Sunday, January 31, 2010

In-Season Training: Weeks 1 and 2

Program will be 3x per week.  In season, especially with the hours we put in on the field, your bodies can't handle the training volume we had in the fall.  All we are trying to do right now is maintain the strength we gained in the off-season, not gain strength.  Feel free to add in exercises that you want for core and forearms, but I want you guys to stick to the lower body and upper body movements I list.

Every 2 weeks the program will change up a bit so be sure to check in.  I will write the workouts on the board in the weight room tomorrow when I get to campus so they will be available in there as well.  As always, if you have any questions feel free to ask.

Make sure you guys are taking the time to get in a good warmup before you guys start your lifts.  I don't want anyone missing any time on the field for a weight room related injury due to lack of warmup or poor form.  TAKE CARE OF YOUR BODIES.  

The work will be done in supersets so you guys can get more work in a shorter period of time.  Like I said before, you shouldn't be spending more than 30-45 minutes in the weight room. 

Day 1
SS (Superset) 1:
3 sets of:
4 Back Squats @ 75% 1 RM
6 Jump Squats
-2 min rest between sets

SS 2:
3 Sets of:
8 Weighted Pushups
8 1 Arm Lat Pulldowns
DB Lunge Complex - 2 each direction

SS 3:
8 Landmines
Burnout on Gripper

Day 2
3 x 4 Deadlifts @ 75% 1 RM (Drop from the top)

SS 1:
3 Sets of:
8 Inverted Rows
8 Reverse Hypers
8 Physioball Hamstring Curls

SS 2:
3 Sets of
8 Knees to Elbows (Controlled)
Max Front Plank Hold
Isometric Reverse Curl Max Hold (Fat Bar)

Day 3
3 x 4 Hang Cleans to Front Squat @ 75% of 1RM Hang Clean

SS 1:
3 sets of:
8 Good Mornings
8 KB Swings (Heavy)
8 Pushup/Dip Combo

SS 2:
3 sets of:
8 Landmines
8 Ab Rollouts

I'll be posting video tomorrow on some of the things we haven't gone over in detail.  Again, start each day with a good warmup and finish up with stretching and/or foam rolling.  



Friday, January 29, 2010

Foam Rolling

I want you guys foam rolling as often as possible throughout the spring.  It's a great way to recover from all the work we do on and off the field.  You should try and roll either before or after practice each day.  I know there are some in the shed out at the field so if you get out to practice early, this would be something you could do once you do your pre-practice jobs.  Another good idea would be to pitch in a few bucks each and get one or two for the locker room.

Here are a couple videos on foam rolling so you guys have an idea what you should be doing...

Part 1

Part 2

Back to Work...

Fellas-

Next week we are going to start our in-season program that will consist of 3 lifts a week.  Most of the work will be strength based with supplementary exercises and less WOD based.  The workouts will be designed so that you aren't spending more than 30 minutes in the weight room at a time.  I understand practices are long and take up a good chunk of your day so I want you guys to get in the weight room, get your work in and get out.

That being said, I fully expect you guys to be getting these 3 lifts in each week.  There should be no excuses, you have all week to get these workouts in.  The workouts will be full body each day, no upper body/lower body split.  We will continue running sprints and doing agility and med ball work in our pre-practice time.

Position guys... for now I would split these workouts up to Monday, Wednesday, Friday.  When the season starts, you would want to get these in on days we aren't playing, or early enough in the morning on a game day that they wouldn't affect you later on.

Pitchers... I'll talk to Dave more on this, but you guys also need to be doing these lifts based on your pitching schedule.  Ideally, you would spread these out so that you have a day or two rest before your next start or appearance.  Relievers run on a little different schedule, but since guys don't really have assigned roles yet, get the work in when you see fit.

I am finishing up the in-season program right now, should have it finished up by the end of the day.

Wednesday, January 27, 2010

Team Big Cat Final Results

This year's Big Cat finish was perhaps the most memorable finish in Big Cat history.  This year's finale, the obstacle course, was one of the toughest final events ever.  Each team member was assigned one leg of the obstacle course which consisted of a 2 lap swim, 50 pullups, tire throws over a football goal post, an agility course, 75 yds of burpee frog jumps, and a 400 meter plate run.

