Highland Games

Blog has moved

2007-02-07T07:39:00.000-05:00

I have moved all posts over to the blog's new home at http://www.birchsport.com/blog.

Sunday Workout (06/11/2006)

2006-06-11T22:01:00.000-04:00

Kettlebell swings and jumprope warmups

Front Squats

95x10
185x8x2
225x6
275x4

Jump Shrugs

230x10x2
280x6

Did a few windmills and some wrist wroller work.

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.

Birch

Wednesday Workout (06/07/2006)

2006-06-11T21:59:00.000-04:00

Did some jump rope and kettlebell warmups.

Good Mornings (waist high)

135x10x3
185x5x2

Jump Shrugs

230x10x2

Birch

Tuesday Throwing (05/16/2006)

2006-05-16T13:53:00.000-04:00

Much 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.

HWFD - 40'9
LH - 120'8

Also threw the sheaf for a while. Worked on my spins. I think there is big potential here.

Birch

05/10/2006 (Wednesday Throwing)

2006-05-10T19:14:00.000-04:00

Was a much better throwing day today.

LWFD - 75'2
LH - 123'8

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.

Birch

Sunday Throwing (04/23/2006)

2006-04-23T17:44:00.000-04:00

Probably shouldn't have went out today, but the weather got nice this afternoon.

OS - 44'5
HWFD - 35'2

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.

Birch

Saturday Training (04/22/2006)

2006-04-22T15:37:00.000-04:00

1000 stride EFX warmup

Warmed up with 135 on some hang cleans and hang snatches

Overhead Squats

135x5
155x3
185x3
205x3
225x3 <-- New PR

Push Presses

225x5x2
275x3

Squats

225x10
275x5
325x3
375x2
225x10

T-Rows

90x8
135x8
180x6

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.

Windmills

55x5

Birch

Wednesday Throwing (04/19/2006)

2006-04-20T07:41:00.000-04:00

Had a really good throwing day today. I may have fixed my hammer!!

HH - 105'6
LWFD - 76'3

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!

Birch

Monday Training (04/17/2006)

2006-04-17T22:40:00.000-04:00

Hit the gym tonight.

1000 stride EFX warmup.

Snatches and Overhead Squats (1 snatch/3 squats)

135
155
175
195 (2 squats)

Push Presses

135x5
185x5
225x6

Squats

225x10
275x5
315x5
365x3

Stability Ball Squats
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!!!

Jump Rope

50 jumps for 6 sets

Birch

Sunday Throwing (04/16/2006)

2006-04-16T18:44:00.000-04:00

Probably 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.

HWFD - 35'2
Sheaf - mid 20's or so (no bar)

Birch

Saturday Throwing (04/15/2006)

2006-04-15T13:15:00.000-04:00

Worked on the HH and OS for quite a while today (2+ hours).

HH - 98'3
OS - 45'3

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.

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.

Birch

Thursday Training (04/13/2006)

2006-04-15T13:13:00.000-04:00

Played around with the thick bar tonight. Did some power cleans and something akin to a power snatch. Then did some walking squats.

Power Clean - 200

Power Snatch - 160

Walking Squats - 160

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!

Birch

Wednesday Throwing (04/12/2006)

2006-04-15T13:12:00.000-04:00

Got 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.

HH - 96'
LWFD - 75'5

Most of the LWFD throws were in the lower 70's and my footwork is getting more consistent.

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.

So to the reporter and photographer, if you read this, thanks!

Birch

Monday Training (04/10/2006)

2006-04-10T06:39:00.000-04:00

First day back to the gym. Switching things up a bit.

1500 stride EFX warmup

Medley (hang clean/press to back of neck/5 squats/press/drop)

135x3
155x2
175x1
195x1
215x1 (full clean)

Hang Snatch/5 Overhead Squats

135x1x3
155x1x2

Pull ups

BWx4
BWx2x4

Oblique Leans

20 sec per sidex2

Crunches

BWx20

Birch

Sunday Throwing (04/09/2006)

2006-04-09T20:12:00.000-04:00

First 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 my site to house them.

OS - 45'10
HWFD - 37'1
LWFD - 68'11

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! :)

Birch

Wisdom Teeth Redux

2006-04-09T20:10:00.000-04:00

Well, 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. :)

Wisdom Teeth

2006-03-31T22:04:00.000-05:00

Had 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!

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!!!

Birch

North/South Results

2006-03-27T21:44:00.000-05:00

Had 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:

OS - 43'+
HWFD - 34'+
LWFD - 70'
HH - 94'+
Caber - 2:30
Sheaf - 30'
WOB - 14'

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.

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!

Birch

Monday Throwing (03/13/2006)

2006-03-13T18:13:00.000-05:00

Worked on the HWFD today.

HWFD - 38'1

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).

Hope to throw stone and maybe some hammer tomorrow.

Birch

Saturday Training (03/11/2006)

2006-03-11T15:40:00.000-05:00

Stone - 44'5 (stand) (43'2 spin)

I really need to work on my stone this year. Would like to see it consistently over 48'.

LWFD - 73'5

These felt pretty good. Not getting near the speed I think I should be getting, but still had two over 73'.

HH - 102'6

Changing my technique. Trying to get more speed and a little more lean.

Birch

Thursday Training (03/09/2006)

2006-03-09T20:14:00.000-05:00

Weather is starting to warmup and the back is starting to feel a little better. Has been jacked ever since the last session.

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.

Birch

Tuesday Training (03/01/2006)

2006-03-01T20:17:00.000-05:00

Wow...first day back out. I am sad to report that the HWFD did not get any lighter!!!!!

HWFD - 36'
LWFD - 65'
HH - 90'

My back is screaming and my arms are pissed at me. I gotta get to a chiropractor soon!!

Probably didn't help that I came home and worked with the kettlebell and log.

