"Vision without action is a daydream, Action without vision is a nightmare."- Japanese Proverb
http://www.youtube.com/watch?v=OMZcCeS0Ph8
It's been a couple weeks since I posted last as I've been busy stepping up my training another level in anticipation of the upcoming season. Last week I got three 2-a-days in and I'm looking forward to the results it brings. I've already noticed that my lactate threshold has increased substantially, and I'm getting stronger and faster than I've been before. Who woulda thought that I'd be getting faster at 26? all I can say is God Bless Athlete's Performance.
On Sunday I attended another Crossfit session at my new favorite hangout in the Valley. Each time I've taken a class there I've sworn that it was the hardest class, but Sunday's really takes the cake. We performed a routine called Fight Gone Bad, but upped the intervals to Tabata intervals, which is 8 rounds of 20 seconds on, 10 seconds rest. I know what you're thinking, and you're right. 10 seconds is NOT a lot of recovery time at all. For this we did a normal Movement Prep warmup with some plyometric movements and then jumped right into Tabata FGB.
http://www.valleycrossfit.com/
Fight Gone Bad consists of a circuit of 5 exercises, each one done 8 times with a 20 second maximum intensity/10 second rest interval with a 1 minute break in between exercises. You perform each exercise 8 rounds, then move to the next.
The exercises:
1. WallBall- Using a 20lb medicine ball you do a front squat with the ball at your chest, explode up and throw the ball against a wall 10 feet high as your feet leave the ground. Catch the ball as you enter your next squat so that you accept the ball's kinetic energy and transfer it into your explosion out of the squat.
http://www.youtube.com/watch?v=Lstv1mOqNaw
2. Dead-lift to High-Pull- With a dumbbell or kettleball perform a deadlift and then bring the weight to your chin with your elbows flared out. Can also use a barbell if necessary, just bring your hands to the middle of the bar, about 2 inches apart from one another. We used a 32lb kettleball. Here's an example, though you want to keep your feet facing forward, rather than flared out.
http://www.youtube.com/watch?v=qruUYEGNlUM
3. Box-Jumps on a 24" platform.
4. Push-press- With a 75lb bar start with the bar at chest level while standing. Explode up and press the bar overhead so that the lift is activated by your feet and legs. Remember that you generate power for this from your legs & core, not your upper-body.
http://www.youtube.com/watch?v=zOfaWlres4A
5. Rows- On a rowing machine with medium-level tension
So the whole workout took less than 20 minutes but it was the most exhausting 20 minutes. Each lift is a full-body multi-joint lift, and 4 of them involve a squat. As you can imagine, the 20 seconds go quick, but the 10 second rest goes even quicker. It seems daunting when you start and are only at set 3, but you quickly stop thinking (because you're too fatigued) and just focus on moving as hard as you can as fast as you can as correctly as you can. To give you an ultimate analogy it felt like a hell-point for the entire session, I was at absolute total maximum output for almost a solid 20 minutes. Crossfit doesn't just make your muscles hurt, it makes your muscular system hurt. Along with your neurological, motor skills, pride...etc, etc.
We paired up for FGB and had a partner count reps for us and push us. I was (un)lucky enough to be partnered with Miss Fitness (my exercise goddess from the previous post) who gave the class a lesson in athleticism as she was easily the most in-shape person there. She went first and set the bar REAL high for me. Crossfit does a fantastic job of making everything a competition so we tallied up all the reps for all 5 activities giving you a total score. For rowing we counted calories burned per round instead of reps.
WallBalls gave me a bitch of a time because we use a huge, cushy ball that has displaced weight as opposed to the basketball-sized rubber ball that I'm used to. I must have dropped that damn thing 4 or 5 times, losing valuable rep time. Or gaining valuable recovery time, depending on the way you look at it. :)
I felt pretty strong going into the Deadlift High-Pulls and posted solid reps on that. I was most proud of my box jumps though as I managed to get 9 jumps in for 5 of the 8 rounds, which is moving fast for only having 20 seconds. I was spent for the Push-press and rows but still finished mildly strong. I finished second overall in the class with a total rep count of 333. (Miss Fitness finished at 327) and 1st place went to a cop who posted a whopping 384. The dude managed to get reps of 20 on the push press for 4 of his 8 rounds. Yeah, that's 1 a second.
