Practice, League Semis

Practice was sweet. Warmup, O vs D scrimmage. We didn't really keep score, but the O line won--the D team didn't have as much depth tonight. It was fun and challenging, I got more pressure from one player than I expected. I got two handblocks on the marine, played some good but also some mediocre D. Too many dumb choices on offense, but I suppose I don't even have to say that.

At indoor league I felt off my game, tired from the scrimmage and unadjusted to the small field. I had a rough time matchung up with Mio, and felt like I didn't contribute on offense as much as I usually can. We went down by a lot in the beginning, 2-9 before we started to come back. Eventually we tied at 15s and 16s, but with only 2 minutes left and a bad turnover or two we couldn't get the win. Oh well, consolation game next weekend.

and Ultimax this weekend...

Climb, Throw

1 hour climbing, made it up the white G4 that I was so close to defeating last week. It took a couple breaks, but I don't think I cheated by riding the rope up--just occasional rest. Obviously did some other routes as well, but took it easy overall.

Then I took a short light jog, hopped a bus to Busch and grabbed a section of UPark with Abe to get some throwing in. We tossed for around 45 minutes until he had to go, whereupon I threw by myself for 10 waiting for the Marine to show up. Once he did, we got in 45 minutes of hucks. I'm feeling a little more warmed up for this weekend, although my low flat backhand is still MIA. We'll see if he shows up in NC when I need him.

Dayum, Son

Skipped the sprint workout this morning so I could write a paper. Obviously, I had to make it up this evening. So here is what DB and I busted out before the playbook meeting.

4x(25yd sprint, chop step, 25yd sprint back)
at 50%, 60%, 75%, 95% with 0:45 rest
2:00 rest
4x(25yd sprint, chop step, 25yd sprint back)
at 95%, 75%, 60%, 50% with 0:45 rest
2:00 rest
4x(0:20 marking shuffle, 0:20 wall sit, 0:20 throwing pivots)
2:00 rest
8x(25yd sprint, 5 clap pushups, 25yd sprint, 5 clap pushups)
at 90% with 0:45 rest

At playbook we went over some basics of handler O, cutter D. For the A-team, this weekend will be about gelling as a team, shaking off the rust, seeing some of the new guys in action, and finding that groove again. For me, this weekend will be about executing on offense, being efficient with my choices, and getting the most out of any time I spend playing defense--playing within the larger team defense but trying to take my man out of his comfort zone as much as possible. In order to prepare for these challenges, I intend to get a lot more throwing in before the weekend. Practice Thursday night is planned as a mini-tournament, so that should get me up to speed--especially with Indoor League Semifinals following.

Gearing up...

Looking Forward

So, I rested the whole weekend in an attempt to recover from illness. Except I didn't get much sleep and I had a little much to drink on Saturday night for it really to be considered recovery-time, but I think the weekend helped me decompress from classes, something I feel the need to do regularly. Today, to get back into it a little as the week ramps up for our first spring tournament, I hit the gym with DB and DW.

Incline bench: 10 at 45, 8 at 75, 8 at 95, 6 at 115lb
Med ball twists in backhand lunge, 15 each side at 10lb
Med ball twists in forehand lunge, 15 each side at 10lb
Med ball throwing pivots, 10 each side at 10lb
Medicine ball throws/slams (various)
8 pullups at +10lb, progressively larger ROM
8 pullups, progressively smaller ROM
6 clean and press at 95lb
6 clean and press at 105lb
6 clean and jerk at 115lb

dinner...

2 hours of climbing. Felt pretty good.

Ugh

It's 40 minutes before our circuit workout and I'm laying in bed, clutching my stomache and wondering how long it will take for the pain to go away. A large part of my brain believes that it will not stop hurting unless I go to sleep, and I don't have enough time to fall asleep and then wake up, pack my shit, and get to the gym. So after much debate I decided to lay in bed miserable for another ten or twelve minutes, do the aforementioned things and hopefully show up on time. I did not dress warmly enough and got blasted by icy wind the whole walk there, making me feel even worse. I missed the beginning of the warmup so was only able to get in an abbreviated little thing that left me worse off, or at least my legs told me so. Then commenced the muscle-building things, quad-heavy work that was perfect because, guess what part of my legs hurt the most. 10 reps each leg for step-ups, big step-ups, twisting step-ups, step-downs, calf raises, single leg quarter squats, and then 20 low box jumps.

