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Old 10-04-2006, 09:55 AM   #1
David Aguasca
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Location: Nyack  NY
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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
Inchworm

Deadlift:
3x40kg
2x50
2x55
2x60
2x71.2
1x80.2
1x91.6
1x96.0(PR)
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.
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Old 10-04-2006, 11:57 AM   #2
David Aguasca
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today, 4 Oct 06:

500m row: 2:16.0
semi-specific warm-up.

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.

stretching: yoga
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Old 10-05-2006, 07:27 PM   #3
David Aguasca
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Location: Nyack  NY
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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!
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Old 10-07-2006, 08:26 AM   #4
David Aguasca
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today, 7 oct 06:

500m row: 2:15.9
semi-specific warm-up

strict press:
3x45lb
2x55lb
2x60lb
2x65lb
1x75lb
1x85lb
1x95lb(PR!)
1x100lb(PR!)
1x90lb

OHS:
5x45lb
3x65lb
3x75lb(PR)
3x80lb(PR)

practiced one-handed DB snatches (full). these are a blast. did 3x20lb, 2x30lb, 2x35lb, and 2x40 lb.

stretching, afterwards.
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Old 10-10-2006, 05:35 PM   #5
David Aguasca
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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:
21 reps
21
20
20
18
17
17
17

stretching.

can´t wait to get back to my gym.
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Old 10-15-2006, 01:39 PM   #6
David Aguasca
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today, 15 oct 06:

feels good to be back in the US. Venezuela is a total mess.

500m row: 2:13.6
semi-specific warm-up

Front squat, butt to heels:
5x45lb
3x65
3x85
3x105
3x115
3x125
3x135
3x145(pr)

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.
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Old 10-16-2006, 12:15 PM   #7
David Aguasca
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today, 16 oct 06:

i turned 21 years old at 8:20AM today. what does that mean?

warm-up: jumping rope, practiced double-unders.
semi-specific warm-up

125m sprint rows, 4min rest:
:24.5
:24.1
:23.6
:23.9

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.



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Old 10-16-2006, 12:20 PM   #8
Jason Lopez-Ota
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Location: Honolulu  Hawaii
Posts: 1,528
Happy Birthday! Yo my birthday is today too! I'm 20.
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Old 10-17-2006, 06:13 PM   #9
David Aguasca
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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.

warm-up:
500m row: 2:20.8

Bouldering:
V0
V1

did some routes:
5.10 (onsight)
5.10 (onsight)
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.
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Old 10-18-2006, 09:42 PM   #10
David Aguasca
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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.
semi-specific warm-up

tried some ring dips...they're hard. my push also sucks, compared to my pull.


DB Bench press, 3 min rest between sets:
3x40lbs (total)
3x60
3x80
3x90(PR)
3x80
3x90

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...

stretching: yoga
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