160.9#
Last Academy w/Burt 6.45 am
Warm up on own *row 200 stretch
Practice 9 lifts 11# bar
Front SQ * Back SQ * OH SQ * clean * deadlift * push press * ????
Mini Baseline 300 m row / 20 sq / 15 Sit ups / 10 pu / 5 RR
review 9 lifts w/53# bar for form
Baseline 6.58 mins
500 m row / 40 sq / 30 sit ups / 20 pu (form roller) / 10 RR
8.30 am 90 min w/Luna
Tuesday, June 29, 2010
Monday, June 28, 2010
Monday June 28, 2010
161.6#
AM Yoga
Academy Session #3 w/ Adam
Squats & PVC shoulders
Review OH front squat, OH squat, plain squat (33# bar only)
Deadlift *butt up more *grip is hook or rotate L/R under *jump foot position
Sumo DL High Pull *bar in a straight path *clear knees before HP *grip is a bit wider than thumbs *pull is expolsive from hips
Review Cleans
Kettlebell swings 26# to full OH position *hips
Burpees *chest to floor NO pu *squat * legs step or hop out *floor *up *walk or hop to squat *stand *jump clap
Wall Ball *good deep squat * push press the ball to line *close to wall
Knees to Elbows *small kip OK *no swing
Shoulder Press (11#) no dip *tuck neck *bar travels in a straight path
Push Press *dip drive *ears forward
Push Jerk when tired *same start/drive *drop under and stand up *feet back to jump position before lowering bar
Push Split Jerk *same start/drive *drop under w/one foot forward *back toe up *front foot step back, back foot forward *feet to jump position before lowering bar (final bar @ 53#0)
WOD 2 rounds 3.55 min
5 Push press or push jerk (53#)
5 Burpees
5 knees to (where ever)
5 wall balls (rd 2 just squats)
Wall shoulder stretch
1.30 20 min recovery walk
Dropped Belly Dance arms hurt Next Fall!!
AM Yoga
Academy Session #3 w/ Adam
Squats & PVC shoulders
Review OH front squat, OH squat, plain squat (33# bar only)
Deadlift *butt up more *grip is hook or rotate L/R under *jump foot position
Sumo DL High Pull *bar in a straight path *clear knees before HP *grip is a bit wider than thumbs *pull is expolsive from hips
Review Cleans
Kettlebell swings 26# to full OH position *hips
Burpees *chest to floor NO pu *squat * legs step or hop out *floor *up *walk or hop to squat *stand *jump clap
Wall Ball *good deep squat * push press the ball to line *close to wall
Knees to Elbows *small kip OK *no swing
Shoulder Press (11#) no dip *tuck neck *bar travels in a straight path
Push Press *dip drive *ears forward
Push Jerk when tired *same start/drive *drop under and stand up *feet back to jump position before lowering bar
Push Split Jerk *same start/drive *drop under w/one foot forward *back toe up *front foot step back, back foot forward *feet to jump position before lowering bar (final bar @ 53#0)
WOD 2 rounds 3.55 min
5 Push press or push jerk (53#)
5 Burpees
5 knees to (where ever)
5 wall balls (rd 2 just squats)
Wall shoulder stretch
1.30 20 min recovery walk
Dropped Belly Dance arms hurt Next Fall!!