Teams started the final event based on their finish in the preceding 5 events.  3 teams started within 30 seconds of each other:  "SAWS" led by Eric Binder, "Team Sanchez" led by Nick Pappas, and "The Gangstas of Love" led by Kevin Jackson.  In the end, it came down to these 3 teams in a race to the finish in the 400 meter plate run.

Mike Hunter from "The Gangstas of Love" was the first to start the plate run, wasn't able to hold on to a 50 meter lead to start the race.  Tyler Rockafellow from "Team Sanchez" looked to have the race in hand with about 50 meters left after passing Mike Hunter 2/3 of the way through the race, couldn't hold on to the lead and saw Senior and team captain of "SAWS" Eric Binder step across the finish line for the win and Team Big Cat Championship.

Unfortunately we were unable to capture footage of the obstacle course because the event was so scattered and the constant change of location.  You had to be there to truly understand and appreciate the dramatic finish of this year's Big Cat, but having been a part of every Big Cat Challenge to date... I can say that this year was easily the most competitive and had by far the best finish.

THIS YEAR'S BIG CAT CHAMPIONS....
INDIVIDUAL - DOM ROBUSTO
TEAM - "SAWS" led by team captain ERIC BINDER

Monday, January 25, 2010

Obstacle Course...

This year's obstacle course will have 6 different legs... (in no particular order)

2 Lap Swim
50 Pullups
400 yd. Plate Carry (holding handles)
Football Field Workout (Sprint, Lunges, Bear Crawl, etc.)
Tire Throws
75 yd. Burpee Frog Jumps

Standings Going Into The Final Day...

Here are the standings going into the final day of the Team Big Cat Challenge which will contain both the Swim Relay and The Obstacle Course:

Team Binder "Jaws"- 13:30
Team Pappas "Team Sanchez" - 13:49
Team Jackson "The Gangstas of Love" - 14:05
Team Klimesh "Green Death" - 15:19
Team Lawson" The Team Formally Known and Prince" - 17:09
Team Keiser - 18:32

After the Swim Relay, times will be added up and the team's total time in the first 5 events will decide their starting point in the Obstacle Course.  As of right now, it looks like tomorrow could be a great final day of Big Cat action.

Team Event 4 - Tug of War

Today's competition was one that definitely favored brute strength... the Tug-of-War event.  Teams were pooled in a round robin style tournament to decide the top two teams who then played a best of 3 series to decide the champion of the event.  Each spot in the event was worth 20 seconds of time, so the winner of the event did not have seconds added to his overall time accumulated whereas 2nd place had 20 seconds added, 3rd place had 40 seconds added... 6th place had 1 min and 40 secs added.

Each match provided lots of intensity, several teams found it to their advantage to synchronize their pulls and others used simple brute force to overcome the other teams.  It is rumored that yells of "1-2-3 Pull" were heard across campus...

Once the round robin tournament was completed, SAWS led by Eric Binder and Team Sanchez led by Nick Pappas squared off in a best of 3 series to decide 1st place in this event. It only took SAWS 2 matches to prove their dominance and the team was crowned victorious in the Tug of War event.

Perhaps the biggest surprise in the event was "The Gangstas of Love" led by Kevin Jackson and their inability to get a single win in the event.  Going into the Tug of War having won 2 of the first 3 events, Jackson's team was heavily favored to win the Team Big Cat Challenge, but it seemed as if they were a team built on speed and not on strength after today's event.  We will see if they can bounce back tomorrow in the swim relay and regain some momentum going into the final Obstacle Course event which will also bed held tomorrow.

Here were the results from the Tug of War Event:

Team Binder "SAWS" 5-0
Team Pappas "Team Sanchez" 4-1
Team Lawson "The Team Formally Known as Prince" 3-2
Team Keiser 2-3
Team Klimesh "Green Death" 1-4
Team Jackson "The Gangstas of Love" 0-5

Team Event 3 - Tire Flip

Day 3 of the team Big Cat Challenge brought an event that required both strength and speed for every competitor.  The event was the Tire Flip.  Teams were required to flip a 150+ pound tired 100 yds. however, each team member was only allowed to flip the tired 7 times then sprint back to the starting line to tag in the next player.  That player then sprints out to the tire for 7 more flips, and this pattern continued until the tire crossed the finish line 100 yds. away.

