plan for the next three days

hey, sorry for the late notice... i had a lot of sleeping to catch up on this morning

here's the plan for the next three days:

today and tomorrow --- run 4-5 miles, slow recovery pace and REST... if you want to run today and rest tomorrow, cool. if you want to rest today and run tomorrow, good choice also

friday --- pick up with agility again... this'll be the 5th one of 7, getting close to the end (or beginning, depending on how you see it)

trip

snow (to)day!

because of the snow, bring sneakers

hopefully we'll still be doing agility outside today (so bring warm clothes and cleats too), but if the fields are unusable or close to it by University standards, we will be moving inside so we don't get in trouble

see you there, 3pm

trip

Throwing Today

I'm planning on arriving 30 to 45 minutes before agility today in order to get some throwing in before we start.

I know it's shitty outside right now so it might be a good idea to throw indoors. That being said check both of the gyms at the CSB before heading out to the fields.

Scott "Our jerseys look good..." y

plyos today

plyos today will be at 4pm, as usual, behind the CSB

see you there!

trip

up to snuff

Alright so I came down to Delaware this weekend and wanted to see how I measured up against the guys who had busting their asses here at delaware.

First and foremost I wanna say that its obvious that the guys down here have been doing WORK. From top to bottom everyone was laying out, making plays, and generally understanding the game way more than before. I gotta say congrats to that because they are getting pretty fucking ridiculous.

To be honest, I'm jealous. I'm driving back home on monday with this feeling that I haven't been doing nearly enough to keep up. I can make up agilities and I can run harder than I have been. Beyond that, I can be healthier than I have been. This is a team that really cares about progress in the sort of way that makes you want to play harder every day. Even though I know I'm not as physically capable as our captains I know that I'm not even as physically capable as myself because I have yet to reach my potential best, if that makes any sense, and that situation makes me want to train harder.

I'm glad I came down for the pick-up

I "have sustained nearly entirely on alcohol and weed this weekend" rish

off-day

yo, we've been working really hard all winter

enjoy your days off tomorrow, we've all earned it. take the time to rest anything that's sore, or go play basketball or swimming or whatever

we're going to crank it up the next two weeks with an additional few agility workouts (2 per week instead of 1, see the schedule for details) to polish off our absolutely disgusting winter of getting in shape

trip "i'm going to be unstoppable in my new cleats" out

Agility

Keegan's long ass post made me want to be at Delaware so much more to work out with you guys so that I could know I'm pushing hard with you guys. I did agility today and I ran as hard as I could in this amazing weather by myself. I unfortunately have no one to throw with so I spent 25 minutes throwing with myself and chasing the disc trying to hit certain targets. I honestly do not feel like I've been working as hard as possible even though I'm doing all the workouts and doing them hard. I know I can push harder. Instead of a weekend off I'm playing at least 20 games of full court basketball and I played 4 today. I also decided I'm done with more than 1 rest day per week. On other rest days I'll run or do agility again. As for throwing, I'll have to just keep it up by myself. I'll be down next week on tuesday or wednesday so I'll be there to do agility with you guys and throw/scrimmage.

Wer"http://www.youtube.com/watch?v=bcvsi8ZBbuc"blin

wow

so today was by far the hardest i've ever worked in the month of january. it was AWESOME. Not only did I get the best workout of the year in, I had fun doing it. I think I can honestly say that every single Sideshow member that was Agility today gave 100% in every drill. Everyone was winded after the first exercise but we kept on pushing.

To ensure time for a little pick up time, we had a nice little game to 5 before finishing the agility session. The people that are here over winter and getting these games of pick up in have really been benefitting. I'm seeing improvements in so many peoples games from playing pick up these past weeks. Our rookies especially are making great strides, and so are our vets.

After playing the most physically competitive pick up game of the winter thus far, we finished the agility session on the frozen, shitty CSB field hardly able to see. We did our drill where we step over the cones like the football player drill(forget the name right now) and sprint after it. People were sprinting faster to the last cone than we did in pick up. It was incredible to see that kind of effort after such an exhausting workout. Those of you at home... I hope you realize how hard we're working here. It's gonna be real obvious who worked and who didnt.

Kyle B brought up a good point today. He said, "It's so much easier to cut when people can throw break throws."

SPOT ON.

This couldn't be more true. Imagine this situation: you're on the line and you see the 6 other people on the line with you and you realize to yourself "wow, all of these can break a mark pretty easily." Your last in the stack.. your defender starts poaching. You can run to the break side screaming poach and have the utmost confidence you're going to get the disc for a 30 yard breakside in cut, because we can all throw that. Offenses becomes virtually unstoppable when break throws are constantly an option. The cutters defender becomes helpless and lost.

