at 7 p.m. the main hatchway came in and he said fellas it's been good to know you

once again, been awhile in between posts.

busy at camp, has been great. i really do love frisbee, certainly drives me crazy.

while at camp i have been able to get some pretty solid workouts in. nothing too hard, but kept me moving and active.

did some agility stuff, fartlek, pool stuff, yoga, and a few more.

finally was able to get back and lift. took it easy for the most part and tried to get back up to speed.

warmed up on the pm for 5 minutes. hate that thing.

active warmup in the gym.

jg X 2 at the hoop. actually felt springy and legs are feeling stronger. was able to pull rim down well and had almost all of my fingers above the rim.

overhead db incline
3x10 @ 40

calf raises
3x15 each leg @ 45

lat. pulldown
3x8 @ 130

2x30 crunches on ab ball

back extensions
3x10 with 10lb. plate

benchpress
1x8 @ 95
3x8 @ 115

single leg rdl
3x10 each leg w/45lb. bar

single leg bulgarian squat
3x8 each leg with 12.5lb db on each side

db chest touches
3x12 each arm @ 20

db swing
3x10 @ 25

man tacos
2x20

foam rolled out my hamstrings/knee/it band

full stretch

sauna for 15 minutes.
sauna felt awesome.

overall, feeling much better after taking some days off. camp starts back up again tomorrow. sweet.

keep working. visualize.

i kissed a girl, and i liked it

ok, so a few updates.

not a great boston invite, wasn't feeling positive after the weekend.

i made the team!!! goal one accomplished. a little bit of relief and excitement, but certainly not a time to feel satisfied.

so, have been working out sparingly trying to keep the it band feeling alright. some biking, some running, a little ultimate.

yesterday back at the gym.

was on to week 3, workout a for the vertical bible.
legs are feeling allright, a little tired, but still powerful.

then

lat. pulldown.
3x8 @ 130

calf raises
3x15 @ 45

ab machine
3x17
2x15 each side

bench press
warmup
3x4 @ 135

ab ball crunch
1x30

man taco
1x20

roman chair
2x16

full stretch

sauna.

good day.

today was agility/speed

went to curry hick's. tough/dark/humid/gross

jog
active warmup

2 suicides

jg jumping x 2

side to side 30 sec (for speed) x 2
back and forth 30 sec (for height) x 2

catz stuff
10 squats
skip and go x 3 (to half court=1 back to baseline=1) so kind of like 6
10 pushups

sprint forward with right, plant with right and backpedal x 3
sprint forward with left, plant with left and backpedal x 3 (all together)

sprint forward w/right, plant and pivot w/right, backpedal x 3
sprint forward w/left, plant and pivot w/left, backpedal x 3 (all together)

shuffles to free throw and back to baseline x 3

2 suicides

full stretch

very happy.

beautiful, beautiful, beautiful boy

quick recap.

hectic week of nothing in particular.

right hamstring/IT band/hip flexor/hip is feeling great. keep telling yourself that and visualize reconstruction.

thursday went for the bike ride, about 1 1/2 hours total. was really pretty awesome. hard, but awesome.

friday, hmmmmmm. i am trying to remember. i think i probably did something, but i am not sure. it might come to me, but i might have also rested.

saturday was a good bike ride. the pine street to sac, up to amherst college loop. i think just under 13 miles.

sunday, up early to head to boston for practice and then showcase. exhaustion!! it was hot, we were all tired and didn't have great numbers. probably my roughest practice of the year in terms of energy.

monday was gym. phase 2, second week workout a. went well. feeling stronger.

also;
overhead db incline
2x8 @ 45
1x6 @ 50

lat pulldown
3x8 @ 130

ab machine
2x17
sides
2x15 each side

benchpress
3x8 @ 115

calf raises
2x14 @ 50

jg jumping x1

tuesday; 25 minute run

wednesday; day off and stretch.

this weekend is going to be a lot of fun. work hard, be a great teammate and take some chances. trust your ability and go out there and make plays.

you are unstoppable

boston celtics

well, they did it. f-in sweet.

tuesday was an off day

wednesday was summer league. got a little bit of running in, but not much. rode my bike, which was nice.

i am now faced with a tough decision.

do i go for a bike ride, mtb fixed gear ride.

or

do i go down to the track and do a workout. my hamstring is feeling a little bit better, as is my IT band, but i don't want to aggravate it.

i think it is going to be a bike ride.

yes yes y'all

thursday hung out with a friend and then went climbing.

got 5 climbs in, nothing too difficult but was fun.

friday was gym

1 mile warmup on treadmill

active warmup

phase 2; week 1 workout a
felt good and my legs feel strong.

my IT band is still killing me and a tendon on the right side of my right knee is pretty sore as well. i am going to continue to lift with it and keep the running a little bit to a minimum.

ab machine
4x17
2x12 each side

overhead db
3x8 @ 45

calf raises
2x15 each leg @ 45

lat pulldown
3x8 @ 130

think that was it.

stretched.

practice on saturday and sunday.
exhausted after saturday. hot and not a lot of subs, but some good running and some good throws. one throw i would have liked to have back, but that's it.
played decent defense and was very active on the turn as a cutter and behind the disc.

should have had two layout d's. damn. remember to jump forward when bidding. really launch and i think i will start to get some of these d's.

today, gym.

head up, with fire.

stop and stare

went down to the high school fields, cleats on and did active warmup.

legs felt a little tight, but not really sore and loosened up pretty quickly.

went into the 3 cone drill

http://www.topendsports.com/testing/tests/3-cone-drill.htm

did 5 sets of 3, changing the directions i was turning

next, did 10 yard jog/stride into 40 yard sprint. 3 without parachute, 4 with

40 yard sprint 3 w/o, 4 w/parachute

tried to keep it to 20 seconds rest

felt good and almost quick

hate me today

been a week since last update.

last wednesday i didn't end up doing anything that i can remember. thursday i believe was on off day, as was friday.

saturday drove out to caz and played in 3 pretty easy games. played bodhi, pike, and pony. i thought i played well, did well on offense and played solid d. nothing spectacular.

my knee/IT band is feeling a little bit better, but still is pretty annoying. going to run the track workout today, hopefully it won't bug me too much.

hit the gym yesterday

vert routine week 4 workout b (onto new stuff friday)

overhead db incline
3x8 @ 45

lat pulldown
3x8 @ 130

benchpress
1x10 @ 95
1x10 @ 115
1x3 @ 135
1x5 @ 195

ab bench
3x10 rocky style

1x30 crunches
1x20 ab man taco

3x17 ab crunch machine
2x12 each side on machine
2x15 roman chair

finished up my fixed gear mtb. pretty sick and fun to ride.

also, possibility of being cut on friday morning. bigwigs have a meeting on thursday night and they are sending out emails friday morning to those guys that aren't going to be on the team. little bit nervous.

not really very motivated right now, but that is a state of mind. fake it 'til you make it. not just for you players, it's for you too.

work.