Each team was evenly matched in this event with only 11 seconds separating the first place team and the last place team.  In the end tho, a victory is a victory and "The Gangstas of Love" led by team captain Kevin Jackson picked up their second win in 3 events thus far in the challenge.  Captain Will Keiser and his team finally pulled themselves out of the cellar a bit and finished second in the event after 2 last place finishes in the previous 2 events.  Keiser and his team definitely have some work to do in the following events to put themselves in contention on the final day, but in the end, the obstacle course can make or break a team.

Here were the results of the Tire Flip event:

Team Jackson "The Gangstas of Love" - 3:16
Team Keiser - 3:19
Team Pappas "Team Sanchez" - 3:20
Team Binder "SAWS" - 3:20
Team Klimesh "Green Death" - 3:21
Team Lawson "The Team Formally Known as Prince" - 3:27

Click here to see video from this event...

Team Event 2 - Bag Pull

The team bag pull proved to be one of the toughest events yet of the entire Big Cat Challenge, requiring players to pull a tackling bag 35 yds. around a cone and back, pulling backwards the entire time.  As you can see from the video captured from the event, several players struggled getting across the finish line without falling down in the last 5 - 10 yds.

After a win in the first event, Kevin Jackson lead his team, "The Gangstas of Love" to another solid finish in the bag pull, finishing second only behind team "SAWS" led by captain Eric Binder.  Not only did Binder and his team win the event, but they did so in a commanding fashion, winning the event by nearly 30 seconds, gaining some time on "The Gangstas of Love" after their dominating victory in the Plate Carry.

Here were the final results from the event:

Team Binder "SAWS" - 4:55
Team Jackson "The Gangstas of Love" - 5:24
Team Lawson "The Team Formally Known as Prince" - 5:49
Team Pappas "Team Sanchez" - 5:50
Team Klimesh "Green Death" - 6:18
Team Keiser - 6:25

Thursday, January 21, 2010

Results After Day 1 Team Big Cat Challenge

Yesterday, the Tigers started the team portion of the Big Cat Challenge with the Plate Carry event.  Each member of each team carried two 45 lb. plates 90 yds and back in a relay style race.  The run required speed and also a great amount of grip strength as the players were not allowed to grip the weights by their handles.  Instead they were only allowed to carry them by the grooved edges which provided quite the challenge for many.

"The Gangstas of Love" led by team captain Kevin Jackson won the event in an impressive time of 3:45 with no penalties.  The team got off to a rough start but Jackson was able to put together a dominant run to put his team right back in the mix of things and each member of the team then followed up with solid runs to claim the win.

Although Jackson's team made the event look easy, several players struggled with the grip strength portion of the race costing their teams valuable seconds.  However, every team has the opportunity to gain ground on Jackson's "Gangstas of Love" in every event leading up to the Obstacle Course.

Here are the results after the first completed event:

Team Jackson "Gangstas of Love" - 3:45
Team Pappas "Team Sanchez" - 4:19
Team Klimesh "Green Death" - 4:20
Team Binder "Jaws" - 5:15
Team Lawson: 7:03
Team Keiser: 7:48

As you can see, the "Gangsta's of Love" have a commanding lead after Day 1, but every team is still in the hunt and will be scratching and clawing to close the gap in the following events.

Click here to see footage from yesterday's Plate Carry event.

Wednesday, January 20, 2010

Teams set for Big Cat Challenge

This evening, after today's practice, the Tigers will kick off the Big Cat Team Competition.  Last night, captains Nick Pappas, Kevin Jackson, Will Keiser, Eric Binder, Ben Klimesh and Andrew Lawson met with the coaching staff and held a draft.  This group of competitors finished top 6 in the individual Big Cat competition, minus Dom Robusto of course who decided not to compete in the team events and allowing himself to recover from a hamstring tweak.

Each of the first 5 events will all be timed and accumulated before the final Obstacle Course Event.  The cumulative timee in these events will decide where each team starts on the final day.  For example, if team A compiles a total time in the first 5 events of 20 minutes and team B's total time if 21 minutes, team A have a 1 minute head start in the obstacle course and team B will have to make that time up over the course of the event and finish before team A.

