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Old 10-09-2010, 06:32 PM   #411
Nik Nichols
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Re: Strength Training and a six minute mile

You didn't do the 100m handstand walk? I expected you to do it all in one go, you really let me down Kelly!
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Old 10-11-2010, 04:03 PM   #412
Kelly Moore
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Re: Strength Training and a six minute mile

I wish I could walk on my hands! Great at HSPUs against a wall using chairs for full ROM, but don't something dynamic and balance oriented like hands on my heads is beyond me at this time.

Did the following Judo inspired Tabata This style workout with Camille tonight:

55lb dummy hips throws left and right sides (usually 3 per round, 4 throws several times).
Rope pulls (rope looped around stall bar rung once) - done as if grabbing someone's lapel and sleeve and pulling to set up a throw (usually 1.5 times the rope length per 20 second round)
Bear crawls forward and backward the length of floor (about 9 meters each way). Down and back plus another quarter of the way down the floor all but 2 rounds.
Round the worlds with 17lb Suples bag - 20 per direction per round.
Pylo alligator pushups - hands and feet leaving floor and changing direction each rep. 12-8 reps in 20 seconds, mostly 8 reps per round. Very tough.

Good tabata style workout. Left me sweating, panting hard, staggering around a little and energized.

Judo class in an hour.....my knee still can not handle twisting and turning, but I sure would like to play a bit.
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Old 10-13-2010, 10:47 AM   #413
Kelly Moore
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Re: Strength Training and a six minute mile

Was able to play at Judo class the other night.....knee would not allow some things, but was able to play. Area around floating ribs still sore from the rope pull workout a few days ago....guess my rotation strength and endurance is a bit lacking.

Today:

Back squat (well below parallel):

225x3
240x3
255x3 - very, very easy! Had several more good reps at that weight.

Bench press (first rep each set with long pause on chest):

145x3
150x3
157x3

Couplets with 3 minute breaks between couplets:

Strict chest touching bar pullups (legs held straight, no kipping):
15, 15, 15
Full ROM HSPUs (hands on 12" stools, head touching floor each rep):
6, 6, 6


Bar body rows (feet on 18" bench, bar touching chest each rep):
10, 10, 10
L-sits (hands on 12" stools)
40 sec, 40 sec, 40 sec

Flags and Judo set up practice after lunch. Judo, Aikido and breakfall practice tonight.
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Old 10-13-2010, 11:09 AM   #414
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Re: Strength Training and a six minute mile

Sheesh that is some good work. Really strong pullups Kelly.
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Old 10-14-2010, 03:03 PM   #415
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Re: Strength Training and a six minute mile

Thanks Nik!

Very sore in the obliques, lower back and inner thighs today. Low back and thighs from yesterday's squats; obliques and low back from an hour of throwing and being thrown during Judo practice with Camille last night. My midsection is a mass of ouch right now!

Today's WOD: FGB with reduced weights (not sure how knee or midsection were going to respond):

C2 Row: 15-15-14 calories = 44
55# Push Press 55#: 31-25-27 = 83 (Knee was fine with this! Could have gone back to 75#)
20" Box Jumps: 26-22-21 = 69 (Knee was fine as long as I stopped when I felt it wander a little. Strung together sets of five or more each time! Focus on landing soft on ground and on box)
55# SDHP: 21-20-22 = 63 (knee didn't like deep sumo position; moved feet just outside hands, barely sumo. Should have done power cleans instead)
25# Sandbag to 8' ceiling "wall ball": 20-20-21 = 61

320 total score
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Old 10-15-2010, 12:07 PM   #416
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Re: Strength Training and a six minute mile

20 consecutive strict no kip GI pullups using pistol grip (ring and little fingers, no strong fingers or thumbs) as long as possible (12 reps). Finished the remaining eight reps with entire hand.

Today's WOD:

Three rounds for time of:
15 95# Hang power cleans
15 Burpees with pushup and overhead clap (no swayback or knee pushups, solid honest plank pushups)

7:03. Yes, I stink at the O-lifts. No breaks on the burpees on any set (good and strong - YAY!), but the HPCs were absolutely horrible. My technique was beyond horrible....I might as well been cleaning a 95# kettlebell the way I was swinging the bar away from myself. Yuck.

Judo throwing dummy and set up practice after the WOD. Will practice with a real partner tonight.
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Old 10-19-2010, 01:38 PM   #417
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Re: Strength Training and a six minute mile

Yesterday:

Dead stop standard stance deadlifts:

265x3
280x3
300x3

Bench press, first rep each set with long pause on chest:

145x3
150x3
157x3

1 hour of Judo in the evening.

Today:

7 rounds for time:

15' leg/foot free rope climb (starting and ending seated, L-sit on the descent)
10 traveling alligator pushups (hands and feet leaving ground and switching in air together, hand inside knee on closed side)
5 forward "bunny hops" with 20# Dball in rack, as many hops as needed to go the same distance backward to starting position. Backward hops very tough.

7:33

Paddleboarding tonight. Have to get in the last minute paddles before it is too cold.
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Old 10-20-2010, 07:37 PM   #418
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Re: Strength Training and a six minute mile

Traveling, workout at the YMCA in Chippewa Falls (very nice facility):

As fast as possible:

20, 15, 10, 5 strict no kip pullups and burpees with plank pushup, jump and overhead clap. 8:06 - Time was slower than anticipated; I am very sore and still tired from yesterday's workout.

5x5 L-sit pullups on the Smith machine (found a good use for it!)

Got a lot of looks while doing pullups and burpees. I don't think many women (or men) do either exercise and it must have been quite a spectacle.

I asked a nice skinny young man wearing a bodybuilding.com T-shirt if Camille could do squats in the squat rack where he was doing 75# barbell curls. He was very polite and did move to a bench to hold his bar and was soon doing cable curls. Camille got many looks from the folks in the weight room - her 165# squats were deep and honest. (A man was in the corner squat rack making a lot of noise doing 315# half squats - he was one of the folks looking). It's been a while since I've been outside my gym and it's always interesting.
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Old 10-21-2010, 11:05 AM   #419
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Re: Strength Training and a six minute mile

Today's WOD worked well since I'm traveling:

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps

9:47, no weight vest. Wish I had gloves; the parking lot is full of nasty little stones and it's cold!
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Old 10-25-2010, 03:53 PM   #420
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Re: Strength Training and a six minute mile

Today's workout after seeing Chiropractor for my knees (both were very sore and heads of both fibulas were out causing a lot of pain and swelling):

Back squats:

215x5
240x3
265x1 easy! Very good depth and it shot right up.

Bench press (Long pause on the first rep of each set):

140x5
150x3
165x1

Slow, no momentum GH Raises with arms overhead (like Superman):

3x10 very, very easy. Surprised myself with how easy they were. Need to add weight, but I had to make sure my knees would be OK with the movement.

Every minute on the minute for 12 minutes:
6 strict no kip pullups, neck or chest touching bar each rep
4 strict no kip ring dips, hands turned out and away from support each rep
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