Experiment

04 March 2010 - This week at Crossfit

We don't actually work out.  We just play on the equipment.  I hope the owners don't see this.

This week we changed up our schedule somewhat by meeting on Tuesday and Wednesday instead of Mondays.  No problem.  Two good WODs, accomplished.  Just in time for Saturdays Big Day.  Kirkwood RFC V. Parkway.  Spring 2010 season opener!

Tuesday we hit it hard with a team WOD, however, this time teams were decided based upon the results of a Mini-WOD, composed of a two minute max effort air squat.  Teams were then selected by pairing top Mini-WOD ranks with lowest and working towards the middle of the pack.  The WOD then consisted of two rounds of row for max calories, max KB swings, and max Cleans in two minute periods spaced by one minute of rest.

Tuesday's 2minute max routine & results

For Wednesday, lifting heavy things was mood of the day; Crossfit Total was the result.  The Crossfit Total calls for max lifts in three exercises: Deadlift, Back Squat, Overhead Press.  We tackled the WOD in that order, and I would like to say, I am definitely pleased with the form, attention to detail and instruction, and willingness to Go Heavy.  It may seem like a straightforward WOD, but maxing out is no easy task.  After all, the idea of maxing out lends itself to just that, get your hands on the bar, and give it all you have, drop the weight, and feel the pump! (Reference to Pumping Iron w/Arnold, check it out on google video if you have not seen it, really quite a stomp to watch)

CF Total Results: Note the #325 Crowd on the Deadlift!

Come Ready to play Saturday for it will be a glorious day!

To check out more pictures from the gym, check out Kirkwood Coaches on Facebook

04 March 2010 - Season Kickoff

Kirkwood RFC V. Parkway United

Saturday 06 March 2010

Forest Park Central Field (Jewel Box)

Kickoff 10:30 am

STL Bombers V. Ramblers

To follow immediately following

So, this is how it begins.  The 2010 High School Rugby season begins with an energetic match up, proceeded just as much by the exuberant excitement of an approaching spring and season as by the weight of tension and nervousness.   Parkway, in its first year of existence and also having beaten Kirkwood in a preseason tournament match [Tin Cup], is headed by a former Kirkwood rugby coach, looks to make its case as a developing power in St. Louis high school rugby.  Kirkwood, enjoying it's third year after rebirth with its largest depth chart yet, looks to bring it all together and never look back. 

Only now to wait and see!

01 March 2010 - February Recap

I have been remiss in my writings.  So lets get to it.  February was an eventful month, and, further, we have much to look forward to in March and beyond.  Working backwards, this weekend Kirkwood Rugby, in a last minute scheduling success, traveled to our wonderful state capitol of Jefferson City to take on... well, Jefferson City Rugby.  The game was set up as a friendly, and as such, we played three 30minute halves on a marvelous pitch, and under a warm sun - albeit the wind was quite brisk.  To Kirkwood, I was proud of y'all before the match even started;  For showing up hardy and in good spirits and most importantly for showing up in numbers.  Give yourself a hand for traveling at the last minute and being able to field two sides; A validation to our clubs success as a program.  Keep the numbers coming and the quality of play will only increase.

Very well, I have gotten a bit off topic.  Our boys travelled and played - quite furiously I might add - and ended this friendly as we should.  With increased experience, knowledge of our strengths and weaknesses, in good health and with enthusiasm for the upcoming spring season.  Play was dynamic and for the most part continuous, with some dashing runs and reverberating hits, however, I must make a few points.

• Although we kept toe to toe on the scoreboard, we were dominated possession wise and thus were on defense far too much.  No possession, no sustained offense
• Further, our rucks were not consistent or tactical enough.  Those were some big boys out there and they liked to keep it in the pack.  When we rucked we were inconsistent on the numbers we committed, speed to which support arrived, and most importantly, when the former were in place, we were often not resilient enough to secure the ball and give our scrumhalf clean ball

Rucking, in my opinion, is where we can see the greatest improvement.  Keep it simple: Hit the rucks hard and fast; immediate support, show good and stable form, blow by and over the ball, secure it and hold until balls out.  Keep working and we'll get there and be fearsome.  Also, a big thanks to Jeff City for the hospitality showed to us post match.  Always the pleasure to socialize with ruggers.

