Alan H's 2012 in season log

[o1d_dude]

It was fun to be on the field with Marty, Garry, Ted and our own 01d_dude!

And Roger, too. A true sign of geezerhood when you start to forget names!

For the life of me I can't figure out why Alan couldn't make 26' in the sheaf. Here he is whacking the heck out of 24':



That one looks very close to 26'. Notice the shadow of the bag on the crossbar. Well over 24'.

A great time was had by all, indeed. Alan won most of the events and I won the ones he didn't and we swapped firsts, seconds most of the day, and one tie. In the final outcome, he beat by 4 points. Bodacious trophy to the first place winner, too.

[o1d_dude]

Been thinking about your footwork in the Weights For Distance...

You are over-rotating in your first turn by about 45 degrees and the extra step with the left foot is to correct your location within the trig. The clue should have been when you fouled out the back several times.

To correct this, mark your trig in practice with a diagonal line from the rear right corner to the front left corner. During your turns, your feet should ALWAYS be very close to the diagonal line. Other than at the very start, you should not be standing square to the trig in any of the double support positions, always at angle. This allows you to get your turns in and to get your hips open for the delivery of the implement.

Drive less hard into the first turn and maintain control and position within the trig, leap into the second turn and deliver the mail with authority.

[Alan H]

Now that's a thought that never occurred to me....that I'm overdoing the footwork in the first turn. Hmmm..... might get some video of my footwork at practice tomorrow night. We DEFINITELY are going to throw in a marked trig, and I can put in that diagonal line.

[o1d_dude]

Watch where Ryan's feet hit during the first and second spins.

[Alan H]

Three-hour CHAC throws last night, most of it on weights. Had new guy, "Matt" show up who took to the weights really fast, but has a ways to go with WOB and Caber.

Two+ hours on weights, throwing with a marked trig now, not just a board and a back line. We confirmed by video that I'm doing this wierd, stupid thing with my left foot in the middle of the trig that 01d_dude and my friend Marty noticed at Santa Cruz. It's totally unnatural, how did I start doing this? So worked on *losing* this little issue with some, but not great results. I do it more on HWFD than light. Tried going back to my old way of landing in a pretty narrow base at the end of the first turn and that seemed to help. I also don't foul out the back if I do that. If I focus on NOT doing this, I do it a whole lot less, but there's still a little re-set and of course I don't throw as far, because I'm focusing on NOT moving my foot rather than throwing far.

I spent a couple of throws trying to get my low point, before reversing my feet, back a bit, it does seem to help with staying in, so thanks, Jake Sullivan!

Working on getting Bethany to come in low and flat on her cast and then goes ovaries to the wall in the sprint and pull. When she does it, she throws nearly 60, so c'mon girlfriend! Got Robert K. to settle in a more balanced position, less bent over, and to think more about "get your feet down fast" rather than "charge the trig" with the 28'er. He's so tall that going too aggressively to the front screws him up. He had a couple of throws 58-60, NICE.

Then some WOB, not a lot. Matt threw the 28 for starters, Robert got in a few pulls with the 56 and I cleared 10+ "clean" with the 56, three times, so that's good. I actually might throw 56 in practice for a while and see if it helps me build some strength for the 42.

Then a bit of caber with the womens stick for Matt and the local rugby players. I played coach. Fun practice.

[Alan H]

Also threw 56 for distance a few times....mostly right around 22 feet. This teaches patience. Oy, ve.

[Alan H]

I got into the main gym today at 1:30.... *whew*.. today was a day to try some new stuff.

Stretch cage, the usual
Strict overhead press .... 6 x 135 / 4 x 145 / 3 x 155 / 2 x 2 x 165 -*barely got that last one. I prolly cheated a bit. So sue me!

dumbell snatches ... I saw that John Davis was doing db snatches with 150 pounds, but lots fewer reps than I do with 85, so after an e-mail exchange I thought I'd see if I could do some at 100 pounds. I know I can do one, but I honestly did not know if I could do more than that. Well...suuuhPRIZE, suuuuhhhPRIZE ... 3 x 100 each arm, then pant for a while and 2 x100 right side, 1 x 100 left side. Happy.

curls because I have wimpy arms ... 2 x 8 x 90
captains chair leg lifts over a bar... 12, 10
Face pulls .... ... 2 x 10 x 47 "on the stack"

triceps pull-downs .... 2 x 8 x 72 "on the stack"
speed deadlifts ... because I haven't done them in a long time.... 2 x 6 x 215 .. man, that last set was hard to hold onto.
landmines ... 2 x 10 x bar + 70 pounds
Landmine pushes...I can't think of another name for them.... 10 x bar + 70 pounds each arm.

[o1d_dude]

...
speed deadlifts ... because I haven't done them in a long time.... 2 x 6 x 215 .. man, that last set was hard to hold onto.

Straps will help with that.

No reason your grip should be holding your deadlifts back.

[Alan H]

Back from a week in the Southern Sierra, where I hiked my brains out, six days in a row, above 10,000 feet. Miraculously, I recruited two new throwers from the crowd at camp, and even got in some Braemar practice!

[Alan H]

Todays gym time...was going to take it easy 'cause I'm throwing tonight, but I just felt good, sooo.,..

Stretch Cage, a bit more than usual

Hang Cleans ... 2 x 5 x 145 / 2 x 165 / 2 x 185 / 2 x 1 x 190 THAT'S A PR< lads...I've never hang cleaned 190 before. Will I get 200 before Pleasanton?
Incline Bench ... 6 x 145 / 6 x 165 / 3 x 185 / 1 x 205....tried for 2x, no go.
box jumps ... 6 x 24 inch box
graded box jumps, (thanks Donna-the-Trainer) ... 5x up a series of 6, 12, 24 inches boxes, go FAST, hit the MIDDLE of each box.
Upright rows ... 3 x 6 x 90, pull up over the eyes
foam roll, bigtime, and lacrosse ball on feet and inside of left knee.