I think I tweaked my back a bit with last week's deadlifts. I did an AMRAP set of 135lb and now my lower back feels a little bit off. I could tell that my form was not great at the time and should have stopped. I struggle with lifting technique b/c I don't have a coach and causing myself injury is my #1 concern. I'm pretty sure it's not serious and will get better with rest and stretching. I've read enough disc horror stories to make me very cautious.
Had a couple of great frisbee games last week and all of the lifting sessions were ok. I went to the gym late Saturday night and ended up loading the wrong plates on one side for my squats (two 2.5lb plates on one side and a 5lb and 2.5lb plate on the other) and never noticed until I took off the plates. Whoops. :) BJJ was ok. We covered a lot of advanced techniques with a class full of white belts.
I'm not very happy with myself for not tackling mobility like I should. I don't think it would prevented me from tweaking my back, but it will hold me back. Must address!
I feel like I've turned a corner in frisbee...definitely attacking more and at least getting in the vicinity of guys who are leaping for the disc. Would like to test myself by defending Bleek to see if my defense has improved as much as I thought.
Monday, October 24, 2011
Friday, October 14, 2011
Inconsistency is Key
My performance has been highly inconsistent this week. Had a great lift on Monday, a less than great lift on Wednesday. Frisbee was off the hook on Wednesday, and was just off on Thursday. Jiu-jitsu on Tuesday was meh, jiu-jitsu on Thursday was great. If the pattern holds up, frisbee will be awesome today and BJJ will be meh tonight. :)
Tuesday, October 11, 2011
PR City
I've hit quite a few PRs in the past couple of weeks. PR'd my deadlift at 175lb, squat at 125lb, bench at 120lb and press at 80lb. Feels great to hit those marks and to see hard work pay off.
Ran in the local marathon relay over the weekend, and clocked 5.8miles at 50:39. Had D Hill as part of the mileage, so I'm very happy with that ~8:45 pace.
BJJ has been going ok. Some nights seem mellow, some nights are really good. Took three weeks off in September b/c of house painting and got a little rusty. Cardio wasn't affected thanks to frisbee and the metcons that I did during those three weeks.
Current goals are to hit a 205lb deadlift by Christmas and 135lb squat. The 205lb may be tough, but if I can do a 125lb squat now, another 10lb in 2+ months ought to be very doable.
Ran in the local marathon relay over the weekend, and clocked 5.8miles at 50:39. Had D Hill as part of the mileage, so I'm very happy with that ~8:45 pace.
BJJ has been going ok. Some nights seem mellow, some nights are really good. Took three weeks off in September b/c of house painting and got a little rusty. Cardio wasn't affected thanks to frisbee and the metcons that I did during those three weeks.
Current goals are to hit a 205lb deadlift by Christmas and 135lb squat. The 205lb may be tough, but if I can do a 125lb squat now, another 10lb in 2+ months ought to be very doable.
Wednesday, September 7, 2011
September Goals
Overshot goals for August. Wasn't very realistic. Trying again...
September Goals
3 Hero WODs (Griff, Jerry, 31 Heroes)
1 mile run < 10min
Mobility (At least 2x week)
10 TTB
Pushups (At least 100 week)
Will be continuing strength work of course. Not sure what would be feasible for the month going 3x week on GSLP (maybe). Would like to get my squat to 135lb x 3 and maybe 155lb x 3 on the deadlift with good form. Bench...meh...if I do it more than once a week, 135lb x 3 ought to be achievable.
September Goals
3 Hero WODs (Griff, Jerry, 31 Heroes)
1 mile run < 10min
Mobility (At least 2x week)
10 TTB
Pushups (At least 100 week)
Will be continuing strength work of course. Not sure what would be feasible for the month going 3x week on GSLP (maybe). Would like to get my squat to 135lb x 3 and maybe 155lb x 3 on the deadlift with good form. Bench...meh...if I do it more than once a week, 135lb x 3 ought to be achievable.
9/6
Lift & Metcon
W/U: 1 mile treadmill run < 10min
Deadlift: 45lb x 5; 65lb x 5; 95lb x 5; 115lb x 3; 135lb x 3
Back Squat: 45lb x 5 x 2; 95lb x 5; 105lb x 4; 115lb x 3
12min AMRAP
10 wall ball (10lb)
15 pushups
6 rounds + 14 pushups
20+ box jumps (24")
25 TTB
Pullups 10lb x 1, 25lb x 1 x 2, BW x 3 x 2
Pretty random workout. My mind wasn't on a particular program, I just picked things to do. That's what happens when you go into the gym not feeling great.
My form wasn't as good as I'd like on the heavy deads. I took my shoes off (running shoes with orthotics) for the latter half of the deads and squats. Knee movement was much more noticeable without the shoes.
Was so close to getting 7 complete rounds on the metcon but the pushups did me in. No wonder, it ended up being over 100 pushups! I could probably give the Angie workout a whirl some point soon.
Probably not approaching the weighted pullups right...I just keep going for low rep max instead of doing more reps at a lower weight.
Lift & Metcon
W/U: 1 mile treadmill run < 10min
Deadlift: 45lb x 5; 65lb x 5; 95lb x 5; 115lb x 3; 135lb x 3
Back Squat: 45lb x 5 x 2; 95lb x 5; 105lb x 4; 115lb x 3
12min AMRAP
10 wall ball (10lb)
15 pushups
6 rounds + 14 pushups
20+ box jumps (24")
25 TTB
Pullups 10lb x 1, 25lb x 1 x 2, BW x 3 x 2
Pretty random workout. My mind wasn't on a particular program, I just picked things to do. That's what happens when you go into the gym not feeling great.
My form wasn't as good as I'd like on the heavy deads. I took my shoes off (running shoes with orthotics) for the latter half of the deads and squats. Knee movement was much more noticeable without the shoes.
Was so close to getting 7 complete rounds on the metcon but the pushups did me in. No wonder, it ended up being over 100 pushups! I could probably give the Angie workout a whirl some point soon.
Probably not approaching the weighted pullups right...I just keep going for low rep max instead of doing more reps at a lower weight.
Friday, August 5, 2011
Five Days of Fris
Great week.
Played frisbee Mon-Fri. Didn't have any days that were especially amazing, but seemed to be pretty consistent. Overall, pretty happy with how I played. Got my own frisbee delivered on Tuesday, and the guys were nice enough to use it on the Wed-Fri games. Doesn't look like a new frisbee anymore. :)
Lifting session on Monday afternoon was off the hook. Set 100lb PR on the squat and the deadlift. Made up a 10min metcon that I was able to complete unbroken.
Wednesday lifting session got tanked b/c I was tired, so moved to Thur morning and felt like crap. Should not have bothered going. Am thinking about doing a hero WOD tonight, maybe "Adam Brown". Will see how I feel after work.
BJJ was consistently good this week. Learned a sweep when opponent is attempting standing guard pass and hunkers down. Roll 'em right over your head. Money. Have been doing a lot of grappling after the technique and am relying too much on my guard and triangle. If I want to progress I HAVE to work on sweeps and getting to more dominant positions. So hard for me to break that habit.
Played frisbee Mon-Fri. Didn't have any days that were especially amazing, but seemed to be pretty consistent. Overall, pretty happy with how I played. Got my own frisbee delivered on Tuesday, and the guys were nice enough to use it on the Wed-Fri games. Doesn't look like a new frisbee anymore. :)
Lifting session on Monday afternoon was off the hook. Set 100lb PR on the squat and the deadlift. Made up a 10min metcon that I was able to complete unbroken.
Wednesday lifting session got tanked b/c I was tired, so moved to Thur morning and felt like crap. Should not have bothered going. Am thinking about doing a hero WOD tonight, maybe "Adam Brown". Will see how I feel after work.
BJJ was consistently good this week. Learned a sweep when opponent is attempting standing guard pass and hunkers down. Roll 'em right over your head. Money. Have been doing a lot of grappling after the technique and am relying too much on my guard and triangle. If I want to progress I HAVE to work on sweeps and getting to more dominant positions. So hard for me to break that habit.
Monday, July 25, 2011
7/18
Afternoon
6 mile run - Centennial Trail @ Riverside State Park -> Stone St (80F)
Completed in 59:58:58
I haven't gone out to just run for the better part of 6 months. I signed up for the Dirty Dash on Aug 20th, which is similar to the Warrior Dash with a distance of 10k. Figured I better find out if my hinky feet would hold up for that long.
I've done a lot of ultimate frisbee since November. I wasn't sure how frisbee would translate to a long-distance (for me) run, but it seems to have translated pretty well. Clocked in 2 seconds under 60mins. Really had no expectation of how quickly I would finish, but am very happy that it was in an hour. Rough estimate on the distance, but it felt pretty consistently like a 10min/mile pace.
Foot started acting up at 45min in and I almost had to stop at 48min, but I was able to get off the pavement for a bit and finished up. Foot was sore by the end, but not the activity-halting pain that I usually get.
Afternoon
6 mile run - Centennial Trail @ Riverside State Park -> Stone St (80F)
Completed in 59:58:58
I haven't gone out to just run for the better part of 6 months. I signed up for the Dirty Dash on Aug 20th, which is similar to the Warrior Dash with a distance of 10k. Figured I better find out if my hinky feet would hold up for that long.
I've done a lot of ultimate frisbee since November. I wasn't sure how frisbee would translate to a long-distance (for me) run, but it seems to have translated pretty well. Clocked in 2 seconds under 60mins. Really had no expectation of how quickly I would finish, but am very happy that it was in an hour. Rough estimate on the distance, but it felt pretty consistently like a 10min/mile pace.
Foot started acting up at 45min in and I almost had to stop at 48min, but I was able to get off the pavement for a bit and finished up. Foot was sore by the end, but not the activity-halting pain that I usually get.
7/19
Afternoon
Ultimate Frisbee 1hr
I finally, finally caught a long pass on the run while a defender was breathing down my neck. Felt so awesome. My knee felt a bit hinky on the run down to the park, but once we started playing it was fine. Probably shouldn't have played after yesterday's run, but oh well...
Evening
BJJ 1.5hrs
Worked with Zak on mount control, chokes from mount and omoplata defense. Could drill that stuff all day. Miss having Scott or Gary there every class. Had four rolls after the technique and they went fairly well. I need to focus on sweeping from guard instead of always/only going for submissions. Did get a triangle though.
Later in the Evening...
Lift & WOD
BS: 45lb x 5 x 2; 65lb x 5; 75lb x 5; 85lb x 5
Squats felt pretty good. My knees are no where near as stable as I would like, they probably shake like leaves on a tree, but my depth is good and someday (SOMEDAY!) I will get serious about working on my abductors/adductors.
WOD
AMRAP 12min
65lb Deadlift x 10
Pushups x 20
Single Unders x 60
Completed 3 rounds + 10 DLs
Went straight to the gym after BJJ b/c I didn't think working out the next morning was going to be a good plan. I was nice and loose for the squats, but probably too tired for the WOD. The weight was perfect for the DLs, as I was able to do them unbroken and focus on form. The pushups were killer. Need to get on a X number of pushups a day program b/c I'm tired of sucking at those.
The SUs were also strangely difficult. Felt uncoordinated and unable to keep count of where I was. I can't wait to keep count on DUs. Anyone that has a clever method of counting skips, please share.
Afternoon
Ultimate Frisbee 1hr
I finally, finally caught a long pass on the run while a defender was breathing down my neck. Felt so awesome. My knee felt a bit hinky on the run down to the park, but once we started playing it was fine. Probably shouldn't have played after yesterday's run, but oh well...
Evening
BJJ 1.5hrs
Worked with Zak on mount control, chokes from mount and omoplata defense. Could drill that stuff all day. Miss having Scott or Gary there every class. Had four rolls after the technique and they went fairly well. I need to focus on sweeping from guard instead of always/only going for submissions. Did get a triangle though.
Later in the Evening...
Lift & WOD
BS: 45lb x 5 x 2; 65lb x 5; 75lb x 5; 85lb x 5
Squats felt pretty good. My knees are no where near as stable as I would like, they probably shake like leaves on a tree, but my depth is good and someday (SOMEDAY!) I will get serious about working on my abductors/adductors.
WOD
AMRAP 12min
65lb Deadlift x 10
Pushups x 20
Single Unders x 60
Completed 3 rounds + 10 DLs
Went straight to the gym after BJJ b/c I didn't think working out the next morning was going to be a good plan. I was nice and loose for the squats, but probably too tired for the WOD. The weight was perfect for the DLs, as I was able to do them unbroken and focus on form. The pushups were killer. Need to get on a X number of pushups a day program b/c I'm tired of sucking at those.
The SUs were also strangely difficult. Felt uncoordinated and unable to keep count of where I was. I can't wait to keep count on DUs. Anyone that has a clever method of counting skips, please share.
7/21
Afternoon
Ultimate Frisbee 1hr
Had a pretty good game. 4x4 for the most part. I switched sides after 10mins b/c our 8th man showed up. Totally brain-farted and threw to the wrong team for the next several posessions. Had a couple of good catches, good defense and tried to cram in some throws that I don't have enough finesse for yet.
Evening
BJJ 1.5hrs
Worked on technique with Gary and then rolled ~20min with him. Great, great rolls. I was able to clean up some techniques that I had worked on for the past week during the drills and then played my bottom game for most of the rolling portion. My "game" in this instance means that he had me in a tight side-control and I vainly tried to escape. Loved it though...realized that I need to pay more attention to which way I'm shrimping/upa'ing out instead of blindly flailing.
He tried to pass my guard several times and dug those elbows in good to my thighs...which means the squats tomorrow morning ought to feel reeeal nice.
Yesterday was a rest day. I'm getting better at taking rest days. Look Ma, improvement!
Afternoon
Ultimate Frisbee 1hr
Had a pretty good game. 4x4 for the most part. I switched sides after 10mins b/c our 8th man showed up. Totally brain-farted and threw to the wrong team for the next several posessions. Had a couple of good catches, good defense and tried to cram in some throws that I don't have enough finesse for yet.
Evening
BJJ 1.5hrs
Worked on technique with Gary and then rolled ~20min with him. Great, great rolls. I was able to clean up some techniques that I had worked on for the past week during the drills and then played my bottom game for most of the rolling portion. My "game" in this instance means that he had me in a tight side-control and I vainly tried to escape. Loved it though...realized that I need to pay more attention to which way I'm shrimping/upa'ing out instead of blindly flailing.
He tried to pass my guard several times and dug those elbows in good to my thighs...which means the squats tomorrow morning ought to feel reeeal nice.
Yesterday was a rest day. I'm getting better at taking rest days. Look Ma, improvement!
7/22Turns out I wasn't scheduled to do squats today. However, I was scheduled to do deadlifts, which feel just as a terrific as squats would have after the bruising that I got in BJJ last night.
Day 3 of Chris' program.
Lift:
Deadlift 65lb x 5; 75lb x 5; 85lb x 5
Metcon:
10-8-6-4-2 Dips
400m Run between reps
Completed in 13:48
25 throw med ball against wall in sit up position (untimed)
The metcon was good. Did all of the dips with 40lb assistance except for the last two. Next time I'll lower the assistance to 30lb on rep 6 and 20lb on rep 4. The transition to and from the treadmill wasn't as bad as I thought it was going to be. I tried leaving it on the first time but it turned itself off. Thanks treadmill. Could have done the first couple of runs at a faster pace if I was, you know, awake.
Day 3 of Chris' program.
Lift:
Deadlift 65lb x 5; 75lb x 5; 85lb x 5
Metcon:
10-8-6-4-2 Dips
400m Run between reps
Completed in 13:48
25 throw med ball against wall in sit up position (untimed)
The metcon was good. Did all of the dips with 40lb assistance except for the last two. Next time I'll lower the assistance to 30lb on rep 6 and 20lb on rep 4. The transition to and from the treadmill wasn't as bad as I thought it was going to be. I tried leaving it on the first time but it turned itself off. Thanks treadmill. Could have done the first couple of runs at a faster pace if I was, you know, awake.
7/22
Afternoon
Frisbee 1hr
Had a decent game. Played good defense and had quite a few deflections. Feel like my defense has turned the corner in the past month or so.
7/23-7/24
Weeding. Lots and lots of weeding.
7/25
BS: 45lb x 5 x 2; 65lb x 5; 75lb x 5; 85lb x 5 x 3
Bench: 45lb x 5; 95lb x 5; 105lb x 5 x 3
Seated Row: 40lb x 12; 50lb x 10
TTB: 5
Dips: 4
Did not warm up adequately. Didn't stretch enough nor did I get the heart pumping sufficiently. Felt like my knees were flapping in and out all of the over place during the squats. Adductor/Abductor seemed bitter from the weeding. Surprisingly, bench felt really good and I could have gone for 115lb for probably 3 reps. Did the seated row to try to work my lower back but not sure that my form was right.
Not the biggest fan of working out at 5am.
Afternoon
Frisbee 1hr
Had a decent game. Played good defense and had quite a few deflections. Feel like my defense has turned the corner in the past month or so.
7/23-7/24
Weeding. Lots and lots of weeding.
7/25
BS: 45lb x 5 x 2; 65lb x 5; 75lb x 5; 85lb x 5 x 3
Bench: 45lb x 5; 95lb x 5; 105lb x 5 x 3
Seated Row: 40lb x 12; 50lb x 10
TTB: 5
Dips: 4
Did not warm up adequately. Didn't stretch enough nor did I get the heart pumping sufficiently. Felt like my knees were flapping in and out all of the over place during the squats. Adductor/Abductor seemed bitter from the weeding. Surprisingly, bench felt really good and I could have gone for 115lb for probably 3 reps. Did the seated row to try to work my lower back but not sure that my form was right.
Not the biggest fan of working out at 5am.
Wednesday, July 20, 2011
6 Mile Run (and then some...)
7/18
Afternoon
6 mile run - Centennial Trail @ Riverside State Park -> Stone St (80F)
Completed in 59:58:58
I haven't gone out to just run for the better part of 6 months. I signed up for the Dirty Dash on Aug 20th, which is similar to the Warrior Dash with a distance of 10k. Figured I better find out if my hinky feet would hold up for that long.
I've done a lot of ultimate frisbee since November. I wasn't sure how frisbee would translate to a long-distance (for me) run, but it seems to have translated pretty well. Clocked in 2 seconds under 60mins. Really had no expectation of how quickly I would finish, but am very happy that it was in an hour. Rough estimate on the distance, but it felt pretty consistently like a 10min/mile pace.
Foot started acting up at 45min in and I almost had to stop at 48min, but I was able to get off the pavement for a bit and finished up. Foot was sore by the end, but not the activity-halting pain that I usually get.
Afternoon
6 mile run - Centennial Trail @ Riverside State Park -> Stone St (80F)
Completed in 59:58:58
I haven't gone out to just run for the better part of 6 months. I signed up for the Dirty Dash on Aug 20th, which is similar to the Warrior Dash with a distance of 10k. Figured I better find out if my hinky feet would hold up for that long.
