All day er day

Stair at the GRC (Graduate Research Center) with Nino and Jason
(up 5 times)

1) Singles Running
2) Doubles Running
3) Zip's*
4i) Hop up 2 floors: singles hop up two steps (2 jumps) then hop down 1 (repeat till up 2 floor)
ii) Hop up 2 floors: Hop up 2 stairs (1 jump) then hop down 1 stair (repeat till up 2 floors)
iii) 10 push ups and 10 sit ups
iv) Repeat i-iii till top of GRC (so do that 4 times)
5) Singles hops for 2 floors, Singles running for 2 floors. Repeat 4 times till top

GRC = 16 floors, 2 flights per floors, ~15 stairs per floor

*Zip's = The following (1 set) (Repeat 8 times to get to top)
Flight 1, hop up with leading left foot
Flight 2, hop up with leading right foot
Flight 3, hop up with trailing left foot
Flight 4, hop up with trailing right foot

And a given take ALWAYS take the elevator down once you get to the top.

~Outwork

Running, deck of cards, sprints

Saturday: Ran 5 miles 40 minutes
Monday: 2 mile run, Deck of cards (suicides, pushups, assorted abb exercises, squat jumps)
Tuesday (today): 2 miles warmup, same deck of cards, 8 40 yard sprints 4 70 yard sprints, repeat every deck of cards exercise until i couldnt do any more to finish it off. Mile cool down run.

L8r sk8rs

smokin bowls in holmdel!

Holmdel Park is fun when...

- it's not cold as dick outside

- there's girls to look at

- the wind isn't blowing so hard that it makes all your throws look like butt hole.

... however, it is fun when you know you're getting a bit faster.

Today I went to Holmdel Park and ran the xc course with Jimmy Wilder... yes, the same Jimmy Wilder that left Sideshow long, long ago to fly fast planes that shot missiles. Anyway, we did some stretching and then ran the first mile as a warm-up (maybe 7-8 minutes). The next mile is known as the "bowl mile" because it is this crater that is shaped like a bowl right in the middle of it. It's got a steep hill leading from the bottom of this imaginary bowl to the top... basically this part isn't very fun. Feeling a bit ambitious, we decided to run 4 of these. The first time we ran it in 7 minutes... the second in about 6.5 minutes. Notice a trend yet? Well we did. So we figured that if we ran a bit faster each time we'd be down to 5.5 minutes the last one-- essentially smoking the shit outta this bowl. Well our bodies said a big "fuck you" to that. We only made it down to 6 minutes.

We then finished the last mile of the 5k course... Jimmy in 5ish minutes... me in 5:40-- downhill has a way of making runners out of anyone. Anyway we then threw for a while. The wind was very humbling; I was quickly reminded the importance of getting low and getting a lot of spin on the disc when throwing. Regardless, running with a partner definitely makes you work harder, and being reminded to not neglect the minor details of throwing (especially in the wind) is very beneficial. Do it.

2 deck of cards

i did a deck of cards work out a week ago.

hearts- push ups

diamonds- diamond push ups

clubs- lunges x2 (one right one left)

spades- squat jumps

the only thing that sucks more than 38 diamond push ups in a row to end it were the 44 squat jumps right before it.

my friends bailed on the sprint workout we were going to do today because it was too cold so i ended up doing another deck of cards

hearts- burpies

diamonds- diamond push ups

clubs- lunges x2

spades- elevators (lie on your back with your legs off the ground a little. lift your legs pausing at the middle, top, middle again and bottom of each lift)

i shuffled a bit better this time

bandgoo

daily routine

wake up: warmup calisthenics and various stretching. dexterity exercise for left hand (i'm working on throwing lefty). some weight exercises for arm, neck and other upper body strength.

late afternoon: squats (repetition, holds) , calf raises for speed and strength (with extra weights), bicycles for minute on/ 15 seconds off/ three times, three planks for as long as i can hold it, three supermans for as long as i can hold it. stretching focusing on lower body and abdomen.

evening: slightly advanced calisthenics, pilates. light weight exercises for increased muscle tone/ control. stretching, stretching and more stretching.

minimum 7 hours of sleep.
moderate to healthy food, plenty of non alcoholic liquids (vitamin c, b's and e).
attempting low salt intake.

gonna start running again after break. it'll be fun, i promise.

