Hate to say it.

Hate to say it, but scotty is right.

We are going to have a highlight reel, and it'd be cool if every clip wasn't just keegan laying out for a score (even tho most of them will probably be, and pretty sick at that).

I'm leaving for australia tomorrow, and i printed out the workout schedule. If I can follow this thing in another country, then there is no reason you can't follow it at home/with the team.

Think about how much better we will be than other teams if we just work our asses off for this one month, and then we'll have such a great base to keep going with.

Werblin, you're the fucking man. Keep it up. Let's hear from the other rookies as well.

Keep it up boys, natty's is just a few months away.

- Kuger

Some (More) Incentive

Yo so I forgot to mention this in my other post...

I got a new and pretty sick digital camera for Xmas. Now I'm sure you're wondering why I am posting this. Two words....



HIGHLIGHT REAL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I think it might be cool to have one and play it during the club interest meeting next school year. Plus it'd be pretty cool to own one and brag to all your friends about this sick layout d you got and when they say "NO WAY" you can pop this highlight real in and go " 'Sup bitches" as their jaws drop watching you sick nastiness.

Scott "Xmas is fun" y

P.S. Also be sure to send me some song titles that I can look for and maybe put on said highlight real. Cause lets face it...

bad ass songs + bad ass video of us playing ultimate = awesome highlight real, lot's of rookie prospects next year, warm fuzzy feelings, proud parents, maybe more money from the university... etc.

P.P.S. I'm joking about the more money from the University. They hate us. F@$#ers!!!
P.P.P.S. Blogging is fun.

Testing...

Ok so my computer finally let me join this blog (had to rearrange my security systems). Here's what I've been doing for the past three months.

The goal of these workouts were to strengthen my entire body. I'm not entirely sure "gettin' huge" will help my play...

My workout alternated each day from upper body, to core, to lower body. Each day had a different rest period as well. So on Monday, Wednesday and Friday I have 15 seconds to rest. On Tuesday and Thursday, I have a minute (I rest on the weekends). This program is nice because if you honestly follow it, each area of your body will get an equal amount of attention and will be challenged equally as well.

Here are the three different routines. Again each focuses on a particular part of the body (upper and lower body and core).

Upper Body
Warm Up- Atleast ten minutes on a rowing machine
Bench press- Atmost two five pound weights + bar, 2 sets of 25 reps
Pull Ups (assisted if necessary)- no more than 45 pounds, 2 sets of 15 reps
Dips (assisted if necessary)- no more than 45 pounds, 2 sets of 15 reps
Curls- 17.5 to 20 pounds, 2 sets, 10 reps on each arm
Push Ups- 2 sets, 50 reps

Lower body
Warm up- Atleast ten minutes on a bike, elliptical, or tread mill
Leg extension- 115 pounds, 2 sets, 15 reps
Leg curls- 65 pounds, 2 sets, 15 reps
Leg press- 175 pounds, 2 sets, 15 reps
Squats- 70 pounds + bar, 2 sets, 20 reps
Lunges- 30 pounds, 2 sets, 20 reps

Core
Warm up
"Cobra" (Lower Back)- 6-10 pounds, 2 sets, 25 reps
Incline bench- 6-10 pounds, Up, twist left than twist right then down for one rep, 2 sets, 15 reps
Incline bench- 6 -10 pounds, Sit up about six inches off the bench, Hold this position while
raising the weight above your head like a bench press, 2 sets, 15 reps
Plank Position- 2 times, hold for a minute
Plank Position- 2 times, Lift a foot alternating every five seconds, hold for a minute
Leg lifts- 2 sets, 25 reps

That's all I got for now. Sorry this is so long.
Enjoy the rest of your vacation and get pumped for the Spring.

Scott "Happy New Year!!!" y

Sprints

So I did my drills again today as well as running.

Again we tried the sprinting thing I read about and it worked really well. 30 second light jog, 15 second sprint 4 times for a total of 3 minutes (we thought about doing 6 minutes straight but after I went and was winded from 3 minutes we changed it). We each went and used a stopwatch to time the other, we did a total of 6 minutes rotating every other. Try it and let me know if you think you are getting anything out of it. We are hoping to get up to 60 second jogs and 30 second sprints by the end of the winter.

Other than that until we get the schedule we are working on a lot of throwing and cutting drills as well as some consistent running. After about 2.5 miles I start feeling the fatigue so I need to step it up because I also want to be able to do 5 miles easily by the end of winter (and throw like Slater).