I've done a lot of ultimate frisbee since November. I wasn't sure how frisbee would translate to a long-distance (for me) run, but it seems to have translated pretty well. Clocked in 2 seconds under 60mins. Really had no expectation of how quickly I would finish, but am very happy that it was in an hour. Rough estimate on the distance, but it felt pretty consistently like a 10min/mile pace.
Foot started acting up at 45min in and I almost had to stop at 48min, but I was able to get off the pavement for a bit and finished up. Foot was sore by the end, but not the activity-halting pain that I usually get.
7/19
Afternoon
Ultimate Frisbee 1hr
I finally, finally caught a long pass on the run while a defender was breathing down my neck. Felt so awesome. My knee felt a bit hinky on the run down to the park, but once we started playing it was fine. Probably shouldn't have played after yesterday's run, but oh well...
Evening
BJJ 1.5hrs
Worked with Zak on mount control, chokes from mount and omoplata defense. Could drill that stuff all day. Miss having Scott or Gary there every class. Had four rolls after the technique and they went fairly well. I need to focus on sweeping from guard instead of always/only going for submissions. Did get a triangle though.
Later in the Evening...
Lift & WOD
BS: 45lb x 5 x 2; 65lb x 5; 75lb x 5; 85lb x 5
Squats felt pretty good. My knees are no where near as stable as I would like, they probably shake like leaves on a tree, but my depth is good and someday (SOMEDAY!) I will get serious about working on my abductors/adductors.
WOD
AMRAP 12min
65lb Deadlift x 10
Pushups x 20
Single Unders x 60
Completed 3 rounds + 10 DLs
Went straight to the gym after BJJ b/c I didn't think working out the next morning was going to be a good plan. I was nice and loose for the squats, but probably too tired for the WOD. The weight was perfect for the DLs, as I was able to do them unbroken and focus on form. The pushups were killer. Need to get on a X number of pushups a day program b/c I'm tired of sucking at those.
The SUs were also strangely difficult. Felt uncoordinated and unable to keep count of where I was. I can't wait to keep count on DUs. Anyone that has a clever method of counting skips, please share.
Afternoon
Ultimate Frisbee 1hr
I finally, finally caught a long pass on the run while a defender was breathing down my neck. Felt so awesome. My knee felt a bit hinky on the run down to the park, but once we started playing it was fine. Probably shouldn't have played after yesterday's run, but oh well...
Evening
BJJ 1.5hrs
Worked with Zak on mount control, chokes from mount and omoplata defense. Could drill that stuff all day. Miss having Scott or Gary there every class. Had four rolls after the technique and they went fairly well. I need to focus on sweeping from guard instead of always/only going for submissions. Did get a triangle though.
Later in the Evening...
Lift & WOD
BS: 45lb x 5 x 2; 65lb x 5; 75lb x 5; 85lb x 5
Squats felt pretty good. My knees are no where near as stable as I would like, they probably shake like leaves on a tree, but my depth is good and someday (SOMEDAY!) I will get serious about working on my abductors/adductors.
WOD
AMRAP 12min
65lb Deadlift x 10
Pushups x 20
Single Unders x 60
Completed 3 rounds + 10 DLs
Went straight to the gym after BJJ b/c I didn't think working out the next morning was going to be a good plan. I was nice and loose for the squats, but probably too tired for the WOD. The weight was perfect for the DLs, as I was able to do them unbroken and focus on form. The pushups were killer. Need to get on a X number of pushups a day program b/c I'm tired of sucking at those.
The SUs were also strangely difficult. Felt uncoordinated and unable to keep count of where I was. I can't wait to keep count on DUs. Anyone that has a clever method of counting skips, please share.
Monday, July 18, 2011
New Program
7/16
BJJ 1.5hrs
Mostly new folks in class. Holly taught, so I worked some advanced techniques with Jim. I need to get back into writing down the details of techniques after class.
7/18
Morning
Lift ~30min
Abbreviated warm-up since I was very short on time. Did the first workout that Chris Kent drew up for me.
Press 35lb x 5; 40lb x 5; 45lb x 5 (65%, 75% & 85% of my 1RM)
AMRAP 7min
15 KBS (20lb)
20 squats
Completed: 4 rounds + 2 KBS
25 Toes-to-Bar (untimed)
Felt like I could have done the squats quicker, especially if I had time for a solid warm-up. Really, really wish the gym would pony up a 25lb or 30lb KB. 20lb feels too easy, but I'd probably hurt myself jumping right to 35lb.
Have never tried TTB before and wasn't exactly sure how to tackle it, but after a couple I seemed to get the hang of it. Could only do 3 or so at a time and pretty sure I got some weird looks from the early morning globo community. Great movement though...I like it even better than KTE.
BJJ 1.5hrs
Mostly new folks in class. Holly taught, so I worked some advanced techniques with Jim. I need to get back into writing down the details of techniques after class.
7/18
Morning
Lift ~30min
Abbreviated warm-up since I was very short on time. Did the first workout that Chris Kent drew up for me.
Press 35lb x 5; 40lb x 5; 45lb x 5 (65%, 75% & 85% of my 1RM)
AMRAP 7min
15 KBS (20lb)
20 squats
Completed: 4 rounds + 2 KBS
25 Toes-to-Bar (untimed)
Felt like I could have done the squats quicker, especially if I had time for a solid warm-up. Really, really wish the gym would pony up a 25lb or 30lb KB. 20lb feels too easy, but I'd probably hurt myself jumping right to 35lb.
Have never tried TTB before and wasn't exactly sure how to tackle it, but after a couple I seemed to get the hang of it. Could only do 3 or so at a time and pretty sure I got some weird looks from the early morning globo community. Great movement though...I like it even better than KTE.
Saturday, July 16, 2011
7/13
Rest Day.
Really. Didn't do any activity (even though I was going to hit the gym in the evening). So proud.
7/14
Morning
Lift
BS: 45lb x 5 x 2; 65lb x 5; 85lb x 5 x 3
Bench: 45lb x 5; 95lb x 5 x 3
Pullups: 7
Dips: 3
Light workout. Didn't have much time and had a crazy morning. Didn't do much in the way of warm-up sets. Meh. Will hopefully be able to get into a regular routine with enough time to lift properly in two weeks or so.
Rest Day.
Really. Didn't do any activity (even though I was going to hit the gym in the evening). So proud.
7/14
Morning
Lift
BS: 45lb x 5 x 2; 65lb x 5; 85lb x 5 x 3
Bench: 45lb x 5; 95lb x 5 x 3
Pullups: 7
Dips: 3
Light workout. Didn't have much time and had a crazy morning. Didn't do much in the way of warm-up sets. Meh. Will hopefully be able to get into a regular routine with enough time to lift properly in two weeks or so.
7/14
Afternoon
Frisbee 1hr
Played in the park that is a 10min jog away, so had 20min jogging on top of frisbee. Played ok, had some good catches. Still timid on jumping against people to get a high toss. I'll get over that mental block. Someday.
Evening
BJJ 1.5hrs
Tired. Fortunately, worked with Holly on advanced techniques the entire class. We rolled together twice and (shocker) I was in my guard most of the time. I tried some sweeps, got to side-control and mount a couple of times. Didn't feel exhausted during the rolling, but just no energy during the drills. Had some bad news at work so was probably a bit emotionally drained.
Afternoon
Frisbee 1hr
Played in the park that is a 10min jog away, so had 20min jogging on top of frisbee. Played ok, had some good catches. Still timid on jumping against people to get a high toss. I'll get over that mental block. Someday.
Evening
BJJ 1.5hrs
Tired. Fortunately, worked with Holly on advanced techniques the entire class. We rolled together twice and (shocker) I was in my guard most of the time. I tried some sweeps, got to side-control and mount a couple of times. Didn't feel exhausted during the rolling, but just no energy during the drills. Had some bad news at work so was probably a bit emotionally drained.
7/15
Afternoon
Afternoon
Frisbee 1hr
Had one stellar catch. Turns out that practicing forward rolls in BJJ last night applied well to diving for a frisbee.
Played on the field that gets drenched via sprinklers an hour before we start. I will remember my cleats next time. I will.
Thinking of doing some sort of metcon tonight...might take the kb and wallball over to the school and do something with jumps, pullups, etc. Seems like a sin to be inside a gym on a warm summer evening.
Had one stellar catch. Turns out that practicing forward rolls in BJJ last night applied well to diving for a frisbee.
Played on the field that gets drenched via sprinklers an hour before we start. I will remember my cleats next time. I will.
Thinking of doing some sort of metcon tonight...might take the kb and wallball over to the school and do something with jumps, pullups, etc. Seems like a sin to be inside a gym on a warm summer evening.
Evening
Decided to tackle a modification of the Filthy Fifty at the playground. Just, wow.
50 box jumps 20"
50 jumping pullups
50 KB swings 20lb
50 walking lunge
50 KTE
50 push press 20lb kb alternating left and right
50 sit ups
50 wall ball 10lb
50 burpees
50 single unders
Time: 38:23
More or less happy with this. I never would have got the KTE on a regular pullup bar. Fortunately, the playground had static, metal rings hanging that kids could make their way across. I used those, similar to how some pullup "bars" have the two parallel stubs sticking out instead of one straight bar. Even with that, the KTEs were miserable. Not as miserable as the burpees, which I had to break into sets of 5.
Probably should have subbed 100 or 150 single unders for the DUs but decided to leave it at that. I probably could have pressed a 35lb bar if I had one available. Fairly happy with doing this more or less as prescribed. Very happy with getting it done on a beautiful summer evening!Wednesday, July 13, 2011
July Heat (finally)
Previous post should be dated 7/9 - 7/10.
7/11
Afternoon
Ultimate Frisbee - 1hr
After the long winter and cold Spring, 80 degrees felt HOT yesterday. Overall I was pretty happy with how I did. Should have hydrated better pre-game. Apparently a liter and a half of water isn't enough to sprint in the heat for an hour.
Evening
Lift and modified "Jack"
BS: 45 x 5 x 2; 65 x 5; 85 x 5 x 3; 95 x 3
DL: 45 x 5 x 2; 65 x 5; 85 x 3
Meh. First time I've lifted on my own in a month. Really really focused on keeping my back neutral. I think I did pretty well on the deads, except the 85lb felt heavy. *sigh* Holding off on bench/press work b/c my right arm is sore from the 5-6hrs of tennis over the weekend.
Modified "Jack"
10min AMRAP
10 wallball (10lb)
10 kb swings (20lb)
10 box jumps (24")
5 rounds plus 3 box jumps.
Everything unbroken, except for pauses between some jumps. Wanted to do a heavier ball but the gym didn't seem to have anything between 10lb and 40lb. Should have done a heavier KB too. Still got a good sweat going. If I went the full 20min I'd probably keep the weights as is. That sounds like a real treat.
Had one of my best nutrition days yesterday. The only thing missing was sweet potato. Hmmm...I take it back then. Terrible nutrition day. :P
7/11
Afternoon
Ultimate Frisbee - 1hr
After the long winter and cold Spring, 80 degrees felt HOT yesterday. Overall I was pretty happy with how I did. Should have hydrated better pre-game. Apparently a liter and a half of water isn't enough to sprint in the heat for an hour.
Evening
Lift and modified "Jack"
BS: 45 x 5 x 2; 65 x 5; 85 x 5 x 3; 95 x 3
DL: 45 x 5 x 2; 65 x 5; 85 x 3
Meh. First time I've lifted on my own in a month. Really really focused on keeping my back neutral. I think I did pretty well on the deads, except the 85lb felt heavy. *sigh* Holding off on bench/press work b/c my right arm is sore from the 5-6hrs of tennis over the weekend.
Modified "Jack"
10min AMRAP
10 wallball (10lb)
10 kb swings (20lb)
10 box jumps (24")
5 rounds plus 3 box jumps.
Everything unbroken, except for pauses between some jumps. Wanted to do a heavier ball but the gym didn't seem to have anything between 10lb and 40lb. Should have done a heavier KB too. Still got a good sweat going. If I went the full 20min I'd probably keep the weights as is. That sounds like a real treat.
Had one of my best nutrition days yesterday. The only thing missing was sweet potato. Hmmm...I take it back then. Terrible nutrition day. :P
7/12
Afternoon
Ultimate Frisbee 1hr
Hydrated better beforehand. Played fairly well again, although I ended up guarding two pretty fast guys near the end b/c we were short-handed. Ran back to work instead of getting a ride, so an extra half mile or so jog to "cool down" in 80+ degree heat.
Evening
BJJ 1.5hrs
Great to get back on the mats. Was tired before I left due to not getting enough sleep this week, but once we warmed up I was fine. Went over some basic moves and then moved to more advanced techniques. Omoplata defense (kick legs one way in a sortof cartwheel and end up in side-control, roll the other way and you end up in their guard again). Also did double-ankle sweep to armbar, scissor sweep and push sweep from guard. Rolled with Z twice and had very well-matched rolls with him. Rolled with Taylor once or twice and kept one hand on my belt to make it more fair. Haven't ever done that before and it was very difficult. It's a great training idea.
Probably won't do any type of running today since I've done a fair amount of that between tennis and frisbee. Will hopefully get under a barbell though.
Afternoon
Ultimate Frisbee 1hr
Hydrated better beforehand. Played fairly well again, although I ended up guarding two pretty fast guys near the end b/c we were short-handed. Ran back to work instead of getting a ride, so an extra half mile or so jog to "cool down" in 80+ degree heat.
Evening
BJJ 1.5hrs
Great to get back on the mats. Was tired before I left due to not getting enough sleep this week, but once we warmed up I was fine. Went over some basic moves and then moved to more advanced techniques. Omoplata defense (kick legs one way in a sortof cartwheel and end up in side-control, roll the other way and you end up in their guard again). Also did double-ankle sweep to armbar, scissor sweep and push sweep from guard. Rolled with Z twice and had very well-matched rolls with him. Rolled with Taylor once or twice and kept one hand on my belt to make it more fair. Haven't ever done that before and it was very difficult. It's a great training idea.
Probably won't do any type of running today since I've done a fair amount of that between tennis and frisbee. Will hopefully get under a barbell though.
Monday, July 11, 2011
Mixed Doubles 7.0 Tournament
7/10 - 7/11
Tennis - 7.0 Mixed Doubles
Just...wow. Things improved a bit from the first match on Friday. Played twice on Saturday. I won in the morning but got demolished in the evening. Rest of the team did well enough to get us into the semis on Sunday morning. I sat out the semis and the team squeaked two wins to put us in the finals.
Sadly, our finals match was against the team that beat us Saturday evening. Tough, tough team. I had a different partner and was lined up against a different opponent. The result was much, much worse than Saturday. My partner was frustrated with his play. I played one of my best matches of the weekend but we got creamed 1-6, 0-6. Ouch.
Overall I'm ok with how I played. My net play got better as the weekend progressed. I hit maybe one alley shot out of twenty. :( I didn't double-fault nearly as bad as I had been in the women's matches the past couple of weeks. My endurance was fine, and I had some pretty good gets. My forehands and backhands were ok. I had a predictably difficult time returning the men's serves. I'm excited that our team made it to the semis and that we were able to play 5 matches as a team (I played 4). No tennis plans for awhile...probably a good idea to take a break for bit.
Looking to start lifting again this week and do a few WODs. Sleep is going to be an issue, but not much I can do about that.
Tennis - 7.0 Mixed Doubles
Just...wow. Things improved a bit from the first match on Friday. Played twice on Saturday. I won in the morning but got demolished in the evening. Rest of the team did well enough to get us into the semis on Sunday morning. I sat out the semis and the team squeaked two wins to put us in the finals.
Sadly, our finals match was against the team that beat us Saturday evening. Tough, tough team. I had a different partner and was lined up against a different opponent. The result was much, much worse than Saturday. My partner was frustrated with his play. I played one of my best matches of the weekend but we got creamed 1-6, 0-6. Ouch.
Overall I'm ok with how I played. My net play got better as the weekend progressed. I hit maybe one alley shot out of twenty. :( I didn't double-fault nearly as bad as I had been in the women's matches the past couple of weeks. My endurance was fine, and I had some pretty good gets. My forehands and backhands were ok. I had a predictably difficult time returning the men's serves. I'm excited that our team made it to the semis and that we were able to play 5 matches as a team (I played 4). No tennis plans for awhile...probably a good idea to take a break for bit.
Looking to start lifting again this week and do a few WODs. Sleep is going to be an issue, but not much I can do about that.
Friday, July 8, 2011
At Least I Didn't Double Fault
Took a real rest day yesterday. Probably should have rolled and stretched. Proud of myself for taking the day off.
Had my first 7.0 mixed doubles match today.
Had my first 7.0 mixed doubles match today.
So, so frustrating. I seem to remember being mentally tough, especially at the end of matches. However, I've fallen into a vat of meh lately. We got the first set 7-5, then went on a vacation in the second and were down 5-1 until we pulled it together and got at least a couple of games (3-6). Third set tiebreak and we're down 4-1. We keep going for it and get it to 8-8. Awesome, right? We lose the next point 8-9, and then it's my serve. I get the serve in, am given an easy return and then I COMPLETELY FLUB THE BALL. On match point. How embarrassing. I don't even know what I did, but it was a totally lame frame shot that went straight in the air. Pretty distraught over that. I don't mind if I'm beat, but to frame an easy ball on match point is terrible. Ugh. I'm not enjoying tennis of late.
Would really like to get a solid workout in this evening, but with two more matches tomorrow, should probably take it easy. Might do some bodyweight stuff, jump rope, light KB work.
MEH.
Thursday, July 7, 2011
Double-Faulting is Easy
7/6
Afternoon
Trainer ~1hr
-crunches on the ball
-bent over rows
-romanian deads
-deads
-db presses
-squats
Finally got under the bar for squats. I could immediately tell when my feet were starting to track out. Wasn't watching my knees, but one of them started to cave. Didn't push the depth, and took a break to foam roll and do hydrants on the side that was caving. Went back to the rack and saw immediate improvement. I was getting about 3/4 depth with the correct form. *sigh* I should probably roll, stretch and do the activation exercises for my calves every. single. day. Who knew?
He gave me 15lb DBs to press and I was thinking "are you serious"? Turns out incline pressing using correct form to engage your back correctly is hard.
Deads were also really, really hard when doing them correctly. Part of it is that I have so much in my head (butt back but stay up, arch arch ARCH the back, eyes up, etc) that I have to think through each movement. It's like learning a complicated technique in BJJ...thinking while you are moving usually leads to some herky jerky.
Evening
3.5 Doubles Match
We won! The drought is over! 6-4, 6-3. I had another round of three double-faults in a row. Distressing. I don't know what happened to my serve, but sometimes it is a disaster. I played ok, but I know that I can play much better. Hopefully my game will improve in the mixed doubles tournament this weekend. Otherwise it's going to be a loooooong weekend for my partners.
