Chesapeake Open, Day 2

Pike went 2-1 on the day with a convincing win over Medicine Men, a double game point win over Sons of Liberty in the quarters, and a double game point loss to Tennessee in the semis.

Chesapeake Open, Day 1

Pike went 3-1 in the Open Division at Chesapeake with convincing wins over Eastern Motors, Colt 45, and X-Rates and a disappointing double game point loss to Grit.

HP ETC

Just off the plane from Portland, Raph and Mere came up to HP to get in some baby time, a solid workout at the HP track, and some tastilicious Greek food from Pithari.

The workout was handed down from Ironside via Trey (a concept that still bothers me since I'm pretty sure Trey never followed any of the track plans I used to send out for Pike [meow!]). All whining aside, it was a pretty solid speed workout and it was fun to get the legs going a bit pre-Chesapeake. I also find it amusing that I had just told a friend earlier that day that I don't do track workouts any more since I've found I get more out of Crossfit-style circuit training.

Anyway, the workout was as follows:

Warm-up:

2 laps of jog 100, stride 100
Active Stretching

Workout Proper:

1 x 4 reps Quick Agility Drill (sprint 5m, side-shuffle 5m, back pedal 5m, side-shuffle 5m, sprint 10m): 15 secs rest between reps
3 minutes break

1 x 4 reps of 100 m: 60 secs rest between reps
3 minutes break

2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between sets
5 minute break

3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets
3 minute break

2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between sets
3 minute break

1 x 4 reps of 100 m: 60 secs rest between reps

Half-Filthy 50

Warm-up:

10:00 Exercise Bike
Active Stretching

Half-Filthy 50 for time:

25 Box Jumps w/ 18-inch box
25 Jump Pull-ups
25 Kettleball Swings w/ 25lb ball
25 Lunges per leg (stationary lunges)
25 Knees-to-Elbows
25 Push-Press w/ standard bar
25 Back Extensions
25 Wall Balls
25 Burpees
25 Kangaroo Jumps
Total Time: 8:21

8:00 Elliptical Machine

Pike Practice

Practice at Mercer from 8am-12pm. Post-practice Chili's Chillout.

Pike Practice

Practice at Mercer from 9am-2pm.

WallBalls

Warm-up:

Active Stretching

CFWoD for August 20th, 2009:
"Karen"
For time:

150 x Wallballs, 20lb ball
Total Time: 8:23

8:00 Elliptical Machine

Tabata Workout

Warm-up:

6:00 Exercise Bike
Active Stretching

Tabata Sets:
Elliptical Machine:

8 x :20 sprinting, :10 slow

Overhead Squats w/ 5' bar:

16, 16, 17, 14, 12, 12, 11, 11

Chuck Kellers:

14, 13.5, 12.5, 11.5, 12, 12, 12.5, 13.5

Inclined Sit-ups:

16, 14, 14, 11, 10, 10, 11, 11

Pull-ups, Dips, Burpees

Warm-up:

5:00 Exercise Bike
Active Stretching

Circuit Workout:
5 rounds for time of:

21 x Pull-ups
21 x Dips
21 x Burpees
Total Time: 33:45

(NB - I broke the pull-ups and dips down into 1 set of 5 and 4 sets of 4, alternating pull-ups and dips [5 pull-ups, 5 dips, 4 pull-ups, 4 dips... etc.])

Pike Practice

It's August and Pike's now going full swing. The Jake and I again schlepped to Philly for an 8am start time and once again we all did work in the blazing sun. Today's practice was focused more on application and execution and we did a lot more live play than yesterday.

Practice ran 8am-12pm. Although Ellis attempted to distract us, the Jake and I once again rocked Chipotle in North Brunswick.