Tuesday- 5/19

Starts

3x each of the following into a 15 yrd sprint

forward (feet square, not in sprint stance)

right side

left side

backwards over left shoulder

backwards over right shoulder

backwards, three steps forward, plant on right

backwards, three steps forward, plant on left

2x each of the above into a 30 yrd shuttle (15 there, then back)

Conditioning

15 minutes

30 seconds on, 60 off.

This is usual 10 reps with no extra rest, but we would not have made it if we didn't take 2 minutes between sets of 5.

Kind of like the box drill...

Made a 15x15 yrd box, with a cone at a 45 degree angle at the top (LOOK LIKE A HOUSE).

Sprint, change slight direction and sprint, change major direction and sprint, shuffle, shuffle other direction, and you are back. 

I made twice around, and then somewhere into the first shuffle on the third time around for each rep.

This was very hard, but felt good.  Good to be changing direction like that.  I feel like it simulated handler cuts pretty well.

Monday- 5/18

Sprints

5os and 70s

20 sprints, alternating between 50s and 70s, starting on the minute.

Plyos

3 sets of 5-5-5 Squat Jumps (with hands behind your head perform five controlled squats to a thigh parallel position, then drop into the squat position quickly five times, then drop into the squat position and explode vertically five times.) 90 seconds rest between sets

2 x 10 Crossover Lunges on each leg (standing in place, instead of stepping forward like a normal lunge, you will step across your body to a spot diagonally across from your body. These type of lunges are more effective at targeting the muscles and simulating the positions we use regularly on defense.) 90 seconds rest between sets.

3 x 10 Burpees- 90 seconds rest between sets.

Abs, 100 pushups

Sunday- 5/16

UGH.

RUN

4 miles total- 26:34

Ran from APT to Nicollet Greenway, to Lake of Isles Exit, and back.

I ran to greenway, stopped, and then did INTERVALS:

12x 15 sec on, 30 sec off.

I made it to the Isles exit and Stopped for AWHILE.

I then tried to start up intervals on the way back, but realized I just couldn't do them all again.

So I did:

6x 15 sec on, 30 sec off.

At this point I was pretty dead, and just ran the rest of the way back.

THIS WAS NOT A GOOD RUN.  Feeling too tired for what I did.  Maybe I pushed my self to my max on the first set.  But I still feel like I should have been able to do more for the amount of rest I gave myself.  I'm still feeling sick, and know I have not been drinking enough WATER.

I am sweating all over my CPU right now.  But I should do some pushups and abs now.  I will do!:

100 pushups and 5 minutes or so of abs.

Friday- 5/15

Done this before:

Power Skipping   3  x  25 yards 

10 yard accelerations   5 sets  (1 minute break) 

Box Squats                                   4 sets  x  6 reps 

Reverse Lunge                       3 sets  x  8/each side 

Single Leg Romanian Deadlift    3 sets  x  8 reps 

  

10 mountain climbers into 20 yard shuttle sprint (10 yards down and back) x 8 sets  (30 

seconds rest between sets) '

4 squat thrusts into 15 yard sprint  x 6 sets  (45 seconds rest in between sets) 

 

60 yard shuttle (4 x 15 yards down/back)  x  4 sets (45 seconds rest between sets) 

NEW conditioning:

15 minutes

10x 30sec on, 60 sec off.

Cone placed 10 and 20 yards away, disc is thrown to you as you turn, when you catch it, you jog it back and then start next sprint.

sprint 10, cut back at 45 deg. to left

sprint 10, cut back at 45 deg. to right

sprint 20, cut back at 45 deg. to left

sprint 20, cut back at 45 deg. to right

Rest 30 seconds together, then 30 while partner is doing this, and you are throwing.

I was able to finish the 4 sprints in about 25 seconds, so I got a little extra rest.

5 minutes of abs, and some throwing.

Thursday-5/14

100 pushups 

Abs

There are four exercises, which you perform in a circuit:

(a) 20 Body-weight squat
(b) 10/leg Lunge
(c) 10/leg Step-up
(d) 10 Squat jump 

5 circuits w/ 30 sec between exercises, 1.5 min between circuits  (this was too easy, so I reduced the rest between sets.

JUMPROPE

10x 

60 sec on, 30 sec rest

(roughly doing 2 sets as fast as I could, 1 as high as I could

ended with 60 sec on each leg (much harder)

Wednesday-5/13

PICK UP

Went to play some XMN pickup.  Not GREAT, but solidly GOOD pickup.  It took me about an hour to really get moving, and into a rhythm of getting open as a handler.  At a certain point though, my throws were much better, I had a bunch of hucks (only flick I think), great hammers, two inside flick breaks for goals, and one of the better layout Ds i think I've ever gotten.  

