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.
Thursday, August 20, 2009
Wednesday, August 19, 2009
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.
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.
Monday, August 17, 2009
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.
Great work overall. On to another week of individual work with another double practice looming next weekend.
Friday, August 14, 2009
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.
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.
Tuesday, August 11, 2009
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
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
Thursday, July 23, 2009
Criss-crossing the Country
The weekend of 7/11 I went up to Maine for some hiking and possibly some white water rafting. We wanted to do the Knife's Edge hike on Mt. Katahdin which is the highest point in Maine and a very popular 10ish hour hike. So popular in fact that the parking for the trail head for Knife's Edge was full at 6:30 am.
As it turned out, we didn't make it by 6:30. We rolled into Baxter State Park at about 8am, signed in for the Abol/Hunt's trail hike, parked our car, and headed up the trail. This was supposed to be a 8-10 hour hike with the Abol hike being a very steep hike to the top of Katahdin and then the Hunt trail (the last leg of the AT) being easier in terms of navigating back down the mountain. We started up the Abol and they weren't kidding about steepness.
After what was a fairly ridiculous uphill and loose rock hike we hit a flat part.
And then kept climbing up to the top of Katahdin.
It was an awesome hike, and an amazing view. And holy crap was it tiring. We made it in about 4 hours, ate lunch and then headed back down the Hunt trail. It was very windy which made it kind of exciting on the way down. The views, however, were absolutely worth it.
We continued the rest of the way down the mountain and finished up in just under 8 hours. It was one hell of a workout and an awful lot of fun. I really, really like hiking.
Sunday we woke up and headed back to Bangor Maine and then did a little exploring along the coast. Our exploring led us to Camden Maine on the coast where we decided to go Sea Kayaking. This was also a great workout. Lots of fun for two hours, great core and shoulder workout. I'm pretty much ready to buy a Sea Kayak.
(209)
As it turned out, we didn't make it by 6:30. We rolled into Baxter State Park at about 8am, signed in for the Abol/Hunt's trail hike, parked our car, and headed up the trail. This was supposed to be a 8-10 hour hike with the Abol hike being a very steep hike to the top of Katahdin and then the Hunt trail (the last leg of the AT) being easier in terms of navigating back down the mountain. We started up the Abol and they weren't kidding about steepness.
After what was a fairly ridiculous uphill and loose rock hike we hit a flat part.
And then kept climbing up to the top of Katahdin.
It was an awesome hike, and an amazing view. And holy crap was it tiring. We made it in about 4 hours, ate lunch and then headed back down the Hunt trail. It was very windy which made it kind of exciting on the way down. The views, however, were absolutely worth it.
We continued the rest of the way down the mountain and finished up in just under 8 hours. It was one hell of a workout and an awful lot of fun. I really, really like hiking.
Sunday we woke up and headed back to Bangor Maine and then did a little exploring along the coast. Our exploring led us to Camden Maine on the coast where we decided to go Sea Kayaking. This was also a great workout. Lots of fun for two hours, great core and shoulder workout. I'm pretty much ready to buy a Sea Kayak.
(209)
Monday, July 13, 2009
Catch-up
Man...life got massively in the way of me updating this blog. Since the last post the following things have taken place:
1) Practice on a very rainy weekend prior to the Boston Invite.
2) The Boston Invite - Pike did alright...left too many opportunities on the field with our chance to make the elite bracket. We made roster decisions after this tournament. It was an incredibly difficult process but we're just about set at this point.
3) Numerous mini workouts with the Finks and on my own.
4) Played at Potlatch with Shelixim/Elixerbac (connected with the team through Huck Finn players from Paganello. Team included Germans, New Zealanders, and West Coasters). Very fun tournament overall. Maybe would have like to play a little more competitively but playing 3 days of ultimate is still 3 days of ultimate even if you're doing a lot of drinking in the process.
5) Spent an UNGODLY amount of time working as work basically decided to hit me square in the face over the past three weeks. I had to miss my first SL game due to work and was basically sleeping 5-6 hours a night and working the other 18-19 hours in the day when I wasn't eating. Thankfully this mess should be over with.
6) Oh yeah...summer league. My team has motivation issues. We don't try hard enough and get in close games that shouldn't be close. And then we lose. It makes no sense to me. We're either going to be the most dangerous 5/6 seed ever or we're headed for the D pool. It's anyone's guess.
That being said all this running around and the excessive ultimate has got my weight down in the 208 range. With two tournaments left this month (Sandblast and Wildwood) I'm expecting another 2-3 lbs if not more plus continuing to feel more and more comfortable playing elite level ultimate. My Sandblast team looks really good. Good women, two of the Titcombs (5 ultimate guys) and other strong players. I'm pretty excited.
Another post will follow later tonight with info on my awesome weekend in Maine hopefully complete with pictures. Hopefully I won't have any more prolonged hiatuses from this point forward.
#31
(208)
1) Practice on a very rainy weekend prior to the Boston Invite.
2) The Boston Invite - Pike did alright...left too many opportunities on the field with our chance to make the elite bracket. We made roster decisions after this tournament. It was an incredibly difficult process but we're just about set at this point.
3) Numerous mini workouts with the Finks and on my own.
4) Played at Potlatch with Shelixim/Elixerbac (connected with the team through Huck Finn players from Paganello. Team included Germans, New Zealanders, and West Coasters). Very fun tournament overall. Maybe would have like to play a little more competitively but playing 3 days of ultimate is still 3 days of ultimate even if you're doing a lot of drinking in the process.
5) Spent an UNGODLY amount of time working as work basically decided to hit me square in the face over the past three weeks. I had to miss my first SL game due to work and was basically sleeping 5-6 hours a night and working the other 18-19 hours in the day when I wasn't eating. Thankfully this mess should be over with.
6) Oh yeah...summer league. My team has motivation issues. We don't try hard enough and get in close games that shouldn't be close. And then we lose. It makes no sense to me. We're either going to be the most dangerous 5/6 seed ever or we're headed for the D pool. It's anyone's guess.
That being said all this running around and the excessive ultimate has got my weight down in the 208 range. With two tournaments left this month (Sandblast and Wildwood) I'm expecting another 2-3 lbs if not more plus continuing to feel more and more comfortable playing elite level ultimate. My Sandblast team looks really good. Good women, two of the Titcombs (5 ultimate guys) and other strong players. I'm pretty excited.
Another post will follow later tonight with info on my awesome weekend in Maine hopefully complete with pictures. Hopefully I won't have any more prolonged hiatuses from this point forward.
#31
(208)
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