Crowded Monday evening at Columbus Sq. Park

A number of us headed out to Columbus Sq. park near my house last night to get some sprinting work in. Turned out there was youth soccer, pick up soccer, and three clowns trying to play baseball so we had to improvise to fit our workout in the space. We succeeded and ended up doing the following workout:

2 reps of 2 laps of jog 50 m, sprint 50 m; 4 minutes between reps

5 minutes

5 reps of a 4 x 100 m relay or if you don't have enough dudes: 5 reps of 100 m, 30 seconds rest

5 minutes/get your cleats on as fast as you can

fake d points:
3 sets of 2 reps - 50 (yd sprint) in, 10 out, 10 in, 10 out, 10 seconds fast feet, 10 in, 10 out, 10 in, 10 sec rest, 10 out, 10 in, 10 out, 10 secs fast feet, 10 in, 50 out; 1 min between reps, 3 min between sets

*it looks tough to remember, but it really is just 50, 10, 10, 10, something, 10, 10, 10, something, 10, 10, 10, something, 10, 50.

*you only need 3 cones for this one: a cone (start), 40 yards, a cone, 10 yards, a cone

3 minutes

fake o points:
3 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out; 1 min between reps, 3 minutes between sets

*you need 5 cones for this one: cone (start), 5 yards, a cone, 5 yards, a cone, 5 yards, a cone, 15 yards, a cone

Sunday Make Up Workout

Couldn't make it back to Mercer for Sunday practice after the wedding. Headed out to a field in Maryland on Sunday afternoon and did the following:

2 x 2 x Hill sprints followed by 20 push ups

Med Ball 200
8.8 lbs medicine ball
20 x Big Circles
20 x Woodchopper
20 x Standing Russian Twists
20 x Squat to Press
20 x Med Ball sit up
20 x Rocky Solo
20 x Toe-Touch
20 x 45-Degree Twist
20 x Suitcase Crunch
20 x Diagonal Crunch

20 Minutes of pulling. Worked on outside in pulls especially and focused on getting hangtime on IO pulls. Fooled around a little with spin pulls. I could maybe see myself using it at some point but not this year as it would take a lot of refining to get right and my regular OI pull works just fine.

Saturday Practice

Good turnout at the MCUDL fields for a good day of practice. Lots of scrimmaging and strategic work. Body felt great until I made a bid on Weez tweaking my groin again. Played through it as its really just a tweak but annoying nonetheless. I had to leave about an hour+ early to book it to Maryland for a wedding.

Back to the Track

Last night I reminded myself why it sucks to lose close to a month of training when you get injured. I headed out to the Temple Track with 13 other philly ultimate players including Grin, Ross, and Ellis and kicked the crap out of myself.

Workout was as follows:

2 lap warm up, active stetching.

2 laps of jog 100, stride 100
3 minutes break
1 x 4 reps of 100 m: 40 secs rest between reps
3 minutes break
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set
5 minute break
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets (or just walk back and start again)
3 minute break
2 x 6 reps of 70 m: 40 secs rest between reps; 3 min between set
3 minute break
1 x 4 reps of 100 m: 50 secs rest between reps

Killer workout despite the short distances. Ended up being close to 1.75 miles of sprinting.

Stairs Again

In Philly at the art museum, your stair workout can be customized to work on whatever part of your game you want to work on. This is the core of what I worked on on Tuesday with some Pikes (Grin, Cuatro, Ross) and some folks from other local teams.

[Warmup]

Every Step, Get Light
5 Divebombers
Walk Slowly
Every Step, High Knees
5 Divebombers
Walk Slowly, Descend Smoothly
Every Step, Butt Kicks
5 Slow Regular Pushups
Every Step, Loose Shoulders
2Feet, Every Step (Minimum Ground Contact, Maximum "Pop")
5 Clap Pushups, Quiet, Low Landing
Every Step, Loose Shoulders, Move Neck
2Feet, 2 Up, 1 Down
5 Clap Pushups, Quiet, Low Landing, Maximum Height
Every Other Step, Walk Slowly, Descend Smoothly

[Workout: Stay on Toes/Forefoot for Duration Up+Down!]

Speed Skater, Get Non-Contact Foot Across Median of Body
2 Claps, Max Height
Slow Skater, Get Non-Contact Foot Across Median, Stay Balanced
Reverse Speed Skater, Focus on Feet/Hips/Spine/Shoulders
3 Claps, Max Height
Slow Reverse Skater, Focus on Balance

L Foot First Shuffle w/ One Step Between Feet- Quick!Quick!
5 Claps, Max Height
L First Shuffle w/ One Step Between, Smooth Descent
R Foot First Shuffle w/ One Step Between Feet- Quick!Pop!
7 Claps, Max Height
R Foot First Shuffle w/ One Step Between, Smooth Descent

Backwards, L Foot First, Balance+Golightly
11 Claps, Max Height
Backwards, Every Step, Smooth Descent
Backwards, R Foot First, Balanced. Light Feet.
13 Claps, Max Height
Backwards, Every Step, Smooth Descent

