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Old 10-18-2006, 11:23 PM   #1
Jason Lopez-Ota
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Location: Honolulu  Hawaii
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It feels great to be 20 man. How's 21? Can't wait for that age. Great job with your workouts, keep it up.

-Jason
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Old 10-19-2006, 04:06 PM   #2
David Aguasca
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today, 19 oct 06:

went to the track today, for the first time in a while. i don't run at the gym...never got the hang of using the treadmill.

i bought a 10lb sledge, and today was the day to use it! i also went to a local tire shop and got a big SUV tire (free) for hitting with the sledge. it's pretty big...not as big as those tractor tires i keep seeing on this site, though, lol!!!

warm-up: carrying the sledge and tire from my car to the track, hah!
800m run

"Hammer Time"

did 4 rounds of the following:
200m run
10 sledge strikes from the left
10 sledge strikes from the right


took 8:40. i think i might up it to 5 rounds next time...any input?

messed around with the sledge some more, tried a few close grip strikes. not as hard as i thought they'd be, i think i'm going to get a 15lb sledge, too.

i tried doing a 100m run carrying the sledge. it KILLS your stride length...but makes it interesting. maybe i'll put on a weight vest and call it the "Gladiator" workout, eh?

Movement patterns from CFJ 49 (each X 50m):
low skips
side shuffle
cariocas
high cariocas
power skips

and then did some depth jumps off a bench, and also max height jumps.

stretching: yoga
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Old 10-21-2006, 03:44 PM   #3
David Aguasca
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yesterday, 20 oct 06: rest.

today, 21 oct 06:

warm-up: 600m row, forgot the time.

bouldering:
V0
V1

climbed some unrated, twisty, mantle-intensive problem. it was pretty fun.

routes:
5.9 (repeat ascent)
5.10 (onsight)
5.11- (fell once)

then i worked on a 44-ft unrated stemming route. that's right, 44 feet of full-extension stemming, including 2 dynos from a no-hands stem to jugs, maybe 2 feet each. i'm glad i have long legs:biggrin:

climbed a .4 as fast as possible. probably dynoed half the route.

sledge work.
no timer, unfortunately
10 staggered foot strikes, each side
5 frontal, close grip, each side
5 staggered foot, close grip, each side

played around with my parallettes.

did:
L-sits
Press to bent-arm bent-shoulder handstand
straddle-sit
some yoga hand-balance positions

also:
frenchies, 5 count at top lock-off, 90 degrees, and 135 degrees.
skin the cats, going for depth
a couple one-armed lock-offs
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Old 10-23-2006, 04:40 PM   #4
David Aguasca
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yesterday, 22 oct 06: rest. was about to get sick...took the day off, sat on my a$$ all day, recovered.

today, 23 oct 06:

warm-up:
500m row: 2:13.5
semi-specific warm-up

Front squats, 3 min rest:
5x45lb
3x65
3x95
3x115
3x125
3x125
3x130

felt pretty weak, cut it one set short.

messed around on my rings for 10 minutes, doing leg lifts to skin the cats, practicing my false grip, holding the top of a dip position and letting the rings spread apart.

DB windmills, one DB:
3x20lb(per side)
5x30
5x35
5x35

Turkish get up, squat version:
1x20lb
1x30lb
1x35lb

stretching: yoga, squat dislocates, OHS with 9lb bar
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Old 10-24-2006, 11:43 AM   #5
David Aguasca
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today, 24 oct 06:

felt like crap, but i wanted to give Fran another go. here it is:

warm-up: 4min of jumping rope: alternating feet, crossing arms.
semi-specific warm-up

Fran
21-15-9 reps of:
95lb Thruster
Pull-ups

scaled thruster to 60lbs. used palms away grip on 1st and 3rd sets, palms facing on 2nd set.

1st PU set unbroken, the rest were broken.
thruster sets unbroken.

Time: 6:18.49, a PR by 45 seconds.

dunno how i did that, considering how i felt during the warm-up. left a nice sweat angel.

practiced double-unders. i can only get 2-4 in a row before messing up.