Today's event is the Plate Carry Relay.  In this competition, players will be required to carry a 45 lb. plate in each hand and sprint up and back the turf intramural practice field in a relay style until each member of the team has completed the run.

Here are the results of last nights draft:

Pappas             Jackson       Keiser         Binder      Klimesh       Lawson
Paillet               Lucero         Warren       Murphy    Bentz           Frasier
Barron             Hunter          Donnan       Felix         Ryan            Bay
Rockafellow    Hall              Calbick        Jones        Fink             Webb
Heckerl            Haaf             Woodruff    Spriggs     Stanton       Knowlton
Bogese             Panozzo       Clements    Francke   Grimshaw   Burden

Monday, January 18, 2010

Big Cat Team Events Announced

This year's Big Cat team events are:
- Plate Carry Relay
- Bag Pull Relay
- Swim Relay
- Tug-of-War
- Tire Flips
- Obstacle Course

Big Cat Individual Final Standings

The final day of the Big Cat Individual Challenge was one that gave players a chance to decide their own fate in the final standings.  Players were grouped based on their position on the leaderboard.  The top 10 competitors going into the event performed the workout in pairs with an opportunity to leapfrog their opponent in the final rankings.

Going into the event, sophomore Dom Robusto was holding on to first place by 5 points over both sophomore Nick Pappas and junior Kevin Jackson.  However, on the off day before the final event, Robusto tweaked his hamstring while running a sprint in practice so he was questionable going into the event.

The drama ensued as last year's individual champion Will Keiser posted the best time in the event giving him a legitimate chance to repeat if the top 3 were to slip up in the WOD.  Pappas then ended the chance of the first repeat champion in recorded Big Cat history* by overtaking Keiser's top time by several seconds, putting him in a great position to be the new Big Cat champion.

All this time, Robusto was still a question mark and finally was allowed to compete in the event, but only  under the close watch of strength and conditioning coach Nick Vera to be sure that his form was not impaired by his hamstring injury.  If Vera were to see any break in form, Robusto would be shut down for the event and take a DNF, eliminating his chances to claim the crown.

So in the final heat of the WOD, Robusto and Jackson went head to head to decide this year's champion with Pappas watching closely to see if his time would hold up and give him the win.  The two athlete's put on an incredible display of strength and athleticism, Robusto actually performed almost every burpee on one leg to avoid re-injuring his hamstring.  The heat was neck and neck nearly the entire workout, but it was Robusto who not only won the matchup, but also finished with the top time overcoming his handicap of competing mostly on one leg.

The overall effort of every competitor throughout the competition was astounding.  We now look forward to this week's beginning of the Team Big Cat Challenge.  The top 6 finishers were awarded with the opportunity to be captain's for the team challenge, however, Robusto chose not to participate in the team challenge to give his hamstring an opportunity to heal and allowed senior Andrew Lawson the chance to be a captain since he was the next highest seeded finisher.  Later tonight, the team events will be posted so captains will have the opportunity set up for the draft.

Here are the final standing from the Individual Big Cat Challenge:


Name Total
Robusto 34
Pappas 40
Jackson 46
Keiser 50
Binder 53
Klimesh 59
Lawson 71
Paillet 75
Donnan 81
Murphy 84
Hunter 86
Bay 89
Bentz 90
Woodruff 92
Spriggs 94
Knowlton 96
Barron 97
Ryan 99
Haaf 99
Hall 104
Rockafellow 111
Panozzo 113
Lucero 124
Fink 131
Felix 136
Bogese 139
Grimshaw 143
Heckerl 145
Jones 145
Webb 148
Warren 151
Clements 162
Frasier 163
Calbick 168
Burden 187
Stanton 188
Foster 193
Francke 194
Robertson 206

Sunday, January 17, 2010

Individual Big Cat Challenge Day 6 - The WOD

After a day off yesterday to give the players a chance to rest and recover after 5 events in 5 days, the Tigers concluded the individual portion of the Big Cat Challenge today with the WOD event.

The Tigers have been doing workouts this season that are constantly varied and very intense.  The players are assigned a WOD (Workout of the Day) each day that consists of functional movements such as squats, deadlifts, cleans, pushups and pullups done over a certain period of time or for a prescribed set of repetitions.  This style of training instills a competitive atmosphere in the weight room and is an extremely efficient and effective.

