GrinFit
2021-10-18T09:45:58-04:00
https://fit.grin.io/
Grin
alex@grin.io
T25 Total Body
2021-10-18T09:44:34-04:00
2021-10-18T09:44:34-04:00
4618481834997646
<p>Plus cold shower.</p>
Goalty
2021-10-17T09:44:10-04:00
2021-10-17T09:44:10-04:00
4081624888858130
<p>1.5 hours of goalty</p>
Goalty
2021-10-10T09:43:15-04:00
2021-10-10T09:43:15-04:00
5716065199064166
<p>An hour or so of goalty</p>
Quick Gym
2021-09-26T11:45:48-04:00
2021-09-26T11:45:48-04:00
4954706602435912
<p>Just to get started.</p>
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">135</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
</ul>
Shuttles and Shuffles
2021-07-05T12:06:32-04:00
2021-07-05T12:06:32-04:00
9161349948358326
<p>Shuttles: <span class="workout-unit"><span class="number">6</span>x<span class="number">150</span>yd on a <span class="number">25</span>yd course </span>. 60s rest. Started at 30s each and ended ~33s.</p>
<p>5 min rest</p>
<p>Shuffles: <span class="workout-unit"><span class="number">4</span>x<span class="number">4</span>ydx<span class="number">20</span>s </span>. 40s rest.</p>
Shuttles
2021-07-01T12:01:09-04:00
2021-07-01T12:01:09-04:00
1988727593738652
<p>shuttles: <span class="workout-unit"><span class="number">8</span>x<span class="number">150</span>yd on a <span class="number">25</span>yd course </span>. 90s rest. Hit 30s for each.</p>
Shuttles
2021-06-29T12:00:14-04:00
2021-06-29T12:00:14-04:00
9610087611439988
<p>shuttles: <span class="workout-unit"><span class="number">6</span>x<span class="number">150</span>yd on a <span class="number">25</span>yd course </span>. 90s rest. Hit 28s for the first 3, 30s for the last 3.</p>
Shuttles
2021-06-22T11:08:49-04:00
2021-06-22T11:08:49-04:00
1685993225485283
<p>shuttles:</p>
<ul>
<li><span class="workout-unit"><span class="number">5</span>x<span class="number">150</span>yd on a <span class="number">25</span>yd course </span>. 90s rest. Hit 31s each.</li>
<li>3 min rest</li>
<li><span class="workout-unit"><span class="number">2</span>x<span class="number">300</span>yd on a <span class="number">50</span>yd course </span>. 90s rest. Hit 26s on both.</li>
</ul>
Shuttles and Shuffles
2021-06-15T11:58:39-04:00
2021-06-15T11:58:39-04:00
2006391079639573
<ul>
<li>shuttles: <span class="workout-unit"><span class="number">7</span>x<span class="number">150</span>yd </span>. 50yd course (from the first hole past the bench to the end of the wall). 2m rest for the first 3, then 90s rest for the next 3. Hit 24-25s each.</li>
<li>3 min rest</li>
<li>shuffles: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>ydx<span class="number">30</span>sec </span>. 90s rest.</li>
</ul>
Shuttles and 5-10-5s
2021-06-10T10:35:34-04:00
2021-06-10T10:35:34-04:00
9107707180871120
<ul>
<li>shuttles: <span class="workout-unit"><span class="number">7</span>x<span class="number">150</span>yd </span>. 25yd course, 90s rest. Hit 30-32s each. Focused on Ochocinco-style turns.</li>
<li>3 min rest</li>
<li>5-10-5s: <span class="workout-unit"><span class="number">4</span> reps </span>, starting every minute on the minute.</li>
</ul>
Shuttles and Shuffles
2021-06-08T11:01:38-04:00
2021-06-08T11:01:38-04:00
9699165560978307
<ul>
<li>Shuttles: <span class="workout-unit"><span class="number">5</span>x<span class="number">150</span>yd </span>. 25yd course, 120s rest. Did each in 31+. It was very hot today.</li>
<li>Shuffles: <span class="workout-unit"><span class="number">4</span>x<span class="number">5</span>ydx<span class="number">20</span>sec </span> with 40s rest.</li>
</ul>
Shuttles and Shuffles
2021-06-05T10:59:22-04:00
2021-06-05T10:59:22-04:00
5388855678668322
<ul>
<li>Ladder warmup</li>
<li>Shuttles: <span class="workout-unit"><span class="number">5</span>x<span class="number">150</span>yd </span> on a 25yd course. Rest 90s between reps. Started at 29+ seconds each, finished 31+.</li>
<li>Shuffles: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>ydx<span class="number">20</span>sec </span>.</li>
<li>Threw a bit with Zoya. We had 3 back-and-forth completions!</li>
</ul>
Shuttles
2021-06-03T12:44:42-04:00
2021-06-03T12:44:42-04:00
1364128677709799
<p>Ladder warmup, then <span class="workout-unit"><span class="number">7</span>x<span class="number">150</span>yd shuttles </span> on a 25yd course. Rest 2m between reps, plus throwing with Diana.</p>
<p>Hit about 31 seconds on each.</p>
<p>Threw some long hucks at the end.</p>
Shuttles
2021-06-01T10:27:52-04:00
2021-06-01T10:27:52-04:00
5306745630408346
<p>Ladder warmup, then <span class="workout-unit"><span class="number">5</span>x<span class="number">150</span>yd shuttles </span> on a 25yd course. Rest 2m between reps.</p>
<p>Hit about 31 seconds on each. The course was a bit longer, but now I picked out some landmarks to make it consistent: from the second crack in the
wall to the second hole past the stairs. The longer rests helped me feel less awful.</p>
Shuttles
2021-05-27T09:52:47-04:00
2021-05-27T09:52:47-04:00
8989083680713598
<p>Ladder warmup, then <span class="workout-unit"><span class="number">5</span>x<span class="number">150</span>yd shuttles </span> on a 25yd course. Rest 90s between reps.</p>
<p>Hit about 29 seconds on each. The last two were really rough. I felt myself
seriously slowing down at the end.</p>
Quick KB Workout
2021-05-25T12:48:31-04:00
2021-05-25T12:48:31-04:00
4615278497906083
<p>Halos, press, swings, squats.</p>
Deadlift
2021-05-20T10:56:57-04:00
2021-05-20T10:56:57-04:00
2098193049513794
<p><span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">305</span>lb </span></p>
Throwing With Shellie
2021-05-19T10:53:41-04:00
2021-05-19T10:53:41-04:00
1347297503288010
<p>Then lunch at Darwins on Cambridge St</p>
Tabata KB Swings
2021-05-11T09:50:28-04:00
2021-05-11T09:50:28-04:00
7761263890262556
<p>4 min tabata kb swings with a 35lb kb</p>
<p>Easy workout today. Still tired from goalty 😩</p>
Goalty
2021-05-09T12:01:35-04:00
2021-05-09T12:01:35-04:00
3103216090555664
<p>2 hours of goalty. My first time doing anything hard outside. Body did not like it.</p>
<p>My feet forgot how to wear cleats. I got a blister on one heel and will prolly lose a toenail. Sore all over. Got a bit sunburnt. So tired
after just a few hours.</p>
<p>Lifting is good and all, but its time for shuttles/shuffles.</p>
HPC, Pushups, Pullups
2021-05-08T12:00:49-04:00
2021-05-08T12:00:49-04:00
4583474786747557
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">60</span>lb </span> dumbbells</li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">10</span>lb </span></li>
<li>Hang Power Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">140</span>lb </span></li>
</ul>
Deadlift, Bench
2021-05-06T12:14:30-04:00
2021-05-06T12:14:30-04:00
6702631301157821
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">300</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">180</span>lb </span></li>
</ul>
<p>the big 3-0-0, and finally hit the bench 💪</p>
HPC, Pushups, Pullups
2021-05-04T12:47:01-04:00
2021-05-04T12:47:01-04:00
8836087872301320
<ul>
<li>Hang Power Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Pushups: <span class="workout-unit"><span class="number">3</span>x<span class="number">15</span> </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">6</span>,<span class="number">6</span>,<span class="number">10</span> </span></li>
</ul>
Deadlift, Bench
2021-05-02T17:41:29-04:00
2021-05-02T17:41:29-04:00
9988925146993591
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">295</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>,<span class="number">5</span>,<span class="number">4</span>@<span class="number">180</span>lb </span></li>
</ul>
<p>struggling with bench</p>
HPC, RLESS, Pullups, L-Hold
2021-04-22T10:16:40-04:00
2021-04-22T10:16:40-04:00
5559847280675288
<ul>
<li>Hang Power Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">140</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">55</span>lb </span> dumbbells</li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
<li>L-Hold: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>sec </span></li>
</ul>
Deadlift, Bench
2021-04-20T10:57:40-04:00
2021-04-20T10:57:40-04:00
1684536745705779
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">290</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">180</span>lb </span></li>
</ul>
<p>failed the very last rep of bench</p>
HPC, RLESS, Pullups, L-Hold
2021-04-18T08:22:37-04:00
2021-04-18T08:22:37-04:00
8407036068698775
<ul>
<li>Hang Power Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">52.5</span>lb </span> dumbbells</li>
<li>Pullups: <span class="workout-unit"><span class="number">10</span> </span></li>
<li>L-Hold: <span class="workout-unit"><span class="number">10</span>sec </span></li>
</ul>
Deadlift, Bench
2021-04-15T15:32:08-04:00
2021-04-15T15:32:08-04:00
6698477471862268
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">285</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">175</span>lb </span></li>
</ul>
<p>almost didn’t make the last bench. starting to feel really heavy.</p>
HPC, RLESS, Pullups, L-Hold
2021-04-13T10:35:16-04:00
2021-04-13T10:35:16-04:00
2037407305085877
<ul>
<li>Hang Power Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">130</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">50</span>lb </span> dumbbells</li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
<li>L-Hold: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>sec </span></li>
</ul>
Deadlift, Bench
2021-04-11T10:33:58-04:00
2021-04-11T10:33:58-04:00
1501716165258776
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">280</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">170</span>lb </span></li>
</ul>
Volleyball
2021-04-10T10:34:22-04:00
2021-04-10T10:34:22-04:00
5749911372084632
<p>Played about 2 hours of pickup volleyball at Danehy</p>
HPC, RLESS, Pullups, L-Hold
2021-04-08T11:50:57-04:00
2021-04-08T11:50:57-04:00
9654245029619858
<ul>
<li>Hang Power Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">45</span>lb </span> dumbbells</li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
<li>L-Hold: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>sec </span></li>
</ul>
Deadlift, Bench
2021-04-06T14:22:01-04:00
2021-04-06T14:22:01-04:00
4078100211502485
<ul>
<li>Deadlift: 3x5@275lb</li>
<li>Bench: 3x5@165lb</li>
</ul>
RLESS, Pullups, Pushups
2021-04-01T09:32:40-04:00
2021-04-01T09:32:40-04:00
4715629701495406
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">40</span>lb </span> dumbbells</li>
<li>pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
<li>pushups: <span class="workout-unit"><span class="number">3</span>x<span class="number">20</span> </span></li>
</ul>
Deadlift, Bench
2021-03-30T11:27:37-04:00
2021-03-30T11:27:37-04:00
8988784915062782
<ul>
<li>Deadlift: 3x5@270lb</li>
<li>Bench: 3x5@160lb</li>
</ul>
RLESS, Pullups, Pushups, HPC
2021-03-28T12:42:05-04:00
2021-03-28T12:42:05-04:00
3402366613544950
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">35</span>lb </span> dumbbells</li>
<li>pullups: <span class="workout-unit"><span class="number">8</span>,<span class="number">8</span>,<span class="number">10</span> </span></li>
<li>pushups: <span class="workout-unit"><span class="number">3</span>x<span class="number">15</span> </span></li>
<li>HPC: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">110</span>lb </span></li>
</ul>
Deadlift, Bench
2021-03-25T13:53:25-04:00
2021-03-25T13:53:25-04:00
3264888272644461
<ul>
<li>Deadlift: 3x5@265lb</li>
<li>Bench: 3x5@155lb</li>
</ul>
RLESS, Pullups, Pushups, HPC
2021-03-23T17:35:00-04:00
2021-03-23T17:35:00-04:00
1284470424388567
<ul>
<li>rless: 3x5@30lb dbs</li>
<li>pullups: 3x8</li>
<li>pushups: 3x15</li>
<li>hpc: 2x5@95lb, then my son woke up</li>
</ul>
Deadlift, Bench
2021-03-20T10:59:36-04:00
2021-03-20T10:59:36-04:00
2487475157246349
<ul>
<li>Deadlift: 3x5@260lb</li>
<li>Bench: 3x5@150lb</li>
</ul>
RLESS, Pullups, Pushups, HPC
2021-03-18T10:58:06-04:00
2021-03-18T10:58:06-04:00
9366366658902725
<ul>
<li>rless: 3x5@25lb dbs</li>
<li>pullups: 3x8</li>
<li>pushups: 3x15</li>
<li>hpc: 3x5@105lb</li>
</ul>
Deadlift, Bench
2021-03-16T09:59:01-04:00
2021-03-16T09:59:01-04:00
6274911127699543
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">255</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">145</span>lb </span></li>
</ul>
Tabata KB Swings and Pushups
2021-03-09T13:27:45-05:00
2021-03-09T13:27:45-05:00
7808611860035384
<p>Two 4-minute tabatas, alternating push-ups and 35lb kb swings.</p>
Deadlifts
2021-03-04T10:06:37-05:00
2021-03-04T10:06:37-05:00
3262886457017997
<p><span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">250</span>lb </span></p>
Tabata with Zoya
2021-02-28T16:56:27-05:00
2021-02-28T16:56:27-05:00
7938576735675191
<p>Two 4-minute tabatas, alternating push-ups and 35lb kb swings.</p>
<p>Zoya did the same, with jumps instead of the swings.</p>
<p>Then she deadlifted the kb, which is a PR of 35lb at 4 years old and
weighing 41lb.</p>
RLESS, HPC, Pullups
2021-02-24T09:13:57-05:00
2021-02-24T09:13:57-05:00
1730418010303982
<ul>
<li>rless: 3x5@20lb db</li>
<li>hpc: 3x5@95</li>
<li>pull-ups: 3x6</li>
</ul>
Deadlift, Pullups, Bench
2021-02-22T14:16:45-05:00
2021-02-22T14:16:45-05:00
1935423069113160
<ul>
<li>Deadlift: 5@255, then dropped down to 2x5@245</li>
<li>Pull-ups: 3x8</li>
<li>Bench: 3x5@140</li>
</ul>
HPC, Bench, Pullups
2021-02-19T09:17:54-05:00
2021-02-19T09:17:54-05:00
6691632689878016
<ul>
<li>HPC: 3x5@95lb</li>
<li>Bench: 3x5@135lb</li>
<li>Pullups: 3x6</li>
</ul>
Home Gym
2021-02-17T09:23:23-05:00
2021-02-17T09:23:23-05:00
3654314669005089
<ul>
<li>Deadlift: 3x5@245lb</li>
<li>Pullups: 4x5</li>
</ul>
Home Gym
2021-02-13T09:19:43-05:00
2021-02-13T09:19:43-05:00
5530196030539172
<ul>
<li>Deadlift: 3x5@235</li>
<li>Bench: 3x5@135</li>
<li>Pullups: 4x6</li>
</ul>
Home Gym
2021-02-11T09:22:00-05:00
2021-02-11T09:22:00-05:00
1311141288197640
<ul>
<li>Bench: 3x5@135lb</li>
<li>HPC: 3x5@95lb</li>
</ul>
Home Gym
2021-02-10T09:21:39-05:00
2021-02-10T09:21:39-05:00
8865412497090388
<ul>
<li>Deadlift 3x5@225</li>
</ul>
Zoya's First Lift
2020-07-08T13:02:07-04:00
2020-07-08T13:02:07-04:00
4788309200515806
<p>I deadlifted <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>x<span class="number">135</span>lb </span></p>
<p>Zoya deadlifted <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>x<span class="number">12</span>lb </span></p>
Quick Home Workout
2020-06-05T17:01:40-04:00
2020-06-05T17:01:40-04:00
4401003615127316
<ul>
<li>tabata lunges</li>
<li>tabata pushups</li>
<li>3x6 db rows (40lb)</li>
<li>3x10 reverse hypers</li>
</ul>
KB Circuit
2020-01-07T16:11:46-05:00
2020-01-07T16:11:46-05:00
3976732461100069
<p>3 rounds with a 35lb kettlebell:</p>
<ul>
<li>5 KB Halos each way</li>
<li>10 One-arm KB Swings per arm</li>
<li>10 Pushups</li>
<li>5 KB DLs per arm</li>
<li>10 KB Goblet Squats</li>
</ul>
<p>Was easier this time than the last. I only paused once during the last set of pushups.</p>
KB Circuit
2019-12-19T15:28:36-05:00
2019-12-19T15:28:36-05:00
4550715338504474
<p>3 rounds with a 35lb kettlebell:</p>
<ul>
<li>5 KB Halos each way</li>
<li>10 One-arm KB Swings per arm</li>
<li>10 Pushups</li>
<li>5 KB DLs per arm</li>
<li>10 KB Goblet Squats</li>
</ul>
Unlogged Workouts
2019-12-12T11:48:00-05:00
2019-12-12T11:48:00-05:00
7190789541654663
<p>Here are some workouts I did this year that I did not log previously</p>
<h3>Oct 6</h3>
<ul>
<li>Dl 10x135, 5x185,205,225</li>
</ul>
<h3>May 16</h3>
<ul>
<li>R 130</li>
<li>Bench 140</li>
</ul>
<h3>Apr 9</h3>
<ul>
<li>R 140</li>
<li>Juggling</li>
</ul>
<h3>Apr 3</h3>
<ul>
<li>R 135</li>
<li>Bench 150</li>
</ul>
<h3>Mar 29</h3>
<ul>
<li>Tabata pu, Su, squat</li>
</ul>
<h3>Mar 27</h3>
<ul>
<li>R 130</li>
<li>Press 40</li>
<li>Dl 275</li>
</ul>
<h3>Mar 25</h3>
<ul>
<li>Tabata pu, squat, su</li>
</ul>
<h3>Mar 22</h3>
<ul>
<li>R 125</li>
<li>Bench 145</li>
<li>Row 115</li>
<li>Stepouts</li>
<li>Stretching</li>
</ul>
<h3>Mar 20</h3>
<ul>
<li>R 120</li>
<li>Pu 3x5</li>
<li>Press 3 by 40</li>
<li>Dl 270</li>
</ul>
<h3>Feb 20</h3>
<ul>
<li>10 pushups</li>
</ul>
Stronglifts 5x5 A
2019-03-17T12:13:01-04:00
2019-03-17T12:13:01-04:00
9376457748516797
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">140</span>lb </span></li>
<li>Stepouts: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span> </span></li>
<li>Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">80</span>lb </span></li>
</ul>
Stronglifts 5x5 B
2019-03-15T13:24:06-04:00
2019-03-15T13:24:06-04:00
5912698493826830
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">110</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">40</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">260</span>lb </span></li>
<li>Stepouts: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span> </span></li>
</ul>
Stronglifts 5x5 A
2019-03-13T13:23:22-04:00
2019-03-13T13:23:22-04:00
5824232507799699
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">105</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Stepouts: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">10</span> </span></li>
</ul>
Stronglifts 5x5 B
2019-03-10T13:22:23-04:00
2019-03-10T13:22:23-04:00
5372106773752885
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">100</span>lb </span></li>
<li>DB Press: <span class="workout-unit"><span class="number">5</span>,<span class="number">5</span>,<span class="number">2</span>,<span class="number">3</span>,<span class="number">2</span>@<span class="number">45</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">260</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">10</span> </span></li>
<li>Stepouts: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
</ul>
Stronglifts 5x5 A
2019-03-08T13:21:46-05:00
2019-03-08T13:21:46-05:00
8677880672733544
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">130</span>lb </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">75</span>lb </span></li>
<li>Stepoutss: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
</ul>
Stronglifts 5x5 B
2019-03-06T13:03:02-05:00
2019-03-06T13:03:02-05:00
3953732917550631
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">90</span>lb </span></li>
<li>DB Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">40</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">255</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">1</span>x<span class="number">10</span> </span></li>
</ul>
Stronglifts 5x5 A
2019-03-03T13:02:33-05:00
2019-03-03T13:02:33-05:00
3693183164971984
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">85</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">40</span>lb </span></li>
</ul>
Stronglifts 5x5 B
2019-03-01T14:06:02-05:00
2019-03-01T14:06:02-05:00
5938210322921238
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">80</span>lb </span></li>
<li>DB Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">37.5</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">250</span>lb </span></li>
<li>Banded lateral steps: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
</ul>
Stronglifts 5x5 A
2019-02-27T14:05:30-05:00
2019-02-27T14:05:30-05:00
1444154512472818
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">75</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">125</span>lb </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">70</span>lb </span></li>
<li>Banded lateral steps: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
</ul>
Stronglifts 5x5 B
2019-02-24T14:04:56-05:00
2019-02-24T14:04:56-05:00
7230942773388610
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">70</span>lb </span></li>
<li>DB Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">35</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">245</span>lb </span></li>
</ul>
Stronglifts 5x5 A
2019-02-22T13:01:21-05:00
2019-02-22T13:01:21-05:00
2886003997944525
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">150</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">120</span>lb </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">65</span>lb </span></li>
</ul>
<p>Squatting hurt my left knee. I tried to focus on proper foot placement (parallel, knees tracking feet) and not squatting too low.
It didn’t hurt after that.</p>
Stronglifts B
2019-02-17T14:01:40-05:00
2019-02-17T14:01:40-05:00
7629559156719211
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">145</span>lb </span></li>
<li>DB Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">30</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">235</span>lb </span></li>
</ul>
Stronglifts 5x5 A
2019-02-15T16:02:22-05:00
2019-02-15T16:02:22-05:00
9745373018056460
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">140</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">60</span>lb </span></li>
</ul>
Stronglifts 5x5 B
2019-02-13T16:05:43-05:00
2019-02-13T16:05:43-05:00
3458511599474981
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">145</span>lb </span></li>
<li>DB Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">25</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">225</span>lb </span></li>
</ul>
Stronglifts 5x5 A
2019-02-10T16:02:22-05:00
2019-02-10T16:02:22-05:00
6745373018056460
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">55</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span> </span></li>
</ul>
Stronglifts 5x5 A
2019-02-01T16:02:22-05:00
2019-02-01T16:02:22-05:00
4745373018056460
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
</ul>
Lifting
2019-01-30T16:09:36-05:00
2019-01-30T16:09:36-05:00
7383460840067026
<p>Deadlift: <span class="workout-unit"><span class="number">185</span>,<span class="number">215</span>,<span class="number">215</span>lb </span></p>
Lifting
2019-01-26T16:08:00-05:00
2019-01-26T16:08:00-05:00
4361170164708371
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">185</span>,<span class="number">195</span>,<span class="number">205</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>@<span class="number">50</span>,<span class="number">60</span>,<span class="number">70</span>lb </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">5</span>@<span class="number">50</span>,<span class="number">55</span>,<span class="number">55</span>lb </span></li>
<li>DB Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">35</span>lb </span></li>
</ul>
KB Circuit
2018-12-20T09:32:49-05:00
2018-12-20T09:32:49-05:00
4820895280569918
<p>Same circuit as <a href="https://fit.grin.io/2018-12-18/kb-circuit">Dec 18th</a>.</p>
KB Circuit
2018-12-18T12:00:01-05:00
2018-12-18T12:00:01-05:00
5618898097251099
<p>3 rounds of:</p>
<ul>
<li>5 KB Halos each way</li>
<li>10 One-arm KB Swings per arm</li>
<li>5 KB Press per arm</li>
<li>10 Pushups</li>
<li>5 KB DLs per arm</li>
<li>5 One-Legged Squats per leg</li>
</ul>
Mini and Shuttles
2018-10-04T12:53:34-04:00
2018-10-04T12:53:34-04:00
1604932682862985
<p>Played mini wth Ross, Elliot, and his Yale boys. After an hour or so of mini, most ppl left but Ross and I stayed to do the following:</p>
<p>3 rounds of:</p>
<ul>
<li>10yard shuttle</li>
<li>10 pushups</li>
<li>20yard shuttle</li>
<li>20 v-ups</li>
<li>30yard shussle</li>
<li>30 squats</li>
</ul>
Lifting
2018-07-22T11:54:25-04:00
2018-07-22T11:54:25-04:00
6820568911983800
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">275</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">155</span>lb </span></li>
</ul>
Lifting
2018-07-12T09:05:59-04:00
2018-07-12T09:05:59-04:00
5088459282782971
<ul>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">165</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Pullup: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
<li>Squat: <span class="workout-unit"><span class="number">15</span>@<span class="number">45</span>lb </span></li>
</ul>
Shuttles
2018-06-14T16:35:10-04:00
2018-06-14T16:35:10-04:00
8152920477395390
<p>6 150yd shuttles on a 25yd course. Rest was 90-60-90-60-90. Ran most in 28s, the last one in 30s.</p>
Metro Tryout Weekend
2018-05-20T17:45:26-04:00
2018-05-20T17:45:26-04:00
1380962319342351
<p>Two days of 4-hour tryouts. The plan for each day was lots of scrimmaging, a few drills, and a bit of conditioning at the end. I felt pretty
good, though could have been in better shape. My pulls were kinda weak, but I did take some time to work on my flicks. I also did pretty
well in the conditioning, but I think I def need to work on fitness. Lifting is good, but I gotta get shuttles/shuffles in, and more metcon
work as well.</p>
Lifting
2018-05-09T17:20:33-04:00
2018-05-09T17:20:33-04:00
8762149754137822
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>,<span class="number">5</span>,<span class="number">2</span>@<span class="number">300</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>,<span class="number">4</span>,<span class="number">3</span>@<span class="number">125</span>lb </span></li>
</ul>
Lifting
2018-05-03T10:52:58-04:00
2018-05-03T10:52:58-04:00
7898707037110184
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">295</span>lb </span></li>
<li>Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">170</span>lb </span></li>
</ul>
Lifting
2018-05-01T14:15:34-04:00
2018-05-01T14:15:34-04:00
5001314903740703
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">285</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
</ul>
Lifting
2018-04-26T12:15:58-04:00
2018-04-26T12:15:58-04:00
9409882650302127
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">275</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">105</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">165</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">20</span>lb </span></li>
</ul>
Lifting
2018-04-21T09:29:33-04:00
2018-04-21T09:29:33-04:00
8498712221033394
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">255</span>lb </span></li>
<li>Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
</ul>
<p>Did cleans and press as a superset for efficiency.</p>
Lifting
2018-04-18T12:51:01-04:00
2018-04-18T12:51:01-04:00
3531895956015200
<ul>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>@<span class="number">65</span>,<span class="number">85</span>,<span class="number">95</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">160</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">15</span>lb </span></li>
</ul>
FitLab in MHT
2018-04-10T12:51:44-04:00
2018-04-10T12:51:44-04:00
6769057561416008
<p>Took a dip in the freezing-cold lake first thing in the morning, then stopped by FitLab for a quick lift.</p>
<ul>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">155</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">5</span>@<span class="number">100</span>lb </span> while waiting for squat rack</li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">255</span>lb </span></li>
<li>Clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">95</span>,<span class="number">105</span>,<span class="number">105</span>lb </span></li>
</ul>
Lifting
2018-03-28T09:42:49-04:00
2018-03-28T09:42:49-04:00
3611547798788061
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">255</span>lb </span></li>
<li>Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">105</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">155</span>lb </span></li>
</ul>
Lifting
2018-03-17T16:41:23-04:00
2018-03-17T16:41:23-04:00
7984937660615052
<ul>
<li>Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">150</span>lb </span></li>
<li>1-3 Row: <span class="workout-unit"><span class="number">5</span>@<span class="number">95</span>,<span class="number">95</span>,<span class="number">105</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">85</span>lb </span></li>
</ul>
Lifting
2018-03-15T09:51:04-04:00
2018-03-15T09:51:04-04:00
3666488789811734
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">245</span>lb </span></li>
<li>3-1 Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">155</span>lb </span></li>
<li>Pullup: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">10</span>lb </span></li>
</ul>
Tabata
2018-03-13T13:56:51-04:00
2018-03-13T13:56:51-04:00
1134556412008410
<p>8 min of tabatas, alternating 35lb kb swings and pushups.</p>
Lifting
2018-03-08T12:44:24-05:00
2018-03-08T12:44:24-05:00
1117348836646789
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">255</span>lb </span></li>
<li>HPC: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">145</span>lb </span></li>
</ul>
Lifting
2018-02-09T14:18:15-05:00
2018-02-09T14:18:15-05:00
8836646789811734
<p>yoga warmup</p>
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">275</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">145</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">5</span>lb </span></li>
</ul>
Finally, Lifting
2018-02-01T14:38:00-05:00
2018-02-01T14:38:00-05:00
1848435454056317
<p><a href="https://www.youtube.com/watch?v=FLSpbcV4k_M">yoga warmup</a></p>
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">225</span>,<span class="number">245</span>,<span class="number">275</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
</ul>
KB Circuit
2017-12-28T15:41:52-05:00
2017-12-28T15:41:52-05:00
6457067534007212
<p>5 rounds for time:</p>
<ul>
<li>5 pullups</li>
<li>10 KB Swings</li>
<li>10 Goblet Squats</li>
</ul>
<p><span class="workout-unit"><span class="number">5</span>:<span class="number">50</span> </span> with a <span class="workout-unit"><span class="number">35</span>lb </span> kettlebell. 5 seconds slower than last time.</p>
Quick KB Workout
2017-12-14T15:43:57-05:00
2017-12-14T15:43:57-05:00
9195003064417323
<p>5 rounds for time:</p>
<ul>
<li>5 pullups</li>
<li>10 KB Swings</li>
<li>10 Goblet Squats</li>
</ul>
<p><span class="workout-unit"><span class="number">5</span>:<span class="number">45</span> </span> with a <span class="workout-unit"><span class="number">35</span>lb </span> kettlebell</p>
<p>Getting back in the saddle…</p>
Indoor vs Colt&Friends
2017-12-10T15:45:37-05:00
2017-12-10T15:45:37-05:00
9432586770288466
<p>A close game vs DJ, Fro, Toddy, Moronne, and the rest. Came down to universe point, though they had the chance to tie it after I got the
score wrong and was running around frantically when I should have just been playing possession.</p>
Indoor Finals
2017-11-05T14:22:12-05:00
2017-11-05T14:22:12-05:00
5850690540694720
<p>Another indoor double header. Won our first game handily, then eked out a last-second win on universe in the finals. Zoya came again. She’s
getting a lot of ultimate-watching in. Hope it rubs off on her (just the good stuff though).</p>
Indoor Double Header
2017-10-29T14:20:54-04:00
2017-10-29T14:20:54-04:00
9316087425130095
<p>Two back-to-back games of indoor. Diana and Zoya came too, so we took turns playing and watching her. We lost the first game (didn’t have
any women at first, then only had Diana) but won the second after reenforcements arrived.</p>
Nationals 2017
2017-10-22T20:18:01-04:00
2017-10-22T20:18:01-04:00
9523181582014523
<p>Another year, another nationals. This year it was back in Sarasota. The weather was hot, but the location is the best - the fields were
beautiful, the ocean was amazing (even at night, and even despite the jellyfish), and the Daquiri Deck was even better than I remember it.
The only thing lacking was our game. We lost all our games on Thursday (9-12 Blackbird, 11-12 AMP, 11-12 Toro), then won the next 4 games
and clawed our way back into the top 8 before losing the 7/8 game to Drag'n Thrust (13-10 Love Tractor, 14-11 Steamboat, 12-11 Blackbird,
15-9 shame, 9-15 Drag'n). So, no finals appearance this year, but we did win the spirit award, which is almost as big.</p>
<p>Personally I played fairly well. I was only in 2-4 points a game, so I was fresh overall. I had 3 turns total - a drop against AMP and two
throwaways on hucks. Both were good decisions, decently well-thrown, and just a little off the mark. We talked about taking calculated
risks, so I stand by them. I scored 5 goals, threw one, and got a D. I felt I could have contributed more, esp filling in as an O line
cutter when our O was tired (like the last game on Thurs), but we ran a fairly tight rotation so I did my best to help from the sideline.</p>
<p>Another nationals highlight was watching AMP make it to the finals for the first time ever. They played really well, but ended up losing on
universe to Mixtape in a very exciting game. Despite that, I’m really happy for them. Their team is very young and they’ll be strong for a
few years at least (if they stick together).</p>
<p>Finally, the best part (as always) is spending time with people you know and like. I had a great time bonding with the team (chai time,
skinny dipping every night, getting kicked off the beach at 4am, dirty dancing at the Daquiri Deck, spikeball vs Truck/Scandal) as well as
people I don’t get to see that often (again at the Deck, and at the fields, and the beach, and random places in between).</p>
<p>Hope to do it all again next year.</p>
Lifting
2017-10-14T06:49:50-04:00
2017-10-14T06:49:50-04:00
3672349928585162
<p>Lower volume before nationals.</p>
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span>@<span class="number">315</span>lb </span></li>
<li>HPC: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span>@<span class="number">135</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span>@<span class="number">135</span>lb </span></li>
</ul>
Lifting
2017-10-04T16:22:11-04:00
2017-10-04T16:22:11-04:00
4401486876177165
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">305</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">85</span>lb </span></li>
</ul>
Half an Indoor Game
2017-10-01T15:09:52-04:00
2017-10-01T15:09:52-04:00
7850712065265047
<p>Brought Zoya to her first ultimate game. Found some parents on the sideline who agreed to watch her while I played. She was great - no more
stranger danger, all smiles and giggles. Our team crushed the other team, who was on the second game of their double-header and didn’t have
many subs. Afterwards, we went out to lunch.</p>
Lifting
2017-09-29T15:08:52-04:00
2017-09-29T15:08:52-04:00
5512876903423007
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">295</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>HPC: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
</ul>
Lifting
2017-09-26T17:27:51-04:00
2017-09-26T17:27:51-04:00
2999929843350421
<ul>
<li>Deadlift: ~<span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">295</span>lb </span>~ (only got 5,4,3 reps)</li>
<li>Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">75</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">20</span>lb </span> (missed the very last rep)</li>
</ul>
Regionals 2017
2017-09-24T17:21:04-04:00
2017-09-24T17:21:04-04:00
8205534669247176
<p>We came, we saw, we conquered (except for Slow). We started the weekend off in classic Metro North fashion: by ignoring everything we
practice and jamming it in the jamhole repeatedly. But we eventually got our shit together, moved the disc well, and raised our game. The
crossover with Slow was an epic back-and-forth game, and we even got the D on the goal line on universe and had the opportunity to win it,
but a nice D by Todd got them the disc back and they converted for the win. On Sunday, we had a really close game with Xist - another
universe-point game, but this time we won it and qualified for Nationals. We played Slow again in the finals, but it was just for seeding
and half our team sat the game out.</p>
<p>Peronally, my main errors were on hucks. When I’m rushing my huck or I feel like I have to throw it (when we call Sausage), it never goes
well. When I’m throwing in a power position or it feels natural, I’m great. Besides that, my game was great - solid defense (including
several points where not only did my guy never touch the disc, but I felt like he was never open at all), strong cutting, and consistently
moving the disc to the breakside. My only turns were 3 hucks, and only one of them was a bad decision. I even felt strong and fast all
weekend, never feeling like I cannot keep up with my defender or cannot keep cutting well.</p>
Small Lift
2017-09-20T18:48:16-04:00
2017-09-20T18:48:16-04:00
2779391488472390
<ul>
<li>Hang Power Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">125</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">65</span>lb </span></li>
</ul>
Last Practice Before Regionals
2017-09-17T13:23:32-04:00
2017-09-17T13:23:32-04:00
4764798341862530
<p>Practice practice practice. We worked on chips and the breakside, reviewed and pracitced our plays, and focused on good throws and
decision-making while tired. We go to battle next weekend. #choochoo</p>
<p>Feedback from captains: On-field, everything is good. I’m a fairly veteran player and my instincts are right most of the time. Off-field,
I should lead more and teach the younger players more.</p>
Lifting
2017-09-14T20:48:39-04:00
2017-09-14T20:48:39-04:00
1496435288228295
<ul>
<li>Hang Power Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">125</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
</ul>
Lifting
2017-09-13T11:39:35-04:00
2017-09-13T11:39:35-04:00
6806736884611239
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">285</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">65</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">17.5</span>lb </span></li>
</ul>
Metro Mini
2017-09-11T20:00:00-04:00
2017-09-11T20:00:00-04:00
3083482649905761
<p>Mini with Metro & friends. I felt fast, but also got tired quickly. I worked on getting low on my pivots and on triple-threat throwing on
the backhand (which messed up one of my hucks to Liz). Overall, things went well - some nice breaks and strong cutting. I guess if I have
limited time to work out, I’ll take speed over endurance.</p>
Lifting
2017-09-05T15:38:18-04:00
2017-09-05T15:38:18-04:00
8594444716222700
<ul>
<li>Hang Power Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">105</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
</ul>
Lifting
2017-09-02T20:32:41-04:00
2017-09-02T20:32:41-04:00
5874239511371195
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">275</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">55</span>lb </span></li>
<li>Hang Power Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
</ul>
Stronglifts 5x5 A
2017-08-30T19:37:28-04:00
2017-08-30T19:37:28-04:00
9372049124132337
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">185</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">105</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span> (failed)</li>
</ul>
Quick Lift
2017-08-26T09:48:46-04:00
2017-08-26T09:48:46-04:00
5644674380321461
<p>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">265</span>lb </span></p>
Lifting
2017-08-22T14:28:07-04:00
2017-08-22T14:28:07-04:00
6241085704135950
<ul>
<li>Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">45</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">255</span>lb </span></li>
</ul>
More Metro Mini
2017-08-21T14:27:19-04:00
2017-08-21T14:27:19-04:00
9766846945519104
<p>Mini in Stamford. Adam made us play with the “dont watch your throws, just throw and go” rule and it significantly improved our mini game.
It’s a great rule to abide by.</p>
Metro Mini
2017-08-19T13:49:14-04:00
2017-08-19T13:49:14-04:00
4691569434415938
<p>Two hours of mini in the hot sun. Everyone seemed somewhat tired, and we had some really long points because of that. I know I wasn’t at my
peak, esp from the deadlifts, but I still did pretty well. Toward the end I got really lazy, which was a sad sight. I also got beat in the
air because I jumped early, something LD talked to me about on Thurs. I went up early for a disc that was floating because I misread it and
thought it was on it’s way down. Need to work on the reads.</p>
Quick Lift
2017-08-18T18:23:21-04:00
2017-08-18T18:23:21-04:00
8187654330975838
<ul>
<li>Bench Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">95</span>lb </span> - shoulder finally feels ready for lifting</li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">255</span>lb </span></li>
</ul>
Shuftles and Throwing
2017-08-17T18:15:38-04:00
2017-08-17T18:15:38-04:00
6985086276960283
<p>Quick workout with LD in New Haven. Warmed with the ladder, then did some throwing: windshield wipers, chip throws, leftie backhands. After
throwing, ran 3x2x150m shuttles (25m course) with 90sec rest between reps and 2min between sets. Finished with 4x15sec lateral shuffles.
Then went home and did a bunch of Zoya pushups.</p>
Mini
2017-08-14T08:33:32-04:00
2017-08-14T08:33:32-04:00
6198123986810763
<p>Mini with metro north ppl in Stamford. I played reasonably well, esp on defense, but threw a lot of turns. I also struggled with fitness,
esp on long multi-turn points.</p>
Shuttles and Throwing
2017-08-13T18:09:57-04:00
2017-08-13T18:09:57-04:00
8170732423366473
<p>Spent an hour throwing chip throws and flick hucks. Then ran 3 sets of 2 reps of 150m shuttles (25m course), resting 90 seconds after the
first rep and 1 min between sets.</p>
Ow My Knee 2017
2017-07-23T08:04:08-04:00
2017-07-23T08:04:08-04:00
9869517583668840
<p>Two days of ultimate in beautiful Scotia, NY. We lost in semis, as usual. The hand-crafted Sparks didn’t help.</p>
Stronglifts 5x5 A
2017-07-20T13:20:25-04:00
2017-07-20T13:20:25-04:00
9097483269004999
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">200</span>lb </span></li>
<li>Superset
<ul>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">55</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">17.5</span>lb </span></li>
</ul>
</li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span> - failed this. I skipped 130lb because 135 is easier to rack. Also rows after pullups is hard.</li>
</ul>
Stronglifts 5x5 B
2017-07-18T14:59:41-04:00
2017-07-18T14:59:41-04:00
4286279408555537
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">195</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">10</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">245</span>lb </span></li>
</ul>
Metro Practice
2017-07-16T15:00:02-04:00
2017-07-16T15:00:02-04:00
7257203095604384
<p>4 hours of practice. High heat, low numbers. We practiced moving the disc to the breakside by punishing 4 consequetive throws on the open
side with a turnover. Our offense looked significantly better with this one minor, forced tweak. However, I did not play well. I had several
bad turns and got quite tired. On the last points, my quad crampted up and I dropped out.</p>
Stronglifts 5x5 A
2017-07-12T08:44:48-04:00
2017-07-12T08:44:48-04:00
9206002820733725
<ul>
<li>Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">195</span>lb </span> - knee felt weird so I stopped</li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">45</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">125</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">5</span>lb </span></li>
</ul>
Stronglifts 5x5 B
2017-07-10T14:46:57-04:00
2017-07-10T14:46:57-04:00
7136147239966917
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">190</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">245</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">15</span>lb </span></li>
</ul>
Stronglifts 5x5 A
2017-07-07T10:01:52-04:00
2017-07-07T10:01:52-04:00
7870158378092221
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">185</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">45</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">120</span>lb </span></li>
</ul>
Stronglifts 5x5 B
2017-07-04T09:47:45-04:00
2017-07-04T09:47:45-04:00
5072699198549383
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">180</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">235</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">12.5</span>lb </span></li>
</ul>
Stronglifts 5x5 A
2017-07-01T11:03:06-04:00
2017-07-01T11:03:06-04:00
8847522924363952
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">175</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">50</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
</ul>
Stronglifts 5x5 B
2017-06-29T20:09:28-04:00
2017-06-29T20:09:28-04:00
7573931415868624
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">170</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">225</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">12.5</span>lb </span> (failed on the very last rep)</li>
</ul>
Stronglifts 5x5 A
2017-06-27T17:05:55-04:00
2017-06-27T17:05:55-04:00
8135444328510900
<p>Back to work</p>
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">165</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">45</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">10</span>lb </span></li>
</ul>
Boston Invite
2017-06-25T17:06:19-04:00
2017-06-25T17:06:19-04:00
1198180028021020
<p>A weekend in Boston with Metro North 2017. I’m in the worst shape ever going into a season, with several nagging injuries. Despite that, I
still played pretty well. My two turns were both poor-decision, poor-execution hucks. I also had some mistakes on D, getting beat badly a
few times. On the upside, I had 3 Ds including a fall-over handblock on the mark, I threw some nice throws and hucks, and my legs felt ok at
the end of Sunday. Even running the nine 40s at the end (one for each OB pull all weekend) felt pretty good.</p>
Stronglifts 5x5 A
2017-06-20T20:09:25-04:00
2017-06-20T20:09:25-04:00
1216225921662163
<p>Strained my back squatting on Saturday, so I took a few days off and started light again. I think I’m squatting too low and losing proper
form at the bottom. Gotta stretch more and be more careful.</p>
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">55</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">7.5</span>lb </span></li>
</ul>
Stronglifts 5x5 A
2017-06-15T19:16:35-04:00
2017-06-15T19:16:35-04:00
8209772520788986
<p>Shoulder is finally feeling good enough to bench (just the bar).</p>
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">160</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">45</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">105</span>lb </span></li>
</ul>
Stronglifts 5x5 B
2017-06-13T09:36:12-04:00
2017-06-13T09:36:12-04:00
9105616473493902
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">155</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">215</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">5</span>lb </span></li>
</ul>
Throwing and Shuffles
2017-06-09T14:48:02-04:00
2017-06-09T14:48:02-04:00
1014891402867290
<p>Ross dragged me outside for throwing and 5x20secs of 5yd shuffles. Good man.</p>
Stronglifts 5x5 A
2017-06-09T12:00:17-04:00
2017-06-09T12:00:17-04:00
5632412150501890
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">150</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">100</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">5</span>lb </span></li>
</ul>
Stronglifts 5x5 B
2017-06-07T08:22:27-04:00
2017-06-07T08:22:27-04:00
1823703759715800
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">145</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">2.5</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span>@<span class="number">205</span>lb </span></li>
</ul>
Stronglifts 5x5 A
2017-06-05T15:01:40-04:00
2017-06-05T15:01:40-04:00
8438109374288240
<p>Starting slow, since I’m out of shape. Modified, since I can’t Bench or Press.</p>
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Row: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">95</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">0</span>lb </span></li>
</ul>
New Home Gym
2017-06-04T15:00:15-04:00
2017-06-04T15:00:15-04:00
6670415310060687
<p><a href="http://i.grin.io/squat-rack.jpg"><img src="http://i.grin.io/squat-rack.jpg" alt="Squat Rack" title="Squat Rack" /></a></p>
Goalty @ Fairfield
2017-05-23T08:38:47-04:00
2017-05-23T08:38:47-04:00
2784895294460966
<p>We had 9 for goalty today. The games were fairly good, but Diana pointed out that there’s not enough focus on not turning the disc over, and
it’s too easy to poach instead of playing tight D. There are some possible modifications we can make to help the latter, but I’m not really
sure about the former. We already keep score, but no one pays attention to it that much.</p>
Home Gym Trial
2017-05-22T08:37:36-04:00
2017-05-22T08:37:36-04:00
5714093349534521
<p>I finally have a home gym. The squat cage hasn’t arrived yet and my shoulder is hurt, but I can still do a little.</p>
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">185</span>lb </span></li>
</ul>
Fairfield Goalty
2017-05-10T12:20:01-04:00
2017-05-10T12:20:01-04:00
9056722079390718
<p>3v3 goalty in Fairfield. No subs, lots of blades.</p>
Home Gym
2017-05-08T18:53:18-04:00
2017-05-08T18:53:18-04:00
6243406909467775
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">165</span>lb </span></li>
<li>Power Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>Pendlay Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">115</span>lb </span></li>
<li>Paintbrushes: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">12</span>lb </span></li>
<li>V-Ups: <span class="workout-unit"><span class="number">3</span>x<span class="number">15</span> </span></li>
</ul>
Fairfield Mini
2017-05-03T22:40:50-04:00
2017-05-03T22:40:50-04:00
8469182012437383
<p>An hour of mini. We had one sub, so we took short breaks between games but
played a lot. Diana’s first ultimate after pregnancy!</p>
Lifting @ Home
2017-05-01T19:41:01-04:00
2017-05-01T19:41:01-04:00
5485873965194830
<p>I bought a 1" bar and about 200lb worth of plates a week ago. Today was my first lifting session. The bar is clearly worse than normal
Olympic bars, but it was cheap and works well in a smaller space (my living room), so I’m not complaining too much.</p>
<p>3 rounds of:</p>
<ul>
<li>5 Hang Power Cleans: <span class="workout-unit"><span class="number">115</span>lb </span></li>
<li>10 Hip Thrusts: <span class="workout-unit"><span class="number">115</span>lb </span></li>
<li>5 Slow Front Squats: <span class="workout-unit"><span class="number">115</span>lb </span></li>
<li>10 Unstable Pushups</li>
</ul>
<p>Finished with the usual hip/quad/ham/etc stretching.</p>
MN Tryouts
2017-04-29T22:02:24-04:00
2017-04-29T22:02:24-04:00
0207338817930212
<p>A hot windy day with not many subs. We did the usual drills, scenarios, and
scrimmages. I played more than I wanted to, but my knee still feels pretty
good. It’s in the maybe-sore-maybe-ok phase where I’m not sure if it’s
gonna hurt later, or if it’s fine. One thing I did notice is that
stretching makes a big difference. I didn’t stretch the last two days, and
I felt tight getting out of bed. I’m gonna redouble my efforts to stretch
every day.</p>
Tabatas @ Home
2017-04-26T10:04:41-04:00
2017-04-26T10:04:41-04:00
5852035410661856
<ul>
<li>Tabata Ab Rollouts: <span class="workout-unit"><span class="number">4</span>,<span class="number">4</span>,<span class="number">4</span>,<span class="number">4</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">4</span> </span></li>
<li>Tabata Bridge / Front Bridge</li>
<li>Superset:
<ul>
<li>5 Eccentric Squats @ 35lb</li>
<li>10 KB Swings @ 35lb</li>
</ul>
</li>
</ul>
MN Tryout 2
2017-04-23T17:52:18-04:00
2017-04-23T17:52:18-04:00
8224265299550684
<p>Second weekend of Metro tryouts. I participated in the whole thing this time. My knee felt surprisingly good - those stretches must be doing
something. On the other hand, I’m in the worst shape I’ve ever been going into tryouts. Possibly the worst shape at all since college. I’m
gonna have to work extra hard to get back in the groove.</p>
Tabata
2017-04-16T09:38:31-04:00
2017-04-16T09:38:31-04:00
2439358842612591
<p>Tabatas:
- Bridge / Front Bridge
- V-Ups
- Slow Squats
- Pullups</p>
Tabata @ Home
2017-04-13T10:27:42-04:00
2017-04-13T10:27:42-04:00
3942086879182290
<p>Tabatas:</p>
<ul>
<li>Front Bridge</li>
<li>Bicycles</li>
<li>Pushups: <span class="workout-unit"><span class="number">8</span>,<span class="number">8</span>,<span class="number">8</span>,<span class="number">7</span>,<span class="number">3</span>,<span class="number">4</span>,<span class="number">3</span>,<span class="number">5</span> </span></li>
<li>5-sec Squats</li>
</ul>
Metro North Tryouts
2017-04-09T19:08:34-04:00
2017-04-09T19:08:34-04:00
6565241912536367
<p>Went to the first weekend of Metro tryouts. I didn’t play much, because I’m still rehabbing my knee. But I did warmups, participated in a
few drills, and spent a lot of time stretching and slow-squatting. I also helped out where I could, collecting discs and dispensing advice.
Tryouts went well - there are some promising new players, old vets, and friends who I haven’t played with in a while. Best of all, my knee
feels pretty good. I didn’t do much, but its the first workout I’ve done in a while that didn’t leave my tendon sore.</p>
<p>On the downside, I’m months behind in fitness. I’ll have to work hard over the next few months to catch up, but be careful not to overdo it.
I’m really looking forward to having a squat rack in my basement.</p>
Lifting - Squat Day
2017-03-02T16:55:10-05:00
2017-03-02T16:55:10-05:00
1410055191173695
<ul>
<li>Back Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">175</span>lb </span></li>
<li>Cuban Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span>@<span class="number">20</span>lb </span></li>
<li>SLDL: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">80</span>lb </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span>@<span class="number">55</span>lb</span></li>
<li>Weighted Hip Thurst: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb</span></li>
<li>Stability Ball DB Fly: <span class="workout-unit"><span class="number">3</span>x<span class="number">7</span>@<span class="number">20</span>lb </span></li>
</ul>
<p>Did each pair of exercises as a superset. #efficiency</p>
Lifting
2017-02-28T18:53:52-05:00
2017-02-28T18:53:52-05:00
9076506439938808
<ul>
<li>750m row warmup</li>
<li>superset
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>,<span class="number">5</span>,<span class="number">7</span>@<span class="number">225</span>lb </span></li>
<li>DB Curl and Press: <span class="workout-unit"><span class="number">4</span>x<span class="number">6</span>@<span class="number">25</span>lb </span></li>
</ul>
</li>
<li>RFESS: <span class="workout-unit"><span class="number">8</span>@<span class="number">50</span>,<span class="number">60</span>,<span class="number">60</span>lb </span></li>
<li>Unstable Push-ups: <span class="workout-unit"><span class="number">10</span>,<span class="number">10</span>,<span class="number">12</span> </span></li>
<li>Pull-ups: <span class="workout-unit"><span class="number">6</span>,<span class="number">6</span>,<span class="number">8</span> </span></li>
</ul>
Quickie at Home
2017-02-25T22:33:23-05:00
2017-02-25T22:33:23-05:00
4393618768133507
<ul>
<li>10 pullups</li>
<li>10 unstable pushups</li>
<li>rless <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">35</span>lb </span></li>
<li>superset
<ul>
<li>hamstring slides <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">12</span>lb </span></li>
<li>pushups <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
</ul>
</li>
<li>10 chinups</li>
<li>superset
<ul>
<li>kb swings <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">35</span>lb </span></li>
<li>goblet squats <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">35</span>lb </span></li>
</ul>
</li>
</ul>
Lifting
2017-02-21T15:00:00-05:00
2017-02-21T15:00:00-05:00
5954511394084797
<ul>
<li>750m Row warmup</li>
<li>Back Squat: <span class="workout-unit"><span class="number">5</span>@<span class="number">155</span>,<span class="number">165</span>,<span class="number">165</span>lb </span></li>
<li>DB Curl and Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">25</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">185</span>,<span class="number">205</span>,<span class="number">205</span> </span></li>
<li>Trunk Rotation: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">20</span>lb </span></li>
<li>Explosive Decline Sit Ups: <span class="workout-unit"><span class="number">3</span>x<span class="number">20</span>@<span class="number">15</span>lb </span></li>
</ul>
First Workout at the Y
2017-02-16T20:08:12-05:00
2017-02-16T20:08:12-05:00
2269468901308672
<p>I joined the Elm City YMCA so I can work out at a standard gym close to home. They only have one squat rack, but it looks like its not used
much, esp if I go during odd hours.</p>
<ul>
<li>Front Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Hang Power Clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">95</span>,<span class="number">105</span>,<span class="number">105</span>lb </span></li>
<li>Explosive Decline Sit Ups: <span class="workout-unit"><span class="number">10</span>@<span class="number">0</span>,<span class="number">10</span>,<span class="number">10</span>lb </span></li>
<li>3 Handstand Attempts</li>
<li>Slow Bosu Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">0</span>lb </span></li>
</ul>
Zoya Pullups
2017-02-11T20:19:43-05:00
2017-02-11T20:19:43-05:00
4514821903375767
<p>8 Zoya pullups @ ~8lb</p>
Home Quickie
2017-02-03T21:15:49-05:00
2017-02-03T21:15:49-05:00
5033731635975280
<p>3 rounds of:</p>
<ul>
<li>10 unstable pushups</li>
<li>10 hamstring slides</li>
<li>10 KB swings (35lb)</li>
<li>10 goblet squats (35lb)</li>
</ul>
Home Workout
2017-01-21T19:23:58-05:00
2017-01-21T19:23:58-05:00
9542915540170509
<p>2 rounds of:</p>
<ul>
<li>60sec Wall Sit</li>
<li>10 Pullups</li>
<li>10 AbRoller + Legs-on-Ball Pushups</li>
<li>10 V-Ups</li>
<li>5 SLDLs</li>
<li>5 35lb KB Press per arm</li>
<li>5 35lb Goblet Squats</li>
</ul>
Woodbridge Winter League
2017-01-15T17:05:26-05:00
2017-01-15T17:05:26-05:00
8935096604466050
<p>Ran around a little at woodbridge. I mostly wanted to see how my knee felt after taking several months off. The good news is that it doesn’t
hurt, but the bad news is that its pretty sore and does not feel ready yet. Gonna up my PT and workouts at home.</p>
Pullups on the Minute
2017-01-07T10:09:16-05:00
2017-01-07T10:09:16-05:00
1372540353632932
<p>Got through 8 minutes (<span class="workout-unit"><span class="number">36</span> </span> pullups). Then in the 9th minute, did two super-slow negative pullups.</p>
10 Bodyweight AMRAP
2016-12-31T19:44:33-05:00
2016-12-31T19:44:33-05:00
6802907120416101
<p>10min AMRAP:</p>
<ul>
<li>5 pullups</li>
<li>10 pushups</li>
<li>15 hip thrusts</li>
</ul>
<p><span class="workout-unit"><span class="number">6</span> rounds + <span class="number">8</span> reps </span></p>
Ad-hoc at Home
2016-12-26T16:36:46-05:00
2016-12-26T16:36:46-05:00
6894240234021434
<ul>
<li>10 DB renegade rows @ 12lb</li>
<li>5 ab rollouts</li>
<li>5 leg slide pikes</li>
<li>3 DB Press @ 35lb</li>
<li>5 SLDL @ 35lb</li>
<li>10 slow squats @ 35lb (5 seconds down)</li>
<li>10 DB renegade rows @ 12lb</li>
<li>5 DB Press @ 35lb</li>
<li>6 pullups @ 12lb</li>
<li>5 slow squats @ 35lb</li>
</ul>
Tabata @ Home
2016-12-24T19:41:17-05:00
2016-12-24T19:41:17-05:00
7160571752033358
<p>After a long 3-month hiatus, my knee doensn’t hurt just from thinking of squatting. So it’s time to ease myself back into shape.</p>
<p>Tabata:</p>
<ul>
<li>Pullups: 4,4,4,4,2,3,2,3</li>
<li>V-Ups: 8,8,8,8,6,5,6,6</li>
<li>Pushups: 8,8,8,8,4,3,3,3</li>
</ul>
<p>Note to self: never take so much time off again. This sucked.</p>
Nationals 2016
2016-10-02T14:43:48-04:00
2016-10-02T14:43:48-04:00
6286548075282427
<p>What an epic nationals! We came in seeded 8th overall, the 2nd seed in the pool of death. We had the overall 1 seed (Amp), a
severely-underseeded Blackbird, and Ambiguously Grey - a team that finished 6th last year after starting out in the bottom half. Rockford,
IL was very windy on Thurs and Fri, so the games were very upwind-downwind.</p>
<p>Our first game against Blackbird was super-close the whole way. Our D got many chances to score upwind, but we couldn’t convert any of them.
Blackbird broke us twice in the first half, and was sitting pretty with the lead. In the second half, we started playing some of our
stronger throwers on D, and finally got the upwind break, then the downwind break. The cap went on, and we were pulling upwind on universe
point. Miraculously, we got the D and worked it all the way upwind to score the break and pull out the win 12-11.</p>
<p>After this amazing win, we kept rolling. We crushed AG 11-6 in a very windy second game, then faced off against Amp to earn the bye into
quarters. This is the game I had been looking forward to. Amp was the 1 seed, but we had beaten them before and knew they were not
invincible. We started out really strong, scoring the first 3 points. Then we quickly gave up a few breaks to let Amp close, before breaking
to take half 8-6. In the second half, we broke twice more, taking the win 12-9. They showed our game on Ultiworld, which was really cool for
my family. Even the Germans got to watch me play.</p>
<p>Winning out on Thurs earned us a bye into quarters, and the right to play only one game a day until we lost. It also put Amp on the other
side of the bracket, together with Drag'n Thrust, Slow White, and Mixtape (who lost to Mischief). This means we had the easiest road to
finals of any of the other teams. In quarters, we stomped Noise 15-7, sending us to semis (my first time playing in semis). There, we faced
a tough Mischief team. The wind died down, but we still made a lot of mistakes (dropping the very first pull, throwing several miscued
dumps, etc). We also had several great plays (including a Callahan from John G). The game was very close throughout. We started down,
clawed back to take half 8-7, went down 8-9, then scored 3 breaks in a row to basically seal the deal. We ended up winning 14-11, and making
the big game - finals against Slow White.</p>
<p>Slow is definitely the team I wanted to play against in the finals. They were very good all around, but we had proven we could beat them if
we played well. I also have a lot of friends on that team, so playing against them is always fun. We started off the way we always do - by
giving up a few breaks. Slow broke us 3 times in a row. We regrouped and a few points later, broke them 3 times back. They broke again at
6-5, we broke at 7-6 to take half 8-6. Being a second-half team, we were knew we had them right where we wanted them. However, tight subbing
really drained our stars, and we started making mistakes. They broke us at 8-7, then again at 9s to take the lead. Finally, up 12-11, they
broke us 3 times to win it 15-11. In retrospect, we definitely had the ability to win that game and I wish we had played it a bit
differently. On the other hand, what’s done is done, and I’m still very happy with the outcome. I played well all weekend, improving
throughout. I played my best game in the finals, throwing two assists (one a half-field breakside huck). If someone had told me on Thursday
that we were gonna take 2nd place, I would have been psyched. Losing in the finals stings, but that was the only sad part of an otherwise
incredible nationals.</p>
<p>Final stat line: 0 goals, 3 assists (2 in the finals), 1 D, 1 turnover (against Blackbird).</p>
<p><img src="http://i.grin.io/grin-nationals-2016.jpg" alt="" /></p>
Rodu: Snatch, Pullups, Burpees, KBS
2016-09-14T10:40:40-04:00
2016-09-14T10:40:40-04:00
1664505042213980
<p>We’re in Pittsburgh this week, which means Rodu is on the menu. Sadly, Rob is closing the gym in a week or two. But on the plus side, I got
one more workout in before he’s gone.</p>
<h2>KB Warmup:</h2>
<p>2 rounds of:</p>
<ul>
<li>10 Bottom-Up KB Screwdriver</li>
<li>10 Bottom-Up KB Press</li>
<li>2 Turkish Getup</li>
</ul>
<h2>Snatch Work</h2>
<p>10min EMOM:</p>
<ul>
<li>1 Snatch-grip Deadlift</li>
<li>1 Hang Power Snatch</li>
<li>3 Overhead Squat</li>
</ul>
<p><span class="workout-unit"><span class="number">5</span>@<span class="number">65</span>lb, <span class="number">4</span>@<span class="number">75</span>lb, <span class="number">1</span>@<span class="number">85</span>lb </span></p>
<h2>AMRAP</h2>
<p>3 x 4min AMRAP:</p>
<ul>
<li>5 Strict Pullups</li>
<li>10 Burpees</li>
<li>15 KB Swings @ 24kg</li>
</ul>
<p>2min rest between rounds (or maybe 3 min??)</p>
<p><span class="workout-unit"><span class="number">2</span>+<span class="number">15</span>, <span class="number">1</span>+<span class="number">21</span>, <span class="number">1</span>+<span class="number">23</span> </span></p>
Regionals 2016
2016-09-11T10:35:21-04:00
2016-09-11T10:35:21-04:00
5351225120039970
<p>An exciting weekend for Metro North. We won the region, beating Slow White (the top seed, and #2 in the country) 15-13 in the finals. That
game was one of the cleanest and most focused games I’ve ever played. Our O line only had two turns, and only let Slow convert one of them.