Sunday, June 27, 2010
Saturday, June 26, 2010
Friday, June 25, 2010
Thursday, June 24, 2010
Wednesday, June 23, 2010
Wednesday June 23, 2010
164.2#
Paleo Day 19
Day 2 Training w/Adam (Burt)
MB Clean
squat, 3-pt extension w/shruge,drop under (rotate hands*stiches don't move)
OLY Cleans 31#
Start position Receive position Name
Hang Power (mid squat) CLEAN *ELBOWS
Hang (full squat) CLEAN
(floor) Power (mid-sq) CLEAN
(floor) (full sq) CLEAN
(grip*fingers over thumbs hip width)
WOD AMRAP
7 mins for numbers 5 rds + 7 +5 +0
7 MB cleans 10# 2 rds full sq, 1 round power, 2 rounds oly power clean
7 push ups
7 situps
Afternoon Recovery Walk 25 mins
Paleo Day 19
Day 2 Training w/Adam (Burt)
MB Clean
squat, 3-pt extension w/shruge,drop under (rotate hands*stiches don't move)
OLY Cleans 31#
Start position Receive position Name
Hang Power (mid squat) CLEAN *ELBOWS
Hang (full squat) CLEAN
(floor) Power (mid-sq) CLEAN
(floor) (full sq) CLEAN
(grip*fingers over thumbs hip width)
WOD AMRAP
7 mins for numbers 5 rds + 7 +5 +0
7 MB cleans 10# 2 rds full sq, 1 round power, 2 rounds oly power clean
7 push ups
7 situps
Afternoon Recovery Walk 25 mins
Tuesday, June 22, 2010
Monday, June 21, 2010
Monday June 21, 2010
AM Yoga
First Training session w/Adam 7 am
Foam roller for sore legs -- BUY ONE!
Squats - narrow stance under shoulders
Push ups - core, arms under shoulders * chest down to arms locked out
Row - power on the pull - arms return first/relax and fold in
Pull ups - jumping *full range of motion
kipping *move head chest *feet are not for momentum
Sit up - core not hip flexers
PVC stretches - front to back * back to front * rolling
OLY Lifts -
Back squat 11# bar *think feet *deep breath hold let out on the rise
front squat 11# bar *think elbows *same breathing
Row 500 metters 2.11.8 really winded!!!
Cool- down Quad stretch W/butt clenched
Belly Dance intro class - 40 minutes of instruction
First Training session w/Adam 7 am
Foam roller for sore legs -- BUY ONE!
Squats - narrow stance under shoulders
Push ups - core, arms under shoulders * chest down to arms locked out
Row - power on the pull - arms return first/relax and fold in
Pull ups - jumping *full range of motion
kipping *move head chest *feet are not for momentum
Sit up - core not hip flexers
PVC stretches - front to back * back to front * rolling
OLY Lifts -
Back squat 11# bar *think feet *deep breath hold let out on the rise
front squat 11# bar *think elbows *same breathing
Row 500 metters 2.11.8 really winded!!!
Cool- down Quad stretch W/butt clenched
Belly Dance intro class - 40 minutes of instruction
Saturday, June 19, 2010
Saturday June 19, 2010
164.7
AM Yoga
Paleo Day 15
Walk Rock Creek Trail
3.25 mi in 1 hour 5 mins stretch
trying buffalo.....
AM Yoga
Paleo Day 15
Walk Rock Creek Trail
3.25 mi in 1 hour 5 mins stretch
trying buffalo.....
Friday, June 18, 2010
Friday June18, 2010
Am 165.1#
CFV Adam 6.30 pm
(arrived late and missed part of warm up)
Ladder drill
1) Snatch Balance 5 x 3 bar only and then squats push knees over feet to rise
2) Team WOD: W/Miles & Mauro(?)Finished first, they are AWESOME 13 mins
200 Keg OH Lunges 25
150 KB OH Squats 20
100 Keg Burpees 0
50 KB Turkish Getups 37
3) Keg Shuttle Race (bag weight30#)CRAP!!!! finished 2nd
Cool down stretch
PM 164.7?
CFV Adam 6.30 pm
(arrived late and missed part of warm up)
Ladder drill
1) Snatch Balance 5 x 3 bar only and then squats push knees over feet to rise
2) Team WOD: W/Miles & Mauro(?)Finished first, they are AWESOME 13 mins
200 Keg OH Lunges 25
150 KB OH Squats 20
100 Keg Burpees 0
50 KB Turkish Getups 37
3) Keg Shuttle Race (bag weight30#)CRAP!!!! finished 2nd
Cool down stretch
PM 164.7?
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Tuesday June 15, 2010
Wii weight 167!!!
