Wall Ball!!

1/2 mile warm up
stretching

today i did the Cross Fit Work Out of the Day(CFWoD)

150 wall ball tosses for time with a 20lb ball

toss the ball by squatting and using arms up to a height of 1oish feet (Wall Ball... [wmv])

i used a 5kg (12ish lbs) and my time was 7:23

1/4 mile cool down
stretching

staris on hills

hill workout done in my back yard on a 30 yard 30 degree hill

warmup lap
stretching(dynamic and static)

sprint
shuffle left
sprint
shuffle right
sprint
karyoke left
sprint
karyoke right
sprint
lunge
sprint
lunge
sprint
broad jump
sprint
back pedal short
sprint
back pedal long
sprint
sprint
sprint
sprint
(rest is the walk back down)

stairs pushups from last post x 4

20 leg lifts
20 full body crunches

protien

what have you done today to help the team?

Hills

Focus on acceleration:

10x(30yd sprint up 50degree grass hill, walk down)

Focus on top speed:

3x(75yd sprint up 30degree hill, walk down)

Focus on manliness:

6x(100yd sprint up 20degree hill, jog down, no rest)

Focus on stride length:

4x(200yd sprint up 15degree hill, walk down)

Focus on overspeed:

5x(100yd sprint down 15degree hill, walk up)

Focus on finishing:

100yd sprint down 15degree hill to stride 100yd up to 100yd sprint up

Trying to not be lazy

lifted in my girlfriend's basement.

Bench press: 8 at 120, 4 at 140, 1 at 150, 5 at 130lb

Overhead squat: 8 at 80lb

Hang clean to push press: 8 at 90lb

Deadlift: 8 at 120, 10 at 185lb

Hang clean: 6 at 120lb

8/18/09

400m warmup lap around the detention basin in back of my house
stretching

5 x 5 box jumps

3 x 5

forward one foot box jumps/leg
lateral one foot box jumps/leg

3 x 10 ricochet

3 x
20 step-up jumps
20 full body crunches
stair pushups (start with feet on the ground and walk your feet up the steps doing a pushup every step untill the stairs get in the way, then walk your feet back down doing a pushup on every step. i endes up doing 11/rep)

protien

08/12/09 - Runners Just Do It Better

Hill Workout

"Hills are speed work in disguise."

2 mile warm up (15 minutes)

form work: (2 x 25 meters)
high knees
butt kickers
skips
karaokes
exaggerated karaokes
shuffles

2 x 6 hill repeats (125-ish meters, S 5th Street, Highland Park, NJ)

- Sprint up the hill at 90% of your max effort, a few meters before reaching the apex switch gears to 100%. Focus entirely on your form! (I'll explain proper form later). Once you've passed the apex, coast to a stop.

- Immediately turn around and JOG!! down the hill. (This is your "rest".) You'll understand why the word rest is in quotes if you do the workout.

- As soon as you get to the bottom of the hill take 2 or 3 seconds to "get your life together" (trust me you'll need to mentally prepare yourself for each rep) then start your next sprint.

-Take a 2 - 3 minute break after set #1, or enough time for you to catch your breath -- whichever comes first.

-This workout is only effective when done on a very steep hill.

2 mile cool down (20 minutes)

Proper Form:
When I'm running up a hill there are a number of things I think about before and while I'm attacking the hill. "Runners set.... GO!" Immediately, I'm up on my toes and driving my knees into my face. My stride length changes drastically from normal to short but with much quicker turnover. After a couple of steps, I lean forward into the hill to the point where I think I may fall forward, but I catch myself with each step. My head is up, looking at what's ahead, not down staring at the cement road I'm running on. Now, instead of pumping my arms slightly across my body, as I would if I were just running (not sprinting) on flat ground, I pump my arms straight while bringing my wrists further back toward my hips and further forward toward my cheeks to generate more energy.

I think this workout would be good for ultimate players. A lot of your sprinting workouts seem to be done on level ground. You're probably getting faster, but you're not getting stronger or improving your form. The only way to get faster, stronger, and improve form is to add resistance -- hills, parachutes, sleds, bungee cords, etc. I hope to help the team out this year by suggesting workouts like this, and critiquing the way people run.