We have thus played Jeff City in a well fought match; enjoyed the festivities of the Tin Cup tournament the week prior; and endeared the snowy ice fields of Priory proceeding.  In addition, Crossfit workouts have continued - a brief respite in mid-Febraury as I had some business to attend to in LA & Vegas - and we will continue to kick it up a notch, and then some, as we head into the heart of our season.  Stay committed and keep the work rate high.

Our training schedule has changed slightly and so we will now have training on Mondays and Thursdays 4 - 6pm and Crossfit on Tuesdays and Wednesdays 330 - 5pm (two sessions still).

Later,

Brett

04 February 2010

Explosive!!!

Brilliant, I hope everyone enjoyed todays workout, I sure did.  We have built up over the past month a familiarization with many different exercises.  I have been saying quite repeatedly, just about all of the movements we do in the gym... explosive hip extension is key.  Squats, Swings, Jumps... Cleans & Jerks... Powerful quickness... Tackling, Rucking etc.  Clean & Jerks are one of the best exercises to develop this and the WOD today demanded development.  I am very proud of the execution and intensity everyone had today with the workout. 

Partner WOD:  Four 3minute Rounds w/1minute Rest in between rounds of...

9 Deadlift

6 Cleans

3 Push Jerk

One person performs the above and upon completion he rests while the partner performs the exercise reps.  When both members complete their reps this counts as one round.  Perform as many rounds as possible within each three minute round. Scale as necessary. 

The prescribed weight was 95#, well done for those that completed as prescribed!

The Tally

The First Crew: Post WOD

Lets hope the hard work pays off; First match this weekend...

KWRFC V. Priory

Nothing To It!

01 February 2010

Just some work on Cleans & Jerks today.  Let it be known that these movements - when form is achieved and can be incorporated into WODs - are just about the best exercises we can do along with Rugby.  Strength, Explosiveness and Athleticism are required to great degree.

We will be focusing more and more on these movements as the season progresses.

If you are curious to see some Olympic lifting, just search YouTube - for Clean & Jerk, Snatch, Olympic Lifts - and you'll find a plethora of great videos.

27 Wednesday 2010

Wednesdays WOD

This week we have begun a new format by breaking up gym time into two back to back sessions; So far I am happy with the way this is working.

Todays workout consisted of Sumo Deadlift High Pulls and one are cleans using Kettlebells and box jumps.  See picture for the details and times.  #35 was the recommended Rx weight.  All three of the movements involved are facilitated by explosive hip drive; that is what we are trying to develop in addition to overall Rugby fitness.

Mondays WOD: Sweet Cindy

Push Ups - Pull Ups - Squats - 20minutes.  Thats it.  Nothing To It.  For those that did this work out Rx (prescribed - unassisted pullups on the bar) a very Well Done!  For those of you that did Ring Rows among other modifications, no sweat, just remember this time around, keep working on improving your limiting areas, and next time kick it up a notch.

This weeks two class format seemed to work out well, so far.  Let me know what you think about it or if you have other ideas.  Post to comments. 

20 January 2010 - Thrusters & Burpees

Left My Phone at the Gym so... Pictures Coming Soon!

Today was our biggest group yet, which is great, though it did cause a bit of confusion to start off.  I am experimenting a bit with the format and flow of class time due to the large numbers.  In the future we may have to break off into two separate groups - we'll figure that out this Saturday at training - as supposed to going in heats for the WODs - which actually worked out alright other than the down time while out of the current heat.  

Since we ran two separate heats for the WOD, today we got straight into the warm up, did a brief overview of the Front Squat & Push Press to lead into some Thruster practice and then hit the WOD.  We handled this WOD in two heats. 

