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.

Played a game with my team, then picked up with the high school team right after.

Starting the 2015 Spinners conditioning cycle.

5 rounds of: 6x25m shuttles, rest 2 min

Miriam and Barb joined me. We threw between rounds and after we finished.

• Power Snatch + Overhead Squat: 5x1: 55,60,65,70,75lb
• High Hang Snatch: 5x3: 65,65,65,75,75lb
• Deadlift: 5x5: 185,205,215,225,235lb
• Weighted Hip Extensions: 3x15: 10,15,25lb

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.

• Clean Pull: 5x5@135lb
• 3 Position Clean: 5x1@135lb
• Clean and Jerk: 5x2@135lb
• Pendlay Row: 3x5@135lb

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.

• Overhead Squat 5x5@45lb
• Power Snatch + Squat Snatch: 5x2@55lb
• Snatch: 5x2@75lb
• Russian Curls: 3x8

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.

1.5 hours of indoor mini. Mostly Metro North and 7x ppl. Lots of fun.

• 3x8 Front Rack Reverse Lunge: 115lb
• 5x3+2 Push Press + Jerk (3 PP, 2 Jerk): 65,85,85,95,95lb
• 5x5 Front Squat: 2@135,3@145
• 3x10 Weighted Back Extensions: 15lb

Our biggest IOP yet. We had 16 people. Played 5 on 5 the whole time with a good number of subs.

Played Woodbridge. Opponents were not strong. We won by a good amount. I worked a bit on my IO backhan.

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.

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.

Woodbridge indoor game. Not very challenging. But I keep forgetting to use these games as deliberate practice!

Strength

15min of deadlift work, working up to a heavy triple. I ended with 3@265lb .

Skills

3min AMRAP max double-under attempts. I got two sets of 7 and then a single later on for a total of 15

WOD

For Time:

• 50 Push Ups (chest to deck)
• 30 Deadlifts @60% of 3RM
• 20 Burpees

5:53 with a 155lb deadlift.

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.

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.

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.

1.5 hours of squash with Diana. She won most of the games but I held my own and beat her a few times.