One and done in basketball. I took the initiative on offense because our team sucked. We got as close as 10-8 before they won.
Front Squat: 3/3/3/1/1/1; I've been rocking this set structure for a bit so I thought I would assess where I was in reference to years gone by.
242/242/242/264/275/286 fail (f)
275 I actually matched my PR. I wasn't even close to the 286. I got stuck pretty deep and never recovered.
Rack Pulls: 4x5
285, 295, 305, 325
reverse lunges from deficit:
8 @ 30 lbs
Monday, March 28, 2011
Friday, March 25, 2011
cross fit: 3/25/11
3 rounds not for time (RNFT) wall walk/skin the cat:
wall walks suck. They put so much stress on the shoulders in semi-compromised positions. I hate them. My first round was great, much better than a month ago. My form deteriorated quickly. Skin the cat was more to practice the movement than make it hard. I couldn't get my feet up past the bar without catching the bar with my foot. Doing the skin the cats on the rings was pretty easy.
Clean and Jerk: 3/3/3/1/1/1
145, 145, 165, 175, 185(f), 185
I was getting ready to toss 10 more lbs on the bar when they told us we were done. My last rep should have been at 195. The 185 rep that I missed was terrible. I tried to press it before I was ready and was still mere degrees away from locking it out. Not too much trouble the second time, but it was time to move on to...
21/15/9
power clean @ 115
push ups
GHD situp
6:53
21 is a lot of power cleans. My form was terrible for the first 7 as I tried to just use speed and brute strength to get my reps in. The situps were weird. My lower back ROM is bad so I wasn't really breaking parallel. My last set of 9 cleans and pushups was blazing. I was behind the other dude in the class coming off the 15 situps. He might have done 2 or 3 power cleans by the time I got there, but I ripped off 9 cleans and then 9 pushups as fast as possibe, giving me the lead, but I lost it on the situps, which is fine cause I didn't want to win with the fake situps I was doing.
wall walks suck. They put so much stress on the shoulders in semi-compromised positions. I hate them. My first round was great, much better than a month ago. My form deteriorated quickly. Skin the cat was more to practice the movement than make it hard. I couldn't get my feet up past the bar without catching the bar with my foot. Doing the skin the cats on the rings was pretty easy.
Clean and Jerk: 3/3/3/1/1/1
145, 145, 165, 175, 185(f), 185
I was getting ready to toss 10 more lbs on the bar when they told us we were done. My last rep should have been at 195. The 185 rep that I missed was terrible. I tried to press it before I was ready and was still mere degrees away from locking it out. Not too much trouble the second time, but it was time to move on to...
21/15/9
power clean @ 115
push ups
GHD situp
6:53
21 is a lot of power cleans. My form was terrible for the first 7 as I tried to just use speed and brute strength to get my reps in. The situps were weird. My lower back ROM is bad so I wasn't really breaking parallel. My last set of 9 cleans and pushups was blazing. I was behind the other dude in the class coming off the 15 situps. He might have done 2 or 3 power cleans by the time I got there, but I ripped off 9 cleans and then 9 pushups as fast as possibe, giving me the lead, but I lost it on the situps, which is fine cause I didn't want to win with the fake situps I was doing.
Tuesday, March 22, 2011
3/22/11: Gym
I should have learned my lesson from yesterday. I really wanted to do the crossfit games WOD that I had practiced the day before. I talked myself out of it so I could play basketball. I told myself that I could do it at the crossfit gym where it would be more official. We shall see if that actually works.
I did a lot of banging in these games. There was this one dude who thought he was Lebron. Bummer was that he actually pulled it off. He was probably 6'1 200 lbs. Either on a fast break or from the top of the key he would get a head of steam, protect the ball like a RB going through the line, plow through 4 guys and somehow lay it up. It was really frustrating, but he didn't play any defense so I actually got some offense going. After losing, hopping on the next team and losing again I went to run some stairs. At that point I was feeling shitty about my play and was gonna head down to the gym and lift it off, but a different game needed a 10th. It was school yard style picks and I got picked first. I did legitimately did the look around after he called my shirt color cause he had just seen me miss 2 or 3, 2 on 0 layups in the previous game. This isn't an exaggeration. A guy on the opposite team drove to the rim and missed and everyone thought he got fouled but he didnt call anything. While everyone is trying to figure out what happened me and a teammate take off. I get the ball under the rim and miss. He missed. I missed. I missed. I made it. Or something like that. Nobody bothered to try and play defense on us. It was funny more than humiliating. Really. It was.
