MCUDL A League

The final game of the regular season was fittingly against the Roots of Rhythm for sole possession of first place. The game was a battle but we maintained the slightest of edges throughout, with several runs 'on serve' and we ended up winning 15-12.

Run 5K

Today's WoD was a 5K so I did some quick stretching and Dustin and I headed to the Central Park jogging path around the Jackie O. Reservoir. I still have no idea how to pace myself on these things. I generally assume I'm going to die early on if I push too hard and end up sprinting the last 1/4 mile or so when I can finally see the light at the end of the tunnel. Today was no exception. At any rate, it served as a good recovery run after yesterday's Air Force WoD.

5K + a slight detour around construction = 24:10 (11:41 split time)

50 x Bench Press w/ 30lb Dumbbells

Air Force WoD

Warm-up:

1 mile @ 9 mph

Active Stretching

Air Force WoD:

For time:

20 Thrusters (85lbs.)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front 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: ~10:00 - I got the minute-timer going but somehow failed to start the stopwatch.

10:00 Exercise Bike

Wildwood 2010

We headed down to the shore for one last Wildwood and man was it hot. Unfortunately it was a bit too hot for the Squiggle Monster and Grandmummy so they retreated to the hotel after two rounds and we opted to skip out on Sunday altogether. Still, I got in 7 games on Saturday and caught up with a few folks, though not nearly as many as I would have liked. 15 years after my first Wildwood, this was very likely my last.

Snatches, Pull-ups, Push-ups, Squats

Dustin pulled todays WoD from Crossfit Football...

Warm-up:

Active stretching

CFFWoD for 7/20/2010:

Complete as many rounds as possible in 12 minutes:

2 Power Snatches @ 125lbs
2 Round of 3 Pull Ups, 5 Push Ups, 7 Air Squats
Total Rounds: 7 (plus 1 snatch)

(NB - Most of my snatches ended up being Clean and Presses, but Dustin noticed my grip was too narrow and had me move my hands out to the stops. Should help next fix things go around.)

Afterwards I went into the gym for a few minutes to do some light footwork practice.

Mercer A League

I arrived early enough to get in a solid run, some plyos, a fair amount of throwing and a full active stretching routine. After that, we squared off against the Mudsharks. Our patient O and aggressive D made short work of the game, despite some odd score-keeping and we took the W 15(19?)-3.

Afterwards, I ran 20 x 40 yard sprints, rest = walk 25 yards.

Quick Bodyweight Ladder

Did the following ladder before bed:
10-9-8-7-6-5-4-3-2-1

Push-ups, chest to the floor
TOs
Squats

20:00 of 400s

Dustin and I headed for Central Park to do today's workout.

CFWoD for 7/15/10:

For 20 minutes:

Run 400 meters (sprint 200m, turn, sprint back)
Rest precisely the time of the previous run

8 x 400 completed: 1:12, 1:13, 1:15, 1:19, 1:20, 1:29, 1:25, 1:23

Fight Gone Bad

Warm-up:

Active Stretching

CFWoD for 7/13/10:
Fight Gone Bad
3 rounds of:

1:00 Wall-ball (reps: 38, 40, 35)
:15 rest
1:00 Sumo Deadlifts @ 75lbs (reps: 24, 19, 16)
:15 rest
1:00 Box Jump, 24" box (jumps: 28, 23, 21)
:15 rest
1:00 Push Press @ 75lbs (reps: 21, 16, 26)
:15 rest
1:00 Rowing Machine (pulls: 30, 35, 35)
1:30 rest

Snatches & Pull-ups

Warm-up:

1 mile @ 9mph

Active Stretching

CFWoD for 7/12/10: "Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm
10 Tuck Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
10 Tuck Pull-ups
Total Time: 22:49

For DK

21-15-9 for time:

Push-ups

Squats

Total Time: 1:17

That was actually kinda nice. Might even make that more of a nightly routine instead of the random push-ups, pull-ups, sit-ups, squats stuff I normally throw in willy-nilly.

HP ETC: Pickup Sprints

8:39 Run

10 x 200m Pickup Sprints

200m walk

10 x 100m Pickup Sprints

4:00 Walk

8:00 Run

Lunges, Pull-ups, Sit-ups

Warm-up:

1 mile @ 9 mph

Active Stretching

CFWoD for 7/8/10:

For time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Total time: 19:13

8:00 Exercise Bike

7 Steps

7 Steps:

7 rounds of:

30 x Crunches, various positions

30 x Push-ups, various positions

100 x Squats (last ~30 holding Jamie)

Shopping Run

Mary Ellen, Jamie and I ran into town, did some quick grocery shopping, and ran back home. Afterwards, I spent some time repairing our sidewalks and then it was off to a 4th of July pool party where, yeah, that's right, I won the disc golf competition. It wasn't quite regulation (land the cheap frisbee in the hoola hoop on the ground), but I got a bottle of wine, some lottery tickets (one won $20), and a bunch of candy. More than I ever won playing ultimate.

Bike Ride

After spending some time in the basement making things look nice for any potential buyers, I set the sprinklers out on the lawn and hopped on the bike. I rode for 40 minutes down and around Donaldson Park, through the north side of HP, past The Jake's, and back.

Pull-ups, Dips, Sit-ups, Squats

Warm-up:

1 mile @ 9mph

Active Stretching

CFWoD for 7/1/10:

10 rounds for time of:

10 x Pull-ups

10 x Dips

10 x Inclined Sit-ups

10 x Squats

Total Time: 13:14

10:00 Exercise Bike