Players were unaware of the design of the WOD until moments before they entered the weight room to start the final event.  Rumors were spread amongst players that the workout would be a max pullup/pushup contest or a max bodyweight back squat in 1 minute.  The WOD was posted just after today's practice and it read:

3 Rounds of:
5 Cleans @ 135 lbs
7 Burpees
9 KB Swings (24 kg)

Although the workout was short, 2 to 4 minutes for most players, it was also grueling, leaving players lying on the ground gasping for air several minutes after completing the WOD.  The times are currently being entered into the Big Cat spreadsheet to see where players ended up after the final event.  Check back tomorrow to see the results of the WOD along with video and also the final standings of the individual competition.

Saturday, January 16, 2010

Big Cat Day 5 - Hill Sprint

Friday's event tested not only the player's ability to sprint uphill, but also their ability to deal with surrounding elements.  First, the event was complicated by the fact that they not only had to sprint approximately 150 meters uphill, but they were also weighed down by a 50+ pound sandbag.  On top of that, they had to deal with the rain and a cool night in San Antonio.

Unlike the previous events where players stuck around to view the results of others in a particular event, after completing the Hill Sprint, players were happy to head back to the locker room to get out of the rain and the cold.  Fortunately, many of them were provided a shuttle back down the hill after running the spring to regain leg strength and catch their breathe after a tough all out sprint.

Sophomore utility man Dom Robusto claimed the victory in the event with a stellar time of 26.49 seconds.  With the win and the separation he created between his competitors, Robusto overtook the overall lead in the individual Big Cat competition.  Former chart topper Kevin Jackson put together a solid time at 28.92 seconds up the hill, but enough players came between him and Robusto to see Jackson lose claim of the lead.

Here were the results of Friday's Hill Sprint Event:


Name Time Points
Robusto 26.49 1
Binder 27.29 2
Pappas 27.54 3
Lawson 27.93 4
Fink 28.11 5
Paillet 28.3 6
Barron 28.53 7
Keiser 28.71 8
Klimesh 28.88 9
Jackson 28.92 10
Ryan 28.92 10
Donnan 29.03 12
Bentz 29.12 13
Knowlton 29.31 14
Rockafellow 29.5 15
Lucero 29.98 16
Hall 30.41 17
Bay 30.62 18
Bogese 31.23 19
Hunter 31.23 19
Panozzo 31.37 21
Woodruff 31.42 22
Clements 31.44 23
Haaf 31.51 24
Murphy 31.94 25
Webb 32.02 26
Spriggs 32.36 27
Grimshaw 32.85 28
Foster 32.96 29
Stanton 34.33 30
Heckerl 34.43 31
Frasier 35.81 32
Calbick 35.95 33
Jones 36.42 34
Burden 37.85 35
Francke 36
Warren 36
Felix 36

Thursday, January 14, 2010

Big Cat Individual Standings After 4 Events

Things have really tightened up at the top of the leaderboard making tomorrow's event, the Hill Run, that much more pressure filled for those competing for the top spot.  The event will test both speed and power as players will be sprinting up a 150 meter hill carrying a weighted object.  Here are the overall standings going into tomorrow's Hill Run...

Name Total
Jackson 28
Robusto 32
Pappas 35
Keiser 39
Klimesh 40
Binder 44
Paillet 47
Bay 47
Spriggs 51
Woodruff 52
Lawson 56
Murphy 59
Hunter 62
Bentz 62
Donnan 63
Haaf 66
Felix 70
Panozzo 71
Barron 73
Hall 73
Ryan 77
Knowlton 78
Warren 88
Heckerl 88
Webb 89
Grimshaw 90
Bogese 91
Jones 92
Fink 96
Rockafellow 96
Calbick 105
Lucero 108
Clements 109
Frasier 118
Francke 128
Stanton 130
Burden 132
Foster 134
Robertson 140

Big Cat Day 4 - Towel Hang

Today's event, the towel hang, brought about a new look to the top of the leaderboard.  Sophomore Ben Klimesh and senior Eric Binder, who held the top 2 spots the first 3 days of the Big Cat Challenge, each had their struggles with the towel hang and were both bumped down a few notches on the leaderboard.  Junior Kevin Jackson and Sophomore Dom Robusto were the last two competitors in the event and each held on longer than the previous top time and battled it out for first place.  In the end, it was Jackson who outlasted Robusto by 10 seconds and claimed his first win in this year's individual Big Cat Challenge.

