Step-ups and Tabatas

Warm-up:

Run, 3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching

DB Step-ups:

5 Rounds of 5 step-ups per leg, 35lb dumbbells

Tabatas:

Plyo-box Run
Mountain Climbers
Chuck Kellers

50 x Inclined Sit-ups

Barbell Step-ups & Tabatas

Warm-up:

Running, 3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching

Barbell Step-ups (demo):
5 rounds:

5 Step-ups per leg, 65lbs

Tabatas:

Plyo-box Run
Mountain Climbers
Chuck Kellers
Inclined Sit-ups
Back Extensions

5:00 Exercise Bike

5:00 Suana (Heat and humidity training?)

Swimming

As it was the day after Regionals I opted for a non-impact workout.

10 lengths, Breast Stroke
10 lengths, Freestyle
10 lengths, Back Stroke
4 lengths, Breast Stroke


10:00 in the sauna (prep for that Sarasota heat and humidity!)

Regionals Finals

Having waltzed through Day 1, The Ghosts arrived late morning on Sunday to get ready for the Finals versus crosstown rival and perennial NE powehouse, Slow White.  Going into the game, we were 3-2 vs Slow with both our losses occurring at Chesapeake.  Unlike Saturday's games, this one was going to be a challenge.

Both offenses were stellar thoughout the game, despite intense defensive pressure from both sides.  The Ghosts managed to crack Slow's O twice in the game, once to take half, and once towards the end of the second half to seal the game.  Our O was nearly perfect, turning it over only a couple of times all game and never giving up a break.  The Ghosts win NE Regionals 15-12 which should earn us a spot atop our pool at Nationals.

Regionals, Day 1

Winning Sectionals made for a pretty cushy Day 1 at Regionals for The Ghosts.  We basically walked through Ontario Mixed (15-3) and Blue Noise (15-5) to qualify for semis.  With 4 bids, semis was our Game-to-Go, meaning our road to Nationals went through a relatively unknown Albany-based team named Destructors. 

As it turns out, this was the least exciting Game-to-Go I've ever witnessed.  We were up 9-0 before the Destructors managed to punch in their first goal, aided largely by some extreme wind.  They managed one more before the end.  The Ghosts win 15-2 and are going to Nationals! 

The Destructors appeared to be a young athletic team and I think the windy conditions and perhaps our reputation intimidated them into a poor performance.  Not that they could have beaten us, but given their play against other teams in the tournament, they should have faired a little better than 15-2. 

SAQ

Warm-up:

Running, 1600m (7:03)
Active Stretching

20:00 Agility Ladder

Flying 30s:

3 x 60m Accelerators (accelerate 30m, stride 30m)
3 x 30m Sprint
3 x 60m Sprint
3 x 90m Sprint

My leg is still not 100%, but I only feel it at a full sprint right now so it's improving.  It's annoying as I feel like it's preventing me from hitting top gear, but not debilitating as it feels strong and pretty much pain free for all other movements.

Hiking

 



I had originally planned to hit the gym, but the weather was perfect and the fall colors are amazing right now and so I opted to round up the family and go for a hike at Wilbur Lake.  By the time we got everybody packed up and in the car, it was about an hour later than I had planned (I should know better by now), but we were able to hit the trail just a few minutes after the sun had set behind the mountains.  I took Beck in the backpack and Mary Ellen took Jamie in the jogging stroller and off we went.  We hiked around for an hour or so and ended up making our way back to the car in the dark, but it was worth every minute of it.  This is, without a doubt, my favorite time of the year. 



Pick-up Sprints

Warm-up:

Run, 1 mile
Active Stretching

8 x 200m Pick-up Sprints:

Walk 50m, Jog 50m, Run 50m, Sprint 50m

8 x 100m Pick-up Sprints:

Walk 25m, Jog 25m, Run 25m, Sprint 25m

Run 400m

Fran

Warm-up:

Running, 3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching

Fran:
21-15-9:

Thrusters, 95lbs
Pull-ups
Total Time: 9:25

Core Workout:

30 x Good Mornings, 45lbs
1:00 Holding Tuck Position while hanging from Pull-up bar
60 x Inclined Sit-ups
30 x Back Extensions w/ 25lb plate

6:00 Exercise Bike

Deadlifts & Plyo Box Runs

Warm-up:

2500m, Rowing MachineActive Stretching

WoD:

21 x 155lb Deadlift50/leg x Plyo Box Run 18 x 155lb Deadlift50/leg x Plyo Box Run 15 x 155lb Deadlift50/leg x Plyo Box Run 12 x 155lb Deadlift50/leg x Plyo Box Run Total Time: 14:04

10:00 x Exercise Bike