Sunday, November 30, 2008

A tabata party

Went to Crossfits workout of the day today. The workout was supposed to be "Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats."

I don't have a pull up bar, and I have very poor upper body strength/I am lifting a lot more weight than your average ultimate player doing push ups. So I did inclined push ups (with my feet on the third stair in my living room) in place of the pull ups, and push ups from my knees for the regular push ups.

I also used this nifty tabata timer from Crossfit to keep my time

My numbers:
Inclines: 15-10-10-10-12-10-5-10
(girl) pushups: 15-12-11-7-7-8-6-9
Crunches: 26-27-26-28-30-32-31-31
Squats: 26-26-26-27-28-28-29-29

Total exercises: 607 clearly disproportionately skewed towards my core/legs.

I probably should have done actual sit-ups but that ruins my back. Overall this was an awesome way to fit a quick workout into my day. Considering it was a kinda crazy weekend filled with way too much food I'm happy that I was able to stay relatively active this weekend and not balloon up to 220+ lbs. Back to the normal schedule tomorrow.


tabata banded medball squats

Full squats (hamstrings touch calves on bottom) with ground-bound heels.
Band just above knees.
Medball is level with chin on bottom of squat, raised overhead at top of squat.

These are intense-- didn't keep track.

did some other wobble-board pushups and squats and stuff as well.

I see you, Ultimax.


Saturday, November 29, 2008

Revisiting an old challenge (not that I'm the first)... 

5 x pull-ups
5 x dips
100 x squats
10 x pull-ups
10 x dips
75 x squats
15 x pull-ups
15 x dips
50 x squats
20 x pull-ups
20 x dips
25 x squats

11:02, though I took a different approximation than Dusty's (I broke the pull-ups and dips into smaller groups - you know 10s, then 5s, then 2s and 1s...).  I've gotta (a) get a pull-up bar at home or (b) [re]join a gym - pull-ups shouldn't be this hard.

Alumni game for the team I'm not actually an alumni of

Today was my high school's alumni game. I rushed back from AC in order to try and play a bit with the alums. Of course I never actually played on my high school's Ultimate team as it didn't exist when I went there. Notable alumni, however, include Brian Whelan from Amp, Mike Panna most recently from Hooray, Chris Panna who once played on Rage, and myself. Ultimate's not taken very seriously at my high school so the athletes all still go play football/soccer/etc. There are still some pretty quality players in the recent graduates though.

Total workout:
2 hours of ultimate. Didn't have to run much but I spent a ton of time making big throws to guys running deep. It was really nice to work on some of that timing again and throw nice deep shots.


Friday, November 28, 2008

Alternative workout

Nick O and I along with some other folks headed down to Atlantic City Saturday night for the Girltalk show. If you've never heard of Girltalk you should look into him. He's a mash up artist that does some pretty incredible stuff. This is a fan video that complied all the music videos from the songs Girltalk mashed up.

Anyway, the end result was about 3 hours of dancing which is definitely a workout. Nick O. also ended up in the pool at some point. Yes there was a pool. The venue was way too classy for Girltalk but it still ended up being an awesome time.

Total Workout: 3 hours of dancing


Thanksgiving = No dedicated Workout*, One Mission.

Mission: No Overeating.
Mission Accomplished.

*- that means i did some variety of minor bodyweight exercises, but fewer than 30 at a time, and with somewhere from 10 to 300min rest between sets.


Thursday, November 27, 2008

Making up for all the stuffing

Got a workout in prior to heading to my aunts to gorge myself. It took some effort to drag myself out of bed as it was a very long, short week but I eventually got moving.

3 mileish run

3 sets of
10 x body weight squats
45 sec rest
10 x each leg lunges
45 sec rest
10 x each leg step up
45 sec rest
10 x squat jump
2 minute rest

Except for the last set when I realized I should have been doing 20 body weight squats per rep so I did 40 on the last set.

