Thursday, December 20

bike to ratner

WITMER UPPER

3x{
6inc DB bench @50
7 incline DB rows @30
}

3x{
10 pullovers @fat45
8 1.25 skipole pullups
}

3x{
15 speed handle pushups
10 Y to I @5 

}

Then

Basketball.... 45 min of goofing off?

Tuesday, December 18

bike to ratner

191.2

WITMER SAQ B

3x 6 lunge jumps  @2min
3x 6 power skips @2min
8x accelerate decelerate @2min
3x 7 squat jumps @40s

WITMER CORE B


3x{
12 stir the pots
7 ball pike
12 russian twists @50 DB

Monday, December 17

bike to ratner
WITMER FULL-BODY

3x
8 elevated heel back squats @[165,175,175]

3x
7 single leg hip ups @50
8 heel touches

3x
8 rotational [2,2,1] pushups @[15,15,10]
10 1.25 supine rows @[60,75,75]
8 internal rotations @25

Sunday, December 17

RATNER WITMER LEGS
191.8

3x
8 elev. db split squat @35 plates
8 RDL @ [135,155,175]

3x
10 seat squat @oh fat 45
8 toes pointed bosu hip ups

3x
25 calf raises
8 hip flexion @25

Saturday, December 15

bike to ratner

squat cleans
5 @115
5@135
4@155
3@165
3@175
2 fails @185
1 @175 (gotta end on a win)

kicked out of the gym?!?!?!?!
dumb winter schedule

anyways, bike back home....

WITMER CORE A

3x
7 inchworms
leg raise side planks @25s
10 reverse crunches

Friday, December 14

financial accounting final!

also, run to the stripe and back

Thursday, December 13

bike to gleacher yesterday... this is basically the only time of the year when that counts as a thing... anyways

oh, and ps. 192.6. yeah.

WITMER UPPER

3x{
[8,7,8] slow incline DB bench @[50,50,40]
7 incline DB rows @30
}

3x{
10 pullovers @fat45
[8,7,7] 1.25 skipole pullups
}

3x{
12 speed handle pushups
7 Y to I @5
}

Tuesday, December 11

bike to ratner

WITMER FULL-BODY

3x
9 elevated heel back squats @155

3x
6 single leg hip ups @45
7 single leg heel drops

3x{
10 rotational pushup @[5,10,15]
1.25 supine seated row @ [35,45,55]
7 band internal rotations @25
}

UPDATE: And CORE B???? WHAT!?!?!

No wonder I took wednesday off

3x{
12 stir the pots
6 ball pike
12 russian twists @35 plate

a huge ball, too...

Saturday, December 8

bike to river north... maybe not back

RATNER WITMER LEGS

3x
8 elev. db split squat @30
8 RDL @ [135,155,155]

3x
10 goblet squat @45
8 toes pointed bosu hip ups

3x
25 calf raises
8 hip flexion @25

Wednesday, December 6

bike to ratner

for MORE WITMER!!

first, finish the last sets from UPPER...

3x{
10 pullovers @fat45
[9,7,5] 1.25 semi grip chinups
}

3x{
20 speed pushups
6 Y to I @5
}

then CORE

3x{
12 stir-the-pots
5 swiss pikes
21 russian twists @35(plate)

Tuesday, December 4

run to the fork and back

so warm, so sunny, so sloooow

58min?

Monday, December 3

bike to stagg

throws in eerie hot wind... just awful

dynamic warmup

WITMER!!!!!!!

 CORE A
3x{
10 inchworms (slow plank crawl, really)
30s side plank w/leg raises
8 reverse crunches
}

into ratner for

UPPER (the first superset)
3x{
[8,7,5] incline DB bench @45
8 incline DB rows @ [45,25,25]
}

Saturday, December 1

shane's back on the map...

189.8

throws, warmups, etc.

5 RDL @135
3x
5 RDL @[155,175,195]
10 toes to bar

3x
8 sloooow db bench @[35,45,45]
8 1.25 elevated bar rows

Friday, November 30

run to early fork and back...more a time issue than anything.

probably 8k or so?

Wednesday, November 28

bike to ratner
192.0 yyyyyyyyyeah that's about rite

15 minutes of agility tiles

3x{
8 semi chinups
8 handle pushups

3x
10 cord pulls @25

a great two-day combo

Tuesday, November 27

bike to Ratner

for CORE!

deadlifts (so right)
5@135
5@185
3x3@225
2/3 @245
0/1 @265

power surging, back melting

3x
10 toes to bar
8 overhead squats @95

3x
10 side raises
10 ball tosses @10

3x{
8 swiss ball pikes
5 russian twists @50

2x
25 situps
plank roll

Saturday, November 24

bike to ratner

189.6

UPPER

4x{
6 push press 115
6 wide grip pull-ups
}

3x{
6 DB bench press @50
8 DB rows @60
}

3x{
10 pullovers @fat45
10 shrugs @65
}

Thursday, November 22

run to the fork and back! <55min

long time, no see, running....also, that dumb rain?

good thanksgiving, though.

Wednesday, November 21

post-SJDM.....

3x
plank roll
25 situps

gotta either do more little workouts, or the same amount of big workouts. this ain't cutting it, though

Thursday, November 15

god my back was hurting from Monday...

3x 10 DB rows @60 straight-up

CLEANS
1x 5@95
2x 5@135
2x 4 @155

3x
8 cord pulls @25
8 semi chinups

3x 10 arms out arms up @15

Monday, November 12

In the morning...

3x{
30 situps
20 pushups
}

gotta work some planks or something in here... for the mismatch alone!

Sunday, November 11

dynamic warmup

5x 100m @1.5 min
4x 200m @3min
3x 400m @4.5min

Friday, November 9

dynamic warmup

10x200m @2.5min

all under 40, average around 37 but 32 on final

Tuesday, November 6

ELECTION DAY!!!

