Shane's Ultimate Frisbee / Workout Log

[Shane Steinert-Threlkeld]

Was supposed to have ultimate league tonight, but we got there and it got rained out. So after a stop at Popeye's (diet's not my strong point...) I made an impromptu visit to the gym. Didn't have my journal with me, but figured I would do the CFT.
Found out pretty quickly that I'm not ready for it with my training and the JHU facilities.

Did 1 round of the CFWU + 10 more situps and dips plus some dynamic stretching. I can feel my dips getting stronger everyday (pull ups coming along as well).

Started out with a bunch of squats on a *GASP* Smith machine. By the time I got to 235 or 245, I was losing my form so quickly that, even though I could do 3 "reps", I stopped because I felt it was doing more harm than good. I know it's not the best idea, but if I do squats on the Smith, should I start with the bar high and push it up, or start from the squat position and lift it all the way up to start?

Since that failed, did some ghastly machine exercises for my legs... presses, some curls/extensions. Barbell calf raises.

Deadlifts. Overall felt good. Once I got to 215, I started arching my back too much at the beginning. Still did a solid number of reps at heavyish weights. Again, also on a Smith machine. Any technique advice there?

Presses. Did 6 @ 50, easy. 5 @ 60, easy. 70# bar was missing, so tried 80. Couldn't get a single rep at 80, although a push press was fairly easy. Went back to 60 and knocked out 7.5... so my max is probably in the 70-75 range. Seems kinda low, but oh well.

10 dips.
2 rounds: 10 hanging leg lifts, 10 back extensions (2nd rd with a 25# plate)
15 hanging leg lifts
7 pull ups

got some milk on the walk home, drank some
did 6 more pull ups (negative pull up on the last rep) when i got home

static stretching to cool down

[Shane Steinert-Threlkeld]

Thursday 07/10/08

Run 5K: [b]26:36[/b}

3 rounds: 6 pull ups, 6 dips, 6 each side decline sit ups elbow to knee
6 decline pull ups


I'm pretty happy with the 5k time, given that I haven't ran more than 1.5 miles since 7th grade. Even though I run a lot during Ultimate tournaments, distance running has never been my thing; I have something like running ADD where I don't see why I'm running past a mile.

After this 5k (on a treadmill), I walked for 90 minutes for cooldown, but when I got off the treadmill, I felt something I've never felt before: completely delirious, slightly dizzy, kind of like I was flying. Even though I've done some intensish WODish workouts, I've never felt like I did after this 5k.
My protocol: ran 1st mile in 7:30, then walked 1:30, ran at 8:00 pace for 3 minutes, walked, ran 7:00 pace, etc. Essentially an extended interval protocol. Ran the last .15 miles at 6 minute mile pace; very happy with overall time. Really felt like I was pushing myself through the workout. Felt very good to get it done.

Even though it was an extended cardio workout, this might have been the workout that "pushed me over the edge" and got me to push through adversity. Hopefully.

[Shane Steinert-Threlkeld]

Friday was a very welcome rest day after my 5k and general lack of rest. Did some GTGing with my pull ups.

Saturday 07/12/08
Played in a hat tournament (random draw Ultimate) in DC. 5 long games (70 min rounds) in blistering height with no breaks in between. By the end, our team had lost a lot of people so I was playing almost every point.
We went 5-0 and I felt like there were moments that I was playing way better than in the past. But man I was exhausted by halfway through the 4th game. Metcon might sitll not be good enough. Felt like I was getting tired much quicker by the end (1 or 2 points and I wanted to come off).
I was playing much harder than in the past. Lot more running, much more dynamic style of play. Felt good.


Got home and did:
5x pushups w/ left arm behind right, and right behind left
10 pushups

Was too sore/tired to do anything else

[Shane Steinert-Threlkeld]

Spent the day at Six Flags. Got home and did:

3 rounds: 5 pull ups, 10 pushups

[Shane Steinert-Threlkeld]

Monday 07/14/08

2 games of Ultimate at summer league... lost the first one 13-11, but tied the 2nd one at 12-12 and came back from 14-13 to win 15-14 on universe point.
Played well, game is definitely improving.



Plan for tomorrow is to do either today's or saturday's WOD
Been doing a lot more metcon than anything lately and feel like I should start working more on strength, so we'll see about that... also need to start doing more drill-like work, but that can wait until closer to the season

[Shane Steinert-Threlkeld]

Was going to do the WOD from Saturday, but gym was too crowded and had to wait too much.

Tuesday 07/15/08
Warmup: bike ride to gym + dynamic stretching (left out CFWU becuase I knew I'd be doing a lot of situps, pullups, and dips)

5 rounds:
walking lunge, 12 steps
15 anchored sit ups
15 hip extensions
5 dips
5 pull ups

Experimented a little with db pushups + tri rows... will need to work more.

10x bench db tri rows @40 and 45# each arm
7 presses @ 60#

[Shane Steinert-Threlkeld]

Wednesday 07/16/08

Ultimate league... one game to 15, other team only had 8 people, so we won pretty handily

[Shane Steinert-Threlkeld]

Back home for the weekend to play a disc golf tournament, so spent most of the day travelling. Before bed, did:

10 pushups w/ left arm forward, 10 w/ right arm forward
10 pushups w/ elevated legs

[Shane Steinert-Threlkeld]

Played 2 rounds of disc golf in prep for a tournament tomorrow. Not intense workout; pretty much hiking for a few hours in 95 degree weather. Lot of fun, can't wait for tomorrow

[Shane Steinert-Threlkeld]

Played in a disc golf tournament (Cranbury Classic) on Saturday. Was in 3rd after the first round and the first 9 holes of the second, but then the 2.5 roudns the day before, the 95 degree weather, and my 4 hours of sleep the night before caught up and I forgot how to play for a few holes. Finished tied for 8th and got $50... was looking at a much bigger pay check for most of the day.

Was still a great time, very well run. And it felt good to play so well, especially my first round, after not having played golf at all for 3 months and not competitively since January.