We lost and I felt lousy for not playing well and for not lifting. I think playing basketball is good for cardio, but lifting one day and running another is definitely better than playing basketball one day. Whatever. Ill adjust.
I did a lot of banging in these games. There was this one dude who thought he was Lebron. Bummer was that he actually pulled it off. He was probably 6'1 200 lbs. Either on a fast break or from the top of the key he would get a head of steam, protect the ball like a RB going through the line, plow through 4 guys and somehow lay it up. It was really frustrating, but he didn't play any defense so I actually got some offense going. After losing, hopping on the next team and losing again I went to run some stairs. At that point I was feeling shitty about my play and was gonna head down to the gym and lift it off, but a different game needed a 10th. It was school yard style picks and I got picked first. I did legitimately did the look around after he called my shirt color cause he had just seen me miss 2 or 3, 2 on 0 layups in the previous game. This isn't an exaggeration. A guy on the opposite team drove to the rim and missed and everyone thought he got fouled but he didnt call anything. While everyone is trying to figure out what happened me and a teammate take off. I get the ball under the rim and miss. He missed. I missed. I missed. I made it. Or something like that. Nobody bothered to try and play defense on us. It was funny more than humiliating. Really. It was.
We lost and I felt lousy for not playing well and for not lifting. I think playing basketball is good for cardio, but lifting one day and running another is definitely better than playing basketball one day. Whatever. Ill adjust.
Monday, March 21, 2011
Gym: 03/21/11
I played too much basketball. 3 games kills any chance I have of getting to the actual gym, but I was coming off a great week of basketball and I was itching to keep playing. I played ok and ran a lot. I'm not sure I took a shot that wasn't a put back. I did have 2 absolutely monster blocks. I mean like volleyball spikes. One was on game point. I usually get caught up in the moment and let out something gutteral that ends with my pretending like I was clearing my throat.
My dude scored the winning basket in game 3 at double game point. Terrible. Three games left me little time for lifting, but I banged out:
3o double unders
15 power snatches at 90 lbs
couple more double unders
This was one round (30/15) of the cross fit games workout. I'm not sure when I am actually going to bang it out, but I am hoping to break 4 rounds.
box squats:
5 @ 200
5 @ 222
5 @ 243
3 @ 263
I'm still out of sorts with where these numbers are relative to my PRs from years past.
step up jumps:
15
Just something single leg oriented to toss in before sprinting to the train.
My dude scored the winning basket in game 3 at double game point. Terrible. Three games left me little time for lifting, but I banged out:
3o double unders
15 power snatches at 90 lbs
couple more double unders
This was one round (30/15) of the cross fit games workout. I'm not sure when I am actually going to bang it out, but I am hoping to break 4 rounds.
box squats:
5 @ 200
5 @ 222
5 @ 243
3 @ 263
I'm still out of sorts with where these numbers are relative to my PRs from years past.
step up jumps:
15
Just something single leg oriented to toss in before sprinting to the train.
Saturday, March 19, 2011
goaltimate: 03/18/11
One sub goaltimate is a lot more fulfilling than the 5 or 6 sub goaltimate we had last week. Lots of run with a young team against some savy veterans. Brought it back to 2's after losing the first two games by a combined 10-1. I threw a sweet no look IO backhand to make it 4-4 in the rubber match and then had a throw for the win dropped. If you weigh those against all of my turnovers I'd say I almost had a positive impact on the game.
Tons of running though and some physical play which is great to get this early in the year.
Next Week!
Sun: off
Mon: crossfit games WOD + some heavy lifting and maybe some basketball
Tue: basketball + some circuits
Wed: off
Thurs: 400's (my least favorite workout of the year)
Fri: cross fit WOD
Sat: wedding dessert tasting!
Tons of running though and some physical play which is great to get this early in the year.
Next Week!
Sun: off
Mon: crossfit games WOD + some heavy lifting and maybe some basketball
Tue: basketball + some circuits
Wed: off
Thurs: 400's (my least favorite workout of the year)
Fri: cross fit WOD
Sat: wedding dessert tasting!
