Stretch, wall sit, lateral leg raises.
Stretch, wall sit, lateral leg raises.
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.
Afterwards, worked on my handstand in the flat area at the front.
30 min bike ride each way.
Knee not feeling great. Took a day off.
Warmed up with a few simple plyos and did jab step and crossover step on the ladder.
3x each of the lateral movement drills from this video
3x shuffle 5, sprint 5, shuffle 5 the other way, sprint 10
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.
Bonus: why work on footwork
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.
Stretch, wall sits, knee stabilization, foam rolling.
1 min handstand (4 tries). Kept my ass tight and body straight.
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.
Rolled quads, glutes, hamstrings.
Stretched quads and hamstrings, then did tendinitis PT.
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.
The course was pretty hilly, so I guess my time would be better if it were flat. My time was 22:34 . 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.
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.
PT for my knee. Side-lying leg lift, straight leg raise, resisted terminal knee extension.
Dinner: crepes and walk home with Butter.
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.
Desi village for lunch.
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.
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.
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.