Our D line converted two breaks (I caught both of them :-) ), and had a chance to convert at least one more. I felt like I was completely
in the zone and focused on the game. I did talk to people on the sideline, but I barely remember what I said.</p>
<p>Before the finals, we had a few close games with 7X and Wildcard. I played fairly well in those too, though I had one or two turns on Sat
and missed some D opportunities.</p>
CFNH: Cleans and Box Jumps
2016-09-06T17:21:38-04:00
2016-09-06T17:21:38-04:00
5807545883997866
<h2>Strength / Skills</h2>
<p>14min EMOM:</p>
<ul>
<li>Odd Minutes: 3-position Power Clean (upright, knees, shins), building</li>
<li>Even Minutes: 8 Box Jumps, focussing on speed</li>
</ul>
<p>Cleans: <span class="workout-unit"><span class="number">2</span>@<span class="number">75</span>lb, <span class="number">2</span>@<span class="number">95</span>lb, <span class="number">2</span>@<span class="number">115</span>lb, <span class="number">1</span>@<span class="number">125</span>lb </span></p>
<p>Box Jumps: <span class="workout-unit"><span class="number">2</span>@<span class="number">20</span>“, <span class="number">2</span>@<span class="number">24</span>”, <span class="number">3</span>@<span class="number">30</span>“ </span></p>
<h2>WOD</h2>
<p>3 Rounds for Time:</p>
<ul>
<li>5 Power Cleans @80% of EMOM</li>
<li>5 Box Jumps at 24"</li>
<li>4 Power Cleans</li>
<li>5 Box Jumps</li>
<li>3 Power Cleans</li>
<li>5 Box Jumps</li>
<li>etc</li>
</ul>
<p>Rest 2:00 between rounds. Target time for each round is 1:45-2:15. If you’re way over that, drop weight or box height.</p>
<p>My rounds: <span class="workout-unit"><span class="number">2</span>:<span class="number">04</span>, <span class="number">2</span>:<span class="number">05</span>, <span class="number">2</span>:<span class="number">02</span> </span> with a <span class="workout-unit"><span class="number">100</span>lb </span> clean.</p>
Practice
2016-09-04T17:19:05-04:00
2016-09-04T17:19:05-04:00
3738706118452586
<p>Practice 3-6 Saturday and 10-1 Sunday. Worked on a lot of things, talked about mental toughness, played lots of slap cup.</p>
<p>As far as ultimate goes, I did not play that well. A <strong>lot</strong> of turns - rushed throws, bad decisions, just not there mentally. I need to
focus on taking an extra second before every throw, even the easy ones. It may feel slow, but I think it will up my percentage. And NO HUCKS
unless its obviously the right throw.</p>
<p>Off the field, I killed it at slap cup.</p>
CFNH: Deadlifts, Pullups, RKBS
2016-08-30T21:59:51-04:00
2016-08-30T21:59:51-04:00
7936270720698708
<h2>Strengh/Skill</h2>
<p>16min EMOM:</p>
<p>Odd Minutes: 3 Deadlift @ <span class="workout-unit"><span class="number">165</span>,<span class="number">185</span>,<span class="number">185</span>,<span class="number">195</span>,<span class="number">215</span>,<span class="number">215</span>,<span class="number">225</span>,<span class="number">235</span>lb </span></p>
<p>Even Minutes: 5 Weighted Pull-ups (or eccentric ring rows) @ <span class="workout-unit"><span class="number">10</span>,<span class="number">5</span>@<span class="number">0</span>,<span class="number">2</span>@rows </span></p>
<h2>WOD</h2>
<p>6:00 AMRAP</p>
<ul>
<li>3 RKBS @ 70lb</li>
<li>2 Pull Ups</li>
<li>6 RKBS @ 70lb</li>
<li>4 Pull Ups</li>
<li>etc</li>
</ul>
<p>I did <span class="workout-unit"><span class="number">6</span> </span> full rounds, finishing with 18 RKBS and 12 pullups</p>
CFNH: Front Squats, Burpees
2016-08-29T20:43:07-04:00
2016-08-29T20:43:07-04:00
3336119394860362
<h2>Strength/Skill Work</h2>
<p>4 rounds of:</p>
<ul>
<li>4x5 Front Squats, building: <span class="workout-unit"><span class="number">125</span>,<span class="number">135</span>,<span class="number">155</span>,<span class="number">165</span>lb </span></li>
<li>4x8 Reverse V-Ups (leg sliders)</li>
</ul>
<h2>WOD</h2>
<p>For time, with an 8min cap:</p>
<ul>
<li>21 Burpee Plate Jumps</li>
<li>21 Front Squats</li>
<li>15 Burpee Plate Jumps</li>
<li>15 Front Squats</li>
<li>9 Burpee Plate Jumps</li>
<li>9 Front Squats</li>
</ul>
<p>The RX weight is 95lb. I started off with 85lb, but dropped down to <span class="workout-unit"><span class="number">75</span>lb </span> about 3 squats in. Even with that, I was 4 squats short of
finishing in the 8min cap. I attribute this to some combination of going hard in the first half of the workout, and not eating that well the
last few days.</p>
Post-Tourney Rolling/Stretching
2016-08-22T16:31:04-04:00
2016-08-22T16:31:04-04:00
5453265713621128
<p>Spent a good amount of time rolling my glutes, IT bands and calves. Also stretched my legs and back.</p>
Post-PFF Goalty
2016-08-21T18:00:00-04:00
2016-08-21T18:00:00-04:00
4063459762321769
<p>I stayed with Miriam on Sunday night after Pro Flight, and she invited me to play goalty with her team. At first I thought I’d be too tired
and sore to play, but I decided to come out and see how it went. I ended up playing the whole time and had a blast. The people were fun and
we had the right number of subs - enough to feel fresh but not too many to stand around a lot. I’m still learning goalty, so I made a bunch
of mistakes, but I did mack a disc for a goal and throw a Rochester for a goal that was dropped. Overall I noticed that people have a
tendency to all hang out in and around the goal, which makes scoring extra hard. I think more discipline to stay away from the arch would
create more space and make scoring easier.</p>
Pro Flight Finale
2016-08-21T16:00:00-04:00
2016-08-21T16:00:00-04:00
8347687162898456
<p>6 games across 2 days. We didn’t have many players, and lost some to injury as the weekend went on, so I got a lot of reps. I tried out KT
tape for my knee, and am happy to report that it did not bother me at all on Saturday and only hurt a little on Sunday (whether this
correlation implies any causation or not, I still don’t know). I had more turns and less Ds this weekend than I did in Colorado, but I also
had to handle more since Lucas wasn’t there and Liz is out for the season. I esp played poorly against Amp and Drag'n Thrust, with several
turns in each game that were caused by rushing a throw - my main problem area. If we converted just a few more breaks, we could have won
those games (or at least kept them competitive).</p>
<p>I threw the longest huck for a goal of my life - an 80-yard endzone-to-endzone huck to Mari. To be fair my mark was slow to get set so I had
a wide-open backhand, but it’s still a nice achievement.</p>
CFNH: Rope Climbs, Cleans, Burpees
2016-08-18T16:29:46-04:00
2016-08-18T16:29:46-04:00
2026965920802812
<h2>Skillz</h2>
<p>4 Rounds for Time:</p>
<ul>
<li>1 Rope Climb</li>
<li>8 Box Jumps @ 24"</li>
<li>6 Power Cleans @ 135lb (dropped to 115lb after the first round)</li>
<li>4 Renegade Rows @ 30lb</li>
<li>1 Rope Climb</li>
</ul>
<p>Rest 3:00 after each round.</p>
<p>My times: <span class="workout-unit"><span class="number">1</span>:<span class="number">52</span>, <span class="number">2</span>:<span class="number">02</span>, <span class="number">2</span>:<span class="number">05</span>, <span class="number">1</span>:<span class="number">55</span> </span></p>
<p>The rope climbs were tough but pretty fun. I burned my shin pretty hard on the first round. After that I found a wrist wrap and wrapped that
around my ankle. This really helped me from tearing up my shin any further, and let me come down faster on the climb down.</p>
<h2>WOD</h2>
<p>CrossFit Games Open 12.1 (AMRAP - Reps)</p>
<p>AMRAP in 7min of burpees. On each burpee, touch a target 6" above your reach.</p>
<p>Got through <span class="workout-unit"><span class="number">55</span> burpees </span>. I really focused on pace and breathing, but still came out a little too fast. I could have probably gotten
more if I tried harder to go slow in the first round. Then again, I was pretty beat from the first part of the workout, and I’m pretty weak
on pushups in general.</p>
CFNH: Shoulders, Thrusters, Abs
2016-08-16T13:37:49-04:00
2016-08-16T13:37:49-04:00
5948655806661836
<h2>Strength / Accessory Work</h2>
<p>4 rounds of:</p>
<ul>
<li>12 Dumbbell Shoulder Press @ <span class="workout-unit"><span class="number">15</span>lb db </span></li>
<li>12 Barbell Russian Twist, building to <span class="workout-unit"><span class="number">65</span>lb </span></li>
</ul>
<h2>WOD</h2>
<p>4 4-min Rounds (for reps):</p>
<p>Each round, do 3 sets of :20 on, :40 off of a movement. Then rest 1:00. Score is total reps for each movement.</p>
<ul>
<li>Thrusters @ <span class="workout-unit"><span class="number">75</span>lb </span></li>
<li>Russian Twists @ <span class="workout-unit"><span class="number">35</span>lb KB </span></li>
<li>Pushups (or scale down to Shoulder Taps)</li>
<li>Burpees (or scale down to Reverse V Ups)</li>
</ul>
<p><span class="workout-unit"><span class="number">9</span>,<span class="number">9</span>,<span class="number">8</span> </span> thrusters, <span class="workout-unit"><span class="number">28</span>,<span class="number">32</span>,<span class="number">32</span> </span> twists, <span class="workout-unit"><span class="number">16</span>,<span class="number">4</span>+<span class="number">26</span>,<span class="number">0</span>+<span class="number">46</span> </span> pushups+taps, <span class="workout-unit"><span class="number">3</span>,<span class="number">6</span>,<span class="number">6</span> </span> v ups.</p>
Hiking in Georgia
2016-08-10T13:25:50-04:00
2016-08-10T13:25:50-04:00
9543450460273626
<p>Went on a 3-day, 2-night hike in the mountains by Mestia, Georgia. The plan was to hike up to the Guli pass (Гульба), look over the edge,
then come down. But we started our hikes fairly late both days, so we missed the summit by about an hour or two (had to turn back in order
to make it down in time). I’d never been on an all-out hike like this. We carried all our food and gear with us. We camped on the glacier
both nights (first night on the rocks embedded in the ice, second night on the snow/ice itself). We used helmets, crampons, harnesses, and
ice picks. It was pretty intense, but a lot of fun. The views were magnificent and the camaraderie was really gratifying. Plus it was great
to see my dad and his friends relive the good old days of “extreme hiking”, and to meet the next generation of explorers.</p>
<p>By the time we came down on day 3, I was thoroughly exhausted. I hadn’t slept well for 3 nights (due to the cold, the snoring tentmates, and
the late-night partying). The descent was pretty challenging, and since I got down first, I went back twice to help the rest of the crew
with their packs. On the upside, my knee hurt a lot less than I expected. Maybe I need to reevaluate what triggers my tendonitis.</p>
Colorado Cup
2016-07-31T10:58:10-04:00
2016-07-31T10:58:10-04:00
7395819303522967
<p>Two days of ultimate at 6000ft. Actually, the altitude didn’t bother me nearly as much as I thought it would. I felt fine the whole time. We
did bring a full roster, which helped keep everyone fresh and well-rested.</p>
<p>On the whole, a solid weekend for the team. We lost in the finals and played some games closer than we should have (e.g. Platypi,
Blackbird). But we also had a lot of good moments and some strong comebacks. Our D was especially solid, digging us out of holes a few
times.</p>
<p>Personally, I ended the weekend with a +3 on my score-o-meter (Ds minus turns). My only turn was my first throw of the tourney - a dump to
Lucas that I threw a bit too hard and too wide for him to get to. I think this might be my highest score in a few years. I must be getting
old. I even called a timeout once.</p>
<p>Off the field, this was one of the best tourneys we’ve had. Hanging out with Squeege and others in CO was great. The highlight was our
2-hour-long game of Crazy Grapes in Squeege’s pool. I also went motown dancing, explored downtown Denver, celebrated Kerry’s birthday,
played Dominion, and watched lots of people catch lots of Pokemon.</p>
Mini in Colorado
2016-07-27T10:57:27-04:00
2016-07-27T10:57:27-04:00
8363622525922172
<p>Played about an hour of mini. It was brutal. I had to lie down and rest after every 1-2 points. Hope the tourney isn’t all like this.</p>
CFNH: Push Press, Core. Then Summer League
2016-07-25T21:14:19-04:00
2016-07-25T21:14:19-04:00
2627122033242986
<h2>Strength / Skill Work</h2>
<ul>
<li>4x3+2 Push Press + Jerk, building</li>
<li>4x12 Barbell Russian Twist, building</li>
</ul>
<p>Got up to <span class="workout-unit"><span class="number">125</span>lb </span> for the presses, <span class="workout-unit"><span class="number">5</span>lb </span> for the twists. I’d never done twists with the bar before, and didn’t really have time
to do many.</p>
<h2>WOD</h2>
<p>For Time (8min Cap):</p>
<ul>
<li>100 total Russian Twist with a <span class="workout-unit"><span class="number">25</span>lb </span> plate</li>
<li>50 Push Press @ <span class="workout-unit"><span class="number">65</span>lb </span></li>
<li><del>400m Sprint</del> 20cal on the Air Bike</li>
</ul>
<p>I finished in <span class="workout-unit"><span class="number">6</span>:<span class="number">40</span> </span>. The push presses killed me, even though I scaled down from 75lb. I did the twists really fast (nonstop) and
crushed the air bike in 40 seconds, but struggled on the presses. At the end I was doing 2 or 3 at a time, dropping the bar to my waist,
then cleaning it back up and doing a few more. It was rough.</p>
<h2>Summer League</h2>
<p>After the WOD, I went straight to summer league. I’m glad I did that, because we didn’t get to play much - games got rained out right before
halftime. It really sucked, because our team was only playing with 6 players at a time (we only had 2 women) and we were up 5-3 when the
games got called. If only we’d played a few points, we could have earned a win playing 6 v 7. On the plus side, I got to go home early :-)</p>
CFNH: Power Cleans, Rowing, KB Swings, Pullups
2016-07-22T19:53:28-04:00
2016-07-22T19:53:28-04:00
8575644921059072
<h2>Strength / Skill Work</h2>
<ul>
<li>5x3 Hang Power Clean, building to <span class="workout-unit"><span class="number">165</span>lb </span></li>
<li>4x8 Reverse Incline DB Flys @ <span class="workout-unit"><span class="number">10</span>lb </span></li>
</ul>
<h2>WOD</h2>
<p><em>Helen</em></p>
<p>3 Rounds for time of:</p>
<ul>
<li><del>400m Run</del> 500m Row</li>
<li>21 Kettlebell Swings (I did <span class="workout-unit"><span class="number">44</span>lb </span>)</li>
<li>12 Pull-ups</li>
</ul>
<p><span class="workout-unit"><span class="number">13</span>:<span class="number">12</span> </span> total time</p>
CFNH: Push Press and Box Jumps
2016-07-19T18:26:36-04:00
2016-07-19T18:26:36-04:00
3973887426936338
<h2>Strength</h2>
<p>15 minutes of Push Press. Work up to a heavy triple.</p>
<p>I maxed out at <span class="workout-unit"><span class="number">3</span>@<span class="number">145</span>lb </span>. I got 2@155lb on the following set but missed the 3rd rep :-(</p>
<h2>Skill</h2>
<p>6min EMOM: 6 Box Jumps at a challenging height.</p>
<p>I started at 30in but bumped up to <span class="workout-unit"><span class="number">33</span>in </span> after the second set. I was finishing all 6 in about 20 seconds each time.</p>
<h2>WOD 1</h2>
<p>3min AMRAP:</p>
<ul>
<li>1 Push Press @ 55% of max weight from part 1</li>
<li>1 Box Jump @ 30in</li>
<li>2 Push Presses</li>
<li>2 Box Jumps</li>
<li>etc</li>
</ul>
<p>I got through exactly <span class="workout-unit"><span class="number">7</span> rounds </span> in 3min.</p>
<p>After a 3min rest, we did…</p>
<h2>WOD 2</h2>
<p>Same as WOD 1, but in reverse. Start where you finished the first WOD (that’s 7 reps of each for me) and work your way down. The goal is to
finish everything from WOD 1 in 3 minutes.</p>
<p>I managed to do this WOD even faster than the first one. Finished in <span class="workout-unit"><span class="number">2</span>:<span class="number">50</span> </span>, 10 seconds to spare.</p>
<p>This was a fun workout.</p>
Summer League
2016-07-13T11:33:28-04:00
2016-07-13T11:33:28-04:00
8343919211464804
<p>Pretty easy summer league game. It was quite windy and they had a lot of trouble with our zone. I spent most of thet time covering and being
covered by Brendan, a captain of Colt. He did a good job making me work hard to get open, which is exactly the kind of thing that’s usually
missing in summer league. Glad I came to this game.</p>
CFNH: OHS, Lunges, Air Bike
2016-07-12T19:22:54-04:00
2016-07-12T19:22:54-04:00
7024771079270687
<h2>Strength</h2>
<p>15 min of Overhead Squat, working up to a heavy triple. I got up to <span class="workout-unit"><span class="number">85</span>lb </span> and probably could have kept going but ran out of time.</p>
<h2>Skills</h2>
<p>This was supposed to be a Jump Rope tabata, but I can’t jump so I subbed in a bunch of stuff:</p>
<p>Two rounds through of:</p>
<ul>
<li>Max Cals on Air Bike</li>
<li>Slamballs</li>
<li>Goblet Squats with Slamball</li>
<li>Russian Twists with Slamball</li>
</ul>
<p>I used a <span class="workout-unit"><span class="number">20</span>lb </span> slamball. I didn’t count the reps, but I got through about 12 slams, 12-13 squats, and 24-26 twists.</p>
<h2>WOD</h2>
<p>AMRAP. 4 rounds of:</p>
<p>With 2:00 on the clock:</p>
<ul>
<li>40m OH Walking Lunge Steps</li>
<li>Remaining time: max cals on the air bike</li>
</ul>
<p>Rest 1:00 between rounds.</p>
<p><strong>Bonus:</strong> Right at the end of the 4th round (at min. 11), complete 30 seconds of max slam balls. Each slam ball counts as 5 cals.</p>
<p>I got <span class="workout-unit"><span class="number">24</span> cals </span> on the air bike and <span class="workout-unit"><span class="number">13</span> slam balls </span>.</p>
Ow My Knee 2016
2016-07-10T22:22:08-04:00
2016-07-10T22:22:08-04:00
7880830317381294
<p>Another glorious OMK is in the books. Highlights from the weekend:</p>
<ul>
<li>Darts and credit card roulette for spin-the-wheel on Friday = 4 hours of sleep</li>
<li>First point of Saturday - we have 4 players there on time</li>
<li>Pool(tub) of shame</li>
<li>Gooch wears a $90 shark wrestling singlet</li>
<li>Games got rained out around noon on Sat</li>
<li>Circling the wagons, playing dice and drinking, car-swapping relay races</li>
<li>Front seat must be naked</li>
<li>Day drinking and pizza box at Mike’s</li>
<li>No one is allowed to take off clothes when they shower</li>
<li>Dinner with Seth & Jennie</li>
<li>Anti-thumper at Wolff’s</li>
<li>After-party at Liz’s mom’s house</li>
<li>First game on sunday - opponents warm up for half an hour, we win 13-4</li>
<li>Tom Kirby’s 15-year-old son Jack picks up with us for the day. He’s pretty good for being 15.</li>
<li>Second game - we fall behind pretty hard, rally the troups, eke out a win</li>
<li>I throw Dana a terrible floaty huck, do my penance by drinking a sip from the pool of shame</li>
<li>Squirt-gun shootout with a 4-year-old</li>
<li>Semis - game is very upwind/downwind, we can’t catch a disc in the endzone to save our lives, lose 13-9</li>
<li>Last point of semis: I catch a nice half-field throw from Brown, dish it, drop the next pass. Handler picks up, I handblock his hammer,
cut to the endzone. Brown throws to my S-cut, it gets Ded, I lay out a million feet to catch it. Rush to stand up and throw the goal, get
footblocked. About 30 seconds of my highest highs and lowest lows for the day.</li>
<li>I threw and caught at least 1 Rochester each</li>
<li>Post-tourney burgers at Jumping Jacks, grilling at Liz’s mom’s, home by 8pm</li>
</ul>
<blockquote><p>Bears finish together</p></blockquote>
US Open
2016-07-03T22:37:00-04:00
2016-07-03T22:37:00-04:00
4460174967989896
<p>6 games over 3 days at the US Open. We did really well, winning our pool (despite a last-game loss to Polar Bears) and then losing a close
game to Slow in the semis. Personally, I wasn’t at the top of my game because my toe was killing me, but it actually got better throughout
the weekend and I played my best game against Slow. I even got a shoutout after games on Saturday for continuing to cut hard even late in
the day/tournament.</p>
<p>Besides the ultimate, I had a lot of fun hanging out with the team. We drank beer, went swimming in the ocean, played games, watched
ultimate, and enjoyed each others company. It was a great start to the season.</p>
Summer League
2016-06-29T22:38:37-04:00
2016-06-29T22:38:37-04:00
2279202204120522
<p>Low-key summer league game. I wasn’t gonna go but decided it’s good to move
around some. Ended up being great weather and the ideal amount of running.
Even my messed up toenail wasn’t a problem (good to know for this weekend).</p>
Recovery Day
2016-06-27T19:27:30-04:00
2016-06-27T19:27:30-04:00
2929712279728627
<p>Gentle 20min bike ride along the sound, then some foam rolling.</p>
Boston Invite
2016-06-26T14:06:22-04:00
2016-06-26T14:06:22-04:00
4315597284668035
<p>Two long, hot days of ultimate with not many subs. The D line guys were practically savage all weekend, especially Saturday. DJ left halfway
into the second game, so the four of us (Lucas, Billy YoungJo, and I) played every D point after that. Occaisionally one or two others would
sub in and help out, but that was basically it. On top of that, I did a bad job taking care of myself (not enough water, salt and sunblock, not
enough sleep and food the day before). In one of the very last points of the fourth game, I cramped up super-hard (both hamstrings and a
calf) and had to lie on the ground for 10 min before I could get up again. Thankfully the game ended and we were done for the day.</p>
<p>On Sunday, I took extra care to eat and drink a lot (I also ice-showered the night before), and felt way better. We were still low on
numbers, but DJ returned and John G’s hamstring felt better so he played a few points. Despite playing the whole previous day, I felt less
tired after Sunday than I did after Saturday. The caffeine and electrolyte pills probably helped too.</p>
<p>Game-wise, I guess I played well. I’m not happy about my lack of forced Ds and how tired I felt, but its hard to compare that to a normal
game where I’ll have proper subs. I didn’t throw many turnovers, which is great for me, but I did make several fatigue-induced mistakes (not
helping out on a few discs, getting beat upline, dropping two discs that I had my hands on, some throwaways). Then again, I played solid
defense the vast majority of the time. Even in the last game, I stuck close to my guy a lot and ran a few nice switches with Billy. I guess
my main problem was summoning the will to cut hard after a turn, esp late in the day. On the points where I forced myself to go hard, we
usually did well and scored quickly. On the points where I was too tired, it was hard to make things happen. I gained a lot of respect for
the other guys on the line (esp Billy) and their nonstop effort after turns.</p>
<p>I picked up a few minor injuries (a bruise under my big toe nail, some soreness in my tendons), but my tendonitis doesnt seem to be
bothering me today. I hope it still feels good after US Open next week, and continues to hold throughout the season.</p>
Summer League Game
2016-06-22T14:04:23-04:00
2016-06-22T14:04:23-04:00
3660885075435885
<p>Played a close game against Alex Morrone’s team. We started off slow but came back at the end to win it 16-14. I played an ok amount at
first, but then played most of the last few points to bring us back on top and take the win.</p>
<p>Straight from there, drove to Porcfest for two days of camping, LBRY and freedom.</p>
CFNH: OHS, Abs, Gymnastics
2016-06-20T16:12:28-04:00
2016-06-20T16:12:28-04:00
3084342105684913
<h2>Strength / Skill Work</h2>
<p>4 rounds of:</p>
<ul>
<li>5 Overhead Squats, building to <span class="workout-unit"><span class="number">75</span>lb </span></li>
<li>8/side Dead Bugs</li>
</ul>
<h2>WOD</h2>
<p>For Time (9:00 cap)</p>
<ul>
<li>12-9-6-9-12 Overhead Squats</li>
<li>30 Bicycle Kicks (15/side) after each set of squats</li>
</ul>
<p>I just used a <span class="workout-unit"><span class="number">45</span>lb </span> bar for the squats, but probably should have gone heavier. I went of my calculated 1RM on the squats, but it was
probably somewhat old and I’ve gotten stronger since then.</p>
<h2>Gymnastics</h2>
<h3>Support Holds On Box (5 x 30sec)</h3>
<p>Arms fully locked out, pits of elbows forward, shoulder blades pulled back and down. Keep torso upright, stay tight. Rest 30 seconds
between efforts.</p>
<h3>Push Ups (4 x 8)</h3>
<p>2 second hold at top (hollow position) and at the bottom. Rest 30 seconds between sets</p>
<h3>Arch Hold With PVC (4 sets for max time)</h3>
<p>Rest as needed between efforts.</p>
<h3>Box Dips (Foot Assisted) (3 x 10)</h3>
<p>Use feet to help with the movement so as not to overload the shoulder. Elbows stay tight to body, chest upright, tight core. Rest 30
seconds between sets.</p>
<h3>Squat Holds (5 x 30-60sec hold)</h3>
<p>This is an active hold, not a stretch. Perform an air squat and hold the bottom. Fight for upright torso position. Rest as long as you
were able to hold.</p>
Goalty
2016-06-19T20:59:17-04:00
2016-06-19T20:59:17-04:00
1663738145707508
<p>90 min of goalty at Miriam’s going-away party. We played double-goal goalty for the first time. It was fun, though I prefer single-goal
because its encourages better defense. With two goals, you expect to get scored on so you hang back to protect against the fast break on the
way back. So you don’t always sprint to get back and protect your goal. Besides that, it was a great time.</p>
CFNH: Squats and Squat-like Things
2016-06-17T16:25:07-04:00
2016-06-17T16:25:07-04:00
5989908320690418
<h2>Strength / Skill Work</h2>
<p>5 rounds of:</p>
<ul>
<li>5 Back Squats @ 70% 1RM</li>
<li>8 Barbell Bicep Curls</li>
</ul>
<p>My 1RM is never really that accurate. I did my first set at 155lb, then bumped it up to <span class="workout-unit"><span class="number">165</span>lb </span> for the rest. Curls were <span class="workout-unit"><span class="number">55</span>lb </span>.</p>
<h2>WOD</h2>
<p>4 Rounds for Time (8:00 Time Cap)</p>
<ul>
<li>15 Wall Balls @ <span class="workout-unit"><span class="number">20</span>lb </span></li>
<li>10 KB Swings @ <span class="workout-unit"><span class="number">53</span>lb </span></li>
<li>10 Chin Ups (or 5 Ring Muscle Ups)</li>
</ul>
<p>I came very close to finishing it all in 8 min, but missed by a bit. I got through all the wall balls and 4 swings on the last round before
time ran out. The chin ups were pretty tough. I think I kept putting my hands too wide on the bar to facilitate kipping, but then I didn’t
get a good enough grip on it. I also tried out these new grips that they had at the gym to keep my calluses from ripping, but that made it
harder to hold onto the kettlebell and the wall ball.</p>
CFNH: Snatches and Abs
2016-06-14T18:41:43-04:00
2016-06-14T18:41:43-04:00
8429400073603373
<h2>Strength</h2>
<p>6 rounds of Snatch Complex. Start a round every 90 seconds. One round is:</p>
<ul>
<li>Lift Off</li>
<li>Snatch Pull</li>
<li>Snatch High Pull</li>
<li>Power Snatch</li>
</ul>
<p>I started with 65lb and went up to 75lb halfway through. The goal was to focus on form, not get a high weight. I still have trouble with the
bar following the correct path on the way up (not hitting my knees, touching my thighs).</p>
<h2>Abs</h2>
<p>Tabata Abs. Two rounds of:</p>
<ul>
<li>AbMat Sit-ups</li>
<li>Tuck Ups</li>
<li>Russian Twists @ <span class="workout-unit"><span class="number">25</span>lb </span></li>
<li>Bicycle Kicks</li>
</ul>
<p>My numbers were <span class="workout-unit"><span class="number">16</span>,<span class="number">16</span>,<span class="number">26</span>,<span class="number">38</span>,<span class="number">13</span>,<span class="number">13</span>,<span class="number">20</span>,<span class="number">20</span> </span> for a total of <span class="workout-unit"><span class="number">162</span> reps </span>.</p>
<h2>WOD</h2>
<p>4 rounds of:</p>
<ul>
<li>10 Total DB Snatches @ <span class="workout-unit"><span class="number">40</span>lb </span></li>
<li>6cals on the assault bike (subbed for 8 10m Line Touches)</li>
<li>8 Slam Balls @ <span class="workout-unit"><span class="number">20</span>lb </span></li>
<li>max reps Russian Twists w/ Slam Ball</li>
</ul>
<p>You have 1:30 to do each round. Your score is the number of Russian Twists you get through. Rest 1:30 between rounds.</p>
<p>I started with a 35lb DB, but went up to 40lb after the first round because I got a lot of twists in. My numbers were <span class="workout-unit"><span class="number">27</span>,<span class="number">20</span>,<span class="number">20</span>,<span class="number">0</span> </span>.
The bike on the last round really killed me. I biked super slow and used up all my time. I just finished the slam balls as time expired.</p>
<h2>Gymnastics</h2>
<p>I missed two weeks of the gymnastics program, so I’m doing week 2’s workouts now. I didn’t do everything because I was tired, but I got in</p>
<ul>
<li>3x6 Slow Pushups (3 seconds down, 3 seconds up)</li>
<li>3x10 Squats with Feet Together</li>
<li>4x20sec Forward Leaning Hold</li>
</ul>
Windmill 2016
2016-06-05T10:54:51-04:00
2016-06-05T10:54:51-04:00
4659117038783689
<p>7 games across 2 days at Windmill. Played the Portuguese and Polish
nationals teams, club teams from all over Europe, a team from Israel, and
one US-ish pickup team. We were very solid for a pickup team, but were
inconsistent and plagued with injuries. Finished 17th with a 4-4 record - a
lot of close losses and hard-fought games.</p>
<p>Personal highlights include a big layout D, several nice hucks, solid
handling and cutting all around, and some good lessons learned about
leadership (mostly: if the team expects you to lead, you have to lead. Even
if you like to keep it loose, you are in charge and need to provide
direction)</p>
<p>The best part of windmill is, or course, the people. Our whole team was
talented, extremely friendly and nice. The Portuguese team was awesome (my
fav game, I think) and I saw a bunch of BDP friends. I also made some new
friends that I hope to see again sometime. Maybe windmill ‘17?</p>
Squash at Bowdoin
2016-05-30T22:37:22-04:00
2016-05-30T22:37:22-04:00
5237695773568215
<p>An hour of squash with Diana and her mom. I’m clearly getting better - won about half the games.</p>
Gymnastics (Week 1 Day 3)
2016-05-30T19:07:11-04:00
2016-05-30T19:07:11-04:00
7908302232282746
<ul>
<li>3x3x10sec Knee Elevated Handstand Hold with 5sec rest between each rep. Goal is quality overhead position. Rest 60 secs between sets.</li>
<li>3x15 Reverse Crunches. The lighter the object you hold on to, the better. Crunch in as far as possible without momentum. Rest 30 seconds
between sets.</li>
<li>4x10/leg Reverse Lunges. Drive through the heel. Rest 30 seconds between sets.</li>
<li>4x10/side Alternating Arm/Leg Arch Hold. Solid squeeze in each position. Rest no more than 60 seconds between sets.</li>
<li>3x10 Overhead Plate Shrugs. Plate fully locked out, shrug shoulders up to ears. Rest 30 seconds between sets.</li>
<li>Tabata Air Squats: score is round with least amount of reps.</li>
</ul>
Pullups and Squats
2016-05-25T16:31:58-04:00
2016-05-25T16:31:58-04:00
2603331308899738
<h2>Strength / Skill Work</h2>
<ul>
<li>3x16 Suitcase Walking Lunge Step @ <span class="workout-unit"><span class="number">35</span>,<span class="number">40</span>,<span class="number">45</span>lb </span></li>
<li>Butterfly Pullup work. I’m basically there, just need to get the tempo and leg movement down so I can do them repeatedly without swinging
wildly.</li>
</ul>
<h2>WOD</h2>
<p>4 Rounds For Time (17min Cap)</p>
<ul>
<li>20 Pullups</li>
<li>20 Goblet Squats @ <span class="workout-unit"><span class="number">30</span>lb </span></li>
<li>10cal Assault Bike (subbed for 40 double-unders)</li>
</ul>
<p>I did kipping pullups for the first two rounds, but completely tore up my hands in the process. So I switched to SVPUs for the last two
rounds. I finished the workout in <span class="workout-unit"><span class="number">13</span>:<span class="number">59</span> </span></p>
<h2>Gymnastics</h2>
<ul>
<li>3x8 Supine-grip Ring Rows: Slow pull (no snaking or jerking) with a 2 second hold at the top. Rest 60 seconds between sets.</li>
<li>5x60sec Bottom-of-Squat Hold: Rest as long as you were able to hold. Fight for upright torso position.</li>
<li>5x Chin-over-bar Hold for max time: Stay hollow at the top, use a band only if absolutely necessary. Rest as needed between efforts.</li>
<li>4x10 per side One-Legged Box Squats: No rest, just switch sides.</li>
<li>4x30-60sec Plank on Elbows</li>
</ul>
<p>The gymnastics work was pretty brutal today because it was almost exactly the same thing we did during the WOD. I couldn’t even do the
chin-over-bar hangs because my hands were dead. The ring rows were really hard as well. The rest of the workout was decent. I killed squat
holds and did fairly well on box squats (though I didn’t know the focus was on going slow and balancing). I hit 45sec on each plank.</p>
New Haven Mini
2016-05-24T21:32:35-04:00
2016-05-24T21:32:35-04:00
1631042729325324
<p>Played 2v2 mini with Ross, Diana and Miriam. Started off strong, but got tired and lost the last 4 games straight. Finished with some core
work: 4x15sec bridge, 60sec super plank, 30sec side plank each side. Supper club at Temple Grill.</p>
CFNH: Clean & Jerk, First Day of Gymnastics
2016-05-23T21:34:17-04:00
2016-05-23T21:34:17-04:00
5546543816774821
<h2>Strength</h2>
<p>20:00min of Clean and Jerk. Build up to a heavy single.</p>
<p>I topped out at <span class="workout-unit"><span class="number">185</span>lb </span>, which basically ties my PR. I hit the clean on 190, but missed the jerk (twice). Again, same as last time.</p>
<h2>WOD</h2>
<p>10-8-6-4-2 reps of</p>
<ul>
<li>Power Clean & Jerk @ <span class="workout-unit"><span class="number">115</span>lb </span></li>
<li>Knees to Elbows</li>
</ul>
<p>I finished in <span class="workout-unit"><span class="number">9</span>:<span class="number">13</span> </span>, just shy of the 10min cap.</p>
<h2>Gymnastics</h2>
<ul>
<li>3x5 Push-ups: 3sec descent and a 5sec hollow hold at the top, actively pushing into the ground. Rest 60 seconds between sets.</li>
<li>3x8 Wall Squats: slow, controlled descent; 2 second hold at bottom. Fight for good position. Rest 60 seconds between sets.</li>
<li>5x30sec Support Holds. Arms fully locked out, pits of elbows forward, shoulder blades pulled back and down. Keep torso upright, stay
tight. Rest 30 seconds between sets.</li>
<li>4x Arch Holds for max time. Rest as needed between efforts.</li>
<li>2-4min Hollow Hold (break up into multiple sets as needed).</li>
</ul>
<p>Today was the first day of the 6-week gymnastic basics program. It’s a lot of core work and static holds, with a focus on form and quality
reps. It was all bodyweight stuff, but some of the movements were quite challenging. The wall squats really hit my shoulders hard. The
hollow hold also killed me. I did 40 seconds for my first set, then dropped to 15 and even 10 seconds for the next few sets. I just barely
made it past 2 min before giving up.</p>
Squat WODs
2016-05-20T18:13:58-04:00
2016-05-20T18:13:58-04:00
9825144671557436
<h2>Strength/Skill Work</h2>
<p>4 rounds of:</p>
<ul>
<li>6 RLESS per leg with <span class="workout-unit"><span class="number">60</span>lb </span> dumbbells</li>
<li>8 Tricep Kickbacks per arm with a <span class="workout-unit"><span class="number">10</span>lb </span> dumbbell</li>
</ul>
<h2>WOD</h2>
<h3>One</h3>
<p>6:00 AMRAP</p>
<ul>
<li>10 Wall Balls @ <span class="workout-unit"><span class="number">20</span>lb </span></li>
<li>10 Push Ups</li>
<li>8cal on the assault bike (subbed for 50 Jump Rope Singles)</li>
</ul>
<p>Got <span class="workout-unit"><span class="number">3</span> rounds + <span class="number">17</span> reps </span>. Did the 3rd and 4th set of pushups on my knees.</p>
<p>Rest 3:00 between WODs</p>
<h3>Two</h3>
<p>6:00 AMRAP</p>
<ul>
<li>10 Goblet Squats @ <span class="workout-unit"><span class="number">30</span>lb </span></li>
<li>5 Renegade Rows @ <span class="workout-unit"><span class="number">15</span>lb </span> dumbbells</li>
<li>8cal assault bike (subbed for 50 Jump Rope Singles)</li>
</ul>
<p>Got exactly <span class="workout-unit"><span class="number">3</span> rounds </span></p>
Mini and Throwing
2016-05-18T18:21:40-04:00
2016-05-18T18:21:40-04:00
1903024161760080
<p>Played a bunch of mini with team topscore. Probably played for an hour at least. Before playing, did some focussed throwing. Afterwards
hucked for ~20 min. Gonna change my pull form to be more like Cenzo’s: wind up hard, pause, unwind. Focus on loading all your muscles, then
releasing them one by one. Probably start pulling from my right leg too.</p>
Beach Nationals
2016-05-15T18:23:51-04:00
2016-05-15T18:23:51-04:00
2906845556309100
<p>Had a great time at Beach Nationals with Weekend with Bernie. Everyone on the team were Youngbloods players, except me and Max. The team was
a lot of fun, both on and off the field. We came in seeded 15th but finished 10th. Personally, I played really well on Saturday. I only had
two turns, both against Amp in our crossover game. One was a drop, one was a huck that went just a bit too far. Other than that, my throws
were on point and my D was very solid. The game against Amp was actually my best game, with lots of nice breaks and good cutting.</p>
<p>On Sunday, I played really bad. I threw a bunch of turns, was not focused on D, and was all around pretty meh. Maybe staying up all night
raging <em>doesn’t</em> make you better at sports?</p>
Cleans and Jerks
2016-05-11T08:11:25-04:00
2016-05-11T08:11:25-04:00
9137389091533793
<h2>Strength / Skill Work</h2>
<p>6 sets of: 1 Clean, 3 Front Squats, 1 Jerk. Start a set every 2 minutes (so every 2 min, do a set and the rest for the remainder of the 2
minutes).</p>
<p>I built up to <span class="workout-unit"><span class="number">135</span>lb </span>. Cleans felt solid, front squats were a bit tough, and jerks were quite shaky. I’m out of practice.</p>
<h2>WOD</h2>
<p>2 Rounds for Time (18min cap)</p>
<ul>
<li>32cal Air Bike (instead of 800m run)</li>
<li>20 Clean & Jerks</li>
</ul>
<p>I used <span class="workout-unit"><span class="number">105</span>lb </span> for the cleans/jerks. I did all split jerks for the first round, then saw that everyone else was doing push jerks
using the clean as momentum, and realized that was way faster. I switched to that for the second round, but I’d wasted too much time and
only got through 17 reps before time expired. I’m pretty sure I could have finished the workout if I did push jerks from the start.</p>
Mixed Bag at CFNH
2016-05-10T15:07:07-04:00
2016-05-10T15:07:07-04:00
1093867627291621
<h2>Strength / Skill Work</h2>
<p>5 rounds of:</p>
<ul>
<li>5 weighted pullups (strict)</li>
<li>5 weighted pushups</li>
</ul>
<p>I did <span class="workout-unit"><span class="number">10</span>lb </span> for each round of pullups, and worked up to <span class="workout-unit"><span class="number">45</span>lb </span> for my last round of pushups.</p>
<h2>WOD</h2>
<p>4 AMRAPs today with 2:00 rest between each</p>
<h3>One</h3>
<p>1:00 AMRAP</p>
<p>10 Deadlifts (30sec max). Remaining time: Burpees.</p>
<p>I got through the deadlifts pretty quickly at <span class="workout-unit"><span class="number">185</span>lb </span>, then got in <span class="workout-unit"><span class="number">17</span> </span> burpees.</p>
<h3>Two</h3>
<p>1:00 AMRAP</p>
<p>10 Power Cleans. Remaining time: Push Ups</p>
<p>Used <span class="workout-unit"><span class="number">115</span>lb </span> for clean and hit <span class="workout-unit"><span class="number">13</span> </span> pushups.</p>
<h3>Three</h3>
<p>1:00 AMRAP</p>
<p>Pull ups (kipping is ok).</p>
<p><span class="workout-unit"><span class="number">23</span> </span> for me. Could have probably done 25 if I timed it better.</p>
<h3>Four</h3>
<p>2:00 AMRAP</p>
<p>DB Manmakers. One manmaker is a DB row, pushup, DB row on the other arm, pushup, DB clean, thruster.</p>
<p>I got in <span class="workout-unit"><span class="number">7</span> </span> of them with <span class="workout-unit"><span class="number">15</span>lb </span> dumbbells. It was rough.</p>
Boston Mixed Mixer Hat Tourney
2016-05-08T15:04:33-04:00
2016-05-08T15:04:33-04:00
6484382331171503
<p>Played a fun hat tournament run by Slow White. It was great to play with some people that I only get to play against (Miller, Ralph, Davis,
etc). The level of play was reasonaly high, but there were some newer players (league and college players), so it was more fun than intense.
Still, it was a great workout. I got to handle a good amount and cover some great players. Plus our team won the whole thing and got a
last-round bye. What more could you ask for?</p>
Shuttles and Shuffles with Ross
2016-05-05T14:39:05-04:00
2016-05-05T14:39:05-04:00
2542168501135305
<ul>
<li>4x150m shuttles (25m course). Rest 60,90,60sec.</li>
<li>5x20sec shuffles (5m course). Rest 40sec between each</li>
<li>5x 8-cone lateral hop slalom.</li>
<li>4x15sec O/D simulator. 15 seconds of cutting on a line. Offense tries to get away from defense. Defense tries to maintain good hip
positioning and footwork to stay with offense. I did 15sec O, 15sec rest, 15sec D, then a long break (~2min), then repeat.</li>
</ul>
<p>We also threw a bit between exercises.</p>
Mini-Murph
2016-05-04T15:57:36-04:00
2016-05-04T15:57:36-04:00
3613429758294168
<h2>Strength/Skill</h2>
<p>10min EMOM</p>
<p>Odd Minutes: 3 <a href="https://youtu.be/zNMTKknjHk4">Lean Away Pullups</a> with slow, controlled descent</p>
<p>Even Minutes: 10 Pushups</p>
<h2>WOD (1/3rd of Murph)</h2>
<p>For Time (20:00 Cap)</p>
<ul>
<li>400m Run</li>
<li>33 Pullups</li>
<li>66 Pushups</li>
<li>99 Air Squats</li>
<li>400m Run</li>
</ul>
<p>Pullups/Pushups/Squats can be broken up any way you want.</p>
<p>I subbed in 20cal on the air bike instead of the run. I knew pushups would be the toughest part for me (esp because we just did 50 in the
first part of the workout), so I tried to break them up in a way that made sense and then do the other stuff as rest between pushups. I
ended up doing roughly 5 pushups at a time, and alternated 5 pullups and 10 squats as my “pushups rest”. The pushups still killed me, and I
switched to knee pushups after 40 or 45.</p>
<p>Total time: <span class="workout-unit"><span class="number">11</span>:<span class="number">12</span> </span></p>
Squats
2016-05-03T16:08:37-04:00
2016-05-03T16:08:37-04:00
6727894930469775
<h2>Strength/Skills</h2>
<p>4 rounds of:</p>
<ul>
<li>3 Paused Front Squats (3-second pause at the bottom)</li>
<li>1min Air Assault Bike</li>
</ul>
<p>Rest 2-3min between rounds.</p>
<p>I worked up to <span class="workout-unit"><span class="number">155</span>lb </span>.</p>
<h2>WOD</h2>
<p>12:00 EMOM</p>
<p>Odd minutes:</p>
<ul>
<li>7 Goblet Squats</li>
<li>7 KB Swings</li>
<li>Max calories on the assault bike</li>
</ul>
<p>Event minutes: rest</p>
<p>I used a <span class="workout-unit"><span class="number">70</span>lb </span> kettlebell for the squats and swings, and got <span class="workout-unit"><span class="number">44</span>cal </span> total on the bike. The KB is a bit heavy for me, so I
expected to have to scale down partway into the workout, but I’m glad I got through the whole thing without dropping in weight and even came
pretty close to my calorie goal (48).</p>
<p>Finished with 7 muscle ups and some L holds.</p>
Metro North Tryouts
2016-05-01T16:00:40-04:00
2016-05-01T16:00:40-04:00
6889037338242370
<p>Tryouts went 3-6pm Saturday and then 9am-noon on Sunday. The format was mostly this: warm up, a bit of cutting/throwing drills, 3v3 mini,
4v4 full-field, 7v7 full-field. I had a lot of fun both days, playing against good players and being outside. The weather was a bit cold and
rainy today, but it really was not a problem.</p>
<p>Personally, I feel a bit more tired that I should (and felt somewhat more tired throughout the weekend then I think I should). I’m chalking
it up to early-seasonness, but I don’t think I’ve felt this way in previous seasons (even last season, when I took 5 weeks off in
April-May). However, my flick hucks were pretty good for most of the weekend (only had one mistake), my breaks were solid, and my D was good
for the most part. I had a lot of trouble with Korber and Match, but did a good job on just about everyone else. My main problem was my
backhand hucks (I’m 0-for-2) and timidness in the air (got skied a few times when I shouldn’t have). My I/O flick was also a bit shitty at
times during mini, but that’s probably due to fatigue for the most part.</p>
Cone Drills, WOD Pacing
2016-04-28T18:32:39-04:00
2016-04-28T18:32:39-04:00
4716460197931720
<h2>Skills</h2>
<p>5-cone zig zag + 25m sprint back to the start. You have to do a full 360 around each cone.</p>
<p>The 360 part was the hardest part, esp because you’d never do that in a real game (except Dizzy Bat). My best time was <span class="workout-unit"><span class="number">15</span>:<span class="number">34</span> </span>.</p>
<h2>WOD</h2>
<p>12:00 AMRAP:</p>
<ul>
<li>8 Wall Balls (20lb)</li>
<li>12 KB swings (53lb)</li>
<li>16 AbMat situps</li>
</ul>
<p>Anytime a movement is not done unbroken, it is a 2 Burpee penalty.</p>
<p>The goal of this WOD is to eliminate “sudden rests” - the feeling that you have to stop right now and you can’t do any more reps. The idea
is that you should be planning your rest in every WOD, and keeping a bit in the tank for that last-minute kick. We were allowed to rest
between exercises, but suddenly stopping an exercise would be a penaly. It actually seemed to work out pretty well. I got through <span class="workout-unit"><span class="number">6</span> rounds + <span class="number">8</span> reps </span>
of the WOD. I felt tired at the end, but not super dead. I did go a bit harder at the very end, but didn’t have all that much “kick” left.</p>
<p>Finished up with a bit of butterfly pullup practice. I used to be better at those.</p>
Shuttles in the Rain
2016-04-26T12:14:11-04:00
2016-04-26T12:14:11-04:00
4511474639814128
<p>8 150m shuttles (25m course). Rest was 60s, 90s, 90s, 90s, 90s, 150s, 60s.</p>
<p>After shuttles, a bit of rainy throwing. Wet disc + cold hands = good opportunity to work on throws.</p>
Clean Work
2016-04-25T16:48:03-04:00
2016-04-25T16:48:03-04:00
2707716715034260
<h2>Strength / Skill</h2>
<p>Sets of:</p>
<ul>
<li>1 Clean Pull</li>
<li>1 Hang Clean</li>
<li>1 Power Clean</li>
</ul>
<p>I built up to <span class="workout-unit"><span class="number">155</span>lb </span> for the triple.</p>
<p>Form feedback: when I set up, keep my butt higher and my shoulders in front of the bar (lats over the bar). This will fix my problem of the
bar hitting my knees on the way up, and me having to pull back instead of up. I should also go a bit slower on the deadlift portion of the
clean.</p>
<h2>WOD</h2>
<p>4 rounds for time:</p>
<ul>
<li>15 KBS at <span class="workout-unit"><span class="number">70</span>lb </span></li>
<li>30 total Russian Twists with a <span class="workout-unit"><span class="number">25</span>lb </span> plate</li>
<li>15 Box jumps on a <span class="workout-unit"><span class="number">24</span>inch </span> box</li>
</ul>
<p>Rest 1:30 between each round.</p>
<p>My total work time was <span class="workout-unit"><span class="number">5</span>:<span class="number">18</span> </span></p>
<p>Finished off with 4 muscle ups.</p>
Sprints and Cardio
2016-04-21T15:36:32-04:00
2016-04-21T15:36:32-04:00
9707226154708141
<h2>Footwork</h2>
<p>5 rounds through an agility ladder (icky shuffle, but with both feet touching outside the ladder) and 2 L drills.</p>
<p>My times started around 22-23 seconds, and came down to <span class="workout-unit"><span class="number">18</span>:<span class="number">91</span> </span> for my last runthrough. The extra touch on the icky shuffle really
threw me off at first.</p>
<h2>WOD</h2>
<p>3 3:00 AMRAPS with 2:00 rest between each</p>
<h2>AMRAP 1</h2>
<ul>
<li>8 Box Jumps</li>
<li>8 KB Swings</li>
</ul>
<p><span class="workout-unit"><span class="number">3</span>+<span class="number">15</span> </span> rounds+reps. I started with a 30" box, but dropped down to 24" halfway through the third set. KB swings were with a <span class="workout-unit"><span class="number">35</span>lb </span>
kettlebell.</p>
<h2>AMRAP 2</h2>
<ul>
<li>8 Push Ups</li>
<li>8 Slam Balls</li>
</ul>
<p><span class="workout-unit"><span class="number">4</span>+<span class="number">5</span> </span> rounds+reps. <span class="workout-unit"><span class="number">20</span>lb </span> slamball, and I moved up to bar pushups (on the 24inch rung) halfway into my third set.</p>
<h2>AMRAP 3</h2>
<ul>
<li>8 Hang Power Cleans</li>
<li>16 total Lateral Hops over the bar</li>
</ul>
<p><span class="workout-unit"><span class="number">4</span>+<span class="number">1</span> </span> rounds+reps. The hops were easy and I did them all unbroken. The cleans were not.</p>
Shuttles and Throwing with Ross
2016-04-20T12:00:59-04:00
2016-04-20T12:00:59-04:00
4101209624138185
<p>First up, 7 150m shuttles (25m course). Rest was 60s, 90s, 90s, 90s, 150s, 60s.</p>
<p>After shuttles, we threw for 20-30min. I worked a little on getting my core more involved in my forehand.</p>
CFNH: Cleans and Slam Balls
2016-04-19T17:01:25-04:00
2016-04-19T17:01:25-04:00
4011244784045242
<h2>Strength</h2>
<p>4 rounds of:</p>
<ul>
<li>5 Hang Cleans</li>
<li>10 <a href="https://www.youtube.com/watch?v=W6VUh9ig4ZU">Hollow/Arch Rolls</a></li>
</ul>
<p>I did a warmup set of cleans at 115lb, then hit <span class="workout-unit"><span class="number">135.135</span>,<span class="number">145</span>,<span class="number">155</span>lb </span></p>
<h2>WOD</h2>
<p>3 rounds of:</p>
<ul>
<li>5 Power Cleans, 5 Slam Balls</li>
<li>4 Power Cleans, 5 Slam Balls</li>
<li>3 Power Cleans, 5 Slam Balls</li>
<li>2 Power Cleans, 5 Slam Balls</li>
<li>1 Power Cleans, 5 Slam Balls</li>
</ul>
<p>2min rest between rounds. 2min time cap on each round.</p>
<p>Score = total work time (max: 6 min) + 1 second for each unfinished rep.</p>
<p>I started the workout with a <span class="workout-unit"><span class="number">135</span>lb </span> bar and a <span class="workout-unit"><span class="number">30</span>lb </span> ball, but dropped to <span class="workout-unit"><span class="number">115</span>lb </span> after the first round. Even then, I
didn’t finish a single round. I got through 3 sets the first time, 3 sets + 2 reps the second, and back to 3 sets the third, for a total of
<span class="workout-unit"><span class="number">6</span>:<span class="number">37</span> </span> for my score.</p>
Fairfield Mini
2016-04-18T10:13:59-04:00
2016-04-18T10:13:59-04:00
2422917198125191
<p>An hour of mini with the FFLD people. My throws were better and my D was reasonably good, but I still get tired too quickly and need more
recovery time between points than I’m used to.</p>
<p>While we were playing, a guy came up to us and started talking to us. Turns out he used to play for Sockeye back in the late 90s and is now
coaching a local high school. I think we’ll be seeing more of him.</p>
Disc Golf in NH
2016-04-17T10:12:14-04:00
2016-04-17T10:12:14-04:00
1986069909053900
<p>Played 18 holes of disc golf with the NH crew. I played with disc golf discs, worked on my throws. I noticed that I tend to release the
drivers early, which leads them to veer left. When I try to aim more right or release them later, I don’t put enough OI on them and they
veer left because of that.</p>
Pickup in NH
2016-04-16T10:11:14-04:00
2016-04-16T10:11:14-04:00
5748238431456413
<p>Played an hour or two of pickup in New Hampshire. Level of play was pretty low, but it was fun to go outside and run around. I tried to
cover Jeremy as much as possible so we could both get a good workout.</p>
1.5 hours of Mini
2016-04-14T05:32:05-04:00
2016-04-14T05:32:05-04:00
5547741921109317
<p>Played mini with the crew. Felt better about my fitness, but got really
cold and couldn’t throw well. Great day to be outside.</p>
CFNH: Snatch and Wallballs
2016-04-13T19:07:12-04:00
2016-04-13T19:07:12-04:00
4923366148336580
<h2>Warmup</h2>
<p>Tabata: alternating PVC pipe OHS and 12lb wallballs</p>
<h2>Skill Work</h2>
<p>10min EMOM: 10x2 Snatch: <span class="workout-unit"><span class="number">65</span>lb </span></p>
<p>Tried to go up in weight near the end, but dropped back to 65 after one set. My quads were still super sore from Monday.</p>
<h2>WOD</h2>
<p>15:00 AMRAP</p>
<p>1600m Row Buy-in, then AMRAP</p>
<ul>
<li>10 Power Snatch</li>
<li>10 Wallballs</li>
</ul>
<p>I did <span class="workout-unit"><span class="number">55</span>lb </span> power snatch and <span class="workout-unit"><span class="number">20</span>lb </span> wallballs. Got through <span class="workout-unit"><span class="number">3</span>+<span class="number">17</span> </span> rounds+reps. Was very close to finishing the 4th round,
but was also dying.</p>
<p>Finished off the day with 3 very shitty muscleups.</p>
Back to Crossfit
2016-04-11T18:00:24-04:00
2016-04-11T18:00:24-04:00
6595651647127795
<h2>Strength / Skill Work</h2>
<h3>Front Squat EMOM</h3>
<p>3 Front Squats EMOM for 10 min: <span class="workout-unit"><span class="number">125</span>lb </span></p>
<h3>Hollow Rock Tabata</h3>
<p>8x20sec Hollow Rocks: <span class="workout-unit"><span class="number">95</span> reps total </span></p>
<h2>WOD</h2>
<p>4 rounds for reps:</p>
<ul>
<li>10 Goblet Squats at <span class="workout-unit"><span class="number">70</span>lb </span></li>
<li>100m Run (I subbed in 5cal on the air bike %}</li>
<li>Max Reps AbMat Situps</li>
</ul>
<p>Rest 2min between rounds</p>
<p>I got <span class="workout-unit"><span class="number">28</span>, <span class="number">34</span>, <span class="number">34</span>, <span class="number">35</span> reps </span></p>
2 Hours Of Mini
2016-04-09T23:31:41-04:00
2016-04-09T23:31:41-04:00
1771145198727620
<p>Played 2 hours of mini at the Yale IM fields. I felt very out of shape, most likely because I spent all winter lifting heavy and not running
at all. Chasing Ross and Bosco around for 2 hours killed me. Really looking forward to switching to Crossfit/shuttles for the next few
months.</p>
Fools Fest 2016
2016-04-03T08:42:55-04:00
2016-04-03T08:42:55-04:00
7547997719438600
<p>Two days of semi-serious ultimate in tiger costumes. Calvinball was a prety stacked team, but we managed to play quite poorly. We lost some
games we shouldn’t have (including one on universe after being up 8-2 at half), we failed to take advantage of our 2-pointer rule, and we
were overall not very focused. But that’s ok, it’s fools fest. Personally I tried not to play much, and I was mostly happy with how that
went. I got a layout D on a hammer, caught a two-pointer, caught a Callahan on a scoober dump, and only had a few turnovers. It was quite
windy, especially on Sunday, but even my “start-on-O-upwind” strategy failed to backfire :-).</p>
2v2 mini
2016-03-31T21:57:21-04:00
2016-03-31T21:57:21-04:00
8431433532982661
<p>~40 min of 2-on-2 mini with Ross, Barb and Diana. We played in the smallest
field I’ve ever played on. Plus the wind made it even tougher. But it was
fun and a good warmup for Fools.</p>
Throwing and BAD
2016-03-30T21:55:42-04:00
2016-03-30T21:55:42-04:00
8835800120568698
<p>Half an hour of throwing with Adubs. Worked on my flicks. I’m releasing my flick too far in front of my body, which makes it hard to keep it
I/O and hard to put power on it.</p>
<p>After throwing, 90 minutes of BAD. Today’s focus was lateral movement - resisted shuffles and shuffle suicides were the main event. Then we
did our standard medball core workout and cardio circuit. At the end, I talked everyone into doing sled push relays, which ended up being
tougher than I expected (but still fun).</p>
<p>Before the workout, I measured my vert. Standing vert was <span class="workout-unit"><span class="number">25</span>“ </span>, and I got <span class="workout-unit"><span class="number">30</span>” </span> with the approach. This is almost exactly the
same numbers I got in Boston in 2010 (26" standing, 30" approach). I didn’t warm up though, so I think I can do better. Kevin told me that I
don’t swing my arms aggressively enough, and that I need to swing them straight up.</p>
CFNH: Clean and Jerk 1RM
2016-03-29T20:07:16-04:00
2016-03-29T20:07:16-04:00
7278221809805631
<p>Today was the same as yesterday, but with C&J instead of snatch. I got there early, but the place was still packed by the time I got into
the heavy sets. I guessed high for my 1rm target (didn’t want to start really low like yesterday) and ended up being pretty dead-on. I
started at ~55kg and jumped up pretty quickly to about 75kg. From there, I went in small steps up to 85kg. My cleans were decent near the
end, but my jerks were pretty bad. My 85kg jerk was maybe the ugliest one I’ve ever done. Still, it would have counted in competition, so
I’m counting it. I tried 85 a second time and failed the jerk.</p>
<p>Clean and Jerk PR: <span class="workout-unit"><span class="number">85</span>kg </span></p>
CFNH: Snatch 1RM
2016-03-28T20:19:09-04:00
2016-03-28T20:19:09-04:00
8836557566518199
<p>The plan was to start 20kg below my target 1RM, do 5 reps at that weight, 5 reps at +5kg, 5 at +10kg, then singles the rest of the way,
going up 1-3kg at a time. But I didn’t really have a target, so I started way too low and spent a long time working my way up. I went pretty
strong up to 58kg, then missed 3 times at 60kg right before they closed. It only started to feel heavy towards the end, so I think I could
have hit it with a bit more time and practice. The feedback I got was to focus more on my form. I was just jerking the bar up when it got
heavy, instead of focusing on good form and using my legs to drive hard. I think my best single lift was around 55kg. It really felt solid
because I dropped under the bar and it didn’t really move after. It just stopped in place, and then I squatted it up.</p>
<p>Long story short, new snatch PR: <span class="workout-unit"><span class="number">58</span>kg </span></p>
Throwing in the Park
2016-03-26T17:39:01-04:00
2016-03-26T17:39:01-04:00
6919603306389136
<p>Half an hour of throwing with Diana</p>
CFNH: Cleans, Jerks
2016-03-24T21:00:00-04:00
2016-03-24T21:00:00-04:00
5884957065763666
<ul>
<li>Power Clean + Hang Squat Clean: <span class="workout-unit"><span class="number">6</span>x<span class="number">3</span>+<span class="number">3</span>@<span class="number">115</span>lb </span></li>
<li>Clean From Blocks: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">125</span>, <span class="number">4</span>@<span class="number">135</span>lb </span></li>
<li>Clean & Jerk: <span class="workout-unit"><span class="number">7</span>x<span class="number">1</span>: <span class="number">135</span>,<span class="number">2</span>@<span class="number">145</span>,<span class="number">4</span>@<span class="number">155</span>lb </span></li>
<li>100 Medball Pass with <span class="workout-unit"><span class="number">20</span>lb </span> medball</li>
<li>5-10-15yd Suicide: <span class="workout-unit"><span class="number">16.19</span> seconds </span></li>
</ul>
<p>Ran the suicide for fun with the 7:30 crossfit class.</p>
BAD
2016-03-23T22:00:00-04:00
2016-03-23T22:00:00-04:00
5652472289524130
<p>Session two of BAD. Very similar to session 1, but we worked on jumping instead of sprinting.</p>
<ul>
<li>Warmup</li>
<li>Resisted Jumping (wearing a band around our waist)</li>
<li>Several stations with jump-related exercises (depth jumps, scissor jumps, lunges)</li>
<li>A bunch of core medball exercises, mostly passing a medball back and forth with a partner</li>
<li>Cardio circuit (bike, trx rows, bosu pushups, scissor jumps, sled pushing!, ladder)</li>
</ul>
CFNH: Mix of Stuff
2016-03-22T20:52:05-04:00
2016-03-22T20:52:05-04:00
1077847717984848
<ul>
<li>Push Press + Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>+<span class="number">2</span>: <span class="number">95</span>,<span class="number">105</span>,<span class="number">3</span>@<span class="number">115</span>lb </span></li>
<li>10min EMOM Overhead Squat: <span class="workout-unit"><span class="number">10</span>x<span class="number">3</span>@<span class="number">65</span>lb </span></li>
<li>Pendlay Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span>@<span class="number">135</span>lb </span></li>
<li>Clapping Pushups: <span class="workout-unit"><span class="number">3</span>x<span class="number">12</span> </span> (2min rest between sets)</li>
</ul>
CFNH: Snatch
2016-03-21T18:55:50-04:00
2016-03-21T18:55:50-04:00
3064570201376741
<ul>
<li>Snatch Pull + Power Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>+<span class="number">2</span>@<span class="number">85</span>lb </span></li>
<li>Hang Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>@<span class="number">85</span>lb </span></li>
<li>Snatch: <span class="workout-unit"><span class="number">7</span>x<span class="number">1</span>: <span class="number">3</span>@<span class="number">95</span>lb, <span class="number">4</span>@<span class="number">105</span>lb </span></li>
</ul>
CFNH: Snatch
2016-03-17T23:25:35-04:00
2016-03-17T23:25:35-04:00
2952955256402712
<ul>
<li>Snatch Balance: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">65</span>,<span class="number">65</span>,<span class="number">75</span>,<span class="number">75</span>,<span class="number">85</span>lb </span></li>
<li>Snatch High Pull: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">95</span>lb </span></li>
<li>Snatch: <span class="workout-unit"><span class="number">10</span>x<span class="number">2</span>@<span class="number">95</span>lb </span></li>
<li>Barbell Hip Ups: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">125</span>,<span class="number">145</span>,<span class="number">145</span>lb </span></li>
<li>Ring Muscle Ups: <span class="workout-unit"><span class="number">4</span>,<span class="number">3</span>,<span class="number">3</span>,<span class="number">1</span> </span></li>
</ul>
<p>Finally hitting a snatch weight that feels heavy.</p>
CFNH: Mixed Bag
2016-03-15T22:07:50-04:00
2016-03-15T22:07:50-04:00
8089369856544300
<ul>
<li>Clean Pull + Hang Squat Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>+<span class="number">1</span>@<span class="number">115</span>lb </span></li>
<li>10min EMOM 5 Front Squats: <span class="workout-unit"><span class="number">10</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Snatch Grip Deficit Deadlift: <span class="workout-unit"><span class="number">6</span>x<span class="number">3</span>: <span class="number">75</span>,<span class="number">95</span>,<span class="number">105</span>,<span class="number">115</span>,<span class="number">125</span>,<span class="number">135</span>lb </span></li>
<li>Paused Back Extensions: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">10</span>lb </span></li>
<li>Ring Muscle Ups: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span> </span></li>
</ul>
Colt Indoor
2016-03-11T11:05:39-05:00
2016-03-11T11:05:39-05:00
5741141968323868
<p>Played an hour of indoor with the Colt guys and Baywatch girls. We were pretty low on numbers and we were playing make-it-drop-it, so by the
end we were pretty dead. It was still fun, and I’d do it again.</p>
CFNH: Snatch
2016-03-10T16:02:22-05:00
2016-03-10T16:02:22-05:00
5698852612517033
<ul>
<li>Snatch Pull + Hang Squat Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>+<span class="number">1</span>@<span class="number">75</span>lb </span></li>
<li>Heaving Snatch Balance: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">65</span>lb </span></li>
<li>Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">65</span>lb </span></li>
<li>Weighted Plank Holds: <span class="workout-unit"><span class="number">3</span>x<span class="number">1</span>:<span class="number">30</span>@<span class="number">25</span>lb </span></li>
<li>Ring Muscleups: <span class="workout-unit"><span class="number">3</span>,<span class="number">1</span> </span></li>
</ul>
First Session at BAD
2016-03-09T22:27:25-05:00
2016-03-09T22:27:25-05:00
2685446264338568
<p>First day at BAD (Better Athletic Development). Some of the Metro North ppl got a class to themselves. It’s pretty similar to the Spinners
workout sessions from last year, though I think Ben’s stuff was better (but it’s too early to judge). We worked on sprint form and power,
core stuff, and then overall fitness circuit. Core was the worst for me, but I’m sure I’ll get better at it. The sprinting work was good. I
learned that I need to swing my arms higher (“cheek to cheek”), which will cause my stride to lengthen and I’ll run faster. I have good
turnover, but dont gain as much ground on each step as I could. It’s probably because I play defense all the time.</p>
Metro North Indoor
2016-03-07T23:00:00-05:00
2016-03-07T23:00:00-05:00
1652260399810522
<p>Record low attendance (4 guys, 6 girls) meant lots of PT for me. I was extra tired by the time we finished. Maybe its the two tough games
yesterday, maybe its the focus on lifting over the past few months. Either way, time to take a day off tomorrow.</p>
Woodbridge Finals
2016-03-06T14:47:04-05:00
2016-03-06T14:47:04-05:00
4153895701091348
<p>Two solid indoor games. The first was against UConn (Liz/Saipher/Mary/others). We didn’t play well (start off down 5-1) and the game was
quite chippy overall. We eventually clawed our way into the game, switched to backhand to prevent their easy hammer scores, and went up a
few points at the end. As time was running out, we buckled down and closed it out to win by 2.</p>
<p>The second game was the best game of the season. We played Colt/Baywatch. They were the favorite, with lots of solid club guys and
a deep roster. They only had two women, and we tried to take advantage of that, but I think it was pretty even. The whole game was very
close and very spirited. We forced middle the whole game (props to Bosco for the brilliant idea) and made sure we were subbing super fast.