It's time for us to get to that point. If you're just throwing around and there's 3 of you, practice your break throws. Practice throwing to the open side with a mark. It's entirely different. Similar to basketball, most people can hit open shots when they're just shooting around. But put a hand in their face, it becomes insanely more difficult. Good teams are going to pressure us(hell, shitty teams can put pressure on throwers,) and we need to be able move the disc despite this pressure. When you throw your around backhand, get low. Get *around* the mark. It's called an "around throw" because you have to literally get around your mark. Stop being lazy and throwing high release stuff thinking its gonna work. It's not, boys.

All that being said, today was awesome. At the end of the session, when everyone was huddled around, I felt proud. I felt happy. I absolutely love this sport: the training and practicing and playing tournaments and camaraderie; but most of all, I really love this team. I try to give everything I can to this team, whether it be with my effort, my knowledge, or my skill.. and today I felt like other people cared about this team in the same way i did and it made all the workouts so far seem worthwhile. If you see me taking a play off, not running my fastest, dogging it on a drill, CALL ME OUT. let me know you're working harder than me. I'll do the same to you and we'll be a better team for it.

Sorry this got so long, but between the announcement of the Queens City Schedule, and the increased difficulty of our training, I just needed to let everyone know how I felt and how excited I am for this season to truly begin. I hope you're in the same boat as me.

-Keegan

P.S. I saw an interview with Kevin Garnett today. He said "It's not hard to work hard. It's not hard to bring the effort every night. It's not hard to give everything I have. That's energy. That's effort."

I like that. It's not hard to work hard. Effort = Heart. This is what separates good teams from great teams.

IT'S NOT HARD TO WORK HARD.

How cool would it be to have a Captain America's Shield disc? I think it'd be fucking sick.

-Irish

Yeah, I've been running and doing lunges and squats lately. Raw like the streets dawg.

Halfway Home

Whats up guys?

So its about halfway through break which means 3 weeks until I'm back at school and rockin shit in ultimate. I did plyos today instead of yesterday and it feels much easier for a bunch of the exercises which means I'm making progress and I definitely am running better since I banged out 3.5 miles yesterday. Everything else is on schedule for this week but I am going up to Rutgers for this weekend which means 2 days of hardcore basketball instead of rest. I know all this full court bball will pay off for the team. I' m ready to get to Queen City Tune Up so we can own some bitches and show everyone our vets and rookies are the best and to watch the fuck out.

Wer"I want to back to school cause besides bball and ultimate all I do here is play poker and watch movies"blin

Sydney

Hey show.

I am also in Australia at the moment, currently in Sydney. I just caught up on my blog reading, and I'm sitting here with a raging boner ready to fuck Davidson at Queen City. It's difficult to train around here, but I didn't use that as an excuse. I have run every day but two or three since I've been here, 3-5 miles. It's harder to do plyos and all- I found a small park last week and started doing some agility and a policeman asked me to leave bc i was "disturbing the peace." He muttered something abotu ugly americans but ended with a "Cheers" and a smile like they all do.

I seriously can't wait to play some real ultimate, and im so pumped that all of you are sticking to the schedule. We are on pace to be one of the top teams in the nation if we can keep this training up. LEt's fucking do it. Why not this year? Why the hell not?

Hope you're all keepin it real, and hope you rookies are still throwing and all.

Miss you guys, no homo.

- Kuger

Running

Anyone want to run today at 4?

Whoops

Just checked the list of teams going to Queen City. Michigan is coming. Dammit....
Well that being said, watch out for open palm slaps if we play Michigan. It was an unintentional sac tap, but it was a sac tap none the less.

Scott "still not sure how this sign out thing works..."y

Queen City

Yo Keegan is not bullshitting you when he says that the teams going to The Queen City Tune Up are good. North Carolina, Georgia, NC State, and UNC - Wilmington all have the potential to make Nationals. They all play each other at regionals and then throw in Florida and that's essentially the region. This is one of the toughest regions to make it to Nationals. As a result all of these teams are VERY competitive.
I say this not to discourage you but to get you excited and make you aware, these teams represent the quality and competitiveness we will meet in our regionals games (especially Pitt), and definitely at Nationals. This is a good chance to see how we stack up against good competition.

That being said GET YOUR SHIT TOGETHER!!!
This is a great opportunity for us to make a statement, not only to other teams but to ourselves that even though we are a young team (Matty Grads excluded...) we are DANGEROUS.

Scott "Personally I am glad the Michigan is not coming to Queen City on account of one of there players sac tapped me while I tried to pivot around his mark last year" y

working hard or hardly working?

that's the question you should be asking your self right now. I know 10 people that I can safely say were working hard today. Got in another great plyos workout on the snow covered field and followed up like Dave Barry said playing bball for like an hour. My legs are real tired.

our first tournament is less than 4 weeks away. The teams attending are for real. Look for yourselves.

http://upa.org/scores/tourn.cgi?div=18&id=5944

Let's stop making excuses to ourselves and to our teammates and make the workouts. Did I want to cut my glorious "morning-after-slamming-beers-for-10-hours-last-night-shit" short and run around in the freezing? Absolutely not. But I'm committed to winning and training with my team. Start planning your days a little better so you can make these workouts if you're around.

