10 weeks of training!
october 5th - december 16th, 2010
monday-friday we started our day with CD1*
after that we alternated daily between stability drills and pullups, or running.
on running days, which happened every other day, were also alternated between sprint days and long run days. so for example, 2nd day was a sprint day, and every 4th day we would have a long run. long run's started at 20 minutes at a 7:00/mile pace, and went up to 35 minutes at a 6:30/mile pace.
on pullup days, we did a set of 5 of each of the following exercises. if you couldn't do it all the way, someone would hold your feet:
- dead arm hang
- heel hook
- standard pull up
- knee tuck
- alternating side pull-up
we also did 25 pushups and 25 situps after every meal. about half way through our training, the drill sergeants changed this to 1 minute AMRAP of pushups, and 1 minute AMRAP situps.
we also had road marches with heavy packs while carrying our rifles, a 4-mile, then an 8-mile, then a 12-mile.
we also carried our rifles and camelbaks with us everywhere we went (about 15lbs extra weight all the time).
we also got "disciplined"/"smoked" for doing stupid stuff allllllll the time, so that would mean an extra workout at least every other day (or multiple times on the same day depending on how stupid/lazy/selfish we acted).
in my opinion, we over-trained. no recovery time. they didn't allow us to eat enough food either.
Thursday, December 16, 2010
Sunday, October 3, 2010
jogging
2.4miles
18m24s
(7m40/1mile)
pullups
2 narrow
1 wide
my last workout before leaving for basic training!
18m24s
(7m40/1mile)
pullups
2 narrow
1 wide
my last workout before leaving for basic training!
Saturday, October 2, 2010
Friday, October 1, 2010
jogging
3.8 miles
37m14s
(9m48s/mile)
i ran through atherton and gawked at all the mansions. so funny to start in redwood city and watch the sizes of the houses slowly increase, until BAM you're in atherton and everyone has an apocalypse-ready 12-foot concrete wall around their two or three story mansion...
anywayz... running at night is great because the air is cool, there aren't many cars, and nobody can really see you if you decide to wear biking shorts (which are ideal for running because it means zero chafing). in fact parts of my run were pitch black for 100 feet all around me, so you just have to trust that there are no potholes (it *is* atherton, right?) or rocks to twist your ankle on. most of atherton doesn't have sidewalks, so when a car comes by, you either have to play chicken with them, or run on the shoulder of the road. i also got lost briefly because of a street that i thought had a left *and* right turn, but it actually slowly circled back and pointed me perpendicular to where i thought i was going.
i ran in my vibram five finger's again and i am really starting to like them. i was unsure about them at first, because they work an entire new set of stabilizing ankle muscles... which caused a lot of soreness initially. but i am used to it now, and also the shoes make it near impossible to over-stride.
speaking of stride, i had read about ways to improve your stride, and tonight i played around with two of them:
1. shortened pendulum is the idea that you can reduce the amount of effort needed in each stride if you use your hamstrings to turn your legs into shorter pendulums. basically, if you lift your ankle up to your butt in your backstride (meaning, after your back foot comes off the ground), your shin and foot can swing more easily. i've never really gotten this to work, but tonight i was playing with it... meaning, i would use the hamstrings to lift my ankle up high, and without any additional exertion, i noticed a huge jump in acceleration. then i would stop lifting my ankle, and i slowed down. pretty useful way to run faster without much more effort. you need to be careful here that you're not springing or pushing off from your backstride, because this can cause damage to the ligaments at the base of the ankle.
2. forward lean means just tilting your whole body forward, and it's another way to play around with acceleration. this one seems obvious, but you do actually need to force your body to lean far enough forward to get that acceleration. my "default" running angle is actually somewhat back-leaning, so i have to consciously force myself to lean forward. doing so greatly increased my speed. btw, don't confuse slouching forward with leaning forward. the forward lean is another useful tool to improve your running technique.
37m14s
(9m48s/mile)
i ran through atherton and gawked at all the mansions. so funny to start in redwood city and watch the sizes of the houses slowly increase, until BAM you're in atherton and everyone has an apocalypse-ready 12-foot concrete wall around their two or three story mansion...
anywayz... running at night is great because the air is cool, there aren't many cars, and nobody can really see you if you decide to wear biking shorts (which are ideal for running because it means zero chafing). in fact parts of my run were pitch black for 100 feet all around me, so you just have to trust that there are no potholes (it *is* atherton, right?) or rocks to twist your ankle on. most of atherton doesn't have sidewalks, so when a car comes by, you either have to play chicken with them, or run on the shoulder of the road. i also got lost briefly because of a street that i thought had a left *and* right turn, but it actually slowly circled back and pointed me perpendicular to where i thought i was going.
i ran in my vibram five finger's again and i am really starting to like them. i was unsure about them at first, because they work an entire new set of stabilizing ankle muscles... which caused a lot of soreness initially. but i am used to it now, and also the shoes make it near impossible to over-stride.
speaking of stride, i had read about ways to improve your stride, and tonight i played around with two of them:
1. shortened pendulum is the idea that you can reduce the amount of effort needed in each stride if you use your hamstrings to turn your legs into shorter pendulums. basically, if you lift your ankle up to your butt in your backstride (meaning, after your back foot comes off the ground), your shin and foot can swing more easily. i've never really gotten this to work, but tonight i was playing with it... meaning, i would use the hamstrings to lift my ankle up high, and without any additional exertion, i noticed a huge jump in acceleration. then i would stop lifting my ankle, and i slowed down. pretty useful way to run faster without much more effort. you need to be careful here that you're not springing or pushing off from your backstride, because this can cause damage to the ligaments at the base of the ankle.
2. forward lean means just tilting your whole body forward, and it's another way to play around with acceleration. this one seems obvious, but you do actually need to force your body to lean far enough forward to get that acceleration. my "default" running angle is actually somewhat back-leaning, so i have to consciously force myself to lean forward. doing so greatly increased my speed. btw, don't confuse slouching forward with leaning forward. the forward lean is another useful tool to improve your running technique.
Thursday, September 30, 2010
apft prep
pushups, 2min, amrap - 41
1 min rest
situps, 2min, amrap - 43
1 min rest
wide grip pullups, untimed, amrap - 2 (two?!?!?? yes, two! WTF!?)
break 5mins
pushups, 1min, amrap - 32
1 min rest
situps, 1min, amrap - 22
1 min rest
narrow grip pullups, untimed, amrap - 3
(AMRAP = as many reps as possible)
1 min rest
situps, 2min, amrap - 43
1 min rest
wide grip pullups, untimed, amrap - 2 (two?!?!?? yes, two! WTF!?)
break 5mins
pushups, 1min, amrap - 32
1 min rest
situps, 1min, amrap - 22
1 min rest
narrow grip pullups, untimed, amrap - 3
(AMRAP = as many reps as possible)
Wednesday, September 29, 2010
jogging
@home
9pm
warmup:
2 mins jump rope
10x knee rotations
strength:
2.6 miles
27:15
cool down:
yoga/stretches
jump rope in front of my condo, i figure the neighbors can hear it and might be annoyed, but whatever, it's only 2 minutes so they can deal with it. i toss the jump rope onto my porch, my blood is really moving. i walk to the nearest intersection, so i can plot my mileage when i get home. a frail bicyclist passes in front of me, but pauses and waves me to pass. they slow down for me and as their handle bars awkwardly shake, they finally have to put their foot down. from my sidestreet i can see the highway. a truck screetches away from the stoplight. fucking high schoolers! i round the corner and pass the gas station. i run by the empty christmas tree lot, and briefly wonder why they aren't selling pumpkins. my guess is that they have the foresight not to compete with the mega bounce house pumpkin lot at the strip mall on the east end of the highway... ah, suburbs... next i pass a funeral home, and then a donut shop. it's empty but the doors open, and i inhale a deep whiff of lard and sugar as a pass by. there's a family inside indulging their sweet teeth - seems like a cheap and pointless thrill, but i can see how it might make them happy.... i run past the taqueria, subway, the vietnamese place that tried to poison me once, mcdonald's, kfc the travel agency, the liquor store. at an intersection there's a white trash guy at the stoplight, who it occurs to me looks a helluva lot like someone i know from high school who lives in rwc, but it's not him. he's in a ford taurus, the same car i inherited from my older siblings in high school. after i pass the car, i hear the passenger who is apparently a woman, say "hey ya' got a nice ass!" i'm not sure what to think, other than "oh, i guess my shirt's tucked in, and i bet my ass is sticking out." i don't acknowledge her, but keep running with a confused smirk on my face. past the pet store, past the nursery, past the 7/11. i come across my first possibly homeless person, standing at the bus stop in front of the retirement home. maybe he's just a retiree, it's dark and i can't really tell, but he does look pretty busted, so i'm gonna stick with my initial guess. he lights up a cigarette as i approach, and i calculate the last moment i can begin my a deep breath in, so as to finish inhaling before i enter his cloud of smoke. i run past, and finally get off the highway. it's dark and the ground is uneven. damn trees ruined the sidewalk and the city hasn't done anything to fix it. there's a mexican church, having a party in their parking lot. it occurs to me that i'm white for a second. vassever. their cars are blocking the sidewalk... so, i just run across the street. the trees are so overgrown on this side of the street into the sidewalk, that i decide to just run on street. i think to myself, "i hope there's no glass or needles in this gutter because they would probably go right through the soles of my vibram five finger shoes." but there isn't any, or at least i don't feel any shards or pricks on the bottom of my feet. my stride is slowing down, i start to notice. check the clock and i'm only around 10 minutes. going for at least thirty minutes total. since i was approaching my halfway point, i didn't need to worry too much about my pace. as i get to el camino, there are two people on the sidewalk. another homeless guy walking behind a wheelchair which i presume that he sits in during the day to power-up his pandhandler abilities, and prey on other people's good will. from the opposite direction is a latino bicyclist riding through a crosswalk onto the sidewalk. wtf are you doing on the damn sidewalk, i think to myself? my street ends in a T at their street, and the three of us cross paths at almost the same time. the good will predator surprisingly sorta pulls over to allow us two to merge without running into him, but he actually made it more awkward by doing so. the back of the cyclists says "pronto pizza"... i like that place but i hate this guy. from where my street hit el camino, to where i got to the underpass, i think to myself that all the cement that i'm looking it is a pretty standard view you would find in any shitty strip mall-addled suburban neighborhood of san jose or santa clara... except that the city-owned negative space created by the gap between the highway overpass, the cross street, and the onramp is overgrown with redwood trees. as much as i loathe redwood city, it strikes me as kinda awesome that these trees are there and have probably been there for a helluva long time. i continue through the underpass, and this side of the highway underpass is barren. i wrap back down essentially what is a freeway exit. i'm running next to stopped cars, which smell like shit. i can literally taste the bad air coming from them, one of them must have been diesel or something. i continue through some intersections, and am now on essentially a freeway on-ramp which happens to have a sidewalk. i think to myself that these might be some of the ghetto-ist houses in redwood city - and it smells like clean laundry. here comes the best part of the run: the union cemetery. there is an awesome shingled wind-mill storage facility and then a graveyard that is at least a few acres. i'm running between the highway's and a cemetery. woah, am i a goth? awesome. eventually i pass another funeral home, and then all the things i passed before from the opposite side of the street. there's a latino couple that see me running behind them, and they sorta pull over to let me pass, but i was running curbside so that was kinda pointless... later i was running towards a couple with a stroller who were facing me. i went out of the way to let them have the whole sidewalk, by runnin in the street. but no "thank you" or anything. it didn't occur to me until now that the same courtesy i expected from the pregnant couple for whom i made way, was probably expected of me from the latino couple who *pulled over* for me earlier. at about 3/4's of my run, i realize i'm getting a blister on the right ball of my foot. oh well, it doesn't hurt that bad. as i approach my cross street, the light is against me. i would j-walk but there's a sheriff waiting for the light. rather than be that guy jogging in place while the light changes, i decide to run down the street a block. the same thing happens with the light, but there are no police, so i j-walk through the median, and around the corner. it's eerily quiet as i get close to my driveway. i'm near my mailbox and my neighbor's pug starts snorting and runs towards me, which makes me flinch a little, i do a double-take and chuckle a little. i get to the mailbox, and walk from there to my porch. on my porch i do some stretching. when i get inside i'm still breathing heavy. i jump in the shower. afterwards, i grab my yoga mat and stretch some more.
that was a good run.
