10, 9, 8, 7, etc.
3 exercises:
1. get-up sit ups with kettlbell (or 10 sit ups with kbell and 10 burpees)
2. Upright rows with kettlebell (at least 25% of body weight ((or 10 regular lunge rows on each side))
3.Double bell deadlifts (at least 50% of body weight)
warm up circuit: jump rope, jjs, squat jumps, mt.climber, push-ups, ninja lunges, back extension roll to ab crunch, down dog reaches
Tuesday, April 28, 2015
Monday, April 20, 2015
CROSSFIT
2015 PRs:
one rep Deadlift: 225 lbs.
Snatch: 100 lbs.
Clean and squat: 135 lbs.
Back Squat: 125 lbs
overhead squat: 115 lbs 8/12/15
Strict press: 100 lbs 5/28/15
Push press: 110 lbs. 5/28/15
Jerk press: 125 lbs. 5/28/15
10k run (Bayshore): 49:56 5/23/15
Front squat reps: 40 x 125lbs :) sore! 8/10/15
Front squat 1 rep: 165lbs. 9/3/15
9/3/15: Mike coached me to keep the bar HIGHER on my front bar squat, really let fingers fall in and keep bar above the shoulder... much easier to keep the bar from falling forward/down. Also while doing high pull cleans, the video showed that I was bending my elbows BEFORE my hips were fully extended, therefore missing efficiency and power. Also I need to tuck elbows in and rest bar on top of shoulders.
8/3/15 NAILED a kettbell swing and wall ball workout--- SUCKED at a pull-up, squat/thruster workout. I love crossfit! Reminder to load legs rather than back while deadlifting. Also reminder to train stabilizing hip muscles to help with knee issues (per awesome physical therapist Rob Slate).
Thur 5/28/15 20 minutes to work towards Max rep in presses. I ran out of time... maybe could have had more weight on a jerk press. Good advice from Mike-- wait at least a minute before attempting max rep.
12 minute AMRAP of 25 wall balls, 15 box jumps, and 100 meter run. Did 4 rounds and 10 wall ball reps. Legs are getting stronger, wall balls feel easier than a few months ago.
Monday 5/11/15
Back squat prep... then did Cindy-Ralph-Cindy... for a total of 100 push ups (second 50 modified), 150 squats, and 50 pull ups (modified) and 75 55lb snatches. Jason (last name?) and I were the last to finish (there was a shorter workout option), which was fun to end with someone and have direct snergy/support. :) Felt great :)
Friday 5/8/15
Realizing that I need to work on form before I get too excited about adding weight. I'm leaning to the right when I squat with weight...hmmm.
Wed. 5/6/15
Was able to attend at 8:30 due to extra morning planning time at Pathfinder. Snatched at 95lbs. don't remember the workout...? Except that my abs were sore for 4 days doing ab drills :)
Mon. 5/4/15
Had a full week off due to busy teaching/tutoring schedule (and a 3 day juice cleanse). Also had ralphing on left glute and left quad, left bruising! Raced MSB Saturday. Felt crappy to start, wanted to sleep, almost quit after the warm up. Did modified ring dips (getting closer!), 28kg bells farmer walk, and worked up to 135 lb clean and squat (20 minutes on our own, doing different variations of the clean). Felt strong...
Mon. 4/27/15
Felt good on sumo deadlifts-- needed a wider grip on hands and to think about pulling bar in towards chin and hips, and keeping butt DOWN. 5 reps of 5 at 195lbs.
Awesome workout and heavy! :) It's been awhile since doing wallballs, and I can feel that my squat is much stronger. Needed to dip more on the power clean, and get butt down to start. Starting a 3 day juice cleanse on Tuesday. No more CF workouts this week until after MSB race on Sat.
Fri. 4/24/15
100 PR snatch :)
work on hand stand push-ups! Getting better...
Sat. 4/25/15
Linda: 10! One of my hardest workouts yet, went heavy...
Deadlift was supposed to be 1.5 body weight, I did 175lbs
Benchpress was supposed to be body weight, I did 95lbs
Clean and squat was supposed to be .75 body weight, I did 105lbs. Took me just over 30 minutes. Happy with the challenge. Definitely needed to synergy in the room. :)
Mon. 4/20/15
Felt good on deadlifts-- remember to bring knees out and press on outside of foot, get butt down to pull weight up. Started at 185, worked up to 225. Total of 10 reps, but only two reps at 225 lbs.
Workout was 1/2 of Cindy-- feel like I need to work on push ups and pull ups.... legs are feeling stronger but not arms...