1 handed sqings
24kgx10 (per hand)x2

Log cleans and press
160x5 (1 clean, 5 presses)x2

Kettlebell snatch
24kgx5 (per hand)

Log clean and press
160x5

Birch

Monday Workout (02/27/2006)

2006-02-27T06:21:00.000-05:00

Kettlebell Workout

Two Handed Swings

16kgx20x3

Around the Waist

16kgx10 (per side)

DARC Swings

16kgx40x2
16kgx60

Birch

Saturday Play Day (02/25/2006)

2006-02-27T06:17:00.000-05:00

Picked up my new toys!!! Was so excited, I had to go out and play.

Log Clean and Press

Worked up to 250

Farmers Walks

155 per hand for two trips

Thick Bar Clean

165x1x2

Thick Bar Dead

215x1
305x1x2

Just playing. Pics can be found at: http://photos.birchsport.com/album/index.html

Birch

Friday Workout (02/24/2006)

2006-02-25T08:50:00.000-05:00

Morning workout

1000 stride EFX warmup

Incline Bench

135x15
135x10
185x8
225x5
275x5
225x10

Flat Dumbell Bench

100x10
100x7
100x5

Lying Tricep Extensions

115x10
115x8
115x7

Tricep Pressdowns (rope)

160x15
170x10
190x10
160x10 <-- reversed grip for the rest
170x10
190x10

Incline Situps

BWx10x3

Birch

Wednesday Workout (02/22/2006)

2006-02-25T08:46:00.000-05:00

Max Effort Deadlift Day

Tonight sucked!!!!!

Hadn't eaten or drank anything all day. Went and tried to deadlift heavy. That is a combination that doesn't mix well.

Trap Bar Deads

250x6
250x5
340x3
340x2
450x1x2
540x1
650xfailed
630xfailed
540x1x3

Was pretty much disgusted with myself at this point and left the gym. Made myself feel better with DQ :)

Birch

Monday Workout (02/20/2006)

2006-02-20T14:15:00.000-05:00

1100 stride EFX warmup

Overhead Press

135x10
135x8
225x5
275x5
275x4
225x8

First time I have done these fo higher reps. Took a lot out of me as you can see below. COuldn't get the 130lb dumbells up!!! :D

Flat Dumbell Bench

130xfailed
100x10
100x11

Skull Crushers

100x10
115x8
135x5

Tricep Pressdowns (rope)

160x10
170x8

Hanging Leg Raises

BWx10
BWx8

Birch

Saturday Workout (02/18/2006)

2006-02-18T11:15:00.000-05:00

Finished my workout from yesterday.

Jump rope wamup

200 skips

T-Bar rows

45x10
90x10
135x8
180x5x4

Close grip pulldowns

210x5x5

Dumbell Curls

60x6
60x5
55x5x2

Caber Curls

190x8x2

Hanging Leg Raises

BWx15
BWx10x2

Birch

Friday Workout (02/17/2006)

2006-02-17T07:05:00.000-05:00

Went in to do a back and bicep day, but never made it past the first exercise!!!

Trap Bar Deads

140x10x2
230x10x2
320x10x6

The 6 sets of 10 at 330 did a number on me. I will try to go bak tonight to finish the rest of the workout.

Birch

Thursday Workout (02/16/2006)

2006-02-17T07:03:00.000-05:00

Well, I couldn't make it taking the whole week off... :D

Went in and did a 'fun' workout.

Push Press

135x5x2
225x2
275x1x3
325x1 <-- New PR

Flat Bench

135x10
225x3x2
315x1
225x27 <-- New PR

That was it !

Birch

Taking a Break

2006-02-14T08:34:00.000-05:00

Decided to give my body a bit of rest, and my leg a chance to heal completely. I plan to take this entire week off. But I fee like such a lazy slob for doing it!! :)

We got buried with 14 inches of snow over the weekend, but it is supposed to be 60 degrees on Thursday. If the ground has cleared enough, I may try to get out and throw for a bit.

Birch

Friday Workout (02/10/2005)

2006-02-10T20:33:00.000-05:00

Max Effort Bench Day

Flat Bench

135x20
135x15
225x5
275x3
315x2
365x1
405x1 <-- New PR!
315x10
225x19

405 is a new PR. This is only the second time I have done flat bench in over a year. Went up with just a slight stick in the middle. But 315x10 was my favorite part. I was hoping for 5, so 10 felt awesome! 225x19 is only 2 short of my PR when I was trying for reps and was fresh. I might make a go at this weight next week fresh and see what I can do.

Seated Overhead Press

135x8
185x5
185x6

Tricep Pressdowns

140x8
130x8x2

Birch

Thursday Workout (02/09/2006)

2006-02-09T20:41:00.000-05:00

Max Effort Squat Day

Squats

135x10
135x15
135x5

Box Squats

225x5
315x3
405x2
465x1
505x1
555x1 <-- New PR!
605xfailed

When will I ever learn!!!!!!! 555 felt great. Came up strong!! Figured, "What the hell!" and threw on 605. Came down, and as I was coming up, I stalled. No biggie, but felt this slight 'pop' in the middle of my left quad!!! I have felt that pop before in my other leg and nagged me for over a year. Icing as I type. Will lay off squats for a good 2 weeks, and ice and heat like crazy and hopefully it will be good to go soon.

Dumbell Rows

115x8
115x6
140x6
140x5

Was bummed thinking of the leg and called it a night. It was a great session, just hate these little nagging injuries!!!!!

Birch

Monday Workout (02/06/2006)

2006-02-06T10:37:00.000-05:00

Max Effort Bench Day

1000 stride EFX warmup

Incline Bench

135x15
135x10
225x5
275x2
315x1
355x1 <-- new PR!
375xfailed
225x15

355 went up fast!! I should have went to 365, but 355 felt so good, though i would push it.

Flat Dumbell Bench

110x8
140x5
140x3

First time I have played with the 140s. I think they are harder to get off the rack and onto the bench than they are to press them!!! :D

Tricep Extensions

130x8x2
150x3x2

Birch

Saturday Workout (02/04/2006)

2006-02-04T19:33:00.000-05:00

Went to the gym just before 7:00pm to workout just to find out they close at 7:00pm!! Damn't!!!

