late night push

100 squats with 45lbs bar
6 x 5 pullups (come down in an L hang)

Am I alone out here?

21-15-9 pullups/burpees

Completed in 9:12

Medball 300: 20 reps each of

Overhead squats

Deadlifts

R chops

L chops

Wall balls

Standing Russian twists

R big circles

L big circles

R split squats

L split squats

Clean and press

R SL RDL

L SL RDL

Situps, bounce pass off wall

V-ups, pass ball from feet to hands

DoC

Deck of Cards. Do as many reps as the number on the card. Faces = 10, Aces = 15.

Spades: overhead squats

Hearts: pushups

Clubs: burpees

Diamonds: lunges

Completed in 19:37

My draw: 3d Jc 8d 5s 8h 7d Ac 8s Jd Jh Kc Qs 7h 4d 7s As 9s 2c 9c 5d Ad 6h 3c 4c 5c 10s 4s Qh 5h 6d Js 9d 4h 3h 9h 8c 2d Ks 2s 6c 10h Ah Kh 10d 10c 7c 3s Kd Qc 6s 2h Qd

first winter pickup

went to gunswick to play the first winter pickup of the year. attendees were dusty, walt, dono, MJ, jake the jake, raph, mike jeager(sockeye player). played boot for 2.5 or 3 hours. good workout and i worked on my layouts and boxing out. it was a blast meeting past pike players and getting to play with some players from this season. i recommend that everyone come out to this starting next weekend, there are alot of great players and chances to improve.

Frenchy Mc FrenchFrench

Happy Thanksgiving

For time:

25 squats

400m run

25 pushups

400m run

25 burpees

400m run

25 squat jumps

400m run

completed in 9:22

10 reps of each, with a 3kg medicine ball:

overhead squats, russian twists, chops

deadlifts, cleans

pushups, both hands on ball

pushups, one hand on ball

overhead split squats (ball in one hand)

wall balls (squat, throw ball up 10', catch)

situps with throw/catch off the wall

Then indoor practice with the men's team in Mainz

Half Tabata Set

Burpees: 7, 8, 7, 7

Pushups: 16, 14*, 11*, 11*

Squats: 20, 21, 20, 20

Abs: 18c, 14v, 18c, 14v

no rest between exercises

* = girl pushups (knees down)

c = crunches, legs on chair

v = V-ups

Gradually getting there

3x5 L-hang pullups

2.3km in 11:30 (1.4mi at 8:13 pace)

(0.7 in 4:00, 0.9 in 5:00, 0.6 in 2:30)

Later, after a nap...

5 L-hang pullups

8 L-hang pullups

3 L-hang pullups, 2 L-hang pullups

2x10 knees to elbows

Interval Run

I used my iPod to time the intervals. I tried to remember how far I got during each interval, then used the distance measuring tool on Google Maps to measure my progress for each interval, but there only distance I'm sure about is the total.

1400m in 5:08 (Refused - New Noise)

450m in 2:59 (Ratatat - Spanish Armada)

1450m in 5:14 (Flipsyde - US History)

400m in 2:49 (Jay-Z - Sunshine, Ratatat Remix)

1450m in 5:06 (Young Buck - Stomp, Ratatat Remix)

430m in 3:11 (Jose Gonzalez - Down the Line)

1400m in 4:42 (Streetlight Manifesto - Here's to Life)

Total: 6.98km in 29:09

or 4.34mi at an average pace of 6:43

What's your plan this winter?

1.5mi in 12:24 (8:16 pace)

60 minutes yoga

30 minutes foam rolling

As you heal up, start to plan your winter workouts. Planning and keeping track of what you do will help you when you feel lazy or have some excuse not to work out, so you'll work harder and be more prepared for the season ahead. Going to the gym with a plan also means you won't get there and just do the same old routine every time--planning your workouts ahead of time will make for more efficient workouts and better gains in strength. Planning also helps you avoid overtraining by helping you spread out workouts that use the same kinds of movements.

Before you plan your workouts, take some time to think about your strengths and weaknesses as a player. Be honest for this self-assessment. Maybe you can run forever, but your change of direction can be faster. Maybe you have a good first step, but you have trouble making long cuts or can't keep getting open as the point drags on. How will improving your lateral speed help you on the mark, or help you to maintain good defensive positioning? How will increased muscle mass help you box out and sky your defender? Do you just need to be better conditioned overall?

Pick a few goals for this offseason, and plan your workouts to address your weaknesses. Diversify your workouts, too, so you can deal with an unfamiliar situation on the field (say you like guarding handlers, but somehow ended up on a cutter--you still have to shut him down!). Above all, make a plan and stick to it. For help making a workout plan, talk to Bill or one of the veterans on the team, they can give you advice and direct you to helpful resources online. Get huge, Machine!

Because I wasn't on Cook...

helping to crush Temple today at the home tournament, instead I ran 5k (my route was actually just over 4.7k). But with this little wrinkle: every 5 minutes on the clock, stop running and do 25 squats and 25 pushups. But the clock does not stop for the squats/pushups.

I finished in just under 30 minutes, including my 5 rounds of squats/pushups (125 total of each). It wasn't as much fun as the tournament probably was, but I think it'll make the tournaments in April a lot more fun when suckas can't keep up with me.

