tag:blogger.com,1999:blog-154274872009-02-21T10:31:49.628-05:00Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.comBlogger95125tag:blogger.com,1999:blog-15427487.post-1170852110551715682007-02-07T07:39:00.000-05:002007-02-07T07:41:50.576-05:00I have moved all posts over to the blog's new home at <a href="http://www.birchsport.com/blog">http://www.birchsport.com/blog</a>.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-117085211055171568?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1150077809913859412006-06-11T22:01:00.000-04:002006-06-11T22:04:03.506-04:00Kettlebell swings and jumprope warmups<br /><br />Front Squats<br /><ul><li>95x10</li><li>185x8x2</li><li>225x6</li><li>275x4</li></ul><br />Jump Shrugs<br /><ul><li>230x10x2</li><li>280x6</li></ul><br />Did a few windmills and some wrist wroller work.<br /><br />Workout out with some friends who are just getting back into it after a looooong break. They did great for their first night back. Will have them do 2 fuulbody workouts a week for 4 weeks and go from there.<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-115007780991385941?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com1tag:blogger.com,1999:blog-15427487.post-1150077666657979832006-06-11T21:59:00.000-04:002006-06-11T22:01:06.683-04:00Did some jump rope and kettlebell warmups.<br /><br />Good Mornings (waist high)<br /><ul><li>135x10x3</li><li>185x5x2</li></ul><br />Jump Shrugs<br /><ul><li>230x10x2</li></ul><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-115007766665797983?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1147802113722650172006-05-16T13:53:00.000-04:002006-05-16T13:55:13.736-04:00Much better day today. I went back to my normal way of throwing the HWFD and it felt sooo much better. Almost every throw was 39'+ with two over 40'. Also threw the LH and the Sheaf.<br /><br />HWFD - 40'9<br />LH - 120'8<br /><br />Also threw the sheaf for a while. Worked on my spins. I think there is big potential here.<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114780211372265017?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1147302961916171312006-05-10T19:14:00.000-04:002006-05-10T19:16:01.943-04:00Was a much better throwing day today.<br /><br />LWFD - 75'2<br />LH - 123'8<br /><br />Nothing huge, but was consistent. It has also been a while since I was back out over 120' with my LH. Might try to squeeze in one more throwing session tomorrow if it isn't raining.<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114730296191617131?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com1tag:blogger.com,1999:blog-15427487.post-1145828769240568242006-04-23T17:44:00.000-04:002006-04-23T17:46:09.253-04:00Probably shouldn't have went out today, but the weather got nice this afternoon.<br /><br />OS - 44'5<br />HWFD - 35'2<br /><br />Body feels beat up. I think I am going to stop snatches and overhead squats. My shoulders, wrists, and elbows were bothering me today. Will probably rest until Wednesday, get one more light session in, and be ready for Saturday.<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114582876924056824?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1145734935241101042006-04-22T15:37:00.000-04:002006-04-22T15:42:15.260-04:001000 stride EFX warmup<br /><br />Warmed up with 135 on some hang cleans and hang snatches<br /><br />Overhead Squats<br /><ul><li>135x5</li><li>155x3</li><li>185x3</li><li>205x3</li><li>225x3 <-- New PR</li></ul><br />Push Presses<br /><ul><li>225x5x2</li><li>275x3</li></ul><br />Squats<br /><ul><li>225x10</li><li>275x5</li><li>325x3</li><li>375x2</li><li>225x10</li></ul><br />T-Rows<br /><ul><li>90x8</li><li>135x8</li><li>180x6</li></ul><br />The next exercise I am not sure has a name. I grabbed a 110 fixed barbell, set a step on three risers, placed the bar on the shoulders and did the following: step up, step down, turn around and repeat for a total of 10 step ups. Did one set like that, then two more sets with the bar overhead.<br /><br />Windmills<br /><ul><li>55x5</li></ul><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114573493524110104?