Paleo day 11
AM yoga
PM first visit to CFV (Bridget)
DROM
Max box jump 22 inches (x55 = 110)
Baseline 6.33 mins / 10 mins
run 400 m
40 squats
30 sit ups
20 push ups
10 RR
remianing time jump rope (double unders)
count 3 as 1 if singles 180 (60)
total count 170
Sauna 30 mins
PM weight @ 24 168#
Paleo day 11
AM yoga
PM first visit to CFV (Bridget)
DROM
Max box jump 22 inches (x55 = 110)
Baseline 6.33 mins / 10 mins
run 400 m
40 squats
30 sit ups
20 push ups
10 RR
remianing time jump rope (double unders)
count 3 as 1 if singles 180 (60)
total count 170
Sauna 30 mins
PM weight @ 24 168#
Monday, June 14, 2010
Monday June 14, 2010
Am Yoga
Weight 0 change - Paleo Day 10
PM W/R 3-1 x 4 (16 min) + 5 min cool down walk
Weight 0 change - Paleo Day 10
PM W/R 3-1 x 4 (16 min) + 5 min cool down walk
Sunday, June 13, 2010
Saturday June 11, 2010
Walk to/from parade w/A around Blmont neighborhood
Stand 2 hours @ parade
-1.4#
After dinner walk w/A
Stand 2 hours @ parade
-1.4#
After dinner walk w/A
Tuesday, June 8, 2010
Tuesday June 8, 2010
down .7#
Paleo day 4
FR 6.30 Amanda
10 pass through w/band
10 OHS
5 spiderman
75 jump rope
Skills - 4x:
8/10 body saw
6/8 knees to elbows
5 windmill 2x15/2x20
WOD: 40/20 for 4 rounds with 2 min. rest in between rounds.
Burpees / modified
Figure 8 to hold 15#
Shuttle run
Jack knife / plank
H2H swing / 2x20# / 2x15#
PM walk to Custer Park w/Anthony
Walk back w/both in jogger
Paleo day 4
FR 6.30 Amanda
10 pass through w/band
10 OHS
5 spiderman
75 jump rope
Skills - 4x:
8/10 body saw
6/8 knees to elbows
5 windmill 2x15/2x20
WOD: 40/20 for 4 rounds with 2 min. rest in between rounds.
Burpees / modified
Figure 8 to hold 15#
Shuttle run
Jack knife / plank
H2H swing / 2x20# / 2x15#
PM walk to Custer Park w/Anthony
Walk back w/both in jogger
Monday, June 7, 2010
Sunday, June 6, 2010
Saturday, June 5, 2010
Friday, June 4, 2010
Friday June 4, 2010
RF 5.30 pm Erin
3x
10 pass through w/ band
10 OHS
75 jump rope
Skills - 5x:
5 1-arm kb push press 2x15# / 3x20#
5 kb plank row all w/big pink
10 weighted sit ups all w/10# plate
WOD: Partner w/Annette
5 rounds 1 min each
1 mi row for calories
Ball slam 3x12# / 2x10# 60
3x
10 pass through w/ band
10 OHS
75 jump rope
Skills - 5x:
5 1-arm kb push press 2x15# / 3x20#
5 kb plank row all w/big pink
10 weighted sit ups all w/10# plate
WOD: Partner w/Annette
5 rounds 1 min each
1 mi row for calories
Ball slam 3x12# / 2x10# 60
Tuesday, June 1, 2010
Monday June 1, 2010
167.3 -.4
AM Yoga
PM Recreate (Tina)
10 pass through
10 ohs
5 spiderman
75 jump rope
Skills - 5x: (small class)
3 windmill per side 2x12# / 3x15#
6 (8) knees to waist
8 (12) leg curls
WOD: 20/10 tabata for 6 rounds at each station; 90 sec. rest in between stations.
MB shouldering (20#)
Sprinters lunge (only made 5 rds)
Row
Rope snaps
Sprint
AM Yoga
PM Recreate (Tina)
10 pass through
10 ohs
5 spiderman
75 jump rope
Skills - 5x: (small class)
3 windmill per side 2x12# / 3x15#
6 (8) knees to waist
8 (12) leg curls
WOD: 20/10 tabata for 6 rounds at each station; 90 sec. rest in between stations.
MB shouldering (20#)
Sprinters lunge (only made 5 rds)
Row
Rope snaps
Sprint
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