SFG WOD 100830 -- squat

We are base lining all this month.

Back squat:

• 10-6-4-2-1-1-1

My results:

• 135, 185, 225, 275, 315, 335, 345 (f)

I failed on 345. My PR is 345 but I am still happy with the result. I have only squatted heavy once in the past four months. It's amazing that I came close to my PR.

I went too far below 90 degrees on the rep I missed. A verbal queue from my spotter should correct that and I will hit 345+ no problem. I hope we squat regularly.

Rugby is over so I'm going to dial it in with food and rest journals.

kick and hills 100829

Dynamic warm up
8x25 yard strides
25 drop kicks (425)
7 hill springs with my new chains
2 40 lbs
2 20 lbs
3 no chains

CC WOD 100827

I woke up at 4:45 AM and attended the 5:30 AM crossfit class at Crossfit Central.

Dynamic warm up, and then:

• Tabata push ups -- 8x30 second rounds) 7 with CF games standard of lifting hands between reps

AMRAP in 12 minutes:

• 21 double unders
• 10 KB lunges, 2 x 53 lbs

5 rounds.

This was a lot of weak point training. I haven't done double unders in 3 months and lunges always give me trouble.

Rugby -- touch

2 touch matches, a tie 2-2 vs Blues and a win 4-3 vs Hawaiians. Tough night, humid, but running felt good.

kicking 100824

50 more kicks. slid to 19 of 25 to start. good opportunity to practice kicking a wet ball on wet ground. 400 kicks are rising.

kicking it 100822

kicked 50 more, total -> 350. I started 24/25. its coming along.

I hurt my arm last week so I need to rest it.

SFG WOD 100818 -- DL

warm up, handstand walks, kettle bell carries 2 x 53 lbs.

4 rounds of:

• 10 dead lifts
  
• 12 lunges
• 10 GHD sit ups

My results:

• 225, 255, 275, 275
• 2 x 24 kg, 2 x 54 kg, 2 x 40 lbs, 2 x 54 kg
• 4 x 10 GHD sit ups
  

SFG WOD 100817 -- cleans

Gibby and I hit Guero's and Nasty's last night and I slept only 5 hours. Today was still better than yesterday.

warm up

4 rounds of:

• 10 ring dips
• 10 ring push ups
• 20 KB swings, 53 lbs

3 rounds of:

• 3 hang squat clean, waist, 65 lbs
• 3 hang squat clean, pockets, 65 lbs
• 3 hang squat clean, knees, 65 lbs

For time, 3 rounds of:

• 5 power cleans (155 lbs)
  
• 10 burpees

1:53

SFG WOD 100816 -- nicole

My left leg was dead this morning. Air squats were painful.

Warm up

4 rounds of:

• DB shoulder press, 10 reps, 2 x 40 lbs
• 10' wall walks

Nicole -- 5 rounds of:

• 400m run
• max pull ups

I finished in 15:48 with 50 pull ups. I jogged light and only did 10 PUs per round. My arms still hurt from Saturday.

kicking 100816

I warmed up, jogged a bit, and practiced drop goals. I made 90 kicks, bringing my total to 300. Only 9700 more to go!

A few points I picked up:

• Consistent grip placement, right hand on top of ball, left with seam
• Consistent drop, right arm fully extended
  

Rugby 100814 -- shreveport

we played in the TOLA championship tournament in Shreveport. We were missing 3-4 of our top guys but we picked up 2 players from the Austin RFC. We took second but we were disappointed in the overall outcome. We lost 2 matches to Shreveport and won 4 matches against Tyler, Ft. Sill, Polynesians II, and Polynesians I. New Orleans didn't show.

Personally, I played every minute except 3 minutes. Ty sat me 1 minute in the semi-final and 2 minutes in the final. By the final, my legs were just dead. I got nailed in the quarter final, a bad hip pointer on my left leg, and had to stand on the pitch for about 1 minute without moving to recover. Luckily, I caught a nice pass and scored a 50m run to put us ahead.

At 35, I'm happy I played 6 consecutive matches. I have never played that many minutes before and it was brutally hot. I'd like to play again next summer, but come into the summer in better shape and change my game to incorporate more passing, kicking, and creating. All in all it was a brilliant sevens season and fun.

Results:

1. Dallas 2-2
2. Austin 4-1 / 3-2 -- Plate champs
   
3. San Antonio 4-1/4-1 -- 3rd & 2nd
   
4. Dallas 0-3
5. Baton Rouge 4-1 -- 3rd
   
6. Houston 5-0 -- 1st
   
7. Corpus 3-2
8. Shreveport 4-2 -- 2nd
   

Overall, 33-14, placed in 4 of 8 tournament with 1 Plate finish. We finished top 3 in our last 3 serious tournaments and tons of guys got good sevens experience.

Rugby 100812

Last sevens practice of the season. Next week it is all touch league.