Then circuits. 2 rounds of 1:00 on, 0:10 rest: jumping jacks, split jumps (fast, not low), pushups, R single leg pumps, L single leg pumps, plank, mountain climbers, wall sit, lunges, calf jumps around the corners of a box. 2 minutes rest, then do 20 reps of each exercise as fast as possible (skipping plank and wall sit).

Then indoor league. I felt sick and sore and dog-ass-tired, but I forced myself around the field on most of our O points, scored a high percentage of them, and played decent D whenever we turned it. Made a couple bad throws, a couple strange decisions, and failed to realize Dono would catch up on the forehand huck to our slow guy. But I caught some hammers, maybe got a D? and had fun, despite the miserableness. We won by "one," although I think we were ahead by a few more early in the game.

Now I regret at least one of those things. I need to rest.

Team Workout, Team Run

4x180yd sprints (50%, 60%, 75%, 90%) with 30 seconds rest
2 minutes rest
30yd sprint, 10 pushups, 30yd sprint, 10 pushups
30 seconds rest
30yd sprint, 10 lunges, 30yd sprint, 10 lunges
30 seconds rest
30yd sprint, 10 split jumps, 30yd sprint, 10 split jumps
2 minutes rest
3x(20 seconds split jumps
20 seconds wall sit
20 seconds marking shuffles)

3mi in 20:30 (10:30, 10:10)
--this time may not be accurate.

Up in Two

Three hours of climbing. Finished by making it up by G0 with only 2 footholds (though I used a lot of smearing). Frenchy did it too, and he was able to plant his first foot a little higher than mine so it was even easier for him. I'm slowly gaining technique, but somehow it seems like I'm losing strength or grip endurance...very strange.

Team Lift, Practice

Overhead squats: 8 at 45, 8 at 65, 8 at 85lb
Back squats: 3x8 at 135lb
Bench press: 2x8 at 115, 4 at 125, 5 at 115lb
Weighted calf raises: 3x10 each leg at 45lb
Medicine ball extensions: 10 each side
10 torso twists in a backhand lunge
10 torso twists in a forehand lunge

and I showed up at practice today to play. 40 degrees and not too windy. Warmup, thrower-marker drill (I felt money in this), O/D scrimmage to 3 (we won 3-0), 4-lane deep drill (the hucks sucked but otherwise it was good), O/D scrimmage to 3 (we won 3-1), punishment, O/D scrimmage to 7. We went down be a couple, ran off 3 (?) in a row to make it 6-4, let them bring it to universe point but then won with the pull play (JK to me to DB to John Liu). I felt strong in my cuts, played good D (especially on dumps), withstood some big pressure from the marine, layed out backwards for a goal that was called back on a travel (then I got open and scored anyway), got a run-through D and then threw a huck goal to JK, and in general had a lot of internal excitement that translated into calm intensity on the field. I threw two glaring turnovers, both breakmark forehands that got picked off by a poacher who was more heads-up than I had hoped--one was intended for the ace, the other was on the goal line. I'm already hungry for more.

Team Lift, Pickup

Pullups: 4 L-hang/4 knee-tuck, 8 dead hang, 6 top-half only
Deadlifts: 10 at 135, 10 at 155, 8 at 165lb
High Pulls: 10 with 45lb BB, 10 with 25lb DBs, 10 with 30lb DBs
3x10 leg raises on the dip bars
45degree back extensions: 10 at body weight, 2x10 at +25lb
3x8 each leg lunge with shoulder press, with 25lb DBs
3x10 shoulder raises (forward and side) with 10lb DBs
Angry Dave Abs
25 pushups, right leg on left heel
25 seated medicine ball situp/throws with partner
25 pushups, left leg on right heel
25 exercise ball crunches
25 pushups

Then almost two hours of 5v5 Boot, with a long break after the disc jammed my left thumb. It felt okay after some rest so I got back in the game, but I wasn't really feeling the Boot today. It was okay, but I was really looking forward to some Ultimate. Hopefully practice tomorrow will help slake my thirst.