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1145533434886046442006-04-20T07:41:00.000-04:002006-04-20T07:43:54.903-04:00Had a really good throwing day today. I may have fixed my hammer!!<br /><br />HH - 105'6<br />LWFD - 76'3<br /><br />I had several HH throws over 100' and several LWFD throws over 74'. Big thanks to Nick and Jordan, to young men who helped my out by marking my throws and bringing my weights back up, and just being good kids. I appreciated your help guys!<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114553343488604644?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1145328354895901652006-04-17T22:40:00.000-04:002006-04-17T22:45:54.923-04:00Hit the gym tonight.<br /><br />1000 stride EFX warmup.<br /><br />Snatches and Overhead Squats (1 snatch/3 squats)<br /><ul><li>135</li><li>155</li><li>175</li><li>195 (2 squats) </li></ul>Push Presses<br /><ul><li>135x5</li><li>185x5</li><li>225x6</li></ul>Squats<br /><ul><li>225x10</li><li>275x5</li><li>315x5</li><li>365x3</li></ul>Stability Ball Squats<br />Worked up to 10 BW squats. These were humbling. The ball looks like a third of a normal ball on a round base. You can stand directly on the ball, or flip it over and stand on the base (much harder). These are tough!!!<br /><br />Jump Rope<br /><ul><li>50 jumps for 6 sets</li></ul>Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114532835489590165?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1145227578800754412006-04-16T18:44:00.000-04:002006-04-16T18:46:18.813-04:00Probably shouldn't have gone out today. Worked with the HWFD and the 20# sheaf. The HWFD felt just terrible. I am trying out a few different things, so it is going to take some time. Sheaf felt ok, just taking some pops.<br /><br />HWFD - 35'2<br />Sheaf - mid 20's or so (no bar)<br /><br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114522757880075441?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1145121473649829062006-04-15T13:15:00.000-04:002006-04-15T13:17:53.650-04:00Worked on the HH and OS for quite a while today (2+ hours).<br /><br />HH - 98'3<br />OS - 45'3<br /><br />No real big numbers, but the HH didn't feel quite so bad today. I am working on generating speed, even though I look like I am in slow motion. I think I might be able to hit sme bigger numbers this year if I keep focusing on it.<br /><br />OS is still a bit out of whack. I cannot keep myself from going over to the left side of the box on the first step. No matter what I tried, I went accross!!! Last few throws felt ok.<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114512147364982906?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1145121341835736042006-04-15T13:13:00.000-04:002006-04-15T15:24:06.020-04:00Played around with the thick bar tonight. Did some power cleans and something akin to a power snatch. Then did some walking squats.<br /><br />Power Clean - 200<br /><br />Power Snatch - 160<br /><br />Walking Squats - 160<br /><br />Walking squats started with a clean, then press to behind the neck. I would do five squats, walk forward 10 steps, turn and repeat. Did this for a toal of 6 trips and 30 squats. Get's ya breathing!<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114512134183573604?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1145121222462292732006-04-15T13:12:00.000-04:002006-04-15T15:36:33.943-04:00Got in some HH and LWFD today. HH absolutely sucked!!!!! But working on some things with the LWFD and I think it is coming into place.<br /><br />HH - 96'<br />LWFD - 75'5<br /><br />Most of the LWFD throws were in the lower 70's and my footwork is getting more consistent.<br /><br />As I was winding up the session, a young lady came over and introduced herself to my wife. She said she was a reporter with a local paper and her photographer had seen the games before. They talked with us for about 30 minutes, interviewed me, and took some pretty cool pictures of the HH and LWFD. They said a story might run on April, 20th. Was pretty cool. I would love to get more attention brought to the games, and this could be a great start. <br /><br />So to the reporter and photographer, if you read this, thanks!