Monday, December 29, 2008
Saturday, December 27, 2008
Run 20 minutes
Walk 45 minutes
3 sets of
10 pushups (knees)
Friday December 26th
Road Ride 60 miles
Thursday December 25th
Wednesday December 24th
Road Ride - 45 miles
Tuesday Dec. 23rd
Off - Walked all over Callaway Gardens
Monday Dec. 22nd
Road Ride - 30 miles
Sunday Dec. 21st
Walk 3 miles (AM)
Road Ride 35 miles (PM)
Saturday Dec. 20th
Off - Travel Day
Friday Dec. 19th
Mt. Bike on Rail Road Trail to Lake Whatcom and back to the house. Killer ride in the snow. :)
Friday, December 19, 2008
Wednesday, December 17, 2008
Saturday, December 13, 2008
Friday - off
Thursday - Trainer Ride 45 minutes - tempo during show rest during commercials
Wednesday - off
Tuesday - Row 45 minutes
Monday - Trainer Warmup, 10 30 seconds on 30 seconds off, 10 minute cool down
65 lb thruster
65 lb SDHP
Sunday - I think I went to run the Harbor Run - 5 miles
Saturday - Off, Slept all day.
Friday, December 5, 2008
3 rounds of:
3 Strict Pullups
5 8kg KB presses
5 Pushups (on toes)
2 Rock Songs on the Radio
3 sets of
5 minutes Tempo
2 minutes Easy
3 sets of
20 pedal strokes (R leg only)
20 Strokes Both legs
20 pedal strokes (L leg only)
3 sets of:
1 minute of Sit ups
1 minute Rest
30 - 40 minute run to the bay. I did not wear a watch and cut short my 40 - 50 minute loop because I was wickedly sore and drained.
Wednesday, December 3, 2008
10 sit ups
5 pull ups
5 rounds of
15 Overhead Squats (45lb bar)
Time: 16:30 if I remember correctly.
Off - recovering from Sunday
Seattle Half Marathon with 8,000 other people.
Time: 2 hours and 3 minutes (Chip time)
If I had not of freaked out when I lost my friend at mile 4 I think I would have broke 2 hours easily. Felt good to the end. At the next 1/2 I do there will be all business and I will try for 1 hour and 45 minutes. I know I can run that pace for 10K so I should be able to do it for twice the distance with some tempo and interval training. :)
Off - Started to get a cold
Rode bike for 1 hour and 45 minutes on the road. Great ride with the Mount Baker Cycling Club.
Wednesday, November 26, 2008
Saturday, November 22, 2008
5K - Turkey Trot (22:49?? I think)
5 rounds of
50 pushups (modified)
20 Pull Ups
Time 20:?? I forgot.
Row 4ooo meters
5 rounds of
10 bottoms up clean
(To be honest I am not for sure if I did this or not. I can't remember.)
OFF Legs were sore
Run 1.75 hours.
Saturday, November 15, 2008
3 sets of
10 pushups Modified
10 Air Squats
3 Sets of
5 kipping pullups
5 8kg kb press R/L
5 Biggest KB we got Dead lifts
Run 40 minutes
Off - Drank way too many (3) Chocolate Martini's and it messed up my sleep. Need to lay off the alcohol.
Taylor Dock Hill Climb
Warmed up on Boardwalk
5 hill intervals
Ran back down the hill and to the car.
Wednesday, November 12, 2008
5 OHS with 45lb bar
5 Pullups (with purple band assistance)
RoCannon Continuous KB
Work Set with 12kg
AMRAP in 15 minutes of
10 2 handed swing
10 Bottoms Up Clean (5R/5L)
10 Snatches (5R/5L)
Being a little lazy I did 10 sets with 30 seconds left over.
Row 5 minutes.
Done. Time to get ready for work.
Tuesday, November 11, 2008
4 x 6 min tempo/3 min rest
10 sets of 10 situps/10 modified pushups
5 sets of 5 Thrusters (45lbs) / 5 Kipping Pullups
Run 20 minutes
Off - Ended up only going for a walk
Run 1.5 hours. I made it all the way to the Alaska Ferry Terminal and back to the house.
Thursday, November 6, 2008
Wednesday, November 5, 2008
Tuesday, November 4, 2008
Sunday, November 2, 2008
Thursday, October 30, 2008
Warm up from rocannon
3 rounds of:
10 v ups
10 knee pushups
10 lunges (5 r/l)
1 min on / 30 sec off
2 handed swing 16kg
Clean and Press Right 12kg
Clean and Press Left 12kg
2 handed swing 16kg
Snatch Right 12kg
Snatch Left 12kg
1 minute was way too long on the one sided stuff. I ended up having to push press the presses. after about 30 sec. 1 minute swing was good but the other would have been better for 30 sec.
