Hey ladies,
There is a super fun tourney in Austin this weekend and a couple of teams from the area are looking for girls. It would probably cost you $10-$20 plus food/gas costs and a costume (cause yes, it's a dress up one!!) If this is something you are interested in please let me know ASAP so I can put you in touch with the right people. There seem to be plenty of spaces available so don't think you've missed out!!
Crump
Tuesday, November 15, 2011
Workout plan 11/15
Hey ladies,
So there's like a 100% chance of rain today from 3-5pm which most likely means our practice will get rained out. Frankie will send out a text IF it is canceled, so if you DON'T get one be at the fields AT 5pm ready to go!
If it is canceled, everyone is responsible for doing this workout on their own either today or Wednesday. Get a buddy if that's what it takes to motivate you. You should really bring someone to spot you for your weights! Safety first!! It only benefits you and the team to take the 1-2 hrs to do this workout. Please try to record the time of your mile and a half run and what amount of weights you use during your lifts.
Workout:
Stretch for about 10 min. (Your run will also serve as a warmup)
1 1/2 mile run (really push to keep the same pace through the entire run)\
30 min of abs. (mix it up between sit-ups. Do each side and middle abs. Push ups are a good core exercise too. Try to go for 4 min, rest 1 min, repeat. You're goal is to do as many abs as possible in 30 min).
Weights
3 sets of 8 reps for standard bench and squats (use a weight that you can do consistently over the 3 sets)
Bench-you aren't touching your boobs with the bar like they teach in HS. You're aiming for right below them (like where the bottom of your bra is)
Squats-try to get your thighs to make a 90 degree angle (almost like sitting in a chair). Keep your BACK straight!! Don't let your knees bow in toward each other or get over the top of your toes! We don't want injuries. I believe they have trainers at the rec to help you with form? Ask someone! Don't do these if you're unsure.
Using dumbbells (3 sets of 10 each)
Curls-grab a dumbbell and "curl" it in towards your chest. Working biceps.
Bent over rows-put your left knee on a weight bench, etc and lift a dumbbell beside the right side of your body. Alternate to the left side. That's one set. Working back/shoulders(visual: https://cas.shsu.edu/owa/redir.aspx?C=bb9a59016ab24c71aa10c37b8d223d22&URL=http%3a%2f%2fwww.exrx.net%2fWeightExercises%2fBackGeneral%2fDBBentOverRow.html)
Lunges w/ dumbbells-hold a dumbbell in each hand. Alternate stepping forward with each leg. 5 step outs per leg=10=1 set. Do forward, backwards, and side lunges for the 3 sets. Side lung=kinda like when you're throwing a forehand. Keep toes pointing forward. Don't overstep but make sure you're feeling some work being done.
Stretch really good afterwards or do a light jog home. It'll help with the soreness. Keep up with the time and weights used. We are going to continue to do things like this and we want to see everyone getting stronger and faster!
Crumples
Tuesday, November 8, 2011
Meeting Today 11/8
Ok, so here is a rough outline of what we discussed at the meeting today at Preggo's apt.
1) We are going to have a monthly meeting around the first Tuesday or Thursday of each month to discuss goals, tournaments, and anything else we might be doing during that month. This will help to keep everyone aware of stuff and lower the time spent discussing this stuff during actual practices. We are going to try to rotate who brings the pizza, sodas, and cookies so please be prepared to volunteer for something.
2) Our tourney-We are planning on hosting on in January. Most likely the first or second weekend we get back to school. This is a huge fundraiser for us! If you have friends on other Texas teams (UTA, TX state, etc) start talking up our tourney. We are going to work on getting fields and stuff this month. It needs to be set up before finals!
3) T-shirts/Jerseys-We have to get some more money in the account before we can purchase jerseys OR people can bring their $60 and we can put it towards jerseys sooner. My goal is to use the money raised from our tourney and purchase jerseys immediately. As for shirts, we should be able to purchase a small amount (like 50) and sell them. We should be able to purchase them for around $6 and sell them (fingers crossed) for $15. This should allow us to make some money for our club.
