Last few weeks

Last weekend (18^th – 19^th Jan) was the first Ka-Pow! Trials for the 2014 squad! We had a great turnout and spent Saturday focussing on offense and Sunday focussing on Defense. I was part of the selection committee, and was participating in Saturday’s session, and assessing/making notes on Sunday. After Saturday, there were a definite few players I wanted to focus on during Sunday’s session (at both the higher and lower end of the trialists). The players who I was excited about at the top went on to consolidate their great Saturdays by playing well on the Sunday as well, but the players at the other end also went on to have good Sunday’s as well (in fact Sunday was a fantastic showcase where everyone at trials had a good day).

The assessors met up during this week and we went through the list, and everyone who was there should be receiving their feedback soon if they haven’t already.

On the fitness front, it turns out that I can’t get the free gym through work until I’ve finished my 6 month probation period...

I’ve been working and getting home late (my new job is 9-6) so I’ve been too lax with my fitness, but I’ve been really itching to get back into the gym so I’ve paid for a month’s membership at a gym near my flat. I went on Sunday, and to get my money’s worth (compared to paying per session) I need to go 6 more times before we move.

Last week I was able to get in one session of the Bear Cavalry core fitness plan on Monday evening.

Plank (40s)

Plank with knees to elbows (15 reps each knee)

Side plank (30s each side)

Short rest

Squat jumps (30s)

Leg raise and pulse (15 reps)

Hand Walkouts (10 reps to good extension)

Crunchy Frogs (25 reps)

Short rest

Lunge jumps (30s)

Mason Twists (45s)

It’s a good routine that I should have really done more of last week. I have factored it into this week more heavily.

I also went to the gym yesterday (26^th Jan) and did my regular routine (session 1):

Warm up

Medium pace short run

Internal/External Shoulder Rotations (1*15 @ 8kg)

4 way hip stretching

SMR (Foam Rolling and Hockey Balling)

Main Session

A

1. Dumbell Snatch (3 * 5 / arm @ 15kg *increase*)

2. Yoga Bridge (3 * 10 deep breaths)

3.  Swiss Ball Rollouts (3 * 10)

B

1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)

2. Dumbell Row (3 * 10 / arm @ 15kg *increase*)

3. Dead bug series (3 * 5 / leg / movement)

C

1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)

2. Single Leg Plate Hop + Stick (3 * 6 / leg)

3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 12kg *new*)

Warm Down

4 way hip stretching

Hamstring stretching

SMR

Plan for this week is:

Monday = Core, Tuesday = Core, Wednesday = Gym, Thursday = Core, Friday = off, Saturday = Bear Cav training, Sunday = Winter League Mixed (if not called off).

Also been cycling to the station and back to get in a little more fitness, even if overall I’m a bit disappointed with myself.

Christmas holidays

Since the last post I played some indoors at Surrey Slingfest (with Onside Flick, we came fifth) and then didn’t do anything for a complete two weeks. I hadn’t intended to have all that time off, but I had been pretty busy over it. Last weekend I went for a run to try and get back into fitness.

2 mile run followed by 3 sets of 5 pull ups on the bars in a local park, followed by half a mile run, 200m hill sprint and another mile run.

Thought it would have been tougher in terms of cardio than it was so was pleasantly surprised by that, but I absolutely hate running on concrete and my legs and back were pretty sore afterwards.

In other news, I started a new job on the 2^nd. I haven’t been able to cycle there for a few reasons (don’t know the route, terrible weather, broken bike), but I do intend to in the future. This week I will cycle to and from the local station to get a bit of exercise in mid week. The other thing about my new job is that, even though a free gym membership is one of the benefits, the HR person hasn’t returned from their holiday and therefore I haven’t had it organised. Hopefully that will happen this week. However, I was able to find a deal on the internet for a free day’s trial at the local Fitness First gym. This suited me really well as it was a great gym with good facilities, but I didn’t really want to pay anything given that I will hopefully have a gym membership somewhere else before the end of the week.

I did a mashup of my two current regular sessions as I wanted to make the most of a free afternoon at the gym.

Warmup

3 minute run

Internal/External Shoulder Rotations (1*15 @ 7.5kg)

4 way hip stretching

SMR (Foam Rolling and Hockey Balling)

Main Session

A

1. Single arm Kettlebell swings (3 * 10 / arm @ 15kg *increase*)

2. Yoga Table (3 * 10 deep breaths)

3. Front Plank + Side Plank both sides (3 * 6 deep breaths / front and each side)

B

1. Single Leg Deadlifts (3 * 10 / leg @ 15kg *increase*)

2. Chin Ups (3 * 5)

3. Wide Leg Push up taps (3 * 10)

C

1. Rear foot elevated Split squats (3 * 10 / leg @ 28kg)

2. Lateral Bound + Stick (3 * 6)

3. Single Arm Kettlebell Curl to Overhead Press (3 * 5  / arm @ 12kg)

D

1. Dumbell Row (3 * 10 / arm @ 14kg)

2. Swiss ball rollout (3 *10)

3. Dumbell Snatch (3 *5 / arm @ 14kg)

Warm Down

4 way hip stretching

Hamstring stretching

SMR

As I said, hopefully before the end of the week I will be the member of a gym again (I actually missed going to the gym…) and then next Saturday/Sunday is the first of the Ka-Pow! Trials for the 2014 squad which should be awesome!