111111 -- shoulder press, clean & jerk, run

5 rounds of:
> 5 shoulder press 135#

3 rounds of:
> 3 clean & jerk 135#

Ran 2x400m @ 6 min/mile pace

111110 -- run, dead lift metcon

Ran 1 mile in 8 minutes

5 rounds of:
> 5 dead lift #185
> 5 strict pull ups
> 10 push ups
> 10 squats

110524 rugby

rugby

110522 rugby

rugby

110519 rugby

rugby

rugby 110516

played touch and ran fitness with the boys. 10 x 100m.

my legs are starting to come back.

110512 -- rugby

Good practice, ran hard and played touch.

Did 7 minutes of fitness with the boys and sat out the second 7.

110511-- OHS

Five rounds for time of:
115 pound Overhead squat, 5 reps
10 Toes to bar
60 lbs KB swing, 15 reps
20 Double-unders

This took me 25+ minutes. (On 3 hours sleep)

110505 -- rugby

Warmed up and played touch at Burr field before UT scrimmaged ARC.

We played most of our starters against a good Blacks side with a lot of their D1 players.

We started Mahoney in the center with Noah at wing and Kellen at prop. In the second half I replaced Creighton with Kellen, Stephen with Ryan, and Tod with Justin.

Defensively we were rock solid. We dominated set piece play and tackled well. Offensively we lacked chemistry and had many knocks. The Blacks played hard charging defense. We were inside the 22 for most of the first half (like A&M) and they payed 7s across.

We scored in the second half after we stole a lineout in our end and kicked through before they could drop a sweeper.

Although I was happy with the outcome I was disappointed with our play. The players looked run down, took too much contact, and had too many handling errors. Its hard to pay a 7s style against a team playing 15s and we did play the best mens cub in Texas.

Maybe that will be our recipe for success... blast the ball deep into the opponents half and keep them there with hard tackling and set piece play. I think it will also help to define roles more clearly. Stephen should be encouraged to either 1 step xfer or look to break the line. Mark, Scott, and Kye need to maintain width and support half breaks. Justin needs to immediately look for support after a half break. Eric and Tod should be first touch players off of breakdowns. Noah, Kellen, and Alexis can run off the creators.

Even though we were down on ourselves after the victory there are still positive take aways. First, our set piece play improved and our defense was solid. We did not back down from the top mens side in Texas. And the fact that we were disappointed with the outcome shows we won't settle for less than our potential. I also felt better after talking to one of the Blacks players after the match. He said he couldn't believe how fit and physical we were.

Anyway, its one more step in the progression.
> Beat decent teams close
> Lose to good teams close
> Beat decent teams easily
> Beat good teams close

110503 -- rugby

Warmed up, played touch, and ran fitness at rugby again last night. the fitness was not tough. I need to really crank up the fitness on these guys. we will do fitness Thursday after the scrimmage.

rugby 110428

I ran for about 60 min during KOTH push tag at rugby on Saturday. It had to be 90 degrees. This was my first outing since I injured my lip. Now I can get back in the saddle.

110419 -- 20 min AMRAP -- BP, Ring Row, DU (WGM)

Warm up:
> 100 double unders
> 50 KB swings, 35 lbs

20 min AMRAP:
> 3 bench press (185 lbs)
> 6 ring rows
> 12 double unders

10 rounds + 1 BP

Great workout. Ring rows became difficult and double unders became easier as the workout progressed.

rugby 110419

Man, if I keep running fitness with the boys I will be in great shape.

I did 2 11 minute circuits of 40m sprints and burpees at high intensity.

I also warmed up and played touch.

Good day.

110416 ohs & k2e

3 rnds of:
10 kb swings
10 kb c&p
10 kb snatch
10 kb squats
35 lbs

21-15-9
Ohs, 95 lbs
Knees to elbows

11 min, my grip kept failing on the rafters, squats were unbroken

WOD 110415 clean

5 rounds of 3 cleans:
135, 155, 155, 155, 155

Full squat cleans. Light weight. Next time I will go up.

rugby 110415

I warmed up and played touch with the team. 30 minutes of running. My legs were sore. I cant imagine how they feel.