4) Profit Shares-We have one coming up on November 19th. I was told this is a home football game which starts at 11am. I believe we have the profit share from 2-4pm which should be perfect to catch the after game crowd. However, we have to advertise WAY better than last time. Ideas include chalking our cars, passing out flyers, announcing it in class, fb event, and handing out stuff at the tailgates before the game. Preggo and Frankie have volunteered to work on making copies of the flyers for everyone to hand out.
5) Spirit Award-For those that attended Harvest, we were given one jersey and one tshirt in our team pack. Frankie and I decided that it would be fair if everyone that went voted for someone whom they thought showed good spirit, worked hard, and overall demonstrated a great team player. The votes need to be submitted to ME through Sam mail by THURSDAY before 4:30pm (we will announce the winner Thursday at practice). If you don't care to vote, don't worry about it.
6) We discussed this blog. If you're looking at this, you know about it. Keep checking it about once a week. More when we have a tourney or fundraiser going on. I plan on adding stuff every other day or so.
7) Practice Changes-We will be practicing all the way until the week of finals (an actual date will be decided as they get closer). We are going to go to a vertical stack. Vets, you know what I'm talking about. Rookies, you can google 'vertical stack ultimate frisbee' to learn some basics about it. I think it's going to fit our team better. We need to up our intensity and conditioning. I am available every Tuesday and Thursday from 3:30 until practice time to work out, throw, whatever. Preggo is available MWF? from 12-1pm I believe to work out at the Rec. Facebook her for more info.
8) Thinking about frisbee 4 times a week. I've mentioned this several times but just in case you've missed it...I've asked for the commitment of at least 20 min a day 4 days a week to something frisbee related. See my other post for ideas.
Ok, I think that's the majority of it. We will either have regular practice on Thursday or an HKC workout day so be prepared for either. We will let you know as soon as possible which it will be. Also, one other thing...don't ever be afraid to talk to Frankie or myself about anything. We are willing to do our best to help you in whatever is going on in your life. See you Thursday!
1) We are going to have a monthly meeting around the first Tuesday or Thursday of each month to discuss goals, tournaments, and anything else we might be doing during that month. This will help to keep everyone aware of stuff and lower the time spent discussing this stuff during actual practices. We are going to try to rotate who brings the pizza, sodas, and cookies so please be prepared to volunteer for something.
2) Our tourney-We are planning on hosting on in January. Most likely the first or second weekend we get back to school. This is a huge fundraiser for us! If you have friends on other Texas teams (UTA, TX state, etc) start talking up our tourney. We are going to work on getting fields and stuff this month. It needs to be set up before finals!
3) T-shirts/Jerseys-We have to get some more money in the account before we can purchase jerseys OR people can bring their $60 and we can put it towards jerseys sooner. My goal is to use the money raised from our tourney and purchase jerseys immediately. As for shirts, we should be able to purchase a small amount (like 50) and sell them. We should be able to purchase them for around $6 and sell them (fingers crossed) for $15. This should allow us to make some money for our club.
4) Profit Shares-We have one coming up on November 19th. I was told this is a home football game which starts at 11am. I believe we have the profit share from 2-4pm which should be perfect to catch the after game crowd. However, we have to advertise WAY better than last time. Ideas include chalking our cars, passing out flyers, announcing it in class, fb event, and handing out stuff at the tailgates before the game. Preggo and Frankie have volunteered to work on making copies of the flyers for everyone to hand out.
5) Spirit Award-For those that attended Harvest, we were given one jersey and one tshirt in our team pack. Frankie and I decided that it would be fair if everyone that went voted for someone whom they thought showed good spirit, worked hard, and overall demonstrated a great team player. The votes need to be submitted to ME through Sam mail by THURSDAY before 4:30pm (we will announce the winner Thursday at practice). If you don't care to vote, don't worry about it.
6) We discussed this blog. If you're looking at this, you know about it. Keep checking it about once a week. More when we have a tourney or fundraiser going on. I plan on adding stuff every other day or so.
