Summer League: Thur 07/31/08

I played summer league at about 85%. Of course we didn't have enough people to play a real game. I felt ok. I am gonna ice again today after work and then we will see how Saturday goes.

Sore: Tue 07/29/08

My groin is still in rough shape since wildwood. I iced the last two days and will start with heat today. I want to go to the gym tonight to get some upper body and abs in and maybe some jump roping. Im hoping I will be fine for Saturday.

Wildwood: Sat&Sun

A fun, but ultimate wise, uneventful weekend of ultimate. I did manage to strain both groins muscles very well.

gym: thu 07/24/08

My groin is sore from the Monday workout and then playing summer league, but I wanted to get in the gym because although my plan is to get in the track workout tomorrow, I dont think I will have enough time before leaving at 1 for wildwood.

warmup x 3:
jumprope - 50 regular, 20 left, 20 right, 10 double unders
active stretch
hit the heavy bag - i want to start doing this more often cause I dont have much of an upper body warm up
push up variations

circuit x 3:
10 jump squat @ 135
6 push press @ 135
8 reverse lunge from defecit @ 30
6 physio ball pushups
8 one legged squats
8 pull ups

In an ideal world I would follow this up with some heavy weight, but in my world it was 8:15 pm, Alexis was waiting for me downstairs and I was starving. Still felt good to get through a rough circuit.

Summer League: Tue 07/22/08

We lost a summer league game and I had a terrible first half leading to a deficit we couldn't get out of.

We have another game on Thursday. It is hard to get into a positive mindset when you constantly are playing super savage 6 vs 7, but I need to have some goals for Thursday.

Speed and Power: Mon 7/21/08

cause turning makes you weak.

Sweet weekday night I have wrestled you back away from work for a couple days.  

active

plyos:

(4) 15 yards high knee skips

(4)  10 lunges jumps alternating legs

(4) 3 x jog 20, jump as high as you can

(4) 2 x sprint 20, jump as high as you can

speed:

(2) 15 yard sprint from chest

(2) 15 from 4 point stance

(2) 15 from 3 point

(2) from standing

 

power: 50 lb weight

(4) 2 x 20 yard sled drags

(2) 2 x 20 yard reverse sled drag

The Whole Thing:

(2) 10 walking lunges 50 lb plate overhead, 10 plate push press, 20 yard sled drag, 10 push! ups, 10 50 lb front squats, 10 50 lb power cleans, 20 yard reverse sled drag, 20 yard sprint

Throwing: Sun 07/22/08

I did an active with jumping rope, dynamic stretches and pushup variations then:

10 straight flick hucks
10 s cut flick hucks
10 IO flick huck
10 backhand straight hucks
10 backhand S cut hucks

between each I would try to get some plyos in and make sure I chipped back to the pile.

Track: Fri 07/18/08

Man it is hot out. Hot and humid. The heat died down mid way through the workout, but the humidity stayed.

4x200 meter, with 75 seconds rest. 4 minutes.

2x300 meter. 2.5 minutes, 4 minutes.

4x200 meter, with 75 seconds rest. 5 minutes.

4x200 meter, with 90 seconds rest.

30,30,30,30,44,44,32,34,33,32,32,32,32,31

I stopped doing track workouts around this time last year. I think I hit a wall last year after such an active spring and early summer and my interest wained. Im still raring to go I think thanks to constantly mixing up the workouts.

SPAQ: Wed 07/16/08

regular active

20 minutes of ladder

10 minutes of cone drills

25 minutes of sprinting:
10x20x30 suicides: 1:30 between each
(2) suicides
(2) 2 x sprint the 10's, jog the 20's, sprint the 30's
(1) 10x20x30 (30 sec break) 10x20x30

O points: 1:30 between each
(3) sprint 10 out, sprint 10 in, sprint 5 out, jog 10, sprint 10 out, sprint 10 in, sprint 30 out