3x{
30 situps
20 pushups
12 leg v legs up
plank roll
}

3x10 side raises

3x{
8 shoulders out&up @15
8 rows @60
}

Monday, November 5

bike to crown

dynamic warmup

1600 m run
3min rest
1200 m run
2min rest
800 m run
1 min rest
400 m run
30s rest
200m run

sigh.... so slow now

then to Ratner

CLEANS
5@115
5@135
1/4@155 (oof)
5@135
5@135

Saturday, November 3

[18,15,12,9,6,3]x
high pulls @95
lateral jumps @24" box

Friday, November 2

[10,9,8,7,6,5,4,3,2,1]x
burpees
toes to bar
pullups

Some actual things I accomplished in October

various bike rides... and maybe one lifting session a week?

~Oct 13...192

3x{6 clean and jerks @95
     10 toes to bar}
3x{8 semi chinups
      8 sumo pulls @95}
3x{10 pullovers @fat45
     10 shrugs @70}
2x{ 30 situps
       plank roll}

~Oct 18...187.6

3x{20 pushups
     30 situps
     10 plank leg raises}
CLEANS
{  2x5 @135
    2x3 @155
    1x3 @165
    1x3 @175}

~Oct 25...188.8
3x{20 pushups
      10 toes to bar}
3x 10 overhead squats @95


~Oct 29...187.4

3x{[6,5,4] front squats @[155,175,195]
      8 semi chinups}
3x{8 side raises
      10 back extensions @35}

3x 8 mower pulls @25

Sooo... October

1,000,000 x nothing

a few scattered workouts..

Vancity OMG

bikes on hikes on bikes

and the grind... sigh

Sunday, September 30

NATIVES third in the region

Thursday, September 27

bike to WASH PARK

intentions: stretch, throw, CORE, ALACTIC, a little scrimmage

reality: throw for 10, scrimmage for 15, jostle my injured knee

dumbass

Wednesday, September 26

bike to ratner

183.2 (not bad)

UPPER
2x{
6 inclined db bench press @55
15 speed pushups
}

2x{
7 wide grip chinups
7 pullovers @60
}

2x{
10 bow and arrows @30
10 internal rotations @25
}

bike to SOX and back

Tuesday, September 25

bike to wash park
for scrimmage, sideline throws, smack talk

then to ratner for a quick LEGS

186.2 hmmm

2x{
6 elevated split squats @[135,155]
12 split jumps
}

2x{
6 glute bridges @85
6 goblet squats @85
}

2x{
6 step-ups @155
8 hip flexions @30
}

finally nailed the form on this one...

Monday, September 24

bike to wash park

throws with Ziv for 40 min w/ cuts

then to ratner for... BADMINTON (really?)

185.6

then CORE

3x{
10 inchworms
15 v-ups
10 side planks
}

Sunday, September 23

NATIVES final practice

torched Luke, must've done 30 turnover sprints too

gotta be agressive at the disc, though!

Saturday, September 22

1.5 hours of throws? It seemed like...

resting due to knee suck...

might also have been a core set in here.

Thursday, September 20

bike to wash park for practice (hucks, scrimmage, sadness...)

then to ratner
186.2 (more sadness)

15 min agility tiles @30s

CORE

3x{
8 inchworms
15 v-ups
10 side plank leg raises
}

Wednesday, September 19

bike to wash park for throws, throws, throws...


then ALACTIC

4x jab step to cut @90
4x waltz and cut @90

then to ratner for LEGS

188.8 ... wow

2x{
5 elevated split squats @[135,155]
12 split lunge jumps
}

2x{
6 glute bridges @80
6 goblet squats @80
}

3x{
6 romanian stepups @155
8 hip flexions @30

Tuesday, September 18

now we're cooking...

bike to wash park for throws.

then UPPER

2x{
6 inclined db bench press @55
15 speed pushups
}

2x{
7 wide grip chinups
7 pullovers @55
}

2x{
10 bow and arrows @30
10 internal rotations @25
}

2x{
40 situps
bosu plank roll (HELL YEAH)
}

Monday, September 17

bike to downtown and back, right? think so... mustve been something in here.

Sunday, September 16

scrimmage.... yawn

Friday, September 14

bike to ratner

long stretch

CORE

3x{
10 swiss pikes
12 stir the pots
6 russian twists @40
}

bike to Wash park

throws!!!

bike to pilsen and back... yawn

Wednesday, September 12

Bike to wash park

throws (static and drills)

then to ratner for CORE

180.6 (not bad)

3x{
8 inchworms
10 paused v-ups
10 side plank leg raises
}

Tuesday, September 11

bike to ratner

UPPER

3x{

6 paused incline DB bench @50

15 fast pushups

}

3x{

6 wide chinups

6 pullovers @55

}

2x{

10 bow and arrows @30

10 internal rotations @25

}

ALACTIC

6x two split jumps + 15y sprint @1min

2x6 tuck jumps

Monday, September 10

RAAAAVENS!

bike to Universal Sole

5k run w/hops

then CORE
3x{
40 situps
plank roll
}


bike back to 6 stop...

long day

Sunday, September 9

bike to the north side and back...

NFL!

Saturday, September 8

sectionals.... sadness
knee re-jostled. also sad

Thursday, September 6

bike to wash park for THROWS

then to ratner for ALACTIC

185.0

6x{
shuffle jab step to sprint 15y @60
}

4x{
walt & cut 15y @90
}

CORE

3x{
7 inchworms
9 V situps (reverse crunch except I know what it is!)
9 side plank leg raises
}

Wednesday, September 5

bike to Wash park for throws, drills, stretches...

then to ratner

182.2

WITMER UPPER

3x{
7 incline DB press @[55,45,45]
15 fast puhups
}

3x{
7 wide chinups
8 pullovers @fat 45
}

2x{
8 bow and arrows @[27.5,30]
8 internal rotations @[22.5,25]
}

BQBL - LET'S DO THIS!