All this training will be worth it.

-Keegan

Ain't Nothin But a Bounce Pass

So this being my first blogging experience, i decided to do it on a winning note (those of you that were at the gym know what i mean). So i couldnt go to plyos today because im taking the death of a class that is MISY 160. But i decided to play some bball at the CSB later instead. what do ya know the team was there. We played some intense ball for an hour or so with the team and a few of my bud. got a great cardio workout plus, i won. plain and simple. 

dave "yea thats my roomate that dominanted everyone" barry

A Note from Down Under

G'day mates,

I finally have a free minute since arriving here in Australia, so I thought I'd make an entry.

As far as my injury, it's definitely a lot better. I got yet another opinion over Christmas break and some PT. I've been able to start running again, even managed to get in a little pick up beach ultimate with the Aussies. A couple days ago I was out throwing around when I met one of the captains of the local club team (Chilly) and he invited me out to practice yesterday. (Let it not be said that hammers won't get you noticed) It's the start of the season so they are focusing a lot on training, too. Apparently, they were a little disappointed in finishing 6th at Nationals last year after having won it the previous 4 years. They play a little different style, but it was a good workout. I'm definitely a little sore today. I plan on going out to their practice again on Thursday, and if I'm around, Sunday too.

They have some good drills I think we could definitely use. The best one is suppose to simulate altitude training (Boulder what?) . You start by exhaling as much as you can and then you sprint 20 yards, not breathing until you reach the 20 yards. The idea is that even after you empty your lungs, you still have a lot of oxygen in your blood (CPR works on this concept). Then by sprinting, it trains your body to use oxygen more efficiently.

Less than 4 weeks to Queen's City...I'm ready to roll some bitches.

Cheers,
Marcus...enjoying the 85 degree, 0 humidity weather...out

AGILITY

So i was kind of nervous that i would be doing agility alone since i had a class at 1 but scotty and a few other people were doing it at 4 so i joined. Like matty grads said it was kind of slippery but it was good go get our legs moving like the ones where you step over the cones so we have mad crazy fast feet come tourney time. anyways overall glad i wasn't doing it by myself and it felt good to get my feet moving. 

matty"can't wait for the warm weather" fresh

ps. i cant wait for the eagles to lose

I agree with JP...

that NFL Blitz for N64 is a great game and that the dance studio sucks for agility. Even so, it was still good to get to the 4 o'clock workout. There were 5 people there and I think we all put in some good work with the crappy floor and all. I would rather have done something inside than anything outside anyway. Afterward Scotty and I went through 60 throws each (backhand and forehand - 10 flat, 10 OI, 10 IO) twice, which was good for getting some throwing in.

matty "if nothing else, we'll be able to school fools at sliding around cones" grads

Agility was not agile

So I thought I'd post about hoe agility went today for the 1:30'ers today.

It was pretty hardcore, as always. But I think i can speak for everyone when i say that the hardwood floors are terrible for grip and that kinda kills some of the drills a little bit. We did try to through in some extra sets to balance this out, but yeah.m I, personally, was still a little sore after. And then we played some B-ball! I think it almost goes without saying that I was LVP, though i did get on shot in, and it did win my team that game (sounds better than it was, they said if i made one in we won, so yeah...).
Oh yeah, and numbers were just ok. We had six guys coming to ours. I hope the other agility later had at least the same number, at least.
In conclusion, I like NBA hoops on super nintendo better.

J "I really NFL Blitz for N64 too, got it right here in my room" P

P.S. if anyone wants to play pick up tomorrow email me, Jprats@udel.edu. Trip won't be here and I don't know who else will, since it's a long weekend. So let's see what happens.

Agility Today

Both agility workouts today will be inside. Dress appropriately, bring sneakers

trip

4:00 Agility Workout

Since Triple has decided to hold an agility workout at 1:30 that I can't make, I say "To hell with Triple's workout, I'm organizing my own". We'll be doing everything the first group does so be ready to do work.

Also I'm considering having it indoors in one of the dance studios at the CSB if possible on account of we'll get more out of the agility workout if we aren't battling hypothermia. That being said bring both sneakers, cleats and appropriate attire for both indoors and out.


Scott "Undermining captain's authority since 2006" y

P.S. I have now posted on all three sources of Sideshow information (this blog and the two email lists). You no longer have any excuse to miss agility for today!!

4 o'clock

Yo, I can't go to the one thirty. I have an exam. That said, is there anyone else that would want to join me in doing agility? I would probably do mine right on the laird green ( don't wanna walk that far). But I will go to the CSB if there are others that want to go at four. I could even go at like 3. Get back to me.

Hamburglar

Ironically enough....