I'm Gonna Be In Nepaul

Woke up at 10:00am went down the hill to the Amherst College heated turf field. Threw with Kevin for 2 hours, worked on my flick hucks big time. It's looking better. Went to lunch at Bueno at 1pm, back at the turf by 2pm for pick-up. Pick-up was all the Bodhi guys. It was what it always is, terrible ultimate but people running their asses off. Gotta love the deep ball! Dicked around with fake observers, Kevin and Neff did that, Christian was about to kill Kevin, too funny. Did ab lounge and 100 push-ups. Looks like we'll be trying to have this pick up game once a week.

pants at a time like this..?

Been a busy week in general but here's the down low

Tuesday and Wednesday - about 4-5 hours of pretty solid full court bball. Fuckin owned people but some dumb asian rocked me in the nose with his elbow.

Friday - Ran about 3 miles and did a around an hour of weightlifting

Busy weekend but trying to run a few miles each day.

For the rest of the week, Jay and I are gonna go for a run or two and plan on doing at least 2 Snertz workouts, after that I'm on vacation for a week and then its back to school for agility and what not.

Excited to get back to the team to workout for sure. Winter sesh is gonna be fun.

Werbs

Even on christmas day

Tuesday - Did an on demand workout called rock hard body xtreme from body by jake. Despite feeling like a homo at first it was a great workout. 40 minutes of nonstop moving and all you need was a medicine ball.

Thursday - Did a circuit workout I threw together. I did the 3 exercises in each circuit one after the other, took a one minute rest, then repeated the circuit.

Circuit 1 (3 sets)

Body weight squats x 20 (or hold weight out in front of you)

Dumbell Curls x 15 each arm

Dips x 15

Circuit 2 (3 sets)

Jump squats x 20

Calf raises x 25

Bench press x 15

Circuit 3 (3 sets)

Chin ups x 7

split lunges x 10 each leg (10 lbs in each hand)

Pull ups x 7

Ab Circuit (2 sets)

Superman hold 30 seconds

v hold 30 seconds

in and outs x 25

feet to sky x 25

elbow to opp. knee x 15 each side

6 inches 60 seconds

Friday - My brother got this TRX suspension workout thing for christmas so tried it out for some more ab work.

Weight Work-outs

I do not run, and really do not plan on running.
That being said, I will be back in DE on December 28, and will be starting a pretty serious set of weight training work outs. Anyone who feels like going and getting a lot stronger is free to join. You honestly do not need to know much about weight training to see results. I plan on doing some serious chest, back, and core work. I understand that weight training might not seem like the most beneficial thing to do for ultimate, but c'mon what is the worst that can happen?

Wildwood is only 6 months away, and it is almost Tank Top season.

Don't be a pussy lift weights.

indoor pick up tonight

me and goose rail housed some noobs tonight in some indoor pick up. it was actually pretty fun. Our team had a rule where if you turned it over you had to sub out ( we had a lot of people) so it actually produced some decent ultimate*** it went for a little over 3 hours, so got some real good running around in. i think i gave out like 4 or 5 facials when my junk was just slam ragged in kids faces. all in all, some good activity. goose, do you concur??



***goose played like a pussy and hardly hucked it......

-kee "3 guys bought me shots last night, and i only knew one of them." gan

went to the gym today. started with leg press. put on 360lbs. did 10 reps. dropped 90 lbs. did 15lbs. dropped another 90lbs, did 20 reps. dropped another 90lbs did 25lbs. then did the same thing in reverse. did two sets of those. did sit ups with a 45lbs weight and used a 10 lbs ball to do side to side crunches. then did 360lbs. calf raises. 4x15. did free weight bench press 4x15 with 30lbs each side. finished with a half mile on the treadmill.

Last few days. Workout and beer!

Sunday: One mile jog, stretching, deck of cards (Hearts, pushups; Diamonds, full body crunches; Spades, squat jumps; clubs, v drill (agility with three cones in right triangle, run to one, backpedal back, run to the other one, backpedal back). Cool down stretching.