That's right, suckas.

off season

pike 2009 is over and rutgers 2010 has yet to begin so its time to bulk up get strong get healthy and build endurnace.

power gym

10 squats
10 deadlifts all with 80ish lbs
5 cleans
6 clean and jerks

5 cleans
6 clean and jerks all with 105 ish lbs

jeffs army abs
daves angry abs

ladder of pullups with various grips at BID house
1,2,3,4,5,6,5,4,3,2,1

Post-bacon Workout

With Frenchy, DJ, and Sanborn. Focus was footwork and acceleration.

Warmup

10x(sprint 3yd, backpedal 3yd, sprint 3yd, backpedal 3yd, sprint 10yd)

10x(10 seconds fast feet to 10yd sprint)*

30 second endzone cut/defend drill**

15 body builders

5 rounds of comeback drill, 1 layout per round

100yd marking shuffles fast (50 out, 50 back)

100yd marking shuffles slow (50 out, 50 back)

*mixing up the orientation of fast feet, so you have to turn into the sprint in different ways

**1 thrower, 1 cutter, 1 defender. The cutter tries to score as many times as he can within 10 seconds, the thrower only throws when he's open, the defender tries to shut him down and bid whenever possible. Keep track of goals caught. We did one round of offense and one round of defense with each partner.

Start of College Season

Went to the gym and focused on leg strength:

15 , 12 @ 315lbs Leg Press
12 , 9 @ 355lbs Leg Press
12 , 10 , 9 @ 100 lbs Leg left (quad machine)
3 x 10 Hamstring curls - right hamstring @ 30lbs, left @ 50lbs - didnt want to push too much here, trying to baby my broken hamstrings back into shape
3 x 8 Hack Squat @ 200lbs
5 x 9 Hammer strength at 60lbs, 80lbs, 100lbs, 120lbs, 140lbs
15 mins on Bike

followed by light pickup and then 2 hours of Machine practice.

FMUMF

A Little Fun

Quick plyo

3 x 20 Box jumps
3 x 20 Split Jumps for Height
3 x 20 Elevated Split Jumps (dunno what these are called, one leg on chair, other leg off, explode up and switch legs)

Jump Rope - 150 with 2 legs, 50 with left, 50 with right

Afterwards - about 2 hours of competitive beach volleyball.

Up and at-em

got up early this morning to workout before work mostly because i was to busy to do it yesterday but it also is going to help me get in the mindset for a tournament.

Murder Deck of Cards

spades(s) = high pulls
hearts(h) = lunges
clubs(c) = leglifts
diamonds(d) = push press

these exercises are done with 15lb dumbells in each hand

finished in 20:52

my draw

Jd, 4d, Qh, 9d, 2s, Qc, 9c, 2d, 3d, 7d, Kh, 7c, 6h, 9h, 6s, Ad, Qd, 8h, 5s, 8d, Kc, 4h, 5d, qs, 10h, 8c, Jc, 10d, 8s, As, Jh, 6d, 7s, 9s, Ks, 3h, 2h, Ah, 3s, 2c, Js, 4s, 10c, 5h, 7h, 6c, 4c, 10s, 3c, Ac, 5c, Kd

Snertz

Start time: 7:00pm

1 mi "warmup" in 6:30 (1:44, 1:40, 1:36, 1:30)

4x100yd strides at 50%

2x40yd grapevine at 50%

2x40yd marking shuffles at 50%

2x40yd high knees

2x40yd butt kicks

2x40yd high skips

30 pushups

25 full-body crunches, 25 situps, 50 crunches

4x(15 squat jumps to 40yd sprint)

4x(15 tuck jumps to 40yd sprint)

30 pushups

25 full-body crunches, 25 situps, 50 crunches

at this point, I almost puked

2x40yd walking lunges with twist

40yd single leg hop per leg

2x10 double leg forward hop

2x10 double leg side-to-side hop

30 pushups

25 full-body crunches, 25 situps, 50 crunches

10x(5-10-5 suicide), focus on footwork

10x(40yd sprint), variable rest

4x100yd strides at 50%

800m cool-down in 4:30

End time: 8:15pm

Mixed practice? eh.....

Mixed practice with Jug today..... not the most intense practice, but nevertheless my second of the summer with them, and my first LEGIT practice since, um, the fall I believe.

Did mostly light, strategical stuff.  Worked up a sweat working on endzone offense and zone D, but not much else.

Until the end when did comeback drills, 5 rounds per person.  Running 40 yards deep at full sprint, the chop steps and the halting of momentum, the explosion of momentum in the other direction.  And then I remembered what Machine was all about.  Afterwards a slight tingling sensation in the lungs and the pain as I gaped for oxygen like a fish out of water.  And my first taste of something Real in a while, at least in terms of drills.  Awful or delicious, Thales? 

deliz, my friend, it's awfully delizjuss...........

Wall Ball!!

1/2 mile warm up
stretching

today i did the Cross Fit Work Out of the Day(CFWoD)

150 wall ball tosses for time with a 20lb ball

toss the ball by squatting and using arms up to a height of 1oish feet (Wall Ball... [wmv])

i used a 5kg (12ish lbs) and my time was 7:23

1/4 mile cool down
stretching

staris on hills

hill workout done in my back yard on a 30 yard 30 degree hill

warmup lap
stretching(dynamic and static)

sprint
shuffle left
sprint
shuffle right
sprint
karyoke left
sprint
karyoke right
sprint
lunge
sprint
lunge
sprint
broad jump
sprint
back pedal short
sprint
back pedal long
sprint
sprint
sprint
sprint
(rest is the walk back down)

stairs pushups from last post x 4

20 leg lifts
20 full body crunches

protien

what have you done today to help the team?