Tuesday, September 4

Bike to ratner for

WITMER LEGS

3x{
7 elevated split squats @[115,135,135]
6 tuck jumps
}

3x{
7 bench glut bridges @75
7 goblet squats @75
}

3x{
8 step-ups @[115,135,135]
6 hip flexions @30
}

Monday, September 3

1.5 hour bike.... back in the USA. sigh.

Sunday, September 2

1.5 hour bike through the T.... good times

Saturday, September 1

2hrs golf... fun!

WITMER CORE

3x{
6 inchworms
8 reverse crunch
8 side plank leg raises
}

ALACTIC
6x2 jumps to lunge, sprint 15 yards
2x6 tuck jumps

Friday, August 31

bike to downtown and back... twice

cycle party, army girls,

Wednesday, August 29

bike to ratner for LOWER

182.6

3x{
8 raised split squat @[95,115,135]
6 lunge jumps
}


3x{
8 table tops @70
8 goblet squats @70
}


3x{
8 romanian step ups @95
6 hip flexions @40
}

Tuesday, August 28

bike to ratner for UPPER

last witmer of the season.... sigh

185.0

3x{
8 incline paused DB bench @[50,50,40]
20 speed pushups
}

3x{
8 wide chinups
8 pullovers @45
}

2x{
8 bow and arrows @25
8 internal rotations @25
}

Monday, August 27

bike to wash park

lazy throws, lazy hucks, lazy stretching... but earned, this time.

then to ratner for CORE

3x{

10 swiss pikes

12 stir the pots

6 russian twists @40

}

Sunday, August 26

CHC

Saturday, August 25

CHC

Thursday, August 23

bike to wash park

lazy throws, lazy stretching... sigh

then to ratner for CORE

3x{

10 swiss pikes

12 stir the pots

6 russian twists @40

}

Wednesday, August 22

bike to ratner

188.4 .....WOW (bad day+recovery..?)

2x2 15s wide fast foot @30
3x 20s zig zag grid @120

2x{
4 front squat @[185,205]
5 tuck jumps
}

2x{
4RDL @[205,255]
12 walking lunges @60
}

2x{
10 single leg swiss bridges
50 romanian rhythm squats @25 overhead

Tuesday, August 21

bike to wash park

throws (I/O hucks only!)

ALACTIC

3x {
15s mountain climbers
10 yard sprint
}

3x{
6 frog jumps
}

bike to ratner

UPPER

Push press{
4@95
4@135
6 @115
}

2x{
[4,5]bench @135
5chinups @[0,25]
}

2x{
8 california press @75
8 plank cable row @40
}

Monday, August 20

bike to wash park

throws (I/O hucks ONLY!)
drills (small box, break mark, triangle of death)

WITMER CORE

2x{
40 situps
plank roll w/ leg lifts
20 pushups
}

Sunday, August 19

Thursday, August 16

Bike to Ratner

Foam roll left leg for 120min or so

ALACTIC
3x climbers &10 sprint @90
2x 6 frogs @90

UPPER
2x6 push @[115,135]

2x{
4 bench @135
5 1.25 skipole Chinos @10
}

2x{
8 Cali press @65
9 plank cable rows @35
}

Wednesday, August 15

Bike to home depot, UPS, etc...

Bike to wash park

CORE
3x{
40 situps
Plank roll w/ leg lifts
}

3x12 triangle of mystery (God I love this still)

Tuesday, August 14

bike to ratner for LEGS

Front squats
5 @135
4 @175 (5 tuck jumps)
4 @195 (5 tuck jumps)

RDL

4 @195
4 @225 (12 walking lunges @55)
4 @245 (12 walking lunges @55)

2x{
10 single leg swiss bridges
[50,25 overhead] romanian rhythm squats @45
}

Monday, August 13

bike to stagg

throws forever w/ AK

then ratner for ALACTIC & CORE

4x wide fast foot @1min
4x 20s grid zigzag @2min

3x10 swiss pikes
3x2x10 stir the pots
3x12 russian twist @16

Sunday, August 12

NATIVES

2/2 in break mark competitions...


extra hucks+pushups with Bank
extra throw and gos with Kurt Jimmy & Bank

Saturday, August 11

bike to Stagg for

long warm-up and stretch

ALACTIC

3x 15s mountain climbers @1min
2x 6 frog jumps @2min

LACTIC

6x160m death drill @[90/120]s

41, 42, 43, 43, 41, 40 (solid finish!)

First week doing ALL WITMERS - feels good

Friday, August 10

bike to stagg

THROWS w/ Josh in heavy wind

ALACTIC

4x15s wide fast foot
3x zig zag grid

then to ratner for

lots of stretching and CORE

3x{
40 situps
plank roll
}

Thursday, August 9

Bike to stagg for throws

Bike to ratner for LEGS

181.0

3x{
5 front squats @175
5 tuck jumps
}

3x{
5 RDL @[185, 205, 225 ]
12 walking db lunges @50
}

3x{
16 single leg swiss bridges
50 rhythm squats @45
}

Wednesday, August 8

bike to stagg for LACTIC

16x{
20s 80% run
40s walk
}

then to ratner for WITMER UPPER

3x{
7 push press @[105,125,125]
}

3x{
5 bench presses @125
5 1.25 ski pole chinups
}

3x{
8 california press @55
8 side plank rows @32.5
}

182.2

Tuesday, August 7

bike to river and back to RATNER for

CORE (B)

3x{
10 swiss ball pikes
}


3x{
2x10 stir the pots
}

3x{
10 paused russian twists @16
}

3x{
15 leg-v-leg-up
25 side crunches
}

182.4

Monday, August 6

bike to midway for

dynamic warmup

ALACTIC
3x 15s mountain climbers @90s
3x 6 frog jumps @90s

LACTIC
5x 160m death drill @120s

Sunday, August 5

bike to CMWC and back, then NATIVES

Friday, August 3

bike to stagg for throws.. Shane almost dies

then home for brownies and CORE!