8 minute abs


Wednesday, November 26, 2008

More Ultisquash

Tuesday I ventured over to Haverford for another round of Ultisquash. We had pretty good numbers, nothing like Saturday but the nice thing about having less people is it means more playing. Tuesday marked the first emergence of Schmucker from his hybernation and we had some newbies out last night which is always interesting because you get to kind of watch how quickly they pick up the differences in the game from real ultimate.

The game ends up being much more about explosive speed and having really quick hands and if that's not something you already have your first experiences can be difficult. It also helps to have an array of "junk" throws (push pass, scoober, thumber, etc.) that actually still come out pretty flat/floaty for other people to catch. While you don't pick up a ton of useful things from playing ultisquash I still maintain that you get a great workout, you definitely work on and build up a lot of fast twitch muscles, and you practice for those unfortunate situations in games where you've got to get the disc off for a dump with little to no stall count left and some junk is getting throw at you.

It ends up being a lot of fun too.

Total workout: 2 hours of ultisquash
Current weight: 216

Tuesday, November 25, 2008

New Exercise

Medball Burpees.

did a
tabata of
medball burpees


(30 regular pushups
10 clap pushups)

I'm stretching and doing balance transfer stuff pretty regularly, but i often forget to include it in the posts.

This is because... Hmm... I don't really know.


Monday, November 24, 2008

Weekend Update (11.23-24)

Recurring Theme:
Have Cold, Will Travel.


WOOJIE Session (90-120min?):
5v5 and 6v6 coldtimate at Buccleuch Park
"Only the Hard. Only the Strong."


Swat-ball Session (120min?):
5v5 full court.
2 games to 21
1 game to 35(! I Hate You Ross)

Fetal Position Session:
Amy kindly drove us to Philly proper, during which I iterated variations on a verbal theme of "I feel like death." Moments after our arrival, I woke up the next morning.

Off Session, save for 2x10 clap pushups on the medball.

Sunday, November 23, 2008

Weekend of 11/22

2 hours of Ultisquash. No matter how much you remind yourself about how Ultisquash hurts there's no substitute for actually going out and playing your first game of the season. Generally was an average appearance for myself. Felt like I lost more than I won. But I did have some great, sharp IO flicks that I almost put through Ross trying to throw goals. Definitely also banged quite a bit with TC fighting for space which was a workout in itself.

I was supposed to go play basketball but they already had numbers and I decided to sleep in and then take advantage of my new birthday present as my housemate and I played Rock Band for most of the day. Not having a reason to watch the Eagles for the rest of the season is really going to free up a lot of time to do other things. The Eagles really do suck.

Friday, November 21, 2008

Something cool on a snowy Friday

Has nothing at all to do with training. Has everything to do with where I work. I work in Two Liberty in Philadelphia building super high end condos. These two really rich people have bought the 46th floor and have created a roof deck. Someone neglected to tell them that there is a Falcon that lives in downtown Philly. And that occasionally it likes to snack on pigeons on their balcony. See the pictures below.

Thursday, November 20, 2008


"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."
"20 lbs. [...] which I will be ridding myself of "

If you make it a guts-race (arms-race),
how do you win with less of it?

(for me)
Not about Guts.
About Giving Respect.
About Leaving no Regret.
Yesterday's light workout.
10 medball tosses
15 medball slams
10 "ring-rows"

Stretching lingering soreness out due to J's Challenge.
ring-row: heels on ground, hands on hanging rings. pull self up to rings, lower, repeat.

Tuesday, November 18, 2008

Fink tag team

Today was going to be an off-day as a result of having a crazy work project (ask me about how much I like rich people with money to waste) and I was going to have to work through lunch.  That and my arms were still killing me from yesterday.  But then around 5:30 Tina Fink got in touch with me suggesting we go workout.  I was easily convinced but needed to go late which meant working out in the cold.  After selling her on running in the cold we agreed to meet around 7:30.