Afterwards I finished some boxing intervals. It consisted of 1 minute jump-rope, 1 minute on the heavy bag, 1 minutes on the speed bag, set of ring dips, set of kipling pullups (pullups on the rings) followed by 1 minute rest. I managed to get 6 rounds in and then headed for the pool where I spent the rest of the day lounging around in the glorious LA sun and wondering why my body ached anytime I moved. I hadn't felt that bad since the last time I went to that Evil Exercise Facility of Death. Love/hate that place.
In the Ultimate world we had an awesome practice weekend up in SB the weekend before last. The weekend itinerary went something like this: practice, burritos, beer,butterfly beach & the SB co-eds, beer, bbq at Whit n' Nick's pad, beer, foosball, beer, bar, bar, bar (& more co-eds), sleep, bagels, practice, burgers, couch. Things I love about SB: see all the above.
We've also got a big weekend coming up at the Colorado Cup. Saturday has us starting off with Johnny Bravo, followed by Sub-Zero, Boston, and finally JAM. Sunday brings us Revolver, Machine, and BAT. If we were looking for a test to find out what kind of team we are then I think we found it. I am absolutely stoked to play boston and sub as it'll be my first time playing these teams. Can't wait to go to battle with the boys and get into the thick of it.
Train hard, train smart.
#40
Tuesday, July 31, 2007
Thursday, July 12, 2007
STS 7-11-07 and what could've been
"You don't win the fight in the ring; you win it in the gym"- Muhammad Ali
http://www.youtube.com/watch?v=7vL19q8yL54
Rumor on the street is that Adrian Wilson once jumped over Beau while Beau was jumping over some other guy. Just what I heard.
Did another Xfit-style workout again. And I do mean WORKout. Tried to stick to the time allotment as best as possible this time around which turned an already fatiguing set of activities into a completely gut-busting session. Seriously, at one point during the front-squat-to-push-presses I thought I was going to throw-up cuz I was so fatigued. Guess that means it's working...that and the fact the I am sore in every large muscle group today. And I thought I was in shape.
Movement Prep:
Same great stuff, different day.
Jump-rope TF
lunges w/weight overhead
hand-stand pushups
Squats w/weight overhead
Jump-rope TF
Did two sets of that with no rest in between then switched lunges for side-lunges, squats for 1-leg'd squats, and handstand pushups for plyo pushups w/one hand on a medicine ball, switching everytime. Also added hanging leg raises. Performed 4 sets total.
Functional lifts:
Hang-cleans 4 sets of 4
I then moved into the crossfit activity which consisted of a front-squat-to-push-press for 20 reps, then immediately move to 20 pullups. That's 1 set and you're supposed to perform 3 sets without rest. I still needed a solid 30 seconds rest after the first set, and a full minute after the second because I thought my heart was going to jump out of my chest...followed by my lunch. Always humbling to find out you're not as tough as you think you are. Sigh.
The front-squat-to-push-press is a great exercise that adds an extra lil' twist because you're holding the bar in a push-press position instead of a regular front-squat position (elbows extended forward, bar on shoulder) which forces your core to be even more activated and the stabilizer muscles in the shoulder and upper & middle-back are working in overdrive to keep the bar centered and stable.
Once my Central Nervous System calmed itself down enough I moved into Tabata intervals for pushups and pullups. Tabata intervals are 20 seconds of as many pushups you can do, followed by 10 seconds of rest, then 20 seconds again to failure, 10 seconds rest...etc. Perform 8 sets which means that you're only working for 4 minutes total, but it is the most crushing 4 minutes, believe me. Immediately followed with pullups, and by the end I could barely grip the bar my hands and forearms were so fatigued. Great stuff all around.
After I moved back over to regular back squats and went heavy. I also followed each set with a set of medium-weight russian deadlifts to hit the hammy's even more. I had to do medium-weight because I literally couldn't hold the heavy bar as my grip was completely shot.
3 sets @ 8 reps for squats
3 sets @ 10 reps for russian dead-lifts
Moved directly into a Pillar Strength circuit that consisted of:
incline-situps w/weight
back extensions
Swiss-ball pikes
Swiss ball twists
Performed two circuits with no rest.
Finished with Powerband walks and calf raises. Workout took an hour and 10 minutes and I think I sweated 4 gallons of water out of my system. Note to self: bring 3 shirts next you work out, you're going to need 'em.
On a side note, I realized today that I've missed out on 5 seperate tournament finals this year alone because I either couldn't make the tourney or had previously committed to another team. That sucks, as I need all the big-game experience I can get. But just for chuckles:
-Fools Fest-unable to attend. But no regrets there as Bogle's birthday in Vegas was so much ridiculous fun it would require it's own blog to fully explain. Where else can you meet Neil Patrick Harris and Travis Barker in the same club? well, LA, but you know what I mean.