We even created two subbing groups for the second half to make sure our lines were well-balanced.</p>
<p>I think the force middle really got to them, because their offence (normally very fast-paced and trigger-happy) slowed down a lot. We often
forced them to throw 20 or even 30 throws before they could score. Big props to the improved defense from everyone. On offense, Shockey
dominated. He probably scored half our goals that game. Bosco started throwing him floaty dimeballs, and eventually I found my stride and hit
him on a few nice hucks too. I think he only got beat in the air once.</p>
<p>When time ran out in the second half, the score was 20-20. They had just scored, so we decided it would be a universe-point game with us on
offense. We subbed in our best line and started working the disc. After 3 throws, Bosco unleashes a floaty hammer to CJ for the win. It
floats a bit too long, and gets D-ed toward me. I catch it and throw CJ game-winner. A very exciting end to a very good game.</p>
<h3>Team Wins</h3>
<ul>
<li>Force middle. Damn smart.</li>
<li>We finally subbed at the right pace. I’m just as guilty of staying on too long as anyone. I’m happy we finally did it right.</li>
<li>Great execution on the force middle. Sideline presence was strong and got everyone into the game. Several people had never played FM
before, but they did a great job figuring it out and implementing it. I’d say this was the biggest factor in our win.</li>
<li>Strong deep game from Andy/Shockey. Really kept us in the game.</li>
<li>Excellent spirit from both teams.</li>
<li>Free beer for us after the game.</li>
</ul>
<h3>Personal Wins</h3>
<ul>
<li>Reeled in my bad throws from the first game, threw better deep looks in the second game.</li>
<li>D was on point. Got a nice layout D on Timmer in the endzone, an almost-handblock, and generally played my guy tight (plus ran some nice switches).</li>
<li>Biggest win was the last point. Not that I saved the hammer or threw the goal, but that I made myself get in position to clean up the
trash. When I’m tired, I take mental shortcuts and just hope that things will work out. I clearly remember thinking “oh, I don’t need to
back CJ up. either he’ll catch it or its a D”. And my next thought was “well, I can get close enough for a small chance at a second
attempt”. And that’s exactly what happened, and it won us the game. This mental weakness has been a point of internal struggle for a
while, and I won that struggle today.</li>
</ul>
<h3>Needs Improvement</h3>
<ul>
<li>Still too risky/inconsistent with my deep throws.</li>
<li>Need to learn to better recognize when someone is open or not. I’ve been hesitant on some throws to open players, when I should be hitting
them.</li>
<li>Starting giving-and-going towards the end, but still not natural.</li>
</ul>
CFNH: Snatch
2016-03-05T11:36:11-05:00
2016-03-05T11:36:11-05:00
2869729261608228
<ul>
<li>Snatch Pull: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">75</span>,<span class="number">75</span>,<span class="number">75</span>,<span class="number">85</span>,<span class="number">85</span>lb </span></li>
<li>Power Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">75</span>,<span class="number">75</span>,<span class="number">85</span>,<span class="number">85</span>,<span class="number">90</span>lb </span></li>
<li>Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">75</span>lb </span></li>
<li>Ring Muscleups: <span class="workout-unit"><span class="number">4</span>,<span class="number">3</span>,<span class="number">3</span> </span></li>
</ul>
CFNH: Cleans, Jerks, Clean & Jerks
2016-03-03T20:06:30-05:00
2016-03-03T20:06:30-05:00
6162064678563485
<ul>
<li>Power Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">4</span>@<span class="number">115</span>,<span class="number">1</span>@<span class="number">125</span>lb </span></li>
<li>Power Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">4</span>@<span class="number">115</span>,<span class="number">1</span>@<span class="number">125</span>lb </span></li>
<li>Clean and Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">115</span>lb </span></li>
<li>Russian Hamstring Curls: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span> </span></li>
<li>Ring Muscleups: <span class="workout-unit"><span class="number">4</span>,<span class="number">3</span>,<span class="number">2</span> </span></li>
</ul>
CFNH: Squats, Cleans, Deadlifts
2016-03-01T10:45:37-05:00
2016-03-01T10:45:37-05:00
9459802026946518
<ul>
<li>10min EMOM 5 Front Squats: <span class="workout-unit"><span class="number">10</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Clean Pull, Hang Clean Pull, Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">1</span>+<span class="number">1</span>+<span class="number">1</span>@<span class="number">115</span>lb </span></li>
<li>Stiff-leg Sumo Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">245</span>,<span class="number">225</span>,<span class="number">225</span>lb </span></li>
<li>Paused Back Extensions: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
<li>Ring Muscleups: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span> </span></li>
</ul>
Metro North Indoor
2016-02-29T10:44:25-05:00
2016-02-29T10:44:25-05:00
3227229105345303
<p>1.5 hours of metro north indoor. Only had 5 guys, so I got to play a lot.</p>
<p>Feedback: my decisions are good in general, but sometimes I do something stupid. Diana called it my “let’s see” throws.</p>
Lots of Ultimate
2016-02-28T00:07:43-05:00
2016-02-28T00:07:43-05:00
6078604265168526
<p>Double header at Woodbridge, then 2 hours of outdoor pickup. Felt great to
be outside, but definitely not ready to run so much yet.</p>
Home Workout
2016-02-27T09:58:20-05:00
2016-02-27T09:58:20-05:00
5057359317804795
<p>3 rounds of:</p>
<ul>
<li>10 KG Swings (35lb)</li>
<li>20 seconds Handstand Hold</li>
<li>3 One-legged Squats (per leg)</li>
<li>5 Full-body Ab Rollouts (as slow as possible)</li>
</ul>
CFNH: Snatch Day
2016-02-25T23:17:43-05:00
2016-02-25T23:17:43-05:00
1560978062498789
<ul>
<li>Snatch Grip Push Press + Drop Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>+<span class="number">2</span>@<span class="number">65</span>lb </span></li>
<li>Hang Power Snatch + Hang Squat Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>+<span class="number">1</span>: <span class="number">75</span>,<span class="number">75</span>,<span class="number">85</span>,<span class="number">85</span>,<span class="number">85</span>lb </span></li>
<li>Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">85</span>lb </span></li>
<li>Stiff-Leg Sumo Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>: <span class="number">135</span>,<span class="number">155</span>,<span class="number">135</span>lb </span></li>
<li>Ring Muscle Ups: <span class="workout-unit"><span class="number">3</span>,<span class="number">3</span>,<span class="number">2</span> </span></li>
</ul>
CFNH: Cleans
2016-02-23T21:43:54-05:00
2016-02-23T21:43:54-05:00
4459924848914401
<ul>
<li>Hang Power Clean + Hang Squat Clean + Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">1</span>+<span class="number">1</span>+<span class="number">1</span>@<span class="number">135</span>lb </span></li>
<li>Push Press + Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>+<span class="number">3</span>@<span class="number">115</span>lb </span></li>
<li>Clean and Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">135</span>lb </span></li>
<li>Weighted Plank: <span class="workout-unit"><span class="number">3</span>x<span class="number">1</span>:<span class="number">15</span>@<span class="number">25</span>lb </span></li>
<li>Ring Muscle Ups: <span class="workout-unit"><span class="number">3</span>,<span class="number">2</span> </span></li>
</ul>
Woodbridge
2016-02-21T14:08:00-05:00
2016-02-21T14:08:00-05:00
4306996693215362
<p>Close game at woodbridge. We played poorly but still won.</p>
CFNH: Clean and Jerk
2016-02-16T21:08:33-05:00
2016-02-16T21:08:33-05:00
2820306371788892
<ul>
<li>Clean from Blocks: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">95</span>,<span class="number">115</span>,<span class="number">125</span>,<span class="number">135</span>,<span class="number">135</span>lb </span></li>
<li>Behind-the-Neck Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">115</span>,<span class="number">4</span>@<span class="number">125</span>lb </span></li>
<li>Clean and Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">135</span>lb </span></li>
<li>Weighted Back Extensions: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">0</span>lb </span></li>
</ul>
<p>Finished up with <span class="workout-unit"><span class="number">2</span>,<span class="number">2</span>,<span class="number">4</span> </span> strict muscle-ups on rings. Did each set between sets of back extensions. Tried to make each rep slow and
controlled.</p>
RODU
2016-02-10T11:39:44-05:00
2016-02-10T11:39:44-05:00
6128857989005132
<h2>Warmup</h2>
<p>2 rounds of:</p>
<ul>
<li>10 clamshell (hip openers)</li>
<li>10 wall squats (face the wall, hands overhead, work on mobility)</li>
<li>10 scap pullups</li>
<li>10 SLDLs per leg</li>
</ul>
<h2>Plyos</h2>
<p>3x cone jumps:</p>
<ul>
<li>land, stick, jump</li>
<li>land, hop, jump</li>
<li>land, jump</li>
</ul>
<h2>Strength: 2x2min Stations</h2>
<p>Rest 1 min between stations, 2 min between rounds.</p>
<h3>Station 1</h3>
<p>Ascending AMRAP:</p>
<ul>
<li>Pullups</li>
<li>Pushups</li>
</ul>
<p>First round, <span class="workout-unit"><span class="number">5</span> rounds + <span class="number">5</span> pullups </span>. Second round, <span class="workout-unit"><span class="number">4</span> rounds + <span class="number">4</span> attempted pullups </span>.</p>
<h3>Station 2</h3>
<p>Alternating Tabatas:</p>
<ul>
<li>Battle Ropes</li>
<li>Med Ball Chest Pass</li>
</ul>
<p>I used a <span class="workout-unit"><span class="number">10</span>lb </span> medball for the first round, <span class="workout-unit"><span class="number">6</span>lb </span> for the second.</p>
<h3>Station 3</h3>
<p>AMRAP:</p>
<ul>
<li>10 Bottoms-Up KB Press</li>
<li>5 Slamball Overhead Slams</li>
</ul>
<p>I got <span class="workout-unit"><span class="number">3</span> rounds + <span class="number">3</span> presses </span> both times. Used a <span class="workout-unit"><span class="number">10</span>lb </span> DB and a <span class="workout-unit"><span class="number">8</span>kg </span> slamball.</p>
<h2>Flight Simulator</h2>
<p>Jump rope: 5-10-15-…-45-50-45-…-10-5</p>
<p>After the set of 50 and each set of 25, 50m sled run (135lb total)</p>
<p>If you mess up any set of jump rope, you have to restart that set.</p>
<p>You can do the sets back-to-back, without stopping.</p>
<p>It took me roughly <span class="workout-unit"><span class="number">11</span> min </span> to do the whole thing. I felt light-headed and a bit dizzy for about half an hour after the workout. We
got dinner at Chipotle, and I wasn’t ready to eat until halfway through the meal.</p>
<h2>Body Measurements</h2>
<p>Susan measured my body fat % using calipers. She measured my chest, abs and thigh. I was pretty sweaty, so it was kinda hard to pinch a good
chunk of my skin. She got me at <span class="workout-unit"><span class="number">9</span>% body fat </span>, which is lower than I expected but a pleasant surprise. She also said that my base
metabolic rate is around 2000 cal, and that I should eat around 3000 cal on a “moderate activity day” like today. On a tournament day, I
should probably eat more.</p>
RODU
2016-02-08T02:41:35-05:00
2016-02-08T02:41:35-05:00
7690924902551995
<h2>Warmup</h2>
<p>2 rounds of:</p>
<ul>
<li>10 leg swings</li>
<li>RNT lunges</li>
<li>wall slides</li>
<li>reaching straight-leg deadlift</li>
</ul>
<h2>Reactive Ladder Drill</h2>
<ul>
<li>ickey shuffle to sprint</li>
<li>backward ickey shuffle to sprint</li>
</ul>
<h2>Strength</h2>
<p>3 rounds of:</p>
<ul>
<li>8 wide stance box squats (3 seconds down, 1 second at the bottom, explode
up)</li>
<li>12 goblet reverse lunges</li>
<li>4 dynamic camel pose</li>
<li>4 dynamic child’s pose</li>
</ul>
<p>I did <span class="workout-unit"><span class="number">125</span>,<span class="number">115</span>,<span class="number">115</span>lb </span> for the box squats and <span class="workout-unit"><span class="number">50</span>lb </span> for lunges.</p>
<h2>Core</h2>
<p>4 rounds of:</p>
<ul>
<li>1 min suitcase carry (<span class="workout-unit"><span class="number">32</span>kg </span> DB)</li>
<li>1 min side plank</li>
</ul>
CFNH: Clean Day
2016-02-04T23:01:07-05:00
2016-02-04T23:01:07-05:00
3341513129593456
<ul>
<li>Clean Pull (Floor) + Clean Pull (Knees): <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">83</span>,<span class="number">103</span>,<span class="number">103</span>,<span class="number">113</span>,<span class="number">113</span>lb </span></li>
<li>Power Clean from Blocks: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">103</span>,<span class="number">113</span>,<span class="number">113</span>,<span class="number">123</span>,<span class="number">123</span>lb </span></li>
<li>Clean & Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>@<span class="number">133</span>lb </span></li>
<li>Barbell Hip Ups: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>: <span class="number">93</span>,<span class="number">113</span>,<span class="number">123</span>lb </span></li>
</ul>
<p>Accidentally used the 33lb women’s bar, so all the weights are a bit odd.</p>
CFNH: Snatch
2016-02-02T23:20:36-05:00
2016-02-02T23:20:36-05:00
4845791904215843
<ul>
<li>Snatch Pull (Floor) + Snatch Pull (Knees): <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">65</span>,<span class="number">85</span>,<span class="number">85</span>,<span class="number">95</span>,<span class="number">95</span>lb </span></li>
<li>Power Snatch from Blocks: <span class="workout-unit"><span class="number">6</span>x<span class="number">3</span>: <span class="number">65</span>,<span class="number">65</span>,<span class="number">85</span>,<span class="number">85</span>,<span class="number">95</span>,<span class="number">95</span>lb </span></li>
<li>Snatch: <span class="workout-unit"><span class="number">7</span>x<span class="number">3</span>: <span class="number">65</span>,<span class="number">65</span>,<span class="number">65</span>,<span class="number">75</span>,<span class="number">75</span>,<span class="number">75</span>,<span class="number">75</span>lb </span></li>
<li>Back Extensions (paused): <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
<li>Ring Muscle Ups: <span class="workout-unit"><span class="number">5</span> </span></li>
</ul>
Trumbull Indoor
2016-02-01T14:36:13-05:00
2016-02-01T14:36:13-05:00
1077326318879603
<p>Highest-level Trumbull game yet. Didn’t have many subs, and everyone was
going pretty hard on both sides of the disc. I got new cleats right before
too (my first pair of lacrosse cleats) and they felt pretty good. One of
them gave me a bit of a blister, but hopefully that goes away soon.</p>
Woodbridge
2016-01-31T18:46:22-05:00
2016-01-31T18:46:22-05:00
6341954790908377
<p>Played the Colt team. Good game, good competition, lost by a few points.</p>
Home Circuit
2016-01-30T11:31:56-05:00
2016-01-30T11:31:56-05:00
4794348846322053
<p>5 Russian curls</p>
<p>3 rounds of:</p>
<ul>
<li>5 Full-body Ab Rollouts</li>
<li>4 Single-log Squats</li>
<li>3 Pull-ups (35lb)</li>
</ul>
<p>5 Russian curls</p>
<p>3 Handstand Holds (~40 seconds total)</p>
CFNH: Clean Pulls & Squats
2016-01-28T21:03:12-05:00
2016-01-28T21:03:12-05:00
8438799050773530
<ul>
<li>Overhead Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">45</span>,<span class="number">65</span>,<span class="number">65</span>,<span class="number">70</span>,<span class="number">70</span> </span></li>
<li>EMOM Back Squat: <span class="workout-unit"><span class="number">10</span>x<span class="number">3</span>: <span class="number">4</span>@<span class="number">175</span>,<span class="number">4</span>@<span class="number">185</span>,<span class="number">2</span>@<span class="number">190</span> </span></li>
<li>Clean Pull (pos1, pos2, pos3): <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>+<span class="number">2</span>+<span class="number">2</span>@<span class="number">105</span> </span></li>
<li>Single-Arm DB Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">60</span> </span></li>
</ul>
<p>After workout, put a band around my ankles and did some lateral steps (10 each way, twice) and some forward-back steps (10 each way, 3
times). Then watched people work on their kipping muscleups and tried a few. My shoulder was bothering me, so I didn’t push it.</p>
CFNH: Snatch
2016-01-26T21:23:54-05:00
2016-01-26T21:23:54-05:00
7135076376823649
<ul>
<li><a href="https://www.youtube.com/watch?v=v3qropQDTOU">Sotts Press</a>: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>: <span class="number">45</span>,<span class="number">15</span>,<span class="number">15</span>,<span class="number">15</span>,<span class="number">45</span>lb </span></li>
<li>Drop Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">3</span>@<span class="number">45</span>,<span class="number">2</span>@<span class="number">55</span>lb </span></li>
<li>Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>: <span class="number">3</span>@<span class="number">65</span>, <span class="number">3</span>@<span class="number">75</span>lb </span></li>
<li>DB RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">90</span>lb </span></li>
</ul>
Trumbull Indoor
2016-01-25T23:48:37-05:00
2016-01-25T23:48:37-05:00
6446220523116095
<p>Another solid indoor session. High level, fast paced, good times.</p>
Home Workout
2016-01-23T18:47:22-05:00
2016-01-23T18:47:22-05:00
6744248872810756
<p>3 round of:</p>
<ul>
<li>Max Handstand Hold</li>
<li>5 Full Ab Rollouts</li>
<li>3 Pistols per leg</li>
<li>5 SLDLs per leg (35lb)</li>
</ul>
<p>For rollouts, I did negatives on the way down and came up on my knees. For pistols, I stuggled through the first round but found my focus by
the third round and hit them all with no walls. I have to remember to focus on keeping my whole body forward and using the bounce at the
bottom for help.</p>
CFNH: Speed Day
2016-01-21T20:34:35-05:00
2016-01-21T20:34:35-05:00
2852795338447974
<ul>
<li>Behind-the-Neck Push Press + Snatch Drop: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>+<span class="number">1</span>: <span class="number">3</span>@<span class="number">65</span>,<span class="number">2</span>@<span class="number">75</span>lb </span></li>
<li>Drop to Split: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">95</span>,<span class="number">115</span>,<span class="number">3</span>@<span class="number">145</span>lb </span></li>
<li>Hang Power Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">3</span>@<span class="number">125</span>,<span class="number">2</span>@<span class="number">145</span>lb </span></li>
<li>Weighted Pullups: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">1</span>@<span class="number">15</span>,<span class="number">4</span>@<span class="number">25</span>lb </span></li>
<li>DB RLESS: <span class="workout-unit"><span class="number">4</span>x<span class="number">5</span>@<span class="number">90</span>lb </span></li>
</ul>
C&J + Squats
2016-01-19T20:11:15-05:00
2016-01-19T20:11:15-05:00
8795926989625648
<ul>
<li>Paused Power Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">95</span>,<span class="number">105</span>,<span class="number">105</span>,<span class="number">115</span>,<span class="number">125</span>lb </span></li>
<li>Push Press + Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>+<span class="number">2</span>: <span class="number">95</span>,<span class="number">95</span>,<span class="number">105</span>,<span class="number">105</span>,<span class="number">105</span>lb </span></li>
<li>Clean & Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">115</span>lb </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span>: <span class="number">145</span>,<span class="number">165</span>,<span class="number">175</span>,<span class="number">185</span>,<span class="number">195</span>lb </span> (PR)</li>
</ul>
<p>After the workout, came home to and drank my first bottle of Soylent 2.0. It tasted kinda like oats and a touch of chalk. Pretty tasty.</p>
Metro North Indoor
2016-01-18T20:09:59-05:00
2016-01-18T20:09:59-05:00
2747079989479165
<p>1.5 hours with the team, plus some friends. Tried a bit of continuous sub-on-the-fly play, but we don’t have the numbers to sustain it. Went
back to standard score-and-pull mini.</p>
Woodbridge x2
2016-01-17T16:26:47-05:00
2016-01-17T16:26:47-05:00
7965219053507574
<p>Played a game with my team, then picked up with the high school team right after.</p>
Shuttles + Throwing
2016-01-16T18:18:32-05:00
2016-01-16T18:18:32-05:00
7319879962314557
<p>Starting the 2015 Spinners conditioning cycle.</p>
<p>5 rounds of: 6x25m shuttles, rest 2 min</p>
<p>Miriam and Barb joined me. We threw between rounds and after we finished.</p>
CFNH: Snatch + DL
2016-01-14T18:00:00-05:00
2016-01-14T18:00:00-05:00
6040013187256352
<ul>
<li>Power Snatch + Overhead Squat: <span class="workout-unit"><span class="number">5</span>x<span class="number">1</span>: <span class="number">55</span>,<span class="number">60</span>,<span class="number">65</span>,<span class="number">70</span>,<span class="number">75</span>lb </span></li>
<li>High Hang Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">3</span>: <span class="number">65</span>,<span class="number">65</span>,<span class="number">65</span>,<span class="number">75</span>,<span class="number">75</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>: <span class="number">185</span>,<span class="number">205</span>,<span class="number">215</span>,<span class="number">225</span>,<span class="number">235</span>lb </span></li>
<li>Weighted Hip Extensions: <span class="workout-unit"><span class="number">3</span>x<span class="number">15</span>: <span class="number">10</span>,<span class="number">15</span>,<span class="number">25</span>lb </span></li>
</ul>
Metro North Indoor
2016-01-11T21:00:00-05:00
2016-01-11T21:00:00-05:00
3997608631221500
<p>1.5 hours of indoor scrimmage with Metro North. Played 4v4 (3-1) with 1 guy sub and 1 girl sub per team. I was pretty tired after lifting.
Ended up covering Shockey and Ben most of the time. Ben ran me around a lot, but I did a good job on Shockey on several occaisions.</p>
CFNH: Oly Cleans
2016-01-11T18:00:00-05:00
2016-01-11T18:00:00-05:00
1044084251584113
<ul>
<li>Clean Pull: <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>3 Position Clean: <span class="workout-unit"><span class="number">5</span>x<span class="number">1</span>@<span class="number">135</span>lb </span></li>
<li>Clean and Jerk: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">135</span>lb </span></li>
<li>Pendlay Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
</ul>
Woodbridge
2016-01-10T14:14:59-05:00
2016-01-10T14:14:59-05:00
7890243263175840
<p>Played a close game against the UConn team. They were young and athletic and did a much better job moving the disc to the break side than we
did. They also got more Ds and were more patient outside the endzone. We lost 27-24.</p>
CFNH: Oly Snatch
2016-01-07T20:18:19-05:00
2016-01-07T20:18:19-05:00
6416247845177486
<ul>
<li>Overhead Squat <span class="workout-unit"><span class="number">5</span>x<span class="number">5</span>@<span class="number">45</span>lb </span></li>
<li>Power Snatch + Squat Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">55</span>lb </span></li>
<li>Snatch: <span class="workout-unit"><span class="number">5</span>x<span class="number">2</span>@<span class="number">75</span>lb </span></li>
<li>Russian Curls: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span> </span></li>
</ul>
<p>Had trouble with my left wrist throughout the workout. It got better throughout, but I avoided going low or adding much weight. Instead I
focused on keeping the bar back, internally rotating my shoulders, and keeping my knees out. On the snatch, I worked on getting the right
form at the start (shoulders in front of the bar, tension in my back and butt and hamstrings) and on keeping the bar close and my elbows
high.</p>
Trumbull Indoor
2016-01-04T21:00:00-05:00
2016-01-04T21:00:00-05:00
5982364155977069
<p>1.5 hours of indoor mini. Mostly Metro North and 7x ppl. Lots of fun.</p>
CFNH: First day of Oly
2016-01-04T18:00:00-05:00
2016-01-04T18:00:00-05:00
2894588083741838
<ul>
<li>3x8 Front Rack Reverse Lunge: <span class="workout-unit"><span class="number">115</span>lb </span></li>
<li>5x3+2 Push Press + Jerk (3 PP, 2 Jerk): <span class="workout-unit"><span class="number">65</span>,<span class="number">85</span>,<span class="number">85</span>,<span class="number">95</span>,<span class="number">95</span>lb </span></li>
<li>5x5 Front Squat: <span class="workout-unit"><span class="number">2</span>@<span class="number">135</span>,<span class="number">3</span>@<span class="number">145</span> </span></li>
<li>3x10 Weighted Back Extensions: <span class="workout-unit"><span class="number">15</span>lb </span></li>
</ul>
IOP
2016-01-03T19:00:00-05:00
2016-01-03T19:00:00-05:00
2144682431282271
<p>Our biggest IOP yet. We had 16 people. Played 5 on 5 the whole time with a good number of subs.</p>
Woodbridge
2016-01-03T10:00:00-05:00
2016-01-03T10:00:00-05:00
7924687848724800
<p>Played Woodbridge. Opponents were not strong. We won by a good amount. I worked a bit on my IO backhan.</p>
Goalty
2016-01-02T10:00:00-05:00
2016-01-02T10:00:00-05:00
1927109949526953
<p>2 hours of indoor goalty. I bought 2 home depot buckets, filled them with sand, cut a hole in the lid, and shoved the goalty posts in. It
worked out pretty well for indoor play. The game was pretty high-level. Hoping to make this a regular thing.</p>
North Branford IOP
2015-12-20T21:00:00-05:00
2015-12-20T21:00:00-05:00
5767752704610306
<p>Solid invite-only pickup game at North Branford. Got a bunch of Colt players, plus the New Haven crew and Jeremy and Rachel. Played 4v4 with
1 or 2 subs per team. Much happier with the quality of play than last time.</p>
Woodbridge Indoor
2015-12-20T10:07:45-05:00
2015-12-20T10:07:45-05:00
2440607958066273
<p>Woodbridge indoor game. Not very challenging. But I keep forgetting to use these games as deliberate practice!</p>
CFNH: Deadlifts and Pushups
2015-12-18T17:33:43-05:00
2015-12-18T17:33:43-05:00
4207310062125223
<h2>Strength</h2>
<p>15min of deadlift work, working up to a heavy triple. I ended with <span class="workout-unit"><span class="number">3</span>@<span class="number">265</span>lb </span>.</p>
<h2>Skills</h2>
<p>3min AMRAP max double-under attempts. I got two sets of 7 and then a single later on for a total of <span class="workout-unit"><span class="number">15</span> </span></p>
<h2>WOD</h2>
<p>For Time:</p>
<ul>
<li>50 Push Ups (chest to deck)</li>
<li>30 Deadlifts @60% of 3RM</li>
<li>20 Burpees</li>
</ul>
<p><span class="workout-unit"><span class="number">5</span>:<span class="number">53</span> </span> with a <span class="workout-unit"><span class="number">155</span>lb </span> deadlift.</p>
WUDI Finals
2015-12-17T06:04:25-05:00
2015-12-17T06:04:25-05:00
2523955438380622
<p>Lost two close games to finish 4th for the season. Both were solid games.
My highlights: got bunch of nice Ds, esp in the second game. Also completed
two skipsies for goals (out of three attempts). Lowlights: still more turns
than I’d like (esp first game) and some weak defense at times. I also could
have been more aggressive as a cutter throughout.</p>
Mini Workout
2015-12-15T21:25:32-05:00
2015-12-15T21:25:32-05:00
6038514008173331
<p>Played 6 games of 2v2 mini with Diana, Ross and Miriam. It was pretty windy
and we were fooling around a bit, but it was still quite tiring and a good
workout.</p>
Indoor
2015-11-29T22:40:07-05:00
2015-11-29T22:40:07-05:00
8305780433783335
<p>2 solid hours of indoor ultimate at North Branford. I was hoping for more
people and a higher overall level, but it was pretty good considering its
thanksgiving weekend and it’s our first session. We played a couple games
for score, plus a lot of just scrimmaging. Already looking forward to next
time.</p>
Squash at Bowdoin
2015-11-28T18:26:08-05:00
2015-11-28T18:26:08-05:00
9654461672914558
<p>1.5 hours of squash with Diana. She won most of the games but I held my own
and beat her a few times.</p>
Home Workout in Maine
2015-11-26T13:12:19-05:00
2015-11-26T13:12:19-05:00
0530036512802323
<p>Quick pre-Thanksgiving-dinner workout.</p>
<p>3 rounds of:</p>
<ul>
<li>10 Roller Pushups (5 per arm)</li>
<li>10 KB Swings</li>
<li>10 KB Press (5 per arm)</li>
</ul>
<p>Then, 2 rounds of:</p>
<ul>
<li>5 Hamstring Curls</li>
<li>10 Burpees</li>
<li>10 V-Ups</li>
</ul>
<p>Then, 1 more round from the first part.</p>
<p>All using a 35lb KB.</p>
CFNH: Front Squats
2015-11-25T16:57:12-05:00
2015-11-25T16:57:12-05:00
4693996269162147
<h2>Strength / Skill Work</h2>
<ul>
<li>4x8 Front Rack Lunge</li>
<li>4x90sec Plank</li>
</ul>
<p><span class="workout-unit"><span class="number">45</span>,<span class="number">65</span>,<span class="number">85</span>,<span class="number">95</span>lb </span> for lunges, <span class="workout-unit"><span class="number">0</span>,<span class="number">0</span>,<span class="number">15</span>,<span class="number">25</span>lb </span> for planks.</p>
<h2>WOD</h2>
<p>14min, every minute on the minute:</p>
<ul>
<li>Odd minutes: 3 Front Squats from rack. Start at 70% 1RM and build (ideally to new PR)</li>
<li>Even minutes: 10 situps with twist (elbow to knee on each side)</li>
</ul>
<p><span class="workout-unit"><span class="number">115</span>,<span class="number">145</span>,<span class="number">145</span>,<span class="number">155</span>,<span class="number">165</span>,<span class="number">175</span>,<span class="number">185</span>lb </span>. That’s a new PR for me :-).</p>
CFNH: Cleans and Kettlebells
2015-11-23T17:03:02-05:00
2015-11-23T17:03:02-05:00
2704556974609486
<h2>Strength / Skill Work</h2>
<h3>Part 1</h3>
<p>8x5@ Power Cleans. Touch-N-Go reps. Start a set every :90 on the :90.</p>
<p>I did <span class="workout-unit"><span class="number">1</span>@<span class="number">75</span>lb,<span class="number">5</span>@<span class="number">95</span>lb,<span class="number">2</span>@<span class="number">105</span>lb </span>. The goal was speed and form, not weight. The benchmark was to finish each set in about 15 seconds (2-3 seconds per rep).</p>
<h3>Part 2</h3>
<p>2 rounds of:</p>
<ul>
<li>5 KB Snatch. Start light, focus on form, rotating the KB instead of swinging it, and punching up after the rotation.</li>
<li>5 Broad Jumps</li>
</ul>
<h2>WOD</h2>
<p>4 Rounds for Reps:</p>
<ul>
<li>8 Russian KB Swings</li>
<li>5 Slam Balls</li>
<li>Max Rep Russian KB Swings</li>
</ul>
<p>Score is # of RKBS each round. Rest 2:00 after each round.</p>
<p>I scored <span class="workout-unit"><span class="number">20</span>,<span class="number">14</span>,<span class="number">14</span>,<span class="number">15</span> </span> using a 53lb KB for the first set and a <span class="workout-unit"><span class="number">70</span>lb </span> KB for the last 3. Slamball was 30lb throughout.</p>
Woodbridge Finals
2015-11-22T17:05:06-05:00
2015-11-22T17:05:06-05:00
5883901864122998
<p>Played two games against fairly weak teams to win Woodbridge league. Our
team is pretty stacked, so it made the games lopsided. We were just shy of
scoring a combined 100 points between both games.</p>
WUDI Indoor
2015-11-19T22:03:32-05:00
2015-11-19T22:03:32-05:00
4910193141609477
<p>Started our first game with only 3 people. Had to pick up some friends for
the first half, until reinforcements arrived. Ended up losing by a couple.
Second game was closer and more intense. We won in OT after they had the
disc to win bun turned it over.</p>
<p>In general, I thought we played pretty poorly (probably not a popular
sentiment). Lots of high risk throws and turnovers. Some of the risky stuff
worked (Including the winning throw of the last game), but it’s not a
sustainable way of playing.</p>
Fgiving XX
2015-11-15T16:29:32-05:00
2015-11-15T16:29:32-05:00
6929840317267847
<p>A bit of ultimate, skiils and frolf in good ol Troy. I did decent in the pull comp but sucked at TRC and accuracy. The weather was cold but
decent, the partys were both some of the best that we’ve thrown, and Diana had fun the whole time (except frolf), so I’ll count the weekend
a victory.</p>
40 Burpees for Time
2015-11-12T11:12:29-05:00
2015-11-12T11:12:29-05:00
9254257794749353
<p><span class="workout-unit"><span class="number">1</span>:<span class="number">54</span> </span></p>
Miami Vice
2015-11-08T16:28:24-05:00
2015-11-08T16:28:24-05:00
6742182876581634
<p>Two days of beach ultimate in Miami. A fun tourney with a bit of wind and a good amount of partying. We played decently well most of the
time, though shitty sometimes. Ended up losing in semis to a Seattle team.</p>
CFNH: Snatch
2015-11-04T21:01:00-05:00
2015-11-04T21:01:00-05:00
9164461248586844
<h2>Skills</h2>
<ul>
<li>5x5 Power Snatch. Focus on form, don’t go heavy.</li>
</ul>
<p>I did most of my sets at <span class="workout-unit"><span class="number">85</span>lb </span>. My main issue was that I didn’t extend my hips well enough and didn’t keep the bar close to my body,
which also caused me to rock backwards as I moved the bar into place at the end of the lift. I got better towards the end of the reps.</p>
<h2>WOD</h2>
<p>AMRAP in 15 minutes of:</p>
<ul>
<li>10/arm DB Snatches</li>
<li>15 Box Jumps</li>
<li>10 Push Ups</li>
</ul>
<p>I hit <span class="workout-unit"><span class="number">6</span> </span> rounds plus a single DB snatch at the end. I used a <span class="workout-unit"><span class="number">30</span>lb </span> dumbbell and a <span class="workout-unit"><span class="number">24</span>inch </span> box.</p>
CFNH: Split Jerks and Abs
2015-11-02T22:09:49-05:00
2015-11-02T22:09:49-05:00
8906688359183310
<h2>Strength / Skill Work</h2>
<ul>
<li><span class="workout-unit"><span class="number">5</span>@<span class="number">95</span>,<span class="number">95</span>,<span class="number">105</span>lb </span> Split Jerk</li>
<li><span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">105</span>lb </span> Ab Roll Outs</li>
</ul>
<h2>WOD</h2>
<p>For Time: 150 AbMat Situps (or Tuckups)</p>
<p>At the top of each minute (including the 1st minute), complete 5 Push Press @ 75% of part 1</p>
<p>I finished in <span class="workout-unit"><span class="number">7</span>:<span class="number">47</span> </span> with a <span class="workout-unit"><span class="number">75</span>lb </span> bar.</p>
Woodbridge Indoor
2015-11-01T13:25:21-05:00
2015-11-01T13:25:21-05:00
6997669071153139
<p>Our closest Woodbridge game yet. We went down a few points early, then clawed our way back to win by a couple. The endzones were really
shallow this time, so the deep game was limited. We threw a lot of difficult throws that were turns, and didn’t play defense that well.
Granted, much of our team was hung over from Bosco’s wedding the night before and from various other Halloween parties.</p>
Boston Goalty Tourney
2015-10-31T13:19:53-04:00
2015-10-31T13:19:53-04:00
9191296879796326
<p>Played a really fun goaltimate tournament in Boston. The tourney was really high-level - all elite club players who play a lot of goalty. I
started out playing pretty poorly but learned a lot and got significantly better throughout the day. Our team lost all our games, but then
we played a few hours of pickup, which was even better than the games.</p>
<p>The main things I learned are that the easiest way to score is to get the disc in front of the goal, in the middle. Then have one person
stand behind the scoring circle (a few feet back). This forces their defender to choose to look at them or the thrower. It also makes sure
they can’t hang out in the middle, and have to either play tight on you (which lets you cut in for the goal) or play loose, which lets the
thrower throw it over them to you. You can also score by making a horizontal cut behind the goal into the scoring space. In general, as with
ultimate, its easiest to score by cutting into the space where you want the disc, not by already being there.</p>
<p>After the tourney, we went to a space-themed Halloween party, played a bunch of flipcup, ate delicious pie, and hoverboarded on PK’s balance
board. I got home after 3am.</p>
Home Workout
2015-10-30T19:09:40-04:00
2015-10-30T19:09:40-04:00
4323618467045686
<p>Did a quick home workout. KB swings, SLDLs, press, goblet squats, toes to bar, ab wheel rollouts, ab wheel pushups, foam rolling.</p>
WUDI Indoor
2015-10-29T19:16:43-04:00
2015-10-29T19:16:43-04:00
6586540883951308
<p>Another strong finish by the Rockford Peaches in fall league, though we played quite poorly in our second game. The guys didn’t have many
subs, so our rotation was pretty tight. Our decision-making got really bad in the second game, especially towards the end. There was a
10-minute stretch right out of half where neither team scored a goal. We even called a timeout to talk about reining in our throws and going
for the easy ones, but then kept making bad choices even after that. In the end, we did manage to turn down the aggresiveness and score some
easy, patient goals. It also helped that the other team was missing Bosco, their best player.</p>
<p>Since Halloween is on Saturday, we all dressed up as the Peaches - pink dresses, red socks and hats. Our team was the best-dressed of the
evening.</p>
CFNH: Front Squats and Pullups
2015-10-28T19:10:49-04:00
2015-10-28T19:10:49-04:00
4738903448210483
<h2>Strength / Skill Work</h2>
<ul>
<li>6,4,2,4,3 Front Squat (rest 1:30 after each set)</li>
<li>Strict Pullups (AMRAP -1)</li>
</ul>
<p>Squats were <span class="workout-unit"><span class="number">6</span>@<span class="number">95</span>lb </span>, <span class="workout-unit"><span class="number">4</span>@<span class="number">125</span>lb </span>, <span class="workout-unit"><span class="number">2</span>@<span class="number">155</span>lb </span>, <span class="workout-unit"><span class="number">4</span>@<span class="number">155</span>lb </span>, <span class="workout-unit"><span class="number">3</span>@<span class="number">175</span>lb </span>. Pullups were pretty weak. I think I only did
3-4 each time. Was feeling pretty sore from earlier.</p>
<h2>WOD</h2>
<p>For Time - 8:00 Cap</p>
<ul>
<li>21,15,9 Front Squats</li>
<li>15,12,9 Pullups</li>
</ul>
<p><span class="workout-unit"><span class="number">4</span>:<span class="number">17</span> </span> with <span class="workout-unit"><span class="number">85</span>lb </span> for front squats.</p>
<p>I scaled the pullups down to 15,12,9 because I didn’t think I could do 21-15-9 fast, and the goal was to go fast and not struggle too much.
It ended up being basically exactly right. I do wish I knew that Rx weight for squats was 95. I’m pretty sure I could have done that.</p>
CFNH: Deadlifts and Cleans
2015-10-27T08:54:01-04:00
2015-10-27T08:54:01-04:00
8979418589005317
<h2>Strength / Skill Work</h2>
<ul>
<li>4x Power Clean Complex (3 DL + 3 Power Cleans + 3 HPC, rest 1:30)</li>
<li>4x8 Dead Bugs (8/side, rest 1:00)</li>
</ul>
<p>Don’t take your hands off the bar. Build each set so the last one is tough, but with proper form.</p>
<p>I topped out at <span class="workout-unit"><span class="number">115</span>lb </span> for the complex.</p>
<h2>WOD</h2>
<p>3 rounds for time:</p>
<ul>
<li>15 Power Cleans</li>
<li>20 Tuck ups</li>
<li>15 Deadlifts</li>
</ul>
<p>Clean and DL weight is the same. Should be one you can do the cleans in 2-3 sets. Do not exceed 85% of part 1.</p>
<p>I finished in <span class="workout-unit"><span class="number">9</span>:<span class="number">04</span> </span> with a <span class="workout-unit"><span class="number">100</span>lb </span> bar.</p>
Woodbridge Indoor
2015-10-25T12:17:28-04:00
2015-10-25T12:17:28-04:00
2465383031749733
<p>Played an hour of indoor at Woodbridge. We played a team of fairly young but very athletic players. They all ran pretty hard, and one guy
had really nice throws that he used to find the endzone a lot. They only had one girl, but she also played very well most of the time. She
got really tired at the end. Our team was lacking most of our strong players, and we didn’t play very well at first. Eventually we got our
shit together and stopped turning it over so much.</p>
CFNH: Squats
2015-10-23T23:20:21-04:00
2015-10-23T23:20:21-04:00
1600128530017771
<h2>Strength / Skill Work</h2>
<ul>
<li>6,4,2,4,3 Back Squats (rest 1:30 after each set)</li>
<li>5x6 <a href="https://www.youtube.com/watch?v=MBsDSSHzeJA">Batwings</a> (rest 1:30 after each set)</li>
</ul>
<p>Squat weights:</p>
<ul>
<li>First set of 6 should be around 55% of 1RM</li>
<li>2nd set of 4 should be heavier than 1st set of 4</li>
<li>Last set of 3 should be same, or more, than set of 2</li>
</ul>
<p>My squats were <span class="workout-unit"><span class="number">6</span>@<span class="number">125</span>lb, <span class="number">4</span>@<span class="number">155</span>lb, <span class="number">2</span>@<span class="number">205</span>lb, <span class="number">4</span>@<span class="number">175</span>lb, <span class="number">3</span>@<span class="number">205</span>lb </span>, and I used <span class="workout-unit"><span class="number">30</span>lb </span> DBs for the batwings.</p>
<p>The coaches told me that I tend to come up on my toes during the squat. I took my sneakers off and went barefoot for the last few sets,
which seems to have helped a good amount. The cues I need to focus on are squeezing my butt the whole time (starting at the bottom and up
through the whole set) and pushing with my heels.</p>
<h2>WOD</h2>
<p>4 Rounds for Reps</p>
<ul>
<li>5 Back Squats @70% of 1RM</li>
<li>Max Unbroken Ring Rows (up to 20)</li>
</ul>
<p>Between each round, rest 2x as long as your round took.</p>
<p>I used <span class="workout-unit"><span class="number">155</span>lb </span> for back squats and did <span class="workout-unit"><span class="number">20</span>,<span class="number">8</span>,<span class="number">8</span>,<span class="number">7</span> </span> ring rows.</p>
WUDI Indoor
2015-10-22T23:15:43-04:00
2015-10-22T23:15:43-04:00
4049763060224590
<p>Two games, two very different results. First game, we smoked our opponents. We scored twice as many points as they did, which is pretty
difficult to do in indoor. We were even missing our first-round guy, and started off with almost no guy subs because many of our guys were
running late. Still, we played well, moved the disc to the break side easily, and got a lot of Ds.</p>
<p>Second game, the exact opposite. We started off pretty weak and went down 5-1. After a timeout, we refocused and picked up our game, but we
still struggled with poor spacing and unforced mistakes. Our opponents backed us hard and forced us to cut under, which we did. But we moved
the disc to the open side too readily and got stuck in the black hole corner too often. People didn’t stay out of the endzone, so scoring
was also difficult. And on turns, our defense was lacking. We did close the gap to 3 points at the very end, but they were in control the
whole time and milked the clock nicely to end the game.</p>
CFNH: Split Jerk
2015-10-21T19:28:13-04:00
2015-10-21T19:28:13-04:00
4220337467605247
<h2>Strength / Skill Work</h2>
<p>4 rounds of:</p>
<ul>
<li>3 Split Jerk</li>
<li>12 Russian Twist (6 per side) with 2sec pause per side</li>
</ul>
<p>Built up to <span class="workout-unit"><span class="number">105</span>lb </span> split jerk. Used a <span class="workout-unit"><span class="number">15</span>lb </span> plate for the twists.</p>
<h2>WOD</h2>
<p>5 rounds for time:</p>
<ul>
<li>6 Split Jerks @ 80% max weight from part 1</li>
<li>20 AbMat situps</li>
</ul>
<p><span class="workout-unit"><span class="number">7</span>:<span class="number">47</span> </span> with an <span class="workout-unit"><span class="number">85</span>lb </span> bar.</p>
Clambake
2015-10-18T15:42:11-04:00
2015-10-18T15:42:11-04:00
6735266226649620
<p>After lot of team shifts and last-minute scrambling for players, we scraped together a squad to send to Clambake. I only knew half the team
going into the weekend, but they turned out to be a great bunch. We also had people drop and pick up as the tourney progressed. We ended up
winning all our pool games and making it all the way to semis before Silence of the Clams knocked us out. The weekend was cold and windy on
the whole, so a lot of games were upwind-downwind turnoverfests. Our “bobbing for shots” game went over really well during the day. The game
didnt make it to the party because we went hard pretty early and lost focus.</p>
WUDI Indoor
2015-10-15T21:27:59-04:00
2015-10-15T21:27:59-04:00
8003789997897954
<p>2 games of indoor. Had decent subs, so wasn’t too tired. I did convince
Diana to play too :-)</p>
CFNH: Cleans and Box Jumps
2015-10-14T20:59:18-04:00
2015-10-14T20:59:18-04:00
9767244206664538
<h2>Strength / Skill Work</h2>
<ul>
<li><span class="workout-unit"><span class="number">95</span>,<span class="number">115</span>,<span class="number">125</span>lb </span> Power Clean Lift Offs (lift to position 2 x2, lift to pos 1 x2, power clean x2)</li>
</ul>
<p>Each set consists of 6 movements. The goal is to reinforce keeping the bar close and sweeping through position 1</p>
<ul>
<li><span class="workout-unit"><span class="number">30</span>,<span class="number">33</span>,<span class="number">35</span> inch </span> Box Jumps 3x3 @ a challenging height</li>
</ul>
<h2>WOD</h2>
<p>4 Rounds, rest 1:30 after each round. Each round is 45 seconds long. At the start of each round, do 12 box jumps or as many box jumps as you
can do in 20 seconds. After 12 box jumps or 20 seconds (whichever happens first), do as many Power Cleans as you can for the remainder of
the round.</p>
<p>My scores were <span class="workout-unit"><span class="number">9</span>+<span class="number">5</span>, <span class="number">9</span>+<span class="number">5</span>, <span class="number">11</span>+<span class="number">5</span>, <span class="number">10</span>+<span class="number">5</span> </span> using a <span class="workout-unit"><span class="number">24</span>in </span> box and <span class="workout-unit"><span class="number">95</span>lb </span> on the bar for cleans. I had to do step-downs for box
jumps instead of jumping down because I dont want to aggravate my tendonitis.</p>
CFNH: Squat Day
2015-10-12T19:22:15-04:00
2015-10-12T19:22:15-04:00
1993701583363475
<h2>Strength / Skill Work</h2>
<ul>
<li>3x5 Tempo Front Squat, building to 65-75% of FS. 1 squat = 5sec descent, 1sec pause, explode up, 1sec reset at the top.</li>
<li>3x8 Supinated Barbell Row (palms facing away from you)</li>
</ul>
<p>Used <span class="workout-unit"><span class="number">105</span>lb </span> for the squats, <span class="workout-unit"><span class="number">85</span>lb </span> for the rows.</p>
<h2>WOD</h2>
<p>For Time (18min Time Cap):</p>
<p>30/20/10 reps of:</p>
<ul>
<li>Front Squats @ 40% of 1RM</li>
<li>Pull Ups</li>
<li>400m Run (I subbed in 24cal on the air bike)</li>
</ul>
<p><span class="workout-unit"><span class="number">17</span>:<span class="number">15</span> </span> with <span class="workout-unit"><span class="number">75</span>lb </span> on the front squat.</p>
<p>The most difficult part was the second round. The pullups got really slow (2 at a time
sometimes) and the bike was really tiring on my arms. The last set wasn’t as bad because I banged out the squats and pullups in one set,
then powered through on the bike to make sure I got done before the cap.</p>
Woodbridge Fall League
2015-10-11T19:03:05-04:00
2015-10-11T19:03:05-04:00
2813634566039692
<p>Played Woodbridge fall league with Team Reptar. Our opponents were pretty weak, so it wasn’t the best game, but I still enjoyed the
unexcepted opportunity to run around and play. Gonna start playing with them every weekend, I think.</p>
Wudi fall league
2015-10-08T23:41:21-04:00
2015-10-08T23:41:21-04:00
5151196001817286
<p>First night of fall league. Met my team, which turned out to be pretty
cool. I was told it was very top-heavy, but I think all the players are at
least decent. No one’s unathletic. We lost our first game to Bosco’s team
by 1, then beat shockey’s team by 1. Everyone played well, though some of
the newer players need some coaching. I got a decent number of Ds (mostly
poach Ds) and threw some nice goals (mostly to Kamil). Indoor is a great
workout.</p>
CFNH: Oly Day
2015-10-07T20:53:02-04:00
2015-10-07T20:53:02-04:00
3992829009632941
<h2>Strength/Skill Work</h2>
<ul>
<li>Heaving Snatch Balance (3x5 Rest 1:00). Add weight as form & mobility allow.</li>
<li>Turkish Get Up (3x3 per arm, Rest 1:00)</li>
</ul>
<p>I worked up to <span class="workout-unit"><span class="number">70</span>lb </span> on the snatch balance and <span class="workout-unit"><span class="number">30</span>lb </span> on the getups.</p>
<h2>WOD</h2>
<p>15:00 AMRAP</p>
<p>Starts with 1000m Row Buy In</p>
<p>Then with time remaining:</p>
<p>Start with X=1 and increase X by 1 each round</p>
<ul>
<li>X DB Snatches per arm</li>
<li>X DB Lunge Steps per leg</li>
<li>X Burpees</li>
</ul>
<p>Got <span class="workout-unit"><span class="number">6</span> </span> rounds + <span class="workout-unit"><span class="number">9</span> </span> DB snatches (5 left arm, 4 right arm). Used a <span class="workout-unit"><span class="number">30</span>lb </span> dumbbell. Switched to goblet squats instead of lunges halfway through because my tendonitis was bothering me.</p>
Nationals 2015
2015-10-03T12:30:01-04:00
2015-10-03T12:30:01-04:00
3380670500062901
<p>3 days of ultimate with Metro North. Played 7 games total. Didn’t play that great overall, but improved throughout the weekend. Best game was the last game against Wildcard.</p>
<p>In general, my main places to improve are fitness (as always), throwing, and switching my mindset from D to O. My biggest issue was too many bad throwing decisions after getting a turn. I play much better when I look for breaks and move the disc quickly, not try to huck it. I don’t think I completed any hucks at all this weekend.</p>
<p>Btw, we finished 7th at nationals and qualified for the Pro Flight for next year.</p>
<p><em>I believe that love will find a way.</em></p>
Metro North Mini
2015-09-24T20:51:01-04:00
2015-09-24T20:51:01-04:00
5214490866986911
<p>Last mini before nationals. We had 4 guys and 4 girls, so we had a good rotation going and a good mix of 2-1 and 1-2. I even got to play on the same line as Shockey, for the first time all season.</p>
CFNH: Shoulder Press
2015-09-23T22:11:00-04:00
2015-09-23T22:11:00-04:00
1770721294630924
<h2>Strength/Skill Work</h2>
<p>Work on shoulder press. Build up to a heavy single. I started at 50% of my last PR (~70lb) and worked up to 1x105lb.</p>
<h2>WOD</h2>
<p>5 rounds for time of:</p>
<ul>
<li>6 Push Press (from floor) @ your shoulder press 1RM</li>
<li>10 box jumps (my heel is still hurt so I subbed in 4 calories on the AirBike instead of box jumps)</li>
</ul>
<p>I used 105lb for my weight and finshed in <span class="workout-unit"><span class="number">7</span>:<span class="number">15</span> </span>. I did the first two PP sets unbroken, and split the rest 3/3.</p>
<p>Feels good to back to the gym.</p>
Regionals with Metro North
2015-09-18T19:08:02-04:00
2015-09-18T19:08:02-04:00
7953137530418748
<p>My first Northeast regionals experience. Pool play on Saturday was fairly
easy. I think we beat every team by at least 6-7 points. Winning our pool
put us up against Slow White in semis. That was one of the best games we’ve
played all year. I didn’t play much (only a few points), but the team
played well as a whole and we won on universe point. Since there are 4 bids
this year, winning against Slow (only the 2nd time I’ve ever beaten them)
made sure that we qualified for nationals, since we couldn’t do worse than
3rd at that point.</p>
<p>On Sunday, we played Wildcard in the finals. The game was decent but they
played very strong D, went up 8-6 in the first half, then scored a few more
breaks in the second to seal the win. Then we played Slow White again in
the 2-3 placement game. Once again a solid game. This time they came out on
top. Our defense converted 2 breaks (same as Saturday) but O gave up a few
more that we couldn’t make up for.</p>
<p>T minus 18 days until Nationals.</p>
Gym with Ross
2015-08-31T18:58:59-04:00
2015-08-31T18:58:59-04:00
4038887140868641
<p>Quick gym workout with Ross. Did a bunch of free-weight and bodyweight stuff including DB Snatch, DB Swings, Goblet Squats, Bosu Ball
Rollouts, Handstand Pushups, SLDLs, Pullups, and Press. Finished with 2 rounds of 90 seconds of plank and 90 seconds of wall sits.</p>
Hat Tourney in Enfield
2015-08-15T20:47:10-04:00
2015-08-15T20:47:10-04:00
5354068380578311
<p>Signed up last-minute for a hat tournament in Enfield (just north of Hartford). Ended up on Barb and Timmer’s team. We started off weak, getting crushed in our first game. But then we dug in and won the next two pool games and three straight semis games to win the tourney. The final was us vs. the team we lost to first game. We were really tired (the day was HOT) and had lost some players to injury and concerts, so we picked up a few replacements. They also lost their best player, but picked up quality replacements as well. Victory was sweet, esp because we got a round of free wings for winning. I also met a bunch of cool CT ultimate players.</p>
Handstands
2015-08-13T21:51:28-04:00
2015-08-13T21:51:28-04:00
2793180066839443
<h2>Strength/Skill Work</h2>
<p>4 rounds of:</p>
<ul>
<li>5 Eccentric Handstand Pushups, focussing on form</li>
<li>8 DB Skull Crushers</li>
</ul>
<p>My handstand form was pretty weak. I tended to arch my back too much. Most of the reps, I focussed on bringing my ribs in, keeping my body tight, and my hands close to the wall. The coach gave me a good cue to focus on form: lie down facedown on the mat with your arms overhead against the bottom of a wall. That’s the form for a handstand. Focus on what that feels like and keep that form.</p>
<p>For skull crushers, I used <span class="workout-unit"><span class="number">12.5</span># </span> dumbbells, but should go up next time.</p>
<h2>WOD</h2>
<p>Two 6min AMRAP WODs with a twist. Each WOD starts with a buy-in, which you have to do before you start counting rounds.</p>
<p>Rest 3 min between WODs</p>
<h3>First WOD</h3>
<p>Buy-in: 100m Bear Crawl. Then, with the time remaining:</p>
<ul>
<li>100m Run</li>
<li>10 Box Jumps (24in)</li>
</ul>
<p>Did 3 rounds, the run, and 7 box jumps in the 4th round. So close…</p>
<h3>Second WOD</h3>
<p>Buy-in: 400m Run. Then,</p>
<ul>
<li>20 Total Walking Lunge Steps</li>
<li>10/arm DB Snatch</li>
</ul>
<p>Got through 2 rounds plus 10 snatches with one arm.</p>
Mini
2015-08-11T18:00:00-04:00
2015-08-11T18:00:00-04:00
4529633745628262
<p>Got home from Crossfit just in time to see that a critical mass had gathered for mini. Ended up going despite feeling tired, and was pretty happy that I went. Special guest Tree joined us for the games. We played for a while, then finished with a 3-team round-robin.</p>
CFHN: Squats and Abs
2015-08-11T14:22:00-04:00
2015-08-11T14:22:00-04:00
5049773652588963
<h2>Strength/Skill Work</h2>
<ul>
<li>Back Squat 3x5 @ 75% 1RM</li>
<li>Ab Rollouts 3x10</li>
</ul>
<p>Used 170lb for the squats and 25lb plates on a bar for the rollout. Rollouts were harder than what I’m used to with the ab wheel.</p>
<h2>WOD</h2>
<p>For Time:</p>
<ul>
<li>20 Back Squats (from floor)</li>
<li>40 Tuck Ups</li>
<li>400m Run</li>
<li>15 Back Squats</li>
<li>30 Tuck Ups</li>
<li>300m Run</li>
<li>10 Back Squats</li>
<li>20 Tuck Ups</li>
<li>200m Run</li>
</ul>
<p>Did it in <span class="workout-unit"><span class="number">12</span>:<span class="number">29</span> </span> with 115lb on the bar. Cleaning/pressing the bar off the floor before each set was an interesting new twist.</p>
CFNH: Press Day
2015-08-10T14:17:16-04:00
2015-08-10T14:17:16-04:00
3613941101624677
<h2>Strength/Skill Work</h2>
<p>4 rounds of:</p>
<ul>
<li>6 Shoulder Press, building up to 70% 1RM</li>
<li>Ring Push Ups</li>
</ul>
<p>65lb press, 5 pushups per round</p>
<h2>WOD</h2>
<p>15:00 AMRAP</p>
<ul>
<li>10 Push Press (from floor)</li>
<li>10 Box Jumps (24in box)</li>
<li>10 Push Ups</li>
<li>Run: 50m * # of rounds (so 50m first round, 100m second round, etc)</li>
</ul>
<p>Got through exactly 5 rounds, using 75lb for the push press. I picked up the bar for the 6th round, but didn’t get any reps in.</p>
CFNH: Oly Day
2015-08-07T18:24:44-04:00
2015-08-07T18:24:44-04:00
6295172713246030
<h2>Strength/Skill Work</h2>
<ul>
<li>5x5 Overhead Squat, building up to heavy weight</li>
<li>60 seconds Double Unders practice</li>
</ul>
<p>I suck at OHS. Only got up to 55lb on that. But I did manage to do 4 double
unders in a row on two separate occasions.</p>
<h2>WOD</h2>
<p>The WOD was a progression of overhead squats and double-unders, but I
subbed in 2 x singles because I can’t do doubles yet.</p>
<p>For time:</p>
<ul>
<li>10 OHS, 100 singles</li>
<li>8 OHS, 80 singles</li>
<li>6 OHS, 60 singles</li>
<li>4 OHS, 40 singles</li>
<li>2 OHS, 100 singles</li>
</ul>
<p>I used just the bar (so <span class="workout-unit"><span class="number">45</span>lb </span>) for the squats. Finished the whole
thing in <span class="workout-unit"><span class="number">6</span>:<span class="number">30</span> </span>. The cutoff was 8 minutes for the whole thing, and
there were cutoffs for each round to move onto the next round, but I didn’t
hit any.</p>
CFNH: Track Day
2015-08-06T17:14:04-04:00
2015-08-06T17:14:04-04:00
5851835085107450
<h2>Sprints</h2>
<p>5 sprints through a 6-cone serpentine, finishing each with a sprint to the start. 2min rest between sprints.</p>
<p>My times: <span class="workout-unit"><span class="number">13.07</span>, <span class="number">12</span>:<span class="number">45</span>, <span class="number">12</span>:<span class="number">11</span>, <span class="number">12</span>:<span class="number">04</span>, <span class="number">12</span>:<span class="number">11</span> </span>. 12:04 was also the class record. I tried several times to beat it but couldn’t quite do it. I also ran
one lap at 11:37 but we’re not counting it because I missed two cones.</p>
<h2>WOD</h2>
<p>“The Warmup WOD”"</p>
<p>15min AMRAP:</p>
<ul>
<li>25m High Knees</li>
<li>25m Butt Kicks</li>
<li>10m of Inch Worms (no push up)</li>
<li>20 Walking Lunge Steps</li>
<li>10 KB Swings</li>
<li>10 Goblet Squats</li>
</ul>
<p>I used a 44lb KB for the swings and squats. Got through 4 rounds + everything up to KB swings on the 5th round. Could have probably banged out the swings
and squats if I’d had another 40 seconds or so.</p>
<h2>Bonus</h2>
<p>I was the only person in the class, and we had some spare time at the end, so I worked on bar muscle ups. I ended up doing one clean muscle up on the bar -
possibly my first ever that I did with good form.</p>
Birthday Mini
2015-08-04T10:45:08-04:00
2015-08-04T10:45:08-04:00
7937432959073029
<p>Played about 2 hours mini with some Metro North and New Haven folks. The quality was very good. Most games had no more than 1-2 turns, and some had no turns at all.</p>
<p>After mini, went to Walrus & Carpenter for my birthday dinner.</p>
CFNH: Pull Day
2015-08-03T18:16:54-04:00
2015-08-03T18:16:54-04:00
2736114373838302
<h2>Strength/Skill Work</h2>
<ul>
<li>SLDL: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">30</span>lb dumbbells </span></li>
<li>GHD Situps: <span class="workout-unit"><span class="number">3</span>x<span class="number">15</span> </span></li>
</ul>
<h2>WOD</h2>
<p>4 rounds for time of:</p>
<ul>
<li>15/arm KB Swings @ 35lb</li>
<li>15 Weighted AbMat Situps @ 15lb</li>
<li>400m Run</li>
</ul>
<p>Time: <span class="workout-unit"><span class="number">13</span>:<span class="number">04</span> </span></p>
<p>Pushed pretty hard on the WOD. I gained a bunch of time on everyone during the first 400m run, then maintained my lead throughout. People caught up to me
toward the end but I pushed hard on the last run and came in first by 2 seconds.</p>
CFNH: Push Day
2015-07-29T19:27:02-04:00
2015-07-29T19:27:02-04:00
9552806374445067
<h2>Strength / Skill Work</h2>
<p>4 rounds of:</p>
<ul>
<li>5 Shoulder Press, building to a tough set of 5</li>
<li>Ring Push Ups (AMRAP - 1 reps)</li>
</ul>
<p>I did <span class="workout-unit"><span class="number">4</span>x<span class="number">5</span>@<span class="number">65</span>lb </span> Press and <span class="workout-unit"><span class="number">8</span>,<span class="number">7</span>,<span class="number">5</span>,<span class="number">5</span> </span> ring pushups</p>
<h2>WOD</h2>
<p>Three 4min AMRAPS, 2min rest between each.</p>
<h3>One</h3>
<ul>
<li>10 <a href="https://www.youtube.com/watch?v=tL4Ygzz20gk">Renegade Rows</a></li>
<li>10 Wall Balls</li>
</ul>
<p>I did 3 rounds + 3 rows @ 14lb wallball and 20lb dumbbells</p>
<h3>Two</h3>
<ul>
<li>8 Push Press (from floor)</li>
<li>8 <a href="https://www.youtube.com/watch?v=xssoo6KJ3DA">Slam Balls</a></li>
</ul>
<p>3 rounds + 1 rep @ 65lb bar and 10lb slam ball</p>
<h3>Three</h3>
<ul>
<li>30 Shoulder Taps (15 per side)</li>
<li>65 Jump Rope Singles</li>
</ul>
<p>2 rounds + 27 taps</p>
Wildwood 2015
2015-07-26T20:28:52-04:00
2015-07-26T20:28:52-04:00
3784266581318913
<p>In some ways the worst Wildwood yet. Cops were super annoying, got a $333 ticket for open display of alcohol. Played quite poorly most of the time.
Shrooms didn’t do much. Diana wasn’t there.</p>
<p>In another sense, tourney was pretty good. Weather was great - not scorching hot, not pouring rain. Cline’s dance party at Stardust was sick. Stayed up
till 4am both nights, got quite drunk but wasn’t hung over. Partied with lots of people I like. Played well against Rabs and Humiliswag. Saved a bunch of
money by sleeping in my car (the ppl whose house I slept in front of were not too happy). Chilled with Jennie, Barb, Robb and Max a good amount.</p>
Philly Invite
2015-07-19T20:27:09-04:00
2015-07-19T20:27:09-04:00
6849444940442380
<p>Played a lot, esp on Saturday. Weather was super hot. Started off well, then went crazy and couldn’t stop hucking it away. Sunday was hotter and more
humid, but we had a few subs and I felt way better. Didn’t cramp at all, had 0 turns, played fairly well.</p>
<p>We beat Muff N' Men in the finals to win the tourney.</p>
40 Burpees For Time
2015-07-13T04:34:13-04:00
2015-07-13T04:34:13-04:00
4910977838073557
<p><span class="workout-unit"><span class="number">1</span>:<span class="number">48</span> </span></p>
Ow My Knee 2015
2015-07-12T01:48:21-04:00
2015-07-12T01:48:21-04:00
7335181013705499
<p>Two days of fun in the sun with the sharkfuckers. Played 7 games with a
combined point diff of 94-45. Wasn’t too tired because we didn’t have that
many points to play. I had some silly turns of Sat but tightened it up on
Sunday. The finals was my best game - no turns, at least 4 assists, a
handful of Ds, and a hand block followed by a Rochester for the goal. We
won $1000, threw it in the air, swam in it naked and swaggered around as
much as we could.</p>
CFNH: Deadlifts, Russian Twists, HPC, Jump Rope
2015-07-06T18:58:09-04:00
2015-07-06T18:58:09-04:00
9247184340586726
<h2>Skills/Strength</h2>
<p>5 rounds of:</p>
<ul>
<li>7 Deadlift @ 60% 1RM</li>
<li>14 Russian Twist with 2sec pause on each side</li>
</ul>
<p>Based on my last deadlift set (5@295), I estimated my 1RM at 345lb. So I went with <span class="workout-unit"><span class="number">205</span>lb </span> for the deadlifts. It was fairly heavy but
I don’t think I struggled on any rep. I used <span class="workout-unit"><span class="number">10</span>lb </span> for the twists - definitely too light.</p>
<h2>WOD</h2>
<p>For time:</p>
<ul>
<li>10 Hang Power Cleans, 100 Jump rope singles</li>
<li>8 Hang Power Cleans, 80 Jump rope singles</li>
<li>6 Hang Power Cleans, 60 Jump rope singles</li>
<li>4 Hang Power Cleans, 40 Jump rope singles</li>
<li>2 Hang Power Cleans, 20 Jump rope singles</li>
</ul>
<p>I used <span class="workout-unit"><span class="number">105</span>lb </span> for the cleans and finished in <span class="workout-unit"><span class="number">7</span>:<span class="number">03</span> </span>.</p>
Lateral Work, Defense, Throwing
2015-07-05T23:23:49-04:00
2015-07-05T23:23:49-04:00
5421892163317953
<p>Ladder stuff, lateral skips, 5-10-5, serpentine, marking and throwing
drills. Finished with hucks with Miriam.</p>
CFNH: Hero WOD - Whitten
2015-07-04T10:36:39-04:00
2015-07-04T10:36:39-04:00
5194717268214331
<p>5 rounds for time:</p>
<ul>
<li>22 KB Swings (started with 44lb, switched to 53lb for the last two sets)</li>
<li>22 Box Jumps (20" box)</li>
<li>400m Run</li>
<li>22 Burpees</li>
<li>22 Wallballs (16lb ball)</li>
</ul>
<p>~<span class="workout-unit"><span class="number">36</span> min </span></p>
<p>We did it as a partner workout, so my partner and I each did half of everything (except we ran the 400m together). He was an older guy, pushing 60, so he
wend slower than I did and I had a good amount of rest. Still, he pushed hard and I went as fast as I could on the exercises, so a good workout.</p>
CFNH: Heavy Squats, Quad-Focused AMRAP
2015-07-01T22:59:36-04:00
2015-07-01T22:59:36-04:00
8347908276334822
<h2>Strength/Skills</h2>
<p>20-30 minutes of back squats, working up to a heavy single. I started at 5x135lb and worked up to <span class="workout-unit"><span class="number">1</span>x<span class="number">225</span>lb </span>.</p>
<h2>WOD</h2>
<p>AMRAP in 7 minutes:</p>
<ul>
<li>10 Air Squats</li>
<li>8 High KB Swings (44lb)</li>
<li>6 Lunge Steps (3/leg)</li>
<li>4 Goblet Squats (44lb)</li>
<li>Burpees</li>
</ul>
<p>I did <span class="workout-unit"><span class="number">6</span> rounds + <span class="number">7</span> air squats </span>.</p>
CFNH: Run, Push Press, Pullups, Burpees
2015-06-29T15:15:30-04:00
2015-06-29T15:15:30-04:00
4152938681914262
<h2>Warmup</h2>
<ul>
<li>4x6 Push Press: <span class="workout-unit"><span class="number">85</span>lb </span></li>
<li>4x60 seconds (cumulative) hollow hold. My single best hold was <span class="workout-unit"><span class="number">30</span> </span>
seconds.</li>
</ul>
<h2>WOD</h2>
<p>4 rounds for time of:</p>
<ul>
<li>200m Run</li>
<li>10 Push Press (65lb)</li>
<li>10 Pullups</li>
</ul>
<p>Halfway through (after 2 rounds), do 20 burpees.</p>
<p>My time was <span class="workout-unit"><span class="number">12</span>:<span class="number">19</span> </span></p>
Footwork, Lateral Work and Throwing
2015-06-28T19:49:50-04:00
2015-06-28T19:49:50-04:00
4908429601570713
<p>Met Miriam at Bayview Park for a quick workout. Did a bunch of ladder
drills and resisted sprints. Turns out you can make a great resistance band
by tying two bike tubes together. After that, we worked on lateral skips
(also resisted) and sprint starts. Finished with half an hour of throwing.</p>
Crossfit Free Trial
2015-06-27T17:10:15-04:00
2015-06-27T17:10:15-04:00
7917328316400993
<p>Went to a free trial class at CrossFit New Haven. Class was not as intense as a real session, but a good intro. I pretty much intended to go there
already, so this was more like a sanity check to make sure they’re not crazy (and get a free workout in).</p>
<p>AMRAP in 10 min of:</p>
<ul>
<li>6 burpees</li>
<li>9 box jumps (18" box)</li>
<li>12 KB swings (12kg)</li>
</ul>
<p>I did <span class="workout-unit"><span class="number">7</span> rounds </span> plus 3 burpees.</p>
Summary Of The Last 1.5 Months
2015-06-25T20:05:45-04:00
2015-06-25T20:05:45-04:00
8300173936852240
<p>Didn’t do too much in the way of workouts conditioning. Mostly played ultimate:</p>
<ul>
<li>4 hours at a PoNY tryout. Didn’t make the team.</li>
<li>2 days at Mixed Easterns with Metro North. Handled a lot.</li>
<li>1-day round-robin at Lums Pond in DE. Played against AG, AMP, Tyranis and Jug Handle. Also handled a good amount, primarily for the D line.</li>
<li>3 days at Windmill Windup with Cambridge. Played a lot against some good teams. Fairly happy with my play. Got one of the most difficult and awesome
layout Ds of my life.</li>
<li>4 days of beach ultimate at Bar Do Peixe. Definitely more relaxed that the rest of the tourneys, but still a lot of fun and pretty high quality. Played
a total of 11 games, though they were about half an hour each. Played with some awesome women, including probably the best girl in Portugal. Highlights
include my first layout handblock, a hammer handblock, some good D and strong intensity and focus under pressure (sometimes). Also ridiculous partying
every single night, especially Saturday and Sunday.</li>
</ul>
<p>Today, a return to real workouts. Threw with Miriam at Wooster Square for over an hour. Worked on torso torque on my flicks, spin on my leftie backhands, and flight path on my hammers.</p>
Sri Lanka + Malaysia Summary
2015-05-13T11:48:58-04:00
2015-05-13T11:48:58-04:00
8879349108658551
<h2>Sri Lanka</h2>
<p>Two days of low-level pickup. Sri Lanka doesn’t have much of an ultimate
scene, but a few players are trying to get it off the ground. They run
pickup several times a week in Colombo, and occasionally travel to other
cities to play. A few of the players have been to tournaments outside the
country (Malaysia, Singapore, Indonesia) but most are casual players.</p>
<p>The pickup itself was fun. The weather was really hot and humid. I didn’t
have cleats, so I played in my barefoot shoes. There wasn’t much stacking
or force-holding, but everyone knew the rules and played with a lot of
spirit and competitiveness.</p>
<h2>Malaysia</h2>
<p>Diana and I picked up with teams for a day of ultimate at the Grizzly Open.