Hills

Focus on acceleration:

10x(30yd sprint up 50degree grass hill, walk down)

Focus on top speed:

3x(75yd sprint up 30degree hill, walk down)

Focus on manliness:

6x(100yd sprint up 20degree hill, jog down, no rest)

Focus on stride length:

4x(200yd sprint up 15degree hill, walk down)

Focus on overspeed:

5x(100yd sprint down 15degree hill, walk up)

Focus on finishing:

100yd sprint down 15degree hill to stride 100yd up to 100yd sprint up

Trying to not be lazy

lifted in my girlfriend's basement.

Bench press: 8 at 120, 4 at 140, 1 at 150, 5 at 130lb

Overhead squat: 8 at 80lb

Hang clean to push press: 8 at 90lb

Deadlift: 8 at 120, 10 at 185lb

Hang clean: 6 at 120lb

8/18/09

400m warmup lap around the detention basin in back of my house
stretching

5 x 5 box jumps

3 x 5

forward one foot box jumps/leg
lateral one foot box jumps/leg

3 x 10 ricochet

3 x
20 step-up jumps
20 full body crunches
stair pushups (start with feet on the ground and walk your feet up the steps doing a pushup every step untill the stairs get in the way, then walk your feet back down doing a pushup on every step. i endes up doing 11/rep)

protien

08/12/09 - Runners Just Do It Better

Hill Workout

"Hills are speed work in disguise."

2 mile warm up (15 minutes)

form work: (2 x 25 meters)
high knees
butt kickers
skips
karaokes
exaggerated karaokes
shuffles

2 x 6 hill repeats (125-ish meters, S 5th Street, Highland Park, NJ)

- Sprint up the hill at 90% of your max effort, a few meters before reaching the apex switch gears to 100%. Focus entirely on your form! (I'll explain proper form later). Once you've passed the apex, coast to a stop.

- Immediately turn around and JOG!! down the hill. (This is your "rest".) You'll understand why the word rest is in quotes if you do the workout.

- As soon as you get to the bottom of the hill take 2 or 3 seconds to "get your life together" (trust me you'll need to mentally prepare yourself for each rep) then start your next sprint.

-Take a 2 - 3 minute break after set #1, or enough time for you to catch your breath -- whichever comes first.

-This workout is only effective when done on a very steep hill.

2 mile cool down (20 minutes)

Proper Form:
When I'm running up a hill there are a number of things I think about before and while I'm attacking the hill. "Runners set.... GO!" Immediately, I'm up on my toes and driving my knees into my face. My stride length changes drastically from normal to short but with much quicker turnover. After a couple of steps, I lean forward into the hill to the point where I think I may fall forward, but I catch myself with each step. My head is up, looking at what's ahead, not down staring at the cement road I'm running on. Now, instead of pumping my arms slightly across my body, as I would if I were just running (not sprinting) on flat ground, I pump my arms straight while bringing my wrists further back toward my hips and further forward toward my cheeks to generate more energy.

I think this workout would be good for ultimate players. A lot of your sprinting workouts seem to be done on level ground. You're probably getting faster, but you're not getting stronger or improving your form. The only way to get faster, stronger, and improve form is to add resistance -- hills, parachutes, sleds, bungee cords, etc. I hope to help the team out this year by suggesting workouts like this, and critiquing the way people run.

8/10 and 8/12

8/10/2009

5 x 5 (2 foot with 2 feet) box jumps
5 x 5 (6inch with 1 foot) box jumps/ leg

5 x (1 min wall sit, 1 min rest)

8/12/2009

1/2 mile warmup
sprint 400m (67 seconds)

3 min of sprint 100m every 30 seconds
you have 30 seconds to run the 100m and rest before then next one

6 x 100m accelerators

50m lunges
50m slow schuffle (should take about a minute)

protein
ice bath

Get warm, get loose

3 rounds of:

(6 x 16" double leg box jumps,

6 per leg 16" single leg box jumps,

6 per leg 16" single leg lateral box jumps,

6 per leg skaters, focusing on balance

12 deep split jumps,

6 calf jumps)

100yds forward crab walk

2x(100yd accelerator, 5 knee-tuck pullups)

100yds backward crab walk

2x(100yd accelerator, 5 knee-tuck pullups)

100yds walk-out pushups

2x100yd accelerator

100yds spider crawl

2x100yd accelerator

100yds walking lunges

2x100yd accelerator

100yds walking lunges

2x100yd accelerator

5x1 door frame L-hang pullups

DoC

Spades: DB sumo deadlift high pulls, 15lb

Hearts: DB push press, 15lb

Clubs: pushups

Diamonds: full body crunches

Total time: 14:40

That's what I did today.

Snertz Workout

Riz and I tried to go through a Snertz workout. Went relatively well, though we had a little more rest than I wouldve liked and were forced to reduce the reps of a few exercises (limited mostly due to my buggy hamstring and me getting out of shape while it healed).

