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Old 01-22-2007, 06:20 PM   #1
Tom Ellison
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Brand X modified WOD - "Filthy 35's"

33 minutes

Subbed in 100 single unders and 35# DB swings
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Old 01-23-2007, 06:12 PM   #2
Tom Ellison
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WOD - run 5k

Time: 19:50

Next goal: sub 19:00
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Old 01-23-2007, 06:29 PM   #3
Tom Ellison
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also practiced some hollow rocks, L-sit work (can't do it yet) and GHD situps.

I really need to work on the L sits...I think I have a problem with both hamstring flexibility and lower ab/hip flexor strength
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Old 01-25-2007, 09:35 AM   #4
Tom Ellison
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-Warmup
-Practice on deadlift form with bar only (never really done them before)
-WOD: "Diane" (modified)
21-15-9 for time of:
Deadlift 95#
Self Assisted HSPUs (feet hooked over bar)

Time: 10:03

-Powerlifting
Shoulder press 5-5-5-3-1 (65-65-75-85-95)

-Ab work:
L-sit practice: I rigged up a jumpstretch band to help lift my legs to the Lsit position, held that for a few intervals of 10-20s each, trying to work towards a real L sit.

Hollow rock 2x 1min

3x:
25 seated twists (14# med ball)
10 knees to elbows (hanging)

-Technical work: worked on OH squat form, surprisingly not bad (not good either, but better than my low expectations). The trick is now I conciously try to PULL my hips down, rather than just lower my butt.
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Old 01-25-2007, 09:35 AM   #5
Tom Ellison
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consciously...dammit
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Old 01-26-2007, 07:30 AM   #6
Tom Ellison
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-Warmup
-OHS practice w/ 24 and 45 lb bar
-WOD - Modified (scaled from 95 to 65 lbs)

Do 75 reps of 65# overhead squat in as few sets as possible
Results: 7 sets, greatest number of reps 14, took about 25 min

-Core and balance
Was going to try and learn a handstand but couldn't find an open patch of wall, will have to get creative

A few 20-30s intervals of balancing with a physio ball b/t the knees

-Ab work
L-sit practice: tried bringing knees to chest like in XF video, then locking each leg out, then trying both. Surprisingly effective, was able to actually get a somewhat-credible L-sit for about 5-10s. I am tending to lean back though to get the legs up that last few inches

-Powerlifting: Bench Press 5x5 (135-145-155-165(f5)-170(f5))
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