Diana played with the local powerhouse Care Bears. I played with (and even
captained) a team of pickup players from the area. We both had a lot of fun
playing and teaching. Diana even won the tourney in a very close game.</p>
A Most Triumphant Fools Fest
2015-03-30T16:00:00-04:00
2015-03-30T16:00:00-04:00
4496598882242297
<p>Three days of ultimate, partying and foolishness. We played mostly ok, considering the shitty weather, non-seriousness, and future
water consumption. Our ladies (esp Sachie, Hanna, Raha) were consistently great. The rest of us had our moments of greatness and
bogusness, but overall it was a glorious time. We lost in the semis of the middle bracket, played 8 games on the weekend, and sang
“Everything is Drinking” at least 50 times. Max also got birthdayed at the sushi place and Markham won the party.</p>
Last Spinners Gym
2015-03-18T22:00:00-04:00
2015-03-18T22:00:00-04:00
1697753661033579
<p>The rest of the guys actually have another week to go, but I’m busy next week so this was my last session. I skipped some of the normal workouts to get my
post-tests in. I didn’t do great in the tests, but have been doing really well in just about all the non-tested lifts.</p>
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<ul>
<li>Lateral warmup: shuffles, lateral runs, OFP skip, IFP crossover skip.</li>
<li>Ladder: quick shuffle and stick, 1 foot hops, cross in front quick, 1-2-3-in.</li>
</ul>
<h2>Dynamic Power</h2>
<ul>
<li>Stagger-step Rotation Toss (like you’re pulling): 3x10 with 10lb ball</li>
<li>5yd shuffle in one direction, plant and sprint back the other way. 3 sets of one shuffle per side.
crossover sprint.</li>
<li>Lateral Hurdle Hop: 3 hops on each foot in each directions. 12 hops total.</li>
<li>Low Box Fast Feet: forward/back 2x10 seconds, then left/right 2x10 seconds</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>KB Swing: <span class="workout-unit"><span class="number">5</span>x<span class="number">10</span>@<span class="number">50</span>lb </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">5</span>@<span class="number">135</span>lb, <span class="number">3</span>@<span class="number">150</span>lb, <span class="number">8</span>@<span class="number">170</span>lb </span> (75/85/95% training 1RM)</li>
<li>Max Rep Pushup: <span class="workout-unit"><span class="number">40</span> </span></li>
<li>10-yd Sprint. 3 attempts. Averaged about 1.7 seconds.</li>
<li>Bi-lateral Sliding Hamstring Curl: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span>@<span class="number">45</span>lb </span></li>
<li>Ab Rollout: <span class="workout-unit"><span class="number">2</span> full standing rollouts </span></li>
<li>Max Rep Pullup: <span class="workout-unit"><span class="number">13.5</span> </span></li>
</ul>
<h2>Conditioning</h2>
<p>8x5yd crossover shuffle - 10 seconds on, 10 seconds off.</p>
<p>Da’s it!</p>
Winter League 3rd Place Game
2015-03-17T23:00:00-04:00
2015-03-17T23:00:00-04:00
7043527066495822
<p>Played Delaware in the WL chumpionship. Our team played quite well overall, and I finally had a game where I’m happy with pretty much everything I did. I
subbed fast, I only threw one turnover, and I was fairly effective on O and D. I even threw Diana a huck for a goal and intentionally macked a hammer to
Furf for a goal (against the rules, I know, but it was awesome). I’d say the biggest difference between that game and our semis game was the feeling of
relaxation. I did not feel pressure, I did not rush my throws or decisions, everything was more relaxed and smoother. I don’t know how much of that is
because we weren’t in contention to win the league, how much was because of skill differences (Del was not bad, but they play a slower college style), how
much was something else. I will meditate on this some more.</p>
Spinners Gym
2015-03-16T00:34:14-04:00
2015-03-16T00:34:14-04:00
5077142549152138
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<p>Skips, frankensteins, SLDLs, etc.</p>
<h2>Dynamic Power</h2>
<ul>
<li>Standing MedBall Chest Pass w/ Step: 3x6</li>
<li>Plank Walk Pushup: 3x20sec</li>
<li>One-leg Hurdle Hop: 3x5 each leg</li>
<li>Prone Chase Sprint: 3x2 (lead one, chase one)</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>Hang Clean: <span class="workout-unit"><span class="number">3</span>@<span class="number">135</span>,<span class="number">3</span>@<span class="number">155</span>,<span class="number">3</span>@<span class="number">155</span>lb </span></li>
<li>Bench Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">130</span>lb, <span class="number">5</span>@<span class="number">145</span>lb, <span class="number">7</span>@<span class="number">165</span>lb </span></li>
<li>RFESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">120</span>lb rt leg only </span></li>
<li>Pullup: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">30</span>lb, <span class="number">10</span>@BW </span></li>
<li>DB SLDL: <span class="workout-unit"><span class="number">2</span>x<span class="number">8</span>@<span class="number">60</span>lb </span></li>
<li>Antirotation Hold: <span class="workout-unit"><span class="number">3</span>x<span class="number">25</span>s per side </span></li>
</ul>
<h2>Conditioning</h2>
<p>3 sets of heavy sled march (probably 270lb) and 10 med ball slams.</p>
Winter League Semis
2015-03-12T20:23:56-04:00
2015-03-12T20:23:56-04:00
8557987182005873
<p>Played Bill’s Team (Rag Tag) in the semis. Lost by one point (just like the first time we played them) but the game went a bit differently. This time, we
were down most of the way and went on a 6-point run at the end to bring it within 1. We were missing Furf, Raha and Diana. The game was a lot of fun.
Butter instructed me to win with my legs, and I did that fairly well (perhaps too well - I didn’t sub enough and got caught tired at moments). Ben’s
fitness seems to have helped, but I stil had some bad throwaways. Billy and Sachie played especially well, and Truskin was unstoppable in the air. I threw
the last throw - a blade to Tom in the endzone - that Owen D'ed very nicely to prevent us from going into overtime.</p>
Spinners Gym
2015-03-11T20:17:49-04:00
2015-03-11T20:17:49-04:00
8094592210368623
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<ul>
<li>Lateral warmup: shuffles, lateral runs, OFP skip, IFP crossover skip.</li>
<li>Ladder: quick shuffle and stick, 1 foot hops, cross in front quick, 1-2-3-in.</li>
</ul>
<h2>Dynamic Power</h2>
<ul>
<li>Stagger-step Rotation Toss (like you’re pulling): 3x10</li>
<li>Lateral Shuffle Sled March: lateral shuffle march pulling 135lb on the sled. first two sets were one march in each direction, last set was an unweight crossover sprint.</li>
<li>Lateral Hurdle Hop: 3 hops on each foot in each directions. 12 hops total.</li>
<li>Low Box Fast Feet: forward/back 2x10 seconds, then left/right 2x10 seconds</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>KB Swing: <span class="workout-unit"><span class="number">4</span>x<span class="number">10</span>@<span class="number">44</span>lb </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">5</span>@<span class="number">125</span>lb, <span class="number">5</span>@<span class="number">140</span>lb, <span class="number">12</span>@<span class="number">160</span>lb </span> (70/80/90% training 1RM)</li>
<li>Weighted Pushup: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span>@<span class="number">45</span>lb </span></li>
<li>Chest Supported KB Row Hold: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">35</span>lb KBs </span> (5-sec hold)</li>
<li>Bi-lateral Sliding Hamstring Curl: <span class="workout-unit"><span class="number">10</span>@<span class="number">10</span>,<span class="number">20</span>,<span class="number">25</span>lb </span></li>
<li>Ab Rollout: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span> (first 5 of each set were on the wheel, last 5 on the ball)</li>
</ul>
<h2>Conditioning</h2>
<p>6x5yd crossover shuffle - 10 seconds on, 10 seconds off.</p>
Penn Park Shuttles
2015-03-10T21:01:31-04:00
2015-03-10T21:01:31-04:00
2207414590322264
<p>Papa and I braved the rain and darkness to run <span class="workout-unit"><span class="number">7</span>x<span class="number">6</span>x<span class="number">25</span>yd </span> shuttles with 2min rest between each set. We also threw between each set and afterwards.</p>
Spinners Gym
2015-03-09T00:27:10-04:00
2015-03-09T00:27:10-04:00
4391183723023063
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<p>Skips, frankensteins, SLDLs, etc.</p>
<h2>Dynamic Power</h2>
<ul>
<li>Standing MedBall Chest Pass w/ Step: 3x5</li>
<li>Plank Walk Pushup: 3x20sec</li>
<li>One-leg Hurdle Hop: 3x5 each leg</li>
<li>Prone Chase Sprint: 3x2 (lead one, chase one)</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>Hang Clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">115</span>,<span class="number">5</span>@<span class="number">115</span>,<span class="number">5</span>@<span class="number">125</span>lb </span></li>
<li>Bench Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">120</span>lb, <span class="number">5</span>@<span class="number">135</span>lb, <span class="number">7</span>@<span class="number">155</span>lb </span></li>
<li>RFESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">120</span>lb rt leg only </span></li>
<li>Pullup: <span class="workout-unit"><span class="number">5</span>@<span class="number">35</span>lb, <span class="number">3</span>@<span class="number">35</span>lb, <span class="number">5</span>@<span class="number">30</span>lb </span></li>
<li>Offset DB RDL: <span class="workout-unit"><span class="number">8</span>@<span class="number">70</span>lb, <span class="number">8</span>@<span class="number">90</span>lb </span></li>
<li>Antirotation Hold: <span class="workout-unit"><span class="number">3</span>x<span class="number">20</span>s per side </span></li>
</ul>
<h2>Conditioning</h2>
<p>Don’t remember. Possibly nothing?</p>
Spinners Gym - Phase 3
2015-03-04T19:05:27-05:00
2015-03-04T19:05:27-05:00
2792121250781581
<p>Started the third phase of Ben’s program. Should be mostly similar to the first two, but stepping up the intensity even more.</p>
<p><a href="http://i.grin.io/benj-gym-warmup-3.jpg">Warmup</a>, <a href="http://i.grin.io/benj-gym-lifting-3.jpg">Lifting</a></p>
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<ul>
<li>Lateral warmup: shuffles, lateral runs, OFP skip, IFP crossover skip.</li>
<li>Ladder: quick shuffle and stick (stick left side only), 1 foot in, cross in front quick, 1-2-3-in.</li>
</ul>
<h2>Dynamic Power</h2>
<ul>
<li>Stagger-step Rotation Toss (like you’re pulling): 3x10</li>
<li>Lateral Shuffle with Band: one shuffle in each direction, then one sprint with crossover start in each direction</li>
<li>Lateral Hurdle Hop: 3 hops on each foot in each directions. 12 hops total.</li>
<li>Low Box Fast Feet: forward/back 2x10 seconds, then left/right 2x10 seconds</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>KB Swing: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">44</span>lb </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">5</span>@<span class="number">115</span>lb, <span class="number">5</span>@<span class="number">135</span>lb, <span class="number">12</span>@<span class="number">150</span>lb </span> (65/75/85% training 1RM)</li>
<li>Weighted Pushup: <span class="workout-unit"><span class="number">5</span>@<span class="number">35</span>,<span class="number">35</span>,<span class="number">45</span>lb </span></li>
<li>Chest Supported KB Row Hold: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">35</span>lb </span> (5-sec hold)</li>
<li>Bi-lateral Sliding Hamstring Curl: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">10</span>lb </span></li>
<li>Bosu Ball Rollout: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span></li>
</ul>
<h2>Conditioning</h2>
<p>4x5yd crossover shuffle - 10 seconds on, 20 seconds off.</p>
Penn Park Shuttles
2015-03-03T20:56:26-05:00
2015-03-03T20:56:26-05:00
8804923973170834
<p>The return of the weekly shuttles! Diviney, Purifico, Gabe and I ran shuttles, threw between each set and also at the end. We ran 6 sets of 6x25m shuttles
with 2 minutes rest between each set. Diviney and I did each in 28-29 seconds. Gabe and Nick were 1-2 seconds faster.</p>
Spinners Gym
2015-03-02T20:58:44-05:00
2015-03-02T20:58:44-05:00
9944740956428533
<p>Last day of Stage 2.</p>
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<p>Inchworms, skips, frankensteins, backward runs, etc.</p>
<h2>Dynamic Power</h2>
<ul>
<li>Jumping MedBall Slam: 3x10</li>
<li>Shoulder Tap Plank: 3x20sec</li>
<li>Forward Hurdle Jump: 3x5</li>
<li>Ball Drop Sprint: 3x10yd</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>Hang Clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">115</span>,<span class="number">3</span>@<span class="number">135</span>,<span class="number">2</span>@<span class="number">155</span>lb </span></li>
<li>Bench Press: <span class="workout-unit"><span class="number">8</span>,<span class="number">6</span>,<span class="number">4</span>@<span class="number">155</span>lb </span></li>
<li>RFESS: <span class="workout-unit"><span class="number">5</span>@<span class="number">110</span>lb (both legs), <span class="number">5</span>@<span class="number">110</span>lb rt leg only, <span class="number">15</span>@<span class="number">110</span>lb rt leg only </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">65</span>lb </span></li>
<li>SLDL: <span class="workout-unit"><span class="number">2</span>x<span class="number">8</span>@<span class="number">35</span>lb </span></li>
<li>Weighted Bodysaw: <span class="workout-unit"><span class="number">2</span>x<span class="number">12</span>@<span class="number">25</span>lb </span></li>
</ul>
<h2>Conditioning</h2>
<p>2 rounds of:</p>
<ul>
<li>Relay sled push: <span class="workout-unit"><span class="number">3</span>x<span class="number">15</span>yd@<span class="number">225</span>lb </span> with 10 medball slams after each push</li>
<li>20-sec bottom-of-pushup hold</li>
<li>5 pushups</li>
</ul>
Spinners Practice
2015-03-01T02:20:25-05:00
2015-03-01T02:20:25-05:00
8929965023033390
<p>First outdoor practice. It was cold, right around freezing. The air was sharp and painful, there was snow on the ground, but we had fieldspace and our
first game is only 7 weeks away, so we went to work. Billy told us a great story about how he played in a basketball game for 5000 fans and hit a
3-pointer with a few minutes left to put his team up by 5, and the whole crowd stood up and cheered for him and it’s the best he’s ever felt, and no
amount of drugs or sex or anything can replicate that feeling. He’s been chasing it for 25 years, and that’s the reason he plays ultimate. It may not be
the prettiest reason, and it took him a while to admit it, but it’s important to know why you play.</p>
<p>The actual practice was ok. We didn’t improve on too many things, mostly because it was cold and hard to throw, but we did learn a lot about things that
need improvement. I handled for most of practice. I’d give myself a 5 out of 10. I threw good around breaks, moved smartly for the most part, had a nice
huck to Michelson (1 for 1 on hucks) and got a few Ds (in the air, on a footblock, etc). I also turned over several fairly easy throws and missed at least
1 if not 2 other Ds, got run around and beat upline several times. Hard to say if it’s my fitness, the cold, my decisionmaking, or all of the above.</p>
<p>After practice, went to lunch and played 7 Wonders with a few of the guys.</p>
Winter League Playoffs
2015-02-26T09:58:12-05:00
2015-02-26T09:58:12-05:00
1422065368037444
<p>Started the playoffs with a game against Vanni’s team again. They scored the first few, but then we jumped out to a 10-3 lead and never looked back. We
got pretty sloppy in the fourth, messing around and throwing fullfield hammers and thumbers. We just barely missed the big 4-oh, winning 39-16 or so.</p>
Spinners Gym
2015-02-25T09:52:00-05:00
2015-02-25T09:52:00-05:00
5287794310780606
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<p>Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for explosiveness.</p>
<h2>Dynamic Power</h2>
<ul>
<li>Laying Down Overhead MedBall Toss (like an explosive situp): <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">6</span>lb </span></li>
<li>1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each</li>
<li>Lateral Hurdle Jump: 3x5</li>
<li>5-10-5 drill, picking up an elastic band at each cone: 2 sets of 1 per side (one left, then one right)</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>DB Snatch: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">60</span>lb,<span class="number">5</span>@<span class="number">55</span>lb </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">8</span>,<span class="number">6</span>,<span class="number">4</span>@<span class="number">150</span>lb </span></li>
<li>Chip Up: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">35</span>lb, <span class="number">11</span>@BW </span></li>
<li>1-Arm KB Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">35</span>lb </span></li>
<li>1-Leg Valslide Eccentric Hamstring Curl: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span> </span></li>
<li>Bosu Ball Rollout: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span></li>
</ul>
<h2>Conditioning</h2>
<ul>
<li>Sled push relay. Sled had 135lb, plus after pushing each person jumped on the sled to be pushed by the next person.</li>
<li>2x15sec 10yd side shuffles, 30secs rest</li>
<li>Repeat the sled push, racing against the other team.</li>
</ul>
Spinners Gym
2015-02-23T09:48:07-05:00
2015-02-23T09:48:07-05:00
1451655795102975
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<p>Inchworms, skips, frankensteins, backward runs, etc.</p>
<h2>Dynamic Power</h2>
<ul>
<li>Chest Pass MedBall Toss: 3x8</li>
<li>Shoulder Tap Plank: 3x20sec</li>
<li>Forward Hurdle Jump: 3x5</li>
<li>Ball Drop Sprint: 3x10yd</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>Hang Clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">115</span>lb,<span class="number">2</span>x<span class="number">5</span>@<span class="number">125</span>lb going for speed over weight </span></li>
<li>Bench Press: <span class="workout-unit"><span class="number">8</span>,<span class="number">6</span>,<span class="number">4</span>@<span class="number">150</span>lb </span></li>
<li>RFESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">110</span>lb (both legs) </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">65</span>lb </span></li>
<li>SLDL: <span class="workout-unit"><span class="number">2</span>x<span class="number">8</span>@<span class="number">35</span> </span></li>
<li>Weighted Bodysaw: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span>@<span class="number">25</span>lb,<span class="number">10</span>@<span class="number">35</span>lb </span></li>
</ul>
<h2>Conditioning</h2>
<p>Relay sled push: <span class="workout-unit"><span class="number">7</span>x<span class="number">15</span>yd@<span class="number">180</span>lb </span></p>
Last Regular Season WL Game
2015-02-19T18:10:46-05:00
2015-02-19T18:10:46-05:00
2686937609180971
<p>Played RABS in WL. We were close most of the way but got frantic on O in the 4th quarter and let them widen the lead for the win. We played pretty solidly
overall and adjusted well to their game (taking away the deep cuts and the around throws). I did not play that well down the stretch, throwing away some
bad throws in the 4th quarter. I also hurt my knee on a high layout in the middle of the game, but that seems to be doing better.</p>
Spinners Gym
2015-02-18T22:45:36-05:00
2015-02-18T22:45:36-05:00
7621063591752640
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<p>Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for distance.</p>
<h2>Dynamic Power</h2>
<ul>
<li>Standing MedBall Rotation Toss: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">10</span>lb </span></li>
<li>1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each</li>
<li>Lateral Hurdle Jump: 3x5</li>
<li>Agility Drill working on inside foot push, outside foot push. Cones were basically in a straight line. Focus was on IFP/OFP course correction, staying
very close to the cones. We were basically running in a straight line, with very small steps out to the side at the cone.</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>DB Snatch: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">55</span>lb </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">8</span>,<span class="number">6</span>,<span class="number">4</span>@<span class="number">150</span>lb </span></li>
<li>Chip Up: <span class="workout-unit"><span class="number">5</span>@<span class="number">27.5</span>lb,<span class="number">5</span>@<span class="number">30</span>lb, <span class="number">12</span>@BW </span></li>
<li>1-Arm KB Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">7</span>@<span class="number">35</span>lb </span></li>
<li>1-Leg Valslide Eccentric Hamstring Curl: <span class="workout-unit"><span class="number">3</span>x<span class="number">7</span> </span></li>
<li>Bosu Ball Rollout: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span></li>
</ul>
<h2>Conditioning</h2>
<p>First, 3x10sec 10yd side shuffles. Then, sled pull+push. We tied a tug-of-war rope to the sled and put 270lb on it. The whole team pulled the sled toward
us, then one person pushed it back to the start. That person then jumped on top of the sled and we pulled them back. Then they jumped off and someone else
pushed it to the start. Each person pushed it back to the start once (our team had 5 ppl).</p>
Spinners Gym
2015-02-16T22:34:59-05:00
2015-02-16T22:34:59-05:00
3527441891553690
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<p>Inchworms, skips, frankensteins, backward runs, etc.</p>
<h2>Dynamic Power</h2>
<ul>
<li>Chest Pass MedBall Toss: 3x5</li>
<li>Shoulder Tap Plank: 3x20sec</li>
<li>Forward Hurdle Jump: 3x5</li>
<li>Ball Drop Sprint: 3x10yd</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>Hang Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">115</span>lb, going for speed over weight </span></li>
<li>Bench Press: <span class="workout-unit"><span class="number">8</span>@<span class="number">140</span>lb,<span class="number">6</span>@<span class="number">145</span>lb,<span class="number">4</span>@<span class="number">145</span>lb </span></li>
<li>RFESS: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">100</span>lb,<span class="number">9</span>@<span class="number">100</span>lb (right foot only) </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">60</span>lb </span></li>
<li>SLDL: <span class="workout-unit"><span class="number">2</span>x<span class="number">8</span>@<span class="number">35</span> </span></li>
<li>Weighted Bodysaw: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">25</span>lb </span></li>
</ul>
<h2>Conditioning</h2>
<p>Relay sled push. <span class="workout-unit"><span class="number">2</span>x<span class="number">15</span>yd@<span class="number">90</span>lb </span> as a warmup, then <span class="workout-unit"><span class="number">4</span>x<span class="number">15</span>yd@<span class="number">225</span>lb </span> for the real relay.</p>
Spinners Practice
2015-02-15T22:54:00-05:00
2015-02-15T22:54:00-05:00
7755467145789842
<p>Practice was basically the same as last week, except we also ran the 4on4 drill with defense and with live play after the drill starts. I played much
worse this time than last time - lots of bad throwaways, lack of focus. Not sure how much of it was mental - I told Billy that I’d be missing most of the
season and basically took myself off the team. He told me they were planning to offer me a contract and he’s really happy with how I’m covering handlers
and breaking the mark around (this was before the shitty practice), but now I’ll start as a practice player and maybe move onto the roster if that works
out. So now that I wasn’t in the running, I think I loosened up. Stupid placebo. Need to pretend I’m staying in Philly and still gunning for a starting
spot.</p>
WL
2015-02-12T14:56:04-05:00
2015-02-12T14:56:04-05:00
1939993419252096
<p>Winter league against Trey’s team. We came out hot and never let up. Diana, Anna, Billy and Nick played especially well. Butter asked me before the game
to take it easy on deep shots, and I think I did an OK job of that.</p>
Spinners Gym
2015-02-11T23:40:45-05:00
2015-02-11T23:40:45-05:00
2138062399969610
<h2>Warmup</h2>
<p>Rolling, stretches, glutivation.</p>
<h2>On the Turf</h2>
<p>Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for height this time.</p>
<h2>Dynamic Power</h2>
<ul>
<li>Standing MedBall Rotation Toss: 3x5</li>
<li>1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each</li>
<li>Lateral Hurdle Jump: 3x5</li>
<li>Agility Drill working on inside foot push, outside foot push. Cones were closer together than last time.</li>
</ul>
<h2>Lifting</h2>
<ul>
<li>DB Snatch: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">50</span>lb </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">8</span>,<span class="number">6</span>,<span class="number">4</span>@<span class="number">140</span>lb </span></li>
<li>Chip Up: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">25</span>lb, <span class="number">10</span>@BW </span></li>
<li>1-Arm KB Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span>@<span class="number">35</span>lb </span></li>
<li>1-Leg Valslide Eccentric Hamstring Curl: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span> </span></li>
<li>Bosu Ball Rollout: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span> </span></li>
</ul>
<h2>Conditioning</h2>
<p>Relay sled push. 225lb on the sled, about 15 yards, 5 pushes per person. Ben and Sam joined us and anchored the teams. It came down to a photo finish
between them for the final push. Great way to end the day.</p>
<p>1 2 3 Tha’s it</p>
<p>Also, started taking creatine today. Doing the simple 5mg/day plan, no loading.</p>
Rest Day
2015-02-10T22:55:11-05:00
2015-02-10T22:55:11-05:00
2635813818177662
<p>Rest between gym days.</p>
Spinners Gym
2015-02-09T22:34:50-05:00
2015-02-09T22:34:50-05:00
9024095190345805
<p>Worked on cleans for a good chunk of today. My form is decent but I don’t pull high enough with my elbows and my balance is not great - sometimes I land on
my toes and sometimes I’m too far back on the catch. Otherwise, a good day. Didn’t do conditioning at the end because we ran a lot last night.</p>
<ul>
<li>Hang clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">135</span>,<span class="number">135</span>,<span class="number">95</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">8</span>@<span class="number">135</span>,<span class="number">6</span>@<span class="number">145</span>,<span class="number">4</span>@<span class="number">145</span>lb </span></li>
<li>RFESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">100</span>lb rgt, <span class="number">65</span>lb lft </span></li>
<li>DB Row: <span class="workout-unit"><span class="number">8</span>@<span class="number">65</span>,<span class="number">60</span>,<span class="number">60</span>lb </span></li>
<li>SLDL: <span class="workout-unit"><span class="number">2</span>x<span class="number">8</span>@<span class="number">35</span>lb </span></li>
<li>Weighted Bodysaw: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span>@<span class="number">25</span>lb </span></li>
</ul>
Spinners Practice
2015-02-08T12:32:52-05:00
2015-02-08T12:32:52-05:00
5876450742616602
<p>Worked on around breaks, cut timing. Scrimmaged for at least an hour. I played well and had good throws, but also got beat at times. The field size is
very confusing.</p>
Throwing and Pickup
2015-02-07T15:07:57-05:00
2015-02-07T15:07:57-05:00
3764748980541330
<p>Threw with Gabe and Himalaya for about an hour at Penn Park. We mosly threw deep throws, but did some cutting and 3-man marking too. Right as we were
finishing up, pickup started. So we played for a while in the bubble, then got kicked out and played some more outside. The weather warmed up, so it was
actually really nice to play.</p>
Rest Day
2015-02-06T11:34:08-05:00
2015-02-06T11:34:08-05:00
9039745365354710
<p>Two straight days of workouts + sore back = rest day.</p>
WL
2015-02-05T20:51:22-05:00
2015-02-05T20:51:22-05:00
9205778494547001
<p>Played a WL game against Vanni’s team. We had all of our guys there, so I didn’t really play that much. They also weren’t that strong, so the game was
pretty relaxed for us. My fav play of the night was Robb throwing me a thumber just outside the endzone, and then me turning and throwing Billy a
Rochester for the score. Final score: 39-15</p>
Spinners Gym
2015-02-04T22:37:42-05:00
2015-02-04T22:37:42-05:00
2797439332432562
<p>Started Phase 2 of the program. Not sure what exactly that means, except that exercises got harder. Here’s the new workout:</p>
<p><a href="http://i.grin.io/benj-gym-warmup-2.jpg">Warmup, Agility, Conditioning</a></p>
<p><a href="http://i.grin.io/benj-gym-lifting-2.jpg">Lifting</a></p>
<h3>Warmup</h3>
<p>Rolling, stretches, glutivation.</p>
<h3>On the Turf</h3>
<p>Shuffles, side runs, ladders, worked on lateral skip progression.</p>
<h3>Dynamic Power</h3>
<ul>
<li>Standing MedBall Rotation Toss: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
<li>1-legged Hops Over Line (Front/Back, Left/Right): <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>sec each </span></li>
<li>Lateral Hurdle Jump: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
<li>Agility Drill working on inside foot push, outside foot push</li>
</ul>
<h3>Lifing</h3>
<ul>
<li>Front Squat: <span class="workout-unit"><span class="number">8</span>,<span class="number">6</span>,<span class="number">4</span>@<span class="number">135</span>lb </span></li>
<li>1-arm KB Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">35</span>lb </span></li>
<li>DB Snatch: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">50</span>lb </span></li>
<li>Chinups: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">25</span>lb, <span class="number">8</span>@BW </span></li>
<li>1-leg Valslide Eccentric Hamstring Curl: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
<li>Ab Wheel Rollout: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
</ul>
<h3>Conditioning</h3>
<p>Ended with 4x15sec shuffle, 30sec rest between each.</p>
Rest Day
2015-02-03T19:34:59-05:00
2015-02-03T19:34:59-05:00
7046013398225695
<p>Planned to go climbing but jetlag wiped me out. Going to bed early to rest up for tomorrow.</p>
Spinners Gym
2015-02-02T19:54:00-05:00
2015-02-02T19:54:00-05:00
4675094376068562
<p>Back from Iceland and from my 2-week ultimate hiatus. Knee felt pretty good at the gym, no pain or soreness. I still skipped the one-legged squats on that
side, but did everything else.</p>
<p>Because of the snow day last week, we’re back on day 1 today. Here are my numbers:</p>
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">225</span>,<span class="number">275</span>,<span class="number">295</span>lb </span></li>
<li><p>KB Press: <span class="workout-unit"><span class="number">8</span>@<span class="number">35</span>lb, <span class="number">10</span>@<span class="number">35</span>lb, <span class="number">10</span>@<span class="number">30</span>lb </span></p></li>
<li><p>DB Snatch: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">45</span>lb </span></p></li>
<li>TRX Row: <span class="workout-unit"><span class="number">2</span>x<span class="number">12</span>,<span class="number">1</span>x<span class="number">10</span> </span></li>
<li>RFESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">100</span>lb </span> (right leg only)</li>
<li>Valslide Bodysaw: <span class="workout-unit"><span class="number">3</span>x<span class="number">12</span> </span></li>
</ul>
<p>At the end, did relay sled sprints and SEAL pushups. For the sled, we had 5 people per team, and each person did 6 sprints with 225lb on the sled. Doing
them back to back like that is a lot harder. I definitely felt tired and winded when we finished. For SEAL pushups, each team got in a line, got into
pushup position, then put our feet on the shoulders of the person behind us. The groups faced each other and we did pushups on command, holding at the top
between reps. I think we did about 10-15 pushups.</p>
Sick
2015-01-25T02:49:45-05:00
2015-01-25T02:49:45-05:00
2387815699842401
<p>No workouts today, just rest.</p>
Still Sick
2015-01-25T00:00:00-05:00
2015-01-25T00:00:00-05:00
2731909381967706
<p>Still sick, still resting.</p>
BenJ Gym
2015-01-21T23:00:00-05:00
2015-01-21T23:00:00-05:00
1603912370792813
<p>Did day 2 of Ben’s program (the lateral day), but subbed in DB Snatch for KB Swings.</p>
<p>My numbers:</p>
<ul>
<li>DB Snatch: <span class="workout-unit"><span class="number">3</span>@<span class="number">45</span>,<span class="number">55</span>,<span class="number">55</span>lb </span></li>
<li>Bench with hold: <span class="workout-unit"><span class="number">8</span>@<span class="number">135</span>,<span class="number">135</span>,<span class="number">140</span>lb </span></li>
<li>Front Squat: skipped this, did eccentric pistols instead. Supposedly good for my tendonitis.</li>
<li>Chin up with hold: <span class="workout-unit"><span class="number">5</span>@<span class="number">20</span> <span class="number">20</span>,<span class="number">25</span>lb </span></li>
</ul>
BenJ Gym
2015-01-20T04:56:32-05:00
2015-01-20T04:56:32-05:00
1467585273949926
<p>Did day 1 of the program. I skipped some of the running/plyo stuff in the beginning but managed to do all the lifting and conditioning.</p>
<p>My numbers:</p>
<ul>
<li>DB Snatch: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span>@<span class="number">40</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">225</span>lb </span></li>
<li>Half-Kneeling KB Press: <span class="workout-unit"><span class="number">6</span>@<span class="number">35</span>,<span class="number">30</span>,<span class="number">30</span>lb </span></li>
<li>RFESS: <span class="workout-unit"><span class="number">5</span>@<span class="number">40</span>,<span class="number">50</span>,<span class="number">80</span> (right leg only) </span></li>
</ul>
Spinners Practice
2015-01-18T23:00:00-05:00
2015-01-18T23:00:00-05:00
2028649221989820
<p>Went to Spinners practice. Didn’t play, helped out and did some PT.</p>
PT
2015-01-17T11:52:41-05:00
2015-01-17T11:52:41-05:00
2216619073758874
<p>Stretching, PT.</p>
Winter League Doubleheader
2015-01-15T14:00:06-05:00
2015-01-15T14:00:06-05:00
9892024725192111
<p>Played against Bills team and Delaware in winter league. The first game was
very close and very heated, esp towards the end. We were up 1 most of the
game but they caught up in the fourth quarter, then passed us. We ended up
losing by 1 after some fouling and clock-rewinding in the last few seconds
of play. In the second game, Delaware was up the whole first half, but in
the second half we switched to flick and pulled away for a solid win. In
general, our team played solid O (though sometimes a bit huck happy or
risky) and fairly good but not excellent D. Personally I threw and caught a
bunch of goals, but also had a lot of turns on rushed goal attempts and
inside backhand breaks. Those are my two areas of focus for next time.
Brandon Silverman told me during the game that I’m really good at going to
the disc, so that’s another plus.</p>
BenJ Gym
2015-01-14T22:46:09-05:00
2015-01-14T22:46:09-05:00
3574708380748379
<p>Lateral movement and lifting day at the gym. Instead of writing up the workout, I took pictures of it:</p>
<p><a href="http://i.grin.io/benj-gym-warmup-1.jpg">Warmup, Agility, Conditioning</a></p>
<p><a href="http://i.grin.io/benj-gym-lifting-1.jpg">Lifting</a></p>
<p>We did the right side of both sheets. I didn’t get to kettlebells.</p>
<ul>
<li>Bench: <span class="workout-unit"><span class="number">8</span>@<span class="number">115</span>,<span class="number">125</span>,<span class="number">125</span>lb </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">6</span>@<span class="number">115</span>,<span class="number">135</span>,<span class="number">135</span>lb </span></li>
<li>Weighted Chinup: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">20</span>lb </span></li>
</ul>
Foam Rolling, PT
2015-01-13T09:48:34-05:00
2015-01-13T09:48:34-05:00
6679258413793377
<p>Rolled out my sore legs. Three days straight will do that to you. Then did some of the new PT exercises.</p>
BenJ Gym Sesh
2015-01-13T04:37:02-05:00
2015-01-13T04:37:02-05:00
6404157231976087
<p>Ben Johnson is organizing a group workout session for the spinners guy.
Today was day 1. We focused on a few simple things, then did testing.
Here’s the workout: foam rolling, dynamic warmup, ohs/reach tests, med ball
throws that simulate a broad jump, box jumps, wide arm plank, 10m sprints,
max rep push-ups, max rep pullups, active plank, 2x sled push relay. I
don’t remember all my stats, but I did 40 push-ups, 13 pullups, and 1:39
plank. My sprints were the slowest of the team. I did OK in sled push.</p>
Spinners Tryout
2015-01-11T23:00:00-05:00
2015-01-11T23:00:00-05:00
2149674813150667
<p>Tried out for spinners, along with about 40 others (returners and rookies). Played as a handler, threw some saucy throws and got some Ds, but also botched
a few plays. I’d be surprised if I get cut now, but I’m definitely not on the team yet.</p>
Amp Indoor
2015-01-10T23:00:00-05:00
2015-01-10T23:00:00-05:00
1168187345504781
<p>First real physical activity in a week. Played 2 hours of indoor. Ankle is mostly pain-free, but still feels weak. Can’t cut at full strength. Knee feels
fine on the side, but old tendonitis is back and worse than before.</p>
Tabata Pushups
2015-01-07T01:32:34-05:00
2015-01-07T01:32:34-05:00
7266332058088234
<p>Tabata Pushups: <span class="workout-unit"><span class="number">19</span>,<span class="number">11</span>,<span class="number">7</span>,<span class="number">5</span>,<span class="number">4</span>,<span class="number">5</span>,<span class="number">4</span>,<span class="number">4</span> </span></p>
First Night Recap
2015-01-03T20:26:11-05:00
2015-01-03T20:26:11-05:00
9461461626688097
<p>Taking time off again today for ankle healing and to undo whatever I did to it yesterday. I ended up playing a decent amount at the tourney. The ankle and knee did not feel great, but I limited myself to mostly O points and our roster was big enough that I played maybe a third of the points, or even less. The tourney was fun, our team was pretty good and had a bunch of cool people, and I really enjoyed myself. We went 4-2 , winning more than we lost (as I predicted). I played poorly the first game (started the tourney off with a turn on my first possession) but got better from there and had a solid finish in the last game (several layout Ds, a few goals, only one turn).</p>
First Night of Flight
2015-01-02T18:57:51-05:00
2015-01-02T18:57:51-05:00
7840559339655146
<p>Overnight tourney in Pittsburgh. Not sure how much I’ll play, but if I
can’t run I’ll definitely be working out on the sideline.</p>
Ten pushups
2015-01-01T03:39:43-05:00
2015-01-01T03:39:43-05:00
0082229362451759
<p>10 push-ups</p>
New Years Day Off
2014-12-31T12:18:47-05:00
2014-12-31T12:18:47-05:00
4247408432455676
<p>Not doing much. My right leg is getting pretty sore from standing on it all day, and I’m not sure I can do much on my left anyway. 10 pullups, then rest.</p>
PT
2014-12-30T23:41:29-05:00
2014-12-30T23:41:29-05:00
7549043153887797
<p>Stretch, carefully PT working around messed-up ankle.</p>
Rest Day
2014-12-29T23:58:18-05:00
2014-12-29T23:58:18-05:00
2751279646441122
<p>Spent the day calling doctors and insurance companies. It’s impossible to
get an x-ray without first paying a doctor to give you permission, even if
you know you need one. So the best way to do that asap is to call in Friday
morning and hope they can squeeze me in.</p>
<p>Also convenient that Diana has crutches, or I’d be really immobile.</p>
Amp Indoor
2014-12-29T02:28:45-05:00
2014-12-29T02:28:45-05:00
8353000026103133
<p>Amp indoor session. Started off well, fun to be playing again. But shortly
after we started playing, Papa layout-rolled into my leg and messed me up.
I sat out the rest of the games. Hoping for a quick recovery in time for
FNOF.</p>
Pushups/Pullups Ladder
2014-12-27T13:05:30-05:00
2014-12-27T13:05:30-05:00
2395431712723483
<p>Took it easy today. Knee is pretty sore, needs rest before indoor tomorrow. Did a pushup and pullup ladder:</p>
<p>8 pullups, 2 pushups, 7 pullups, 4 pushups, …, 1 pullup, 16 pushups.</p>
Penn Park Throwing, Agility, Abs
2014-12-26T17:56:31-05:00
2014-12-26T17:56:31-05:00
1497778116866035
<p>Threw with Miggs at Penn Park for about half an hour. Then did a dozen runs through the speed ladder, some abductor/adductor skips, and finished with six
different ab exercises.</p>
PT
2014-12-25T17:32:51-05:00
2014-12-25T17:32:51-05:00
8259768900029870
<p>Stretch, lateral leg raises, box step-ups, SLDLs.</p>
Gym
2014-12-24T09:29:08-05:00
2014-12-24T09:29:08-05:00
6118176573511986
<p>Warmup (2 rounds of 5 pullups, 10 pushups, 10 back extensions, 10 squats)</p>
<ul>
<li>Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">40</span>lb </span> on my right leg, no weight on my left</li>
<li>Dips: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">25</span>lb </span></li>
</ul>
Stretch, PT
2014-12-23T22:55:05-05:00
2014-12-23T22:55:05-05:00
2755457942772945
<p>Slow stretching, box stepups, resisted shuffles.</p>
Gym
2014-12-22T20:47:37-05:00
2014-12-22T20:47:37-05:00
6294165718913120
<p>Gym with Stu and his buddy Zeke.</p>
<ul>
<li>Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">95</span>lb </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">35</span>lb </span> dumbbells on my right leg, no weight on my left</li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Bent-Over Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">60</span>lb </span></li>
</ul>
<p>AMRAP in 10 minutes of: 6 pullups, 10 pushups, 10 back extensions, 30sec plank. I did 4 rounds.</p>
Christmas Light Bike Ride
2014-12-21T23:56:28-05:00
2014-12-21T23:56:28-05:00
8540571164643679
<p>~10 mile bike ride with Bill and Stacy and co. Checked out the lights in
South philly. Kinda like PT.</p>
4 Hours Of Dancing
2014-12-20T03:16:58-05:00
2014-12-20T03:16:58-05:00
4623625949629725
<p>Hit the club with Sara, Stu, Krista, Papa, Lexa and other AMPers. Raged at Perch Pub, Time, Good Dog, then closed down Woody’s.</p>
T25 Total Body
2014-12-18T11:23:15-05:00
2014-12-18T11:23:15-05:00
4034361692005600
<p>Did the T25 total body circuit with my dad and uncle. Had to stop a few times because I was barefoot and my toes kept going numb.</p>
PT
2014-12-17T23:00:00-05:00
2014-12-17T23:00:00-05:00
7498881069117746
<p>Wall sit, resisted 4-way hips, SLDLs.</p>
KB SLDL, Tabatas
2014-12-16T09:19:29-05:00
2014-12-16T09:19:29-05:00
9641815975434353
<ul>
<li>Kettlebell SLDLS: <span class="workout-unit"><span class="number">2</span>x<span class="number">5</span>@<span class="number">35</span>lb </span></li>
<li>Tabata Pushups: <span class="workout-unit"><span class="number">10</span>,<span class="number">10</span>,<span class="number">10</span>,<span class="number">7</span>,<span class="number">5</span>,<span class="number">3</span>,<span class="number">2</span>,<span class="number">3</span> </span></li>
<li>Tabata Full-body Situps: <span class="workout-unit"><span class="number">14</span>,<span class="number">13</span>,<span class="number">10</span>,<span class="number">11</span>,<span class="number">6</span>,<span class="number">5</span>,<span class="number">7</span>,<span class="number">8</span> </span></li>
</ul>
PT
2014-12-15T23:00:00-05:00
2014-12-15T23:00:00-05:00
9558588607817045
<ul>
<li>Stretch</li>
<li>Wall sit</li>
<li>Resisted abduction</li>
<li>Single-leg deadlifts</li>
</ul>
Ultisquash
2014-12-14T15:19:51-05:00
2014-12-14T15:19:51-05:00
7039046512897459
<p>Two hours of ultisquash. After lots of emailing and coordinating, we managed to get a game going.</p>
Sprints, Footwork, Throwing
2014-12-12T16:39:14-05:00
2014-12-12T16:39:14-05:00
6329763135059550
<p>Did some agility, sprinting and throwing with Gabe in the Penn bubble.</p>
<h2>Agility</h2>
<ul>
<li>Ladder warmup - about 10-12 passes through the ladder with various steps</li>
<li>Abduction and adduction hops, and related ladder exercise</li>
</ul>
<h2>Sprints</h2>
<ul>
<li>6x100yd sprints every minute on the minute. Ended up being about 40 seconds rest between sprints.</li>
<li>4x10sec shuffles, 20secs between each set</li>
</ul>
<h2>Throwing</h2>
<p>Threw 25 flicks, 25 backhands and 10 hammers at each of 10, 20 and 30 yards apart. Finished with 10 lefties at close range and 50 seconds of plank (10 for
each drop).</p>
Stretch, PT
2014-12-12T10:24:41-05:00
2014-12-12T10:24:41-05:00
3866438395203710
<p>Stretch, lots of lateral movement exercises (squeeze soccer ball, resisted shuffles, leg raises).</p>
PT
2014-12-11T23:00:00-05:00
2014-12-11T23:00:00-05:00
6265249720727441
<p>Stretch, wall sit, lateral leg raises.</p>
Biking, Climbing, Handstand
2014-12-09T20:54:41-05:00
2014-12-09T20:54:41-05:00
2919832522005357
<p>Climbed at PRG for at least an hour. Finally sent the red V4 in the back, started working a fun pink V3 on the right and the white V5 in the back (same
wall as the red). The pink route is gonna be great work for grip strength. The white is tough but fun, and plays to my strengths of being tall.</p>
<p>Afterwards, worked on my handstand in the flat area at the front.</p>
<p>30 min bike ride each way.</p>
Rest Day
2014-12-08T05:31:01-05:00
2014-12-08T05:31:01-05:00
9452666563085342
<p>Knee not feeling great. Took a day off.</p>
Footwork Drills at PP
2014-12-07T22:50:14-05:00
2014-12-07T22:50:14-05:00
6608223022364607
<p>Warmed up with a few simple plyos and did jab step and crossover step on
the ladder.</p>
<p>3x each of the lateral movement drills from <a href="https://www.youtube.com/watch?v=mkuilW-z7vo">this video</a></p>
<ul>
<li>ABductor hops</li>
<li>ADductor hops</li>
<li>Ladder 1-2-stick</li>
<li>Ladder crossover stick</li>
</ul>
<p>3x shuffle 5, sprint 5, shuffle 5 the other way, sprint 10</p>
<p>3x 5-10-5 in each direction. Recorded my last few. I look very upright
throughout the drill, especially when I’m slowing down. Need to work on
getting low on the turn.</p>
<p>Bonus: <a href="http://www.youtube.com/watch?v=CQLMRusBAko">why work on footwork</a></p>
Ultisquash
2014-12-06T17:44:40-05:00
2014-12-06T17:44:40-05:00
2918120232676602
<p>Large group at ultisquash today - 11 guys, 4 ladies. Would have been great for two games, but there was a track meet and all the courts were taken. We had
to talk one of the trainers into switching to another court so we can have the good one. So we assigned a number to each guy and rotated everyone (every
third game was an all-guys game). As people started leaving, we consolidated and went back to standard ultisquash subbing free-for-all. We also played
games to 5 at first, then went back to 7 and finished with a hard-to-9 final that came down to the wire.</p>
PT, Rolling
2014-12-05T23:00:00-05:00
2014-12-05T23:00:00-05:00
5567532636695647
<p>Stretch, wall sits, knee stabilization, foam rolling.</p>
PT, Handstand
2014-12-04T23:00:00-05:00
2014-12-04T23:00:00-05:00
8251447210845103
<p>stretch, wall sit, knee stabilization, 2x30sec handstand.</p>
PT, Handstand
2014-12-03T23:00:00-05:00
2014-12-03T23:00:00-05:00
5973555825229680
<p>Stretch, wall sit, handstand.</p>
PT, Handstands
2014-12-02T23:00:00-05:00
2014-12-02T23:00:00-05:00
7817386528663276
<p>New PT moves - Wall Sit with Ball and Knee Stabilization with Band.</p>
<p>1 min handstand (3x20sec)</p>
Handstand
2014-12-01T03:49:55-05:00
2014-12-01T03:49:55-05:00
4765056395528288
<p>1 min handstand (4 tries). Kept my ass tight and body straight.</p>
Easy Stretching
2014-11-30T03:27:30-05:00
2014-11-30T03:27:30-05:00
6978550476537406
<p>PT has been hurting my knee, so I’m gonna switch exercises when I get home
tomorrow. For now I’m just stretching. Also, working out while traveling is
tough. Or maybe I’m not trying hard enough.</p>
Foam Rolling
2014-11-29T15:38:29-05:00
2014-11-29T15:38:29-05:00
1217658856993056
<p>Rolled quads, glutes, hamstrings.</p>
Stretching, PT
2014-11-28T22:00:00-05:00
2014-11-28T22:00:00-05:00
4840972881849271
<p>Stretched quads and hamstrings, then did tendinitis PT.</p>
Thanksgiving 5K
2014-11-27T11:00:00-05:00
2014-11-27T11:00:00-05:00
7052993312472680
<p>Ran the Gobble Wobble 5K in Abington with Diana, Nico and Emily. My goal
was to stay with Nico for as long as I could, but I lost him a few minutes
in. There were a bunch of ultimate players too - I ran with Purifico for a
while in the beginning and saw Devlin and TS there too. TS started a bit
behind me but finished at the same time.</p>
<p>The course was pretty hilly, so I guess my time would be better if it were
flat. My time was <span class="workout-unit"><span class="number">22</span>:<span class="number">34</span> </span>. It was pretty tough in the middle going up
the big hill, but I felt good after the hill ended and pushed really hard
on the last hill to the finish line. It helped that it was cold out. I
think I would have done way worse in the summer.</p>
<p>Our whole crew did well. Nico hit 20:17, just shy of his under-20 goal.
Diana and Emily both got in in just under 30. Our turkey feast will be
well-deserved.</p>
PT
2014-11-26T23:18:34-05:00
2014-11-26T23:18:34-05:00
9676529740042803
<p>PT for my knee. Side-lying leg lift, straight leg raise, resisted terminal knee extension.</p>
PT, Handstand Work
2014-11-25T21:54:51-05:00
2014-11-25T21:54:51-05:00
9964023147002219
<p>Did several PT exercises for my patellar tendonitis. Then held a handstand for a total of 1 minutes (over several sets).</p>
Shuttles and Throwing
2014-11-24T20:46:51-05:00
2014-11-24T20:46:51-05:00
3785662316139750
<ul>
<li>Warmup plyos</li>
<li>2 laps around the field - jog the short sides, stride the long sides</li>
<li>4 resisted sprints. You sprint while someone pushes against your shoulders and slowly yields ground. After 5 seconds, they step off and let you finish
the sprint.</li>
<li>3x150yd sprints (50yd course). Ran them in 22-23 each. Gabe and Jesse were a second or two ahead of me on each.</li>
<li>2x150yd sprints (25yd course). Don’t know the times, but beat Jesse on both.</li>
<li>A bit of throwing. Worked on leftie backhands.</li>
</ul>
<p>Dinner: crepes and walk home with Butter.</p>
Ultisquash
2014-11-23T16:00:00-05:00
2014-11-23T16:00:00-05:00
4549512877319225
<p>2.5 hours of ultisquash. Good turnout, got a bunch of haverfordians and
some amp ppl. Butter even played. Allysha and StaceyZ came too. It was
Allysha’s first time but she played really well.</p>
<p>Desi village for lunch.</p>
Shuttles and Pickup
2014-11-20T20:38:32-05:00
2014-11-20T20:38:32-05:00
6751385126498424
<p>Ran 6 150m shuttles with Butter and Sara. First 3 were a 50m course, last 3 were 25m course. I ran the 50m ones in about 24-25s each. The 25m ones were
27-28s each. We also warmed up by jogging the circumference of the field twice. We did long strides for the long edges and slow jog for the short edges.</p>
<p>Afterwards, Sara and I joined the Penn pickup crew and played ultimate for a while. She left early, I stuck around till the end. There were a few new
girls there. Two were high schoolers and one just moved to the area. One of the high schoolers had a cannon flick for her age, and the other was a good
deep cutter and receiver. Pretty sure Butter’s recruiting them for his indoor team.</p>
PRG
2014-11-19T20:42:38-05:00
2014-11-19T20:42:38-05:00
4879420228419229
<p>Two hours of climbing with Matt. Sent the yellow traverse on the right side, got a lot closer on the red V5, and did most of the pink on the left side.
Definitely sending the red next time I’m there.</p>
Ultisquash
2014-11-16T15:00:00-05:00
2014-11-16T15:00:00-05:00
9503213102356240
<p>2 hours of Ultisquash. A great high level game with amp ppl and wheels.
Owen’s first time playing, and he played really well. Everyone was a bit
hung over from last night’s power hour and houseleaving party, but it was
great to get out and run around some.</p>
Climbing
2014-11-15T16:00:00-05:00
2014-11-15T16:00:00-05:00
5261648546252360
<p>Climbed for an hour at PRG East Falls. Also did some muscle ups, abs and static hold work.</p>
Molar Bears Mosh
2014-11-02T20:00:00-05:00
2014-11-02T20:00:00-05:00
1739614981573244
<p>Had an excellent time playing with the Molar Bears at Mosh this weekend. For a first-year team, we set the bar pretty high for level of play, level of
fun, and finish in the tourney (lost in the finals). The wind was rough and the cold was somewhat annoying, but I had a lot of fun.</p>
<h3>Highlights</h3>
<ul>
<li>drinking tea on the sideline</li>
<li>recruiting for the team turned out awesome</li>
<li>everyone was very positive, had a lot of fun and partied pretty hard (though separately). need to have unified party next time.</li>
<li>every team except Trey’s played pick-6</li>
<li>the rollers-are-live rule was fantastic in strong wind</li>
<li>my wind throws have gotten better, and my throwing turns came more from lazy throws</li>
<li>we beat Trey’s team on universe</li>
<li>jeremy skied 3 guys in the endzone while wearing fairy wings</li>
<li>jeremy dropped a hand-on-hip hammer for an upwind break in the finals</li>
<li>papa owes me a buffalo</li>
<li>I threw a Rochester for a goal (to the break side to the front of the stack)</li>
<li>I threw Diana a honey goal. She played with her boot on and still got Ds and was effective.</li>
<li>the costumes. next year, no jerseys</li>
</ul>
<blockquote><p>Bicuspids bite, molars crush<br>
Bears love cold. Let’s win Mosh</p></blockquote>
<h3>Takeaways</h3>
<ul>
<li>if the wind is so strong that scoring upwind is tough, choosing the wind is equivalent to choosing O/D</li>
<li>conversely, starting on O upwind is good for focus and mental prep. accept the challenge.</li>
<li>we lost in the finals in part because of lack of leadership.