Due to my limited access to internet most of the time, I don't find out relevant info until I can't do much with it. As such, even though I was getting together some pickup, I opted to bag it for various bitch-boy reasons...Now that I'm finding out others are interested, regrets have ensued.
Summary: hope people play some pickup today; I won't be there; Conclusion - I despise the cold.

nothing witty...

yo... so no one talked about the plyos so far, guess i'll blog about it! they definitely sucked, but way less than i thought. i felt significantly better doing this workout than the last one. my legs were sore but less sore than last time.

maybe im getting in better shape? maybe i didnt work hard enough at the last workout? if you think im dogging it during a drill/workout, call me out. i'm hurting myself and the team, and that's bullshit. everyone should have this mentality. no matter how hard i think im doing a workout, if someone yells at me to , "go faster!" i ALWAYS find it in me to go at least a little bit faster. push me and i'll push you back.

i definitely enjoyed my rest day today. im gonna hit the gym sometime tomorrow after my job hunt. i'll definitely be at the pick up manly is organzing, so hopefully more people decide to show up.

kee "i had two dates in one day today.. although one was with trip." gan

This could just be a waste of your time

So I thought it wsa about time I joined in the blog. I don't really ever blog, so whatevs.

I've been following Trips sweet workout regime. It's kinda fun (in a kill your body way), good to not just do homework and be lazy here in Newark. The one thing that I switched up is I don't rest today (Tuesday), I rest on Sundays. It's just better for me, I don't know why. I like to chill on the weekends. I hope this is acceptable, I don't know a lot about this stuff, but I figure switching a resting day isn't that big a deal. If it is...then...shut up. So yeah, just letting everyone know I do do the workouts (said do do, nice). See you guys around. I wanna throw with people.

J "do you guys think i'm the first dry ultimate b-team captain in UD history?" P

Pickup tomorrow at 12:30?

We're trying to get a pick-up game going on tomorrow (Wednesday) at 12:30pm at the Little Bob field.
Not gonna be super-serious or anything, just some extra practice and getting our asses moving.
I think we're at 5 or 6 people right now, so post or email me (manley.kylej@gmail.com) if you're down to play. Gonna be good times...much better than Trip's "Workouts from Hell"
~Kyle

Testing.

Ran for the first time since I re-injured my knee in December. The run was 25-30 minutes and im guessing i ran a little over three miles. The knee felt pretty good so i decided to head to the PLYOS Workout immediately after my run and i got to throw and complete the warmup. i didn';t want to push it anymore than that. the knee felt great until about 9 oclock when it got pretty stiff. ice and ibruprofen baby ha. it was nice to get off my ass and do something for a change. im looking to build up and join the regular schedule next week. 

If you're not in the 302, go snowboarding.

Seriously. I've been sticking to my own workouts due to time restrictions cutting into Triples', but still getting myself into playing shape. Today I went snowboarding, which is an absolutely awesome leg workout, and I probably won't be able to get up off the chair I'm in for a while, which makes me feel accomplished. Hope everybody else is doing well.

Can't wait to get back and see you fuckerss on the field

-Shades

Anyone Else in Monmouth County?

I'm stuck doing all the workouts next week by myself and it's not only much easier to do it with someone for motivation purposes but some of the best drills use two people. If anyone is still home and in monmouth county, NJ, let me know so maybe we could set up a time to do the Plyos and/or Agility next week and throw.


Werblin

when life hands you lemons....

YOU DO A FUCKING MAN SHOT!

to those of you that missed pick up today, for whatever bitch ass reason, you missed a good time. as hamboner said, it was definitely fun and competitive. there were some sweet wagers, including 30 racks and man shots. it was sweet to finally get some decent ultimate in again.

thanks to dave barry, we're all gonna be enjoying multiple luke cold keystone ice 30 racks, big time. those of us that played will is what i meant, and stix cause he came out. good job buddy! the location is known only to those that played, so SORRY if you bitched out and didnt come.

c'est tout,
the big guy

I beat keegan to it.

Pickup today was awesome. It really sucks we only had ten able to play. Like really sucks. Like if you didnt make it out, then youre a homo kinda sucks. Anyway all you assholes who couldnt make it, youre doing two man shots next time you see keegan.

Ham "Why am I sneezing?" Bone

Fuck Trip, but in a good way, but no homo

Trip's workouts suck. Period. They're awesome, but they suck. You know you're getting some serious exercise out of 'em, and I'm pretty sure I leveled like, 3 times just during today's agility. Way to go, Trip, it's becoming less and less of a mystery why you get voted for the bag almost every time [no homo again]. Oh, and Keegan, it's not like you fell 80% of the time, so no worries...88, maybe 90% seems more accurate.
~Kyle

Agility

hello all,

So I went up to Rutgers on Wednesday night after the circuit to chill and Thursday instead of running the 3-5 miles I played 4 1/2 hours on full court basketball, roughly 10-12 games so I was BEAT after that even though I fuckin destroyed people (yea I'm nasty at basketball).

Other than that, agility was good today. It was cold as fuck outside and a little icy (cause for some tough cuts) but all in all a solid workout. Throwing in cold wind... quite hard but its getting better. As for the weekend, its running, football and beer. I'll probably be down to UD sometime in the next few weeks to hang out, drink, throw and all that good shit.

