Arboretum run

25-minute run. Scott set a good pace, and for the most part, I kept up! (He did some tabata-ish intervals, and I took two 20-second walk breaks.) Nice run, dusk turning to dark.

Discos Calientes, Day 2

Won our first 2 games, then lost in finals to LA Metro. I need to work on my field sense & on knowing where the disc is at all times.

Discos Calientes, Day 1

Tournament in Chico. We won all four games! I played pretty well and felt pretty good at the end of the day. Plenty of gas left in the tank, due to plenty of subs.

Night Train Practice

Scott and I left early to set up for a BLT party for the team! Everyone's got beautiful ripe tomatoes in their gardens these days, so we provided the toast & bacon & lettuce. And I made a yummy chili-almond Bundt cake.

Night Train Practice

We're working more conditioning into practices, which is awesome, and more scrimmaging, which is even better. Nice to have "tighter" practices, without so much waiting-around time.

Leg Blaster

CFWU (on the grass, so no pull-ups) x 2 x 10

Leg Blaster: 4 rounds of...
20 squats
20 walking lunges
20 jump lunges
10 squat jumps
30" rest

Time: 8:16, I think. Much faster than last time!

Some throwing with Scott afterwards.

Fight Gone Bad

Warm-up: 500m row

Workout: Fight Gone Bad
Wall ball (12#, 10' target): 29, 23, 21
Sumo DLHP (20 kg KB): 23, 23, 22
Box jumps (18"): 20, 18, 20
Push press (55#): 18, 19, 22
Row: 7?, 12, 10

Round 1: 97
Round 2: 95
Round 3: 95

Total: 287

Uf da, last time I did this one (6/25/09) I got 292. Darn it, I thought I was doing better! Maybe my rowing score was off for the first round? Anyways, a good workout. My wall balls definitely felt more coordinated.

Sprint workout

Warm-up: Plyos, and a cutting-for-the-dump lesson with Scott

Sprints:
Sprints
First, some definitions:
• Forward: sprint for about 10 seconds, plant hard, and sprint back to where you came from for the remainder of the 20 second interval.
• Backward: run backwards for ~10s, then turn around and sprint forwards for the remainder of the 20s.
• Right/left: side shuffle to the right/left for ~10s, then turn and sprint forwards for the remainder of the 20s. For these and for the backwards ones, if you start off running/shuffling north, you’ll continue to sprint north. The forwards is the only one where you’d start off running north and then turn around and run south. Make sense?
•
Now for the workout. These are all tabata intervals: 20s of work/10s of rest.
• Round 1: 8 intervals
Forward, backward, right, left, forward, backward, right, left
Rest 4 minutes

• Round 2: 6 intervals
Forward, backward, right, left, forward, backward
Rest 3 minutes

• Round 3: 4 intervals
Forward, backward, right, left
Rest 2 minutes

• Round 4: 2 intervals
Forward, backward

Catch breath, toss with Scott for ~10 minutes
4 one-minute planks when I got home (front, side, side, front)

Night Train practice

Practice was nice and focused today - we did some conditioning drills at the beginning, and included some full-field sprints during the scrimmage, and I got to cut instead of handle, so I actually got a workout! W00t!