Wednesday, 3.21.12

Warm-up

I warmed up with some handstand hold practice.  I got some helpful pointers from Nick, a gymnast who used to coach gymnastics.

Some things I focused on were: 1.) not only point my toes, but actually try to pull and reach upwards through my toes 2.) Tighten my core.  Now this one should be a given and I've always thought that I was tightening my core.  This time however, I was transferring that hollow-body positioning that I practice on the floor, to my handstand position.  This meant I was pulling my belly-button in as far as I could and really focusing on tightening EVERYTHING. 3.) Looking forward

Thanks Nick!


SWAT Training

Jenna and I partnered up for some friendly competition against the Fairfield SWAT team.  The workout was:

800m Run
150 push-ups
150 sit-ups
150 squats
800m Run
*On the minute - 2 Pull-ups*

Partners start with 800m run.  Begin 150 push-ups as soon as the last partner completes the 800m. Partners collectively perform the 150 push-ups, sit-ups, and squats.  Both partners must stop and complete 2 pull-ups on the minute, every minute.  When all 3 sets of 150 reps have been completed, both partners must run the final 800m.  The clock doesn't stop until the last partner completes the run.

Our time: 22:25  Jenna and I came in 2nd place!! Jenna actually came in at 22:04 but I was behind so our final time was 22:25.  The 1st place team was 21:5? so we weren't too far behind!

Our strategy: We started off alternating 10 reps each of push-ups.  My last set of 10, I stopped at 5 and Jenna finished.  Then we alternated doing 15 sit-ups.  Finished alternating 25 squats.  At the end, I finished off Jenna's set of squats (I can't remember how many).

Monday 9.12.11

Warm-up

400 m run

3 Medicine ball squat jumps to a 24" box

5 pull-ups

7 ab-mat sit-ups

SWOD

Back Squat 3RM , 90% of 3RM x 5, 80% of 3RM max reps

I was a little nervous to do this one because my knee is still not 100% since I tweaked it doing power cleans a few weeks ago, but it actually felt OK. I haven't back squatted in a long time so I was glad that I was able to at least tie my previous PR of 165 x 3.

165 x 3

150 x 5

135 x 12

WOD

On the minute for 15:00

15 sec. handstand hold

3 burpees

8 KB swings

This was a tough one! I knew it was trouble when after the first round I only had about 15 seconds of rest before it was time to go again. I got 12 rounds in using a 44# KB. I took 2 complete rounds off to rest which ended up being a good strategy. I was sooo tempted to drop down my KB weight at about the 8th round when my neighbor traded out his but I stuck with it. Towards the end, the squatting down in the burpees aggravated my knee.