Working on pistol squat... lunge with knee down and lift back foot up (same foot that has the knee planted on the floor, then come up to stand... AWESOME transition to work on the balance/strength needed to do pistols).
one rep Deadlift: 225 lbs.
Snatch: 100 lbs.
Clean and squat: 135 lbs.
Back Squat: 125 lbs
overhead squat: 115 lbs 8/12/15
Strict press: 100 lbs 5/28/15
Push press: 110 lbs. 5/28/15
Jerk press: 125 lbs. 5/28/15
10k run (Bayshore): 49:56 5/23/15
Front squat reps: 40 x 125lbs :) sore! 8/10/15
Front squat 1 rep: 165lbs. 9/3/15
9/3/15: Mike coached me to keep the bar HIGHER on my front bar squat, really let fingers fall in and keep bar above the shoulder... much easier to keep the bar from falling forward/down. Also while doing high pull cleans, the video showed that I was bending my elbows BEFORE my hips were fully extended, therefore missing efficiency and power. Also I need to tuck elbows in and rest bar on top of shoulders.
8/3/15 NAILED a kettbell swing and wall ball workout--- SUCKED at a pull-up, squat/thruster workout. I love crossfit! Reminder to load legs rather than back while deadlifting. Also reminder to train stabilizing hip muscles to help with knee issues (per awesome physical therapist Rob Slate).
Thur 5/28/15 20 minutes to work towards Max rep in presses. I ran out of time... maybe could have had more weight on a jerk press. Good advice from Mike-- wait at least a minute before attempting max rep.
12 minute AMRAP of 25 wall balls, 15 box jumps, and 100 meter run. Did 4 rounds and 10 wall ball reps. Legs are getting stronger, wall balls feel easier than a few months ago.
Monday 5/11/15
Back squat prep... then did Cindy-Ralph-Cindy... for a total of 100 push ups (second 50 modified), 150 squats, and 50 pull ups (modified) and 75 55lb snatches. Jason (last name?) and I were the last to finish (there was a shorter workout option), which was fun to end with someone and have direct snergy/support. :) Felt great :)
Friday 5/8/15
Realizing that I need to work on form before I get too excited about adding weight. I'm leaning to the right when I squat with weight...hmmm.
Wed. 5/6/15
Was able to attend at 8:30 due to extra morning planning time at Pathfinder. Snatched at 95lbs. don't remember the workout...? Except that my abs were sore for 4 days doing ab drills :)
Mon. 5/4/15
Had a full week off due to busy teaching/tutoring schedule (and a 3 day juice cleanse). Also had ralphing on left glute and left quad, left bruising! Raced MSB Saturday. Felt crappy to start, wanted to sleep, almost quit after the warm up. Did modified ring dips (getting closer!), 28kg bells farmer walk, and worked up to 135 lb clean and squat (20 minutes on our own, doing different variations of the clean). Felt strong...
Mon. 4/27/15
Felt good on sumo deadlifts-- needed a wider grip on hands and to think about pulling bar in towards chin and hips, and keeping butt DOWN. 5 reps of 5 at 195lbs.
Awesome workout and heavy! :) It's been awhile since doing wallballs, and I can feel that my squat is much stronger. Needed to dip more on the power clean, and get butt down to start. Starting a 3 day juice cleanse on Tuesday. No more CF workouts this week until after MSB race on Sat.
Fri. 4/24/15
100 PR snatch :)
work on hand stand push-ups! Getting better...
Sat. 4/25/15
Linda: 10! One of my hardest workouts yet, went heavy...
Deadlift was supposed to be 1.5 body weight, I did 175lbs
Benchpress was supposed to be body weight, I did 95lbs
Clean and squat was supposed to be .75 body weight, I did 105lbs. Took me just over 30 minutes. Happy with the challenge. Definitely needed to synergy in the room. :)
Mon. 4/20/15
Felt good on deadlifts-- remember to bring knees out and press on outside of foot, get butt down to pull weight up. Started at 185, worked up to 225. Total of 10 reps, but only two reps at 225 lbs.
Workout was 1/2 of Cindy-- feel like I need to work on push ups and pull ups.... legs are feeling stronger but not arms...
Working on pistol squat... lunge with knee down and lift back foot up (same foot that has the knee planted on the floor, then come up to stand... AWESOME transition to work on the balance/strength needed to do pistols).
