Spring Lake in Fall

The family and I headed down to Spring Lake this afternoon to meet up with the Ghosts of Pike Past. There was much shenanigation involving a lot of throwing on the beach and a laid back game Mr. Nips - a more perfect pre-Regionals workout would truly be hard to find.

HP ETC

I met up with Walt and Vlad for some short speed work and some throwing.

Warm-up:

1/2 mile
Active Stretching
Plyos

Flying 25s:

3 x 50m Accelerators
3 x 25m
3 x 50m
3 x 75m

30:00 Throwing

Half-Filthy 50

Warm-up:

10:00 Elliptical Machine
Active Stretching

Half-Filthy 50 for time:

25 Box Jumps w/ 18-inch box
25 Jump Pull-ups
25 Kettleball Swings w/ 25lb ball
25 Lunges per leg (stationary lunges)
25 Knees-to-Elbows
25 Push-Press w/ standard bar
25 Back Extensions
25 Wall Balls
25 Burpees
25 Kangaroo Jumps
Total Time: 6:35

10:00 Exercise Bike

Long, Slow Stretching

Jamaal Circuit

Warm-up:

8:00 Rowing Machine
Active Stretching

Jamaal Circuit:
3 rounds for time of:

10/leg x reverse over-head split squat w/ full twist using standard bar
10 x Push-ups w/ feet on bench
10/leg x Plyo Box March
10 x Pull-ups
10 x Kettle-bell swings, 25lb KB
10 x Box Jumps
10 x Standing Russian Twists w/ medicine ball
10 x Front Squats w/ vertical medicine ball toss
10/side x lateral bounds w/ 15lb dumbbell
10 x Superman back extensions
Total time: 19:08

HP ETC: Red Fish Run

Mel, Jamie, and I headed to the track for a quick workout. We loaded Jamie up in her Jogger so she could get some work in too.

Warm-up:

1 mile, pushing Jamie
Active Stretching

Tabata Sprints, pushing Jamie:

10 x :15 sprint, :10 rest
(I think I did 11, but I wasn't sure so I did an extra.)

50/50s:

10 x jog 50m, sprint 50m, sans Jamie

It's actually quite strange trying to sprint without using your arms at all! Who knew? The nice thing was that when use of my arms was returned in the 50/50s, I felt like I was flying.

(insert jokes about short arms here)

Founders' Sectionals, Day 2

Pike faced off against some old friends in the first round of the day and after defeating them, took out some cape-crusaders from Franklin and Marshall. After that, it was up the hill to cheer on Roots of Rhythm since Pike could only make the finals if Roots beat Swagger and forced a three-way tie (our +7 point differential would be enough to win us the pool). The game ended up being a battle, but the Roots D eventually wore down Swagger and Roots took the game 13-10.

Whew! Undeservedly perhaps, Pike had new life and headed off the finals to face Pittsburgh's Forge. We weren't about to, as JG put it, anger the frisbee gods by squandering the chance that Roots had provided us and so we fired up and came out hard against Forge. A bit over eager, we faltered a little bit early on, falling behind 3-1, before all cylinders began firing and we took half 8-4 and never looked back. The D was fierce and the O was methodical and Pike showed for the first time this season, exactly the kind of game we can play. In the end, we took back the Section with a 15-7 victory.

Founders' Sectionals, Day 1

Pike started off shaky with an ugly loss to Swagger (Pittsburgh's B Team), but quickly righted the ship and ran off dominating wins against Roots of Rhythm, Penn State, and FFF to close out the day.

Light Gym

12:00 Elliptical Machine
Active Stretching
20 x Bench Press w/ 40lb Dumbells
20/leg x Reverse Lunges
10/side x Corkscrew w/ 25lb plate
1:00 Push-ups (82 reps)
10 x Slow Chin-ups
3:00 Balance Master

HP ETC

Walt, Mel (and JR!) and I were back at the HP track tonight. Unfortunately, JR had a melt-down which demanded Mel's attention and cut things a little short, but Walt and I were able to get in a bunch of suicides and some quality throwing before the night was done.

Warm-up:

1/2 mile
Active Stretching

Pike Workout for the week of 9/14 (modified a bit):

4 x 120m suicides (0-15-0-25-0-40), 1:15 Throwing 25 yards.
6 x 80m suicides (0-15-0-25-0), 1:00 Throwing 40 yards

25 Supermans

15:00 of throwing with improvised cutting on half a football field.