3x{
40 situps
plank roll w/ leg lifts
}

3x{
20 legs-v-legs-ups
25 side crunches
}

Bike to lolla

Thursday, August 2

bike to stagg

throws on throws

WITMER LEGS (in season)

3x{
7 front squats @155
5 tuck jumps
}

3x{
7 RDL @[175,195,195]
16 walking DB lunges @40
}

3x{
6 single leg swiss ball glut bridges
50 romanian rhythm squats @body weight
}

Wednesday, August 1

Machine scrimmage + brady's box

Tuesday, July 31

bike to stagg for throws on throws

then ALACTIC (out-of-season, oops)

4x  pull   sprint @3min
4x 40yd sprint @3min

Monday, July 30

bike to ratner

lots of stretching

WITMER UPPER

Finally in season!

3x{
8 push press @115
}

3x{
[6,6,5] 1.25 semisup chinups (missed the final rep)
6 bench press @115
}

3x{
5 cali press @55
8 side plank row @25
}

Sunday, July 29

MOTOWN

2-1... sigh

Saturday July 28

MOTOWN

4-0

thursday, july 26

bike to ratner
181.0
WITMER CORE

4x{
4 high pulls @135
8 frog jumps
}

3x{
12 tap tap splits
16 omni situps @70
}

3x{
10 side raises
12 candlesticks
}

Wednesday, July 25

bike to stagg for throws!

lots of wind, lots of pivots

the bike to ratner

181.0

WITMER LEGS


3x{


8 1.25 single leg squats @105
10 one-down-two-up DB RDL @70
}

3x{
7 plane squats @60
6 two-up-one-down leg curls @90
}

3x{
2x10 midget lunges
10 toe cord pulls @32.5
}

Tuesday, July 24

city hall, mofos!

then Beachfront scrimmage... mofos?

Monday, July 23

Bike to ratner

WITMER UPPER

3x
8 split presses @95
10 1.25 bar rows

3x
10 floor benches @125
10 db elbow rows @90

3x
10 handle pushups @10
10 curls @25
10 back db raises @10

Bike to home and the midway for

ALACTIC
4x70 pulls @3min
4x40 dash @3 min

Sunday July 22

Natives

Saturday, July 21

Shanefest

Friday, july 20

Throws, warmup

Thursday, July 19

bike to ratner for WITMER LEGS

3x{
10 1.25 single leg squats @95
10 one-down-two-up DB RDL @65
}

3x{
4 plane squats @60
6 two-up-one-down leg curls @80
}

3x{
2x10 midget lunges
10 hip toe flexions @30
}

Wednesday, July 18

bike to stagg

183.2 I guess

WITMER alactic

3x6 medicine ball tosses
3x6 countermovement hops
3x6 lateral shuffle sprint starts
2x6 agility waltz + cut

bike 1 hour up to burns' place (and back, later)

Tuesday, July 17

bike to stagg
short throws w zubair
hucks , circle w/shane

WITMER UPPER

181.4 - yes

3x{
10 split military press @85
10 1.25 bar rows
}

3x{
10 floor bench press @115
10 elbow DB row @45
}

3x{
6 handle pushups @25...ish
10 side curls @25
10 DB back raises @15
}

Monday, July 16

Bike to stagg
Alactic{
4 pull chases @1:30
4 40 yard dashes @1:30
}

181.4

Witmer CORE
3x{
4 high pulls @135
10 frog jumps
}

3x {
12 tap tap split
20 omni situps @65
}

3*(
10 side raises
12 candlesticks
)

Sunday, July 15

Natives

Zone d

Saturday, July 14

Pitchfork

Friday, July 14

Bike to ratner for non-witmer omnibus

183.6

3x{
30 swiss ball situps
bosu plank roll
}

3x{
25 knees up
20 handle pushups
}

3x{
8 cord pulls @25
25 side situps
}

Thursday, July 12

Bike sprint to see Kids These Days.... WORTH IT


still-hard-but-not-as-hard bike back home


then, bike to ratner for WITMER LEGS


3x{
10 1.25 single leg squats @95
10 single leg dumbbell romanian deadlifts @100
}

3x{
5 single leg plane squats @55
6 two-up-one-down leg curls @70
}

3x{
2x10 midget lunges
10 hip toe flexions @22.5
}

Wednesday, July 11

bike for a LONG-ASS TIME (1.5 hours?) to get pitchfork tickets

Then 30 min throwing and ALACTIC

3x 6 single leg ball tosses @10
3x 6 single leg hop progressions

Tuesday, July 10

stuck in my stupid apartment......

bike to ratner for WITMER UPPER

183.0 - about right, I think

3x{
[10,9,8] military split press @85
10 1.25 bar rows
}

3x{
8 floor press @125
8 DB wide elbow rows @45
}

3x{
8 handle pushus @10 (god, I hate those handles)
9 side bicep curls @25
10 DB back raises @10
}

GET BETTER AT HANDLE PUSHUPS!

Monday, July 9

bike to ratner for WITMER CORE


4x{
5 high pulls @115
9 frog jumps
}

3x{
12 tap-tap-splits
16 omni barbell situps @65
}

3x{
10 hanging side crunches
12 angled candlesticks
}


bike to Stagg for throws


WITMER ALACTIC


4x chase the pull @3:00

4x 40yd dash @3:00

Sunday, July 8

bike to old town and back.. meh

Friday, July 6

bike to pilsen and back

then to ratner... for WITMER LEGS

3x{
8 1.25 single leg squats @95
8 single leg dumbbell romanian deadlifts @90
}

3x{
6 single leg plane squats @45
6 two-up-one-down leg curls @60
}

3x{
2x 10 yards of midget lunges
10 hip toe flexions @10-20
}

Thursday, July 5

4x{
6 high pulls @95
8 frog jumps
}

3x{
12 tap-tap-splits
20 omni barbell situps @45
}

3x{
10 hanging side crunches
10 angled candlesticks
}

2x{
12 bosu ball glute bridges
bosu ball plank roll
}

Wednesday, July 4

bike to LP zoo and back - in crazy heat

also...

