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Post by Deft on Apr 11, 2007 12:17:14 GMT -5
Thank you sir.
4/11/07
bar bell cleans at 70lbs & 80lbs (I switched between the two depending on availability) in reps of 10-9-8-7-6-5-4-3-2-1
ran .80 mile for time
pull ups ( didn't count #)
played on parallettes
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Post by Deft on Apr 11, 2007 14:36:03 GMT -5
4/11/07
had a little afternoon session:
walked in trails barefoot 30min while carrying rocks
25 pushups on rings L-holds rings 25 angled pushups rings
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Post by Deft on Apr 13, 2007 11:44:24 GMT -5
4/13/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
workout: 25 pull ups 50 kettlebell clean and snatch (12kg) 50 floor wipers (laying on my back while holding 105lbs up in a bench press position while I lift my legs to the weights on the left, then touch the ground in the center then touch the weights on the right) 25 pull ups
600meter run
10 reps of 105lbs bar bell cleans
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Post by Deft on Apr 15, 2007 14:18:01 GMT -5
4/14/07
UT training:
I focused on cat to muscle ups
the art of falling with chairs (not by choice)
shimmy ups between walls
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Post by Deft on Apr 15, 2007 14:19:17 GMT -5
4/15/07
2hrs of body choir
50 push ups stretching
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Post by Deft on Apr 16, 2007 8:38:28 GMT -5
4/16/07
warmup: fast feet/high knees/jumping jacks 30 quarter rotations 30 pushups 30 squats
workout was 3 rounds of: 400m run 12 pullups 21 kettlebell swings for time (10:26)
then into: 50 ring dips 50 push ups 50 squats
stretch out
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Post by Deft on Apr 20, 2007 9:08:16 GMT -5
4/18/07
3hrs acroyoga
a bit of hula hooping
tinkered with poi
a leisurely bike ride
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Post by Deft on Apr 20, 2007 9:15:29 GMT -5
4/20/07
usual warmup (fast feet/high knees/jack chops 30 squats/30 pushups/ 30 quarter rotations)
5 rounds rounds of bench press, pull ups, and med. ball work inbetween rounds which consistes of 20 russian twists, and 40 over heads
1 bench press 145lbsx8 - 20 pullups 2 155lbsx4 - 15pull ups 3 135x7 -20 4 135x7 -15 5 135x5 -18
finished it off with some jump rope (focus on speed)
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Post by Deft on Apr 22, 2007 17:27:14 GMT -5
4/21/07
Participated in the CrossFit Spartan 300 Challenge:
25 pull ups 50 deadlifts 50 push ups 50 box jumps 50 floor wipers 50 Kettlebell clean and snatch 25 pull ups
completed in 12:38. I got 2nd place!
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Post by Deft on Apr 23, 2007 8:41:46 GMT -5
4/23/07
warmup: fast feet/high knees/jumping jacks 30 push ups 30 quarter rotations 30 squats
For time: 50 Wall-ball shots (20lb ball) 35 Pull ups 35 overhead squats 30 overhead press 20 ring rows 10 push ups (11:25)
parallette training:
Hold tucks single leg extensions L- holds elbow planches
stretch out
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Post by Deft on Apr 23, 2007 20:03:07 GMT -5
4/23/07
At home I did some yoga for around 45min. I didn't do many strength and balance moves but instead worked on flexability as I have much to improve in that dept.
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Post by Deft on Apr 25, 2007 8:39:31 GMT -5
4/24/07
Practiced the hoop for a around a hour then played on the rhythm sticks for a good while.
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Post by Deft on Apr 25, 2007 8:46:22 GMT -5
4/25/07
warmup: fast feet/high knees/jumping jacks 30 quarter rotations 30 pushups 30 squats
Round 1 Push press (20lb free weights on each arm done together) Bar bell squats (45lb bar) 3x15 600m run Time 5:50
Round 2 Ring push ups overhead squats (45lb bar) 3x12 600m run Time 6:06
Round 3 Kettlebell swing (12kg) ring rows 3x10 600m run Time 5:11
total time 17:07
stretch out
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Post by Deft on Apr 30, 2007 15:48:48 GMT -5
4/27/07
2 hours mix of Capoeira, gymnastics, and urban tom foolery in some downtown parking lot
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Post by Deft on Apr 30, 2007 15:50:37 GMT -5
4/28/07
Gym Jam- enough said!!
Danced that evening for a hour
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Post by Deft on Apr 30, 2007 15:51:52 GMT -5
4/29/07
acroyoga in the park 2-3 hours
BC dance 1 1/2hr
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Post by Deft on May 2, 2007 8:37:34 GMT -5
5/1/07
45min yoga (focused more on flexability than strength poses)
15min acroyoga (limited time durng work)
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Post by Deft on May 2, 2007 8:41:40 GMT -5
5/2/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
deadlift 145lbsx5 155x3 195x2 210x2 (happy to break the 200lb barrier!!)
bench press 135lbsx10 145x5 155x3 145x2
pull ups 20
stretch out
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Post by Deft on May 3, 2007 7:23:39 GMT -5
5/3/07
did some evening training
drilled some vaults (mostly monkeys and simples)
drilled precisions on bars
did a couple laches
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Post by Deft on May 4, 2007 7:54:22 GMT -5
5/4/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD: 15 kettlebell swings 12kg 25 sit ups 15 med. ball clean 20lb 25 sit ups 15 push press 65lb 25 sit ups 15 pull ups 25 sit ups
for time: 9:29
bar bell cleans 65lbs reps of 10,8,6,4,2
stretch out
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