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.
Monday, July 21, 2008
Sunday, July 20, 2008
Saturday, July 19, 2008
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.
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.
Wednesday, July 16, 2008
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?
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?
Tuesday, July 15, 2008
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.
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.
Sunday, July 13, 2008
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
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
Saturday, July 12, 2008
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.
(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.
Wednesday, July 09, 2008
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!.
Monday, July 07, 2008
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)
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)
Sunday, July 06, 2008
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.
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.
Monday, June 30, 2008
Defense
aka, a lesson in failure.
Pike went 1-6 at the Boston Invite. Given my place on the team, a tryout yet, I'll limit the thoughts I share to how I felt this past weekend. I felt ready to step up to the challenge of making myself a member of the team, something I had been looking forward to after weeks of rest and several missed team events--CUT and two practices. I was dealing with the anxieties brought up by my recent absences, quieting my mind and really just trying to prepare myself as much as I could with the little time I had. I was especially looking forward to playing on offense with separate O and D lines--I've struggled in the past--in college especially--with being limited to only offense, but being told ahead of time allowed me to embrace that opportunity. It came as a small shock on Saturday morning, then, when the D-line captain told me I had been switched.
Immediately, I was off-balance. I started thinking about how I have struggled on defense, how it was always pointed out as my biggest weakness, how I had missed two practices worth of Pike's defense. I feel confident that I can fit into an offense even without practicing it extensively, just by virtue of having some experience with different looks and knowing some sound offensive principles. I know how to cut to space and create it, I know our team emphasizes possession, I have concentrated on improving my mental focus on offense all year to be more conservative with the shots I take. I have always felt like an O player who maybe wanted to be a D-line handler someday, when I am good enough. I knew that this tournament was my last chance this season to prove myself worthy of a spot on Pike, and I felt the pressure of not having attended CUT/etc. I wondered whether the team leadership was doing it to me on purpose, to see whether I could play defense--that perhaps I had shown enough promise on O that all I had to do now was show I was not a defensive liability. The long and short of it is that I was pushed outside of my comfort zone, and immediately faced with self-doubt.
I made it my job to push past that, but I began to feel more as time went on that I was nowhere near as prepared for stopping club open offense as I had to be to earn a spot on Pike--certainly not a spot on the D line. I did not feel especially out of shape in terms of my top speed, but my sprint endurance has suffered greatly from my injury and subsequent rest. I have not been practicing, and so my ability to triangulate and stay in good defensive position was not even close to 100%, and all of this just fed into the mental garbage that was coming up for me. I never felt like I was able to get into a rhythm because we were playing a lot of offense, and I was only called in for maybe 30-40% of the D points we had. I saw the O-line suffering at times, especially against zones, and this made it even worse--I believe zone offense is one of my strengths, and felt I could have contributed much more positively and directly on the O team.
Despite all this, I knew it was important to take it on as a challenge. I ate up the advice that the veterans had for me--especially Ellis'--and tried to implement it when I was able to get back on the field. I felt I improved over the course of the tournament, but not consistently and not by much--I started playing better dump defense, got a better idea of how to play zone, and eventually found myself more comfortable while chasing in our 1-3-3 zone, but still got beat far too much by cutters in man D. To make matters worse, when we were able to force a turn, I was a little out-of-place. I felt like some of my teammates did not trust me, looked off my good cuts and only saw the times when I couldn't get open. I was out of practicing making handler cuts and the few deep shots I took, while good choices, were never completed--two were flat space throws slightly out of bounds, and one was blady and too far. I scored a couple points, but was nowhere near satisfied--especially because our D-line's offense was something that struggled already and we really needed the breaks each game, often finding ourselves behind by only a few.
So I failed, failed, and failed, but kept trying to succeed, to improve. I did feel like I covered the pulls very well, was often the first or second one down, and wondered how that could be possible. There were a few points when I did move the disc well, even one against Bhodi where I felt like I shredded the defense and worked it all the way up--then hucked it to an open receiver when I had run out of real estate, and my flat put sailed out the back. Throughout all of this, though, I kept my energy up and tried to be a strong presence on the sideline, encouraging my teammates on the field and off. There were times when I watched more than yelled, but I never sat down for more than a moment while the action was live.
Overall, the tournament was a good experience. I realize that in order to compete at this level, the level I am actively seeking, I will be constantly outside of my comfort zone, and need to be comfortable outside it. That will take time, effort, and tenacity. The tenacity I have, the effort I am ready to expend, but since January I have felt that there is no time to wait. Aside from the few weeks I took off for my injury to heal, there is no time when I am not pushing forward, learning and pushing further. No time to think, next year it will be better. It has to be better this point, this cut, this decision. It isn't easy, and I will continue to fail, but I'm not trying out for Pike because I want to win easy. I want to learn from this team, become better, and make it better as well--to be constantly reaching. And then bring that reach to Rutgers.