10x hill sprint @1:00

[

xx

18

17

16

17

14

15

15

16

xx

]

Tuesday, July 3

bike to stagg

throw with Bank for 30 min

ratner for WITMER UPPER

177.8... with clothes! yikes!

3x{
10 ss press @95
9 1.25 supine rows
}

3x{
floor bench press @105
8 double elbow rows @45
}

3x{
8 weighted pushups @25
10 horbel bicep curls @20
10 floor back raise holds @10
}

Monday, July 2

bike to fullerton and back

heat training

Sunday, July 1

natives practice

new break-side stack formation

ladders at the end

Wednesday, June 27

BOULDER

run to chataqua.... fire
run to sanitas....lightning

run to conference...awesome?

Tuesday, June 26

bike to ratner

184.8

3x{
30 situps
plank roll
}

3x{
10 knees to elbows
10 back extensions @35
}

3x{
15 leans @65
20 knees up
}

2x{
20 side situps
}

CLOSING TIME

Monday, June 25

45 bike ride to ratner (warm up, obvy)

WITMER ARMS

4x{
[10,8,8,6] bench press @115
9 chin-ups (wide grip)
}

3x{
8 swiss ball db fly @35
8 table row @45
}

3x{
7 db press @30
7 bicep curl @65
6 dips
}

Sunday, June 24

Down with the Clown, Day 2

Saturday, June 23

Down with the Clown, Day 1

Thursday, June 21

First Natives Practice!

lots of scrimmaging

also, core attack!

GREAT START

Wednesday, June 20

jog to stagg (bike repairs)

lots of circle throwing
stretching (semi-dynamic)

short on time, so only 2/3rds of witmer legs

3x{
[9,6,4] raised heel back squats @205
5 frog jumps
}

3x{
5 romanian deadlifts @225
8 swiss ball wall jerk @65
}

aaaand time

jog home

Tuesday, June 19

bike to stagg

first HPP!

throws on throws on throws (super windy)
warmup
30x three man w/ Zubair & Bank
60x big pivots w/Bank
2x brady's box w/ Bank

bike to ratner

181.8 = BETTER
another stretch

3x{
20 bosu ball pushups
30 situps
}

3x{
8 cord pulls @25
10 toes to bar
}

3x{
12 plate-ups @45
15 shrugs @65
}

another big stretch at home

Poor Thunder....

Monday, June 18

Bike to Stagg

20x 40 yard dash @ 1:00 clock
bike to ratner

185.0

long stretch
3x{
40 situps
plank roll
}

Sunday, June 17

not a workout per se, but biked to montrose and back with amanda... also other things along the way

Saturday, June 16

bike to sledding hill

run from drain to the top on a 1:00 clock
15, 16, 15, 18
2 min rest
18
15
16
16

hot day...

3x{
40 situps
plank roll
}

Friday, June 15

bike to gleacher and back... knocked to the pavement by a sausage casing

thursday, june 14

bike to stagg
dynamic warmup
long throw w/ hucks

WITMER Legs
4x
{
10 10 7 5
raised heel back squat
5 frog jumps
}

3x
{
5 romanian dead lift @225
8 swiss ball press under @65
}

3x{
7 hip thrust @110
8 side lunges @60

Wednesday, June 13

bike to gleacher and back at noon (ish)

bike to ratner
187.4 (oof)

3x{
40 situps
plank roll
}

3x{
15 shrugs @65
10 toes to bar
}

bike to stagg

light throw, dynamic warmup,

alactic
4x pull chases
4x 40

Tuesday, June 12

bike to gleacher, to pilsen... no spring league
bike to wash park
throw, stretch, DECIDE

Monday, June 11

bike to stagg

weak throws

warmup

alactic

  {single leg medicine ball throws

    single leg hops

  }

arms

4x{

[9,7,7,5]

bench press @115

wide grip chin ups

}

3x{

8 swiss ball flys @30

8 double rows

}

3x{

7 single arm hammer throws @20

7 bicep curls @85

6 dips (well, "dips")

}

Sunday, June 10

Natives tryouts

Saturday, June 9

Haymaker tryouts 9-1

bike (ish) to Wicker park

Thursday, June 7

throwing

witmer lactic
16x(run 20/walk40)

witmer legs
two legs

wednesday, june 6

run to ratner

188.2 :(

2x{
30 situps
plank roll
20 leg v-up
25 pushups
}

3x{
2x5 floor cleans @ 135
10 toes to bar
}

3x{
10 cord pulls @22.5
10 plate raises @45
}

2x{
12 shrugs @
10 seal claps @20
}

tuesday, june 5

bike to men's league

men's league

sunday, june 3

natives tryout

saturday, june 2

beachfront tryouts

thursday, may 31

warmups and throws in the rain for 1 hour at crown

3x
{
30 situps
plank roll
}

3x
{
10 cord pulls @22.5
25 knees up
}

Wednesday, May 30

bike to stagg

throws
warmups
alactic

over to ratner
184.8 (oof)

1/3 of witmer legs (tapering!)

Tuesday, May 29

IM finals (yeesh)
dash to UIC

men's league (1.5 games)

bike home

Monday, May 28

throws, warmups, alactic

Sunday, May 27

bike back from conference
throws, warmups

Saturday, May 26

haymaker tryouts for 4h

bike to conference and back

Friday, May 25

bike to conference and back...

Thursday, May 24

bike to crown

183.2

witmer legs - INTENSE

4x
{
10 single leg squats @105
10 split jumps
}

3x
{
10 romanian dead lifts
10 backwards lunges
}

3x
{
yoga ball roll/crunch
50 air squats
}

Wednesday, May 23

throwing + alactic?