After a rough start to Big Cat, both Jackson and Robusto have rallied in the past couple events to find themselves atop the overall leaderboard with Jackson holding on to first place and Robusto right behind him in second.  Also hopping to the top of the standings are sophomore Nick Pappas who is currently in 3rd place overall and junior Will Keiser who sits in 4th place.

Here are the results from today's event, the Towel Hang:

Name Time Points
Jackson 118.5 1
Robusto 108.64 2
Keiser 93.21 3
Bay 90.96 4
Bentz 88.98 5
Calbick 88.16 6
Spriggs 87.01 7
Pappas 86.83 8
Paillet 81.97 9
Grimshaw 78.01 10
Hall 76.59 11
Woodruff 76.51 12
Knowlton 76.37 13
Bogese 75.06 14
Haaf 74.08 15
Fink 72.4 16
Francke 66.45 17
Lawson 66.42 18
Heckerl 65.15 19
Murphy 62.28 20
Warren 61.94 21
Jones 61.78 22
Clements 61.64 23
Lucero 59.92 24
Hunter 59.64 25
Klimesh 58.8 26
Donnan 58.58 27
Felix 57.65 28
Binder 56.79 29
Rockafellow 56.48 30
Panozzo 56.21 31
Barron 55.58 32
Burden 51.57 33
Ryan 47.99 34
Webb 44.96 35
Frasier 35.12 36
Stanton 28.57 37

Videos from Big Cat Days 2 and 3

Strongman Event
Kyle Felix's Winning Effort
Seniors Andrew Lawson and Evan Jones go head-to-head
Michael Bentz and Chris Ryan post strong runs
Marquee Matchup between Eric Binder and Ryan Murphy
Freshman Kyle Bogese takes a spill in his heat
Senior Mike Hunter matches up against Freshman Kelly Woodruff
Roommates John Paillet and Mike Panozzo race for bragging rights

Wall Ball
Kyle Felix vs. John Paillet
Jackson vs. Warren
Klimesh vs. Pappas
Rockafellow vs. Woodruff
Binder vs. Clements
Hunter vs. Jones

Big Cat Interview Day 2

Roommates Kyle Felix and Dom Robusto finished 1st and 2nd in the Strongman event and were asked to comment on their performances and the Big Cat Challenge.  Each has a different perspective on the challenge as a whole so check out the video to see what they had to say...

Video

Wednesday, January 13, 2010

Unofficial Big Cat Challenge Day 3 Results

Today's event was Wall Ball.  In this competition, players were had to perform a deep squat with a 20 lb. medicine ball in hand and heave it over a 10 ft. marker on a wall as many times as they could in 1 minute.  What turned out to be the deciding factor for many of the competitors was efficiency as opposed to speed, as players were not alloted points if they did not touch the ball beneath them or get the med ball throw over the designated line.

As it stands, Sophomore Weston Haaf, barefooted and fresh off a meal in Mabee dining hall, holds the lead in the Wall Ball event with 35 successful attempts.  A few pitchers who threw in yesterday's Spring World Series game were unable to compete in today's event due to day after pitching bikram yoga.  These competitors will be allowed to make up today's event at a later date...

Sophomore Dom Robusto and Sophomore Nick Pappas each put themselves in good position to make a late push in the running for the individual championship by placing high in today's Wall Ball event while Senior and current Big Cat leader Eric Binder slipped up a bit and allowed the competition to gain some ground.

Tomorrow's event, the towel hang will test each individual's grip strength and we could possibly see some fluctuations in the leader board.

