After a short leave of absence due to acute bronchitis, i made my triumphant return today with the Filthy f'in Fifty
50- 35#KB Swings
50-Jumping Pullups
50- 24" box Jump
50-Knees to Bows
50- Walking Lunges
50- 45# Push Press
50- Back Extensions
50- Burpees
50..i mean..25 18#Wallball
.........FAILURE
Being the well rounded and balanced athlete that i am i managed to maul the dogshit out of my finger due to some piss poor aim. Smashed it between a speed bag mount and the 18# Medball, i manged to pull it out in time to avoid some breakage, i think. Genius. Either way i got a nice and ripe finger for a game vs. some pros tomorrow. the filthy fifty hasnt seen the last of me
Friday, April 24, 2009
Tuesday, April 21, 2009
Thursday, April 16, 2009
April 16, 2009
Finally a solid day of training, i've been running on <20 hrs. of sleep this week and just came down with a nasty cold but today was somehow productive. I did 2 workouts today, Helen and Danny. And then did some speed training at rugby immediatly afterwards.
'Helen'
400m Run
55# KB Swing x21
Pull Ups x12
3 rnds for time..11:30
'Danny'
As many rounds of... in 20 minutes
30, 24'' box jumps
20, 155# Push Press
30, Pull Ups
2 Rounds and 30 Box Jump
Both of my times were worse than i thought they would be. I had hoped for under 10 minutes in Helen and 3 Rounds for Danny. I came up short in both and know i could do much better. A positive is i got my KIP down pretty well and can now get over 5 in a row. This tells me that my grip is getting stronger, which it is not as of now. The pull ups really got me in both workouts, but they are improving which is always a plus.
And then rugby. which i really feel like my 1.5 month of crossfitting is paying off. I have more energy on the field and can now focus on my skill level, opposed to making it though an 80 minute game. I found the fire for the game again and i'm loving it.
'Helen'
400m Run
55# KB Swing x21
Pull Ups x12
3 rnds for time..11:30
'Danny'
As many rounds of... in 20 minutes
30, 24'' box jumps
20, 155# Push Press
30, Pull Ups
2 Rounds and 30 Box Jump
Both of my times were worse than i thought they would be. I had hoped for under 10 minutes in Helen and 3 Rounds for Danny. I came up short in both and know i could do much better. A positive is i got my KIP down pretty well and can now get over 5 in a row. This tells me that my grip is getting stronger, which it is not as of now. The pull ups really got me in both workouts, but they are improving which is always a plus.
And then rugby. which i really feel like my 1.5 month of crossfitting is paying off. I have more energy on the field and can now focus on my skill level, opposed to making it though an 80 minute game. I found the fire for the game again and i'm loving it.
Tuesday, April 14, 2009
April 14, 09
'DT'
5 Rds
-12 Deadlifts
-9 Hang Power Clean
-6 Push Jerk
All @155#
MY TIME. 18:56
What a great workout, this was a whole body workout that required every muscle to fire on every lift. On top of that it was some good weight to throw around. Though i was at the time, i really am not happy with my time. As i look at what others have posted, mostly those in my age/size range, i realize that 19 minutes just isn't good enough. I started so hard and fast and knocked off my first 2.5 rounds in great time. But halfway through that 3rd set i looked down at the time and saw that i was making good time and started to give myself excuses to rest. the goal i set from the beginning was way too manageable. but i now know what i can do and am stoked to get it again.
5 Rds
-12 Deadlifts
-9 Hang Power Clean
-6 Push Jerk
All @155#
MY TIME. 18:56
What a great workout, this was a whole body workout that required every muscle to fire on every lift. On top of that it was some good weight to throw around. Though i was at the time, i really am not happy with my time. As i look at what others have posted, mostly those in my age/size range, i realize that 19 minutes just isn't good enough. I started so hard and fast and knocked off my first 2.5 rounds in great time. But halfway through that 3rd set i looked down at the time and saw that i was making good time and started to give myself excuses to rest. the goal i set from the beginning was way too manageable. but i now know what i can do and am stoked to get it again.