Friday, March 18, 2011
cross fit: 3/18/10
The crossfit games have started and I want to attempt the first workout. It's get AsManyRepsAsPossible (AMRAP) in 10 minutes of 30 jump rope double unders and 15 power snatch at 75 lbs. Double unders are going to be trouble. I haven't done more than 4 or 5 in a row, but I am starting to find a rhythm. I wonder if it would actually be less intense to go single, double, single? That would mean 30 extra jumps, but I'm not really worried about 30 single jumps effecting my performance. And who am I kidding, it is not going to be how many rounds I can fit into 10 minutes, it is gonna be surviving 10 minutes of the workout so taking my time might be better. I don't really know what to think of 15 75 lb power snatches. I think the 30 double unders are gonna be sneaky tiring and make the power snatches even harder. I will probably do it on Monday as my first workout.
Today was Fight Gone Bad. I've always wanted to do this, just because the name is so cool. The workout is not cool.
5 rounds. 1 round is 5 min of one min each station then one min rep. AMRAP at each station. Cause we had 5 people doing it, everyone started at different stations. Mine went:
20" box jumps; 25, 24, 23, 22,21 (I only remember this cause it was so methodical)
row for calories; averaged 11
75lb push press; averaged 14
75lb sumo pull to chin; averaged 14
wall ball; averaged 18
I ended up at 417. I could be off though because I lost count a few times when I didn't write it down right after the exercise.
I could have pressed more. It was the only overhead exercise. Finish it and your done with shoulders till wall ball which is more legs than arms.
I was still feeling pretty good and this place is just filled with awesome toys to play with.
Tire flip right into...
5, 5, 5
sledgehammer, both sides
10, 10, 10
GHR @ 0 right into...
8, 8
Bar Roll outs
8, 8
Today was Fight Gone Bad. I've always wanted to do this, just because the name is so cool. The workout is not cool.
5 rounds. 1 round is 5 min of one min each station then one min rep. AMRAP at each station. Cause we had 5 people doing it, everyone started at different stations. Mine went:
20" box jumps; 25, 24, 23, 22,21 (I only remember this cause it was so methodical)
row for calories; averaged 11
75lb push press; averaged 14
75lb sumo pull to chin; averaged 14
wall ball; averaged 18
I ended up at 417. I could be off though because I lost count a few times when I didn't write it down right after the exercise.
I could have pressed more. It was the only overhead exercise. Finish it and your done with shoulders till wall ball which is more legs than arms.
I was still feeling pretty good and this place is just filled with awesome toys to play with.
Tire flip right into...
5, 5, 5
sledgehammer, both sides
10, 10, 10
GHR @ 0 right into...
8, 8
Bar Roll outs
8, 8
Thursday, March 17, 2011
Field Workout: 03/17/11
Nothing crazy, just getting my legs under me for Fool's Fest domination. I actually should be focusing on cardio, not short burst/change of direction stuff. It just feels so good to be outside.
active
3 x (6 x jog 10, sprint 30, hard stop, walk 10, turn around, repeat) couple minutes rest after each rep
3 x O points (sprint 5 out, 10 in, 5 out, jog 10 out, sprint,5 out, 10 in, 5 out, jog 10 out, sprint 5 out, 10 in, 30 out) with decent rest
Not much time to do anything else
active
3 x (6 x jog 10, sprint 30, hard stop, walk 10, turn around, repeat) couple minutes rest after each rep
3 x O points (sprint 5 out, 10 in, 5 out, jog 10 out, sprint,5 out, 10 in, 5 out, jog 10 out, sprint 5 out, 10 in, 30 out) with decent rest
Not much time to do anything else
Tuesday, March 15, 2011
crossfit: 03/15/11
Murph:
1 mile
100 pull ups (chin above the bar), 200 push ups (chest to the ground, palms off the ground, push up), 300 squats (butt to fluffy med ball, well past horizontal) broken up however you want
1 mile
47: 39
100 pull ups looked intimidating, no, I think it was better to say I was absolutely dreading them, but Kip pullups are pretty easy. I was essentially only engaging my back as my forehead approached the bar and almost never engaging my arms. Unfortunately I could only do one, stop myself, do another, stop myself, etc so I couldn't get a rhythm going and lost tons of time. My pushups were a bit sloppy at the end. I was using the chest to deck as an excuse to almost drop my body into the deck position. Squats were easy. Second mile was brutal. The first 400 m I couldn't really use my arms which were extended out in this weird jacked Jersey shore guy angle. So I was basically running armless until the halfway point which is the uphill part. During the last 400 I was choking back throwup which I sealed off for a final 100 yd run to the finish where I promptly booted all over the sidewalk among women pushing strollers and guys cleaning their cars. I think that is a respectable time
I needed to get some heavy lifting in so after a break I front squatted:
5 @ 195
5 @ 205
5 @ 215
3 @ 225
update:
I feel terrible. I feel hungover without the headache. I'm gonna watch water and drink some Bad Girls Club on demand.
