Tuesday, March 27, 2012
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).
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).
Tuesday, March 20, 2012
Monday, 03.19.12
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
140x1, 160x1, 180x9
My quads are super trashed from Saturday's wall ball hell, so I wasn't sure how I was going to do with back squatting today. I was pleasantly surprised with my max effort at 90%. I'm curious to see what I will be able to squat for the CrossFit Total next week.
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
II only got through one round of this. I PRd on the row with a time of 1:48.3
Saturday, 03.17.12
Today I was in the bay area for a seminar and knew I would miss doing the games WOD at The Compound. So, I dropped into CrossFit One World and was able to do the WOD there. Unfortunately, I was unable to channel the strength, stamina, or general badassness of Freddy Camacho, Chyna Cho, or any of the other CrossFit celebrities that work out there as evidenced by my score:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Score: 139 Wall Balls
I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really.
At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym. But as reps increased, they took their toll on my quads and my back. Towards the end my lower back completely tightened up (probably due to poor form as I fatigued). I was hoping to at least get into double unders but it was not to be in this workout.
WORKOUT 12 . 4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Score: 139 Wall Balls
I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really.
At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym. But as reps increased, they took their toll on my quads and my back. Towards the end my lower back completely tightened up (probably due to poor form as I fatigued). I was hoping to at least get into double unders but it was not to be in this workout.
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