Pike went 1-6 at the Boston Invite. Given my place on the team, a tryout yet, I'll limit the thoughts I share to how I felt this past weekend. I felt ready to step up to the challenge of making myself a member of the team, something I had been looking forward to after weeks of rest and several missed team events--CUT and two practices. I was dealing with the anxieties brought up by my recent absences, quieting my mind and really just trying to prepare myself as much as I could with the little time I had. I was especially looking forward to playing on offense with separate O and D lines--I've struggled in the past--in college especially--with being limited to only offense, but being told ahead of time allowed me to embrace that opportunity. It came as a small shock on Saturday morning, then, when the D-line captain told me I had been switched.
Immediately, I was off-balance. I started thinking about how I have struggled on defense, how it was always pointed out as my biggest weakness, how I had missed two practices worth of Pike's defense. I feel confident that I can fit into an offense even without practicing it extensively, just by virtue of having some experience with different looks and knowing some sound offensive principles. I know how to cut to space and create it, I know our team emphasizes possession, I have concentrated on improving my mental focus on offense all year to be more conservative with the shots I take. I have always felt like an O player who maybe wanted to be a D-line handler someday, when I am good enough. I knew that this tournament was my last chance this season to prove myself worthy of a spot on Pike, and I felt the pressure of not having attended CUT/etc. I wondered whether the team leadership was doing it to me on purpose, to see whether I could play defense--that perhaps I had shown enough promise on O that all I had to do now was show I was not a defensive liability. The long and short of it is that I was pushed outside of my comfort zone, and immediately faced with self-doubt.
I made it my job to push past that, but I began to feel more as time went on that I was nowhere near as prepared for stopping club open offense as I had to be to earn a spot on Pike--certainly not a spot on the D line. I did not feel especially out of shape in terms of my top speed, but my sprint endurance has suffered greatly from my injury and subsequent rest. I have not been practicing, and so my ability to triangulate and stay in good defensive position was not even close to 100%, and all of this just fed into the mental garbage that was coming up for me. I never felt like I was able to get into a rhythm because we were playing a lot of offense, and I was only called in for maybe 30-40% of the D points we had. I saw the O-line suffering at times, especially against zones, and this made it even worse--I believe zone offense is one of my strengths, and felt I could have contributed much more positively and directly on the O team.
Despite all this, I knew it was important to take it on as a challenge. I ate up the advice that the veterans had for me--especially Ellis'--and tried to implement it when I was able to get back on the field. I felt I improved over the course of the tournament, but not consistently and not by much--I started playing better dump defense, got a better idea of how to play zone, and eventually found myself more comfortable while chasing in our 1-3-3 zone, but still got beat far too much by cutters in man D. To make matters worse, when we were able to force a turn, I was a little out-of-place. I felt like some of my teammates did not trust me, looked off my good cuts and only saw the times when I couldn't get open. I was out of practicing making handler cuts and the few deep shots I took, while good choices, were never completed--two were flat space throws slightly out of bounds, and one was blady and too far. I scored a couple points, but was nowhere near satisfied--especially because our D-line's offense was something that struggled already and we really needed the breaks each game, often finding ourselves behind by only a few.
So I failed, failed, and failed, but kept trying to succeed, to improve. I did feel like I covered the pulls very well, was often the first or second one down, and wondered how that could be possible. There were a few points when I did move the disc well, even one against Bhodi where I felt like I shredded the defense and worked it all the way up--then hucked it to an open receiver when I had run out of real estate, and my flat put sailed out the back. Throughout all of this, though, I kept my energy up and tried to be a strong presence on the sideline, encouraging my teammates on the field and off. There were times when I watched more than yelled, but I never sat down for more than a moment while the action was live.
Overall, the tournament was a good experience. I realize that in order to compete at this level, the level I am actively seeking, I will be constantly outside of my comfort zone, and need to be comfortable outside it. That will take time, effort, and tenacity. The tenacity I have, the effort I am ready to expend, but since January I have felt that there is no time to wait. Aside from the few weeks I took off for my injury to heal, there is no time when I am not pushing forward, learning and pushing further. No time to think, next year it will be better. It has to be better this point, this cut, this decision. It isn't easy, and I will continue to fail, but I'm not trying out for Pike because I want to win easy. I want to learn from this team, become better, and make it better as well--to be constantly reaching. And then bring that reach to Rutgers.
Friday, June 27, 2008
Pre-Boston
30 minutes of yoga/stretching, a contrast shower, and icing the knee/tibia. Restocked the ipod, too.
Wednesday, June 18, 2008
Monday, June 16, 2008
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