WOD:  7 Rounds For Time

7 Thrusters 

7 Burpees

Scale as Necessary 

1st Heat: Ely 5:48, Christian 7:05, DScott 7.20, DustinR 8.26, DSly 9.25 #65, DWhite 9.05 #65

2nd Heat: Carrot 7.14, Daniel 8.45, Jorge 9.21 #65, Gummie 9.30, Dan? 9.40, Anthony 9.52, Mikey 10.16 #65, DanG 12:01 #65, DustinH 12.01#65

3rd Bonus Heat: DSly 5.47 

Unless otherwise noted, recorded weights for thrusters are #45 (empty bar).  Defined as the lowest weight WOD was finished at. 

Attention:  I do have two points to make; Y'all have been doing a great job so far, but for the future please consider the following...

• Watch your shoes and don't track mud into the gym
• Bring your own water or reusable container, paper cups are for emergencies only

These points come from the gym owners - which is not you and is not me - so lets keep them happy

Until next time!

Rowing on the Rings!

Small group today, what gives... the school holiday is most definitely not an excuse.  For those of you that did make it out - Well Done - for today y'all tackled your first Crossfit Benchmark WOD Helen - She is a sweet thing! (If that link does not work for you... Get a Mac! or you can just google Crossfit and Helen and see what you get).

Pretty straight forward day for the most part; Some skill work on Front Squats (5x5) following a warm up and then...

WOD: Helen - Perform Three Rounds of the Following for Time

400m Run

21 KBS (#35)

12 Pullups (sub Ring Rows if necessary)

This workout is short but relentless; if you push yourself as you should, it will never let you breathe.  Think about this workout and your performance - how and where you can improve.  If you did all Ring Rows then next time throw in some Pullups.  If you did some Pullups then do more. Try a heavier Kettlebell.  Just remember that we all are starting at different levels of ability, some will have more strength at certain things and others at others, the only thing that really matters to our Team is that each session you push yourself a little more and improve.

Take Dustin R. and Dan W. for instance, after we wrapped things up they got themselves into a 500m Sprint Row competition.  Dustin was the challenger, and the challenger lost.  Better luck next time.

One last thing, after the session someone - I believe Coach Charlie - brought up the Paleo Diet which in short is the Eat Like a Caveman Diet.  I began a thirty day experiment with this just last week and I must say that so far I am pleased with it.  I will look to post something relevant on the topic soon, however, if you are interested in checking it out just google Paleo and you can quickly find a plethora of information and I can answer some questions at practice or the next time we meet.

Post Thoughts to Comments Below!

13 January 2010 - Team WOD Chaos

Hands on the hips with long faces of Agony, Yes! Count it out, take a deep breathe and get right back to work!

So Wednesday, 13 January, marked the now second Crossfit workout for Kirkwood Rugby. I was very happy to see the gym seemingly almost reach a capacity with 13 ruggers making it out for the workout. It was a little chaotic yes, but as time goes on, I'll be able to figure out the programming and set up to better accommodate everyone. I was also equally pleased to see all those that came out Monday for our first workout (four of you) returned for more after what was a total Leg Drain workout. Perhaps it was a bit much for an intro WOD, but as you can see, even if a bit shaky, your still standing.

The format of this most recent workout followed the same format as last. Warm up, Stretch, Skill and WOD. For the skill everyone got their hands on the bar for some Deadlifts. This movement, as simple and slow as it may seem, is a pillar to developing power and explosive strength, and is a lift we will often work with in order to master the technique and and become vastly superior beings. Although we jumped into the lift rather quickly, I must stress that proper technique is critical to your safety as the load increase.

And now for the...

WOD: In Teams of Five or Four, Complete the Following for Time...

Row

Ring Dips (sub w/Push Ups if necessary)

KBS (kettelbell swings)

Situps

Pushups

Each team will have one member at each station complete thirty reps (or cals in the case of the rower). Once all team members have finished the reps at their station all team members rotate to the next station and complete thirty reps. Once the team has rotated through all stations they repeat doing 20 reps at each station, and then once more performing ten reps at each station.