The following workout ensued:

20 minute run at an 8 minute mile pace

20 Body weight squats
45 sec rest
10 lunges each leg
45 sec rest
10 step-ups each leg
45 sec rest
10 squat jumps
2 minute rest

Repeat for 3 sets

Then we went and got BoyFink and came back to the park

7 minute abs
25 minutes of throwing

I spent my throwing focusing on my step out flick and my step out back hand doing my best to get as much reach as possible.  I also focused on hitting Jon in his primary SOC (Sphere of catchability) right between his head and his knees.  I always try to focus on something when I'm throwing.  Usually I focus on hitting my throwing partner directly in the chest so that they aren't even having to move when we throw together.  This limits the amount of spectacular catches that my teammates have to make in a game, but ideally it limits the turnovers forced by making poor throws as well.

Then the Fink Tag Team made me dinner.

Ended up being a pretty awesome workout considering I was planning on going home from work and collapsing on the couch.  My abs are beginning to request an off day though.  We'll see how they feel tomorrow.

Current Weight:

Goodbye Triceps

Went for an arm day today. My triceps may never forgive me.

1 mile warm up @ 8 on the treadmill.
Active stretching

3 x 10 Dips
3 x 10 x 40lbs Isometric shoulder press (pushing out in a seated position)
3 x 10 shoulder press with 25 lb dumbells
3 x 10 x left and right cable wood chopper with 80 lbs.

3 miles biking in under 10 minutes

8 minute abs.

J's Friendly Challenge

5 x pull-ups
5 x dips
100 x squats
10 x pull-ups
10 x dips
75 x squats
15 x pull-ups
15 x dips
50 x squats
20 x pull-ups
20 x dips
25 x squats

For Time.
I did:

5 x pull-ups
5 x dips
100 x squats
5 x pull-ups
10 x dips
5 x pull-ups
75 x squats
10 x pull-ups
15 x dips
5 x pull-ups
50 x squats
10 x pull-ups
20 x dips
10 x pull-ups
25 x squats

Time: 10:08

I learned that J's approximation of a muscle up was to jam to exercises together (only one of which [dips] can i complete 20 consecutive iterations), I paired the possible around the possible to complete the impossible. If I had gone Straight Through, this might have taken me an hour.

Monday, November 17, 2008

WoW: Cardio & Core Strength Workout

I'm trying to figure out something worthwhile to contribute to this blog. Maybe some sort of weekly series? How's this sound...

My Recommended
Workout of the Week

I did this workout today and since it was fun and challenging, I figured I'd throw it on here.
I based the following circuits off a Men's Health article. The idea is that it will improve your cardiovascular fitness without breaking down your fast-twitch/power muscles. Including warm-up and stretching, the workout took me just under an hour.

Circuit I:
5 rounds of:
0:40 treadmill @ 10mph, 10% incline
10 x Over-head squats w/ standard bar
Round 1: 0:40 plank
Rd 2: 0:40 left side bridge
Rd 3: 0:40 right side bridge on right arm 40 sec
Rd 4: 0:40 plank
Rd 5: 0:40 hold bottom of a push-up

2:00 rest

Circuit II:
3 rounds of:
0:40 Mountain climbers
0:20 rest
40 x push-ups
10 x bent-over row w/ standard bar

2:00 rest

Circuit III:
4 rounds of:
1:00 treadmill @ 10mph
5/leg x single-leg rotation squat
Round 1: 85 x crunches
Rd 2: 60 x right side oblique crunches
Rd 3: 60 x left side oblique crunches
Rd 4: 50/side x bicycles

The Beginnings of a Routine

Hit the gym during my lunch break for the first time in I can't even remember how long. I've been relying on my ability to workout on my own when I get home to get in shape. Unfortunately being ungodly busy at work and staying there til 7-8pm doesn't exactly jive with working out so I'm going to be forcing myself to hit the gym more regularly. It's also nice to be able to take some of the banging off my knee/do some of the workouts I did in PT when I was using a really nice gym for free.

Total Workout:
5 miles on the bike avg. speed 19 mph. Finished in just over 15 minutes.

Double leg press x 10 @ 120lbs.
Left leg press x 10 @ 60 lbs.
Right leg press x 10 @60 lbs.

Repeat with 160, 80, 80.
Finish with double leg press x 10 @ 200lbs.

Abductor/Aductor machine:
3 sets in each x 10 @ 130lbs.

10 x side Corkscrew with 25 lbs plate (thanks J!)