-SB Classic- a local tourney, but still a tourney. Committed early to a team that lost in the semi's instead of playing with one of the 'Dor squads.
-Kaimana- Played with Voltron instead of Ono and lost to them in the semi's. But absolutely no regrets there as playing with Voltron was one of the top 3 frisbee experiences of my career thus far. It really is just SO much better in the future. And we will be back. Yeah, you heard me Ono.
-Potlatch- had an invite by both teams in the finals. Sigh. Shoulda made it happen but $700+ for a non-open tourney is a tough pill to swallow, especially when you're saving for a new car (my truck is at 120K and counting).
- Huck it Long Beach- another local tourney, but I missed the chance to play/party with Husak & Tommy again, damien, Brent Russel and some goofy guy named Corey.
But so it goes. Guess I'll just have do my darnest to make sure my team is every other tourney finals from here on out. That should even things up quite nicely. :)
On saturday I'll be participating in a Crossfit session in a studio out in the valley followed by a grappling class immediately after. (They've got a Xfit & grappling combo for $20, hard to turn that down). Never done grappling before so I'm excited & curious to see how I'll hold up. Like Fight Club says "you never really know who you are until you've been in a fight." We'll see if that applies to a training class as well.
Train hard kids, and keep that 'Dorsiflexion.
#40
http://www.youtube.com/watch?v=7vL19q8yL54
Rumor on the street is that Adrian Wilson once jumped over Beau while Beau was jumping over some other guy. Just what I heard.
Did another Xfit-style workout again. And I do mean WORKout. Tried to stick to the time allotment as best as possible this time around which turned an already fatiguing set of activities into a completely gut-busting session. Seriously, at one point during the front-squat-to-push-presses I thought I was going to throw-up cuz I was so fatigued. Guess that means it's working...that and the fact the I am sore in every large muscle group today. And I thought I was in shape.
Movement Prep:
Same great stuff, different day.
Jump-rope TF
lunges w/weight overhead
hand-stand pushups
Squats w/weight overhead
Jump-rope TF
Did two sets of that with no rest in between then switched lunges for side-lunges, squats for 1-leg'd squats, and handstand pushups for plyo pushups w/one hand on a medicine ball, switching everytime. Also added hanging leg raises. Performed 4 sets total.
Functional lifts:
Hang-cleans 4 sets of 4
I then moved into the crossfit activity which consisted of a front-squat-to-push-press for 20 reps, then immediately move to 20 pullups. That's 1 set and you're supposed to perform 3 sets without rest. I still needed a solid 30 seconds rest after the first set, and a full minute after the second because I thought my heart was going to jump out of my chest...followed by my lunch. Always humbling to find out you're not as tough as you think you are. Sigh.
The front-squat-to-push-press is a great exercise that adds an extra lil' twist because you're holding the bar in a push-press position instead of a regular front-squat position (elbows extended forward, bar on shoulder) which forces your core to be even more activated and the stabilizer muscles in the shoulder and upper & middle-back are working in overdrive to keep the bar centered and stable.
Once my Central Nervous System calmed itself down enough I moved into Tabata intervals for pushups and pullups. Tabata intervals are 20 seconds of as many pushups you can do, followed by 10 seconds of rest, then 20 seconds again to failure, 10 seconds rest...etc. Perform 8 sets which means that you're only working for 4 minutes total, but it is the most crushing 4 minutes, believe me. Immediately followed with pullups, and by the end I could barely grip the bar my hands and forearms were so fatigued. Great stuff all around.
After I moved back over to regular back squats and went heavy. I also followed each set with a set of medium-weight russian deadlifts to hit the hammy's even more. I had to do medium-weight because I literally couldn't hold the heavy bar as my grip was completely shot.
3 sets @ 8 reps for squats
3 sets @ 10 reps for russian dead-lifts
Moved directly into a Pillar Strength circuit that consisted of:
incline-situps w/weight
back extensions
Swiss-ball pikes
Swiss ball twists
Performed two circuits with no rest.
Finished with Powerband walks and calf raises. Workout took an hour and 10 minutes and I think I sweated 4 gallons of water out of my system. Note to self: bring 3 shirts next you work out, you're going to need 'em.