Ran over to Cornwall and did 5 hill repeats and picked it up about 2 blocks from the house. Then:
3 rounds of:
10 v ups
Tuesday, October 28, 2008
Monday, October 27, 2008
Walked the dog
Rocannon Warm Up
Deadlift 5 reps of 24kg, 32kg, double 24kg
Press 5 reps of 12kg
Floor Press 5 reps each side 12kg
3 Pistols per leg
Run 70 minutes
2 Rounds of 30 work/30 rest
8kg Clean and Press
3 Rounds of 40 work/20 rest
8kg Clean and Press
Run 25 minutes
Walk 1 hour to get a cup of coffee.
Friday, October 24, 2008
Thursday - Rocannon warm ups and Hill repeats in Cornwall park. (x4)
2 sets of Rocannon Countinuously moving warm up.
On second set just went to the swinging.
5 rounds of
15 2handed swings
15 Sumo Deadlift HighPulls
15 DB push presses
15 Bent over rows each arm
15 lunges each leg
This took way too much time than I want it to. Oh well. It is over now.
Tuesday, October 21, 2008
Saturday, October 18, 2008
Warm up with running
5 16 kg Turkish Get ups each arm
50 Air Squats
(My air squats are soooooo slow compared to what they use to be.)
Warm up running
Tabata Kettlebell stuff:
1 handed swing
20 seconds on 10 seconds off.
Cool down with Running
All over the board. Ran one lap around the block after each exercise and did 5 pull ups.
40 2 handed swings
1 to 5 clean and press ladder
15 Thursters with KBs
Ran - 3 long intervals
Total Time: 30 minutes
Monday, October 13, 2008
Sunday, October 12, 2008
Saturday, October 11, 2008
Thursday, October 9, 2008
Wednesday, October 8, 2008
Monday, October 6, 2008
Sunday, October 5, 2008
Row 500m between each of the following:
5x5 Bulldog KB deadlift
Press 3 sets of 5 - 45/65/65
Back Squat 5 reps 45/65/85
Pullups - Green Band on Knee 5/5/ Unassisted 2/2/1
Breakfast at Skylark's - Yummy Banana Nut Bread French Toast!!!!
Saturday, October 4, 2008
Friday, October 3, 2008
Thursday, October 2, 2008
Tuesday, September 30, 2008
Monday, September 29, 2008
On the top of every minute for 5 rounds.
20 16 kg 2 handed swings
4 12 kg clean and jerk R/L
8 12 kg snatch R/L
For the last round I did as many in the minute as I could. I ended up with:
6 clean and jerks R/L
12 snatches R/L
Row 3.5km - 14:58
Sunday, September 28, 2008
Saturday, September 27, 2008
Thursday, September 25, 2008
Wednesday, September 24, 2008
Tuesday, September 23, 2008
Monday, September 22, 2008
Today I rowed 7k to make up for yesterday.
Also, I walked the dog and stopped by the store to get Advil. My legs from Saturday are still killing me. :(
Hopefully tomorrow I will feel better.
Sunday, September 21, 2008
Saturday, September 20, 2008
5 front squats with Double 8kg, 12kg, 16kg
1 minute work/1minute rest of around the world swings
Alternate with a partner for:
20 16kg 2 handed swings
8 12 kg double clean and jerks
10 8kg double snatches
Thursday, September 18, 2008
Wednesday, September 17, 2008
Dead Lift : 45/5, 135/5, 160/5, 160/5, 160/5.
KB Press Ladder: 12kg - 1,2,3,4,5,7 (yeah don't ask how I got to 7, should have stopped at 5.)
KB Swing Ladder: 8kg, 12kg, 16kg, 24kg. 30 seconds on / 30 seconds off.
Up and down once.
Whole workout took about 40 minutes.
Tuesday, September 16, 2008
Monday, September 15, 2008
Sunday, September 14, 2008
Saturday, September 13, 2008
Back squat: 45/5, 65/5, 75/5, 115/5, 115/5, 115/5
Pull Up: 2,3,4,5 Dead Hangs
20 Double Unders
20 2 handed kb swings (16kg)
Time: I don't know and I don't care. I finished it with minimal rest and got the hit I was looking for.