Wer"I think we should play some Sideshow bball so I can wreck people in my best sport"blin

ps. Irish, I live in Monmouth County so let me know about summer stuff
pps. How cool is getting a strike on the last day of finals for drinking with like 7 people in Triple's apartment and blowing a .042 while the UD cops roam the halls of the Towers... talk about embarassing.. a .042!
pps. I met this kid at Rutgers who graduated in 05' who played Ultimate for them and used to play for Pike (club team), he knew all about the infamous 1 White Clay and knew some old vets like Migs, Keegan and Slater... small world

In your DrtyJrz, pumpin' iron.

Yo its irish again,

I've been keeping up with the work outs but today I decided to switch it up and go swimming. I did an hour in the pool and probably swam something like 4000 yards or so... my arms are killing me.

I also switched up my ab work out cuz I heard somewhere that your abs get more cut if you do twisting-type shit. I dunno, maybe I made that up but it left some burning like I haven't had since that night of passion I had with Hamburglar, Holtz, and that bottle of honey dijon mustard.

... I've said too much.

-Irish

Oh shit I just remembered. If any of you dudes live in the Monmouth County area and know how to get to Fort. Monmouth, my friend is organizing an Army (Military) Ultimate Frisbee league for the summer so shoot me an email or something if you're interested.

Keelbob@udel.edu

first to post!

good workout today. trip is no bullshit during the agility workouts, and i like it. there were 14 of us busting our asses in the freezing cold. you know its a good workout when you're sweating your ass off in 30 degree weather.

got in some good sprints, some good cutting, and an overall goood leg and cardio workout. all of us that were there were pretty shot afterwards. the figure 8 things really sucked at the end, yeah?? i'll say this. we got some fast kids on the team this year. during the 100 yard sprints, i was impressed with peoples speed, especially after a tough workout. can't wait to see everyone out at these.

what did others think of the workout?

kee "cant wait for when the ground thaws and i don't fall on 80% of my cuts" gan

Agility Today

we ramp it up again today with a set of agility workouts.

those in Delaware should meet at 4:00 pm (last time we had 12-14 people, I expect no fewer this time) on the fields behind the CSB. We will first be going for a short jog and then move directly to agility workouts. Bring sneakers for the jog and cleats for the agility.

If possible, PLEASE BE ON TIME. I want to get this in before it gets dark, which should be no problem if everyone is on time. Also, DRESS WARMLY.

Trip.

Don't Screw Your Team-mates (Or Yourself)!!!

I'm serious. Yes these workouts suck(I can fully attest to this as well as anyone who did plyos with Triple on Monday); ALOT. But sacking up and doing them will make you a better athlete and a better team-mate. Lets face it, we've got a young core group of players this year and while that means athletically gifted, it does not mean experienced. Our best players have at best three years of playing competitive college ultimate and one/two seasons of club ultimate.
You know what that means, OUR ATHLETICISM HAS TO BEAT OTHER TEAMS EXPERIENCE.
We don't have a choice. If we wanna make it to Natties we are gonna have to play hard every single point of every single game.
It also means that everyone needs to be a contributor both on and off the field. And just to make sure that you all get the emphasis I'll repeat it. EVERYONE NEEDS TO CONTRIBUTE.

Look at it this way, you can blow off one of these workouts and say "Fuck it, I'm tired/lazy/sick/being a wuss." But every time you do so you are not only doing a diservice to yourself but to your team-mates aswell who are busting their asses to get ready for this upcoming season. Whether you like it or not they expect/need you to step up and do work.
Do you want blow this off and live with losing Regionals for the first time in three years? Or do you wanna sack up and blow the doors off of these teams that keep insisting that Sideshow just doesn't have the ability to make it to Nationals?

For those of you who are blowing this off, it's your choice, you willing to live with it?

For those of you busting your asses, keep up the good work!!

Scott "Got a great song that we HAVE to include on the highlight real but can't be used if we don't make Natties" y

P.S. My last comment sounds like something taken off an anti-drug commercial...
P.P.S. I have work everyday until about 5:00. After that I will be more than happy to meet up somewhere and throw. My email address is frisbee@udel.edu (that will probably be the best way to contact me on account of basement labs have lousy reception).
P.P.P.S. 2009 is still the year of the CLOWN!
P.P.P.P.S. "Shock the Nation!"
P.P.P.P.P.S. Blogging is still fun...

i'm fuckin strong as hell

All this working out is paying off. I don't even know my own strength anymore. I was at 17 last evening. The power went out, so we went downstairs to play some ten cup candle lit pong. It was scary, like it was a classic axe murderer story. Anyway we heard a noise, went upstairs and went looking for axe murderers. I then proceeded to do what any of you would have done in my situation, put my hand through the windows on the front door. I didn't even hit them that hard. I guess I don't even know my own strength anymore...Anyway, screw axe murderers, and glass. It cuts up your hands, it's very sharp when broken apparently.

