Sammy I-V Workout

Warm-up:

5:00 @ 8mph
Active Stretching

Sammy I-V:

3x
50 Richochet Jumps
10 Push-ups
30 sec rest

2x
10 Side-Side Box Jump
5 Divebombers
30 sec rest

2x
10 On Box Jump
5 Pike Push-ups
30 sec rest

3x
5 per leg Low Squat Jump into Jump Lunge
10 one-hand push-ups (x5 each arm)
30 sec rest

3x
5 one-legged jumps with one step walk-up (per leg)
30 sec rest

1/2 Tabata Set of Split Jumps (:20 on, :10 rest)
24, 24, 25, 24
1:30 sec rest

3x
8 Consecutive Kangaroo Jumps
10 clap push-ups
30 sec rest

Abs:

1:00 Forward Plank
30 sec rest
1:00 Right Side Plank
30 sec rest
1:00 Left Side Plank

Single-Leg Squats and more

Warm-up:

5:00 rowing machine
Active Stretching

Single-Leg Squat Training:

2 Sets of:
6 x Negative Squats per leg
10 x Partial Squats per leg w/ 2x5lb dumbbells

This comes from an article recommended by Frostillicus entitled "The Best Exercise You're Not Doing". As it turns out, my right leg is considerably stronger than my left. I easily did 5 single-leg squats on my right leg, whereas I could not perform 1 with good form on the left. I'm going to attribute this gross imbalance to years of pivoting in Ultimate. Whatever the cause, it needs fixin'.

Tabata Chin-ups:

12, 8, 5, 4, 1, 4 w/ 50lbs assistance, 4 w/ 60lbs assistance, 4 w/ 70lbs assistance

Tabata Lateral Step-ups (per leg):

7, 7, 7, 7, 7, 6, 6, 6

Tabata Floor Wipers w/ 2x40lb dumbbells:

6, 6, 6, 4, 4, 4, 4, 5

Back Extensions:

1 x 50

Tabata Exercise Bike:

4 x 20 on, 10 off at level 10 of 20

Yoga Yahooie

I was still feeling pretty sore from the weekend, so when Mel invited me to her yoga class, I said 'sure'. It was a bit awkward at first since I was the only guy in the room, but I ended up getting some very good focused active stretching in and felt great afterwards.

1 hour of yoga (upward dogs, angry cats, hooded cobras, and flying vatskys)

21-15-9 plus

Warm-up:

8:00 Elliptical Machine (1st time. Figured I'd see what all the fuss is about.)
Active Stretching

21-15-9 for time:

Romanian Deadlifts w/ 2x25lb Kettlebells
Overhead Squat w/ standard bar
Total Time: 6:18

Tabata Push-ups:

38, 38, 30, 19, 11, 10, 10, 10

Seven/Forty Abs:

40 Standard Crunches
40 Crunches with Legs up
40 Leg Raises
40 Crunches with knees apart/feet flat
40 Crunches with knees apart/feet together
40 Right-side oblique crunches
40 Left-side oblique crunches

Sunday Terminus

Game time on Sunday morning found Pike with 3 guys anxiously pacing the sideline and hoping for their teammates to appear. We did finally get our full roster of 8, but not until after our opponents assessed a point on us. Harsh!

The weather wasn't much warmer this morning, but the wind was mostly gone so it felt downright balmy out there! It also meant we could run some spread and ho and actually play some REAL ultimate! We came up two points short in our first game, but we ran hard, made some sweet plays in the game and thoroughly enjoyed ourselves. Our opponents were shocked that we were running them the way we were despite having only 8. (big props to Dr. Tabata!!)

This landed us in the B- Semis against Under-Achievers. Ne1l was pretty beaten up at this point, after ruling all weekend, but AMP was done for the day so Ferf and Alex came over to bolster our roster a bit. At this point, the weather was actually starting to turn Southern. Layers came off, shorts came out. Nice nice!

This game was a lot of fun. Plenty of nice plays for both teams, lots of hard running and we won! My consecutive points played streak was broken in this game, however, as I lost out on a last back call and sat 2 straight points. What? We have subs who actually want to play???!!!