(damn frisbee is hard to keep track of...)

Tuesday, May 22

still sick!

bike to men's league.
men's league.

Monday, May 21

little bit sick...

savage IM ultimate
1 hour throwing at stagg

3x{
10 cord pulls @22.5
}

183.6 (not bad, not great)...

Sunday, May 20

still (SSIICCKK), but

bike to diversey
savage IM ultimate

Saturday, May 19

warm-up and throwaround with shane

(SSIICCKK)

Friday, May 18

warm-up and throwaround with shane

(SSIICCKK)

Wednesday, May 16

run to yale bowl, up prospect hill, and back

Tuesday, May 15

NEW HAVEN

~185

3x{

20 lunge jumps

15 pushups

}

2x{

15 leg v legs up

plank roll

}

2x{

swiss ball hip thrusts 

10 two-tap jumps

}

2x{

15 shrugs @50

10 arms out arms up @15

}

Sunday, May 13

combine

Saturday, May 12

1 hour throwing, dynamic warmup

Friday, May 11

totally out of whack all day, so i was fucked, in general... 

throw with ziv for 1/2 hour

into ratner

5x 5 slow single leg squats, each leg

177.8 - at least I hit one goal

Wednesday, May 9

bike to wrightwood

Trackmaker
dynamic warmup
suicides
throws
3-man
down on the pull
10 in the box
super legs
garhammer? weird

Tuesday, May 8

bike to gleacher
annoying-ass MBA

bike to UIC
3 hours of men's league (sigh)
bike home

Monday, May 7

bike to ratner

185.6 (meh)

dynamic warmup
throwing for 30 min
another dynamic warmup
falling sprints (6?)
6x 40+40 on a 2 minute clock
6 x 15-yard shuffle zag (must be a better name for this)

Sunday, May 6

2.5 hours ultimate with few subs

tabata 40s (excellent!)

stretching at Ratner
183.4

Saturday, May 5

not awesome - mostly due to hangover

dynamic warmup
lots of throwing
30 min elliptical

Friday, May 4

bike to Burns' (with many stops/fence hops along the way)
bike to Diversey and lakefront
coast with the wind down the path to Booth
on the way:

5 hill sprints @2:00 clock

5x
{
6 pullups
12 situps (on bent bench)
}

3x
{
4 p-bar walks
12 back extensions
}

3x
{
10 knee ups
10 pushups
}

good afternoon...

Thursday, May 3

bike lap around the aquarium and back
182.6! Awesome!
dynamic warmup
throwing for an hour (hucks could use work, esp pivot+I/O)
back into ratner... 180.2!! OMGWTFBBQ!
that was with socks and boxers... i think i already beat my goal then??? NO SLACKING THOUGH

3x
{
30 situps
plank roll
}

3x
{
10 cord pulls @25
25 knee ups
}

way to finish hard despite good news... keep pushing!

Wednesday, May 2

bike to Foster (~1hr)

1.5 hours of savage 4v4 beach ultimate

*heart*

Tuesday, May 1

men's league cancelled at last minute!
so... bike to ratner

4x
{
mile beeps [7:30; 7; 6:30; 6:11 - so close!]
20 pushups
30 situps
}

185.0 - FIVE IN THE BAG, LET'S PUT ANOTHER FIVE IN THERE SHALL WE?

then witmer legs

4x
{
[7;7;6;5] single leg squats @95 <- this is a good one!
10 lunge jumps
}

3x
{
8 single leg romanian dead lifts @95
8 back dumbbell lunges @90
}

3x
{
swiss ball curls w/delays [swiss? really?]
50 1/4 squats for rhythm
}

good stuff.. wish i'd have done a million of these.

Monday, April 30

Rest(ish) day

hard bike to CRL and back, then throwing for 30 min at Stagg

186.4

Sunday, April 29

bike to crown
186.2

bike to grant park (hard)

dynamic warm-up

a bunch of 10-20 yard throws

8x{
2 x 40m
10s rest
} [there was a 1:00 rest at the halfway point. still pretty sloppy at the end though]

a few more throws

3x 3x iron cross (first time, gotta go harder)

lots of hucks

bike back to hyde park in the rain

a good frisbee-type workout. not necessarily an awesome actual workout.

Saturday, April 28

stupid SPOC conference...

bike to ratner

stretch
40 min elliptical (a little harder than usual but nothing to brag about)
186.0 (sad that this is a good number, i think..)

snatches!
10 @45
2x5 @65
2x5 @95
      10 toes-to-bar
2x3 @115
      10 toes-to-bar
a few fails @135.

[note: saw video when I got home... wasn't nearly wide enough! catch has to be behind the head]

3x
{
10 cord pulls @25
25 knees up
}

Rose is out for the season! oh well, let's go LAC/OKC

Friday, April 27

bike to crown

squash for 1:30. lost on DGP. maybe i can win next time
front squats
2x5x95
2x5x115
2x5x135

 bike to ratner

8:00 mile
 plank roll
7:30 mile
plank roll
7:00 mile
plank roll

 184.0

 that's how it's done!

