|10-19-2006, 04:06 PM||#2|
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!
did 4 rounds of the following:
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):
and then did some depth jumps off a bench, and also max height jumps.
|10-21-2006, 03:44 PM||#3|
yesterday, 20 oct 06: rest.
today, 21 oct 06:
warm-up: 600m row, forgot the time.
climbed some unrated, twisty, mantle-intensive problem. it was pretty fun.
5.9 (repeat ascent)
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.
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.
Press to bent-arm bent-shoulder handstand
some yoga hand-balance positions
frenchies, 5 count at top lock-off, 90 degrees, and 135 degrees.
skin the cats, going for depth
a couple one-armed lock-offs
|10-23-2006, 04:40 PM||#4|
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:
500m row: 2:13.5
Front squats, 3 min rest:
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:
Turkish get up, squat version:
stretching: yoga, squat dislocates, OHS with 9lb bar
|10-24-2006, 11:43 AM||#5|
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.
21-15-9 reps of:
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.
couldn't go any higher, yesterdays windmills and TKUs killed my core and shoulder stability.
Parallette handstand practice. getting the hang of this.
|10-27-2006, 11:21 AM||#6|
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
3 rounds for time of:
1.5 pood KB swing
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 •••!
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.
|10-29-2006, 05:05 PM||#7|
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
45 lb thruster, 50 reps
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.
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.
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.
|11-01-2006, 12:42 PM||#8|
today, 1 nov 06:
back in new york.
warm-up: 4min of rope-jumping; two legs, single legs, crossing, practicing double-unders
squats were a2a, grip was snatch-width.
on a whim, tried bar muscle-ups again. did 3, kipping.
bent-over one-armed DB rows:
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.
|11-04-2006, 03:10 PM||#9|
today, 4 nov 06
warm-up: 500m row: 2:13.1
barefoot, using bumpers.
upper arms to about parallel, maybe a little below.
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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