Tuck Jumps and Sit-ups

Warm-up:

8:00 Exercise Bike
Active Stretching

CFWoD "Annie"
50-40-30-20 and 10 rep rounds of:

Tuck Jumps
Inclined Sit-ups
Total Time: 9:19

8:00 Elliptical Machine

Pike Practice & LBI

Spent the morning at Pike Practice from 8-12pm and the afternoon and evening at Long Beach Island, riding waves, getting pounded by the surf, and throwing un montón on the beach.

Get UPs.

Warm-up:

9:00 Elliptical Machine
Active Stretching

CFWoD for September 11, 2009
5 rounds for time of:

20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Squats
Total Time: 26:34

5:00 Exercise Bike

HP ETC

Mary Ellen is awesome. She agreed to come out to the track and throw discs to me despite the cold and the rain and the fact that she's under doctor's orders not to do any running.

Warm-up:

2:59 1/2 mile
Active Stretching

Pike Workout of the Week:

5 X Through Square Drill 1:

L i n e

A B

C D

(Sides of square are 20 yards)

A->D (Sideshuffle)
D->B (Sprint through Disc thrown from line to B- person who just ran throws)
B->C (Sideshuffle)
C->A (Sprint through disc thrown from line to A- person who just ran throws)

1min throwing, 20 yards. Minimize Time of Possession.

5X Through Square Drill 2:

L i n e

A B

C D

(Sides of square are 20 yards)

A->C (Backwards)
C->B (Sprint through Disc thrown from line to B-person who just ran throws)
B->D (Backwards)
D->A (Sprint through Disc thrown from line to A- person who just ran throws)

1 min throwing, 40 yards. Minimize Time of Possession.

4 rounds of:
60-20-80m
:30 rest
60-20-80m
1:45 Throwing

Weight-Vest Lunges, Jumps, & Pull-ups

Warm-up:

12:00 Elliptical Machine
Active Stretching

CFWoD for 09/09/09
4 rounds of the following while wearing a 25lb weight-vest:

30/leg x lunge
30 x 18" box jump
15 x Pull-ups

9:00 Exercise Bike

Stability Work, etc

I spent a good hour performing various exercises to target balance and proprioception (thanks Raph). Basically, this involved a lot of squats, lunges, and heel raises on both one and two legs. Unfortunately, I didn't write down exactly what I did and I've now forgotten. You'd be surprised at how tiring this stuff can be.

When I was done, I finished things off with a quick circuit with my trusty Iron Gym.
10 x Pull-ups
10 x Mahlers
10 x L Pull-ups
50 x Iron Gym Push-ups

Pike Practice

Raph and I headed to Philly for a 3 hour practice starting at 8am.

HP ETC

Warmup:

1/2 mile run
Active Stretching

Team Workout for the week of 9/1:

2 x (100m, 20 burpees, 60 sec QuickToss @ 20 yards.)
3 x (80m, 10 x one-handed pushups, 60 sec Hammers/Blades @ 30 yards)
5 x (60m, 10 burpees, 45 sec Throwing @ 40 yards)
3 x (40m, w/ D reaction)
25 x Supermans
25 x DownDog Pushups
3 x (40m, w/ D reaction)

Unfortunately, we were running very late and had to speed things up at the end. Still, it was a solid effort overall.

Witch's Brew & Agility

Warm-up:

12:00 Elliptical Machine
Active Stretching

Witch's Brew (from RunJumpLift):

4 rounds of:
4 x Deadlifts
4 x Hanging Cleans
4 x Front Squats
4 x Push Press
4 x Clean & Press/Jerks
Rd 1: 85lbs, Rd 2: 105lbs, Rd 3: 125lbs, Rd 4: 115lbs

Tabata Agility Bounds:

11, 12, 12, 10, 13, 13, 12, 11

9:00 Exercise Bike

Iron Gym Circuit

Iron Gym Circuit:

6 sets of:
5 x Pull-ups (sets 1,4,7,10 regular, 2,5,8 hybrid, and 3,6,9 chin-ups)
10 x Push-ups
10 x Dips
10 x Swiss Ball Sit-ups

Just a little something before bed while JR was eating dinner.