Friday, September 12, 2008
Thursday, September 11, 2008
Wednesday, September 10, 2008
Tuesday, September 9, 2008
Monday, September 8, 2008
Sunday, September 7, 2008
Saturday, September 6, 2008
Thursday, September 4, 2008
Wednesday, September 3, 2008
Tuesday, September 2, 2008
Monday, September 1, 2008
Sunday, August 31, 2008
Workout - 30 muscleups for time.
Modification - jump pull with transition into a ring dip.
Okay, after reviewing the video I see that I need a lot of work. In this workout I was jumping way too high to mimic a muscle up. In a true muscle up I would be catching the dip way lower than I am in the video. Well, I guess you have to start somewhere. During the workout out I felt like I was doing plenty of work. Now I know that I need a deeper dip if I ever want to get a real muscle up.
Saturday, August 30, 2008
Friday, August 29, 2008
Finally, I mustarded up the motivation to workout but just could not push too hard. It felt like a LSD day (Long Slow Distance) and I plodded through the workout.
10 - 16kg kettlebell clean and jerks (Right and Left)
10 - 16kg Kettlebell Snatches (R and L)
10 - 16kg Kettlebell 2 handed swings
2 Rounds for time
9:33 was my time
Thursday, August 28, 2008
Wednesday, August 27, 2008
We warmed up with
3 sets of 10 Double Unders
L-sits (while the other was double undering)
5 sets of 2 Ring dips
Person A - Runs 400m while
Person B - Rows for distance
Person B - Runs for 400m while
Person A - Rows for distance
Do this rotation 4 times. The person who rows the furthest "wins."
It was a neck to neck race the whole time. In the end I rowed 1725m and my friend rowed 1685m. Wow that was tight. What a great little workout. My legs were lead after rowing each time.
Tuesday, August 26, 2008
Jog to Cornwall Park
Run up the steep hill as fast as I can 4 times
Warm up with 1km Row
135/5, 155/5, 175/3, 200/4
Thoughts: Well 200 is my 1 rep PR. So if I can pull it 4 times my 1 rep PR is way above that. I can't wait to test it out.
Form: it could be better. Some rounding of the back occured but all it good. It is getting easier each week.
45/5, 65/3, 85/3, 90/1, 85/3
Thoughts: I feel like I have regressed on this. I guess that is what happens when you do other things instead of pressing. If you don't use it you lose it.
Monday, August 25, 2008
5 sets of 3 bar dips
20# Dumbbell Burpee-Squat Clean-Thruster
Last time I did this workout (May) I suffered like a dog for more than 12 minutes. This time I rocked the workout. I contribute that to all the strength training I have been doing on my poor legs.
Saturday, August 23, 2008
4 sets of L-sits
50 Air Squats
12kg, 16kg, .... up to the big one (50 swings total). I will post weight later.
4 minutes and 14 seconds total
10 of each 30 seconds rest and back down.
Friday, August 22, 2008
Thursday, August 21, 2008
A mash up of Grace and Zoe (but I modified it).
Instead of full clean and jerks I did hang clean and jerks.
Instead of muscle ups I did ring dips.
So, it looked like this:
10 rounds of
3 Hang Clean and Jerks (85 lbs.)
3 Ring Dips (had to use the black band for assistance after 3 rounds)
Took a lot of time because I had to figure out how to do the ring dips modified in the middle of the workout and then put the band in place each time. Hang cleans were easy.
Wednesday, August 20, 2008
I was going to run 3 miles but I ended up only doing 2 miles.
Rain and a soleus that was acting up stopped me. I probally would have kept going if it would have held off on the pouring rain.
Time did not really matter to me today.
Tuesday, August 19, 2008
Monday, August 18, 2008
Row Technique for 1500M
20 seconds hard / 10 seconds easy for 8 rounds
Cool Down with Row
Ended up rowing 3K Meters this morning
Warm up with Row and L-sit progression on the parellettes.
45/10, 135/5, 165/3, 185/2, 195/5 (5th rep was ugly but better than last week. Last week I only got to 3 before it went bad. I will do this rep scheme for another week until I can do the 5 and feel good about my form.)
It has been a while since I have done this. So, I actually saw a decrease in performance.
45/5, 65/3, 75/2, 90/1, 100/F, 95/1 (got it but would not have counted for competition because I took a step forward to get it and came up on my toes way too much.)
Sunday, August 17, 2008
Saturday, August 16, 2008
Friday, August 15, 2008
Thursday, August 14, 2008
AM - Endurance
1 mile warmup
8x200m with rest until recovery (mine ended up being about twice the running time. Should have done 2 minutes though.)