Monday, April 13, 2009
April 13, 2009
Forgot to add to yesterday......
5K w/ a nasty hill at the end- 20:45
I think its close to a PR, i was sore as hell before and wanted to break a 7 minute mile, i barely did but it felt good. Under 20 is the next goal.
Warm Up
a ton of various things then bench
5x6 135-155-185-205-225
Today I came in wanting to do something that sucked and got it.
5-4-3-2-1
Deadlift @275# & Muscle Ups.
Overall time was around 11 minutes and didn't do muscle ups all the way through, i subbed in pullups, ring dips, burpees, and bitch muscle ups..whatever coach called for. Either way it sucked which was nice and i finally got a muscle up, 4 for that matter. Which over shadows the inconsistancy by far. To be completely honest, i am giddier than hell right now, i really can't wait til i recover and get back on those rings to go at those muscle ups again.
What i figured out today is that doing any sort of lift takes much more than strength and mental toughness, you have got to be focused on form. Throughout every excercise think of what muscles should be working and how your form plays into the lift. By knowing how a lift should be done you truely work your body in the most efficent manner possible. I'm jacked to try this out tomorrow on lady named FRAN...i heard she's a bitch
5K w/ a nasty hill at the end- 20:45
I think its close to a PR, i was sore as hell before and wanted to break a 7 minute mile, i barely did but it felt good. Under 20 is the next goal.
Warm Up
a ton of various things then bench
5x6 135-155-185-205-225
Today I came in wanting to do something that sucked and got it.
5-4-3-2-1
Deadlift @275# & Muscle Ups.
Overall time was around 11 minutes and didn't do muscle ups all the way through, i subbed in pullups, ring dips, burpees, and bitch muscle ups..whatever coach called for. Either way it sucked which was nice and i finally got a muscle up, 4 for that matter. Which over shadows the inconsistancy by far. To be completely honest, i am giddier than hell right now, i really can't wait til i recover and get back on those rings to go at those muscle ups again.
What i figured out today is that doing any sort of lift takes much more than strength and mental toughness, you have got to be focused on form. Throughout every excercise think of what muscles should be working and how your form plays into the lift. By knowing how a lift should be done you truely work your body in the most efficent manner possible. I'm jacked to try this out tomorrow on lady named FRAN...i heard she's a bitch
Sunday, April 12, 2009
April 12, 09..and the previous week
Yesterday we played our 3rd game vs. ISU. I've never played a college and walked off the field beat up. I dunno if something was said to them about me before the game but they were definitely headhunting. Kicks to the face, head butts, punches, and bows, their arsenal of cheap shots had no limit. It took me 60 minutes in to fight back, but i finally did and it felt great. But we won.
Last week I did some raw workouts, but didnt go as hard as i would have liked, i am not gonna list them all but they ended up being average at best. I am gonna take the easy way out and blame schoolwork. But either way it leads me to the point of this week (M,T,R,F) I, and expect everyone else in TCF to go hard as hell.
Lets do work boys
Last week I did some raw workouts, but didnt go as hard as i would have liked, i am not gonna list them all but they ended up being average at best. I am gonna take the easy way out and blame schoolwork. But either way it leads me to the point of this week (M,T,R,F) I, and expect everyone else in TCF to go hard as hell.
Lets do work boys
Tuesday, March 31, 2009
March 30/31, 2009
3/30
400m Run
Max Pullups
-As many rounds in 20 minutes
6 full rounds + 1 extra 400. 90 Pullups
Kinda hard, but really wasnt much.
3/31
3 rounds of
-7 Thrusters @135#
-20Knee to elbows
-50 dble unders
My time: 17.10
What a shit show, i found Fight gone Bad to be easier than this. It felt like i had to pause after every rep, and dble unders...I know im new to the thing but for a self proclaimed 'athlete' to butcher a simple jump rope exercise was unexcusable. But the whole thing was humbling, which was much needed. I'ma try this again next week, and beat the hell outta it.
