This Spring I picked up a new sport, rugby. There is a local Club Division III team here in Blacksburg. Having never played before, I showed up early to one of the first pratices of the season and told the player/coach that I was interested in learing to play. It was the most receptive sport I have ever started to play.
We won the Mid-Atlantic Territory this year, and last weekend we played in the first 2 rounds of Nationals. We won the round of 16(the furthest the club has ever advanced), but lost a very tough match 27-30 in the quarter-finals.
I got a lot of playing time throughout the season during scrimmages and friendlys. It was hard to watch the territorial quarter-finals from the sidelines, and we barely squeaked a comeback win with the rest of the season on the line. With a week before the territorial semi-final and final, I learned a new position and got called to start for the semi-final to fill in for a missing player. I played all 80 minutes and earned man-of-the-match that game, and didn't miss a minute of play in our 3 remining playoff games.
Now I am set with my primary position as an openside flanker(#7, wing forward), along with some wing possibility.
The summer will consist of casual touch rugby pratice, probably a few rugby sevens(analogous to basketball 3v3) tournaments, and training - speed, strength and stamina.
Conditioning Workout Run 5:00 rest between sets
12 x 50m in under 7 seconds, repeat every 40 seconds
12 x 50m in under 7 seconds, repeat every 40 seconds
12 x 50m in under 7 seconds, repeat every 40 seconds
Each set of 12 runs last only 8 minutes, so the whole workout is 24 minutes of running - 34 minutes total. I use strict, start-to-start timing to start each run so there is no drift or extra rest time creeping in anywhere. I will be increasing the volume throughout the summer, but also mixing up the distances and pace.
Strength Workout Deadlift
225 x 5
315 x 3
365 x 1
385 x 1
405 x F + F
Handstand Push-ups
BW x 6 + 6 + 8 + 6
Couldn't pull the 405 today. Both attempts made it above the knee, and with a little chalk I might have been able to get it up. Grip was the main failure point, but either one would have been real ugly even with straps. I was hoping for more on the HSPUs in terms of reps and depth.
A couple of guys have been doing some serious recruiting for the rugby team and we had about 16 new guys show up today. Another guy and I started about 45 minutes early with the new guys teaching them the basics and doing some simple drills to reinforce the fundamentals.
Then we played some touch rugby. First 2 side by side games of 5 v 5 with occasional short teaching breaks. Then we played a big game of about 10 v 10. The new guys did fairly well and all of them seemed to enjoy it. Having a bigger group of committed athletes could do a lot for our team: bigger better pratices, more depth, scare some skilled players to work harder and get fit, and add a "second" team so we can get more in season double headers against teams with an "A" side and a "B" side so everyone can get more playing time(30 people playing 2 games instead of 22 people subbing into one game).
Strength Workout SuperSet, 5 Rounds(max reps) : long rest Squat
195 x 12
195 x 12
195 x 12
Pull-ups(overhand wide grip)
BW x 12
BW x 11
BW x 10
My squats are deep, and pull-ups are throat to bar. Deep squats for sets of 12 really wear me out, so I take long rest intervals on this workout. My plan is to progress up in weight doing sets of max reps. In a few weeks the weight will be a lot more resulting in a low rep strength workout, then I will reset back to a lighter weight and work my way up again, hopefully lifting each weight for more reps(or perhaps using front or overhead squats instead). Planned periodization based on weight progression rather than rep goals.
For the deadlift/HSPU workout I am going to progress a little differently because I don't like doing high rep deadlifts, and I will progress on the hand stand push-ups by increasing range of motion.
8v8 to 13v13 or so touch rugby in pouring rain - great fun! Quite a few of the new guys were back, and some of the Virginia Tech players who are around for the summer came out.
Pickup lunch volleyball isn't the most competitive or intense thing in the world, but it was a pretty decent group today. Most games were 4 on 4. It makes for a good break in the middle of the day, espically since I probably won't get into the gym today.
Was thinking about running, but took a nap while watching some rugby instead. Had a cookout with the rugby team that filled my evening, and allowed myself to be busy all day Sunday so it was a rest weekend.
8v8 to 13v13 touch rugby again. Most of the newer guys were broken off doing a few different drills, so the pace of the game kept pretty high. I felt pretty wore out for the first 30 minutes or so, not enough sleep? I am behind on my workouts(as well as about everything else) this week, and it may be hard to catch up till I get my car fixed.