1 mile
100 pull ups (chin above the bar), 200 push ups (chest to the ground, palms off the ground, push up), 300 squats (butt to fluffy med ball, well past horizontal) broken up however you want
1 mile
47: 39
100 pull ups looked intimidating, no, I think it was better to say I was absolutely dreading them, but Kip pullups are pretty easy. I was essentially only engaging my back as my forehead approached the bar and almost never engaging my arms. Unfortunately I could only do one, stop myself, do another, stop myself, etc so I couldn't get a rhythm going and lost tons of time. My pushups were a bit sloppy at the end. I was using the chest to deck as an excuse to almost drop my body into the deck position. Squats were easy. Second mile was brutal. The first 400 m I couldn't really use my arms which were extended out in this weird jacked Jersey shore guy angle. So I was basically running armless until the halfway point which is the uphill part. During the last 400 I was choking back throwup which I sealed off for a final 100 yd run to the finish where I promptly booted all over the sidewalk among women pushing strollers and guys cleaning their cars. I think that is a respectable time
I needed to get some heavy lifting in so after a break I front squatted:
5 @ 195
5 @ 205
5 @ 215
3 @ 225
update:
I feel terrible. I feel hungover without the headache. I'm gonna watch water and drink some Bad Girls Club on demand.
Saturday, March 12, 2011
goaltimate: 03/12/11
I have been playing lots of goaltimate in the new year. Attendance ranges from no subs on the cold days and up to 8 or 9 on the nice ones. I like having subs because you can go after it for 5 minutes and then pull yourself with a terribly risky throw attempt. I played 4 games; won 2, lost 2.
Next week:
Sun: off
Mon: unsure
Tue: cross fit
Wed: off
Thur: cardio
Fri: crossfit
Sat: goaltimate
Next week:
Sun: off
Mon: unsure
Tue: cross fit
Wed: off
Thur: cardio
Fri: crossfit
Sat: goaltimate
Friday, March 11, 2011
Blog Comeback Part 2
I promise no more theatrics related to my heroic return from the blogging graveyard. I wonder how many blogs go unused right now? Millions? I wonder if there is a way to monetize all those unused blogs, somehow accruing .5 cents on all of them like in Office Space.
Tue: Boxing
My sister is really good at boxing. If you know my sister you would think me a liar because it is often unclear whether or not a 5 year old with epilepsy has control of her via some sort of puppet contraption. She took some sort of walking class instead of penmanship in 1st grade. Yet somehow she is now a badass boxer. The last time I went with her to a boxing class I had about 2-3 under my belt. It was a combo fitness/boxing class and the fitness part was really intense so I was super sweaty for the boxing part. A pool of sweat was developing at my feet and when I went to hit the gloves the instructor was holding I took a swing and fell over like a drunk cowboy at a Honky Tonk bar or at least that is what I imagine both of those things looking like. I've had a bit more experience now so I was hoping to dazzle my first time out.
We started out with 3 x's: 3 minutes of jumping rope with 30 sec off/30 on high knees and a minute of "rest" which we spent at the bottom of a pushup with chest about an inch of the ground. Yuck.
Nothing that spectacular followed, but it was a great workout. We did a 3 minute "progression" drill which means 2 punches to the left glove, slip, 2 punches to the right glove, slip, step forward, 4 punches to the left glove, slip, 4 punches to the right glove, slip, step forward, 6, slip, 6, slip, forward, 8, slip, 8 slip, forward....20, slip, 20, slip, forward, 18, slip, 18, slip... 20 punches in a row after 1:30 of constant punching is terrible. I felt like I was simply alternating shoulder thrusts in some sort of weird drugged out Phish dance. We finished with a round of our partner calling out combos. It was really fun. It was in a pretty sweet gym so I took advantage and ran through a circuit:
3xs
8 thrusters @ 95
8 pull ups
10 push!ups
Thurs:
I did an agility/baby sprint workout. It felt awesome to start running at full speed in cleats. Cleats are the easy part. I want to run some more 400's or maybe even, gasp, a couple miles.
