100731 hill running

I warmed up, kicked drop goals for 30 minutes, then ran 7 hills at Murchison. I ran the last 2 with Eli on my back. He's about 50 lbs.

100730 -- sfg isabel with boobs

warm up

3 rounds of:

• 15 kipping pull ups
• 10 OH squat (45 lbs)

Isabel with boobs:

• wearing 25 lbs weight vest, 30 snatches for time, 95 lbs

My time: 3:19

touch rugby 100729

i played 2 touch matches (10 minute halves) without warming up. not smart. if i go out to touch again, i need to warm up first and then practice drop goals. we won and i scored a few tries. im pretty quick right now.

SFG WOD 100728 -- DL

warm up -- 3 rounds today, so I ended up doing 90 push ups and 45 OH PVC squats

3 rounds of:

• 5 L-sit pull ups
• 10 GHD sit ups
• Kettlebell carry (2 x 45 lbs) -- suitcase, neutral, ovearhead

4 rounds of:

• 6 x snatch grip dead lift (185, 185, 205, 215)
• 4 x 40' sled drag (250 lbs)
  

Jeff showed up and enjoyed himself.

SFG WOD 100727 -- gymnastics, shoulders, metcon

Awesome programming today from my trainer Jeremy Thiel. Gymnastics work, strength work, and metabolic conditioning.

warm up

• 30 OH squats with pvc
• 40 trunk rotations
• 60 push ups
• 200m run
• kettlebell carry, suitcase carry, overhead, 2x35 lbs
  

3 rounds of:

• 10 kipping pull ups
• 20' wheel barrow
• hand stand wall walks

4 rounds of 10 shoulder press:

• 95, 105, 115, 115

for time, 3 rounds of:

• 20 24" box jumps
• 2 x 60 lb sandbag farmer carry (100')
• 12 DB snatch (50 lbs)

5:35

SFG 100726 -- rings + back squats

warm up

3 rounds of:

• 10 ring push ups
• 10 pull ups
• 10 ring dips
• kettle bell carry

4 rounds of

• 4 back squat (255, 255, 225, 225)
  

My left knee is dinged so I went light.

Rugby -100724 - jaime vernana sevens (houston)

the team came together and won the tournament. we blanked a team with two U23 eagles and beat Texas Elite in pool play. The tournament validated all the hard work. I played 4 of 5 matches.

SFG WOD 10 07 23 -- snatch & 5 min metcon

warm up

snatch balance, heaving snatch balance, sots press, hang power snatch, power snatch, snatch, over head squat, all with 45 lbs.

metcon:

21-15-9:

• 24" tire jumps
• push ups
• KB snatch (55 lbs)

5.11

rugby 100722

worked some 4 v 7 then some touch with 40 sec to score. none of it looked very good. then we did some 7 v 7 and everything came together. we're ready.

WOD 100721 -- DL, burpees, DHPU, HSPU

warmed up ... 3 rounds of:

• 15 10 lbs OHS
• 20 rotations
• 30 push ups

2 rounds of:

• 2 x 35 lbs DM carry, suitcase, chest, over head
• dynamic warm up
  

5 rounds of:

• 5 dead lift (225 lbs)
• 10 burpees

5 rounds of:

• 5 hang pull ups
• 5 hand stand push ups
  

rugby 100720

we started with one touch, then moved to pass and follow and base ball bat drills.

next we played touch, 1st to breakdown got the turnover.

we ended with situational touch with backs and forwards playing out of position.

hill running 100719

ran at murchison with a few of my players.

they hit it hard. i ran 11 hills, 5 carrying josh and 1 carrying eli.

about 25 degrees cooler (and much easier) than saturday.

WOD 100719 -- shoulders

My gym is closed today so I exercised at work.

Warm up:

3 rounds of:

• 15 OHS / 20 rotations / 30 push ups
• Buegener warm up
• 2 x 35 lbs DB farmer / suitcase / overhead carry, 20'
• dynamic warm up

I jogged .5 miles on the treadmill at an 8 minute pace but my shins started aching so I stopped. I haven't run in the Dravens yet, and I'm not used to it.

5 rounds of standing shoulder press:

1. 135 x 5
2. 155 x 3
3. 155 x 3
4. 155 x 3
5. 155 x 3

I ended with 10 Turkish get ups, 55 lbs DB. 5 right hand. 5 left hand.

running 100717

100+ degrees outside.

i did a dynamic warm up, caught 20 pop kicks, punted 20 balls, kicked 25 drop goals, and ran 7 hills and murchison middle school.

if i want to keep playing sevens, i need to improve my kicking.

rugby 100713

practice was brutal. my legs felt like lead. about 16 guys showed up. we spent the entire session drilling 6 on 4 control versus attack and then touch. we ended with 100m sprint relays with ball in hand. terrel and hamster threw up. its hard to believe the summer is almost over and guys still arent fit.