On a side note, I realized today that I've missed out on 5 seperate tournament finals this year alone because I either couldn't make the tourney or had previously committed to another team. That sucks, as I need all the big-game experience I can get. But just for chuckles:
-Fools Fest-unable to attend. But no regrets there as Bogle's birthday in Vegas was so much ridiculous fun it would require it's own blog to fully explain. Where else can you meet Neil Patrick Harris and Travis Barker in the same club? well, LA, but you know what I mean.
-SB Classic- a local tourney, but still a tourney. Committed early to a team that lost in the semi's instead of playing with one of the 'Dor squads.
-Kaimana- Played with Voltron instead of Ono and lost to them in the semi's. But absolutely no regrets there as playing with Voltron was one of the top 3 frisbee experiences of my career thus far. It really is just SO much better in the future. And we will be back. Yeah, you heard me Ono.
-Potlatch- had an invite by both teams in the finals. Sigh. Shoulda made it happen but $700+ for a non-open tourney is a tough pill to swallow, especially when you're saving for a new car (my truck is at 120K and counting).
- Huck it Long Beach- another local tourney, but I missed the chance to play/party with Husak & Tommy again, damien, Brent Russel and some goofy guy named Corey.
But so it goes. Guess I'll just have do my darnest to make sure my team is every other tourney finals from here on out. That should even things up quite nicely. :)
On saturday I'll be participating in a Crossfit session in a studio out in the valley followed by a grappling class immediately after. (They've got a Xfit & grappling combo for $20, hard to turn that down). Never done grappling before so I'm excited & curious to see how I'll hold up. Like Fight Club says "you never really know who you are until you've been in a fight." We'll see if that applies to a training class as well.
Train hard kids, and keep that 'Dorsiflexion.
#40
Wednesday, July 11, 2007
Oaks of a Thousand and Goals for the season
"The main ingredient of stardom is the rest of the team"- John Wooden
Had another great Condor weekend with practices on both days. This year the majority of our practices are in Thousand Oaks, a quaint little suburb about a half hour (with no traffic) outside the city that is so picturesque that it makes me want to puke. But it's a perfect location as it's about equal distance from both SB and LA. The team has done a really fantastic job of making things easier for us LA kids, as all the Santa Barbara weekends can sometimes wear you down by the end of the season.
Funny note about TO, we used to play them for the season opener every year in HS football. It was an f'ing trek out there on the bus, used to take an hour and a half. That's a loooong time to be sitting in your football pants, especially when you're SO jacked up for the season to start. But since it was an upper-class suburb they had an amazing plethora of smoking hot rich girls there, so that gave us something to look forward to. Nothing better than beating a team AND stealing their girls. So when our JV game was over and we had to stay to watch the Varsity team play my boys & I would take our jerseys off and go over to the other side to hit on the girls, telling them that we were from nearby Agoura, or Malibu, or whatever else we could think of at the time. Some great memories of making out with a girl and getting a tap on the shoulder from my coach telling me it was time to get on the bus and asking where my jersey was. Needless to say I didn't get her number. :)
Saturday practice was great, full of fundamentals n' drills for the first couple hours, then we ran through the O plays and finished with a solid scrimmage of Broken Home kids vs. Nuclear Family's (their cheer of "mommy loves daddy" was only slightly better than our "we get 2 Xmas's") I started out sloppy, continuing my retarded trend of doing 1 dumb thing for every good thing I did. After getting off a nice forehand huck for the first goal I proceeded to turn the next 3 forehands over the course of a few points (1 bad decision, 1 bad throw, and 1 that Robbie Gillies had the sickest layout D on to get the turn. If you've never seen a 6'4" guy get completely horizontal at full speed, trust me, it's pretty f'ing amazing. Robbie is also my pick for the blow-up player of the year. That guy is going to turn some heads this season. Just you wait.) But I managed to clean it up after that, scoring a few goals, playing solid D, and no other turns as we won the scrimmage. Chalk another one up to the dysFUNctional latch-key kids. But my parents still love me, right? right?
Sunday morning brought tons o' marking drills, hucks drills, and a whole bunch of endzone work, for which we definitely needed. I felt great by the end of it, felt much better about my timing, and worked with Dugan a bunch on endzone cuts. SO good to have that guy out there with us. His calm demeanor and ability to translate his knowledge of the game makes a world of a difference. And he's got some ok breaks too.