Came back home, and hit the basement. Been a long time since I have lifted there. Only did squats tonight. Wanted to get in some deep light reps.

Squat

135x8
135x10
225x10x3
225x20

These felt good. Took a while for the knees , hips, and back to get warmed up though.

Birch

Friday Workout (02/03/2006)

2006-02-03T07:10:00.000-05:00

Not sure what to call this day now :)

1000 stride warmup on the EFX machine

Push Press

135x10
135x6
185x5
225x3
275x1
295x1
315x1 <-- PR!
225x4
225x1

315 felt real strong, but didn't want to push the elbow. The last two sets of 225 were strict slow presses. The final set of one was mainly a negative

Flat Bench

135x15
135x10
225x6
275x4
315x2
365x1
385x1

I haven't done flat bench since my shoulder surgery two years ago. Since I figured incline would be too much for my shoulders, thought I would try out the flat bench. It felt great! 385 felt easy!! But I am not about to hurt myself by going for a PR after not doing this exercise for two years. Will throw these in a little more here and there.

Tricep Pressdowns

190x8
130x8x2
130x7

Switched machines after the first set. 190 on that machine is the stack and too light. 130 on the other machine on the other hand is pretty tough.

Birch

Thursday Workout (02/02/3006)

2006-02-03T07:08:00.000-05:00

My youngest had a gymnastics class at the gym, so did a bit of auxillary work while I waited

EFX machine - 20 minutes

Crunches - 40,30

Flutter kicks - 100

Windmills

50x5
55x5

Birch

Wednesday Workout (02/01/2006)

2006-02-01T20:10:00.000-05:00

Max Effort Squat Day

1000 stride EFX warmup

Zercher Squats

135x8x2
225x5
315x3
405x1
475x1 <-- new PR!
500x1 <-- new PR!
525xfailed

500 felt strong!!!!! 525 just forced all the air out of me and could never recover. Also staggered a bit as I stepped back after unracking it.

Front Squats

135x6
225x4
315x3
365x1

Was just working on form for these.

Leg Press

380x10
580x8
760x8
940x4

Birch

Monday Workout (01/30/2006)

2006-01-30T06:26:00.000-05:00

Dynamic Bench Day

1000 stride EFX warmup

Incline Bench

135x10x2
185x8
225x3
245x3x10

Really concentrated on keeping itnervals to 45-60 seconds. No bands today.

Flat Dumbell Bench

100x10
100x6
100x7

Tricep Pressdowns

140x10
190x8x3

Birch

Saturday Workout (01/28/2006)

2006-01-28T16:21:00.000-05:00

Max Effort Squat Day

1000 stride EFX warmup

Trap Bar deads

230x8
250x5
340x5
450x3
540x1
630x1 <-- PR!!!
680xfailed

Zercher Squats

135x8
225x5
315x5
315x5 (bottom postion starts, no momentum)

Dumbell Rows

100x8x3

Dumbell Curls

60x5
50x5x5

Birch

Friday Workout (01/27/2006)

2006-01-27T08:07:00.000-05:00

Max Effort Bench Day

1000 stride warmup on the EFX machine

Incline Bench

135x5x2
225x3
225x2
275x1
325x1
345x1 <-- PR!!!!

Flat Dumbell Bench

100x10
130x5x2

Tricep Press Downs (Rope)

190x8x3

Front Raises

35x8
35x5

Lateral Raises

35x8
35x5

Did a lot less volume today. Still trying to rest the shoulder. But 345 went up solid!! Felt great!!

Birch

Wednesday Workout(01/25/2006)

2006-01-25T09:18:00.000-05:00

Dynamic Squat Day

5 minute warmup on an elliptical machine

Box Squats

135x5x2
225x5
275x3
275x3x10 <-- added green bands here

The green band is a bitch. Adds about 70lbs or so per side at the top.

Plyo Jumps (Step with 9 risers down to and over two benches)

BWx10
BWx5

Ski jumpers (Step with 9 risers)

BWx3
BWx5x2

Leg Press

590x20x3

These hurt. Was pretty queezy for a good hour after.

Birch

Tuesday Workout (01/24/2005)

2006-01-24T21:20:00.000-05:00

Didn't do a dynamic day to try and give me arm and shoulder a break. Decided to do a light workout.

4 minute warmup on an elliptical machine.

Incline Bench
135x10x2
185x5
225x3
225x16

Overhead Press
135x5
185x3x3

Single Arm Overhead Dumbell Press
70x8x2

Tricep Pressdowns
90x8x3

Actually got up to squat this morning. Got hammered at a hockey game last night and was hungover something wicked. Woke up at 5:00am after about 4 hours of sleep and made my way to the gym. Dozed off on the couch there waiting for my partner to show up. He never made it. i have never been so happy to be blown off by someone!!! Grabbed my stuff and went home.

Birch

Saturday Workout (01/21/2006)

2006-01-21T15:47:00.000-05:00

Max Effort Squat Day

1000 stride EFX warmup

Front Squats

135x10
135x8
225x5
315x3
365x1
405x1
455x1 <-- 25lb PR!

These felt great. Had to work a bit out of the hole, but powered it up.

Trap Bar Deads

140x8
230x5
320x5
410x3
500x1
590x3 <-- Huge PR!!!

I am psyched about this! My last PR was well over a year ago (haven't done this since) with 550 using straps. Hit 590 (all the bar will hold) with no straps and I probably could have kept going but I was just stunned when the third went up!!!!!

Leg Press

470x10
650x5
830x5
940x4
940x5

Leg Curls

205x5
190x5x3

Birch

Friday Workout (01/20/2006)

2006-01-20T06:56:00.000-05:00

Max Effort Bench Day

5 minute warmup on some elliptical machine. None of the EFX machines were powered up!

Incline Bench

135x10
135x8
185x5
225x3x2
275x1x2
315x1
335x1 (failed)
325x1
315x1

The 325 after failing at 315 went up very easy. My left shoulder is just fried. Thinking of taking week or so off all pressing movements to get it back in shape.