30 push ups on a wobble board
45 second plank.

8 minute abs will follow later tonight.

Current Weight:

Throwing + Running + Throwing = ?

Not sure yet what the etiquette with back-posting will be here but I'm doing it anyways...

Last Wednesday, Ellis and I met up at Palumbo for about 30 minutes of throwing followed by a pretty fast paced 25 minute run.  Here's the deal:

  • Fast pace from Palumbo to river (~7:15 miles I'd guess)
  • On the way back, stride each east-west block (rest as you cross numbered streets)
  • Finish off with last block at "full" sprint (i.e. whatever you have left)

Overall a pace just under 7 min/mile (Ellis was smoking me on the strides back westward).  We finished up with another 30 minutes of throwing.  Felt good.

(Am I really supposed to update my weight here?)



11:30-2:00 or so:

5v5 basketball at Ursinus with various local ultimate players. it turns out that i've forgotten both how to shoot and how to dribble. this is bad.
i have remembered how to play physical defense. this is good.

2:00 or so to 4:50

get lost driving from Ursinus to Philadelphia, then decide to drive straight to Rutgers.

5:00 to 7:00 or so

play with Poke (Pike+Pony, aka Poinkey, aka Piny, aka Pinky) versus HS players. They made some plays (including a clean poach block on my cut of death which resulted in a guy laying out over my shoulder) but "daddystrength" kept the club players ahead. and then the rains came. the game stopped and jonfink and i threw for a while in the monsoon.

8:00 or so

hit up greasetrucks (take that, hoagie haven!) for a Fat Sandwich with the club guys and some of the Stuyvesant HS players. Ellis and Mio were holding court, as our representative Rutgers survivors.

9:00 or so

a beer with some of the same ne'er-do-wells.



pre-fall-league finals breakfast at the morning glory diner. the name is appropriate. nice breakfast joint.


played one fall league game. lost to jeff george's team 11-10 in an upwind/downwind debacle. we had our shots(!) on double-game to win it with the upwinder, and we did not.

didn't watch semis.

watched finals where red (amp-lite) overtook green (Trey+) 15-10 despite being down 8-5 or so at half to win the coveted PADA fall league title.
Good Weekend, on the whole.
could've won more though.


Saturday, November 15, 2008

This is November?

I couldn't make it up to Rutgers to run some disc against the club ultimate stars of tomorrow due to being overloaded with work and a friend from college randomly being in town. To make up for it I decided to take advantage of the unseasonably warm weather and go for a run. And I made it home just before it started to pour which was convenient.

Total Workout:
3 mile run not for time as I'm still working the knee back into running for distance.

2 Sets
30 double leg squats
30 left leg squats
30 right leg squats
30 triangle push-ups with the triangle at my forehead rather than at my chest. This forces me to stabilize my core while doing the push ups.

45 sec. rest between sets.

Finished up with 8 minute abs and then icing my knee.

Current Weight (skewed due to not having eaten dinner yet):
216 lbs.

Thursday, November 13, 2008

You can throw things that aren't a Disc?

Tuesday night was my first company Flag Football game. I typically have always avoided all of my company's sport outings (Softball, flag football, etc.) because they are way too "inclusive" and are more about having fun and drinking beer vs. winning. I'm also usually playing Summer League or Fall League and therefore cherish my days off. However coming off the knee injury I decided to skip Fall League and as a result I was free to play Flag Football.

I was excited about the team, mostly because on paper it looked like regardless of what other companies we played we would be way more athletic than the other teams and in a worst case scenario we were looking at being completely unable to score on Offense and winning games 7-0 with a Pick-6 or two. Our roster looks like this: 3 Former Drexel Club Lax players, The Captain of the Philadelphia Wings professional Indoor Lax team, a former Albright College football player, a former Drexel Sprint football player, me, and two girls.

We rolled up to our game about 15 minutes before game time and our opponents were already out warming up and having a practice where they were running plays. They also had an offensive team and a defensive team. It was mildly ridiculous. After the first half it was 33-7 and we'd recorded 3 INT's and scored every time we had the ball.

