plieb fitness journal: August 2009

8.31.2009

WOD 090831 -- tire flips + box jumps

warmed up and then:

10 rounds of:

10 24" box jumps
10 tire flips (256 lbs)

Time:14:41

8.29.2009

WOD 090829 -- KB FGB

Scott Collier and I attended a free kettlebell workout at Crossfit Central.

2 rounds of:

1 minute KB sumo dead lift high pull (55 lbs)
1 minute 24" box jumps
1 minute KB push press (35 lbs)
1 minute KB swing (55 lbs)
1 minute KB swing to squat and press (35 lbs)

My score was 250. I wanted to do another round, but they cut us off at 2.

8.28.2009

WOD 090828 -- OH squat

Today's workout came off the CF.com site:

Overhead Squat 3-3-3-3-3 rep

My results:

95-115-115-135-135

I also ran a mile on the treadmill in 7.04. I had a 6 minute pace going then slowed up on the 3rd lap.

My warmup, in case anyone cares:

3 rounds of:

20 jumping jacks
20 arm circles
20 quarter squat rotations
10 straight leg dead lift, 45 lbs
10 over head squats, 45 lbs
Samson stretches
10 push ups
inchworm to standing
10 KB swings, 25 lbs
10 dips
10 dead hang chin ups

I'm so tired at the end of my warmup that I can barely workout.

Well, we lost in the finals this year to the Hawaiians. It was a pretty good season. We went into the semifinals as the number one seed. In the semifinal game we played UT Alumni and beat them 7-2. It rained for an hour before league play, so the ground was soft and the temperature was 77 degrees. Humidity made the ball slick.

In the finals we faced the Hawaiians. They were pretty loaded. They had Dallen Stanford -- former Eagle 7s flyhalf, a collegiate all-american scrumhalf from Cal Berkeley, and they picked up two foreign ringers -- a wing and a kiwi flyhalf. Plus they had their regular role players.

We came out pretty well and took a 1-0 lead. I slashed through and dotted down in the corner from about 25 meters out. Right before half we stopped them on our 5 meter on downs, but immediately turned the ball over. They took 6 more touches and scored in the corner on a blindside move. At halftime the score was 1-1.

The second half seesawed with both sides moving the ball down the field. They eventually cracked our defence with another try in the corner set up by a wide pass from Dallen. We couldn't match it -- although we threatened several times -- before time expired.

All in all we played pretty well. All of our players played, not just our best players. I probably should've played a bit more in the final but oh well. We played well as a team all season and our defence looked good. So we've been in the finals 4 years in a row which is not a bad run.

8.25.2009

WOD -- 090825 -- thruster/power clean/sumo DL HP

Warm up:

8 minutes on bike
mile (6:59)
CF warm up

In 20 minutes, rounds of:

5 thrusters (95 lbs)
7 hang power cleans (95 lbs)
10 sumo dead lift high pull (95 lbs)

I did 6 rounds + 5 thrusters and 7 hpcs. My grip was giving out on the pulls.

8.23.2009

WOD 090823 -- karen + tire flips

Karen == 10' medicine ball throws, 20 lbs, 150 reps, for time

My result: 14:02

I gassed pretty early and took frequent breaks.

Tire flipping: 50 reps, 21L-24 tire -- 254 lbs.

I planned to flip 100 times, but it was too hot.

WOD 090822 -- 5K @ town lake

ran another 5K at Town Lake at 3PM on Saturday. It was about 104 but very windy. I finished in 28.31, which was 2-3 minutes better than my last run.

8.22.2009

Touch rugby 090720

last two matches of the regular season, we played Hawaiians and Blues. At the start of the day we were tied with Hawaiians for first place and the Blues were in third right behind us. We beat the Hawaiians 4-1 and the only try we allowed came off an intercepted pass, not our defense. We blanked the Blues 5-0. So things are looking pretty good going into the playoffs next week where we have the #1 seed and we play Crusty in the first round. The Hawaiians are playing UT in the other bracket. Hopefully we can maintain the good D and play in our fourth touch league finals in the past four seasons.

8.19.2009

090819 -- push press, hang power snatch

today's workout was inspired by the Primal Fitness WOD, a place I would join if I lived in DC.

Push press 1-1-1-1-1-1-1
7 rounds ab roller, hang power snatch

My results:

135-155-165-175-175-135-135
7 rnds ab roller
snatch 45-54-95-95-95-95-95 (2-3 reps per round)

8.17.2009

090817 -- Lynne

5 rounds of:

Max body weight bench press
Max pull ups

My results:

6-6-6-5-4 (185 lbs)
21-18-18-10-10

Total: 104

I kipped my ass off on the pull ups. My right shoulder is still jacked up so I did the bench with very close grip. Even so, it felt pretty good. I think my best ever is 126.

WOD 090816 -- town lake

I ran the 3 mile loop at took lake in 31 minutes.

Its actually 3.3 miles, but who's counting? Slow is slow.

8.14.2009

touch rugby 090813

we played touch against UT Alums and AAHS. We won both games pretty handily. Playoffs are in two weeks. I actually warmed up this time and did not pull anything.

8.12.2009

090812 -- Linda

Linda is an iconic CF workout. twine used to do Linda once a month. I have never done a full Linda because 1) I can't and 2) it requires 3 Olympic bars, which are hard to get at the Dell gym.

Linda:
10-9-8-7-6-5-4-3-2-1 reps of:

1 1/3 BW dead lift
BW bench press
3/4 BW clean

I did 10-9-8-7-6-5-4-3-2-1 reps of:

Dead lift (225 lbs)
bench press (155 lbs)
clean (135 lbs)

44:04 minutes. I also ran an 8 minute mile for a warmup.

8.11.2009

WOD 090811 -- lots of bad stuff

Today I dropped in for a noon workout at crossfit central. it was very hot and very painful.

2 rounds of:

20 pull ups
30 24" box jumps
20 pull ups
30 20 lbs med ball cleans

1 round of:

20 pull ups
30 20 lbs med ball cleans

There was a 20 minute time limit. I did not finish. I made it to pull up 96, 4 reps away from the final 30 reps of med ball cleans. only 3 in the class finished and they all did jumping pull ups.

8.08.2009

WOD 090808 -- DL/Push up/squat

Today i attended the skills class at Front Range Crossfit in Denver. What a nice facility! Spacious and open, loaded with enough equipment to easily accomodate 25 CFers at the same time. There were 3 trainers there for a relatively small class. I was impressed!

We spent about 1 hour warming up and then working on dead lift, push up, and air squat technique. Next we warmed up for deadlift with sets of 3 going from 135,175,185,205,225. we finished with a short workout.

3 rounds for time of:

10 DL (225 lbs)
15 push ups
20 air squats

My time 5:17. The elevation hit my lungs during the warmup but the workout was not tough. It was a cool 85 degrees, about 20 degrees less than what I deal with in Austin. This sure helped me sweat out my hangover!