My Favorite Ultimate-esque Workouts

Field Tabatas: Two cones, 20 yards apart. Sprint from cone to cone for 20 seconds. At the end of 20 seconds come to a hard stop. 10 seconds rest. That 30 secs is one rep.

Technically a tabata is 8 reps of 20 secs on, 10 secs off, 4 minutes total, but I take some liberties on this. My favorite is 4 reps, 1-2 min rest, 4 reps, 1-2 min rest, 4 reps.

My other favorite is to do this with 4 people and set up a 20 x 20 box/field with thrower, marker, cutter and defender. Keep the positions for a 2 min tabata, then switch thrower/marker and cutter/defender. After 2 more minutes switch again along with positions.

Jog, Sprint, Stop, Walk: Four cones at: 0 ---10 ------------40----50 yards. Jog 0 to 10, sprint 10 to 40, walk 40 to 50. One rep.

I like to do a set of 8 reps at a time with 2 min between each set.

Constellation:

aaaaaaaaaaaaaab----7----c
aaaaaaaaaaaaaa|
aaaaaaaaaaaaaa7yds
aaaaaaaaaaaaaa|
X-----10yds---- a----7----d

Couple variations:

X to A, sprint A to B, backpedal B to A, sprint A to C, backpedal C to A, sprint A to D, backpedal D to A, sprint A to X

or

X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X

My favorite variation is:

X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X
10 secs fast feet
X to A then sprint A to B, B to A, A to C, C to A, A to D, D to X

2 min off

Repeat as necessary

Two Person Dump Huck drill
mini sized field 40x25 with players A and B
B goes backfield dump cut (start parallel, 3-4 steps upline, stop, backfield dump)
A throws dump to B and takes off deep
B throws deep to A, pauses, cuts in to the sideline opposite of where A is
A throws to B and jogs to dump position. Do not jog into dump cuts. Jog to where your ideal dump spot is, STOP!, and then make a real dump cut.

Field Workout: 05/04/11

Sorry kids, finals week. I also managed to mess my back up, perhaps doing the following workout.

10-30-10; cones at 0(A), 10(B), 40(C), 50(D)
jog 10, sprint 30, stop!, walk 10, turn, repeat = 1 rep
4 reps
90s
4 reps
90s
4 reps

(I really like this pattern. Because its the first part of the workout the first two sets aren't bad, but its a good workout. The last set is hard. Stopping that many times gets to your quads)

4 mins

5 Reps For Time (RFT)
1 rep =
15 yards of burpee broad jumps (same as two weeks ago, but try to gain as many yards as you can on the jump), whole foot has to cross the 15 yard "line" if not, do another burpee
15 yard sprint back, 15 yard sprint out

(Finished it in 1:50~ This was really hard. My legs were screaming 2 burpees into the 2nd set. I had a big advantage in that I probably did 7-10 less burpees than my main competition, who crept ahead till the last set, which I plowed through for the win.

4 mins

Little Dipper:
d 7yd c

7yd 7yd

a 7yd b

15 yd

x

x, a, b, a, c, a, d, x = one rep
one rep
10s fast feet @ x
10s rest
one rep
10s fast feet

90s

repeat

60s

repeat

30s

repeat

(fast feet are a deceptively hard part of this workout)

5 minutes

Two Man Dump Huck drill
mini sized field 40x25 with players A and B
B goes backfield dump cut (with upline fake)
A throws to B and takes off deep
B throws deep to A, pauses, cuts in for A
A throws to B and jogs to dump position
repeat
1 rep = 2 deep cuts, 2 dump cuts, 2 incuts

rep

60s

rep

60s

rep

(really hard if your partner is making you chase down hucks)

6 in 60
Start in pushup position
Down when time starts, hold everything an inch off the ground
1 rep = hold for 9s, up and hold for 10th second, back down on 1st second of next rep
1 set= one minute

set

30s

set

(1st set was good, second set was garbage)

done

Track: 04/28/11

Oh the track. I hate it so much. I have no one to blame but myself, for many reasons really, but most importantly cause I made the track workout.

