Friday, February 12, 2016
Oracle Gym
Self-paced Workout
5000m Row - 24:50
50 push ups - 5-5-4-4-3-3-3-3-2-2-2-2-2-2-2-2-2-2
20 knees to elbows - 5-3-2-2-2-1-1-1-1-1-1
Friday, February 12, 2016
Sunday, February 7, 2016
Gymnastics
Sunday, February 7, 2016
Coach Amy
(9AM) 6 of us including Kat, Anke, Andrew, Ben, Brittney and me
Warm Up
500m row followed by high kicks, forward splits, squat walks forwards and reverse, frog hops, stretch wrists with hands pointed in different directions.
10x2 Parallette shoot through with tuck hold forward and back. Get in a nice hollow plank when back. Pop hips up when forward.
Strength/Technique
10x candlestick to kick-up. Start in squat with arms forward, rock back with arms back and then rock forward bringing arms back forward.
10x10 handstand push-ups with good technique. Stop when form breaks. I just practiced kick-ups and did 10 sets of 3 attempts.
"GWIZZLE"
4 Rounds for time of 5 pull overs and 20 pistols (10 each leg)
I tried pull overs on the low bar, but kept hitting my thighs on the bar. I need to engage my core more to get my hops up high and then swing over the bar. For the WOD, I did raise and lowers holding on the rack with arms overhead, raising my legs and hips and then lower as slow as possible.
I did my pistols to a 20" box. Right leg is much stronger than the left leg. I finished in 9:07
Coach Amy
(9AM) 6 of us including Kat, Anke, Andrew, Ben, Brittney and me
Warm Up
500m row followed by high kicks, forward splits, squat walks forwards and reverse, frog hops, stretch wrists with hands pointed in different directions.
10x2 Parallette shoot through with tuck hold forward and back. Get in a nice hollow plank when back. Pop hips up when forward.
Strength/Technique
10x candlestick to kick-up. Start in squat with arms forward, rock back with arms back and then rock forward bringing arms back forward.
10x10 handstand push-ups with good technique. Stop when form breaks. I just practiced kick-ups and did 10 sets of 3 attempts.
"GWIZZLE"
4 Rounds for time of 5 pull overs and 20 pistols (10 each leg)
I tried pull overs on the low bar, but kept hitting my thighs on the bar. I need to engage my core more to get my hops up high and then swing over the bar. For the WOD, I did raise and lowers holding on the rack with arms overhead, raising my legs and hips and then lower as slow as possible.
I did my pistols to a 20" box. Right leg is much stronger than the left leg. I finished in 9:07
Friday, February 5, 2016
Burpees
Warm up with 1 mile run on the treadmill (1% incline, 5.2mph) and 1000m row (5 minutes)
Then burpees
20 reps
1 min rest
15 reps
1 min rest
10 reps
1 min rest
5 reps
Total time was just over 8 minutes.
Then jump rope drills and CrossFit Sit Ups (20-15-10-5).
Mobility with couch stretch and squat against wall
Then burpees
20 reps
1 min rest
15 reps
1 min rest
10 reps
1 min rest
5 reps
Total time was just over 8 minutes.
Then jump rope drills and CrossFit Sit Ups (20-15-10-5).
Mobility with couch stretch and squat against wall
Monday, February 1, 2016
Overhead Squat
Warm up with 1000m Row, some arm circles, walking lunges, pass throughs
Spent a lot of time on OH Squat position before doing 4 sets of 3-5 reps at 45#, 45#, 45# and 55#
15 pull-ups in sets of 1-3 reps
Jump Rope, drills, double under attempts, and speed jumping
Spent a lot of time on OH Squat position before doing 4 sets of 3-5 reps at 45#, 45#, 45# and 55#
15 pull-ups in sets of 1-3 reps
Jump Rope, drills, double under attempts, and speed jumping
Monday, January 25, 2016
Front Squat
Monday, January 25, 2016
Self Coached
(11:30 AM) Fit@Oracle
Started with 15 minutes of jump rope drills. Then 10 minutes of hand stand kick up attempts.
Front Squat
6x5 @45#, 65#, 85#, 95#, 105#, 115#
Then 50 push ups in sets of 2-5
500m Row while waiting on pull up bar
Then 5x1 strict pull-up
Then 3x3 knees to elbows
Self Coached
(11:30 AM) Fit@Oracle
Started with 15 minutes of jump rope drills. Then 10 minutes of hand stand kick up attempts.