We ended up only winning something like 39-26 which was basically the result of us spending the whole second half trying to run hook and ladder's. But it was a lot of fun overall and more than anything was a good test of my knee's ability to recover quickly from a weekend of playing.

Next game's in two weeks. The more I do things like this the more I wish I could get in shape simply by playing sports 4-5 days a week. But sadly that doesn't exist and I'm going to have to start hitting the gym.

Total Workout:
45 minutes of flag football

Current Weight:

Friendly Competition, 11/13

Crossfit WoD Jason:
For time:
5 x pull-ups
5 x dips
100 x squats
10 x pull-ups
10 x dips
75 x squats
15 x pull-ups
15 x dips
50 x squats
20 x pull-ups
20 x dips
25 x squats

Post times to comments.

FYI, the original workout called for muscle-ups the whole way through, but that seemd a bit excessive so I substituted pull-ups & dips. If you can do 50 muscle-ups, more power to ya!

i explode when i run

10 x hill sprint
20 minutes balance/weight transfer stuff.
hill sprint = sprint up hill, walk backward down hill, repeat. maybe a 30 yard run at a Sharp angle (at least 15 yards rise if you like the rise/run method...)

Wednesday, November 12, 2008

i throw it hard and far.

10 medball tosses
15 medball slams
10 burpees
(twice through)

10 medball tosses
15 medball slams
(thrice through)

10 min throwing

medball is 12lbs.
see title.

Tuesday, November 11, 2008

Something > Nothing

20 wide grip pushups
10 mini-band full range of motion squats
20 narrow grip pushups
10 mini-band full range of motion squats
20 fingertip pushups
10 mini-band full range of motion squats

20 min stretching
10 min active massage


"mini-band full range of motion squats" = elastic band just above knees. slowly squat, staying "rooted" (= focus on form + keep heels on ground) until hamstrings rest on calves. breathe one breath. explode upward to tippy-toes. breathe one breath. repeat. i find that this recruits the lateral muscles of my legs and hips while engaging my lower back as well. the breaths maintain focus.

"active massage" = articulating sore/inflamed joints/muscles while putting pressure on sore/tight spots. i find this helps me learn more about what causes problems. particularly in regards to my shoulders/hips/knees, but other parts as well.

Monday, November 10, 2008

My First Steps

So I'm not sure where this blog is going to go. Nor how it will evolve over time. But my contribution to it is going to be my journey from where I finished 2008 as barely recovered from my knee injury and horrifically out of shape to the 2009 season and all the twists and turns along the way.

I spent the months from May to September seeing Doctors, going to Physical therapy, getting poked, prodded, and ending up in a general state of disbelief about what had happened to my knee. I was able to get back to play at Sectionals and Regionals and enjoying that moment for what it was. My chance to prove my Doctor's wrong, and show my team that playing with them meant more to me than making sure that I was 100% recovered from my major/minor/freakish knee injury. But the huge downside of rushing back was that I had to play in a big ugly knee brace that wouldn't stay in place and gave me all sorts of weird blisters and sunburns as a result of wearing it.

But after all that, this weekend was huge for me because it was PADA Mosh. I'd been able to give myself another month to let my MCL heal and I decided that I was going to see if I could avoid wearing the big annoying brace for as long as possible while playing at the tournament. The end result was even better than I could have possibly imagined.

I'm definitely still out of shape, but not as horribly so as I anticipated. I'm definitely carrying around about 20 lbs. too much weight which I will be ridding myself of over the coming months. But all that aside, I was able to play at damn near full speed, make athletic leaping, laying out, cutting type plays and do it all without being in serious pain or needing to put the big ugly brace on. We ended up winning the tournament but that's not remotely what this weekend was about for me. It was about testing my knee and seeing just how far the healing had come. And I'd say I passed my test with flying colors.

What this means to me is that I now can push myself into more intense training over the coming weeks and months in preparation for the 2009 season. I'm excited to get started. I missed a whole season of training and I'm dying to rebuild my body back into what it was in '07. And hopefully continue to build it into something even better.

Let's start building some hurtin' bombs