WOD 110412 -- DL/burpee (WG)

Warmed up and then quick WOD:

5 rounds of:
> 5 dead lift (225 lbs)
> 10 burpees

I went light so I could keep intensity up and reduce injury risk.

I finished in 5-6 min.

Good blow out before rugby tonight.

rugby 110412

I warmed up, ran sprints, and played touch with both sides at practice.

This turned into ~32x40m sprints and 45 minutes of running.

Last night I slept 10 hours.

CF WOD 110411 press

Main site WOD today.

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Results:
135/135/135/135/135/135/135/145/145/145

Warm up:
3 rounds of:
> 10 squats
> 10 push ups
> 10 DB swings (50 lbs)
> 10 strict chins

110410 -- running

I ran 1 mile in 7:30 and then 8 100m sprints. My Achilles felt good.

110407 -- rugby practice

Ran for about 40 minutes at rugby practice.

110405 -- running

Ran for about 40 minutes at rugby practice.

110403 -- squat

5 rounds of 5 squats at 225 in the garage gym.

WOD 110327 -- (MG) DUs + ring dips

for time:
> 50 double unders
> 10 ring dips
> 40 double unders
> 10 ring dips
> 30 double unders
> 10 ring dips
> 20 double unders
> 10 ring dips
> 10 double unders
> 10 ring dips

This took me 14:15. I spent the first 5 minutes figuring out that I cant do double unders on gravel. Ten I pulled out a mat and started moving.

I finished with a 1 mile run and some drop kicking.

rugby 110226

During Sat. rugby practice I played touch for about 20 minutes and reffed about 30 minutes. It was a lot of running at a reasonably slow pace. Next week I'm back into main site crossfit programming.

WOD 110327 -- FGB (kinda)

Crossfit Central put a few of the UT rugby players through a modified FGB workout.

2 rounds of:
> 1 min tire flips
> 1 min prowler (90 lbs)
> 1 min DB snatch (35 lbs)
> 1 min push press (45 lbs)
> 1 min 10' wall ball throws (20 lbs)
> 1 min rest

I did 2 rounds of tire flips, 2 rounds of wall ball throws, 2 rounds of KB swings, 2 rounds of KB snatch.

110320 KB swings, med ball run, push ups

In 7 minutes, one partner does continuous KB swings 953 lbs) until other returns from 40m med ball run 920 lbs) to relieve him. 5 push ups on the minute.

I think we did 135 swings as a team, and 35 push ups, maybe 5 runs.

We also did heaps of pull ups and ring rows during pull up, muscle up stations.

CF WOD 110319 fran

I did Fran today with a counter. He was pretty strict on my pull ups so I ended up doing a bunch extra.

21-15-9:
> thrusters 995 lbs)
> pull ups

I finished in 5:50. This is probably a PR.

I was disappointed because I finished the thrusters pretty easily.

The pull ups gave me problems. I haven't been kipping in a few months, just dead hang, and I couldn't get more than 3 per set at the end.

WOD 110309 -- BP, PU

warm up
> 100 sit ups
> 30 KB swings (35 lbs)
> 20 KB clean & press (35 lbs)

5 rounds:
> 10 strict pull ups
> 5 bench press

Results:
> 10-10-10-10-10
> 235, 235, 235, 185, 185

I had to break up some of the sets and dropped weight toward the end.

3 rounds of:
> 10 ring dips

Rugby 110309

I jumped in rugby practice. We played push tag for about 30 minutes, did a few sealing drills, discussed poaching, and then I reffed touch & cuddle with fwds in the backs and backs in the fwds. Today my back hurts. I felt slow. I need to do this more often.