37, 35, 39, 38, 39, 43, 43, 43
Last 3 intervals were hard to do.
Warm up with 500m row
45/5, 95/5, 120/3, 135/4 (form went really bad on 4th rep), 125/5, 125/5
Not ready for 3 sets of 5 at 135. I will be there soon.
No assistance. I did kip the dip a little though.
I have been reading and rereading Mark Rippetoe's book "Starting Strength" because I want to get stronger. Here is a summary of what one of the best strength trainers in the world says about the squat.
1. Our bodies are designed to squat. When done correctly it is one of the best whole body exercises that one can do. It is definitely a leg workout out with added benefits of the core strength that one gains from balancing the load on your back, in the front, and overhead.
2. Depth is crucial. Then done correctly and in the full range of motion a squat will strengthen your knees contrary to the belief of some. A squat that is not deep, with hips dropping below your knee, is a partial squat. Partial squats put a lot of stress on your knee and the quadriceps. A partial squat never activates the glutes, adductors, and hamstrings. These muscles are only activated when one reaches the deep squat position. The partial squat will create a shearing force on the knee because the hamstrings are not being activated to balance out the pull of the quadriceps. By reaching the correct depth on a squat one is activating muscles on both sides of the leg and they share the work in the movement.
3. Load is important. Heavy loads can be moved with partial squats because you are basically not moving the weight as far. This will lead to back related injuries. "If it is too heavy to squat below parallel, it's too heavy to have on your back."
Wednesday, August 13, 2008
500M of Rowing technique
Snatch technique work (I can't wait to start loading this)
21 KB Snatches (R and then L)
15 KB Snatches (R and then L)
9 KB Snatches (R and then L)
That is it for today. Tomorrow is a double day.
Arms were still giggly while I was riding my bike to work after the workout.
Tuesday, August 12, 2008
Monday, August 11, 2008
750 m row with
5 strokes at 22 spm (strokes per minute)
5 strokes at 24
increase by 2 spm up to 34 spm and back down
Great way to learn how to push with the legs hard and recover. Next time same thing but maintain wattage output per stroke.
10 Overhead Squats with Broom Stick.
10 Ring Dips - 1 at a time except one set I tried 2
Deadlift - 3-5-3-1-1-3
Loads 135-135-165-185-190-195(new 3 rep PR)
I can't wait to see what my max is soon. :)
So, after that I was going to do 10 - 100m sprints but I spent everything on the Deadlift so I will do my endurance training tomorrow instead.
The competition consisted of 5 events. Thanks to YouTube I found an example of each event.
Grippers - Fast forward through the beginning to see it in action.
Pinch Grip Dead Lift
Sunday, August 10, 2008
Saturday, August 9, 2008
20 seconds of work followed by 10 seconds of rest
Pullups and Burpees
Alternating between the 2 for 8 rounds of each/8 minutes
Total number of reps is your score.
Great workout with a few stares from people at the gym. The pull up bar was perfect for me.
My score was
7/6, 6/6, 4 (hand slipped)/6, 6/5, 6/5, 5/5, 5/5, 6/5 = 88
Now that look at my score I am proud that I stayed pretty much even during all my set. :)
Friday, August 8, 2008
- Ride bike to work slowly.
- Eat Lunch
- Rearrange Workroom Paper products.
- Ride bike home from work.
- Walk to the store for whole milk and eggs.
- Fall asleep watching "Monk"
- Eat Salmon, broccoli, and a nectarine.
- Walk Samson around the neighborhood.
- Stop in the Rose Garden and smell the roses.
- Play Super Mario Brothers on the Nintendo DS.
- Drink a little bit of the milk.
- Feed Samson.
- Post WOD.
- Go to Bed.
Umm.. I woke up at 6:10 and it is now 9:37. 15 hours and 27 minutes.
Thursday, August 7, 2008
Jogging warm up to Cornwall Park.
8 rounds of 1:20 hard and 0:40 walk/jog
Jog the rest of the way to the house
20 minute total for workout
5 rounds of
10 - 80lbs Push Jerk (no splitting)
10 - 24kg Kettlebell Swings (American Style - over head)
My arms are still shaking as I type this.
Wednesday, August 6, 2008
Warm up with 500 m row, a few ring dips (for the muscle ups), and 2 set of 45 lbs. back squat 5 times.
Back Squat Set (depth was at least 3 in below parallel) looked like:
95 x 3
115 x 3
125 x 3
135 x 3
135 x 2
135 x 3
Pull Ups (Dead hang with pull-up grip not chin up grip.)
