Lite Night Train

I took it easy at practice tonight, and later regretted playing at all. My back was definitely worse for the wear on Tuesday. Grrr! I really hope I can play at Potlatch this weekend!!!

Sprint workout

Some tossing with Scott, and then some plyos (high knees, butt kicks, stompies, horsies, toe touches, lunges)

Each set lasts 1 minute. The first 15 seconds is a bodyweight exercise, followed immediately by a 25 yard sprint, a return to the starting point, and then rest until the minute is up. 3 rounds:
Set 1 - Star jumps, sprint, side shuffle back
Set 2 - Push-ups, sprint, run backwards
Set 3 - Burpees, sprint, side shuffle (opposite leg leading)
Set 4 - Squats, sprint, sprint!

I took a minute-long break between rounds 2 and 3, and I tweaked my back/butt on my last squat (and couldn't do the last sprint). OW. Icing now, taking it easy for the rest of the day.

CrossFit Davis + Ultimate = Fight Gone Bad

Dynamic warm-up, some agility drills (fun!) - mirror game, mini hurdles, accelerations & quick stops

Fight Gone Bad
Wall ball (12#): 26, 22, 23
Sumo HPDL (20 kg): 26, 24, 20
Box jumps (20"): 20, 16, 17
Push press (55#): 20, 20, 20
Row (Damper 4): 14, 12, 12
Total: 292

Man, I am terrible at wall balls - I feel so uncoordinated on them!

Scott came along - poor guy got hardly any exercise in Uganda, and is still sort of jet-lagged and go thrown into this! He kept score for me, and then I for him. He did *so* well given how he was feeling!

A little Night Train, a few push-ups

Picked Scott up from the train station, and then snuck off to ultimate practice while he was napping. Got there in time for a drill and a little scrimmaging, about an hour altogether. Did 100 push-ups at the end.

Arboretum interval run

CFWU x 10 x 3 (squats, sit-ups, 3 pull-ups, push-ups, stretch)

CrossFit Endurance WOD 090623
6 x 3-minute runs, alternating rest periods

3' run/ 1 minute rest
3/3
3/1
3/3
3/1
3/6' walk home

I considered doing this at the track - it would have been interesting to see how consistent my distances were. But it would have been blazing hot, making the shady Arboretum was way more appealing. I even got to run throug some irrigation sprinklers! (Seriously, though, why would UCD have sprinklers going at noon? It's 86 degrees out... all that water is just going to evaporate.)

CrossFit Davis - Grace

Warm-up - lots of agility stuff. Fun!!

Grace - 55#, 3:09

It was my first time doing Grace. Next time I'll definitely go heavier. This was too easy...

Ultimate + push-ups

Only 12 people at Night Train practice tonight, and not a lot of inttensity. We played 3-on-3, 4-4 and 5-5 games. I was making ridiculous mistakes. Ugh.

175 push-ups, in mostly unbroken sets of 25.

Looking for advice...

So... the wedding dress is a little snug through my chest. It fits, but it would be better if I could lose a few inches. I can lose some fat by eating less and sprinting more... Any advice for losing a little bit of muscle? I haven't been doing push-ups or pull-ups lately, but I don't want to stop doing them altogether. Thoughts??

CrossFit Davis

Dynamic warm-up

Technique work: front squat
Worked up to 2 x 5 x 105#

WOD 090622
Three rounds for time:
Run 400 meters
16kg Kettlebell X 21 swings
12 Handstand push-ups (assisted - feet on a box, hips high)
Time: 9:43

Sprint Workout

Warm-up: Jog 2 laps, plyos & dynamic stretching (13 minutes total)

Sprints:
300 yds (sprint to a cone 50 yds away and back, 3x), rest 75"
200 yds (25 and back, 4x), rest 60"
200 yds, rest 5'

Repeat 300, 200, 200, rest 5'

(Times: 1:06, 0:50, 0:50, 1:07, 0:50, 0:51)

10 x 5-10-5 shuttle runs, starting every 30" (Start at middle cone, sprint 5 yards to right-hand cone, sprint 10 yards to left-hand cone, sprint 5 yards to middle cone.)

