fun nonetheless. Unfortunately, they didn't throw a lot of balls my way on offense since they didn't know me at all. Fortunately, they threw a lot of balls my way on defense since they didn't know me at all. I finished the day with 4 interceptions, including a pick 6, and a bunch of pass break-ups, compared to 2 receptions, 1 a Hail Mary and one a short dump off to avoid a sack.

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

2011-12-28T18:12:00.001-05:00

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

2011-12-27T17:34:00.001-05:00

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

2011-12-14T18:28:00.001-05:00

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

2011-12-12T18:16:00.002-05:00

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

2011-12-07T18:25:00.000-05:00

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

2011-11-30T18:23:00.000-05:00

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

2011-11-29T21:29:00.000-05:00

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

2011-11-28T18:11:00.000-05:00

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

2011-11-25T11:40:00.000-05:00

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

2011-11-19T12:34:00.000-05:00

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

2011-11-16T18:10:00.000-05:00

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

2011-11-15T21:22:00.000-05:00

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

2011-11-14T18:19:00.002-05:00

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

2011-11-09T18:14:00.000-05:00

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

2011-11-08T21:19:00.000-05:00

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

2011-11-07T18:13:00.000-05:00

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

2011-11-02T17:37:00.000-04:00

Warm-up:

500m Row
Active Stretching

30 x Muscle-ups

5:00 Exercise Bike

Cherry Picked

2011-10-31T18:07:00.000-04:00

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

2011-10-22T09:08:00.000-04:00

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.

2011-10-17T18:15:00.000-04:00

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

2011-10-16T13:23:00.000-04:00

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

2011-10-14T18:00:00.000-04:00

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

2011-10-11T19:03:00.001-04:00

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"

2011-10-10T18:10:00.000-04:00

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

2011-10-05T18:13:00.000-04:00

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

2011-10-03T18:22:00.001-04:00

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

2011-10-02T18:03:00.000-04:00

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

2011-09-28T17:50:00.000-04:00

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

2011-09-26T17:54:00.000-04:00

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

2011-09-22T16:50:00.000-04:00

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

Pitt Run

2011-09-21T16:49:00.000-04:00

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

2011-09-19T17:47:00.000-04:00

Warm-up:

Run, 2 laps around FCC
Active Stretching

21-15-9:

185lb Deadlift
Double-unders

5:00 Exercise Bike

Buttermilk Falls

2011-09-17T18:56:00.001-04:00

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.

2011-09-12T18:10:00.000-04:00

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

2011-09-10T10:58:00.000-04:00

~4:00 warm-up run

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

~4:00 cool-down run

Emmons Pond Bog

2011-09-05T12:21:00.002-04:00

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

2011-09-04T19:19:00.000-04:00

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

2011-09-03T13:17:00.000-04:00

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

Push Press & Jumping Lunges

2011-08-31T18:16:00.000-04:00

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

2011-08-31T13:13:00.001-04:00

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

Cleans & Burpees

2011-08-29T18:15:00.000-04:00

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

2011-08-24T18:15:00.000-04:00

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

2011-08-22T17:52:00.000-04:00

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

2011-08-19T20:06:00.000-04:00

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

Hellen

2011-08-17T18:18:00.000-04:00

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

2011-08-15T22:02:00.000-04:00

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

2011-08-14T11:57:00.000-04:00

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

2011-08-12T17:54:00.001-04:00

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

2011-08-08T19:22:00.001-04:00

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

2011-08-07T14:22:00.000-04:00

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

2011-08-03T18:26:00.000-04:00

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"

2011-07-29T18:37:00.000-04:00

"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

2011-07-28T19:33:00.001-04:00

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

2011-07-27T18:33:00.000-04:00

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

2011-07-24T16:30:00.000-04:00

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

2011-07-23T20:27:00.000-04:00

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

2011-07-19T19:52:00.000-04:00

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...

2011-07-14T19:49:00.000-04:00

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

2011-07-13T21:05:00.000-04:00

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

2011-07-06T18:08:00.000-04:00

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

2011-07-02T17:16:00.000-04:00

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

2011-06-29T18:05:00.000-04:00

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

2011-06-27T17:52:00.000-04:00

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

2011-06-24T18:05:00.000-04:00

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

2011-06-22T17:53:00.000-04:00

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

2011-06-21T20:00:00.000-04:00

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.