<ul>
<li>we were up 7-5 after half and playing D downwind. we should have broken for 8-5, then
overloaded our O and sealed the deal</li>
<li>millersville adjusted to our strategy at half. we didnt. we should have tried to play more handler-y O going downwind, and I should have called
handlers (scottie and brown) to play upwind O points.</li>
<li>I should have put myself into the cup to stop their crashes</li>
</ul>
</li>
<li>as the captain, I did a good job keeping the vibe positive but I did not attend to the team’s needs. I got caught up playing and talking from the
sideline, but I needed to take a step back (multiple times throughout the game) and ask myself “what does the team need? what have I done already and
what am I not doing yet?”</li>
<li>catch my Ds, then run them back for goals</li>
<li>continue to work on throws in the wind, esp flicks and hammers and short-range throws</li>
</ul>
Coaching Sneetches, Ultisquash
2014-10-29T09:55:15-04:00
2014-10-29T09:55:15-04:00
8878847063952915
<p>Sara got a few AMPers to come to Haverford and help coach the Sneetches. We worked on upline dump defense and then pulling. I brought Diana’s iPad and the
Ubersense app, which was really helpful in showing the girls where they were missing out on extra torque on their pulls.</p>
<blockquote><p>We play better when we eat our Cheddar.<br>
We never miss when we eat our Swiss.<br>
We get the D when we eat our Brie.<br>
We win the party when we eat Havarti.</p></blockquote>
<p>After practice, we went over to the squash courts and played over an hour of ultisquash. It was good to get back into the game. We had a wide range of
talent, from people who’ve played a lot to people who’ve only played once or twice. The games were pretty fun, but with lots of turns. I need to figure out
how to minimize my turns and throw more effectively.</p>
Sneetches Clinic
2014-10-21T22:02:59-04:00
2014-10-21T22:02:59-04:00
9003896938096783
<p>Came out to Haverford to help coach the Sneetches for a day. We did the Gauntlet drill in slow motion, focusing on body positioning and footwork. Then we
ran it faster to simulate more game-realistic moves. After that we did the hunger drill with no jumping, focusing once more on body positioning, as well as
reading the disc and catching with the opposite hand. Finally, we played 4-on-4 winter-league style until it got dark.</p>
<p>When I say we, I really mean the women’s team. I mostly coached, watched and gave feedback. I did get some throws in during the hunger drill, and also at
the end with Stu.</p>
Nationals
2014-10-18T21:34:03-04:00
2014-10-18T21:34:03-04:00
7206888490853470
<p>Nationals this year was good and bad in a lot of ways. We played very well during most of our games, we won more games than any previous year, and we beat
one of our arch-rivals (Polar Bears) in a strong win on Friday. But we also finished worse than last year and lost our last game on Sat to a team we should
have beaten.</p>
<p>On Thursday, we started off strong with a close game against CLX. We had the opportunity to win it, but some late-game turnovers (two by me) gave them the
lead back and we lost 13-11. We rebounded and fought hard to win 11-9 against 7 Figures, then crushed Cosa 15-4 in the last game. On Friday, we lost our
pre-quarters game 15-10 to Slow White, beat D'oh 15-11, then took down Polar Bears 14-8. The Polar Bears win was extra satisfying because we clearly saw
our defense working well. For the first half of the game, we shut down their deep cuts with strong physical defense. In the second half, they started to
bring all their cuts under and across, and we took advantage by playing tighter and getting a bunch of Ds. I think we scored 3 or 4 breaks in a row in the
second half. For our last game Sat morning, we were up a few breaks on Santa Maria but they came back to win on universe (13-12).</p>
<p>My takeaways:</p>
<ul>
<li>Continue to improve throwing and reduce turnovers. I only had turnovers in the games that we lost (2 each game vs CLX, Slow, Santa Maria).</li>
<li>Be more disciplined on D. I still give up the deep sometimes.</li>
<li>Still not great under pressure. Half of my throwaways were rushed throws at crucial moments in the game when we should be extra careful. When the
pressure is on, respond by being even more patient and conservative.</li>
</ul>
Last PP Workout
2014-10-14T21:31:46-04:00
2014-10-14T21:31:46-04:00
6368767086505385
<p>I’d taken the whole week off before last practice, and took Monday off as well to make sure my knee was 100%. But I couldn’t keep doing nothing, so I came
out for the last workout to do some shuttles, shuffles and throwing. We took forever finding a place to run because most fields were busy with intramurals
or other team practice. Eventually we ran 4 shuttles and 4 shuffles, then threw till the IM ultimate game kicked us off.</p>
Last Practice Before Nationals
2014-10-12T16:00:00-04:00
2014-10-12T16:00:00-04:00
9771332940695707
<p>Practice was supposed to be Saturday, but it got rained out and moved to Sunday. We split the practice up into 4 sections: one for each of our Thursday
opponents plus one for us. During our section, we ran through all the plays in our playbook to make sure we have everything down pat. Then we played mini
to work on handler movement and stopping it (Cosa Nostra), worked on physical defense and poachy zone (7 Figures), and then scrimmaged with the endzone
being closed for the first 40 seconds (CLX). Overall the practice went pretty well. The O line especially played well during the scrimmages, coming back to
win the zone scrimmage after being down, and not giving up a single turn in the endzone-closed scrimmage.</p>
Beach Weekend Double Practice
2014-10-05T16:00:00-04:00
2014-10-05T16:00:00-04:00
3243810953087140
<p>Combo double practice and beach weekend. There wasn’t much actual beach going on because it was cold and rainy, but I did jump in the ocean after practice
on Saturday. We repeated a few drills from the past (gauntlet, marking), then moved on to scrimmage. We got some good reps with zone because it was rainy
and a great chance to practice. O even played some zone to give the D some practice, but mostly O played O. The weekend was somewhat streaky, with O and D
taking turns going on runs. Our numbers were kinda low, so we all got to play a lot and get quality reps in.</p>
<p>After practicing all day Saturday (with a break for lunch, Spikeball and full-team Spikejam), we went to Papa’s house for dinner, 7 Wonders and Fishbowl.</p>
<p>On Sunday, we went back to work. It was even colder, but not terrible. After warmups and some triangle cutting drills, my knee felt painful so I stopped
playing and switched to filming. Everyone else finished out the drill and moved on to scrimmage. The level remained high throughout the day, though there
were a bit more miscues and botched Ds than the day before.</p>
Shuffles, 10-cut, Throwing
2014-10-02T22:00:00-04:00
2014-10-02T22:00:00-04:00
9246938302710416
<ul>
<li>6x15secs shuffle, 45 secs rest between each</li>
<li>3x10cut, 90 secs rest between each</li>
<li>about 10 minutes of medium-length throwing</li>
</ul>
Gym
2014-10-01T21:30:56-04:00
2014-10-01T21:30:56-04:00
2991656375590686
<ul>
<li>Power Clean: <span class="workout-unit"><span class="number">3</span>@<span class="number">145</span>/<span class="number">135</span>/<span class="number">135</span>lb </span></li>
<li>SLDL: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">35</span>lb </span></li>
<li>Box Jump: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">10</span>lb vest, <span class="number">30</span>in </span></li>
<li>Pullup: <span class="workout-unit"><span class="number">5</span>/<span class="number">5</span>/<span class="number">6</span>@<span class="number">10</span>lb </span></li>
<li>Speed skaters: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> with vest </span></li>
<li>Eccentric squat: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span></li>
<li>Knees to Elbows: <span class="workout-unit"><span class="number">1</span>x<span class="number">5</span> </span></li>
</ul>
PP Throwing
2014-09-30T20:17:00-04:00
2014-09-30T20:17:00-04:00
4142721624601469
<p>15 or so minutes of throwing medium-long distance throws with Miggs.</p>
Penn Park Shuttles
2014-09-29T19:18:45-04:00
2014-09-29T19:18:45-04:00
1243978001225391
<ul>
<li>1x150yd (50yd course)</li>
<li>2x300yd (25yd course)</li>
<li>3x150yd (25yd course)</li>
</ul>
<p>Ran the 300s in 1:03, 150s in 28</p>
<p>Threw for a while after, then did some speed skaters and talked about shuttle turn technique.</p>
Amp Wins Regionals
2014-09-28T09:07:29-04:00
2014-09-28T09:07:29-04:00
6434211955439432
<p>We cruised through regionals, winning all our games by a good margin. No team made it to double digits against us. Our O line didn’t get broken once all
weekend, and we had very few unforced turns all around. The intensity was good, even when we were winning by a lot.</p>
<p>We spent an hour or so on Saturday talking about spirit. Amp often gets low spirit scores, though we don’t think we have poor spirit. So there must be
something we’re missing, something we need to pay attention to and improve so we’re not seen as jerks. Some good points were that we want the teams we beat
to cheer for us and be proud when we represent the region. We don’t have to make friendly banter on the sidelines or smile at everyone, but we do need to
respect our opponents as worthy adversaries and recognize when they are doing something well. Some teams we mentioned as examples of good spirit are Polar
Bears, Slow White, Fury, Riot, the men on CLX.</p>
<p>For me personally, I played well on the weekend, though I didn’t play much (esp on Saturday). I did have one drop and one rushed semi-throwaway that I
should not have had, but besides that I think I was very effective all around. I did notice myself rushing during our last game. I’ll try to remember that
feeling so I can notice it in myself in the future. Brayden (the AG coach) also gave me some good feedback during the game.</p>
<ul>
<li>When I’m marked tightly on the flick side, I lift my pivot slightly as I throw to get space. But that’s still a travel. I need to either call disc space
or do something else (pivot?) to get the space I need.</li>
<li>When I’m near the endzone (or downfield too), I get locked in on one person and wait for them to make the move I want them to make. I need to be careful
of spending too much time on one person. Instead, I should either communicate where I want them to go, or to another cutter.</li>
<li>When I throw the disc laterally from the break side towards the middle, I MUST remember to cut upline immediately. I should practice this.</li>
<li>I made the same dump mistake that I made a few weeks ago in practice (and Katie was my dump again). The mark was counting stalls a bit quickly, so I was
rushed in my head. I turned to look at my dump, but then immediately turned back upfield. I need to commit to the dump and stay with her for at least a
few seconds before looking elsewhere. She’s waiting for my look to make her cut, so I can’t expect her to be open right away.</li>
<li>Don’t rush so much. Learn to notice it and relax when it happens. I think this may lead to my frantic cutting as well.</li>
</ul>
Shuffles and Throwing
2014-09-24T10:10:04-04:00
2014-09-24T10:10:04-04:00
3443099638784727
<ul>
<li>3x15secs 5yd shuffles, 45secs rest after each</li>
<li>2x10cut, 90 secs rest after each</li>
</ul>
<p>Afterwards, worked on throwing intermediate throws to moving
targets.</p>
Gym: Clean, SLDL, Press, Box Jumps, PT
2014-09-23T20:55:16-04:00
2014-09-23T20:55:16-04:00
1091264464575707
<ul>
<li>Power Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">130</span>lb </span></li>
<li>SLDL: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
<li>Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span>@<span class="number">105</span>lb </span></li>
<li>Box Jump: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span>@<span class="number">30</span>in </span></li>
<li>Single-leg Eccentric Squat: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span></li>
</ul>
Shuttles and Throwing
2014-09-22T22:07:14-04:00
2014-09-22T22:07:14-04:00
2373357755310584
<h2>Shuttles</h2>
<ul>
<li>1x150(50yd course)</li>
<li>1x300(25yd course)</li>
<li>2x150(25yd course)</li>
</ul>
<p>150secs rest between each, 3min rest after the 300</p>
<h2>Throwing</h2>
<p>We threw between most of the shuttles. Then after we were done, we worked on throwing a dishy and cutting deep for the huck. We did that a few times with and into the wind, but only caught about half the hucks. The rest were either overthrown (with the wind) or just bad throws. After cutting for hucks, we just worked on our deep throws. My backhands are decent but my flicks are still awful.</p>
AMP Double Practice
2014-09-21T18:16:27-04:00
2014-09-21T18:16:27-04:00
5107788998456414
<p>Had practice from 9am to 1pm both Saturday and Sunday. We did a lot of scrimmaging, and I even got some reps on the D line. We also ran drills for endzone cutting and to work on flashing our mark into the lane to stop the continuation upfield. Overall I think it was a very productive weekend. I felt strong on D and mostly strong on O. I think I only had one turnover in scrimmages, and worked well in zone O and transition D. I got my feedback from Butter and he also said that he liked what he saw. His major criticism was for me to cut deep more. I did not do the best job with that today but I will continue to focus on it during regionals.</p>
<p>One down note: Diana hurt herself at the start of scrimmaging on Saturday. We’re not sure what it is yet (x-ray tomorrow), but it’s likely a broken metatarsal. If that’s the case, it means about 8 weeks on crutches and no ultimate (regionals, nationals, mosh, etc). I’m still hoping that it’s just a bad sprain, but if not, it would be a huge bummer.</p>
Gym: Cleans, SLDLs, Rows, Press
2014-09-18T10:01:55-04:00
2014-09-18T10:01:55-04:00
7540547541904403
<ul>
<li>Power Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">125</span>lb </span></li>
<li>SLDL: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">15</span>lb </span></li>
<li>Bent-Over Row: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">60</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">95</span>/<span class="number">100</span>/<span class="number">100</span>lb </span></li>
</ul>
Shuffles, 10cut, Single-Leg Hops
2014-09-17T17:38:59-04:00
2014-09-17T17:38:59-04:00
3134520216312121
<p>Gorgeous day outside. Snuck in a quick workout with Diana at the highrises:</p>
<ul>
<li>2x5x single-leg lateral hops. Focus on sticking the landing.</li>
<li>2x5x shuffle-and-hops. Same as single-leg hops, but take one shuffle-step, then hop.</li>
<li>Several starts with feet parallel, then with facing 90 degrees to a side.</li>
<li>6x10secs 5yd shuffle, 30secs between reps.</li>
<li>3x10cut drill, 90secs between reps.</li>
<li>5 min tired throwing. Ended with 10 crisp backhands, 10 crisp flicks, 5 hammers.</li>
</ul>
Shuttles @ Penn Park
2014-09-15T21:55:52-04:00
2014-09-15T21:55:52-04:00
4667572539625164
<ul>
<li>1x150yd (50yd course)</li>
<li>1x300yd (25yd course)</li>
<li>5x150yd (25yd course)</li>
</ul>
<p>120 seconds rest between each, 4 minutes rest after the 300.</p>
<p>I threw between most of the shuttles. Then Diana and I went to Left Bank and threw medium-distance for 10 min or so. I worked on keeping my flicks high and flat, and throwing flicks after a backhand fake.</p>
AMP Scrimmage
2014-09-14T21:52:47-04:00
2014-09-14T21:52:47-04:00
2376725640294403
<p>Two hours of scrimmage with fairly few people. The O line had one guy sub and one girl sub. The D line started with a girl sub but ended up savage by the end. This probably contributed to how well I thought the O line played, but we played well even in the beginning. The D line spent most of the game pulling to us. Each of our goals was worth half a point, but we could double-score after each goal to earn the full point. I really enjoyed just playing a lot with few subs. It’s rare that I get a lot of reps in a row, and we really got into a good groove on O. I can see how having no subs at all would be rough, but I still enjoyed the day.</p>
AMP Practice
2014-09-13T21:40:57-04:00
2014-09-13T21:40:57-04:00
4515298655811242
<p>A pretty good 5-hour practice. We some skills work and scrimmaged a lot. We spent a good amount of time focusing on our redzone offense. We worked on the gravity cut, which turns out to be very hard to defend if you’re close to the endzone. The third cut (to the cone, back across for the break, then force side to the back cone) is especially tricky to cover. If you don’t sell out to get the IO, it’s pretty easy to throw something in that area. If you do, the cut to the back cone is open. Doing this drill on O and on D really let us experiment with making the cut different ways and defending it different ways, and it really proved to me how hard it is to cover (if the thrower is close enough).</p>
<p>After that, we went into some endzone-focused scrimmage. The O line really struggled here, and the D line played very well on D and on O. They were very smooth, only had one cut at a time to each threatening space, and broke the mark very well for goals. The O line had trouble scoring more than 2 or 3 in a row, and often the goals were quite contested. We were very frustrated towards the end of practice.</p>
<p>For our last drill, worked on a bit of transition O/D in the redzone. Here, the success of the lines swapped and the O line crushed it. Maybe it helped that it started to rain and the disc became very slippery, but the O line scored almost all their opportunities and got a good amount of Ds as well.</p>
<p>My takeaways from the practice are:</p>
<ul>
<li>We should be way better about scoring in the redzone. It makes sense to isolate one cutter and look at them for a while, esp when the thrower is close to the endzone.</li>
<li>Our O needs to figure out whats going on with us. Possession and scoring should be easy, yet we struggle so much.</li>
<li>Mixing up the O/D lines may be useful. I know the argument for “chemistry” among the lines, but there are significant benefits to variety (more creativity, a stronger requirement for communication, more practice adapting to novel situations, learning from more players, etc) and these may outweigh the chemistry thing.</li>
</ul>
Penn Park Practice, Shuffles
2014-09-10T13:15:06-04:00
2014-09-10T13:15:06-04:00
4094351953242284
<p>We were supposed to scrimmage at Penn Park for two hours, but they shut the lights off after about 30 minutes of playing. So we worked on our deep hucks in the dark instead. The cutting practice (the shape, the turn, not slowing down while looking back) was great. The throwing part would have been great but I was rushed to throw the next throw and not being able to see your throw was really weird.</p>
<p>Afterwards, I did the shuffles workout:</p>
<ul>
<li>4x10secondsx5yards side shuffle with crossover on the first step out of the turn</li>
<li>2x10cut drill, again with crossover on the first step</li>
</ul>
Gym
2014-09-09T22:00:00-04:00
2014-09-09T22:00:00-04:00
6573488196808681
<ul>
<li>Power Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">120</span>lb </span></li>
<li>SLRDL: <span class="workout-unit"><span class="number">10</span>@<span class="number">0</span>,<span class="number">0</span>,<span class="number">12</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">10</span>,<span class="number">5</span>,<span class="number">8</span> </span></li>
<li>Leg Raise: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
</ul>
Shuttles, Throwing
2014-09-08T21:08:00-04:00
2014-09-08T21:08:00-04:00
6600251534076899
<h2>Shuttles</h2>
<ul>
<li>3x150m with 50m between cones. 150s rest between each.</li>
<li>5x150m with 25m between cones. 150s rest between each, 120s before the last one.</li>
</ul>
<p>Threw for about a minute between each shutle.</p>
<h2>Throwing</h2>
<p>Spent about 10 minutes working on my throws. Primarily worked on the full-extension backhand fake to the flick throw. I have trouble getting power when coming all the way back from a full step-out. Watching Melanie throw, I noticed that she doesn’t pivot the full 180 degrees on the way back. She goes about 135, with her right foot out in front of her left. That seemed to help, will try it next time. Also, gotta throw the disc more up and IO when reaching far or pivoting hard.</p>
Mini and Shuffles
2014-09-06T13:54:49-04:00
2014-09-06T13:54:49-04:00
1139902422936227
<p>An hour of 3-on-3 with the South/West Philly Amp crew. We did 3 minutes on, 3 minutes off. The weather was really hot and the turf at Penn Park made it even hotter, so the pace of the game was not the highest. Still, it was good practice. My throws and cuts were somewhat lazy at times, but other times I played strong D and cut well. I did have a few bad turnovers, still not focusing on my decisions enough.</p>
<p>After mini, I did this week’s shuffles (8x10secondsx5yards, 30seconds rest inbetween) with Bulb and Diana. I focused on staying light on my feet in the middle and exploding out of the plants at the ends.</p>
Backpacking in the Cascades
2014-09-02T13:49:17-04:00
2014-09-02T13:49:17-04:00
5085857878717746
<p>Two days of hiking and camping in the North Cascades. We hiked about 10 miles the first day, 13 miles the second. I was pretty sore the first day and held down the back of the line. On Tueday I felt better and mostly hung in the middle. Luckily the rain held off until right after we got back to the cars.</p>
<p>There weren’t many people on the hike, but we did see a group on horseback (lots of horse camps in the area) and several animals (many pika, a marmot and even a bear).</p>
ECC
2014-08-31T13:36:51-04:00
2014-08-31T13:36:51-04:00
7492634382994454
<p>Two days of camping and ultimate in beautiful Burlington, WA. This was basically mini-Nationals, as the top 8 teams from last year were there. A lot of unexpected results on the weekend - Drag'n Thrust only won 2 games, Cosa Nostra played better than expected, we finally beat Wildcard. On the whole though, we performed below expectations and finished last (8th) despite our wins against Wildcard and Mischief.</p>
<p>I played fairly well, though I did have some bad turnovers in the Cosa game and in our second Wildcard game. I also only played 2 points against Cosa and in our first Wildcard game. In the games that I had time to get into, I thought my cutting was fairly strong and my D on the turn was also good.</p>
<p>Things I did well:</p>
<ul>
<li>inside breaks</li>
<li>threatening deep, then cutting hard under (break and open), then slashing for the IO</li>
<li>patience near the endzone</li>
</ul>
<p>Things to improve on:</p>
<ul>
<li>reduce bad decision throws. I only had two or so, but that’s two unnecessary risks.</li>
<li>reduce execution mistakes. Had at least three here (two to Trey in the same point, probably tired mistakes). I’ve been working on throwing harder, I think that will help.</li>
<li>don’t get caught looking away from the guy I’m covering. Focus on him and my footwork, but take peeks when I can. Even when I’m peeking, move to cover the likely next threat.</li>
<li>better around breaks, flick hucks.</li>
</ul>
Vancouver
2014-08-29T13:58:13-04:00
2014-08-29T13:58:13-04:00
7441474147491380
<p>Hung out with AMP in Vancouver. Did a bunch of walking, a bit of climbing, and good amount of eating and throwing. Also bought myself a flannel shirt.</p>
Shuttles and Throwing
2014-08-26T19:46:39-04:00
2014-08-26T19:46:39-04:00
9004780852617752
<p>Week 2 shuttle workout. 150 second rest between each shuttle.</p>
<ul>
<li>2x150m with 50m cones</li>
<li>3x150m with 25m cones</li>
</ul>
<p>Gabe, Sara and I threw between each shuttle. Then we threw for about 20 min afterwards.</p>
Rolling
2014-08-24T09:29:31-04:00
2014-08-24T09:29:31-04:00
7287564243210764
<p>Was pretty sore after a long practice, so I spent a while rolling my whole lower body.</p>
Full-Day Practice
2014-08-23T09:23:17-04:00
2014-08-23T09:23:17-04:00
7213290746028673
<p>Long day of practice with AMP: 9am-1pm, then break for lunch, then 2pm-5pm. On top of that it rained for most of the day, which sapped some of my energy towards the end. I felt great until about 3 or 4, then started to feel drained. I think a lot of the O was feeling similar, and it showed in our game.</p>
<p>I played really well before lunch, throwing or catching most of our goals and only turning over one drop and a huck to Katie. After lunch, I was not as effective with my cutting and had some poor decisions on O and D.</p>
<p>One mistake I consistently make is to not anticipate where my person is going and to allow them to beat me deep. I think part of it is that I need to try setting up differently - maybe facing the open side and dictating instead of facing the person I’m covering and reacting.</p>
Gym
2014-08-21T10:48:27-04:00
2014-08-21T10:48:27-04:00
2672026904016798
<ul>
<li>Power Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">115</span>lb </span></li>
<li>SLRDL: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">0</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">10</span>,<span class="number">8</span>,<span class="number">5</span> </span></li>
</ul>
AMP Scrimmage
2014-08-20T22:00:00-04:00
2014-08-20T22:00:00-04:00
2258706305644300
<p>Midweek practice with AMP. We did a short warmup, then did the gauntlet D positioning drill, then went to scimmaging.</p>
<p>Most of the time, we scrimmaged with the same format as the camping weekend: D pulls to O, O sets up on D on the endzone line. If O scores, they play D. If D scores, that’s it. The playing was fun, but it was O that struggled a lot this time. We played well but made execution mistakes and didn’t get them back. On the few times we got them back, we turned it over again. I don’t think we got more than one or two breaks the whole time.</p>
<p>In the last 20 minutes, we tried a new format. Neither team was allowed to score within the first 30 seconds of their possession. The endzone was considered out of bounds. After a turn, the 30 seconds restarted. The goal is to encourage the D to play aggressive underneath defense (as teams do to us sometimes) and for the O to be chilly and really work to maintain possession. At first this was a fun twist. Several points went by with both teams being patient and swinging the disc among the handlers near the endzone until it was time to score. However, the D soon realized that they needed to shut down the dumps to prevent the easy strategy. Also we got tired of the longer points. The two factors combined to create a lot of stress, and the frustration really showed for both teams. The last point took about 10 minutes to end, with both teams having multiple drops (sometimes first-throw drops) and really struggling to assert themselves. Part of this was because we really emphasize pushing upfield and not throwing backwards, but once we got to the goal line and couldnt advance, we got stuck and didn’t adjust well. Another part is that we need to practice being flexible and communicating on the field to solve problems. Finally, we have work to do in frustration management department.</p>
<p>Looking forward to double practice this weekend.</p>
Shuttles, Shuffles, Pickup
2014-08-19T18:00:00-04:00
2014-08-19T18:00:00-04:00
1744434802719842
<p>Did the first of the new BenJ workouts with Ben at penn park.</p>
<h2>Shuttles</h2>
<ul>
<li>2x150m with 50m cones: about <span class="workout-unit"><span class="number">25</span> seconds </span> each</li>
<li>4x150m with 25m cones: about <span class="workout-unit"><span class="number">27</span> seconds </span> each</li>
</ul>
<p>150 seconds rest between each rep. We threw during some of the rests but forgot during others.</p>
<h2>Throwing</h2>
<p>Mel showed up during the end of our shuttles and we threw for about 15 min. I worked on my flick throws - trying to get them smooth, flat and high enough.</p>
<h2>Lateral Shuffles</h2>
<ul>
<li>4x10m shuffles with 15 seconds on, 45 seconds rest</li>
</ul>
<h2>Pickup</h2>
<p>Played half an hour or so of pickup in the park. It was not very high-level but a few good players were there so I got to cover them.</p>
Summer League Finals
2014-08-16T16:26:08-04:00
2014-08-16T16:26:08-04:00
6119285375986027
<p>Played two games at summer league finals. We were in E/F pool and were not taking things very seriously. We played fairly well in the first game and won by a few points. In the second game, I think we came into it hoping to lose and it showed in our playing. We also let them pick up Whitney, which didn’t help our cause. Regardless, I had fun hanging out and taking Sunday off.</p>
MCUDL Finals - Game 2
2014-08-13T23:00:00-04:00
2014-08-13T23:00:00-04:00
8669437668961910
<p>We lost 15-13. Just like las year. Just like two years before that. 15-13 is my least-favorite score. The thing is that we actually played pretty well this time too. I don’t remember too many stupid decisions. But we did dig ourselves into a hole early on and could not climb back out of it. Mott and Quinn both played very well, skying pretty much everyone on PTA repeatedly. Isaac and Swilson talked a big game, but I was underwhelmed by their play (though Swilson was solid on D). Having Paul and Tache back was a plus, but Adam and Dustin were out with injuries. Maybe we’ll get our shit together next year.</p>
MCUDL Finals - Game 1
2014-08-11T10:03:29-04:00
2014-08-11T10:03:29-04:00
4100782352531581
<p>First game of Mercer finals was a typical Roots finals game. We went up a few, couldn’t close, and lost 19-18. We played well for the most part on both O and D. Our O line was especially strong in the second half, scoring most goals quickly and efficiently. Our D was solid, though we didn’t get many takeaways. We also struggled to convert our Ds, sometimes having multiple-turn points where we had trouble getting downfield cuts. Noah was really big for us, as were Quinn and Mott. I had one turn on an IO break flick that went over my reciever’s head. Otherwise I played decently well, though my D was not the best. I need to focus more on my guy and work on my footwork more.</p>
Defense Drills at Penn Park
2014-08-06T09:52:50-04:00
2014-08-06T09:52:50-04:00
1247945503075392
<p>Ran two of the RiseUp drills - sneaking a look and stopping handler continuation. We had a good mix of Amp and Bitmap people. They seemed to like the drills, though they were way messier than they looked on the video. After drills, we scrimmaged a bit.</p>
Summer League + Birthday
2014-08-04T22:41:34-04:00
2014-08-04T22:41:34-04:00
3981427264031738
<p>Played a close and intense summer league game against Norm’s team. They have a good team - they were missing their best guy and girl and we still had a really hard time against them. Pretty much the whole game, we were within 1 or 2 points of each other. We got the first break, but they got it back a few points later. They took half 8-7 and we traded till 11-10 or so. Then we scored several breaks to bring it to 14-12, but they came back to 14s. Finally we closed the game out 15-14.</p>
<p>We played the same way we usually play - slow in the first half, then better in the second half. We did switch to a backhand force for the second half and our girls bracketed and clogged the open side more too. If only we can come out strong in the first half, we’d have a much better record.</p>
<p>After the game, we had a great turnout at Edgely grilling. Both Pops and I had our birthdays today, and playing Norm made it even better. A lot of people from both teams came out, plus a few other teams joined our party too. There were sausages, chicken, cheesecake, pie, and plenty of beer. We didn’t get home till after midnight.</p>
Double Practice + Camping
2014-08-03T20:00:00-04:00
2014-08-03T20:00:00-04:00
7161574407749533
<h2>Practice</h2>
<p>Had a great double practice at glorious Lums Pond State Park. We spent a lot of time scrimmaging and working on the triangle cutting drill. We focused on defense, throwing deep early, and threatening multiple spaces at once. I really enjoyed the triangle cutting drill. I think it simulated game situations well and really let us work on a lot of good habits.</p>
<p>The O-line motto for the weekend was “play with tempo and trust”. Miggs was coming back from surgery, so he provided feedback to the O line. I thought he was very helpful in setting the strategy (even the defensive strategy) and on giving individual feedback on throwing.</p>
<p>The O line won most of the scrimmages over the weekend. The format of the scimmages was this: if O scored the first goal, they would play defense as if it were a turn. If D scored the first goal, the point ended. Also, O never pulled to D. Instead, we would drop the disc in the endzone and then set up before checking the disc in. This was an interesting format, as it allowed the O to score twice before subs, but it also gave the D a chance to score while O was tired. I’m not sure if this gave O an advantage or not, but the O line won most of the scrimmages on the weekend.</p>
<p>On the O line’s O possessions, we tended to run sidestack or ho stack on the pull plays. On D, we ran aggressive marks (flat-no-inside or even straight-up at times) and tight D downfield. Half the time, we fronted the cutters and trusted the mark to take away the easy deep throw. Alex and Diana really punished us for this strategy, so we tried to play back-hip when they had the disc. When Diana came over to the O line, it became easier for us.</p>
<p>Personally, I think both my D and O really stepped up this weekend. Patrick’s article on perfect positioning really came in handy. I spent a lot of time thinking about avoiding parallel foot positioning and I think that helped me respond to cutters faster. I covered Papa for most of the weekend. In the past I struggled to contain him, but this weekend I think I shut him down pretty often. One thing that Jill pointed out to me is that I spend too much time looking at the thrower and not enough time focusing on the person I’m covering. I’ll be working on that later this week. I also felt that my mark was pretty solid most of the weekend and my cutting is getting better as I practice it more.</p>
<p>My main downside is still my throwing. I don’t think I had more than one or two decision errors, but I did have a bunch of execution mistakes. I rushed several throws when my mark was out of position or on the ground, and ended up turning them over. I even got handblocked once. I also overthrew Panna on what should have been a wide-open goal. Finally, I rushed the last point of the last game on Sunday and threw a dicey upline throw when I should have been looking to swing the disc.</p>
<h2>Camping</h2>
<p>Between Saturday and Sunday practices, we camped at the campground in the park. The forecast called for rain all weekend, but it ended up only raining at night. Saturday was beautiful the whole day. Sunday was grey and soggy, but almost no actual rain fell on us.</p>
<p>At the campsite, we played disc golf and ate a bunch of food. Alex brought a giant steam pot and made a huge dinner for everyone: 15 lobsters and a ton of clams, mussels, shrimp, sausage, eggs, etc. It was the most gourmet meal I’ve ever had while camping. Then we sat around a campfire, drank beer, and played games. It would have been perfect if not for the nasty park ranger who made us pour out the last of our beer. I thought she was gonna be cool about it (we weren’t even being loud) but she was not fun at all.</p>
<p>Diana and I did make one technical error. We set up our tent on a giant tarp. I thought it was a good idea, but I forgot that tent tarps are designed not to stick out past the edges of the tent. This keeps rainwater from pooling on the tarp. So when it rained at night, the water collected inside and most of our stuff got wet. We slept fine (the thermarests kept us out of the water) but packing up in the morning was annoying and drying everything in the evening was a chore. On the plus side, we had tons of dry socks because our AMP socks had just come in. I had them in my bucket, which kept them and most of my other stuff dry. The duffel bag did not stay fully dry, but it did OK compared to Diana’s backpack, which got completely soaked. Lessons learned there.</p>
Gym
2014-07-31T12:27:44-04:00
2014-07-31T12:27:44-04:00
7031479130666948
<ul>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>/<span class="number">5</span>/<span class="number">6</span>@<span class="number">25</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">245</span>lb </span></li>
<li>Power Clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">110</span>/<span class="number">110</span>/<span class="number">95</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">145</span>lb </span></li>
</ul>
Gym
2014-07-29T10:30:54-04:00
2014-07-29T10:30:54-04:00
8814196169044860
<ul>
<li>Power Clean: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">105</span>lb </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">235</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>,<span class="number">10</span>,<span class="number">5</span> </span></li>
</ul>
Wildwood 2014
2014-07-27T19:00:00-04:00
2014-07-27T19:00:00-04:00
4037799998057977
<p>Another awesome Wildwood is in the books. Random friends were seen, beach ultimate was played, beers were shotgunned, and we even a trophy. Here’s how it went down.</p>
<h2>Friday</h2>
<p>I started the weekend by fooling everyone into thinking that I’m now the TD of wildwood. The crew asked me to send an email to every player at the tourney to tell them some useful info (be respectful, no glass on the beach, watch out for plainclothes cops, etc). But the way it came off, it was like I was making the announcement, and that’s usually the TD’s job. All weekend people came up to me asking about cops and saying they didn’t know I was in charge of wildwood now. I set most of them straight, but sometimes it was easier to just go with it.</p>
<p>Friday was also the start of our weekend-long game of Gems. Everyone started with 5 gems, and whoever had the most by the end of the weekend got to keep the trophy. People were flipcupping for gems, betting gems (I won 3 on an arm wrestle between Diana and Katie), and even giving gems away for things. It definitely spiced the weekend up.</p>
<p>After pregaming at the house, we head for the Bolero. We danced for a bit, then bounced and went for ice cream and skinny-dipping in the ocean. The water was surprisingly warm, and the ice cream was surprisingly good - vanilla with strawberries on top. That sobered us up some, so we went home to party some more.</p>
<h2>Saturday</h2>
<p>Our theme for the weekend was a bit unusual: you must wear (at most) one article of clothing and it must cover your back. We had some interesting choices - dresses, panda suits, wrestling singlets, full-body spandex suits, even a kimono. I went with a fullbody suit on Saturday and a dress on Sunday. The suit was a big hit, and not all that bad to play in. I thought it would be super-hot (it was) and that throwing in those gloves would be tough (it wasn’t). We spent most of the day drinking and chilling with people. We won all our games (both Troyalty and Troylettes) without too much of a struggle. One of the teams we played was solid, but we stepped our game up and won by 4, our closest win of the day.</p>
<p>The party was quite good this year, mostly because we didn’t spend too much time at the Bolero. We pregamed at the house, then went out. Robb and I went ahead of the rest, and we went straight to the Rabs party room by the pool. When we migrated to the Bolero dancefloor, Diana was already there. We spent maybe 5 min inside, then went back to the Rabs room and to the pool area. After much socializing and big-containering and dice-gaming, our thoughts turned to food and we went to buy way more Chinese than we needed (though Singapore noodles were delicious). We ate on the steps near our house, then went in for the afterparty and for bedtime.</p>
<h2>Sunday</h2>
<p>Sunday went pretty similar to Saturday. The teams we played were better, but we were never down on points. Our two-pointers were decent, our guys were very solid, and our ladies carried the day as usual. I thought we’d have trouble against Esser’s team, but we went up big and they didn’t manage to catch up in time. In the finals, we played Max Power, a Canadian team that played in Borocay and other beach tournaments. We talked them into playing Pick-6, which turned out great. I ran back a pick-6 for a goal, then threw a pick-6 Callahan shortly afterwards. Our first game to 7 was closer than it should have been. I threw a 2-pointer at 5-5 to win it, but it could have gone either way. Our second game was not as tight. I think we won 7-3 or 7-2. After the games, I played an awesome spirit game of 1-on-1 hockey in the sand. We each had a tiny hockey stick and the puck was a tennis ball. I lost my game, then Diana played one of their girls and lost as well. But we did drink tasty Canadian whiskey, so really everyone won.</p>
<p>Troylettes lost their second game on Sunday, so they were done at this point. There was nothing left to do but collect the trophy, take some photos, and then count our gems. We met back at the house and went through the final calculations. After much trading and consolidating, Stefan and I were the clear leaders. It was very close, and we each did some shots and promised some things to get the last few. We’re now both wearing our costumes to FGiving, and I owe Steve a cheesesteak next time I’m in Troy. In the end, I had two gems more than Stefan so I took home the MVP title and the trophy. I like to think of it as being voted “most entertaining” by the team.</p>
<p><a href="http://i.grin.io/wildwood2014.jpg"><img src="http://i.grin.io/wildwood2014.jpg" alt="" title="" /></a></p>
<p>Lessons for next year:</p>
<ul>
<li>Gems game was great, but the small gems were annoying.</li>
<li>Prepare a spirit game. They are very fun.</li>
<li>Team theme for next year: fun police.</li>
<li>Robb should be in charge of swag.</li>
</ul>
Gym
2014-07-24T20:24:10-04:00
2014-07-24T20:24:10-04:00
1139838883430624
<ul>
<li>Warmup</li>
<li>Box Jumps: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>, <span class="number">30</span>“ box </span></li>
<li>Squats: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">185</span>lb </span></li>
<li>Power Cleans: <span class="workout-unit"><span class="number">5</span>@<span class="number">95</span>/<span class="number">95</span>/<span class="number">105</span>/<span class="number">105</span>lb </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">135</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">8</span>/<span class="number">8</span>/<span class="number">10</span> </span></li>
</ul>
Short AMP Practice
2014-07-23T20:34:01-04:00
2014-07-23T20:34:01-04:00
4914681768879126
<p>Our mid-week AMP practice was cut short by a thunderstorm, but not before the D line kicked the O line’s ass in several short scrimmages. We struggled with downfield cutting and the dump sets. Our D after a turn was also pretty bad. That’s pretty much it.</p>
Summer League + Some Drills
2014-07-22T22:43:06-04:00
2014-07-22T22:43:06-04:00
2892928220047413
<p>Ran a few drills with Devlin and Glazer before our game. Did the 10-cut drill 3 times, then did the triangle cutting drill (cut deep, cut under, slash break, cut deep again, all while watching the throwing and cutting off their fakes) 2 times each on the forehand and backhand side.</p>
<p>Then played all but one point in our 15-14 loss to Rosso’s team. We played quite poorly across the board, with everyone having bad turnovers and other mistakes (Betsy dropped the pull). Yet we still managed to get a bunch of breaks and win the insanely long points we played. We went up a break at 11-10, they got the break back at 13s, and then it was universe point. We even got the D fairly close to their endzone, but could not convert. They scored for the win.</p>
<p>After the game we had a good showing at team hangout. I drank two smoothies from the smoothie truck (one before the game, one after) and ate a bunch of Paella from Bulb’s team.</p>
First Fast
2014-07-22T14:07:35-04:00
2014-07-22T14:07:35-04:00
1052031869917837
<p>Just finished my first 24-hour fast. It was not dificult at all. I felt hungry most of the time, but it was never too distracting or annoying. I was inspired to do it after reading Eat, Stop, Eat. The author does a pretty good job analyzing the existing medical research on fasting and makes a bunch of points that seem to make sense. Hopefully it works out for me. Time to devour this burrito.</p>
Gym
2014-07-21T09:38:00-04:00
2014-07-21T09:38:00-04:00
1512478847143032
<p>Gym with Owen</p>
<ul>
<li>Bodyweight warmup</li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">225</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">85</span>/<span class="number">90</span>/<span class="number">90</span> </span></li>
<li>Dips: <span class="workout-unit"><span class="number">5</span>@<span class="number">35</span>/<span class="number">50</span>/<span class="number">50</span>lb </span></li>
</ul>
Throwing in Clark Park
2014-07-19T10:01:48-04:00
2014-07-19T10:01:48-04:00
4876623015182120
<p>Had a short throw session with Diana and Raha at Clark Park. We did 10-throw twice through. We didn’t stand too far from each other, just focused on reps and pushing our limits. We threw a lot of throws at full extension or as high/low as we could release them. We even threw scoobers and lefty backhands. Those should come in handy at Wildwood next weekend.</p>
Summer League
2014-07-18T21:00:00-04:00
2014-07-18T21:00:00-04:00
1794185294682810
<p>A tight summer league game against Trey’s team. We played really well in the first half were up two breaks at halftime. In the second half, we had a bunch of unforced short-field turnovers and they won 15-11. We still played solid defense, but could not overcome all the mistakes. In general, our O was strong when we didn’t turn it early. We did a good job opening up space in the middle of the field for the players who were being left uncovered. They then worked it to each other and marched the disc up the field into the endzone. I’m pretty happy with how we did, especially considering that Jeff, Katie and Diana were not playing (though we picked up Yoli to take Diana’s spot).</p>
Penn Park Throwing and Defense
2014-07-17T22:38:33-04:00
2014-07-17T22:38:33-04:00
4889834418082600
<p>Second workout of the day. I skipped out on most of the sprints, shuttles and hill sprints because I lifted earlier. Instead I threw with Gabe and Maddie. Then I worked on defensive positioning and threw some more.</p>
<p>For the record, here’s the workout:</p>
<h2>20m Sprints</h2>
<p>Do a bunch of 20m sprints with different starts. Start facing different directions, loading one leg or the other, leaning forwards, stepping backwards, etc. My favorite was to set up as if you’re covering someone in the stack and have them cut in while you chase. If the defender beats the cutter to the line, they win a prize (in this case, a chicken wing). Rest for full recovery between sprints.</p>
<p>I skipped everything but the O-D sprints.</p>
<h2>Shuttles</h2>
<p>Sprint 50m, do 5 side-to-side shuffles between two cones, sprint 50m, shuffle again, sprint 50m. Not sure what the rest is, I’d do 1-2min.</p>
<h2>Hill Sprints</h2>
<p>I didn’t see what they did because I was throwing, but I did discover that Penn Park has some nice short hills to sprint up.</p>
<h2>Defense Drill</h2>
<p>Did Nick’s box drill several times. Worked on focusing on my defenders hips, staying close to them and being on the correct side of them. Also on my footwork. Papa pointed out that on Amp, we tend to spend a lot of time watching the disc when our person is not active. That’s important, but we should be spending more time watching our person and only glancing at the disc momentarily to get an idea of what’s going on. This will let us react faster to our person making a move, and we’ll be closer on the D.</p>
Gym
2014-07-17T09:02:21-04:00
2014-07-17T09:02:21-04:00
8046487496865091
<p>Gym with Owen and Raha.</p>
<ul>
<li>Warmup (pushups, pullups, knees to elbows, med ball throws)</li>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">135</span>/<span class="number">185</span>/<span class="number">235</span>lb </span></li>
<li>Power Clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">75</span>/<span class="number">95</span>/<span class="number">95</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>/<span class="number">3</span>/<span class="number">5</span>@<span class="number">25</span>lb </span></li>
<li>Dips: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span></li>
<li>Box Jumps: <span class="workout-unit"><span class="number">5</span>@<span class="number">0</span>/<span class="number">10</span>/<span class="number">10</span>lb, <span class="number">30</span>in </span></li>
</ul>
Goalty with Amp
2014-07-16T21:00:00-04:00
2014-07-16T21:00:00-04:00
6683785791307500
<p>Played several hours of goalty with Amp. We played 5v5 for most of the time, then switched to 4v4 at the end. I’m completely sold on the clear box vs the clear line. The box encourages you to play defense the whole time, not just near the goal.</p>
<p><a href="http://i.grin.io/amp-goalty-selfie.jpg"><img src="http://i.grin.io/amp-goalty-selfie.jpg" alt="wacky face wednesday selfie" title="wacky face wednesday selfie" /></a></p>
Pumpatorium
2014-07-15T22:30:30-04:00
2014-07-15T22:30:30-04:00
7279933828786127
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">225</span>lb </span></li>
<li>Bench Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">125</span>/<span class="number">130</span>/<span class="number">135</span>lb </span></li>
<li>Knees to Elbows: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span></li>
<li>Tendonitis Rehab (eccentric squats): <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span> </span></li>
</ul>
NY Invite
2014-07-13T22:00:00-04:00
2014-07-13T22:00:00-04:00
1473648460024529
<p>NY Invite. Haven’t been to this tourney since 2009, when it rained insanely hard and the games did not get called off until after the fields were wrecked. Maybe they haven’t been able to get the fields since…</p>
<p>I continued in my role as the primary O-line cutter. I think I played better this weekend. I only had 3 turnovers - two hit my receiver in the hands and one was a good look but a bit too low and too far for Benny to catch up to. I played fairly solid D after turns (and even got some D points in during the last game) but I think I could have done better. My favorite games were against Slow, Shuyamouf and CLX.</p>
<p>Lessons from the weekend:</p>
<ul>
<li>need to continue working on my throws, especially on putting enough snap on my flicks and on reaching out on my backhands.</li>
<li>am getting better with the shape of my cuts, but need to start deep cuts from closer in.</li>
<li>need to work on executing the proper dump cut. I went upline a good amount but did not come across for the IO at all.</li>
<li>pay more attention to the mental prep and the instructions from captains. they set the focus, but it’s easy to forget what is said when you’re focusing on the current point.</li>
</ul>
<p>My stats:</p>
<ul>
<li>35 O points, 8 D points</li>
<li>10 goals</li>
<li>4 assists</li>
<li>1 D</li>
<li>3 throwaways, 0 drops</li>
</ul>
Kung Fu Throwing
2014-07-11T14:21:13-04:00
2014-07-11T14:21:13-04:00
6025769052472415
<p>Went through all of Kung Fu throwing with Liam at Clark Park. Only had a few turnovers. We made it through 96 of the Rinky Dink throws before we dropped one. I thought we would get through all 100.</p>
Goalty with TopScore
2014-07-09T22:00:00-04:00
2014-07-09T22:00:00-04:00
4686339013562203
<p>Played a bunch of goalty with the TopScore crew, Colin, and Matt Michelson. We must have played at least 8 games to 3. The level was pretty high, though D started slacking towards the middle. The last game really picked up the intensity though.</p>
<p>After goalty, dinner at Vientiane Cafe.</p>
Summer League
2014-07-08T23:00:00-04:00
2014-07-08T23:00:00-04:00
3038445710014113
<p>Played a game against Venose & Drake’s team. Venose and Adam weren’t there, so we went up early and didn’t have a tough game. They came back towards the end, btu the game got rained out at 12-9 so that’s a win for us. Was gonna do sprints or shuttles after the game, but the rain killed that.</p>
Pumpatorium
2014-07-07T19:00:00-04:00
2014-07-07T19:00:00-04:00
9564762495509868
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">135</span>/<span class="number">185</span>/<span class="number">205</span>/<span class="number">225</span>lb </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">20</span>lb </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">65</span>/<span class="number">75</span>/<span class="number">80</span>lb </span></li>
</ul>
US Open
2014-07-05T17:00:00-04:00
2014-07-05T17:00:00-04:00
2217226739949861
<p>Played 3 days (Thurs-Sat) of high-level ultimate in the Twin Cities. It was like having an early Nationals. The top 6 teams from last year’s nationals were here, as well as Union (Canada’s national champion) and a mixed team from Colombia. I played almost exclusively O line, which is a first for me. I did not feel 100% comfortable all the time, especially with the effectiveness of my cutting and the number of turns I had. But everyone told me I played well and should be happy with how I did.</p>
<p>Overall it was great playing against such strong teams so early in the season. We played Drag'n Thrust and Wildcard to universe (and had the opportunity to win both) and won a universe-point game against Union. We also played decently against Polar Bears, though they beat us 15-9. After games, we had a great time hanging out, partying and exploring with the team. Much bonding was accomplished.</p>
<p>My stats for the weekend:</p>
<ul>
<li>39 O points, 7 D points</li>
<li>8 goals</li>
<li>7 assists</li>
<li>3 Ds</li>
<li>7 throwaways, 2 drops</li>
</ul>
T25 Cardio and Swimming
2014-06-30T11:28:23-04:00
2014-06-30T11:28:23-04:00
7206839866448620
<p>Did the T25 Cardio video with my dad and Diana. It was decent, though doing it on cement was a mistake. The bottoms of my feet hurt a lot and I had to stop at a few points to rest them. Overall I didn’t feel too tired, but that might be because of the breaks and the down-scaling to minimize impact. After the cardio, we swam a few laps in the pool.</p>
AMP Practice and Summer League
2014-06-28T11:30:53-04:00
2014-06-28T11:30:53-04:00
5041085079405610
<p>Worked on many different things at practice. I was less happy with my performance this time, mostly because of the many throwing mistakes I had. There were at least 3 easy backhands that I should have completed but I just threw them away. Besides that, I played OK. The deep throwing practice was useful, and we spent most of the rest of the time scrimmaging with different formats: zone only, 1 score or 2 turns, double-score, etc.</p>
<p>After practice, Diana and I went to our summer league game. We played Satell’s team. They were clearly lacking their top players and we picked up Mike Gentile. The game was fairly lopsided and we won handily. They had a strong deep game, but they turned it a lot and we capitalized well on most of their turns.</p>
40 Burpees and Swimming
2014-06-26T09:00:00-04:00
2014-06-26T09:00:00-04:00
2687941707207105
<p>40 burpees for time: <span class="workout-unit"><span class="number">2</span>:<span class="number">32</span> </span></p>
<p>Then swam some laps in the pool.</p>
Throwing and Abs at Left Bank
2014-06-24T21:00:00-04:00
2014-06-24T21:00:00-04:00
1071529715551359
<p>Threw a bunch of long throws at Left Bank. Then worked on around flicks and backhands. Finished with a few ab exercises and this selfie:</p>
<p><a href="http://i.grin.io/amp-selfie.jpg"><img src="http://i.grin.io/amp-selfie.jpg" alt="Hanging selfie" title="Hanging selfie" /></a></p>
Summer League
2014-06-23T22:00:00-04:00
2014-06-23T22:00:00-04:00
5870398446429728
<p>Our team was kinda short on guys. Our opponents were short on guys and girls. They were missing Leon and possibly another guy, so they struggled against us. We took the opportunity to work on zone (1-3-3), force backhand, and break-side cuts. We were up the whole time and won without too much of a struggle (though they were close the whole way till about halftime). After the game, Obert, TS and I threw deep throws for about 20 minutes. My flicks are getting back on track somewhat. I changed my grip a bit (moved my thumb back and toward the center). I think this gives me more spin, which helps level out hucks. After that, beers and pizza.</p>
AMP Practice
2014-06-22T16:00:00-04:00
2014-06-22T16:00:00-04:00
8662478274314201
<p>We worked on deep throws and defense in the air, then switched to 5v5 and 6v6 scrimmage, then worked on zone (ATC and 1-3-3). All the drills felt very productive and I liked the pace. We went hard up front in the deep drills, running a good amount of sprints with little rest. Then in the scrimmages, we had enough subs to wholesale every point, so we got a good amount of rest. I felt like I was pretty much fully rested for each point. The zone work and scrimmages were pretty good, though with no wind, it tough to replicate zone conditions. I gave into throwing loopy over-the-top throws a few times even though I would not throw them in a real zone game. Still, it was good to go through the reps. We even played with an extra defender and the O still managed to score a decent number of times.</p>
<p>After watching the videos (<a href="https://vimeo.com/98890149">1</a>,<a href="https://vimeo.com/98997131">2</a>) from the 5on5 scrimmage, it’s very clear how effective it is to make big deep cuts. Many of them either turned into goals, or became big in cuts. The big unders may be partially because of our emphasis on playing back-hip defense. I’m curious to see how this works against teams that play underneath defense. Hopefully our throwers can punish them with deep shots.</p>
<p>After practice, we hit up Dre’s uncle’s pool for some swimming and burgers. Then I took a short nap and continued the party at Sara’s: DIY pizza and the USvPortugal world cup game.</p>
Summer League and Shuttles
2014-06-19T23:08:09-04:00
2014-06-19T23:08:09-04:00
1826808891192401
<p>Played a close game against a good team tonight. We were up most of the way, starting from the first break, then taking half 8-6, then being up 12-9. But then, they scored 4 in a row and ended up winning 15-13. We played solid D and O for the most part, though we didn’t go to the break side as much as I would have liked. Our main problem was our endzone O. When we had the disc on the line, we either struggled to score or failed completely. Jeff noticed it too, so hopefully we’ll work on it next game. We also got beat deep too many times, especially by this one girl on their team. Deep D is still a weak point for us, though our girls did a great job running switches and helping clog the lanes and the deep space. That will probably be a plus for us all season (at least when Diana and Katie are there).</p>
<p>After the game, we ran 4 sets of 5x20yd shuttles in the endzone with 60sec rest in between.</p>
Amp Scrimmage
2014-06-18T22:59:56-04:00
2014-06-18T22:59:56-04:00
7371711294146670
<p>Scrimmage at the Duck Pond. We played 4 games of 10-12 minutes. All games were 5v5 and on-the-fly subbing, but on a full field. We also added the rule that you cannot throw backwards. I played well for the most part, but had a poor flick huck again. I did have several good hucks though. I’ll keep working on it.</p>
Summer League
2014-06-17T22:58:17-04:00
2014-06-17T22:58:17-04:00
2681146610602682
<p>Warmed up my throws with Diana and Bulb. Then played a decent game of ultimate. I threw away three hucks, all flickside. Two were short and bladey, the other was over Katie’s head. Besides that I played well, got a bunch of Ds, and we won.</p>
<p>Afterwards, I ran the 10cut drill 5 times. I focused on figuring out my footwork, getting low on turns, and running at top speed the whole time.</p>
Mercer A League
2014-06-11T00:10:13-04:00
2014-06-11T00:10:13-04:00
5795497654498280
<p>Played my first A League game of the season with Roots. We played PTA, our perrenial rival. The game was close the whole way, but we pulled ahead to take half 8-6. They caught up and tied it at 9s, but we pulled away 13-10 and then closed out the game 15-13. I played most of the D points and maybe 1 O point?</p>
<p>The squad is pretty stacked this year. The Sauls, Bode and Quinn are back in town, Dundala and Pauly are back from hiatus, and a few of the younger guys are looking pretty strong. As long as we don’t choke when the pressure’s on, we should be in good shape.</p>
Penn Park Throwing
2014-06-09T20:33:14-04:00
2014-06-09T20:33:14-04:00
9451979663806627
<p>Did basically the same throwing routine as yesterday, but only on the backhand side. We also didn’t play defense on the cuts because it’s not that useful and you just get tired. Instead we tried not to slow down our cuts so that the thrower has a real idea of whether they timed their throw well.</p>
Gym and Throwing
2014-06-08T18:35:38-04:00
2014-06-08T18:35:38-04:00
5755797054462533
<p>I returned to FitGym after a two-year hiatus at the Pumpatorium. They’ve added a few new things - non-bent bars and a new squat cage, plus a kettlebell area upstairs. I started off easy:</p>
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">135</span>/<span class="number">135</span>/<span class="number">185</span> </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">65</span>/<span class="number">85</span>/<span class="number">85</span> </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">5</span>/<span class="number">4</span>/<span class="number">3</span>@<span class="number">25</span> </span></li>
<li>Box jumps: <span class="workout-unit"><span class="number">5</span>@<span class="number">24</span>/<span class="number">24</span>/<span class="number">30</span> inches </span></li>
</ul>
<p>After the gym, we went to Penn Park and worked on our around throws. We practiced throwing goals into the endzone and used a mini soccer goal as a mark. We simulated a flat mark, 30 degree mark and 45 degree mark, and challenged ourselves to step out far to make the throw. The cuts were about 80% speed, but had a trailing defender to ensure that the throw is timed well and on-target. We did backhands first, then flicks. At the end, we threw hucks for a bit.</p>
Skills and Scrimmage Practice
2014-06-07T17:13:57-04:00
2014-06-07T17:13:57-04:00
7109158276455341
<p>Today’s practice focused mostly on training several important skills: upline cutting and defense, around backhand breaks, breaking out of a sideline trap, and the shape of our cuts. We scrimmaged a bit at the end to consolidate those skills and put them into use. I think my cuts and upline stuff was decent (though I got beat in the sideline drill once), but my throws definitely need work. Some of my around backhands are good, some were pretty bad, and my hucks are just awful overall.</p>
<p>After practice, we also got together and talked about team goals and individual goals for the season. Some highlights:</p>
<ul>
<li>throw every day</li>
<li>you’re doing a disservice to your teammates by not going all out in practice. we have to push each other to work harder so we know how to deal with difficult situations.</li>
<li>the best competition we’re going to see for most of the year is ourselves.</li>
<li>season goal: stay injury-free, touch the disc every day, focus on things we can control and on constant improvement.</li>
<li>everyone needs to be a threatening player. last year we relied on Birdo to make plays and be open for us. everyone should be able to win their matchup the way Birdo did.</li>
<li>be open to receiving feedback from our teammates. we can always learn from each other. similarly, feel comfortable giving feedback to others. let the captains set the general strategy and make major corrections, but also look to help.</li>
<li>its important to build trust in each other. we should not feel inhibited in our game or our decisions because of deficiencies we perceive in others on our team. we should play our game.</li>
<li>aim high. don’t settle for winning games or even tournaments. aim to win every point and every cut.</li>
<li>identify our own weaknesses and tailor our workouts to eliminate them.</li>
<li>besides lifting and running, we need to focus on eating and sleeping well.</li>
<li>if we’re down 9-3, we can not change the past or control what happened. we can only focus on what we’re going to do next. this mindset is a good way to stay positive when we’re down without pretending to be happy.</li>
<li>think about that end-of-season talk when we’ve played our last game at nationals. visualize us, sitting in a circle, all smelly and sunburnt, cleats and socks littering the field. what do you see us talking about? how do you want that conversation to go? now think about what you’re going to do today to make sure that happen.</li>
</ul>
Bit of Throwing
2014-06-06T21:00:00-04:00
2014-06-06T21:00:00-04:00
9787303304372365
<p>Threw for 20 min at the high rises before dinner picnic. The less I try to throw hard, the better it works.</p>
Scrimmage at Haverford
2014-06-04T22:00:00-04:00
2014-06-04T22:00:00-04:00
8487805311819018
<p>Played a bunch of 5v5 and then 4v4 at Haverford. Warmed up with the warning track drill, then emphasized deep cuts and deep throws to space in the scrimmages. I need to start wearing knee pads, at least on my left knee. After scrimmage, supper club at Tiffin for some Lamb Saag.</p>
Penn Park Shuttles
2014-06-03T21:31:56-04:00
2014-06-03T21:31:56-04:00
2836078204044751
<p>Lexa and I ran the following shuttles:</p>
<ul>
<li>300m, 3min rest</li>
<li>300m, 4min rest</li>
<li>300m, 4min rest</li>
<li>150m, 75s rest</li>
<li>150m, 75s rest</li>
<li>150m, 50s rest</li>
<li>150m</li>
</ul>
<p>I ran the 300s in 54 seconds, 150s in 24. We also threw during the long breaks and at the end.</p>
First AMP Practice After Cuts
2014-06-01T17:23:09-04:00
2014-06-01T17:23:09-04:00
4012546373222806
<p>Had our first practice with the final roster. Butter was there but he had just had shoulder surgery yesterday morning so he was not 100%. I took over clapping duties and some play calling when I was in. We worked on the usual things: attacking vertically and to the break side, playing defense, etc. The main new elements were working on Sauce, getting out of a hard sideline trap, and our 3on3 redzone set. The trap work was particularly useful - we do get stuck there sometimes and its good for everyone to know how to get out. I rally enjoyed playing the thrower role (5 for 5 on goals) and also attacking upline from the dump. I also really liked marking Owen. Even though I felt that I gave up the inside break too much, the sideline was happy with the mark.</p>
<p>One thing I did not do well is swing the disc on O. There were a few times where I got caught up in moving the disc up the force side and did not look for the break soon enough. I also got stuck clogging the dump space for Zumba on one play. I thought I was open on a late bailout in cut. He didn’t look at me (which makes sense in retrospect because he was looking at his dump) so I just stood there and called for it. I should not have been there in the first place and should have gotten out sooner.</p>
<p>After practice, I taught Papa how to do backflips on the highjump pad. I was also gonna teach Lexa but she kneed herself in the nose on her first attempt and that was the end of that.</p>
Goalty at Edgely
2014-05-31T16:00:00-04:00
2014-05-31T16:00:00-04:00
9414482498134872
<p>Played a solid bunch of goalty at edgely. We managed to plays 4s the whole time and even had subs for most of the games. Colin and Z showed up late and added some more oomph to our games. After games, we ate some PADA pork and beer (spring league finals were going on at the same time) and headed home. On the whole I played pretty well - got a lot of Ds and scored a bunch. But I also threw away so many. Colin played really well and had almost no turnovers.</p>
Penn Park Shuttles
2014-05-29T22:00:03-04:00
2014-05-29T22:00:03-04:00
7193875861243045
<ul>
<li>150m, 75s rest</li>
<li>300m, 150s rest</li>
<li>150m, 90s rest</li>
<li>150m, 90s rest</li>
<li>150m, 50s rest</li>
<li>150m</li>
</ul>
<p>Ran the 150s in 24-25 seconds, 300 in 54 seconds.</p>
Goaltimate and Hot Box at Left Bank
2014-05-28T21:02:27-04:00
2014-05-28T21:02:27-04:00
2334186821326000
<p>AMP Wednesday practice was called off so the captains can finalize the roster. So we decided to come out and play anyway. Played 3 or 4 games of 3-on-3 goaltimate, then played 2 on 2 hotbox till the lights went out. Great workout, lots of fun, can’t wait to do it again Saturday.</p>
Penn Park Workout
2014-05-26T19:00:29-04:00
2014-05-26T19:00:29-04:00
5491851039643341
<p>3 sets of 4-5 reps of exercises and sprints. One rep is this:</p>
<ul>
<li>do 10-20 reps of an exercise</li>
<li>sprint from the start to the 25yd line, then back to the 15yd line, then to the 40</li>
<li>rest while your partner does what you just did</li>
</ul>
<p>We did 5 reps the first two times, then cut it down to 4 for the last set. Our erexcises were:</p>
<ul>
<li>20 3-yard lateral shuffles</li>
<li>20 seconds moving plank</li>
<li>20 scissor jumps</li>
<li>15 full-body situps</li>
<li>20 squats (skipped these on the last set)</li>
</ul>
<p>We took about 5 min between each set to rest and do some focused throwing. We also threw for about 15 min afterwards. I worked on tired throwing and also on my leftie roaster throw. Dan pointed out that I should try to throw it inside out because that how I’d probably use it in a game.</p>
Tabatas at Home
2014-05-25T15:30:42-04:00
2014-05-25T15:30:42-04:00
2854109577963152
<ul>
<li>Pullups: <span class="workout-unit"><span class="number">7</span>, <span class="number">4</span>, <span class="number">3</span>, <span class="number">2</span>, <span class="number">2</span>, <span class="number">1</span>, <span class="number">2</span>, <span class="number">2</span> </span> (23)</li>
<li>KB Swings: <span class="workout-unit">about <span class="number">10</span>-<span class="number">12</span> each rep </span></li>
<li>Pushups: <span class="workout-unit"><span class="number">16</span>, <span class="number">9</span>, <span class="number">8</span>, <span class="number">6</span>, <span class="number">4</span>, <span class="number">4</span>, <span class="number">2</span>, <span class="number">5</span> </span> (54)</li>
</ul>
First SL Game
2014-05-19T22:00:00-04:00
2014-05-19T22:00:00-04:00
3561116821807770
<p>First summer league game of the year. We played well but got beat deep on pretty much all of their goals. Not many subs, so I played just about every point. After the game, we ran 4 160yd shuttles. Each shuttle was 4x40yds (the width of the field). 90 seconds rest between each shuttle. I ran each in ~26 seconds.</p>
Amp Wins Bellcrack
2014-05-18T19:00:00-04:00
2014-05-18T19:00:00-04:00
6389860094006717
<p>Excellent weekend of ultimate. I haven’t won a non-playoffs tournament since Philly Invite last year. Also, I really felt like our team grew and learned a lot this weekend. We had a lot of subs on Saturday and won all our pool play games (none were very challenging). Then we lost our crossover to SHUYAMOUF because we did not defend the deeps well. We started strong, going up 5-2. Then they scored 10 points in a row. We came back some with a run of our own, but it wasn’t enough to win the game.</p>
<hr />
<p>On Sunday, all the Spinners left for their game so we were down to about 10 guys. But I liked that better because I got to play more and connect more with everyone else. We won our first game against Bang, then played Lions in semis. They took half 8-3 to start, then we got a break to go to 10-5, and then we scored 6 straight to win the game on 11-10 on hard cap. That was one of the most exciting comebacks I’ve ever been a part of. Devlin gave a great half-time speech about wanting to feel our team from the sideline and our defense refocused to execute our gameplan. We took away the deeps and the arounds, and they collapsed. I caught a great huck from Harrison to tie it at 10s and Katie hit Ben with a hammer to win the game.</p>
<p>In the finals, we played SHUYAMOUF again. They gained their MLU players (Sean Murray and Lucas), but Amp was on fire. We started off strong and never looked back. They only beat us deep one or two times, scoring most of their goals in the front corner of the endzone or on nice IO breaks. We did slack off on taking away the arounds - will have to work on that in the future. Our ladies were especially dominant, getting several nice Ds and shutting down their assignments. In the last few points, they were completely uncovered for multiple cuts in a row. The guys also played well. Bulb caught the winning goal by walking to the throw in the enzone - there was no one even close to him.</p>
<hr />
<p>I had the honor of being named the mens MVP for the tourney for playing strong back-hip D, attacking the break side with my throws, and deciding to stop throwing my deep throws that weren’t working. Sara got the women’s MVP for repeatedly breaking the mark and for several heads-up Ds during the day. We celebrated with some all-natural chocolate milk and dinner at <strike>Guacamole</strike>Desi Village. Amp!</p>
AMP Scrimmage
2014-05-14T22:42:23-04:00
2014-05-14T22:42:23-04:00
8354712513469742
<p>The first of our regular midweek meetups. We warmed up with a bit of plyos and the give-n-go drill, then scrimmaged (5v5, then 3v3) for over an hour. It was a lot of fun. Playing with fewer players gives you way more touches and lets you feel like you’re killing it on O because you’re way open. On D though, its a lot tougher. I did ok for the most part. My cutting was pretty good but my deep throws were way off. Throwing higher has been helping, but now I’m sometimes throwing too high. I guess that’s ok for now.</p>
<p>After the game, we went to Luigi’s Pizza in Fairmount and talked about jersey designs. I’m starting to feel pretty good about it. They are not gonna wind up as boring as I feared.</p>
Penn Park Shuttles and Throwing
2014-05-12T21:18:46-04:00
2014-05-12T21:18:46-04:00
6500998709448385
<h2>Shuttles</h2>
<p>8 150yd shuttles (3x50yd) with the following rests: 50,75,90,120,75,90,50</p>
<p>Did them all in 23-24 seconds. Felt kinda slow on the last 20-40 yards of each, and my times are down two seconds from last shuttles workout.</p>
<h2>Throwing</h2>
<p>Then Bulb and I threw for about 20 min. My mid-range throws are coming along nicely but I still have a bad tendency to throw them too low. Need to aim higher, even if it seems weird to me. My deep throws were not great, prolly because I was tired and not very focused. Scoober is coming along nicely - need to not throw so far from my body and need to think about throwing it into a trash can.</p>
AMP Practice
2014-05-10T16:27:53-04:00
2014-05-10T16:27:53-04:00
4723547090891091
<p>Great practice with AMP. I was a bit hurt so I didn’t go 100% on everything, but I still played a decent amount. We worked on defense for the most part: deep D, under D, etc. There was a good amount of scrimmaging, which is always nice, and the drills were pretty fun and felt useful. Also my throwing on Friday definitely paid off because my throws were pretty good today (except when they were catastrophically bad). Especially in the away cut drill, my flicks finally had enough IO on them to stay straight in the wind. Unfortunately, it did not translate well to in-game hucks. I did have a really nice full-field huck to Diana, but it was just a bit too far :-(</p>
Field Workout
2014-05-06T21:15:15-04:00
2014-05-06T21:15:15-04:00
8156940389532744
<p>Short field workout with Rachel, Norm and Diana.</p>
<ul>
<li>4 sets of 10-20-30 suicides with throwing</li>
<li>Triangle breakmark drill for 10 throws</li>
<li>Hucks to away cuts</li>
<li>2 minutes of hucks to a partner. Catch a huck, bring it back, catch the next. Goal: catch as many as you can in 2 min.</li>
<li>Triangle breakmark for 30 stalls</li>
</ul>
<p>21 seconds cold shower.</p>
Amp Practice
2014-05-03T13:47:19-04:00
2014-05-03T13:47:19-04:00
7517119805658765
<p>Another amp tryout, another injury. I think I strained my quad during warmups or the first drill or something. It feels very much like the time I messed up my right quad at OMK. But this time I’m gonna take good care of it and not come back until I’m ready. So I spent most of the practice watching the drills and the grames.</p>
<p>20 seconds ice-cold shower.</p>
Penn Park Pickup and Cleat Test
2014-05-02T20:00:00-04:00
2014-05-02T20:00:00-04:00
6843094757347189
<p>Went to penn park with Diana to try out our new cleats and throw for a bit. We ended up picking up with some people who were playing there. The game was very low-level - no stalls, no calls, no real defense. But it was a great way to try out all the cleats I brought and it’s always fun to run around and chase some plastic.</p>
<blockquote><p>“Are we doing the counting thing?”