Afternoon
Trainer ~1hr
-crunches on the ball
-bent over rows
-romanian deads
-deads
-db presses
-squats
Finally got under the bar for squats. I could immediately tell when my feet were starting to track out. Wasn't watching my knees, but one of them started to cave. Didn't push the depth, and took a break to foam roll and do hydrants on the side that was caving. Went back to the rack and saw immediate improvement. I was getting about 3/4 depth with the correct form. *sigh* I should probably roll, stretch and do the activation exercises for my calves every. single. day. Who knew?
He gave me 15lb DBs to press and I was thinking "are you serious"? Turns out incline pressing using correct form to engage your back correctly is hard.
Deads were also really, really hard when doing them correctly. Part of it is that I have so much in my head (butt back but stay up, arch arch ARCH the back, eyes up, etc) that I have to think through each movement. It's like learning a complicated technique in BJJ...thinking while you are moving usually leads to some herky jerky.
Evening
3.5 Doubles Match
We won! The drought is over! 6-4, 6-3. I had another round of three double-faults in a row. Distressing. I don't know what happened to my serve, but sometimes it is a disaster. I played ok, but I know that I can play much better. Hopefully my game will improve in the mixed doubles tournament this weekend. Otherwise it's going to be a loooooong weekend for my partners.
Tuesday, July 5, 2011
Sandbag Chipper
To celebrate the 4th, I did a sandbag chipper that I borrowed from Blair Morrison. I had about 30lb in the bag, but it felt much heavier. I have two mini bags in the canvas bag and had to pull one of those out for the OH work. Either my scale lied or I'm terrible at lifting objects over my head. When I used both weights in the canvas bag it was awkward because the bag is meant to hold 80lb+ worth of weight and I had...well...30lb.
200m carry
30 zercher squat
30 chest to overhead
200m carry
30 ground to shoulder
30 OH lunge
200m carry
30 wrap around
30 thruster
100m throw
Total time was 26:15.
Since I was at the track, I decided to run some 100m repeats for fun. Did 5 x 100m with about 10 seconds rest between sprints. Times were something like 23, 22, 22, 21, 19.
200m carry
30 zercher squat
30 chest to overhead
200m carry
30 ground to shoulder
30 OH lunge
200m carry
30 wrap around
30 thruster
100m throw
Total time was 26:15.
Since I was at the track, I decided to run some 100m repeats for fun. Did 5 x 100m with about 10 seconds rest between sprints. Times were something like 23, 22, 22, 21, 19.
Tuesday, June 28, 2011
Upward Swing
I've got to be heading for one b/c the down has been pretty....down. I played like crap in my doubles tennis match last night. We were competitive and playing fairly well in the 1st set, but we lost 4-6. We shouldn't have. I was going for too much and trying to hit difficult winners a lot. In the 2nd set, we were up 5-4 and I was serving. I don't think I had lost my serve the entire match. I double fault on the first three points! TERRIBLE. I can't remember ever double faulting that much before. My serve has been a little hinky since May, but I think that was just a mental plunge. I think we either got to 40-30 or deuce but lost the game and ended up losing the 2nd set 5-7.
I was pretty down on myself, b/c we should have at least won the second set and taken it to a 3rd set tiebreak. The set was in my hands and I totally blew it. I'm chalking it up to just being one of those days. Had an emotionally rough day at work so that probably contributed too.
The next day I'm already feeling better mentally and really ready to get back on the workout train. Will do some stretching today for lunch and then some sort of met-con. Lifting to start again soon, probably tomorrow. Lifting heavy things usually makes me feel better.
I was pretty down on myself, b/c we should have at least won the second set and taken it to a 3rd set tiebreak. The set was in my hands and I totally blew it. I'm chalking it up to just being one of those days. Had an emotionally rough day at work so that probably contributed too.
The next day I'm already feeling better mentally and really ready to get back on the workout train. Will do some stretching today for lunch and then some sort of met-con. Lifting to start again soon, probably tomorrow. Lifting heavy things usually makes me feel better.
Monday, June 27, 2011
The Losses Pile Up
Saturday was a big day.
Started off with mixed doubles practice. I'm really glad that I went, b/c I haven't played with men that really quite serious about winning in awhile. Joe had a mean kick-serve that I was able to return once. ONCE. I could not time that thing for the life. When I tried to come in and take it early, I became concerned for my well-being b/c he had quite a lot of a pace on it. He had it kicking over to the left quite a bit, so I thought I had it all figured out when he kicked it to the right and it was all I could do to move my head out of the way in time before getting clocked. *sigh*
I did fine with everyone else though. Played better than I thought I would since I've been doing nothing but lose at doubles once a week.
Immediately following mixed doubles practice was BJJ. Holly was instructing, so she went over some basics with a new kid (teenager) and Walter and she and I reviewed the ankle-sweep and kimura defense from last week. Another mellow class. I rolled with Walter twice at the end. I was happy with the rolls. Really need to work on subs from the guard when someone has committed their arm high up on my body (i.e. trying to perform a lapel choke).
Saturday evening I officially received my blue belt at graduation. w00t!
Sunday
Played a competitive 2hr doubles match. The sun was shining, the courts were empty and we went after it. Linda and I took the first set 6-3, dropped the second set 4-6 and lost a heart-breaking tiebreaker at 9-11. We were down 2-7 in the tiebreak and fought back to 9-9. Really impressed that we hung in there and made it tight. Bummed that we lost...we really did come close and we had our chances to win. I got a little creative several times and was overthinking my shots in the beginning of the 2nd set and the beginning of the tiebreak. When we tried, we did a good job of taking the net. More of that, please.
Started off with mixed doubles practice. I'm really glad that I went, b/c I haven't played with men that really quite serious about winning in awhile. Joe had a mean kick-serve that I was able to return once. ONCE. I could not time that thing for the life. When I tried to come in and take it early, I became concerned for my well-being b/c he had quite a lot of a pace on it. He had it kicking over to the left quite a bit, so I thought I had it all figured out when he kicked it to the right and it was all I could do to move my head out of the way in time before getting clocked. *sigh*
I did fine with everyone else though. Played better than I thought I would since I've been doing nothing but lose at doubles once a week.
Immediately following mixed doubles practice was BJJ. Holly was instructing, so she went over some basics with a new kid (teenager) and Walter and she and I reviewed the ankle-sweep and kimura defense from last week. Another mellow class. I rolled with Walter twice at the end. I was happy with the rolls. Really need to work on subs from the guard when someone has committed their arm high up on my body (i.e. trying to perform a lapel choke).
Saturday evening I officially received my blue belt at graduation. w00t!
Sunday
Played a competitive 2hr doubles match. The sun was shining, the courts were empty and we went after it. Linda and I took the first set 6-3, dropped the second set 4-6 and lost a heart-breaking tiebreaker at 9-11. We were down 2-7 in the tiebreak and fought back to 9-9. Really impressed that we hung in there and made it tight. Bummed that we lost...we really did come close and we had our chances to win. I got a little creative several times and was overthinking my shots in the beginning of the 2nd set and the beginning of the tiebreak. When we tried, we did a good job of taking the net. More of that, please.
Friday, June 24, 2011
Light Rolling
Had a very mellow class last night. Holly and I both had sore backs so we paired up and went through a kimura defense where you end up putting your partner in a kimura. Pretty awesome. We also did some double-ankle sweep defense and then putting the arm-bar on someone that is trying to defend. Mounted arm-bar escape. Everything felt pretty awkward, mostly b/c I was paranoid about my back. Not sure what happened, but I did something to tweak it earlier in the day and it was never right during class. Any sortof bridging was a big no-no.
Officially getting my blue belt this weekend at graduation and damned excited about that. :)
Have mixed doubles practice tomorrow morning, immediately followed by BJJ. A doubles match on Sunday to round out the weekend. I really, really hope that we do better on Sunday and at least get 7 or 8 games, even if we lose. Getting crushed and only pulling out a couple of games per match is demoralizing. Onward!
Officially getting my blue belt this weekend at graduation and damned excited about that. :)
Have mixed doubles practice tomorrow morning, immediately followed by BJJ. A doubles match on Sunday to round out the weekend. I really, really hope that we do better on Sunday and at least get 7 or 8 games, even if we lose. Getting crushed and only pulling out a couple of games per match is demoralizing. Onward!
Wednesday, June 22, 2011
First Class as Blue
Had my first class as a blue belt last night. Didn't really feel any different, except that a) there wasn't any pressure of studying for the test and b) we learned techniques that we had never done before. Both of those things made it a great class. Being able to breathe was also pretty fantastic.
Z and I paired off while the white belts worked on their techniques and we started with the working on the double ankle sweep. We then moved to the double ankle sweep defense, getting an armbar while someone is defending and keeping/finishgin it if they try to roll out of it. We then did arm-bar escapes from mount. One where you get the leg off of your head and one where you pendulum yourself up. Also did transitions between those two. Would love to just drill all of that over and over again to get the muscle memory down, especially the immediate defense of grabbing the elbow of the non-arm-barred arm. Overall, nothing too crazy, but it was nice to step outside of the 88 techniques that we've been drilling non-stop for the past couple of months.
Had five 4-minute rounds of rolling afterward. Z and I had a great roll, we were really well-matched. Had decent rolls with the other guys. I was a little tired, but felt a million times better than I did during the test b/c I could BREATHE. I think I am finally getting over this stupid cold.
Z and I paired off while the white belts worked on their techniques and we started with the working on the double ankle sweep. We then moved to the double ankle sweep defense, getting an armbar while someone is defending and keeping/finishgin it if they try to roll out of it. We then did arm-bar escapes from mount. One where you get the leg off of your head and one where you pendulum yourself up. Also did transitions between those two. Would love to just drill all of that over and over again to get the muscle memory down, especially the immediate defense of grabbing the elbow of the non-arm-barred arm. Overall, nothing too crazy, but it was nice to step outside of the 88 techniques that we've been drilling non-stop for the past couple of months.
Had five 4-minute rounds of rolling afterward. Z and I had a great roll, we were really well-matched. Had decent rolls with the other guys. I was a little tired, but felt a million times better than I did during the test b/c I could BREATHE. I think I am finally getting over this stupid cold.
Tuesday, June 21, 2011
Wimbledon is Safe for Awhile Longer
6/21
Tennis 1hr - One Doubles League
Oh dear. The match only took an hour, which is the first indicator that something either went really well in my favor or very poorly. Unfortunately, it was the latter. Team "V" got crushed, 2-6, 1-6. We were down in the first set 0-5 and got a little bit of momentum with 2 games, but that was the beginning and end of our upward swing. Yikes. Our opponents were quite good...top of the league thus far I think. One of them had a really hard serve, fast-paced forehands and could put balls away at the net. The other sliced and diced everything, including the serve. I struggled with that more than anything, took awhile to get used to it.
Not doing too well with this One Doubles league...hopefully brighter days are ahead. :p
Tennis 1hr - One Doubles League
Oh dear. The match only took an hour, which is the first indicator that something either went really well in my favor or very poorly. Unfortunately, it was the latter. Team "V" got crushed, 2-6, 1-6. We were down in the first set 0-5 and got a little bit of momentum with 2 games, but that was the beginning and end of our upward swing. Yikes. Our opponents were quite good...top of the league thus far I think. One of them had a really hard serve, fast-paced forehands and could put balls away at the net. The other sliced and diced everything, including the serve. I struggled with that more than anything, took awhile to get used to it.
Not doing too well with this One Doubles league...hopefully brighter days are ahead. :p
Sunday, June 19, 2011
Blue Belt
6/17
Tested for and passed my blue belt. WOW! I was sick on Thursday to the point where I had to stay home from work and try to sleep. Friday morning I woke up feeling a little less congested, but still sick. I thought it would be a great idea to take DayQuil. NO.
I assumed we'd do a little extra cardio and then get the techniques under way. NO.
We started off with running. No problem. Jumping jacks. Fine. Suicides. Sure. Suicides with pushups at each line. Easy. Then we started doing mountain climbers. More pushups. Holding the plank position. Crunches. I would have been ok at this point (winded of course, but ok), except that I couldn't breathe. Could. Not. Breathe. Couldn't catch my breath. It was terrible. I can work through fatigue, but not being able to take a breath is another matter. Felt like I had asthma. More cardio. More cardio. Wide-stance squats into short stance squats. Holding the horse position. I was in trouble.
Cardio finally over, we go right into techniques. I'm huffing, and in trouble. I'm doing the techniques, but a littled panicked about the whole not being able to take a full breath thing. I keep going, hoping that I'll get it, but without much of a break (we did have a short water break every 10min or so) I never did. It wasn't until we were about halfway through the 88 techniques that I finally stopped gasping. Threw in some more cardio every so often just make sure we were working from muscle memory. Any techniques that required me to stand up made me sad. Techniques that started off with me under side control also made me sad.
In any case, we got through the techniques...and then did some rolling. Probably 4-5 minute rounds, and I had 4 guys. My last roll was pretty bad...I was pretty much balled up in side control with stomach cramps. Ugh. Terrible way to finish.
However, I did earn my blue belt!
Later, in the car, I felt a bit sick. In fact, I didn't feel right until 24hrs later. I was exhausted that night. Test ended at 4:30pm. Went for some food around 6pm, and ate in little tiny bites. Pretty miserable. Two days later I still have the cold or whatever ick I caught last week. Not as bad, and probably (hopefully) won't feel as bad as I did on Friday night for quite some time. I think the DayQuil really screwed up my stomach and I would have been a lot better without it. I really didn't want to drip crap on my partner(s) though! Lesson learned.
Tested for and passed my blue belt. WOW! I was sick on Thursday to the point where I had to stay home from work and try to sleep. Friday morning I woke up feeling a little less congested, but still sick. I thought it would be a great idea to take DayQuil. NO.
I assumed we'd do a little extra cardio and then get the techniques under way. NO.
We started off with running. No problem. Jumping jacks. Fine. Suicides. Sure. Suicides with pushups at each line. Easy. Then we started doing mountain climbers. More pushups. Holding the plank position. Crunches. I would have been ok at this point (winded of course, but ok), except that I couldn't breathe. Could. Not. Breathe. Couldn't catch my breath. It was terrible. I can work through fatigue, but not being able to take a breath is another matter. Felt like I had asthma. More cardio. More cardio. Wide-stance squats into short stance squats. Holding the horse position. I was in trouble.
Cardio finally over, we go right into techniques. I'm huffing, and in trouble. I'm doing the techniques, but a littled panicked about the whole not being able to take a full breath thing. I keep going, hoping that I'll get it, but without much of a break (we did have a short water break every 10min or so) I never did. It wasn't until we were about halfway through the 88 techniques that I finally stopped gasping. Threw in some more cardio every so often just make sure we were working from muscle memory. Any techniques that required me to stand up made me sad. Techniques that started off with me under side control also made me sad.
In any case, we got through the techniques...and then did some rolling. Probably 4-5 minute rounds, and I had 4 guys. My last roll was pretty bad...I was pretty much balled up in side control with stomach cramps. Ugh. Terrible way to finish.
However, I did earn my blue belt!
Later, in the car, I felt a bit sick. In fact, I didn't feel right until 24hrs later. I was exhausted that night. Test ended at 4:30pm. Went for some food around 6pm, and ate in little tiny bites. Pretty miserable. Two days later I still have the cold or whatever ick I caught last week. Not as bad, and probably (hopefully) won't feel as bad as I did on Friday night for quite some time. I think the DayQuil really screwed up my stomach and I would have been a lot better without it. I really didn't want to drip crap on my partner(s) though! Lesson learned.
Wednesday, June 15, 2011
Technique Review
6/14
BJJ 1.5hrs
Everyone was feeling a bit banged up and fatigued so we took it easy and went over techniques for the test that were giving us problems. It was a pretty mellow class and I was thankful for it. I'm feeling decent about the test but of course I wish I had more hours in the day to focus on the techniques.
Bought a foam roller yesterday and started rolling my calves and thighs per my trainer's recommendation. I had NO idea how many ugly knots I had in my calf muscles. Good grief. That was a real eye-opener. I'm hoping this loosening and stretching will help my sad feet.
Got about 5.5hrs of uninterrupted sleep...didn't wake up once during that time period. Wish I could have slept straight through for 8hrs, but I think that will come. I think my body is trying to get a little bit sick, but if I sleep enough, drink enough water and give myself the evil eye it might stay away long enough for me to play awesome tennis and pass my blue belt test. :)
BJJ 1.5hrs
Everyone was feeling a bit banged up and fatigued so we took it easy and went over techniques for the test that were giving us problems. It was a pretty mellow class and I was thankful for it. I'm feeling decent about the test but of course I wish I had more hours in the day to focus on the techniques.
Bought a foam roller yesterday and started rolling my calves and thighs per my trainer's recommendation. I had NO idea how many ugly knots I had in my calf muscles. Good grief. That was a real eye-opener. I'm hoping this loosening and stretching will help my sad feet.
Got about 5.5hrs of uninterrupted sleep...didn't wake up once during that time period. Wish I could have slept straight through for 8hrs, but I think that will come. I think my body is trying to get a little bit sick, but if I sleep enough, drink enough water and give myself the evil eye it might stay away long enough for me to play awesome tennis and pass my blue belt test. :)
Tuesday, June 14, 2011
Incoming...
Blue belt test is on Friday.
A little nervous, but after 2.5hrs of technique drilling on Sunday I feel a lot better about it.
Also have the my doubles match on Wednesday night.
Haven't been sleeping well for the past five days but got better rest last night.
6/6
Lift
Frisbee
6/7
BJJ 1.5hrs
6/8
Lift
6/9
"McGhee"
AMRAP 30mins
5 x Deadlift 70lb
13 x Pushups
9 x Box jumps 24"
Completed 11 rounds. Very, very tough. Pushups were a beast. Would scale differently next time...probably a little more weight on the deadlift and fewer pushups.
6/11
BJJ 1.5hrs
6/12
Tennis 1.5hrs
BJJ 2.5hrs
6/13
Trainer - Foam roll and stretch 1hr
Tennis - Doubles practice 1.5hrs
A little nervous, but after 2.5hrs of technique drilling on Sunday I feel a lot better about it.
Also have the my doubles match on Wednesday night.
Haven't been sleeping well for the past five days but got better rest last night.
6/6
Lift
Frisbee
6/7
BJJ 1.5hrs
6/8
Lift
6/9
"McGhee"
AMRAP 30mins
5 x Deadlift 70lb
13 x Pushups
9 x Box jumps 24"
Completed 11 rounds. Very, very tough. Pushups were a beast. Would scale differently next time...probably a little more weight on the deadlift and fewer pushups.
