Tuck Jumps, Box Jumps & DB Swings

Warm-up:

1/2 mile @ 8.5mph (toe striking)

Active Stretching

CFWoD for 3/29/2010:

5 rounds for time:

40 x Tuck Jumps

30 x Box Jumps

20 x 40lb Dumbbell Swings

Total Time: 23:58

7:00 Exercise Bike

Tryout Run-through

3 hours at Edgely running through the format and getting all the details ironed out before the first tryout on 4/10. Coach runs a tight ship. It's gonna be fun... and very challenging too.

Afterwards I even got in a few points of pick-up. Turn-out was great and the level and intensity were starting to amp up with tryouts approaching. Good to see. It was nice to have Joel and Skip out as well to push the intensity.

Just Muscle-ups

2:53 run to playground

30 x Muscle-ups for time: 8:50

2:40 run home

Rowing and DB Snatches

Warm-up:

1 mile @ 8.5 mph (all fore-foot strikes)

Active Stretching

CFW0D for 3/21/2010:

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

Total Time: 20:13

These are one-arm snatches, alternating arms.

7:00 Exercise Bike

Pull-ups, Sit-ups, Box Jumps

Warm-up:

5:00 Jumping Rope

Active Stretching

CFWoD for 3/23/2010:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Total Time: 16:04

Deadlifts & Tuck Jumps

Warm-up:

5:00 Rowing Machine

Active Stretching

CFWoD for 3/22/10:

3 rounds of:

10 x 245lb Deadlift

50 x Tuck Jumps

5:00 Exercise Bike

Axe Men

I headed upstate to my parents' house and spent a few hours clearing fallen trees and brush from their property after the winter storms. It basically involved dragging/pushing lots of heavy stuff up a long hill. And I got to use a chainsaw.

Active Rest

Warm-up:

10:00 Elliptical Machine

Active Stretching

Core Strength Circuit:

5 rounds of:

10 x Mahlers

10 x Sit-ups on declined bench

10 x Back Extensions

Total Time: 14:28

Throwing at RU

Met up with Walt tonight to get some throwing in now that Spring has arrived. The HP track was jammed so we headed to the RU athletic fields where a very nice groundsman gave us the boot forcing us to sneak onto some hill grass near the soccer stadium where we got in a solid hour of throwing.

Hero Workout: "Murph"

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Total Time: 44:28