WOD -- annie + kb swings (GM)

50-40-30-20-10
> sit ups
> double unders
> kb swings, 35 lbs

150 of each, not too shabby

WOD 110304 -- run, Thruster/SDLHP

Warm up

> 1 mile run
> 3 rounds of:
> 10 squats
> 10 push ups
> 10 dips
> 10 knees to elbows

7/1-6/2-5/3-4/4-3/5-2/6-1/7 reps of:
> thrusters (135 lbs)
> sumo dead lift high pull (135 lbs)

WOD 110301 -- run & dips/k2b

I ran 2.5 miles in 20 minutes

5 rnds of:
> 10 knees to elbows
> 10 dips

WOD 110227 -- annie

50-40-30-20-10:
> double unders
> sit ups

achilles felt fine.

Rugby 110222

Ran at rugby tonight to help the lads prepare for Texas State on Friday. My back felt terrible. I guess I still haven't recovered from my previous dead lift injury. I'll rest my lower back for about a week then start building my back up again. I did single reps at 315 no problem but 5 reps at 275 hurt my back. I must be lowering the bar differently when knocking out multiple reps. Something to watch.

WOD 110222 --

warm up

3 rounds of:
> rotations
> 10 squats
> 10 push ups
> 10 knees to elbows
> 10 ring dips

50 DB swings, 40 lbs.

5 rounds of 5 DL:
> 225, 275, 275, 275, 225

Tweaked my lower back a bit again so quit while ahead.

WOD 110220 -- BP & PU

warm up

3 rounds of 10:
> rotations
> push ups
> squats

100 sit ups

3 rounds of:
> 10 KB swings
> 10 KB clean and press
> 10 KB snatch
(36 lbs)

5 rounds of:
> bench press, 235 lbs
> 10 strict pull ups

results: 5,5,4,4,3

110218 -- run 5k

Inspired by my compadre Adrian Munoz, I ran 3.06 miles in 25:50 on a treadmill.

My Achilles is on the mend, we'll see how it feels tomorrow.

Rugby 110217

Warmed up and ran a bit at rugby practice. Got in about 20 minutes of opposed touch and cuddle and reffed push tag.

110217 -- DL

warm up

3 rounds of:
> rotations
> 10 squats
> 10 dips
> 10 knees to elbows

100 sit ups
100 DB swings, 40 lbs

1-1-1-1-1 DL:
> 275, 295, 295, 315, 315

easing my way back into it.

110216 BP, PU

Warm up:

3 rounds of:
> rotations
> push ups
> squats

100 sit ups
100 KB swings @35 lbs

7 rounds of:
> max rep bench press at 235 lbs
> 10 pull ups

results:
> 4, 4, 3, 3, 3, 2, 2
> 70 pull ups

Rugby 110207

Finals 7s practice with UT before the LVI. I jumped in and ran a bit with El Azul, who Goff picked as favorites to win the social league because we're from Argentina. I did not feel fit. Time to get back in the gym.

110207 -- BP, PU, SP

Warm up -- 3 rounds of:
> 10 rotations
> 10 squats
> 10 push ups

100 sit ups
50 DB swings, 35 lbs.

5 rounds of:
> bench press, 225 lbs
> strict pull ups

Results:
> 4,3,2,2,2
> 10,9,6,4,5

3 rounds of:
> shoulder press, 135 lbs

Results:
> 5,5,4

Felt weak again and my back hurts. Time to get that Tempurpedic!

110207 run kick

Ran 1 mile, 19/25 drop kicks, kick offs, running

WOD 110203 -- BP, PU

Warmed up

3 rounds of:
> 10 rotations
> 10 arm circles
> 10 squats
> 10 push ups

5 rounds of:
> bench press, 225lbs
> strict pull ups

Results:
> 3, 3, 2, 2, 2
> 12, 10, 6, 6, 5

Everything felt much harder than I expected. So much for time off!