I have to apologize, I messed up the timer deal so the finish times got skewed a bit, however The Dans were first to finish. Well Done!

Don't forget, first practice of the season is this Saturday, 10am @ Steger. See y'all back in the gym on Monday.

11 January 2010 - Kirkwood Rugby Vs. Crossfit

The Rugby Crew: They're legs must be achin' (Ely, Christian, Dan, Dan #2, Dan #3)

Today, Monday 11 January two thousand and diez, a few members of Kirkwood Rugby got their first dose of the koolaid. Crossfit Kirkwood has graciously opened their doors to the Kirkwood Rugby club, and a demanding first workout of the season will hopefully spur not only greater fitness for all committed athletes, but also contribute to an exciting and successful upcoming spring season.

The workout session started light and cheerful. How can you not walk into a Box and not immediately want to play and throw medicine balls at people. A little warm up on the rowers, a bit of a stretch, skill instruction on Squat and Press technique and soon enough we were getting under the bars.

Press and Push Press were the skill lifts of today and were tackled in a 5x5 and 5x3 format, respectively. Yes, we jumped right into these lifts - its more fun that way - and in any case, form was good and the lifts well executed. Power stance, full range of motion, lock out shoulder directly overhead.

Now it was time for the WOD (Workout of the Day). Turn up the trance.

WOD: Perform the Following for Time

50 Squats

50 Wall Ball

then... 40, 30, 20, 10

It's not an easy workout, and getting the hang of the Wall Ball requires practice, something this WOD well afforded, ha!

Dan Sly: 13.17

Dan Scott: 14.25

Ely: 15.40

Dan Smith: 17.46

Christian: DNF (due to some weird neck muscle twinge... he's alright)

Well Done! Really excited about the work that went into this session. Crossfit can be eye opening and overwhelming when thrown into the mix, Well Done, the next session may not be any easier - and may in fact be much harder - but you will be better prepared.

Post thought and comments below!

31st Annual St. Louis Corkball Championship

Corkball!

This weekend, 01 August 2009, is the 31st annual Corkball championship. This event will run all day long at the Jefferson Barracks fields. Ball, food & drink and no running - all day long; not too bad.

The teams are matched. It Sportmans vs. Lemay I; Gateway vs. Swansea Improvement Dist.: So. St. Louis Corkball vs. Lemay II; and Red vs. Cougars. Jay moore is out of town and not able to make it this year. This is the first time since the beginning of the tournament their team has not made it. River City Pub is also not going to be able to field a team this year but hope to be back next year.

All the match ups are good ones. Lemay and Sportsmans are going head-to-head right off the bat along with So. St. Louis Corkball and Lemay II. These should be good games to watch. The talk is that Ray Timmons is bringing a new good luck towel this year so watch out for Sportmans!

I hope the Swansea Boy do well but they are also up against a good team.

And, Denny Rodner gets to feed on a bunch of pups. Maybe not though, if the pups can hit a curveball.

Good luck to all and let's keep it a fun event!

- Posted from Corkball.ning.com (The one stop network for Corkball information)

For more information on time and place. Post questions to comments.

A Day At The Crossfit Games

The 3rd Annual Crossfit Games took place this past weekend in Aromas, CA. Check out the great article covering the games seen on SportingNews.com.

Read All About It!

The Fog Of War

robert-mcnamara.jpg

Robert S. McNamara - 7 year Secretary of Defense serving over the Cuban Missile Crisis, the Home front and Vietnam; Among other things - passed today at age 93.

Check out his documentary by Errol Morris, The Fog of War: Eleven Lessons from the Life of Robert S. McNamara.

You can find it on Google Video here: Click Here

Independence... Worth It... Bless It

From: http://www.pacificworlds.com/guam/memories/images/flagrais.jpg

Getting Some Press!

Check it out. A link back to this blog from the Lake Front 7's tournament website. It made my day... although I wish I had proofread a bit better. Ill care a little more now.