- Penn Park Pickup</p></blockquote>
Morning Pullups
2014-05-01T09:00:00-04:00
2014-05-01T09:00:00-04:00
4980580737121174
<p>8 morning pullups, 18 seconds of ice-cold shower time.</p>
Penn Park Shuttles
2014-04-29T22:00:00-04:00
2014-04-29T22:00:00-04:00
4115133963606893
<p>6 sets of 150m shuttles (3x50m) with 75 seconds rest between shuttles. Ran each in 21 seconds.</p>
<p>Supper club at Greek Lady #selfieclubfirst.</p>
Henlopen
2014-04-27T21:00:00-04:00
2014-04-27T21:00:00-04:00
5758060308279175
<p>Amp’s first tournament of the season. I’m still coming back from my tendonitis, so I only played half a day on Saturday. The weekend was a mix of ups and downs for me. I started off on a huge down, with two drops and three turns in our first game (which we ended up losing). The rest of the games went pretty well. We beat AG on Saturday, then won our quarters game on Sunday and lost a very close game to AG in semis. I caught a layout Callahan against AG.</p>
<p>Things I need to improve: cutting on O. My awareness is decent but needs work, especially paying attention to my teammates. I also need to learn to stop and cut faster and to throw better into the wind. Finally, fewer turns. Maybe it was just my first game outside, but the throwaways were poor decisions and that’s no good.</p>
<p>EDIT: also got bit by a tick sometime this weekend. This might come in handy later.</p>
Quick Morning Workout
2014-04-24T00:00:00-04:00
2014-04-24T00:00:00-04:00
1912699222981775
<p>I’ve been really lazy for the past two weeks: combination of rehabbing and being busy at work. So to get back in the habit, I’m gonna start trying to work out in the morning. That way I’ll make sure I’m getting it done.</p>
<ul>
<li>10 pushups, 1 squat</li>
<li>9 pushups, 2 squats</li>
<li>etc</li>
<li>1 pushup, 10 squats</li>
</ul>
<p>Total: 55 pushups, 55 squats</p>
<p>Time: 3:07</p>
<p>The time makes sense considering I can do 40 burpees in just over 2 minutes.</p>
First Drills Tryout
2014-04-19T00:00:00-04:00
2014-04-19T00:00:00-04:00
2985155584532714
<p>Did our first structured tryout. We did several drills (give-n-go, breakside cuts, 3 on 3 for 3, 3 on 3 for 2 turns) and then went to a full 7 on 7 scrimmage. It was a bit windy and I threw some bad throwaways. I’m also out of shape after not running for a few weeks. But it will come back to me.</p>
Tryout Hat Tournament
2014-04-13T00:00:00-04:00
2014-04-13T00:00:00-04:00
7707726639519759
<p>I didn’t play in this because I’m resting my patella tendon, but I helped yell things from the sideline. Still, it was fun to be outside and throwing in nice weather. Looking forward to the season.</p>
Fools Fest
2014-04-04T00:00:00-04:00
2014-04-04T00:00:00-04:00
6330809691628387
<p>Played one day of Fools Fest on Friday, then my tendonitis started acting up and I sat out Sat and Sun. My inside backhand has really been coming along. I’ve been working on putting more snap on the throw, and I threw several this tourney that were a bit off but sat for long enough to get picked up by someone else. I also ran back a pick-6 for a goal.</p>
Scrimmage with/vs Haverford
2014-04-02T00:00:00-04:00
2014-04-02T00:00:00-04:00
1726632169265035
<p>A few AMP guys and friends of the team scrimmaged the Haverford mens' team. We played a game to 6 first (which we won 6-2), then played about 6 or 7 points of zone against them to give them more practice. Finally, we mixed up the teams and scrimmaged for half an hour or so. We didn’t have many subs, so I got to play a lot. Haverford has several players who are very strong, but they didn’t move the disc too well and relied on being taller and more athletic.</p>
Penn Park Workout
2014-04-01T00:00:00-04:00
2014-04-01T00:00:00-04:00
6270941980936566
<p>Great workout at Penn Park. We had at least 10 people. Did a bunch of things:</p>
<h2>Dynamic Warmups and Agility Ladder</h2>
<p>Various jumping, twisting stretches and speed ladder drills to warm up. Some throwing as well.</p>
<h2>10x80m Sprints on the Minute</h2>
<p>Start a clock. Every minute on the minute, sprint 80 meters. Spend the rest of the time walking back to the starting line.</p>
<p>This workout is supposed to be 100m, but we only had room for 80.</p>
<h2>Give and Go drill</h2>
<p>Ran the one side give-n-go drill a few times. There were 4 stationary players, and we ran by them giving and going with each. We did backhands in one direction, leftie backhands in the other. We did 4 or 5 reps of this.</p>
<h2>Short Cutting Box</h2>
<p>Set up a 10m box with a disc in the middle. Cut to the center, then out to a corner, then back to the center, then the next corner, etc. 3 reps of this.</p>
<h2>Defensive Footwork Drill</h2>
<p>Papa and I worked on our change of direction. We worked on making the right steps and on keeping our hips square with the cutter.</p>
<h2>Mini mini</h2>
<p>Played a very small mini game.</p>
<h2>Greek Lady supper club</h2>
<p>Milkshakes and gyros with everyone.</p>
Ultisquash
2014-03-29T00:00:00-04:00
2014-03-29T00:00:00-04:00
7915838485836548
<p>Two hours of ultisquash, dinner at the Restaurant School, OlAMPics.</p>
Penn Park Again
2014-03-27T00:00:00-04:00
2014-03-27T00:00:00-04:00
6104246714308657
<p>Ran pretty much the same workout as yesterday, with a few extra 150s thrown in. Then threw with Jesse for 10 minutes.</p>
<p>Running behind Purifico is demoralizing. He’s not even trying and he’s kicking my ass on every lap.</p>
<p>Workout:</p>
<ul>
<li>warmup 150m</li>
<li>2 min rest</li>
<li>300m</li>
<li>2 min rest</li>
<li>300m</li>
<li>4 min rest</li>
<li>300m</li>
<li>2 min rest</li>
<li>150m</li>
<li>90 sec rest</li>
<li>300m</li>
</ul>
Shuttles and Throwing at Penn Park
2014-03-26T00:00:00-04:00
2014-03-26T00:00:00-04:00
9191802523771945
<h2>Warmup</h2>
<p>Some jogging, dymanic stretches and agility ladder work. A few accelerators and a tiny bit of footwork efficiency stuff (cutting, following a cutter).</p>
<h2>50m Shuttles</h2>
<ul>
<li>300m</li>
<li>2 min rest</li>
<li>300m</li>
<li>4 min rest</li>
<li>300m</li>
<li>2 min rest</li>
<li>300m</li>
</ul>
<h2>Throwing</h2>
<p>Threw with Papa for about 15 mintutes. The MLU discs really fly much straighter and are not as affected by the wind. I’m sold.</p>
Elite Ultisquash, Spinners Practice
2014-03-23T00:00:00-04:00
2014-03-23T00:00:00-04:00
5913490084376610
<h2>Ultisquash</h2>
<p>The veteran’s ultisquash fight club committee decided to honor Diana and me by inviting us to their elite game. In attendance: Wheels, Schmucker, TC, Panna, Dre, Raha, us. We played a dozen or so games, all intense and fast-paced. I really enjoyed playing with Schmucker and Wheels. They don’t come out much and I don’t get to play with them that often. Also covering TC was a lot of fun. What a great way to end the season.</p>
<h2>Spinners Practice</h2>
<p>I was rather sore after all that ultisquashing, but decided to go to Spinners practice anyway. The weather was finally nice and it’s good to get my outdoor throws straight as early as possible. We spent a good amount of time on drills and working on some set plays, then scrimmaged a lot. We started our first set of scrimmages with a hunger-drill throw to simulate playing after a huck. I’ve never done that before but I really like it. We also played a bunch of 2-minute make-it-take-it games and worked on double-teaming.</p>
<p>I was really tired by the time we started scrimmaging, and it didn’t help that we had very few subs. I thought I played reasonably well and had some good throws and cuts, though I dropped the disc TWICE during the 4 lines cutting drill (where we were specifically trying not to drop the disc by focusing on catching one point of it) and also turfed an easy throw to DBaer because I didn’t pivot.</p>
Spinners Mini
2014-03-20T00:00:00-04:00
2014-03-20T00:00:00-04:00
1603556478302353
<p>Played mini for an hour at Ballfields. It was quite windy but we got a good number of games in.</p>
50m Shuttles, Ultisquash
2014-03-18T00:00:00-04:00
2014-03-18T00:00:00-04:00
5295032016095870
<h2>50m Shuttles</h2>
<ul>
<li>300m</li>
<li>2 min rest</li>
<li>300m</li>
<li>3 min rest</li>
<li>300m</li>
<li>3 min rest</li>
<li>300m</li>
<li>3 min rest</li>
<li>150m</li>
</ul>
<h2>Ultisquash</h2>
<p>2 solid hours of ultisquash. Had enough for 2 games but no one wanted to play on the slippery court so we mostly alternated. Finished up with 2 all-guy games. Might be my last ultisquash till the fall.</p>
Tabata @ Home
2014-03-17T00:00:00-04:00
2014-03-17T00:00:00-04:00
7459843420971341
<ul>
<li>9 pullups, 9 chinups, 6 pullups</li>
<li>Tabata KB Swings (35lb): <span class="workout-unit"><span class="number">14</span>,<span class="number">14</span>,<span class="number">14</span>,<span class="number">13</span>,<span class="number">13</span>,<span class="number">13</span>,<span class="number">14</span>,<span class="number">13</span> </span></li>
<li>Tabata Pushups: <span class="workout-unit"><span class="number">10</span>,<span class="number">10</span>,<span class="number">10</span>,<span class="number">8</span>,<span class="number">8</span>,<span class="number">6</span>,<span class="number">5</span>,<span class="number">5</span> </span></li>
</ul>
Throwing and Stretching at Penn Park
2014-03-11T00:00:00-04:00
2014-03-11T00:00:00-04:00
9897025450653487
<p>I’m resting my tendonitis knee, so just took it easy during the workout. I threw a lot - worked on putting spin on the disc and on different release points. I also stretched a bunch.</p>
Finals Weekend
2014-03-09T00:00:00-05:00
2014-03-09T00:00:00-05:00
1285269887800150
<p>Lost all three games today - two with my core team, then the finals with Off To Grandma’s. We sucked in the finals. Our spacing and timing was way off, we made a lot of mistakes, and we didn’t force enough turns. We had some good moments, especially in the 3rd quarter when we got a few breaks back. But it wasn’t enough. They won 28-20. At least we got to do the Off to Grandma’s cheer that I’ve been setting up all season.</p>
Full Semis
2014-03-06T00:00:00-05:00
2014-03-06T00:00:00-05:00
7907663224478546
<p>Played a great game against Bill and Stacy’s team. We were on point the whole game and executed our game plan well. We went up big in the 3rd quarter and finished the game 30-18. Ppl on the sidelines remarked that Bill’s team seemed to drop a lot of discs, so our win was partially due to their bad luck (or lack of focus?). Still, we earned a spot in the finals on Sunday.</p>
Core Play-in game
2014-03-05T00:00:00-05:00
2014-03-05T00:00:00-05:00
4887489303359565
<p>Play-in game against Keg and Kuhfuss. We played well but they played better.</p>
WL Core
2014-03-02T00:00:00-05:00
2014-03-02T00:00:00-05:00
2321082318857340
<p>Last regular-season game, and it’s against the 1 seed. They didn’t play like they’re the best team in the league, but they did beat us by 10 or so and they are solid all around. We played pretty well, and having Leo really helps. He’s a great thrower and he knows when to cut deep. If only we’d had Tom, Ashley and Ashley, we could have had a really close game.</p>
Wl Playoffs
2014-02-27T00:00:00-05:00
2014-02-27T00:00:00-05:00
6839185189824056
<p>Beat Venose’s team 29-27 in quarters of full. When we played their game, we didn’t do well. When we played our game and stepped up our D, we did well.</p>
WL Core Victory
2014-02-25T00:00:00-05:00
2014-02-25T00:00:00-05:00
4795704883187374
<p>Beat Trey’s team by 1 point in an exciting back-and-forth indoor game. We finally had our whole team. They were missing Trey, but had everyone else. They played the Trey zone with TC as the big man deep, but we were disciplined enough to work through it most of the time. We also played well on D and got a decent number of blocks on dumps to TC. He played really well and did almost everything for them. But in the end, Ashley put up a full-field buzz beater to Tom to win it.</p>
WL Indoor
2014-02-23T00:00:00-05:00
2014-02-23T00:00:00-05:00
2392606904283380
<p>Played against the Heva Havas indoor team. They had a double header and looked pretty tired against us, so it wasn’t a tough game. But we still tried to push ourselves to play better. They did get off too many breakside hucks, and moved the disc fairly well on O. They also hucked it deep a lot, which lead to some scores but way more turnovers. Personally I threw away a bunch by putting them just a little too far in front without enough float. Need to work on throwing to space, not to the exact spot I’m looking. Also IOs still need work. Final score: 37-24.</p>
Kaimana Klassik 27
2014-02-17T00:00:00-05:00
2014-02-17T00:00:00-05:00
1762223830830241
<p>3 days of gorgeous weather, high-level ultimate and awesome partying … or at least that’s the pitch. Unfortunately, this year did not live up to expectations.</p>
<h2>Saturday</h2>
<p>The weather on Saturday was not bad. It wasn’t sunny, but at least there was no wind and the ground was fairly dry. We played 3 teams - Maui Mana (a local team), Colony (an Australian club team preparing for worlds), and Club Prince (a Madcow-Bravo combo team). All the games were lopsided. We crushed Maui and got our ass kicked by the other two. The game against Prince was a bit closer than the other, but the finals score was 15-7 or so. We didn’t play great.</p>
<h2>Sunday</h2>
<p>The weather got worse on Sunday. There was a lot of rain and the ground was very muddy by the time we played (11:45am start times today and yesterday). We played another local team and wrecked them, then played KUT (Carleton Alum) and got killed again. I skipped the second half of the first game and the first half of the second game to pick up with Ski Patrol, which made my day much more interesting. They were mostly Seattle guys with a few outside pickups (Brown, Zargham, Lucas). They play a very different style of ultimate - much more relaxed and dynamic, but still focused. I wish I’d had more time to play with them. I did get to play half a game aginst Sofia Freaks, another unique and interesting team that I love playing against. They went up in the first half and took half 8-4. After I left, Ski Patrol rallied and won the game on universe point.</p>
<p>After pool play ended, we played a prequarter game against Stanford Bloodthirsty. The game was close the whole way, with them leading by a bit, but we got a late break and won 13-12 when the game got capped. Stanford had a great deep game and their primary handlers played very well. We sucked on D and were decent on O. Everything was pretty sloppy. We also had a 15 min break when one of the Stanford guys hurt himself. In the end, the game got capped and we scored on O to win it.</p>
<h2>Monday</h2>
<p>Winning in prequarters earned us the right to play Ono in quarters. By this point, the fields were completely torn up and muddy. The wind made the game almost unplayable (it blew over the tournament tent early that morning) and most of us had trouble throwing and catching. Ono had several strong throwers, and they were able to convert several upwind breaks, which quickly lead to downwind breaks. It was shitty all around and we lost 15-6 or so.</p>
<hr />
<p>Overall I played very well for the first two days. Ignoring the Ono game (it was terrible ultimate), I had no throwing turnovers and just one drop - a throw from Bhavin in the endzone that should have been an easy catch but I misread it a bit and then dropped the catch. I mostly cut, but did some handling and played a bunch of defense. I’m especially happy with my offense. Maybe playing O line for Amp is a good move.</p>
Haiku Stairs
2014-02-11T00:00:00-05:00
2014-02-11T00:00:00-05:00
3209499818741481
<p>Hiked the beautiful, dangerous and slightly illegal <a href="http://unrealhawaii.com/2010/05/haiku-stairs/">Haiku Stairs</a>. That’s 4000 steps and 2000ft to the top, plus sneaking through secret forest paths and hiding from the guards before you even get to the trail. It took us about two hours on the way up, an hour on the way down. Possibly the most scenic workout I’ve ever done.</p>
More Ultisquash
2014-02-08T00:00:00-05:00
2014-02-08T00:00:00-05:00
7856931590017451
<p>Another 2 hours of ultisquash. Played with some of the greats in the game: Schmucker, TC, Wheels, Raha, Diana. We had some really heated and competitive games. I spent a bunch of time covering Schmucker and even got some Ds on him, so I think my game is improving. My throws still need work though. I need to do a search for how often I’ve used that phrase (or some variation of it) on this blog.</p>
<p>I ended the session pretty banged up: slightly rolled ankle, almost hyperextended my elbow, sore fingers and knees, etc. It’s gonna be nice to take the next week of in Hawaii.</p>
WL Full
2014-02-06T00:00:00-05:00
2014-02-06T00:00:00-05:00
6007768316215666
<p>Played a full game against Delaware’s college team. They were pretty athletic and had decent throws, but their girls were not great and they didn’t have the experience we had. The game was close in the first and most of the second quarter, though it was our fault for turning over a lot of endzone opportunities. We got our shit together some more in the second half and pulled away to win by 6 or 7. I had a good amount of inside breaks for goals, but I also turned over a bunch. Butter is right, my IO flick needs work.</p>
Amp Meeting, Spinners Practice
2014-02-05T00:00:00-05:00
2014-02-05T00:00:00-05:00
5368996581836991
<p>Had a long meeting about the upcoming Amp season. We talked about the importance of player retention, changing up the practice structure (midweek practices, more intense weekends, fewer but longer weekends), focusing on cutting and on-field problem solving, tryouts and setting the roster early, and many other things. It was mostly a brainstorming session as well as a feedback-for-the-captains session. There was some disagreement about early-season tournaments and whether going to a beach weekend with a bunch of people you don’t know is a good or bad things for new players. We also talked about holding each other accountable and creating standards of fitness. Dre mentioned that every DI program she’s ever coached or played for has fitness standards, and they are a good way to force people to get in shape, but she would not advocate them for Amp because the primary goal is not to win a championship at any cost.</p>
<p>After the meeting, we went to Spinners practice. We mostly scrimmaged and worked on dump offense and defense. I threw some good throws but also had a few bad turnovers. My D was fairly good allaround. I’d give me a 7 out of 10. Or maybe 6. Need more work.</p>
Ultisquash
2014-02-04T00:00:00-05:00
2014-02-04T00:00:00-05:00
2239833995033328
<p>2 hours of ultisquash. We split time between the good court and the dark, slippery court. I don’t think I lost any games when Diana or Ross were on my team. Diana, Cline and I even managed to win a game 7-0.</p>
Winter League No Subs
2014-02-03T00:00:00-05:00
2014-02-03T00:00:00-05:00
3317377052155957
<p>Played a full 48 minutes of winter league tonight. Our team only had one sub of each gender (thanks Allie for picking up with us) so I didn’t sub at all. We got crushed, but it was still good practice for playing tired. I also came to realize that Butter is right about my flicks: the shape of the throw is off, especially on inside outs. They all end up outside ins and they don’t float at all. I threw at least two hucks that would have been goals except that they trailed away from the cutter at the end of the throw.</p>
Ultisquash
2014-02-02T00:00:00-05:00
2014-02-02T00:00:00-05:00
1412391826602428
<p>2 hours of ultisquash. Had enough for two games but the courts are falling farther and farther into disrepair so it was tough to play. We ended up using a court that was quite slippery and had no door. It made for some interesting games.</p>
Phoenix Tryout
2014-02-01T00:00:00-05:00
2014-02-01T00:00:00-05:00
3352556424420381
<p>3 hours of Phoenix tryouts at Maple Zone. We spent most of the time doing drills. The first few drills were pretty cool - 4 stations, each with a different set of cuts, and you run the cuts as fast as you can. There was a straight 40, a 10yard incut followed by a 40 deep, and two drills with 2 short cuts each. We ran each set of cuts once and were timed.</p>
<p>After the cuts, we had 4 more stations to rotate through:</p>
<ul>
<li>baseball drill</li>
<li>defense drill (defending an incut, break cut and deep cut, then later defending the dump)</li>
<li>breakmark drill, then continuation cutting drill</li>
<li>marking drill</li>
</ul>
<p>Finally at the end we got to scrimmage two games to 7. I wish we had played more, but it was still fun.</p>
WL Full
2014-01-30T00:00:00-05:00
2014-01-30T00:00:00-05:00
5875955013864052
<p>Played against the Spinners team (the Baers, Brando, Zargham, etc). They were missing half their guys, but still gave us a great game. I don’t think the point diff was ever more than 4, and the final score was 32-31. We won on a last-second Raha handblock and score to go up 1, then a D from Satell to seal the win.</p>
<p>I did not play very well. It was cold and my hands were freezing again, so my throws were not good. I was also pretty tired from yesterday, so my D was weak at times. Now it’s time for a day off to prepare for Phoenix tryouts tomorrow night.</p>
Winter League, Spinners Practice
2014-01-29T00:00:00-05:00
2014-01-29T00:00:00-05:00
5819068603960608
<p>Lots of utlimate tonight: core winter league at Ampro, then Spinners practice at Tee’s. I got lucky and found rides from/to everything.</p>
<h2>Winter League</h2>
<p>We played a great game tonight and pulled off a strong win against a (possibly) better team. We stuck to our goals (don’t get beat to the force-side cone, always have a dump), played great defense and smart offense. We got out to an early lead and held it the whole game, never letting them come within 3 points. Thanasis and Eddie had a great game, coming up with some nice Ds and some big skies. Our ladies also did well on offense, and their defense is improving each game.</p>
<p>To be fair, Jake’s team was missing Jack Kelly and Jake was not at 100% because he’s just coming back from a long hamstring injury recovery. But I still think we played our best game yet and the improvement is very encouraging. I did not expect us to win a single game this season and had switched focus to coaching and working on fundamentals. But maybe that’s the secret?</p>
<h2>Spinners Practice</h2>
<p>After our game, Jake and I went to the practice. We did a short warmup, some 3-man handler weaveing, a drill to work on our first step, and then some scrimmaging. We mostly worked on dumps to the open side (and dump defense). We also played 2-minute segments with no subs, alternating 5v5 and 4v4. Finally, we played a few 5-minute quarters with subs.</p>
<p>I felt pretty good throughout the practice. It was really cold at Tee’s and my hands were freezing, so my throws were not as quick or accurate as usual. But the main thing that’s holding me back right now is fitness. I gotta in better shape. Also, better footwork would be great. Ben’s first-step drills should be helpful here.</p>
Winter League double header
2014-01-27T00:00:00-05:00
2014-01-27T00:00:00-05:00
9103490348061862
<p>Played the first game with my high schooler team. We worked on setting goals that are within our control: always having a dump and not getting beat to the force-side cone. For the first half, we didn’t have those explicit goals and we played pretty poorly. After half, our focus improved and we matched Gooch’s team point for point. But we didn’t really convert any breaks and they rode their first-half lead to the win.</p>
<p>I ended up staying to watch the second game and throw with Cuatro. Then it turned out that Norm’s team was shorthanded, so I picked up with them for my second game. They are a more experienced and disciplined team, so our game was a lot closer. Fern played especially well for us. But Drexel put together an athletic team and pulled away in the second half to secure their victory. Two losses in one night.</p>
Home Workout
2014-01-26T00:00:00-05:00
2014-01-26T00:00:00-05:00
4411484143411364
<p>40 Burpees for time: 2:28. Possibly my slowest time yet. Prolly cause I spent th last two weeks traveling and being sick and not eating very well.</p>
<p>3x5 Russian Curls</p>
Indoor Double Header
2014-01-19T00:00:00-05:00
2014-01-19T00:00:00-05:00
1733455571678205
<p>Played against Roots and then Trey’s team. We played fairly well on the whole and won both games. We were a bit savage and some of our players were sick (including me). I had a few bad throwaways but played with discipline besides that.</p>
Quick Home Workout
2014-01-16T00:00:00-05:00
2014-01-16T00:00:00-05:00
5057515861529674
<ul>
<li>30 pushups</li>
<li>60 squats</li>
<li>8 pullups</li>
<li>20 fullbody crunches</li>
</ul>
Leiout
2014-01-12T00:00:00-05:00
2014-01-12T00:00:00-05:00
7755472972427934
<p>An awesome weekend of Leiing Out. All our games were really close - don’t think we won any by more than 3. Our team was solid, though some people played uncharacteristically poorly. Charlie Mercer carried the team for the most part. I played alright. My throws/O/D were solid, but some decisions were poor and I missed a few plays on mental errors.</p>
<p>The parties were sweet. Some things I remember:</p>
<!-- Friday -->
<ul>
<li>pink party</li>
<li>sleeping pills</li>
<li>tiedye shorts and a tutu</li>
<li>shotgun ok</li>
<li>kamikazes</li>
<li>getting uber by yelling “UBER!”</li>
</ul>
<!-- Saturday -->
<ul>
<li>shot or text</li>
<li>lindi chugging rum for everyone’s texts</li>
<li>cup o rum</li>
<li>shirtless dancing</li>
<li>yelling at the bouncer for telling everyone to be quiet</li>
<li>… and panna breaking it up</li>
<li>80 chicken nuggets</li>
<li>… under everyone’s pillows</li>
</ul>
<!-- Sunday -->
<ul>
<li>buttchugging</li>
<li>Robbs OPFJ</li>
</ul>
WL Core
2014-01-06T00:00:00-05:00
2014-01-06T00:00:00-05:00
5918846071015906
<p>First core game with my team. Almost everyone on the team is in high school. They have decent throws and they mostly know the basics, but they aren’t great in terms of athletics or discipline. It’s gonna be a fun challenge.</p>
Spinners Tryout
2014-01-05T00:00:00-05:00
2014-01-05T00:00:00-05:00
5858122988516058
<p>Went to the spinners tryout at Maple Zone. It was a lot of fun and went pretty well. I didn’t do that great on the beep test (only level 10) but I did well on the hunger drill and played well for the most part. I was one of the better non-spinners players there.</p>
AMP Indoor, Pullups
2014-01-04T00:00:00-05:00
2014-01-04T00:00:00-05:00
8658441413842161
<h2>Pullups</h2>
<ul>
<li>8 pullups</li>
<li>5 chinups</li>
<li>5 neutral</li>
<li>4 chinups</li>
<li>4 pullups</li>
</ul>
<h2>AMP Indoor</h2>
<p>Played more amp. We spent more time focusing on cutting. Did a new drill where one cutter cuts in, catches the disc, and hits a second in-cut at an exact location. The goal is for the second cutter to time their cut so they get the disc i nstride at the correct spot. We also scrimmaged a lot.</p>
Pullups, Paleo
2014-01-02T00:00:00-05:00
2014-01-02T00:00:00-05:00
2105992908572759
<p>Started the “Master the Pullup” plan on <a href="https://lift.do">Lift</a>. I skipped the first week, so today’s workout was:</p>
<ul>
<li>6 Pull-Up</li>
<li>5 Chin-Up</li>
<li>4 Neutral Pull-Up</li>
<li>6 Chin-Up</li>
<li>5 Pull-Up</li>
</ul>
<p>90 seconds rest between sets</p>
<p>Diana and I also started a Paleo diet for the next 4 weeks as part of Lift’s Quatified Diet experiment. Each person gets randomly assigned to one of 10 diets, and they track how you do (how you feel, your weight, etc). Paleo was one of the more restrictive diets, and also one of the most different from my normal diet. So this should be fun.</p>
40 Burpees for Time
2013-12-31T00:00:00-05:00
2013-12-31T00:00:00-05:00
1558692493600430
<p>Did it in 2:25. 10 seconds worse than last time, 13 behind my PR.</p>
T25 Total Body Circuit
2013-12-29T00:00:00-05:00
2013-12-29T00:00:00-05:00
4675279110341568
<p>Diana and I did a 25-minute circuit of various exercises. My dad likes these videos. The workout was pretty tough, lots of pushups and squats and ab stuff. I could not keep up with all of it (partially because of my poor flexibility). Would do this again.</p>
Tabata Rowing, Bosu Pushups, DB Jumping Lunges
2013-12-22T00:00:00-05:00
2013-12-22T00:00:00-05:00
5239522308053969
<ul>
<li>Rowing: don’t know how far, the screen didn’t work</li>
<li>Decline Bosu Ball Pushups: <span class="workout-unit"><span class="number">16</span>,<span class="number">10</span>,<span class="number">6</span>,<span class="number">5</span>,<span class="number">3</span>,<span class="number">3</span>,<span class="number">3</span>,<span class="number">4</span> </span></li>
<li>15lb DB Jumping Lunges: <span class="workout-unit"><span class="number">9</span>,<span class="number">6</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">6</span> </span></li>
</ul>
Ultisquash and Amp Indoor
2013-12-14T00:00:00-05:00
2013-12-14T00:00:00-05:00
6285958179401923
<h2>Ultisquash</h2>
<p>Played a bunch of ultisquash in the morning. We hav enough people for two games, so we played pretty much nonstop. I was undefeated until the very last game.</p>
<h2>Amp Indoor</h2>
<p>Another great indoor session. We spent more time working on downfield cutting. One thing we did was eliminate the dump in several drills. We also worked on cutter timing and some short 3 on 3 drills. We finished with a bunch of scrimmages, throwing, rolling and dinner at Butter’s house.</p>
<p>My indoor throws have definitely been improving. Fitness is still a bit lacking, though that may be because of the ultisquash.</p>
Indoor
2013-12-10T00:00:00-05:00
2013-12-10T00:00:00-05:00
8050363131717132
<p>Playoffs game against Zaarz. I played like poop.</p>
Gym: Deadlift, Press, Pullups
2013-12-09T00:00:00-05:00
2013-12-09T00:00:00-05:00
7183012290879621
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>@<span class="number">144</span> </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">199</span> </span></li>
<li>Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">78</span> </span></li>
<li>5 L Pullups</li>
</ul>
AMP Indoor Session
2013-12-07T00:00:00-05:00
2013-12-07T00:00:00-05:00
6939798731622317
<p>An awesome 2 hours. We did some short stretches and drills, then scrimmaged a lot. First drill was a give-and-go drill with 3 stationary receivers and one cutter running down the middle of the field. I liked the drill, but I’m unsure about the in-game usefulness. Going from catch to throw quickly was good practice. But when I try to do this move in a real game, the hardest part is throwing to a moving cutter while also moving.</p>
<p>After that drill and a 1-on-1 cutting in space drill, we played a bunch of scrimmages. For the first few, we were not allowed to throw the disc backwards. For the last few, it was just standard indoor ultimate with a slightly longer stall count.</p>
<p>I need to match up against Papa more.</p>
Indoor Fall League
2013-12-01T00:00:00-05:00
2013-12-01T00:00:00-05:00
6944968156706953
<p>Played a close game against Zaarz (Zargham + Laarz). Finished tied at 25s. Nothing particularly good or bad. A bit sloppy at times, should not have turned it over so much, mostly from rushing.</p>
Indoor Charity Hat Tourney
2013-11-30T00:00:00-05:00
2013-11-30T00:00:00-05:00
4152085756681782
<p>Played a few fun games at SJ’s indoor hat tourney. My team was a bit stacked because I was a maybe and the team was meant to be decent even without me. But we ended up very strong, with several good club guys and some strong ladies too. We won our first two games pretty easily, then played a close game against Trey’s team where we were down the whole time but came back at the end to win 14-12. In the finals, we played against another stacked team from the B pool: Billy Maroon, Izzy, a few tall dudes and some ladies that knew how to get open in the endzone. We trailed the whole time again, but closed the gap at the end. We lost by only 2 points.</p>
<p>A lot of people from the previous weekend’s men’s tourney came back out for this. It was fun to play with some of the guys I played against the last time.</p>
Gym: Squats, Pullups, Pushups
2013-11-28T00:00:00-05:00
2013-11-28T00:00:00-05:00
2810953671474333
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>@<span class="number">133</span>/<span class="number">154</span>/<span class="number">176</span> </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">3</span>/<span class="number">7</span>@<span class="number">20</span> </span></li>
<li>Plyo Pushups: <span class="workout-unit"><span class="number">2</span>x<span class="number">10</span> </span></li>
</ul>
Indoor Fall League
2013-11-26T00:00:00-05:00
2013-11-26T00:00:00-05:00
2332036791870151
<p>Played against Trey’s team, lost 24-20. I didn’t play very well at all.</p>
Gym: Deadlift, Press, RLESS
2013-11-25T00:00:00-05:00
2013-11-25T00:00:00-05:00
2919839505380950
<ul>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">133</span>/<span class="number">177</span>/<span class="number">199</span>/<span class="number">199</span> </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">45</span>/<span class="number">67</span>/<span class="number">78</span> </span></li>
<li>RLESS: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span> </span></li>
</ul>
Stretching and Rolling
2013-11-24T00:00:00-05:00
2013-11-24T00:00:00-05:00
1726439892008988
<p>Rest day.</p>
Indoor Mens Tourney
2013-11-23T00:00:00-05:00
2013-11-23T00:00:00-05:00
4330596349661984
<p>Played a really fun and really high-level indoor tournament at MapleZone. There were 5 teams of about equal caliber:</p>
<ul>
<li>Rabs + Trey</li>
<li>Heva Havas + Roots</li>
<li>Med Men + Mazur</li>
<li>Spank</li>
<li>Amp + Hypnotoad + UDel + Termites (us)</li>
</ul>
<p>About a third of the team was from our Entrapment indoor nationals crew (me, Chappers, Ducky, Weez, and Keg), and I’d played with many of the guys on Amp, but the UDel guys (Charles and Brian) were new to me. They both played well, each with at least one really nice sky. Josh also had some amazing moments, including breaking through a secret door in the endzone after a big sky. But despite the uncomfortable amounts of FUN we were having, we only went 1-3.</p>
<p>Despite our record, I’m very happy with the weekend. All the teams were very evenly matched and we lost our games by 3 points or less. The team we beat went on to lose in the finals against Trabs. 3 teams were tied 2-2 and had the exact same point diff.</p>
<p>Oh yea. We had a hawk disc. We scored at least one goal with it, after which the other team made us swap the disc out. They lost. Don’t mess with the hawk. Just hawk it!</p>
Gym: Squats
2013-11-21T00:00:00-05:00
2013-11-21T00:00:00-05:00
8934709917314276
<p>Squats: <span class="workout-unit"><span class="number">5</span>@<span class="number">133</span>/<span class="number">177</span>/<span class="number">177</span>/<span class="number">182</span> </span></p>
Indoor Fall Double Header
2013-11-17T00:00:00-05:00
2013-11-17T00:00:00-05:00
5404256296643169
<p>Played against Dre’s team and Satell’s team. I’m becoming more convinced that a team playing their second game back-to-back is better off than their opponents who are on their first game (assuming the double header team has good numbers). We lost to Dre’s team by 2 and beat Satell’s team by 2, though we were up 6 on Satell in the 4th quarter and started to get lazy. Dre’s team played well and did a great job poaching against us. Satell’s team was on their first game of the season (we were on our 3rd), so that may have had something to do with their loss, but they also lacked strong women to match their very strong men. I think they’ll get better as the season goes on.</p>
Ultisquash
2013-11-13T00:00:00-05:00
2013-11-13T00:00:00-05:00
3277902893449363
<p>First ultisquash game of the season. We had 6 guys and Andrea. We played for almost 2 hours. I’m pretty rusty and had a ton of turns, but also had a good amount of Ds. Being the tallest guy there definitely helps.</p>
<p>On the way home, we saw the train leave the platform right as we got there. Adam did some baller driving to get me to the next station right as the train got there. So fast, so furious.</p>
Indoor Fall League
2013-11-12T00:00:00-05:00
2013-11-12T00:00:00-05:00
2784669407177527
<p>Played our first indoor fall league game. We won 30-24. I expected Patrick’s team to be better. We did play pretty good D and didn’t have many unforced errors. I’m looking forward to the rest of the season.</p>
Frolf
2013-11-10T00:00:00-05:00
2013-11-10T00:00:00-05:00
4088993123421287
<p>I won the Green Jacket in my best game of frolf ever. I was -3 after 3 holes with a birdie on 1 and a mulligan-to-eagle on 3. I managed to maintain that score and par the rest of the holes, though it got hairy at times. I had a bit of a scare on 8 but managed to save par by sliding a scoober along the gravel and under a large bush. I could have even better if I didn’t screw up the 7th and 8th holes (especially the 7th), and I was in great position to attempt a birdie on 9 but Steve convinced me to play it safe and take the win instead of trying to get fancy.</p>
FGiving
2013-11-09T00:00:00-05:00
2013-11-09T00:00:00-05:00
9557002196968368
<p>Played 2 pretty crappy games in the hat tournament, then a decent current vs alum game (we won 15-6 I think), and then a really fun old-alums vs young-alums game (we won that 7-4). The last game was the most competitive and interesting. I’d love to do that again next year.</p>
<p>I also finished 3rd overall in the skills competition and 2nd in longest pull.</p>
Last Fall League Game
2013-11-06T00:00:00-05:00
2013-11-06T00:00:00-05:00
3641585663010650
<p>Lost to team AMP again. This time we were down a bit for most of the game, but came back at the end to bring it within one before losing 15-13. I didn’t play my best game and we were all kinda ambivalent the whole time. After the game, we went out to Goat Hollow, which was pretty cool except for the loud guy playing guitar and singing.</p>
Bouldering
2013-11-05T00:00:00-05:00
2013-11-05T00:00:00-05:00
1116332234420502
<p>Went to the new PRG gym in East Falls. We had a big group, about 15 people. My hands are not what they used to be, but climbing was fun.</p>
Moshionals
2013-11-03T00:00:00-04:00
2013-11-03T00:00:00-04:00
2573525963586160
<p>Two days of moshing around with Johnny Pivotfoot and the 10 Stallcounts. Made it to the finals this year, but couldn’t close the deal. Probably not enough Pick 6s. I played a bunch, especially in the semis and finals on Sunday. I think my hucks and defense were my main issues, though I got a few good Ds and even had a nice box-out (though on O) that I’m usually bad at. I was really impressed with Brown and Kristen. They played a lot and maintained a high level throughout. Dorko’s defense was inspirational. Colin’s scoobers were pretty and pinpoint. I missed Ross and Finkbot and Amy and Dusty. Kendra had one of the best Ds of the weekend. The tall-guys/short-girls line, the short-girls/tall-guys line and the Grant/Grin/Graham line all scored their point. Shelley fed us 40lbs of chicken. What more could I ask for.</p>
<p>Well, I could ask for fewer stupid turns. The one I threw way out the back on a huck to Kendra. The one that got Ded in the endzone because I rushed it. The bad bladey break to Shelley that should have been an IO backhand goal. The poor huck to Brown that could have easily been a goal. The dishie in the zone to Venose that should have gone to his other shoulder. The I-didnt-warm-up-enough turn to Kristen on the very first point on Saturday morning.</p>
<p>The D I blinked on in the semis in the back corner of the endzone. The D on Zumba - just box him out. The one Dre threw right by my head. The IO huck I gave up first point of the finals, and the throw before that which I could have Ded if I reacted faster. The big upfield backhand that Alex broke me with - too much straightup. All the Pick 6s I forgot to run back.</p>
Fall League
2013-10-30T00:00:00-04:00
2013-10-30T00:00:00-04:00
1288642841304322
<p>Lost another fall league game to Butter/Trey/Amp. Were up most of the time, even up 12-9 and then 14-12, but couldn’t close out. Supper club at Growlers.</p>
Gym: Squats, DB Rows, Cleans
2013-10-28T00:00:00-04:00
2013-10-28T00:00:00-04:00
3870475504680770
<ul>
<li>Squats: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">177</span> </span></li>
<li>DB Rows: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">30</span> </span></li>
<li>Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">110</span> </span></li>
</ul>
Quick Workout
2013-10-24T00:00:00-04:00
2013-10-24T00:00:00-04:00
5513094243166851
<p>Just 20 pushups and 6 pullups before bed. There is no off-season.</p>
Fall League
2013-10-23T00:00:00-04:00
2013-10-23T00:00:00-04:00
9592123464397322
<p>Fall league against the Penn State team (again). They were savage, we had 1 sub of each gender. We warmed up with Spikeball, then started playing. We took half 8-4 without feeling any real pressure. After half, they came zone. It was a bit windy, but mostly it was cold, and our throws were off. We let them score 5 breaks straight before we get our shit together and started playing like a real team. I think we won the game 15-11 or maybe 15-12. Finished with some more Spikeball before the lights went out.</p>
AMP's Nationals Writeup
2013-10-20T00:00:00-04:00
2013-10-20T00:00:00-04:00
6199108769920930
<p>Reproduced here in it’s full glory.</p>
<blockquote><p>AMP’s made progress again! Meeting physical ambitions, mastering planks and maneuvering past all Mid-Atlantic predicted adversaries, making postseason annual migration pattern.</p>
<p>Aggressive marking positions and magnificent plays are making people afraid. Meanwhile, Princess and Miggs [pseudonymns] are match-up problems, and Michael Panna a major pickup, adding more potent attacks. Mustached Purifico assaults molded plastic, Andrea’s most passionate and Melissa’s perfect at motivating players. Adept Melanie preserves AMP’s major possessions, and Maddie, Pelleg and Matt Paparone are massive performers. Alex’s mammoth pulls and magical point-blocks always mystify people.</p>
<p>Allowing momentary pause, all members prepare and meticulously plan a merciless push. After mental preparation and much practicing, another mighty pool awaits mixed Philadelphians. AMP’s mission plan: attack, make plays, achieve maximum pleasure and modern prominence.</p></blockquote>
Nationals
2013-10-19T00:00:00-04:00
2013-10-19T00:00:00-04:00
4196367938484144
<p>Nationals this year was very fun and also somewhat disappointing. We did not achieve our goal of making semis and most likely failed to qualify for Worlds. However, we played well most of the time and had some great games (especially vs. Slow White in pre-quarters). Personally I’m happy with how I played. I didn’t get much PT on Thursday, but played a lot on Friday. I got equal time on the O line and the D line, which is a first for me since college. I only had 2 turns (one less than last Nationals), though they were both in our most important game (quarters vs. Wildcard). I also didn’t have any solid Ds (one got caught by a different player, another was really a drop by the O guy and not my D). Despite being -2 on my scale, I think my game was solid and I did the right thing most of the time.</p>
<p>The main things I need to work on are still throws, speed, and anticipation on D.</p>
<p>Final stats for the season:</p>
<table>
<thead>
<tr>
<th>Stat </th>
<th> Score</th>
</tr>
</thead>
<tbody>
<tr>
<td>+/- </td>
<td> 69</td>
</tr>
<tr>
<td>Games Played </td>
<td> 53</td>
</tr>
<tr>
<td>Points </td>
<td> 284.5</td>
</tr>
<tr>
<td>Minutes </td>
<td> 541</td>
</tr>
<tr>
<td>O-line Points </td>
<td> 58.5</td>
</tr>
<tr>
<td>O-line +/- </td>
<td> 19</td>
</tr>
<tr>
<td>D-line Points </td>
<td> 226</td>
</tr>
<tr>
<td>D-line +/- </td>
<td> 6</td>
</tr>
<tr>
<td>Touches </td>
<td> 360</td>
</tr>
<tr>
<td>Goals </td>
<td> 42</td>
</tr>
<tr>
<td>Callahans </td>
<td> 0</td>
</tr>
<tr>
<td>Assists </td>
<td> 33</td>
</tr>
<tr>
<td>Throws </td>
<td> 317</td>
</tr>
<tr>
<td>Throwaways </td>
<td> 29</td>
</tr>
<tr>
<td>Throw % </td>
<td> 91</td>
</tr>
<tr>
<td>Catches </td>
<td> 269</td>
</tr>
<tr>
<td>Drops </td>
<td> 3</td>
</tr>
<tr>
<td>Catch % </td>
<td> 99</td>
</tr>
<tr>
<td>Ds </td>
<td> 26</td>
</tr>
<tr>
<td>Pulls </td>
<td> 61</td>
</tr>
<tr>
<td>Avg. Pull Hangtime </td>
<td> 5.3</td>
</tr>
<tr>
<td>OB Pulls </td>
<td> 8</td>
</tr>
</tbody>
</table>
Throwing and Mini at Penn Park
2013-10-13T00:00:00-04:00
2013-10-13T00:00:00-04:00
4170222401974772
<p>Had a short throwing and mini session at Penn Park. It was quite windy out, which is good prep for the supposedly-windy Frisco games. My wind throws definitely need improvement. On the plus side, Diana, Maddie and I won all our mini games. Brunch was crepes at Houston Hall.</p>
Last Practice Before Nationals
2013-10-12T00:00:00-04:00
2013-10-12T00:00:00-04:00
1617132298147606
<p>Had a fairly light practice. We worked on several play calls, did a few pull play scrimmages and some transition work, worked on our redzone O and our marks, scrimmaged and threw deep in the wind. I played with the O line again so I’ll be ready to fill in on O when needed. I had some unusually bad turns on O, including a drop on a wide-open pass. D was better - definitely feeling faster after the last two weeks of easier and more consistent workouts. Looking forward to one last high-intensity workout on Monday or Tuesday to seal the deal.</p>
Deck of Cards
2013-10-11T00:00:00-04:00
2013-10-11T00:00:00-04:00
3673435615154514
<p>Did most of a deck of cards. When I came home, Diana was about 1/3rd of the way in, so I joined her. Did 35lb KB swings, jumping lunges, pushups and fullbody crunches. Joker was 5 pullups.</p>
Midweek Scrimmage
2013-10-09T00:00:00-04:00
2013-10-09T00:00:00-04:00
9604199056955648
<p>Scrimmaged a few friends of the team. We played several games to 8 or to 5 on a slightly short field. I ended up playing a good amount of D and O. Played pretty well on both, but had two turns (one bad throw, one D on a dishy) and a risky throw that I probably should not have taken. Gotta have more discipline when someone calls for it.</p>
Home Workout
2013-10-08T00:00:00-04:00
2013-10-08T00:00:00-04:00
7417764137314885
<ul>
<li>KB Swings: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">35</span> </span></li>
<li>Handstand pushups: <span class="workout-unit"><span class="number">3</span>x<span class="number">3</span> </span></li>
</ul>
Gym: Squats, Bench, Scissor Jumps
2013-10-07T00:00:00-04:00
2013-10-07T00:00:00-04:00
4074862746129636
<ul>
<li>Squats: <span class="workout-unit"><span class="number">5</span>@<span class="number">110</span>/<span class="number">132</span>/<span class="number">154</span> </span></li>
<li>Bench: <span class="workout-unit"><span class="number">5</span>@<span class="number">132</span>/<span class="number">132</span>/<span class="number">143</span> </span></li>
<li>DB Scissor Jumps: <span class="workout-unit"><span class="number">3</span>x<span class="number">6</span>@<span class="number">40</span> </span></li>
</ul>
Short Workout With Diana
2013-10-06T00:00:00-04:00
2013-10-06T00:00:00-04:00
4799196696113034
<ul>
<li>2x3 pushing sprints</li>
<li>5 reps of 5-10-5 drill. Best time: 5:02</li>
<li>4 reps of 3-cone L drill. Best time: 8:49</li>
<li>10 throw</li>
</ul>
AMP Practice
2013-10-05T00:00:00-04:00
2013-10-05T00:00:00-04:00
9152548584678184
<p>Good practice. I played with the O line this time, which was a nice change for me. I think I did well overall. My spacing and timing wasn’t as great as it could have been, and I threw my only turn of the day on a wide-open cut to Alex. I put too much edge on the disc and it dropped right at his feet. I also did well in the redzone scrimmge and the upline drill. On D, I played tight on my guy but got beat deep once or twice and wasn’t as decisive in the zone as I should have been (pick one side and commit, don’t hang out in the middle).</p>
Ab Wheel, MGBP
2013-10-04T00:00:00-04:00
2013-10-04T00:00:00-04:00
1548856828337019
<p>50 ab wheel rollouts during Mario Golf Beer Pong. 2 were from my feet, the rest from my knees. Golf was me and Norm vs Resnick and Justin. Hit par on the front 9 on the pyramid level, won by over a rack, double-sank the last cup.</p>
Penn Park Speed and Agility
2013-10-03T00:00:00-04:00
2013-10-03T00:00:00-04:00
7326804839061250
<ul>
<li>Plyo warmups</li>
<li>Pushing a stationary object</li>
<li>4x pushing acceleration starts</li>
<li>3x3 sprint starts with different distances for each set</li>
<li>6 reps of 5-10-5 drill. My best time was 5:07</li>
<li>5 reps of 3-cone drill. My best time was 8:78</li>
<li>Y-cut drill (in cut, catch, fake upfield, dump, clear, cut break, cut deep, catch huck). I marked for 5, threw 5, and cut a bunch.</li>
<li>10 minutes of long throwing. I worked on snapping my wrist on my flicks.</li>
</ul>
Fall League
2013-10-02T00:00:00-04:00
2013-10-02T00:00:00-04:00
4288270571504464
<p>Played Zargham and Diviney’s team in fall league. They were missing a bunch of players (DBaer, Diviney, Flex, etc). We went up a bunch of breaks in the second half. They mounted a late run, but it wasn’t enough. We won 16-14 I think.</p>
Quick Home Workout
2013-09-30T00:00:00-04:00
2013-09-30T00:00:00-04:00
1383765391951951
<p>Pushups, pullups, KB Swings, Diana squats.</p>
Regionals
2013-09-29T00:00:00-04:00
2013-09-29T00:00:00-04:00
1237680473531818
<p>Crushed Regionals this weekend. We had a fairly easy Saturday, winning our pools games by a lot. We played Ant Madness in semis and had a close first half (8-6), but only gave up 1 point in the second half to win 15-7. Our finals was Sunday at 1, where we played Ambiguously Grey. We started the game with 3 straight breaks, took half 8-5 and won 14-8.</p>
<p>I played well for the most part on Saturday. I had 2 turnovers on hucks up the break side. Both were good decisions and almost good throws, but one was just a bit out of bounds and the second was a litte too floaty and let the defender catch up. I also got beat deep by Zach Weiss because I didn’t put my head down and get in front of him on the huck. And I got rocked deep off a pull play against AG because I came too hard to try to stop the under and I was coming directly in when my guy turned and ran directly deep. If I’m gonna stay deep off the pull, I have to not bite on the in cut so hard.</p>
<p>One seed at nationals in 15 days.</p>
Fall League
2013-09-26T00:00:00-04:00
2013-09-26T00:00:00-04:00
3797120473554970
<p>Played the Penn State team again. We were savage to start, but a few more guys showed up after we began. The first half was close with one or two breaks for both teams. We took half 8-6. In the second half, we opened with a goal and then 4 or 5 breaks in a row, then finished out strong. I don’t think our O was incredibly strong, but on D they kept throwing us the disc and we converted our second-half breaks quickly.</p>
Fall League
2013-09-25T00:00:00-04:00
2013-09-25T00:00:00-04:00
8728181563699702
<p>Played a fun and really close game against the “Amp” team (Butter & co). We were up the whole game, but never by more than one or two. In the end it came down to universe point, and we gave up the break to lose it. We played well about 80% of the time. Our D was good and we generated a lot of turns. But on O, we had trouble moving the disc to the break side and our handler movement was not great. Our stack also tended to get caught deep, which made cutting difficult. I got several Ds (at least 3, +1 shadow D) and played well for the most part. I felt pretty quick and in the zone. However, I missed several D opportunities and turned over at least two throws. One was a dumb dumb turn where I got stuck looking at Frankie in the endzone. More mental toughness!</p>
Penn Park Workout
2013-09-24T00:00:00-04:00
2013-09-24T00:00:00-04:00
1797694725887957
<p>Agility/acceleration workout in Penn Park.</p>
<ul>
<li>Agility ladder warmup</li>
<li>Pushing sprint starts</li>
<li>About 20 sprints with various starts (sitting, lying down, backwards sprint, etc)</li>
<li>About 10 short upfield cuts and throws</li>
<li>5 minutes of moderate hucking</li>
</ul>
AMP Practice
2013-09-21T00:00:00-04:00
2013-09-21T00:00:00-04:00
7059767390174895
<p>Last practice before regionals. Worked on transition offense, fitness and marks. Played a few games focusing on transition offense, then played a game to 3 where you can only score if you didn’t start on O. Finished with a flick-huck drill.
Lunch at Circles was delicious.</p>
Pumpatorium. It's been a while.
2013-09-18T00:00:00-04:00
2013-09-18T00:00:00-04:00
4516310320778683
<ul>
<li>Squat: <span class="workout-unit"><span class="number">5</span>@<span class="number">154</span>/<span class="number">164</span>/<span class="number">164</span> </span></li>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">132</span> </span></li>
</ul>
Penn Park Acceleration Workout
2013-09-16T00:00:00-04:00
2013-09-16T00:00:00-04:00
9033481553061371
<p>Did an agility/acceleration workout with Papa, Miggs and Nick.</p>
<ul>
<li>4 different agility ladder exercises with a few hard steps after each.</li>
<li>driving into a stationary pole. working on form, putting force into the ground, minimal ground contact time.</li>
<li>driving into a partner.</li>
<li>3x5 15yd sprints with different starts: laying down, sitting backwards, 5yd sprint backwards</li>
<li>40yd, 30yd, 2x20yd, 4x10yd sprints. nick gave us a few different focus points: high knees, point your toes, drive into the ground, pull a rope with your hands, start loose</li>
<li>10 minutes of throwing</li>
</ul>
20 AMPs
2013-09-15T00:00:00-04:00
2013-09-15T00:00:00-04:00
3776736009714013
<p>Just 20 AMPs (pushups, mountain climbers, fullbody situps).</p>
AMP Practice
2013-09-14T00:00:00-04:00
2013-09-14T00:00:00-04:00
8636655990994603
<p>4 hours of practice at Ballfields. I played offense most of the time, which was a nice change. I think I played pretty well, though I had two back-to-back turnovers that should have both been easy goals. Besides that, I did a reasonably good job cutting, throwing and scoring. Raha even said she felt I played well.</p>
<p>I think the O line won one double-score scrimmage out of three (though we won it 4-0) and also won the first red zone to 10.</p>
MGBP and AMPs
2013-09-13T00:00:00-04:00
2013-09-13T00:00:00-04:00
2682468096632337
<p>30 AMPs (with ab rolloups for A) and 9 holes of Mario Golf Beer Pong.</p>
Fall League
2013-09-11T00:00:00-04:00
2013-09-11T00:00:00-04:00
1947574962912453
<p>Tonight was the first game of Competitive Fall League. Cotton Mouth™ represented well. We were a bit short on players (7 guys, 5 girls) but we came out strong and closed stronger. Penn State let us go up two breaks right off the bat, then got em back to take half 8-7. We started the half with three straight breaks and then got three or four in a row to win the game 15-11. I expected more of a fight from the other team, but this makes me optimistic about the season.</p>
<p>Katie and I also did a bunch of AMPs during the game and I did a few more at home to bring it up to 50.</p>
Quick Pre-bed Workout
2013-09-10T00:00:00-04:00
2013-09-10T00:00:00-04:00
3019788042365480
<p>3 sets of 10 reps of:</p>
<ul>
<li>35kg KB Swings</li>
<li>12lb DB Thrusters</li>
<li>Decline Pushups</li>
</ul>
AMP Beach Weekend
2013-09-08T00:00:00-04:00
2013-09-08T00:00:00-04:00
8487081094803060
<p>A fun and useful weekend of practices, beach play and hanging out. The schedule:</p>
<p>Friday night: fishbowl charades game.</p>
<p>Saturday morning: Grass practice. We worked on dumps to the open side, then redzone offense, then scrimmage. My ankle held up pretty well throughout, though its not 100% yet. Offense won the first scrimmage, defense won the second.</p>
<p>Saturday afternoon: Beach practice. Playing in the wind and on the sand was great. We did a breakmark drill and the Petter drill. The wind really added a new level of difficulty. Then we split into 3 teams and played a round-robin tournament with the non-playing team doing Jamals, agility and throwing drills while the other teams played 4 on 4.</p>
<p>Sunday night: pool, grilling, crossdressing, psychiatrist, football via Apple TV.</p>
<p>Sunday morning: Back to grass. Did a Jackpot drill for vert stack and ho stack, then a bunch of O vs D scrimmaging, then a breakmark throwing/marking drill, and one final scrimmage. I started doing drills but sat out for all of the scrimmages at first. Then I got back in for the second drill and played the last game to 5. My ankle still needs time off. Major icing and ibu still needed. Also got my captain feedback: I need to get faster.</p>
<p>Sunday afternoon: more pool, hoagies, Space Jam.</p>
Tabata KB Swings, Flex-Extend Planks and Full-Body Situps
2013-09-04T00:00:00-04:00
2013-09-04T00:00:00-04:00
2928527385257815
<ul>
<li>KB Swings: <span class="workout-unit"><span class="number">8</span>x<span class="number">12</span>@<span class="number">35</span> </span></li>
<li><a href="http://i.grin.io/hip-plank.gif">Hip Flex-Extend Planks</a>: <span class="workout-unit"><span class="number">8</span>x<span class="number">13</span> </span></li>
<li>Full-Body Situps: <span class="workout-unit"><span class="number">15</span>,<span class="number">15</span>,<span class="number">15</span>,<span class="number">14</span>,<span class="number">11</span>,<span class="number">11</span>,<span class="number">10</span>,<span class="number">11</span> </span></li>
</ul>
<p>We’re counting this as 100 AMPs because that’s the average number of reps.</p>
Penn Park Workout
2013-09-03T00:00:00-04:00
2013-09-03T00:00:00-04:00
3984029466933160
<p>Had a pretty good Amp turnout at Penn Park tonight. I didn’t think I’d be able to do much except throw and do pushups, but my ankle held up pretty well. I did most of the agility drills (T-drill, sprint-and-backpedal-in-a-box drill) but stopped towards the end. Insted I ran several 40yd sprints, working on looking for the disc and then putting my head down to run.</p>
<p>After the agility work, we switched to the hunger drill. I could do that fine because its just running in a straight line, though my ankle was not happy towards the end. We finished with 25 AMPs and some more throwing.</p>
Melt Method Workshop
2013-09-01T00:00:00-04:00
2013-09-01T00:00:00-04:00
7793696394160050
<p>2.5 hours of stretching, foam rolling and pseudoscience. Learned some new rolling techniques. Flexing your muscle while on the roller is a good one.</p>
200 AMPs
2013-08-31T00:00:00-04:00
2013-08-31T00:00:00-04:00
1875950340158098
<p>I tried to play soccer with my dad and Diana this weekend, but my ankle is stil not better. I couldn’t even play goalie. So I watched them play and did 200 AMPs on the sideline. 1 AMP = 1 pushup, 1 squat, 1 full-body situp. I did them in sets of 10 with random breaks between sets.</p>
AMP Practice
2013-08-24T00:00:00-04:00
2013-08-24T00:00:00-04:00
7716874614957850
<p>Amp practice 9am-1pm. I rolled my ankle at about 9:30, so I spent most of the time watching and icing. It was a good practice. We worked on proper swing/continue cutting and applied that in redzone offense. This is one of my weak points so I wish I hadn’t hurt myself because I needed the reps. Hopefully I’ll be ready by Wednesday.</p>
<p>Did 50 AMPs throughout the day and then 20 more with everyone at the end.</p>
Quick Home Workout
2013-08-22T00:00:00-04:00
2013-08-22T00:00:00-04:00
5369823599214834
<p>3x10 of: Alternate leg split jumps, haMstring curls, Pushups.</p>
<p>Then one more of each at the end to make the AMP total a nice number.</p>
Bitmap Pickup
2013-08-21T00:00:00-04:00
2013-08-21T00:00:00-04:00
5610185511509490
<p>Played some pickup with Norm, Robb and the Bitmap crew. We played a few games of full-field 4 on 4, then played 3 on 3 mini. Finished with 15 burpees.</p>
FPSL Finals
2013-08-18T00:00:00-04:00
2013-08-18T00:00:00-04:00
2394780196371218
<p>A great weekend for ultimate. The weather was perfect, our team was underrated, and we were poised to ruin some dreams. Our first game was Saturday afternoon against Bill and Stacy. We didn’t come out strong, but victory was rarely in question. We kept it close through most of the game before pulling away to win 15-11. This put us in E pool and set up the long-awaited Vinny vs. Flagger matchup (on the showcase field, no less). Both teams were fairly drunk at this point, though Diana was actually sobering up after a very sloppy Game 1 BAC level. Turns out we play better when we’re drunk (and when Ellis is there). I think we were up the whole game and won by a lot. I played one point with two giant cardboard hands taped to my hands, and Diana threw me the goal. Our victory put is in E pool semis, the first time I’ve ever played on Sunday of Finals. Diana and I both finished the day at +2.</p>
<p>Our first game on Sunday was against Butter and Raha’s team. We were even more shorthanded than yesterday: only 5 guys. Our opponents went 5-2 on offense every time, so by the end of the game we were feeling pretty gassed. The game was close throughout though I think we led for pretty much the whole time. We won 15-13. Wolf and Max both had a stellar game. Wolf must have caught at least half of our goals and Max threw some beautiful long shots to him and others. Ben also played extremely well, with two spectacular layouts to maintain posession after crappy throws. Tired but undefeated, we moved on into E pool finals against Vanni, Harrison and their squad. Our lack of subs really showed this game. We quickly went down 0-4 and continued to struggle the whole game. The finals score was 15-7 bad guys, but we put up a fight to the very end. I had two layout Ds (my only layouts of the weekend) and a good long huck to Max. Diana threw me a nice huck for a goal, and Max continued to play excellent defense. I’m not gonna talk about how many terrible decisions and throws I had because there were too many to remember.</p>
<p>Despite our loss in the finals, I had a lot of fun. I played every point except one in both games on Sunday, and I played almost all of the points on Saturday until we started killing it in game 2. Now that ultimate is done for a month or so, it’s time to focus 100% on Amp.</p>
MCUDL Finals Game 3
2013-08-15T00:00:00-04:00
2013-08-15T00:00:00-04:00
4783344805861132
<p>Another close and well-fought game at Mercer. We came out strong with a big focus on defense and jumped out to an early lead. We got five breaks in the first half, going up 8-4. But in the second half, our offense let us down. We threw away easy throws and dropped a couple of discs, letting PTA back in the game. We got some nice Ds back, but could not convert. We ended up losing 17-15.</p>
<p>After the game, we hung out, drank some beer, and played a bunch of Milk.</p>
MCUDL Finals Game 2
2013-08-14T00:00:00-04:00
2013-08-14T00:00:00-04:00
5948444388595873
<p>I missed game 1 on Monday and we lost by 2 points, so this was a do-or-die situation for us. I don’t think we played the best that we could, but we did win 15-13. Tache, Swilson and Franky each had a few nice Ds. Jack had a sick layout D but it was a foul. I covered Frecka for the most part, so I didn’t really have many chances at a D, but I did contain him on all but one occaision (when he beat me deep right at the start of the point). I also threw away a disc on a rushed swing to Swilson. Need to stop rushing my throws.</p>
<p>Game 3 tomorrow FTW.</p>
ECC Seattle
2013-08-12T00:00:00-04:00
2013-08-12T00:00:00-04:00
6986141098056805
<p>Played our last regular season tournament: ECC in Seattle. We finished 3rd and played pretty well most of the time, but had too many unforced turns in the semis against Wildcard. I made good progress on my defensive focus, especially in that game, but still had two poor throwing decisions and did not play at 100% on every single point. I’d give myself an 8 out of 10 for the weekend.</p>
<p>Stats for the weekend: 6 goals, 2 assists, 3 throwaways (though I consider one to be only 50% my fault), 3 Ds.</p>
<p>Most of the team stayed until Monday night and spent Monday hanging out in Seattle. I really liked the city. It’s very green and close to nature. There’s water everywhere. It really reminds me of Portland, Maine. I know I’m a bit biased because the weather was nice (not rainy like it often is) and I spent most of the day doing fun stuff. But still, I’d live there.</p>
Witmer's Agility Clinic
2013-08-08T00:00:00-04:00
2013-08-08T00:00:00-04:00
5281815989326727
<p>Went to Melissa Witmer’s agility clinc at Edgely. It was focused very much on the hips and glutes. We started with a three-part warmup: moderate-speed longer-distance stuff to get our heart rate up, then dynamic stretching, then high-speed stuff to get our nervous system ready for full intensity. The last part was pretty new to me. It was very short-distance (15 yards max). The exercises were similar to what I’m used to (carioca, shuffles, butt kicks, skips, etc), but the focus is on speed and explosiveness.</p>
<p>After that, we moved into the drills. There were several drills: jab step, jazz step (jab step with the inside leg), 5-10-5 cone sprints and plyo cone jumps for minimum ground contact. The emphasis was again on the hips: which way they are facing, internal vs external rotation, full range of motion and turning the hips correctly in anticipation of a change of direction.</p>
<p>After the last drill, we played 4-on-4 mini till it got dark.</p>
Kung Fu Throwing in Penn Park
2013-08-07T00:00:00-04:00
2013-08-07T00:00:00-04:00
7718371448516769
<p>Did some Kung Fu Throwing in the park. Ellis and I modified the workout a bit, but it was basically the same thing. Also did 60 jump squats (x2 because of the focused throwing) and 50 pushups during the workout.</p>
Summer League Playoffs
2013-08-05T00:00:00-04:00
2013-08-05T00:00:00-04:00
3026129673132926
<p>Played our first summer league playoffs game. We played pretty awful. We were missing a lot of people (draft picks 3,4,5,7,8,9) and we didn’t have the personnel to match up with Alex Peters' team. He had a bunch of tall people and a bunch of fast people, and we were pretty short and not great on D. Some points, we played well, but we didn’t really have a shot at winning without our full team. It was not a fun game (for me).</p>
<p>After the game, I did 50 pushups for losing to Diana in Ds-Turns. Then our team hung out and played Kings while drinking beer and run-nanas. Looking forward to crushing it in E-F pool.</p>
Chesapeake Open
2013-08-04T00:00:00-04:00
2013-08-04T00:00:00-04:00
4264380267412725
<p>Won Chesapeake Open yesterday. The competition was pretty weak, so we only played one team that really challenged us. That was Termite’s Entourage, whom we played in the finals. The weather was pretty windy and we failed to score many break opportunities. Some points, we would get 3 or 4 or 5 Ds but fail to convert them. We ended up winning the game 12-11 but we did not play our system well. I had two throwaways on wide-open throws that I rushed, including one in our last D point immediately after getting the D.</p>
<p>According to my own accounting, I finished the weekend with a D’s-Turns score of 0 (don’t remember if it was 3 of each or 4 of each).</p>
<p>On the plus side, I caught at least 7 goals on the weekend and threw 3 more. Diana threw me 3 of those goals, including one that I caught on a chest-high fully-outstretched layout. How’s that for a birthday present.</p>
Summer League
2013-07-31T00:00:00-04:00
2013-07-31T00:00:00-04:00
4913481144720810
<p>Played a summer league game against Venose’s team. I think they must have been missing people because we won pretty handily. Diana came a bit late, but once she got there, I threw her at least 4 goals. Overally I threw at least 7 hucks for goals and caught a couple of goals myself.</p>
<p>After the game, we (Diana, Birdo, Devlin and I) ran the 10-cut shuttle drill 4 times. On the last time, Birdo and I threw a disc to each other at each cone.</p>
Goaltimate
2013-07-29T00:00:00-04:00
2013-07-29T00:00:00-04:00
2013672331295450
<p>Played a few hours of Goaltimate at Edgely. We played one game to 5, then took a short break, then played again until it got dark.</p>
Summer League and Squat Jumps
2013-07-25T00:00:00-04:00
2013-07-25T00:00:00-04:00