7) Practice Changes-We will be practicing all the way until the week of finals (an actual date will be decided as they get closer). We are going to go to a vertical stack. Vets, you know what I'm talking about. Rookies, you can google 'vertical stack ultimate frisbee' to learn some basics about it. I think it's going to fit our team better. We need to up our intensity and conditioning. I am available every Tuesday and Thursday from 3:30 until practice time to work out, throw, whatever. Preggo is available MWF? from 12-1pm I believe to work out at the Rec. Facebook her for more info.
8) Thinking about frisbee 4 times a week. I've mentioned this several times but just in case you've missed it...I've asked for the commitment of at least 20 min a day 4 days a week to something frisbee related. See my other post for ideas.
Ok, I think that's the majority of it. We will either have regular practice on Thursday or an HKC workout day so be prepared for either. We will let you know as soon as possible which it will be. Also, one other thing...don't ever be afraid to talk to Frankie or myself about anything. We are willing to do our best to help you in whatever is going on in your life. See you Thursday!
5 tips to being a good teammate
Here's a good article I just found that I think we can all benefit from.
http://skydmagazine.com/2011/11/5-tips-teammate/
Thoughts:
Frisbee joins Man’s greatest tool, his hand, with his greatest dream, to fly.-Stancil Johnson
When a ball dreams, it dreams it's a frisbee-Stancil Johnson
(Johnson is a frisbee enthusiast according to wiki)
http://skydmagazine.com/2011/11/5-tips-teammate/
Thoughts:
Frisbee joins Man’s greatest tool, his hand, with his greatest dream, to fly.-Stancil Johnson
When a ball dreams, it dreams it's a frisbee-Stancil Johnson
(Johnson is a frisbee enthusiast according to wiki)
Monday, November 7, 2011
Frisbee Links
So I've asked you guys to think about frisbee and this blog post is designed to help give you some links on where to find some stuff to keep your mind occupied on those non-practice days.
YouTube:
Search for college highlights (ideally from nationals or worlds and women's but sick layouts are always fun too!)
Search Brodie Smith's stuff (bro tips, trick shots are fun but not recommended for games haha) He's an awesome athlete and Ultimate player and has really good instructional videos covering all kinds of topics.
usaultimate.org
This is the ultimate player's website. It contains tourney info, links to different websites, and just the basics of what's going on in the ultimate world. The have a PDF link for the rule book which I recommend reading.
Zip's Tips
A guy from Brown University decided to post one Ultimate related tip a day during one Ultimate season. They're pretty helpful and interesting to think about. Brown has a pretty legit program so this guy knew what he was talking about.
The Huddle
This website contains different articles written by elite players from all over. They're all just the personal opinion of the writer but it's good insight into why teams do what they do.
SkyD Magazine
Again, another personal site but all about Ultimate. Just something else to waste your study time with.
Hope these help!
Crumples
YouTube:
Search for college highlights (ideally from nationals or worlds and women's but sick layouts are always fun too!)
Search Brodie Smith's stuff (bro tips, trick shots are fun but not recommended for games haha) He's an awesome athlete and Ultimate player and has really good instructional videos covering all kinds of topics.
usaultimate.org
This is the ultimate player's website. It contains tourney info, links to different websites, and just the basics of what's going on in the ultimate world. The have a PDF link for the rule book which I recommend reading.
Zip's Tips
A guy from Brown University decided to post one Ultimate related tip a day during one Ultimate season. They're pretty helpful and interesting to think about. Brown has a pretty legit program so this guy knew what he was talking about.
The Huddle
This website contains different articles written by elite players from all over. They're all just the personal opinion of the writer but it's good insight into why teams do what they do.
SkyD Magazine
Again, another personal site but all about Ultimate. Just something else to waste your study time with.
Hope these help!
Crumples
First blog!
Hey hey! So I may have figured this out. You may notice the random email up there. You have to put one and we don't have a generic deuce ladies one so it's one of mine. That's the only thing (I believe) that's personal to me. The rest is all about US! This first blog was just to make sure everyone can view it and whatnot. So let me know!!
Crumples
Crumples
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