6/11
BJJ 1.5hrs
6/12
Tennis 1.5hrs
BJJ 2.5hrs
6/13
Trainer - Foam roll and stretch 1hr
Tennis - Doubles practice 1.5hrs
Monday, June 6, 2011
6/4
Lift
BS 45lb x 5 x 2; 65lb x 5; 75lb x 4; 80lb x 3; 90lb x 5 x 3
Bench 45lb x 5 x 2; 65lb x 5; 95lb x 4; 105lb x 3; 110lb x 5 x 3
Deads 45lb x 5 x 2; 65lb x 5; 75lb x 5; 85lb x 5; 95lb x 3
Dips 6; 4; 4
Had an AWESOME lifting session. Felt strong, easy and good.
Followed it up with an abbreviated WOD:
"Jack"
AMRAP 20mins (scaled to 10)
10 push press (45lb)
10 kb swings (20lb)
10 box jumps 24"
Completed 4 rounds. Had eaten early and light the night before and then had walked 3.5miles in the Relay for Life. Woke up late and went to the gym...so not much energy in the system for the WOD.
6/6
Lift
BS 45lb x 5 x 2; 65lb x 5; 75lb x 4; 80lb x 4; 90lb x 5 x 3
Press 20lb x 5; 30lb x 5; 40lb x 5; 45lb x 5 x 3
PC 45lb x 5 x 2; 55lb x 5; 60lb x 3 x 3
Pullups 7; 4; 3
Squats felt pretty good, the press work set felt hard, mostly b/c I was focusing on technique. I'm pretty sure my technique on the power cleans was pretty poor. Other than that, the workout felt pretty good.
Lift
BS 45lb x 5 x 2; 65lb x 5; 75lb x 4; 80lb x 3; 90lb x 5 x 3
Bench 45lb x 5 x 2; 65lb x 5; 95lb x 4; 105lb x 3; 110lb x 5 x 3
Deads 45lb x 5 x 2; 65lb x 5; 75lb x 5; 85lb x 5; 95lb x 3
Dips 6; 4; 4
Had an AWESOME lifting session. Felt strong, easy and good.
Followed it up with an abbreviated WOD:
"Jack"
AMRAP 20mins (scaled to 10)
10 push press (45lb)
10 kb swings (20lb)
10 box jumps 24"
Completed 4 rounds. Had eaten early and light the night before and then had walked 3.5miles in the Relay for Life. Woke up late and went to the gym...so not much energy in the system for the WOD.
6/6
Lift
BS 45lb x 5 x 2; 65lb x 5; 75lb x 4; 80lb x 4; 90lb x 5 x 3
Press 20lb x 5; 30lb x 5; 40lb x 5; 45lb x 5 x 3
PC 45lb x 5 x 2; 55lb x 5; 60lb x 3 x 3
Pullups 7; 4; 3
Squats felt pretty good, the press work set felt hard, mostly b/c I was focusing on technique. I'm pretty sure my technique on the power cleans was pretty poor. Other than that, the workout felt pretty good.
Friday, June 3, 2011
Sun = Energy
6/1
Afternoon
Frisbee 1hr
Was slower than I thought I was going to be, but my defensive positioning was pretty good. I think my body was still recovering from its 48hr slow-down.
6/2
BJJ 1.5hrs
Had a MUCH better class than Tuesday night. My mood and energy was greatly improved. Still feeling edgy about all of the side-control techniques for the test, but feel good about just about everything else (even the self defense and takedowns). Worked on mostly self-defense and takedowns last night. Did a bit of maintaining side-control and guard sweeps. No rolling at the end, which was probably for the best. I did some Frankstein-type work on my knee to try to keep it pain-free and not rip the scab open again and failed on both counts. Got punched in the face by Leslie during...self-defense of all things. :)
6/3
Frisbee
Bagged the lifting this morning, but on reflection probably should have gone. Will go during the weekend.
Afternoon
Frisbee 1hr
Was slower than I thought I was going to be, but my defensive positioning was pretty good. I think my body was still recovering from its 48hr slow-down.
6/2
BJJ 1.5hrs
Had a MUCH better class than Tuesday night. My mood and energy was greatly improved. Still feeling edgy about all of the side-control techniques for the test, but feel good about just about everything else (even the self defense and takedowns). Worked on mostly self-defense and takedowns last night. Did a bit of maintaining side-control and guard sweeps. No rolling at the end, which was probably for the best. I did some Frankstein-type work on my knee to try to keep it pain-free and not rip the scab open again and failed on both counts. Got punched in the face by Leslie during...self-defense of all things. :)
6/3
Frisbee
Bagged the lifting this morning, but on reflection probably should have gone. Will go during the weekend.
Wednesday, June 1, 2011
Some Workouts are Better Left Undone
5/31
BJJ 1.5hrs
6/1
Lift
Squat 45lb x 5 x 2; 65lb x 5; 75lb x 4; 80lb x 5 x 3
Press 20lb x 5; 30lb x 5; 40lb x 5; 45lb x 5 x 3
Pullups 7; 4; 4
Felt very sleepy and NO energy for the workout today. Punted the cleans or deads that I was supposed to do. Had a banging headache after BJJ last night and probably should've punted the entire workout.
BJJ 1.5hrs
6/1
Lift
Squat 45lb x 5 x 2; 65lb x 5; 75lb x 4; 80lb x 5 x 3
Press 20lb x 5; 30lb x 5; 40lb x 5; 45lb x 5 x 3
Pullups 7; 4; 4
Felt very sleepy and NO energy for the workout today. Punted the cleans or deads that I was supposed to do. Had a banging headache after BJJ last night and probably should've punted the entire workout.
Monday, May 30, 2011
More Memorial Weekend Hero WODs
5/29
Adam Brown
2 Rounds
24 Deadlift 65lb
24 Box Jumps 24"
24 Wallballs 8lb
24 Bench 70lb
24 Box Jumps 24"
24 Wallballs 8lb
24 Cleans 45lb
27:19
I did a good job of picking out the appropriate weights. Heavy enough to work, but not so heavy that I couldn't do most of it unbroken (only part that was unbroken was the 2nd set of bench presses). Tried honor Adam, can do better next time. Started to lose grip strength on the last set of cleans.
5/30
Whitten
3 Rounds
22 KB Swings 20lb
22 Box Jumps 24"
Run 400m
22 Burpees
22 Wallballs 10lb
30:43
This is supposed to be five rounds but I hit the 30 minute mark and my feet were getting painful from doing the jumps on concrete. The burpees were the toughest part. I had the KB and jumps on one side of the track and the wallball on the other. Could have done 5 rounds if I scaled it to 11 reps each. If my feet weren't screwed up I probably could have done five full rounds.
A small way to show my appreciation of those who have sacrificed everything for our country.
Adam Brown
2 Rounds
24 Deadlift 65lb
24 Box Jumps 24"
24 Wallballs 8lb
24 Bench 70lb
24 Box Jumps 24"
24 Wallballs 8lb
24 Cleans 45lb
27:19
I did a good job of picking out the appropriate weights. Heavy enough to work, but not so heavy that I couldn't do most of it unbroken (only part that was unbroken was the 2nd set of bench presses). Tried honor Adam, can do better next time. Started to lose grip strength on the last set of cleans.
5/30
Whitten
3 Rounds
22 KB Swings 20lb
22 Box Jumps 24"
Run 400m
22 Burpees
22 Wallballs 10lb
30:43
This is supposed to be five rounds but I hit the 30 minute mark and my feet were getting painful from doing the jumps on concrete. The burpees were the toughest part. I had the KB and jumps on one side of the track and the wallball on the other. Could have done 5 rounds if I scaled it to 11 reps each. If my feet weren't screwed up I probably could have done five full rounds.
A small way to show my appreciation of those who have sacrificed everything for our country.
Sunday, May 29, 2011
Memorial Weekend
5/26
BJJ 1.5hrs
5/27
Morning
Lift
Worked on squat and dead form with Bryan. Maxed bench at 115lb x 3 x 2. Also did tricep extensions, bicep curls and some work with the cables.
Afternoon
Frisbee 1hr
I'm doing a hero WOD each day of the Memorial Day weekend.
5/28
Griff
Run 800m forward, 400m backward, 800m forward, 400m backward
16:26
Did this at the track of a nearby school. Been wanting to try it for awhile. Checked out the playground after the WOD and did 7; 4; 4; 4 pullups/chinups. Did box jumps on tires (~18"). Will be a great spot to take the KB, med ball and/or sandbag and do some work.
BJJ 1.5hrs
5/27
Morning
Lift
Worked on squat and dead form with Bryan. Maxed bench at 115lb x 3 x 2. Also did tricep extensions, bicep curls and some work with the cables.
Afternoon
Frisbee 1hr
I'm doing a hero WOD each day of the Memorial Day weekend.
5/28
Griff
Run 800m forward, 400m backward, 800m forward, 400m backward
16:26
Did this at the track of a nearby school. Been wanting to try it for awhile. Checked out the playground after the WOD and did 7; 4; 4; 4 pullups/chinups. Did box jumps on tires (~18"). Will be a great spot to take the KB, med ball and/or sandbag and do some work.
Thursday, May 26, 2011
More Exercise, More Better
5/24
Afternoon
Frisbee 1hr
Evening
BJJ
More techniques for the test. Went over at least one that I hadn't seen before. Was just three of us, so lots of drilling. Had plenty of energy though.
5/25
Morning
Lift
W/U Row 1500m 7:56
Worked up to the following sets:
BS: 80lb x 5 x 3
Press: 40lb x 5 x 3
DL: 85lb x 5
Pullups: 6; 5; 4
Squats felt better. Press felt relatively easy. Deads felt great until the work set, not sure that my form was quite right. Pullups were a bit of a disappointment, but since I haven't done any in close to two weeks, I shouldn't be surprised.
There's no chance I can pursue the SS or any other LP program with all of the other activity. However, I should be able to increase weight on the press and maybe the bench. I could do more on the squat, but I'm concerned about my form. I think I could get more on the dead and clean, but again with the form.
Still have a week to hit my May goals! I won't hit the strength goals since I had to bail on SS, but I ought to be able to get the metcons. Just need time and no rain would be nice.
Afternoon
Frisbee 1hr
Third day in a row of frisbee and felt pretty good. Didn't feel blazing fast, but fast enough and didn't get overly winded. Did knee slide for a catch and scraped my knee up pretty well. Taking a shower afterwords was rather unpleasant. Doing BJJ 24hrs later may not feel all that great either.
Afternoon
Frisbee 1hr
Evening
BJJ
More techniques for the test. Went over at least one that I hadn't seen before. Was just three of us, so lots of drilling. Had plenty of energy though.
5/25
Morning
Lift
W/U Row 1500m 7:56
Worked up to the following sets:
BS: 80lb x 5 x 3
Press: 40lb x 5 x 3
DL: 85lb x 5
Pullups: 6; 5; 4
Squats felt better. Press felt relatively easy. Deads felt great until the work set, not sure that my form was quite right. Pullups were a bit of a disappointment, but since I haven't done any in close to two weeks, I shouldn't be surprised.
There's no chance I can pursue the SS or any other LP program with all of the other activity. However, I should be able to increase weight on the press and maybe the bench. I could do more on the squat, but I'm concerned about my form. I think I could get more on the dead and clean, but again with the form.
Still have a week to hit my May goals! I won't hit the strength goals since I had to bail on SS, but I ought to be able to get the metcons. Just need time and no rain would be nice.
Afternoon
Frisbee 1hr
Third day in a row of frisbee and felt pretty good. Didn't feel blazing fast, but fast enough and didn't get overly winded. Did knee slide for a catch and scraped my knee up pretty well. Taking a shower afterwords was rather unpleasant. Doing BJJ 24hrs later may not feel all that great either.
Tuesday, May 24, 2011
Sometimes When You Lose, You Still Win
5/19
Did BJJ last Thursday. Felt rusty going in, but was happy that I felt well enough to participate but not negatively effect me Sat/Sun for the tennis playoffs.
5/21
Tennis - 3.5 Singles (Playoffs) - 2hrs
I didn't play that bad in the first set, but I couldn't string two points together and lost 0-6. Second set I was down 3-5 but came back to win 7-5. Felt like I could hit any shot that I wanted. So awesome. Lost the 3rd set tiebreak. Went down early and couldn't recover. Was pretty happy with my performance though. Ran for every ball, had some great gets, continued to hit through the ball. Had a hard time getting my 1st serve in.
5/22
Tennis - 3.5 Singles (Playoffs) - 1.5hrs
Played my butt off again but lost (again). Should have won the first set but blew a 5-4 40-0 lead. Meh. Had some more amazing points, wish they were recorded.
5/23
Morning
Lift
5 min Row (rower display wasn't working right)
Worked up to the following:
Squat: 80lb x 5 x 3
Power Clean: 65lb x 5
Bench: 105: 105lb x 5 x 3
Dips: 3
I'm not sure if my form was ok, but squat felt pretty easy. 80lb felt pretty hard the week before. Had to clean before benching b/c none of the benches were available after my squat. I'm sure my clean form is pretty bad, but it's still fun and I'm not hurting myself. I thought the bench would be the easiest of the three, and I had initially planned on doing 110lb. However, I (smartly) settled on 105lb, as those felt pretty hard. Dips were terrible. Ugh.
Afternoon
Frisbee
Hadn't played in a week (maybe 2?) but did pretty well. Especially considering I had played quite a bit of tennis where I was running all over the place the two days prior. Felt like I had some sprint!
Did BJJ last Thursday. Felt rusty going in, but was happy that I felt well enough to participate but not negatively effect me Sat/Sun for the tennis playoffs.
5/21
Tennis - 3.5 Singles (Playoffs) - 2hrs
I didn't play that bad in the first set, but I couldn't string two points together and lost 0-6. Second set I was down 3-5 but came back to win 7-5. Felt like I could hit any shot that I wanted. So awesome. Lost the 3rd set tiebreak. Went down early and couldn't recover. Was pretty happy with my performance though. Ran for every ball, had some great gets, continued to hit through the ball. Had a hard time getting my 1st serve in.
5/22
Tennis - 3.5 Singles (Playoffs) - 1.5hrs
Played my butt off again but lost (again). Should have won the first set but blew a 5-4 40-0 lead. Meh. Had some more amazing points, wish they were recorded.
5/23
Morning
Lift
5 min Row (rower display wasn't working right)
Worked up to the following:
Squat: 80lb x 5 x 3
Power Clean: 65lb x 5
Bench: 105: 105lb x 5 x 3
Dips: 3
I'm not sure if my form was ok, but squat felt pretty easy. 80lb felt pretty hard the week before. Had to clean before benching b/c none of the benches were available after my squat. I'm sure my clean form is pretty bad, but it's still fun and I'm not hurting myself. I thought the bench would be the easiest of the three, and I had initially planned on doing 110lb. However, I (smartly) settled on 105lb, as those felt pretty hard. Dips were terrible. Ugh.
Afternoon
Frisbee
Hadn't played in a week (maybe 2?) but did pretty well. Especially considering I had played quite a bit of tennis where I was running all over the place the two days prior. Felt like I had some sprint!
Thursday, May 19, 2011
Rest Week
Had a very active week last week (5/8 - 5/15) and paid for it with a cold. Meh. One of my body's last, desparate attempts to tell me to slow down. No activity this week so far. Went to BJJ Tuesday night but just watched. No frisbee. No tennis. No lifting. Was pretty congested yesterday but feel fine today. This forced rest came at a good time, as there was work done on the house and tennis playoffs this weekend. Looking forward to getting back in the saddle with BJJ tonight.
Monday, May 9, 2011
Deadlifts are Easy on Monday
5/9
Lift
W/U
Row 1500m 7:24
Squat 45lb x 5 x 2; 55lb x 5; 70lb x 3; 75 x 2; 80lb x 5 x 3
Press 20lb x 5 x 2; 30lb x 5; 35lb x 5 x 3 (dumbells)
Deadlift 45lb x 5 x 2; 55lb x 5; 65lb x 2; 70lb x 5
Pullups (parallel bars) 7; 5; 2
Didn't sleep well last night. Too hot. Too cold. A couple sips of caffeine late in the evening might have also contributed. Squats are getting harder, but I think my form is relatively decent. Press was fairly easy, deads were really easy and GOOD. Pullups hard. Fell completely off the good foods wagon this weekend. I mean, plummeted. Our tennis team is in first place though...gotta celebrate!
Lift
W/U
Row 1500m 7:24
Squat 45lb x 5 x 2; 55lb x 5; 70lb x 3; 75 x 2; 80lb x 5 x 3
Press 20lb x 5 x 2; 30lb x 5; 35lb x 5 x 3 (dumbells)
Deadlift 45lb x 5 x 2; 55lb x 5; 65lb x 2; 70lb x 5
Pullups (parallel bars) 7; 5; 2
Didn't sleep well last night. Too hot. Too cold. A couple sips of caffeine late in the evening might have also contributed. Squats are getting harder, but I think my form is relatively decent. Press was fairly easy, deads were really easy and GOOD. Pullups hard. Fell completely off the good foods wagon this weekend. I mean, plummeted. Our tennis team is in first place though...gotta celebrate!
Sunday, May 8, 2011
Finish Strong
5/7
Finished the tennis season strong yesterday with a 3.5 Singles win. Two hour match, and there were some points in there were I had to work very, very hard to win (or sadly) lose the point. Tough, tough match. Played Laura, who I had played previously in a tournament at our club sometime in the past year. She beat me then in a 3 set match. We went another 3 sets yesterday, but I came out ahead this time. My serve was pretty erratic. I need to spend a night or two just serving. Some nice serves, but then double-faulted at crucial times. Meh. I had pretty good court coverage, and was really glad that I took 5/6 off as a rest day, as I needed every bit of energy for some of those points. My gas tank felt good though...felt like I could have played a full 3rd set. Pretty happy with my cardio. Very happy that I was able to pull out the 3rd set tiebreak. Was down 0-5 in the 2nd set and still felt really wanted to win the set. Got a couple of games before dropping it. Was good to get some momentum heading into the tiebreak.
5/8
Tennis - Mixed Doubles
Played with the one-armed bandit, and he did pretty well for having one arm in a sling. Way to go TJ. :)
Finished the tennis season strong yesterday with a 3.5 Singles win. Two hour match, and there were some points in there were I had to work very, very hard to win (or sadly) lose the point. Tough, tough match. Played Laura, who I had played previously in a tournament at our club sometime in the past year. She beat me then in a 3 set match. We went another 3 sets yesterday, but I came out ahead this time. My serve was pretty erratic. I need to spend a night or two just serving. Some nice serves, but then double-faulted at crucial times. Meh. I had pretty good court coverage, and was really glad that I took 5/6 off as a rest day, as I needed every bit of energy for some of those points. My gas tank felt good though...felt like I could have played a full 3rd set. Pretty happy with my cardio. Very happy that I was able to pull out the 3rd set tiebreak. Was down 0-5 in the 2nd set and still felt really wanted to win the set. Got a couple of games before dropping it. Was good to get some momentum heading into the tiebreak.