8567094624176284
<p>Lost 15-11 to Doc and Lexa’s summer league team. Need less turns.</p>
<p>Afterwards, did 30 jump squats, played a game of cricket and drank margaritas.</p>
Squat Jumps and Throwing
2013-07-24T00:00:00-04:00
2013-07-24T00:00:00-04:00
7986920822926719
<p>Quick workout by the high rises with Diana. 10 sets of 10 jump squats interspersed between sets of 10-throw (flat, IO, OI, low, high, out, upside down and hucks).</p>
Rolling and Stretching
2013-07-22T00:00:00-04:00
2013-07-22T00:00:00-04:00
5566683778781204
<p>Spent half an hour rolling and stretching after the weekend.</p>
Philly Invite
2013-07-21T00:00:00-04:00
2013-07-21T00:00:00-04:00
3474690596210789
<p>Played our first USAU Triple Crown event - the Philly Invite. The top teams in the country were in attendance - teams 5-16 from nationals last year. This was our first weekend as a full team with a finalized roster, and we stepped up our game bigtime. We took second in our pool with a 4-1 record (beating Odyssee, Mental Toss, Slow White and 7 Figures, and losing to CLX), which put us in the championship bracket. In semis, we took down Ghosts on a universe point goal. Then in finals, we avenged our loss to CLX and won first place. On the whole, everyone played very well. Birdo and Papa especially stood out for low turnovers, a lot of Ds, tons of goals (Birdo) and strong play against tough matchups (Papa vs Stout). Personally I played ok, but I had too many turnovers (even though Butter said some of them were good turns) and was not feeling 100% strong on Saturday (don’t know if it was the heat or my 2 weeks in Africa).</p>
<p>Firsts:</p>
<ul>
<li>My first real club tournament win ever.</li>
<li>AMP’s first tourney win since 2009.</li>
<li>First time AMP beat Slow White and Ghosts (at least the first time since I started playing with AMP).</li>
<li>My first between-the-legs goal (against Todd Herman - game winner vs Slow White).</li>
<li>First time in many years that I seriously cramped up while playing - both calves, right shin, right bicep.</li>
</ul>
Kilimanjaro
2013-07-10T00:00:00-04:00
2013-07-10T00:00:00-04:00
4396307897361911
<p>Spent two weeks in Tanzania. The first week, we hiked Mt. Kilimanjaro. Most of the hike was pretty easy and we were pampered quite a bit. I felt like a <a href="http://www.flickr.com/photos/lyoshenka/9318771865">British explorer</a> - having a tea break before dinner and being around green canvas tents all the time. The summit night, however, was the hardest thing I’ve ever done in my life. We woke up at midnight, ate a small meal, and spent the next six and a half hours getting to the top. It was dark, cold (below 0F) and there wasn’t much oxygen. I felt fine at the start (4800m above sea level) but after a few hours, walking became pretty difficult. The cold didn’t bother me as much, but the lack of oxygen was rough. I spent most of the second half of the climb just focusing on walking slowly. I was mentally repeating “left foot, right foot, left foot, right foot” to keep focused. As we neared the first summit (Stella Point), the sun started to rise. When I got there, it was glorious. I was (almost) at the roof of Africa. We took a short break to drink some tea with sugar, then continued on to the real summit (Uhuru Peak), which was over an hour away and 200m higher. This section was not as bad as getting to Stella Point because it was warmer, less steep and the end was in sight. At the peak, we took another short break and a bunch of pictures (including a <a href="http://www.flickr.com/photos/lyoshenka/9318842727">mandatory handstand pic</a> for me). Then we started our descent. Back at Stella Point, we took a few more pictures before heading back to camp. The descent took about an hour and a half. Then we slept for a bit, ate a little and went down another few hundred meters to a lower camp to make sure we don’t get altitude sickness.</p>
Summer League x2
2013-06-29T00:00:00-04:00
2013-06-29T00:00:00-04:00
1060865452714360
<p>Had two summer league games today. Lost them both after being up in each. We’re terrible at consistently playing well. Both games, we were the better team. Our players were faster and constantly open, and our girls were awesome while their girls were either savage and tired or didn’t do anything. Losing sucks.</p>
Summer League
2013-06-27T00:00:00-04:00
2013-06-27T00:00:00-04:00
1689782532984943
<p>Played a short game in the rain. Edgely was swamped so we moved to the Belmont Plateau fields. Ended up only playing to 9 because it got dark. It was very rainy and wet, so throwing and catching was tough for everyone. Gloves would definitely have helped, especially because our deep game was lacking. I threw several good backhand hucks but every flick huck attempt slipped out of my hand and fluttered to the ground. The game was close the whole way through, but Ditz’s team scored a late break to go up 8-7 and “take half”, so they received again and scored that to win 9-7.</p>
<p>Afterwards Vinny, Jean and I ran some shuffle-sprints. We did 8 total: 4 normal ones and 4 out-in-alltheway. We drank beer and ate carnitas and stayed up till 3am.</p>
AMP Scrimmage
2013-06-26T00:00:00-04:00
2013-06-26T00:00:00-04:00
7103907932056550
<p>Played a few games to 5 at the Duck Pond before the thunderstorm kicked us off. Spinners season is done, so all those guys came out. Also a new girl named Claire. The games were good but the weather was really muggy, so it was kinda rough.</p>
Quick Home Workout
2013-06-23T00:00:00-04:00
2013-06-23T00:00:00-04:00
7212768308361103
<ul>
<li><a href="http://strengthandconditioningfitness.com/my-favorite-exercise-of-2013/">Skater Squat</a>: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span> </span></li>
<li>KB Swings: <span class="workout-unit"><span class="number">3</span>x<span class="number">10</span>@<span class="number">35</span> </span></li>
</ul>
AMP Practice
2013-06-22T00:00:00-04:00
2013-06-22T00:00:00-04:00
9352460619017222
<p>4 hours of practice at Edgely. We spent a lot of time scrimmaging with a focus on defense. We tried several poachy defenses, different marks and downfield positioning. We also spent a little time on reading/catching hucks and throwing deep to women. My defense was not the best and I turned over a wide-open away throw to a girl. I was better on offense: cutting was pretty smooth and I threw a nice huck. Need to work on fitness and quickness more.</p>
Summer League
2013-06-21T00:00:00-04:00
2013-06-21T00:00:00-04:00
8684851568604546
<p>Played a game against Raynor’s team. We jumped out to an 8-4 lead at halftime, but then lost our focus and the game (16-14). Our O looked pretty disorganized during the second half. We weren’t getting good cuts and our dumps were not clicking. There were moments when we played really well, especially near the endzone. But overall, not our best game. Personally I threw away way too many discs. I <em>really</em> need to learn discretion if I’m gonna handle.</p>
<p>After games, we did Ben’s 25m shuffle workout. We ran 8 shuffles. I ran each in 25 or 26 seconds. I also did 30 burpees over the course of the evening: 10 after our game, 10 before winning the fields, 10 after.</p>
AMP Pickup
2013-06-20T00:00:00-04:00
2013-06-20T00:00:00-04:00
2377587334784053
<p>Played a bunch of games to 5 at the Haverford Duck Pond. Mostly AMP people, a few Bitmapers. We played 4 on 4 the whole time. Overall I played OK, same story as always: too many turnovers.</p>
Poultry Days
2013-06-16T00:00:00-04:00
2013-06-16T00:00:00-04:00
4077090330491537
<p>The legendary Poultry Days tournament. Camping, carnival, chicken, beer, partying, chicken, ultimate and lots of chicken. The team names are chicken-themed, dinner is chicken and even the brick marks are chickens. The weather was awesome all weekend and the level of play varied from really low (I think we bageled our first opponents) to top-notch (finals was Team USA vs Team Canada). We had a relatively easy Saturday, only facing one team (Breasts and Thighs) that really gave us a game. But we pulled out a win to finish the day 5-0 and earn a first-round bye on Sunday. We also fit in a game of SpikeJam and many many games of Spikeball.</p>
<p>After games, we hosed off, got dinner and watched the USA vs Canada showcase game while drinking tequilla mango smoothies and spikeballing at halftime. The rest of the night was approximately this: cricken/middlebury with Duke, brief visit to the carnival for beer, return to fields for the dance party, back to campsite, bed.</p>
<p>Sunday started off with a big breakfast of bagels, biscuits + gravy, and fruit cups. We won our first game was against Tad’s Pitt crew, then lost to Breast and Thighs in quarters. It was windier that Saturday and we struggled against their zone. After being knocked out, we played an extra game against Canada’s U23 team. They went up 4-1, but we came back to win 11-9. I hit my head on the ground on a layout D early in the game and sat out the rest of it.</p>
<p>Overall, a great weekend.</p>
Mercer A League
2013-06-11T00:00:00-04:00
2013-06-11T00:00:00-04:00
9526689311155904
<p>Played my first game of Mercer A League this year. We played Illuminati in a pretty easy game. We won 15-4, then played some more pickup after the game.</p>
<p>Then BenJ and I ran a modified version of the shuffle ladder workout. We ran 4x6x25m shuffles with timed rest (2x,3x,3x,2x the time it took). Apparently this is how the workout is supposed to be done, so what I did last time is not quite right. After the sprints, Weeks, Garret and Jack joined us for burpees (200 total: 50 for me weeks and garret, 30 for ben, 20 for jack). Then we chilled, played some cups and went home.</p>
Shuffle Ladder Workout
2013-06-09T00:00:00-04:00
2013-06-09T00:00:00-04:00
6217578875585634
<p>Place two cones 25m apart. 1 rep = 6 cone-to-cone sprints (150m total). Time each set, then rest X times your time, where X is the number of reps in that set.</p>
<p>My times are in parens.</p>
<ul>
<li>1 (27s)</li>
<li>2 (1m5s)</li>
<li>1 (29s)</li>
</ul>
<p>4 min rest</p>
<ul>
<li>1 (29s)</li>
<li>2 (1m7s)</li>
<li>3 (1m42s)</li>
<li>2 (1m5s)</li>
<li>1 (28s)</li>
</ul>
<p>5 min rest</p>
<p>Finished with 30 burpees</p>
Charm City Round Robin
2013-06-08T00:00:00-04:00
2013-06-08T00:00:00-04:00
1068842583062071
<p>Played a one-day round-robin in Baltimore. I had two turns (both high-release backhands) and two or three Ds. I didn’t play much because I’m still trying to rest my shoulder. As a team, we played pretty well against weaker teams and not very well against AG. We struggled to move the disc to the break side (something we’ve been focusing on a lot this season) and we didn’t do a good job taking away their deep shots (we emphasized this before the game started). We gave up fewer deep goals in the second half, but only broke them once, which wasn’t enough.</p>
<p>Something I’ve been noticing lately is how really good teams are very efficient on offense. They often score in just a few throws, especially against weaker opponents. But with AMP, even when playing a worse team, we rarely score quickly. Everyone is open, but we get a lot of short-gain in-cuts. Maybe this happens because we’ve been emphasizing moving the disc laterally, or maybe we just don’t look for the deep shots as much. But something just doesn’t feel right.</p>
Morning Burpees
2013-06-06T00:00:00-04:00
2013-06-06T00:00:00-04:00
3768506751800377
<p>Started doing some burpees this morning, but then realized that my shoulder is not ready for this yet. Need more rehab :-(.</p>
Gender Blender
2013-06-02T00:00:00-04:00
2013-06-02T00:00:00-04:00
6470002381736786
<p>Played one of the most ridiculous tournaments ever. Most of the teams we played were pretty weak, but our last game on Saturday was against a bunch of GOAT players and some strong women. They didn’t play the best defense, but when you’re scoring every point on O in about 6 or 7 throws, you don’t have to. Besides that game, we won the rest easily.</p>
<p>I also played in the showcase game, which was North America vs The World. We had two girls from Sweden, a guy from NZ, two guys from Australia, an Asian girl, a Russian guy (Toli) and a few others. I don’t remember who won because the score wasn’t very important, but I’d say we won in terms of silly and showoffy play. One point, I caught a high layout D on the first throw that was almost a Callahan, then turned and threw a Rochester for a goal. Definitely a highlight of my ultimate career.</p>
Summer League
2013-05-29T00:00:00-04:00
2013-05-29T00:00:00-04:00
2541133408425055
<p>Played a good summer league game. We worked on dumps and stack spacing. Our offense started out pretty poorly and we were down 8-2 at half. But we came out of half strong and tied the game at 9s. After that we traded points the rest of the way, always down 1. Facing a hard cap at 17, we got the break to go up 16-15. They scored, bringing it to universe. We played patiently, but then turned it. They worked it up to the endzone and called a timeout, but could not convert. We worked it back the other way and punched it in.</p>
<p>After the game, we did 8 shuffle-into-sprints. 5 were same direction shuffling, the last 3 were opposite-direction shuffling. After that I did 20 burpees, then 14 more with Jill and Nasc.</p>
Burpees
2013-05-28T00:00:00-04:00
2013-05-28T00:00:00-04:00
4236669427638065
<p>+15 burpees for the burpee challenge.</p>
Burpees
2013-05-27T00:00:00-04:00
2013-05-27T00:00:00-04:00
4691541050937600
<p>10 burpees yesterday, 20 today. Plus Diana and I threw in the park for 20 minutes.</p>
First Summer League Game
2013-05-22T00:00:00-04:00
2013-05-22T00:00:00-04:00
6782345166868938
<p>Played in our first summer league game. We were missing some of our best players (Ellis, Diana, Cat) so we didn’t do very well as far as score goes, but we worked on some important things. Our handling was pretty solid, our girls were better than theirs and everyone got a taste of zone. I’m looking forward to this season.</p>
Bellcrack
2013-05-19T00:00:00-04:00
2013-05-19T00:00:00-04:00
7707992135664582
<p>Played 7 games at Bellcrack - 4 on Saturday and 3 today. I did not play well in the first game on Sat. Lots of turns. But after that, I played well. Not a lot of Ds, but I also didn’t play that many points. I think I accomplished most of the goals we set out - attacking the breakside, moving the disc horizontally, dictating and playing back-hip defense, being aggressive, taking appropriate risks. I got the pLei of the game on Saturday and then again in our last game on Sunday. I also threw Diana a fun goal. Life buddy win.</p>
<p>Lessons:</p>
<ul>
<li>Continue to focus on eliminating same-third throws.</li>
<li>Set up in cuts by going deep first.</li>
<li>Horizontal movement must lead to vertical movement.</li>
</ul>
<p>Improvement:</p>
<ul>
<li>Put more touch on my IO flick.</li>
<li>Better awareness of other cutters around me.</li>
<li>S cut is the best cut.</li>
</ul>
Throwing at Clark Park
2013-05-16T00:00:00-04:00
2013-05-16T00:00:00-04:00
6243556721059339
<p>Threw with Diana for about half an hour. We did 10-throw and then played the step-back-if-you-make-it throwing game. It should be called tug-o-war because you’re trying to step back and get the other person to step forward.</p>
Amp Scrimmage
2013-05-15T00:00:00-04:00
2013-05-15T00:00:00-04:00
5569017710342689
<p>Scrimmaged for a few hours at Lower Merion HS. We played 4-2 ratio for the most part, with some 4-1 at the end. It was a good workout, though I busted my right heel pretty badly. I hope it heals (punny) by Saturday.</p>
Indoor Spring League
2013-05-12T00:00:00-04:00
2013-05-12T00:00:00-04:00
9527003184091613
<p>We won the finals of indoor spring league 36-34. That score is pretty deceptive though. In the first half, we opened up a huge lead. I think we were up by more than 10 points at one time. Then in the third quarter, we stopped playing <em>nice and easy</em> and they started scoring 2 for every 1 we put in. In the fourth, they went on a run, scoring 4 or 5 breaks in a row to bring the score within three. We called a timeout, regrouped, and got back to the nice and easy mentality. We held our lead to close out the game.</p>
AMP Double Practice
2013-05-11T00:00:00-04:00
2013-05-11T00:00:00-04:00
5470173842847465
<p>Had a double-length practice today. We had over 40 people there. Did a bunch of drills for marking (esp straight-up) and breaking the mark. We also worked on a sequence for getting the disk off the sideline. We scrimmaged for about 3 hours total, which was awesome. After practice, we went to Percy Street BBQ for some delicious brisket and beer.</p>
Spinners Practice
2013-05-09T00:00:00-04:00
2013-05-09T00:00:00-04:00
4658967101618240
<p>Went to a Spinners practice. We started with a few force-middle dump drills, then spent the rest of practice scrimmageing. We played a 3-team game to 7 (final scores: 7-6-6) and then worked on breaking up the pull play and double-team sideline traps. Overall, very beneficial.</p>
Yoga with Diana
2013-05-08T00:00:00-04:00
2013-05-08T00:00:00-04:00
8467098887387585
<p>A bit of pre-bed yoga with Diana. Very relaxing.</p>
Penn Park Workout
2013-05-06T00:00:00-04:00
2013-05-06T00:00:00-04:00
4636010689204173
<ul>
<li>3 rounds of 8 sets of jog 40 yards, sprint 40 yards</li>
<li>3 x 5 cut Panasci drill (2 cuts to cones at 10 and 15 yards, then away cut)</li>
<li>circle of exercises. each person chose an exercise and we did 10 reps or 1 minute of it. Exercises were: tiger crawls, burpees, plank, pocket pickers, bicycles, scissor kicks, clap push ups, v ups, 4x squats, lunge jumps.</li>
<li>3 rounds of 2 sets of two-person dump-huck-incut drill</li>
<li>2 rounds of 3 sets of giant triangle cutting drill</li>
<li>incut to high throw drill</li>
<li>10 minutes of long throwing with Ben</li>
</ul>
Indoor Spring League
2013-05-05T00:00:00-04:00
2013-05-05T00:00:00-04:00
7326017948061449
<p>Played Bulb’s team in indoor. We won 33-21. They only had 4 guys and were on their second game, so they were pretty tired. We even played 2:3 for one quarter.</p>
First AMP Tryout
2013-05-04T00:00:00-04:00
2013-05-04T00:00:00-04:00
3081595715311750
<p>This practice went almost exactly like last week’s practice. We did the same drills in pretty much the same order. The only additions were that we broke into three groups and one group did fitness while the others played full-field 4 on 4. We also played some 7 on 7 at the end, and then conditioned with 3 Jamals and 9 20m sprints.</p>
Hat Tournament, Disc Golf, Indoor Spring League
2013-04-28T00:00:00-04:00
2013-04-28T00:00:00-04:00
3520514620293958
<p>A day full of ultimate. In the morning, Justin and I played a hat tourney at Edgely. Team “Favorite Nonalcoholic Beverage” played three games. The first two were close but not that serious (we won the first, lost the second). The last game was against Dre and Billy’s team, which got me really fired up to win. We didn’t play well at first, but went on a strong 5-point run to take half. We held our lead through the second half (though they narrowed the gap) but gave up two breaks on universe point to lose the game. Most of our team was pretty young, but we also had a few more experienced players. It was a great mix and we had a lot of fun.</p>
<p>After the games, Justin, Maddie and I hit up Chipotle and then swung by Sedgely for a bit of disc golf. We met Panna and Billy at hole 3 and played till the 9th hole. Then Anna picked me up and we headed off to indoor spring league.</p>
<p>We had a double header against Dre’s team and then Butter’s team. The first game was close for the whole game, but in the 4th quarter we made a concerted effort to move the disc quickly and not try to huck it, which helped us score a few quick breaks in a row and win the game 37-31. The second game was tougher, with us trailing by 1 for most of the game. We took the lead sometimes, but we were pretty tired and didn’t have enough discipline to pull out the win. They won 31-30, handing us our first loss of the season.</p>
<p>And now I’m really sore.</p>
AMP Workout
2013-04-27T00:00:00-04:00
2013-04-27T00:00:00-04:00
9957245888409509
<p>Last AMP workout of the preseason. We warmed up with some throws, then worked on defense. We did the hunger drill (focusing on boxing out) and then the defensive positioning drill (focusing on bodying up while remaining balanced). Then we moved on to a 3 on 3 flow drill, where two cutters and a thrower (plus defenders) had to complete three passes on a full field (focus on defending in space, disc movement, setting up continuation cuts). Finally, we played several 4 on 4 games on a full field (focus on disc movement, smart decisions). We finished with a bit of sprints and ab conditioning.</p>
Hucks, Cuts and Spikeball
2013-04-26T00:00:00-04:00
2013-04-26T00:00:00-04:00
6864875270356520
<p>Did a short workout with Norm, Justin and Diana. They ran cuts while I threw to them. Then we played a bit of 500 and 5 games of Spikeball.</p>
Casual Throwing
2013-04-25T00:00:00-04:00
2013-04-25T00:00:00-04:00
1811757376423298
<p>Gorgeous day today. Went to Clark Park and threw with Diana for about 20 minutes.</p>
Penn Park Workout
2013-04-24T00:00:00-04:00
2013-04-24T00:00:00-04:00
4083216373041190
<p>Had a solid workout at Penn Park. We opened with burpee broad jumps, then moved on to several lateral cutting drills. First was a simple lateral shuffle drill, switching sides on command. Next, we did a the short-cut-long-cut drill where defense reacts to the offense. Finally, we did the O-vs-D cutting in a box drill. After the lateral movements, we finished with several sprints of increasing length.</p>
<p>After the workout, we had an AMP dinner and leadership meeting at City Tap.</p>
Henlopen
2013-04-21T00:00:00-04:00
2013-04-21T00:00:00-04:00
3251143593888940
<p>Henlopen, the first tournament of the season. Almost everyone on the team was from amp2012 . We played well on D but were not consistent on O. Sometimes we looked good and worked the disc well, but sometimes we would stagnate and have trouble moving the disc off the sideline. I threw a ton of same-third throws that should have been fakes-and-swings instead.</p>
<p>Things to work on: footwork, avoiding low-percentage throws.</p>
<p>New rule: every time I throw an ill-advised huck, I get slapped in the face.</p>
<p>Experiment/drill: sharp-angle cuts vs wide-angle cuts.</p>
Penn Park Workout
2013-04-17T00:00:00-04:00
2013-04-17T00:00:00-04:00
1178800126342933
<p>Back-to-back penn park workouts. Here’s what we did tonight:</p>
<ul>
<li>3 sets of suicide cuts. First set was alternating backhands and forehands, seconds set was all backhands, last set was all flicks.</li>
<li>3 sets of triangle cut drill.</li>
<li>Go-to drill, but each throw was intentionally high. The goal is to throw it <em>almost</em> out of reach of the cutter. The cutter’s goal is to catch the disc by translating their forward momentum into a jump - the less slowing down, the better.</li>
<li>Agility ladder with an in-cut at the end.</li>
</ul>
Penn Park Workout
2013-04-16T00:00:00-04:00
2013-04-16T00:00:00-04:00
2904759754270000
<h2>Part 1 - Sprints</h2>
<p>10 30-yard sprints with different variations. Walk back after each sprint.</p>
<ol>
<li>Hit your top speed at the end of the sprint</li>
<li>Hit your top speed 75% of the way into the sprint</li>
<li>Hit yoru top speed halfway into the sprint</li>
<li>All out sprint</li>
<li>All out sprint</li>
<li>All out sprint</li>
<li>Jog 10, sprint 20</li>
<li>Jog 10, sprint 20</li>
<li>Backpedal 10, sprint 30</li>
<li>Backpedal 10, sprint 30</li>
</ol>
<h2>Part 2 - Plyos</h2>
<ul>
<li>Pair up. 3 rouds of: 10 medball throws straight up for height with a 15lb medball (alternate with your partner), 10 sideways hurdle jumps over your partner.</li>
<li>10 reps of: sprint 15, jump as high as you can when you hit the 15yd line. We did the first few to the line and the rest to a cue (either a whistle or when we saw a stationary person jump).</li>
</ul>
<h2>Part 3 - Hunger Drill</h2>
<p>It was pretty windy but we got in some solid throwing and cutting. It was really hard to read, so I focused on getting in front of the other player and boxing out hard, even if I ended up misreading the disc somewhat.</p>
AMP Practice
2013-04-13T00:00:00-04:00
2013-04-13T00:00:00-04:00
6547019565461310
<p>First AMP practice of the season. We worked on sideline situations: dumping, swinging and defending the dump. Then we played some full-field 3 on 3. At the end, some sprints and core fitness. After practice, spikeball and lunch at Llama Tooth (good food and beer, super slow).</p>
Penn Park Workout
2013-04-09T00:00:00-04:00
2013-04-09T00:00:00-04:00
8919948490751360
<p>Warmup: leftie throwing, 3man marking</p>
<ul>
<li>3x8 Depth Jumps</li>
<li>3x10 Lunge Jumps</li>
<li>3x15yd Speed Skaters</li>
<li>3x10 Rim Jumps</li>
<li>3x4 High Jump then Broad Jump</li>
<li>2x 2x40yd sprint, jog 10 yards between sprints</li>
</ul>
<p>10 minutes of long throwing</p>
<p>Supper Club: gyros and milkshakes at Greek Lady</p>
Indoor Nationals
2013-04-07T00:00:00-04:00
2013-04-07T00:00:00-04:00
6555356866359520
<p>Played two days of indoor at the Indoor Nationals. The whole thing was not very well organized and the fields were crappy (they were square) but it was still fun to play. We played well on Saturday but lost by 1 to a not-very-strong team. We still ended up winning our pool on point diff. Sunday, we beat Boston (the eventual winner) and made it as far as semis, but then lost in the semis to a team from DC. Our defense was good throughout the weekend, but our offense was disorganized at times and gave up too many turns. I’m not really sure what the cause was - square fields, lack of playing together, strong opponents? Either way, there’s more to work on for the future.</p>
<p>After playing 4 games on Sat and 4 on Sunday, I went to our first indoor spring league games Sunday night. We won both and played pretty well, but again took too many ill-advised throws on offense. But I’m excited for spring league. Our team is fun and solid, and the seasson (which is 1/3rd over) promises to be a fun one.</p>
Pullups at Home
2013-04-03T00:00:00-04:00
2013-04-03T00:00:00-04:00
7886644966900592
<p>15 pullups. I told Diana I’d do 5 for each one she does.</p>
Penn Park Workout
2013-04-02T00:00:00-04:00
2013-04-02T00:00:00-04:00
3404960710560643
<p>Group workout at Penn Park. Did a bunch of plyos and agility work. Here’s what I remember:</p>
<ul>
<li>3 sets of 4 reps of: jog 10, sprint 10, walk 10. 30 seconds rest between sets.</li>
<li>3 sets of 8 depth jumps. Focus on exploding up and spending as little time on the ground as possible.</li>
<li>3 sets of 10 side-to-side hurdle jumps. Same emphasis.</li>
<li>3 sets of O vs D in-out cut sprints. Start on the middle cone, sprint to either the left or the right cone, then sprint to the opposite cone. D starts as soon as O moves, so O gets a small head start.</li>
<li>4 sets of 10 jumps for height. First and last set were off both legs, 2nd and 3rd set were 5 off one leg then 5 off the other.</li>
<li>4 sets of single-leg hops for distance. We hopped about 30 yards in one direction, then hopped on the opposite leg coming back.</li>
<li>4 tabata rounds of: U-jumps, mountain climbers, V jumps, broad jump and backpedal</li>
<li>a few agility ladder sets with Void</li>
</ul>
<p>All this was followed by supper club at La Petit Creperie.</p>
Fools Fest
2013-03-31T00:00:00-04:00
2013-03-31T00:00:00-04:00
7554744085645392
<p>Fools was a blast, as usual. I spent most of my time playing and partying with ShortFatGuys (mostly DoG players + Wiggins and Idaho + some younger guys from NYC and Rochester + DanD, Dana and myself), but I picked up with Penn and the GodFeathers for a few games. I think I played 11 games over 3 days. Most were foolish, but several were really intense - we had two games against Plonkers (aka Ring) and one against UVA alums (Truck Stop) that we managed to win.</p>
<p>Takeaways from the weekend:</p>
<ul>
<li>I cut too close to the handlers. Need to clear earlier.</li>
<li>I have to stop clearing up the sideline and clear to the front of the stack.</li>
<li>When chasing a deep cut on D, spend less time looking for the disc and more time chasing. Otherwise I won’t catch up.</li>
<li>My backhand dumps suck. Need to step out and reach farther.</li>
<li>Zone defense: commit early. Don’t get stuck between two players, pick one and go.</li>
<li><strong>Team defense</strong>. We don’t play enough of that in Philly.</li>
</ul>
Penn Park Agility Workout
2013-03-27T00:00:00-04:00
2013-03-27T00:00:00-04:00
6795143353879994
<p>Did some sprints, cutting drills and throwing at Penn Park. We did:</p>
<ul>
<li>Speed Ladder warmup and plyos</li>
<li>Windshield wipers 10x2</li>
<li>Suicides with catches on in cuts and a deep shot x4</li>
<li>Agility Cross x4</li>
<li>Speed ladder to slalom to accelerate x10</li>
</ul>
<p>Should be a nice warmup for Fools Fest.</p>
Winter League Finals
2013-03-24T00:00:00-04:00
2013-03-24T00:00:00-04:00
9116757205694817
<p>Picked up with Butter’s core team for a game against Dallas. We went up early and didn’t take it very seriously, but then they came back and won by 1 or 2. It was a very fun game even though we didn’t win - very spirited and pretty high level.</p>
<p>After that, we played our 3rd place game against Butter’s full team. His full team was also missing a lot of players, so most of them were pickups and the whole game felt like a high-level pickup game (I spent a quarter playing tag with Marin instead of playing the game). We ended up winning by a lot.</p>
Winter League Semis
2013-03-20T00:00:00-04:00
2013-03-20T00:00:00-04:00
9091209784683586
<p>Played against RABS in the semis. We were all really tired so we didn’t give them a good game. They won by 5 or 6 or so. Our defense was pretty solid but our O was crappy.</p>
Winter League Quarters
2013-03-18T00:00:00-04:00
2013-03-18T00:00:00-04:00
7138726353192179
<p>Played the west-side team in the quarters. They were short on players and didn’t come out strong. We jumped out to a big lead (I think it was 14-3 after the first quarter) and then coasted to the end. They did pick up their intensity in the 3rd and 4th quarters, but not enough to come back.</p>
Amp Scrimmage
2013-03-17T00:00:00-04:00
2013-03-17T00:00:00-04:00
8426406412996482
<p>Scrimmaged with Amp for a few hours. We played about 8 games to 4. It was pretty cold and kinda muddy, but it’s good to play outside as much as possible. It’s also the last week before Worlds tryouts. Good luck, Raha.</p>
Phoenix Training Camp
2013-03-15T00:00:00-04:00
2013-03-15T00:00:00-04:00
8461375565822287
<p>Brandolph convinced me to come out to the Phoenix training camp. I was coming off a cold, so I sat out the conditioning part, but I did participate in the drills and scrimmage. It was fun and pretty smooth. I would probably like playing with those guys.</p>
Tabata Spiderman Pushups and V Ups
2013-03-09T00:00:00-05:00
2013-03-09T00:00:00-05:00
8667144368416600
<p>Spiderman Pushups: <span class="workout-unit"><span class="number">12</span>, <span class="number">10</span>, <span class="number">8</span>, <span class="number">8</span>, <span class="number">6</span>, <span class="number">5</span>, <span class="number">4</span>, <span class="number">3</span> </span></p>
<p>V Ups: <span class="workout-unit"><span class="number">13</span>, <span class="number">10</span>, <span class="number">8</span>, <span class="number">7</span>, <span class="number">8</span>, <span class="number">9</span>, <span class="number">8</span>, <span class="number">9</span> </span></p>
Winter League
2013-03-06T00:00:00-05:00
2013-03-06T00:00:00-05:00
1039030176343945
<p>Played Bill’s team (SHREK). We won by a good amount. We only had 5 guys, but I think that worked well for us.</p>
Hammerheads Practice and Winter League
2013-03-03T00:00:00-05:00
2013-03-03T00:00:00-05:00
4267010910838546
<p>Venose talked me into going to a Hammerheads practice. It wasn’t terrible, but it was definitely a waste of time for me. We scrimmaged a lot, which was nice, but I don’t see myself playing for them, not even occasionally.</p>
<p>After that, Keg dropped me off at Tee’s for my winter league game. We were short on players (5 guys, 3 girls) but we pulled off a solid win against Venose’s team.</p>
<p>Mega ultimate weekend over.</p>
AMP Indoor and Indoor Regionals
2013-03-02T00:00:00-05:00
2013-03-02T00:00:00-05:00
1943768841201618
<p>First, played an hour of indoor with AMP. I tried out my abbreviated warmups and I think they went well. I just need to speak louder and demonstrate the new exercises up front.</p>
<p>After that, we drove over to MapleZone and played in the first-ever Indoor Regionals. We won our first and third poold game easily but lost the second one to Tad’s team. We still made semis though. In semis, we beat Scorpio (BLo’s team and probably the favorite to win it). Then in the finals, we had a rematch against Tad’s team and beat them by 2 points to win the whole thing. Tad’s team ended up beating BLo in the backdoor finals to take the second bid to nationals.</p>
Ultisquash
2013-02-28T00:00:00-05:00
2013-02-28T00:00:00-05:00
1455553704557249
<p>1.5 hours of ultisquash. We had 6 guys and 3 girls, so everyone got to play a lot. I was the tallest guy there for once. Now I know how TC feels every game.</p>
One-sentence Summaries of Exercise Studies
2013-02-28T00:00:00-05:00
2013-02-28T00:00:00-05:00
7340612135855388
<p>A list of one-or-two-sentence summaries from some recent <a href="http://www.strengthandconditioningresearch.com">S&CR.com</a> posts:</p>
<p>Adding a back-off set at 50% of 1RM following a workout involving a strength protocol at high percentages of 1RM (e.g. 85 – 90%) may increase strength and size gains without compromising gains in power. (<a href="http://www.strengthandconditioningresearch.com/2013/02/18/back-off-sets/">Are back-off sets useful after a strength workout?</a>)</p>
<p>Since power is at greater risk of the detraining effect than maximum strength, athletes whose sports require powerful movements should take care to avoid long periods of time spent without training. (<a href="http://www.strengthandconditioningresearch.com/2013/02/04/tapering/">How is detraining different from tapering?</a>)</p>
<p>A general, aerobic warm-up or a general aerobic warm-up followed by dynamic stretching are the best types of warm-ups for optimizing countermovement jump performance. Static stretching leads to reductions in performance, irrespective of where it is placed in the warm-up. (<a href="http://www.strengthandconditioningresearch.com/2013/02/27/practical-training-tips-february/">How do the different elements of a warm-up affect jump performance?</a>)</p>
Winter League
2013-02-27T00:00:00-05:00
2013-02-27T00:00:00-05:00
2353730954858302
<p>Played Delaware Powderkeg in winter league last night. They were missing some people and we had most of us. We beat them 41-24. Our team did a good job for the most part but we didn’t do enough to stop their deep shots to Kurt and we didn’t sub as fast as I think we should be subbing against better teams.</p>
Spinners Pickup
2013-02-24T00:00:00-05:00
2013-02-24T00:00:00-05:00
7657193335388916
<p>Played ultimate for 2.5 hours with the Spinners. We did a float-it-out-to-space dump drill, then a fast break drill (3 on O, 4 on D but two of them start by doing 10 pushups), then played two 4-on-4 games to 11 on a small field.</p>
Beer OlAMPics
2013-02-23T00:00:00-05:00
2013-02-23T00:00:00-05:00
5895343829554219
<p>20 pushups, 4 pullups, a few short sprints and about 12 beers (based on my 0.11 BAC) at the AMP beer olympics. Team Death Eaters came in second by about 20 seconds, though there was some controversy and irregularities with the penalties for Sammy dropping out of the final event. Also, Panasci is king of the bag game.</p>
Kaimana Monday
2013-02-18T00:00:00-05:00
2013-02-18T00:00:00-05:00
4873293067033873
<p>Short day. Lost to Stigmata Clemada in quarters and there were no consolation games. On the upside, we got to watch the girls play in semis and finals. They lost in the finals to a team of mostly Fury girls but they played very well. Then we watched the men’s finals and ate poke. Stigmata beat Ski Patrol to win it all. After games, we swam in the ocean, hit up the Kona Brewery and said bye to Hawaii. Till next year.</p>
Kaimana Sunday
2013-02-17T00:00:00-05:00
2013-02-17T00:00:00-05:00
9834125620398705
<p>Pretty good day. First up, we played Freaks - the Japanese team. They are all very fast and athletic and they play a different style of ultimate that I’m used to. Instead of cuts coming primarily from the stack and toward the handlers, their first look is either to an upline handler cut or to a short cut from the front of the stack and then a leading dishie to a handler. It’s very interesting - their momentum is always toward the endzone they are attacking and almost never away from it. This lets them always see the field and sets them up for great flow. However, no one on their team was over 6 feet tall and that really limits their deep game. They tried to throw it deep past us a few times but it rarely worked. That let us focus on taking away their short game and really limited their options. On O, we took advantage of the height mismatches and their need to back us and double/triple team us on deep cuts. I think we were up the whole game and ended up winning by 2.</p>
<p>Game 2, we played Ono. They had a bunch of ex-Condors and mostly older guys, but they were very tall and had great throws. Freaks beat Ono in the morning, but we couldn’t do the same. We also dropped the disc 7 or 8 times for no reason at all. Not a very good game for us.</p>
<p>In pre-quarters, we played the Stanford undergrads. They had a few talented players but they couldn’t really match up to us. The game actually ended up being a lot closer than it should have been when they made a late-game run for a few points. But the game got capped and we won 13-12.</p>
Kaimana Saturday
2013-02-16T00:00:00-05:00
2013-02-16T00:00:00-05:00
6464135326812635
<p>We started the tourney off with a quick loss ot UCSC Slugs Alum. I don’t know how many of those guys actually went to UCSC, but they had some strong players from Sockeye, Chain, Subzero and some other teams. Their deep shots were money and we didn’t play very well. Next, we beat the other two teams in our pool: Bag of Wine (the eventual spirit winner, made us 6-way funnel half a bag of wine) and Spurburry Makai (the NYC guys, only had 12 people and didn’t play well). We also played tons of Spikeball between games. Summerspike - watch out.</p>
Kaimana Friday
2013-02-15T00:00:00-05:00
2013-02-15T00:00:00-05:00
1673892577178003
<p>Kayaked for two hours on the Hanalei river. We woke up early to get some kayaking in before our flight from Kauai to Oahu. We were the first ones out there, so there wasn’t much traffic. But we did see several 6-person outrigger canoe teams cruise by us. I had never really been taught how to kayak, so Bill gave me some good tips. To summarize: sit up, paddle smoothly and not to close to the kayak, look at the front tip for better steering feedback.</p>
Kaimana Wednesday
2013-02-13T00:00:00-05:00
2013-02-13T00:00:00-05:00
9966218101353808
<p>Did a day hike to the <a href="http://www.everytrail.com/guide/hanakapi-ai-falls-na-pali-coast-kauai">Hanakapi'ai Falls</a> along the Na Pali Coast trail. The hike is 8 miles round trip and very muddy and up-and-down, but the view is awesome the whole time. The first two miles are along the coast. You can see the ocean, the forest, the hills and you even get to see whales sometimes (we saw one spouting water). Then you get to a small beach and head inland for another two miles of almost-rainforst. The waterfall itself is very narrow but extremely tall (300ft). Eug, Tim, Krista and I jumped in and swam under the fall to hang out on the other side. The water was quite cold but very refreshing.</p>
Superbowl and Ab Rollouts
2013-02-03T00:00:00-05:00
2013-02-03T00:00:00-05:00
2774936058018590
<p>Did about 40 ab rollouts while watching the Superbowl. My first one was from my toes but with a pillow. The rest were from my knees. I did most of them pretty slowly, usually waiting a second or two at the bottom before coming up. Towards the end I started doing them to the sides, but it’s pretty awkward.</p>
Ultisquash and Gym
2013-02-02T00:00:00-05:00
2013-02-02T00:00:00-05:00
5581774891595173
<p>Played an hour and a half of ultisquash. We had a good group, probably about 20 people. Ashley came and played for the first time. I’d say he picked it up pretty quickly. He’s played basketball before, so he has the right instincts.</p>
<p>After ultisquash, we cleaned out the Pumpatorium and then lifted. I did:</p>
<ul>
<li>Bench: <span class="workout-unit"><span class="number">5</span>/<span class="number">3</span>/<span class="number">3</span>@<span class="number">176</span> </span></li>
<li>Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">187</span> </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">221</span> </span></li>
<li>L Pullups: <span class="workout-unit"><span class="number">6</span>,<span class="number">7</span>,<span class="number">7</span> </span></li>
</ul>
Mini at Penn Park
2013-01-30T00:00:00-05:00
2013-01-30T00:00:00-05:00
1916907939817937
<p>Played 8-10 games of mini at penn park. We also did some throwing and one or two marking drills.</p>
Gym: Squat, Press, Deadlift
2013-01-28T00:00:00-05:00
2013-01-28T00:00:00-05:00
4312290198331980
<ul>
<li>Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">177</span> </span></li>
<li>Press: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">93.5</span> </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">220</span> </span></li>
</ul>
Fathering Skills
2013-01-28T00:00:00-05:00
2013-01-28T00:00:00-05:00
2628650035765315
<p><a href="http://i.grin.io/fathering-skills.gif"><img src="http://i.grin.io/fathering-skills.gif" alt="Fathering skills" title="Fathering skills" /></a></p>
Power Yoga
2013-01-26T00:00:00-05:00
2013-01-26T00:00:00-05:00
2393437536149417
<p>Did about 20 minutes of power yoga with Diana. The guy in the video was going pretty fast so it was tough to keep up. Also, I’m extremely inflexible. Time to start some serious stretching.</p>
Ultisquash
2013-01-24T00:00:00-05:00
2013-01-24T00:00:00-05:00
8254999305084295
<p>Played 2.5 hours of ultisquash. Played a few co-ed games and finished with 3 all-guys games in a row.</p>
Gym: Squats, Deadlifts, Ball Push Tuck Jumps, Pullups
2013-01-22T00:00:00-05:00
2013-01-22T00:00:00-05:00
4773854944466610
<p>Lifted with Raha at the Pumpatorium. She doesn’t log her workouts, so I’ll put it here.</p>
<h2>Me</h2>
<ul>
<li>Squats: <span class="workout-unit"><span class="number">5</span>@<span class="number">133</span>, <span class="number">3</span>x<span class="number">5</span>@<span class="number">155</span>, <span class="number">5</span>@<span class="number">133</span> </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">138</span>, <span class="number">3</span>x<span class="number">5</span>@<span class="number">204</span> </span></li>
<li>3 rounds of: 10 Ball Push Tuck Jumps (8lb med ball), 8 Pullups</li>
</ul>
<h2>Raha</h2>
<ul>
<li>Squats: <span class="workout-unit"><span class="number">5</span>@<span class="number">133</span>, <span class="number">5</span>x<span class="number">5</span>@<span class="number">155</span> </span></li>
<li>Deadlift: <span class="workout-unit"><span class="number">5</span>@<span class="number">138</span>, <span class="number">3</span>x<span class="number">5</span>@<span class="number">155</span> </span></li>
<li>3 rounds of: 10 Ball Push Tuck Jumps (8lb med ball), 5 Pullups</li>
</ul>
Leiout
2013-01-20T00:00:00-05:00
2013-01-20T00:00:00-05:00
3833171866480620
<p>Leiout was awesome again this year. The weather was beautiful (70 and sunny each day), our team was fun and we played 8 awesome games of beach ultimate.</p>
<h2>Friday Night</h2>
<p>Met the team. It was mostly the same team as last year. For guys, we traded Jon and a few west coast pickups for DanD, Jay Walker and Bill (Steve’s friend from Albaquerque). For girls, only Catie remained from last year. We picked up KayKay, Kelsey, Val, Jill and Holly. We all pregamed at the hotel (played Val’s Deck game), then partied at Rustys. I was reminded just how many players from New York come to Leiout. I think it’s because they can’t wait for Wildwood and need a beach ultimate fix.</p>
<h2>Saturday</h2>
<p>We played pretty well most of the time, but ended up going 1-3. We lost at least one (maybe two) games where we were up at the end but relaxed too much and didn’t finish strong. My throws were much better this year than last year, especially the hucks. I don’t know what I changed, but I figured out how to throw floaty hucks out to space in front of receivers without throwing them out the back of the endzone. I still had some throwaways and stupid mistakes, but I felt pretty good overall. Max also played outstandingly. He made several very athletic grabs and skys. Turns out he’s actually pretty good when he’s not drunk.</p>
<h2>Sat Night</h2>
<p>Thai for dinner, more Deck, then tournament party. Compared to last year, this one was pretty lame. It had a lot of potential but they didn’t do anything with it. The space was a large warehouse (reminds me of raves I went to in high school) with several tables/bars and one dancing crowd in front of the speakers. There was no place to sit, no games to play and no free drinks ($7 for a whiskey sour is kind of a lot). After we got bored, we went to Barnie’s Beanery and played shufflepuck.</p>
<h2>Sunday</h2>
<p>We dropped down to become the 5 seed in a lower pool (I think it was F pool). We resolved to come out strong and maintain our focus, and that paid off. We won our first two games pretty easily and were up in the third, but hit a speed bump. The other team went up and had the disc in the endzone to win it, but their cutter dropped a wide-open throw for the goal. We scored, then broke them twice more for the win. It was extremely lucky, but we’ll take it.</p>
<p>In the finals, we played a UCLA alum team. The game was close the whole time. We started up a point and took turns scoring and trading breaks. I think they were up after half but we broke them to go up one. Towards the end, we up 9-8 when Steve got a minor concussion. We scored the point to get to universe for us, but then our luck changed. They scored and we put on our universe line to end the game. We worked the disc very well, moving side to side and making steady progress up the field. We were about 10 feet from the endzone and just needed an easy goal, but Steve threw it sideways across the field and out of bounds. UCLA came back to score, then broke us twice more to seal the deal.</p>
<h2>Sun Night</h2>
<p>Lots of gyros, dinner at the Beanery, Deck, a late attempt at Rustys, Ale House, late night food search, Fuck the Dealer, more Deck.</p>
<h2>Lessons</h2>
<ol>
<li>Eating is super important. I felt way better after eating that fruit before finals.</li>
<li>Don’t let anyone play if they have a concussion, even if its minor. They will make mistakes.</li>
</ol>
More Climbing In Las Vegas
2013-01-17T00:00:00-05:00
2013-01-17T00:00:00-05:00
5920081379789464
<p>Did 3 more climbs today, including one lead.</p>
<ul>
<li><a href="http://www.mountainproject.com/v/from-soup-to-nuts/105732239">From Soup To Nuts</a>: a nice 5.7 crack with a tricky start but then smooth sailing after that. I spent most of the time halfway in the crack, halfway on the face.</li>
<li><a href="http://www.mountainproject.com/v/abbey-road/105733046">Abbey Road</a>: My onsight lead, a pretty easy 5.4. It was probably too easy of a climb, but I’m not good at leading so it was fun to practice. Plus it set us up for our next climb, which I considered leading but chickened out because it looked tough and not well protected at the start.</li>
<li><a href="http://www.mountainproject.com/v/fleet-street/105732299">Fleet Street</a>: A tricky 5.8R face climb. Steve and Jeremy went before me so I got some beta on how to do the start (gotta smear and mantle), so that made it easier. If I hadn’t seen them do it, I think I would have had a much tougher time. Either way, I really liked it. It was different from the cracks we climbed before and I felt much sketchier without the clear footholds.</li>
</ul>
Rock Climbing at Calico Basin, Red Rocks, NV
2013-01-16T16:00:00-05:00
2013-01-16T16:00:00-05:00
4385075948952764
<p>Steve, Eddie and I climbed two routes at Calico Basin (near Las Vegas). Eddie led both routes, then Steve climbed, then I climbed and cleaned up. First, we climbed <a href="http://www.mountainproject.com/v/singing-love-pen/105733040">Singing Love Pen</a>. It’s a 5.9 and the crux is pretty tough. I got through it eventually, but not without a bit of hanging on the rope. The second route was <a href="http://www.rockclimbing.com/routes/North_America/United_States/Nevada/Red_Rock_Canyon/Calico_Basin/Moderate_Mecca/Valentine_s_Day_27439.html">Valentine’s Day</a>, a fun 5.8 crack climb. It was tricky at parts, with one section that’s very low on footholds, but I managed to send it on my first try. Steve also sent it, making it his first outdoor ascent.</p>
Tabata Burpees
2013-01-16T03:00:00-05:00
2013-01-16T03:00:00-05:00
6664247070494190
<p><span class="workout-unit"><span class="number">9</span>,<span class="number">8</span>,<span class="number">7</span>,<span class="number">7</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">5</span> </span></p>
Gym: Squats, Bench, Pullups
2013-01-14T00:00:00-05:00
2013-01-14T00:00:00-05:00
3713391529767067
<ul>
<li>Squats: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">133</span> </span></li>
<li>Bench: <span class="workout-unit"><span class="number">4</span>/<span class="number">5</span>/<span class="number">5</span>@<span class="number">171</span> </span></li>
<li>Pullups: <span class="workout-unit"><span class="number">2</span>x<span class="number">4</span>@<span class="number">33</span> </span></li>
<li>2 “<a href="http://www.beastskills.com/no-handed-one-arm-chin-up/">no-hands</a>” pullups. The link is for one-arm pull ups, but I used both arms because I’m not a beast yet.</li>
</ul>
Disc Golf at Little Lehigh
2013-01-13T00:00:00-05:00
2013-01-13T00:00:00-05:00
3652647219086297
<p>Played 36 holes at Little Lehigh. I got +12 the first time through, +4 the second time.</p>
<p>Discs used: my Comet, Cuatro’s Roadrunner</p>
Quick Morning Tabata: KB Swings and Bent-Over Rows
2013-01-12T00:00:00-05:00
2013-01-12T00:00:00-05:00
3445318031631829
<ul>
<li>KB Swings: <span class="workout-unit"><span class="number">10</span>, <span class="number">10</span>, <span class="number">9</span>, <span class="number">9</span>, <span class="number">9</span>, <span class="number">9</span>, <span class="number">9</span>, <span class="number">9</span> </span></li>
<li>Bent-Over Row (left): <span class="workout-unit"><span class="number">16</span>, <span class="number">12</span>, <span class="number">8</span>, <span class="number">7</span> </span></li>
<li>Bent-Over Row (right): <span class="workout-unit"><span class="number">16</span>, <span class="number">12</span>, <span class="number">9</span>, <span class="number">10</span> </span></li>
</ul>
Gym: Squats, Cleans, Dips, Putting
2013-01-11T00:00:00-05:00
2013-01-11T00:00:00-05:00
5457283111606281
<ul>
<li>Squats: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">133</span> </span></li>
<li>Cleans: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">138</span> </span></li>
<li>Dips: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">44</span> </span></li>
<li>Threw about 30 putts at the disc golf basket. Hit about 5.</li>
</ul>
Gym: Bench, Squats, Bent-Over Rows
2013-01-09T00:00:00-05:00
2013-01-09T00:00:00-05:00
7753454338351847
<ul>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">166</span> </span></li>
<li>Squats: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">133</span> </span> (still starting slow and working up)</li>
<li>Bent-Over Rows: <span class="workout-unit"><span class="number">3</span>x<span class="number">8</span>@<span class="number">66</span> </span></li>
</ul>
Gym: Bench, Press, Pullups
2013-01-07T00:00:00-05:00
2013-01-07T00:00:00-05:00
3203237655105330
<ul>
<li>Bench: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">161</span> </span></li>
<li>Press: <span class="workout-unit"><span class="number">5</span>@<span class="number">84</span>/<span class="number">89</span>/<span class="number">89</span> </span></li>
<li>L Pullups: <span class="workout-unit"><span class="number">3</span>x<span class="number">7</span> </span></li>
</ul>
Winter League
2013-01-06T00:00:00-05:00
2013-01-06T00:00:00-05:00
2853559361473534
<p>We played the winter league season opener against Butter’s team. We played OK in the first half, they played better. In the second half, we really started to suck. Our team is pretty tall, so the deep game should have been good, but we overthrew our receivers 3 out of 4 times (or maybe more) while our in-cuts were wide open. Our defense was also lacking. Overall, a poor showing. We lost 27-14 after being down 14-10 at half.</p>
<p>I think our team has a lot of potential. I’d say we’re the tallest team in the leage, and we definitely have the best women. We just have to reign in the deep shots (or start to aim at the front of the endzone) and step our D up, and we’ll be crushing it. I’m missing our next five games unless I reschedule a few, but hopefully things come together in my absence.</p>
Spinners Workout, Scrimmage, Disc Golf
2013-01-05T00:00:00-05:00
2013-01-05T00:00:00-05:00
7818571808114024
<p>Went to the Spinners workout and scrimmage. The workout was pretty short, but the scrimmage was two hours long and we didn’t have many subs. We played a few short games, then 8 quarters of 2 minutes each, then a normal game to 11. My game was the usual story: good cutting, poor throwing. It was pretty windy, but I’m looking forward to doing a lot of throwing work.</p>
<p>After the workout, I biked to Sedgely and played disc golf for a 3 hours. I learned that to putt well, just throw it at the basket.</p>
Bike To South Philly And Back
2013-01-03T00:00:00-05:00
2013-01-03T00:00:00-05:00
3569603279176773
<p>2 x 5 mile bike ride. Went to Bulb’s house for an AMP meeting. Was late on the way there and a bit tipsy on the way back, so I biked as hard as I could in both directions.</p>
Gym: Bench, Cleans, Pullups
2013-01-02T00:00:00-05:00
2013-01-02T00:00:00-05:00
2259138978064206
<ul>
<li>Bench: <span class="workout-unit"><span class="number">5</span>@<span class="number">144</span>, <span class="number">5</span>@<span class="number">161</span>, <span class="number">4</span>@<span class="number">161</span> </span></li>
<li>Clean: <span class="workout-unit"><span class="number">3</span>@<span class="number">138</span> </span></li>
<li>L Pullups: <span class="workout-unit"><span class="number">6</span> </span></li>
</ul>
Workout Plan 2013
2013-01-01T00:00:00-05:00
2013-01-01T00:00:00-05:00
8380624003832054
<p>It’s January 1st and everyone is making resolutions for next year. I don’t really make resolutions, but I figured this was a good time to put my workout plan into writing to help me make sure I’m doing what I should be doing.</p>
<h2>Lifting</h2>
<p>I plan to lift 2-3 days a week, every week. Here’s my set of exercises, grouped into “more frequent” and “less frequent” sets:</p>
<ul>
<li>Squat</li>
<li>Deadlift</li>
<li>Clean</li>
<li>Bench Press</li>
<li>Overhead Press / Push Press</li>
<li>Weighted Pullup</li>
</ul>
<!--- --->
<ul>
<li>Bent-Over Row</li>
<li>Weighted Dip</li>
<li>Front Squat</li>
<li>Overhead Squat</li>
<li>Single-leg Squat</li>
<li>Single-leg Deadlift</li>
</ul>
<p>My main goal is to squat at least twice a week. After that, I plan to do at least two lower-body exercises and two upper-body exercises each week.</p>
<h2>Met-Con</h2>
<p>I plan to do 1-2 met-con workouts a week. I’ll probably keep these short to start (2-10 minutes) and see how it goes.</p>
<h2>Throwing</h2>
<p>I plan to do some focused throwing at least once a week. I may not hit this goal until the weather gets warmer. I’ll motivate myself by getting the Amp Challenge started soon.</p>
<h2>Track & Field</h2>
<p>I don’t have a concrete goal here. Once the weather is nice I plan to do some sort of outdoor workouts, but I don’t have any specific plans.</p>
<h2>Eating</h2>
<p>Keep doing what I’m doing, but probably eat more.</p>
Gym: Deadlifts
2012-12-31T00:00:00-05:00
2012-12-31T00:00:00-05:00
5471448924272660
<p><span class="workout-unit"><span class="number">5</span>@<span class="number">132</span>/<span class="number">198</span>/<span class="number">243</span>, <span class="number">3</span>@<span class="number">243</span> </span></p>
AMP Indoor Scrimmage
2012-12-29T00:00:00-05:00
2012-12-29T00:00:00-05:00
1008046876996887
<p>Played 3 hours of indoor at Tee’s. We didn’t take many breaks and played pretty hard. By the end, I was pretty beat. I played about the same way I always play: good on D and receiving, too many throwaways (some stupid decisions, some just bad throws). I always forget that hammers are a good throw indoors.</p>
One Full Ab Rollout
2012-12-28T00:00:00-05:00
2012-12-28T00:00:00-05:00
6103032628267196
<p>While partying on Friday, I attempted and successfully did one rollout on the ab roller. Full as in “on my toes”. I did have a small pillow under my knees, so I think that probably helped. But that still means I’m a lot closer to doing them than I thought.</p>
First Pumpatorium Workout
2012-12-26T00:00:00-05:00
2012-12-26T00:00:00-05:00
9609573635952245
<p>Did my first workout at the basement gym. Ashley and I did the following:</p>
<ul>
<li>Bench: <span class="workout-unit"><span class="number">10</span>@<span class="number">133</span>, <span class="number">5</span>@<span class="number">155</span>, <span class="number">4</span>@<span class="number">161</span>, <span class="number">3</span>@<span class="number">155</span> </span></li>
<li>Power Clean: <span class="workout-unit"><span class="number">5</span>@<span class="number">111</span>, <span class="number">2</span>x<span class="number">5</span>@<span class="number">133</span> </span></li>
<li>Front Squat: <span class="workout-unit"><span class="number">3</span>x<span class="number">5</span>@<span class="number">133</span> </span> (each set started with a clean)</li>
</ul>
<p>The weighs are a bit weird because they are all in kilos.</p>
<p>After we finished working out, the squat rack arrived. I’ll be putting it together soon.</p>
Breaking in the Gym at Work
2012-12-24T00:00:00-05:00
2012-12-24T00:00:00-05:00
8601119800198325
<p>We’re getting some exercise equipment to put in the basement at work. Gonna save on gym fees this year. The gym is called the Pumpatorium, and so far we have a bar, weights (in kgs) and a bench. The squat rack is on it’s way, and then we’ll just need a platform to lift on and we’re pretty set for a while.</p>
<p>My first workout was a quick 4x220lb deadlift.</p>
<p>Before bed, I also did 2x20 pushups. Just for fun.</p>
Pickup Soccer with Dad
2012-12-23T00:00:00-05:00
2012-12-23T00:00:00-05:00
4592009708087280
<p>Played 2 hours of pickup soccer with my dad. I mostly played defense, but made runs when I could. Pretty good workout.</p>
Mount Cardigan
2012-12-20T00:00:00-05:00
2012-12-20T00:00:00-05:00
2500141097145969
<p>Diana, Nico, Christa and I (and Gus and Elanor) hiked the west side loop on Mount Cardigan. The weather was pretty good, not too windy and not too cold. It took us about 3.5 hours total including a short food break at the top. Here’s <a href="http://i.grin.io/mount_cardigan.jpg">us on the way up</a> and <a href="http://i.grin.io/mount_cardigan_top.jpg">a view from the top</a>.</p>
Ultisquash
2012-12-13T00:00:00-05:00
2012-12-13T00:00:00-05:00
4911756581041530
<p>Played 2 hours of Ultisquash. We only had 9 people total (me, Diana, Maddie, Panna, Dre, Papa, Bill M, Grimes) but we managed to play non-stop for the whole 2 hours. Turns out you really don’t need to rest that much.</p>
40 Burpees for Time
2012-12-13T00:00:00-05:00
2012-12-13T00:00:00-05:00
2572963595374467
<p>Time: 2:15</p>
<p>3 seconds slower than last time. Probably because of the Roman Chairs from Tuesday.</p>
Penn Park Workout
2012-12-11T00:00:00-05:00
2012-12-11T00:00:00-05:00
5231527407229627
<p>Did a short workout with Miggs, Panna, Butter, Papa, Slater, Dave and Himilaya. Part 1 was several drills where cutters made deep cuts for throwers. When you weren’t cutting, you were sprinting a 40 to catch the disc. Part 2 was 5 reps of: sprint 40m, 30 seconds of Roman Chair (a wall sit where you are back to back with a partner). Part 3 was 10 minutes of longer throwing.</p>
<p>Overall, a good workout. We worked on timing our cuts for the upline handler cut and on sprints with decent rest inbetween.</p>
Climbing at Oaks
2012-12-09T00:00:00-05:00
2012-12-09T00:00:00-05:00
1189745708242053
<p>Climbed at Oaks for 2 hours with Butter, Purifico, Devlin and Maddie. I haven’t climbed in a while so my hands got weak pretty quickly, but it was a lot of fun. After we finished climbing, we messed around on the rings for a little bit (8 muscle-ups for me).</p>
First Ultisquash of the Season
2012-12-08T00:00:00-05:00
2012-12-08T00:00:00-05:00
5991087374515125
<p>Played 3 hours of Ultisquash. We had a great turnout for the first game of the season. There were enough people to get 3 full games going, plus subs on top of that. We had a lot of first-timers who liked the game, which bodes well for the future.</p>
Throwing at Penn Park
2012-12-04T00:00:00-05:00
2012-12-04T00:00:00-05:00
2708759838914615
<p>Went through parts 1 and 2 of Kung Fu Throwing with Butter. Then Andrea and Raha joined us for some hucking and penalty kicks (throw the disc into the lacross goal against a goalie).</p>
Throwing at Clark Park with Diana
2012-12-03T00:00:00-05:00
2012-12-03T00:00:00-05:00
9140349068543990
<p>It was gorgeous outside today, so Diana and I went to the park to throw. It wasn’t very focused, but I spent at least 10 minutes working on my backhands. I want to be more accurate on tshort backhands that require a lot of snap, but I’m usually either off-target or I gun it at the receiver.</p>
AMP Indoor Scrimmage
2012-12-01T00:00:00-05:00
2012-12-01T00:00:00-05:00
8936979994028798
<p>Played indoor at Tee’s with a bunch of AMP players and some friends. We put in a solid 2 hours of scrimmaging. I relearned for the millionth time that I’m much better at getting blocks than throwing goals (or even passes). After scrimmage, we raged at the Furfs' house and then swung by Noah’s housewarming party. A grand time was had by all.</p>
Stuy Alum Tourney
2012-11-24T00:00:00-05:00
2012-11-24T00:00:00-05:00
5648181032563625
<p>Played in the Stuy Alum hat tournament. It was cold and moderately windy, but still a lot of fun. My team was undefeated in pool play, but our pool lost the final game. I megged two people for completed throws, but none for goals.</p>
40 Burpees for Time
2012-11-21T00:00:00-05:00
2012-11-21T00:00:00-05:00
1388970651706499
<p>Time: 2:12</p>
F-Giving
2012-11-11T00:00:00-05:00
2012-11-11T00:00:00-05:00
8921387219321850
<p>Played a 2-game hat tourney for RPI F-Giving. We won both games on universe point, earning us the right to eat first at dinner. Then we played an alumni-vs-currents game, where we spanked the currents 15-3.</p>
PADA Mosh
2012-11-04T00:00:00-04:00
2012-11-04T00:00:00-04:00
9540053369537001
<p>Played PADA Mosh with Johnny Pivotfoot. Met a lot of fun new players (mostly from NYC). We ended up losing in the upper Chumpionship to Johnny Handblock (aka Roots). We sucked pretty hard on Saturday, mostly because we had a lot of people and a lot of beer. Sunday involved fewer people and beer, so we played better. We also played with the <strong>Pick 6</strong> rule for most of our games. It means that if you catch a D, you can run it back until you get two-hand-touched. Then you play on from wherever you are. If you run it back all the way to the endzone, you score. We had a total of 3 runback goals on the weekend. I didn’t have any, though I did throw two Rochester goals (both to Diana) and caught a Callahan.</p>
Home Workout: Squats, Push Ups, Sit Ups
2012-10-31T00:00:00-04:00
2012-10-31T00:00:00-04:00
6019593939819665
<p>Norm and Eddie talked me into doing a quick workout on my way home from work:</p>
<ul>
<li>60 squats</li>
<li>30 push ups</li>
<li>30 sit ups</li>
</ul>
<!-- -->
<ul>
<li>40 squats</li>
<li>20 push ups</li>
<li>20 sit ups</li>
</ul>
<!-- -->
<ul>
<li>20 squats</li>
<li>10 push ups</li>
<li>10 sit ups</li>
</ul>
<p>While doing squats, Resnick and I tossed a disc back and forth. I got in about one throw every 2-3 squats. Lots of lefty backhands to prepare for Mosh.</p>
Basement Gym Workout
2012-10-23T00:00:00-04:00
2012-10-23T00:00:00-04:00
3960176331405210
<p>Patrick’s new house has a small gym setup in the basement, so I think I’ll be working out there in the near future. Here’s what I did today:</p>
<ul>
<li>Squats: 8/185, 8/165</li>
<li>Row Pushups: 3x8/20lb db</li>
<li><a href="https://www.youtube.com/watch?v=EMluwK8hQzA">Single-leg RDL</a>: 3x8/20lb db</li>
<li>Pullups: 3x8</li>
</ul>
Domain Change
2012-10-18T00:00:00-04:00
2012-10-18T00:00:00-04:00
1157056398713329
<p>GrinFit just moved to it’s new home at <a href="http://fit.grin.io">fit.grin.io</a>. Update everything.</p>
More Ultimate Science
2012-10-15T00:00:00-04:00
2012-10-15T00:00:00-04:00
5471276667615256
<p>Two recent sciency articles related to ultimate:</p>
<h2><a href="http://thesportjournal.org/article/throwing-techniques-ultimate-frisbee">Throwing Techniques for Ultimate Frisbee</a></h2>
<p>A short comparison of throwing techniques based on measuring several characteristics of disc flight (speed, spin, wobble and accuracy). The study compared backhands, split-grip forehands and closed-grip forehands. The only differences they found were that split-grip forehands don’t go as fast when you’re throwing hard, and backhands have more spin when you don’t throw them hard. The participants were grouped into “elite” and “non-elite” throwers (based on their answers to a survey, I think) but the results held for both groups. The only difference between the groups was that elite throwers can throw the disc harder. It’s a pretty good study overall, though you have to take it with a grain of salt. The sample size was small (5 elite throwers, 11 non-elite throwers), the accuracy is pretty meaningless (the target was 2.5 meters from the thrower), and the setup was not game-like at all (the authors admit that their results could be affected by the throwers being careful to avoid hitting the expensive camera equipment). Despite that, it’s good to see the light of science being shined on ultimate.</p>
<h2><a href="https://www.leaguevine.com/blog/134/power-rankings-in-ultimate/">Power Rankings in Ultimate</a></h2>
<p>More talk about the ranking system. Being a data nerd, I love stuff like this (the winter league I run ranks teams using <a href="http://www.pro-football-reference.com/blog/?p=37">this power ranking algorithm</a>, not straight results).</p>
Just Throw It To The Open Cut
2012-10-14T00:00:00-04:00
2012-10-14T00:00:00-04:00
7533246251499375
<p><a href="http://skydmagazine.com/2012/10/win-the-fields-its-that-simple/">Interesting post</a> about not looking off open cuts. Or as we’ve started calling it in West Philly, the Cuatro method.</p>
Amp Scrimmage
2012-10-13T00:00:00-04:00
2012-10-13T00:00:00-04:00
3924222285115594
<p>A few guys and gals got together to scrimmage AMP and play some mini & spikeball. We played 3 games to 5. The first game was close, the second game they killed us, and the last game we killed them. It was nice getting in some touches while the weather is still warm. Good luck at Natties, Amp. Hope we helped.</p>
Tataba at Home
2012-10-09T00:00:00-04:00
2012-10-09T00:00:00-04:00
4580412319203082
<p>Diana convinced me to start waking up early with her on Tuesdays and Thursdays to work out at home. Today we did tabatas:</p>
<ul>
<li>Tabata Pullups: 9,4,2,2 and stopped after that because of my shoulder.</li>
<li>Tabata Plank: wasn’t that hard</li>
<li>Tabata Squats: 8x15</li>
</ul>