Anyway, the workout was 2 more games of ultimate. Even though the number of games was halved, I'd bet we worked harder today than Saturday just because of the bad conditions.

Overall, this was a great tournament for me. I got to work on a lot of things as, over the course of the tournament, I got to fill just about every role at least once. My confidence in my throws is growing, my vision is improving, and I got tons of work on my one-on-one cutting in the center of the ho.

Furthermore, this was an excellent test for this new workout regimen I've adopted. It definitely works. I felt great all weekend. True, I had to pace myself at times, but come on! 3 subs over 6 games!! And I was able to go all out in the last game of the tourney and still felt fast and explosive. Paganello is gonna be awesome!!

6 Dudes ...

Pike showed up at Terminus to 25 degrees, 30-40mph winds with 6 dudes. Awesome! Through some careful conniving, Will Reed managed to guilt Nick off of Love and onto our sideline, and with some dedicated captainly wooing, Dusty managed to get us local Atlanta legend, Schmidt. We've got enough to play and even one sub. Perfect!

The ridiculous wind made for that terrible bastardized version of ultimate that we've all experienced when even the best throwers cannot throw further than 15 yards upwind and teams are punting and zoning and chasing discs that have blown several fields away. Even so, that type of play probably helped our low numbers since it involved little sustained running and ample breaks in play to rest.

As for the workout part, we played four games (1-4 on the day) and, after sitting out the very first point of the tournament, I didn't take a sub all day.

Toothsome Twenty?

What? I didn't to 50 reps, so I couldn't really call it Filthy, now could I?

With 3 days before Terminus and a roster of only10, I went with a very light workout today - just enough to activate all the major muscle groups without taxing anything. Hopefully, that will give my body time to recover from the previous weeks' workouts while keeping my muscles strong and loose for Saturday morning.

Warm-up:

100 x Jumping Jacks
Long Active Stretching Session

Toothsome Twenty for time:

20 Box Jumps w/ 18-inch box
20 Jump Pull-ups
20 Kettleball Swings w/ 16lb ball
20 Lunges per leg (stationary lunges)
20 Knees-to-Elbows
20 Push-Press w/ standard bar
20 Back Extensions
20 Romanian Dead Lift w/ standard bar (replaced Wall Balls to get some more Hammy work)
20 Burpees (w/ a push-up for R-To!)
20 Kangaroo Jumps

Total Time: 7:06.69

Cool-down:

Long Active Stretching Session
Muscle-up Attempts
- I can get my chest over the bar, but not far enough to switch into a dip yet.

Hardest part of this workout was convincing myself to leave the gym. It was basically just a fantastic warm-up and I felt great afterward. I just hope that feeling carries over to Terminus.

Another Monday Workout

Warm-up:

100 x Jumping Jacks
Tabata Lunges (8, 9, 9, 9, 9, 10, 9, 9)
Active Stretching

Muscle-Up Training:

4:00 of 2 Kipping Pull-ups, 2 Dips
16 Total Reps

Tabatas:
Overhead Squat w/ standard bar:

18, 16, 16, 18, 16, 16, 13, 13

Russian Twists w/ 10lb dumbbell:

19, 19, 19, 18, 16, 15, 14, 14

Turkish Get-up:

10 per arm w/ 16lb kettlebell

Princeton Women's Practice

Mellen and I went down to Princeton today to lend a hand at practice along with a few other Pike and Wicked folks. I'm not sure if I actually added much to their practice, but I did get some work in during their scrimmage. Thanks to Mere & Raphe for the invite!

~7:00 mile (guessing on the distance and time based on what it felt like)

12 x 40/40 pick-up sprints (jog 40, sprint 40 w/ no resting)
15:00 of 3-man marking drill
1:00:00 or so of throwing

Pike Pick-up

Headed down to the Bryn Mawr Polo Fields this morning for some pick-up with the Pike crew and assorted guests. It was good to get out and play a little bit before going into Terminus next weekend, though the stiff wind made for some sloppy play. I had no drops, quite a few throw-aways, and more than my fair share of dumb-ass moves. All in all, I was pretty disappointed in my performance, but at least I got in some work; especially after 4 hours of meetings yesterday screwed me out of my gym time.

Workout:

2-2.5 hours of Ultimate