October 18, 2010

101017 - Parallette L-Sit, tuck to shoulder stand(s)

Note: Very sore traps and lats next day.

101018 - Press

115# x 5 x 8 (Sets 9 & 10 fell to SH!T)

Note: Sore adductor longus? pectineus? rectus abdominus? - Rest/no squat

October 14, 2010

101011

Warm up?

3 rounds of

400m run

40ish squats

15 Swings (53#, amer.)

Squat (box) x 3

135, 185, 215, 245, 255, 275

Press x 3

45, 95, 115, 120, 125, 130

Handstand Hold: 0:50 (wall)

101012

Ring Support Holds (alt 10 forward rolls)

0:45, 0:50, 0:45, 0:40

10 rounds of:

5 Handstand Attempts

2 Muscle-ups (non kipping but not quite strict)

5 Handstand Attempts

10 Planche Push-ups

about a half an hour

10 x 30# med ball TGUs

101014

Dynamic Press @ 75# x 3 x 9

WOD

100 sets of (with a 20 kg Kettlebell):

H2H Swing (360° underhand)

Clean

Thruster

12:57 (at least 5 min faster than last time)

Ring Support holds w/ 1 min rest

1:00, 0:30, 0:25, 0:30, 0:20, 0:15

10 Min. of handstand and forward roll practice

100 Sit-ups: 3:40 (unanchored, no swing)

October 07, 2010

101006 = Rest

101007 = MetCon

Very tight calves, and upper leg region in general.

30-40 min of mobility

30-20-10

Ice Cream Makers

115# Squat Cleans

18-19 min

No gas on the Cleans... Issues...

Support holds on the rings.

October 05, 2010

4 months to 'Free' HSPU: Official training day 2!

AM

Gymnastics: Handstand Practice

After warm-up

30 minutes of handstand attempts (freestanding) in sets of 3.

Per each 3 attempts:

-if I came out 2 or more times in a forward roll, i did 1 strict muscle-up

-if I came out 2 or more times landing back on my feet, i did 5 hollow Planche type push-ups

Then 100 sit-ups

PM

4 x 400m run

1:18

1:07

1:11

1:15

total: 4:51

October 04, 2010

4 months to 'Free' HSPU: Official training day 1!

Squat (Box) 300# x 5 x 3

Press 115# x 5 x 3, 115# x 4 x 2

Swim 10 min (varied)

BW: 190#

First training day since cold. Very light headed during warm-up squats.

September 27, 2010

10 min Headstand Balance and press out / kip + DFD Push-ups

40 min Forward Roll and Handstand Training

50 (10-5-5-5-5-5-3-3-3-3-3) Hollow Planche Push-ups

100 Sit-ups (slow no arm swing)

September 23, 2010

"Karenannie"
50-40-30-20-10
Wall Ball
Sit-ups
Double-unders

18:10

Note: Should have been a 15min WOD for me based on past WOD times. Felt like A$$ all week. Wall balls and DU in Rain. Ball was slippery. Sit-ups under cover... sort of. Windy.

REALY GOOD WOD!

September 22, 2010

Handstand & Forward Roll Training

September 21, 2010

AM

5 Rounds of
100m Swim
20 V-ups
20 Push-ups
± 15min

PM
Squat 350# x 5 x 3
Pull-ups:
Wide Grip C2B 5 x 4 (no kip)
Kipping to Support 5 x 3 (Bar)
L-Pull C2B 5 x 4

September 07, 2010

AM

Deadlift 380# x 3

Press 135 x 3

PM

"Christine" "sort of"

3 Rounds of:

500m row

12 Dealift, BW (190#)

21 Box Jump, 20"

10:30*

There were 9 of us and 5 rowers and it became a clustermuck.

After round 2, I had a *1:10 rest waiting for a rower.

I decided to do 2 more rounds interval style with a couple minutes rest between after round 3. Didn't time efforts just went all out.

Good workout. Gonna have to hit this one on my lonesome to get an official time.

August 25, 2010

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

322

August 23, 2010 - Cindy +

12:00pm

Clean: 80 kg x 1 x 12

Squat: 162 kg x 5 x 3

6:30pm

"Cindy": 25 rnds

August 14, 2010

355# Back Squat x 5 x 3

50# Wide Grip Pull-ups (strict) x 5 x 3

L-Bar Dips x 10 x 3

Front bar Levers (lowering from inversion) x 3

Swim cool down

June 26, 2010 - Padden Triathlon

Lake Padden Triathlon

400m Lake Swim

10 mile Bike Ride

2.6 mile Run

1:02:44

7th Place (8th - 2009, 15th - 2008)

Sw: 6:42 (6:49 - 2009, 6:37.7 - 2008)

T1: 0:57 (1:10 - 2009, 1:19.0 - 2008)

Bi: 34:27 (35:08 - 2009, 35:32.6 - 2008)

T2: 0:35 (0:39 - 2009, (0:45.8 - 2008)

Ru: 20:05 (19:52 - 2009, 20:42.7 - 2008)

Total: 1:02:44 (1:03:35 - 2009, 1:04:57.7 - 2008 (15th))

March 04, 2010

AM

8 x 400m run with 90 seconds rest between efforts

Wearing a 20# weight vest

24:17

8 x 30/15 Sit-ups

146

PM

Weighted Strict Muscle-ups

3 x 7.5#, 12.5#, 15#, 18#, 20#

8 x 30/15 Hip Extensions

191

February 22, 2010

AM

Power Snatch 1-1-1-1-1-1-1

150#

Bench Press 5-5-5-5-5

205# x 5 x 2

210# x 5 x 3

Swim 25m Sprints

February 10, 2010

AM OH Squat

5 x 45#

5 x 95#

5 x 135#

3 x 185# PR

1 x 195# PR

1 x 205# PR

PM 2K Row

7:18