Flat Dumbell Bench

90x5
115x5
130x4x2
130x3

Seated Overhead Press

135x8
185x5
205x5
225x3

Set the pins where the bar was about halfway down the back of my head. Saved the shoulder this way.

Tricep Pressdowns (rope)

100x5
120x5x2
120x3

Birch

Tuesday Workout (01/17/2006)

2006-01-17T07:02:00.000-05:00

Dynamic Squat Day

1000 stride EFX warmup

Box Squats

135x8
135x5
185x5
225x3
275x3
295x3x10 <-- added purple bands here

These felt great. Speed was good and back held up nice.

Vertical Jump

BWx5

Drop jumps

step+5 risers over a benchx10

Leg Extensions

150x8x3

Leg Curls

110x8x3

The last two were supersetted.

Didn't do any back or bi work today. Arm is still bothering me.

Birch

Monday Workout (01/16/2006)

2006-01-16T18:56:00.000-05:00

Dynamic Bench Day

1000 stride EFX warmup

Incline Bench

135x10x2
185x5
225x5
225x3x10 <-- added purple bands

Overhead Press

135x5
185x5
225x3 <-- began push press
275x3
275x1

Tweaked the hell out of my left arm. I need to go see if I can get a cortizone injection in it. Tired of this nagging injury.

Plyo Pushups

BWx5x5 (two risers)

Windmills

65x3x2
90x3x2

Tricep Pressdowns

90x8x3

Lateral Raises

30x8

Front Riases

30x8

Elbow was killking be so cut my raises short. Was putting alot of strain on it.

Birch

Saturday Workout (01/14/2006)

2006-01-14T16:23:00.000-05:00

Max Effort Squat Day

1000 stride EFX warmup

Back Extensions

BWx10

Zercher Squats

135x8
225x4
315x3
405x1
455x1 <-- 50lb PR!!!
495xfailed
405x1 (from the bottom)
405x1 (from the bottom)

These felt strong. 455 was nailed. 495 buried me big time. I stripped a plate of each side and took 405 up from the bottom. Tried another 405 and it slipped at the bottom, so regripped and did another 405 from the bottom.

Front Squats

135x8
225x5
315x3
365x1
415xfailed

Was buried again with 415. But think I was already smoked from the zerchers

Deadlifts

135x5
225x3
315x3
405x3

Was just getting a feel for these again. Still feel very uneasy at 405. Probably won't continue to do them anymore.

Leg Press

400x5
580x5
760x5
920x4
920x5
985x3
1010x3

Sled felt good.

Dumbell Rows

100x5
115x5x3

Pulldowns

210x5
240x5
225x5

Curls

115x5
125x3

French bar curls hurt my right wrist too bad. Will probably stick to dumbell curls only from now on.

Dumbell Curls

60x4
60x3x2

Friday Workout (01/13/2006)

2006-01-13T07:34:00.000-05:00

Max Effort Bench

100 Stride EFX warmup

Incline Bench

135x10x2
185x5
225x3
275x1
315x1
335x1 (failed)
315x1
275x6

These felt horrible today. Did not feel strong at all

Overhead Press

135x5
185x3
225x3x3

These felt pretty good.

Dips

BWx8
BW+25x8
BW+50x6
BWx8

These felt pretty good too

Windmills

55x3
80x2
105x2x2 <-- PR

These are feeling great. I love this exercise.

Skull Crushers

90x5
110x5x2

Tricep Pushdowns

120x8
125x8
125x6

Lateral Raises

35x6x3

Front Riases

35x6x3

Tuesday Workout (01/10/2006)

2006-01-10T07:59:00.000-05:00

Dynamic Squat Day

1000 stride EFX warmup

Box Squats

135x10
135x8
225x5
295x3x10 <-- added purple bands here
225x5x2 (with purple bands)

Wanted to do plyometrics, but they took the steps out of the gym!!!

Leg Press

325x20
415x20
505x20

Pull Thrus

120x10
190x10x2

One Legged deads (dumbell)

60x5x2

Hamstring Curls

150x8x2

Was toast at this point. Plan on going back tonight or tomorrow morning to finish the back and biceps.

Birch

Monday Workout (01/09/2006)

2006-01-09T09:56:00.000-05:00

Dynamic Bench Day

1000 stride EFX warmup

Incline Bench

135x10x2
135x5 <-- added purple bands
185x5
225x3x10

Plyo pushups - 2 risors

BWx5x5

Overhead Presses

135x8
185x3x5

Windmills

55x5x3

Triceps Pressdowns

100x10x3

Lateral Raises

30x8x3

Front Raises

30x8x3

Birch

Saturday Workout (01/07/2005)

2006-01-07T17:22:00.000-05:00

Max Effort Squat Day

1000 stride EFX warmup

Squats

135x10x2
225x8
315x5
405x2
465x1
495x1
545x1 <-- 40lb PR!!!

These felt great! 495 went up really good, and was only 10lbs under my rpevious best. 545 was a struggle, and I was a couple inches hig, but it was 40lbs more than I have ever put on my back and it was awesome!!!

Zercher Squats

135x5
225x5
315x4
405x1
455x1 (failed)
405x1 (failed at bottom position start)

Really think I can get 455+ right now, but the regular squats before drained me.

Squat

315x20 <-- new PR!!!!!

Did these as a backoff set. I have had a goal of this for a long time. By best previously was 285x20. These felt great, and I probably could have done a few more.

Dumbell Rows

100x5
120x5
150x5x2

Close Grip Pulldowns

195x5
210x5
225x5
210x5

Dumbell Curls

50x5
55x5
60x5x2

Birch

Friday Workout (12/06/2006)

2006-01-06T11:23:00.000-05:00

Max Effort Bench Day

1000 stride EFX warmup

Incline

135x10
135x10
215x8
275x3
315x1
335x1 <--tied or set a PR!
275x7

Overhead press

115x6
185x3
225x3x3

Flat Bench (Dumbell)

90x5
105x5
120x5
120x4
120x1
100x4

Skull Crushers

95x8
115x5x2
115x4

Windmills

55x5x3

Tricep Extensions

120x8x2
110x8

Lateral Raises

30x8x3

Front Raises

30x8x3

Birch

Thursday Workout (01/05/2005)

2006-01-05T07:59:00.000-05:00

Did 30 minutes on the EFX (5000 total strides).