Strength Workout Deadlift
225 x 5
315 x 3
365 x 1
385 x F + F + F
365 x F
Deadlift(with hold for time at the top)
315 x 1 + 1 + 1 + 1
Handstand Push-ups
BW x 8 + 8 + 5
My grip was worthless today, weaker than last week. It wasn't the most intense session in the weight room, but I was frustrated. Legs and back can handle a bit more on the deadlift, hopefully the grip will turn around quick. Probably need to get back to some kettlebell work and add in a lot of farmers walks on other days.
I got out a little early to do some place kicking today. Distance was good, but on a very wet surface my accuracy still leaves a lot to be desired. I was 1 for 1 from 50 meters though. Then we played some touch rugby and halfway through that we modified the rules a bit to encourage 7s style tactics and strategy. I am ready for a 7s tournament or some way or another to get some more contact.
I got a little behind in my online logging, but I have a sheet of paper here with almost everything on it. I am going to try to get caught up over the next few days, and then keep on top of it a little better. I haven't been getting in all of the running sessions or my progressive squat workouts that I have been hoping too, but that is due mostly to the amount of effort I have been putting into the rugby trainig sessions. They contain lots of high intensity sprinting.
I took my wife out to the field to do some ball handling and kicking. Most of the drills we did involved a lot of running, so it was a solid workout in addition to the skill training. A great way to spend a Saturday afternoon!
I don't think we really played for that long, but I can't remember what I did afterwards and the GoWear had me over 4.5 METs from 5:00 to 9:00. The play wasn't that great, mostly 3v3, but it was pretty fun. I haven't been on the sand much at all this year.
I tweaked my upper back early in the pratice doing some contact drills with the new guys. I stayed out of the contact drills after that, but was ready for the touch rugb game when it came around. We played 3 teams of 9v9, scoring team stays on the field. My team played really well and my speed really stood out.
By the time I got home though, I could hardly stand up due to my back. I was in so much pain right around C4/C5, I hardly slept all night. The Chiro was able to line everything back up the next day, and a few visits since has me back at 100%
Met-con Workout 5 ROUNDS - for time
5 x 45lb KB Deadlift
10 x 14" Step-up
15 x unweighted Squat
--------------------------------
5:23
This was before my first Chiro appointment after injuring my back the previous day. I was still in quite a bit of pain so I just needed something light and back friendly to get me moving. Still wasn't easy though, tired me out and really hit my hip flexors. I did lots of mobility before and after the workout and felt better after than I did before; but was still in need of the Chiro after.
Today was a tackle scrimmage to give all of the new guys a real introduction to rugby. I was so glad that my back was feeling well enough for me to play. It was a torrential downpour for the first half of the game which was pretty fun for everyone, a rugby mud bowl. I played out on the wing most of the game so I was a little less involved than normal(as a flanker) but it gave me an opportunity to try some "in game" kicking. This was a great pratice, and I hope we have some contact scrimmages a little more often.
Some pickup indoor volleyball at lunch, and some sand 2v2 after work. Again, neither was highly competitive, but both were fun. Heidi got to go to the lunch ball and we even got to play a game of 2v4, and it was nice to get out on the sand in the evening.
Met-con Workout 3 ROUNDS - for time
15 x 20" Box Jumps
15 x 95lb Push Press
30 x unweighted Lunges
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5:59
This workout played well to my strengths: box jumps and push presses, but don't care for lunges in timed workouts. I like to keep my lunges at a steady pace even when working "for time," but that doesn't really reduce the conditioning impact of the workout. Hips are working hard, I've got nothing left for a speed or interval workout on Sunday.
Strength Workout(Crossfit Total) Squat
225 x 3
245 x 1
265 x 1
275 x F
Press
95 x 3
115 x 1
125 x 1
135 x 1
Deadlift
315 x 3
365 x 1
385 x 1
405 x 1
425 x 1
--------------------------- Total = 825
Not sure why 2 weeks ago I couldn't even pull 385 and today I got 425. Chalk was a big factor, and I guess it is only about 10% different, but it seems like a huge difference. Either way, no more heavy deadlifting without chalk, and I think I will get more next time. My press definitely needs some work, and I would like to get my squat back over 300, 305 is my all time max from about 3 years ago. Adding 25 pounds to each lift will push my total to 900 - wonder if there is any way I could see that by September - I better figure out how to fit my progressive squatting sessions into my schedule.