I NEED to FAKE and PIVOT more.  That is one thing that will truly make me a better player.

Played for 2.5 hours.  Good workout I think

This weekend really proved to me that there is nothing better for getting good and in shape for frisbee, than PLAYING FRISBEE.

Tuesday- 5/12

Feeling sick still...COUGH

Set up cones 10 and 40 yards from a point.

We did four sets, alternating between:

 sprinting 10, backpeddle 10, turn and sprint 30

AND

Shuffle 10, shuffle 10 back, turn and sprint 30

Rest is the walk back and 4 minutes between sets.

Alumni WKND. BOOM.

WORKOUT...

Thursday- feeling yesterday's workout a bit, and really getting ready for an awesome weekend

Friday- Nothing

Saturday- Second half of the Alumni Game

Sunday- The second Alumni Game

Monday- Sick and BURNED OUT from the weekend.

My play did not feel great.  I really didn't feel in very good shape, and had a hard time getting the disc.  Granted, Adrian is very fast, but it was still hard.  I don't think that being sick the week before, and drinking the nights before each of these games helped much, but it was still rough.

FUN...

Thursday-  After work I met up with Megan, Erik MEgow, Nolan, and Jason, at Megan's garden, and we ate some cheap (17 for 6) vietnamese sandies and drank some beer.  

Jason, Nolan and I then went to get Baylis and Liana from the light rail station.  We headed back to our place, and proceeded to drink with an accumulating group of alumnus.  In the end there were probably 15 or so people (notables: Hummer, Pbo, Jacob, Tony, and Hummer's corkscrew penis friend), and we headed out to the Black Forest Inn, and then to the Bulldog.  At the Bulldog people started to leave at 1ish, but the bar stayed open, so 8 of us stayed and continued to drink.  Car bombs were fun, and we ended up getting Nolan pretty bad on a rigged game of Ro Sham. 

Baylis, Nolan and I headed to our place.  Baylis and I went to Bed.  Nolan made a pound of plain pasta and watched an hour of Braveheart...going to bed by 4.

Friday-  Baylis wakes at 7.  He goes for a run and forces Nolan and I to wake up at 8.  We head over to the Sunny Side up Cafe, and eat a bomb breakfast with the crew from last night.  

We then head to Carleton for the WATER COURSE of disc golf.  We are joined by some other people, and divide up by age.  Me, Jacob and Gabe are together.  I did not have to swim, played real well, and we ended up -2 (all par 4). 

 We then went over to a rainy CUT practice.  During practice there were two highlights: the discovery of the fun games one can play with some scaffolding; and my brother getting pissed at Evang for bidding into him, and Screaming, I'M NOT ANGER, I'M JUST FUCKING PISSED. 

We headed to Rexy's for the usual apps and Basils pizza, as well as a keg of Blue Moon.  The place was packed for a while, and it was great to see people as they drickled in.   After a bit, people left, and it seemed like the Rueb was not going to happen.  But we rallied, and there ended up being a ton of people there, giving it a usual Saturday night feel to it.  We then went to Mammels after the bar closed and did more of that drinking thing.  It was a fun night, ending with Nolan and Clare doin some MOin and cuddling, and 5 people sleeping in Mams bed.  I slept at CK and Jeromes with Pooh and Jacob.  Bed at 3 again.

Saturday-  Woke up at 8:30 and headed to Sayles with CK for DG.  No alums really came til 10ish, and it ended up being a small game overall.  I played with Luke Evang and Grant, but the spirit of it was lost by the time we got to the Observatory.  Fun game though, just kinda cold.   

I ate at the LDICK and then headed up to the SYZ game on the hill of three oaks.  No Bell this year because it was wet, but the hill worked great.  Our game against CUT was fun, but they just pwned us.  The older dudes scored 4 in the first half, and the younger (05 and younger) just barely did the same.  I had a hard time playing well, but had fun none the less playing with some folks.

Immediately after the game there was a great speech by SOX, a great group photo, and some TGC (Throw Gun Catch).  We showered in the Rec and headed to the BBQ at Evans.  There was  a lot of timely food, and lots of people came, and it was probably the highlight of the weekend.  Grant gave out about 40 beer bongs, Grant bonged a 40, Hummer and Pbo wheeled the scaffolding over from West, Nolan and Jason did a lot of Rolling on Kegs, and then we headed to the Auction inside.

I sat with Nolan, Matt Hahn (who was once again my favorite person to hang out with over the weekend), and Jason.  There was A LOT of yelling and chanting (especially chanting REVERSIBLE to everything).  Mike got naked in front of everyone (poor guy).  The alums v the seniors was a joke.  Me, hummer, Tony, miles, Scotty?  v jerome, mams, ck, rob, ty.  We dominated them, making CK pour one on his head.  There was also some auctioning off of Tats on current players.  Looks like Grant, Kan, Curme, Luke, Christian (doubtful) are.  I'm still thinking on it...