110202 -- DL, Thruster/SDLHP

2nd workout back since getting ill.

warm up:

3 rounds of:
> 10 squats
> 10 rotations
> 10 push ups

100 sit ups
50 DB swings, 35 lbs.

5 rounds of:
> 5 dead lift, 225 lbs

WOD:
> 5-4-3-2-1 Sumo dead lift high pull, 135 lbs
> 1-2-3-4-5 thruster, 135 lbs

110130 rugby

7s practice, good running, shock to the system, still recovering from flu.

111030 push ups, sit ups, squats, kb swings

100 sit ups
100 push ups
100 squats
100 kb swings

110119 -- DB BP + chin ups

Exercise while traveling for work always sucks.

100 incline sit ups
50 DB swings @ 25 lbs
3 rounds of:
> 10 push ups
> 10 squats

5 rounds of:
> 15 DB incline press @ 40 lbs
> 10 chin ups

wod 110116 - bp & pu

Warm up: 100 sit ups, 3 rounds of 10 push ups, 10 sit ups

5 rounds of:
Bench press, 235
Strict pull ups

Results:
5/5/4/2
12/12/12/8/6

Decent outing. Pull ups felt good. Expected bench to feel easier. Need to go up before I can hit 5x5 at 235.

WOD 110114 -- thrusters

Warmed up with:
> 100 sit ups
> 50 DB swings, 35 lbs
> 3 rounds of 10 push ups, 10 squats

K-star mobility work:
> couch stretch
> back/hip stretch near wall on foam roller
> 3 x 1 minute heels-to-butt squat

WOD: 25-15-10-5 thrusters @ 95 lbs.

I did the first 25 in 1:06 then stopped timing.

This did not feel good, but its good to be back in the saddle.

rugby 110110

UT 7s practice, about 1 hour of running. Cold!

rugby 110106

i brought 4 UT players to Blacks practice. we showed up late but got in plenty of tackling, handling, and sprints.

we also played 12 v 12, offense wins if they reach 10 phases, and we stopped them 4 times in a row. all 4 UT players, myself, and Cronn were on defense. good night. my legs felt dead during sprints.

WOD 110106 -- BP, pull ups

unbroken warm up:
> 100 sit ups
> 50 KB swings @ 35 lbs

5 rounds of:
> 5 bench press, 235 lbs
> strict pull ups

results:
> 5-5-4-4-4
> 10-10-10-10-10

rugby 110104

went to Blacks practice. we tackled, wrestled, played touch, ran sprints. only 1 hour.

WOD 110104 -- DL

warm up:
> 100 sit ups
> 50 DB swings, 35 lbs

Dead lift:
> 10 x 135
> 5 x 225
> 3 x 315
> 3 x 315
> 3 x 315
> 3 x 315
> 3 x 315

101218 -- pu, sit ups, squats

for time:
> 100 push ups
> 100 sit ups
> 100 squats

12 minutes

110102 -- running / kicking

Testing the Achilles. I haven't run in a month.

Ran 1 mile in 8:30.

Dynamic warm up: (40 yds)
> skip
> back pedal
> jog
> backward skip
> shuffle right
> shuffle left
> karaoke left
> karaoke right
> walking straight leg with kick
> monkey crawls
> inch worms

I finished with drop kicking, 20/25.

WOD 110101 -- FS, sit ups KB high pull

warmed up with 3 rounds of 5 over head squats with 95 lbs

front squat:
> 5 x 135
> 5 x 185
> 5 x 185
> 5 x 185
> 5 x 185
> 5 x 185

I couldn't muster the willpower to go heavy. But it was difficult.

METCON: 21-15-9
> sit ups
> KB high pulls (63 lbs)

Unbroken, didn't keep time, probably 2:30.

So I'm going to stick with lifting 405 times/wk + short metcons, usually less than 6 minutes. Throw in running for rugby and I'll be sweet as.