Snertz Ultimate Workout:

Mile Warm-up Jog
4 x 100yds strides at 50%
2 x 40yds karaoke at 50%
2 x 40yds shuffles at 50%
2 x 40yds high knees
2 x 40yds butt kickers
2 x 40yds exaggerated skips at 50%
20 pushups, 80 situps

stretch

4 x 15 squat jumps - sprint 40 yards after each set (After 2 sets I reduced it to 10 squatjumps)
*puke*
4 x 15 tuck jumps - sprint 40 yards after each set (tuck jumps - jump as high as you can while tucking your knees to chest, go for height and as little time on the ground as possible)
*puke*

20 pushups, 80 situps

2 x 40yds Lunge and twists - focus on controlling with your quads and dont let your knees slam into the ground
2 x 40yds One legged hopes for distance - 20yds on one leg, switch
2 x 10 Forward cone hops - (cone hop, jump over a cone while tucking your knees to chest trying to get as high as possible)
2 x 10 Sideways cone hops

20 pushups, 80 situps

10 x 5-10-5 shuttle/cone runs - run 5yds, touch line, return to baseline, run 10yds out, return to baseline, run 5 yds out, return to baseline (total of 40 yards per set - I did this wrong the first time around. I started in the middle, ran 5 yards out, ran 10 yards (5yds past baseline) and returned to baseline for a total of 20 yards. whoops. however, by this time I was so tired and low on sugar (i brought only water) that I wasnt thinking straight)

10 x 40yds explosions - *just* a 40 yard sprint.

4 x 100yds strides at 50%
Half-mile cool down.


As little rest as possible inbetween reps. the goal is to simulate an ultimate game. sometimes you get an extended rest when Glenn is sitting cross-legged on the field protesting a call, other times you're covering a kid like Greg that just never stops cutting (until you take out his ACL. - too soon?)

Courtesy of the Snertz Workout which can be found at:

www.geocities.com/jia12_12/heroinestuff/snertzworkout.html

8/7/09

my workout

3 x 10 one arm snatches w/ 30lbs (per arm)
30 calf raises with 60 lbs

core workout

10 x
5 raised leg push ups w/ hands on dumbbells (allows for deeper push up)
ab exerciese (down the ladder and back up)

for the abs i did
leglifts, full body crunches, flutter kicks, scissor kicks, 3point crunches(left center right =1)

DOC

8/5/09
I did a deck of cards workout today.

Spades - burpees
Hearts - squats
Clubs - full body crunches
Diamonds - pushups
Jokers - run 1/2 mile

time was 26:32

what have you done today?

FMUMF

Formats and FMUMF

When an imminent and anticipated challenge changes in size or nature at the last moment, when your mental preparations seem ill-suited to the new task at hand, when your strategic defenses on the northern front have prevented you from seeing the attack from the east, it takes an uncommon stature, an agile mind, an adroit tactician to turn this potential setback into opportunity for success that is all the more impressive.

Though the path we take may be unfamiliar, we know exactly where we are going. We also know how we will get there--we can see the steps out ahead of us, and even if they appear slippery or unstable in places we will see that each step will provide a solid foundation for the next. As we move from one to the next, we will be ever more sure-footed, until the final step is one made in absolute confidence.

Know too that each of your teammates is making this journey with you. Indeed, it began a long time ago, and perhaps we have each joined at different times or taken different routes to the present, but the next stretch will be shared by all. When I see my friends on the field breaking their defender's ankles to bust open deep, I will help make sure the path is clear for them--and then I'm going to follow them to that endzone, celebrating each individual success as a team.

Because that's the secret. Win your individual battles and trust your teammates to do the same. Team defense, team offense. Stand on your own feet, pick your teammates up when they falter, and keep fighting every moment you are on that field.

And to all the haters? Get the fuck out of my house.

T minus 5

With Frenchy:

Active warmup
10 minutes throwing

Tabata sprints (28yds each leg): 4, 3.85, 3.85, 3.75
Pushups: 25, 18, 9, 5
Squats: 21, 22, 22, 22
Thrower pivots (each direction): 6.5, 7, 7, 8
Superman holds

It was a workout designed to get the body used to doing things it needs to do on the field. Short but sweet.

Battle Preparations

Machine,

In the few days left before we end or extend our season, we each have the power to influence the outcome of this tournament. What you do in the next few days will impact pool play, the crossover, the bracket, and the game to go. Each man must find his own way to prepare his mind and body for these challenges. Here is what I will be doing.

Monday: Half-tabata workout, partner throwing
Tuesday: Scrimmage vs CHS
Wednesday: Quick explosive workout, swim, stretch
Thursday: Practice
Friday: highlight videos, 3-man marking drill, yoga

8 hours of sleep each night, a big mean salad each day, lean protein and complex carbs. But because this game is mental as well as physical, I will be preparing my mind as well. Relaxing, allowing the memories and regrets of the past to dissolve, giving my attention to the things that I can control--the water I drink, the food I eat, the uniform I lay out ahead of time. The time I wake up on Saturday, the music I listen to before warmups, and the effort I put into my warmups. The way I extend my hands to catch the disc. The options I look for on the field, the throwing choices I make, the way I step out and how I throw. The energy I put into my cuts, the direction in which I look, and the way I seal off my defender with my body. The way I position my hips on defense, the way I look at his thrower, the way I stay on my toes and the way I always choose to work harder. The way I help my teammates from the sideline, the trust I put in each of them, the way I respond to bad calls or aggressive play. These are all things I can control. These things are what I will be focusing on during the week, as I'm visualizing the weekend, and they are what I will be focusing on from warmups on Saturday to the cool-down on Sunday. My focus. My effort.