The the Rueb...Not.  Actually to the VFW.  It was great.  They had Karioca and a big space.  Hard to remember much that went on there, but it was a fun time for all I believe.  

Next to Mams again.  I dont know really much that went down there, just because nothing too eventful did as far as people say.  EA fell down the stairs...Clare made out with 3 CUT peeps...

I followed PK home and we were asleep by 3 again.

Sunday-  Wake up at 9:30.  Found mammel and putzed around til 11, and got the last game of the wknd going.  We did some pwning of the CUT for a while, but they really brought it back, showing some real strength.  We ended up beating them though.

This game made me really love CUT.  It just shows the talent that the system produces, and the real help that it can be for the current team.  There is real desire to better the CUT from the alums and that is sick.

Then off to Ho Bros for a last meal, and last goodbyes.

GREAT WEEKEND.  Fun to see everyone, and REMEMBER WHAT IS SO SPECIAL ABOUT THE CUT.  Next year I don't want to spread myself so thin though.  Nolan, Baylis and I agree that we were all just so pumped to see everyone that we did not talk to specific people enough, and instead did a lot of group hopping.  From the past I have found that it can be much more fun to go off with 6 or 7 people and do some fun shit, instead of staying with the large group and doing less.  We were too afraid of missing something, which ended up meaning we did.  But it's aaaallll goood.  Fun times for all.  Can't wait for next year.

Wednesday-5/6

BIKE

30 minutes- 8.75 miles

not pushing it, just sweating a lot, moving my legs

PLYO (?)

line jumping

2x the following (30 seconds each, with 30 rest between each)

Forward, back quick

Forward, back high

Lateral quick

Lateral high

One legged forward, back

One legged lateral

Clockwise box

Counterclockwise box

Diagonals box

Other direction diagonals box

1 minute rest

Bosu ball

3x (30 seconds each)

Split jump high

Split jump quick

30 second rest

Lateral leg switching high

Lateral leg switching quick

30 second rest (after the second set, I took a minute)

Jumping

2x (30 seconds each):

Squat jumps

30 second rest

Reflexive ankle jumps

30 second rest

Lunge jumps

30 second rest

7 minute abs

100 pushups

Woooow.  Tired as shit.  Legs just weak as F.  Probably taking tomorrow off...then its alumni weekend!  Will play a bit this weekend, but that'll probably be it. 

Tuesday- 5/5

RUN

Ran from the Y to the Greenway

I did a total of 14 15 seconds on, 30 seconds off.  

I was running as hard as I could for the 15s, though granted I was feeling ill, and tired, this kinda killed me.  Rested for a bit, and jogged back to the Y

JUMPROPE

At the Y I did some JUMPROPE. 

I did it for 20 minutes.

I started with 30 seconds on, 60 off.  That was way too easy.  Next bit I did 45 on, 45 off.  Then by the end, doing 60 on, 30 off.

Now I have never done much of this, so I did not go very hard for any of it, but noticed I got much better at it.

LIFT

DB bench- 3x10 @ 50

Decline bench- 1x10 @ 95, 2x10 @ 105

SC- 3x12 @ 40

Tricep pulldowns- 3x10 @ 110

15 pushups---haha, couldnt do more

Abs

Monday- 5/5

Went to the park and did the workout I've done the last two tuesdays.

3x25 yrd power skipping

6x10 yrd accelerations- 30 sec rest

4x6 box squat

4x8 lunges

3x8 single leg RDL

8x 10 MC into 20 yrd shutt (30 sec rest)

6x 4 squat thrusts into 15 yrd sprint (45 sec rest)

4x 60 yrd shutt (45 sec rest)

10x 30 sec work, 60 sec rest

For this I did:

2x:

Squat thrusts

Alternating 5 and 10 yrd suicides

10x10 yrd box drill clockwise

Alternating 5 and 10 yrd shuffle suicides

10x10 yrd box drill counter clockwise

Weekend laze and sickness

Friday- Day off.

Saturday- Abs and 100 pushups, but no running, cause went up to Mammels cabin for the night.  It was really fun, and beautiful, but I got too hamdogged.

Sunday-  Woke up feeling just terrible.  Headache, stomachache, weak, three hours of driving at 9AM.  Turns out a lot of people at my morning job had the same kind of thing over the weekend, so I'm guessing that's my deal, and the drinking and SAUNA didn't help at all.  I was in bed from 12-6PM, receiving text updates about regionals, and then back in bed by 10:30 or so.