9pm
warmup:
2 mins jump rope
10x knee rotations
strength:
2.6 miles
27:15
cool down:
yoga/stretches
jump rope in front of my condo, i figure the neighbors can hear it and might be annoyed, but whatever, it's only 2 minutes so they can deal with it. i toss the jump rope onto my porch, my blood is really moving. i walk to the nearest intersection, so i can plot my mileage when i get home. a frail bicyclist passes in front of me, but pauses and waves me to pass. they slow down for me and as their handle bars awkwardly shake, they finally have to put their foot down. from my sidestreet i can see the highway. a truck screetches away from the stoplight. fucking high schoolers! i round the corner and pass the gas station. i run by the empty christmas tree lot, and briefly wonder why they aren't selling pumpkins. my guess is that they have the foresight not to compete with the mega bounce house pumpkin lot at the strip mall on the east end of the highway... ah, suburbs... next i pass a funeral home, and then a donut shop. it's empty but the doors open, and i inhale a deep whiff of lard and sugar as a pass by. there's a family inside indulging their sweet teeth - seems like a cheap and pointless thrill, but i can see how it might make them happy.... i run past the taqueria, subway, the vietnamese place that tried to poison me once, mcdonald's, kfc the travel agency, the liquor store. at an intersection there's a white trash guy at the stoplight, who it occurs to me looks a helluva lot like someone i know from high school who lives in rwc, but it's not him. he's in a ford taurus, the same car i inherited from my older siblings in high school. after i pass the car, i hear the passenger who is apparently a woman, say "hey ya' got a nice ass!" i'm not sure what to think, other than "oh, i guess my shirt's tucked in, and i bet my ass is sticking out." i don't acknowledge her, but keep running with a confused smirk on my face. past the pet store, past the nursery, past the 7/11. i come across my first possibly homeless person, standing at the bus stop in front of the retirement home. maybe he's just a retiree, it's dark and i can't really tell, but he does look pretty busted, so i'm gonna stick with my initial guess. he lights up a cigarette as i approach, and i calculate the last moment i can begin my a deep breath in, so as to finish inhaling before i enter his cloud of smoke. i run past, and finally get off the highway. it's dark and the ground is uneven. damn trees ruined the sidewalk and the city hasn't done anything to fix it. there's a mexican church, having a party in their parking lot. it occurs to me that i'm white for a second. vassever. their cars are blocking the sidewalk... so, i just run across the street. the trees are so overgrown on this side of the street into the sidewalk, that i decide to just run on street. i think to myself, "i hope there's no glass or needles in this gutter because they would probably go right through the soles of my vibram five finger shoes." but there isn't any, or at least i don't feel any shards or pricks on the bottom of my feet. my stride is slowing down, i start to notice. check the clock and i'm only around 10 minutes. going for at least thirty minutes total. since i was approaching my halfway point, i didn't need to worry too much about my pace. as i get to el camino, there are two people on the sidewalk. another homeless guy walking behind a wheelchair which i presume that he sits in during the day to power-up his pandhandler abilities, and prey on other people's good will. from the opposite direction is a latino bicyclist riding through a crosswalk onto the sidewalk. wtf are you doing on the damn sidewalk, i think to myself? my street ends in a T at their street, and the three of us cross paths at almost the same time. the good will predator surprisingly sorta pulls over to allow us two to merge without running into him, but he actually made it more awkward by doing so. the back of the cyclists says "pronto pizza"... i like that place but i hate this guy. from where my street hit el camino, to where i got to the underpass, i think to myself that all the cement that i'm looking it is a pretty standard view you would find in any shitty strip mall-addled suburban neighborhood of san jose or santa clara... except that the city-owned negative space created by the gap between the highway overpass, the cross street, and the onramp is overgrown with redwood trees. as much as i loathe redwood city, it strikes me as kinda awesome that these trees are there and have probably been there for a helluva long time. i continue through the underpass, and this side of the highway underpass is barren. i wrap back down essentially what is a freeway exit. i'm running next to stopped cars, which smell like shit. i can literally taste the bad air coming from them, one of them must have been diesel or something. i continue through some intersections, and am now on essentially a freeway on-ramp which happens to have a sidewalk. i think to myself that these might be some of the ghetto-ist houses in redwood city - and it smells like clean laundry. here comes the best part of the run: the union cemetery. there is an awesome shingled wind-mill storage facility and then a graveyard that is at least a few acres. i'm running between the highway's and a cemetery. woah, am i a goth? awesome. eventually i pass another funeral home, and then all the things i passed before from the opposite side of the street. there's a latino couple that see me running behind them, and they sorta pull over to let me pass, but i was running curbside so that was kinda pointless... later i was running towards a couple with a stroller who were facing me. i went out of the way to let them have the whole sidewalk, by runnin in the street. but no "thank you" or anything. it didn't occur to me until now that the same courtesy i expected from the pregnant couple for whom i made way, was probably expected of me from the latino couple who *pulled over* for me earlier. at about 3/4's of my run, i realize i'm getting a blister on the right ball of my foot. oh well, it doesn't hurt that bad. as i approach my cross street, the light is against me. i would j-walk but there's a sheriff waiting for the light. rather than be that guy jogging in place while the light changes, i decide to run down the street a block. the same thing happens with the light, but there are no police, so i j-walk through the median, and around the corner. it's eerily quiet as i get close to my driveway. i'm near my mailbox and my neighbor's pug starts snorting and runs towards me, which makes me flinch a little, i do a double-take and chuckle a little. i get to the mailbox, and walk from there to my porch. on my porch i do some stretching. when i get inside i'm still breathing heavy. i jump in the shower. afterwards, i grab my yoga mat and stretch some more.
that was a good run.
Tuesday, September 28, 2010
tae kwon do
@everett middle school
7:30-9:00pm
m. ford, m. fischer, mr. stewart
bonnie, sunny, kenneth, steven
forms
hand techniques
stances
balance drill
7:30-9:00pm
m. ford, m. fischer, mr. stewart
bonnie, sunny, kenneth, steven
forms
hand techniques
stances
balance drill
Monday, September 27, 2010
HapMoosa Ki Do
@ hwa rang kwan
w/ g.m.craig, m.fischer, sunny, shelly
hand strikes/blocks
rolls/falls
w/ g.m.craig, m.fischer, sunny, shelly
hand strikes/blocks
rolls/falls
Saturday, September 25, 2010
Thursday, September 23, 2010
Wednesday, September 22, 2010
Tuesday, September 21, 2010
tae kwon do
tkd @everett middle school
7:30-9:00pm
w/ g.m.craig, m. fischer, mr. ford, sensei stevens
bonnie, sunny, loc, simon, steven
running
"mayhem" warmup
forms
stances
kicks
punches/blocks
self-defense
7:30-9:00pm
w/ g.m.craig, m. fischer, mr. ford, sensei stevens
bonnie, sunny, loc, simon, steven
running
"mayhem" warmup
forms
stances
kicks
punches/blocks
self-defense
Monday, September 20, 2010
HapMoosaKi Do
7:00-8:30pm
w/ m. fischer, sunny, clint
hand arts
pressure points
curriculum studies
rolls & falls
w/ m. fischer, sunny, clint
hand arts
pressure points
curriculum studies
rolls & falls
Sunday, September 19, 2010
cross country jogging
skeggs point - el corte de madera
1pm w/ andrew
4.4 miles, 1h15m.
alt. 2200ft
tafoni, resolution, and corte madera trails
this was my first time trail-running while wearing vibram five finger shoes. they worked well, but the trail was a bit uneven. whenever you stepped on a rock bigger than about 3/4" diameter, you really felt it. also, some rocks got stuck between your toes. the other thing about these trails, is that they are shared with mountain bikers.... so it really keeps you on your toes. the shoes worked well, and i'm not too sore.
1pm w/ andrew
4.4 miles, 1h15m.
alt. 2200ft
tafoni, resolution, and corte madera trails
this was my first time trail-running while wearing vibram five finger shoes. they worked well, but the trail was a bit uneven. whenever you stepped on a rock bigger than about 3/4" diameter, you really felt it. also, some rocks got stuck between your toes. the other thing about these trails, is that they are shared with mountain bikers.... so it really keeps you on your toes. the shoes worked well, and i'm not too sore.
Saturday, September 18, 2010
bosu
bosu class @ gold's
10:30-11:30 w/ sara
weird, but good. here's the bosu website: http://www.bosu.com/
after class, walked home 3.3 miles.
10:30-11:30 w/ sara
weird, but good. here's the bosu website: http://www.bosu.com/
after class, walked home 3.3 miles.
Wednesday, September 15, 2010
HapMoosaKi Do
7:00-8:30pm @ hwa rang kwan
w/ master fischer, sunny, shelly, clint
focus on stances, rolls/falls, shadow boxing...
w/ master fischer, sunny, shelly, clint
focus on stances, rolls/falls, shadow boxing...
Tuesday, September 14, 2010
tae kwon do
tae kwon do
7:30-9:00pm
@ everett middle school
master fischer, mr. ford, sensei stevens
sunny, simon, steven
stances, kicks, punches
7:30-9:00pm
@ everett middle school
master fischer, mr. ford, sensei stevens
sunny, simon, steven
stances, kicks, punches
Monday, September 13, 2010
HapMoosa Ki Do
7-8:30pm @Hwa Rang Kwan
G.M.Craig, M. Fischer, Sunny, Shelly, Clint - Testing day
Stances, Kicks, Punches, Blocks, 1-8 Single Side Releases, Forms,
I think I would've have passed the yellow belt test, but regardless they gave me an honorary Green Belt (6th Gup), in recognition of my skill level as a martial artist, and my previous experience in other disciplines. It will be weird to wear this belt in TKD class tonight because my TKD skills are way below the level of even the 2nd degree yellows in the class.... let's hope they don't hate...