We had about 16 guys. A few were new and did not know our pattern. I got a little frustrated. I have a much easier time staying positive and controlling my emotions when I'm coaching.

We ran our pattern unopposed, checked to set pieces, and then played some wrap touch. On Tuesday I flew down the field scoring long tries. Today I felt shifty, freezing people with a dummy and stepping them with regularity.

I will rest on the car ride up tonight and be ready tomorrow.

SFG WOD 100813 -- snatch

I took it very easy today because we have our last sevens tournament of the summer tomorrow.

Warm up, then 2 rounds of:

• Burgener progression (45 lbs)
• 5 hang squat snatch (45 lbs)
  
• 10 OH squats (45 lbs)

We finished with a partner WOD.

3 rounds of:

• 6 tire flips (500 lbs tire)
• 40' bar swing
  
• 30 snatch (65 lbs)

Firas and I finished in 11.01. I did muscle snatches instead of squat snatches. The swings really fried my grip but the workout was not very strenuous. I'm glad I didn't overdo it.

SFG WOD 100811 -- OHS

I'm still not sleeping.

Short warm up, and then:

4 rounds of 20' hand stand walks

5 rounds of 3 overhead squats

• 115, 135, 135, 145, 155 (PR)

This is the first time I felt good about overhead squats. I need to keep hammering them. Body weight OHS are not far off.

rugby 100810

A few Austin RFC players showed up tonight, which always rachets the intensity to new heights. We played defense and touch. Everything was pretty lame. I ran well and sprinted 5-6 times. Hopefully Thursday will be better and we'll have all our horses.

SFG WOD 100809 -- shoulders

we took is easy today but i still felt trashed. my mind isn't right. exercise didn't help today. it usually does.

warm up

3 rounds of:

• 7 dead hang pull ups
• 15 back extensions
• 10 straight leg dead lift (135, 135, 185 x 5)

3 rounds of:

• 5 shoudler press
• 4 push press
• 2 push jerk

135, 135, 115

SFG keg trial 100807

SICFIT had their grand opening today. I felt proud to be a part of it. We had a small workout challenge... lift a 65 lbs keg from ground to overhead as many times as possible in 1 minute.

I did 35, which put me in first place until one of the trainers got 37. JT got 34. I was bummed because the timer yelled "Fiiiive" when I had five seconds to go so I dropped the keg. I thought he yelled "Tiiime". I'm sure I could've cranked out 37-38. Oh well. Better luck next time.

I did not participate in the tire flipping contest after 5 beers.

kicking 100807

I kicked 85 drop goals, bringing my total to 210.

SFG WOD 100806

Solid workout to finish the week. Warm up, then:

With a partner, 3 rounds of:

• 10 dead lift (225 lbs)
• 40 24" box jumps
• partner carry, 200m

We finished in ~6 minutes.

5 rounds of 1 dead lift:

• 275, 295, 315, 325, 345

345 felt light no problem. Has my max increased?

Rugby 100805

we played touch against the huns. in unlimited down touch, 8 on 7, our defensive and offensive patterns help up well. we scored many defensive tries and gave up a few.

SFG WOD 100804 helen

JT surprised us with another WOD.

Warm up

3 rounds of:

• 5 tall squat cleans
• 5 mid thigh squat cleans
• 5 mid shin squat cleans

The clean work was just greasing the groove. (45, 75, 95 lbs)

Helen

3 rounds of:

• 400m run
• 21 KB swings (53 lbs)
• 12 pull ups

11:02 (PR)

My grip and lower back were shot from Monday and Tuesday. I was falling off the bar on the 3rd round after 1 pull up. I need to dial in my rest and recovery.

Helen history:

• 080820 18:30
• 081118 14:40
• 090415 12:30
• 100804 11:02
  

SFG WOD 100803 -- brutal DB revival

warm up

3 rounds of:

• 12 ring dips
• 10 ring push ups
• 10 GHD sit ups

for time, 3 rounds of:

• 10 DB press (2 x 45 lbs)
  
• 10 DB squat cleans (2 x 45 lbs)
  
• 20 DB swings (1 x 45 lbs)
  
• 10 burpees

12:00, I gutted out the last set of burpees unbroken and finished right at time. I may have done an extra DB squat clean unless I miscounted.

SFG WOD 100802 -- front squat, HSPU

Dallen watched todays WOD. his eyes were like saucers. I think he feared we would eat him.

we warmed up, then:

3 rounds of:

• 30' monkey swings on pull up bar
• 10 KB clean and press, 2 x 25 lbs KB
• 60' sled drag, 160 lbs

5 rounds of:

• 10 x front squats (135, 185, 185, 185, 185)
  
• 5 hand stand push ups
  

My legs will feel it tommorrow.

kicking it 100801

Warmed up then kicked 75 drop goals. Brings my total to 125 for the summer. I'd like to hit 10,000 before next summer.