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

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?

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

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

Happy Thanksgiving

For time:

25 squats

400m run

25 pushups

400m run

25 burpees

400m run

25 squat jumps

400m run

completed in 9:22

10 reps of each, with a 3kg medicine ball:

overhead squats, russian twists, chops

deadlifts, cleans

pushups, both hands on ball

pushups, one hand on ball

overhead split squats (ball in one hand)

wall balls (squat, throw ball up 10', catch)

situps with throw/catch off the wall

Then indoor practice with the men's team in Mainz

Half Tabata Set

Burpees: 7, 8, 7, 7

Pushups: 16, 14*, 11*, 11*

Squats: 20, 21, 20, 20

Abs: 18c, 14v, 18c, 14v

no rest between exercises

* = girl pushups (knees down)

c = crunches, legs on chair

v = V-ups

Because I wasn't on Cook...

helping to crush Temple today at the home tournament, instead I ran 5k (my route was actually just over 4.7k). But with this little wrinkle: every 5 minutes on the clock, stop running and do 25 squats and 25 pushups. But the clock does not stop for the squats/pushups.

I finished in just under 30 minutes, including my 5 rounds of squats/pushups (125 total of each). It wasn't as much fun as the tournament probably was, but I think it'll make the tournaments in April a lot more fun when suckas can't keep up with me.

That's right, suckas.

Post-bacon Workout

With Frenchy, DJ, and Sanborn. Focus was footwork and acceleration.

Warmup

10x(sprint 3yd, backpedal 3yd, sprint 3yd, backpedal 3yd, sprint 10yd)

10x(10 seconds fast feet to 10yd sprint)*

30 second endzone cut/defend drill**

15 body builders

5 rounds of comeback drill, 1 layout per round

100yd marking shuffles fast (50 out, 50 back)

100yd marking shuffles slow (50 out, 50 back)

*mixing up the orientation of fast feet, so you have to turn into the sprint in different ways

**1 thrower, 1 cutter, 1 defender. The cutter tries to score as many times as he can within 10 seconds, the thrower only throws when he's open, the defender tries to shut him down and bid whenever possible. Keep track of goals caught. We did one round of offense and one round of defense with each partner.

Snertz

Start time: 7:00pm

1 mi "warmup" in 6:30 (1:44, 1:40, 1:36, 1:30)

4x100yd strides at 50%

2x40yd grapevine at 50%

2x40yd marking shuffles at 50%

2x40yd high knees

2x40yd butt kicks

2x40yd high skips

30 pushups

25 full-body crunches, 25 situps, 50 crunches

4x(15 squat jumps to 40yd sprint)

4x(15 tuck jumps to 40yd sprint)

30 pushups

25 full-body crunches, 25 situps, 50 crunches

at this point, I almost puked

2x40yd walking lunges with twist

40yd single leg hop per leg

2x10 double leg forward hop

2x10 double leg side-to-side hop

30 pushups

25 full-body crunches, 25 situps, 50 crunches

10x(5-10-5 suicide), focus on footwork

10x(40yd sprint), variable rest

4x100yd strides at 50%

800m cool-down in 4:30

End time: 8:15pm

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

Get warm, get loose

3 rounds of:

(6 x 16" double leg box jumps,

6 per leg 16" single leg box jumps,

6 per leg 16" single leg lateral box jumps,

6 per leg skaters, focusing on balance

12 deep split jumps,

6 calf jumps)

100yds forward crab walk

2x(100yd accelerator, 5 knee-tuck pullups)

100yds backward crab walk

2x(100yd accelerator, 5 knee-tuck pullups)

100yds walk-out pushups

2x100yd accelerator

100yds spider crawl

2x100yd accelerator

100yds walking lunges

2x100yd accelerator

100yds walking lunges

2x100yd accelerator

5x1 door frame L-hang pullups

DoC

Spades: DB sumo deadlift high pulls, 15lb

Hearts: DB push press, 15lb

Clubs: pushups

Diamonds: full body crunches

Total time: 14:40

That's what I did today.

T minus 5

With Frenchy:

Active warmup
10 minutes throwing

Tabata sprints (28yds each leg): 4, 3.85, 3.85, 3.75
Pushups: 25, 18, 9, 5
Squats: 21, 22, 22, 22
Thrower pivots (each direction): 6.5, 7, 7, 8
Superman holds

It was a workout designed to get the body used to doing things it needs to do on the field. Short but sweet.