400m Run
Max Pullups
-As many rounds in 20 minutes
6 full rounds + 1 extra 400. 90 Pullups
Kinda hard, but really wasnt much.
3/31
3 rounds of
-7 Thrusters @135#
-20Knee to elbows
-50 dble unders
My time: 17.10
What a shit show, i found Fight gone Bad to be easier than this. It felt like i had to pause after every rep, and dble unders...I know im new to the thing but for a self proclaimed 'athlete' to butcher a simple jump rope exercise was unexcusable. But the whole thing was humbling, which was much needed. I'ma try this again next week, and beat the hell outta it.
Sunday, March 29, 2009
March 28/29, 2009. A fight that never came, and one that went bad
3/28
Maoris vs. Misfits. In our first game we tallied our first win of the season with score of 45-7. It was 30 degrees and windy, and the effects that it had on me were evident. I established the fact that i was going to have a lack luster game when i woke up that morning and told myself that playing is the last thing i wanted to do. I came out strong with the first try of the season to give us a 5-0 lead, one that we never lost. I credit the try to AJ, my speedy counterpart, who broke a nice run along the sideline, and dropped a grubber toward the center of the pitch. As i supported closely i found myself in a 1 on 1 footrace against an opposing player for the loose ball. We arrived at the same but i got a boot on the ball first, after 3 more kicks and a pushing match i gained control and ran it in for some trytime. The rest of the game dragged on and turned into a complete asswhoopin. I lost interest by half. However i did do some good things in my first time out this season, I rucked and supported well throughout the game. I also ran hard when the ball was in my hand. But, I didnt look for contact as i should have on the defensive side, nor did i join many defensive rucks. I missed tackles and when i got ahold of another player i went too high, i also did not hawk the ball on both sides as much as i ususally do. But i know what to fix and plan on coming out next week and performing as i should. What came most astonishing to me is i didnt get into any altercations, no punches thrown, cheapshots taken or given, yellow or red cards, and no shit talking. This is my first game in 4 seasons that none of these things happened, maybe it was my lack of intensity or maybe i grew up a bit, either way..No fights.
3/29
'Fight Gone Bad'
3 rounds of
-Wall Ball @18#, Sumo deadlift highpulls @75#, box jumps, push press @ 75#, and Rows on the rowing machine. Each lift @ 1 minute a piece to make 1 round, and 1 minute rest inbetween rounds.
Done for reps on the first 4 and Cal on rows.
My reps/time: 334 Reps in 22 minutes.
Each lift was done as rx'd under the guidance and watchful eye of our wonderful trainer Rob, who also kept time for me. My rounds were broken down as such 1: 121.. 2: 107.. 3: 106
This workout sucked something fierce, i was taxed after the first round and wanted to quit, Rob talked me out of that a few times and i surprisingly kept a consistent pace. My numbers were kept up by my WallBall and boxjumps, and held down by rowing and SDLHP's. The push press stayed the same and served as a nice rest for my legs. I'm glad this WOD came up and look forward to attempting it again in the near future.
What i learned this weekend was always finsh, dont let yourself talk you out of anything, because your body will let you know when you're done.
Maoris vs. Misfits. In our first game we tallied our first win of the season with score of 45-7. It was 30 degrees and windy, and the effects that it had on me were evident. I established the fact that i was going to have a lack luster game when i woke up that morning and told myself that playing is the last thing i wanted to do. I came out strong with the first try of the season to give us a 5-0 lead, one that we never lost. I credit the try to AJ, my speedy counterpart, who broke a nice run along the sideline, and dropped a grubber toward the center of the pitch. As i supported closely i found myself in a 1 on 1 footrace against an opposing player for the loose ball. We arrived at the same but i got a boot on the ball first, after 3 more kicks and a pushing match i gained control and ran it in for some trytime. The rest of the game dragged on and turned into a complete asswhoopin. I lost interest by half. However i did do some good things in my first time out this season, I rucked and supported well throughout the game. I also ran hard when the ball was in my hand. But, I didnt look for contact as i should have on the defensive side, nor did i join many defensive rucks. I missed tackles and when i got ahold of another player i went too high, i also did not hawk the ball on both sides as much as i ususally do. But i know what to fix and plan on coming out next week and performing as i should. What came most astonishing to me is i didnt get into any altercations, no punches thrown, cheapshots taken or given, yellow or red cards, and no shit talking. This is my first game in 4 seasons that none of these things happened, maybe it was my lack of intensity or maybe i grew up a bit, either way..No fights.
