Woodland goals

[Alan H]

I've been working hard. OK, let's be up front....I've been busting my butt. There will be more of that this week...drill, drill, drill. There will be some throwing next Monday and Tuesday, and then I do *Nothing* Wed, Thurs, Fri, and Saturday.

On Sunday, I have goals:

1. obliterate 50 feet in the LWFD. I WILL see 51+, and I'm shooting for 53+

2. This is a biggie...32+ in the Open Stone. MINE.

3. 29+ in the HWFD.

4. Dare I say it? I've got the height, I was over this height at Ardenwood, now can I get it over the bar? 14 in the WOB.

[Detroitpete]

Alan,

If I were hunting that WOB PR as hard as you are, I'd make sure that I didn't go in too early--say 13'6" ? or even 14 if I knew I felt good. If you miss it--you would have definitely missed if you went in early. You just have to decide between a BIG PR and a possible no score. What can I say, I'm not that thoughtful or strategy minded. I'd chew my cud until they put that bar up to 14---grab that weight, REALLY extend and go for that big PR.

When I see someone who has the height, but doesn't roll it over, its usually because of about a 5 degree difference in their release point. Fatigue makes you release early--out in front. Wind up with a straight up throw--has the height but because the release is early it doesn't arc as far behind your head.

You'll see guys who feel this happening start moving more under the bar. Problem is, by then they are even MORE fatigued and the release point is even more out in front and early.

Make sense?

I'm sure you'll know what to do--I'm just telling how I'd handle it. Good luck!

[Alan H]

It's a good idea. I usually come in at 11. At Ardenwood my first toss was three feet over the bar @ 11, I just dropped the weight smack down on the bar! Grrr. 12 and 13 were no problem, got them both first time.

I think for Woodland, I'm going to come in at 12. I might go for it and come in at 13 if I'm feeling strong. That saves me at least one throw, and I'm essentially guaranteed to make 12, now.

[Detroitpete]

I do something a little sick when it comes to WOB. I'll come in and throw with my 'off' hand at 11 or so just to get warmed up and get a throw over. Then decide when I'll switch to the other hand, If I can't fight the 'coming in when?' jitters. I know I have 3 maybe 4 good strong throws in me, so it makes sense to wait to come in--just super hard to convince yourself of that sometimes ;-)

[Alan H]

I've never even TRIED throwing WOB with my left hand! I oughtta give it a shot, just out of curiosity.

[Alan H]

COUNTDOWN TO WOODLAND-THE LAST FIVE WORKOUTS

Monday gym workout.

Stretch cage
Incline Bench ... 5 x 135, 5 x 155, 5 x 165, 5 x 145 significant improvement, here
Hang cleans .... 2 x 5 x 135, 3 x 155 *Hard* I've lost a bit, here.
landmines ... 2 x 10 x 110
farmers picks ... 2 x 5 x 200 (100 lb dumbells)
upright rows .... 3 x 6 x 80...hurts elbows, did 'em *fast* to nose-high
hammer wind ab crushers ... 2 x 8 x 12 lb ball
row machine .... 10 min <2:25/500 meters, 2 minutes one-handed 2100 meters

[Alan H]

COUNTDOWN TO WOODLAND - THE LAST FIVE WORKOUTS

Two hour throws last night....drill, drill, drill .. it was weights for distance night.

Heavy WFD:

Do 8 first turn drills, dump the weight at the back. Video'd these. They went well, I was balanced. I just need to keep my center of gravity balanced over my bum, and not bend over so much.

8.. actually 10... single spins. These were iffy. It took me a while to get "single spin" in my head. I'm standing up in the middle, still, but it's *Better*. I get to the delivery point and I still have room for lift in my knees and legs. Distances, about 24 feet.

Full throws ... 8... went OK. Not consistant, but the good ones were pretty darned good. I had issues with covering too much trig and blowing out the front. I solved them by tightening up my first spin and instead of thinking "charge the trig" in the transition, I think "get my feet down fast". voila...no blow out the front of the trig any more. Distances, 27-28 feet, and this implement is about 3 pounds over weight.

Light WFD...

8 first turn drills. These were miserable. I could NOT hit the position, balanced. GRRRR.

8 Single spins...I went from terrible to awesome. Balanced, long, big lift at the delivery. YEAH...distances 41-43 feet.

Full throws ... a little out of control, not bad. ALL 8 throws over 50 feet.

I've been nagging Bethany to quit being a lady with the weight, to set up the first position and then go FAST..just volocity, speed and power through the second turn and the delivery of the implement. I've been telling her to drill the positions and to "get down" and then when it comes time to strut her stuff, trusts that she has learned what she has drilled and just go for raw speed. Well, She challenged me to do the same thing. *duh* why didn't I think of that? Result...three throws kind of out of control, but 51, 54 and 54 feet. YEAH. I looked at the video, and damn but if I don't actually look like a thrower.

Afterwards, I realized that I didn't think AT ALL about "setting up the X". When I do that well, but don't go AFAP I can throw 54 if I really bang it. After Woodland I am going to try to get both the "X" and the AFAP working at the same time and see if I can't scare myself at Costa Mesa.

Great practice.

[Alan H]

COUNTDOWN TO WOODLAND, THE LAST FIVE WORKOUTS.

Two hour throws tonight...

Drill sequence in stones....

overhead and underhand tosses for warm up.
3-4 Bethanys "jump the stone" drills
2x Mikes Toeboard Drills. pop the HIP
...Three glides, trying to get my back foot under me. Results...nyah. 30-31 maybe. Same old, same old.
Tried a bunch of stuff. Screw it. Crunch time is here, there is no more Stones practice time before Woodland. I'm standing the Open Stone at Woodland. All this funny business...glide this, tweak that, shuffle, gets me nowhere. If I stand, drive my back foot down into the ground, ram the hip forward and stay with the stone, I go 31- borderline 32, and it's all just so much simpler.

Braemar. Honestly, I think to get much more distance on this event I'm just going to have to get a whole, whole lot stronger.

Bethany left for Dog sitting, and I did some hammer. 40 winds.

Then 3-4 80% throws
Then half a dozen full-crank...mostly 84's..one total hoser where I nearly fell down, and I popped one out at 87-88. Hips are tired. I was going to do more, but knocked off.

Decided to pick some caber, so did one throw with the Whomper (16 feet, 87 pounds), couldn't do anything with it. Picked up the Boar (15 feet, 70 pounds) and turned it twice, 12:00's.

Enough. Went home.

[Alan H]

COUNTDOWN TO WOODLAND, THE LAST FIVE WORKOUTS

Hour throws tonight...

~ 10 wob. Started at 11 ft, settled in at 13, cleared most of 'em even though my hips are fried. I had a few up-and-downs. I need to hold on to the weight incrementally longer and stretch UP. If I do that, I can get 14.

Caber

4 pulls on the Boar caber... (15 feet 70 pounds) one, too early, three turns between 11:00 and 1:00

Three shots at the Whomper (16 feet, 87 very cranky pounds). One mess, never really had it, wrestled it around for 2-3 minutes and had nothing left. Two more picks and pulls went OK not great. No turns, about 70-80 deg.

Knocked off because my hips and lower back are exhausted and I didn't want to risk getting hurt.

Three days off, now.

[o1d_dude]

Braemar. Honestly, I think to get much more distance on this event I'm just going to have to get a whole, whole lot faster.

Fixed it for you.