Pick-up Sprints

Warm-up:

Run, 1 mile
Active Stretching

8 x 200m Pick-up Sprints:

Walk 50m, Jog 50m, Run 50m, Sprint 50m

8 x 100m Pick-up Sprints:

Walk 25m, Jog 25m, Run 25m, Sprint 25m

Run 400m

Fran

Warm-up:

Running, 3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching

Fran:
21-15-9:

Thrusters, 95lbs
Pull-ups
Total Time: 9:25

Core Workout:

30 x Good Mornings, 45lbs
1:00 Holding Tuck Position while hanging from Pull-up bar
60 x Inclined Sit-ups
30 x Back Extensions w/ 25lb plate

6:00 Exercise Bike

Deadlifts & Plyo Box Runs

Warm-up:

2500m, Rowing MachineActive Stretching

WoD:

21 x 155lb Deadlift50/leg x Plyo Box Run 18 x 155lb Deadlift50/leg x Plyo Box Run 15 x 155lb Deadlift50/leg x Plyo Box Run 12 x 155lb Deadlift50/leg x Plyo Box Run Total Time: 14:04

10:00 x Exercise Bike

Biking and Agility

In the past week, they oiled and graveled all the roads near my house which has basically rendered my road bike useless.  To get myself to the fields, I went with my old mountain bike, a Giant Iguana that my parents gave me as a 12 year birthday present.  It's a _little_ under-sized, but gets the job done.

Warm-up:

2.2 miles biking
Active Stretching

Agility Ladder:

30 minutes of drills on the agility ladder

Cone Drill #1 (demo):

12 reps

2.2 miles biking

Sectionals, Day 2

After a nice first round bye, we started the day off with two final pool play games against the 11th and 14th seeds (I think) before the final against Slow White.  After losing to our crosstown rivals twice at Chesapeake, we were eager for some revenge.  And so we came out and promptly got scored on and broken to go down 2-0.  After that initial hiccough, the O steadied and we traded points until 6-4, at which point, our defensive pressure started opening up some cracks.

We battled back to tie the game 7-7 and proceeded to score 3 straight goals (called back for offensive foul, pick, offensive foul), before finally scoring one that counted to take half 8-7.  The sequence to end the half seemed to shake Slow White and from there, it was all Ghosts.  We went on a 10-3 run and took the game 14-9.

On a personal note, I played much better this time around and felt stronger, faster and more agile, but though my footwork is improving, that first layout catch-block still managed to elude me.  I felt like I was in position a couple of times but didn't pull the trigger fast enough and missed the opportunity.  Somewhat surprisingly, O seems to have come back much more easily.  I felt confident cutting down-field as well as handling on occasion for the D line.  Top gear is also still not where I'd like it.  I had a few full field sprints with cutters and while I felt I should be able to blow past them with ease, it was a struggle to stay even.  I'm not sure how much of that is physical and how much of that is a reluctance to open it up.  Either way, there will be lots of sprint and agility work in my future.

Sectionals, Day 1

I'm not sure quite how, but I managed to get completely lost in Devens and ended up arriving at the fields right before game time.  That was about the extent of the drama for the day as we rolled through our opponents to go 4-0 on the day.

Speed and Agility

I biked to the SuCO track only to find there was a field hockey game in full swing, so I turned around and biked up to the upper intramural fields to do my workout.

Warm-up:

2.5 miles biking
Active Stretching

45:00 Agility Ladder

Flying 30s Workout:

Plyo Warm-ups, 30 yards
3 x Accelerators, Accelerate smoothly for 30, then stride 30
3 x 30 yard full sprint
3 x 60 yard full sprint
3 x 90 yard full sprint

2.5 miles biking

Snatches, Pull-ups & Tabatas

Warm-up:

10:00 Rowing Machine 
Active Stretching

21-15-9:

Right Arm Dumbbell Snatch, 20lbs
Left Arm Dumbbell Snatch, 20lbs
Pull-ups

5:00 Exercise Bike

Tabatas:

Chuck Kellers (agility: jump laterally back and forth over plyo box)
Double Unders (aka: Tabata self-flagellation)

4:00 Exercise Bike

Biking and Track Workout

After two weeks of nothing, I was itching to get out and do some work.  Next weekend is sectionals, so there's not much time to work with.  I hoped on my bike and rode 2.2 miles up over the mountain and down to SUNY Oneonta's track where I did the following:

Warm-up:

Active Stretching
1/2 Mile Run

4 rounds of:

Sprint 200m
10 x Sit-ups
10 x Push-ups
10 x Burpees
10 x Squats

My original plan was to do 8 rounds of this, but a huge thunderstorm blew in and I had to bug out since I didn't want to be on a mountain top in the middle of it.    Before leaving I decided to test things out with one full sprint 100m.  I felt some soreness and tightness out of the block, but once I got up to a full sprint, I felt pretty good.  The last 20 yards, I was able to push to a higher gear which I sorely missed at Chesapeake.  I'm going to need to hit that repeatedly and effortlessly by Regionals if I'm going to be able to truly play my game.  After that, it was back on the bike to race the storm home.  I had just crested Blend Hill, when the rain began, but was able to make it home before the true nastiness began.  It retrospect, the storm may have helped me out.  It may not have been the best idea to push the knee that hard on Day 1.  Time will tell.  Lots of icing and stretching followed since I plan on hitting the gym tomorrow.

Knee Time

Some time on Saturday of Chesapeake, I apparently did something not-so-great to my right knee.  I had Mary Ellen check it out and her diagnosis was a mild bruise, sprain or strain to the inside of my knee where the MCL and hamstrings tie in and she advised I stay off it for a couple of weeks.  Grrr...

So, with the exception of 3 straight days of moving, and the hauling of stuff that moving entails, I did my best to let things heal up a bit.  I did a lot of stretching, movement exercises, and some body-weight work, but not much else for two weeks.  It was hard to sit out like that, especially after Chesapeake.

I felt like I did a good job building up a strong base leading into Chesapeake and that the tournament itself was a boost to my fitness, so to sit around and watch that atrophy sucked.  So instead of getting fast and agile for Sectionals, my goal changed to getting healthy.