Pleiades workout

Got to lead the B team's indoor workout tonight!

Warm-up: 2 x 10 squats, 5 inchworms

Exercise A: Something explosive (burpees, star jumps, squats)
Exercise B: Push-ups
Exercise C: Abs (sit-ups, planks, etc.)

Round 1: 60/60 of each exercise(1 minute of work, 1 minute rest)
Round 2: 45/60 of each
Round 3: 30/60
Round 4: 15/60

It was my first time leading a workout - I did it with them, so that I could lead by example (and so I could get a workout!) but it was hard to keep an eye on them and see how they were doing. Before we began, I explained proper form and emphasized quality over quantity. They were pretty pooped by the last round, but seemed to like it alright.

Rowing + push presses

CFWU x 2 x 10 (only 5 pull-ups and 5 dips, with 40# assistance)

WOD 090223
For time:
Row 500 meters (2:02)
55 pound Push press, 21 reps
Row 500 meters (2:02)
60 pound Push press, 18 reps
Row 500 meters (2:03)
50 pound Push press, 15 reps
Row 500 meters (2:01)
60 pound Push press, 12 reps

Time: 26:15

Had to find a new barbell for every round of the push presses, since the gym was crowded and everyone was trying to use the same equipment. Also, the weights are at the exact opposite corner from the rower. Ugh. Still, it was nice to have rests in between...

Pickup

I was worn out today. Play for almost 2 hours, no subs, one long water break. Not sure why I was so tired.

Arboretum walk

Was feeling mentally/emotionally worn out, and physically sore, so took a solitary hour-long walk through the Arboretum.

Climbing. And throwing!

Climbed well tonight: 2 c's, 2 b's and an a, and then some bouldering. Things so so much smoother when the wall is not crowded.

Later, met a few Pleides for some throwing practice. I think I helped them out. It felt good to work on throws myself.

Circuits with the Pleides!

The team had to practice inside, since the fields were so soggy, and I did the circuit workout with them. It was alternating sprints (about 75m?) with sets of push-ups, crunches, etc. Probably around 10 sprints per circuit, 2 circuits altogether. (They also did throwing drills, which I just watched.) Not super tough, but fun and sweaty!

100 burpees, 9.5 minutes.

Last time was under 9 minutes. Still, not bad!

Shoulder stuff

CFWU x 10 x 3 (just 2 pull-ups and dips per round)

60 pounds:
1 x 5 Shoulder press
3 x 5 Push press
5 x 5 Push jerk

Planks - one minute each, front, both sides, front

I haven't done presses in a while, so my form definitely improved throughout the workout. 60# was about right.

Mary

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (mine were only a few inches deep)
10 One legged squats, alternating
15 Pull-ups (jumping)

I completed 7 rounds + 5 handstand twitches. Not as many rounds as last time, but not bad considering my new, more difficult jumping pull-ups I guess. A good workout in the comfort of one's own home, especially when cold rain makes a sprint tabata particularly undesirable!

Climbing

An easy night:

5.9+ (easy)
5.10a (easy)
5.10c (hard, but I completed it!)
5.10b (sort of hard)

Sadly, there were not many routes on the wall - they're being redone these days, and it was really crowded, so I didn't get to climb as much as I would have liked.

10 x 200

Warm-up:
5-minute jog to the track
Frisbee plyos (about 8 minutes?)

10 x 200m, 60s rests
Times: 45, 44, 44, 46, 44, 47, 46, 46, 46, 46

Stretching, 5-minute jog home

Notes: Again, not great times. This workout is hard.

Mish-mash

I wanted to do 20 minutes of:
250m row
21 sumo high-pulls
15 pull-ups

BUT the gym was packed and the pull-up machine was broken. Ugh. I spent most of my time just trying to find a decent place to workout.

CFWU x 12 x 2 (no pull-ups or dips)
250m row
21 sumos, 45#
1 pull-up
250m row
4 pull-ups (on climbing rack)
10 yoga push-ups
Planks: 1:30 front, 1:00 on each side, 1:00 front

What a clusterfuck!

Cindy

12 rounds in 20:39. The first pull-up of every set was a real one, and the jumping ones are harder now that the bar is higher than it was in the old place. But really, it's the push-ups that kill me.

Pickup!

Played a good hour and a half of pickup, 5-on-5, no subs. I was definitely out of shape but feel like my skills weren't too rusty! Fun group, beautiful day.

Layout attempts

It was drizzly yesterday and today, so I made Scott take me out to work on my layouts. I'm not sure if I was all that successful. Just getting out there in the first place was a *huge* step, and I did fall on the ground a bunch, enough to realize that it doesn't really hurt that much. But when it came to actually running for a disc and laying out to catch it, I couldn't. I keep wanting to get my feet under me, which either slows me down or makes me land badly. I'm sore now as a result. I have to keep working on this.

Climbing!

We went climbing tonight for the first time in a month! I didn't keep track of which routes I did, or how many. It just felt good to get back on the wall and to remember how to get to the top!

8 x 200

Warm-up:
5-minute jog to the track
Frisbee plyos (about 8 minutes?)

8 x 200m, 60s rests
Times: 43, 44, 43, 45, 47, 44, 46, 46

Stretching, 5-minute jog home

Notes: Not great times. They should get better if I do this kind of workout every week, right? I'm hoping/planning to go to Fools Fest in April - a 3-day tournament, where I'll see lots of Wellesley alums and DC friends, and I want to be in shape for it! A good motivating goal, just 2 months away!

Back & Abs - WOD 090126

Warm-up: 5 minutes of rowing (1180 m)

WOD 090126
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Time: 21 minutes.

Jeez, this hurt. The sit-ups gave me a headache, and my lower back felt all crunched up when I extended back. The back extensions were better once I figured out how to use my hamstrings, but still not easy. Uf da. I'm proud of myself for finishing all 5 rounds, and I'm hoping it wasn't a mistake to go all out.