Faust: 04/24 to 05/01

Crossfit: Friday

8 rounds of tabata rope undulations

10 min AMRAP:
5 pullups
10 pushups
15 air squats
=10 plus 1 pullup (I suck at push ups right now. They are what killed my time.)

Good mornings:
3 @ 195
3 @ 205
3 @ 205
1 @ 215
1 @ 215

zercher squats: really stupid exercise. my forearms are gonna be a mess
1 @ 235
1 @ 245
1 @ 255
1 @ 265
1 @ 275

Track and Field Workout: Thursday
Oh sad, lonely track. I fucking hate you.

400, 90 secs, 400, 90 secs, 400
72, 73, 77

5 mins

200, 60s, 200, 60s, 200
32,33,32

100m, 30s, 100, 30s, 100, 30s, 100

0's and 20's:
cones @ 0yds and 20yds
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 40
repeat

5 mins

Come back cuts
3 x's:
0,7,07,0,14,0,14,0, deep cut

Done

Basketball: Monday and Tuesday

Three games of full court basketball each day. I win if I never stop moving.

Faust: 04/18 to 04/23

Basketball on Monday

Basketball! I played well in some very physical games. I have to push myself to not take any possessions off even though I bet my team wished that I did.

In between the game we lost I ran stairs and did burpees.

Gym on Tuesday

I was itching to do some snatches, which I haven't done since I got to New York in the summer of 09. I didn't do well. My grip was too wide. My pinkies were against the sides of the bar. I think this limited my power. I also get nervous dropping under 100 lbs of weight and just trusting that my shoulders know what to do. I could have gotten more weight if my technique was better.
a bunch @ 110, some more at 132, 1 @ 154

Clean and jerk was next. I did these much better a couple weeks ago, getting up to 185. I think I peaked at 154 or so says my notebook. Not sure what the issue was.

I had it in my head to do 21 reps, 15 reps, 11 reps circuit for time of pullups, burpees and wall balls. I did 15 kipping pullups, took a break, looked at my hand and noticed that I had already lost a penny sized piece of skin on my palm. I finished the pullups, but after 21 bupees and worst of all 21 wall balls with a 30 lb ball I was spent and conveniently had to go anyways.

Active Warmup

30 yard tabatas: Cones @ 0 and 30 yds
4,3,3,3 on pretty much all sets

3 minute rest

repeat

3 minutes rest

repeat

6 minute rest

As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)

= 5 reps plus one burpee

3 minutes

Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3

A <--10--> B

X

C D

Make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes
=4,4,4

5 minutes

5 rounds for time: record your time
10 pushups
10 lunge jumps
10 situps
=didnt keep track

Crossfit on Friday

warm up:

Faust: 04/11 to 04/15

04/11:
active warm up

cones @ 10 yds, 20, 30

suicide
rest
0,30,0,30,0,30,0,30,0
rest
suicide
0,30,0,30,0,30,0,30,0
rest
suicide

Threw with some 14 year old Stuyvesant kids for 10 minutes before and 10 minutes after. They wanted to go home and cried some crocodile tears, but knew I wasn't buying it.

04/12:
3 games of basketball, which means run around like crazy on offense, but try to avoid the ball at all costs, (after the first game my defender said "go get on a fucking treadmill") play too much defense, block some shots, get rebounds, get called for traveling, try to dunk and miss as lithely as possible (not possible), pretty much run of the mill for most ultimate players

4/13: off

04/14:
30-30-30;
30 secs each; jog, run, survive x's 4
right now my paces are:
jog is a good mile pace
run is between a 200/400 pace
survive is just like it sounds

I did three sets of 4 with decent rest. I have a loop at prospect park where my last 30 second run goes straight uphill.

04/15:
3 min of jump rope; 65 double unders, lots of singles

30 second medely with no rest (not sure of the combination):
jumping jacks
squat jumps
lunge jumps
burpees
situps
pushups
mountain climbers
situps

Front Squat:
3/3/3/3/3
225/235/245/X/X
I got kneed in the quad on Tuesday during basketball. I didn't effect me until the 3rd rep of my 245 when I tweaked it. It wasn't a pull or anything, but thought I would settle for 245 x 3 and not push it.

10 Rounds For Time (RFT) :
10 kettle bell swings (crotch to shoudlers) @ 24 kg
10 box jump @ 24 in
=9:01


Next Week:
Sat: Wedding Suit Shopping with my mom. trying but doable
Sun: Run, maybe distance, I have a lot of school work to do
Mon: lots of basketball and maybe one cross fit type circuit
Tue: snatches to start and then we'll see
Wed: off
Thurs: cardio
Fri: crossfit
Sat: goalty
Sun: off

Faust: Crossfit

Crossfit Workout:

3 rounds not for time (RNFT) wall walk/skin the cat:

Clean and Jerk: 3/3/3/1/1/1
tutorial/heavy
145, 145, 165, 175, 185(fail), 185

21 reps/15 reps/9 reps
power clean @ 115
push ups
GHD situp

6:53