HP ETC

Mary Ellen, Jamie and I ran over to the track so I could do a little workout in the mid-day heat. I pushed Jamie on the way there, then passed her off to Mary Ellen for the track workout and the run home.

9:08 run w/ baby jogger
2:30 walking rest

5 x 200s, 1:30 rest:

:32
:33
:34
:32
:30

5:00 rest

1 x 400:

1:06

5:00 rest

5 x 200s, 1:30 rest:

:32
:37 (pathetic)
:34
:34
:29

8:00 walking rest

8:20 run

"Nutts"

Warm-up:

5:00 Rowing Machine

Active Stretching

"Nutts"

For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Tuck Jumps

Run 400 meters with a 45lb plate

Total Time: 29:23

"Fran" and Core WoD

Warm-up:

10:00 Rowing Machine

Active Stretching

Fran:

21-15-9 for time:

95lb Thrusters

Pull-ups

Total Time: 5:31

CFWoD for 5/26/10:

3 rounds of:

1:00 holding Hanging Tuck

30 x 45lb Good Mornings

60 x Sit-ups on Inclined Bench

30 x Back Extensions w/ 25lb plate

MCUDL A League

Tonight marked my first official game as a summer league-only player. After receiving our trophies as 2009 champs (Go Stick!) we kicked off the 2010 season against TCNJ. They seemed to be a bit intimidated by our flashy hardware and had trouble completing passes in the first half. Good thing too, because I was playing some pretty uninspired ultimate. They picked things up a bit in the second half but it was too late. Big Stick wins 15-5.

Afterwards, Tous, Billy M. and I got in some throwing, a 3-man break mark drill, and a full-field suicide w/ push-ups (Tous and Billy did at least one more after that) and we all hung around to toast Walt on his 30th birthday.

Happy birthday, Dub!

AMRAP 12: Pull-ups, Push-ups, Tuck Jumps

Warm-up:

8:00 Elliptical Machine

Active Stretching

AMRAP 12:

5 x Pull-ups

10 x Push-ups

15 x Tuck Jumps

Total rounds: 13

10:00 Exercise Bike

Yard work and baby jogging.

After a few hours of yard work, we decided fajitas sounded like a good dinner plan, but lacked a few key ingredients. So, I packed Jamie into the jogger and ran into town. Best I can tell, it's a mile and change to the store. I was feeling good so I kept the pace up.

6:56 there

6:30 back

Running in the Park

Took some time during lunch to run in Central Park. It went a little something like this:

4:22 run

10 x Muscle-ups

25 x Squats

25 x Push-ups

4:20 run

10 x Muscle-ups

25 x Squats

25 x Push-ups

3:59 run

Anaerobic Endurance WoD

Warm-up:

7:00 Elliptical Machine

Active Stretching

Anaerobic Endurance WoD from CF Endurance:

5 rounds for time of:

10 GHD Sit Ups
15 GHD Glute Ham Raises

20 Medicine Ball Slams

(2:00 rest between sets)

Total time: 21:39

Tabata Treadmill

8 x :20 on, :10 off @ 10mph, 7% incline

Bell Crack, Day 2

Team Evil Death went 1-1 on the day.

The combined Philly team then played a combined Truck Stop team and won by a break or two.

Bell Crack, Day 1

Team Evil Death went 1-3 on the day.