G.M.Craig, M. Fischer, Sunny, Shelly, Clint - Testing day
Stances, Kicks, Punches, Blocks, 1-8 Single Side Releases, Forms,
I think I would've have passed the yellow belt test, but regardless they gave me an honorary Green Belt (6th Gup), in recognition of my skill level as a martial artist, and my previous experience in other disciplines. It will be weird to wear this belt in TKD class tonight because my TKD skills are way below the level of even the 2nd degree yellows in the class.... let's hope they don't hate...
Sunday, September 12, 2010
Friday, September 10, 2010
Thursday, September 9, 2010
swim
scuba @ grand turk
with craig, richard, & poatua
weight: 12lbs
no wetsuit
1st dive: "tunnels"
time: 0:52
max depth: 55ft
vis: 70ft
2nd dive: "coral gods"
time: 0:59
max depth: 55ft
vis: 50ft
with craig, richard, & poatua
weight: 12lbs
no wetsuit
1st dive: "tunnels"
time: 0:52
max depth: 55ft
vis: 70ft
2nd dive: "coral gods"
time: 0:59
max depth: 55ft
vis: 50ft
Wednesday, September 8, 2010
apft prep
2 min bike
chest press 90x12
2 rounds:
1 min pu amrap
1 min rest
1min kdpu amrap
1 min rest
29pu,12kdpu;18pu,7kdpu
2 round2:
1 min situp amrap
1 min crunch amrap
50su,40cr;?su,?cr
stretches
chest press 90x12
2 rounds:
1 min pu amrap
1 min rest
1min kdpu amrap
1 min rest
29pu,12kdpu;18pu,7kdpu
2 round2:
1 min situp amrap
1 min crunch amrap
50su,40cr;?su,?cr
stretches
Tuesday, September 7, 2010
Monday, September 6, 2010
running day
1 mile 8:45 - fast jog, slow run
1 mile 8:39
.5 mile 5:00 - slow jog
.15 mile 4:00 - walking
yoga
this was the first time that i went running in my vibram five fingers. running with these shoes is comfortable. they are lightweight and flexible. they don't have much padding, so it forces you to stop over-striding, which lessens the amount of braking you do. this actually makes running easier because it makes your stride more efficient. there is some adjustment you have to do, but it's easy to get used to. every now and then i would catch myself slamming my heel into the ground and over-striding, but then i would catch it and adjust back to a proper stride.
1 mile 8:39
.5 mile 5:00 - slow jog
.15 mile 4:00 - walking
yoga
this was the first time that i went running in my vibram five fingers. running with these shoes is comfortable. they are lightweight and flexible. they don't have much padding, so it forces you to stop over-striding, which lessens the amount of braking you do. this actually makes running easier because it makes your stride more efficient. there is some adjustment you have to do, but it's easy to get used to. every now and then i would catch myself slamming my heel into the ground and over-striding, but then i would catch it and adjust back to a proper stride.
Sunday, September 5, 2010
Wednesday, September 1, 2010
HapMoosaKi Do
HapMooskaKi Do @hwa rang kwan w/ tmaa
7:00-8:30pm
m. fisher, a.i. jameson, sunny, shelly, clint.
warmup:
head-touch sparring
skill:
uke punches with right hand,
tori deflects with left hand pushing left to right.
tori does inside block, fingers pulling back, swiping hand down.
tori becomes uke, punching with the right hand... (repeats)
do this 20 or so times, with each hand,
then do it while turning clockwise & counter-clockwise, then do it while lunging and turning
curriculum:
chon-ji
- 19 movements
from tmaa website: The name of this form means literally "the heaven, the earth." Interpreted as the creation of the world, beginning of time, and of human history. There is also a Chon-Ji Lake on top of the sacred Mount Baekdu. The pattern of this form is a cross, representing the four elements fire, water, earth, and spirit. There are nineteen movements.
single side releases
1. to hip, retreating
2. to shoulder, retreating
3. elbow to sternum, inside front stance, same side as grab
4. to floor, parallel sitting stance, retreating
5. to sky
6. to behind head
7. to throat
8. across their chest to opposite bicep, outside front stance
7:00-8:30pm
m. fisher, a.i. jameson, sunny, shelly, clint.
warmup:
head-touch sparring
skill:
uke punches with right hand,
tori deflects with left hand pushing left to right.
tori does inside block, fingers pulling back, swiping hand down.
tori becomes uke, punching with the right hand... (repeats)
do this 20 or so times, with each hand,
then do it while turning clockwise & counter-clockwise, then do it while lunging and turning
curriculum:
chon-ji
- 19 movements
from tmaa website: The name of this form means literally "the heaven, the earth." Interpreted as the creation of the world, beginning of time, and of human history. There is also a Chon-Ji Lake on top of the sacred Mount Baekdu. The pattern of this form is a cross, representing the four elements fire, water, earth, and spirit. There are nineteen movements.
single side releases
1. to hip, retreating
2. to shoulder, retreating
3. elbow to sternum, inside front stance, same side as grab
4. to floor, parallel sitting stance, retreating
5. to sky
6. to behind head
7. to throat
8. across their chest to opposite bicep, outside front stance
Tuesday, August 31, 2010
tae kwon do
7:30-9pm
tkd @everett middle school
warmup with focus pad:
kicks:
name - weapon, line of attack, type of force, set position, recovery position
front snap kick - ball of foot, horizontal, penetrating, forward stance, forward stance
round-house kick - top of the foot, horizontal, penetrating, forward stance, forward stance
sidekick - heel of foot, horizontal, penetrating, forward stance, forward stance
crescent kick (in to out and out to in) - side of ball of foot, horizontal, penetrating, forward stance, forward stance
turn back kick - bottom of heel, diagonal, penetrating, backward stance, forward stance
axe kick - back of heel, vertical, forward stance, forward stance
*make sure to bring the foot back to heel for most of these
punches:
fore-fist punch
back-fist punch
ridge hand strike
knife hand strike
hammer fist strike
chon-ji
cooldown yoga (at home)
tkd @everett middle school
warmup with focus pad:
kicks:
name - weapon, line of attack, type of force, set position, recovery position
front snap kick - ball of foot, horizontal, penetrating, forward stance, forward stance
round-house kick - top of the foot, horizontal, penetrating, forward stance, forward stance
sidekick - heel of foot, horizontal, penetrating, forward stance, forward stance
crescent kick (in to out and out to in) - side of ball of foot, horizontal, penetrating, forward stance, forward stance
turn back kick - bottom of heel, diagonal, penetrating, backward stance, forward stance
axe kick - back of heel, vertical, forward stance, forward stance
*make sure to bring the foot back to heel for most of these
punches:
fore-fist punch
back-fist punch
ridge hand strike
knife hand strike
hammer fist strike
chon-ji
cooldown yoga (at home)
Monday, August 30, 2010
HapMoosaKi Do
7:00-8:30pm @ hwa rang kwan, tmaa
m. fischer, g.m. craig, assistant instructor jameson, bing, shelly, clint.
warmups:
3 rounds of the first 8 hand "release" techniques:
(very similar to danzan's variations on kata te hazushi ichi)
1. wrist to hip, retreating parallel stance ("naranhee sohgi"), same side as grab
2. wrist to shoulder, retreating parallel stance, same side as grab
3. elbow to solar plexus, inside front stance, same side as grab
4. wrist to floor
5. wrist to sky
6. up and then choke
7. reach behind their head, same side
8. reach to their opposite shoulder, while stepping to outside of their leg.
*each begins technique with "live hand" - this just means you deliberately open your hand, not actually pulling or forcing in any direction.
strength
hand release + attack
#1 followed by forefinger punch (front jab)
#3 followed by upset backfist
1 min, as many hand attacks as possible into soft pad.
cooldown (at home)
yoga
m. fischer, g.m. craig, assistant instructor jameson, bing, shelly, clint.
warmups:
3 rounds of the first 8 hand "release" techniques:
(very similar to danzan's variations on kata te hazushi ichi)
1. wrist to hip, retreating parallel stance ("naranhee sohgi"), same side as grab
2. wrist to shoulder, retreating parallel stance, same side as grab
3. elbow to solar plexus, inside front stance, same side as grab
4. wrist to floor
5. wrist to sky
6. up and then choke
7. reach behind their head, same side
8. reach to their opposite shoulder, while stepping to outside of their leg.
*each begins technique with "live hand" - this just means you deliberately open your hand, not actually pulling or forcing in any direction.
strength
hand release + attack
#1 followed by forefinger punch (front jab)
#3 followed by upset backfist
1 min, as many hand attacks as possible into soft pad.
cooldown (at home)
yoga
Sunday, August 29, 2010
museum day
normally if someone said, "my workout was walking around a museum," i would probably think to myself, "how could that be a workout? it's just walking!"
but... since i am *differently-abled* at the moment (as a result of the radiologist's poor needlework), and because i walked all over every room of the academy of sciences, followed by every room of the impressionists exhibit at the de young museum, i'm counting it. i have no idea how many miles it all added up to, but i was walking/wandering/gazing for about 6 hours (with a stop for lunch, another stop later for juice, and one other stop on a bench for a few minutes between the academy and the de young). most of the time, i was on my feet. i am now cultured, but at the expense of my calves.
oh, also, the other reason i'm counting this as a workout: i did it all wearing my new vibram five finger shoes. you know... those weird shoes that look like gloves for your feet? i just recently got them, so i'm still not sure what to think. they're comfortable when you're wearing them, but you're sore when you take them off. also, they look really goofy. i will have a fully-formed opinion about it after i've gone running in them a couple times (but can't do that until my crippled status gets reverted...). apparently running is what they're best for.
but... since i am *differently-abled* at the moment (as a result of the radiologist's poor needlework), and because i walked all over every room of the academy of sciences, followed by every room of the impressionists exhibit at the de young museum, i'm counting it. i have no idea how many miles it all added up to, but i was walking/wandering/gazing for about 6 hours (with a stop for lunch, another stop later for juice, and one other stop on a bench for a few minutes between the academy and the de young). most of the time, i was on my feet. i am now cultured, but at the expense of my calves.
oh, also, the other reason i'm counting this as a workout: i did it all wearing my new vibram five finger shoes. you know... those weird shoes that look like gloves for your feet? i just recently got them, so i'm still not sure what to think. they're comfortable when you're wearing them, but you're sore when you take them off. also, they look really goofy. i will have a fully-formed opinion about it after i've gone running in them a couple times (but can't do that until my crippled status gets reverted...). apparently running is what they're best for.
no intensity - tacfit
18m joint mobility
*the puncture wounds in my knee from thursday's MRI/saline-injection are still healing. this means that the joint is a little sore, there is still saline in it, and i don't have my full range. however, the range is much better today. also, having worked through the tacfit joint mobility exercises has got the juice flowing a little (or at least it feels that way) and my knee's range of motion feels broader. the specific exercises which helped were: outside knee circles, closed chain knee rotations, knee infinites, and to some extent inside hip rotations, outside hip circles, knee to chest leg swings, and cat dog spinal wave. if you want to see these exercises, they are available for free on the tacfit website. i'm convinced that they are helping me absorb the excess saline into my body and reducing inflammation.
