Then lunch at Darwins on Cambridge St

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.

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.

8 150m shuttles (25m course). Rest was 60s, 90s, 90s, 90s, 90s, 150s, 60s.

After shuttles, a bit of rainy throwing. Wet disc + cold hands = good opportunity to work on throws.

First up, 7 150m shuttles (25m course). Rest was 60s, 90s, 90s, 90s, 150s, 60s.

After shuttles, we threw for 20-30min. I worked a little on getting my core more involved in my forehand.

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.

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).

Before the workout, I measured my vert. Standing vert was 25“ , and I got 30” 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.

Half an hour of throwing with Diana

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.

Ladder stuff, lateral skips, 5-10-5, serpentine, marking and throwing drills. Finished with hucks with Miriam.

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.

Didn’t do too much in the way of workouts conditioning. Mostly played ultimate:

• 4 hours at a PoNY tryout. Didn’t make the team.
• 2 days at Mixed Easterns with Metro North. Handled a lot.
• 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.
• 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.
• 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.

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.

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.

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.

Did some agility, sprinting and throwing with Gabe in the Penn bubble.

Agility

• Ladder warmup - about 10-12 passes through the ladder with various steps
• Abduction and adduction hops, and related ladder exercise

Sprints

• 6x100yd sprints every minute on the minute. Ended up being about 40 seconds rest between sprints.
• 4x10sec shuffles, 20secs between each set

Throwing

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).

• Warmup plyos
• 2 laps around the field - jog the short sides, stride the long sides
• 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.
• 3x150yd sprints (50yd course). Ran them in 22-23 each. Gabe and Jesse were a second or two ahead of me on each.
• 2x150yd sprints (25yd course). Don’t know the times, but beat Jesse on both.
• A bit of throwing. Worked on leftie backhands.

Dinner: crepes and walk home with Butter.

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.

• 6x15secs shuffle, 45 secs rest between each
• 3x10cut, 90 secs rest between each
• about 10 minutes of medium-length throwing

15 or so minutes of throwing medium-long distance throws with Miggs.

• 1x150yd (50yd course)
• 2x300yd (25yd course)
• 3x150yd (25yd course)

Ran the 300s in 1:03, 150s in 28

Threw for a while after, then did some speed skaters and talked about shuttle turn technique.

• 3x15secs 5yd shuffles, 45secs rest after each
• 2x10cut, 90 secs rest after each

Afterwards, worked on throwing intermediate throws to moving targets.