Quick pre-Thanksgiving-dinner workout.
3 rounds of:
- 10 Roller Pushups (5 per arm)
- 10 KB Swings
- 10 KB Press (5 per arm)
Then, 2 rounds of:
- 5 Hamstring Curls
- 10 Burpees
- 10 V-Ups
Then, 1 more round from the first part.
All using a 35lb KB.
45,65,85,95lb for lunges, 0,0,15,25lb for planks.
14min, every minute on the minute:
115,145,145,155,165,175,185lb . That’s a new PR for me :-).
8x5@ Power Cleans. Touch-N-Go reps. Start a set every :90 on the :90.
I did 1@75lb,5@95lb,2@105lb . The goal was speed and form, not weight. The benchmark was to finish each set in about 15 seconds (2-3 seconds per rep).
2 rounds of:
4 Rounds for Reps:
Score is # of RKBS each round. Rest 2:00 after each round.
I scored 20,14,14,15 using a 53lb KB for the first set and a 70lb KB for the last 3. Slamball was 30lb throughout.
Started our first game with only 3 people. Had to pick up some friends for the first half, until reinforcements arrived. Ended up losing by a couple. Second game was closer and more intense. We won in OT after they had the disc to win bun turned it over.
In general, I thought we played pretty poorly (probably not a popular sentiment). Lots of high risk throws and turnovers. Some of the risky stuff worked (Including the winning throw of the last game), but it’s not a sustainable way of playing.
A bit of ultimate, skiils and frolf in good ol Troy. I did decent in the pull comp but sucked at TRC and accuracy. The weather was cold but decent, the partys were both some of the best that we’ve thrown, and Diana had fun the whole time (except frolf), so I’ll count the weekend a victory.
1:54
I did most of my sets at 85lb . My main issue was that I didn’t extend my hips well enough and didn’t keep the bar close to my body, which also caused me to rock backwards as I moved the bar into place at the end of the lift. I got better towards the end of the reps.
AMRAP in 15 minutes of:
I hit 6 rounds plus a single DB snatch at the end. I used a 30lb dumbbell and a 24inch box.
For Time: 150 AbMat Situps (or Tuckups)
At the top of each minute (including the 1st minute), complete 5 Push Press @ 75% of part 1
I finished in 7:47 with a 75lb bar.
Our closest Woodbridge game yet. We went down a few points early, then clawed our way back to win by a couple. The endzones were really shallow this time, so the deep game was limited. We threw a lot of difficult throws that were turns, and didn’t play defense that well. Granted, much of our team was hung over from Bosco’s wedding the night before and from various other Halloween parties.
Played a really fun goaltimate tournament in Boston. The tourney was really high-level - all elite club players who play a lot of goalty. I started out playing pretty poorly but learned a lot and got significantly better throughout the day. Our team lost all our games, but then we played a few hours of pickup, which was even better than the games.
The main things I learned are that the easiest way to score is to get the disc in front of the goal, in the middle. Then have one person stand behind the scoring circle (a few feet back). This forces their defender to choose to look at them or the thrower. It also makes sure they can’t hang out in the middle, and have to either play tight on you (which lets you cut in for the goal) or play loose, which lets the thrower throw it over them to you. You can also score by making a horizontal cut behind the goal into the scoring space. In general, as with ultimate, its easiest to score by cutting into the space where you want the disc, not by already being there.
After the tourney, we went to a space-themed Halloween party, played a bunch of flipcup, ate delicious pie, and hoverboarded on PK’s balance board. I got home after 3am.
Did a quick home workout. KB swings, SLDLs, press, goblet squats, toes to bar, ab wheel rollouts, ab wheel pushups, foam rolling.
Another strong finish by the Rockford Peaches in fall league, though we played quite poorly in our second game. The guys didn’t have many subs, so our rotation was pretty tight. Our decision-making got really bad in the second game, especially towards the end. There was a 10-minute stretch right out of half where neither team scored a goal. We even called a timeout to talk about reining in our throws and going for the easy ones, but then kept making bad choices even after that. In the end, we did manage to turn down the aggresiveness and score some easy, patient goals. It also helped that the other team was missing Bosco, their best player.
Since Halloween is on Saturday, we all dressed up as the Peaches - pink dresses, red socks and hats. Our team was the best-dressed of the evening.
Squats were 6@95lb , 4@125lb , 2@155lb , 4@155lb , 3@175lb . Pullups were pretty weak. I think I only did 3-4 each time. Was feeling pretty sore from earlier.
For Time - 8:00 Cap
4:17 with 85lb for front squats.
I scaled the pullups down to 15,12,9 because I didn’t think I could do 21-15-9 fast, and the goal was to go fast and not struggle too much. It ended up being basically exactly right. I do wish I knew that Rx weight for squats was 95. I’m pretty sure I could have done that.
Don’t take your hands off the bar. Build each set so the last one is tough, but with proper form.
I topped out at 115lb for the complex.
3 rounds for time:
Clean and DL weight is the same. Should be one you can do the cleans in 2-3 sets. Do not exceed 85% of part 1.
I finished in 9:04 with a 100lb bar.
Played an hour of indoor at Woodbridge. We played a team of fairly young but very athletic players. They all ran pretty hard, and one guy had really nice throws that he used to find the endzone a lot. They only had one girl, but she also played very well most of the time. She got really tired at the end. Our team was lacking most of our strong players, and we didn’t play very well at first. Eventually we got our shit together and stopped turning it over so much.
Squat weights:
My squats were 6@125lb, 4@155lb, 2@205lb, 4@175lb, 3@205lb , and I used 30lb DBs for the batwings.
The coaches told me that I tend to come up on my toes during the squat. I took my sneakers off and went barefoot for the last few sets, which seems to have helped a good amount. The cues I need to focus on are squeezing my butt the whole time (starting at the bottom and up through the whole set) and pushing with my heels.
4 Rounds for Reps
Between each round, rest 2x as long as your round took.
I used 155lb for back squats and did 20,8,8,7 ring rows.
Two games, two very different results. First game, we smoked our opponents. We scored twice as many points as they did, which is pretty difficult to do in indoor. We were even missing our first-round guy, and started off with almost no guy subs because many of our guys were running late. Still, we played well, moved the disc to the break side easily, and got a lot of Ds.
Second game, the exact opposite. We started off pretty weak and went down 5-1. After a timeout, we refocused and picked up our game, but we still struggled with poor spacing and unforced mistakes. Our opponents backed us hard and forced us to cut under, which we did. But we moved the disc to the open side too readily and got stuck in the black hole corner too often. People didn’t stay out of the endzone, so scoring was also difficult. And on turns, our defense was lacking. We did close the gap to 3 points at the very end, but they were in control the whole time and milked the clock nicely to end the game.
4 rounds of:
Built up to 105lb split jerk. Used a 15lb plate for the twists.
5 rounds for time:
7:47 with an 85lb bar.