*the puncture wounds in my knee from thursday's MRI/saline-injection are still healing. this means that the joint is a little sore, there is still saline in it, and i don't have my full range. however, the range is much better today. also, having worked through the tacfit joint mobility exercises has got the juice flowing a little (or at least it feels that way) and my knee's range of motion feels broader. the specific exercises which helped were: outside knee circles, closed chain knee rotations, knee infinites, and to some extent inside hip rotations, outside hip circles, knee to chest leg swings, and cat dog spinal wave. if you want to see these exercises, they are available for free on the tacfit website. i'm convinced that they are helping me absorb the excess saline into my body and reducing inflammation.
Friday, August 27, 2010
pt for patellar weirdness
pt at gold's soma
hip abduction
10x100,110,120,130,140,150,140,130,120,110,100
hip abduction
10x100,110,120,130,140,150,140,130,120,110,100
Thursday, August 26, 2010
mri for my patellar weirdness
i've had some knee pain post-running and decided to get it checked out by a doctor (completely independent of martial arts - TKD class does not cause knee pain for me. i decided to finally see the doctor bc i leave for basic in less than a month and a half). i described everything to a physiatrist, who ordered an mri to see what exactly was going on. after doing the mri, i received the good news that there are no tears in my meniscus tendon or acl. however, there is an issue with my kneecap -- what i have is a bipartite patella. people with normal kneecaps have two horizontal sections of their kneecap, and they are fused together vertically in early childhood. mine didn't fully fuse. so now i have a prescription for p.t., which should get everything into place and make the post-run soreness go away.
oh, and for the m.r.i. they injected saline solution into my kneecap. they did this to intentionally swell the joint so that they could see all the different parts more clearly. so now my knee is all puffy and i can barely bend it.
needless to say, i have to skip tae kwon do tonight. :(
*update 08/28/10*
today i can barely walk bc of soreness at the saline injection sites, and i can only bend my knee about 30% of its normal range because it's still filled with saline solution. hopefully tomorrow when i wake up it will be back to normal and i can go running. we'll see...
*update 08/29/10*
i now have more range, but there's still excess saline in the joint, so i can't fully flex my knee. also the various injection sites are still sore to the touch (the stupid radiologist pricked my knee like 8 or 9 times!).
oh, and for the m.r.i. they injected saline solution into my kneecap. they did this to intentionally swell the joint so that they could see all the different parts more clearly. so now my knee is all puffy and i can barely bend it.
needless to say, i have to skip tae kwon do tonight. :(
*update 08/28/10*
today i can barely walk bc of soreness at the saline injection sites, and i can only bend my knee about 30% of its normal range because it's still filled with saline solution. hopefully tomorrow when i wake up it will be back to normal and i can go running. we'll see...
*update 08/29/10*
i now have more range, but there's still excess saline in the joint, so i can't fully flex my knee. also the various injection sites are still sore to the touch (the stupid radiologist pricked my knee like 8 or 9 times!).
Wednesday, August 25, 2010
HapMoosaKi Do
7:00-8:30pm
master fisher, a.i. jameson, sunny, shelly, clint
shark
chon ji
rolls and falls
master fisher, a.i. jameson, sunny, shelly, clint
shark
chon ji
rolls and falls
Tuesday, August 24, 2010
tae kwon do
7:00-8:30pm @hwa rang kwan
master fisher, mr. stewart, bonnie, sunny, simon, steven
curriculum
stances:
attention
parallel
fighting
walking
forward
back
front
kicks: (first four have the same set position, but side kick is perpendicular)
forward snap kick
round-house kick
side kick
crescent kick
axe kick
hooking kick
back kick
turn back kick
punches:
fore-fist punch
knife hand strike
back-fist punch
hammer fist strike
blocks: (inside/outside)
high block
middle block
low block
forms:
chon ji
master fisher, mr. stewart, bonnie, sunny, simon, steven
curriculum
stances:
attention
parallel
fighting
walking
forward
back
front
kicks: (first four have the same set position, but side kick is perpendicular)
forward snap kick
round-house kick
side kick
crescent kick
axe kick
hooking kick
back kick
turn back kick
punches:
fore-fist punch
knife hand strike
back-fist punch
hammer fist strike
blocks: (inside/outside)
high block
middle block
low block
forms:
chon ji
Monday, August 23, 2010
Saturday, August 21, 2010
drill
cd1
shuttle run
shuttle run forwards and reverse
shuttle run sideways, with kicks.
3/4 mile jog
stretches
shuttle run
shuttle run forwards and reverse
shuttle run sideways, with kicks.
3/4 mile jog
stretches
Thursday, August 19, 2010
tae kwon do
7:00-8:30pm hwa rang kwan
w/ g.m. ken craig, m. dave stewart
brian, sunny, ken, chok, steven
w/ g.m. ken craig, m. dave stewart
brian, sunny, ken, chok, steven
Tuesday, August 17, 2010
Monday, August 16, 2010
moderate intensity - tacfit
mission 2a - cycle 1
warmup - joint mobility:
closed chain knee rotations
tai chi twists
closed chain elbow rotations
rear shoulder rotations
outside hip circles
thorax rotation
strength - tabatas:
lunge twist* - 10,10,10,10,10,10,10,10
revolving table* - 6,8,10,10,10,10,10,10
scorpion crucifix* -10,14,16,16,16,16,16,16
bear squat - 7,7,7,7,7,7,7,7
rocca forearm - 9,9,10,10,10,10,10,10
bridge clap - 12,13,13,14,14,14,14,14
*(l+r=2)
pullups - 2,2
cool - down yoga:
forward fold
twisted chair
clasped hand should bridge
extended table
kneeling lunge
threading arm
warmup - joint mobility:
closed chain knee rotations
tai chi twists
closed chain elbow rotations
rear shoulder rotations
outside hip circles
thorax rotation
strength - tabatas:
lunge twist* - 10,10,10,10,10,10,10,10
revolving table* - 6,8,10,10,10,10,10,10
scorpion crucifix* -10,14,16,16,16,16,16,16
bear squat - 7,7,7,7,7,7,7,7
rocca forearm - 9,9,10,10,10,10,10,10
bridge clap - 12,13,13,14,14,14,14,14
*(l+r=2)
pullups - 2,2
cool - down yoga:
forward fold
twisted chair
clasped hand should bridge
extended table
kneeling lunge
threading arm
Sunday, August 15, 2010
low intensity - tacfit
yoga 18m
drill bit
downward dog
shoulder bridge
frog
pigeon
sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
elevated seal
rocking boat
drill bit
downward dog
shoulder bridge
frog
pigeon
sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
elevated seal
rocking boat
Saturday, August 14, 2010
no intensity - tacfit
18m of joint mobility - 1 min each:
elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
rear should rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
rear should rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
Friday, August 13, 2010
short run
crunch embarcadero to ballpark and back (2 miles, no timer).
followed by yoga/stretches
drillbit
downward dog
forearm frog
pigeon
lunge
runner's stretch
standing sidebend
calf stretch
quad stretch
gold's gym rwc was converted into a crunch gym recently, so i get to use the crunch sf facilities until the end of august. today was the first time i tried out this location -- not impressed. the front desk person was nice, but the trainers were tools. the classes they offer suck. the gym was not clean, and the showers were literally flooded bc of a clogged drain. gross. i'm going to cancel my membership to the rwc gym even if they extend my access to crunch sf beyond august.
followed by yoga/stretches
drillbit
downward dog
forearm frog
pigeon
lunge
runner's stretch
standing sidebend
calf stretch
quad stretch
gold's gym rwc was converted into a crunch gym recently, so i get to use the crunch sf facilities until the end of august. today was the first time i tried out this location -- not impressed. the front desk person was nice, but the trainers were tools. the classes they offer suck. the gym was not clean, and the showers were literally flooded bc of a clogged drain. gross. i'm going to cancel my membership to the rwc gym even if they extend my access to crunch sf beyond august.
Thursday, August 12, 2010
jiu jitsu
5:30-6:30
jiu jitsu class at krav maga sf
this was basically an intro to brazillian jiujitsu class. not really excited about it. i was hoping it would be more similar to the kodenkan style of jiujitsu i used to practice.
jiu jitsu class at krav maga sf
this was basically an intro to brazillian jiujitsu class. not really excited about it. i was hoping it would be more similar to the kodenkan style of jiujitsu i used to practice.
Wednesday, August 11, 2010
HapMoosaKi Do
7:00-8:30pm
HapMoosaKi Do at Hwa Rang Kwan TMAA, with M. Jacob Fisher, and G.M. Ken Craig. Student instructor Jameson "JP", sunny, shelly
8 hand escapes from outside same side grab. all begin with downward shake.
1. hand to hip
2. hand to chest
3. hand upwards, with elbow strike to sternum
4. hand to hip and then slap the floor
5. hand up
6. hand to solar plexus
7. hand through
8. hand across, step through same side foot, and trip.
kicks
1. snap kick
2. axe kick
3. inside&outside crescent kick
4. side kick
5. round kick
chon ji ("heaven and earth", the beginning)
1. look left, bring left hand to right side of face, palm in, right hand out in front of hip. left foot steps out and behind, into left forward stance, while left hand does a low vertical "obverse" block.
2. bring right foot to left, then right foot steps into forward stance, while right hand throws a heel-strike.
3. turn right 180°s, while right hand does a low vertical "obverse" block, while left hand guards left side of face.
4. bring left foot to right, then left foot steps into forward stance, while left hand throws a heel-strike.
5. pivot left 90°, while left hand does a low vertical "obverse" block, while right hand guards left side of face.
6. bring right foot to left, then right foot steps into forward stance, while right hand throws a heel-strike.
7. turn right 180°s, while right hand does a low vertical "obverse" block, while left hand guards left side of face.
8. bring left foot to right, then left foot steps into forward stance, while left hand throws a heel-strike.
9. left foot steps out to side to rear stance while left hand does an outward knife-block. keep elbow close to ribs.
10. right foot steps through to forward right stance, while throwing a right hand punch.
11. pivot 180° clockwise while right hand does outward knife-block, keeping elbow close to ribs.
12. left foot steps through to forward right stance, while throwing a left hand punch.
13. pivot 90° left and left hand does outward knife-block. keeping elbow close to ribs.
14. right foot steps through to forward right stance, while throwing a right hand punch.
15. pivot 180° right and right hand does outward knife-block. keeping elbow close to ribs.
16. left foot steps through to forward right stance, while throwing a left hand punch.
17. right foot steps forward while throwing right punch.
18. right foot steps back while throwing left punch.
19. left foot steps back while throwing right punch + kiai.
HapMoosaKi Do at Hwa Rang Kwan TMAA, with M. Jacob Fisher, and G.M. Ken Craig. Student instructor Jameson "JP", sunny, shelly
8 hand escapes from outside same side grab. all begin with downward shake.
