Friday Gym

5 minute run to warmup + stretching + foam rolling
3 * 10 pull ups (palms forward)
3 * 10 pull ups (palms towards body)
3 * 10 press ups with toes balancing on a 55cm swiss ball
3 * 10 sit ups with 7.5kg weight on chest (*increase*)
3 * 10 bench press (60kg)
3 * 5 squats (90kg *increase*)

Warm down.

Found it quite hard today, but that's probably because I started with 60 pull ups and increased the difficulty in everything but the bench press.
Still looking forward to flag football tomorrow, but I'm getting pretty jealous of everyone currently in Frankfurt competing at the European Ultimate Club Finals.

Thursday Yoga

Hoping rain keeps off this afternoon, been really lucky with avoiding rain whilst cycling this week. If it does then it'll be 3 miles cycling today + yoga.

Yoga was good today, putting a few variations of transitions between poses and felt it working my core, arms and legs.

Felt refreshed after the "relaxation" phase at the end as well (which was nice since I've been pretty tired this week).

Wednesday Track

3 miles cycling the last three days and track this evening.

Routine:

400m warm up and stretching

1600m fartlek: 50m sprint + 50m jog. 6 minutes 43s

1600m fartlek:
First two (400m) laps = 100m sprint (curve) +50m jog (straight) + 50m sprint (straight) + 100m jog (curve) + 50m sprint (straight) + 50m jog (straight)
Second two (400m) laps = 50m sprint (curve) + 50m jog (curve) + 100m sprint (straight) + 50m jog (curve) + 50m sprint (curve) +100m jog (straight)
6 minutes 30s

Stretching to warm down.

Tomorrow will do yoga, and gym again on Friday.
Saturday is my first flag football session. I'm a big NFL fan so I'm really looking forward to it.
The session looks like this:

·         Warm up

·         Introductions / overview on flag football for anyone new

·         Routes

·         Defensive drills

·         Fitness (just a bit)

·         Controlled Scrimmage / Game

Hoping that the fact that the cuts are really transferrable from ultimate to american football and that I've been keeping up fitness should mean that I get a lot out of the session (and hopefully I won't drop too many balls).

Tuesday Gym

Tuesday gym routine:

5 minute run + stretching + foam rolling to warm up
3 * 10 pull ups (palms away from body)
3 * 10 pull ups (palms towards body)
3 * 10 sit ups (5kg weight on chest)
3 * 10 press ups with toes on a 65cm swiss ball
3 * 10 bench press (60kg)
3 * 5 squats (85kg *increase*)
3 * 10 captain's chair hanging leg raises (bent legs)

Stretching to warm down

#getwet (Sunday track)

Just got back from track in the rain. Wasn't fun, but was worth it and felt good after it was finished.

400m warmup and stretch

1600m fartlek: 50m sprint - 50m jog 7min 3sec w (the w is for a wet track, like on top gear)

10 * 100m change of pace/quick start/agility/recovery routine:
                 20m sprint - 20m jog - 30m sprint - 20m jog - 10m walk
30 seconds recovery then do it again.

400m warm down.

Didn't want to stay out too long, and did a lot else this week so didn't want to do too much.

Friday Gym

Since I focussed on core/upper body yesterday, did my regular gym routine Tuesday and will be working on legs primarily at track this weekend, I decided to focus on arms/upper body today.

5 mins run and stretching/foam rolling to warm up
3 * 10 bicep curls (10kg each arm)
3 * 10 shoulder press (50kg)
3 * 10 chest press (50kg)
3 * 10 tricep extensions (16kg each arm)
warm down

Another Friday with a shorter gym session.

Thursday Yoga + Gym

Yesterday's fitness:
3 miles cycling
+
Yoga at lunch: good session with plenty of leg strengthening work, arm strengthening work and core work rather than a lot of stretching.
+
Gym in the evening, added a bit more core work in the evening:
5 minutes run plus stretching and foam rolling to warm up
3 * 10 press ups with toes on a 65cm swiss ball
3 * 10 sit ups with a 5kg barbell weight on my chest
3 * 30s plank
3 * 10 Captain's chair hanging leg raises (bent legs) (info)
3 * 10 pull ups
foam rolling to warm down

Will hit the gym again today at lunch(3rd time this week).

Next season's preparation has begun!

UNO 2010 Final

I quite enjoy filming and editing ultimate on the rare occasion that I'm not playing.
Gonna try and do some more editing and release some clips here while I'm not training as hard as during the regular season.
Below is the final of University Outdoor Nationals from 2010 between Portsmouth University's Sublime and Edinburgh University's Ro-Sham-Bo which features a few players from this year's GB Open squad.
(Note I did miss the first couple of points and had to change after I filmed the first few points with the sun in front of me)

Sublime would go on to win!

We interrupt your programmed fitness...

