Not your typical track and field.
on the track:
2 reps of 2 laps of jog 50 m, sprint 50 m; 4 minutes between reps
5 minutes
5 reps of a 4 x 100 m relay or if you don't have enough dudes: 5 reps of 100 m, 30 seconds rest
on the field:
fake d points:
3 sets of 2 reps - 50 (yd sprint) in, 10 out, 10 in, 10 out, 10 seconds fast feet, 10 in, 10 out, 10 in, 10 sec rest, 10 out, 10 in, 10 out, 10 secs fast feet, 10 in, 50 out; 1 min between reps, 3 min between sets
3 minutes
fake o points:
3 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out; 1 min between reps, 3 minutes between sets
Lot's of "fuuuuck" and "im gonna poop myself" but we battled through and even ran the fake points with some conviction.
Wednesday, July 8, 2009
Tuesday, July 7, 2009
07/07/09: I need a job
Got stuck at work late applying for jobs. Who wants to find me a job in NY? Dinner with Alexis, her sister and her cousin. More job stuff at home. I wanted to get up to the hill and launch some discs and do an active, which is supposed to be my Tuesday routine, but I just worked on applications till I went to bed.
I started looking into gyms in NYC. I wonder if any gym would be interested in giving me a discount if I was only gonna go for 1.5 hours on Mondays. Probably not. I looked into crossfit which they have in brooklyn. $300 for like a month of training/certification then $160 a month after. Fuck. That. Seriously I could "crossfit" in a park with about $30 worth of equipment and some low hanging branches.
I started looking into gyms in NYC. I wonder if any gym would be interested in giving me a discount if I was only gonna go for 1.5 hours on Mondays. Probably not. I looked into crossfit which they have in brooklyn. $300 for like a month of training/certification then $160 a month after. Fuck. That. Seriously I could "crossfit" in a park with about $30 worth of equipment and some low hanging branches.
Monday, July 6, 2009
07/06/09: gym
Monday will be my heavy day until August when I am forced to leave my gym that I am slightly falling love with. Now that I can lift with the big boys , in the sense that I'm no longer worried about my hamstring, I feel like I can finally start looking people in the eye instead of moping around and doing one legged squats with no weight. So Monday's will be heavy.
prowler push : i did it the right way this time. 30 yards ish down and back. Worked on powerful starts and fast feet throughout.
3 @ 50
4 @ 100
safety bar squat : the safety bar is just another squat variation to be filed among back squats, front squats, box squats, etc. It de-stabilizes the weight a bit and makes it hang straight down, which shifts the poundage to your hamstrings a bit more and also makes it so you don't have to hold the weight at all.
(2) 5 @ 235
(1) 5 @ 255
(1) 5 @ 265
rack pulls: i always have trouble re-racking this without a. hurting my back or b. making the most noise in the world. You are supposed to be able to rack pull more than you can deadlift, a lot more, but the rack position was a bit awkward for me so I might be hanging it a bit too low.
225
315
335
365
385
405
reverse lunges from defecit:
(3) 8 @ 35
This will be a typical Monday gym day. On Thursday's or Friday's I will work on a more total body, circuit, agenda.
prowler push : i did it the right way this time. 30 yards ish down and back. Worked on powerful starts and fast feet throughout.
3 @ 50
4 @ 100
safety bar squat : the safety bar is just another squat variation to be filed among back squats, front squats, box squats, etc. It de-stabilizes the weight a bit and makes it hang straight down, which shifts the poundage to your hamstrings a bit more and also makes it so you don't have to hold the weight at all.
(2) 5 @ 235
(1) 5 @ 255
(1) 5 @ 265
rack pulls: i always have trouble re-racking this without a. hurting my back or b. making the most noise in the world. You are supposed to be able to rack pull more than you can deadlift, a lot more, but the rack position was a bit awkward for me so I might be hanging it a bit too low.
225
315
335
365
385
405
reverse lunges from defecit:
(3) 8 @ 35
This will be a typical Monday gym day. On Thursday's or Friday's I will work on a more total body, circuit, agenda.