1. hand to hip
2. hand to chest
3. hand upwards, with elbow strike to sternum
4. hand to hip and then slap the floor
5. hand up
6. hand to solar plexus
7. hand through
8. hand across, step through same side foot, and trip.
kicks
1. snap kick
2. axe kick
3. inside&outside crescent kick
4. side kick
5. round kick
chon ji ("heaven and earth", the beginning)
1. look left, bring left hand to right side of face, palm in, right hand out in front of hip. left foot steps out and behind, into left forward stance, while left hand does a low vertical "obverse" block.
2. bring right foot to left, then right foot steps into forward stance, while right hand throws a heel-strike.
3. turn right 180°s, while right hand does a low vertical "obverse" block, while left hand guards left side of face.
4. bring left foot to right, then left foot steps into forward stance, while left hand throws a heel-strike.
5. pivot left 90°, while left hand does a low vertical "obverse" block, while right hand guards left side of face.
6. bring right foot to left, then right foot steps into forward stance, while right hand throws a heel-strike.
7. turn right 180°s, while right hand does a low vertical "obverse" block, while left hand guards left side of face.
8. bring left foot to right, then left foot steps into forward stance, while left hand throws a heel-strike.
9. left foot steps out to side to rear stance while left hand does an outward knife-block. keep elbow close to ribs.
10. right foot steps through to forward right stance, while throwing a right hand punch.
11. pivot 180° clockwise while right hand does outward knife-block, keeping elbow close to ribs.
12. left foot steps through to forward right stance, while throwing a left hand punch.
13. pivot 90° left and left hand does outward knife-block. keeping elbow close to ribs.
14. right foot steps through to forward right stance, while throwing a right hand punch.
15. pivot 180° right and right hand does outward knife-block. keeping elbow close to ribs.
16. left foot steps through to forward right stance, while throwing a left hand punch.
17. right foot steps forward while throwing right punch.
18. right foot steps back while throwing left punch.
19. left foot steps back while throwing right punch + kiai.
Tuesday, August 10, 2010
Monday, August 9, 2010
moderate intensity day - tacfit
warmup - joint mobility - 6m
strength - tabatas (20 on, 10off x 8)
front lunge - 5,5,6,6,6,6,6,6
push plank knee - 8,8,8,8,8,8,8,8
push up 12,8,6,6,6,6,5,5
spinal rock 7,7,7,7,7,7,7,7
tripod overhead 6,6,7,7,7,7,7,7
cooldown - yoga - 6m
strength - tabatas (20 on, 10off x 8)
front lunge - 5,5,6,6,6,6,6,6
push plank knee - 8,8,8,8,8,8,8,8
push up 12,8,6,6,6,6,5,5
spinal rock 7,7,7,7,7,7,7,7
tripod overhead 6,6,7,7,7,7,7,7
cooldown - yoga - 6m
Sunday, August 8, 2010
low intensity - tacfit (yoga)
DRILL BIT 60 SECONDS
DOWNWARD FACING DOG 60 SECONDS
SHOULDER BRIDGE 60 SECONDS
FOREARM FROG 60 SECONDS
PIGEON 60 SECONDS
STANDING SIDEBEND 60 SECONDS
FORWARD FOLD 60 SECONDS
TWISTED CHAIR 60 SECONDS
CLASPED HAND SHOULDER BRIDGE 60 SECONDS
EXTENDED TABLE 60 SECONDS
KNEELING LUNGE 60 SECONDS
THREADING ARM 60 SECONDS
CLASED HAND BACK BEND 60 SECONDS
SEATED SPINAL TWIST 60 SECONDS
UPWARD FACING DOG 60 SECONDS
SPLIT LEG FORWARD FOLD 60 SECONDS
SEAL ELEVATED 60 SECONDS
SITUATION REPORT
ROCKING BOAT 60 SECOND
DOWNWARD FACING DOG 60 SECONDS
SHOULDER BRIDGE 60 SECONDS
FOREARM FROG 60 SECONDS
PIGEON 60 SECONDS
STANDING SIDEBEND 60 SECONDS
FORWARD FOLD 60 SECONDS
TWISTED CHAIR 60 SECONDS
CLASPED HAND SHOULDER BRIDGE 60 SECONDS
EXTENDED TABLE 60 SECONDS
KNEELING LUNGE 60 SECONDS
THREADING ARM 60 SECONDS
CLASED HAND BACK BEND 60 SECONDS
SEATED SPINAL TWIST 60 SECONDS
UPWARD FACING DOG 60 SECONDS
SPLIT LEG FORWARD FOLD 60 SECONDS
SEAL ELEVATED 60 SECONDS
SITUATION REPORT
ROCKING BOAT 60 SECOND
Saturday, August 7, 2010
no intensity - tacfit
ELBOW ROTATIONS 60 SECONDS
SHOULDER ROTATIONS 60 SECONDS
GUNSLINGER 60 SECONDS
INSIDE HIP ROTATIONS 60 SECONDS
OUTSIDE KNEE CIRCLES 60 SECONDS
SPINAL ROTATIONS 60 SECONDS
CLOSED CHAIN KNEE ROTATIONS 60 SECONDS
TAI CHI TWIST 60 SECONDS
REAR SHOULDER ROTATIONS 60 SECONDS
OUTSIDE HIP ROTATIONS 60 SECONDS
THORAX ROTATIONS 60 SECONDS
AIR GUITAR 60 SECONDS
KNEEE INFINITIES 60 SECONDS
CAT DOG SPINAL WAVE 60 SECONDS
KNEE TO CHEST LEG SWING 60 SECONDS
TEA CEREMONY ARM WAVE 60 SECONDS
SPINAL WAVE 60 SECONDS
SHOULDER ROTATIONS 60 SECONDS
GUNSLINGER 60 SECONDS
INSIDE HIP ROTATIONS 60 SECONDS
OUTSIDE KNEE CIRCLES 60 SECONDS
SPINAL ROTATIONS 60 SECONDS
CLOSED CHAIN KNEE ROTATIONS 60 SECONDS
TAI CHI TWIST 60 SECONDS
REAR SHOULDER ROTATIONS 60 SECONDS
OUTSIDE HIP ROTATIONS 60 SECONDS
THORAX ROTATIONS 60 SECONDS
AIR GUITAR 60 SECONDS
KNEEE INFINITIES 60 SECONDS
CAT DOG SPINAL WAVE 60 SECONDS
KNEE TO CHEST LEG SWING 60 SECONDS
TEA CEREMONY ARM WAVE 60 SECONDS
SPINAL WAVE 60 SECONDS
Friday, August 6, 2010
high intensity day - crossfit
lalanne 5:30pm
run 400m row 500m
stretch
deadlift
3,3,3,3,3,3,3/2min
95,145,155,165,175,185,195
eva-ish
35:37
3 rounds fr time
run 800m
30kbs rx2
30 pullup
run 400m row 500m
stretch
deadlift
3,3,3,3,3,3,3/2min
95,145,155,165,175,185,195
eva-ish
35:37
3 rounds fr time
run 800m
30kbs rx2
30 pullup
Tuesday, August 3, 2010
moderate intensity day - tacfit
warmup:
joint mobility - 6m
strength:
tabatas
fl (l+r=1)
6,6,6,6,6,6,6,6
plank push knee
8,8,8,8,8,8,8,9
sit thru knee (l+r=1)
10,10,10,10,10,10,10,10
push-ups
10,8,8,8,6,5,5,5
spinal rock
7,6,6,6,6,6,6,6
tripod overhead (l+r=1)
5,5,5,5,6,6,6,6
cooldown:
yoga - 6m
joint mobility - 6m
strength:
tabatas
fl (l+r=1)
6,6,6,6,6,6,6,6
plank push knee
8,8,8,8,8,8,8,9
sit thru knee (l+r=1)
10,10,10,10,10,10,10,10
push-ups
10,8,8,8,6,5,5,5
spinal rock
7,6,6,6,6,6,6,6
tripod overhead (l+r=1)
5,5,5,5,6,6,6,6
cooldown:
yoga - 6m
Monday, August 2, 2010
Sunday, August 1, 2010
Saturday, July 31, 2010
body pump at gold's gym with amy
7/31/10 10:15am, @crunch w/ amy
run .63miles, 4:37 (7:19/1mile)
body pump
(+bar)
warmup 20
squats 40
chest 35
back 35
tris 5,10
bis 25
shoulders 10,25
lunges
abs
stretching
run .63miles, 4:37 (7:19/1mile)
body pump
(+bar)
warmup 20
squats 40
chest 35
back 35
tris 5,10
bis 25
shoulders 10,25
lunges
abs
stretching
Thursday, July 29, 2010
physical therapy for my pateller weirdness
7/29/10 1:30pm, crunch rwc
PT
hip abductors
10x100,110,120...200
*you should worry that you're becoming a meat head if while waiting at the dmv you decide to go to the gym down the street, especially if you already worked out that day.
Wednesday, July 28, 2010
moderate intensity day - tacfit
7/28/10 8:30am
@home
medium intensity day
warmup - joint mobility 6m
strength/skill - tabatas
front lunges (l+r=1) 5,6,6,6,6,6,6,6
PlankPushKnee 8,8,8,8,9,9,9,9
sit thru knee (l+r=2) 17,15,16,16,16,16,16,16
push ups 11,7,8,8,6,5,5,6
spinal rock 8,9,8,8,8,8,8,8
tripod overhead (l+r=1) 6,6,5,6,6,6,7,7
cooldown - yoga 6m
@home
medium intensity day
warmup - joint mobility 6m
strength/skill - tabatas
front lunges (l+r=1) 5,6,6,6,6,6,6,6
PlankPushKnee 8,8,8,8,9,9,9,9
sit thru knee (l+r=2) 17,15,16,16,16,16,16,16
push ups 11,7,8,8,6,5,5,6
spinal rock 8,9,8,8,8,8,8,8
tripod overhead (l+r=1) 6,6,5,6,6,6,7,7
cooldown - yoga 6m
low intensity - yoga
7/28/10 @home 8:30am
low intensity day
warmup
joint mobility 6m
strength/cool-down
yoga 18m
low intensity day
warmup
joint mobility 6m
strength/cool-down
yoga 18m
Tuesday, July 27, 2010
recovery day - joint mobility
7/27/10 8am @home
recovery / no-intensity
joint mobility exercises - 18m
1 min each:
elbow
shoulder
gunslinger
inside hip
outside knee
spine
closed chain knee
tai chi twist
closed chain elbow
rear shoulder
outside hip
thorax
air guitar
knee infinites
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
recovery / no-intensity
joint mobility exercises - 18m
1 min each:
elbow
shoulder
gunslinger
inside hip
outside knee
spine
closed chain knee
tai chi twist
closed chain elbow
rear shoulder
outside hip
thorax
air guitar
knee infinites
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
Monday, July 26, 2010
crossfit at lalanne
7/26/10 12pm
@lalanne w/ zach
650 jog
2min amrap
45pushups
27su
19pullups
skill
squat clean
3 x 45,75,95,115
strength
3 x 135,135,135
finisher 17:27
6 rds
5 db squat (rx#55)
20 db walking lunges
200m run
-----------------
i accidentally did 40 db walking lunges my first three rounds, so zach said that for my last three rounds i could do 0. so... that 17:27 isn't 100% accurate.