OTM HIIT exercises with 37 core exercises
On the minute do 5: jump squats, regular squats, or mt. climbers (5 each leg) then continue each minute with the following:
1. standing elbow to knee
2. bridge
3. criss-cross
4 back extension
5 push-ups
6 side plank L
7 side plank R
8 fire hydrant L
9 fire hydrant R
10 scissors
11 sit-ups
12 plank or table reaches
13 cherry pickers
14 swimmer
15 side crunch L
16 side crunch R
17 rows L
18 rows R
19 table butt circles L
20 table butt circles R
21 russian twist
22 hollow rock
23 banana (switch half way)
24 boat
25 on back leg circles L
26 on back leg circles R
27. leg circles double
28. scorpion alternating
29. butterfly legs sit up
30. single leg switches
31. bridge with feet on wall
32 plank walk
33. criss-cross reach past
34 plank reach
35 windshield wipers (twist)
36. cobra
37. child's post
*185 total squat jumps if complete all
1. standing elbow to knee
2. bridge
3. criss-cross
4 back extension
5 push-ups
6 side plank L
7 side plank R
8 fire hydrant L
9 fire hydrant R
10 scissors
11 sit-ups
12 plank or table reaches
13 cherry pickers
14 swimmer
15 side crunch L
16 side crunch R
17 rows L
18 rows R
19 table butt circles L
20 table butt circles R
21 russian twist
22 hollow rock
23 banana (switch half way)
24 boat
25 on back leg circles L
26 on back leg circles R
27. leg circles double
28. scorpion alternating
29. butterfly legs sit up
30. single leg switches
31. bridge with feet on wall
32 plank walk
33. criss-cross reach past
34 plank reach
35 windshield wipers (twist)
36. cobra
37. child's post
*185 total squat jumps if complete all
Swings, lunges, and airplanes, oh my!
6 rounds:
Swings (1 min, 2 min, 3 min, 3 min, 2 min, 1 min)
Lunges (20 total-- broke class into two groups, switching every other, one group lunges with double or single bell, one group lunge with blankets overhead)
Airplanes (10 each limb for a total of 40, use yellow balls and/or yoga blocks on the wall)
Swings (1 min, 2 min, 3 min, 3 min, 2 min, 1 min)
Lunges (20 total-- broke class into two groups, switching every other, one group lunges with double or single bell, one group lunge with blankets overhead)
Airplanes (10 each limb for a total of 40, use yellow balls and/or yoga blocks on the wall)
Friday, April 3, 2015
"Even Steven" and Crazy 8's cycling
Use deck of cards, 2-7, and 8s, all four suits :)
Do one suit at a time, 3 cards drawn randomly from the deck by 3 different people. Each card last 2-4 minutes, so it will be a 12 minute set. :) 2 minutes rest between each set. :) 14 minutes x 4... 56 minute class
5 minute warm up
CARD #
2 = 2 sprints (40 seconds each, rest 1 min 20 sec)
3 = triple hill (30 seconds each)
4= even Stevens (pick a cadence and stay on it for two minutes-- increasing resistance)
5= intervals (5 seconds at 10/10, 50 second rest in between )
6= 6 increases up a hill (start at level 6.5, 7, 7.5, 8, 8.5, 9)
7= 7 ladder steps: down for 10, up for 10, down for 20, up for 20... 30, 40, 50,
8= *start at 2 minutes, every time the card #8 is drawn, length of interval by 1 minute! 8/10 effort (think climbing the Rockies!)
5 minute cool down
5 minute stretch
Do one suit at a time, 3 cards drawn randomly from the deck by 3 different people. Each card last 2-4 minutes, so it will be a 12 minute set. :) 2 minutes rest between each set. :) 14 minutes x 4... 56 minute class
5 minute warm up
CARD #
2 = 2 sprints (40 seconds each, rest 1 min 20 sec)
3 = triple hill (30 seconds each)
4= even Stevens (pick a cadence and stay on it for two minutes-- increasing resistance)
5= intervals (5 seconds at 10/10, 50 second rest in between )
6= 6 increases up a hill (start at level 6.5, 7, 7.5, 8, 8.5, 9)
7= 7 ladder steps: down for 10, up for 10, down for 20, up for 20... 30, 40, 50,
8= *start at 2 minutes, every time the card #8 is drawn, length of interval by 1 minute! 8/10 effort (think climbing the Rockies!)
5 minute cool down
5 minute stretch
Tuesday, March 31, 2015
April fools!
Do 10-15 (depending) of each exercise as a warm up, then have participants draw 3 cards from card deck (2-8). This will determine the 3 exercises per category (4 total categories) that will be done for 2 minutes a piece (nonstop, so a 6 minute set). If an 8 card(or joker) is drawn, participants will do a turkish get up between the 2 minute sets (so 3 total) in that round. Another card will need to be drawn.