Stretched for a bit, then did intervals.

30 seconds slow (~130 spm) and 30 seconds fast (~220 spm)

Last interval was for 90 seconds at ~250 spm. Did one final interval of 30 seconds at 300 spm.

Total EFX time 42 minutes.

Birch

Tuesday Workout (01/03/2006)

2006-01-03T10:12:00.000-05:00

Dynamic Squat day

1000 stride EFX warmup

Box Squats

135x10
135x8
185x5
225x5
225x3 (added purple bands here)
275x3x10

Ski jumpers

stepx20
step+1 riserx20
step+2 risersx20

Jumps

step+5 risersx5
step+8 risersx5
step+10 risersx5

Leg Extensions

130x10x3

Leg Curls

110x8x2

Single leg deadlifts (dumbells)

55x5x3

Close Grip pulldowns

165x8x3

Barbell Curls

80x8x3

Calve Raises

137x10x3

Birch

Monday Workout (01/02/2006)

2006-01-02T20:21:00.000-05:00

Dynamic Bench Day

1000 stride EFX warmup

Incline Bench

135x15
135x15
185x5
185x5 (added purple bands here)
205x3
225x3x5
205x3x5

Overhead Presses (Standing)

135x5
185x3x4

Plyo Pushups (1 riser)

BWx5x5

Windmills

60x5
75x3
90x3
100x2 (PR)

Tricep Extensions

110x10
110x8
120x8
120x6

Lateral Raises

30x8x2

Front Raises

30x8x2

Birch

Friday Workout (12/30/2005)

2005-12-30T08:59:00.000-05:00

1000 stride EFX warmup

Incline Bench

135x15
185x5
225x5
275x3
325x1
330xfail
254x9
225x8

Overhead Press (Standing)

135x5
205x3x3

Dumbell Bench (Flat)

90x9
90x8
90x6

Tricep Pressdowns

105x10
105x8
105x6

Lateral Raises/Front Raises (superset)

30x8
30x6

Incline Med Ball situps

10kgx10

Incline Med Ball twists

10kgx10

Hammer Pulls

80x5
80x5
100x5

Birch

Thursday Workout (12/29/2005)

2005-12-29T19:59:00.000-05:00

1000 stride warmup EFX

Dumbell Snatches

55x5
75x3
100x2
110x2
120x1

Dumbell Rows

90x5
105x5
120x5x3

Pull ups

BWx5 (assisted)
BWxnegative

Close grip pulldowns

210x5x6

T-Bar rows

90x5
135x5x4

Low Cable rows

210x5
255x3
240x3x2

Curls

115x5
115x4
115x3x2

Caber Curls

190x8x3

Shrugs (dumbells)

150x8x2

Birch

Wednesday Workout (12/28/2005)

2005-12-28T07:34:00.000-05:00

Woke up feeling tired as hell. Figured the workout was gonna be crappy. Had originally planned do do back, but figured I better knock out legs, and do back tomorrow.

6 minute warmup on the EFX. (Doing 1000 strides now, regardless of time)

Front Squats

135x8
135x5
185x5
225x5
275x5
315x3
365x1
405x1
425x1 <-- new PR!

Back Squats

225x5
275x5
315x5x2
315x10

Leg Press

400x10
490x15
580x15

Leg Curls

150x5
170x5
190x5
170x5x2

Calf Raises

187.5x10x3

Ended up being a great workout!!!!!

Birch

Tuesday Workout (12/27/2005)

2005-12-27T11:28:00.000-05:00

Changed up the workout a bit this week.

5 minute warmup EFX

Incline Bench

135x10x2
185x5
225x5
245x5x3

Overhead Press (Standing)

135x5
135x5
185x5x3

Tricep Push Downs

140x10
190x8x3

Front Raises

25x8x2

Lateral Raises

25x8x2

Did 30 minutes on the EFX

Medicine Ball Elevated situps

10kgx10
10kgx8

Windmills (Dumbell)

50x5
60x4
70x3x3

Birch

Friday Workout (12/23/2005)

2005-12-23T07:36:00.000-05:00

Max effort bench day

5 minute warmup on the EFX

Incline Bench

95x10
115x10
135x10
225x5
275x2
315x1
335x1 (failed)
335x1 (failed)
315x1

315 felt so strong I thought 335 was gonna go up, but it stuck half way up.

Overhead press (standing)

135x8
185x3
225x3
275x2
305x1 (failed)
305x1 (failed)

Again, 275 felt great, 305 was heavy as shit. Could not get it past 3/4 of the way up.

Flat dumbbell bench

90x8
105x5
115x5
130x4

Skull Crushers

115x8
135x4
115x5x2

Tricep Pressdowns

150x10
190x8x4

Lateral/Front raises

20x8
25x6x2

Birch

Wednesday Active Recovery (12/21/2005)

2005-12-23T07:32:00.000-05:00

Non-traditional workout night

Changed the course to 100ft and did 3 circuits.

Truck push
5 pushups
Sledgehammer swings (5 per side)
5 pushups
Sandbag clean and carry (two squats every 25 feet, press and repeat)
5 pushups
Sled drag

On the third circuit, we kept the sandbag over our head the whole time, extended while we walked.

Finished with a backward sled pull (470lbs), forward sled pull (470lb), and a 270lb sled pull forward.

Birch

Tuesday Workout (12/20/2005)

2005-12-20T06:54:00.000-05:00

Dynamic Squat Day

5 minute warmup on the EFX

Box Squats

225+purple bandx3x10

Was not to hopeful about these today. Still recovering from Saturdays workout, but they felt great! Had a ton of speed coming up. Popped the bar off my shoulders a few times, even with the bands.