My goals for the upcoming season:
1. Take the other team's stud receiver, D him up, and shut him down/contain him enough that we get the W.
2. Move the disc as fast as possible when it's in my hands with a high-percentage throw.
3. No drops. Ever.
4. Improve my mark tenfold. Which would move it from god-awful to just plain mediocre.
5. Be a supportive & positive teammate always.
6. Be super-vocal and active on the sidelines always.
7. Score goals when we get the turn.
8. Be a resource for my teammates to help them achieve their athletic potential.
Going to do another Xfit workout in about an hour. Will post on it and let you know it goes. My prediction is that I'm going to be exhausted. Just a hunch.
Had another great Condor weekend with practices on both days. This year the majority of our practices are in Thousand Oaks, a quaint little suburb about a half hour (with no traffic) outside the city that is so picturesque that it makes me want to puke. But it's a perfect location as it's about equal distance from both SB and LA. The team has done a really fantastic job of making things easier for us LA kids, as all the Santa Barbara weekends can sometimes wear you down by the end of the season.
Funny note about TO, we used to play them for the season opener every year in HS football. It was an f'ing trek out there on the bus, used to take an hour and a half. That's a loooong time to be sitting in your football pants, especially when you're SO jacked up for the season to start. But since it was an upper-class suburb they had an amazing plethora of smoking hot rich girls there, so that gave us something to look forward to. Nothing better than beating a team AND stealing their girls. So when our JV game was over and we had to stay to watch the Varsity team play my boys & I would take our jerseys off and go over to the other side to hit on the girls, telling them that we were from nearby Agoura, or Malibu, or whatever else we could think of at the time. Some great memories of making out with a girl and getting a tap on the shoulder from my coach telling me it was time to get on the bus and asking where my jersey was. Needless to say I didn't get her number. :)
Saturday practice was great, full of fundamentals n' drills for the first couple hours, then we ran through the O plays and finished with a solid scrimmage of Broken Home kids vs. Nuclear Family's (their cheer of "mommy loves daddy" was only slightly better than our "we get 2 Xmas's") I started out sloppy, continuing my retarded trend of doing 1 dumb thing for every good thing I did. After getting off a nice forehand huck for the first goal I proceeded to turn the next 3 forehands over the course of a few points (1 bad decision, 1 bad throw, and 1 that Robbie Gillies had the sickest layout D on to get the turn. If you've never seen a 6'4" guy get completely horizontal at full speed, trust me, it's pretty f'ing amazing. Robbie is also my pick for the blow-up player of the year. That guy is going to turn some heads this season. Just you wait.) But I managed to clean it up after that, scoring a few goals, playing solid D, and no other turns as we won the scrimmage. Chalk another one up to the dysFUNctional latch-key kids. But my parents still love me, right? right?
Sunday morning brought tons o' marking drills, hucks drills, and a whole bunch of endzone work, for which we definitely needed. I felt great by the end of it, felt much better about my timing, and worked with Dugan a bunch on endzone cuts. SO good to have that guy out there with us. His calm demeanor and ability to translate his knowledge of the game makes a world of a difference. And he's got some ok breaks too.
My goals for the upcoming season:
1. Take the other team's stud receiver, D him up, and shut him down/contain him enough that we get the W.
2. Move the disc as fast as possible when it's in my hands with a high-percentage throw.
3. No drops. Ever.
4. Improve my mark tenfold. Which would move it from god-awful to just plain mediocre.
5. Be a supportive & positive teammate always.
6. Be super-vocal and active on the sidelines always.
7. Score goals when we get the turn.
8. Be a resource for my teammates to help them achieve their athletic potential.
Going to do another Xfit workout in about an hour. Will post on it and let you know it goes. My prediction is that I'm going to be exhausted. Just a hunch.
Thursday, July 5, 2007
STS 7-4-07 XFit and the Kwik-E-Mart
"Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead."- Roger Bannister (After becoming the first person to break the four-minute mile, 1952)
http://youtube.com/watch?v=zPo7qwMluHo
Had a great workout yesterday. Whit, one of the Condor captains, showed me a Crossfit workout that I incorporated into my session. Crossfit is a program designed by police and military tactical specialists for combat conditioning. It's principles are extremely effective: full-body exercises done in rapid succession until exhuastion immediately followed with body-weight activities. They stress doing a variety of different athletic skills to keep your body adapting and workouts fresh. They use a lot of kettelball, medicine ball, and gymastic fundamentals in intense, exhuastive, and short workouts.
Movement Prep:
Usual nonsense. Set 1 was Jump-rope to failure followed by lunges holding a 6lb medicine ball in each hand over the head followed by hand-stand pushups followed by medicine ball squats. Switched up leg and pushup exercises for sets 2 and 3.