5/8
Tennis - Mixed Doubles
Played with the one-armed bandit, and he did pretty well for having one arm in a sling. Way to go TJ. :)
Friday, May 6, 2011
5/4
Morning
Lift
W/U 1500m row 7:33
Squat 45lb x 5 x 2; 55lb x 5; 65lb x 3; 70lb x 2; 75lb x 5 x 3
Bench 45lb x 5 x 2; 55lb x 5; 70lb x 5 x 3
Power Clean 45lb x ? (just worked on form and getting a feel for it)
Dips 3; 1; 2; 3; 3; 3
Squats are starting to require effort at this weight. Bench is not. Power cleans seem like a lot of fun but I'm probably not doing them right. Dips were terrible today. I can usually knock off 5 for the first set but ugh. I decided to do a couple of extra sets at the end just to get some volume and was able to do 3 consistently. I don't think I was tightening up enough before the descents.
Overall, decent session.
Evening
Tennis 1.5hrs
Hit singles to warm up for match on Saturday. Started off just pasting the ball and spraying it all over the court. Realized that my footwork wasn't right and I was cramming into the ball and as a result my stroke was getting screwed up. V seemed to hit quite a bit of topspin with pace, which also threw me off. I got better after the first 30-45mins. Hope I do well on Saturday! #1 singles, w00t!
5/5
BJJ 1.5hrs
Holy cow. I got submitted from my guard. For those of you that don't know what that means, let me just tell you that it is bad. Should *not* happen. If someone gets an arm that close to your face, you should be making them pay. But I didn't. Props to Damian for getting it, it was totally legit. I didn't feel 100% going into class last night, but still.
Started off with more of the 88 techniques. Learned detailed corrections to some of the movements. Good stuff, we are really getting into the nitty gritty. I'm exciting that we are drilling these fundamental techniques over and over. We practiced most of them at least once w/o a partner, and while some work better than others w/o a partner, it's definitely doable at home to really commit the movements to memory.
Rolls after technique. Bah. Had a good roll with Leslie, she did well. Then the roll with Damian, that I already whined about above. :) I'm glad it happened though...it really hammers home something I need to work on.
Morning
Lift
W/U 1500m row 7:33
Squat 45lb x 5 x 2; 55lb x 5; 65lb x 3; 70lb x 2; 75lb x 5 x 3
Bench 45lb x 5 x 2; 55lb x 5; 70lb x 5 x 3
Power Clean 45lb x ? (just worked on form and getting a feel for it)
Dips 3; 1; 2; 3; 3; 3
Squats are starting to require effort at this weight. Bench is not. Power cleans seem like a lot of fun but I'm probably not doing them right. Dips were terrible today. I can usually knock off 5 for the first set but ugh. I decided to do a couple of extra sets at the end just to get some volume and was able to do 3 consistently. I don't think I was tightening up enough before the descents.
Overall, decent session.
Evening
Tennis 1.5hrs
Hit singles to warm up for match on Saturday. Started off just pasting the ball and spraying it all over the court. Realized that my footwork wasn't right and I was cramming into the ball and as a result my stroke was getting screwed up. V seemed to hit quite a bit of topspin with pace, which also threw me off. I got better after the first 30-45mins. Hope I do well on Saturday! #1 singles, w00t!
5/5
BJJ 1.5hrs
Holy cow. I got submitted from my guard. For those of you that don't know what that means, let me just tell you that it is bad. Should *not* happen. If someone gets an arm that close to your face, you should be making them pay. But I didn't. Props to Damian for getting it, it was totally legit. I didn't feel 100% going into class last night, but still.
Started off with more of the 88 techniques. Learned detailed corrections to some of the movements. Good stuff, we are really getting into the nitty gritty. I'm exciting that we are drilling these fundamental techniques over and over. We practiced most of them at least once w/o a partner, and while some work better than others w/o a partner, it's definitely doable at home to really commit the movements to memory.
Rolls after technique. Bah. Had a good roll with Leslie, she did well. Then the roll with Damian, that I already whined about above. :) I'm glad it happened though...it really hammers home something I need to work on.
Wednesday, May 4, 2011
Threaten the Instructor with a Triangle
5/2
Afternoon
Frisbee. Played ok, part of a 4 x 5 team. I was guarding two people, and did ok although I did get burned a couple of times. Sean threw a dynamite pass in the end zone that I had on my fingertips but instead of snatching it out of the air I tried to grab it with my fingertips of both hands. I need to learn to snatch that sucker out of the air.
I felt like my sprints have improved a bit since last month. I feel like I can get to places a little sooner now. I attribute it to the squats. :)
5/3
BJJ 1.5hrs
Went over more techniques. I'm feeling pretty good about them, but am really appreciating the level detail that we are covering. Last night was the first night in a little while that I've felt like practicing the moves at home in the air (i.e. w/o a partner). It's nice not to be focused on a tournament and to enjoy the techniques for themselves instead of them being a means to an end (if that makes sense).
The best part of class came at the end when we rolled. We have rolled in class for a little while, so I was stoked about that. Started with Leslie, who I threatened with a triangle but didn't finish. She worked out of the guard and we had a good roll.
I rolled with Mr. T next. I fought and fought for a triangle and had one arm in, one arm out but did not do a good job of moving my hips to lock it up. What a bummer. He tried to stack me, so I rolled us over and he was on his back--for a split second before scrambling into side control. I was briefly terribly exicted that I was about to get top position. I'm bummed that I could keep the triangle, but happy that I rolled to a (briefly) superior position that I should have been able to maintain if I had my wits about me. He kept working some ezekial type choke from my half guard that I fended off for awhile but finally succumbed. Actually, it was some lapel type choke. NO movement from my legs while I was fending that off...really need to get my hips involved when I'm in danger on the bottom.
I was really, really happy with the roll.
Afternoon
Frisbee. Played ok, part of a 4 x 5 team. I was guarding two people, and did ok although I did get burned a couple of times. Sean threw a dynamite pass in the end zone that I had on my fingertips but instead of snatching it out of the air I tried to grab it with my fingertips of both hands. I need to learn to snatch that sucker out of the air.
I felt like my sprints have improved a bit since last month. I feel like I can get to places a little sooner now. I attribute it to the squats. :)
5/3
BJJ 1.5hrs
Went over more techniques. I'm feeling pretty good about them, but am really appreciating the level detail that we are covering. Last night was the first night in a little while that I've felt like practicing the moves at home in the air (i.e. w/o a partner). It's nice not to be focused on a tournament and to enjoy the techniques for themselves instead of them being a means to an end (if that makes sense).
The best part of class came at the end when we rolled. We have rolled in class for a little while, so I was stoked about that. Started with Leslie, who I threatened with a triangle but didn't finish. She worked out of the guard and we had a good roll.
I rolled with Mr. T next. I fought and fought for a triangle and had one arm in, one arm out but did not do a good job of moving my hips to lock it up. What a bummer. He tried to stack me, so I rolled us over and he was on his back--for a split second before scrambling into side control. I was briefly terribly exicted that I was about to get top position. I'm bummed that I could keep the triangle, but happy that I rolled to a (briefly) superior position that I should have been able to maintain if I had my wits about me. He kept working some ezekial type choke from my half guard that I fended off for awhile but finally succumbed. Actually, it was some lapel type choke. NO movement from my legs while I was fending that off...really need to get my hips involved when I'm in danger on the bottom.
I was really, really happy with the roll.
Monday, May 2, 2011
Nice Morning for a Lift
5/1
Morning
Tennis - Mixed Doubles
Afternoon
45min medium effort hike with the dawg.
5/2
Morning
Lift
Squat
45lb x 5 x 2; 55lb x 5; 60lb x 3; 65lb x 2; 70lb x 5 x 3
Press
20lb x 5 x 2; 25lb x 3; 30lb x 5 x 3
Deadlift
45lb x 5 x 2; 50lb x 3; 60lb x 2; 65lb x 5
Pullups
7; 4; 4
L leg raise 8; Knee to chest raise 10; L leg raise 10 (terrible names, but as descriptive as I could get)
Deads felt a lot better today than last week. Squats are starting to get to a challenging weight, especially since I'm still concentrating so hard on my form. Was happy that I was able to do 7 STRICT pullups! I screwed up my presses...even with it written down I did the wrong weights. Should have done 20lb; 30lb; 35. Oops :)
Morning
Tennis - Mixed Doubles
Afternoon
45min medium effort hike with the dawg.
5/2
Morning
Lift
Squat
45lb x 5 x 2; 55lb x 5; 60lb x 3; 65lb x 2; 70lb x 5 x 3
Press
20lb x 5 x 2; 25lb x 3; 30lb x 5 x 3
Deadlift
45lb x 5 x 2; 50lb x 3; 60lb x 2; 65lb x 5
Pullups
7; 4; 4
L leg raise 8; Knee to chest raise 10; L leg raise 10 (terrible names, but as descriptive as I could get)
Deads felt a lot better today than last week. Squats are starting to get to a challenging weight, especially since I'm still concentrating so hard on my form. Was happy that I was able to do 7 STRICT pullups! I screwed up my presses...even with it written down I did the wrong weights. Should have done 20lb; 30lb; 35. Oops :)
Saturday, April 30, 2011
Doubles Win
4/30
Tennis - 3.5 League Doubles
G and I had a first doubles league match together today. I've only ever played singles in league, so it was a bit of a different experience for me. I play doubles for fun on Sundays, but in league I'm used to the singles lines, the singles atmosphere, the self-reliance, the *vibe*. Doubles is definitely a different experience. We played in CDA and they only had two courts. We were one of the first teams to go, so no waiting around to get nervous which was nice. They also had a bench and chairs just outside of the net on the court we were playing on, which was really, really weird. I'm not used to spectators being on the court. That took some getting used to as well.
We started off a little rusty. I think we were down 1-2 or 1-3. I could hit a return to save my life. Had some volleys, but my baseline shots were terrible. I finally got those dialed in and hit some lobs to their baseline. G was a beast at the net and we came back to win the first set 6-3. We went down in the second set, 1-2. Got it back to 2-2 and then we were pretty even for the rest of the set. We got it 6-4 and got the first victory for our team. I missed most of my alley shots (much to my dismay). My volleys overall were good. Court coverage was good. G and I communicated pretty well and there were only a couple of rallies where we weren't sure of who was going to get the ball. My serves were ok...I double faulted a couple of times, but was mostly ok. Had a couple of great gets and one great rally. They hit a good shot on our baseline, but they had both committed to one side of the court. I was a bit off balance, but was able to place a perfect shot in the open area. I think that happened a couple of times.
Cardio was fine, never felt tired although we did have a couple of long rallies. My speed to balls was pretty good. Technique was so-so. Needed to settle down in the first set. It was weird, b/c I had a really good warm-up (actually had time to warm-up before the line-ups were exchanged and then the official warm-up with the other team). In any case, I'm very happy that G and I won together. :)
Watched UFC 129 tonight. Some great fights tonight and incredible finishes. Was bummed about Couture going out like that (literally). Happy GSP got the win even though it went the distance. A win is a win.
Tennis - 3.5 League Doubles
G and I had a first doubles league match together today. I've only ever played singles in league, so it was a bit of a different experience for me. I play doubles for fun on Sundays, but in league I'm used to the singles lines, the singles atmosphere, the self-reliance, the *vibe*. Doubles is definitely a different experience. We played in CDA and they only had two courts. We were one of the first teams to go, so no waiting around to get nervous which was nice. They also had a bench and chairs just outside of the net on the court we were playing on, which was really, really weird. I'm not used to spectators being on the court. That took some getting used to as well.
We started off a little rusty. I think we were down 1-2 or 1-3. I could hit a return to save my life. Had some volleys, but my baseline shots were terrible. I finally got those dialed in and hit some lobs to their baseline. G was a beast at the net and we came back to win the first set 6-3. We went down in the second set, 1-2. Got it back to 2-2 and then we were pretty even for the rest of the set. We got it 6-4 and got the first victory for our team. I missed most of my alley shots (much to my dismay). My volleys overall were good. Court coverage was good. G and I communicated pretty well and there were only a couple of rallies where we weren't sure of who was going to get the ball. My serves were ok...I double faulted a couple of times, but was mostly ok. Had a couple of great gets and one great rally. They hit a good shot on our baseline, but they had both committed to one side of the court. I was a bit off balance, but was able to place a perfect shot in the open area. I think that happened a couple of times.
Cardio was fine, never felt tired although we did have a couple of long rallies. My speed to balls was pretty good. Technique was so-so. Needed to settle down in the first set. It was weird, b/c I had a really good warm-up (actually had time to warm-up before the line-ups were exchanged and then the official warm-up with the other team). In any case, I'm very happy that G and I won together. :)
Watched UFC 129 tonight. Some great fights tonight and incredible finishes. Was bummed about Couture going out like that (literally). Happy GSP got the win even though it went the distance. A win is a win.
Friday, April 29, 2011
End of Week 1 SS
4/27
Evening
Tennis - Singles 1hr
4/28
BJJ 1.5hrs
Same techniques from Tuesday. We are getting a lot of reps in, and I'm feeling good about what we've gone over thus far. Enjoyed the class, we were all in a bit of a punchy mood.
4/29
W/U 1500m 7:48
BS
45lb x 5 x 2
50lb x 5
55lb x 3
60lb x 2
65lb 5 x 3
Bench
45lb x 5 x 2
50lb x 5
55lb x 3
65lb x 5 x 3
DL
45lb x 5 x 2
50lb x 3
55lb x 2
60lb x 5
Dips 5; 3; 3
My squats are feeling really good. I checked my depth w/o a bar and it looks deep. Need to get someone to look at my form with the bar. Still doing light weights as I'm on the end of the 1st week of a SS.
My deads are a little different. Just the bar feels fine. When I put weight on there, I start losing confidence fast. I just can't tell if I'm doing it right or not.
The bench was fine, the weights much lighter than what I can do.
Looking forward to two days off!
Evening
Tennis - Singles 1hr
4/28
BJJ 1.5hrs
Same techniques from Tuesday. We are getting a lot of reps in, and I'm feeling good about what we've gone over thus far. Enjoyed the class, we were all in a bit of a punchy mood.
4/29
W/U 1500m 7:48
BS
45lb x 5 x 2
50lb x 5
55lb x 3
60lb x 2
65lb 5 x 3
Bench
45lb x 5 x 2
50lb x 5
55lb x 3
65lb x 5 x 3
DL
45lb x 5 x 2
50lb x 3
55lb x 2
60lb x 5
Dips 5; 3; 3
My squats are feeling really good. I checked my depth w/o a bar and it looks deep. Need to get someone to look at my form with the bar. Still doing light weights as I'm on the end of the 1st week of a SS.
My deads are a little different. Just the bar feels fine. When I put weight on there, I start losing confidence fast. I just can't tell if I'm doing it right or not.
The bench was fine, the weights much lighter than what I can do.
Looking forward to two days off!
Wednesday, April 27, 2011
Starting Strength Redux
My starting weights were too high. I should have started at a much lower weight so that I could initially add 5lb increments and get my body used to work that it could comfortably do before adding increments that would be more work.
4/26
BJJ 1.5hrs
Went over some of the 88 fundamental techniques for the blue belt test. No rolling at the end. I fear there may not be rolling for awhile, as we are focusing strictly on the techniques for the test in June. :(
4/27
W/U
Row 1500m 7:53
BS
45lb x 5 x 2
50lb x 5
55lb x 3
60lb x 5 x 3
Press
20lb x 5 x 2
30lb x 5 x 3
DL
45 x 5 x 2
50 x 3
55 x 5
Pullups 6; 4; 3; 3
These all felt pretty good, as they should with the lower weight. It was difficult to find equipment to accommodate such a low press. I could have used a short bar and put plates on but I was pretty short on time. The lower weight barbells were scattered around for some reason. I was pretty happy that both squat racks were free.
Friday I'll increase my work loads by 5lbs. That will still be under what I can comfortable do, but I will use that to work on my forms.
I have to say, I felt a bit like tool loading 2.5lb plates for the squat and deadlift. Oh well. Need small gains to get the big ones.
4/26
BJJ 1.5hrs
Went over some of the 88 fundamental techniques for the blue belt test. No rolling at the end. I fear there may not be rolling for awhile, as we are focusing strictly on the techniques for the test in June. :(
4/27
W/U
Row 1500m 7:53
BS
45lb x 5 x 2
50lb x 5
55lb x 3
60lb x 5 x 3
Press
20lb x 5 x 2
30lb x 5 x 3
DL
45 x 5 x 2
50 x 3
55 x 5
Pullups 6; 4; 3; 3
These all felt pretty good, as they should with the lower weight. It was difficult to find equipment to accommodate such a low press. I could have used a short bar and put plates on but I was pretty short on time. The lower weight barbells were scattered around for some reason. I was pretty happy that both squat racks were free.
Friday I'll increase my work loads by 5lbs. That will still be under what I can comfortable do, but I will use that to work on my forms.
I have to say, I felt a bit like tool loading 2.5lb plates for the squat and deadlift. Oh well. Need small gains to get the big ones.
Monday, April 25, 2011
Starting Strength
4/24
Tennis - Mixed Doubles (1.5hrs)
4/25
Morning
Sortof started the Starting Strength 9wk program this morning. Doesn't appear that I started my weights off quite right. Started too heavy.
Squat
45lb x 5 x 2
65lb x 5
70lb x 5 x 3
Bench
45lb x 5
65lb x 5 x 1
95lb x 2 x 1
105lb x 5 x 3
DLs
45lb x 5 x 2
55lb x 5 x 3
Dips
5; 3; 2
I botched the DL reps...should have done 5x1 instead of 5x3. Meh. Was also very pressed for time so didn't get as much warmup as I would like. There were also people doing ab work in the squat rack and I had to wait for them to scoot before I could start.
Afternoon
Ultimate Frisbee (1hr)
Played ok to start then I started playing a bit like poo. I am TERRIBLE at judging where the fris is going to go on high tosses.
Tennis - Mixed Doubles (1.5hrs)
4/25
Morning
Sortof started the Starting Strength 9wk program this morning. Doesn't appear that I started my weights off quite right. Started too heavy.
Squat
45lb x 5 x 2
65lb x 5
70lb x 5 x 3
Bench
45lb x 5
65lb x 5 x 1
95lb x 2 x 1
105lb x 5 x 3
DLs
45lb x 5 x 2
55lb x 5 x 3
Dips
5; 3; 2
I botched the DL reps...should have done 5x1 instead of 5x3. Meh. Was also very pressed for time so didn't get as much warmup as I would like. There were also people doing ab work in the squat rack and I had to wait for them to scoot before I could start.