Ham "Fixing it later today." Burglar

hitting the gym today

so today's the first lifting workout -- i'm not going to set a time up for this since schedules are pretty different, but everyone should get to the csb gym today and do some weightlifting. see the schedule for an example of a circuit workout that you might like to try

another workout that you might want to test out is the following:
warm up
max set of pullups (as many as you can do)
2 or 3 sets of abdominal exercises (situps, twists, leg lifts, bicycle, scissor kicks, etc.)
REPEAT five or so times or until your arms fall off
hit up a few other machines (pull down, rowing) or go swimming before calling it a day

i would say that the schedule is most flexible on weight lifting days since i have the least experience setting up these types of workouts (as opposed to plyos, agility, or running). so do what you want, but the schedule provides a suggestion if you're out of ideas. and your arms should be sore tomorrow.

comment back with other suggestions for workouts if you don't do the one above or the one on the schedule so that people have a few to choose from

Trip.

PS. i'll be at the gym today around 6:30, then plan on doing some laps in the pool at the CSB to finish my workout if anyone wants to join

earlier time for workouts?

Is anyone free to do the workouts at UD at an earlier time? I'm done with class at 11:15, and since I commute, it sucks a small nut to have to wait around until 4 to do the workouts with the team. If anyone can and wants to do them at an earlier time, let me know so we knock em out earlier in the day.
~Kyle

Plyos

Ladies...Gentleman...Lentleman

So we also did plyos today as the schedule had for us. It was brutal, as triple said, my legs also feel like jell-o but it feels damn good to get through the workout. I've been trying to throw everyday and it seems like my throws are getting a shitload better. I'm pumped that when spring rolls around I'll be able to kick the shit outta other teams with the vets. If you guys know when you are definitely having pick-up at school post it cause it would be worth the drive down to get in some games.

Werblin

l.i. plyos

so i did my plyos today in good ole l.i. i'll admit, i didnt do every single thing. i was pressed for time to get to the chiropractor on time. it felt good to do cuts and stuff though on the grass.

what did other people think of the plyo work out? too hard? find it really easy? im curious what people thought of it. even cutting a little bit out, mainly the 3 minute drill and a few stations, i found it pretty tiring.

i hope other people at home did their shit. and the people that are in de and didnt do it today, MAKE TIME TO DO IT TOMORROW. don't fall behind. no reason to not be in shape.

kee "my day of rest will consist of pwning some noobs at pick up tomorrow" gan

first plyos workout

whatup big dogs

i can hardly type b/c my fingers are friggin cold. but, i just wanted to let everyone know that we had about 12-14 people come out and do plyos with us today on the fields behind the CSB.

yea, it was tough (but i expected that). but we did every single set of every single workout that's on the schedule for today. my legs feel like jell-o now, but damn it's worth it. and it'll pay off like a mutha during the spring season.

so i just wanted to give a shout out to everyone who showed up today. we worked fuckin hard, and i'm impressed by everyone. for all those at home, if you didn't do the workout today, there is no excuse. we're here in delaware working our asses off. you should be doing the same.

tomorrow's an off-day. enjoy it

trip

so I'll admit it, I'm a slacker.

I'm not one to lie about the crazy intense workouts I've been doing, so let's face the facts. I have a full time job, doing manual labor at a garden shop. Lots of heavy lifting and shit, and yeah it really is a pretty good workout. After work, I'm pretty exhausted and have found it REAL hard to make myself work out. I don't live anywhere conducive to running, biking, anything else outside, and moved to a town about 45 minutes from anyone I can throw with. I'm too crippled to use a treadmill, and don't have a stationary bike. And it's connecticut, so it's fucking freezing out anyway.

And I'll be a man and admit upfront, I was using all that as an excuse. Yeah I may have a hard time finding time to do cardio, but that doesn't mean I can't work it in. So in the last week or so, I've done pushups and situps every day before work. Like Sniffles, I'm trying to maximize the effect of the work I've been doing on my body, especially trying to strengthen my back (lifting 70 lb bales of dirt off the floor 20 or so times a day seems to be doing the trick a bit, but not much else). I joined a gym, and now just have to get my ass there after work to hit up the ellipticals/bikes. I've also gone snowboarding, at minor risk to my health, but a damn good leg workout too.

If you've been lazy, I won't blame you. I have too. It's real hard to work out around a hectic work schedule and everything else you want to do in the winter. But it's not too late - still over a month till we're back in the 302, which is more than enough time to get a solid base of conditioning. We're gonna be doing a lot of running on that B team field, and now's the time to get ready for it.

love,
shades.

PS: hamburglar, that's fucking awesome. congrats buddy, great job

I Can't Swim Anymore.

My apologies for not posting on here. I am still recovering from my knee injury. I had xrays and an mri done over break and it was downgraded from a fractured patella to bursitis once again. I should be completely healed in about a week judging from the last time this happened. As of right now my knee looks like this:

Those Are A Sexy Pair. 

