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Old 06-26-2008, 08:59 PM   #11
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Monday June 23:
3 games of Ultimate (summer league) (+ warmup / cooldown)

6 reverse curls (very extended)
30x each side bicycle kicks
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Old 06-26-2008, 09:01 PM   #12
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Tuesday June 24:

CF warmup!! didn't quite make it to 10 pull ups and dips by the end; def need to work on those

20x declined sit up + rotation
15x leg lifts (back + elbows supported)
8x, 12x lunges w/ 2 30# db
6.5x full pull ups


later:
25x pushups w/ very elevated legs
10x reverse curls (w/o legs ever touching ground)
15x toe reachups
30x each side bicycle kicks
25x each side bk
20x elevated pushups
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Old 06-26-2008, 09:03 PM   #13
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Wed 06/28:

One LOOOONG game of Ultimate @ summer league (+ warmup / cooldown)

later @ home:
15 lying leg lifts
30 each leg bicycle kicks
15 lying leg tucks
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Old 06-26-2008, 09:05 PM   #14
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Thursday June 26, 2008

leg plyos:
2x10 leap ups
15x each leg calf raise on step
10x alternating elevated leg push
20x stiff leg jumps
100 burnouts


TABATAS
1. med ball wall throws; from side, alternating
2. squats
3. bicycle kicks (6 rounds, 2 rounds crunches)
4. burpees (w/ pushup)... 6 rounds (3 mins)

After short rest:
2x5 dips
2 rounds of: 15 leg tucks locked out at top of dip, 5 pull ups
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Old 06-27-2008, 03:51 PM   #15
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

"A taste of Crossfit"

Warm up:
1.3 mile uphill bike sprint to gym
dynamic stretches, run 400m
2 rounds: 10 back extensions, 10 situps
10 thrusters w/ 2 25# db

My plan was to do the WOD from a few days ago AMRAP in 20 mins: 10 65# thruster, 10 pullups. It quickly became obvious that I couldn't keep the pull ups going, so I didn't keep those going.
Luckily, no monitor in the university gym meant I could do barbell lifts like thrusters and SDHP.

3 rounds:
10 pull ups (one set straight, last 2 broken); I need to learn to kip
10 40# bb thrusters
2 rounds:
10 SDHP (first 40#, then 50#)
5 dips
10 40# bb presses
15x 15# wood choppers each side
2x10 cable pushes each side (15#, 30#)
25x back extensions w/ 10lb plate (the endurance really got me on these and my hamstrings were hurting by the end as well which maybe wasn't a good sign)
5 dips
8 50# thrusters
20 locked out (top of dip) leg tucks
5x each way dead bug (6# med ball)
10x each side decline sit up + rotate

bike ride home
This was through the middle of an insane thunderstorm that started while I was at the gym. Both scary and kinda cool. Almost no delay between lightning and thunder. Got drenched in the process.
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Old 06-28-2008, 01:52 PM   #16
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

saturday June 28:

warmup:
bike to gym
dynamic stretching
1 round: 10 sit ups, back extensions, pull ups, wall ball (6kg ball)
2 rounds: 10 sit ups, back extensions
45 tuck jumps

WOD(ish) in 20:13:
45 tuck jumps
45 squat clean 50# (10-10-10-10-5)
45 dips (on bar) (very broken up, usually in ~6s, 4s by the end of it)
45 tuck jumps (30-15)

For those tuck jumps, I did single-unders with a very short jump rope. This was my first time doing a large number of cleans, and my form was definitely off but improved. Could have done a little bit more weight, but definitely built up a sweat and had the heart rate going by the end.
My dips definitely need improvement. By the end, my range of motion was not near where it should have been. Almost subbed presses for the last 15 or 20 but kept with it. My left wrist is killing now though.

After some post-WOD rest:
10 pullups (6-4)
2x20 med ball sit up + throw to standing partner (6kg)
15x back extension w/ 20# plate
15x each side extension (on roman chair) w/ 10# plate

stop off for glass of milk, then bike home
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M / 23 / 5'10" / 170# / Deadlift 375#, Squat 300#, Bench 180# (5RM), Press 125# : my log (wfs)
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Old 06-29-2008, 09:39 PM   #17
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Rest day.
Generally sore form 6 on days (including playing ultimate) and extra pain in left wrist.

Before bed:
21-15-19 elevated feet pushups
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Old 07-01-2008, 05:49 PM   #18
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Monday 06/30:

Warmup: dynam stretch, run 400m, 40m cariocas, 40m shuffles, 10x line jumps, toss
2 games of Ultimate
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Old 07-01-2008, 05:53 PM   #19
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Tuesday 07/01:

Warm up:
dynamic stretching
1-mile run @ 7:50

10 rounds of:
10 sit ups, 10 push ups, 10 squats
Took me 12:10... I didn't think one round would take that long, but it was still pretty intense.

Tabatas:
Bicycle kicks (4 cycles), side crunches (1 cycle each side), lying leg lifts (2 cycles)

15x lying leg lifts w/ legs thrown down straight, then to each side, not letting them hit the ground; really enjoy these although i'm not sure they're good for your back

Plyos:
2x20 leap ups
2x10 calf raises each leg on a stair
15x thrust ups
2x10 step ups (1 rep = both legs)
100 burn outs

40x stepping lunges (20 leading with each leg)

static stretching
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Old 07-02-2008, 07:10 PM   #20
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Summer league:
active warm up (dynam stretches, jogging, short sprints, cariocas, shuffles, hops, etc)

1 long game (to 19) of Ultimate


Then, an oh-so-delicious and even more unhealthy meal at Chick-Fil-A

When I got home:

2x50 Squats, Time: 93 seconds


Almost met pukie at the end of those squats, which I'm sure has as much to do with all the grease in my system than the effort.
Nevertheless, I was very happy to keep up a < 1 sec per squat pace for 100 of them, especially since I had to take a few seconds of break.
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