@lalanne w/ zach
650 jog
2min amrap
45pushups
27su
19pullups
skill
squat clean
3 x 45,75,95,115
strength
3 x 135,135,135
finisher 17:27
6 rds
5 db squat (rx#55)
20 db walking lunges
200m run
-----------------
i accidentally did 40 db walking lunges my first three rounds, so zach said that for my last three rounds i could do 0. so... that 17:27 isn't 100% accurate.
Sunday, July 25, 2010
moderate intensity day - tacfit
7/25/10 9am home
warmup - joint mobility exercises
elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
skill/strength - tabatas
L (l+r)
6,6,5,6,6,6,6,6
PPK
10,10,10,12,10,10,9,9
STK (l+r)
8,8,8,8,8,9,9,8
PU
9,8,8,8,6,5,5,6
SR
8,8,8,8,8,8,8,8
TO (l+r)
6,6,6,7,7,8,8,8
cooldown - quick yoga (6m)
drill bit hold
downward dog
shoulder bridge
forearm frog
pigeon
standing sidebend
warmup - joint mobility exercises
elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
skill/strength - tabatas
L (l+r)
6,6,5,6,6,6,6,6
PPK
10,10,10,12,10,10,9,9
STK (l+r)
8,8,8,8,8,9,9,8
PU
9,8,8,8,6,5,5,6
SR
8,8,8,8,8,8,8,8
TO (l+r)
6,6,6,7,7,8,8,8
cooldown - quick yoga (6m)
drill bit hold
downward dog
shoulder bridge
forearm frog
pigeon
standing sidebend
Saturday, July 24, 2010
army pocket physical training guide
7/24/10 9am
home
warmup
mobility exercises
4C
HSD
CD1
strength
CD2 x 10/10/5
cool down
prasara yoga - 18m
home
warmup
mobility exercises
4C
HSD
CD1
strength
CD2 x 10/10/5
cool down
prasara yoga - 18m
Friday, July 23, 2010
Thursday, July 22, 2010
physical therapy for my pateller weirdness
7/22/10 8pm @crunch rwc
pt for my patellar weirdness
hip abductors
20 x 100,110,120,130,140,150,160,170,180,190,200
stretching
frog
butterfly
pigeon
downward dog
crossfit at lalanne
7/22 12pm
crossfit w/ zach
2:28
4:36 (2:12)
6:24 (1:58)
tabata k2e & hollow rock
6,12
5,10
4,9
4,8
5,9
4,8
4,8
4,9
strength
dead lift
3 x 115, 165,165, 195 (rx 225)
finisher
5 rds amrap
3x dl (rx 225) 145
6x kb swing rx 1.5) 1 pd
9x bj rx 24" 20"
3,3,2&2/3,2&7/9,2
crossfit w/ zach
2:28
4:36 (2:12)
6:24 (1:58)
tabata k2e & hollow rock
6,12
5,10
4,9
4,8
5,9
4,8
4,8
4,9
strength
dead lift
3 x 115, 165,165, 195 (rx 225)
finisher
5 rds amrap
3x dl (rx 225) 145
6x kb swing rx 1.5) 1 pd
9x bj rx 24" 20"
3,3,2&2/3,2&7/9,2
Wednesday, July 21, 2010
army pocket physical training guide - long run day
7/21/10 8am
@home
cd1
mm
running 20m (2.2 miles, goal was 2.5)
sd1
@home
cd1
mm
running 20m (2.2 miles, goal was 2.5)
sd1
Saturday, July 17, 2010
army pocket physical training guide - long run day
7/17/10 saturday, 11am
@home
cd1, mmd
running: 15 minutes (1.8 miles)
sd1
(it's called long, bc there are no sprints on this day. eventually you actually work up to a substantially long distance)
@home
cd1, mmd
running: 15 minutes (1.8 miles)
sd1
(it's called long, bc there are no sprints on this day. eventually you actually work up to a substantially long distance)
Friday, July 16, 2010
army pocket physical training guide
7/16/10 7:30am
@home
4C, HSD & CD1
CD2 (10/10/5 x 1)
CD3 (5 x 1)
SD
@home
4C, HSD & CD1
CD2 (10/10/5 x 1)
CD3 (5 x 1)
SD
Thursday, July 15, 2010
Wednesday, July 14, 2010
physical therapy for my pateller weirdness
7/14 9pm
@crunch rwc (crunch bought rwc & sm gold's, and they changed the name a few weeks ago)
pt
hip abduction
12 x 100,110,120,130,140,150,160,170,180,190,200
@crunch rwc (crunch bought rwc & sm gold's, and they changed the name a few weeks ago)
pt
hip abduction
12 x 100,110,120,130,140,150,160,170,180,190,200
wild bill has a gym!
7/14/10 9am
@ 3435 army st. w/ bill (this guy i know from playing music has a gym!)
"combo" workout (basically a core workout with yoga balls, dumbells, and resistance bands)
@ 3435 army st. w/ bill (this guy i know from playing music has a gym!)
"combo" workout (basically a core workout with yoga balls, dumbells, and resistance bands)
Tuesday, July 13, 2010
crossfit at lalanne
7/13/10 1pm
@lalanne with nat
warmup
21 - 15 - 9
du
k2e
dynamic stretching
skill/strength
pp
5 x 45,55,65,75,85,95
finisher
3 rounds - 21:34
400m run
25 pp x 75# (rx 95)
15 burpees
@lalanne with nat
warmup
21 - 15 - 9
du
k2e
dynamic stretching
skill/strength
pp
5 x 45,55,65,75,85,95
finisher
3 rounds - 21:34
400m run
25 pp x 75# (rx 95)
15 burpees
Monday, July 12, 2010
army pocket physical training guide
07/12/10 8:30am
warmup:
cd1
mm1
activity:
15m jump rope (holy f%$#!)
cool down:
sd1
warmup:
cd1
mm1
activity:
15m jump rope (holy f%$#!)
cool down:
sd1
Sunday, July 11, 2010
recovery day - yoga
07/11/10 10am
home - yoga
i found a random online yoga video, and it's pretty good once you get past the intro (link). i don't usually do yoga, but this this was a much-needed recovery from yesterday's "yosemite" wod. i woke up with majorly sore traps, lats, and shoulders. after doing an hour of yoga, i'm feeling way better.
home - yoga
i found a random online yoga video, and it's pretty good once you get past the intro (link). i don't usually do yoga, but this this was a much-needed recovery from yesterday's "yosemite" wod. i woke up with majorly sore traps, lats, and shoulders. after doing an hour of yoga, i'm feeling way better.
Saturday, July 10, 2010
crossfit at lalanne
7/10/10 10:30am
@lalanne w/ scott
warmup
200 jr (or 100 du)
30 k2e (target: 50)
skill
clean
yosemite 40:58
30 clean (85#)
30 kb (35# dumbell)
800m
30 kb
30 pu (green)
800m
30 pu
30 clean (hands were torn, so had to take it down to 65)
800m run
Friday, July 9, 2010
kipping pull-up workshop
7/9/10 @lalanne
kipping pull-up workshop
thought i would be doing this workout but did the kipping pull-up workshop instead.
650m jog
dynamic stretching
skill: progressions
strength
5 rounds
5 SP
5 PP
5 PJ
finisher
15 min amrap
7 PP 75rx
7 kb swing 1.5 pood
7 bj 24"
kipping pull-up workshop
thought i would be doing this workout but did the kipping pull-up workshop instead.
650m jog
dynamic stretching
skill: progressions
strength
5 rounds
5 SP
5 PP
5 PJ
finisher
15 min amrap
7 PP 75rx
7 kb swing 1.5 pood
7 bj 24"
Wednesday, July 7, 2010
physical therapy for my pateller weirdness
7/7/10 7:30pm crunch rwc
pullups
12 x -120
10 x -105
8 x -90
hip abductors (pt)
10 x 100
10 x 110
10 x 120
mini hip abductors
5 rounds:
10 x 200
pullups
12 x -120
10 x -105
8 x -90
hip abductors (pt)
10 x 100
10 x 110
10 x 120
mini hip abductors
5 rounds:
10 x 200
Monday, July 5, 2010
physical therapy for my pateller weirdness
7/5/10 5:30pm crunch rwc
hip abductors (pt)
100
110
120
machine-assisted pullups
12 x -120
10 x -105
6 x -90 (target was 8)
hip abductors (pt)
100
110
120
machine-assisted pullups
12 x -120
10 x -105
6 x -90 (target was 8)
ultimate basic guide workout - sprint day
7/5/10 home 11am
apft prep, sprint day
jump rope warmup (60on,45off,60on,45off,120on)
4 sets:
.25m run for time (target 1m30s)
.25m walk
1:26
1:29
1:30
1:29
Sunday, July 4, 2010
ultimate basic guide workout
7/4/10 home
apft test prep
warmup: jump rope
60s on
45s off
60s on
45s off
120s
pushups
3 rounds
1 min armap
kneeling diamond until failure
2 min rest
36, 10
24, 10
20, 10
situps
2 rounds
1 min armap
1st round, lower crunches; 2nd round, upper crunches
25, 60
25 20
apft test prep
warmup: jump rope
60s on
45s off
60s on
45s off
120s
pushups
3 rounds
1 min armap
kneeling diamond until failure
2 min rest
36, 10
24, 10
20, 10
situps
2 rounds
1 min armap
1st round, lower crunches; 2nd round, upper crunches
25, 60
25 20
Saturday, July 3, 2010
physical therapy for my pateller weirdness
7/3/10 crunch rwc 1pm
hip abductors (pt)
10 x 100
10 x 110
10 x 120
10 x 130
hip abductors (pt)
10 x 100
10 x 110
10 x 120
10 x 130
Wednesday, June 30, 2010
ultimate basic guide workout
6/30/10 7:30pm @home
afpt prep - long run day
stretching:
left quad 30s
right quad 30s
groin 1m
left ham 30s
right ham 30s
left calf/hip-flexor 30s
right calf/hip-flexor 30s
jump rope: (warmup)
1m on
45s off
1m on
45s off
2m on
jogging (20m total)
17m16s - 2 miles
20m - 2.35 miles
followed by mucho leg/lower body stretches
afpt prep - long run day
stretching:
left quad 30s
right quad 30s
groin 1m
left ham 30s
right ham 30s
left calf/hip-flexor 30s
right calf/hip-flexor 30s
jump rope: (warmup)
1m on
45s off
1m on
45s off
2m on
jogging (20m total)
17m16s - 2 miles
20m - 2.35 miles
followed by mucho leg/lower body stretches
Tuesday, June 29, 2010
body pump at gold's gym with alex
6/29/10 7:30pm @gold's rwc (which is now crunch fitness - wtf!)
body pump w/ alex kattar
(+bar)
warmup 25
squats 40
bench 35
dead lift, clean & press & dead row, wide dead row 40
tricep press pullover , tricep extension 25
curls 25
lunges 20&10;
pushups
side raise 10
lat pull, overhead press 25
abs
hip abduction (slow!)