Click Here for the kickback

Lake Front 7's Rugby - Kirkwood High School - Milwaukee, WI

Veteran's Park - Site of Lake Front 7's Rugby - Milwaukee, WI

This weekends travels were subject to the debut of the Kirkwood High School Rugby 7's Team... debuting at a glorious and excellently run tournament taking place on the waterfront of Milwaukee, WI. I have never been to Milwaukee - though it was extraordinary weather in the middle of summer - but from what I saw, of downtown, the lakefront, third ward and suburbs, it is a very nice city.

A bit of background: Although the history goes back further - after all I am an alumni of the team - the KWRFC is two years old, and this was our first ever 7's tournament. We were scrambling to put a team together and in the end we fielded nine athletes - two of whom have never even practiced 7's before - and made the trip and took the field.

I have played in a number of 7's tournaments. And as was my first experience - and I am sure was apart of our athletes or even if a veteran of 15's Rugby - you just cannot truly describe... explain what it is like to play 7's, especially a 7's tournament on the scale of the Lake Front 7's - the atmosphere is/was just so much different, something all it's own. Downtown on the waterfront; A summer concert providing live music across a bay; 85 teams + family, friends and fans - I ran into two fellow ruggers from my GT days just by chance - A number of women's teams (and these girls are not the usual keep at arm's length fare. 7's draws the athletes, the physically fit, and there were some fit ones shaking their hips about). A test match is a test match. However, this tournament, can only be described as a Rugby Driven Rock n' Roll Sexually Charged Stomp... and nothing less.

And There Were Nine

We came. We gained valuable experience. We had fun. A great 36hr 800mi Rugby road trip with a detour into Chicago for a walk about and dinner. Rugby is the best way to travel. Or at least it gives you the best stories.

Summer 2009 Kickoff - A Weekend Warrior Adventure

~ 70 Pedaled Miles, Movie & Dinner, Drinks with a View and a Rockin' Train Ride Home - I Swept Myself Off My Feet!

A cold winter and a volatile spring.  Whether official or not - dust off the bike, pack the kit & declare summer - I'm going on holiday and off on adventure.  

Prior to this past Memorial Day weekend, thinking of getting on the saddle and looking for new routes, I came across a few articles describing Century Rides (100mi bike rides).  Sometimes things just get in my head... and stay there.  This was no different and the idea was quite exciting.  Logically, it made no sense.  The longest continuous bike ride I had previously accomplished was a 50k.  Though during a triathlon - but being two years ago - I haven't exactly kept a consistent cycling routine.  In fact, I had just gone out on my first ride of the year the week prior to this adventure - To the grocery store and back - and despite the fact that I took the scenic route... see above about logic. 

The Prep: Google is astounding.  With one night of research, mostly using Google Maps, I was able to detail a route way beyond left and right turns.  Though not flawless - I did encounter one significant error in planning - for the most part not only did the route match what I expected, but thanks to street view I could plan according to which road had a good shoulder and even see and prepare for holding up traffic on the bridge into Washington, MO which did not have a shoulder.  That being said, the night before I packed my kit for early departure.  Water & fuel including two delicious PB & Honeys, social cloths, phone, wallet, camera, pump, extra tube, chaffing stuff blah blah blah; I packed a lot and withstanding doubts early in the ride for the most part it all came in handy. 

The Ride:  First off, the conditions.  If they were any better they would have taken place in my imagination.  Departure occurred at approx 0645 from Clayton towards the Page extension.  Overcast and even a light drizzle at times - cool wet air is a good start.  Upon reaching the Page extension the sun began to shine through, but only at times, and the air was still brisk.  Before engaging the Katy trial I first made a detour to Crossfit St. Charles. The owner had recently moved and opened up a new facility and I thought to check it out.  This made a good pit stop to fill up on one of those PB & Honeys and get some fluids down. After a bit of socializing I continued on to the Katy trail.  Here is where I encountered my flaw in planning.  Rather than back tracking towards the main road to the Katy, maps showed a neighborhood backing up to the trail on a direct shot from my position at Xfit St. Charles.  Two miles through steep bluffs found only private homes and 'no trespassing' signs. I had the feeling they were directed at 'take a shortcut' types... that would be me.  Disheartened, I backtracked through the same bluffs and made the Katy with legs hurting and had a moment to myself.  This was the last abort point.  Bike the 20 miles back home the way you came or set out for what you came to do.  Lets get to Washington and figure it out from there.  