DEADLIFT movement:
2 two handed swing
3 one handed swings (alt)
4 one handed kb deadlift (alt)
5 one handed kb clean (alt)
6 high pulls (5 on a side-- alt)
7 snatch (5 on a side-- alt)
SQUAT movement:
2 bodyweight Y
3 goblet
4 racked (5 a side- alt)
5 goblet and press
6 rack and press (5 a side)
7 bridge
LUNGE movement:
2 body
3 reverse
4 fwd
5 side
6 dbl
7 dbl with rotation
PUSH movement:
2 planks
3 rows
4 slow mt climber
5 push ups
coordinate 6 and 7 together--- 6 and 7 could be single pressing, double pressing, or combination w/ or without elbow/hand standing
6 overhead press (dbl)
7 hands or elbow stands on wall or (dbl)
DEADLIFT movement:
2 two handed swing
3 one handed swings (alt)
4 one handed kb deadlift (alt)
5 one handed kb clean (alt)
6 high pulls (5 on a side-- alt)
7 snatch (5 on a side-- alt)
SQUAT movement:
2 bodyweight Y
3 goblet
4 racked (5 a side- alt)
5 goblet and press
6 rack and press (5 a side)
7 bridge
LUNGE movement:
2 body
3 reverse
4 fwd
5 side
6 dbl
7 dbl with rotation
PUSH movement:
2 planks
3 rows
4 slow mt climber
5 push ups
coordinate 6 and 7 together--- 6 and 7 could be single pressing, double pressing, or combination w/ or without elbow/hand standing
6 overhead press (dbl)
7 hands or elbow stands on wall or (dbl)
Saturday, March 28, 2015
Spinning #6- Spring Break Sandwich
3/28/15... same day as Barry Roubaix race
SPRING BREAK SANDWICH (start out doing 'spring break'-- pleasure, travel, etc. talk about my spring breaks as a kid-- ask about theirs, etc. AND road trip music :). Then middle of workout (songs 5-10) Barry Roubaix race (62 miler, 36 miler, 24 miler) all songs are hits from 2011. ;) Then final songs are "make it your own" spring break vacation-- whereever you want to be-- beach, mountains, etc. :) Put yourself there and ride!
1. jet airliner (Steve Miller) 4:26 stretch out
2. Running dream (Tom Petty) 4:52 cruising
3. Sir Duke (Stevie W) 3:53 (FL- Disney, Mom
4. Graceland (Paul S) 4:51 (Fl- Dad
5. Bob M (put at end of list
6. Party Rock Athem 4:23 62 seconds on/rest (2 sets)
7. You Make me Feel 3:36 36 seconds on/rest (3 sets)
8. Last Friday Night 3:51 24 seconds on/rest (4 sets)
9. On the Floor 3:51 coast, then begin 3 minute climb
10. More 3:40 3 minute climb
11. Roll Away Stone 4 minutes recovery
12. MJ Feel pick your favorite SB image and go!
13. Hopeless Wanderer-- begin cool down or continue
14. Flake cool down and stretch
SPRING BREAK SANDWICH (start out doing 'spring break'-- pleasure, travel, etc. talk about my spring breaks as a kid-- ask about theirs, etc. AND road trip music :). Then middle of workout (songs 5-10) Barry Roubaix race (62 miler, 36 miler, 24 miler) all songs are hits from 2011. ;) Then final songs are "make it your own" spring break vacation-- whereever you want to be-- beach, mountains, etc. :) Put yourself there and ride!
1. jet airliner (Steve Miller) 4:26 stretch out
2. Running dream (Tom Petty) 4:52 cruising
3. Sir Duke (Stevie W) 3:53 (FL- Disney, Mom
4. Graceland (Paul S) 4:51 (Fl- Dad
5. Bob M (put at end of list
6. Party Rock Athem 4:23 62 seconds on/rest (2 sets)
7. You Make me Feel 3:36 36 seconds on/rest (3 sets)
8. Last Friday Night 3:51 24 seconds on/rest (4 sets)
9. On the Floor 3:51 coast, then begin 3 minute climb
10. More 3:40 3 minute climb
11. Roll Away Stone 4 minutes recovery
12. MJ Feel pick your favorite SB image and go!
13. Hopeless Wanderer-- begin cool down or continue
14. Flake cool down and stretch
Subscribe to:
Posts (Atom)