Afternoon
Ultimate Frisbee (1hr)
Played ok to start then I started playing a bit like poo. I am TERRIBLE at judging where the fris is going to go on high tosses.
Sunday, April 24, 2011
GOLD!
Can't believe it...I won my division yesterday and received a 1st place medal for the first time in 6-7 competitions! Even more surprising is that I was in mount or back-mount 90% of the time. My takedowns leave a lot to be desired so I usually pull guard or start from an inferior position. Somehow I ended up in mount early on both times and worked from there the entire time. Won my first match via rear naked choke and 2nd match on points (was trying for another RNC as time ran out).
The best part is that we had a lot of people participate from my school in the tournament, so it was cool to do well in front of them. You don't do well in jiu-jitsu if you don't have good instructors and training partners.
Pretty damn excited about the result!
The best part is that we had a lot of people participate from my school in the tournament, so it was cool to do well in front of them. You don't do well in jiu-jitsu if you don't have good instructors and training partners.
Pretty damn excited about the result!
Wednesday, April 20, 2011
Fris Good and Not So Good
4/19
Afternoon
Frisbee. Was happy with my play. Felt relatively fast and was able to chase down some floaters.
Evening
BJJ. Another good class. Did some flow drills from transitioning to full-mount to knee-up mount (can't think of a better way to describe it), to back-mount. Worked the trifecta of armbar, triangle and omoplata. Added on a fog-choke like sub when you have someone in the turtle position. I felt ok about the techniques. Not as clean as I would like, but they'll do the job for the level that I'm at.
4/20
Afternoon
Frisbee. Against my better judgement, b/c I should be resting up for the tournament. However, I felt like I rested up too much for the last one (the tournament where I only had two matches). I'm almost certain I will have more than two matches, but oh well. Will find a happy medium at some point. Was such nice weather that I couldn't pass it up. I didn't play very well. Had one nice catch (turned my hinky ankle again in the process), but was defending Bleek and he burned me quite a bit, especially in the beginning. Boo. Had one awful throw and some decent runs. Felt pretty tired, but I think I ran quite a bit so overall it was probably ok. Meh.
Evening
Tennis clinic. This is why I probably shouldn't have played frisbee today. I think I'm subconsciously trying to cram in as much activity as I can before I'm stuck in a car for 8hrs on Friday on the way to the tourny in Boise. :P
Afternoon
Frisbee. Was happy with my play. Felt relatively fast and was able to chase down some floaters.
Evening
BJJ. Another good class. Did some flow drills from transitioning to full-mount to knee-up mount (can't think of a better way to describe it), to back-mount. Worked the trifecta of armbar, triangle and omoplata. Added on a fog-choke like sub when you have someone in the turtle position. I felt ok about the techniques. Not as clean as I would like, but they'll do the job for the level that I'm at.
4/20
Afternoon
Frisbee. Against my better judgement, b/c I should be resting up for the tournament. However, I felt like I rested up too much for the last one (the tournament where I only had two matches). I'm almost certain I will have more than two matches, but oh well. Will find a happy medium at some point. Was such nice weather that I couldn't pass it up. I didn't play very well. Had one nice catch (turned my hinky ankle again in the process), but was defending Bleek and he burned me quite a bit, especially in the beginning. Boo. Had one awful throw and some decent runs. Felt pretty tired, but I think I ran quite a bit so overall it was probably ok. Meh.
Evening
Tennis clinic. This is why I probably shouldn't have played frisbee today. I think I'm subconsciously trying to cram in as much activity as I can before I'm stuck in a car for 8hrs on Friday on the way to the tourny in Boise. :P
Monday, April 18, 2011
"Fran"
4/18
Lifts-n-Fran
Wanted to hit a couple of my goals for April today, namely bench 115lb 5x and do a scaled Fran. Did them both, with varying results.
Lifts
Bench:
10x 65lb
8x 95lb
5x 105lb
5x 115lb
4x 115lb
4x 115lb
3x 115lb
10x 95lb
Felt great about the benching. Had a spotter and some assistance on the last reps for the 115lb. Tried one rep of 125lb but needed a lot of help to just get the one rep, so that was the end of that.
Back Squat:
10x 45lb
10x 45lb
10x 65lb
10x 75lb
Squats felt great. Felt like my form was pretty good and it's getting easier to get down and back up. Must be doing something right with the hips. Mixed the squats with the DLs just to give my hands some relief (my left hand gets fatigued on the DLs). I think I'll focus on one and the other next time instead of intermixing them.
Deadlifts:
10x 65lb
6x 85lb
10x 65lb
10x 65lb
10x 65lb
The 65lb DLs felt great. The 85lb not so much. I think that I need to bump up to 75lb instead of 85lb, and do fewer reps per round. I don't know if my form is breaking down or if the jump in weight really makes it that much harder. I'm afraid it's my form and will get some help with it next week.
"Fran"
21 thrusters, 10 pullups - 15 thrusters, 10 pullups - 9 thrusters, 10 pullups
My first date with Fran. I don't think I scaled the pullups right. I probably should have done assisted pullups instead of doing regular pullups so that I could knock out the sets of 21 & 15. I partitioned the set of 10 pullups and was taking a bit of a break to complete a set of 10 (probably more than 30secs). The 30lb thrusters were tough, but I think it was a good weight and I didn't have to take long breaks. First time I've ever tried thrusters, but I think my form was decent. Very, very tiring.
Finished off the day with a 1000m row and tried to run a bit but got a side stitch and decided to call it good.
Lifts-n-Fran
Wanted to hit a couple of my goals for April today, namely bench 115lb 5x and do a scaled Fran. Did them both, with varying results.
Lifts
Bench:
10x 65lb
8x 95lb
5x 105lb
5x 115lb
4x 115lb
4x 115lb
3x 115lb
10x 95lb
Felt great about the benching. Had a spotter and some assistance on the last reps for the 115lb. Tried one rep of 125lb but needed a lot of help to just get the one rep, so that was the end of that.
Back Squat:
10x 45lb
10x 45lb
10x 65lb
10x 75lb
Squats felt great. Felt like my form was pretty good and it's getting easier to get down and back up. Must be doing something right with the hips. Mixed the squats with the DLs just to give my hands some relief (my left hand gets fatigued on the DLs). I think I'll focus on one and the other next time instead of intermixing them.
Deadlifts:
10x 65lb
6x 85lb
10x 65lb
10x 65lb
10x 65lb
The 65lb DLs felt great. The 85lb not so much. I think that I need to bump up to 75lb instead of 85lb, and do fewer reps per round. I don't know if my form is breaking down or if the jump in weight really makes it that much harder. I'm afraid it's my form and will get some help with it next week.
"Fran"
21 thrusters, 10 pullups - 15 thrusters, 10 pullups - 9 thrusters, 10 pullups
My first date with Fran. I don't think I scaled the pullups right. I probably should have done assisted pullups instead of doing regular pullups so that I could knock out the sets of 21 & 15. I partitioned the set of 10 pullups and was taking a bit of a break to complete a set of 10 (probably more than 30secs). The 30lb thrusters were tough, but I think it was a good weight and I didn't have to take long breaks. First time I've ever tried thrusters, but I think my form was decent. Very, very tiring.
Finished off the day with a 1000m row and tried to run a bit but got a side stitch and decided to call it good.
Sunday, April 17, 2011
T - 7 Days & Counting...
4/16
BJJ 1hr
Tournament is next weekend. Looking forward to it, but not really looking forward to the 8hr (each way) drive. Meh. Class was good, went over all the same material as the 4/14 class. Mount transition to back-control, back-mount escape and the trifecta of sit-up sweep, kimura and guillotine from guard. Only three of us, but we got quite a bit of drilling in. Wanted to roll at the end but we did good cop / bad cop instead. Will hopefully get something more akin to a live roll next week.
4/17
Tennis 1.5hrs
Mixed doubles, but ended up being women's doubles. Had a good time, got to partner with G to start off with which was great. Played ok, and about as well as can be expected for someone who is getting on the court MAYBE once a week. So many sports to pursue, so little time! Had some good gets, but had some erratic shots as well. Apparently had good lobs, even though I thought they were out. Had a couple of great alley shots that made me proud. :)
Looking forward to hitting the gym tomorrow morning. Painted the bedroom today, and considered working out this evening but I think tomorrow morning would be better. Looking to do weights MWF, especially since I want to get some type of workout in before I plant my butt in a car for what will probably feel like forever. Can't wait to get back to squats and DLs...I think I might be addicted!
BJJ 1hr
Tournament is next weekend. Looking forward to it, but not really looking forward to the 8hr (each way) drive. Meh. Class was good, went over all the same material as the 4/14 class. Mount transition to back-control, back-mount escape and the trifecta of sit-up sweep, kimura and guillotine from guard. Only three of us, but we got quite a bit of drilling in. Wanted to roll at the end but we did good cop / bad cop instead. Will hopefully get something more akin to a live roll next week.
4/17
Tennis 1.5hrs
Mixed doubles, but ended up being women's doubles. Had a good time, got to partner with G to start off with which was great. Played ok, and about as well as can be expected for someone who is getting on the court MAYBE once a week. So many sports to pursue, so little time! Had some good gets, but had some erratic shots as well. Apparently had good lobs, even though I thought they were out. Had a couple of great alley shots that made me proud. :)
Looking forward to hitting the gym tomorrow morning. Painted the bedroom today, and considered working out this evening but I think tomorrow morning would be better. Looking to do weights MWF, especially since I want to get some type of workout in before I plant my butt in a car for what will probably feel like forever. Can't wait to get back to squats and DLs...I think I might be addicted!
Friday, April 15, 2011
Don't Forget Rest Days
4/13
Felt like poo all day. Didn't work out, got some decent sleep and surprisingly felt much better the next day. Looking back at my training log, realized a rest day was probably in order.
4/14
Afternoon
Frisbee
Evening
BJJ
Good class. Went over the triple threat sit-up sweep, kimura and guillotine. Worked on transitioning from mount to back mount when your opponent tries to trap-n-roll. Worked on transitioning to kimura when opponent tries to push your leg down while they are mounted. Did a bit of good cop/bad cop. No free rolling.
4/15
Gym. Worked back squats, deadlifts and bench. The cage wasn't available for most of my squatting and DLs. Still more concerned about form, so grabbed a bar from a bench.
10x BS 45lb
10x DL 65lb
10x BS 65lb
10x DL 65lb
8x DL 85lb
5x DL 85lb
DLs were starting to feel a bit sketch but a cage became available...
5x BS 45lb
5x BS 65lb
3x BS 85lb
Legs fried.
6 pullups
10x bench 45lb
10x bench 65lb
10x bench 95lb
5x bench 105lb
3x bench 110lb
6 pullups
Overall happy with the workout. Wanted to bench some more, but had to get home and ready for work. Need to do more pullups.
Felt like poo all day. Didn't work out, got some decent sleep and surprisingly felt much better the next day. Looking back at my training log, realized a rest day was probably in order.
4/14
Afternoon
Frisbee
Evening
BJJ
Good class. Went over the triple threat sit-up sweep, kimura and guillotine. Worked on transitioning from mount to back mount when your opponent tries to trap-n-roll. Worked on transitioning to kimura when opponent tries to push your leg down while they are mounted. Did a bit of good cop/bad cop. No free rolling.
4/15
Gym. Worked back squats, deadlifts and bench. The cage wasn't available for most of my squatting and DLs. Still more concerned about form, so grabbed a bar from a bench.
10x BS 45lb
10x DL 65lb
10x BS 65lb
10x DL 65lb
8x DL 85lb
5x DL 85lb
DLs were starting to feel a bit sketch but a cage became available...
5x BS 45lb
5x BS 65lb
3x BS 85lb
Legs fried.
6 pullups
10x bench 45lb
10x bench 65lb
10x bench 95lb
5x bench 105lb
3x bench 110lb
6 pullups
Overall happy with the workout. Wanted to bench some more, but had to get home and ready for work. Need to do more pullups.
Wednesday, April 13, 2011
Guest Instructor
4/12
Afternoon:
Frisbee
Lots of people came to play on the nicest day of the year (thus far). Got our pic in the paper!
Evening:
BJJ
Had a surprise guest instructor last night. A gentleman by the name of Sean had dropped in earlier in the day and asked about the jiu jitsu program and mentioned that he was new to town and looking for a place to roll. Oh yah, and he's a black belt. w00t! Very nice dude. We started off with flow drills, then drilled arm-bar from guard. After that Sean showed us his variation on the kimura and guillotine from guard. Very detailed, great explanations, overall very good stuff. Showed us an advanced method of how to get the arm if your opponent pushes into you. Get your same side knee into their chest, get your figure four hold on their wrist, get on your side with your butt in their face and then transition your legs so that one is over their back and the other is tight on the other side. I didn't feel very smooth with any of the techniques except the guillotine, but with all of the detail I wanted to go slow to make sure I was getting it right.
We did some good/bad cop at the end and a bit of free-rolling. The tournament looms in less than two weeks............ :)
Afternoon:
Frisbee
Lots of people came to play on the nicest day of the year (thus far). Got our pic in the paper!
Evening:
BJJ
Had a surprise guest instructor last night. A gentleman by the name of Sean had dropped in earlier in the day and asked about the jiu jitsu program and mentioned that he was new to town and looking for a place to roll. Oh yah, and he's a black belt. w00t! Very nice dude. We started off with flow drills, then drilled arm-bar from guard. After that Sean showed us his variation on the kimura and guillotine from guard. Very detailed, great explanations, overall very good stuff. Showed us an advanced method of how to get the arm if your opponent pushes into you. Get your same side knee into their chest, get your figure four hold on their wrist, get on your side with your butt in their face and then transition your legs so that one is over their back and the other is tight on the other side. I didn't feel very smooth with any of the techniques except the guillotine, but with all of the detail I wanted to go slow to make sure I was getting it right.
We did some good/bad cop at the end and a bit of free-rolling. The tournament looms in less than two weeks............ :)
Monday, April 11, 2011
"Cindy"
20 min AMRAP
5 pullups
10 pushups
15 squats
Completed 8 rounds + 5 pullups. First time I've ever done Cindy. Did the pullups on a tree branch in the park. Quads are more sore than I thought they would be from yesterday's back squats. I didn't do them any favors today. Pushups were a little sketch especially toward the end...definitely some worming going on there. Tried to keep it tight.
5 pullups
10 pushups
15 squats
Completed 8 rounds + 5 pullups. First time I've ever done Cindy. Did the pullups on a tree branch in the park. Quads are more sore than I thought they would be from yesterday's back squats. I didn't do them any favors today. Pushups were a little sketch especially toward the end...definitely some worming going on there. Tried to keep it tight.
Keep the Quads Angry
4/8
Tennis - Singles 1hr
Hit around with Vilay to warmup for the next day's match.
4/9
Tennis - Singles USTA 3.5
Ugh. Played an opponent who sliced every forehand and backhand. I had no answer and got annihilated. Was not pleased with my performance. Should have tried more drop shots and coming up to the net. Trying to generate pace and playing a baseline game is a terrible game-plan against a slicer. It didn't help that I hadn't played for the previous two weeks. Can't be off the court that long and expect to do well. Bah.
4/10
Morning
Mixed Doubles Tennis 1.5hrs
Afternoon
Weights & WOD
Warmup:
1000m row 4:55; 5 pullups
Back Squats:
10x 45lb
10x 65lb
5x 65lb
10x 45lb
DLs:
10x 45lb
10x 65lb
7x 70lb
10x 45lb
10x lb bench; 20lb kb swing; 10x 30lb press; 5x 30lb front squat; 10x air squat; 5x 95lb bench; 5x 25lb zercher squat
WOD
5 Rounds
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x 25lb zercher squat
Completed in 12:41
Cooldown:
Bench 5x 105lb; 5x 105lb; 3x 105lb
Pullups 5x; 4x; 3x; 3x
Dips 5x
This was a rather intensive session at the gym. For the WOD, I think I need to increase the kb weight, but the gym does not have a 25lb or 30lb kb. Grrrr. I might increase the bench by 5lb. Felt good about the WOD. Felt ok about the back squats and DLs, although I think my back is rounding during the DLs. Couldn't get in front of a mirror for my back squats so not sure how those went. Need to get a spotter so that I can try for a higher weight on the bench. Overall I felt good about the workout. Need to get a better program as far as reps are concerned, especially the squats and DLs, but want to keep doing what I'm doing until my form is better.
Tennis - Singles 1hr
Hit around with Vilay to warmup for the next day's match.
4/9
Tennis - Singles USTA 3.5
Ugh. Played an opponent who sliced every forehand and backhand. I had no answer and got annihilated. Was not pleased with my performance. Should have tried more drop shots and coming up to the net. Trying to generate pace and playing a baseline game is a terrible game-plan against a slicer. It didn't help that I hadn't played for the previous two weeks. Can't be off the court that long and expect to do well. Bah.
4/10
Morning
Mixed Doubles Tennis 1.5hrs
Afternoon
Weights & WOD
Warmup:
1000m row 4:55; 5 pullups
Back Squats:
10x 45lb
10x 65lb
5x 65lb
10x 45lb
DLs:
10x 45lb
10x 65lb
7x 70lb
10x 45lb
10x lb bench; 20lb kb swing; 10x 30lb press; 5x 30lb front squat; 10x air squat; 5x 95lb bench; 5x 25lb zercher squat
WOD
5 Rounds
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x 25lb zercher squat
Completed in 12:41
Cooldown:
Bench 5x 105lb; 5x 105lb; 3x 105lb
Pullups 5x; 4x; 3x; 3x
Dips 5x
This was a rather intensive session at the gym. For the WOD, I think I need to increase the kb weight, but the gym does not have a 25lb or 30lb kb. Grrrr. I might increase the bench by 5lb. Felt good about the WOD. Felt ok about the back squats and DLs, although I think my back is rounding during the DLs. Couldn't get in front of a mirror for my back squats so not sure how those went. Need to get a spotter so that I can try for a higher weight on the bench. Overall I felt good about the workout. Need to get a better program as far as reps are concerned, especially the squats and DLs, but want to keep doing what I'm doing until my form is better.
Thursday, April 7, 2011
Squat & Deadlift FTW
4/4
BJJ in the evening. H. and I went to PF where we had a new (to me) instructor. Worked from side-control, got a lot of techniques in. Last class for a week. :( Had a good rolling session at the end. Was able to maintain control and overall felt pretty good.
4/5
Frisbee 30mins
Having a hard time getting games together lately. If there isn't 2' of snow on the ground, it's not as fun apparently. We are in a weird cold-Spring weather pattern though, and the wind does not make for quality fris.
4/6
Rest Day
4/7
O.M.G.