I was like lightning on the field today. I don't know if I am getting faster every week or if everyone else is getting slower. I was running past or around anyone I wanted to all day long. I am really looking forward to playing in some rugby 7s tournaments this summer(7v7 on a full sized field). Looks like we may be heading to one on the 4th of July!
Met-con Workout 4 ROUNDS - for time
15 x Burpee
10 x kipping Pull-up
5 x 155lb Squat Clean & Jerk
--------------------------------
18:31
This was killer! Burpees are always tough, and the squat cleans drained me a lot more than I thought they should. I did all 4 rounds of kipping pull-ups unbroken, but the burpees were broken into 3 or 4 mini sets each round, and the clean and jerks were done as singles with short rests. I should be able to rep 155lb clean and jerks - the jerks were easy, the cleans were very hard.
Another session of touch rugby. I showed up a little early and did some suicide sprints before the games started up. Next week we are going to have a few tackle scrimmages to prepare for a 7s tournament on the 4th of July. I love tackle, gotta remember my mouth guard though.
Play like a kid 2:00 hours
No GoWear Fit data today
No real workout today, but I took my friend's 4 kids to a plaground and played for 2 solid hours. Lots of swinging, climbing, jumping, gymnastics, running; if it is fun, we did it.
Met-con Workout 5 ROUNDS - for time
5 x 135lb Hang Clean
10 x 14" lateral barrier Jumps
15 x AbMat Sit-ups
--------------------------------
5:45
My abs are still sore 2 days later. Everything else was fairly easy, but sit-ups really hit me hard, and they were the only slow down on this workout. After the workout, we had a couples relay race: up and back down the hill out front carrying a 20 pound medicine ball taking turns - 3 trips each. Total time for that is unknown, but longer than our workout.
Did some drills and light technique work with Heidi to pratice the clean. It is a new exercise for her so we spent a good bit of time getting it comfortable - tons of progress in 20 minutes.
Met-con Workout(Crossfit Short Cindy) 10:00 - AMRAP
5 x kipping Pull-up
10 x Push-up
15 x unweighted Squat
--------------------------------
8 rounds + 5 pull-ups + 4 push-ups
I am so weak at push-ups, I think I could probably do better if I did the pull-ups for 10 and the push-ups for 5. I was hoping to be about a round ahead of where I was after 10 minutes so that 10 in 10 would be in sight, but I had to berak the push-ups into mini-sets on most of the rounds and the time kept slipping away.
We did lots of gymnastic work before the workout and some bear crawls after.
Track Workout (5min mile progression)
400m 1:06(3:21) - pace 4:24
200m 0:32(3:34) - pace 4:16
200m 0:33(4:04) - pace 4:24
200m 0:35(4:02) - pace 4:40
200m 0:36(4:51) - pace 4:48
200m 0:35(3:14) - pace 4:40
200m 0:32(done) - pace 4:16
----------------------------
1 mile Total = 4:29(23:06)
(6:24)
400m 1:20(done) - pace 5:20
My pacing is terrible, always has been. My eventual goal is a 5 minute mile. This workout is intervals at (what is supposed to be) 5:00 pace, totaling a mile of running. Intervals start long and decrease in distance if I fail to make my goal pace. Idealy, over time more intervals will be at the longer distances and even up to 800s and I can slowly reduce the rest intervals.
Today didn't go quite as planned. It took me 4 intervals to realize that 5:00 pace is not a sprint, but a run. After the first interval and 3:21 rest I was totally gassed and had ripped a huge blister in my foot. 100m into my next interval, I knew I wasn't going to keep speed through another 400 even though the plan is to run it and cut the distance if I don't make the goal pace. Going in, I was thinking shooting for a 3:1 rest interval, but quickly realized that 1:36 wasn't going to be anywhere near close enough between 200s - maybe it would have been close if I was running the right pace instead of sprinting. Maybe for now I will aim for a constant rest interval regardless of distance.
I ran an extra 400 at the end of the workout after an extended rest to see what I could get done and wasn't too far off of my goal pace. Maybe with a little pratice, this workout will shape up and not look so ugly. My goal for the next time I do this workout is to knock my rest times all down to 3:00 even if I still have to run mostly 200s again.
Rugby - Speed, Strength, Stamina
Linear Mode
