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

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.

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

low intensity - yoga

7/28/10 @home 8:30am

low intensity day

warmup
joint mobility 6m

strength/cool-down
yoga 18m

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
   

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.
   

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

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

recovery day - joint mobility

7/23/10 @8am

recovery day
no intensity, joint mobility. 18m

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

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

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)

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

army pocket physical training guide

7/15/10
home

cd1
mmd

sprints:
30s:60s (x6)

sd1

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

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)

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

army pocket physical training guide

07/12/10 8:30am

warmup:
cd1
mm1

activity:
15m jump rope (holy f%$#!)

cool down:
sd1

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.

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

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"

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

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)

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

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

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