Learned how to back squat today. Just did the bar to ensure my form was right. My friend B. helped me. Wow. I was having a hard time getting low enough, so he put a couple of 2.5lb weights under my heels which really helped. After I did a couple of sets we took the weights away and it was easier. Need to keep chest tight and up. Need to go down slooow and then drive up. Chest should be relatively up and tight. Get the bar lower on the back instead of up on the neck to help keep from rolling forward. Probably did 4-5 sets of 10+. The good thing about squats is that on the reps where he said my form was good, it also *felt* good. So hopefully I'll be able to try it on my own have a decent sense of good form vs. poor form.
Also learned deadlifts. Was a bit of a pain to get it up since I was just using the bar with no plates on the end. Never deadlifted before. Double wow. Did not feel as comfortable with these as I did with the squats. I'll give these a try on my own, but suspect I will need more coaching soon. Get into natural foot position, although feet should probably be closer together than on my squat. Keep the arms perpendicular to the floor and drive up with the hips. I had a hard time not rolling my back and not trying to push the bar out instead of letting my arms hang straight down. I think part of my discomfort with the deadlift is that my legs were already fried from the squat.
After that, we did some abducter/adducter work, and then I knocked out 10 pullups b/c I had to prove that I wasn't a total disaster physically. Also did some wide bar pullups (3 or 4) which I wasn't even sure I could do.
All in all a great session and I'm excited to learn how to do some lifts!
Will try to do a flight of stairs a couple of times today to keep the muscles loose. Have a tennis match on Saturday and if I don't get my legs loose it's going to be a debacle.
BJJ in the evening. H. and I went to PF where we had a new (to me) instructor. Worked from side-control, got a lot of techniques in. Last class for a week. :( Had a good rolling session at the end. Was able to maintain control and overall felt pretty good.
4/5
Frisbee 30mins
Having a hard time getting games together lately. If there isn't 2' of snow on the ground, it's not as fun apparently. We are in a weird cold-Spring weather pattern though, and the wind does not make for quality fris.
4/6
Rest Day
4/7
O.M.G.
Learned how to back squat today. Just did the bar to ensure my form was right. My friend B. helped me. Wow. I was having a hard time getting low enough, so he put a couple of 2.5lb weights under my heels which really helped. After I did a couple of sets we took the weights away and it was easier. Need to keep chest tight and up. Need to go down slooow and then drive up. Chest should be relatively up and tight. Get the bar lower on the back instead of up on the neck to help keep from rolling forward. Probably did 4-5 sets of 10+. The good thing about squats is that on the reps where he said my form was good, it also *felt* good. So hopefully I'll be able to try it on my own have a decent sense of good form vs. poor form.
Also learned deadlifts. Was a bit of a pain to get it up since I was just using the bar with no plates on the end. Never deadlifted before. Double wow. Did not feel as comfortable with these as I did with the squats. I'll give these a try on my own, but suspect I will need more coaching soon. Get into natural foot position, although feet should probably be closer together than on my squat. Keep the arms perpendicular to the floor and drive up with the hips. I had a hard time not rolling my back and not trying to push the bar out instead of letting my arms hang straight down. I think part of my discomfort with the deadlift is that my legs were already fried from the squat.
After that, we did some abducter/adducter work, and then I knocked out 10 pullups b/c I had to prove that I wasn't a total disaster physically. Also did some wide bar pullups (3 or 4) which I wasn't even sure I could do.
All in all a great session and I'm excited to learn how to do some lifts!
Will try to do a flight of stairs a couple of times today to keep the muscles loose. Have a tennis match on Saturday and if I don't get my legs loose it's going to be a debacle.
Monday, April 4, 2011
More Strength
Had a mostly restful weekend. No BJJ, no tennis. Went to the gym once and had a good workout. Felt relatively strong.
4/3
W/U
1000m row 4:48
7 pullups (PR)
10x 45lb bench
10x 65lb bench
10x 20lb kb swing
5x 95lb bench
10x 30lb press
WOD
5 Rounds:
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x squat
Completed in 13:11 Felt ok, killer on the shoulders. Didn't weight the squats b/c I wanted to focus on form. I actually think I'm making improvement. Going to have some help with it late next week.
Cooldown
4 pullups
4x 105lb bench
2x 115lb bench
2x 115lb bench
4 pullups
4 KTE
Went for max bench at 115lb with a spotter. Was happy to hit 115lb. Need to hit the weights more frequently to keep making gains. Riiiiiiight.
4/4
Run 40:43 Riverpark to Mission Ave and back. Felt fast and even going up the hills (so to speak) felt good. Got my run before it rained, another bonus. First time I've just gone for a run w/o tacking something else on to it. Glad I got a good run early in the week.
4/3
W/U
1000m row 4:48
7 pullups (PR)
10x 45lb bench
10x 65lb bench
10x 20lb kb swing
5x 95lb bench
10x 30lb press
WOD
5 Rounds:
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x squat
Completed in 13:11 Felt ok, killer on the shoulders. Didn't weight the squats b/c I wanted to focus on form. I actually think I'm making improvement. Going to have some help with it late next week.
Cooldown
4 pullups
4x 105lb bench
2x 115lb bench
2x 115lb bench
4 pullups
4 KTE
Went for max bench at 115lb with a spotter. Was happy to hit 115lb. Need to hit the weights more frequently to keep making gains. Riiiiiiight.
4/4
Run 40:43 Riverpark to Mission Ave and back. Felt fast and even going up the hills (so to speak) felt good. Got my run before it rained, another bonus. First time I've just gone for a run w/o tacking something else on to it. Glad I got a good run early in the week.
Saturday, April 2, 2011
Jump Rope
4/1
Jump rope, rings and KB arrived yesterday. Haven't jumped rope in I don't know how long. Took the rope to the park and messed around with it for a bit. I think I got 30 consecutive SUs. Did better than I thought. Although when you miss with a whip rope and are wearing shorts, you feel it. Did not have much energy. Did some pullups (regular and shoulder) and situps. A bit of a half-hearted workout, don't know how long it lasted. 30mins tops. Felt a little slow all day yesterday and today, so taking today as a rest day. Probably need sleep more than anything else. Very hard to keep up a high level of activity w/o getting enough sleep.
Jump rope, rings and KB arrived yesterday. Haven't jumped rope in I don't know how long. Took the rope to the park and messed around with it for a bit. I think I got 30 consecutive SUs. Did better than I thought. Although when you miss with a whip rope and are wearing shorts, you feel it. Did not have much energy. Did some pullups (regular and shoulder) and situps. A bit of a half-hearted workout, don't know how long it lasted. 30mins tops. Felt a little slow all day yesterday and today, so taking today as a rest day. Probably need sleep more than anything else. Very hard to keep up a high level of activity w/o getting enough sleep.
Thursday, March 31, 2011
Flagz N Abz
3/29
BJJ 1.5hrs
3/30
Frisbee 45mins
3/31
Afternoon:
Flagz N Abs
5 Rounds:
10x squats
Stairs (two at a time)
10x burpees
Completed in 15:11
Did not warm up sufficiently as hips (flexors?) are wrecked. :) Wanted to go relatively light b/c there might be a lot of rolling in BJJ tonight. As a cooldown, did sets of pullups and ab work. Did 20 pullups in total and 60 ab movements.
Evening:
BJJ 1.5hrs
BJJ 1.5hrs
3/30
Frisbee 45mins
3/31
Afternoon:
Flagz N Abs
5 Rounds:
10x squats
Stairs (two at a time)
10x burpees
Completed in 15:11
Did not warm up sufficiently as hips (flexors?) are wrecked. :) Wanted to go relatively light b/c there might be a lot of rolling in BJJ tonight. As a cooldown, did sets of pullups and ab work. Did 20 pullups in total and 60 ab movements.
Evening:
BJJ 1.5hrs
Wednesday, March 30, 2011
Good Fris
3/28
Afternoon:
Had a great frisbee game yesterday. It was 3 on 4, and I was on the side with 3. Definitely one of my better games. Had a couple of scoring throws, a couple of attempted scoring throws that weren't off by much and all of my short passes were on the money. Best day of throwing that I've had in quite some time. I didn't feel especially fast, but I wasn't intimidated (much) by guys going past me. Felt like I could catch them, or at least get to the fris if it was tossed their way. Had a couple of good defensive blocks, especially being on the team that was a man down.
Evening:
BJJ. T was teaching, and it was definitely a different atmosphere. Looks like we're going to be focusing on side-control for the next little while. We went over top control, transitions to mount and submissions. Started with takedowns, which I didn't do very well. Wasn't even a hip throw. *sigh* The side-control work was great practice. No rolling at the end which left me feeling unfullfilled. There will be people from other schools coming in on Thursday though, so should be a good crowd and hopefully we'll get a lot of rolling in then.
Afternoon:
Had a great frisbee game yesterday. It was 3 on 4, and I was on the side with 3. Definitely one of my better games. Had a couple of scoring throws, a couple of attempted scoring throws that weren't off by much and all of my short passes were on the money. Best day of throwing that I've had in quite some time. I didn't feel especially fast, but I wasn't intimidated (much) by guys going past me. Felt like I could catch them, or at least get to the fris if it was tossed their way. Had a couple of good defensive blocks, especially being on the team that was a man down.
Evening:
BJJ. T was teaching, and it was definitely a different atmosphere. Looks like we're going to be focusing on side-control for the next little while. We went over top control, transitions to mount and submissions. Started with takedowns, which I didn't do very well. Wasn't even a hip throw. *sigh* The side-control work was great practice. No rolling at the end which left me feeling unfullfilled. There will be people from other schools coming in on Thursday though, so should be a good crowd and hopefully we'll get a lot of rolling in then.
Monday, March 28, 2011
Grass Looks Green From Here...
Lawns are starting to green up...very exciting. Snow/rain mix this morning...a little less exciting.
Friday
Mock BJJ blue belt test. This was one straight hour of running through the 88 techniques that Pedro Sauer requires on the blue belt test. I felt like I did ok. Not amazing, not bad. We hadn't drilled the standing self-defense techniques nor head/arm escapes in quite awhile. I was pretty rusty on those, but felt good about the guard and mount positions. I was bummed about not knowing all of the techniques, but it was a great exercise to just spend an hour running through them.
Saturday
BJJ class. Good class, more guard work. Got to roll with Dane and Walter. I was in a bad position in side-control and couldn't get out of it but wasn't getting submitted either. I need to improve my awareness of hands/arms behind my head when I'm in side-control. I'll focus on that this week.
Sunday
Mixed doubles tennis. Was a little rusty but was a good workout.
Friday
Mock BJJ blue belt test. This was one straight hour of running through the 88 techniques that Pedro Sauer requires on the blue belt test. I felt like I did ok. Not amazing, not bad. We hadn't drilled the standing self-defense techniques nor head/arm escapes in quite awhile. I was pretty rusty on those, but felt good about the guard and mount positions. I was bummed about not knowing all of the techniques, but it was a great exercise to just spend an hour running through them.
Saturday
BJJ class. Good class, more guard work. Got to roll with Dane and Walter. I was in a bad position in side-control and couldn't get out of it but wasn't getting submitted either. I need to improve my awareness of hands/arms behind my head when I'm in side-control. I'll focus on that this week.
Sunday
Mixed doubles tennis. Was a little rusty but was a good workout.
Friday, March 25, 2011
Friday Already?
Wednesday
It was a gorgeous day, but couldn't get a frisbee game together. Crying shame. Had a chili cookoff at work for charity, and had all kinds of nom nom chili to choose from. In all fairness, I HAD to try all of the different chilis to give an educated vote. I also HAD to go to the gym later to work it all off.
W/U:
6 pullups (PR)
10x 45lb bench
10x 65lb bench
5x 95lb bench
10x 20lb kb swing
5x 30lb press
5x 25lb zercher squat
WOD:
5 rounds for time:
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x 25lb zercher squat
Completed in ~13mins (I'm not used to my new watch and hit split instead of stop)
Good workout. Last couple of press reps were tough in each round, but I picked a good weight. Shoulders were worked!
Cooldown:
3x 105lb bench
dips (unassisted but mostly assisted)
more pull-ups
attempt at knee-to-elbow
Thursday
Afternoon:
Frisbee (1hr)
Played decent, was able to run after some tosses and get them. Still not jumping like I should and finding it difficult to track a fris that is coming in on an arc (even a relatively slight arc). Weather was amazing. 50 degrees and mostly sunny.
Evening:
BJJ (1.5hrs)
More guard work, this time working on regaining posture, breaking guard and passing. Good class. Need to work on maintaining grips on a leg and lapel/head while passing to get a solid side-control. I think I do a pretty good job drilling it, but am sure that I spaz a bit during rolls. Had 2x 2min positional drills in guard and then one 5min free roll session. Was happy when I was on top in guard, but not so happy when I had guard. Did ok at breaking posture and tried to go for sweeps, but was not able to complete. Need to really be able to have explosive, clean attempts at sweeps from guard.
It was a gorgeous day, but couldn't get a frisbee game together. Crying shame. Had a chili cookoff at work for charity, and had all kinds of nom nom chili to choose from. In all fairness, I HAD to try all of the different chilis to give an educated vote. I also HAD to go to the gym later to work it all off.
W/U:
6 pullups (PR)
10x 45lb bench
10x 65lb bench
5x 95lb bench
10x 20lb kb swing
5x 30lb press
5x 25lb zercher squat
WOD:
5 rounds for time:
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x 25lb zercher squat
Completed in ~13mins (I'm not used to my new watch and hit split instead of stop)
Good workout. Last couple of press reps were tough in each round, but I picked a good weight. Shoulders were worked!
Cooldown:
3x 105lb bench
dips (unassisted but mostly assisted)
more pull-ups
attempt at knee-to-elbow
Thursday
Afternoon:
Frisbee (1hr)
Played decent, was able to run after some tosses and get them. Still not jumping like I should and finding it difficult to track a fris that is coming in on an arc (even a relatively slight arc). Weather was amazing. 50 degrees and mostly sunny.
Evening:
BJJ (1.5hrs)
More guard work, this time working on regaining posture, breaking guard and passing. Good class. Need to work on maintaining grips on a leg and lapel/head while passing to get a solid side-control. I think I do a pretty good job drilling it, but am sure that I spaz a bit during rolls. Had 2x 2min positional drills in guard and then one 5min free roll session. Was happy when I was on top in guard, but not so happy when I had guard. Did ok at breaking posture and tried to go for sweeps, but was not able to complete. Need to really be able to have explosive, clean attempts at sweeps from guard.
Tuesday, March 22, 2011
Run Frisbee, Run
Monday
Afternoon:
Frisbee. Played better than I did on Friday. Was helped by the fact that it was 4x4 instead of 3x3.
Evening:
Watched the GU women's bball team take on a tough and talented UCLA team and get a big fat win at home!
Tuesday
Afternoon:
Ran to the park that is just past milepost 24 and back. Did pull-ups in the playground, probably 3 sets of 3? Also did a couple of incline pushups and regular pushups. Messed around there for four minutes. Wish I would have had a better plan in place, like doing laddered pull-ups, or sets of pull-ups/push-ups. Oh well. Still got in 47:53 worth of working out.
Afternoon:
Frisbee. Played better than I did on Friday. Was helped by the fact that it was 4x4 instead of 3x3.
Evening:
Watched the GU women's bball team take on a tough and talented UCLA team and get a big fat win at home!
Tuesday
Afternoon:
Ran to the park that is just past milepost 24 and back. Did pull-ups in the playground, probably 3 sets of 3? Also did a couple of incline pushups and regular pushups. Messed around there for four minutes. Wish I would have had a better plan in place, like doing laddered pull-ups, or sets of pull-ups/push-ups. Oh well. Still got in 47:53 worth of working out.
Monday, March 21, 2011
Squats Ain't Easy
Sunday:
Mixed doubles tennis. I played like poo.
WOD
5 Rounds -- Completed in 11:53
5x 95lb bench
10x 15lb kb swing
10x 25lb zercher squat
Mixed doubles tennis. I played like poo.
WOD
5 Rounds -- Completed in 11:53
5x 95lb bench
10x 15lb kb swing
10x 25lb zercher squat
Saturday, March 19, 2011
Saturday BJJ
Just Walter, myself and the kids. Went over same drills as we did throughout the week, focusing on the guard. Had a difficult time getting the collar choke on Walter. Good practice on making me get it right. Guard work and then a couple of 5 minute rolls with Walter and Scott.
Mock blue belt next Friday, kindof excited about that.
Watched the GU women beat Iowa tonight, VERY excited about that. I get to watch them take on UCLA on Monday night. If the energy generated on Monday is anything like the energy generated tonight, it should be fun!
Mock blue belt next Friday, kindof excited about that.
Watched the GU women beat Iowa tonight, VERY excited about that. I get to watch them take on UCLA on Monday night. If the energy generated on Monday is anything like the energy generated tonight, it should be fun!
Friday, March 18, 2011
Frisbee
An hour of lunchtime frisbee today. I really stunk up the joint. Tosses weren't great, I wasn't breaking in the same direction that the guys were throwing it and my defense wasn't great. At least the weather was nice. :)
Burpees in the Park
3/17
Afternoon:
5 rounds
Stairs up to the flags (two at a time)
10 burpees at the top
~15 minutes
Evening:
BJJ
Small class. Just the women (plus Gary). Focused on guard for the entire class. Mostly breaking down posture, controlling after you break posture, a couple of sweeps and working on the armbar. Also did a bit of armbar defense. The defense in particular is something that should be drilled to the point that it is an immediate reaction. If you have to think about how to defend the armbar in the midst of someone slapping it on, you are way too late. Did a couple of 2min positional drills and then a quick session of free grappling. We started standing for the free rolling, which was great. Hope we do more of that. Even if we don't drill a bunch of takedowns, it will help tremendously to get used to starting from a standing position for the next tournament.
No fris and no run yesterday...felt like I should give my legs a bit of a break. I think it worked out well, as I had plenty of energy for class. The stairs (and the burpees) worked my legs to an extent, but not to the fatigue of a run/fris. Did some pullups after the stairs/burpees. Had a hard time finding a tree branch that was the right width. Only did a couple sets of 3 shoulder pullups.
Afternoon:
5 rounds
Stairs up to the flags (two at a time)
10 burpees at the top
~15 minutes
Evening:
BJJ
Small class. Just the women (plus Gary). Focused on guard for the entire class. Mostly breaking down posture, controlling after you break posture, a couple of sweeps and working on the armbar. Also did a bit of armbar defense. The defense in particular is something that should be drilled to the point that it is an immediate reaction. If you have to think about how to defend the armbar in the midst of someone slapping it on, you are way too late. Did a couple of 2min positional drills and then a quick session of free grappling. We started standing for the free rolling, which was great. Hope we do more of that. Even if we don't drill a bunch of takedowns, it will help tremendously to get used to starting from a standing position for the next tournament.
No fris and no run yesterday...felt like I should give my legs a bit of a break. I think it worked out well, as I had plenty of energy for class. The stairs (and the burpees) worked my legs to an extent, but not to the fatigue of a run/fris. Did some pullups after the stairs/burpees. Had a hard time finding a tree branch that was the right width. Only did a couple sets of 3 shoulder pullups.
