Recovery

15min SMR
1000m row in 3:40 (1:45, 1:55)
15min stretching

Lift

Press in snatch: 5 at 75, 80; 3 at 85, 90, 95lb (PR)
Snatch: 2 at 145, 150, 155lb
Muscle clean: singles to 160lb (PR)
Power clean: 3 at 175, 180, 185, 190lb (PR)
Front squat: 3 at 165, 175, 185, 195lb (PR)

Indoor League

Friendship Heights indoor vs Calvin and Alanna - game was really sloppy to start, and we crawled to a 2-point lead at the half, then never managed to open up the gap and eventually let off too many runs. Lost by 10ish. Took a few too many shots that would have been great outdoors, but just a bit too far for indoor.

Lift, Coaching

Tall clean: 3 at 115, 125, 130lb
Clean and jerk: singles to 200lb
Clean pull: 3x3 at 205lb
Back squat: 5 at 185, 195, 205; 3 at 215; 1 at 225lb

Indoor

Was originally planning on a sprint workout, but Ronnie Eder invited me to play indoor so I went out to Armory after happy hour.

Showed up part-way into the first game against the B-Marsh/Colleen team, didn't get too many opportunities to go head to head with Brian but did some stuff. We won by a few points?

Second game was against Calvin, Kevin Chiang, Dustin, Pez, etc. I thought on paper there was no way we'd take it, but apart from a string of over-the-top goals to Calvin, we really controlled the pace of the game and wound up winning by 8ish.

Apart from playing poorly in the air - skied once each by B-Marsh, Calvin, and Kevin - I think I did my thing, to the extent my thing could be done with the broad skill level represented at the Armory. Had a few nice connections with some of the ladies, including a couple deep balls. Armory is weird. Not sure if I'd like it for a full season, but it was good to run around - definitely got a good sweat going.

Lift, Coaching

Press in snatch: 5 at 45, 65, 75; 3 at 80, 85, 90lb
Snatch: 1 at 135, 145, 155, 160, 165lb
Muscle clean: 3 at 135, 140, 145lb
Power clean: 2 at 160, 175, 185, 190, 195; 1 at 200lb
Front squat: 5 at 155, 165, 175; 3 at 185; 2 at 190lb

5 rounds for time:
4 handstand pushups
6 sandbag slams 40lb
4 medball toss per side 20lb
10 toes to bar
Completed in 6:05

Hiking

8mi hike in around 4 hours

Coaching

Easterns Qualifier Day 2

Coaching, Lift

Easterns Qualifier Day 1

3x(5 handstand pushups, 5 DB overhead squats 15lb)
3x(5 DB snatch per arm 45lb, 10 DB overhead lunges per arm 45lb, 5 pullups)
2x(10yd handstand walk, 10 SLDL per leg)

Coaching

Justice practice

Coaching

Practiced some more traditional reset motion in order to incorporate that into the toolbox. I'd like to see us maintain more space around the thrower, however, in order to increase the number of options available to the new thrower once that reset pass is completed.

Indoor League

Friendship Heights indoor league vs Duke and Dutchy and Trevor and Neena and Kath. It was 17-37 or something like that when I arrived 15 minutes into the game, halftime was a margin of ~25 and we finished with a modest comeback to lose by 15. I felt pretty bad and never got into a rhythm. Should not have counted on the Red Line to get me there in time.

Lift

Tall clean: 3 at 110, 120lb
Clean and jerk: singles to 198lb
Front squat: singles to 198lb
Weighted pullups: singles to +75lb
Deficit handstand pushups: 5, 4

Coaching

Biked up to Tenleytown to do a recovery workout in the Wilson pool, but it was closed for repairs. Instead got dinner with Grace before practice.

Practice was low attendance but a strong step back from my perspective, having been away for a few weeks.

Lift, Indoor

Snatch: 2x1 at 135, 140, 145, 150, 155, 160, 165lb
Power clean: 2 at 155, 165, 175, 185; 1 at 190lb

6x(1:00 row, 1:00 plank)
Completed 1825m at average 1:50 pace

Friendship Heights indoor vs Twiggy: they picked up Calvin for the first half and crushed us 21-50, then we made a bit of a comeback once Calvin stopped playing and ended the game 58-77. Pretty rough. I played a little over 22 of the 40 minutes, hung out in the backfield maybe a bit too much and forced some throws but tried to play space well on D.

6MTWW

6MTWW with the Cardozo Middle School Junior Varsity Track and Field Team
Played a combo Squirrels/Foya/Biddies team in the first round, super fun. Then some Virginia peeps in the second round, they took it more seriously but still a fun game. Third round was a group of WAFC players for the most part, we won that too but I was definitely inebriated by that point. Then semis against The Current, which definitely took it way more seriously and I may or may not have fallen down during the game, having fully committed to the Wildwood vibe. Would have really loved a shot at the Burrito Bandits, but had a great time nonetheless.