Monday: Samesies

Note: the v things are a killer (in a good way) when you do it in this drille cuz i usually do like 3 sets of 10 but you end up doing a shit ton. My quads are in a great deal of pain... in a good way... i hope.

Tuesday: 5 mile run cuz the legs were sore, 40 minutes. Not bad for the first distance in a while. I was prob slowed by the 10 degrees it was when i finally finished.

Wednesday: Volunteered at Newport Storm, a loccal brewing company bottling beer from 7 in the morning until 3 this afternoon with no break. Doesnt seem like a workout, but it was constant running around, moving kegs, and heavy lifting. Interesting for an off day. I got 2 free 24 cases of craft beer. Fantastic.

Peace brothas

TRY THIS!

Yo so i've been working out a fair amount and next week im going to my hs track practices and will be working out with them. For the time being try this out. Its called the ab ripper X, its a p90x workout for all of you who are familiar. Its tough and you really feel it. Here is part 1 and 2. It takes about 20 minutes.

http://www.dailymotion.com/video/x7tcpx_p90x-ab-ripper-x-part-1_school


http://www.dailymotion.com/video/x7tcqp_p90x-ab-ripper-x-part-2_school

Last 3 Days

December 22nd:
Indoor today, played hard, did well, had some good competition too. Had a some great closing speed on a huck, impressed myself with that one. Good work out, only threw flick hucks (your welcome Tim). Did 100 push-ups, feeling better but my groin still seized up from the cold, played through. Let's see what tomorrow will bring.

December 20th:
Today went on my first run of the winter. Went with Ray (crazy cross country kid), went about 6.5 miles in 45 minutes, hard as hell for me, he was laughing. I told him I'd race him in a 40 sometime. Will do 100 push-ups later and possibly ab lounge. Overall it was more than twice what I'd normally run but it was good to see what I'm able to do at the moment

-MJ

At least Im gonna lose some weight.

So today at the asscrack of 6 am, I got my tonsils removed. The doctor said i should not work out for 14 days to reduce the risk of bleeding out of my throat. Ill start posting when ill be able to run and not bleed.

Ash

you know how I know you're gay?

DJ and I got our asses out of bed early this morning. Nothing like pounding out a workout to get rid of a hangover. DJ (and his dog) threw up this morning. SoCo and lime. As for me, Cosmos. Man enough to admit it.

The workout was FUCKING INTENSE though.

1 mile warm up

full dynamic warm up

agility ladder:
5 exercises (1 foot in each, 2 feet in each, Ickey shuffle, X over zig zag, and lateral scissors)
this is how they were done -
run through the exercise to the end of the ladder. at the end of the ladder sprint 5 yards to the cone, plant, and sprint back towards the ladder. run the exercise through the ladder towards the start. that's one. we did 5 of each exercise.

workout:
start on agility ladder (exercises: 2 foot jumps every other box, lateral hops, X over lateral, lateral scissors, and lateral shuffle)
do first exercise through ladder. at end of ladder sprint to achieve top speed within 15 meters. hold sprint for remaining 50 meters. jog back to start. immediately start next exercise through ladder. run through each exercise twice for a total of 10 sprints.

same 10 sprints, this time starting with a circuit exercise. after finishing the exercise, immediately launch into an acceleration, again hold the sprint for the next 50 meters, jog back to start, and immediately start the next exercise. my order of exercises were: backward lunges 10 each leg, rotational pushups 8 each side, lateral lunges 10 each leg, squats 20, reverse crunches 25, mountain climbers 25, staggered pushups 10 each side, russian twists 25, burpees 10.

home:
core workout and pullups
stretch

trip "probably appletinis tonight" out

because any pussy can run mileage...

.... DJ and I decided to one-up you fuckers again.

