Sep 7, 2011

From Germany, with Love

Somehow I don’t find it strange at all that the first real dream I had in Germany was about Machine. We were sitting around, our backs against the walls—of my grandmother’s house in south Florida, strangely enough—bullshitting like we always do. Me, Albert Tsai, Geoff, and one or two others were in the room but it seemed like the rest of the team was also around somewhere goofing off, spring-break style. We were talking about commitment, missing practices, the balancing act. We all recognized that nobody could expect the kind of commitment the team was striving for, that life happened to even the most dedicated teammates. One of us started saying, the key was that we couldn’t brush it under the rug anymore. Stop pretending like it isn’t a real problem.

I knew instinctively (and after I woke up thought a lot about) what they were saying. Make it a point to talk about it when somebody skips practice—not to make them feel bad, but to support him and give him the opportunity to recommit. Extend the post-practice huddle: if the team is going to be a family, have regular family meetings. The captains aren’t the only ones relying on you, so when you don’t show up we all deserve an explanation. A chance to tell you that we care you come. A chance to offer help on that upcoming test. A culture of individual responsibility, but backed up by each member in the group. Not top-down, but rather grass-roots. Round-table style, where everybody respects each other enough to tell it like it is without negativity or resentment. It was much simpler said in my dream, I don’t remember how it was put but that is the gist of it. A bigger emphasis on group communication. I don’t know if that makes any sense but it made me miss the team and those late night practices. Even when hardly anybody showed up, we were a team and that mattered to me.

I think it’s what I’ll miss most.

Dec 5, 2010

CFWoD

AMRAP for 10 min

7 back squats @155#
10 overhead walking lunges (right hand) 45#
7 burpees
10 overhead walking lunges (left hand) 45#

4 rounds. compared to last time which was 4 rounds + 7 squats at 145# and 35#


Oct 17, 2010

In lieu part 2

5 rounds for time:
10 squats* at 95lb
10 pushups at +10lb
*first 3 rounds front squat, last 2 back squat
Completed in 6:45

50 DB lunge and press 10lb
50 incline situp and press with 25lb plate
50 hanging knee-up
5x10 hanging shrugs

Oct 16, 2010

In lieu of the TNMT

Skipped the home tournament to visit my girl on her birthday, but I'm still putting the work in.

Row 500m in 1:50
4 pullup traverses
10 hang cleans 95lb
5 snatches 95lb
Deadlift: 5 at 135, 185, 205, 225, 245lb
10 upright BB row 45lb
10 high pull 75lb
10 upright close grip BB row 55lb
10 upright DB row 25lb
6 bent-over BB row 95lb
6 bent-over wide grip BB row 95lb
2x10 nancies* 25lb
DB farmers walk 45lb
10 cable extensions per arm 12lb

Nancies: DB row, but one side at a time in a yoga lunge, knee bent on the same side as the arm lifting the DB, opposite hand flat on the floor outside the forward foot.

Aug 16, 2010

AM run

went for a 2 mile run this morning before work. as i was jogging down the block i decided that i was going to turn it in to an interval run and sprint up all the hill on the college ave loop. total of 1000m of sprinting. finished the 2 mile run in 13:30.

what did you do to help the team

Aug 15, 2010

pullups

Glenn and i did the following. having never done weighted pullups before we decided to start at 10# and work our way up to 40#.
CFWoD

1,1,1,1,1,1,1 weighted pullups.

after the last set we went back down the weight ladder doing as many as we cound untill failure for each weight. Here were my numbers

1,1,2,2,3,3,4

Aug 12, 2010

track and gym

went to the track with jude and did the following:

Warm up.

4 laps of walk 100, jog 100, sprint 200.

5 minutes rest.(throwing)

6x200m 90 sec (31-33 sec for each 200)

5 minutes rest.(throwing)

2 laps of jogging curves and accelerating straights.

4 minutes rest.(throwing)

4x200m 90 sec (33-35 sec for each 200)

5 minutes rest.(throwing)

total was 2800m of sprinting



the following day i hit the gym with geoff and did the following:


Bench press 10,8,6,3 reps at 95,115,125,135 lbs
clean and press 3x5 at 95lbs
shoulder iso with 10lbs/arm
lunge and press with 10lbs/arm (10 lunges per leg)
2x pullups till failure

army abs + 1 min of mobile planks

Aug 10, 2010

FMUMF

Recently I have been posting my workouts on another blog for the mixed team I'm playing with this summer. Enough is enough and its time to get back to how I learned ultimate, FMUMF.

