Wildwood, MCUDL

2 days of fun in the sun, I tore my body up a little but had a great time. I loved playing competitive, but playing non-comp in between my real rounds was not as much fun. I would like to write about it more, but I'm packing for Furniture City.

At Mercer Monday, we played Big Stick. I got roasted by an aging club player, played okay overall. On Wednesday, we played a bad game against Roots of Rythm...I played better, skied two guys at once (and another guy later), moved the disc pretty well, but the team sucked. Oh well.

Pike tournament this weekend, so excuse me--that's where my focus is right now. Back on the O-line, baby.

Pike Workout

7x(1:00 easy, 2:00 hard) --aka 21 minute tempo run

Total distance: ~3.0mi

No iPod, no excuses.

"Ain't that why we came? and if not, then why bother?"

Seven-Thirty

30 DB bench press, 20lb
30 overhead squat, 20lb
30 crunches
30 lunges, 2x20lb DB (15 each leg)
30 pushups
30 squat-thrust-jumps
30 DB push-press, 15lb

Total time: 9:07

I felt good during the pushups, but the push-presses weren't fun. I tried to take as few rests as possible, and got through bench, crunches, lunges, and pushups without any. The rest were harder.

My hands hurt

10 pullups, thumbs underneath bar
5 swingset pullups (gripping the vertical chains between two swings)
2x(4 hanging knee-raise, 4 hanging leg raise)
3x16 second holds on fixed rings
2 trips around the jungle gym
12 DB RDL each leg, 15lb
ab circuit

I realized after finishing my last "exercise" that I had ripped off the callouses of my left hand. The holds were painful, and so were the chain pullups...and swinging around the jungle gym. Definitely worked the forearms and shoulders, and abs a little bit (hence the additional ab work). I wish it wasn't so hard on my hands.

Yoga

60min yoga

Get in shape.

3x(15 backhands, 15 walking lunges, 15forehands)
rest
1mi in 6:37 (3:34, 3:03)
rest
1x400m in 107.66
rest
1x400m in 106.16
rest
Sprint-throw drill: 7 discs are arranged along the front endzone line of a football field, 5 along the 5yd line, 2 on the 10yd line, 1 on the 15yd line. A folding chair is set up as a target on the back line of the endzone (10yds away from the nearest disc). Start at the 15yd line, sprint to a disc, throw it at the target, sprint back to the starting line, repeat. Alternate between forehands and backhands. Finish is a sprint back to the 15yd line and a hammer to the target. Total yards run: 330

My throws were awful during the first "drill". I felt tight and weak stepping out to throw, but I made sure to make a real fake before each throw. My throws in the final drill were much better, and I hit the target with a flat throw on each one (the hammer was on target, too). I was really tired though, and was having a hard time running in my final cuts. After the workout, I long-snapped for my girlfriend's younger brother, and then tried to catch his punts. I missed most, but got a couple. It was pretty neat, and makes me think a little more about cross training.

Run

1mi in 6:57
1mi in 6:39

Tabata Pushups: 20, 15, 8, 5
Tabata abs: 16 double crunches, 15 double crunches, 18 twist crunches, 10 situps

My back is very sore, but I'm not entirely sure why. The sprints yesterday?

Summer League

Lost 6ish to 15 to CHS. Really out of sync, significant miscues, inexperience on the field, etc.

After the game, we did 10 or so 40yd sprints. I think I won all of them, except for the ones where we started from a backpedal. It felt good to lead the pack, but my knee hurt a little in the evening, so I iced it.

Get in shape.

Wall sits: 4x(60sec on, 60 sec off)

12 2-leg DB RDL 15lb
12 straight leg deadlift with 25lb DBs
8 overhead squats, 50lb
12 DB shoulder press, 15lb
12 DB trap deadlifts, 25lb

12 DB high pull to shoulder press, 25lb
12 single-leg stepups
12 2-leg DB RDL, 25lb
8 DB overhead squats, 15lb
8 BB snatch to overhead squat, 50lb

Turkish Getups, 25lb DB, 12 each side

Run

3mi in 23:24

(2mi in 15:41, 1mi in 7:43)
That final mile is the same final mile as in my 2mi jogs, from the train tracks across Morristown Rd to my front door. It's all up and down hills, and more up than down. The first 2mi of my run today was primarily downhill, though. I could feel my knee sometimes, and it makes me wonder whether my gait has changed. It doesn't really hurt, though, I can just feel it.

MCUDL Canceled

So we got some of the guys together for 90 minutes of throwing and drills, instead. Not real real difficult, but some of it got the blood moving--dishy drill, comeback drill, redemption, cut/defend with a thrower/mark, and some mini. Plus we made a new throwing game--the thrower stands 20yds out from a lacrosse goal, and has to throw a "completion" into the goal past a mark (no sliders or rollers, no upside-downs). 3 shots each, most points wins, shootout for ties. I won this game--and redemption, too!.

Get in shape.

8 DB bench press 25lb
8 overhead squat 18lb
8 decline front lunge
16 exball crunch
8 DB bench press 25lb
8 overhead squat 18lb
8 decline front lunge
16 exball crunch
8 DB oush press 25lb
8 DB bench press 25lb
8 overhead DB squat 10lb
8 decline reverse lunge
16 exball crunch
2x8 DB push press 25lb

30 minutes yoga

2mi jog home (7:50, 8:09)

Get in shape.

60 minutes yoga

2mi in 14:49

1:37, 1:49, 1:50, 1:54
1:54, 2:02, 1:58, 1:41

12 90degree pullups
8 close mixed grip chin-ups (4 each side)
2x8 incline pullups

My shins hurt a little--new shoes, ran on a track--and I felt a little out-of-practice running, but it was okay. I plotted out my route to getting back into shape for the fall. Knee/tibia still healing, it was feeling good until I banged it on a cabinet earlier. Ouch.