Tuesday, 30 April 2013

Tuesday Gym

Felt pretty tired yesterday. Legs were active and didn't have a chance to ache post tournament with 6 miles cycling over Monday, and today I hit the gym. Still felt a bit mentally tired, but wasn't about to let my body slow down.

Warm up:


1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:

{4 * 5 Pull ups (hands forward/shoulder width)
4 * 5  Pull ups (hands forward/wide grip)
3 * 8 Standing Dumbell Push Press (2 x 10 kg)}

{3 * 8 Seated row (64kg)
3 * 8 Lateral Step ups (10kg) - per leg}

{3 * 8 Squats (85 kg)
3 * 8 Bulgarian Split squats (20 kg) - per leg}


{4 * Max weighted press ups (5kg) (30, 30, 30, 26)
4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Felt like a good session!

Mixed Tour 2 - Recap

Was playing for Herd 1 again over the weekend at Mixed Tour 2. Going in, I knew we had a slightly different squad with a big addition to it. I didn't expect to be doing too much better and after the first game I thought we were in for a long weekend.

Game 1: loss vs Happy Shiny Meeple (13-11 I think)

A bad start to the weekend, going down 8-3 or 8-2 at the half due to an absolutely mental amount of drops from the Herd. We fought back in the second half, but it wasn't enough. Was pretty disappointed with the end of this game. Despite my throws being pinpoint for much of the match (I threw at least 7 assists in the game) one ill advised scoober in the wind against a zone gave Meeple the disc near our endzone and they punched it in for the win.

Game 2: win vs Scarecrew

Can't really remember this game, other than we turned ourselves over a lot again, which would be a theme for our group games. I think it was close, and certainly deserved to be considering how we played. The whole group was made up of Clapham teams and at times it felt like we weren't playing to our potential because we thought that we knew these teams well enough not to have to play our hardest. This was especially true in our third game.

Game 3: win vs Golden Ants

Again, this game felt like a struggle against ourselves more than our opponents. We ground out a win after going down, but again this was closer than it probably should have been. Considering Golden Ants dropped seeding as much as they did, we should have been in more control than we were. But a win is a win is a win.

Game 4: win vs Bear Cavalry

Thundering Herd have a habit of putting in big games versus Bear Cavalry. The bears are, without any doubt, the strongest Mixed program from the last two years. Two years ago at Mixed Tour 1 we were able to get a win against them in the groups and it was the only time they were beaten all season, and despite the loss they went on to win all the tours. Last year, they only lost once through the season and that was to Brighton at Mixed Tour 3, and again they still completed the season sweep. This year, they have players out through GB World Games and Open/Women's club commitments, and at Mixed Tour 2 they had a small squad through last minute dropouts. You could see it in their play that they weren't fully in the game against us. They had come off a tough grind of a game against DED to play us back to back and we were up for it, striking early and often. Bears made some plays and put points on the board, but as we were coming into our stride for the day, they were physically and mentally drained and made errors that no-one would expect of them. Really, it's a shame because that team at full strength is a great mixed ultimate force. In the second half we let them into it a little with some sloppy play of our own, but I think after starting strong the result was never in doubt.

At this point, I thought we were lucky to have played Bears in the crossover and that we would probably struggle on Sunday based on the other games we had played on Saturday.

Sunday:

Game 4: loss vs Royal Goaltimate Society

RGS would go on to make the final against the GB World Games squad, and so can be considered quality opponents with strong players from Open and Women's clubs, but (in what could be considered par for the course for the weekend) we didn't play well in one half of the game. We handed them the first half, and despite stepping it up in the second half, they walked away with the game. Personally, I enjoyed this game getting to match up against some quality players who I'll be hopefully matching up against during the open season as well, and I felt vindicated from Game 1 by throwing a beautiful cross pitch zone breaking scoober (and picking up a layout score that I thought I was nowhere near).

Game 5; win vs Brighton

In this game, like the Bears game, we came into it feeling like this would be the latest in a great rivalry that has spanned a couple of seasons. Again, like in the Bears game, we came out firing early and often, and also like the Bears game, we let it slip in the second half. Brighton came back to take it to sudden death, but we managed to hold on. Brighton were missing one of their bigger players from Saturday and had a small squad as well which definitely contributed to, what to me was, a pleasantly surprising victory.

Game 6: win vs DED

DED have been a rival for Ka-Pow in our inaugural seasons, and have had great matchups against the Herd in our past two seasons as well. DED have been contenders in the mixed game for a while, and going in, with both teams coming off close wins, we knew it would be a battle.
Once again, we only played one good half of ultimate. We took a good lead in the first half and managed to grind the win despite DED coming back at us. The wind made this not the prettiest game, and I got two assists by throwing upwind blade-y forehand hucks to our tall receivers, and in the end that may have decided it. Both teams scored up wind and down wind, but with the Herd on offense going down wind to close the game, though it took a couple of turnovers, we were always in the position to win and finished the game with a great layout from one of our girls.