Wer"I'm busting my ass this winter so when Spring rolls around I look pimp as hell as a rookie with nasty stamina and pinpoint throws"blin

Workin on it

For those of you like me who did not run cross country, ever, then you can be proud of me with, um, me.

I'm slowly progressing my mileage, ran 2 miles today in 14 minutes. Felt really, really good, was not really tired after, so gonna do 3 tomorrow.

After that I did those "active stretches" with the lunges, etc. and I'm really starting to like them. Has anyone else tried them out? Every time I do them, I can do them more quickly and efficiently, and I feel really stretched out after.

Then after I did an hour of back/shoulders workout, but that's just so I look good.

I LOVE SEEING YOU ROOKIES PUSH YOURSELVES. KEEP UP THE GOOD FCKIN WORK. It's going to pay off at that first tournament when we're running circles around those silly unathletic bitches.

- Kuger

Ow

SO. I started my workout schedule about three days ago. Went for a 4 mile run in a little over half an hour. Just got the legs moving. Also started doing sets of bicep burls, tricep curls, sit ups and pull ups every day before work and after work. I've managed to stay faithful to that for the last three days despite massive amounts of soreness. 2 days ago i did a 5 mile run on the track at my high school and tried to time each mile for about 7 minutes. Just a slight step up from the run the day before. Gradual increases in difficulty. YEsterday I went and did 4 miles at 6 minutes a clip, stopping and walking a lap after each mile. Im thinkin every third day I'll go do that sort of run, set distance intervals with time goals attatched. Probably take em down to half miles nest time and do about 6 at a faster clip. Also, I've been doin pushups whenever my boss isn't looking at work. And lifting bottles like tehyre wieghts. I literally lift these stupid bottles of vodka hundreds and hundreds of times a day. I'm not sure they're doing anything productive, but i think they might help keep my arms loose so i can get the most out of my lifting program. And if they arent doing anything, then at least theyre helping to keep me entertained during my incredibly boring 12 hour work days. For people running; dont worry about muscle fatigue. Thats supposed to happen. HOWEVER; if you have bone pain, you should ice it up and take a lil break. If you cant tell the difference between the two, just keep running til u hear something pop. That will be ur hamstring.

SNiffles

run

so, i decided to test the knee out today. ran like 2.1 miles in a little under 15 minutes. good news is my knee felt pretty good. should be fine in another day or two. bad news:

distance ran = pussy.
time it took = more pussy.

this was my wake up call, hope you're all having similar revelations. i was feeling a little winded at the end of the two miles and that's just ridiculous.

keegan

yikes!

hey all,

so you're prolly wondering why your fearless captain hasn't posted again yet. fear not that i have been slacking already. however, i did have a bit of a mishap. my knee feels a little funny, like a bone bruise or something on the lower outside part of my knee cap. i can think of two ways in which i might've damaged it.

option 1: when i was running the other night, my legs felt real weak. but it didnt feel like anything out of the ordinary. sometimes when im running and its been a while, my legs hurt and i feel like im actually doing damage to them. this was not the case here when i was running, so i dont think this is what happened.

option 2: while running in penn station trying to figure out where my train was after a thousand free drinks, i slipped on a wet floor. the area was pretty crowded but i noticed an open circle in the crowd of about 20 feet in diameter, and in an attempt to save time i sprinted across the circle. in my haste, i failed to notice a wet floor sign and crash landed on a very slippery ground, where i believe my knee broke my fall. (what actually broke my fall is fuzzy.. as i was a lil drunk still) people both stared and laughed, at the idiot that tried running through a wet circle..

so if anyone knows about injuries and what might've happened, email me and shoot me your opinion. im gonna try to go for another 3 mile run tomorrow and see how it feels.

KEEP POSTING!!! love seeing that people are working hard, especially rookie biatches!!

love,
keegan

p.s. since i was scared to run, i threw around for about 45 minutes to both stationary and moving targets. moving targets = much more productive.

Offseason Workout Plan

It's freakin awesome that a lot of people have taken the initiative to come up with their own workouts. That's sick! Here's what's going to happen for the rest of the offseason:

The other captains and I have been working hard on a day-by-day workout schedule for everyone to follow during the next six weeks (until the beginning of the semester). This makes it very easy for everyone to know what everyone else is doing and to stay on the same page. From experience, it is VERY difficult to not only make up your own workouts, but then actually do them. That's why we've done the hardest part for you already -- all you have to do it DO the workouts.