Plyos

Ski jumpersx20 over 1 step
Ski jumpers x20 over 1 step, 1 riser
Ski jumpers x20 over 1 step, 2 risers

Jumpsx10 up to 1 step, 4 risers
Jumpsx5 up to 1 step, 6 risers
Jumpsx5 up to 1 step, 8 risers

Pull Downs (Front)

195x8
225x5x3

Caber Curls

190x10x3

Birch

Monday Workout (12/19/2005)

2005-12-19T06:45:00.000-05:00

Dynamic Bench Day

5 minute warmup on the EFX

Incline Bench

185+purple bandsx3x10

Hammer Strength Bench

90x10
180x8
250x5x2

Plyo Pushups

BWx8
BWx5x3

Military Press

135x5
185x3x3

Medicine Ball Throws

10kgx20x2

Tricep Pressdowns

140x10
200x8x2
200x6

Everything felt a little slower today than I would have liked. Still beat from Saturday's workout.

Birch

Saturday Workout (12/17/2005)

2005-12-17T18:18:00.000-05:00

Max Effort Squat Day

5 minute warm up on the EFX

Box Squats

135x10
225x5
275x3
315x3
365x2
405x1
425x1
455x1
475x1
495x1

Never been over 405 in the box squat. It just kept feeling good, so I kept going. 495 worked me over. Felt like I was going to pass out when I was done.

Zercher Pulls

225x3
315x3
405x2
495x1
585x1

Leg Press

380x12
480x8
660x5
840x5x2

Dumbell Rows

100x5
115x5
130x3x2

Cable Rows

240x5
300x3x2

Curls

110x5
115x5
135x3x2
115x3x2

Preacher Curls (Machine)

90x8
100x8x2

Birch

Friday Workout (12/16/2005)

2005-12-16T07:04:00.000-05:00

Max Effort Bench Day

5 minute EFX warm up

Loosened up the shoulders with the Hammer incline bench.

Incline Bench

135x10
185x5
225x3
275x1
295x1
305x1
315x1

Overhead Press (Standing)

135x5
185x5
225x3x2

Hammer Press

180x10
270x5x4

Skull Crushers
60x10
110x5x3

Lateral Raises/Front Raises

20x8x2 (superset)

Birch

Tuesday Workout (12/13/2005)

2005-12-13T07:08:00.000-05:00

Dynamic Squat Day

5 minute EFX warmup.

Stretched and tossed around the 5kg medicine ball in the gym various ways.

Box Squat

185+Green Bandx3x10

Knee still had a twinge in my normal stance. But found if I closed my stance in just a bit, and turned my feet in a bit more, it felt fine. Will continue that way for a while.

Leg Extension

110x10x3

Leg Curls

110x10x3

Did the above two supersetted.

T-Bar Rows

90x8
115x8x4

Caber Curls

140x8
190x6x4

Curls

90x6x4

Birch

Monday Workout (12/12/2005)

2005-12-12T08:48:00.000-05:00

Morning workouts are getting easier. Was up at 4:40 and at the gym before the doors opened.

5 minute warmup on the EFX

Incline

135x10
205x3x10

Felt good. One minute rest or so in between. Shoot for 1 1/2 seconds for 3 reps.

Overhead Press (Standing)

135x8
185x5x3
165x5

Plyo Pushups (ala C. Smith)

BWx5x3

Tricep Push Downs (Rope)

120x8x3

Tricep Extensions Overhead (Rope)

110x8x3

Windmils

55x5x4

Crunches

Saturday Workout (12/10/2005)

2005-12-10T17:47:00.000-05:00

Max Effort Squat Day

Warmed up for 5 minutes on the EFX machine

Did a few lunges to get the knees moving

Zercher Squats

* 135x6
* 135x5
* 185x3
* 225x3
* 275x2 <-- switched to bottom position start)
* 315x2
* 365x1
* 385x1
* 405x1

These felt great. 405 matched my PR, and these were zero-momentum bottom start squats!!

Box Squats

* 135x8
* 225x3

Felt a twinge in my right knee coming dow with 315 so called it quits.

Dumbell Rows

* 90x5
* 120x3
* 130x3x2

Cable Rows

* 190x5
* 240x5
* 300x3x2

Curls

* 100x5
* 110x5x2

Hypers

* BWx8x2

Abs (5kg med ball)

* BWx10
* BWx10 (with twist)

Friday Workout (12/09/2005)

2005-12-09T15:22:00.000-05:00

Max Effort Bench Day

Warmup for 5 minutes on the EFX.

Did a set on the incline hammer press to loosen the shoulders.

Incline Bench

135x10
185x5
225x3
245x2
265x1
285x1
295x1
305x0 (failed)

Standing Overhead Press

135x5
185x3
225x2
275x1 (push press)

Dumbell (Flat)

60x8
80x5
90x5
105x5

Dips

BWx8x2

Tricep Extensions (Rope)

130x10
170x8
190x4

Birch

Tuesday Workout (12/06/2005)

2005-12-07T13:19:00.000-05:00

Dynamic Squat Day

5 minute warm up (EFX)

Squats
135x10x2

Box Squats
185x2x10

Partial Quick deadlifts
225x10x2
295x10

Leg Curls
90x8x2
110x8

T-Bar Rows
90x8x3

Birch

Monday Workout (12/05/2005)

2005-12-05T07:03:00.000-05:00

Back to a modified WSB workout schedule. Today was dynamic bench.

EFX -5 minute warmup

Hammer Strength Incline
90x10x2

Incline Bench
135x10
185x3x10

Did these about a minute apart, and did 50lb dumbell swings, snatches or windmills between sets.

Medicine ball throw
10kg into the wall. 3 sets of 20.

Hammer Strength shoulder press
180x5x3

70lb dumbell snatches between sets.

Rope tricep pressdowns
80x10
70x10

Incline Situps with 3kg medicine ball overhead
2 sets of 10.

Birch

2006 Plans

2005-11-29T07:07:00.000-05:00

Not sure exactly. Lannie said N/S is tentatively scheduled for May 26th in Sumter, SC, so will probably do that one. Will hopefully get back to KY, and am looking (at least for now) to turn pro at Saline. Still need to talk to the folks there about it, but that will give me almost half a season to knock the rust off again.