Sunday, July 5, 2009
07/05/09: independence
Imagine two trips through NY this weekend and no traffic either way. This of course means that on a Tuesday night at like 10:30 pm this month we are gonna get stuck for like 2 hours on a random spot on 91, but it was worth the 2 sub 5 hour trips this weekend. I did manage to talk myself out of bringing my running shoes because I thought I could get a complete workout in on the beach, but it was probably for the better cause I pushed it this past week and should make sure my body is ready for consecutive weeks like this.
On Friday night we went for a walk and ended up on a track with high hurdles that I spent about 5 minutes jumping over while Alexis and her sister walked the track. I felt springy and was gonna try and take down the fence around the track. I'd say there was about a 85% chance for success, but the Johnson family have enough experience/terror with me trying to jump/climb/hike/leap over things that I thought I'd come back and do it alone at some point.
On Saturday I didn't take into account how packed the beach was gonna be so it wasn't easy finding some real estate to run on. I ended up getting a decent sized space and ran some sprint intervals, 10 steps as hard as I could, 10 steps to slow down, repeat 5-6 times. On the track you wouldn't have been able to stop in 10 steps, but on the beach you come to almost an instant stop. Running in sand is really hard especially when it's getting up into the 90's. The worst part really was how hot the sand was after I'd stop each time. I think I did this like 3-4 times and then went for a decent swim. Nothing crazy, but I was sweating balls.
Sunday we went for a 3 mile walking loop along the canals. It was a beautiful day except for the blister wreaking bloody havoc on my achilles, which I eventually applied 5 band aids to.
MON: gym, plan is to push the prowler, do some front squats, some rack pulls (blister on my palm from playing on a ropes course might prevent this), some reverse lunges from defecit
TUE: off
WED: track
THUR: work/off
FRI: gym
SAT: ultimate?
SUN: track
independence
On Friday night we went for a walk and ended up on a track with high hurdles that I spent about 5 minutes jumping over while Alexis and her sister walked the track. I felt springy and was gonna try and take down the fence around the track. I'd say there was about a 85% chance for success, but the Johnson family have enough experience/terror with me trying to jump/climb/hike/leap over things that I thought I'd come back and do it alone at some point.
On Saturday I didn't take into account how packed the beach was gonna be so it wasn't easy finding some real estate to run on. I ended up getting a decent sized space and ran some sprint intervals, 10 steps as hard as I could, 10 steps to slow down, repeat 5-6 times. On the track you wouldn't have been able to stop in 10 steps, but on the beach you come to almost an instant stop. Running in sand is really hard especially when it's getting up into the 90's. The worst part really was how hot the sand was after I'd stop each time. I think I did this like 3-4 times and then went for a decent swim. Nothing crazy, but I was sweating balls.
Sunday we went for a 3 mile walking loop along the canals. It was a beautiful day except for the blister wreaking bloody havoc on my achilles, which I eventually applied 5 band aids to.
MON: gym, plan is to push the prowler, do some front squats, some rack pulls (blister on my palm from playing on a ropes course might prevent this), some reverse lunges from defecit
TUE: off
WED: track
THUR: work/off
FRI: gym
SAT: ultimate?
SUN: track
independence
Thursday, July 2, 2009
gym: 07/02/09
My hamstring is back so I am back. I don't know what I am committing to, but I would like to post every work day morning for the next week. During July I want to lift Monday, take Tuesday off, track/cardio on Wednesday, Thurs lift, Fri off, something cardio/spaq related.
deadlift with hex bar
5 @ 225
5 @ 275
3 @ 295
3 @ 315
3 @ 335
My grip isn't great and I tore up my hands, but I don't that is a bad starting point.
lunges:
(3) 16 @ 45
A1 GHR:
(2) 5 @ 0
(1) 5 @ 25
A2 wheel roll outs with band
(3) 5
deadlift with hex bar
5 @ 225
5 @ 275
3 @ 295
3 @ 315
3 @ 335
My grip isn't great and I tore up my hands, but I don't that is a bad starting point.
