Fools Fest - 3 games

Our roster nearly doubled in size today, from 10 players up to 18, so I didn't get as much playing time today. We lost our first two games 13-3 and 13-3. We were doing better in our 3 game, trading points, when Scott recruited me to play with his (coed) team, which was short on women due to injuries. Definitely fun to play with them, but it reinforced my preference for playing women's Ultimate.

That night: 2 hours of good dancing at the tournament party.

Fools Fest - 3 games

We lost our games 13-4, 13-4, 13-1. Ouch. That said, I felt like I played well and was able to keep going strong, especially since we didn't have many subs. Feels great to be playing women's (rather than coed) Ultimate again.

Gory detail: I jammed my toe pretty badly during the last half of the last game (Thank goodness it wasn't any earlier!), so that night in the hotel one of my friends burned a hole through my toenail with a red-hot needle. The blood drained out, and the swelling went down overnight. It's one of those procedures I've always heard about (mostly in the context of ballet), so it was exciting to have it performed on me! I lost both of my big toenails last year, so I expect it's only a matter of time before they come off this year. Glad I've got 'em for Paganello!

Stairs!

Stair workout w/JJ, similar to last Thursday's.

Women's pickup

2 hours of women's pickup. Wonderful!

Stairs!

Warm-up: 15 minute run from Fitness First to the stairs behind the Lincoln Memorial.

Workout:
3 sets running
3 sets high knees
2 sets right foot hopping
3 sets butt-kicks
2 sets left foot
3 sets sprinting

We rested a few minutes in between each kind of set.

15 minute run back downtown.
Felt good!

Cindy, Pilates

Warm-up: 5 minute run (8 mph, 0.68 mi)
http://www2.blogger.com/img/gl.link.gif
WOD 070318

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I completed 9 rounds + 5 pullups.
The first 5 rounds, I did Gravitron pull-ups w/28# assistance. After that, I did jumping/negative pull-ups.

Last time I did this, I completed 11 rounds. But I did floor-assisted pull-ups then, which are quicker.


Then, 30 minutes of pilates. Lots of upper-back work!

400s, Pilates

Warm-up: 5 minute run (7.5 mph, 0.6 miles)

WOD 070319

Four rounds for time:
Run 400 meters
Rest 2 minutes

I had time for 3 rounds before Pilates started. Each one was 1:31. Felt easy. Time to start doing these on a track rather than on a treadmill!


30 minutes of Pilates. My abdominal column was *sore*... maybe from all the push-ups we did on Sunday?

CFDC

Warm-up: 2 rounds of 20 OH squats (w/PVC) + 5 dive-bombers

Workout: Complete as many rounds in 20 minutes as you can of:
15 kettlebell swings (not sure what weight I used...)
25 push-ups
35 squats

I completed 5 rounds + 15 swings and 5 push-ups.

Then we did a tabata of walking lunges, which wasn't too hard. I took 11-12 steps in each interval.

Some foam-roller-enhanced stretching, and we were off to enjoy the rest of our cold, windy Sunday!

Go Florida!

Cool NYT article on high school girls weightlifting in Florida!

OH lunges, Burpees

Warm-up: 20 squats, 10 shoulder dislocates, 5 dive-bombers, 20 squats, 10 SDs

WOD 070313 (greatly scaled back):
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

I did:
22# bar, 28 steps (back and forth across the studio... probably about 50 feet)
10 Burpees

Time: Approximately 17:15.

Lots of back stretching felt good afterwards.

Stairs!

Met JJ in Dupont circle, jogged down to the stairs behind the Lincoln Memorial and did a bunch of sets of things going down an back up again.

3 sets running
3 sets high knees
2 sets right foot hopping
2 sets left foothttp://www2.blogger.com/img/gl.link.gif
3 sets butt-kicks
3 sets sprinting

A cool-down walk and a jog back downtown.

We took it at a not-too-hard pace, as it was his first time doing this stuff in ages. Maybe I'll try next time. It would be nice to include burpees.

What are grasshoppers?

Pilates, CFDC

Lunch: 30 minute pilates class

Dinner: CFDC

Warm-up: 3 x 20 squats + 10 shoulder dislocates

Technique: OH squat practice, first with PVC, then with a 35# barbell. 2 sets of 5, then max reps. I quit after 30. Adrienne got 50!

Work-out: 2 minutes on, 1 minute off for 20 minutes (7 rounds) of:
1 DB push-up, 1 row each arm, 1 clean, 1 thruster. Killer burpees, in a sense.
I used 20# dumbbells and got about 9 reps per set.

Stretching!

Long walk home

Walked home with my friend Aaron (2.15 miles). Started to bike home, but only got 0.85 miles before I got a flat and had to walk the rest of the way (0.55 mi). Gotta love mapmyrun.com!

100m sprints

Warm-up: Run to the track (about half a mile from my house)

Tabata-inspired sprints: eight 100-m sprints with short (10 breaths long) breaks in between

Cool-down: Run home.

I feel way better now than I did before! Yay!

Helen (400m run, swings, pull-ups)

Warm-up: 10 shoulder dislocates, 20 squats, 1 dive-bomber push-up, stretching

WOD: 070309

"Helen"

Three rounds for time:
Run 400 meters (10 mph = 1:32)
21 dumbbell swings (30#, 40#, 40#)
12 Pull-ups (jumping)

NO idea how long it took. Forgot my watch, forgot to check the clock. Felt pretty efficient though.


Side lunges - 2 sets of 10, with a 12# weight.

Row, Bench press

Warm-up: 10 minute run (7.5 mph = 1.25 miles)

WOD 070303
Three rounds for time of:
Row 500 meters (My times were 1:53, 1:53, 1:54.)
Bench press body weight, 30 reps (I used 55#.)

Time: Something around 24 minutes??
The last set of bench presses took a looong time.

CFDC

I almost didn't go to class tonight (felt tired, worn out, kind of sore), but I'm glad I did... as always. It was a nice, small class and just the right amount of work.

Warm-up:
20 squats, 5 dive-bomber push-ups, stretch, twice through

Technique:
Overhead squats w/PVC
Walking lunges w/PVC overhead

Workout: As many rounds in 20 minutes as you can of
5 dead lifts
5 push presses
5 hang power cleans
5 thrusters (behind the head)

I used a 35# bar and completed 15 rounds. I could have gone heavier on the first three exercises, but the thrusters were nice and hard. I tried to use my legs on them... but my arms were still pretty tired.

5 rounds of 30 seconds on/30 seconds off of jumping pull-ups. (I got to use the rings.)
23, 20, 21, 20, 23 = 107 total

Good workout!

Ultimate

Chilly ride down to the polo fields, an hour and a half of messy pick-up, a very windy ride home. Glad I got out of the house, but can't say I enjoyed myself all that much...

Touch Footbal

I played football for the first time in my life today! A friendly, casual, good-for-beginners game. I ran to and from the field (4 miles round trip), which was the real workout of the day. It was nice to be outside on such a warm sunny Saturday afternoon.

800s, DB snatches, DB cleans

Warm-up: The bike ride from home to the gym

WOD 070302:

Run 800 meters (3:03 = 10 mph)
25 lb One arm dumbbell snatches, alternating arms, 20 reps
25 lb Dumbbell squat cleans, 20 reps
50 Sit-ups
25 lb Dumbbell squat cleans, 20 reps
25 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters (4:04)

Time: 23:15

Somehow, I felt like I wasn't working *that* hard, but my heart was still racing. Ugh. Good to get back to the gym after three days off!