D points: 1:30 between each
(3) 5o yards @ 75%, 10 sprint out, 10 sprint in, quick feet for a full stall count, 10 sprint out, 10 jog/backpedal, 5 sec break, 10 hard in, 10 hard backpedal, 30 hard out

navy seal

Weights: Tue 07/15/08

I really wanted to do this on Monday, but I got out of work at 7:30. Today I wanted to get out by 5, but at 5 I had to completely re-write a newspaper article for the week's paper cause that is how you get stuff done in Chelsea, you write the article and then they copy and paste it. Definitely makes sure you aren't misquoted. I didnt get out of work till 6:45 pm, blah.

warmup:
3 x jump rope - 10 regular, 10 knees bent, 10 alternating feet, 10 left foot, 10 right foot, 10 double unders

plyo/upper body circuit:
(3) 8 jump squats, 8 1 armed incline bench, 16 alternating leg bench step ups, 8 pull ups, 10 alternating leg jump lunges from defecit, 10 push! ups

power:
hanging cleans
deadlifts

sprint workout tomorrow so I didn't want to go crazy.

track: Sunday 07/13/08

5x200M. 75/75/75/75/5 minutes rest.
1x400M. (Run at your 200m pace). 5 minutes rest.
5x200M. 75/75/75/75/4 minutes rest.
4x200M. 90/90/90/Done

32,30,31,30,30,67,33,33,34,34,34,33,31,33,30

There was a tough tail wind that made a pretty discernible pattern on the 200's especially the 1st and 3rd sets. This was killer. It's one of those where after the 1st set you know you gave a lot trying to keep up with the times you want and it will only get tougher. I was content with my 1st set and was looking to keep it around there. I really wanted to break 70 on the 400, but the 67 took a lot out of me. The second set of 2's is all about survival while trying not to slip into the 34,35 level, which of course I ended up doing. The 2nd 33 on the last set was the one I wanted back cause if i had enough for 30, even if it was wind aided, I had enough for 32 against the wind.

Last years times on July 10th:
31,31,31,31,32; 73; 32,33,33,33,33;34,35,33,31

sprints: Saturday 07/12/08

Finished up my workout started on Friday.

regular active warm up

sprint workout (90 secs between each rep)

10x20x30 suicide

10x20x30 suicide

(2) 10x20x30, sprint the 10's and 30's jog the 20's

(2) 10x20x30, sprint the 10's and 30's jog the 20's

10x20x30 (30 secs) 10x20x30

This just completely kills me and 5 minutes later I have nothing left. I need some partners to fire me up for another set of these.

agility: Friday 07/11/08

warm up:

5 x's

1 min of jumprope: 20 reg/20 left foot/20 right foot/10 doubles. If I did it right I could finish with time to spare. I think that happened once.

2 min of dynamic stretches: 1 min at a time of knee to chest, heel to butt, lunges, over a fence, etc.

10 upper body reps: pushups, scap pushups, high butt pushups, explosive pushups and one more type

A great warm up but the only problem is that I had an hour and after this warm up and a couple more dynamic moves 30 minutes have gone by so I only had time for the agility drill from last week, this time with 1/4 full water bottles instead of tennis balls.

Deck o' Cards: Thursday 07/10/08

To much work this week. I wanted to get out early today to do a sprint workout, but it is just to crazy. I got to the track at 5:05 pm with a meeting at 6:00 pm and new I couldn't do it so I hightailed it home, changed, got my cards, headed up the hill, did a quick warmup and busted out the deck of cards workout. I don't know if I detailed this before:
spades-squats
clubs-crunches (in this case row boats)
diamonds-pushups
hearts-burpees
aces=15
face cards=10
1-9=1-9

time:
18 minutes or so, better than the 19 minutes I did in May.

spaq: Monday 07/07/08

It was steamy, even at 7 pm.