lunges:
(3) 16 @ 45
A1 GHR:
(2) 5 @ 0
(1) 5 @ 25
A2 wheel roll outs with band
(3) 5
Wednesday, July 1, 2009
07/01/09: Speed and Change of Direction
Warm-up
4 min tabata
6 minutes rest
(10) 0, 5 yd, 0, 10 yd suicides (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(5) 0, 10 yd, 0, 15 yd (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
3 minutes rest
4 x 100 yard sprints w/ walk backs
Done
The tabata as always is impossible. The first two reps go well and then I just lose it and rebound for like every other. Cause i was alone I used the timer on my watch for the suicides. I messed up the 3:1 rest to work and did 2:1 for the 10 reps of 0,5,0,10 which came to about 14 secs off, instead of 20 off. Whatever. The 10,15 i did 30 sec break. 10,15,20 was 50 off. I only managed 4 of 6 100's for a number of excuses. 1. my body was falling apart, but not my hamstring, yeah. 2. A dude I work with at city hall arrived at the track as i was finishing my 3rd 100, i had my shirt off, it was weird. 3. I had to leave for work.
4 min tabata
6 minutes rest
(10) 0, 5 yd, 0, 10 yd suicides (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(5) 0, 10 yd, 0, 15 yd (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
3 minutes rest
4 x 100 yard sprints w/ walk backs
Done
The tabata as always is impossible. The first two reps go well and then I just lose it and rebound for like every other. Cause i was alone I used the timer on my watch for the suicides. I messed up the 3:1 rest to work and did 2:1 for the 10 reps of 0,5,0,10 which came to about 14 secs off, instead of 20 off. Whatever. The 10,15 i did 30 sec break. 10,15,20 was 50 off. I only managed 4 of 6 100's for a number of excuses. 1. my body was falling apart, but not my hamstring, yeah. 2. A dude I work with at city hall arrived at the track as i was finishing my 3rd 100, i had my shirt off, it was weird. 3. I had to leave for work.
Friday, May 29, 2009
kettle bells: 05/28/09
I am coming off a semi-successful Wednesday testing of my hamstring. I made 10-15 yard cuts at or near 100% for the first time in... 7 months! Terrifying. I can't even imagine what my cardio is going to be like. I will do some drills on Saturday and maybe play a few points at some point. The last thing I want to do it go all out and set myself back again for the 100th time.
Anyways I was at the gym to do some light circuit stuff and I saw that the kettlebell class was starting so I did a quick active and hopped in never having taken the class before. It was fun. Lots of explosive lifts. I had a 16 kg and a 20 kg bell. I ended up using the 20 kg ball for most lifts and the 16 only when the instructor suggested we use the light one.
It was a lot of:
8 clean and press rt arm
8 clean and press lft arm
30 secs off
3 get ups
30 secs off
6 swings rt arm
6 swings lft arm
etc
then we did some kettle bell walks which were great except i needed a bigger bell
and we finished with some timed sets; 20 secs on; 10 off which nearly killed my arms
a good total body workout with a lot of sweating. if nothing else it's something to add to the tool box. Ill probably go once a month.
Anyways I was at the gym to do some light circuit stuff and I saw that the kettlebell class was starting so I did a quick active and hopped in never having taken the class before. It was fun. Lots of explosive lifts. I had a 16 kg and a 20 kg bell. I ended up using the 20 kg ball for most lifts and the 16 only when the instructor suggested we use the light one.
It was a lot of:
8 clean and press rt arm
8 clean and press lft arm
30 secs off
3 get ups
30 secs off
6 swings rt arm
6 swings lft arm
etc
then we did some kettle bell walks which were great except i needed a bigger bell
and we finished with some timed sets; 20 secs on; 10 off which nearly killed my arms
a good total body workout with a lot of sweating. if nothing else it's something to add to the tool box. Ill probably go once a month.
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