Here are the results from today's Wall Ball event:

Name Total Points
Haaf 35 1
Lawson 33 2
Pappas 31 3
Robusto 30 4
Barron 30 4
Klimesh 30 4
Jackson 30 4
Spriggs 30 4
Binder 29 9
Donnan 29 9
Webb 29 9
Felix 28 12
Bay 28 12
Ryan 28 12
Murphy 28 12
Warren 28 12
Keiser 27 17
Jones 27 17
Hunter 26 19
Knowlton 26 19
Woodruff 26 19
Frasier 26 19
Heckerl 26 19
Rockafellow 25 24
Paillet 24 25
Lucero 24 25
Stanton 24 25
Bentz 22 28
Grimshaw 22 28
Hall 22 28
Burden 21 31
Clements 16 32
Fink
Panozzo
Foster
Bogese

Standings After Day 2

After 2 events, Senior pitcher Eric Binder sits atop the leaderboard jumping Sophomore pitcher Ben Klimesh by finishing 6 spots ahead in yesterday's Strongman event to take the overall individual lead.  Players returned to the Intramural field yesterday after Game 1 of the Spring World Series for Day 2 of the Big Cat Challenge.  The Strongman event proved to be more than just an event based on brute strength, but also requiring speed, agility, and a little finesse.  

Junior Kyle Felix and Sophomore Dom Robusto were heavily favored going into the event and lived up to the expectations finishing 1st and 2nd with Felix edging Robusto by .4 seconds.  Both Felix and Robusto put themselves back in contention for the individual championship after less than stellar performances in the Agility Course event.

Today's event provides the top performers to create some separation from the rest of the pack, but don't be surprised if a couple players in the middle of the pack step up today and get themselves in the running.

Here are the standings after 2 events:
Name Total
Binder 5
Klimesh 10
Paillet 11
Keiser 18
Hunter 18
Woodruff 20
Jackson 23
Pappas 24
Donnan 26
Murphy 26
Bentz 26
Robusto 27
Felix 29
Ryan 30
Bay 30
Hall 31
Lawson 36
Panozzo 36
Barron 37
Spriggs 40
Rockafellow 41
Webb 44
Knowlton 45
Bogese 47
Heckerl 49
Grimshaw 49
Haaf 50
Clements 51
Jones 52
Warren 54
Fink 55
Lucero 57
Foster 60
Frasier 62
Calbick 63
Burden 65
Robertson 66
Stanton 66
Francke 75


Big Cat Interview

After Day 1, Sophomore Ben Klimesh and Senior Eric Binder sit atop the leaderboard.  Find out what they thought about the event and how they think the Big Cat Challenge will finish up.

Video

Big Cat Day 2 - Strongman Results

Here are the result from last night's Strongman event.

Name Time Points
Felix 26.7 1
Robusto 27.1 2
Binder 27.52 3
Bentz 28.5 4
Barron 28.57 5
Bay 28.64 6
Hunter 28.7 7
Paillet 28.85 8
Klimesh 29.09 9
Keiser 29.2 10
Knowlton 29.46 11
Ryan 29.47 12
Murphy 29.5 13
Pappas 29.6 14
Jones 29.75 15
Woodruff 29.82 16
Fink 30.2 17
Jackson 30.24 18
Spriggs 30.3 19
Donnan 30.3 20
Rockafellow 30.31 21
Panozzo 30.6 22
Grimshaw 30.94 23
Hall 31.3 24
Webb 31.96 25
Frasier 32 26
Lawson 32 27
Lucero 32.27 28
Foster 32.69 29
Burden 32.9 30
Warren 33.46 31
Heckerl 33.7 32
Stanton 34.16 33
Haaf 35.5 34
Bogese 35.69 35


Monday, January 11, 2010

Big Cat Individual Results: Event 1 - Agility Course

The competitor with the fewest points at the end of the 6 individual events will be crowned this year's Big Cat Individual Champion with the team events following the next week.  After the first day, the dynamic duo of Ben Klimesh and Eric Binder sit atop the leaderboard, but tomorrow things could change with an event that provides both a strength and agility challenge.  Those sitting at the bottom of the rankings have a chance to pick up some serious ground if they are able to perform well in tomorrow's event, at this point, it's still anyone's title...