<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114512122246229273?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1144665778145761552006-04-10T06:39:00.000-04:002006-04-10T06:42:58.166-04:00First day back to the gym. Switching things up a bit.<br /><br />1500 stride EFX warmup<br /><br />Medley (hang clean/press to back of neck/5 squats/press/drop)<br /><ul><li>135x3</li><li>155x2</li><li>175x1</li><li>195x1</li><li>215x1 (full clean)</li></ul><br />Hang Snatch/5 Overhead Squats<br /><ul><li>135x1x3</li><li>155x1x2</li></ul><br />Pull ups<br /><ul><li>BWx4</li><li>BWx2x4</li></ul><br />Oblique Leans<br /><ul><li>20 sec per sidex2</li></ul><br />Crunches<br /><ul><li>BWx20</li></ul>Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114466577814576155?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1144628102333375902006-04-09T20:12:00.000-04:002006-04-09T20:15:02.333-04:00First time out since the North/South games and since getting the wisdom teeth out. Wasn't looking for any PR's...was really trying to focus on footwork. I took the video camera out and set up a new section on <a href="http://video.birchsport.com">my site</a> to house them.<br /><br />OS - 45'10<br />HWFD - 37'1<br />LWFD - 68'11<br /><br />Felt good to be out again. I am down to 281, so a little less bodyweight to be throwing around. I plan on dropping down more and get back into the gym. I never realized how slow I was! :)<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114462810233337590?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1144627943623158542006-04-09T20:10:00.000-04:002006-04-09T20:12:23.636-04:00Well, I am finally getting back to normal. I can actually chew food now!!! I still have some periodic achiness that bothers me, but for the most part, am back up and running. I am down to 281, so a total of 15lbs dropped in 10 day period. Not the best diet strategy in the world, but hey, whatever works. :)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114462794362315854?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1143860856155724752006-03-31T22:04:00.000-05:002006-03-31T22:07:36.170-05:00Had my wisdom teeth extracted last Tuesday (03/28/2006). All four were bony impacted and all four of them were removed. I am still very, very swollen and in quite a bit of pain. I would have hoped to be almost completely reovered by this point!<br /><br />The left side of my jaw is swollen across the top and bottom of the jaw so I can barely get a spoon in my mouth to eat. The right side is swollen in such a way to where it is pressing on a nerve or something. God I hope this al goes away soon!!!<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114386085615572475?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1143514098142749952006-03-27T21:44:00.000-05:002006-03-27T21:50:53.040-05:00Had a blast at Sumter this weekend for the North/South games. Was my first games of the season so no huge numbers, but performed pretty consistently. Numbers were as follows:<br /><br />OS - 43'+<br />HWFD - 34'+<br />LWFD - 70'<br />HH - 94'+<br />Caber - 2:30<br />Sheaf - 30'<br />WOB - 14'<br /><br />Fouled a 38'+ in the HWFD and a 75'+ LWFD. The caber was 120lbs and 20' long. Best caber I have ever tuned. WOB was over a knock off bar. I think I would have squeaked it over 15' on a regular bar. I held on for the overall for the day and the North team won. Each team had some 'staffing' issues, but it all worked out in the end.<br /><br />Was great to be out on the field again. I can't describe to 'non-throwers' how great the games are. If you have ever wanted to try this sport out, get out there. It is truly the greatest sport on earth!<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114351409814274995?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com1tag:blogger.com,1999:blog-15427487.post-1142291704441911162006-03-13T18:13:00.000-05:002006-03-13T18:15:04.453-05:00Worked on the HWFD today.<br /><br /><br />HWFD - 38'1<br /><br />Most of my throws were in the 36' range. Took a break, concentrated, and popped 37'7 and 38'1. Back is tweaked, but felt good. To be throwing the 56lb'er that far this early is a good sign (I hope).