SFG WOD 100713 -- shoulders

warm up

2 rounds of:

• 15 PVC OH squats
• 20 trunk rotations
• 30 push ups
• 100m run
• double KB farmers walk (2 x 35 lbs)
  
• double KB carry (2 x 35 lbs)
• double KB overhead walk (2 x 35 lbs)
• dynamic warm up (high knees, heel kicks, inch worms, etc.)
  

2 rounds of:

• 5 chest to bar chins
• 10 plyo push ups
• 10 KB snatch (53 lbs)

workout:

• 5 x 1 press (135, 155, 165, 175, 185 (f))
  
• 5 x 2 push press (185 (f), 165, 175, 185, 185)
  
• 5 x 3 push jerk (165, 175, 185, 185 (2), 185)
  

SFG 100712 -- gorilla WOD

2 rounds of:

1. 15 PVC OH squats
2. 30 push ups
3. 20 trunk rotations
4. 100m run

dynamic warm up:

1. high knees
2. heel kicks
3. lunge trunk rotations
4. karaoke
5. side shuffle
6. inch worm

2 rounds of:

1. 10 pull ups
2. 10 ring dips
3. 10 handstand push ups
4. 10 20' wheel barrow walk

4 rounds of:

1. 30' monkey swings along the pull up bar
2. 15 24" box jumps
3. 4 dead lift (315, 225, 225, 225)
4. 100m sprint
   

rugby baton rouge 100710

we sent 12 players to redfish sevens in baton rouge. originally we had 16 but 4 bailed last minute.

this tournament was a great confidence builder for the boys. we went 4-1, took 3rd place, and everyone who traveled played lots of minutes. we didn't have all of our horses. we played our pattern and moved the ball really well when the weather wasn't sloppy. as a coach, witnessing our progress was very rewarding.

on a personal note, i did not play particularly well. i made my tackles and moved the ball but i didn't really threaten when i had the ball in hand. i did not play myself very much until the final, a hard hitting fast paced match against new orleans.

work hard and keep rising.

SFG 100709 -- snatch work

warmed up, Brugener warm up,

• 4 x 5 snatches, 115 lbs

my form was terrible so JT asked me to drop weight.

we finished with a metcon:

21-15-9

• 65 lbs snatch
• pull ups

I finished in 9:15 but it was horrible! We haven't kipped in so long I was knocking out 3 pull ups per set.

Today's lesson: I need lots of strength and technique work

SFG 100707 -- musecle up progression

warm up

2 rounds of:

• 10 pull ups
• 10 ring dips
• hand stand wall walk

3 rounds of:

• 10 muscle ups
• 10 DB squat cleans (50 lbs)
• 4 x 80' sled drag, 155 lbs

I only finished 2 rounds. My muscle ups need lots of work, I have trouble on the progression.

The sled drag took longer than we expected. I subbed the walking sled drag for running.

Rugby 100706

Rugby was difficult tonight. A few of the key guys have been AWOL. Our patterns of play were shocking.

Coaching is difficult. Coaching while playing is also difficult.

SFG WOD 100706 -- KB triplet, DB split jerk

Warm up

3 rounds of:

• 20 KB swings (35 lbs)
• 20 KB snatch (35 lbs)
• 20 KB clean (35 lbs)
• 400m run

I finished in 12:08.

5 rounds of 5 DB split jerks.

• 35, 40, 45, 50, 50

Light weight. If we had heavier DBs I would have used them.

My nose felt fine today. My legs were sore from Tabata dead lift.

SFG 100705 -- DL

4 rounds of:

• 10 sand bag squat cleans (100 lbs)
• 20 24" box jumps
• 400m run

8 Tabata rounds of dead lift.

• 8, 4, 4 (225 lbs), 9, 13, 9, 8 , 7

I felt really gassed again today. My septum may be deviated from rugby. Recovering from my last nose surgery was brutal. I hope its not the case. But I haven't been feeling rested even when I sleep 10+ hours and I've been taking long weekend naps. These are both signs of oxygen deprivation.

I'm going to look into getting an anti-inflammatory nose spray. Between my nose and my teeth, it may be time ot hang it up again.

Rugby 100701 -- sport speed

Nate Turner from Sport Speed Austin put the team through a 1 hour speed clinic session. It consisted of:

• dynamic warm up to increase mobility and build relative strength
• running form drills (arms, skips, marching)
• running progressions

We finished with touch.

My hammies, calves, and hip flexors are feeling it today. Look slike I'm lacking strength and flexibility for top end speed.