10 x 125
10 x 95
10 x 115
10 x 135
body pump w/ alex kattar
(+bar)
warmup 25
squats 40
bench 35
dead lift, clean & press & dead row, wide dead row 40
tricep press pullover , tricep extension 25
curls 25
lunges 20&10;
pushups
side raise 10
lat pull, overhead press 25
abs
hip abduction (slow!)
10 x 125
10 x 95
10 x 115
10 x 135
Saturday, June 26, 2010
ultimate basic guide workout
6/26/10, 10am @ home
apft prep
warm up
jump rope
1:15 on, 45 off
1:15 on, 45 off
2 min on
pushups
3 rounds
1 min armap
kneeling diamond until failure
2 min rest
35, 10
24, 8
21, 6
situps
2 rounds
1 min armap
1st round, lower crunches; 2nd round, upper crunches
24, 60
25, 15
apft prep
warm up
jump rope
1:15 on, 45 off
1:15 on, 45 off
2 min on
pushups
3 rounds
1 min armap
kneeling diamond until failure
2 min rest
35, 10
24, 8
21, 6
situps
2 rounds
1 min armap
1st round, lower crunches; 2nd round, upper crunches
24, 60
25, 15
Friday, June 25, 2010
Thursday, June 24, 2010
Wednesday, June 23, 2010
ultimate basic guide workout
6/23/10 home 8:30am
apft test prep
warmup
jump rope
1 min on, 45 off
1 min on, 45 off
2 min on
pushups, 3 rounds of:
- 1 min amrap,
- kneeling diamond until failure,
- 2 min rest
32, 10
22, 5
22, 5
situps, 2 rounds of:
- 1 min amrap
- crunches until failure (2nd time: upper crunches)
- 2 min rest
22, 60
27, 18
stretch
apft test prep
warmup
jump rope
1 min on, 45 off
1 min on, 45 off
2 min on
pushups, 3 rounds of:
- 1 min amrap,
- kneeling diamond until failure,
- 2 min rest
32, 10
22, 5
22, 5
situps, 2 rounds of:
- 1 min amrap
- crunches until failure (2nd time: upper crunches)
- 2 min rest
22, 60
27, 18
stretch
Tuesday, June 22, 2010
physical therapy for my pateller weirdness
finally decided that i needed to see a doctor to look at my knee, which had been bugging me a few hours after i finished running... so started doing physical therapy.
6/22/10 rest day.
PT stuff
-clamshells
-hip abductors
-pistons with knees pushed outwards
6/22/10 rest day.
PT stuff
-clamshells
-hip abductors
-pistons with knees pushed outwards
Monday, June 21, 2010
ultimate basic guide workout
6/21/10 home 8:00am
apft test prep
warmup
jump rope
4x (1min on, 45 off)
pushups, 3 rounds of:
- 1 min amrap,
- kneeling diamond until failure,
- 2 min rest
35, 10
31, 5
17, 6
situps, 2 rounds of:
- 1 min amrap
- crunches until failure (2nd time: upper crunches)
- 2 min rest
21, 60
22, 23
apft test prep
warmup
jump rope
4x (1min on, 45 off)
pushups, 3 rounds of:
- 1 min amrap,
- kneeling diamond until failure,
- 2 min rest
35, 10
31, 5
17, 6
situps, 2 rounds of:
- 1 min amrap
- crunches until failure (2nd time: upper crunches)
- 2 min rest
21, 60
22, 23
Sunday, June 20, 2010
running day
6/20 9am woodside hs track
stretch
quads
groin
hams
calves
warmup
jump rope
1 min on
45 off
1 min on
45 off
2 min on
1 mile run (apft goal, 2 miles 17:30)
7:29
walk .25 mile
stretch
quads
groin
hams
calves
hip flexor
downward dog
stretch
quads
groin
hams
calves
warmup
jump rope
1 min on
45 off
1 min on
45 off
2 min on
1 mile run (apft goal, 2 miles 17:30)
7:29
walk .25 mile
stretch
quads
groin
hams
calves
hip flexor
downward dog
Friday, June 18, 2010
body pump at gold's gym with willy
6/18/10 @golds castro
body pump w/ willi
(+weight of bar)
warmup 25
quads - squats 40
chest - bench 35
back - dead lift, front rows, clean & press 40
tris - lying tricep extension 25, overhead tricep extension 10
bis - curls varying speed 20
lunges - 20
shoulders - side raise 10, overhead press 20
reverse crunch, plank, side-stepping blank with elevated feet
stretch
body pump w/ willi
(+weight of bar)
warmup 25
quads - squats 40
chest - bench 35
back - dead lift, front rows, clean & press 40
tris - lying tricep extension 25, overhead tricep extension 10
bis - curls varying speed 20
lunges - 20
shoulders - side raise 10, overhead press 20
reverse crunch, plank, side-stepping blank with elevated feet
stretch
Thursday, June 17, 2010
ultimate basic guide workout
6/17/10 @home 8:30pm
APFT prep exercises
3 sets of pushups:
A: 1 min AMRAP normal pushups;
B: kneeling diamond push-ups, until failure (3s down, 3s up);
rest: 2 mins;
A1 40
B1 8
A2 25
B2 7
A3 22
B3 5
2 sets of situps:
A1,A2: 1 min AMRAP normal sit-ups;
B1: abdominal crunches until failure;
B2: upper-half crunches until failure;
rest: 2 mins;
A1 27
B1 60
A2 22
B2 13
1 min on, then 1 min rest for each:
flutter kicks
plank
ski jumpers
leg spreaders
toe touches
donkey kicks
mountain climbers
APFT prep exercises
3 sets of pushups:
A: 1 min AMRAP normal pushups;
B: kneeling diamond push-ups, until failure (3s down, 3s up);
rest: 2 mins;
A1 40
B1 8
A2 25
B2 7
A3 22
B3 5
2 sets of situps:
A1,A2: 1 min AMRAP normal sit-ups;
B1: abdominal crunches until failure;
B2: upper-half crunches until failure;
rest: 2 mins;
A1 27
B1 60
A2 22
B2 13
1 min on, then 1 min rest for each:
flutter kicks
plank
ski jumpers
leg spreaders
toe touches
donkey kicks
mountain climbers
Tuesday, June 15, 2010
crossfit at lalanne
6/15 6:30pm @lalanne w/ nat
650m jog (about 2:30)
tabata squats
skill
front squat
strength
front squat
5 x 5
35, 65, 85, 135, 135, 135, 155
finisher!135/95 18:54
21x front squats 95
42x pull-ups green band - starting to kip a little
15x front squats
30x pullups
9x front squats
18x pullups
650m jog (about 2:30)
tabata squats
skill
front squat
strength
front squat
5 x 5
35, 65, 85, 135, 135, 135, 155
finisher!135/95 18:54
21x front squats 95
42x pull-ups green band - starting to kip a little
15x front squats
30x pullups
9x front squats
18x pullups
Sunday, June 13, 2010
improvised crossfit @ gold's rwc
6/13/10 gold's rwc
1 mile - 8:19
Clean & Press
10x60
8x70
6x80
3x90
3x100
pullups
10x-135
8x-120
6x-105
dips
10x-105
-break
10,8,6,4,2 rep rounds for time of:
clean&press; 80#
Box Jump "16
5:17
1 mile - 8:19
Clean & Press
10x60
8x70
6x80
3x90
3x100
pullups
10x-135
8x-120
6x-105
dips
10x-105
-break
10,8,6,4,2 rep rounds for time of:
clean&press; 80#
Box Jump "16
5:17
Monday, June 7, 2010
crossfit at lalanne
6/7/10 1pm, @lalanne w/ zach
warmup:
100 double unders or 500 singles (5 mins)
tabata hollow rocks (10, 10, 10, 10, 10, 8, 8, 8)
push jerk DB - 30#
strength:
push jerk BB
5x75#
4x95#
3x115#
2x135#
1x155#
finisher:
five rounds - 27:18
15 DB push jerk - 30# (rx 40/25)
15 pull-ups (green band - it's official, i suck at pull ups)
Run 400m
warmup:
100 double unders or 500 singles (5 mins)
tabata hollow rocks (10, 10, 10, 10, 10, 8, 8, 8)
push jerk DB - 30#
strength:
push jerk BB
5x75#
4x95#
3x115#
2x135#
1x155#
finisher:
five rounds - 27:18
15 DB push jerk - 30# (rx 40/25)
15 pull-ups (green band - it's official, i suck at pull ups)
Run 400m
Friday, June 4, 2010
waterfront jog
6/4/10 san francisco embarcadero, with spc daniel
2pm
walk .4 miles
jog 2.5 miles (ferry building to pier 39 and back)
walk .4 miles
2pm
walk .4 miles
jog 2.5 miles (ferry building to pier 39 and back)
walk .4 miles
Thursday, June 3, 2010
body pump at gold's gym with willy
6/3/10 gold's rwc
900m jog (.6 miles)
body pump w/ willi
(add weight of bar to each weight below)
warmup 25
squat 40
chest 35
back 40
tris 25
bis 25
lunges 10 / 25
shoulders 10 / 25
abs
stretch
900m jog (.6 miles)
body pump w/ willi
(add weight of bar to each weight below)
warmup 25
squat 40
chest 35
back 40
tris 25
bis 25
lunges 10 / 25
shoulders 10 / 25
abs
stretch
Tuesday, June 1, 2010
crossfit at lalanne
6/1/10 12 noon @ lalanne w/ nat
650m walk
650m jog
ring dips (black band)
10,8,5,5,5
tabata situps (w/ pvc)
6,5,5,5,5,5,5,5
warmup squat
10 x 35#
5 rep squat
65#
85#
105#
20 rep squat
115#
finisher - 20 mins amrap
10 burpee box jump 24"
45 single jump rope
20-step weighted walk (10R/10L lunges) 25# overhead
5 rounds + 10 burpee box jumps
650m walk
650m jog
ring dips (black band)
10,8,5,5,5
tabata situps (w/ pvc)
6,5,5,5,5,5,5,5
warmup squat
10 x 35#
5 rep squat
65#
85#
105#
20 rep squat
115#
finisher - 20 mins amrap
10 burpee box jump 24"
45 single jump rope
20-step weighted walk (10R/10L lunges) 25# overhead
5 rounds + 10 burpee box jumps
Thursday, May 27, 2010
Tuesday, May 25, 2010
crossfit at lalanne
5/25/10 1pm @ lalanne
warmup:
650m = .4 miles jog from work to gym
650m = .4 miles run (crack alley)
pvc pipe
25 dislocates
25 over-head squats
skill:
20 x rep back squat 115#
3x5 front-squat 85#
strength:
finisher 15:00 amrap, rx 95#/65#