Full-body Lift:
Hang-cleans: 4 sets @ 4 reps
Jumped right into the Crossfit activity. This particular one is called "Frans" (not sure why, and frankly the name is kinda lame) consisted of 20 front-squat to push-press immediately followed by 20 pull-ups. You're supposed to then go directly back into another set of those, but I must admit that I was flat-out fatigued from the first set and needed a break before going again. Here's another video of what it looks like:
http://youtube.com/watch?v=e0nwx7Q5j-k
Now I consider myself in decent shape, but it's been a long time since I've done 20 front squats in row, much less combined with a push-press, so I was exhausted at the end of the second set. I knew it was going to be a good workout, but those XFit guys know what they're doing. Full-body, functional, and exhausting. Sounds good to me.
Pillar Strength Circuit:
Went directly from that into a Pillar Strength circuit that also included some medicine ball plyometrics. Went through each activity once with no rest. Completed two circuits.
Swiss-ball pushups
Split-squat medicine ball forward throws against a wall.
Swiss-ball knee tucks
Side-plank
Swiss ball situps w/weight
Hanging leg raises
Last functional lift:
Russian deadlifts 3 sets @ 8 reps
Finished with power-band walks to failure and calf raises. Props to CrossFit for inspiring this workout. For more info check out www.crossfit.com. I even looked at a CrossFit center in the Valley to check out the real deal. We've got practice this weekend but I'm definitely going to next weekend. They have a CrossFit session immediately followed by a grappling class, all for $20. Never done grappling but it'd be fun to take a class on it. Will let you know how it goes.
Also, as a sweet teaser for the new Simpsons Movie they put a Kwik-E-Mart in Burbank complete with it's own Frostillicus in the freezer. Must get over there and get photo taken with the Man himself. God bless the Simpsons. So. Funny.
http://www.7-eleven.com/kem.asp
#40
http://youtube.com/watch?v=zPo7qwMluHo
Had a great workout yesterday. Whit, one of the Condor captains, showed me a Crossfit workout that I incorporated into my session. Crossfit is a program designed by police and military tactical specialists for combat conditioning. It's principles are extremely effective: full-body exercises done in rapid succession until exhuastion immediately followed with body-weight activities. They stress doing a variety of different athletic skills to keep your body adapting and workouts fresh. They use a lot of kettelball, medicine ball, and gymastic fundamentals in intense, exhuastive, and short workouts.
Movement Prep:
Usual nonsense. Set 1 was Jump-rope to failure followed by lunges holding a 6lb medicine ball in each hand over the head followed by hand-stand pushups followed by medicine ball squats. Switched up leg and pushup exercises for sets 2 and 3.
Full-body Lift:
Hang-cleans: 4 sets @ 4 reps
Jumped right into the Crossfit activity. This particular one is called "Frans" (not sure why, and frankly the name is kinda lame) consisted of 20 front-squat to push-press immediately followed by 20 pull-ups. You're supposed to then go directly back into another set of those, but I must admit that I was flat-out fatigued from the first set and needed a break before going again. Here's another video of what it looks like:
http://youtube.com/watch?v=e0nwx7Q5j-k
Now I consider myself in decent shape, but it's been a long time since I've done 20 front squats in row, much less combined with a push-press, so I was exhausted at the end of the second set. I knew it was going to be a good workout, but those XFit guys know what they're doing. Full-body, functional, and exhausting. Sounds good to me.
Pillar Strength Circuit:
Went directly from that into a Pillar Strength circuit that also included some medicine ball plyometrics. Went through each activity once with no rest. Completed two circuits.
Swiss-ball pushups
Split-squat medicine ball forward throws against a wall.
Swiss-ball knee tucks
Side-plank
Swiss ball situps w/weight
Hanging leg raises
Last functional lift:
Russian deadlifts 3 sets @ 8 reps
Finished with power-band walks to failure and calf raises. Props to CrossFit for inspiring this workout. For more info check out www.crossfit.com. I even looked at a CrossFit center in the Valley to check out the real deal. We've got practice this weekend but I'm definitely going to next weekend. They have a CrossFit session immediately followed by a grappling class, all for $20. Never done grappling but it'd be fun to take a class on it. Will let you know how it goes.
Also, as a sweet teaser for the new Simpsons Movie they put a Kwik-E-Mart in Burbank complete with it's own Frostillicus in the freezer. Must get over there and get photo taken with the Man himself. God bless the Simpsons. So. Funny.
http://www.7-eleven.com/kem.asp
#40
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