Cool-down:
Jog 2 laps
35 push-ups in 1 minute
4 x 1' planks (front, right, left, front)

Notes: I did this in cleats on grass. Happy that my times were so consistent from start to finish. A good workout - as good for the lungs as it was for the legs. Wish I had a partner to throw with afterwards. Scott's getting home on Wednesday...

Pilates, Lakewalk

Went to pilates with my mom in the morning. We did lots of "jumping" which was tough - my legs were really burned out from yesterday's burpees!

Went down to the Lakewalk for about an hour in the afternoon - one more deep drink of Lake Superior before I head back to MN.

100 Burpees

Went out with my mom & two of her running buddies. I did 100 burpees (in 8:45) while they did the first half of their figure-eight, and then joined them for the second half - a nice 10-ish minute jog through the woods. We all went out for coffee & wedding talk afterwards.

Pilates

An hour-long Pilates class with my mom. I was surprised at how hard it was! Good to work my muscles in new ways (i.e. slowly).

Lakewalk

Walked the Lakewalk with my mom - about an hour and a half I think. Gorgeous.

Running with Mom

6am 4.8-mile 1:05 run with my mom! She's running a half marathon next weekend, and this was her last long-ish training run. Very pretty loop through the woods, soft wood chip trail, lots of gentle hills. (She walked up the hills, and I did 20-30 second sprints.) I haven't run more than ~3 miles in a while, so this was fun! I'm so proud of her for getting into running, and I convinced her to work some sprint intervals into her training after next week.

Downhill, Sprints, Uphill

6 minute jog down 36th Avenue
Sprint tabata
5 minute jog
5 x 30" sprint + 90" jog/walk
10 minute jog/walk back up 36th Ave.

163 push-ups

My mom told me to be careful my arms don't get too big, otherwise I might not be able to fit into my grandmother's wedding dress. Thanks Mom, I *know*. Obviously I want to be able to wear the dress too. I'm getting fitted on Thursday... I'll have the seamstress measure me, so I can keep an eye on my arm & chest size over the summer.

Night Train, etc.

32 pull-ups around 3pm
160 push-ups, mostly at the beginning of practice (6pm)
Night Train practice - probably a good hour of scrimmaging, without many subs. I was mostly handling, though, so not so much sprinting. Sadly, my throws were miserable (from push-ups?).

Pull-up/KBS ladder @ CrossFit Davis

Warm-up: 400m run and some dynamic stretching

Technique: Press, push press, KB swings

Workout:
20 pull-ups (jumping), 2 KB swings (12 kg)
18/4
...
2/20
Time: 12:50

Notes: My first 3 pull-ups were strict, but all the rest were jumping. The 12kg KB felt fine - I should have used the 16. Still, a good workout!

32 pull-ups

in (sometimes broken) sets of 4! (Usually it's 3.)

Slow lifts Chez CrossFit Davis

Dynamic warm-up

Slow lifts

Back squat
5 x 115#
2 x 5 x 135#

Press
3 x 5 x 65#

Push Press
3 x 5 x 85#

Deadlift w/snatch grip (ridiculously wide)
3 x 3 x 115#

Met con
500m row, 60" rest
350 row, 45" rest
200m row
Total time: 6:05

Notes
Hips and knees still feeling a little creaky from the tournament, so I was happy to have slow lifts instead of wall balls or something. I definitely liked the rowing at the end. I kept up a sub-1:55 pace throughout, which felt good!

Cal States Day 2

Three games again today.

- Won the first, against F.O.G., 13-7 or something.
- Won the second, against Classy, by just one point. We really wanted to beat them by two, so that we'd have a better point differential and get a higher seed... but we ended up 3rd in the pool, so went into the consolation bracket.
- Lost the third, to Brown Chicken Brown Cow. We traded points the first half, but they pulled away during the second half. Also disappointing.

It would have been nice to go on and play a 4th game, but we were pretty tired and lunch & milkshakes at Saturn Cafe was a good way to end the day.