400, 90 secs, 400, 90 secs, 400
72, 73, 77 (I was screaming down the straight for the last rep and when I looked at my time I was astonished to see 77, but then I remembered that 200 m before I had almost stopped cause I felt so shitty. Looking at that time, I might as well have)

5 mins

200, 60s, 200, 60s, 200
32,33,32 (a monsoon blew through during my second 200)

100m, 30s, 100, 30s, 100, 30s, 100

I hate 100's. They are short enough that if you aren't going full speed you feel like you are not getting a good rep in, but long enough where if you do go 100% your wiped for a good minute or two. I suffered through these.

Point Gone Bad (yes I am ripping off cross fit)
cones @ 0yds and 20yds
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 40
repeat

5 mins

Come back cuts
3 x's:
0,7,07,0,14,0,14,0, deep cut

Done

Field Workout: 04/21/11

Active Warmup

30 yard tabatas: Cones @ 0 and 30 yds
4,3,3,3 on pretty much all sets

3 minute rest

repeat

3 minutes rest

repeat

6 minute rest

As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)

= 5 reps plus one burpee

3 minutes

Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3

A <--10--> B

X

C D

Make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes
4,4,4

5 minutes

5 rounds for time: record your time
10 push ups
10 lunge jumps
10 situps

Didnt keep track

field workout: 04/10/11

Sorry for the hiatus...who am I speaking to? I guess I am apologizing to myself. I played disc golf at fools and was just lumbering like an exposed brontosaurus through hordes of velociraptor/poison ivy. We even mentioned it at the time, but it just seemed too early for poison ivy. Sure enough on Sunday night I start to get the tingle. Its a slow burn for me. I took Monday off cause I had tons of school work to make up. In between my fingers was getting red and angry. Tuesday it felt worse than it looked so I took that day off too. Wednesday morning and I couldn't even approach a fist with my right hand because there was poison ivy bubbles in between half my fingers. I get miserable when I have poison ivy. Miserable and completely crazy. I took everything to the dry cleaners. I threw shoe laces away. I actually haven't touched the shoes or cleats I wore to fools they are on the floor next to the door. Alexis is supposed to do something with them, but I think she forgot. It spread, not in bubble form thankfully to my thighs, neck, bicep and even creeped up onto my face. It was a lot less worse than it sounded or at least with my history of poison ivy it was a very minimal case, but I swear it gets worse and hurts more with exertion so I took it easy.

On Monday I did not have to go to Rutgers so without the gym at my disposal I tried to get up for a field workout. I got to prospect park and there were 1000 asians tossing frisbees. Weird anywhere else, but this is just Stuyvesant HS. So I threw with a 17 year old for a good 10 minutes and then rattled off something like this:

cones @ 10 yds, 20, 30

suicide
rest
0,30,0,30,0,30,0,30,0
rest
suicide
0,30,0,30,0,30,0,30,0
rest
suicide

My hips weren't opening up on the sprints so it wasn't a great workout. Good limbering up though.

the "0,30,0,30,0,30,0,30,0" got me thinking about how to make team workouts fun in the spring. One of the reasons crossfit is marketable and appealing is because in many cases it is measurable, not only can you see personal increases, but you can match yourself up directly with another person. My idea is that for the team ultimate workouts that I make up in the spring, I am going to dabble with some crossfit measuring ideas for ultimate workouts so that everything is reportable and competitive.

The "0,30,0,30,0,30,0,30,0" got my attention because what if the workout was As Fast As Possible (AFAP) "0,30,0,30,0,30,0,30,0 and 10 seconds of rest x 6" You wouldn't even have to stop the watch, just take your total time and subtract 50 secs from in. Or AMRAP 30 yards sprints in 30 seconds or a 1 minutes, etc. Things to think about.

Field Workout: 03/17/11

Nothing crazy, just getting my legs under me for Fool's Fest domination. I actually should be focusing on cardio, not short burst/change of direction stuff. It just feels so good to be outside.

active
3 x (6 x jog 10, sprint 30, hard stop, walk 10, turn around, repeat) couple minutes rest after each rep
3 x O points (sprint 5 out, 10 in, 5 out, jog 10 out, sprint,5 out, 10 in, 5 out, jog 10 out, sprint 5 out, 10 in, 30 out) with decent rest

Not much time to do anything else