Fri: Crossfit
3 minutes of double unders
Press- 5/5/5/5/5 (60-75%1RM); I was a little confused by the workout so I went too big to start 115/115(3)105(2)/105/105/105
2 Rounds of Row 500M @24 SPM- 2 minutes rest after each round; last round fast as you can
1:47, 1:48, 1:39 (I went out way to hard. I think I am better out keeping good form and being powerful for the first 400 M and then cranking up the tempo for the last 100.
AMRAP (as many reps as possible) in 6 minutes: 6 Broad Jump (max distance)/ 12 Ball Slams (20/10); I think I got six done.
25 yard bear crawl; 5 burpees
Tue: Boxing
My sister is really good at boxing. If you know my sister you would think me a liar because it is often unclear whether or not a 5 year old with epilepsy has control of her via some sort of puppet contraption. She took some sort of walking class instead of penmanship in 1st grade. Yet somehow she is now a badass boxer. The last time I went with her to a boxing class I had about 2-3 under my belt. It was a combo fitness/boxing class and the fitness part was really intense so I was super sweaty for the boxing part. A pool of sweat was developing at my feet and when I went to hit the gloves the instructor was holding I took a swing and fell over like a drunk cowboy at a Honky Tonk bar or at least that is what I imagine both of those things looking like. I've had a bit more experience now so I was hoping to dazzle my first time out.
We started out with 3 x's: 3 minutes of jumping rope with 30 sec off/30 on high knees and a minute of "rest" which we spent at the bottom of a pushup with chest about an inch of the ground. Yuck.
Nothing that spectacular followed, but it was a great workout. We did a 3 minute "progression" drill which means 2 punches to the left glove, slip, 2 punches to the right glove, slip, step forward, 4 punches to the left glove, slip, 4 punches to the right glove, slip, step forward, 6, slip, 6, slip, forward, 8, slip, 8 slip, forward....20, slip, 20, slip, forward, 18, slip, 18, slip... 20 punches in a row after 1:30 of constant punching is terrible. I felt like I was simply alternating shoulder thrusts in some sort of weird drugged out Phish dance. We finished with a round of our partner calling out combos. It was really fun. It was in a pretty sweet gym so I took advantage and ran through a circuit:
3xs
8 thrusters @ 95
8 pull ups
10 push!ups
Thurs:
I did an agility/baby sprint workout. It felt awesome to start running at full speed in cleats. Cleats are the easy part. I want to run some more 400's or maybe even, gasp, a couple miles.
Fri: Crossfit
3 minutes of double unders
Press- 5/5/5/5/5 (60-75%1RM); I was a little confused by the workout so I went too big to start 115/115(3)105(2)/105/105/105
2 Rounds of Row 500M @24 SPM- 2 minutes rest after each round; last round fast as you can
1:47, 1:48, 1:39 (I went out way to hard. I think I am better out keeping good form and being powerful for the first 400 M and then cranking up the tempo for the last 100.
AMRAP (as many reps as possible) in 6 minutes: 6 Broad Jump (max distance)/ 12 Ball Slams (20/10); I think I got six done.
25 yard bear crawl; 5 burpees
Wednesday, March 9, 2011
I think a year off is long enough
Yesterday would have made one year since I last posted. I'd say that is a long enough blogging break. Do people even blog anymore? I feel as if it has been eclipsed by other mediums. I still like this as a mode for, if nothing else, keeping track of my workouts.
So where am I? Good question. Can you ask yourself a question and call it a good question? Workout wise I am headed back towards a happy, happy place. I spent the last year and a half without a workout home and it affected my desire to stay in shape. I had a gym for the first year, but it was far away and pretty awful. I also got a packet of one to three day coupons for about 50 gyms in the NYC area. That got old quickly and due to not having a normal job and hours it was already difficult to get stuff done (job applications, cover letters, grad school applications, GRE studying) while working 40 hours a week. I cleaned up my act for the ultimate season, but did not have access to what I needed to be as productive at training as I used to be. I finally have a schedule that makes workouts much more accessible. Right now I am rocking:
Mon: hour of basketball, heavy lower body lifts
Tue: boxing and crossfit/circuits I make up
Wed: off
Thurs: cardio (eventually)
Fri: Crossfit
Sat: cardio (goaltimate)
Sun off
I have had something like this for the last month or so and I already feel a lot stronger. It was emasculating to see my numbers after such a long layoff, but it was to be expected. In an effort to get some numbers back on the site and cause I had a decent workout week the last seven days Ill summarize.
