December 1, 2009 at 9:04 pm (Workout)
Tags: back squats, good mornings, Power Snatches, Transitional Deadlifts
Warmup of air squats with proper back and shin positioning, focusing on the low snatch position that I have difficulty getting into due to low flexibility
shoulder presses with PVC pipe,
Behind the back presses with PVC pipe.
Workout:
Hang Power Snatches 3 x 6 (focus was on leg drive and bar path)
Back Squats with strict upright back positioning and vertical bar path… some of my best squats coach has seen to date.
Transitional Deadlifts from just below the knee to just above the knee to focus on straightline bar path and getting my knees out of the way.
Good Mornings for hamstring tension and strict back positioning.
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November 30, 2009 at 8:58 pm (Cycling, Workout)
Tags: 400m Run, Cycling Trainer, Pose Running
Shoulder Press
Air Squats
Cycling on the Trainer: 3.67 miles, 20 minutes, 11mph average.
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My New Years Resolution is to begin running, so I figured I’d get a month early start. I see the reports of some of you running and thought I’d try.
I’ve been reading about Pose running in the CrossFit Journals for the past year, but have been too dead set against running to give it a try.
Finally tonight I figured it was time to branch out, even if it was only baby steps. After reviewing some video clips, I tried the Pose running for 400 meters. The notes warned that the calves would get a nice work out from running on the balls of your feet, but my back isn’t jarred to death like it would be from the “heel strike” running. Perhaps there’s something to this and a 5K in my future… LOL
Pose Running
http://www.posetech.com/pose_method/
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November 29, 2009 at 8:53 pm (Workout)
Tags: Pullups, Push Press, situps, overhead squats, 500m Row, ring row, 250m row
Warmup:
250m x 4 with 30 second rest intervals
Burgener Warmup
Ring Rows
Shoulder Press
Workout:
21 reps Push Press #45
21 reps Green Band pullups
21 reps GHD situps
Total Time: 2:24
10 Horizontal ring rows (Lay on back and pull chest up to rings)
500m Row 1:58
10 reps Overhead Squats 25# Barbell
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November 27, 2009 at 3:23 pm (Cycling)
Tags: Cycling Trainer, tabata interval
Gearing 2:2 (2nd/middle chain ring, 2 lowest gear on cassette of 10)
5 minute Warmup 10mph
5 minute incremental increase to 15mph
Gear 2:7
5 minutes at 17mph
5 minutes Tabata Intervals (20s 22.5mph, 10s 16.5mph)
Gear 2:5
5 minute moderate cooldown 16mph
Total: 25 minutes, 6.84 miles, 16.4mph average
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November 24, 2009 at 8:48 pm (Outdoor Activities)
Tags: Hiking, jogging
Went to Caesar Creek State Park and hiked 4 miles on the difficult mountain bike trails. Too challenging for us to bike, but it made for a nice hike. We jogged on the up hill stints which was kinda fun for us non-joggers!
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November 23, 2009 at 10:59 pm (Cycling, Outdoor Activities)
Tags: Hiking, Mountain Biking
Spent the afternoon mountain biking and hiking at East Fork State Park.
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November 22, 2009 at 7:55 pm (Cycling)
Tags: Road Cycling
Took the touring bikes out for a ride on a beautiful sunny day.
We both tried something new. We cycled over 30 miles on the LMST using just one gear, passing more people than passed us! So that’s what a single speed bike feels like… quite a unique workout…. now… where is that foam roller?!?
32 Miles, 2hr45 min
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November 21, 2009 at 2:55 pm (Workout)
Tags: 250m row, overhead squats, Push Jerk, Push Press, Shoulder Press
Warmup:
Row 250m x 4 with 30 second rest intervals
Jump Shrugs, Muscle Snatches, Overhead Squat with PVC, Behind the neck press
Shoulder Press, Push Press, Push Jerk 45, 65, 75, 95
Workout:
Overhead Squat 95, 105, 115, 125, 132#/60kg PR
Continuing to progress my shoulder strength. In March I couldn’t OHS an empty bar without dropping it due to poor flexibility. Stuck doing PVC for quite a while. Haven’t tried a 1RM OHS in many months, but had a 5RM @ 65lbs in Sept.
Still had more gas in the tank, but noticed on video review significant loss of upright back angle between this and previous attempt. Satisfied with a 132lb PR! Coach’s patience and skills work is paying off!
http://www.vimeo.com/7743600
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November 19, 2009 at 10:17 pm (Workout)
Tags: 250m row, back squats, Bent over rows, good mornings, Hang Snatch, Transitional Deadlifts
Warmup at Home:
Row 250m x 4 with 30 second rest intervals
Myofacial release with Foam Roller
Warmup at Gym:
With PVC bar:
Jump Shrugs x 5 x 3
Muscle Snatches x 3 x 3
Overhead Squats x 5 x 3
Behind the neck press x 5 x 3
With Empty Bar:
Snatch Grip Behind the neck Press x 10
Back Squat x 10 (focus on upright back/chest position)
Upright Row x 10 (Elbows stay over wrists)
Bent Over Row x 10
Workout:
Hang Power Snatch 6 x 3; 30kg, 35kg, 40kg, 40kg, 45kg (99#)
Back Squat 10 x 3, 60kg(132#) (upright back position)
Transitional Deadlifts 5 x 3, 40kg(88#) (ended up with nice bloody shins… lol)
Good Morning 8 x 2, 30kg
Satisfying night of lifting.
Attacked the Foam Roller when I got home for more Myofacial release.
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November 17, 2009 at 10:15 pm (Cycling, Workout)
Tags: Back Squat, Cycling Trainer, Kanga Squat, Power Snatches, Transitional Deadlifts
Warmup:
At Home:
Cycling with the bike on the trainer: 15 minutes
At the Gym:
Overhead Squat x 5
Good Morning x 5
Behind the neck press x 5
Back Squat x 5
Workout:
Back Squat 55kg x 5; 65kg x 5; 75kg x 5
Kanga Squat (combination of Good Morning then an A$$T0Ground Squat) x 8 x 3
Power Snatches x 3 x 5
Transitional Deadlift (Mid Shin to Mid thigh) x 5 x 5
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