mobility x3:
jumprope
20 regular, 20 left foot, 20 right foot, 10 doubles/singles
lunges/side lunges/ front squats (switch each time time through so each done once)
20 pushups

active warmups

sprint workout: 1:30 between each rep
2 x 10-20-30 yard suicide
2 x (10 yard suicide sprint, 20 suicide jog, 30 suicide sprint) x 2 = 1
1 x 10-20-30 yard suicide 30 second break 10-20-30 yard suicide

power workout:
(2) 2 x 20 yard tire sprints
(2) 2 x 20 yard sprints start sideways
(2) 2 x 20 backward drags

strength workout:
20 yard lunges with 50 lb plate overhead
10 50 lb push press
10 50 lb front squats
20 yard tire sprint
20 pushups
20 yard backwards sled drag

Not as bas as it looks. Could have added some ab stuff.

track and agility: 07/06/08

Got on the track for a good 1/4 of a workout. After some active warm ups and plyos I got into some jump roping. I did 6 minutes of 30 seconds off, 30 seconds medium, 30 seconds fast. I am getting better, but I only think I did one full minute of jumping.

Got up to speed a few times on the track. Hit a 31, 50 and 72, on a 200, 300, 400 respectively and then did a couple more, but I just wasn't feeling good or it.

Boston Ultimate: 07/01/08

I made the team. Goals to follow for July.

speed and agility: 07/02/08

Warmup

Agility Ladder workout (generally twice through for each rep):

one step in each.
two steps in each -- leading w/right foot.
two steps in each -- leading w/left.
two in, two out -- leading w/right.
two in, two out -- leading w/left.
two in, two out -- leading w/right (slalom style -- trying to maintain upper body facing down the ladder while your lower body swings -- easier to demonstrate than describe)
two in, two out -- leading w/left (slalom style)
two in, one out.
two in, one out -- but this time, lead with your outside leg first (so if you start on the left side of the ladder, start with your left foot in this time; cross-over style).
three steps in each

two in, one in (1-2-1).
Sideways, one foot in each box. Start w/right foot in first box; place right foot in box 2, left foot in box 1; shuffle. (2 times, then turn around, lead w/left foot).
Sideways, two feet in each box. (2 times, then turn around).

Sideways, stand w/ladder to your left. Left (front) foot in front of ladder; right (back) foot in ladder, left foot crosses over to behind ladder, right foot in ladder. (Right back foot always stays in ladder, left foot alternates from front to back). Then, change directions.

Sideways, stand w/ladder to your left. Reverse of the previous. So, left (front) foot in ladder; right (back) foot in front of ladder; left foot in ladder; right foot in back of ladder. Then, change directions.

Sideways, two steps in, two in front, two in, two behind, two in, two in front, etc. Then, change directions.

Agility work with tennis balls:

Six goaltimate cones in a rectangle, tennis balls in five of them. Shuffle/sprint starting at the open cone and proceed to a cone with a tennis ball; take ball and shuffle/sprint/backpedal back to empty cone; place tennis ball in cone; repeat by shuffle/sprinting/backpedaling to next cone, until you have completed all six cones; tag out to partner. Repeat 4x with breaks.

Plyos:

6 Hurdle Hops at 24 inches: Everyone was able to do these once we got the spacing down. Holzer was clearing them easy, but got to close on one of the two-at-a-times and managed to end up perched and perfectly balanced on top of one of the hurdles for at least 3 seconds.

(2) 1 hurdle at a time trying to land on your toes as quiet as possible

(2) 2 at a time trying to land quiet on the 2nd

(1) 6 in a row

2 inchers: get in an athletic position (knees slightly bent, chest up, feet at shoulder length) and pump your feet as fast as you can getting them 2 inches off the ground until you feel your pace cracking. Paul and Jeff could do around 8-10 seconds, the rest of us around 6.

(3) no arms

(3) slow arms

(3) into 15 yard sprint

20 yards forward, 10 yards back of high knee skips

(2) 5 standing long jumps

20 yards of diagonal one legged jumping

Speed:

(4) 10 x 20 x 20 shuttles

(2) on stomach to 15 yard sprint

(2) sprinter stance to 15 yard sprint

(2) backpedal to "

(2) jog into "