It became quite a trip from here on. I must say the 35 or so miles between Katy entry and Washington had me hurting and then some.  A smooth fine gravel trail intermittently populated, encased in a tree shaded bubble with but seldom looks through to the Missouri river flowing parallel to my labored pedals... an ever increasing sore bottom - Whatever, Ill walk normal next week, get to Washington and figure it out from there. 

Its a funny feeling to be so out of your element.  I told nobody about this try and I knew I would not make the full century.  But I was out there testing and reaping the rewards.  A stop or two to shake the legs and stretch the back.  A stop at Defiance, Mo for a fuel up, map check and relax.  The mind & body respond to different stimulus. 

Now my thoughts on iPods and exercising are quite entrenched.  For one, I like to hear and feel my surroundings while on the move, not drown them out.  Digging deeper, an article I heard on the radio recently concerned the San Francisco Transportation Department and how they train their employees to be on the lookout for joggers, suits with earpieces, moms and teenagers alike crossing intersections aimlessly while chatting or listening to the new deal.  Along with a very sad story in which a high school student, in tune to his MP3 at highest levels while walking home along his familiar train tracked route, failed to hear its signal; on the move my earpieces stay out.  However, encased in my Katy bubble and minus intersections and fatiguing quite; iPod on and favorite Trace album up; Keeping time to the beat while breaking out to visions of a bright sun beating down on vast farmland plains to my south, the homestretch to Washington, I continued with a renewed smile.  

Making a long story just a bit longer, I soon found myself in Washington, MO approximately 7.5 hrs later.  I admitted to myself then that my bike ride would go no farther that the present city, and calling on an article I had read during my ride research I made my way to Main Street and the local Amtrak station.  Train to Kirkwood, MO departing at 2015.  

Time enough for a layout next to the river.  Time enough for a change - 7.5hrs in bike tights and I was feeling... rather compressed - and with the help of internet via phone, a quick bike to the local movie theatre to catch a screening of Terminator Salvation.  I had high expectations that were not met, being quite a fan of the franchise, but a good entertaining movie none the less.  Time enough for dinner - Johnny G's - overlooking the river; where talk of American Cars roused the most feathers. Time enough for a drink at a bar - to my liking named Marquardt's Landing - situated across from the train station.  And when the train was delayed forty five minutes, time enough for another drink in my bike getup admist the entering night crowd.  Buzzing and on a delight, the train upon entering was quite the joyous atmosphere.  A sparse group of passengers returning and traveling from and to holiday stomps with families and friends. With beers to enjoy the ride - I too swaggered my way to the drink car and back - the swaying florescent cars and one time conversations laid a timeless aura over the days travel.  To and fro...

Thanks Bro for the ride home from the station. 

Texas & Athletic Trainers

Tomorrow I will be attending the National Athletic Trainers Association annual get together held in the great city of San Antonio, TX.  Not much to say other than I am pretty excited.  

I once thought about going back to school in pursuit of the Athletic Trainers career, but without going into that thought process, it will suffice to say that I am of the belief that this profession, at least to me, would be very satisfying. 

Kirkwood 7's Rugby is Official

I am pleased to announce the formation of the Kirkwood High School 7's Rugby Club.  The Kirkwood 15's Team has been in the making the past two years; This summer we will continue to grow as a club by participating in summer 7's rugby. 

Our first tournament is in two weeks.  Lakefront 7's Rugby Tournament in Milwaukee, WI on 27 June 2009.  

The past few weeks of the summer we have been mingling with the St. Louis Bombers, running some touch and picking up a few tips on the way.  Now that our first tournament is secured, we will move forth with more specific training up until the tournament.

I, along with the squad, are very excited.