1/2 mile warm-up

dynamic stretching

3-mile run, split as follows:
12-15 times during the run, we stopped and did a set of one of the circuit exercises. after finishing the set, we immediately transitioned into a sprint to achieve top-speed, held it there for 30 meters, then slowly peeled off back to 3-mile run pace... fucking HARD

5reps of 6 different agility ladder drills (1 ft in each box, 2 feet in each box, ickey shuffle, 2 footed hops, one footed hops with each leg)

4 x 10 meter acceleration
4 x 20 meter acceleration
4 x 30 meter acceleration
from various starting positions (one knee, 3 point start, push up up, push up down, seated backwards, laying on back, etc.)

short ab circuit after getting home

trip and deeeej

bored as shit and snowed in... least I have a treadmill

Well the first day or two back were dedicated to me being lazy and when I woke up Saturday with a fresh 2 feet of snow I decided to just run on the treadmill even though I hate it, about 3 miles. After shoveling for what seemed like forever (only about an hour and a half), I just did some sit-ups and pushups in 3 sets.

Sunday I was out all day so I got in a light 2 mile run on the treadmill.

Yesterday I woke up and ran 3 miles (unfortunately inside) and then did a whole mess of some weight-lifting. I did an Ab workout and a shoulder workout and then spent a good 45 min stretching my ankles because they were actually sore from running. Since I still have no where outside to do anything agility or drill like today I'm headed up to Rutgers to get back to kicking some Asian ass in basketball. I figure at least 3 or 4 hours today and the same tomorrow running pretty consistent full court.

We'll see what the rest of the week brings too.

Werbs

ps. I saw we're attending another 8s in the spring... I wouldn't mind another trophy, especially one I can help earn

soft

another 2.5 miles today. probably coulda done more but last time i started running longer distance without building much of a base i fucked up my knee for a bit, so i'm gonna ease into running. i don't know much stuff to do at my house without any sort of weights/idea of what to do.

ideas for training in the house? will basic push ups/sit ups be beneficial?

got some sweet indoor pick up on wednesday i'm pretty excited for.

-kee "23 ain't as sweet as 22" gan

Attacking Weaknesses

Hey all,

So I am going about my training a little differently than some of you others. After a number of recurring injuries over the past several weeks/months/seasons, I was glad to have some time off after CCC to get some healing and recovery in. But that's done with.

With these injuries, I noticed a few main weaknesses I wanted to work on/seriously improve. I know a lot of people love working out to their strengths (bc they are good at it), but this does not help you become a better rounded athlete.

Knee/Ankle Issues: I have been battling knee problems for years. They have not been strong enough, and I did not treat them well. My ankles are weak and I have had issues cutting bc of them. Thus, I am going to focus much on strengthening muscles around these areas over the next few weeks so I can go into the season with a strong base.

Shoulder Issues: I fcked up my shoulders with some unnecessary layouts. The real remedy is laying out correctly. The other remedy is helping them heal/rehabbing them with some exercises I got from my ortho.

Sunday: Started focus on shoulders with upper body workouts- very light weight, high rep- followed by a nice jog to just get the kinks out. Ended with an intense ab workout for the core.

Monday: Did another light jog. Focused workout on calves (raises), squats, lunges, etc. Threw in some chest/tri's for the heck of it.

Sorry the workouts aren't very detailed, just wanted to address the "focus on your weaknesses" aspect. What are your weaknesses? Why? What can you do to change that? Lemme know, I'd like to hear from some of you that we haven't heard from - it's a good place to start.

- Kugz

"i killed your cat, you druggie bitch!"

Day 1: After an eight hour trip home friday afternoon/evening i had a ton of energy to burn saturday. With the incoming apocalypse i wanted to get a run in on the sweet trails by my house before they were buried in two feet of snow. Shortly after starting my run i remember that i had been doing exponentially more drinking than running in the previous weeks, and it was time to pay. I fought myself the whole way to keep going, but thoughts of GT players running my ass into the ground kept me going. Didn't bring a watch, but the total mileage was 3.6 miles.

Day 2: Shoveled snow. I spent a solid 3 hours shoveling my driveway, then another hour shoveling in the back because my dog had to pee and kept getting stuck and would just pee on himself. Didn't get to run, but did some core work... and caught up on music downloading. Travis Barker jammin to Forever, http://www.youtube.com/watch?v=8B883L1D6io.

Day 3: Roads were good enough to do some running again. Ran 4.3 miles around my neighborhood dodging cars the whole way. I was dead for the last quarter mile, but pushed as hard as i can. The last couple feet i pretended i was playin some D and i layed out into about 4 feet of snow next to my driveway. That was the inspiration for tomorrow workout, which will entail me running around my neighborhood laying out into everyones front lawn.... cant wait... cheers

It was a cold, wet one...