Superbowl Workout

Forward lunge with DB shoulder press, 6 each leg 25lb
Backward lunge with DB shoulder press, 6 each leg 25lb
Forward lunge with DB shoulder press, then step through forward, 6 each leg 20lb
Single leg DB snatch, 2x6 each leg 25lb
3x6 BB snatch at 50lb for form
3x6 DB deadlift to hang clean to front squat to push press, 25lb
2x(25 decline pushups, 25 body weight squats)
25 pushups, 25 body weight squats

Intervals and Suicides

10x(30 seconds hard, 30 seconds easy)

full recovery

5 suicides (15, 25, 40 feet)
--loser does 10 pushups
--winner does 2 pistol squats per leg

30 minutes throwing, focusing on speed control

Medicine Ball Circuit

With a 5kg medicine ball,

3 rounds:
(20 med ball squats,
20 pushups,
20 med ball alternating chops)

full recovery

3 rounds:
(20 med ball catch, crunch + toss,
20 med ball backhands,
20 med ball forehands,
1:00 rest)

Rest for the first 3 rounds was that Frenchy and I alternated at the end of each round. I did my pushups on the medicine ball for the first round. We timed the first three rounds, and my times were 1:53, 1:28, 1:31 (so those were Frenchy's rest times, mine were around the same). Medicine Ball Backhands/Forehands were just a lunge out to the proper side, and a double-hand throw across the body for backhand or what was basically a shot-put throw for forehand. Maybe they don't mimic the motion very well, but we figured it could increase power through hip rotation in the lunge position, and that can't be bad. The first three rounds were significantly harder than the last three, for me.

Deck of Cards

Spades = Burpees
Hearts = Pushups
Clubs = Mahlers
Diamonds = Squats

1-9, 10-K = 10, A = 15

No water, no rest. As fast as possible.

My time: 31:29.
My draw: Ks, Qd, 10s, Ah, 4c, 3h, 3d, 4d, Ad, Kd, 4h, Kc, 7h, 9h, Jd, Jh, As, 10h, 5h, 9d, 8h, 8d, 6d, 7s, 2s, Qh, Qs, 5s, 10c, 9s, 7d, Ac, 4s, 2d, 10d, 6s, 2c, 6d, 7c, Js, 9d, 5d, 3c, 2h, Kh, 6h, Qc, 5c, 8d, 3s, 8s, Jc

Dumbbells and Sweat

Pyramid Set:

10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 15lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 20lb DBs
15 seconds rest
5x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 25lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 20lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 15lb DBs

5x(DB squat 25lb, DB shoulder shrug 25lb, 10 BW lunges) no rest

Little Bit of Everything

I have been following the routine I sent out to the team. This is just a crazed, muscle hungry person who needed more lifting to do.

Workout - sets x reps (weight)

Squats - 3x 10, 8, 6, 5(95, 155, 185, 215)
Pull ups - 4x 8(my fat ass [~170])
Deadlifts - 3x 10(145, 145, 185)
Dumbbell press [bench] - 3x 3(50's, 60's, 65's)
Alt. Front/lat raises - 2x 16, 12(15's, 20's)
Bicep curl [curl bar] - 2x 8(55, 65)
Different lat raises - 2x 10, 8(15's, 20's)
Lawn-mowers - 1x 8 (55) [I agree... weaksauce]
Shoulder press w/ forward turn (dumbbells, slowly) - 2x 10(30's, 35's)
Lat pull-downs - 2x 8(115, 130)
Tricep Pull-downs (cable machine - rope grip) 5x 8(70, 90, 105, 120, 135)

3x 10 Crunches, 10 bicycles, 10 push ups, 10 mt climbers - Fast
2 mins rest
40 bicycles - tired as hell

Went home and immediately drank skim milk, ate [1] wheat toast w/ peanut butter, and 3 eggs scrambled w/ a little cheese. Gotta get that protein baby! Plus Skim milk is ridiculous good for you after working out. (both cardio AND lifting)

4 of 10 for 10

10 rounds for time of:
10 pushups, 10 crunches, 10 squat jumps, 10 supermans

Completed in 11:30 (first 5 in 4:20, last 5 in 7:10)

Post your times in the comments.