MCUDL A-League Finals, Game 2

With our backs against the wall in Game 2, Big Stick game out ready to play and stormed out to take half 8-4. (On a personal note, I made sure to take a nap this afternoon and choked down a RockStar on the way to the fields.) Confident in the victory, we started the half with another break before the wheels came off and Roots began to rally.

What started off as a blow-out, quickly became the second dog-fight of the final series. Roots fought back to get on serve, though we were still on the plus side. At 15-14, we got a turn and worked it up to the endzone only to turn it over on a miscue mere yards from a victory. That sparked a Roots mini-run and they ran off the next two points putting the score at 16-15, hard to 17. I wish I could say I remembered the details, but with our backs against the wall, we were able to grind out two turns and two conversions to steal the game 17-16 and force a decisive game 3 tomorrow night.

MCUDL A-League Finals, Game 1

A re-match of the last 2 years, A-League finals pits Big Stick against Roots of Rhythm. I gotta say, I was exhausted for this game after a few days of fatherhood and the resultant lack of sleep. Notwithstanding, Stick played well and managed to stay a break up for the entire game. That is until 15-14 when we stalled and Roots surged and ended up stealing the game in OT 17-15.

Huge apologies to Matt Bode, whom I crushed on a poorly executed layout bid on an in-cut. On a relatively tight pass, I keyed on the thrower and layed out as the disc was released. Unfortunately, the throw was behind Bode, who quickly cut back to make the catch. Not anticipating his change of direction, I was already committed and airborne and speared him square in the back. A very bad play on my part that I should be experienced enough to avoid. I know he hurt his shoulder pretty badly, but being the warrior he his, he was back on the pitch playing hard in a point or two.

Game 2 of the 3-game series is Wednesday night. Hopefully, we'll have a few more of our big guns out there, and maybe I'll grab a little nap beforehand.

Snertz Workout

Warm-up:

6:58 mile
Active Stretching

Snertz Workout for time (detailed explanations):

4 x 100 yard strides
2 x 40 yard grapevines
2 x 40 yard side shuffles
2 x 40 yard high knees
2 x 40 yard butt kickers
2 x 40 yard power skips
30 x push-ups
100 x crunches

4 x 15 ground jumps + 40 yard sprint
4 x 15 tuck jumps + 40 yard sprint
30 x push-ups
100 x crunches

2 x 40 yard lunges w/ full twist
2 x 40 one-legged hops (20 yards/leg)
2 x 10 two-footed forward cone hops
2 x 10 two-footed sideways cone hops
30 x push-ups
100 x crunches

10 x 5-10-5 yard shuttle runs
10 x 40 yard sprints
4 x 100 yard strides
Total time: 27:36

2 minutes off my fastest time, but I guess it's all right considering my lack of sleep and general inactivity for the past few days.

L & D

I'm a dad!!

Jamie Rose Dono was born 8/5, at 8:17pm and weighs in at 6
pounds, 10.4 ounces and stands at 19 3/4 inches. From start to
finish, the labor took all of 3 hours 17 minutes, barely enough time
to make it to the hospital! So she's already a little speed demon. Mom and baby are both happy and healthy and I'm incredibly proud of both of them!

MCUDL A League

Semi-finals vs. Rutgers

After a fun Crossfit workout during lunch, I felt like I was running around the field in a weight vest. It wasn't a bad thing for me as it forced me to (attempt to) play smarter and more efficiently since I couldn't just rely on speed to make up for bad decisions. It wasn't my best performance, but it wasn't my worst, and my teammates more than made up for my short-comings. I'm not sure of the final score, but Stick won fairly comfortably.

Next week: finals rematch vs. Roots of Rhythm.

Fight Gone Bad Circuit

Warm-up:

7:00 Exercise Bike
Active Stretching

CFWoD for August 4th, 2009:
Fight Gone Bad
3 rounds of:

1:00 Wall-ball (reps: 32, 27, 24)
:15 rest
1:00 Sumo Deadlifts @ 75lbs (reps: 21, 18, 17)
:15 rest
1:00 Box Jump (jumps: 61, 54, 50)
:15 rest
1:00 Push Press @ 75lbs (reps: 21, 17, 23)
:15 rest
1:00 Rowing Machine (pulls: 31, 31, 27)
1:30 rest

Tabata Sprints & Accelerators

Mel and I headed to the HP track tonight to close out the weekend and burn off some built-up energy.

Warm-up:

6:51 mile
Active Stretching

Tabata Sprints:

8 x :20 sprint, :10 rest

Accelerators:

10 x jog 50m, sprint 50m

20:00 throwing

CFWoD: 08-02-09

Just a quick WoD for the day. Maybe if the rain holds off, I'll throw in a run later on.

CFWoD for August 2nd, 2009:
"JT"
21-15-9:

Hand-stand Push-ups
Iron Gym Dips
Iron Gym Sit-ups

Pick-up Sprints

Mel and I rolled on over the the HP track tonight so I could get in some light speed work and some throwing pre NY Invite.

Warm-up:

6:26 mile
Active Stretching

Pick-up Sprints:

8 x 200m Pick-up sprints (jog 50m, run 50m, sprint 50m, walk 50m)
1200m walk
8 x 100m Pick-up sprints (jog 25m, run 25m, sprint 25m, walk 25m)

I focused on acceleration and top speed, keying in on staying loose and smooth on the transition from run to sprint and just letting it fly. Screw those 5Ks, running fast is FUN!

50 x Push-ups
50 x Crunches

20:00 throwing

CFWoD: 07-28-09

Warm-up:

9:00 Elliptical Machine
Active Stretching

CFWoD for July 28th, 2009:

With a continuously running clock do one 85 pound Clean and Jerk the first minute, two 85 pound Clean and Jerks the second minute, three 85 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Total minutes completed: 10:00

10:00 Exercise Bike