November 2010
9 posts
Food 11/29
9am coffee
12:45pm big salad with greens, spinach, turkey, eggs, beets, cukes and sunflower seeds
7:00pm apple
7:30pm Dinner with J and L. roast chicken, sautéed kale with bacon, gimmelean with spaghetti squash and spinach. Fresh mango with mango sorbet. White choc covered caramel pralines
10:00pm bites of squash and a couple tbsp of a butter, tea.
Bed at midnight.
“Your task is not to seek for love, but merely to seek and find all the barriers...”
wod updates
11/22 KB class:
40-30-20-10
Swings (16kg)/Dbl Cleans (12kgs)/Gobler Squat (12kg)/Pushups/GHD situps/Rows (in calories)
11/25 2 hour vinyasa with Michelle, awesome!!! learned a new floor series that I’ve been teaching..
11/27 30 min, every minute on the minute 1 push jerks and 10 jumping squats, add 1 push jerk every minute until you can’t do the # of PJ and jumping...
Mon/Tues/Wed/Thurs WODs
Mon:
21-19-17-15-13-11-9-7-5-3-1
Kettlebell passthroughs/lunge/pushpress and burpees
12kg at 27:14 felt lightheaded after… Super emotional and wanted to cry.
Tues:
3-3-3 oh squat and cookie of DL/GHD
75#-75#-75#
85#/ 5:05
Wed:
MWOD: toe touch, lunges, and L stand
Deadlift 6000#
using 108# I finished in 5:18
Max KB snatch for 5min 100 only used a 8kg because of my left shoulder pains...
Fri-sat-sun WODs
5-5-5-5-5 front squats
95x5
105x5
110x5
115x5
115x5
Cindy, 15 squats, 10 pushups, 5 pullups AMRAP for 20 min
16 + 10 pushups. Used a red band for my pullups. Felt awesome!
Grace, 30 C&J for time
I used 65#, finished at 4:45!
If only I can get my nutrition better..
“When all the false self-identifications are thrown away, what remains is...”
– Sri Nisargadatta Maharaj (via oceanofmind)
team wod and mobility!
4 in a team:
10 SDLHP 65#
10 box jump
10 pushups
10 thrusters 20# DB
I did 3+7 SDLHP in 10 minutes
Also co-taught the first yoga class at CF! It was a ton of fun and hopefully will get some good feedback from the team.
Sequence: Sit, external rotation of thighs. Breath. 4 count inhale/4 count exhale
Table top/cat-cow/spine balance/plank/DD. Lots of painful downdogs. I think we need...
mobility vs stability
Ankle/Mobility Knee/Stability Hip/Mobility Lumbar Spine/Stability Thoracic Spine/Mobility Scapula/Stability Glenohumeral (Shoulder)/Mobility/Stability
monday wod & mobility work
Mobility before Strength
thai sideline position, square hips. right hip up, use right hand to brace bottom side rips and twist open to the right, left hand on right knee.
crocodile arms, inhale open chest, twist. try to get both shoulder down
both side x3
sit against wall, knee wide, feet touching, elevate hips if needed, belly in, entire back on the wall, bring arms over head, notice the...