My past 2 workouts were:

Friday August 6th, myself and Mike Oaks went to Werblin, after running to CAG to see that it was closed, and did the following

swim 400m

AMRAP(As Many Reps As Possible) for 10 min
115# squat cleans 6 reps
6 pullups
24 tuck jumps

both of us completed 4 rounds

Monday August 9th Glenn and myself went to CAG and did the following (frenchys weights)

jog to the gym and static stretching

AMRAP for 10 min of
150# Back Squat, 7 reps
35# Overhead walking lunge 10 steps (right hand)
7 burpees
35# Overhead walking lunge 10 steps (left hand)

Completed 4 rounds + 7 squats

ran 1.5 miles after in 11:12

(# = pounds, lbs)
what have you done to help the team this summer?

Jun 10, 2010

lunch work

headed over to Werblin during my lunch break here is what went down:

warm up
10 squats
10 pushups
10 burpees
static stretching

5x3 cleans @(115,135,135,145,155)
i tried to get 1 @165...it did not go well

squats (10@135, 10@185, 8@195, 5@205)

May 20, 2010

5/19/2010 (Hittin the track)

sorry i have not been up dating this (if anyone actually looks at it). i have been busy with NJ mixed things and starting work.

Hittin the track

French and Glenn did the following workout

1 lap warmup + stretching and dynamics
2 laps of (walk 100, jog 100, sprint 200)
sprint ladder 100,200,300,400,400,300,200,
100 rest is walk what you just ran.

total distance sprinted = 2400 meters

sushi afterwards. nomnomnomnomnom!

what did you do today.

May 5, 2010

5/1/2010 and 5/5/2010

5/1/2010

Static stretching

5x5 muscle ups on assistance machine w/ 40lbs

4x5 snatch at 95lbs + 10 push ups w/ raised legs

2x5 thruster at 115lbs

3x10 lunges at 115 lbs

after each set of the thrusters and lunges was 5 dead hangs


5/5/2010

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

25,30,35,40,45lbs

the last round was so difficult. if the weights are chosed properly this workout is difficult

20 min on the bike doing random hills at level 14

Apr 29, 2010

4/29/2010

static stretch for warmups

5 x 3 back squat +5 deadhangs

Loads were 185, 205, 215, 225, 235 lbs

deadhang = pull up and return to the absolute bottom so that arms hang dead.

Apr 26, 2010

4/26/2010

Warmup with brief static + dynamic stretching

CFWoD for time
** replaced with squat and press due to bad weather ball was 12 lbs
*replaced with pullups due to not being able to do a muscle up yet

50 wall ball shots**
10 muscle ups*
40 wall ball shots
8 muscle ups
30 wall ball shots
6 muscle ups
20 wall ball shots
4 muscle ups
10 wall ball shots
2 muscle ups

time was 5:46



20 med ball push ups alternating hands on the ball
100 lunges alternating between ball at chest and overhead every 10 reps
50 russsian twists w/ ball
50 toe touches w/ ball

Apr 24, 2010

4/23/2010

Warmup
5min exercise bike + static stretching

Workout
CFWoD: 3 rounds for time of 15 x 135lb* power hang clean + 15 burpees
*I did it with 110lbs

Frenchys time 9:22
Glenns time 8:55

Post workout Brower

Apr 23, 2010

4/22/10

5 min excercise bike warm up

CFWoD
5 rounds for time and load of
3 back squats
20 dips* dips were done on assistance machine with 70lbs assistance

time was 8:18 and load was 205lbs

20 min exercise bike speed intervals.

what did you do today?

Apr 21, 2010

sectionals 2011

the work begins now.

CFWoD: (crossfit workout of the day)

Clean one rep every minute on the minute for 15 minutes.

loads were

105,135,135,155,155,155...155

Jan 5, 2010

Swim Swim Swim

I hate running. I really don't understand why I play ultimate, maybe i just like chasing after white discs.

25 laps at werblin lap pool (1 lap = there and back ): 20 freestyle, 5 breaststroke.

Dec 7, 2009

late night push

100 squats with 45lbs bar
6 x 5 pullups (come down in an L hang)

Dec 2, 2009

Am I alone out here?

21-15-9 pullups/burpees
Completed in 9:12

Medball 300: 20 reps each of
Overhead squats
Deadlifts
R chops
L chops
Wall balls
Standing Russian twists
R big circles
L big circles
R split squats
L split squats
Clean and press
R SL RDL
L SL RDL
Situps, bounce pass off wall
V-ups, pass ball from feet to hands

Nov 30, 2009

DoC

Deck of Cards. Do as many reps as the number on the card. Faces = 10, Aces = 15.

Spades: overhead squats
Hearts: pushups
Clubs: burpees
Diamonds: lunges
Completed in 19:37

My draw: 3d Jc 8d 5s 8h 7d Ac 8s Jd Jh Kc Qs 7h 4d 7s As 9s 2c 9c 5d Ad 6h 3c 4c 5c 10s 4s Qh 5h 6d Js 9d 4h 3h 9h 8c 2d Ks 2s 6c 10h Ah Kh 10d 10c 7c 3s Kd Qc 6s 2h Qd