Winter League

15-10ish vs ?

Tryouts

Phoenix Tryout #3

Hiking, Bouldering

Hiked the 3.5mi back to the car then did some bouldering nearby

Hiking

Two separate hikes out in Joshua Tree - one up to the summit of Ryan Mountain, the other 3.5mi out to Lost Palms Oasis

Bouldering

Did some bouldering in Joshua Tree

Leiout

Couple of fun games of beach frisbee!

Sprints, Throwing

2x10 broad jumps
2x10 single leg broad jumps per leg
2x10 1.5 leg bounds
2x10 bounds
2x10 skips
6x1x20yd sprints
6x(10-20-10yd) sprints
6 reps reaction sprints
6 reps change of direction practice
20min cumulative throwing

Lift, Coaching

 Power clean: 2 at 185, 190, 195, 195lb
2x(3 hang full clean to 3 push press) at 155lb
Front squat singles to 205lb

6 rounds for time:
5 kipping pullups
10 kettlebell swings 70lb
15 ab-mat situps
Completed in 7:30

Justice practice: people are looking in useful spaces, but we all need to clear more decisively in order to open the cutting and throwing lanes for our teammates. Especially if you just threw a pass, try to move aggressively either to follow your throw and continue attacking, or else get out of the way so the new thrower has multiple angles available.

Goalty, Mini

90min goalty, first game lefty passes only (surprisingly effective, although there were definitely shots I couldn't take). Then switched back to righty-dominant. Played defense intermittently, moved the disc pretty well, took looks in some good windows but overall a bit sloppy for all of us.

90min mini, 4v4 and 5v5. Tried to keep moving for the most part, making space and hitting my looks. Played some good defense in space at times, got a couple blocks but wasn't taking over by any means. Lot of good players out there, super fun to get into that groove.

Lift

Went in to the gym, warmed up for a long time and then snatched to a couple doubles at 145lb but was feeling pretty rough so I cut out early.

Tryouts

Philly Phoenix Tryout #2

Lift

Muscle clean: 3x3 at 145lb
Hang power clean: 2 at 175, 180, 185; 1 at 190; 2x1 at 185lb
Single leg box jumps: 5x2 per leg
Handstand pushups: 4x3 from a deficit (10lb rubber bumper and 10lb plate)

Shuttles

8x6x25yd with 1:30 rest between reps.
Times: 28.6, 28.5, 27.9, 27.9, 28.2, 28.4, 29.5, 29.3

Lift, Indoor

Snatch: singles to 170lb
Clean and jerk: singles to 200lb
3x(3 cleans to 1 jerk) at 185lb
Front squat: 2 at 175, 185, 190, 195, 200lb
Push press: 5 at 95, 135; 3 at 155, 165; 2 at 170lb

Indoor league vs Foss/Ohls/Fey/Malks. 25-50 at half, 61-92 final. Played 23:20 of the 40 minute game. Probably should have subbed more quickly, but stayed on the field because we kept getting roasted and I felt like I had to try to get us back in it. Definitely under/overthrew some shots, took a couple small windows that didn't work out, but also played generally strong defense. Particularly against Jonny and Foss. Felt like I limited them for the most part. Still sucked to get run up on like that. Hopefully the team comes together more in future games.

Winter League

Winter outdoor league: 15-7 against some team in the driving snow. Fun but frosty.

Lift

Muscle clean: 3x3 at 145lb
Hang clean: 3 at 165, 175, 175; 2 at 180lb

First round of Diane for time:
21 deadlifts 255lb
Handstand pushups (kipping)
Completed in 4:35

3x(0:20 static deadlift hold 225lb, 1:00 plank)
5x5 eccentric box jump per leg
3x10 SLRDL per leg
3x15 GHD situps

Mini

90min or so of competitive mini, played 6 or 7 games to 5 of 4v4 make it take it and felt pretty strong despite a definite wind.

Swim

Recovery day swim workout:
100m free warmup
4x50m free in 0:45 - 0:45 rest
100m breast in 1:50 - 1:10 rest
100m back in 2:20 - 0:40 rest
100m fly in 2:10 - 0:50 rest
100m free in 1:40
50m free cooldown

Lift, Indoor

Snatch singles to 160lb
Power clean: 3-2-3-3-3-2 at 185lb
Hang snatch: 2x3 at 95; 2x3 at 115lb
Front squat: 3x3 at 185; 3 at 190lb

30-20-10 for time:
TRX rows
Assault bike for calories
Kettlebell swings
Completed in 8:15
No rest, straight into 30-20-10 for time:
Split jumps
Pushups
Completed in 5:15

90min indoor pickup, made some solid plays and felt a bit faster moving and moving the disc. Too much rest between shifts, though, since there were a million people there.

Pickup

Played pickup for a good long while, mostly savage 5v5 and 7v7 at W&L with a strong group of club players. Awesome day for it, and a good way to work off the events of last evening.