So, was going to do track tonight, but have postponed it until Sunday so Anna can join me.
Change of plan for this week:
Today:
3 miles cycling

0.75 miles run
Hill exercises (5m at about 30 degrees slope):
5 x Knee tuck jumps up
5 x Skater steps up
5 x one footed jumps up (per leg)
1 x 5m jog to base of hill, jog up hill
2 x 5m jog to base of hill, run up hill (80% of full speed)
3 x 5m jog to base of hill, sprint up hill (100% of full speed)
2 x 5m jog to base of hill, run up hill (80% of full speed)
1 x 5m jog to base of hill, jog up hill
all with 0s rest between sets

0.75 warm down jog

The rest of the week looks like this:

Thursday: Yoga lunchtime and Gym evening + 3 miles cycling
Friday: Gym lunchtime  + 3 miles cycling
Saturday: Throwing a disc around with Anna
Sunday: Track with Anna

Tuesday Gym

5 minute run and stretch to warm up

3 * 10 pull ups

3 * 10 press ups

3 * 20 sit ups

3 * 10 bench press (52.5kg)

3 * 10 bench press (60kg)

3 * 5 squats (82.5kg)

3 * 10 lunges (25kg)

Stretching to warm down

(3 miles cycling today and yesterday as well)

Track tomorrow, yoga thursday and gym friday. Weekend off then the same next week with flag football on Saturday!

Looking forward to the flag football and really into the NFL season this year, even if my fantasy teams aren't doing too well.

Friday Gym

Short lunch break today so did a short upper body gym routine.

5 minute run to warm up + stretching
3 * 5 Lateral pull downs (52kg)
3 * 10 shoulder press (50kg)
3 * 10 chest press (45kg)
3 * 10 Bench press (52.5kg)
3 * 10 bicep curls (21kg per arm)

I'm ok with this shorter session as I found out I will have a chance to do some fitness this weekend. Heading to Anna's parents house so will be either a run or a mix of cross trainer and rowing machine with press ups and sit ups like last time.

Yoga again

Headed down to the office basement today for yoga. Missed the last few weeks but glad to go back.
Was run by the original instructor again which was good. Was a good routine today and really felt the stretches and muscles working in the various poses.
Like usual, I almost fell asleep at the end in the deep relaxation part. It does it's job at relaxing me a little too much I'd say. Always feel a bit dozy going back to work, which isn't helped when I eat my lunch straight after which definitely just makes me want to have a nap.

Also, 3 miles cycling again today.

I think I'll make it four days in a row with some fitness to start my offseason training regime off this week by going to the gym (or I might try Spinning for the first time... anyone done that before?)

Nice evening for the track last night!

Getting back on track

3 miles cycling today plus a track session:

Wanted two get back into track with a gradual start. Good session to start considering I hadn't done track in a long while. Combination of fartlek for endurance, sprint starts for agility, jumps for plyometrics and press ups and sit ups for core. Will probably adapt this theme week to week and ramp it up gradually.

400m warmup then stretching
1600m Fartlek (50m sprint - 50m jog) 6 min 43s
10 * 10m sprints (focussing on quick start off the line)
5 * 5 two footed jumps (forward) focussing on distance
5 * 5 two footed jumps (stationary) focussing on height
5 * 10 one footed jumps (forward) focussing on distance (5 on each leg)
3 * 10 press ups
3 * 10 sit ups
200m warm down

Hello fitness my old friend...

It's been far too long...
Last week:
Mon-Fri: 3 miles cycling per day and nothing more. Couldn't make Basketball and didn't have anything on at the weekend.
This week:
Monday: 3 miles cycling
Tuesday: Gym! (+3 miles cycling)

Session:
6 minute run to warmup + Stretching
3 * 10 pull ups
3 * 10 push ups
3 * 10 sit ups
1 * 10 bench press (45kg)
3 * 10 bench press (50kg)
1 * 5 squats (60kg)
3 * 5 squats (70kg)
1 * 30 lunges (25kg)
3 minutes rowing + 30 seconds rowing sprint + 1 minute 30 rowing
Foam rolling

With taking the two weeks off the gym before Nationals (one because of back pain/stiffness, one to rest before nationals) and taking the last two weeks off to rest it was a month ago today since I last stepped inside the gym.
Will take it easy to get back into it doing my standard routine with a slow progression, but over the winter Pichler will be sending out a fitness program so I'm looking forward to varying up my sessions and focussing on different things.
May also hit the track tomorrow for the first time in a while.
Looking to run track a bit more this offseason (taking advantage of the free track in Basingstoke) and continue it further into the season next year!

Team Photo from Rawhyde Revolver 2012

Rawhyde revolver 2012 w/ Amazingstoke

This weekend I played in the annual Rawhyde revolver tournament as a fun way to end the frisbee season.
I went with a team called "Amazingstoke" based loosely on living in/living near/having lived in at one time Basingstoke.
It was a mixed team and it was a very good standard with a mixture of mostly A-tour men and top level women's tour players. Even though it was an open tournament we got all the way to the final, beating last year's tournament winners in the group stages to take the #1 seed.
Didn't really have a difficult game until the semi final against Southampton skunks (my old uni team) who had a mix of 1st team and 2nd team players. We traded until about 4-4 when we started to pull away for a comfortable victory.
The final was against team BUTTSEX...i mean SUBTEXT. They were ironman with one girl and the rest of their players at an A-Tour standard. We played them hard and were down at half by 8-6. We tried to come back but couldn't get any breaks back and they went on to win the game 11-9 (i think).

We ended up finishing above Scarecrew who play mixed tour together and a load of open teams so everyone was happy with 2nd, especially considering a lot of the team hadn't played with most of the other players before.

I had plenty of fun this weekend and I think everyone else on the team was keen to enter this team into other tournaments like Club Mixed Indoor Nationals in the new year.