OHS
5x45lb
5x55lb
5x65lb

couldn't go any higher, yesterdays windmills and TKUs killed my core and shoulder stability.

Parallette handstand practice. getting the hang of this.

warm-down: yoga.
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Old 10-27-2006, 11:21 AM   #6
David Aguasca
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last 2 days, 25, 26 oct 06: traveled to wisconsin yesterday got stuck in O'hare for 6 hrs.

today, 27 oct 06:

slept 14 hrs last night, and i needed it.

warm-up: 500m row: 2:09.x
semi-specific warm-up

"Helen"
3 rounds for time of:
400m run
1.5 pood KB swing
12 pull-ups

Time: 12:16

scaled KB swings to 35lb DBs. pull ups were kipping, palms away.

almost threw up. awful, but awesome.

worked out with hannah! she gave me a "it doesn't have to be fun to be fun" shirt for my b-day.

she also did Helen, with a 15lb DB, jumping pull-ups. she kicked my !

Time: 11:43

played around with TKUs and DB OHS. worked up to 45lb on the TKUs, and thought about doing it with a barbell.

showed hannah how to squat, DL, and clean properly. my clean sucks, though, so that didn't really work.

i attempted an OHS with an empty bar and i almost hit somebody running by me!! oops. crossfit is dangerous after all ; )

i got my first muscle-up. 2 straight, on a bar.
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Old 10-29-2006, 05:05 PM   #7
David Aguasca
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yesterday, 28 oct 06:

climbed at the madison, wisconsin gym. it's not fantastic...and everything is rated 5.10. everything.

today, 29 oct 06:

warm-up: 250m row
extensive semi-specific warm-up

"Jackie"
For time:
1000m row
45 lb thruster, 50 reps
30 pull-ups

Me:
Time: 10:45, including a 1min walk to the barbell and pull up bar. PR is 10:45ish.

as Rx'd, kipping pull-ups, switched between palms facing and palms away.

Hannah:
Time: 12:40, including 1min walk.

used E-Z curl bar for thrusters, jumping pull-ups.

tried to do some more squat practice, but cut it short. hannah almost fell over doing a front squat, lol.

Farmer's walk
35lb DBs x 120-ish meters
35lb DBs x 120-ish meters

500m row: 1:48.5 (PR is 1:47.x)

Note: the OHS squat attempt with the barbell yesterday was with ONE hand...thus the almost hitting the guy on the track.

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Old 11-01-2006, 12:42 PM   #8
David Aguasca
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today, 1 nov 06:

back in new york.

warm-up: 4min of rope-jumping; two legs, single legs, crossing, practicing double-unders
semi-specific warm-up

OHS:
5x45lb
3x65lb
5x70lb
5x75
5x80
5x85 (PR)
5x80

squats were a2a, grip was snatch-width.

on a whim, tried bar muscle-ups again. did 3, kipping.

bent-over one-armed DB rows:
5x40lb
5x45
5x45
5x50
5x45

rows were done with the elbow flared out.

played with my rings a bit. practiced support, dips, false-grip pull-ups, push-ups, flyes, and one of those 'ab rollout' maneuvers.

warm-down: yoga, shoulder dislocates.
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Old 11-04-2006, 03:10 PM   #9
David Aguasca
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today, 4 nov 06

warm-up: 500m row: 2:13.1
semi-specific warm-up

Deadlift
4x40kg
3x50
5x59
5x68
5x77
5x68
5x68

barefoot, using bumpers.

Ring dips
5xBW
5xBW
5xBW
5xBW

upper arms to about parallel, maybe a little below.

Ring push-ups
5xBW

full ROM.

Ring bridges
2x4 sec
2x6 sec
2x6 sec

can't quite get to full extension on the bridges. my shoulder angle gets to about 120 degrees, with arms locked out. rings start 4 inches above the floor.

warm-down: yoga, stretching, movement prep
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Old 11-06-2006, 09:23 PM   #10
David Aguasca
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5 nov 05/6 nov 06

Rest. haven't been getting enough sleep lately...it's definitely the limiting factor in my progress. blah.
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