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-   -   Shane's Ultimate Frisbee / Workout Log (http://board.crossfit.com/showthread.php?t=33645)

Shane Steinert-Threlkeld 06-26-2008 08:29 PM

Shane's Ultimate Frisbee / Workout Log
 
Didn't start writing down my workouts until June 13. Was in China for 2 weeks before that, where I did minor lifting (because main access was to machines only) but focused more on sprints/conditioning: burpees, pushups, sprint combos.

Anyways, I'll be tracking my workouts here. I'm new to CF, having read and watched many videos, but haven't begun to regularly follow the WOD. Hopefully I will soon.

Most of my training is with the game of Ultimate in mind which involves LOTS of running, jumping, and throwing. I do and will probably do more plyos than CF normally recommends but that might change once I start incorporating some of the more explosive lifts (can't do oly's in my school's gym) on a regular basis.

Anyways, enough chit chat, here are the logs. (I'm posting each day as a new post to make this post shorter and to start a precedent for the future, not to raise my post count.)

Shane Steinert-Threlkeld 06-26-2008 08:32 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
June 13, 2008

Warmup:
Dynamic stretches
Jog 100m
Skip-jog 100m
15x line jumps
15x side-to-side line jumps
10x each one-leg line jumps
Jog 100m

Box drills (20m sides)
3x each:
sprint, carioca, back pedal, carioca
sprint, shuffle, back pedal, shuffle
3x figure 8 (sprint forward, cut diagonal, forward, diagonal back to where started)
10x burpee minus pushup
1x figure 8
10x burpee plus pushup

Cooldown
Jog 200m
Static stretches



Before showering, much later: 25 pushups

Shane Steinert-Threlkeld 06-26-2008 08:39 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
June 14, 2008

Ab crunches: 3x12 @ 90,100,120 lbs
Pec fly: 3x10 @ 75, 90, 90
Rear delt: 1x 10 @ 75
Overhead press: 12-10-8 @ 50, 60, 70
Bicep curl: 12, 8 @ 50, 60 (some extra reps of left arm only)
Tricep extension: 2x12 @ 50 (extra reps left only)
Ab crunches: 12 @ 120
Lat pulldown: 3x12 @ 60, 70, 80
Vert row: 2x12 @60, 70 12 @ 30 left only
Lower back extensions: 3x 12 @ 90, 100, 100
Modified lat pulldown:3x 12 @ 85, 95, 40 (left only)
Leg press: 3x12 @ 160, 180, 200; 25 @ 240
Calf raises: 15 @ 50, 25 @ 60
Ab Curls: 15 @ 120
SDHP: 15 @ 35
High Pulls: 15 @ 35
Pec Fly: 20 @ 90


4 hours later: 1-on-1 basketball for 1 hour



later: 25 pushups
15 pushups w/ elevated legs

Shane Steinert-Threlkeld 06-26-2008 08:43 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
Sunday June 15
moved back in to Baltimore, heavy suitcase lifting
25 pushups

Shane Steinert-Threlkeld 06-26-2008 08:44 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
Monday June 16:

2.25 hours basketball:
2 on 2
1 on 1
5 on 5

30 pushups
15 lying leg lifts

Shane Steinert-Threlkeld 06-26-2008 08:45 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
Tuesday June 17:

Med ball: chest pass, side pass, overhead, one-arm, slams
(good amount of reps on all, didn't keep precise count)

3 sets torso rotation w/ ball
2 sets lying leg lift

Shane Steinert-Threlkeld 06-26-2008 08:45 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
Wednesday June 18 2008:
Ultimate League

Shane Steinert-Threlkeld 06-26-2008 08:48 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
Thursday June 19:

3 games badminton (to 9)

Air alert week 1:
2x20 leap ups
2x10 each one-leg calf raises on steps
2x 10x each leg pushoffs
100 burnouts

Med ball against wall (6#):
chest, overhead, side tosses (switching between each), one-arm throw/catch

~25 sit up throws

25 each side: Sit up + rotation + wall throw & catch

med ball sprints: http://www.youtube.com/watch?v=JtpgLMmDyPU
1x25, 2x 10 (20 sec in between)
1x15

1.5 hrs basketball 5 on 5 (later on)

Shane Steinert-Threlkeld 06-26-2008 08:53 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
Friday June 20

1 hour basketball

2x10 pec fly @ 70
2x8 bicep curl (bb) @ 50
12 each one-arm row (kneeling on bench) @ 40
2x10 high pulls @ 40, 50
8 each @ 15 lateral arm raises (for delts)
12 tri extensions (db) @ 50

Shane Steinert-Threlkeld 06-26-2008 08:57 PM

Re: Shane's Ultimate Frisbee / Workout Log
 
Sunday June 22, 2008

3 sets Smith machine squats @ bar + 70, 90, 90
2x12 leg extensions @100,110 (plus each leg alone for a few reps)
2x12 ham curls @ 90, 100 (plus each leg)
2x12 60lb db standing calf raises
20 90lb seated calf raises

Med ball (did some sets seated on swiss ball and some standing on Bosu):
alternating side tosses off wall
chest pass
one arm (+ some w/ throw to opposite)
overhead

3 games 5 on 5 bball to 16 by ones


later:
25 toe reaches
some number of bicycle kicks
2x7 reverse curls
25 pushups w/ elevated feet


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