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!

Wednesday Gym

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. Single arm Kettlebell swings (3 * 10 / arm @ 12kg)
2. Yoga Table (3 * 10 deep breaths)
3. Front Plank + Side Plank both sides (3 * 5 deep breaths / front and each side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 2.5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Dumbell Press (3 * 10 / arm @ 12.5 kg*increase*)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Last week's fitness

Last Thursday went to yoga again. Pretty good session with a lot of 4 way hip mobility work which fits in nicely with the gym sessions and the advice from Tim Morrill. Apparently the instructor has something tough planned for my last session, so I'm looking forward to that this week.

Friday Gym

Had the office Xmas meal last Thursday, so when I hit the gym the day after I was partially working off the food, and partially trying to wake up (I most definitely 100% wasn't hungover). Still managed to do a full session and I felt so much better for going (even though before hand I had been debating just skipping it).

I did the altered session 2 as part of my new plan.

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. Single arm Kettlebell swings (3 * 10 / arm @ 12kg *new*)
2. Yoga Table (3 * 10 deep breaths)
3. Front Plank + Side Plank (3 * 5 deep breaths on front and each side *new*)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 2.5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Dumbell Press (3 * 10 / arm @ 10kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

This session wasn't as changed as session 1.

Sunday Mixed Winter League 2 with Bear Cavalry

Another really strong day for Bear Cav. Despite missing Dave Tyler we still won all our games by scores of 13-4, 13-2 and 13-4 (I think) against Scarefarians, PAF and Shiny Happy Meeple.
Scarefarians were pretty short handed but played hard and put up a good fight.
PAF had managed to take a scalp against Thundering Herd in their first game, but we overmatched them and managed to beat them with not a lot of resistance.
Shiny Happy Meeple had picked up a couple of Clapham players, but that didn't stop us taking the half 7-0. They had a run after half, but we finished off the game after rallying our offence.

Tuesday Gym 17th Dec'

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

I had forgotten to replace the Single arm dumbell overhead presses with the Single arm Kettle Bell curl to Overhead presses last week so they were put in today.

Plan for the rest of this week is:
Gym Wednesday
Yoga Thursday
and Surrey Slingfest Indoors tournament this weekend.

I also finish my current job next Monday. I will have time off for Christmas (both work, and fitness to an extent) and I start my new job on January 2nd 2014.
A benefit of my new job is free gym membership, so hopefully I'll be able to set that up pretty soon after starting my new job and I won't be missing the gym for too long.

The last week

Tuesday 3rd Dec' Gym:

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 @ 10kg *increase*)
2. Yoga Bridge (3 * 10 deep breaths)
3. Front Plank (3 * 10 deep breaths)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg *increase*)
2. Dumbell Row (3 * 10 / arm @ 10kg *increase*)
3. Dead bug series (3 * 5 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 25kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Half Kneeling Overhead Press (3 * 10 / arm @ 8kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Thursday Yoga:

A pretty good session, with quite a lot of core work, and some good hip stretching poses on the inside and outside, finishing with shoulder stand holds and variations off of shoulder stands.

Friday Gym:

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. Double arm Kettlebell swings (3 * 20 @ 12kg)
2. Yoga Table (3 * 10 deep breaths)
3. Side Plank (3 * 10 deep breaths / side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 2.5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Dumbell Press (3 * 10 / arm @ 10kg*increase*)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Friday Bear Cavalry Training

Another good session with Bear Cav. Mainly drills again, with focuses on continuation cutting, cutting after catching a huck short of the endzone and breaking a no behind force to a dump cut, before finishing on some 5 v 5 and heading to a warm pub!

Tuesday 10th Dec' Gym

Changed up the gym routine a bit. Keeping the same mix of exercise groups, but swapping in some different exercises in the groups and increasing the weights on some.

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 @ 12.5kg *increase*)
2. Single Leg Yoga Bridge (3 * 5 deep breaths/leg *new*)
3. Swiss Ball Rollouts (3 * 10 *new*)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)
2. Dumbell Row (3 * 10 / arm @ 12.5kg *increase*)
3. Dead bug series (3 * 5 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg *increase*)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Half Kneeling Overhead Press (3 * 10 / arm @ 12kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

London Winter League 1 – Mixed

It was my first competitive outing with Bear Cavalry on Sunday, and all things considered, I thought it went pretty well. The day before, the team had been sent out a pretty thorough email containing information on what the team and individuals should be focussing on throughout the day. It’s 9 months until Worlds and it felt good to have a focus point from the first point of the first tournament in the pre-season.
DT also spoke to me when I turned up. Apparently, my job was to be on the D line and mark the opponent’s best player all the time… I was also told not to worry about turnovers while I gelled with the team. Then we got to work.

Bear Cavalry vs Scarecrew (BC win 13-5)
Scarecrew had just come off a game against Thundering Herd that was pretty close, whereas this was Bear Cavalry’s first game. We started on O and scored. We went on for D and broke them. The defensive pressure was the difference with lots of hucks to no-one for Scarecrew. They got a few back at the end by working the unders a bit more and heavily involving their strong girls, but the result was pretty safe in the end.
Bear Cavalry vs Thundering Herd (BC win 11-4)
We had just come off our game against Scarecrew and the herd had a break. It felt like a different game to the game against Scarecrew, with the herd able to work it under early, which opened up a couple of completed hucks, but they weren’t able to take advantage of good field position when they got close to the endzone. They also struggled to gain any ground after resetting the disc at various points. It did feel weird playing against the herd, but at no point did it ever feel strange to be playing for Bear Cavalry. I wish the Herd luck for this year, and enjoyed playing against them in this game so I hope we match up against them in plenty of games during the season.
Bear Cavalry vs Cambridge (BC win 13-5)
The day finished with a rematch of the UKUNationals 2013 final, and, though it is the preseason, you could tell, with both teams winning their two group games, they each wanted to leave with a 3-0 record. Cambridge had brought a pretty big squad, featuring (as far as I could tell) a close enough to being complete roster. The opening shots were fired by Bear Cavalry, started with a score on O and then a break to go up 2-0. After that, the teams traded to 3-2 with the game looking fairly evenly matched. Cambridge were able to set up some middling range hucks off some solid under cutting. A couple of adjustments to the Bear Cavalry defence, including a force direction change managed to cause some trouble to the Cambridge offence, and even when the Bear Cavalry offence turned over, they were able to get the disc back, with more than a few poach based interceptions. The Bears managed to pull away and Cambridge never got any momentum. Even when Cambridge got a goal, the Bears would put in our offence with seeming ease. No doubt we’ll have more games with Cambridge during the season as both teams build towards worlds.
Starting out the season undefeated was pretty nice. On a personal note, I felt like my speed wasn’t affected by my time off, but towards the end of the day my stamina was. Hopefully the Winter Leagues, being only ~3 games and one day, will provide a good gradual re-introduction to tournament fitness, before the season begins in earnest.
#roadtoworlds

Friday Gym

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. Double arm Kettlebell swings (3 * 20 @ 12kg)
2. Yoga Table (3 * 10 deep breaths)
3. Side Plank (3 * 10 deep breaths / side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg *increase*)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 2.5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Dumbell Press (3 * 10 / arm @ 7.5kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

I am now SOOOOO READY FOR THE WEEKEND!
The Ka-Pow! AGM and end of season party is going to be epic!