Got back in the gym today....piddly little workout, and still felt like I was gonna toss my cookies! :)

Goals for next year.

Body Weight - 270
OS - 50'+ (Just want to get back where I was)
HWFD - 42'+ (I've hit it once in practice, almost)
LWFD - 80'+ (need 18")
HH - 108'+ (Have hit 107'7, but has been almost 2 years)
Caber - Consistency!!!!!
Sheaf - 16# - 35'+, 20# - 31'+
WOB - 16'+ (Hit 15' my first practice with the spin)

No injuries!!! I was heavily considering knee surgery to try to get rid of the chronic patellar tendonitis this winter, but want to give it at least one more year. Going to try to strengthen up the tendons this winter instead. Hopefully it works.

Not really looking for any particular numbers from the gym. Am trying to do more core work, more one legged work, and more kettlebell work. When i get under 280, I want to start adding some plyos. Weighed in at a tic tac over 300 this morning.

Birch

Sunday Workout (11/13/2005)

2005-11-13T21:57:00.000-05:00

Another long gap since my last workout. opefully It won't be so long until he next.

16kg KB work

20 2 handed swings
20 DARC swings

24kg KB work

10 2 handed swings
10 DARC swings
10 Burpee/Clean/Press
6 Burpee/Clean/Squat/Press
20 Front Squats x 2
1 WOB each hand every minute x5

Birch

Wednesday Workout (11/02/2005)

2005-11-02T22:01:00.000-05:00

First leg workout in a loooooong time!

KB swings, 2 handed 16kg

2 sets of 20

Band Good Mornings

Purple Bandx10

Front Squats

135x10
135x5
135x10
135x5 (1 1/2)

Geez...135 kicked my but!! WTF???? :)

Birch

Season is over

2005-10-15T20:45:00.000-04:00

Well, my throwing season is over for the year. I was planning on doing Richmond next weekend, but have a company picnic on Sat, and Kaley's birthday party on Sunday. And to be honest, my body is ready for the break. I plan on getting into the weight room, cut a little weight, work on my core, work in plyos, and gear up for next year.

Watch this blog for progress.

Birch

Saturday Training (10/15/2005)

2005-10-15T20:39:00.000-04:00

Did my first workout in a loooong time, and boy did it feel like it. Stuck with kettlebells and pushups. Total workout was about 30 minutes, with another 20 or so laying on the floor trying not to throw up. :)

16kg KB

2 hand swings - 5x20
Windmills - 2x5 (each side)
Windmills - 1x6 (each side, picked up the 32kg every other one)

32kg KB

Overhead Squats - 1x10
Front Squats - 2x15
Overhead Press - 2x10 (each side)
Rows - 2x10 (each side)

16kg KB
Curls - 1x10
Curls - 1x8

Pushups - 2x15

Felt great after I finally got up off the ground. Was close to losing my lunch...:)

Birch

Anne Arundel Report

2005-10-11T10:41:00.000-04:00

Anne Arundel was a rainy mess!!!

It rained all day long, most of the time pouring, but had a few reprieves here and there. No one threw any where close to big numbers. Some of mine were down right shameful, but at least I can blame the rain... :)

Braemar Stone (21#) - 40'5
Open Stone (16#) - 47'7
HWFD - 32'+
LWFD - 62'+
Heavy Hammer - 98'+
Light Hammer - 125'7
WOB - 14'

The light weight and hammers were thrown off a cliff and still couldn't get decent numbers. in fact, only had one fair throw in the LWFD. Hit 70'+ on my fouls, but still. The HWFD was a muddy pit. Fouled a decent one about 36' or so, then hit 28'!!! Somehow pulled out a 32' without killing myself. Cleared 14' in the WOB pretty easily, and had the height by almost a foot at 14'6, but couldn't put it over the bar. Too muddy and tired to even attempt the spin.

Only one more games left...Richmond in two weeks. I am so ready for the season to me over :)

Birch

Thursday Practice(10/06/2005)

2005-10-06T20:02:00.000-04:00

Been a while since the last post. Did a demo in Furnacetown, MD this weekend. Had a blast. Did 5 sets of most of the throws at the top of the hour. Was mostly play, but hit 38'+ and 76'+ in the weights and had no problems with the caber.

Setup a WOB rig tonight and had my first practice using the spin. Hit 15'!!!!! Almost had it two other times, but trajectory was off. I hope it isn't too muddy or slippery to do this weekend.

Another new guy came out to throw tonight. He is really excited about throwing and looks great for his first day. Hopefully he will stick with it.

15'!!!!!!!

Birch

Wednesday Practice(09/28/2005)

2005-09-28T22:19:00.000-04:00

Not too bad of a day, but not what I was wanting. I think I need to take longer breaks between these types of practices.

HWFD - 39'
LWFD - 75'
HH - 101'
OS - 43'

Was throwing slightly downhill, so the hammer might be a little skewed.

Threw with 2 buddies tonight, both are getting back into it. Had a blast. Was well past dark and throwing by the light of the nearby baseball lights. When they went off it was *pitch* black! Had to pull a truck around and use the headlights to clean up :)

Birch

Saturday Practice (09/24/2005)

2005-09-24T15:59:00.000-04:00

Been a while since I have been out to throw! Did a caber demo at the MD Renn Fest last weekend and had a blast. Went out and threw the hammer late after work earlier this week, but it was pathetic enough to not even post.

Went out today and had a great practice.

HWFD - 40'2
LWFD - 78'4
HH - 99'7

The hammer still feels awful, but the weights felt very, very good.

Birch

Injury Woes

2005-09-12T15:24:00.000-04:00

Finally went back to the doc today for my knee, and also talked about my back. XRay's look good, but wants to do an MRI on the knee. He feels it is probably patellar tendonitis (Jumper's Knee), and hopes the MRI will expose it. Only available options if that is so, is surgery. Will talk it over with him.