Do that, trust your teammates to do the same, and we will be successful.

I play ultimate, not poetry...... my body flies, not my words

Machine,

Seven days left till Sectionals.

One hundred sixty eight hours till we end our Journey.

Ten thousand eighty minutes till we Breathe again.

Six hundred four thousand eight hundred seconds till the streets of Gunswick once again flow with blood.........

Till footsteps echo across the silent surfaces of the night, till broken profecies strewn across the ground like empty shards of glass begin their resurrection, and the gears of destiny once more begin to grind.

Grinding Gears in Ghetto Gunswick.

Get some........

Sunday Lifting Group, Practice

The other half of my workout:

Overhead squats: 8 at 45, 8 at 65, 8 at 85lb
Back squats: 3x8 at 135lb
Bench press: 2x8 at 115, 4 at 125, 5 at 115lb
Weighted calf raises: 3x10 each leg at 45lb
Medicine ball extensions: 10 each side
10 torso twists in a backhand lunge
10 torso twists in a forehand lunge

I love lifting before pickup/practice on back to back weekend days, preparing myself for those tournaments...

Saturday Lifting Group

Pullups: 4 L-hang/4 knee-tuck, 8 dead hang, 6 top-half only
Deadlifts: 10 at 135, 10 at 155, 8 at 165lb
High Pulls: 10 with 45lb BB, 10 with 25lb DBs, 10 with 30lb DBs
3x10 leg raises on the dip bars
45degree back extensions: 10 at body weight, 2x10 at +25lb
3x8 each leg lunge with shoulder press, with 25lb DBs
3x10 shoulder raises (forward and side) with 10lb DBs
Angry Dave Abs
25 pushups, right leg on left heel
25 seated medicine ball situp/throws with partner
25 pushups, left leg on right heel
25 exercise ball crunches
25 pushups

Then most of us headed over to Buccleuch for some Boot. Afterwards, we scarfed down some burritos with alumnus Vlad and talked for a while about all kinds of shit. Can't wait for practice tomorrow...

A good weekend ended badly when the car I borrowed broke down on the Mass Pike, and getting home became an ordeal instead of the liesurely several hours it should have been. This also slashed the time I had to complete my language-lab homework, due today. So I had some shit to take care of tonight.

Bench press: 11 at 115, 8 at 115, 5 at 125lb
Pistol squats: 3x8 per leg
Angry Dave Abs*
Overhead squats: 2x10 at 45, 1x10 at 55lb
Incline DB bench: 11 at 35, 5 at 40, 7 at 35lb

dinner at Brower

90 minutes climbing
20 minutes throwing, focus on throw placement

*10 vertical hip raises, 10 leg lifts forward, 10 leg lifts to the right, 10 leg lifts to the left, 10 leg lifts forward, 10 vertical hip raises. All exercises done without rest, holding on to a partners legs while he stands above and throws your feet down for all the leg lifts.

Finally.

People have finally accepted my ab workout. So for all the ridicule of Christmas' past.

 <^>

Missed Saturday Lift

Went up to Boston for the weekend, so I couldn't lead the group. Here's what I did instead:

2x(4 L-hang dead hang pullups
6 hang-clean and push press, 95lb
6 deadlift 135lb)
2x(6 knee-tuck pullups
6 cleans 115lb
6 deadlift 175, 185lb)

Then some extra pushups, 4 knee-tuck and 4 regular.

Superbowl Workout

Forward lunge with DB shoulder press, 6 each leg 25lb
Backward lunge with DB shoulder press, 6 each leg 25lb
Forward lunge with DB shoulder press, then step through forward, 6 each leg 20lb
Single leg DB snatch, 2x6 each leg 25lb
3x6 BB snatch at 50lb for form
3x6 DB deadlift to hang clean to front squat to push press, 25lb
2x(25 decline pushups, 25 body weight squats)
25 pushups, 25 body weight squats

oh the pain....

dj is back. i'm glad to say I finally made my painful yet anticipated debut (and take that Glenn, I beat you to posting here..... [insert evil sinister laugh]) tonight at Thursday upper-level gym floor practice, a good 2.5 months after i first pulled my hammy. and oh the pain came..... subtly, very subtly, but it came.

And so I devoured it last bit of it. At first I thought that i should take it easy and not participate, but seeing that everything we were doing was sprints-free, i decided my season had to finally begin. surprisingly, it was my upper body that was more limited in strength and whatnot than my lower body and legs, which seemed strange for me given how little, besides biking (a hamstring-free activity), i've been able to do with my legs. towards the end i started to black out momentarily and several times almost fainted from a combination of my PATHETIC shape and slight dehydration, but kept on chugging despite the pain. But these were all physical observations.....