<br /><br />Hope to throw stone and maybe some hammer tomorrow.<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114229170444191116?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1142109832410827362006-03-11T15:40:00.000-05:002006-03-11T15:43:52.430-05:00Stone - 44'5 (stand) (43'2 spin)<br /><br /> I really need to work on my stone this year. Would like to see it consistently over 48'.<br /><br />LWFD - 73'5<br /><br /> These felt pretty good. Not getting near the speed I think I should be getting, but still had two over 73'.<br /><br />HH - 102'6<br /><br /> Changing my technique. Trying to get more speed and a little more lean.<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114210983241082736?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1141953424748042262006-03-09T20:14:00.000-05:002006-03-09T20:17:04.770-05:00Weather is starting to warmup and the back is starting to feel a little better. Has been jacked ever since the last session.<br /><br />Went out and did hammer winds tonight. No throws, just left and right handed winds. Felt pretty good. Can feel a bit of a painful twinge when I am fully extended over my right hip, but felt good otherwise.<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114195342474804226?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1141262369321762942006-03-01T20:17:00.000-05:002006-03-01T21:08:03.523-05:00Wow...first day back out. I am sad to report that the HWFD did not get any lighter!!!!!<br /><br />HWFD - 36'<br />LWFD - 65'<br />HH - 90'<br /><br />My back is screaming and my arms are pissed at me. I gotta get to a chiropractor soon!!<br /><br />Probably didn't help that I came home and worked with the kettlebell and log.<br /><br />1 handed sqings<br />24kgx10 (per hand)x2<br /><br />Log cleans and press<br />160x5 (1 clean, 5 presses)x2<br /><br />Kettlebell snatch<br />24kgx5 (per hand)<br /><br />Log clean and press<br />160x5<br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114126236932176294?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com1tag:blogger.com,1999:blog-15427487.post-1141039403281939372006-02-27T06:21:00.000-05:002006-02-27T06:23:23.283-05:00Kettlebell Workout<br /><br />Two Handed Swings<br /><ul><li>16kgx20x3</li></ul><br />Around the Waist<br /><ul><li>16kgx10 (per side)</li></ul><br />DARC Swings<br /><ul><li>16kgx40x2</li><li>16kgx60</li></ul><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114103940328193937?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com3tag:blogger.com,1999:blog-15427487.post-1141039266455418862006-02-27T06:17:00.000-05:002006-02-27T06:21:06.486-05:00Picked up my new toys!!! Was so excited, I had to go out and play.<br /><br />Log Clean and Press<br /><ul><li>Worked up to 250</li></ul><br />Farmers Walks<br /><ul><li>155 per hand for two trips</li></ul><br />Thick Bar Clean<br /><ul><li>165x1x2</li></ul><br />Thick Bar Dead<br /><ul><li>215x1</li><li>305x1x2</li></ul><br />Just playing. Pics can be found at: <a href="http://photos.birchsport.com/album/index.html">http://photos.birchsport.com/album/index.html</a><br /><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114103926645541886?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0tag:blogger.com,1999:blog-15427487.post-1140875673088217252006-02-25T08:50:00.000-05:002006-02-25T08:54:33.090-05:00Morning workout<br /><br />1000 stride EFX warmup<br /><br />Incline Bench<br /><ul><li>135x15</li><li>135x10</li><li>185x8</li><li>225x5</li><li>275x5</li><li>225x10</li></ul><br />Flat Dumbell Bench<br /><ul><li>100x10</li><li>100x7</li><li>100x5</li></ul><br />Lying Tricep Extensions<br /><ul><li>115x10</li><li>115x8</li><li>115x7</li></ul><br />Tricep Pressdowns (rope)<br /><ul><li>160x15</li><li>170x10</li><li>190x10</li><li>160x10 <-- reversed grip for the rest</li><li>170x10</li><li>190x10</li></ul><br />Incline Situps<br /><ul><li>BWx10x3</li></ul><br />Birch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/15427487-114087567308821725?l=highlandgames.blogspot.com'/></div>Birchhttp://www.blogger.com/profile/02245974151463017019noreply@blogger.com0