Alan H's 2012 in season log

[Alan H]

Since Kit has gotten us started, I'll follow suit.

Games this year in 2012:
Ardenwood Tartan Day Demo - April
Bakersfield - April
Woodland - April
Masters World Champs in Greeneville SC - end of May
Santa Cruz Scottish Ren Faire - June
San Diego (?) - June
Monterey - July
Enumclaw (?) - July
Pleasanton - September
Dixon - September
Fresno - September
Ventura - October

Practice goals....Al Oerters "beat the towel" is my overriding principle for practice.
Specific Event Goals ... The Big Ones for this season: LWFD -> 52+ .... WOB -> 14 .... 16 Hammer -> 90+ .... Open Stone -> 33+

[Alan H]

Results for the Queen Mary Games:

Braemar stone ... 25' 9" acceptable, but about 12-18 inches off of where I'd like to be.
Open Stone ... 30' 11" I had two lousy throws, then popped out this acceptable one.
LWFD ... 44' 3" ...bloody awful sequence of throws
HWFD ... 27' 7" ...worse, if that's even possible, than the LWFD

16 hammer ... 79' 7.5" ... I was finally starting to loosen up when we got to hammer. This is not a great throw, but not awful. I should be consistently over 80.

22 hammer ... 64' 8" ... not great but perfectly acceptable
WOB ... 12 feet... plague'd by the ups and downs. I probably have the height for 14 right now.

Sheaf ... PR @ 24 feet, powered by small change in technique. Very happy with this.

Caber ... best of 11:30 on a light stick, 16' 6", 70 pounds, total pencil-no taper

I pulled tape for the womens class the day before, and that, combined with lifting a little too big the week before, left me tight and with no acceleration on Game Day. Though it was a LOT of fun, I can't do that again!

[Alan H]

Move it!!

Stretch Cage
foam roller...piriformis, hip flexors
bosu jump squats ....2 x 20, slinging a 12 lb med ball
dumbell snatches off the floor .... 4 x 4 x 90 woohooo
hanging leg lifts in the Captains chair ... 15, 10
box jumps .... 20 x 10 x 20 inch box
Core 1 .... hammer wind ab crush...2 x 10 x 10 lb ball, I haven't done these in forever.
push-ups ... 15, 10 *fast* with feet on a 20 inch pylo box

[Alan H]

In between runs to the bank, hardware store and loads of laundry yesterday, I took the CHAC 56 pound weight out for a ride. 8 throws, 22-24 feet. Hey, that's better than I thought it was gonna be. I can hang with the B's if I throw like that.

[Alan H]

stretch cage
hang cleans ... 6 x 105 / 6 x 135 / 2 x 3 x 155 / 3 x 1 x 175 / 1 x 190 single rep PR!
Incline Bench Press ... 6 x 135 *fast* / 6 x 155 *fast* / 4 x 175 "sorta fast" / 3 x 185 / 2 x 205 / 1 x 220!!! single rep PR!
Landmines ... 3 x 10 x bar+65
upright rows ... 3 x 6 x 85
curls for girls ... 4 x 6 x 80 curl bar
tris for guys ... cable pulldowns, 3 x 6 x 105

[Alan H]

Quickness and confusion day

stretch cage
Fast backsquats ... 6 x 135 / 6 x 185 / 4 x 3 x 225 / 3 x 2 x 275 ...OK, I was not too fast on those last three sets!

bosu jump squats .... 2 x 20 with 12 lb med ball, quick feet!!
Core 1 ... hanging leg lifts in Captains chair, over a stanchion 15, 10
"shot put" cable pulls .... 3 x 8 x 44 lbs each side

out to the field..

30 yard sprints, in other words, sprint 30 yards, reach down, touch towel, sprint back. I did six of these and thought I was gonna die!!

discus and shot drills in the shot ring...Nickersons (awful)--glide drills, "Mikes Toeboard Drills" all with a wadded-up wet towel.

[Delaney]

Best wishes to her and you as well, Alan. My very good friend and bass player just had his hip replaced a couple weeks ago. You may already know that the good news is that the surgery and prosthesis can bring incredible relief and renewal.

[Alan H]

Best wishes to her and you as well, Alan. My very good friend and bass player just had his hip replaced a couple weeks ago. You may already know that the good news is that the surgery and prosthesis can bring incredible relief and renewal.

I hope so, because we're 6 days post surgery and she is still gimping around pretty bad. She's walking with her walker, but can't pick anything up or put anything down lower than about knee level unless she can use her "grabber" thingamabob.

If I've been crabby or an @**h*le to anybody this week, now you know my excuse for why.

Todays workout, after four days of playing nurse, which means getting up every two hours all night long... Not that I resent it, I'd do it again in a heartbeat, but it IS draining.

Stretch Cage - the usual
Hang cleans ... 6 x 95 / 6 x 135 / 6 x 155 / 2 x 3 x 165 *easy* / 3 x 1 x 185 ...decided to go for it... EPIC FAIL 2x @ 200 .very noisy.

Overhead Press ... 4 x 6 x 135 FAST...well, except for the last set.
Backsquat ... 2 x 4 x 225 / 2 x 3 x 255 / 2x2 x 275
Pec Deck because it was cold outside and I decided I didn't want to throw and besides I haven't done the deck in forever .... 3 x 6 x 175 "on the stack"

Core 1 ...incline situps with 10 lb plate, did it differently this time... 3 x 8

windmills .... because it's been a long time... 3 x 10 x 25
curls (for girls) ... 3 x 8 x 75 *fast*....I wuz tired..

then out to the field...60 yard sprints, as in...sprint 30 yards, bend down, touch gym bag, sprint back. Did six of them, 3 x 2

bunny hop stadium steps (about 20 steps) 2x ...I got no "boingggg"

[Alan H]

Stationary bike warmup
quick stretch cage...passive stretch quads, hammies, piriformis

box step-ups to jump ....10 each side, 20 inch box
lateral bosu jump-squats ....agility training...2 x 20 *quick feet*!!!

sumo deadlift high pulls .... 3 x 6 x 105 ... *pop* the bar to well over my head height..all pop, minimal arm pull

incline db press .... 3 x 6 x 60 *throw* the db's through the ceiling! (well, not quite LOL)

dumbell snatches .... 4 x 5 x 80 .. triple extend, slam the hips, throw the db through the ceiling!

out to the track.... 25 yard agility sprints x 6
grapevines ... 2 x 50 yards...SO done!

[Alan H]

First CHAC throws practice of the season... We had a big crowd, six folks, including one new thrower. 5:30 -7:30.

We did some basic separation drills with softballs then tossed some open stone... my best was out around 32-33. Then did some single turn drills and sprint drill with light weight for distance, and some full throws. I had a couple in the 50-53 foot range. When I stick it with this new technique in the back, it flies, but I don't have it dialed in, yet.

We finished up with some caber, christening the new "Cardinal Caber" our C Class and "big girls" stick...14' 8" and about 60 pounds.

Hips sore from yesterday, had no pop in caber, I just muscled it over.