What I most noticed tonight, which is the real reason i'm posting this, wasn't physical but rather psychological. I sit here a mere hour after practice ended and feel not one ounce of pain in my body. Soreness, yes, but pain, like the pain during the workout, no. for those that are skipping these indoor workouts because you're scared, it really makes me wonder, how can you dread something that is so TEMPORARY? I view it the same way as I do global warming; that you're refusal to make small sacrifices to your comfort in the now will only translate into huge and immeasurably, immeasurable harder challenges and more difficulties in the long term. that is, assuming you don't give up on those goals. because it's the memories that will live on once we've graduated and are long gone, like the time on universe point that you battled with every last ounce of your soul to stick to your man despite every last voice in your body telling you to give up until you finally got that D, then patiently worked it back up on O pass by tiring pass and cut by tiring cut until you stood there in the endzone with the disc in your hands and the next thing you know you're going to Regionals, you're going to nationals, you're going to worlds. Your dream wasn't impossible.

in 15 years from now are you gonna remember the latest episode of house or 24 that you missed practice for, or that drunk chick you made out with at that party you skipped thursday night practice for? No. But that universe point in which you sold every last ounce of your soul to the devil himself for that one extra inch in your layout so you could get that D against Princeton or Pitt on Universe point and send your team to Regionals or Nationals or wherever your dreams may take you, you will remember that forever and ever and ever. This I absolutely guarantee you. So do something, make your mark somehow, because in the long run you'll thank yourself for making these years count. Throw with someone on the team that you're absolute, complete strangers with. Convince one of your floormates to play for us next year. Because hopefully the relationships that we build here as a team will last much, much longer than those god damn shows like 24 and House......

Some say ultimate isn't a real sport. My god, how much I would love to fuck up their pretty little faces beyond beleif. Ultimate is a sport of flying discs, and of flying bodies in pursuit of flying discs. Sure it's fun, in fact by far THE most fun sport ever created, but you take any sport that's fun and it becomes 10 times more fun when you go all out and play against good competition, and 10 times more beautiful when you do it in unison with an entire team of players who share your passion, and 10 times more fulfilling when you prove yourself by winning. So lay out.

I'm glad to be back. Long live Machine FUCKING Ultimate. FMUMF.


-dan johnson



PS> I dedicate this post to my fallen comrade Riz, who will be back next fall, and to Kev Chang, who i will unfortunately never have the pleasure of seeing lay out ever again.

Post-Practice Lift

Frenchy had to miss practice for a family thing, so he and I lifted later on in the evening. Here's what I did:

6 overhead squats, 45lb
6 overhead squats, 6 shoulder press 55b
6 overhead squats, 6 shoulder press 65b
6 overhead squats, 5 shoulder press 75b
Back squats: 6 at 115, 6 at 125, 6 at 135lb
Incline bench press: 4 at 115, 8 at 95, 3 at 105lb

with a 5lb DB held between the feet:
3x10 seconds hanging knee tuck+hold
5 pullups, knees tucked

Lift, Pickup

Deadlift warmup: 3 at 45, 3 at 115lb
3x(3 deadlifts, 6 squat jumps) at 135, 155, 185lb
4 L-hang pullups, 4 pullups with knees tucked
3x(clean and jerk) at 45, 95, 115, 115lb

Numbers were low at Buccleuch but we had enough for Boot. We played three games to five, then hit Tijuana Burrito for some lunch.

Free Time Before Our Meeting

I had some free time after class and before our meeting last night so I went for a run.

Roughly 2miles at around 16mins

I was hoping to do more, but I felt like ass so I stopped (my legs and lower back were sore from a sick squat/deadlift workout from the day before). I decided to not completely give up, so I jumped some rope for about 15mins.


100 jumps (break)
75 jumps (break)
65 jumps (etc)
50 jumps
40 jumps
~10 single leg

Sore..

Around 5:30 pm

Still sore, but I was just like "F-this" and went at it

Front squats
8x of 40, 60, 90
4x5 of 110
1x6 of 125

1x5 Deadlift @ 140

Rows
6x of 40, 60, 70
4x5 of 90
1x5 of 95

Chin-ups
3x to failure sets
9,8,7 (right after the rows AND still sore, these were painful)

Curls
2 times "21" : 7 lower half, 7 upper half, 7 full motion (rested after 14) with 25 e-z bar

Back extension
2x12 bodyweight
1x10 w/ 10 lbs

Intervals and Suicides

10x(30 seconds hard, 30 seconds easy)

full recovery

5 suicides (15, 25, 40 feet)
--loser does 10 pushups
--winner does 2 pistol squats per leg

30 minutes throwing, focusing on speed control

I missed the gym

I was looking forward to actually doing squats with WEIGHT
Tabata squats over break helped I think, 130 wasn't that hard

(After Warmup)
squats
40, 60, 80, x 8
3x5 @ 110
2x5 @ 130

In between sets, 5 pullups each time so.. 40 pullups

OHP
40, 45, 55, 60
3x5 @ 65
2x5 @ 70

Bodyweight dips (I think these are worse than pullups)

9,8,7

Not strong enough...yet

12 pullups
Bent-over rows: 8 at 45, 55, 65, 85lb
Hang clean to push press: 6 at 85, 3x6 at 95lb

30 minutes throwing in the squash court, focusing on accuracy at different speeds. We didn't have enough to play ultisquash this time.

Frack

If any of you find a half digested chicken breast by alexander. that's mine.

Spring semester has started. Cheers.

