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Post by Deft on Jun 4, 2007 9:24:58 GMT -5
6/2/07
ran 5k went straight to a nia class 90min
trained pk downtown
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Post by Deft on Jun 4, 2007 9:25:37 GMT -5
6/3/07
went to Ecstatic Dance (similar to BC) 2hrs
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Post by Deft on Jun 4, 2007 16:21:20 GMT -5
6/4/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
overhead squats with 45lb bar overhead lifts with bar
kettlebell circut:
kb swings kb cleans kb lunges kb around the world kb through legs to around the world
med ball circut
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Post by Deft on Jun 6, 2007 10:38:39 GMT -5
6/6/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD:
100 push ups 100 pull ups 100 sit ups 100 squats
for time: 11:04
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Post by Deft on Jun 7, 2007 14:38:19 GMT -5
6/6/07
evening
assist. coached the evening class
I put them through the workout I did that motning and ran a .80 of a mile wiht them
It was a great class!
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Post by Deft on Jun 11, 2007 8:39:54 GMT -5
6/8/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
deadlift 155lbs kettlebell swing ring push ups pull ups
10-10-10-10 for time: (forgot to log time)
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Post by Deft on Jun 11, 2007 8:49:02 GMT -5
6/9/07-6/10/07
Got Trigger Point Massage Certified
It was a 14 hour course over two days. I learned some deep tissue techniques that help increase muscle flexibility and elasticity (full range of motion) , as well as oxygenating the areas of focus and breaking up small adhesions and circulating the area
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Post by Deft on Jun 13, 2007 7:43:40 GMT -5
6/13/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
5 pull ups 10 push ups 15 squats
as many rounds in 20 minutes: 21
total numbers 100 pull ups 210 push ups 315 squats
600meter run in 2:49
stretch out
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Post by Deft on Jun 19, 2007 7:30:56 GMT -5
6/15/07
1.5hr dance
1.5hr pilates class
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Post by Deft on Jun 19, 2007 7:31:25 GMT -5
6/16/07
2hrs acroyoga
1hr Capoeira in a roda (full circle with berimbaus, drums, and singing)
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Post by Deft on Jun 19, 2007 7:32:01 GMT -5
6/17/07
1hr dance
4hrs acrobatic yoga
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Post by Deft on Jun 19, 2007 7:34:02 GMT -5
6/18/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
5 ring dips 10 single leg squats (5 each leg) 10 ab rollers 10 lunges (with 20lb weights in each hand)
8 rounds
13:57
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Post by Deft on Jun 19, 2007 7:36:03 GMT -5
6/19/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
deadlift hang power clean front squat push jerk
all done with 65lb bar 21-18-15-12-9 for time- 23:32
1 med ball circut
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Post by Deft on Jun 22, 2007 15:11:15 GMT -5
6/22/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
21-15-9 handstand pushups ring dips push ups
with a 400 meter run between rounds
for time- 10:12
med ball training:
40 overhead throws 20x2 side throws (each side) 20 granny throws 20 soccer throws
stretch out
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Post by Deft on Jun 27, 2007 9:02:51 GMT -5
6/23/07
trained at UT for several hours. not sure how long but I got my fill of pk in for the day
trained muay thai and some mma drills with nanogoat at my place for around 2hrs
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Post by Deft on Jun 27, 2007 9:03:40 GMT -5
6/24/07
danced 2hrs give or take
did acrobatic yoga
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Post by Deft on Jun 27, 2007 9:05:44 GMT -5
6/25/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
thrusters 65lbs pull ups kettle bell swings
21-15-9
for time-- 6:25
ran .80 mile
stretch out
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Post by Deft on Jun 27, 2007 9:07:27 GMT -5
6/27/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
21-15-9
lunges with 20lb weights in each hand pull ups function bench press 75lbs
for time--6:07
ran .80 parallette training
stretch out
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Post by Deft on Jun 29, 2007 8:40:18 GMT -5
6/29/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
15 push ups 5x20yard sprints 10 clean press with 65lb bar bell
5 rounds for time 8:06
ring muscle up training ring dips
3 rounds of 10 each
stretch out
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Post by Deft on Jul 2, 2007 9:03:57 GMT -5
7/1/07
acroyoga 1 1/2 hour with multiple people
BC dance 1 1/2 hour
Parkour training at UT 2hours. I hit all the usual spots and drilled some things.
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