 HUSTLE LIKE A MOTHERFUCKER

Thursday, April 26

bike to midway 1 hour of savage ultimate achilles - BLISTER'D! gymnastics for stretching, floor warmup bike to ratner 30 min elliptical 184.6 -------------------WHOA 30 min elliptical

Wednesday, April 25

Bike to Ratner stretching 20 pushups 30 situps plank roll 8:15 mile 7:30 mile 7:00 mile 20 pushups 30 situps plank roll 7:00 mile 7:30 mile late... had to leave before the pyramid could be completed 191.6...FUCK how does this even happen? I blame the rest on monday.. http://www.youtube.com/watch?v=Sch5S45mbs0

Tuesday, April 24

bike dash from harper to gleacher aaand back to the toboggan hill hill sprints from the sewer on a 1:30 clock 17 15 15 ?? (hit the screen by accident) 16 16 17 15 bike to gymnastics stretching, handstands, cartwheels, ring dip holding valuting jumps over/through things

Sunday, April 22

bike to ratner

30 min elliptical

cleans
2x5 @95
2x4 @135
2x3 @155
3x 10 toes to bar
}

3x10 single leg bosu ball squats

183.8

2x 8 cord pulls @25

2x
{
20 crab ups
30 situps
}

Saturday, April 21

run to ratner { mile beeps 3x plank roll } 185.0... that's more like it! 3x { 10 cord pulls @22.5 25 knees up }

Friday, April 20

Happy holiday! toke with Burns bike to crown 189.8 ... WTF 1.5 hours squash bunch of cleans, sumo lifts, toes-to-bar (no count at all)

Thursday, April 19

Think the dates are wrong on the last posts... IM game savage then gymnastics - lots of skills; KEEPING BUSY!

Tuesday, April 16

run to the gym

bunch of cartwheels, couple of rolls
lots of headstands
hopping and walking on the parallel bars
ring swings, good tun on skinning the cat
conditioning: SPLITS! (flexibility not so much)
also situps, pushups, rows
run to crown
184.8 (karma)
3x
{
8 cord pulls @25
10 toes to bar
}

Monday, April 15

Hard bike in crazy wind...

then throwing for an hour with shane. mostly short ones. again: windy.

186.4

track
6x50m on 2:30 clock

6x{
6x{
taps
split squat
}
20m dash
}

4x{
medicine ball throw
20 m sprint
}

50
100
200
100
50

sunday, april 15

bike to Ratner
no circus

184.6 - good

{
5x50 situps
4x15 min elliptical
}

2x
{
plank roll
20 leg v, legs up
}

Saturday, April 14

run to stripe and back

... minus the 47th st. shortcut on the way back since tonight is important and i need to get back , of course

Friday, April 13

bike to crown

187.2

1.5 hours of squash

4x200 @3min
4x100 @2min

bike to midway
1.5 hours of 5on5
king of the hill, no subs

so soorre. probably from burpees

Wednesday, April 11

bike to Crown

throwing for an hour... not so awesome. but good practice.

......
......
......
PLANS
......
......
......

100 burpees in sets of 20. 10:44 (could definitely beat that)

187.0 ! not great overall, but definitely puts a nice spin on that fucking 191 result. I think my clothes were soaked in sweat.

6x
{
3/3/4/4/4/4 reps of two stairs at a time
3 minutes rest
}

4x
{
30s squat taps
90s rest
}

Tuesday, April 10

run to booth, then ratner

191.2 SOB

3x
{
10 cord pulls @25
20 knee ups
}

2x
{
40 situps
plank roll
}

Gotta step it up in the final stretch. this is the last time I hit 190

Monday, April 9

Bike to universal sole in stiff headwind (14mi?)

5k run (laaaame, I know)

Bike down to the 6 bus (~8 or 9 mi?)

Sunday, April 8

circus!

not a lot of reps, but some tough stuff in there.

then 183.0 at ratner!

Saturday, April 7

run to stripe and back

Friday, April 6

run to ratner

184.4!!!!
crazy depleted though.

mile beeps (830-700)

3x
{
30 situps
10 cord pulls @22.5
}

Wednesday, April 4

first intramural game - won on universe

later...
biked to ratner
187.8

60 min elliptical

MIA over OKC

Monday, April 2

run to ratner

188.0 (not awesome)

10 cleans @95

5x
{
5 cleans @135
10 toes to bar
}

2x
{
8 dips
20 legs up/knees up
}

3x
{
10 plate lifts @45
15 shrugs @60
}

2x
{
plank roll
30 situps
}

Sunday, April 1

run to ratner

186.2

3x{
25 situps
15 pushups
plank roll
}

lost my laundry card, but my phone works!

Saturday March 31

run to stripe and back

Friday, March 29

186.6

60 min elliptical

still sick, back on the horse

SPRING BREAK

6 days of skiing + carrying equipment.... uninterpretable.

Friday, March 16

bike to ratner

191.6

12 min elliptical (Norfolk state over Missouri!)

stretch

2x{

40 sit ups

plank roll

20 leg v+up

}

3x10 cord pulls @22.5

3x{

10 back extensions @25

10 situp side-to-sidez @25

}

3x{

15 shrugs @60

25 knees up

}

5x{

5 pullups

10 pushups

}

60 min elliptical (LEHIGH OVER DUKE!)

Wednesday, March 14

PI day!

hour or two of throwing on the beach

Tuesday, March 13

run to stripe and back

finally tested MyTracks on the way back.

total = 51 min or so??

will use from here on out!

Monday, March 12

bike to circus
2 hours of circus
bike to crown
1 hour throwing
bike to ratner
188.4 (!)
mile beeps

Sunday, March 11

bike to crown
frisbee warmup
lots of throws
4x suicide in cuts
2x2x10 3man

Saturday, March 10

1.5 hours goaltimate and scrimmage w/ machine
2 hours drills and scrimmage w/ UCUT
good day

Friday, March 9

run to the post office
walk to ratner

190.4 (better!)
3x10 cord pulls @22.5

3x{
10 plate raises @45
12 shrugs @65
}

3x{
plank roll
30 situps
20 pushups
}

run to booth
run home

Thursday, March 8

another oof....

stayed home, stretched.

3x
{
25 situps
15 leg v, leg up
25 situps
15 leg v, leg up
plank roll
}

Wednesday, March 7

jog to school and back... oof

Tuesday, March 6

bike to gymnastics
cartwheel reps
ring dips (sideways)
3.5*{
25 frog jumps
25 v ups
10 dips
10 pullups
}

bike to crownn
standard track
(spited dan, hard)

Monday, March 5

194.4 AGH

2*{
plank roll
40 situps
}
4 mile beeps

Sunday, March 4

run to ratner

191.6
60 min elliptical

Saturday, March 3

run to crown
-morning workout

front squats  5 rep max 175
10 stairs
shuttle runs
death drill
10 stairs

Friday, March 2

run to stripe and back

Wednesday, February 29

Run to post office
run to stripe
run home

(7 mi?)