Medicine Ball Circuit

With a 5kg medicine ball,

3 rounds:
(20 med ball squats,
20 pushups,
20 med ball alternating chops)

full recovery

3 rounds:
(20 med ball catch, crunch + toss,
20 med ball backhands,
20 med ball forehands,
1:00 rest)

Rest for the first 3 rounds was that Frenchy and I alternated at the end of each round. I did my pushups on the medicine ball for the first round. We timed the first three rounds, and my times were 1:53, 1:28, 1:31 (so those were Frenchy's rest times, mine were around the same). Medicine Ball Backhands/Forehands were just a lunge out to the proper side, and a double-hand throw across the body for backhand or what was basically a shot-put throw for forehand. Maybe they don't mimic the motion very well, but we figured it could increase power through hip rotation in the lunge position, and that can't be bad. The first three rounds were significantly harder than the last three, for me.

DOC

i did the same thing as glenn only i did girl pushups for the mahlers.

my time 28:02

weight 138.4

Deck of Cards

Spades = Burpees
Hearts = Pushups
Clubs = Mahlers
Diamonds = Squats

1-9, 10-K = 10, A = 15

No water, no rest. As fast as possible.

My time: 31:29.
My draw: Ks, Qd, 10s, Ah, 4c, 3h, 3d, 4d, Ad, Kd, 4h, Kc, 7h, 9h, Jd, Jh, As, 10h, 5h, 9d, 8h, 8d, 6d, 7s, 2s, Qh, Qs, 5s, 10c, 9s, 7d, Ac, 4s, 2d, 10d, 6s, 2c, 6d, 7c, Js, 9d, 5d, 3c, 2h, Kh, 6h, Qc, 5c, 8d, 3s, 8s, Jc

Past, Present, and Future

I'm on a bus back from Boston, and there's only one thing on my mind.

Metro NY Sectionals 2009.

It started with a few old movies that a former captain and teammate of mine shot. I cracked open a can of Monster and turned on the 05 MNY Sectionals highlight reel, wherein one can see Machine beat Princeton into submission 15-4 in the semi-finals. A team in control, excited about every point and taking care of business. The beat bounces in the background as the handlers bounce the disc from sideline to sideline, breaking marks at will and skying the bejeezus out of any fool who goes up for Machine plastic. The finals are no different--you can hear the cheers echo across University Park every time the team rushes the field to celebrate a score. The best moment of the video is its end:
"Rutgers Machine Ultimate goes 7-0 to win Sectionals."

Next up is 05 ME Regionals. A team underestimated goes toe to toe with some of the best teams on the east coast and comes away with a 2-2 record and a -1 point differential, against the 2, 3, 4, and 6th seeds of the tournament. I sip Monster while watching consecutive Callahans, and I study the fire and focus of my former teammates. There is still only one thing on my mind: Metro NY Sectionals 09.

06 ME Regionals and the tone shifts. The tension, the urgency of the team is visible in their movements. The plays they make and don't all have that in common, and every D and layout burns with an intensity you can tell had been bubbling for a long time. Every spike and score is a statement. I've started to grind my teeth between sips of Monster. I want out of this bus and onto that field. I want to be forced to practice outside of my comfort zone, tired from consecutive fight clubs and a grueling workout the night before, defending a teammate who knows I will love to hate him til the scrimmage is over and we can shake hands knowing neither went easy on the other. A teammate who I can trust every day from now to April 19th without exception.

I listen to "Breathe" by Fabolous while watching the next video, 07 MNY Sectionals. I'm watching myself and my teammates on the film, but seeing in my head what would never make a highlight reel. In the front of my brain is our collapse against Princeton, NYU, and TCNJ in 2008--but in the back of my mind is still only Sectionals 09.

In the coming days and weeks, I will be faced with challenges and choices. The pain in my thumb will fade. The animal inside of me, clawing to get out, will quiet at times. But there is one sentence that will reawaken that beast anytime during the next 94 days.

Rutgers Machine Ultimate goes undefeated at Metro New York Sectionals 2009.

Why do you sweat and bleed?

cold and gassed

i did an interval run this afterenoon

3 min warmup

5 reps of
1 min on
1 min off

i was so gassed on the fifth rep

1 min wall sit

tabata crunches 25,25,25,25,25,25,25, 42 in the last 30 seconds

bored

3 rounds of:

10 deep pushups
15 shrugs with 40 lbs

20 db lunges
20 db squats all 3 used 20 lbs in each hand
30 db calf raises

challenge

10 rounds of

10 pushups
10 crunches
10 squats
10 supermans

time 13:30

Cold, Cold Jersey

2x 30 Squats
2x 30 Lunges
2x 20 Split Jumps
2x 30 Ice Skaters

25min on the Treadmill

Ab Circuit

Bench Press
8 at 120
6 at 130
6 at 140
1 at 160

Dumbbells and Sweat

Pyramid Set:

10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 15lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 20lb DBs
15 seconds rest
5x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 25lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 20lb DBs
15 seconds rest
10x(deadlift with a bent-over row,
high pull, curl, shoulder press) with 15lb DBs

5x(DB squat 25lb, DB shoulder shrug 25lb, 10 BW lunges) no rest

multiple days

Wednesday

14 min running
3 min warmup
9 min interval run (2min 8mph on 1 min off 6mph)
1 min sprint(10 mph)
1 min cool down
3 games of racquet ball
super legs with weight
40lbs for lunges
45lbs for squats
00lbs for split jumps

Friday
legs were killing me from the other day so i went for a bike ride 7 miles
first 3.5 in 19:01
second 3.5 in 17:19

trying to recover from sickness and food poisoning i lost a lot of muscle mass in my legs.