Today my workout consisted of getting in the pool and swimming a few thousand yards. A shadow of my former glory days. Nothing reminds you more about the shape your in (not in) then getting in a pool and seeing how far you can swim. Afterwards everything aches and you reek of chlorine. I've also been doing medicine ball work, abs, pushups, some dumb-bell stuff, and exercises to strengthen my ankle. Open swim at the little bob is between 11:15 and 1:15 and another session at night. Its a good workout, i suggest some of you try it out. 

PS- I am down for producing the highlight reel. I make fly fishing highlight reels all the time.

PPS- I am sorry for the picture of my two hairy ass kneecaps.

PPPS- Are there any organized throwing  times on campus?

Marky "they have the iron gym at happy harry's and I want it" mark

For those of you who know Jimmy Wilder...

He used to have shaggy hair and play for Delaware. Now he has no hair and plays for the Air Force because he is gay.

He still loves to workout. He still loves making me workout with him.

For the little over 2 weeks that I've been home, we've been running around 3-4 miles a day on top of whatever the crossfit workout of the day is. I've never felt more sore in my life.

For those of you who do not know what crossfit is... http://www.crossfit.com/

The workouts change pretty much everyday and target various regions of the body. They are pretty intense but I would not recommend doing them by yourself unless you workout regularly and/or know what you're doing. I, however, do not and only do them when Jimmy is around because I am lazy and rely on my metabolism.

However, now that I am in Delaware, I will start adhering to the workout schedule that Trip made. I would've been more nervous about jumping into that if I hadn't been running, but I have been so I won't die completely.

I guess if you're not big on working out... the least you can do is run and throw.

Somebody ordered pancakes I just sip the sizzurp

just finished a nice 3.3 mile run. i didnt time it but i listened to about 6 kanye songs ha. one of which was a dumb "skit." either way, i was more focused on maintaining a steady pace that i knew i could keep up for over 3 miles rather then start off with a bang only to gay out the last mile.

its kinda crazy how after just a week of running again i feel like im in much better shape. hopefully it only gets better.

-keegan

Plyos tomorrow

See the schedule.

For those in Delaware, we'll be doing them outside behind the CSB. 4 pm.

Just so I know, email me with your schedules for the winter so i can find suitable times for workouts.

albani.michael@gmail.com

Trip "hope you've been running" out

long island ultimate...

sucks. haha. goose and i just played some pick up with a bunch of people from around the island. the skill level is generally comparable to a summer league game. so it obviously wasnt the greatest, but it was still pretty fun. couple the poor skill level with the windy conditions, and it definitely got a bit sloppy at times.

anyway, it was still fun to run around and throw some bombs. i liked that it was windy, really showed how good my throws are NOT and how much more i can do to work on them.

if its windy, GO OUT AND THROW. don't be a pussy and say ehh it's windy im not gonna be able to throw. that's the best time to get out there and practice your shit. if you can throw in wind, you'll be amazed at how easy throwing is when it's not shitty out. we WILL play in shitty conditions and you must be able to throw in them or you will not be playing. last year at terminus there were tornadoes. we sucked balls at the CUFF tourney in maryland due to the wind. realize now that we suck in the wind, and do something to fix it. become a slater junior.

that's all i got. pick up was fun and god am i looking forward to getting back to delaware and playing with some baller ass delaware punks.
see you soon boys,
keegan

p.s.. thats awesome news hamburglar. keep up the work.

first 2 weeks

I lost five pounds over the first two weeks of break. This is great for me, especially considering the holiday food i ate. I can't wait to come back to Delaware tomorrow so I have people to work out with. That can only help.

Ham "Ryan Walsh's Birthday is this weekend...just sayin" burglar

Same Old Stuff

So I've been running four miles or so for the last two days or so. The extra mile changes things. It sucks cause you can't say your done after three miles. But in the long run (pun intended) it is so much better. Think about it this way if we can run four miles with no rest easy, just imagine how easy a 15 point ultimate game is going to be when we can rest in between points.

I'm gonna be a poser and take a quote from an MMA team called Punishment headed up by Tito Ortiz. Essentially their motto is "If you prepare for the worst, good things WILL happen".

I would encourage you to memorize/remember/think about this saying when you wake up feeling shitty and don't wanna do anything. If we sack up and follow this workout that the captains have put A LOT of time and energy into making, good things WILL happen.

Personally I'm a little pissed that we only won one tournament last year. I don't wanna discredit our success (2nd Place at Sectionals and Regional Champs is nothing to hang our heads about). But damn I wanna win more!! Everyone always seems to write us off as this will be the year that Delaware loses to Pitt and won't make Nationals. F@#$ that!!!
I want to re-establish Delaware's dominance. I want to experience what our A-team experienced in the 2007 season (for you rookies just ask the captains, they got some good stories)!