Climbing the Ladder

30 minutes throwing, focus on touch
2 hours climbing

Then I challenged DB: up a G0 with as few footholds as possible, least wins. He went first and used 7. I went up with 6. At this point, I placed a bet: 75 pushups to 50 he wouldn't make it up in 5. He does. I call double or nothing and make it up with 4. New bet, 150 to 50 he can't do it with only 3. He does it with 3. At this point I'm looking at 150 pushups to be done by the end of the night, so he says it will clear my debt if I can reach the top with only 2. I start muscling my way up, I use only two footholds and got all the way to the top (with a few rests), then scampered up for the final hold--did it with 2. My foot did graze a little nub during the scamper, so on Monday we're gonna go for it again to make it legit, but we agreed it was close enough (2.5) to clear the pushup debt--which is a good thing, considering the circuit workout we have for tomorrow. Anyway, we finished up the night with

15 minutes throwing,
focusing on accuracy and touch from 40+ yards.

Team Workout, Team Run

5x180yds at 50% with 35 seconds rest
3x90yds at 90% with 35 seconds rest
5x(:20 marking shuffles, :20 wall sit, :20 rest)
10 minutes throwing

Later, in the evening...

3mi in 20:40 (10:24, 10:16)
20 minutes throwing

Frustration and FMUMF

A good weekend ended badly when the car I borrowed broke down on the Mass Pike, and getting home became an ordeal instead of the liesurely several hours it should have been. This also slashed the time I had to complete my language-lab homework, due today. So I had some shit to take care of tonight.

Bench press: 11 at 115, 8 at 115, 5 at 125lb
Pistol squats: 3x8 per leg
Angry Dave Abs*
Overhead squats: 2x10 at 45, 1x10 at 55lb
Incline DB bench: 11 at 35, 5 at 40, 7 at 35lb

dinner at Brower

90 minutes climbing
20 minutes throwing, focus on throw placement

*10 vertical hip raises, 10 leg lifts forward, 10 leg lifts to the right, 10 leg lifts to the left, 10 leg lifts forward, 10 vertical hip raises. All exercises done without rest, holding on to a partners legs while he stands above and throws your feet down for all the leg lifts.

Lift

2x(4 L-hang dead hang pullups
6 hang-clean and push press, 95lb
6 deadlift 135lb)
2x(6 knee-tuck pullups
6 cleans 115lb
6 deadlift 175, 185lb)

Then some extra pullups, 4 knee-tuck and 4 regular.

Indoor Workout, Indoor League

Warmup, then plyos: 15/leg step-ups, 15/leg step-downs, 15/leg side step-ups with hip rotation, 15/leg calf raises, 15/leg high step-ups. Then stations, 2 rounds, 1 minute on and 30 minutes rest for each exercise: squats (40, 45), wall sits, box jumps (40, 35), ricochet jumps, superman hold, throwing pivots, pushups (uneven: 25 right 22 left, 20 left 15 right), double-leg sky humps.

Another win in indoor league. We did a good job of getting out in front in the beginning, then pretty much stayed ahead. I scored a lot of deep goals and threw one of the worst forehand hucks of recent memory. Which maybe is not saying much. But it felt good to set up some of those deep cuts and beat my defender to the deep space. I found it much harder to stay near the disc and couldn't figure out how to set up a dump cut. Something about the small space, the crowding teammates, I'm not sure...so I'll have to put myself in that position more and figure it out.

Climbing

Actually, it was a lot more struggling than climbing. For whatever reason, my arms were pretty dead tonight. Poor grip strength and even worse grip endurance meant the routes were all really tough, but on the plus side I picked up a couple pointers from the friendlies who had more experience. I'll probably avail myself to their advice a little more often in the future. We got in almost 90 minutes before calling it quits.

I just hope my arms can take the abuse tomorrow night. I'm seriously considering an ice bath right now.

Team Workout, Swim

Morning:
8 suicides (6, 12, 18, 12, 6yds) with 90 seconds rest
(distances are a guesstimate)

Evening:
45 minutes stretching
1000yd swimming (mostly freestyle, in 50s with rests)
20 minutes throwing

Dying on the Wall

45 minutes throwing and thrower-marker drill
8 L-hang pullups, top 75% of motion only
90 minutes climbing
45 minute dinner break
30 minutes climbing
8 pullups, 4 mixed-grip chinups, 2 pullups

Those last thirty minutes were hell.

Superbowl Lift

Forward lunge with DB shoulder press, 6 each leg 25lb
Backward lunge with DB shoulder press, 6 each leg 25lb
Forward lunge with DB shoulder press, then step through forward, 6 each leg 20lb
Single leg DB snatch, 2x6 each leg 25lb
3x6 BB snatch at 50lb for form
3x6 DB deadlift to hang clean to front squat to push press, 25lb
2x(25 decline pushups, 25 body weight squats)
25 pushups, 25 body weight squats