October 2010
25 posts
friday wod
Using a 35# Barbell:
70 Back Squats
20 pullups
70 Front Squats
20 pullups
70 Overhead Squats
30 pullups (The wod was prescribed at 30 but I only did the last interval)
Finished around 24 minutes.
My lats/serratus anterior muscles are super sore from the snatches yesterday. But this wod felt good. I still need to work on my kipping pullups.
thurs wod
Thursday:
Warmup 100 burpees - I finished around 9 minutes
Wod:
10 rounds for time 30 second handstand hold 10 dumbbell snatches right 10 dumbbell snatches left
15# DB. finished 21:40
woohoo! felt awesome.
wed wod
21-15-9 Overhead Squats Pullups Ring Dips
55#/red band/one foot down - 8:00min
Gave 90 min Thai on P. I’m out of practice.
Mondays wod
10-20-30-40 Wall Ball + Swing 50 burpees …40-30-20-10 Wall Ball + Swing
I finished it around 30 minutes using a 12kg bell and 10 lb WB. Yes, wanted to puke about 90826235 times.
chickfit wod
I jumped in after teaching yoga.
“Grace” 30 C&J for time. Prescribed weight was #85 for ladies. I did #50 in 4 min. Will add more weight next time.
12min AMRAP or 20 KB swings/10 DB thrusters/5 Vups Using 1 pood/15# DB = 5 + 8 swings.
Americano and a lovely time with Wendy PWO.
geeking out on anatomy →
scalene massage.. must find a guinea pig
The best way to approach this area as a therapist is from above the head, with your partner face up. Without a massage table, it works well to place his or her head in the corner of a bed. Sitting at the corner, hold your fingers flat and place the pads of your fingertips in the hollow of the triangle: above the collarbone, in front of the massive trapezius muscle along the top of the...
tuesday sequence
Heavily kula inspired. Slow flow with 5 breaths in each pose.
Integration:
Sit. Breath of Fire. DD, leg up, lunge, twist, vinyasa from crescent moon to straight leg fold x3, squat, repeat.
SunA 3 breaths in DD 4x
SunB chair, supported w3, high lunge to straighten leg x3, w2, rw, inhale 1/2 lift, repeat other side, 2nd round + parsva, one more time.
side planks into dolphin dog, using core...
crossfit wod 10.20.10
Warmup: Run 10 minutes, jump rope 1 minute
WOD#1 10 min to find 1RM Clean & Jerk. 85#
WOD#2 10 mins of GHD situps and 55# OH press
WOD#3 21-15-9 Jumping Squats, Pullups, Burpees I finished in 8:00 using band
Still sore from Monday’s kettlebell class but felt awesome after!
back from nyc workout
Kettlebell WOD: 50-40-30-20-10 Swing Catch Squat 5 press Left + 5 press Right in between each set.
Took me about 18 minutes using a 12kg KB. I’m hurting but in a good way. Going to sleep for 9 hours tonight.
love for life →
nyc
10.7 taim falafel sammie with egg/meeting beautiful models/drinks at v-bar in west village/getting tips and compiling lists/hipster sightings
10.8 laughing lotus yoga/OMG, Ganesh & Kali poses/Knock your socks off coffee @ Stumptown/”Everything is an Exit to somewhere”/Olive Oil cured tuna with haricot verts, fried shallots, cilantro/brussel sprouts with granny smith apples,...
Wed WOD
Warmup: row/weighed walk/bean bag flip/walking lunges for 15 minutes
Drill: Snatch with PVC and 15# BB
WOD: 4 rounds of 30 DU, 10 OH Squats (45#) Finished in 12min+. The DUs killed me. I need to work on those. I will definitely lift heavier next time. 55!
Cookie: 3 rounds of 20 GHD situps, 3 backsquats at 95# and 3 at 115#. Felt awesome!
Nutrition: blah. Ate lots of carbs/fat after...
plotting my world domination with lovingkindness →
sequences
friday CLF:
Savasana, 3 part breathing, leg lifts, dynamic bridge x5, table top, cow/cat, cow/cat/dd, stand on knee, gate pose stretch side, eagle arm circles, neck traction, yogi squat homework. Sun A through bent knee chatarunga/cobra/child/dd. Sun B with anjaneasana, side bend, skandasana, walking on hands lots. twist with crescent bent knees, runners lunge, pandangustasana, sitting down,...
sunday funday
sleep 6 hours
workout:
1 hr vinyasa
1 mile jog
100 10# MBC-WB (around 10 min finish)
100 1 pood RKC KB swings
50 pushups
chow: IF until 5PM. apple/olives/slaw/edamame/turkey burger/3 chicken wings/kettle corn/wine/mooncake
“The reason food is such a seductive mistress is that it demands nothing of you....”
– Teddy, TTCF owner/coach. http://twintowncrossfit.com/2010/07/food-not-love-3/
Dinner with M&D
Bibb lettuce salad
Smoked chicken with ratatouille
Vino
Izzy chocozin ice cream
Those chocolate tortilla chips are evil :(
EVIL!