Wed off
Thur off
Fri: Cross Fit
This was my third day/week of crossfit. I like it, but don't love it. I love the equipment they have, but the price is severe. I need to figure out if I could attend a really nice gym monthly for the same price I am paying to workout at crossfit once a week. The workouts are brutal and I like being brutalized, but I am not sure they are the best for ultimate. A lot of the movements involve upper body strength especially over head lifting strength,, which I don't think is super ultimate oriented. Once I retire, I might fall into it full time. Anyways:
row: 1000m for 3 minutes at 24 strokes per minute (spm)
I loved this part. Keeping the spm at 24 means while pulling as hard as you can means you have to explode out, go back reeeaaaaalllllll slow and then explode out again.
wall walks/reverse walks: 3 x 5 or 10 minutes:
unlike that 80 lb prepubescent kid in the video I am 200 lbs of man, not that there weren't two other 200 lbs of man doing this correctly right next to me, but I just wanted the juxtaposition of the kid in the video, calm and controlled, and me just suffering through the first set of these, barely getting vertical and then crashing down. This is the type of exercise that I would not associate with ultimate improvement. The reverse ones started f'n with my back, but I finished them. I finished the wall walks too, but it wasn't pretty or correct.
overhead squats: 5/5/3/3/3/1/1
Nice! I think crossfit has changed since I maligned it 4 years ago. Some places take time out to get your 1RM in, which is awesome (cause it came right after wall walks where people were for sure questioning everything about me). I went something like:
125/135/145/155/160/165/170
Some core exercise that I couldnt do.
Sat: Tennis
Used a beautiful Saturday morning to get some tennis in. Played three sets after I let the 2nd set get away from me due to a couple terrible service games, but I crushed in the 3rd set.
Sun: Off
Mon: Rutgers
Started with some basketball. As documented here before everything offense I suck at. I put the ball on the floor one or two times a game usually with terrible results. I miss put backs all the time. I mean point blank, one on none, put backs. I freak out on fast breaks and usually end up just jumping with the last thing on my mind being to score. On defense and on the boards I work my ass off. I contest all shots, take runs at inbounds and lazy passes, bang hard with the big guys, jump over people for rebounds, etc. All in all people love me and I have been getting better. This Monday we had an awesome offensive team, which means I do absolutely nothing on offense except get offensive boards and try not to get in the way. It was awesome. We crushed teams. Almost every week I get a steal at the top of the key on a lazy pass (as an aside, last week I was dominating some really good kid on defense and it was game point us. He looks to get a pass above where anyone else plays defense and I jump the lane, body him out of the way while corralling the ball and so I on a break away all alone. I dribble twice, most likely touch the ball with two hands, take another dribble and now I am close to the basket. This is like the 3rd or 4th break away I've had and I try to dunk everytime. Once I pretty much dunked, two other times I've kind of dunked/layed it in. This was going to be point 17 in a 16-15 game that has lasted forever and came after another drawn out 12-10 game. I am tired. I take off for the dunk and immediately know things are going wrong. I am not going up as much as off to the side so I try to change the "potential" dunk into a layup. I'm not sure it hits rim at all. I bet it looked like I had somehow got bumped by an imaginary player ((Angels in the Outfield style)) and got all out of sorts. Luckily one of my teammates ((we did have about an hour of history behind us so maybe he had an inkling that this would happen)) was following me for the put back.) and this was no different resulting in me, of course, jumping with no idea what I am going to do seeing a trailer who I hit, who hits another guy for a wide open lay up. Anyways, fun!
lifts:
deadlifts: 5/5/3/3/3
I dont want to do the early math so its in bumper plate colors
4 blues/4 blues, 2 yellows/4 reds/4 reds 2 5's (272)/272/287
To be continued...
