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Post by Deft on May 7, 2007 9:01:29 GMT -5
5/5/07
8hr workshop which involved
Parkour crossfit med. balls trigger point massage lectures (training and coaching tips)
1hr acroyoga
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Post by Deft on May 7, 2007 9:04:02 GMT -5
5/6/07
2hrs acro and partner yoga
45min swimming
30 min rail walking and handstands drills
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Post by Deft on May 7, 2007 9:07:47 GMT -5
5/7/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD:
7 sumo deadlift high pull (with olympic bar) 7 ring pushups 7 cowboy squats (with 12lb med ball held on top head) 7 push up rows (with 20lb weight in each hand)
as many rounds in 20 min. completed 14 rounds
stretch out
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Post by Deft on May 10, 2007 10:53:17 GMT -5
5/9/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
400meter rowing machine 3x10 front squats with 45lb bar bell 3x10 handstand pushups 3x10 in and outs and parallettes 600meter run time 12:10
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Post by Deft on May 10, 2007 10:53:54 GMT -5
5/10/07
nothing much today... just went for a long walk
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Post by Deft on May 15, 2007 9:43:06 GMT -5
5/12/07
walked 4-5 miles
acroyoga 1hr
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Post by Deft on May 15, 2007 9:51:03 GMT -5
5/13/07
ran 5k
went swimming
acroyoga 1hr
2hrs body choir (with no a/c)
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Post by Deft on May 15, 2007 9:52:29 GMT -5
5/14/07
ran 5k
acroyoga 1hr
drilled vaults, rail walking, and LOTS of precisions
worked some dips and pullups (didn't count #'s)
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Post by Deft on May 17, 2007 16:14:23 GMT -5
5/16/07
3 rounds of: 100ft walking lunges 50 squats 25 supermans (back extensions)
followed by a 600meter run
all for time: 11:58
finished with a med ball circut: russian twists chest throws overhead throws knee ball double knees toss ups around the world
handstand hold against wall 1min 45sec
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Post by Deft on May 17, 2007 16:18:22 GMT -5
5/16/07
evening
I started shadow coaching today with CF. (Basically I observe and coach a little.) It's the start of fulfilling my dreams! It went really well. We did the WOD I did earlier that day.
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Post by Deft on May 18, 2007 9:04:27 GMT -5
5/17/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD:
10 pullups 1 shoulder press 65lb 3 burpees 9 " " 2 " " 3 8 3 3 7 4 3 6 5 3 5 6 3 4 7 3 3 8 3 2 9 3 1 " " 10 " " 3 " "
for time: 7:20 total 55 pullups 55 shoulder press 30 burpees
did 3 circuts med. ball
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Post by Deft on May 18, 2007 9:06:39 GMT -5
5/18/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
Did same WOD as yesterday but I dropped 20lbs off teh shoulder press and wore a 20lb pound weight vest during the entire workout. (this obviously made the pull ups and burpees a lot less fun!)
med ball circut
stretch out
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Post by Deft on May 21, 2007 10:53:01 GMT -5
5/19/07
Crossfit UTB 1hr
AcroYoga 2hrs
Free Form Dance 1.5hr
Poi 15-30min
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Post by Deft on May 21, 2007 10:54:49 GMT -5
5/20/07
ecstatic dance 1hr
free running 1hr
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Post by Deft on May 21, 2007 10:57:52 GMT -5
5/21/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
400meter run overhead squat wtih 45lbs x15
5 rounds for time-- 9:38
parallette training: L-holds in rounds of 3, tucked and full hold
1 med ball circut
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Post by Deft on May 23, 2007 7:44:57 GMT -5
5/23/-7
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD:
1000meter rows 15 man makers 2 muscle ups
3 rounds for time- 23:18
1 med ball circut
stretch out
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Post by Deft on May 24, 2007 9:03:11 GMT -5
5/23/07
evening:
2hrs body choir (free form dancing & contact improv)
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Post by Deft on May 30, 2007 10:42:38 GMT -5
may 24-28
camping lots of hard dancing lots of insane acroyoga walking/hiking/swimming
it was very physically demanding
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Post by Deft on May 30, 2007 10:44:51 GMT -5
5/30/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
walking lunges
wall ball ring rows box jump overhead squat ab roller
sets of 30-20-10 for time 15:32
meb ball circut
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Post by Deft on Jun 4, 2007 9:23:54 GMT -5
6/1/07
forgot to log my WOD but I did workout
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