3/29
'Fight Gone Bad'
3 rounds of
-Wall Ball @18#, Sumo deadlift highpulls @75#, box jumps, push press @ 75#, and Rows on the rowing machine. Each lift @ 1 minute a piece to make 1 round, and 1 minute rest inbetween rounds.
Done for reps on the first 4 and Cal on rows.
My reps/time: 334 Reps in 22 minutes.
Each lift was done as rx'd under the guidance and watchful eye of our wonderful trainer Rob, who also kept time for me. My rounds were broken down as such 1: 121.. 2: 107.. 3: 106
This workout sucked something fierce, i was taxed after the first round and wanted to quit, Rob talked me out of that a few times and i surprisingly kept a consistent pace. My numbers were kept up by my WallBall and boxjumps, and held down by rowing and SDLHP's. The push press stayed the same and served as a nice rest for my legs. I'm glad this WOD came up and look forward to attempting it again in the near future.
What i learned this weekend was always finsh, dont let yourself talk you out of anything, because your body will let you know when you're done.
Wednesday, March 25, 2009
March 25, 2009
To be completely honest, I talk a lot of bullshit, so keep reading at your own disclaimer. But to sum me up I am a 20 year old kid that has dedicated my life to the sport I love, Rugby. The barbaric game played by gentlemen. The game has taken me to 12 different states, 4 different teams at all levels, at least over 100 bars, 1 arrest, and plenty of blackeyes, blackouts, bruises, charlie horses, concussions, chipped teeth, sprains, blood, sweat, and a few tears. Most importantly I have gained knowledge. The game has taught me you will only go as far as your body is willing to take you, and your body is only willing to go as far as your mind will take you.
So with that I have rededicated myself to, myself. Hoping it will rub off on everything I do. Leading the charge is a new type of workout that i have been doing for the past 3 weeks. Its called CrossFit, and it sucks so much ass i can't begin to explain it. I am always tired, always sore, i hate going to the gym, the workouts haunt my nightmares, i am taunted by a 35 y/o man who beats the dogshit outta me in 85% of the workouts, and I have learned how much my body cannot do. But it is by far one of the greatest things someone could do to themselves, its a legal drug. My flexibility is 10x as better as it was, my conditioning is finally at a respectable level, ive lost 10#, and ive learned how much my body can do. I cant explain it so go look it up Crossfit.com.
To end this nonsense, i am gonna be mostly posting my crossfit times, rugby experiences, and the rest of that good garbage. Be easy..
So with that I have rededicated myself to, myself. Hoping it will rub off on everything I do. Leading the charge is a new type of workout that i have been doing for the past 3 weeks. Its called CrossFit, and it sucks so much ass i can't begin to explain it. I am always tired, always sore, i hate going to the gym, the workouts haunt my nightmares, i am taunted by a 35 y/o man who beats the dogshit outta me in 85% of the workouts, and I have learned how much my body cannot do. But it is by far one of the greatest things someone could do to themselves, its a legal drug. My flexibility is 10x as better as it was, my conditioning is finally at a respectable level, ive lost 10#, and ive learned how much my body can do. I cant explain it so go look it up Crossfit.com.
To end this nonsense, i am gonna be mostly posting my crossfit times, rugby experiences, and the rest of that good garbage. Be easy..
- 3-3-3-3-3 Front Squat
- 21-15-9 Deadlift, Power Clean, Front Squat @95# for time
Subscribe to:
Posts (Atom)