Name Time Points
Klimesh 50.76 1
Binder 51.28 2
Paillet 52.23 3
Woodruff 53.99 4
Jackson 54.01 5
Donnan 54.17 6
Hall 54.73 7
Kaiser 54.87 8
Lawson 55.21 9
Pappas 55.35 10
Hunter 55.61 11
Bogese 56.44 12
Murphy 56.82 13
Panozzo 56.89 14
Clements 57.06 15
Haaf 57.12 16
Heckerl 57.16 17
Ryan 57.19 18
Webb 57.26 19
Rockafellow 57.32 20
Spriggs 57.87 21
Bentz 58.48 22
Warren 58.56 23
Bay 58.95 24
Robusto 58.95 25
Grimshaw 59.18 26
Calbick 60 27
Felix 60.33 28
Lucero 60.39 29
Robertson 61.28 30
Foster 61.61 31
Barron 61.76 32
Stanton 62.13 33
Knowlton 62.48 34
Burden 62.84 35
Frasier 63.65 36
Jones 63.75 37
Fink 66.69 38
Francke 98 39

Sunday, January 10, 2010

Here We Go

Good to have you fellas back-

Tomorrow at the meeting we will fill you guys in on what's going on this week.  Spring World Series will be a 3 game series starting on Tuesday.

Big Cat Challenge will be scheduled a little differently this year since we're doing it in the spring as opposed to the fall...  Starting tomorrow, we will do 1 event per day at a time I will designate, most often after practice.  There will be 6 individual events and 6 team events, tomorrow we will start the individual portion of the competition.  Again, you'll get more info on all this tomorrow at the meeting.

Lifting wise, we will be on a 4 day a week schedule until games start, then we will move to a 3 day a week schedule.  In season, it's all about maintaining the strength you gained in the fall.  We will continue doing strength work, but it will all be based on percentages.  We'll have a meeting later this week to discuss the spring program and I'll answer any questions regarding lifting, conditioning, diet, etc. at that time.

Looking forward to getting the spring rolling fellas, come out ready to work, have fun and most importantly get better every day.

Wednesday, January 6, 2010

Thursday 1/7

OFF

It's looking like Big Cat Challenge will be starting on Monday the 11th as opposed to Sunday the 10th.  This will give the guys who are flying in on Sunday a chance to recover from your travels and be ready to go on Monday.  More details coming soon on official dates, times and events...

Tuesday, January 5, 2010

Wednesday 1/6

Strength
4 x 4 Hang Clean
3 x 5 Front Squat

WOD
5 Rounds of 2 min on, 1 min off of:

3 Hang Cleans @ 135
6 Pushups
9 Air Squats

Post: Complete WOD Rounds.  Partial Rounds do not count...

Tuesday 1/5

Agility Drills
Four Cone Square Drill x 8
- You don't necessarily need cones... shoes, hats, baseballs will all work as cones
- Cones are in a 5 yd x 5 yd square
- Mix up movements, examples: do carioca across instead of shuffle, start from a different cone of different movement

Two Cone Wheel Drill x 6
- Cones are 5 yd apart
- On both these drills, similar to sprints, make sure you recover fully before starting the next

Strength
3 x 5 Weighted Pullups
3 x 5 Weighted Pushups or Bench Press (DB or Barbell)

WOD
5 Rounds:
10 Overhead Squat (45 lb bar)
10 Overhead Alternating Lunges (45 lb bar) (5 each leg)
- Keep the bar locked out directly overhead (don't let your arms bend and don't let the bar travel forward or backward)
...then...
3 x 8 Strict Knees to Elbows (no swinging)
3 x 8 Ab Rollouts w/wheel or barbell
and forearm work
- This portion of the workout is not timed

Sunday, January 3, 2010

Monday 1/4

Strength
3 x 4 (each leg) Explosive Step Ups
3 x 5 (each leg) Bulgarian Split Squats

WOD
4 x 10 Step up to 1 legged RDL (4 sets of 5 each leg)
4 x 10 Pistols (4 sets of 5 each leg)
- Use the bench if you need support at the bottom of the squat, but only as support.
3 x 10 Renegade Rows (5 each arm)

3 x 20 Chops (10 each side)

Saturday, January 2, 2010

Saturday 1/2 or Sunday 1/3

Running
(5) 40 yd Shuttles (5 yd, back, 10 yd, back, 5 yd, back)
(5) 30 yd Sprints (as soon as you cross the finish line, chop your steps and break down as quickly as possible)
- Full recovery on all sprints


Strength
5 x 3 Front Squat
5 x 8 1 arm/1 leg RDL

WOD

10 Swings
1    Burpee
9   Swings
2   Burpees .....
continue reaching a final round of:
1    Swing
10 Burpees