Little Bit of Everything

I have been following the routine I sent out to the team. This is just a crazed, muscle hungry person who needed more lifting to do.

Workout - sets x reps (weight)

Squats - 3x 10, 8, 6, 5(95, 155, 185, 215)
Pull ups - 4x 8(my fat ass [~170])
Deadlifts - 3x 10(145, 145, 185)
Dumbbell press [bench] - 3x 3(50's, 60's, 65's)
Alt. Front/lat raises - 2x 16, 12(15's, 20's)
Bicep curl [curl bar] - 2x 8(55, 65)
Different lat raises - 2x 10, 8(15's, 20's)
Lawn-mowers - 1x 8 (55) [I agree... weaksauce]
Shoulder press w/ forward turn (dumbbells, slowly) - 2x 10(30's, 35's)
Lat pull-downs - 2x 8(115, 130)
Tricep Pull-downs (cable machine - rope grip) 5x 8(70, 90, 105, 120, 135)

3x 10 Crunches, 10 bicycles, 10 push ups, 10 mt climbers - Fast
2 mins rest
40 bicycles - tired as hell

Went home and immediately drank skim milk, ate [1] wheat toast w/ peanut butter, and 3 eggs scrambled w/ a little cheese. Gotta get that protein baby! Plus Skim milk is ridiculous good for you after working out. (both cardio AND lifting)

4 of 10 for 10

10 rounds for time of:
10 pushups, 10 crunches, 10 squat jumps, 10 supermans

Completed in 11:30 (first 5 in 4:20, last 5 in 7:10)

Post your times in the comments.

Just a Taste

This is my first post on the FMUMF blog. I may be lazy in terms of contributing to this website, but I have been working my ass off this break to get ready to stuff some teams in the spring.

My workout today consisted of a fast pace 2.2 mile run (13:20) then a variation on the exercises Billdozer sent out combined with sprints. Since it was sunny and relatively warm I did these all outside:

100m sprint followed by 1 minute of crunches
100m sprint followed by 1 minute of pushups
100m sprint followed by 1 minute of mountain climbers
100m sprint followed by 1 minute of squat jumps
1 round of suicides then a 2 minute break

then I repeated twice and went inside to start getting ready for the BCS Bowl Championship. Ill take bets... Oklahoma all the way!!

_____________Finland May Unite Marred Flagellum______________

I can finally

...bench my weight. It feels good.

Bench press: 10 at 120, 6 at 130, 1 at 140, 1 at 145, 7 at 120lb

I did another set at 120lb too, but don't remember how many I pushed out. Maybe 5. I also did a few overhead squats at 50lbs, but that was just for esses and gees.

Ice-Storm Sprinting

Amidst the ice-storm:
4x(110yd stride uphill, jog down110yd
sprint uphill, walk down)

Back indoors:
25 burpees, 25 crunches

I was going to do more inside, but got invited to dinner out at the last minute. The strides were similar to sprints, but with a focus on exploding from each leg. For sprints, the focus was covering ground as quickly as possible...obviously!

Black and Blues

Sore from some amazing skiing up in Tahoe. Decided to go for a run and get rid of the soreness and work through the bumps and bruises.

30 min Run/Jog : Went to the Dish in Palo Alto (Hilly area), Sprint up hill, jogged down them. Saw a tarantula go across the path. Cool.

Drove back to the apartment, did some plyos (Split jumps, toe hops, box jumps, and ice skaters)

Back on Tues.

I don't need a gym

3.8mi in 29:10 (2.8 in 21:20, last mile in 7:50)
2 minutes rest, then:
as many rounds as possible without rest:
10 pushups, 10 crunches

I got through 5 without rest, then did one more set with a two second pause between each of the last five pushups (no rest for the crunches). So, 6 rounds total. I emphasized good form on my pushups, exploding up and going through the full range of motion with each rep. I stopped after 6 rounds so I wouldn't have to sacrafice form.

How are you getting ready for the season? Post your workouts in the comments.

300 reps

10 rounds for time:

10 DB squat + high pull, 15lb
5 DB lunges per leg, 15lb
10 crunches

Total time: 10:05

guess whos back!

Finally able to go to the gym today.

exercise bike for 5 min @ 110 RPM (whatever that means)

2x6 pullups
3x10 dead lift 45 warm up (65,65,85)
bench press 45 warmup 10 at 75, 10 at 95 7 at 95
dips (10,6)

this is not much but im still getting over my illness.

89 frenchy

Strength? Yes, please.

Bench press: 2x8 at 120, 4 at 130, 6 at 125, 3 at 120lb
17 pushups
Deadlifts: 8 at 120, 8 at 170, 1 at 230lb

Good improvement, I think. Time to start running again.

Happy New Years!

Worked off the party with Abs as follows:

120 Crunches ( 40 for the front and each of the obliques)
1:15 Plancks for front and obliques (I'm an engineer, so it's Planck)
90 Crunches ( 30 each)
0:45 Plancks
60 Crunches (20 each)
0:15 Plancks

Up early on New Years, gonna do a 5 mile hike.

PS - My crotch is still sore from those damn hip abduction machines.