<p>If I get into the habit of waking up early, maybe I’ll start hitting the gym before work.</p>
Regionals
2012-10-01T00:00:00-04:00
2012-10-01T00:00:00-04:00
7318416454636160
<h2>Day 1</h2>
<p>Had a first round bye, rolled all 3 teams in our pool. We were a lot better than I’ve seen us play at any other tournament. Granted, the first two teams were pretty weak, but we played Muff'n Men last and beat them 13-5 (we lost to them in Sectionals pool play and then pulled out a 12-8 win in the 2-3 games). After games, we ate Thai food, chilled in the hot tub and played a poker tournament at the hotel.</p>
<h2>Day 2</h2>
<p>We started the day playing against Ant Madness (the 4 seed). The game was a roller coaster of ups and downs. We took half 8-3, they tied it up at 9s, we went up 12-9, they closed the gap again. We managed to hold our lead until hard cap, winning 14-13. I’d say we played pretty well for the most part. The weakest part of our game was our terrible deep shots. We often went deep to girls when there were guy defenders in the area, or put up floaters against their best deep defender. We also tried to throw at least 3 hammer hucks instead of putting up a normal huck or just swinging the disc.</p>
<p>In semis, we played Amp. This was the game I’d been waiting for since I decided to play Termite’s, but it didn’t go the way I expected. We started off really really poorly, going down 5-1 or so and limping into half at 8-2. Once again, our deep game let us down as we threw floaty hucks into unfavorable situations. We also gave up a few poach Ds. To their credit, Amp played really well. They moved the disc well and their offense never seemed stagnant. We also didn’t do good job (any job, really) of stopping their dump-swing, which is the core of their offense. In the second half, we stepped our game up, took away their dumps and matched them point for point, but it was too late by then. They won 15-9, knocking us out of nationals contention. On a positive note, I layout callahaned Butter’s pushpass dump, thereby winning the layout D competition and a bottle of liquor from Shelley Su.</p>
<h2>Wrap Up</h2>
<p>Amp went on to win the region and take the only bid to Nationals. They mounted a huge 7-point D run in the second half to come back from an 8-5 halftime deficit and crush Ambiguously Grey. They’ll be the only Philly team at Nationals, as GMG and Southpaw both lost very close games in their games-to-go (Southpaw lost 15-13 to Truck, GMG lost 15-11 to Hot Metal).</p>
<p>So that’s it for my run at Nationals this year. This is the first year since I started playing club that I won’t be playing in Sarasota in October. In some ways, it was nice to take it easy this season and relax after Spinners. I don’t feel as wiped out as I normally feel after Nationals and I’ll be able to start training for next year a month earlier. My plan is to try to hit the gym 2-3 days a week and do a met-con workout with Diana 1-2 days a week. Plus winter league and ultisquash.</p>
<p>Winter training, here I come.</p>
<p>P.S. <a href="http://scores.usaultimate.org/scores/#mixed/tournament/11319">Regionals results</a></p>
Stairs Workout
2012-09-25T00:00:00-04:00
2012-09-25T00:00:00-04:00
3631182204255226
<p>Ran some stairs at the art museum with Diana, Patrick and the rest of the crew. Every Philly team that’s vying for nationals was represented - GMG, Termites, Amp, Southpaw, even the masters team (way to go Grimes). Here’s the workout:</p>
<ul>
<li>Every other suicides (one flight, two flights, etc)</li>
<li>Every step suicides from the top (all the flights, all but the last, etc)</li>
</ul>
<!-- -->
<ul>
<li>Every other</li>
<li>Every step</li>
<li>Every other</li>
<li>Kareoke</li>
<li>Every other</li>
<li>Left leg only</li>
<li>Every other</li>
<li>Right leg only</li>
<li>Every other all the way up</li>
</ul>
<p>Rest</p>
<p>10 x sprint every other, walk down slow. This was my request, though I wish we rested even more between each rep.</p>
<p>Rest</p>
<p>5 x 10 situps at the bottom, Kleaveland, 10 situps at the top.</p>
<p>Bike home.</p>
Cool Trick to Prevent Choking
2012-09-23T00:00:00-04:00
2012-09-23T00:00:00-04:00
8575906330091081
<p>Prone to choking? Wanna make sure you don’t rip that pull out of bounds on universe point? Here’s a neat trick: <a href="http://www.apa.org/news/press/releases/2012/09/choking-pressure.aspx">squeeze your left hand into a fist</a>. A new study found that this simple move prevented players from doing poorly when the pressure was on (in their case, soccer players kicking penalty kicks in front of fans and cameras). A previous study linked the right hemisphere of your brain to superior performance in automated behaviors. The left side was linked to rumination. Therefore, the theory goes, you want less activation on your left side and more on your right when you’re performing an action that you’ve practiced often and that should be automatic to you. Since your right brain controls your left hand, that’s the perfect way to. If this saves your ass at Regionals next week, you’re welcome. Btw, not sure how well this trick works for lefties. Sorry.</p>
A Bit of Throwing at Penn Park
2012-09-20T00:00:00-04:00
2012-09-20T00:00:00-04:00
4509272153356762
<p>Biked to Penn Park and threw for a bit. I was there for about an hour and half the time was spent moving from field to field in search of unoccupied space. Between intramural sports and practicing teams, it wasn’t easy but it was still good to go out and throw.</p>
Ben Wiggins AMA on Reddit
2012-09-19T00:00:00-04:00
2012-09-19T00:00:00-04:00
1579223426431348
<p>Haven’t been doing much work lately (rehabbing my shoulder, plus lots of work at work), but I’ve been reading/watching/thinking about ultimate a lot. Here’s a great <a href="http://www.reddit.com/r/ultimate/comments/zrt6u/i_am_ben_wiggins_3time_club_national_champion/">AMA from Ben Wiggins</a>. It’s full of good advice and thoughts on the current state of ultimate and where it’s headed. For example, here’s an answer about handler training:</p>
<blockquote><p>Handler training: I am going to say this roughly 1 million times in my life, but it bears repeating…Throw Every Day. Steve Nash doesn’t take days
off of shooting when he wants to improve. Tony Gwynn didn’t have non-BP days. Heck, how many of the best Halo players ever miss a 24-hour period? If
you want to be better than last year, TED is your goal. In my best seasons, I missed 7 and 9 days of throwing in the 365 day span before Nationals.</p>
<p>Beyond that: Play something. Ultimate is fine and all, but play hoops or mini or hockey or something to work on the reactions and confidence and communication
of sports without overusing the specific Ultimate parts of your body. This probably isn’t very different than cutters. Many years, I would use low level
winter and spring games to work on cutter-type stuff because I wouldn’t get many chances to practice it during the year. And because it was fun.</p></blockquote>
<p>Here’s some more advice on effective drilling:</p>
<blockquote><p>I think of continuation or flow as ‘what you do while the disc is in the air between two of your teammates’.</p>
<p>As a coach, it can be easy to focus on the whiteboard version of ‘when disc moves like this, players should do this’. What we forget is that
each of those moves is an OODA loop (look this up, it is rad). Each player needs to observe the field, orient themselves to the situation,
decide if and where to move, and then act. To coach that, you shouldn’t be working at the birds-eye angle…you need to drill for instinct. Break
it down. If you are here, and they disc moves there, you should turn your head to see this and take 2 steps this direction. Drill ONLY that piece
before you go on. Give players the little tools to do what they need to react and use that air time.</p>
<p>If you don’t know these things…then as a coach, your first mission is fact finding and NOT coaching. If you can’t break it down, then you don’t
know it enough to teach it. Describe it? Sure. Teach it? Not yet.</p>
<p>You can break these things down, though. Find out what YOU do when you are reacting correctly. Notice your feet, your head, the variables that you
use to decide. Then recreate those in drills.</p></blockquote>
<p>P.S. If you haven’t seen <a href="http://www.chasingsarasota.com/">Chasing Sarasota</a> yet, check it out.</p>
Sectionals
2012-09-09T00:00:00-04:00
2012-09-09T00:00:00-04:00
4647679790313403
<p>Sectionals is always a bit of a weak tournament, but our lack of preparation helped make things interesting. Saturday was mostly a walk in the park, though we managed to let the 2 seed in our pool give us a close game. Sunday, we went up 12-8 against Muff'n Men but then lost our shit and gave up 5 quick, easy goals in a row to let them win on universe. Dropping into the 2nd-place bracket, we beat Jagged Ice handily but played down to Jug Handle and had to score on D on universe point to win the game (which we did). That took us to a rematch against Muff'n Men (who lost 14-6 to Amp in the 1st place game). They seemed more tired and we didn’t make the same rusty party-till-4am mistakes. We went up early and won the game 12-9.</p>
<p>Despite our rough weekend, I’m still optimistic. We got in a lot of valuable practice time and showed that our D can be strong when we need it to be. Our O still struggles, but that should improve with more practice and less drinking. Personally, I thought I played well on D (except one terrible attempt at poaching the lane). My O performance was variable. Mostly I played well and even put up some big throws, but sometimes those big throws were ill-advised and downright crappy. Also, the wind kicked my ass on a few throws where the disc either popped up when the wind caught the bottom of it, or dropped because I babied it too much and didn’t put enough spin on it.</p>
<p><a href="http://scores.usaultimate.org/scores/#mixed/tournament/11348">Our sectionals results</a>.</p>
Burning Man
2012-09-03T00:00:00-04:00
2012-09-03T00:00:00-04:00
3772883423624812
<p>Spent the last week at Burning Man. We got there Wednesday evening and left Monday at 5am. I spent a lot of time walking, climbing, biking and dancing. No real workouts (even though there was an actual gym there), but my quads are surprisingly sore by the end of it. I also spent an hour or two at Circus Camp, juggling and learning to unicycle. Also, obligatory handstand photo from the top of our art project - the Garden of Missed Connections.</p>
<p><a href="http://i.grin.io/handstand-burning-man.jpg"><img src="http://i.grin.io/handstand-burning-man.jpg" alt="Handstand on our art project" title="Handstand on our art project" /></a></p>
Chesapeake Invite
2012-08-26T00:00:00-04:00
2012-08-26T00:00:00-04:00
1730010235318749
<p>Played Chesapeake Invite with my new team - Termite’s Entourage. This was our first real tournament together and we didn’t have our full roster together, but we still kicked a lot of ass. We came in seeded 13th out of 16, but finished 5th (5-3 overall record). Our best game was probably against Drag'n Thrust. We lost to them 14-12, but it was close the whole way and we gave them the hardest game of their weekend (they ended up winning the tourney in a game against Slow White). We also had a huge comeback against Cahoots, going down 4-10 before winning on universe point 12-11 (after a very timely timeout call by Slater).</p>
<p>Overall, I’m very pleased with the weekend, both from a team perspective and from my own game. I think I played more points this weekend than I did the whole season with the Spinners. I’m a little surprised that I continued to play pretty well the whole time, despite fatigue. I did make some poor decisions because I was tired, but I think I can adjust to that. On a team level, we have very little discipline on O, but with Slater throwing bombs to Sean, Frenzel and myself, we don’t really need it. On D, we varied our lines some more and got some athletic Ds. We don’t do anything too crazy (though we ran some good switches, as well as a lot of force-middle and force-backhand) but it seems to work well.</p>
<p>I can’t wait for sectionals and especially for Regionals, when we assemble our full strength.</p>
Pickup in Weehawken
2012-08-18T00:00:00-04:00
2012-08-18T00:00:00-04:00
2397215855918349
<p>Played some pickup in Weehawken, NJ with my dad and sister. Not the highest level, but just about everyone knew what they were doing and a few of them were pretty good. It was a lot of fun playing with my family. My dad even threw my a half-field flick for a goal. Admittedly, the field was pretty small and we were playing 5 vs 5, but it was still good. I tried to reciprocate, but didn’t take the wind into account and made it a tough read. We didn’t keep score and played last-back, but people weren’t that eager to sub (esp at the end) so I got a lot of running in. So much running, in fact, that after we were done I realized that I did something bad to my calf. Hopefully I’m 100% for Chesapeake.</p>
48th and Woodland Workout
2012-08-15T00:00:00-04:00
2012-08-15T00:00:00-04:00
3892483882375683
<p>Norm and I did a short field workout at 48th and Woodland.</p>
<ul>
<li>4 suicides: 10,0,20,0. Rest while your partner sprints</li>
<li>A little bit of work on jumping form.</li>
<li>3 sets of 3x40m sprints. 10 seconds between each rep, 2 minutes between each set. Start each set with a different stance (e.g. right foot, left foot, sideways right foot, backwards left foot, pushup position, etc)</li>
<li>5 in-out cuts for hucks.</li>
<li>80m of burpee broad jumps for time. Place your hands where your feet are on each burpee (no gaining distance by falling forward). Sprint back after you’re done. I did it in 3:23. The first third was pretty easy and I got a lot of distance on my jumps. After that, I had to slow down and eventually rest after each burpee.</li>
</ul>
Games Night
2012-08-14T00:00:00-04:00
2012-08-14T00:00:00-04:00
6865914100549149
<p>Won a four-hour-long game of <a href="https://en.wikipedia.org/wiki/Illuminati_(game\)">Illuminati</a>. Mental fitness = fitness, right?</p>
Moving
2012-08-12T00:00:00-04:00
2012-08-12T00:00:00-04:00
1728791038674037
<p>Diana and I spent all day moving into our new apartment. Lots of heavy things were lifted, carried up and down stairs and rotated in midair. Fingers were jammed and scraped, splinters were received and removed. Not sleeping much the night before did not help.</p>
AUDL Championship
2012-08-11T00:00:00-04:00
2012-08-11T00:00:00-04:00
4821062981725206
<p>We won the AUDL championship. I only played a few points, but it’s still awesome. Not quite winning-nationals-caliber awesome, but probably close. Really feeling like a pro now. #prolife #fearthebeard</p>
Field Workout at Left Bank
2012-08-09T00:00:00-04:00
2012-08-09T00:00:00-04:00
4324532100133646
<p>Did a fairly intense workout with Ross, Patrick, Norm, Diana, Saltz and Keg. It’s similar to the PonyShape workouts we did last year.</p>
<ul>
<li>2 rounds of 4 minutes (8 sets) of Tabata Sprints (sprint 20 seconds, stop and rest 10 seconds). We ran between two cones that were 30 yards apart. Norm won the first round, Patrick won the second. I was close to first on both rounds but closer on the first than on the second.</li>
<li>3-man marking drill. Each person marks for 30 throws total, in 10-throw sets (mark for 10 throws, throw for the other guys, mark again). We added a rule that each point block is like having marked two throws. I had a lot of point blocks, so I would not use this rule next time.</li>
<li>Place two cones 40 yards apart. Split into pairs, start on opposite cones. Person A sprints to Person B and marks for 10 seconds as Person B pivots and fakes. Then Person A takes the disc and both people sprint back to the other cone. That’s one rep. We did 6 reps (each person marked 3 times).</li>
<li>Place two cones 10 yards apart. 4 sets of 20 seconds side-shuffle, 20 seconds rest. Touch the cone before changing directions. Focus on getting low (chest up and squat low, dont just bend over).</li>
<li>AMRAP in 6 minutes: 15 pushups, 15 full-body crunches, 15 squats. I finished 5 rounds exactly.</li>
<li>Focused throwing. Emphasis on pivoting and stepping out.</li>
</ul>
<p>I was beat at the end of the AMRAP. I haven’t done many Crossfit-style workouts this year and I tried to go hard (I kept up with Ross and Saltz on the first two rounds of the AMRAP), so I felt a bit nauseous. But I’m surprisingly not sore the next day, so maybe my overall strength is up.</p>
Spinners Practice
2012-08-08T00:00:00-04:00
2012-08-08T00:00:00-04:00
1893709516667300
<p>A short pre-finals workout. All we did was go through our usual warmup (jog a lap, dynamic warmup, Omega (breakmark) drill, Santa Cruz drill, Santa Cruz with in-cuts from the outside to the middle). Then we went inside and watched our game against Indy to prepare for Saturday.</p>
A Week in Europe
2012-08-07T00:00:00-04:00
2012-08-07T00:00:00-04:00
4165512371133928
<p>I spent the last week traveling and sightseeing in Europe with Diana. Here’s some of the things I did that may count as workouts:</p>
<ul>
<li>Approximately 50 miles of walking (3 full days in Paris, a day in Brussels, a day in Bruges and an evening in Cologne)</li>
<li><a href="http://i.grin.io/pull-up-belfort-bruges.jpg">One pullup</a> and 366 stairs at the <a href="https://en.wikipedia.org/wiki/Belfry_of_Bruges">Belfort</a> in Bruges</li>
<li>About 20 minutes of throwing by the <a href="https://en.wikipedia.org/wiki/Atomium">Atomium</a> in Brussels</li>
</ul>
<p>Not much, and it was probably negated by all the beer, crepes and waffles I ate.</p>
Wildwood
2012-07-29T00:00:00-04:00
2012-07-29T00:00:00-04:00
5925629094976801
<p>Played a good game against Yellow Sub on Sunday morning. We went up 3-0 but ended up losing by three (11-8, maybe). I had two throwaways but got several Ds and caught and threw about 6 points (including a two-pointer). We should have only lost by one because Norm dropped a two-pointer that was in his hand. Great game overall. My quad started to bother me at the end, so I sat out the next game and watched ©rabs kick our ass. Also, worked on my leftie backhand and scoober.</p>
Spinners Track
2012-07-26T00:00:00-04:00
2012-07-26T00:00:00-04:00
9540523949156470
<p>Spinners ran a track workout and then scrimmaged. I’m still resting my quad so I didn’t run. Instead I did pushups, crunches, leg raises, and an exercise for my back where you’re in a plank position and you alternate bringing one knee up toward your shoulder, then the other knee. I don’t know what it’s called but it’s pretty tiring.</p>
<p>After the track, we went up to the field and scrimmaged. We worked on making sure the disc does not stay on the sideline. Our D looked strong, though we had some trouble scoring from the red zone.</p>
<p>After the scrimmages, we had a fun scrimmage where we split up by SAT score (smart vs dumb). The smart team won the scrimmage 3-0.</p>
Stairs
2012-07-24T00:00:00-04:00
2012-07-24T00:00:00-04:00
2450994601221240
<p>Ran an abbreviated stairs workout. Apparently I pulled my quad for real on Saturday and it’s not ready for real work yet. Here’s what I got through:</p>
<ul>
<li>Every other</li>
<li>Two up, one down</li>
<li>Every other</li>
<li>Kareoke</li>
<li>Every other</li>
<li>Left foot only</li>
<li>Every other</li>
<li>Right foot only</li>
<li>Every other all the way up</li>
</ul>
<p>Rest</p>
<ul>
<li>Every other</li>
<li>Rotators (hop every stair, rotating 90 degrees on each hop. change the direction you rotate at each landing)</li>
<li>Every other</li>
<li>Every step, 5 burpees at each landing (this was brutal)</li>
<li>Every other</li>
<li>Every step, 10 full-body crunches at each landing</li>
<li>Every other</li>
<li>Speed skaters</li>
<li>Every other all the way up</li>
</ul>
<p>Rest</p>
<p>The crew did Kleavelands here, but I decided to stop running so I did some pushups and sit-ups. I took a dip in the fountain and we threw for about 15 min.</p>
Spinners vs RI
2012-07-21T00:00:00-04:00
2012-07-21T00:00:00-04:00
2566183360612388
<p>Last game of the regular season. We beat RI 29-20 or something like that. They only brought 12 guys, so they weren’t taking this game seriously. We only played man on D because we didn’t want to give away our defenses before the playoffs game. Overall, we played pretty well. We had trouble getting the disc off the sideline sometimes. Personally, I had a layout D and a blade for a goal in the same point, along with one or two caught goals. I played pretty well but got beat up the line and to the force-side cone a few times. Need to improve in those respects. I also had an up-line throw to Harrison that got Ded but he caught it anyway.</p>
<p>After the spinners game, Sean and I went to watch Termite’s play their last game of the day at Philly Invite. They looked pretty sloppy, but that’s to be expected of a new team with many of their top players not there. They went 0-4 on the day, but I saw some good plays from a few players, so I’m excited for the future.</p>
Spinners Sprints, Tape and Gym
2012-07-18T00:00:00-04:00
2012-07-18T00:00:00-04:00
4172029610485375
<h2>Sprints</h2>
<ul>
<li>8x20m</li>
<li>6x40m</li>
<li>4x60m</li>
<li>2x80m</li>
</ul>
<h2>Suicides</h2>
<ul>
<li>5x 10m, 10m back, 20m</li>
<li>4x 10m, 10m back, 30m, walk back to the line, 30m back</li>
</ul>
<p>Each set of sprints and suicides was immediately followed by 1 minute of throwing and 2 minutes of rest</p>
<h2>Tape</h2>
<p>Watched the 3rd and 4th quarter of the Detroit game. Our D was fairly solid and we often got them stuck where we wanted them, but too often we let them out at the last second (typically on an in-cut or an up-line cut).</p>
<h2>Gym</h2>
<ul>
<li>Cleans: 2x155lb, 2x155lb, 3x135lb</li>
</ul>
<p>Ben says I don’t use my hips enough on cleans.</p>
Spinners vs Bluegrass Revolution
2012-07-15T00:00:00-04:00
2012-07-15T00:00:00-04:00
9308998329687910
<p>From Indy, we went to Lexington, KY to play the Revolution. They were missing their best player and looked weak overall. We won 27-17. I played a good amount, especially at the end when we were up a lot. Again, no turns but no Ds (though we got several team Ds from our wolf). I scored two goals and cut fairly well most of the time.</p>
<p>After the game, we showered (well, hosed off) and hung out at the bar waiting for our bus. We played two games of Mafia (the first had 25 people) and I won both of them (as mafia the first time, and as a townsperson the second time). Boom!</p>
Spinners vs Indianapolis Alleycats
2012-07-14T00:00:00-04:00
2012-07-14T00:00:00-04:00
2089870451732357
<p>Traveled to Indianapolis to play the Alleycats. We won 19-16. I didn’t play much but I was solid on D and had no turns. I think I caught one or two goals. Didn’t get any Ds but my guy almost never touched the disc and my marks were strong.</p>
Spinners Track and Practice
2012-07-11T00:00:00-04:00
2012-07-11T00:00:00-04:00
9216058918368727
<h2>Track</h2>
<ul>
<li>Warmup: jog the curves, accelerate to a sprint over the first 50m of the straightaway, decelerate back to a jog over the last 50m.</li>
<li>5x200m, 2 min rest between sprints.</li>
<li>5 min rest</li>
<li>2x Whistle drill (described below)</li>
<li>5 min rest</li>
<li>4x40m, 15 sec rest between sprints.</li>
</ul>
<h3>Whistle Drill</h3>
<p>Start jogging. When you hear the whistle, sprint. When you hear the next whistle, jog. Repeat. When you hear a long whistle, the person at the front of the pack starts jogging in place. Everyone else jogs to where they are and keeps jogging in place there. On the next whistle, everyone’s back to sprinting.</p>
<p>The interval between whistles is between 3 and 12 seconds (random). Each rep was a full lap (400m). I think we did about 5 or 6 sprints total. The rule for jogging is that your arms cannot fall below your waist and your feet have to come up to your shins on each step (no baby-stepping).</p>
<h2>Practice</h2>
<p>Start off with hunger drill, with each person taking turns throwing and the offense has to catch with both hands. Did backhands and flicks. Then moved on to scrimmage for 5 pulls. The D worked on zone-to-man for the first 5 pulls, then ran wolf for the next 5 (from a standstill). O and D took turns going through wolf. I honestly think the O did it better. They run a diamond in the backfield and do more switching than we do. After wolf, we played a 5 min game that went into overtime, then sudden death. The D got a turn and worked it up, but we turned it over on the goal line (I threw a dump over Panna’s head). Then O scored.</p>
Art Museum Stairs
2012-07-10T00:00:00-04:00
2012-07-10T00:00:00-04:00
6434550207720969
<p>Ran the art museum stairs, then took a dip in the fountain across the street and threw for a bit. Biked there and back. Here’s the stairs workout:</p>
<ul>
<li>Every other</li>
<li>Two up, one down</li>
<li>Every other</li>
<li>Kareoke</li>
<li>Every other</li>
<li>Right leg every step</li>
<li>Every other</li>
<li>Left leg every step</li>
<li>Every other all the way up</li>
</ul>
<p>Rest</p>
<ul>
<li>Every other</li>
<li>Side-to-side skater</li>
<li>Every other</li>
<li>Broad jumps</li>
<li>Every other</li>
<li>Every stair, 10 full-body crunches at each landing</li>
<li>Every other</li>
<li>Bear crawls</li>
<li>Every other all the way up</li>
</ul>
<p>Rest</p>
<p>5 Kleavelands with 10 full-body crunches at the top and the bottom of each one</p>
Gym: Squats, Dips, Cleans
2012-07-09T00:00:00-04:00
2012-07-09T00:00:00-04:00
1498484205946238
<ul>
<li>Squats: 3x5/200lb</li>
<li>Dips: 7/80lb,6/80lb,7/80lb</li>
<li>Power Cleans: 5/145,5/145,2/145,3/135</li>
</ul>
Gym: Squats and Deadlift
2012-07-06T00:00:00-04:00
2012-07-06T00:00:00-04:00
3146103816746448
<ul>
<li>Squats: 3x5/190lb</li>
<li>Deadlift: 5/225lb, 5/245lb</li>
</ul>
Spinners Workout
2012-07-05T00:00:00-04:00
2012-07-05T00:00:00-04:00
3080264255489106
<p>The whole team paid the piper at practice. Lots of pushups, planks, squats, ‘sun gods’ (hold your arms straight out, palms up), and jogging in lockstep. Then we worked on defending upline cuts on the dump (force them in, if they go behind you then turn towards the disc and use your arms to feel where they go) and baiting an IO to the front of the stack. We also worked on communicating on our cuts so we don’t have timing issues. Then we watched film for an hour at Sussex.</p>
AUDL RRI (as of this week)
2012-07-03T00:00:00-04:00
2012-07-03T00:00:00-04:00
8781384480974536
<p>I finally got around to running the numbers on the AUDL games. I used <a href="http://www.pro-football-reference.com/blog/?p=37">this algorithm</a>. The results are almost the same as the win-loss standings, but take a look at Indy vs Columbus (and also Bluegrass). They are very close in RRI (the <em>Final Score</em> column), but Columbus is ranked much lower in win-loss. In fact, Columbus has the same record as Rhode Island, which is ranked far below them in RRI.</p>
<h2>RRI</h2>
<pre><code>------------------------------------------------------------------------
| Team | Point Diff | Avg Opp Rating | Final Score |
|----------------------------------------------------------------------|
| Philadelphia Spinners | 70 | -5.5970 | 64.4030 |
| Connecticut Constitution | 29 | 4.0603 | 33.0603 |
| Columbus Cranes | 1 | 0.1003 | 1.1003 |
| Indianapolis AlleyCats | 11 | -12.4326 | -1.4326 |
| Bluegrass Revolution | 7 | -12.0623 | -5.0623 |
| Rhode Island Rampage | -29 | 8.6616 | -20.3384 |
| Detroit Mechanix | -24 | -0.5124 | -24.5124 |
| Buffalo Hunters | -65 | 17.7822 | -47.2178 |
------------------------------------------------------------------------
</code></pre>
<h2>WIN-LOSS</h2>
<pre><code>-------------------------------------
| Team | Record |
|-----------------------------------|
| Philadelphia Spinners | 9-2 |
| Connecticut Constitution | 9-3 |
| Indianapolis AlleyCats | 7-5 |
| Bluegrass Revolution | 7-5 |
| Columbus Cranes | 5-7 |
| Rhode Island Rampage | 5-7 |
| Detroit Mechanix | 5-8 |
| Buffalo Hunters | 1-10 |
-------------------------------------
</code></pre>
Tabata Pullups and Pushups
2012-07-02T00:00:00-04:00
2012-07-02T00:00:00-04:00
4516734693070797
<ul>
<li>Pullups: <span class="workout-unit"><span class="number">9</span>,<span class="number">6</span>,<span class="number">5</span>,<span class="number">4</span>,<span class="number">4</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">4</span> </span></li>
<li>Pushups: <span class="workout-unit"><span class="number">15</span>,<span class="number">10</span>,<span class="number">9</span>,<span class="number">5</span>,<span class="number">6</span>,<span class="number">5</span>,<span class="number">5</span>,<span class="number">6</span> </span></li>
</ul>
Spinners vs Mechanix
2012-06-30T00:00:00-04:00
2012-06-30T00:00:00-04:00
7369839050879862
<p>We lost a super close game to Detroit. They were up the whole time, but never by more than 3 or so. We came back to tie it up late in the 4th, but couldn’t hold onto it. I didn’t play much, but I was mostly happy with my game. I scored once, but also missed a D that I probably should have had and also got burned deep off a foul (though Art bailed me out).</p>
10 Burpees a Minute
2012-06-25T00:00:00-04:00
2012-06-25T00:00:00-04:00
3172436593016965
<p>Do 10 burpees every minute on the minute. If you finish early, rest until the next minute starts. Stop when you can’t finish 10 in the minute.</p>
<p>I lasted for almost 13 minutes, doing 128 total burpees. Jeremy was still going after 16 minutes, so I joined him for his last two rounds, doing another 20 burpees.</p>
Game vs CTC
2012-06-24T00:00:00-04:00
2012-06-24T00:00:00-04:00
6254217675940756
<p>Played Connecticut at home. It was a close and heated game the whole way, but we pulled out a 24-20 win to seal our #1 spot in our division. I didn’t play.</p>
Game vs Buffalo
2012-06-23T00:00:00-04:00
2012-06-23T00:00:00-04:00
1560372056497907
<p>Played in Buffalo against the Hunters. We jumped out to an early lead and won the game in every way. Their offense struggled (even with John Hassel) and their D only scored one or two breaks. We had 16 total turnovers the whole game, just missing our target of 14. Personally I think this was my best game so far (maybe tied with the first game in RI). 1 goal, 1 assist, 2 Ds, no turns. Also I was cutting very well, not rushing the cuts and waiting for the right time.</p>
Spinners Practice
2012-06-20T00:00:00-04:00
2012-06-20T00:00:00-04:00
6696677928024872
<p>Worked on playing in our units (O1,D1,D2). D2 struggled during the first scrimmage to 7, but killed it in the second one. I guess team chemistry really means a lot.</p>
Gym: Squats, Power Cleans, Dips
2012-06-19T00:00:00-04:00
2012-06-19T00:00:00-04:00
7288693991266680
<ul>
<li>Squats: 3x5/185lb</li>
<li>Power Cleans: 3x5/140lb</li>
<li>Dips: 3x8/70lb</li>
</ul>
Gym: Squats, Pullups
2012-06-16T00:00:00-04:00
2012-06-16T00:00:00-04:00
6658619237315900
<ul>
<li>Squats: 5/175,5/175,5/185</li>
<li>Pullups: 5/45, 4/45, 4/45</li>
</ul>
Penn Park Workout
2012-06-14T00:00:00-04:00
2012-06-14T00:00:00-04:00
3455517997255786
<p>Did some exercises from <a href="http://ponyshape.blogspot.com/2011/05/wow-050911.html">this workout</a> and mixed in a few of our own.</p>
<ul>
<li>Plyos warmup</li>
<li>Little Dipper</li>
<li>15yd Broad Jump Depth Jumps (just like the 5RFT, but with jumps for height instead of burpees)</li>
<li>2 series 15-yard cuts to corners with throws</li>
<li>3 x 30-count marking</li>
<li>6 in 60</li>
</ul>
Spinners Practice
2012-06-13T00:00:00-04:00
2012-06-13T00:00:00-04:00
5870940632058742
<ul>
<li>3-line marking drill</li>
<li>9x endzone O for the O line and then the D line</li>
<li>Scrimmage. Worked on waves, zone transition and force middle</li>
</ul>
Southpaw Tryouts
2012-06-10T00:00:00-04:00
2012-06-10T00:00:00-04:00
6679925437508571
<p>Went to Southpaw tryouts. We warmed up and ran through the baseball drill. Then we split into four teams and played a round-robin with games to 8. Wirst game, I played fairly well on d but threw a bunch of turns. Second and third game, no bad turns and a lot of caught goals. I did have one turn on a huck to Christian, but it was a good look and if I’d put a bit more distance on it, it would have been a goal. The real lesson, though, is that I usually cut too frantically. I did a lot better when I waited for my turn and set up real cuts than when I just ran around all the time. I think with all this time on defense, I’m forgetting how to play O.</p>
Spinners vs Buffalo
2012-06-09T00:00:00-04:00
2012-06-09T00:00:00-04:00
7256207422630697
<p>I didn’t play.</p>
How Not To Choke
2012-06-08T00:00:00-04:00
2012-06-08T00:00:00-04:00
2686448343342570
<p><a href="http://www.newyorker.com/online/blogs/frontal-cortex/2012/06/the-new-neuroscience-of-choking.html">Interesting article</a> on the science of choking. Here’s how to avoid it:</p>
<ul>
<li>Practice a lot.</li>
<li>Once you’re proficient, don’t think about specific mechanics of the motion you’re making. Instead, think about general adjectives or goals. For example, think “I want an outside-in huck to the middle of the endzone”, not “I need to snap my wrist hard”. Specifics are for practice, and the goal of practice is to encode the motion in muscle memory so you <em>don’t</em> think about it during the game.</li>
<li>Don’t forget to have fun. When you stop having fun, you start to think too much, and that’s when you choke.</li>
</ul>
Spinners Practice
2012-06-06T00:00:00-04:00
2012-06-06T00:00:00-04:00
2910661260018265
<p>Worked on marks and scrimmaged. I really see how stepping back on the around mark is important.</p>
Tabata: Handstand Pushups, Pullups, Scissor Jumps
2012-06-05T00:00:00-04:00
2012-06-05T00:00:00-04:00
8729753525909147
<ul>
<li>Handstand Pushups: <span class="workout-unit"><span class="number">5</span>,<span class="number">2</span>,<span class="number">1</span>,<span class="number">1</span>,<span class="number">1</span>,<span class="number">1</span>,<span class="number">1</span>,<span class="number">0</span> </span> (12)</li>
<li>Pullups/Chinups: <span class="workout-unit"><span class="number">8</span>,<span class="number">6</span>,<span class="number">4</span>,<span class="number">2</span>,<span class="number">3</span>,<span class="number">3</span>,<span class="number">3</span>,<span class="number">3</span> </span> (32)</li>
<li>Scissor Jumps: <span class="workout-unit"><span class="number">9</span>,<span class="number">9</span>,<span class="number">8</span>,<span class="number">7</span>,<span class="number">7</span>,<span class="number">7</span>,<span class="number">7</span>,<span class="number">8</span> </span> (62)</li>
</ul>
Air Force WOD
2012-06-03T00:00:00-04:00
2012-06-03T00:00:00-04:00
3703342674570181
<p>Using a 65lb bar, for time:</p>
<ul>
<li>20 Thrusters</li>
<li>20 Sumo Deadlift High Pulls</li>
<li>20 Push Press</li>
<li>20 Front Squat</li>
<li>20 Back Squat</li>
</ul>
<p>Every minute, on the minute, stop where you are and do 4 burpees. Then continue where you left off.</p>
<p>My time: 9:45. Beat my previous time by 2 minutes. Gonna have to bump up the weight soon.</p>
Spinners Practice
2012-06-02T00:00:00-04:00
2012-06-02T00:00:00-04:00
8494209452929359
<p>Had practice for a few hours at Edgley. Worked on breakside hucks and scrimmaged, then ran 3 hari-karis. Five guys for lunch.</p>
Mini
2012-05-31T00:00:00-04:00
2012-05-31T00:00:00-04:00
7864165252893118
<p>Played mini with some of the spinners guys. We played two sets of first-to-seven-wins. We started off with me, Billy and Jaffe vs Patrick, Brando and Dbaer. My team won the first set 7-3. We were down 3-2 or so in the second set when Glazer showed up and we started to sub. They went up 5-2 or so, but after some subbing, they all rotated to the other team and my team ended up winning 7-4. I learned that I have pretty good throws in mini.</p>
Spinners Gym
2012-05-30T00:00:00-04:00
2012-05-30T00:00:00-04:00
4144530683420285
<ul>
<li>Pullups: 5/35, 4/40, 4/40</li>
<li>Power Cleans: 6/135, 3/145, 3/145</li>
<li>Split-leg Box Jumps: 3x10/20lb dumbbells</li>
<li>Press: 3x10/25lb dumbbells</li>
</ul>
<p>Squat theory: Jaffe said my squats may be messed up because my hamstrings are weak relative to the rest of my muscles. Sounds reasonable.</p>
Gym: Squats, Bench, Muscle Ups
2012-05-29T00:00:00-04:00
2012-05-29T00:00:00-04:00
7519917101107313
<ul>
<li>Squats: continued to work on squat form. I don’t know where I went wrong but my squats all feel weird now</li>
<li>Bench: 3/175, 3/175, 7/155</li>
<li>5 muscle ups on rings</li>
</ul>
Game vs Columbus Cranes
2012-05-27T00:00:00-04:00
2012-05-27T00:00:00-04:00
5299784716403638
<p>Played the Columbus Cranes. The word on the street was that they are athletic and looking to huck it on O and lay out on D. That’s exactly what they did. We started off strong (because we didn’t give the O line a chance to get broken first point :-p) but went down a break or two at the end of the first and stayed there till halfway into the fourth. We ended up winning by 3 but I think it was our worst game yet.</p>
Throwing and 500 at Edgely
2012-05-25T00:00:00-04:00
2012-05-25T00:00:00-04:00
9579011447269647
<p>Went to Edgly with Patrick and did part 1 of Kung Fu Throwing. Then watched some games and played 500 with Norm for about 15 minutes. Finally, opened the season with a strong grilling/chilling/spikeball session with the team (I think I was elected coach).</p>
Spinners Track and Field
2012-05-23T00:00:00-04:00
2012-05-23T00:00:00-04:00
6797365930634434
<h2>Track</h2>
<ul>
<li>300m, rest 75 sec</li>
<li>200m, rest 2.5 min</li>
<li>300m, rest 75 sec</li>
<li>200m, rest 3 min</li>
<li>200m, rest 90 sec</li>
<li>200m, rest 90 sec</li>
<li>200m</li>
</ul>
<h2>Field</h2>
<p>Worked on break side dump poached cut, then scrimaged a game with three-minute quarters. Worked on waves against a vert and a split stack. On offense, worked on beating black.</p>
Gym: Upper Body and Lunges
2012-05-21T00:00:00-04:00
2012-05-21T00:00:00-04:00
9263096242328738
<ul>
<li>Superset (Pullups,lat pull down,seated row) 10,7,7</li>
<li>Push press 5/95,5/115,5/125</li>
<li>Lunges 2x10/35db</li>
</ul>
Spinners Practice
2012-05-19T00:00:00-04:00
2012-05-19T00:00:00-04:00
2317992108035947
<p>Ran the hunger drill and the breakside dump drill. Did them twice each. Worked on boxing out. Then scrimmaged southpaw for an hour.</p>
<p>I did something weird to my foot on Wednesday. I hope it’s just a bruise, but it hurts to run and there’s a large red spot on the top of it.</p>
Spinners Track and Field
2012-05-17T00:00:00-04:00
2012-05-17T00:00:00-04:00
8412562054074920
<h2>Track</h2>
<ul>
<li>4x200m, 90 seconds between laps</li>
<li>2 min rest</li>
<li>4x200m, 90 seconds between laps</li>
</ul>
<p>Ran each in about 30 seconds (± 2 seconds).</p>
<h2>Field</h2>
<p>Hunger drill, worked on containing pull play, scrimmaged.</p>
Gym: Bench, Deadlift, Pullups
2012-05-15T00:00:00-04:00
2012-05-15T00:00:00-04:00
2538042476037000
<ul>
<li>Bench 7/135, 5/170, 6/165, 4/165</li>
<li>Deadlift 4/225, 5/265 (sharp back pain is a bad sign)</li>
<li>Pullups 4/40, 5/40 (chinup), 3/40</li>
</ul>
300 Crunches with Diana
2012-05-13T22:00:00-04:00
2012-05-13T22:00:00-04:00
3851406574364218
<p>She challenged me to do 250. Neither of us have ever done a lot of crunches, so we didn’t even know if that was a hard goal or not. Turns out it starts to burn early but then feels like you can go forever.</p>
Gym: Squats, Cleans, Dips, Paintbrushes
2012-05-13T00:00:00-04:00
2012-05-13T00:00:00-04:00
4586592274986174
<ul>
<li>Squats 3x5/135 (working on my form)</li>
<li>Power Cleans 3x5/135</li>
<li>Dips 3x6/70</li>
<li>Paintbrushes 3x5/10</li>
</ul>
Game vs. RI
2012-05-12T00:00:00-04:00
2012-05-12T00:00:00-04:00
5012274776278223
<p>We won 24-18, but I think the game was all-around crappy. We didn’t play well and didn’t really deserve to win, but they sucked more. I found out later that they were missing their top 4 or 5 cutters, so it makes sense that their O was sluggish.</p>
<p>I had two turnovers (one to Leon in the end one that popped up from the wind, one on a fast break with 5 seconds left in the quarter when I rushed a throw). I also threw one assist. Very mediocre in general. I was close on everything but no Ds.</p>
Concerning Rep Ranges
2012-05-11T00:00:00-04:00
2012-05-11T00:00:00-04:00
1606325633754846
<p><a href="http://articles.elitefts.com/training-articles/throw-out-the-rep-ranges-a-different-perspective-edited/">Interesting article</a> about how rep ranges are not the right way to think about workout targets. I think the article doesn’t go far enough. Even thinking in terms of time spent exercising isn’t the best. He briefly mentions energy systems but doesn’t spend much time on them. I think that’s the key.</p>
An Hour Of Throwing
2012-05-10T00:00:00-04:00
2012-05-10T00:00:00-04:00
9576454930885251
<p>Went 48th and Woodland and threw with Patrick for an hour. It was very windy so we tried to throw crosswind the whole time. We went through parts 1 and 2 of <a href="http://winthefields.blogspot.com/2011/07/kung-fu-throwing.html">Kung Fu Throwing</a> but had to stop early because throwing 30 yard hammers in the wind can really tear up your flick finger.</p>
Spinners Gym and Film
2012-05-09T00:00:00-04:00
2012-05-09T00:00:00-04:00
8565677057106745
<p>Did the usual Spinners gym workout, then watched the first quarter of our game against CTC. We made a LOT of mistakes in the beginning. I think we turned it over on just about every possession we had that quarter. We need to start our games more focused and make better decisions (every single turnover was our mistake, not their D).</p>
Quick Home Workout
2012-05-08T00:00:00-04:00
2012-05-08T00:00:00-04:00
2391003614819785
<p>AMRAP in 6 minutes:</p>
<ul>
<li>5 pull ups</li>
<li>10 push ups (I used handles because my wrist cant bend backwards yet)</li>
<li>20 scissor jumps (that’s 10 each leg)</li>
</ul>
<p>Rest 4 minutes</p>
<p>Repeat</p>
<p>I got 5 full rounds the first time, 4 rounds + 5 pull ups the second time.</p>
Game vs. CTC
2012-05-05T00:00:00-04:00
2012-05-05T00:00:00-04:00
4446934155751153
<p>We’re on the road again this weekend, this time in Connecticut at their home opener. We played fairly well, but were behind the whole game and lost 29-23. We played well for the most part but our offense struggled and our defense didn’t get enough turns back. The goal was to guard the unders and force their throwers to throw bad hucks against straight-up marks. We did that pretty well, but they ended up catching a lot of bad deep shots, sometimes even after we got a hand on the disc. We also didn’t cover the incuts as well as we should have.</p>
<p>Personally I had one layout d and another jump d that didn’t go far and got caught. Also, a turn on a dishie pass against a zone. I didn’t get burned much on D (a few in cuts) and played well on dumps. I’d say my biggest problem was not pulling the trigger on a few bids. Gotta be a bit more aggressive (also more physical till the refs call it). And I could always be in better shape.</p>
<p>My parents came out to watch the game, take some pictures, and take me out for sushi after. Also saw a few old friends: people from college and Dono (hey buddy - you’re this blog’s only reader).</p>
Spinners Workout
2012-05-02T00:00:00-04:00
2012-05-02T00:00:00-04:00
5537535776766257
<h2>Track</h2>
<ul>
<li>warmup</li>
<li>sprint 200m, jog 100m, sprint 300m, jog 100m, sprint 100m</li>
<li>rest 2:30</li>
<li>sprint 200m, jog 100m, sprint 100m</li>
<li>rest 1:30</li>
<li>sprint 200m, jog 100m, sprint 100m</li>
<li>rest 1:30</li>
<li>6 x sprint 100m, rest 30sec</li>
</ul>
<h2>Field</h2>
<p>Worked on stopping the pull play, tight faceguarding on the mark, dragging the mark. I <em>really</em> need to work on my throws. It’s a bit embarrassing at this point.</p>
<h2>Conditioning</h2>
<p>Various exercises. Pushups, tuck jumps, burpees, plank pushups, hip planks, scissor jumps, etc.</p>
Disc Golf
2012-05-01T00:00:00-04:00
2012-05-01T00:00:00-04:00
4484343050518483
<p>Played 36 holes at Sedgly (18 from blue, back back 9, front 9 from yellow/red). I’m still learning how the Comet works. It glides better but wants to go more left than the Shark. I had some nice drives but my putts still suck. That’s by far the weakest part of my game. On the plus side, I hit the chains on 21 from the red on my first throw. I actually think it went in and bounced out, so that’s the closest I’ve come to a hole-in-one (also my first birdie from red).</p>
Gym: Deadlifts, Push Press, Pullups
2012-04-30T00:00:00-04:00
2012-04-30T00:00:00-04:00
5670284780654295
<ul>
<li>Deadlift: 5/245lb, 5/245lb, 5/255lb</li>
<li>Push Press: 4/140lb, 3/140lb, 6/125lb</li>
<li>Pullups: 5/35lb, 4/30lb, 6/25lb</li>
</ul>
Game vs RI Rampage
2012-04-28T00:00:00-04:00
2012-04-28T00:00:00-04:00
4565882081297133
<p>Woke up at 4:30am to drive to RI for our first away game. Bus ride was pretty fun. Dustin knows a LOT of puzzle games.</p>
<p>The game was a lot of fun. The weather was way better than expected. It got cold after dark, but it was <em>I need a long-sleeve shirt</em> cold, not <em>40 and raining</em> cold as predicted. There was a bit of wind, but nothing serious. The game went about the same as our last two games. We started off playing pretty poorly, got better in the middle, and owned at the end. We had at least 5 drops in the first quarter and could not figure out how ultimate works. The cold may have had something to do with it. In the second and third quarter, we got our shit together. In the last quarter, we killed it. Final score was 30-22 us.</p>
<p>Personally, I had no turns, caught and threw a goal, and had several Ds including a full-extension layout catchblock on an in-cut. I got bumped up to D1 for the second half, so I guess I was playing good D all around. My O on the turn was lacking though. I moved the disc well but missed at least one good huck-for-a-goal opportunity and could have thrown a better huck in a similar situation later on. I think we’re working on D-line O for our next practice, so that should be good. As a team, the main adjustment we made was to force backhand (mostly because of Muffin) and to force their two main cutters under. They tried to huck it deep anyway and we got a ton of Ds, at least one in every two deep shots.</p>
Spinners Gym and Film Session
2012-04-25T00:00:00-04:00
2012-04-25T00:00:00-04:00
7605575843519698
<h2>Part 1 - Gym</h2>
<p>Did a bunch of things that we usually do, but modified it somewhat to account for my own gym yesterday. Here are the highlights.</p>
<ul>
<li>Deadlift: 5/235lb, 5/245lb, 5/255lb</li>
<li>Pull ups: 4,4,3/35lb</li>
<li>Press: 3x10/20lb dumbbells</li>
</ul>
<p>I need to come up with a consistent format for listing my rounds/sets/reps. Then write an extension for Markdown to parse that and make it look nice (and easier to export later if I need to).</p>
<h2>Part 2 - Film</h2>
<p>Watched the first 3 quarters of our game vs CT. Very instructive. I learned that I do a good job of staying with my man and of executing the mark we practice, but I need to adjust more for the other team’s known deep threats. I got burned deep by Korber because I was fronting him (as practiced) when I should have adjusted and pushed him under. Also, I still need to figure out how to guard dumps better. I’m starting to realized that there are more nuances to dump defense than I thought.</p>
Gym and Disc Golf
2012-04-24T00:00:00-04:00
2012-04-24T00:00:00-04:00
3023702474368550
<h2>Gym: Bench, Squats, Dips, Cleans</h2>
<ul>
<li>Bench: 4/170lb, 4/160lb, 4/150lb</li>
<li>Squats: 5/185lb, 5/165lb, 6/165lb (worked on my form and keeping my weight on my heels)</li>
<li>Dips: 6,6,7/60lb</li>
<li>Power Cleans: 3x6/125lb</li>
</ul>
<p><em>(Did dips and cleans together (alternating sets) because we were late for disc golf.)</em></p>
<h2>Disc Golf</h2>
<p>After the gym, went played 36 holes at Sedgely (18 blue, 18 yellow). Did not do so well on the blues, but played a lot better on the yellows. Cuatro and I beat Norm and Reznick. I lost my Shark, but bought a Comet (supposed to be just like a Shark but a bit faster and glidier). We’ll see how that works out.</p>
Practice 8-11am, then Game vs. CTC
2012-04-21T00:00:00-04:00
2012-04-21T00:00:00-04:00
9059318371642493
<p>Spent most of the morning practice working on marks. Here’s the plan: flash for one full second, then 0, then 10, then no-around at 3-4 seconds. The no-around is 100 degrees, but think of it as a 10 mark but rotated 90 degrees. You still have to stop the IO, but only allow the dump to go directly backwards. As for guarding the dump, when the dump is on the open side, force them upfield (the no-around mark won’t be very helpful here, so force the harder throw). When the dump is on the break side, do NOT give up the upline (mark is allowing it) and force them directly back. When they are back there, give them 2-3 feet of cushion to bait the floaty dump, then get the D. Make sure to play close if the dump is even with or in front of the disc to prevent the IO.</p>
<p>After practice and a nap, played against CTC. We won 22-16 but I did not play well (or play much; only 5-6 points or so). I overthrew Dustin in the endzone once and threw a Ben a throw that I should not have (his defender was fouling him but he was still close and it was not a good choice). I also let Korber beat me deep, won’t let that happen again.</p>
Spinners Practice
2012-04-18T00:00:00-04:00
2012-04-18T00:00:00-04:00
4699556857499578
<p>Practiced on the upper field at Temple. Worked on marks and moving the disc. I got in a little work on boxing people (Art) out.</p>
Gym: Squat, Clean and Jerk
2012-04-17T00:00:00-04:00
2012-04-17T00:00:00-04:00
3172289571299228
<ul>
<li>Squat: 5/190lb, 5/195lb, 5/200lb</li>
<li>Clean and Jerk: 5/95lb, 3x5/115lb</li>
</ul>
Stairs Workout
2012-04-16T00:00:00-04:00
2012-04-16T00:00:00-04:00
1622307583771990
<p>Ran stairs at the Art Museum with Miggs, Glazer, Patrick and Leon.</p>
<h2>Part 1</h2>
<ul>
<li>Every other</li>
<li>Every stair</li>
<li>Every other</li>
<li>Left leg</li>
<li>Right leg</li>
<li>Every other</li>
<li>Up two down one</li>
<li>Every other</li>
<li>Max jump</li>
<li>Every other all the way up</li>
</ul>
<p>5 min rest</p>
<h2>Part 2</h2>
<p>Up one landing, jump onto the ledge, sprint into jump/climb over the pillar, down the pillar, up the next pillar, sprint into jump/climb over the pillar, jog down the pathway. At the bottom, do 20 pushups, 30 full bodies, 30 squats. Do that whole thing 3 times, finishing with 50 squats on the last one.</p>
<h2>Part 3</h2>
<p>Throw for 10 min. Bike home.</p>
Spinners First Home Game
2012-04-14T00:00:00-04:00
2012-04-14T00:00:00-04:00
6830604771023091
<p>First Spinners game. Massive crowd, over 1700 people. We beat the Buffalo Hunters 26-14. No Ds for me, but I did catch 3 goals and played reasonably well overall. Got beat deep once.</p>
<p>Definitely need to work harder.</p>
Spinners Gym Workout
2012-04-11T00:00:00-04:00
2012-04-11T00:00:00-04:00
8514244472739470
<p>Gym workout with the Spinners. It’s hard to get a real workout in with so many people and with having to move from station to station.</p>
Disc Golf
2012-04-10T00:00:00-04:00
2012-04-10T00:00:00-04:00
6533484751197863
<p>Played 36 holes at Sedgely (18 blue, 18 yellow). Had some really nice birdies and hit-the-chains-but-dont-sink-it near-birdies. Also had some horrible scores because I went for it too aggressively. But hey, that’s part of learning.</p>
Gym: Deadlift, Push Press, Dips
2012-04-09T00:00:00-04:00
2012-04-09T00:00:00-04:00
8618973565319201
<ul>
<li>Deadlift: 4/245lb, 4/245lb, 5/225lb</li>
<li>Push Press: 2/140lb, 3/140lb, 5/125lb</li>
<li>Dips: 3x10/50lb</li>
</ul>
Spinners Practice and UDel Scrimmage
2012-04-08T00:00:00-04:00
2012-04-08T00:00:00-04:00
6983927957477726
<p>Had Spinners practice 11-2pm, then went to UDel and scrimmaged their team (plus a few pickups) 4-7pm. My ankle didn’t hurt after practice, despite playing a lot (played a bunch of O-line, which was interesting). I think I’m almost fully healed.Also, met Bill Clemente at the first practice :-)</p>
Wednesday: Spinners Gym Workout
2012-04-06T00:00:00-04:00
2012-04-06T00:00:00-04:00
9141620285590091
<p>Did a gym workout with the team at our sponsor gym in Broomall. Not my typical workout, lots of repeated stuff (squats, leg press, upside down leg press) and isolation stuff (curls, tricep pulldown, calf raises), but it was kinda cool. I also did 101 sit ups in a row.</p>
Gym: Bench, Deadlift, Pullups
2012-04-03T00:00:00-04:00
2012-04-03T00:00:00-04:00
5825169617749758
<ul>
<li>Bench: 3/170, 6/160, 6/150</li>
<li>Deadlift: 3x5/235</li>
<li>Pull ups: 10,7,7 (wide grip)</li>
</ul>
Spinners Practice Sat/Sun
2012-04-02T00:00:00-04:00
2012-04-02T00:00:00-04:00
1392378361066320
<p>Had spinners practice both days. Ankle is still not fully healed, but I played most of both days. It seems to be fine when I’m not playing, but gets worse as I play. I hope it heals completely by next weekend.</p>
Gym: Bench, Overhead Squat, Calf Raise, Bent-Over Row
2012-03-23T00:00:00-04:00
2012-03-23T00:00:00-04:00
1276743932216251
<ul>
<li>Bench: 3/170lb, 4/160lb, 6/150lb</li>
<li>Overhead Squat: 3x10/45lb</li>
<li>Calf Raise: 3x15</li>
<li>Bent-over Row 3x6/70lb</li>
</ul>
<p>Still rehabbing my ankle. Tried to do cleans but the jump doesn’t feel good yet.</p>
Kung Fu Throwing + Conditioning, Home Cindy-style Workout
2012-03-22T00:00:00-04:00
2012-03-22T00:00:00-04:00
4739968815118442
<p>AMRAP in 20 min:</p>
<ul>
<li>5 pull ups</li>
<li>5 knees to elbows</li>
<li>5 push ups.</li>
</ul>
<p>I got 13 rounds with about 3 seconds to spare.</p>
Kung Fu Throwing + Conditioning
2012-03-21T00:00:00-04:00
2012-03-21T00:00:00-04:00
1995976852942604
<p>Spinners track workout at Temple. I still can’t run, so Glazer and I did Parts 1 and 2 of Kung Fu Throwing. I liked part 1 but thought that part 2 was too short. That’s the part that I need the most work on, but it has very few throws. I think I’d double or triple that part next time. Then we did the typical Spinners conditioning (push ups, squats, abs).</p>
Gym: Deadlift, Push Press, Wide Pull Ups
2012-03-20T00:00:00-04:00
2012-03-20T00:00:00-04:00
4462595620338337
<ul>
<li>Deadlift 3x5/215lb</li>
<li>Push Press 6/120lb, 7/110lb, 6/110lb</li>
<li>Pull Ups 8, 8, 7 (wide grip)</li>
</ul>
Gym: Dips, Bench, Pull ups & Spinners Practice
2012-03-17T00:00:00-04:00
2012-03-17T00:00:00-04:00
3174824178903707
<p>Gym Friday</p>
<ul>
<li>Dips 3x10/25lb</li>
<li>Bench 2/170, 4/155, 5/145lb</li>
<li>Pull ups 4/45, 4/40, 5/30lb</li>
</ul>
<p>Spinners practice today</p>
<p>I’m still hurt but I did about 200 push ups before the core workout, and then did the core workout. Also throwing.</p>
Spinners Track Workout
2012-03-15T00:00:00-04:00
2012-03-15T00:00:00-04:00
2764801025903794
<p>The team did a track workout at the Temple track yesterday. I was nursing a sprained ankle, so I didn’t run. I threw around and did the conditioning part (push ups, squats, burpees, scissors, etc).</p>
WL Finals and Spinners Tryout
2012-03-12T00:00:00-04:00
2012-03-12T00:00:00-04:00
9446133725164668
<p>Played two games in winter league finals. First game was against Keg/Kuhfuss. We were up the whole game but I got hurt in the 3rd quarter (evertion ankle sprain) and we only won by one point. Next we played Laarz. I sat out the first half but started to play in the second half. We were down 5 late in the game, but then we threw the Trey zone and evened up the score. We couldn’t pull ahead and ended up losing by 1.</p>
<p>After that, I went to Spinners tryouts. We did the beep test, breakmark drill, hunger drill and 40 meter survivor sprints. We also scrimmaged a lot. In the end, I made the team. Expect a lot of “spinners practice” posts.</p>
Gym: RLESS, Bench, Power Cleans, Dips
2012-03-06T00:00:00-05:00
2012-03-06T00:00:00-05:00
1322688416028324
<ul>
<li>RLESS 3x5/140lbs</li>
<li>Bench 5/165lbs, 3/165lbs, 4/155lbs</li>
<li>Power Cleans 3/140lbs, 6/125lbs, 6/115lbs</li>
<li>Dips 3x10</li>
</ul>
WL
2012-03-04T00:00:00-05:00
2012-03-04T00:00:00-05:00
2476468256371060
<p>Tied Brose’s core team 20-20, then did 10 burpees, pistols, push ups and
full-body crunches. I played well in the first half, esp on D, but threw
away a LOT in the second half. Mostly deep throws to people covered by H or
bad up-line throws.</p>
Ultisquash
2012-03-03T00:00:00-05:00
2012-03-03T00:00:00-05:00
8132248748485801
<p>Ultisquash</p>
Gym (Deadlift, Push Press, Pull Ups)
2012-03-02T00:00:00-05:00
2012-03-02T00:00:00-05:00
2024189864015232
<ul>
<li>Deadlift 5/205,6/225,6/255lb</li>
<li>Push Press 5/95,5/115,5/115lb</li>
<li>Pull Ups 4/45,4/40,3/35lb</li>
</ul>
WL
2012-03-01T00:00:00-05:00
2012-03-01T00:00:00-05:00
1650881169445338
<p>Lost to Butter’s team in full for the third time this season. We played
really well, especially on D, but still lost. That puts us tied for 5th
with Drexel and TKO.</p>
Disc Golf
2012-03-01T00:00:00-05:00
2012-03-01T00:00:00-05:00
9545497521998980
<p>-2 on the front 18. PR.</p>
Gym: RLESS, Bench, Cleans
2012-02-28T00:00:00-05:00
2012-02-28T00:00:00-05:00
1640541801338943
<ul>
<li>RLESS 5/130, 5/135, 5/135lb</li>
<li>Bench 5/160lb, 5/155lb, 6/150lb</li>
<li>Cleans 5/135lb, 4/125lb, 6/115lb</li>
</ul>
Winter League Core
2012-02-26T00:00:00-05:00
2012-02-26T00:00:00-05:00
3140858197216636
<p>Beat Trey’s team 20-19. Trey wasn’t there, but the game was still close. We should have won by more because we were up 8-1 in the first quarter, but then really slowed down.</p>
Spinners Tryout
2012-02-25T00:00:00-05:00
2012-02-25T00:00:00-05:00
1157823770884471
<p>3.5 hours of Spinners tryouts. It was windy and cold, but that didn’t bother me too much after warmups. It’s hard for me to tell how I did compared to anyone. I was top ten in the beep test, but otherwise we were broken up into groups and it looked like just about everyone played decent.</p>
Disc Golf and Dodgeball
2012-02-24T00:00:00-05:00
2012-02-24T00:00:00-05:00
2159658507192200
<p>Wednesday: Disc golf at Sedgely. I played really well on the front 18. I was -2 for a long time and finished -1. I’ve never even hit par before. The back back 9 went worse than usual, but we played the reds so that’s to be expected. I think I was +3 for the back back (compared to -5 from the yellows the time before, but that was probably a major fluke).</p>
<p>Yesterday: Dodgeball playoffs. We’re in the 5 through 8 bracket. I don’t know what seed we are, but we won 7-3 last night so we’re playing the 5v6 game next Thursday.</p>
Gym: RLESS, Bench and Pull Ups
2012-02-20T00:00:00-05:00
2012-02-20T00:00:00-05:00
5223501042253606
<ul>
<li>Warm up</li>
<li>RLESS 3x5/115lb</li>
<li>Bench 3x5/155lb</li>
<li>10 Pull ups</li>
</ul>
<p>Left early because Diana was beat from school.</p>
Winter League Core
2012-02-19T00:00:00-05:00
2012-02-19T00:00:00-05:00
6667546871119452
<p>Beat Alex Peters 27-21.</p>
Air Force WOD
2012-02-17T00:00:00-05:00
2012-02-17T00:00:00-05:00
2282568979228690
<p>Start a clock. Every minute on the minute (including the first minute), do 4 burpees. For the rest of the minute, make your way through the following exercises.</p>
<ul>
<li>20 Thrusters</li>
<li>20 Sumo Deadlift High Pull</li>
<li>20 Push Jerk</li>
<li>20 Front Squats</li>
<li>20 Back Squats</li>
</ul>
<p>Did it in 11:50 with 65lb barbell.</p>
<p>The last two should be overhead squats and front squats, but we modified it.</p>
Winter League Full
2012-02-16T00:00:00-05:00
2012-02-16T00:00:00-05:00
1674235063906300
<p>Lost to RABS. We once again had 6 guys. They had their full team. They crushed us.</p>
Winter League Full
2012-02-14T00:00:00-05:00
2012-02-14T00:00:00-05:00
8188676150056222
<p>Lost to Butter’s team. We each had 6 guys and we both played well. We were up most of the game but died at the end.</p>
WL
2012-02-07T00:00:00-05:00
2012-02-07T00:00:00-05:00
2430601558881316
<p>Tied Trey’s team 19-19 today. I wanted to win, but I’m very happy with how we played today. Faster subbing, better D, better (though at times still shaky) offense, more blades, more glory. Btw, my score in the “Ds minus turns” game with Diana is still 0. She’s at 0 as well. Looks like it’s gonna be tight to the end.</p>
Gym: Bench, Pullups, One-Legged Squats
2012-02-07T00:00:00-05:00
2012-02-07T00:00:00-05:00
9640613613434765
<ul>
<li>Bench 3x5/145lb</li>
<li>Pullups: 5/35,4/40,4/40</li>
<li>One-legged Squats: 3x5/95lb</li>
</ul>
Dodgeball and WL
2012-02-05T00:00:00-05:00
2012-02-05T00:00:00-05:00
5479201415075218
<p>Thursday: Lost 7-0 in dodgeball to the defending champions. I guess they are the champs for a reason. At least two of the games ended with me alone against all 6 of them. Both times, I got a few out but then got hit. On the plus side, I came up with a pretty interesting (though kinda cheesy) strategy. Gonna save it till the time is right.</p>
<p>After that, we lost to Butter’s full team on Thursday. We had the game and were up a few in the third quarter. They scored 5 or 6 in a row, and then we lost by 3.</p>
WL
2012-01-29T00:00:00-05:00
2012-01-29T00:00:00-05:00
5148770576942731
<p>Beat Carol Jantsch. Should have won by more. Partially my fault, I just can’t resist the silly throws.</p>
Spinners Tryouts
2012-01-28T00:00:00-05:00
2012-01-28T00:00:00-05:00
3080605802580387
<p>Went to the Spinners tryout. It was kinda like Southpaw practice, but not as ridiculous. Didn’t start too well, but finished second in survivor deep cuts and fourth (with Glazer) in survivor Roman chair. During the scrimmage, I got a bunch of Ds but also threw it away a lot. Pretty much my MO.</p>
WL
2012-01-24T00:00:00-05:00
2012-01-24T00:00:00-05:00
8797934313213261
<p>Lost to Trey’s full team. Got rocked: 28-15. And that was their second game of the day. I don’t even know what to say or do to get us to play better. Lesson for future: don’t captain. Just playing is way more fun. Alternatively, work on captaining before captaining again.</p>
Gym: Bench, Pull Ups, Dips, Toes to Bar
2012-01-22T00:00:00-05:00
2012-01-22T00:00:00-05:00
6350067681910194
<ul>
<li>Bench: 5,5,4/155lb (again!)</li>
<li>Pull Ups: 5,3,3/35lb</li>
<li>Dips: 3x5/50lb</li>
<li>Toes to Bar: 3x10</li>
</ul>
Winter League Full
2012-01-19T00:00:00-05:00
2012-01-19T00:00:00-05:00
9633311211630344
<p>Tied BLo’s team. Our O is still having problems. We threw into a lot of poaches and made dumb mistakes. We’re also still taking too long to sub.</p>
Winter League Core
2012-01-18T00:00:00-05:00
2012-01-18T00:00:00-05:00
3225176254624181
<p>Won our game . We’re getting chillier on O and we ran a zone on D that worked well at first.</p>
Leiout Day 2
2012-01-15T00:00:00-05:00
2012-01-15T00:00:00-05:00
7412804949036661
<p>Won our first game, beat Massive Rooster on universe with three straight breaks (though I think we took half 7-4), beat Rocktapus Prime on universe again, lost in the finals (though we could have won if we played a tighter rotation).</p>
<p>Lesson: hucking deep is extremely effective.</p>
Leiout Day 1
2012-01-14T00:00:00-05:00
2012-01-14T00:00:00-05:00
8843064472017233
<p>Beat Rocktapus Prime on universe, lost to a serious team, wrecked a weak team, lost our crossover to a fairly decent but not unbeatable team.</p>
Winter League Full
2012-01-12T00:00:00-05:00
2012-01-12T00:00:00-05:00
9768676559259290
<p>Won against the Drexel team, then lost to TKO.</p>
Winter League Core
2012-01-10T00:00:00-05:00
2012-01-10T00:00:00-05:00
8445022254156653
<p>Won against Ted’s team.</p>
Gym: Deadlifts, Press, Cleans, Dips, Seated Row
2012-01-08T00:00:00-05:00
2012-01-08T00:00:00-05:00
4285566189823056
<ul>
<li>Deadlift 5,5,3/275lb</li>
<li>Press 5/65,5/75,5/85lb</li>
<li>Cleans 3,5,5/125lb</li>
<li>Dips 3x15</li>
<li>Seated Row 3x5/120ilb</li>
</ul>
Tabata Pull Ups, DB Thrusters, Sit Ups and Burpees
2012-01-06T00:00:00-05:00
2012-01-06T00:00:00-05:00
9561695339643769
<ul>
<li>Pull Ups: <span class="workout-unit"><span class="number">6</span>, <span class="number">5</span>, <span class="number">5</span>, <span class="number">5</span>, <span class="number">5</span>, <span class="number">4</span>, <span class="number">4</span>, <span class="number">4</span> </span> (38)</li>
<li>Dumbbell Thrusters (12lb): <span class="workout-unit"><span class="number">10</span>, <span class="number">10</span>, <span class="number">11</span>, <span class="number">11</span>, <span class="number">11</span>, <span class="number">11</span>, <span class="number">11</span>, <span class="number">11</span> </span> (86)</li>
<li>Sit Ups: <span class="workout-unit"><span class="number">12</span>, <span class="number">13</span>, <span class="number">12</span>, <span class="number">12</span>, <span class="number">10</span>, <span class="number">10</span>, <span class="number">10</span>, <span class="number">11</span> </span> (90)</li>
<li>Burpees: <span class="workout-unit"><span class="number">7</span>, <span class="number">6</span>, <span class="number">6</span>, <span class="number">5</span>, <span class="number">4</span>, <span class="number">5</span>, <span class="number">5</span>, <span class="number">5</span> </span> (43)</li>
</ul>
<p>Lowest scores total: 28</p>
Winter League Full
2012-01-04T00:00:00-05:00
2012-01-04T00:00:00-05:00
4268818293624736
<p>Lost to RABS. They were on their second game and we were on our first, but we still lost by 4. I got 3 handblocks, but turned it over too much. Also, need to sub more rapidly.</p>
Winter League Core
2012-01-03T00:00:00-05:00
2012-01-03T00:00:00-05:00
2241797301813914
<p>Beat Truskin’s team. I really need to get better at being patient and also at boxing people out.</p>
Gym: Deadlifts, Rows, Pull Ups, Ab Wheel, Dips
2012-01-02T00:00:00-05:00
2012-01-02T00:00:00-05:00
8671438782235977
<ul>
<li>Deadlift 3x5/265</li>
<li>Bent-over Row 3x5/60</li>
<li>Pull Ups 5/35, 3/40, 3/40</li>
<li>Ab Wheel 10,8,5 on my knees</li>
<li>Dips 20,15 (between ab wheel sets)</li>
</ul>
Gym
2011-12-30T00:00:00-05:00
2011-12-30T00:00:00-05:00
6761540794043088
<ul>
<li>Squats 3x5/190lb</li>
<li>Bench 3x5/155 (failed on the very last rep)</li>
<li>Power Cleans 3x5/120lb</li>
<li>NInja Ascents 3x4</li>
</ul>
Burpees & Pullups
2011-12-30T00:00:00-05:00
2011-12-30T00:00:00-05:00
4435432997891702
<p>40 Burpees and 20 Pullups for time. 4:53</p>
Soccer
2011-12-25T00:00:00-05:00
2011-12-25T00:00:00-05:00
1773341733247633
<p>Two hours of soccer with my dad yesterday.</p>
Gym Day
2011-12-20T00:00:00-05:00
2011-12-20T00:00:00-05:00
9677062731909381
<ul>
<li>Bench Press 3x5/150</li>
<li>Squats 3x5/190</li>
<li>Power Cleans 3x5/115</li>
<li>Wide Grip Pullup 1x8</li>
<li>Ninja Pullup 2x3</li>
</ul>
Indoor Ultimate
2011-12-19T00:00:00-05:00
2011-12-19T00:00:00-05:00
8022459456093351
<p>A bunch of Ampers and a few possible future Ampers played 2 hours of indoor at Tees. Then pizza and beer at Jill’s house.</p>
Gym Day
2011-12-15T00:00:00-05:00
2011-12-15T00:00:00-05:00
3215541573492427
<ul>
<li>Squats 3x5/185lb</li>
<li>Bench Press 3x5/145lb</li>
<li>Deadlift 3x5/225lb</li>
<li>Knees to Elbows 3x10</li>
</ul>
Gym Day
2011-12-12T00:00:00-05:00
2011-12-12T00:00:00-05:00
1430864289218466
<ul>
<li>Squats 3x5/190lb</li>
<li>Bench Press 3x5/140lb</li>
<li>Power Cleans 5/15lb, 5/25lb, 5/35lb</li>
<li>Bent-over Rows 8/50lb, 8/55lb, 8/55lb</li>
</ul>
10 Burpees per Minutes
2011-12-09T00:00:00-05:00
2011-12-09T00:00:00-05:00
5666375670343599
<p>10 burpees per minute for as many minutes as you can. I got 9 minutes + 6 burpees.</p>
Ultisquash
2011-12-07T00:00:00-05:00
2011-12-07T00:00:00-05:00
7199355566100449
<p>Played US for 3 hours. My D is getting better and I’m more heads up, but my throws still suck.</p>
Gym Day
2011-12-06T00:00:00-05:00
2011-12-06T00:00:00-05:00
7769456084630174
<ul>
<li>Squats 3x5/185lb</li>
<li>Bench Press 3x5/135lb</li>
<li>Pull Ups 3x3/25lb</li>
</ul>
AMRAP House Workout
2011-12-04T00:00:00-05:00
2011-12-04T00:00:00-05:00
9988697538955034
<p>5 rounds of AMRAP of:</p>
<ul>
<li>Pullups</li>
<li>One arm pushup progressions</li>
<li>Skin the cat</li>
</ul>
<p>The pullups were different each set (normal, towel, planche progression, typewriters, world’s slowest pullup).</p>
Ultisquash
2011-12-03T00:00:00-05:00
2011-12-03T00:00:00-05:00
2626568913336563
<p>Played ultisquash. Got massive blood blisters on both my big toes and the balls of my feet.</p>
Gym
2011-12-02T00:00:00-05:00
2011-12-02T00:00:00-05:00
7715190251880233
<p>Deadlift: 3x5@255</p>
<p>3 rounds of:</p>
<ul>
<li>10 pushups</li>
<li>10 dips</li>
<li>10 knees to elbows</li>
</ul>