Rugby 100606

we played in the lonestar 7s. we finished 2-2. one decent team beat us close and then we played all inexperienced guys in the final game and lost. the arrow is pointing up and i got a lot of PT.

CC WOD 100604 -- snatch work, pull ups

Snatch work.

We ran through Buergener progession with PVC and the bar.

Triple extension, xfer upward force from knees to hips to shoulder.

Slight opening of the pelvis before a high hip and shoulder drive.

Bar travels upward along the body.

Drop straight down to catch.

We finished with 4 rounds of 10 pull ups on rings, 5 snatch balance 45 lbs.

This was very technical and not very taxing. I like to mix it up like this.

rugby 100603

good running tonight. humid but cool. numbers are down but everyone there really wanted to be there.

CC WOD 100603 -- DL, mobility, sandbag metcon

Another garage gym underground strength workout.

5 rounds of 3 dead lifts:

• 215, 235, 255, 275, 295

I didn't really challenge myself on this one.

Jermey pointed out:

• bring my feet closer together
  
• keep my knees out
• Straighten leg and torso at same time to transfer force efficiently
• Keep gaze straight ahead
• Use shoes with a firmer sole than vibrams or my trainers

Mobility:

• 3 15' hand walks along wall to plank
• 2 20 ft wheel barrows

Most of the class struggled with these but they were easy for me. We do plenty of this stuff in BJJ.

Partner Metcon: (8 minutes)

1. 100 box jumps
2. 3 rounds of 10 sand bag front squats (100 lbs) / 100m sand bag carry
3. 100 box jumps

We did not finish. We had 1 carry and 100 box jumps remaining. I wanted to finish it out.

Lifting the sand bag is totally different than lifting a barbell. It is awkward and brutal.

rugby 100602

I coached some handling and drawing fundamentals. It was nice to get these to work when they might have been standing around.

We did passing lines and walking pace, emphasizing technique. Many of these guys don't make targets or communicate. The also deliver the ball high, make high targets, and they are very active with the ball during a pass.

We worked set pieces and I felt that I really contributed during the scrums. We need to find a few hookers. A 7s hooker needs to be one of the fastest, best tackling, and best ball handling players on the pitch. I answered some questions about binding in the scrum.

On Thursday I'd like to reiterate passing and catching fundamentals. I also want to cover:

• base ball bat
  
• hand off
  
• falling on loose balls
• rhythm and pop passing
• non-verbal passing queues
• stripping the ball

I also want to warm up and get more of a run in myself. I need a little exercise on the pitch.

SFA WOD 100602 -- SP,

This morning was my first class at sicfit austin, a garage gym opened by the folks at crossfit central. Differences between this gym and CC include:

• 4 days/wk programming (vs 3)
• smaller class sizes
• longer classes
• more strength focus than cardio

These are all positive qualities in my book. Jeremy Thiel is teaching class for the 1st month, which I'm pretty psyched about. I haven't worked with JT yet but he seems to be the most knowledgeable and passionate person in the gym.

Today's workout:

• 5x3 shoulder press (135,135,155,155,165x2)
  
• 3 rounds of ring dips/ring push ups to failure (12/11,6/10,6/11)
  
• 3 rounds of 15 KB squeams (?), 5 burpees, and 100m KB walk (37 lbs)

The workout wasn't particularly brutal for a first day. we also have class Thr and Fri, which will make 4x this week.

100601 CC WOD -- SDLHP, KtE, squats

We worked on sumo high pulls during the strength section.

• 5 x 3 sumo high pulls at 135 lbs.

Then in 12 minutes, As Many Rounds As Possible (AMRAP) of:

• 6 SHP, 135 lbs
• 9 knees to elbows
• 15 squats

I did 7 rounds + 15 squats, 9 knees to elbows, and 5 SHPs.

If they had counted down instead of calling time I might have gotten that eighth round.

All in all, it was an easy day for a Tuesday and I'm looking forward to rugby tonight.