Expect this schedule to be sent to the list tomorrow. It's pretty ambitious, so be ready. How do you become ready, you ask? Keep running this week. A few miles per day. Take every 3rd day off or so. One week from today, we begin plyos. You need a good base in order to get the most out of these and not injure yourself. Be ready.

Trip "first time blogging, i feel like a complete tool" le

PS. seriously, keep running
PPS. seriously, buy cones (you're going to need them if you're at home)
PPPS. the workout schedule will come with a complete set of instructions, cuz we don't want you guys screwing this up
PPPPS. just kidding, you guys are smart sometimes

Starting the Week

Hello Sideshow folk,

I've ran 3 miles each of the past 3 days along with a 1/2 hour or so of throwing.

Today, myself and Ryan (Dave 2 for those who get confused) went out to the park and made up 5 throwing drills for 2 people including, a variation of the Hawaii drill, a full field in-cut drill, another in-cut drill, a dump drill and a swing drill. We then did a new thing I read about, started by walking for 1 minute followed by a 30 second sprint, another 30 second jog, a 30 second sprint, a 30 second jog and so on about 10 times. This is supposed to build your running stamina so give it a try. I ended by running another 2 miles.

We decided on running everyday, agility training 3-4 days a week and throwing literally as much as possible. We are also trying to get some pick-up games going with some local people. If anyone has any good agility drills/runs, let me know because that is where we need the help.

Werblin

My first workouts

Hey boys.

So Saturday I decided to start it off easy. I ran an easy 1.5 miles, did many variations of crunches and pushups, and did a quick arms workout.

Today, Monday, I met Goose at the track/football field. We did a 1 mile warm-up, followed by some "active stretching" we wanted to try out. It consisted of:
Heel to toe raise (20x), heel walk, high knees (forwards and back), butt kicks (forwards and back), slides, lunge twists (bring knee up to chest, lunge with that knee, stretch left and right and back, and then do other knee, repeat), 2x20 lunges (F/B), 2x10 kickbacks (stationary), 2x30 calf raises (each leg), 20 lateral hops, 20 hops (forward/back), 20 single leg hops, and 20 scissor jumps (think cheerleader).

Then we practiced throwing into the wind for about 35 minutes, followed by specific throwing sets (10 flat backhands, 10 IO backhands, 10 OI backhands, 10 flat flicks, 10 IO Flicks, etc. We ended with hammers, and then making quick cuts and leading the receiver) If we fucked up or dropped it, we started that set over.

After, we ran another mile, followed by planks (45 seconds Left, 45 seconds right, 60 seconds regular) and some diamond pushups.

P.s. I really liked that active stretching I'd like for some of you to try it out....just do it after a warmup run, it feels pretty good. Then ,if you need, do a minute or two of static stretching (the shit we normally do) to stretch whatever is really tight.

Please let me know what you think of it.

- Kuger

post xmas workouts 1+2

Workout 1 was just for me to keep gettin big, so it was all biceps/triceps. Heard about a friend's workout strategy where you go through a deck of cards, and with each flip, you do that number of an exercise (based on the suit) - so, diamonds were hammer curls; hearts were regular curls; spades were triceps pushdown; clubs were diamond pushups. Feels great.
Workout 2 was a leg day, since I didn't feel like running - used the deck of cards idea again. Diamonds were calf raises; Hearts were leg extensions; Spades were squats; Clubs were hip flexors. Sweet.
Running will probably happen tomorrow, since it's a nice fucking day. All sprints though, don't need those long-distance fibers.

first workout post xmas

so its time for me to get serious and get into shape. the holidays were fun, probably gained 5 pounds from eating shit and playing xbox 360, but time to start working. im not trying to kill myself right now, but rather just build a good base for later on when we get more serious about training. here's what i've done so far:

last night: ran 3 miles in ~ 25 minutes. not super fast at all, just had to get the legs moving again. it had been a bit of time since i ran distance. legs are pretty sore today(pathetic.)

this morning: 20 pushups x 3 sets
+ 1 set of 10 diamond pushups (70 pushups overall)
35 crunches x 3 sets (105 situps overall)
plank: 60 seconds x 2 times (120 seconds of planks)

didn't get to throw today, getting a friend to work out daily with me and throw and shit starting tomorrow. YOU should be throwing too! STRETCH. ICE INJURIES.

that's it for now,
-keegan

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