So where am I? Good question. Can you ask yourself a question and call it a good question? Workout wise I am headed back towards a happy, happy place. I spent the last year and a half without a workout home and it affected my desire to stay in shape. I had a gym for the first year, but it was far away and pretty awful. I also got a packet of one to three day coupons for about 50 gyms in the NYC area. That got old quickly and due to not having a normal job and hours it was already difficult to get stuff done (job applications, cover letters, grad school applications, GRE studying) while working 40 hours a week. I cleaned up my act for the ultimate season, but did not have access to what I needed to be as productive at training as I used to be. I finally have a schedule that makes workouts much more accessible. Right now I am rocking:
Mon: hour of basketball, heavy lower body lifts
Tue: boxing and crossfit/circuits I make up
Wed: off
Thurs: cardio (eventually)
Fri: Crossfit
Sat: cardio (goaltimate)
Sun off
I have had something like this for the last month or so and I already feel a lot stronger. It was emasculating to see my numbers after such a long layoff, but it was to be expected. In an effort to get some numbers back on the site and cause I had a decent workout week the last seven days Ill summarize.
Wed off
Thur off
Fri: Cross Fit
This was my third day/week of crossfit. I like it, but don't love it. I love the equipment they have, but the price is severe. I need to figure out if I could attend a really nice gym monthly for the same price I am paying to workout at crossfit once a week. The workouts are brutal and I like being brutalized, but I am not sure they are the best for ultimate. A lot of the movements involve upper body strength especially over head lifting strength,, which I don't think is super ultimate oriented. Once I retire, I might fall into it full time. Anyways:
row: 1000m for 3 minutes at 24 strokes per minute (spm)
I loved this part. Keeping the spm at 24 means while pulling as hard as you can means you have to explode out, go back reeeaaaaalllllll slow and then explode out again.
wall walks/reverse walks: 3 x 5 or 10 minutes:
unlike that 80 lb prepubescent kid in the video I am 200 lbs of man, not that there weren't two other 200 lbs of man doing this correctly right next to me, but I just wanted the juxtaposition of the kid in the video, calm and controlled, and me just suffering through the first set of these, barely getting vertical and then crashing down. This is the type of exercise that I would not associate with ultimate improvement. The reverse ones started f'n with my back, but I finished them. I finished the wall walks too, but it wasn't pretty or correct.
overhead squats: 5/5/3/3/3/1/1
Nice! I think crossfit has changed since I maligned it 4 years ago. Some places take time out to get your 1RM in, which is awesome (cause it came right after wall walks where people were for sure questioning everything about me). I went something like:
125/135/145/155/160/165/170
Some core exercise that I couldnt do.
Sat: Tennis
Used a beautiful Saturday morning to get some tennis in. Played three sets after I let the 2nd set get away from me due to a couple terrible service games, but I crushed in the 3rd set.
Sun: Off
Mon: Rutgers
Started with some basketball. As documented here before everything offense I suck at. I put the ball on the floor one or two times a game usually with terrible results. I miss put backs all the time. I mean point blank, one on none, put backs. I freak out on fast breaks and usually end up just jumping with the last thing on my mind being to score. On defense and on the boards I work my ass off. I contest all shots, take runs at inbounds and lazy passes, bang hard with the big guys, jump over people for rebounds, etc. All in all people love me and I have been getting better. This Monday we had an awesome offensive team, which means I do absolutely nothing on offense except get offensive boards and try not to get in the way. It was awesome. We crushed teams. Almost every week I get a steal at the top of the key on a lazy pass (as an aside, last week I was dominating some really good kid on defense and it was game point us. He looks to get a pass above where anyone else plays defense and I jump the lane, body him out of the way while corralling the ball and so I on a break away all alone. I dribble twice, most likely touch the ball with two hands, take another dribble and now I am close to the basket. This is like the 3rd or 4th break away I've had and I try to dunk everytime. Once I pretty much dunked, two other times I've kind of dunked/layed it in. This was going to be point 17 in a 16-15 game that has lasted forever and came after another drawn out 12-10 game. I am tired. I take off for the dunk and immediately know things are going wrong. I am not going up as much as off to the side so I try to change the "potential" dunk into a layup. I'm not sure it hits rim at all. I bet it looked like I had somehow got bumped by an imaginary player ((Angels in the Outfield style)) and got all out of sorts. Luckily one of my teammates ((we did have about an hour of history behind us so maybe he had an inkling that this would happen)) was following me for the put back.) and this was no different resulting in me, of course, jumping with no idea what I am going to do seeing a trailer who I hit, who hits another guy for a wide open lay up. Anyways, fun!
lifts:
deadlifts: 5/5/3/3/3
I dont want to do the early math so its in bumper plate colors
4 blues/4 blues, 2 yellows/4 reds/4 reds 2 5's (272)/272/287
To be continued...
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