Front Squat
6x5 @45#, 65#, 85#, 95#, 105#, 115#
Then 50 push ups in sets of 2-5
500m Row while waiting on pull up bar
Then 5x1 strict pull-up
Then 3x3 knees to elbows
Sunday, January 24, 2016
Gymanstics
Sunday, January 24, 2016
Coach Amy
(9AM) Kat, Andrew, Ben, Rich, Anke, Mandy several others and me, around 10 of us
Warm Up
400m run followed by high kicks, front splits, seal drag, duck walk, hops with high hips, forward rolls with frog hops, cartwheels, handstand walk (I did kick ups), handstand into roll (I did kick ups).
Skills
Chest to Bar
Rope Climbs (legless)
Bar Muscle Ups
Handstand Walking
Dips on Big Boy Rings
I worked on chest to bar pull ups and got to the point of doing a couple of singles. Then I worked on legless rope climbs. I could get hand over hand a few times. Finally I worked on ring dips and did a few singles. We had 20 minutes to work on skills.
Skills WOD for Quality
10 minute AMRAP
15 foot handstand walk
10 C2B
10 High Dips
10 C2B
15 foot handstand walk
I did this workout with 30 foot bear crawl, regular pull ups and parallel bar dips. I finished 1 round and got through 11 reps of the second round, stopping right before dips.
6 minute AMRAP
1 legless rope climb / half legless rope climb
1 skin the cat
1 bar mu
1 cartwheel
I did regular rope climbs, swing to roughly toes to bar, chest to bar pull up and my interpretation of a cartwheel. I did 3 + 1 round and felt really good about the effort.
Later in the afternoon, I spent 10 minutes on jump rope drills.
Coach Amy
(9AM) Kat, Andrew, Ben, Rich, Anke, Mandy several others and me, around 10 of us
Warm Up
400m run followed by high kicks, front splits, seal drag, duck walk, hops with high hips, forward rolls with frog hops, cartwheels, handstand walk (I did kick ups), handstand into roll (I did kick ups).
Skills
Chest to Bar
Rope Climbs (legless)
Bar Muscle Ups
Handstand Walking
Dips on Big Boy Rings
I worked on chest to bar pull ups and got to the point of doing a couple of singles. Then I worked on legless rope climbs. I could get hand over hand a few times. Finally I worked on ring dips and did a few singles. We had 20 minutes to work on skills.
Skills WOD for Quality
10 minute AMRAP
15 foot handstand walk
10 C2B
10 High Dips
10 C2B
15 foot handstand walk
I did this workout with 30 foot bear crawl, regular pull ups and parallel bar dips. I finished 1 round and got through 11 reps of the second round, stopping right before dips.
6 minute AMRAP
1 legless rope climb / half legless rope climb
1 skin the cat
1 bar mu
1 cartwheel
I did regular rope climbs, swing to roughly toes to bar, chest to bar pull up and my interpretation of a cartwheel. I did 3 + 1 round and felt really good about the effort.
Later in the afternoon, I spent 10 minutes on jump rope drills.
Thursday, January 21, 2016
Back Squats
Thursday, January 21, 2016
Self coached
Fit@Oracle Gym
I started with jump rope and did most of the drills covered in the seminar. I spent about 20 minutes on this and got back to my PR of 3 double unders. This time they were very clean. I felt really good about my singles as well.
The next 20 minutes were on handstand kick-ups. I started with headstands and then warmed up my shoulders with bear crawls and crab walks. I made several attempts and felt a lot smoother and more engaged from my core. I popped up one time, but could not hold it for even 1 second. It was still a very successful outing.
Then 50 push-ups starting in sets of 5 and finishing in sets of 1.
Then 15 pull-ups starting with 3, then 2, then singles or doubles.
Finally, Back Squat, 6x5 reps at 45#, 65#, 85#, 95#, 115#, and 115#
Self coached
Fit@Oracle Gym
I started with jump rope and did most of the drills covered in the seminar. I spent about 20 minutes on this and got back to my PR of 3 double unders. This time they were very clean. I felt really good about my singles as well.
The next 20 minutes were on handstand kick-ups. I started with headstands and then warmed up my shoulders with bear crawls and crab walks. I made several attempts and felt a lot smoother and more engaged from my core. I popped up one time, but could not hold it for even 1 second. It was still a very successful outing.
Then 50 push-ups starting in sets of 5 and finishing in sets of 1.
Then 15 pull-ups starting with 3, then 2, then singles or doubles.
Finally, Back Squat, 6x5 reps at 45#, 65#, 85#, 95#, 115#, and 115#
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