Shuffle, Start w/ LFoot Closer to Stairs. Lead w/ RFoot Up First Stair in Front of LFoot. Feel Hips/Knees/Balance.
11 Claps, Max Height
SmoothShuffle, Lead with inside RFoot, Smoothly
Shuffle, Start w/ RFoot Closer to Stairs. Lead w/ LFoot Up First Stair in Front of RFoot. Feel Hips/Knees/Balance.
7 Claps, Max Claps Per Pushup.
SmoothShuffle, Lead w/ inside (R / L) Foot

Double Step Speed Skaters w/ Minimum Ground Contact- REDIRECT!
5 Claps, Max Claps Per Pushup
Every Other Step, Lightly, Quickly
SuperTwist, Focus on MAXIMUM Force/Distance of Twist!
3 Claps, Max Claps Per Pushup
Walk Every Other Step, Slowly


We did incorrectly (because I demonstrated incorrectly) the Double Step Speed Skaters. My brain was fried already. After this, Ross led is in some more stairs stuff, including the Carioca, which I think we can add vertically and horizontally, actually. Factually. And we'll rotate in "One Leg Speed Skaters" "Backwards One Leg Hop" "Exagerrated Stride (Yes Infact Verymuch Like the Moon Bounce)".

The Outside Movie was canceled, but we drank well w/ Spaten and Fransizkaner beforehand. And whatever your heart desired at the Foodery with Pikes Past Present and not. Definitely some Old Sag folks at the Standard Tap.

---

This was on the heels of the first true-Pike2009 practice this past weekend which left me well worn, but more focused on the season than ever and more convinced that we will get out exactly what we put in. Whatever level we push ourselves to play at will be the level we deserve. We saw the highs and lows of that possibility.

We installed some of the building blocks of our offense.
The beatings will continue until morale improves.
Next we add the blocks which build off of the building blocks we'll reinforce thiss weekend.
The beatings will commence asof the second time around these blocks.

And now the Tournament I Love to Hate... Chesapeake.

Light field work

I wanted to workout on Tuesday to prepare for the track workout on Thursday but then Weez scored free Phillies tickets so I headed out tonight with the Finks, JT, Ellis, Ross, and Liz Thompson. Workout was as follows:

Jog
Stretch

Set up five cones about a 2 yards apart
10 yd shuttle there and back
10 yd karaoke there and back
quick feet weaving through the cones
bounding hops over the cones
repeat for a total of 5 times


Throw for 3 minutes, complete as many passes as you can
10 push ups for drops (I had zero)
Switch partners, complete as many passes as you can
10 push ups for drops (I had zero)

Set up this box


3------------4



2------------1




0-------------0


Start at 0. Box is about 5 x 5 and the 0 is 10yds from the box. Sprint to 1, plant and sprint to 2, side shuffle to 3, back pedal to 4, side shuffle to 1, plant and sprint to 0 while a disc is thrown to you. The thrower than goes through the circuit.

Repeat 10 times, on 6 switch where the 0 is to the other corner.

Disc suicides - 4 reps.

Done

See you Thursday at Temple.

Double Practice 8/15-8/16

The real work began for Pike in this late summer early fall season as we had our first real practice weekend after having the month of July off. Unfortunately a number of Pikes had prior commitments which made for somewhat low numbers. Some guys had legit excuses, others did not. Those in attendance put some great work in focusing on the finer points of our offensive strategies and the D team working on bringing the intensity for every point of every game (which is hard with 2-3 subs on the weekend.

Great work overall. On to another week of individual work with another double practice looming next weekend.

Quick Track

Didn't have enough time to put in the type of work I wanted to but I got something in regardless. I also am feeling the 3-4 weeks I had to take off because of my groin.

Warm up
Stretch

Ladder
50
100
200
200
100
50
jog what you ran

2 x 4 x 100 walk, jog, stride, sprint

cool down

Not nearly enough, but better than nothing.

Dog Days of Summer

I'm back to updating this thing regularly so help me...

Decided that I would test out my very purple and yellow groin tonight so Tous and I headed to the Art Museum steps and did the following workout:
Every step
Every other step

stretch

Every step
Every other step
karaoke one direction
every step
every other step
karaoke other direction
every step
every other step
single leg hop up every step
every step
every other step
other leg hop
every step
every other step
side to side two footed hops on every step
every step
every other step
slalom steps
every step
two footed bounding up 3 steps at a time
every other step
Something Tous called a "Dominator" I think. Basically a suicide, up 10 steps every step, down, up 20 steps every other, down, up 30 steps every step, etc. etc. etc.

Suck

Hydrate.

Drive home

Med Ball 200
8.8 lbs medicine ball
20 x Big Circles
20 x Woodchopper
20 x Standing Russian Twist
20 x Squat to Press
20 x Medicine-ball Sit-up
20 x Rocky Solo
20 x Toe Touch
20 x 45-Degree Twist
20 x Suitcase Crunch
20 x Diagonal Crunch