2009 is the Year of the CLOWN!!!

Scott "Giving pep talks in January? Ballsy choice..." y

P.S. How do you spell ballsy?
P.P.S. Can't wait to put the new camera to good use.
P.P.P.S. "Shock the nation" -Jackson Schreiber

cold, tired, and alone

so i found out the combination of those 3 make for a very difficult workout. didnt wake up till about 3, so i dicked around for a while and finally got awake enough to work out about 4 30. at this point, the sun was setting and the temperature was about freezing. anyway, i wanted to make sure i got at least 3 miles in, but i wanted them to be tougher.

so here's what did:
warm up 1: 1.5 mile bike ride to track(into wind, sucked)
warm up 2: 3 x 400 laps at 8 minute mile pace

stretch

1 x 400 - 101 seconds
1 x 200 - jog pace

1 x 400 - 92 seconds
1 x 200 - jog pace

1 x 400 - 96 seconds
1 x 200 - jog pace

*note: no rest between these, immediately upon finishing the jog, go back into running timed 400's.

rest for about 5 minutes by walking a lap

2 more 400's, jog the rounded parts, build up speed on the straighaways till i'm at full sprint.

cool down lap(this was at a very sluggish pace) and stretch again.
bike 1.5 miles home.

i'll admit, i was pretty tired after this and had to really catch my breath when i was done. maybe it was the cold, maybe it was working out alone, or maybe i just got really outta shape in my 2 to 3 weeks of solid inactivity. either way, it feels good to be working hard again. im excited to get back to delaware and work out with other people.

to john wilson, that is one of the funniest running stories i've ever heard.

-keegan

Long time listener, first time blogger

I've been running 3 miles every day this week and working on bringing my time down. Today I tried something new after taking yesterday off. I ran two miles, threw up on my favorite pants then finished the last mile all in 22 minutes.

Also I'm borrowing a nike ipod thing and it is amazing, I can run around town without looking up distances on Google maps first.

p.s. If you try my workout I recommend you don't wear your favorite pants.

working

So I've been following the schedule, usually working around 5 miles. About 3.5 of those are running, the rest is a mix of some active stretching and sprint work (a mix of kuger and werblin's suggestions). Now that the first week is done, I'm feeling better. Today it was tough getting going (probably because it was the coldest day so far), but I felt better at the end today than any day so far. I usually try to mix in some situps, pushups, or pullups every other or every third day. And I've been trying some exercises to help increase the vertical...

Irish

Yo its irish.

Anyway, I'm gonna preface this by saying that throughout middleschool and highschool I swam (as in the sport). What this means is I dont like running, more importantly I dont like distance running. So 3 consecutive miles? I dont have the attention span for that yet-- but I am working on it. Here is what I was doing:

7 1/2 minute run on the treadmill, 25 crunches, 25 pushups X3 without pausing for a break.

Anyway, I know its not a great work out, but I'm gonna try to increase each of those numbers and maybe throw in some weights to the circuit or something.

Oh yeah, and I'm tossing the disc around and shit.

Does anyone have some suggestions on my workout? Specifically is there a way I can get the same sort of work out that a 3 to 5 mile consecutive run would get me without actually consecutively running 3 to 5 miles?

Just Like Back in the Day

So I ran today just like back in the day when I was an all-county runner, but unfortunately I did not look it. Did a quick 3 miles, walked a bit and did an open stride 800m. Felt good, don't want to go to crazy too soon. Since there is no gym for me to go to at home ive been doing the pushups and situps but come monday i'll be back in the 302 and hopefully a gym is open since im cheap and dont wanna buy a membership. Anyways i just wanted to put it out there that I ran all high school and trained with some crazy trainers and am working on a strength and conditioning minor and exercise phys major so if any one has any questions or wants a workout plan or any shiz like that i'll do whatever i can to help ya'll out. peace out.

matty "jsut bought a 96 grand am for $500" FRizzesSH

Pain is good.

I started running again a few days ago. The first day, I ran a little further than my comfort level, but I wanted to break my legs in and then give them day off. Due to sitting behind a computer all semester, they were noticeably sore. I wanted to stretch them, so I did a short warmup combined with the active workouts mentioned earlier, followed by some mid-distance speed work. I woke up too late to run this morning, so I'll probably put in a few miles this afternoon. I'm going to try and rope in Bird/B-Thom to run with me. And to echo Kuger, if I can run in another country and still have enough strength to club until 3am, c'mon.

-Dik"I feel like an American asshole ordering a Jaegerbomb here"embe

Doing what I can.

I'm not in shape. By any stretch of that phrase. I can't run 3-5 miles in the times you guys do. I barely get done three. I'm doing what I can to contribute to the team though. I've been on a fairly strict diet since I got back, but holidays ruin everything. In summation, I'm gonna work my ass off this winter and come out being able to contribute for lengthier amounts of time. If I end up outrunning you, it means you didn't work hard enough.

Ham "gonna not be fat anymore" burglar

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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