I'm pretty happy with how I played. We had plenty of women (8 on Saturday, 9 on Sunday) so I didn't get a ton of playing time, but I felt pretty fast and effective on D while I was on. I threw a bunch of incomplete passes. (I need Scott home so I have a throwing partner again!) My body felt great during the first two games, but it got wonky during third - my muscles weren't tight... it was almost the opposite, as if my hips and knees were too loose and something might pop out. It was uncomfortable; I felt old. But happy overall.

Oh yeah, 160 push-ups during the bye.

Cal States Day 1

Tournament at UC Santa Cruz this weekend - their fields have the most gorgeous view out over the bay, so it's always fun to play there (especially when it's sunny and not foggy!).

We played just 3 games on Saturday.
- Won the first, against Dutch Rudder (13-5 or something?).
- Lost the second, against. A.I.R. (super frustrating - we were up at half 7-3 and then lost 11-10 on universe point).
- Lost the third, against Mishchief - they're a nationals caliber team, so the loss was expected, but we definitely didn't play as well against them as we would have liked. We stayed with them for the first half, and then scored just a few points during the second. Darn.

156 push-ups during the bye.

Nada

Rest day. I did 3 pull-ups, and they were *hard* so I decided to give myself a complete rest day. Felt great!

CrossFit

CrossFit with ultimate players! w00t!

Warm-up: Plyos & dynamic stretching

Technique: Front squat, OH squat, press, push press, push jerk (all done with just PVC), and then sumo DL HP with 55#

Workout: "Ultimate tabata"
Push press, 55#: I averaged about 9 per round, so ~72 total
Sit-ups: ~75
Box jumps: 80 (I think!)
Push-ups: Lost track... pretty sure I got over 60

Notes: I'm going to have to miss the next two Thursday workouts - definitely disappointing. The pace is a little slow, but I really enjoy working out with my teammates.

Update: There's a picture of us here!

I did 31 pull-ups a few hours before the workout. Sets of 3, widely spaced.

Ultimate practice

Pretty good practice - we did a confusing break-mark drill and a little work on zone, but mostly scrimmaged. I was having a terrible time completing passes, but I felt like I was sprinting pretty well!

140 push-ups over the course of practice, and then some partner (stacked) push-ups afterwards. I did at least 154 total.

Adieu Acroyoga

Our last acroyoga class was today. Lots of chatting, as we're going to miss each other and the class. There's talk of getting together for yoga jams over the summer though.

We learned two new forward flying poses: "walnut" and a twist, whose name I can't remember at all. I had a great partner, who gave me great massages. My back feels amazing right now. We ended with "massage table," where four people are on their hands and knees, lined up right next to each other, doing cat-cow. The fifth person gets to lie on top. Super fun.

31 pull-ups total - 20 before class, 11 after dinner.

Jackie *and* a rope climb!! (@ CrossFit Davis)

Warm-up: 400m run and 3x7 Bear complexes (PVC, 35#, 45#)

Jackie
1000m row (4:00.03)
40 thrusters (45#)
30 pull-ups (jumping)
Time: 9:37
Note: Next time I'll do 50 thrusters, as Rx'ed. We were encouraged to scale down a bit to get a time under 10 minutes.

Other Stuff
Parallettes work:
20 second tuck hold
20s right leg extended
20s left leg extended
15d both legs extended (but sort of droopy)

Ab work:
Sit-ups w/ball slams, or partner tosses
Superman bananas (Super fun! You start in a hollow position on your back, roll over to a superman position, and then keep rolling front to back to front, so your hands and feet never touch the ground.)

Rope climb! My first ever! I didn't think it would be so easy! Coming down was definitely rough on my bare leg... I'll bring pants next time.

Night Train (+ fun push-ups!)

Good Night Train practice - one conditioning drill, some work on our endzone strategy (at 50% intensity) and then scrimmaging for the rest of the night. Plenty of subs on my team, which was nice - I was worn out from yesterday's sprinting. I did 130 push-ups over the course of the scrimmage, and then we did partner push-ups at the end, so you were either balancing on top of someone or supporting them on top of you. Hard but fun! I did 20+, for a total of 150+.