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Old 07-20-2008, 09:52 PM   #41
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Played 6 holes of DG on the way to the train station... very rough terrain, I was running to save time, so actually broke a sweat and all.

Very heavily delayed train ride, didn't get home till 11, then did:

5x5 pull ups
20 pushups w/ elevated legs
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Old 07-22-2008, 10:28 PM   #42
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Monday 07/21/08

First night of summer league playoffs. We were the #4 seed in our pool of 4, but upset the #1 seed tonight 15-13. Felt good; I threw the first and last points, scored one or two in between and threw a couple other random ones.
Only one game, but played very hard.
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Old 07-22-2008, 10:42 PM   #43
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Did my first real CF workout in almost a week.

Tuesday 07/22/08
Warmup: bike to gym, dynamic stretching
2 rounds of: 10 sit ups, 10 hip extensions, 10 dips

"Threatening Thirty-fives" (scaled down Filthy 50s)
35 box jumps
35 db swings @ 25#
35 jumping pullups
35 hanging leg lifts (w/ elbows bent and resting on pads)
36 steps, walking lunge
35 push press @ 40# (15-10-10)
35 back/hip extensions
35 wall ball, 6kg (15-15-5)
35 burpees (10-9-6-5-5)
35 single jump ropes (did a quick additional hop in between each)
TIME: 31:48

Seemed like an OK time. Definitely was not at max intensity, but almost as high as I've gotten in any CF workout. Afterwards, when I went to a water fountain and bent over, my legs were shaking almost uncontrollably. Was a little delirious/lightheaded for a minute, but still not as much so as running the 5k left me (the 5k being a more unusual task for me believe it or not).
After that WOD was done, I did:

2x5 dips
25 sit ups
2x10 bodyweight row
10 each side decline sit up elbow to kneww
15 bodyweight row

In good news: I found a good use for the Smith machine! Bodyweight rows work very well with the bar on the 2nd or 3rd lowest notch.
This is one of those metcon workouts that definitely will have strength gains for me. I couldn't extend my arms straight for awhile afterwards.
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Old 07-25-2008, 01:43 PM   #44
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Wednesday 07/23
One long game of ultimate.
Afterwards, playing around, throwing hucks, I landed really badly on a jump and rolled/sprained my ankle
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Old 07-25-2008, 01:44 PM   #45
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Thursday 07/24
No workout because of my ankle.
Did some GTG with pullups at home... had to do a negative pull up on every last rep so that I landed softly
2x20 lying leg lifts at night
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Old 07-25-2008, 01:45 PM   #46
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Friday 07/25
Some GTG pull ups
Leaving for a beach ultimate tournament at Wildwood; hopefully my ankle feels well enough to play tomorrow. If not, great weekend at the beach
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Old 07-25-2008, 04:58 PM   #47
Greg Privitera
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Re: Shane's Ultimate Frisbee / Workout Log

Quote:
Originally Posted by Shane Steinert-Threlkeld View Post
Friday 07/25
Some GTG pull ups
Leaving for a beach ultimate tournament at Wildwood; hopefully my ankle feels well enough to play tomorrow. If not, great weekend at the beach
good luck! i played that last year (team won our division, mostly GWU peeps that i played with).

i also almost had a heat stroke i think, careful!
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Old 07-27-2008, 08:32 PM   #48
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Thanks! We won our 2/2 chumpionship after going 0-4 Saturday (lost 2 games on universe point)
Good workout. Played hard even on my bummish ankle. Was really hurting at the end of Saturday, but feels pretty good today.

After the drive home tonight, did:
3x5 pullups
15 pushups w/ elevated legs
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Old 07-29-2008, 07:51 PM   #49
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Monday 07/29
Final day of pool play in summer league. Played really hard; first game wasn't my best, but I lit it up 2nd game. Threw our first 3 points, 6 or 7 out of 15 overall, and scored 1. WE won 15-7.
Finished 2-1 in our pool. So did 2 other teams. The three of us had beat one other by 2 and lost to one other by 2, so it was dead even. Our margin (+8) over the 4th pool team was the biggest, so we should be the 1 seed coming out of our pool which means we'll jump from 14/16 in the regular season to 3 or 4th now.
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Old 07-29-2008, 07:55 PM   #50
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Tuesday 07/29
Was really looking forward to Helen all day. Social commitments prevented me from going to the gym until almost right after a large Mexican dinner.

Warmup: dynamic stretching
10 situps, 10 back extensions, 10 dips, 10 30# db swings, 10 sit ups

2 rounds: run 400m, 21 db swings @40#, 12 pull ups
Time: 12:10
The running was the main issue. I was very near losing my dinner. Managed to fight through both sets of swings unbroken which was nice.
Since metcon was not gonna happen tonight, headed towards more of a strength regimen:
2x10 RDL high pulls @ 50 then 60 lbs; really like these
6 bb press @ 60#
5 high pulls @ 60#
2x4 db press @ 60# (30# each hand)
2x6 pull ups
10 dips
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