Return of the One-legged Thrower

[o1d_dude]

March 13, 2013

Day 12 of the No Legs Strength Program

Warm up
Shoulder Pre-hab
1x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x75
2x5x95
Batwings
1x5x22.5 held for 10 seconds
Seated Leg Extensions
1x10x10
Prone Hamstring Curls
1x10
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

Today is three-one-three-one-three (3-13-13).

Keep on keepin' on.

[RogerWS76]

The next 6 dates are all palindromic!!!

31413
31513
31613
31713
31813
31913

[o1d_dude]

March 15, 2013

Day 13 of the No Legs Strength Program

The Ides of March Workout

Warm up
Shoulder Pre-hab
1x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x75
1x5x95
1x3x105
1x2x115
Batwings
1x5x27.5 held for 10 seconds
Seated Leg Extensions
1x10x15
Prone Hamstring Curls
1x10x15
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

Yesterday I visited the Rattlesnake Glen crew and did a few one legged puts with 5K shotput just to keep the upper body in line. Spent the rest of the time giving advice and correcting form technique issues with the young throwers. I get a kick out of seeing the new guys make progress. Paying it forward and continuing the tradition of handing the culture down to the next generation.

Tomorrow I will be out shooting off large dangerous rocket ships with my high power rocketry club mates. Kicking the tires and lighting the fires.

[Martin Roy]

Kit, are you going to Bakersfield?

[o1d_dude]

Not planning to attend.

Come to think of it, I have never attended the Bakersfield games.

[o1d_dude]

March 18, 2013

Day 14 of the No Legs Strength Program

Warm up
Shoulder Pre-hab
1x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x75
2x5x95-105
Batwings
1x5x27.5 held for 10 seconds
Seated Leg Extensions
1x15x15
Prone Hamstring Curls
1x15x15
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

Today was the Day after St Paddy's Day workout. I cooked a corned beef in a six pack of Guinness Draft and it came out wonderful. The red potatoes, carrots, and cabbage went in the pot after the corned beef was done and resting. Followed the dinner up with a bottle of Smithwicks from Kilkenny and had a shot of Jameson on the side. It was a Wearin' O' the Green to make the angels sing in Gaelic. Slainte Mhaith!

Tonight we had the best corned beef sandwiches of all time. Instead of Swiss cheese, I used thinly sliced Kerrygold Dubliner white cheddar and doused it all with sweet hot mustard.

The knee seems to be coming along. Saturday I walked a least a mile or two chasing rockets, today I mowed the lawn, rode the exercise bike, and bumped up the leg extensions and curls up to 15 reps with 15 pounds. Still a little "stiffness" remains but it seems to be subsiding. No pain at all.

[Alan H]

Oh, that's excellent news...knees are healing up. --> Woodland? If you've already registered for Albuquerque, you've spent the money and if the knees are cooperating, you might as well go. Sure, you'll be a bit rusty, not really properly prepared, but what the heck. Go throw and harrass Larry Sisseck and Dennis Morrison and Ray Oster. After all the #1 priority here is to have fun, right?

BTW, you would have enjoyed seeing Paul throw hammer at Sonora. He kept saying "catch" everything he reached back to catch the ball. Gee, I wonder where he learned that from?

[o1d_dude]

March 19, 2013

Day 15 of the No Legs Strength Program

Warm up
Exerbike
Shoulder Pre-hab
1x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x75
2x5x105
Batwings
1x5x27.5 held for 10 seconds
Seated Leg Extensions
1x15x15
Prone Hamstring Curls
1x15x15
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

I was listening to author Kathy Jackson talking about "muscle memory" as I was typing this in. She says it takes 300-500 repetitions to commit something to "muscle memory" and 3000-5000 repetitions to erase a learned muscle pattern.

It reminded me of something Dan DeWelt said about "practicing the same old thing over and over and not getting any better throws".

Dan's statement was the reason that I try to use and teach "mantras" while throwing. Practice makes PERMANENT not perfect so we'd better practice with good technique if we're going to improve.

In the case of Paul's hammer throws, he wasn't catching the ball, he was arm throwing it. Once he starts catching it reliably, his throws will get better. He did win the Light Hammer at Sonora, right? That's not even his best hammer. His Heavy Hammer usually goes about the same distance as his light but we're gonna work on that.

The biggest problem most Americans have with throwing the hammer is that we think of it as swinging a baseball bat. The stroke is actually more like a golf swing if you think about it. The pull is UP.

[Alan H]

Practice makes permanent.... OHHHH yeah.

I know that when my technique starts to go in the toilet, it's time to STOP PRACTICE, whether I'm tired or not. There is absolutely no point whatsoever in practicing rotten technique.

Also, once Ardenwood is over, the CHAC will spend a couple of weeks warming up with throwing/dancing with softballs again. I'm getting out the sledgehammer head that's on three feet of chain, and attaching that to an old wire hammer handle I've got. We do slow sequences of WFD-type rotations down the field with this thing. It teaches patience and balance....learned that drill/trick from Mike and Mindy.

I will be curious to see new girl, Lindsey, at Ardenwood. She's strong and fast, but she was throwing line drives in our two-hour "meet the implements" session after Sonora. I was after her to throw it high, we'll see if she figured that out.

[o1d_dude]

March 20, 2013

Day 16 of the No Legs Strength Program

Vernal Equinox Workout

Warm up
Exerbike
Shoulder Pre-hab
1x5 Half Get Ups
Seated Press
1x10x45
1x3x65
1x2x75
2x5x105
Batwings
1x5x27.5 held for 10 seconds
Seated 1Leg Extensions
1x15x20
Prone Hamstring Curls
1x15x20
Hanging Knee Raise
1x10
Short Range Chins
1x10
Ab Wheel Rollouts
1x5
Seated DB Curls
2x10x22.5-32.5

The rear vent fan of my PC ihas just started to howl. Looks like tomorrow will involve a trip to Fry's for yet another replacement.