SFG WOD -- 111008 -- de-loading

We're starting a 1 week de-loading phase. This is a good idea because your body startys to break down after going hard year round.

I don;t remember the workout that well. Something like this:

• 15 minutes of trigger point and rolling out
  
• 4 rounds of either 250m jog or row
• 3 rounds of 10 squats, 10 push ups, 5 strict pull ups
• 4 rounds of either 250m jog or row
• 3 rounds of 10 lunges (2 x 30 lbs DBs), 5 ring dips, 10 bent over rows.
• 10 minute squat
• 4 rounds of either 250m jog or row

I finished with couch stretching. The 10 minute squat was easy after a proper warm up.

101105 -- rugby

This past weekend was homecoming for the UT rugby club. We had 30-40 alumni in from across the country. Our match opponent canceled on us last minute so I spent last Friday calling in favors to get a side together to play the boys.

Needless to say, I jumped in as well at flanker and scrum half.

The game was fun. It was a clear night, cool, and the pitch was soft as a feather bed. My only complaint was that the touch lines were painted yellow so I couldn't see them.

Overall, I thought the boys played well and I got a nice run in. My legs felt fine but I tweaked my left calf a little. I think I;m going to see Smootie this week about my Achilles.

SFG WOD 101105 -- mobility

Today we worked on mobility -- rolling out, trigger point, stretching, partner shoulder stretching, dead bugs, stretching with therabands, and the K star squat. I finished with couch stretching.

We also did pass throughs, rotations, push ups, and squats.

Great recovery and flexibility day.

SFG WOD 101104 -- snatch work

Warm up included 3 rounds of Cindy with strict pull ups. I tacked on 20 more.

Snatch skill work:

• 3 x 3 snatch grip dead lift
• 3 x 3 snatch pull
• 3 x 3 hang snatch
• 3 x 3 overhead squats
• 3 x 1 snatch

We didn't stick to the rep scheme exactly.

• 3 x 3 @ 225 lbs
• 3 x 3 @ 135 lbs
• 3 x 3 @ 95 lbs
• 3 x 3 @ 185 lbs (I failed on at least 2 reps)
• 5 x 1 @ 135

I finished with MWOD stretches: squat, couch stretch, wall groin and hammy stretch

Rugby practice 101103

Last night was cold and rainy. I'm prepping for Cancun Sevens so I wore my kit to rugby practice. It turned out to be a good idea. We warmed up then ran sprints for about 10 minutes. I'd say we ran about 30 sprints of varying length and intensity. I never went 100% but I did hover around 75% for most of them. Then we worked some scissors and finished with about 1 hour of touch and cuddle.

Overall, this was a perfect running practice for me. I stretched my legs, hammered on my lungs a bit, and had fun. Yesterdays WOD was pretty tough but I was able to get in two workouts yesterday. Maybe I can work something in today as well.

SFG WOD 101102 -- KBs, squat clean metcon

Warm up included 3 rounds of Cindy.

3 rounds of Turkish get up:

• 5 right hand
• 5 left hand

My results: 44 lbs, 53 lbs, 53 lbs

AMRAP in 10 minutes of:

• 7 squat cleans (115 lbs)
• 12 pull ups
• 21 double unders

I scaled the double unders to 7 burpees for my Achilles.

I finished either 4 or 5 rounds but lost track. Lets say 4.

I finished with 2 rounds of 5 pistols on each leg and some mobility work -- couch stretch, 10 minute squat, hip stretch on wall.

SFG WOD 101101 -- clean and KB skill work

3 rounds of:

• 3 clean DL
• 3 clean high pull
• 3 hang clean
• 3 front squat
  

My results:

• 225
• 185
• 135
• 135

KB skill work

3 rounds of:

• 5 right hand KB DL
• 5 left hand KB DL
• 5 right hand KB clean and press
• 5 left hand KB clean and press
• 5 right hand KB snatch
• 5 left hand KB snatch

As rxd, 24 KG

Metcon:

• 30 deck sit ups, 24 kg KB

My time: 2:04