Tuesday, February 28

run to gymnastics
conditioning: 15 min AMRAP
{
10 pushups (/3 handstand pushups)
6 pullups
} 13 reps, I think?

run to crown - track!

Monday, February 27

run to booth
run to stripe
run home
7.7 mi

Sunday, Februay 26

run to ratner
191

short on time....

5x
{
5 cleans @115
25 knees to chest
5 pull-ups
}

Friday, February 24

Run to Ratner
190.6

10
x10 burpees

3x plank roll

3x
{
20 situps
10 leg v + legs up
}

3x 10 cord pulls @22.5

Thursday, February 23

Run to gymnastics

Long stretch
Sets of handstands and pullups

Flipping
Aborted backflipping

Lots of rings

Circle pullups
show jumping

Tuesday, February 21

run to gymnastics

agility on the beam
splits training
core conditioning (good stuff!)

run to crown
189.2
easy track workout

Sunday, February 18

run to ratner

190.6... sigh

3x20 min on elliptical. super stiff/sore from yesterday (and/or mimosas)

Saturday, February 18

crossfit with Rachel
3x3 AMRAP power cleans, 20m shuttle runs, pullups
13, 16, 13
9, 14, 12
8, 15, 10

gotta get way more reps cleaning and pulluping (pulling up?)
bottom line: technique is destiny!

then ran 2.5mi to target for poker chips.

an hour later I ran to crown, did a great warmup with ziv, did a poor throwing workout with ziv, and ran back home. great, great warmup though.

also...192? WTF?

Friday, February 17

so warm out!

~14km in ~1:08 right before LPF. also 30 min throwing with ziv in the dark while full and tipsy

Thursday, February 16

gymnastics - showed up a little earlier

did my first bridges, and my first splits training. very good idea to do this more often.

conditioning - awesome! calf raises while having balls whipped at you. also barrell throwing/tackling

Tuesday, February 14

Gymnastics - ab workout at the end. I showed up late, didn't warm up properly, and had a tweak in my left shoulder. not a bad injury, though. but unnecessary diversion

Track workout - racing in a lot of the sprint sets.

186.6!!!!!!!!!!!

Monday, February 13

Monday, February 13
threw with ziv for 30 min inside, then went to gymnastics. only enough time for a bunch of cartwheels and handstands, with some flips at the end. we sprinted for conditioning.

Sunday, February 12

run to ratner

70 min on elliptical while watching grammys
189.6

Saturday, February 11

MSI nonsense...

Ran to MSI, then to crown.

stretched, did 2 miles @14:30, felt sick, passed out.

but... 188.6!!

later that day:

run to ratner

{

2x10 pulls @22.5

3x8 bell bench press @50

}

{

3x 15 shrugs @70

3x5 angle bell bench press @50

}

{

2x10 shoulder lift sets @20

2x12 lying flys @20

}

{

2x10 dumbbell rows @60

2x12 lying plate lifts @45

}

Friday, Feb 10

I threw with ziv on thursday but I skipped gymnastics afterwards for some excuse, probably lame.

Friday I did -
run to ratner
 3x10 pulls @22.5
3x
{
mile @~7:30
40 situps
}

192.0 - I deserve this

Feb 6

gymnastics + track workout (minus medicine ball&cones)

Jan 29 - Feb 4

gymnastics + track on tuesday... maybe gymnastics thursday? not a great week

Saturday, January 28

run to crown

193(?!?)

buttload of squats, presses, leg raises, etc.

cleans - up to 3x3 @155

a little throwing, some 3 man

Thursday, January 26

run to ratner

190

mile beeps: 830-700

15 minutes of tile scotch (so hard)

Tuesday, January 24

run to gym


Gymnastics!


starting the backflip!
better handstand walks

intense conditioning (30 pullups, abs cycle, 30 pullups)

run to crown
low rep, high rest sets of sprints

188

Sunday, January 21

190.... sigh
45 min on elliptical....sigh
ravens....... sigh

Friday, January 19

187.8 (new low??)

RULE: Don't ever have your only meal of the day an hour before hitting the gym, and don't let it be a giant pile of  chicken wings and fried plantains

run to ratner through snow

5 min on treadmill (ugh)

10 cleans @95
3x{7 cleans @135
10 toes to bar (clink!)}
3x10 cord pulls @22.5

Tuesday, January 17

run to gym

handstand walk - tighten that core!
rings - back swing still weak

conditioning: indian stair runs(!), lunge jumps, frog jumps

run to crown
188.4

3x {20 pushups, 10 cord pulls @20}

{3x3x10 row complex @50
2x2x10 dumbbell benches @40}

{2x10 Y to T @8
3x50 grip drops @10}

Saturday, January 14

run to ratner
49ers v Saints
4 miles in 32 minutes
long stretch
3x10 cord pulls @22.5

1:15 on elliptical
10 sets of 30 situps every commercial in the 2nd half
= 300 total!

Thursday, January 12

run to ratner

mile beeps (8:30-7:00)
3x10 cord pulls @22.5

Monday, January 9

Gymnastics!

Run there

great flips (nailed like six in a row)
good rings swinging
skinning more and more of the cat
heavy conditioning (legs pushing sets, 2x20 pushups, ab row sets)

Saturday January 7

run to ratner
hour and a bit elliptical watching the texans

Thursday January 5

Gymnastics!

good cartwheels
very good handstand-into-rolls
weak front flips
weak rings
pretty good conditioning at the end.

Sun Jan 1 - Wed Jan 4

There was a run to the stripe in there somewhere

Saturday December 31

Champions of the Sun (T-3rd)