=> 75#, 6 rounds 14:50
one round = {
4 hang power clean;
6 front squats;
8 push press;
200m = .125 miles run (crepe truck run);
}
cooldown:
650m = .4 miles walk (back to work)
warmup:
650m = .4 miles jog from work to gym
650m = .4 miles run (crack alley)
pvc pipe
25 dislocates
25 over-head squats
skill:
20 x rep back squat 115#
3x5 front-squat 85#
strength:
finisher 15:00 amrap, rx 95#/65#
=> 75#, 6 rounds 14:50
one round = {
4 hang power clean;
6 front squats;
8 push press;
200m = .125 miles run (crepe truck run);
}
cooldown:
650m = .4 miles walk (back to work)
Saturday, May 22, 2010
body pump at gold's gym with alex
5/22/10 gold's rwc
treadmill
1 mile 7:32
body pump
warmup 25#
squats 40
chest 35
back 35
tris 30
bis 25
lunge
shoulder pushups, 25, 10
abs
stretch
treadmill
1 mile 7:32
body pump
warmup 25#
squats 40
chest 35
back 35
tris 30
bis 25
lunge
shoulder pushups, 25, 10
abs
stretch
Thursday, May 20, 2010
body pump w/ willy at gold's rwc
5/20/10 gold's rwc
treadmill:
1 mile - 7:56 (doubting whether or not 6:36 tge other day was accurate)
body pump w/ willy
warmup 35#
squats 50#
chest 40#
back 45#
lunge 35#
tris 30#
bis 25#
shoulders pushups,10#,35#
abs
treadmill:
1 mile - 7:56 (doubting whether or not 6:36 tge other day was accurate)
body pump w/ willy
warmup 35#
squats 50#
chest 40#
back 45#
lunge 35#
tris 30#
bis 25#
shoulders pushups,10#,35#
abs
Tuesday, May 18, 2010
Wednesday, May 12, 2010
crossfit at lalanne
5/12/10, 12pm @lalanne w/ zach
warm-up:
1 mile run - 6'36"
5 x 5 pullup (green band) <-- this was supposed to be 10 x 5
WOD - "fight gone bad" - 239
3 rounds of 1min each AMRAP + 1min rest between rounds
Rowing Machine
Push Press
Sumo Dead Lift High Press
Box Jump
Wall Ball
Row 1C x 18 + 18 + 12
PP 75# x 15 + 15+ 10
SDLHP 75# x 15 + 12 + 12
Box 24" x 20 + 18 + 18
WB 14# x 22 + 18 + 18
warm-up:
1 mile run - 6'36"
5 x 5 pullup (green band) <-- this was supposed to be 10 x 5
WOD - "fight gone bad" - 239
3 rounds of 1min each AMRAP + 1min rest between rounds
Rowing Machine
Push Press
Sumo Dead Lift High Press
Box Jump
Wall Ball
Row 1C x 18 + 18 + 12
PP 75# x 15 + 15+ 10
SDLHP 75# x 15 + 12 + 12
Box 24" x 20 + 18 + 18
WB 14# x 22 + 18 + 18
Friday, May 7, 2010
crossfit at lalanne
5/7/10, 6:30pm @lalanne w/ zach
warm-up:
800m run
3x
10 wall balls
10 pushups
10 samson stretches 5 each leg
skill:
front squat
5 x 35
5 x 35
5 x 105
5 x 115
5 x 115
5 x 125
5 x 125
sct 100000x pvc
20 x 55#
5 pu green
w.o.d. 10m amrap - & sets!
5 squat clean thruster 55#
5 pull-ups green
warm-up:
800m run
3x
10 wall balls
10 pushups
10 samson stretches 5 each leg
skill:
front squat
5 x 35
5 x 35
5 x 105
5 x 115
5 x 115
5 x 125
5 x 125
sct 100000x pvc
20 x 55#
5 pu green
w.o.d. 10m amrap - & sets!
5 squat clean thruster 55#
5 pull-ups green
Wednesday, May 5, 2010
6 days w/o working out -- basically, i'm terrible person.
5/5 wednesday, 12pm gold's gym
squats
40# x 100
bench:
45# x 12
95# x 10
105# x 8
115# x 6
lat pull downs:
75# x 12
85# x 10
95# x 8
30 x 36" box jumps
30 x crunches
squats
40# x 100
bench:
45# x 12
95# x 10
105# x 8
115# x 6
lat pull downs:
75# x 12
85# x 10
95# x 8
30 x 36" box jumps
30 x crunches
Wednesday, April 28, 2010
crossfit at lalanne
4/28/10 wednesday 5:30pm
@lalanne w/ chris
jog work to gym .4 miles
warmup
jump rope 5 mins
45 squat
30 pushup
15 pullup (green)
muscleups with red band for practice
strength
strict press
35
65
75
85
95
95
wod finisher
400m sandbag black
15hspu
20 pullups
25 kb swings 25#
30 situps
35 x 20" box jumps
400m sandbag black (cut out early bc of stitch)
15:46
@lalanne w/ chris
jog work to gym .4 miles
warmup
jump rope 5 mins
45 squat
30 pushup
15 pullup (green)
muscleups with red band for practice
strength
strict press
35
65
75
85
95
95
wod finisher
400m sandbag black
15hspu
20 pullups
25 kb swings 25#
30 situps
35 x 20" box jumps
400m sandbag black (cut out early bc of stitch)
15:46
Monday, April 26, 2010
body pump w/ challen
4/26/10 12noon @gold's gym soma
body pump w/ challen
all weights should add in the bar weight (10#?)
squats 15kg / 33#
bench press 15kg / 33#
clean & press 17kg / 37.5#
tris 12kg / 26.5#
bis 12kg / 26.5#
lunge 12kg / 26.5#
shoulder 5kg & 12kg / 11# & 26.5#
abs
stretching
(got there late, so didn't have a warm-up)
body pump w/ challen
all weights should add in the bar weight (10#?)
squats 15kg / 33#
bench press 15kg / 33#
clean & press 17kg / 37.5#
tris 12kg / 26.5#
bis 12kg / 26.5#
lunge 12kg / 26.5#
shoulder 5kg & 12kg / 11# & 26.5#
abs
stretching
(got there late, so didn't have a warm-up)
Saturday, April 24, 2010
body pump at gold's gym with amy
4/24/10 10:30am @gold's gym rwc
treadmill 325m / .2 miles @ 8min/mile
body pump class w/ amy
all weights should add in the bar weight (10#?)
warmup 30#
dead lift
dead row
upright row
shoulder press
squat
lunge
biceps
squats 45
bench press 40
clean & press 40
tris 30 & 10
bis 25
lunge 35
shoulder 10 & 20
abs
stretching
treadmill 325m / .2 miles @ 8min/mile
body pump class w/ amy
all weights should add in the bar weight (10#?)
warmup 30#
dead lift
dead row
upright row
shoulder press
squat
lunge
biceps
squats 45
bench press 40
clean & press 40
tris 30 & 10
bis 25
lunge 35
shoulder 10 & 20
abs
stretching
Wednesday, April 21, 2010
Mary WOD
warmup
650m run
pvc dislocates
tabata ab situps (20s on, 10s off)
6
3
2
2
2
1
1
1
handstand
30 on 30 off
x 3
3 x 3 handstand pushup
WOD - Mary
5 x handstand pushup
10 x piston
15 pullup (1-21 green, 22-55 pink, 55-90 jumping)
x 5
16:52
5x5x70 pp w/dumbell
650m run
pvc dislocates
tabata ab situps (20s on, 10s off)
6
3
2
2
2
1
1
1
handstand
30 on 30 off
x 3
3 x 3 handstand pushup
WOD - Mary
5 x handstand pushup
10 x piston
15 pullup (1-21 green, 22-55 pink, 55-90 jumping)
x 5
16:52
5x5x70 pp w/dumbell
Sunday, April 18, 2010
04/18/10
10am @ city college
1km - marching rehearsal
2pm @ muir woods
hiking with 10# pack - 2 miles, big elevation gain
6:30pm @ gold's san mateo
warm-up - 650m/.4miles run
dislocator stretch w/ 25# bar x 10
overhead squat w/ 25# bar x 10
Hang Power Clean Warm-ups
45# x 10
95# x 10
115# x 3
115# x 3
WOD - 16 reps
"The Chief" (20 minutes, max reps)
5x 3 minute rounds + 1 minute rest between rounds:
3x HPC (95#)
6x Push Ups
9x Squats
10am @ city college
1km - marching rehearsal
2pm @ muir woods
hiking with 10# pack - 2 miles, big elevation gain
6:30pm @ gold's san mateo
warm-up - 650m/.4miles run
dislocator stretch w/ 25# bar x 10
overhead squat w/ 25# bar x 10
Hang Power Clean Warm-ups
45# x 10
95# x 10
115# x 3
115# x 3
WOD - 16 reps
"The Chief" (20 minutes, max reps)
5x 3 minute rounds + 1 minute rest between rounds:
3x HPC (95#)
6x Push Ups
9x Squats
Friday, April 16, 2010
crossfit workout
04/16/10, fri, 5:30pm with chris.
@ lalanne
650m jog - from work to gym
650m jog - crack alley
jumping muscle-up x 7
front squat 45# x 10
tabata hollow rock x 10
lower back extension x 10
FS 65# x 10
THR x 10
LBE x 10
FS:
85# x 10
105# x 3
125# x 3
JMU x 7
125# x 3
WOD - 11:24
FS 85# x 7
JMU x 7
repeat 5x
2km walk
@ lalanne
650m jog - from work to gym
650m jog - crack alley
jumping muscle-up x 7
front squat 45# x 10
tabata hollow rock x 10
lower back extension x 10
FS 65# x 10
THR x 10
LBE x 10
FS:
85# x 10
105# x 3
125# x 3
JMU x 7
125# x 3
WOD - 11:24
FS 85# x 7
JMU x 7
repeat 5x
2km walk
Wednesday, April 14, 2010
beginner crossfit @ lalanne
04/14/10, wed, 1pm with zach
jump rope / double-under 5 mins (no success with the double-unders)
tabata hollow rocks
push press:
35# x 10 (oops, shoulda done only 5)
55# x 10 (oops, shoulda done only 5)
65# x 8 (oops, shoulda done only 5)
75# x 6 (oops, shoulda done only 5)
85# x 5 repeat 3x
WOD @ 9:57
12 sets of PP @ 55#
20 box jump 16"
repeat 5x
jump rope / double-under 5 mins (no success with the double-unders)
tabata hollow rocks
push press:
35# x 10 (oops, shoulda done only 5)
55# x 10 (oops, shoulda done only 5)
65# x 8 (oops, shoulda done only 5)
75# x 6 (oops, shoulda done only 5)
85# x 5 repeat 3x
WOD @ 9:57
12 sets of PP @ 55#
20 box jump 16"
repeat 5x
Monday, April 12, 2010
baseline crossfit workout
04/12/10 2:30pm with chris
intro workout @ lalanne
500m row
40 air squats
30 sit ups (barely scraping by)
20 push ups
10 pullups (w/ green band) - had to pause for a break at 7
5:46
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