All in all, 5th is a great result for us considering how poorly the Saturday group games went. I was pleasantly surprised with the wins against Brighton and DED and, though the quality of play at times was incredibly frustrating, I still had a good time and felt I generally played pretty well. I was especially happy to have made two backhand huck assists and was close to a third. With my backhand huck still progressing to a state where I'd be happy with it all the time I was pleased with these, especially one which was upwind. It still needs work I'd say, but I'm now happy with it as an option for me.

Thursday Yoga

Went to Yoga last Thursday after 3 weeks off. Went in with slightly tight hamstrings from track the night before and the first 15-20 minutes were all hamstring stretching/strengthening poses. Felt a little sore after that. It definitely was tough after a couple of weeks off, but also really beneficial as, by the end of the day, my hamstrings felt loose, and they felt good all weekend.
Didn't get round to a Mixed Tour 2 preview before the weekend, but the recap is coming today.

Thursday, 25 April 2013

Wednesday night track

Track regime ramping up towards the Open tour! Not so much wind last night which was nice, and actually made the set feel roughly the same as last week even though there was one more rep.

Warm up:

400m jog and full stretching routine

Main session:

4 * 300m sprint with 5 minutes rest

Warm down:

400m jog and full stretching routine.


Got Yoga today and then will be working at home on Friday which will be nice as I will be able to get a day's rest from exercise before Mixed Tour this weekend.

Wednesday, 24 April 2013

Tuesday Gym and evening Ultimate

Hit the gym at lunch. Went early and not as hard as usual as (a) I had to give a very important presentation that afternoon and (b) it's Mixed Tour this weekend. Still put in a good session.

Warm up:


1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:


{3 * 8 Squats (85 kg)
3 * 8 Bulgarian Split squats (15 kg) - per leg}


{4 * 5 Pull ups (hands forward/shoulder width)
4 * 5  Pull ups (hands forward/wide grip)}

{3 * 8 Seated row (64kg)
3 * 8 Standing Dumbell Push Press (2 x 10 kg)
3 * 8 Lateral Step ups (10kg) - per leg}



{4 * Max weighted press ups (5kg) (30, 30, 30, 30)
4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling


And then, in the evening I headed over to Hyde park for a bit of ultimate with the Ka-Pow lads.
Turned up and they were playing pickup with ABH whilst waiting for others to turn up. They started arriving and joining in. By the time there were enough of the Ka-Pow boys to do something, I needed to head off. Got a bit of Ultimate practice in before the weekend, but the ground was awful and the quality of play wasn't the highest.

Monday, 22 April 2013

Saturday Training

Gorgeous weather for Saturday training.
It was the last training that we have booked on 3G so hopefully the weather will hold up for future trainings. The 3G sessions have been massively beneficial and we've already booked sessions for the 2013/2014 Winter pre-season.

Due to varying reasons, training on Saturday was a little under attended, but again, compared to last year, it was still a good attendance and we had plenty of players there to get stuff done.

We started with a little tactical recap on the various elements which make up the fundamentals of our offense, and then proceeded to move onto drills focussing on defending cutters, hucking and the movements that define our offense in flow.

I was surprisingly happy with my performance in the huck drill. Sidearm hucks have always been a strength of mine, and I'm also pretty happy with my hammers, but I've thought for a long while that my backhand hucks aren't up to scratch, but I was pretty happy with them on Saturday. It was completely still with no wind, but it's a start.
On the other hand, I was pretty disappointed with my performance in the defending cutters drill and set up myself badly a couple of times. I will try and work on this at Mixed Tour 2 this weekend (preview coming).

UKU University Outdoor Nationals was also run this weekend, hosting the Division 1 and Division 2 championships as well as the Alumni Championships (which I attended last year) and it was one of the reasons for non-attendance at trainings. Skunks qualified 2nd in the West region and by all accounts performed very well at the weekend. The Skunks Alumni team didn't attend this year, but it's something I'd quite like to do again in the future.

Friday, 19 April 2013

Friday Gym


Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:


{3 * 8 Squats (85 kg *increase*)
3 * 8 Bulgarian Split squats (15 kg *increase*) - per leg}


4 * Max weighted press ups (10kg) (30, 30, 24, 20)

{4 * 5 Pull ups (hands forward/shoulder width)
4 * 5  Pull ups (hands forward/wide grip)}


{3 * 8 Seated row (68kg)
3 * 8 Standing Dumbell Push Press (2 x 12.5 kg)
3 * 8 Lateral Step ups (12.5kg) - per leg}


{3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Strange order for me not doing pull ups first, but the availability of the equipment meant the order got moved around. Really interesting how even though my Back Squat weight has gone up by only 5KG this week it's made such a difference to the effort and especially in today's session when the squats were put first it made everything else harder.

Ka-Pow training tomorrow!