Me and triple pounded one out today in the slushy, rock-salt filled parking lot of our high school. Went for a mile run to warm up, followed by a bunch of the usual stretching (squats, lunges front and side, frankensteins, side-skips, front-skips, backwards running, etc.). Nothing new here. Followed the warm up with two circuts of 10 excersices. These were full body squats (25), side lunges (10 each side), Supermans/men (20), 8 point body builders (15)--these are burpees without the jumping, squat jumps (10), burpees (12), wide pushups (25), diamond pushups (15), Leg obliques (10), and... something else that i can't remmember right now. But it sucked. This was not the order in which we did these excercises. I am fairly certain that we started with the fullbody squats and the lunges followed, and I know we ended with Burpees, but in between is a little hazy. in any case, we jogged about 30-40 yards or so in between each set, and took a three minute break in between the two circuts. Then we did some form excercises. These were accelerators that involved a bunch of different starting positions, i.e. 3 point starts, 4 point starts, push up up starts, push up down starts, and sitting on our asses facing the opposite direction of the way we were running starts. These were about 30 yard sprints, done at full recovery. Repeating them important is not important; making sure you are focusing very hard on running and accelerating with the proper form is the goal. We then did chase-downs, which involve two people laying down on the asphalt on their stomachs, with one person being approximatley 1.5 yards behind the other. Then, the person from the back yells to start, and has the goal of catching the person in the front within the 30 yard sprint distance. Again, these are to be done at full recovery. Then we played a game with a ball. One person stood about 8-10 feet away from the other and dropped a tennis ball. The other person has the goal of catching the tennis ball before it hits the ground a secondd time, and can move as soon as the ball dropper makes a motion with his hand. We were originally battling each other, with the winner buying the loser a 6 pack. However, because we sucked at consistently bouncing a dead tennis ball, we made an executive decision to split a 12 pack. This was the all important comraderie portion of the workout. All you people who don;t live near any other sideshow people and are working out alone: force one of your friends to buy you beer.

workout day 1

yo dawgs. went to the gym today. did chest and abs. on the decline bench i used a 45 lb weight and did 3 sets of 15 sit ups. grabbed a 8lb medicine ball and did 50 side to sides. also did bicycle abs. also fit in 3 sets of squats. then hit the bench. did normal bench press 3x15 then did decline bench and incline bench.. finished with a mile jog

Woo first new post!!

Yo dogs!

getting this shiz started again. So today I figured I would get out and do something before the blzzard hit. Decided to go for a peaceful run with some Kanye to keep me company. Just wanted to get the legs moving a bit since I haven't done a whole bunch since CCC. Ran about 2 and a half miles. Time: unknown.

I know trip did some sort of workout the other day.. anyone else there?

One serious thought that's been on my mind since CCC and post fall... Yes, we've had a very successful and enjoyed some great wins, both in single games and tournaments as a whole. I do not want to take anything away from one of the best fall seasons I've been a part of, but there's something we have to realize: The teams we beat on universe and by 2 or 3 goals... We were better that day, during that game, on that universe point. But, those teams (think Georgia, Columbia, JMU, Duke, Towson) are going to use those losses as motivation. They're going to be better teams in a few months. If we're content with we're where at, these other teams are gonna fly by us and crush us during the spring.
Personally, I've gotten a taste for winning with this squad, something we never really got last year. I do NOT want to lose this feeling. If you haven't seen our potential, maybe you're blind or ignorant, because we can be a frightening team. In a weird way, I'm almost glad we lost to Michigan/GT/Alabama. It was real easy to think we had the biggest dicks on the east coast, but hopefully those close losses will be motivation for you. That little fuck on Alabama had more legs than me at the end of Sunday at CCC. I'm gonna think about not coming down with that huck Kuger put to me at the end of the game against him. That play will haunt me all winter...
Think about a play that happened to you this fall that you know you could've made if you're in the best shape of your life. Cause that's what I'm striving to be in this spring. Already bought the protien.........

-Keegan