|10-04-2006, 09:55 AM||#1|
Yesterday, 3 Oct 06:
500m Row 2:22.4
Semi-specific warm-up from The New Rules of Lifting:
Lunge with twist
Lateral lunge with twist
Stability ball bridge
1x80.2(focused on form)
practiced handstands on my brand new parallettes!!
did some transitions from an l-sit into a bent-arm bent-shoulder handstand. i took a nasty spill on the first one, hah, so i put down some ab-mats for the next few.
hanging static V's:
3 sets of 15 sec.
stretching: dislocates, some yoga.
|10-04-2006, 11:57 AM||#2|
today, 4 Oct 06:
500m row: 2:16.0
3x375m rows, 3:00 rest b/t.
1:22.9, 1:22.3, 1:23.0
first time doing these–thanks to william winger for this traning method! i've been trying to improve my rowing times. i'm more predisposed to running sprinting than rowing. 2 weeks ago i did a 400m sprint in 1:11 (CrossFit North Level III) after not having run for over a month and a half. my PR on my 500m row, however, is just 1:47.:crybaby0:
then, did some planche-maltese-back lever conditioning:
1 set of 3 sec hold (in each position) x15lb DBs
4 sets of 3 sec hold x 20lb
here's another glaring fitness discrepancy of mine...push strength. my anterior deltoids are incredibly weak compared to my posterior ones. i'm close to doing a full front lever, and my 1RM for weighted pull-ups is 92 lbs. i'm NOWHERE near being able to do any kind of planche, and my 1RM for a weighted dip is just 17.5 lbs.
|10-05-2006, 07:27 PM||#3|
today, 5 oct 06:
(rock) climbed today for the first time in a month. i've been recovering from an overuse injury in my left forearm. i took ibuprofen before and after climbing.
warmed up on some V0s. did a couple of V2s, V3s, tried a V5. also, got on a rope and did a 5.9, wasn't any problem. i got pumped pretty fast, only climbed for about 30-40 minutes.
stretched afterwards. feeling much better now!
|10-07-2006, 08:26 AM||#4|
today, 7 oct 06:
500m row: 2:15.9
practiced one-handed DB snatches (full). these are a blast. did 3x20lb, 2x30lb, 2x35lb, and 2x40 lb.
|10-10-2006, 05:35 PM||#5|
yesterday, 9 oct 06:
in venezuela for the week, so no gym...not even something resembling a pull-up bar. so taking this as a 50% week.
did my first set of tabata squats...felt closer to pukie than ever.
a2a Tabata squats:
can´t wait to get back to my gym.
|10-15-2006, 01:39 PM||#6|
today, 15 oct 06:
feels good to be back in the US. Venezuela is a total mess.
500m row: 2:13.6
Front squat, butt to heels:
the last 2 reps on the last set were ugly. i somehow managed to keep the bar racked while doing something inbetween a squat and a good morning...
planche/back lever conditioning:
4 sets of 3 sec holds in each position, 20lb DBs
did my first windmills. they're fun.
1(per side)x 1 15lb DB
1x 1 20lb DB
1x 2 15lb DB
1x 2 20lb DB
3x 2 20lb DB
stretching: dislocates, yoga.
|10-16-2006, 12:15 PM||#7|
today, 16 oct 06:
i turned 21 years old at 8:20AM today. what does that mean?
warm-up: jumping rope, practiced double-unders.
125m sprint rows, 4min rest:
tried my first 1000m in a while. time was 4:00.7. i'd like to try it again, fresh. my 500m PR is 1:47.0, i figure i can do under 4min.
stretching: 10-15min of yoga, dislocates. got stiff over vacation.
|10-17-2006, 06:13 PM||#9|
today, 17 october 06:
climbing again, 2nd time in a month. feel strong, thanks to crossfit...except for my contact strength and endurance. forearms have NOT been getting enough of a workout. my tendons didn't act up, thank god, although crimping hard makes my knuckles feel a little weird.
500m row: 2:20.8
did some routes:
5.10 fell 4-5 times at the crux, gave up.
5.9+ fell 4 times at the top, gave up.
all in all, was way too pumped to keep climbing. feel good to be doing it again, though.
|10-18-2006, 09:42 PM||#10|
today, 18 oct 06:
moved a lot of set pieces today. between deadlifting a heavy jukebox, countless farmer walks with barrels, crates, and tables (a Les Mis set), power cleaning large flats and platforms, pinch-gripping high pulls, i got a pretty good workout.
couldn't resist going to the gym anyway, since i just got my power rings in the mail!!!!:biggrinthumb:
warm-up: jumping rope; practiced single legs, crossing arms, and double-unders.
tried some ring dips...they're hard. my push also sucks, compared to my pull.
DB Bench press, 3 min rest between sets:
tried some more ring dips, failed miserably.
did some dumbell swings (both 35lb and 50lb), messed around with windmills (30lbs and 40lbs) again. tweaked my back a litle, though–got a bit overenthusiastic with the hip extension on the swings...
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