In the mean time, looks like I am going to PT for the next four weeks for my back and knee. WooHoo!!! :)

Birch

Wisconsin Results

2005-09-12T15:20:00.000-04:00

OK, it is a little late, but here are the numbers from Wisconsin. I threw a day early with the pros since there were only 6 throwing then, and something like 40 the next day. Very glad I did.

Wasn't a great day, but wasn't a bad one. Threw fairly consistenly except for WOB. And that caber was the heaviest I have ever played with.

OS - 44'10
HWFD - 37'3
LWFD - 73'10
LH - 116'11
Caber - 40 deg
HS - 26'
WOB - 13'

Birch

Back is getting better

2005-08-31T12:54:00.000-04:00

Well, I went to the chiropractor last night and this morning, and it seems to be getting better. The chiro did some adjusting, some ART, some stem and some ultrasound. I am icing and heating, and laying off of most activity. If all goes well, I will throw both days in WI, but at least should be ready to go by Sunday.

Oouucchh!

2005-08-27T22:26:00.000-04:00

Dangit! I hosed up my back during the deadlifts yesterday. Am popping muscle relaxers and using the heating pad today. Was planning on throwing tomorrow, but that is out of the question. Will still go and coach, but no throwing. Hopefully I can get in one more session later this week.

Friday Workout (08/26/2005)

2005-08-26T12:58:00.000-04:00

Another early morning at the gym. 5:30 to be exact.

High Pulls
135x5
185x5
225x1x8

Trap Bar Deads
140x10
280x6
370x5
410x5x4

Curls
90x10
110x8x2

Birch

Wednesday Workout (08/24/2005)

2005-08-24T07:12:00.000-04:00

Woke up at 5:00am for a 5:30am workout!!!!! Geez that is early.

5 minute warmup on the EFX Elliptical Trainer.

Squats
135x10
185x8
225x6
275x5
315x5x4

Hammer Incline Press
150x10
160x10
180x8
230x8x2

Did a set of leg presses, but those don't count this morning.

Squats felt good. Didn't bother my knee too much. Was still a bit tight from pulls last night. Might take tomorrow off, and lift Friday morning, and throw Sunday morning. I need to work on my WOB somehow.

Birch

Tuesday Workout (08/23/2005)

2005-08-23T20:32:00.000-04:00

Afte throwing, came home and got a quick workout in.

Snatch Grip High Pulls
135x5x2
185x3x2
205x1x3
225x1x10

Kettlebell Rows
32kgx8x3 (no rest)

Birch

Tuesday practice (08/23/2005)

2005-08-23T20:29:00.000-04:00

Felt pretty good tonight.

HH - 99'3

Almost feel like I need to 'relearn' these. Most were in the 96' range with one out at 99'.

LWFD - 76'6

These are feeling very consistent. 8 throws over 74'

OS - 45'6

Not too bad. I really need to get a better stone.

Overall a good practice. Took my youngest daughter out with me t othe field. She loves to ask questions. But wouldn't have traded it for the world. She is so excited when she can help me do something. :)

Birch

Sarnia Pics

2005-08-22T21:59:00.001-04:00

At Sarnia, there were photographers covering all aspects of the festival. They made the pictures available later that day. I thought these were pretty good, so picked them up after the games.

Stone is up

Ready to launch

Birch

Sarnia Results

2005-08-22T13:08:00.000-04:00

Sarnia was a great games for me. Probably my best showing overall, even though my WOB is still sucking.

OS (17#) - 47'11
HWFD - 39'7
LWFD - 75'7
LH - 120'10
Sheaf (16#) - 30'
WOB - 14'

HWFD was a PR for me. Hit over 39' twice. LWFD was close to a PR, and all my throws felt off, and it was a short implement.

Stone should have gotten out there further, but just wasn't happening. WOB is still a weak spot for me. Need some practice, and some more strength!

Birch

Readying for Canada

2005-08-18T20:55:00.000-04:00

Well, would have liked to get a good practice in before heading up to Canada, but looks like I won't get the chance. Flying out at 6:25 tomorrow morning, and slept terrible last night, so going to get to bed early tonight. Didn't help that I stayed at the office 'til 7:15 tonight either :)

Should be a nice getaway weekend. My wife is going to make the trip after all, so will be the two of us together for a long weekend. Much needed one at that.

Will report back when I get back in town late, late Sunday night.

Birch

Wednesday Practice

2005-08-17T22:02:00.000-04:00

Perhaps if I concentrate really, really hard, tonight's practice would have never happened. If I focus hard enough, those last several light hammer throws would not have landed in the 112' and 113' range. Best I could muster was 118', and that was a fluke tonight. I have no idea where to visualize the light weight flying to because it was too freaking dark to see where it landed, much less the box and trig.

Oh well. I hadn't eaten since 11:00am and didn't start throwing til about 8:15pm.

We'll have to see how Sarnia pans out.

Birch

Looking forward to Sarnia

2005-08-17T09:22:00.000-04:00

Will be flying over to Detroit Friday morning, then driving up to Sarnia that afternoon. Hope to do the Keg toss and the Haggis hurl that night. Looks like we throw at 7:00am the next morning!! That is an ungodly hour to throw!! But looking forward to the games. Hopefully I can start to hit some numbers in the games that I have been hitting in practice. I need some karma.

Birch

Sunday Practice (08/14/2005)

2005-08-14T19:23:00.000-04:00

Practiced in Davidsonville today. Had to wake up at 6:30 and make the hour drive to meet them there at 8:00, but with my numbers ending up where they did, I am very happy I made the drive.

OS - 47'10

Nothing huge here, but feeling more comfortable with the stone, and some of the better numbers I have put up this year.

HWFD - 39'10

Hit one at 38'10 and then the 39'10. Second furthest throw ever for me.

LWFD - 78'7

This throw was awesome feeling. great speed, and felt right where I needed to be. Foot and a half practice PR.

LH - 122'3

These felt ok. Still a bit short on distance, but feeling better.

Also met Larry Hughes, a paralympic athlete who will be throwing in Wisonsin in September. We will actually be flying up together. Great guy, and a heck of an athlete. Will be interesting to watch him pick up the sport.

Birch