Thursday, March 17, 2011
Ball Machine Fail
3/16
Lunch: Ultimate Frisbee 1hr
Gorgeous day...temps in the mid-to-high 40s. Field was in good shape and no one got hurt. 4 on 3 though...would have been even more fun if it was 4 on 4. Rolled my ankle a bit during the game but it seemed to work itself out after a few minutes.
Evening: Tennis 1.5hrs
Tried to hit with the ball machine but it did not work out very well. We'd program it to distribute the balls evenly between the ad and deuce courts and it would fire it to the deuce court 90% of the time. It also sounded a little sick every 8th ball or so. We ended up playing doubles and G and I did very well. I hit a couple of really sweet shots. G really rocked some shots too. As hard as I've ever seen her hit the ball.
Lunch: Ultimate Frisbee 1hr
Gorgeous day...temps in the mid-to-high 40s. Field was in good shape and no one got hurt. 4 on 3 though...would have been even more fun if it was 4 on 4. Rolled my ankle a bit during the game but it seemed to work itself out after a few minutes.
Evening: Tennis 1.5hrs
Tried to hit with the ball machine but it did not work out very well. We'd program it to distribute the balls evenly between the ad and deuce courts and it would fire it to the deuce court 90% of the time. It also sounded a little sick every 8th ball or so. We ended up playing doubles and G and I did very well. I hit a couple of really sweet shots. G really rocked some shots too. As hard as I've ever seen her hit the ball.
Wednesday, March 16, 2011
Back to Training
3/15
Noon: Frisbee 1hr
Not as windy today, but still a couple of gusts that made tosses unpredictable. I got scored on quite a bit in the first half hour or so. A little disappointing, but I think I did better in the latter half of the game. Had a couple of good catches, but dropped another game-winner. *sigh* Guys were getting hurt left and right. The field was in decent shape, so it wasn't at fault. Just a couple of freak accidents. I'm surprised there weren't more injuries last month when the fields were icy/muddy/slogfests.
Evening: BJJ 1.5hrs
Talked a little about my tournament experience with the group. We went over cross collar chokes (how ironic), guard sweeps (even more ironic), armbar from guard and breaking down an opponents posture when they're in your guard. I was stewing about the fundamental mistakes I made and how I was capable of getting 1st place but didn't. I'm just going to have to get over that. Master T was there and a new guy (Kevin). Otherwise it was just Holly, myself and Gary. Surprised that no one else was there.
Rolled with Master T (I got tooled of course) and Holly. Had decent rolls with both of them. T got me in something that was like a scarf hold. Intuitively I was trying to maintain some sort of half guard and turning into him. I should have released the half guard and turned *away*. I'm glad he told me that after I tapped, because I never would have tried to turn the other way.
Overall I felt good about class. Wasn't that tired at the end. Might be due to the fact that we did 4 rounds of 2minute positional drills and then I had about 13minutes of rolling. I think I'm doing well with staying relaxed during rolls. Thought I'd be more tired since I played frisbee earlier in the day. I'm glad that I can do both activities on the same day and not be wiped out.
Noon: Frisbee 1hr
Not as windy today, but still a couple of gusts that made tosses unpredictable. I got scored on quite a bit in the first half hour or so. A little disappointing, but I think I did better in the latter half of the game. Had a couple of good catches, but dropped another game-winner. *sigh* Guys were getting hurt left and right. The field was in decent shape, so it wasn't at fault. Just a couple of freak accidents. I'm surprised there weren't more injuries last month when the fields were icy/muddy/slogfests.
Evening: BJJ 1.5hrs
Talked a little about my tournament experience with the group. We went over cross collar chokes (how ironic), guard sweeps (even more ironic), armbar from guard and breaking down an opponents posture when they're in your guard. I was stewing about the fundamental mistakes I made and how I was capable of getting 1st place but didn't. I'm just going to have to get over that. Master T was there and a new guy (Kevin). Otherwise it was just Holly, myself and Gary. Surprised that no one else was there.
Rolled with Master T (I got tooled of course) and Holly. Had decent rolls with both of them. T got me in something that was like a scarf hold. Intuitively I was trying to maintain some sort of half guard and turning into him. I should have released the half guard and turned *away*. I'm glad he told me that after I tapped, because I never would have tried to turn the other way.
Overall I felt good about class. Wasn't that tired at the end. Might be due to the fact that we did 4 rounds of 2minute positional drills and then I had about 13minutes of rolling. I think I'm doing well with staying relaxed during rolls. Thought I'd be more tired since I played frisbee earlier in the day. I'm glad that I can do both activities on the same day and not be wiped out.
Monday, March 14, 2011
Wind is the Great Equalizer
Had lots of people playing, which was fun. 5 on 6 I think. I did better than I thought I would after a week off from playing. Had a couple of good catches and a nice pass or two. Also had some really terrible throws and muffed what would have been a game winning catch. The wind was wicked. Sometimes it would push the fris straight into the dirt and sometimes it would lift a short pass waaaay overhead. The worst part is that you were never sure what it was going to do which made it difficult to compensate.
My feet were absolutely killing me at the end, although I think we did end up playing for over an hour. Apparently I didn't do myself any favors with the 60 box jumps yesterday.
For future BJJ tournaments I don't think I'll take a full week off of activity beforehand. It worked out great for my tennis on Sunday, but even if I had four matches on Saturday the full week of rest wouldn't have been necessary. I felt like I had plenty of energy and cardio. Next time I'll probably only step it down for the three days leading up to the tourny instead of five. Maybe keep it down to an hour of exercise a day. :)
My feet were absolutely killing me at the end, although I think we did end up playing for over an hour. Apparently I didn't do myself any favors with the 60 box jumps yesterday.
For future BJJ tournaments I don't think I'll take a full week off of activity beforehand. It worked out great for my tennis on Sunday, but even if I had four matches on Saturday the full week of rest wouldn't have been necessary. I felt like I had plenty of energy and cardio. Next time I'll probably only step it down for the three days leading up to the tourny instead of five. Maybe keep it down to an hour of exercise a day. :)
Sunday, March 13, 2011
Gym Work
Played doubles tennis for an hour and half in the morning. Had some amazing shots, played out of my mind. The week of rest for the tournament really paid off in tennis this morning. Had crazy gets and winners off of the gets. Net play was a little dice, but overall I had a blast with ridiculious shots.
In the evening, went the gym and did the following workout in about 14mins:
4 rounds
20 12" box jumps
20 15lb kettlebell swings
3 pullups
5 dips
1st round: dips unassisted, 2nd round dips 30lbs assisted, 3rd/4th rounds dips 50lbs assisted.
Brutal on the arms, and the pullups were very tricky. Should have thought about doing them assisted as well. I thought I'd do better on the dips but I'm not very good at those. Yet.
In the evening, went the gym and did the following workout in about 14mins:
4 rounds
20 12" box jumps
20 15lb kettlebell swings
3 pullups
5 dips
1st round: dips unassisted, 2nd round dips 30lbs assisted, 3rd/4th rounds dips 50lbs assisted.
Brutal on the arms, and the pullups were very tricky. Should have thought about doing them assisted as well. I thought I'd do better on the dips but I'm not very good at those. Yet.
Anticlimactic
Tournament is over. Won 1, lost 1 in gi. Did not compete in no gi b/c the lone competitor that was anywhere near my weight class did not show and the next closest divisions were in progress or had already finished. Bummmer.
However, I did get silver in my division in gi, so that's not nothing.
Won my first match by armbar. Ended up on the bottom after the takedown, but moved to side-control and then got the armbar.
Second match, pulled guard and went for a collar choke for the entire five minutes and didn't get it. Lost on points because I pulled guard. Tried a triangle and some armbars too, but should've swept. Could've swept and that would have won me the match. But I didn't. So silver it is. Next time....
First match:
However, I did get silver in my division in gi, so that's not nothing.
Won my first match by armbar. Ended up on the bottom after the takedown, but moved to side-control and then got the armbar.
Second match, pulled guard and went for a collar choke for the entire five minutes and didn't get it. Lost on points because I pulled guard. Tried a triangle and some armbars too, but should've swept. Could've swept and that would have won me the match. But I didn't. So silver it is. Next time....
First match:
Friday, March 11, 2011
Ready
Tomorrow is the big day!
BJJ class last night, 1.5hrs. Everyone was excited about my tournament and had tips for me. Was great to have that vibe and that tream feeling.
Did positional drills from the mount. Maintaining with grapevine or switching to side-mount and collar chokes from the top. Trap-n-roll, knee/elbow escape and defending chokes from the bottom. Learned a great escape when someone goes for a collar choke. Gable grip your hands on top of theirs, push your elbows into their arms, bridge and roll. So awesome. Good finish as you end up in guard is to bridge forward (into them) hard. If they maintained the collar grip through your escape, this should break it relatively easy. Just b/c you escaped doesn't mean you're out of danger if they maintain their collar grip (especially if they have both hands in).
Gary showed us a few new things and did some takedowns with me at the end. Ian gave me some takedown tips which was really nice of him. :) Basically, stay low, keep your head up. If they come in under you for a single or double, push their head down, sprawl back (create space between you and them) and block their shoulders from coming into your space. I think the gist of it is if you let their shoulders get past your hips your defense didn't work well enough. If you do have a good sprawl, take their back with big, quick steps. Don't take a bunch of baby steps to get around...one step to get perpendicular to them, one step to get the first hook in, one step to get the second hook in.
I didn't want to try to learn anything new to use for the tournament...just wanted to drill the basics. Got a lot of that in, so I'm happy about class last night and looking forward to tomorrow. My matches won't start until 12:30 (at the earliest), so don't have to wake up *too* early to make the drive over.
I've been doing well with my food intake...still no pastries, espresso nor caffeine. Can't say that my body feels all that different w/o those delicious items, but it does feel pretty good after the week of rest. Keeping off of that stuff probably kept me from putting on a bunch of extra pounds. Stupid ankle did go hinky during the roll last night though (doing a triangle, of course!) Won't keep me from competing and won't affect my matches, but I was hoping that it was done being wonky. It surprises me more than it hurts. Bummed that it comes on during a triangle!
Onward!
BJJ class last night, 1.5hrs. Everyone was excited about my tournament and had tips for me. Was great to have that vibe and that tream feeling.
Did positional drills from the mount. Maintaining with grapevine or switching to side-mount and collar chokes from the top. Trap-n-roll, knee/elbow escape and defending chokes from the bottom. Learned a great escape when someone goes for a collar choke. Gable grip your hands on top of theirs, push your elbows into their arms, bridge and roll. So awesome. Good finish as you end up in guard is to bridge forward (into them) hard. If they maintained the collar grip through your escape, this should break it relatively easy. Just b/c you escaped doesn't mean you're out of danger if they maintain their collar grip (especially if they have both hands in).
Gary showed us a few new things and did some takedowns with me at the end. Ian gave me some takedown tips which was really nice of him. :) Basically, stay low, keep your head up. If they come in under you for a single or double, push their head down, sprawl back (create space between you and them) and block their shoulders from coming into your space. I think the gist of it is if you let their shoulders get past your hips your defense didn't work well enough. If you do have a good sprawl, take their back with big, quick steps. Don't take a bunch of baby steps to get around...one step to get perpendicular to them, one step to get the first hook in, one step to get the second hook in.
I didn't want to try to learn anything new to use for the tournament...just wanted to drill the basics. Got a lot of that in, so I'm happy about class last night and looking forward to tomorrow. My matches won't start until 12:30 (at the earliest), so don't have to wake up *too* early to make the drive over.
I've been doing well with my food intake...still no pastries, espresso nor caffeine. Can't say that my body feels all that different w/o those delicious items, but it does feel pretty good after the week of rest. Keeping off of that stuff probably kept me from putting on a bunch of extra pounds. Stupid ankle did go hinky during the roll last night though (doing a triangle, of course!) Won't keep me from competing and won't affect my matches, but I was hoping that it was done being wonky. It surprises me more than it hurts. Bummed that it comes on during a triangle!
Onward!
Thursday, March 10, 2011
On Track
Still resting. Feels weird to be "on the bench" and not sick. I've been ok with my diet. No cookies, no espressos, no alcohol. Choices of meals have been a little so-so, but not terrible. The baked goods have been really, really hard to pass up. I don't think cutting baked goods out of my diet is really going to make that big of a difference come Saturday, but I'm already more than halfway down the road...so might as well keep going.
I will say that Cadbury milk chocolate eggs (the small ones, not the big cream-filled ones) are crack and are to be avoided at all costs. Easter is weeks away, and they put this crap out so early you can't help but indulge before St Paddy's day. I've been completely off the wagon as far as chocolate is concerned. I cannot even have them in my house, as I will take down an entire bag if left to my own devices.
Even though I'm gobbling up Easter candy, I'm feeling pretty good. Legs almost feel rested, rest of my body feels fine. Nothing feels sore and even my hinky ankle is about right. Will be going to BJJ tonight and might do some light rolling at the end. I should have a ton of energy going into Saturday morning. Hopefully I don't leave it all on the mat in the first match!
I will say that Cadbury milk chocolate eggs (the small ones, not the big cream-filled ones) are crack and are to be avoided at all costs. Easter is weeks away, and they put this crap out so early you can't help but indulge before St Paddy's day. I've been completely off the wagon as far as chocolate is concerned. I cannot even have them in my house, as I will take down an entire bag if left to my own devices.
Even though I'm gobbling up Easter candy, I'm feeling pretty good. Legs almost feel rested, rest of my body feels fine. Nothing feels sore and even my hinky ankle is about right. Will be going to BJJ tonight and might do some light rolling at the end. I should have a ton of energy going into Saturday morning. Hopefully I don't leave it all on the mat in the first match!
Tuesday, March 8, 2011
Rest Week
Taking the week off. Might do some light cardio. Trying to eat fairly healthy. Did ok yesterday, but got too hungry in the afternoon b/c I didn't eat enough for breakfast/lunch. Had a bigger breakfast today and will eat a good-sized lunch. Brought in some bananas too.
Got the camcorder up and working last night, so will hopefully have videos of my matches on Saturday! w00t!
Got the camcorder up and working last night, so will hopefully have videos of my matches on Saturday! w00t!
Monday, March 7, 2011
Redemption
USTA 3.5 Singles Match 5-7; 6-1; 1-0 (10-3) Time: 2:15hrs
Wow. This was an amazing match. I ran my tail off the entire match. I went up 4-1 in the 1st and got a little cocky and lost my focus. That and I think my opponent got warmed up by then and started letting me have it. She reeled off 4 games in a row, then I tied it up 5-5, then she got game 6. I fought for that last game and we had several deuce points, but she pulled it out and I was down a set. I was mad at myself for letting a big lead go, and was really focused in the 2nd set.
I went up 3-0 in the 2nd, and then she got a game and the next game (3-1) went to deuce. I was thinking "Oh no, it's the 1st set all over again", so I fought and fought for that game. So did she, as I'm sure she was aware that I wouldn't let a 4-1 go like I did the 1st set. We battled for a long time...felt like a 15minute game. Wish we could've counted the deuce points, but I estimate that there must have been close to 10. Fortunately for me, she was serving the game. She was doing a good job on her serves. Didn't really let up on speed too much, and never double-faulted. That's quite an accomplishment for such a long game. In fact, I'm not sure that she double-faulted more than once or twice for the entire match (if that). She didn't give up many unforced errors, period. Anyway, at one point during the deuce marathon, I half-jokingly asked her if she wanted to play next-point-wins. She laughed and said how about spin-for-the-win. We were both really tired. I ended up taking the game, which I think turned the set squarely in my favor.
We went to a 3rd set tiebreak (instead of playing the 3rd set out, you play a tiebreak of first to 10 must win by 2pts). I went up 5-1 and then kept it up for a 10-3 win.
Mad props to Paula, as she really made me work for that victory and play (according to spectators) the best tennis I've ever played. I had several fully-stretched-out single backhands that went in. Came up to the net a few times but whiffed some volleys. Thought about doing it later in the match, but was too gassed to do sprints up to the net. We ran each other all over the court, and many of the games went to deuce. We did a good job of moving each other side to side, although neither of us tried too many drop shots. I did a couple, but dropped them at the service line instead of closer to the net which turned out badly for me. The shots that she put at the service line I smashed for forehand winners, so I don't think she was going for drop shots later in the match either.
I'm very happy about the win, and the team won 4-1 overall. 4 of the 5 matches went to 3rd set tiebreak, so it could have easily gone the other way.
Hopefully this is a good omen for my coming BJJ tourny on Saturday!
Wow. This was an amazing match. I ran my tail off the entire match. I went up 4-1 in the 1st and got a little cocky and lost my focus. That and I think my opponent got warmed up by then and started letting me have it. She reeled off 4 games in a row, then I tied it up 5-5, then she got game 6. I fought for that last game and we had several deuce points, but she pulled it out and I was down a set. I was mad at myself for letting a big lead go, and was really focused in the 2nd set.
I went up 3-0 in the 2nd, and then she got a game and the next game (3-1) went to deuce. I was thinking "Oh no, it's the 1st set all over again", so I fought and fought for that game. So did she, as I'm sure she was aware that I wouldn't let a 4-1 go like I did the 1st set. We battled for a long time...felt like a 15minute game. Wish we could've counted the deuce points, but I estimate that there must have been close to 10. Fortunately for me, she was serving the game. She was doing a good job on her serves. Didn't really let up on speed too much, and never double-faulted. That's quite an accomplishment for such a long game. In fact, I'm not sure that she double-faulted more than once or twice for the entire match (if that). She didn't give up many unforced errors, period. Anyway, at one point during the deuce marathon, I half-jokingly asked her if she wanted to play next-point-wins. She laughed and said how about spin-for-the-win. We were both really tired. I ended up taking the game, which I think turned the set squarely in my favor.
We went to a 3rd set tiebreak (instead of playing the 3rd set out, you play a tiebreak of first to 10 must win by 2pts). I went up 5-1 and then kept it up for a 10-3 win.
Mad props to Paula, as she really made me work for that victory and play (according to spectators) the best tennis I've ever played. I had several fully-stretched-out single backhands that went in. Came up to the net a few times but whiffed some volleys. Thought about doing it later in the match, but was too gassed to do sprints up to the net. We ran each other all over the court, and many of the games went to deuce. We did a good job of moving each other side to side, although neither of us tried too many drop shots. I did a couple, but dropped them at the service line instead of closer to the net which turned out badly for me. The shots that she put at the service line I smashed for forehand winners, so I don't think she was going for drop shots later in the match either.
I'm very happy about the win, and the team won 4-1 overall. 4 of the 5 matches went to 3rd set tiebreak, so it could have easily gone the other way.
Hopefully this is a good omen for my coming BJJ tourny on Saturday!
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