Yahoo. First time doing sets with that grip. I usually do them with the chin up grip.
Since I doubled up the day before for my endurance training I just did this today. Tomorrow I will do an endurance workout in the AM and a CrossFit workout in the PM.
Muscle Up Progression work learning the movement of the transition from the pull to the ring dip. Three points to remember
1. False Grip
2. Pull to the Sternum
3. Keep Rings Close to the Body
150 Wall Balls for Time
(My time was 10:53 with a 12 lb. medicine ball against a tree. I lost about 20 second on number 149 when the ball bounced the wrong way and I had to chase it across the yard.)
Ride 20 miles on the road bike. Change a flat and witness a red light clip out accident. ;). (Lady in the SUV, "Are you okay?") No, it was not me that fell.
Muscle Ups here I come.
Tuesday, August 5, 2008
Swim 10, 12, or 15 minutes
Bike 15, 30, or 45 minutes
Run 2 miles, 5K, or 10K
Row 2K, 3K, or 5K
I was going to choose run 2 miles. Instead I got invited on a road ride for tomorrow's workout so I will take a complete day of rest and double up tomorrow.
Monday, August 4, 2008
21 Thrusters (M-85#, W-55#)
Rest 2 minutes
Rest 2 minutes
Endurance Athletes = No need to do anything else today.
3:58 1000 m Row
2:59 21 Thrusters
1:39 15 Pullups
3:08 750 Row
2:26 18 Thrusters
1:17 12 Pullups
2:04 500m Row
2:20 15 Thrusters
1:17 9 Pullups
Total time: 25:10 - 4:00 = 21:10
3:30 1000m Row
0:48 Pull ups
2:48 750 Row
1:52 500m Row
Total time - 20:36 - 4:00 = 16:36
3:30 1000m Row
2:56 750 Row
3:10 Thrusters and Pullups
2:02 500 M Row
Total - 21:47 - 4:00 = 17:47
Travis did Fran instead
7:36 if I remeber correctly
Great job everyone!
Sunday, August 3, 2008
400 m warm up easy followed by joint mobility and stretching then.
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
Repeat 3 times
Walk and stretch to cool down.
Max Effort workout
Warm-up the movement with bar only.
Then sets of 5,3,1,1,5 increase load each set.
Warm-up with bar or appropriate weight.
Then sets of 5,3,2,1,3
My sets looked like this:
DL: 45/10, 135/5, 160/3, 175/1, 185/1, 190/5
Press: 45/5, 65/3, 75/2, 85/1, 90/3
Saturday, August 2, 2008
Jumprope and joint mobility
3x3 back squats at 75% to 80% max
30 muscle ups for time
120 pullups and 120 ring dips for time
(30 rounds of 4 pullups and 4 ring dips)
I did this workout Friday and did not time it. I was mainly working on just getting it done correctly and gaining strength in my ring dips (assisted of course).
Video of Muscle Ups
Friday, August 1, 2008
Thursday, July 31, 2008
Clean and Jerk
(Choose your poison for rep scheme. 3 x 3; 5/3/1/1/3; 5 x 3; or max out)
As many rounds as possible in 15 mins.
Run 400 m (yeah that is it)
Or you can do like we did. How far can you run in 15 minutes. According to Map My Run. com we got about 2 miles.
Examples of Pose Running
Great video showing the biomechanics of efficient running. Potentially offensive song at minute 8 in the video but you can fast forward through that or even stop watching at that point anyway.
Wednesday, July 30, 2008
Tuesday, July 29, 2008
Monday, July 28, 2008
Endurance athlete choose only one:
Bike - 20 mile Time Trial
Run - 5k Time Trial or 10k Time Trail (Depends on your race distance.)
Concept 2 Rower - 3K Time Trail
Sunday, July 27, 2008
Saturday, July 26, 2008
Friday, July 25, 2008
65 lbs. Thrusters (95 lbs. for men)
It was my second time doing the workout as prescribed. The first time I did it in 10:14. Today I did it in 8:00 flat. I thought I was going to throw up!!!! I am so excited I am doing the workouts as prescribed. :)
I meant to make a video of me doing the workout but I forgot to bring the camera to the park. So, instead you get to watch a great effort put forth by these amazing athletes. Enjoy
Thursday, July 24, 2008
Wednesday, July 23, 2008
Tuesday, July 22, 2008
30 - 100lb. Clean and Jerks (155lbs for men)
I did this workout Monday and finished in 13:22. I am sooooo excited that I was able to do it.
Check out the workout in action by 14 year old Kallista from CA. She has been training Crossfit for 3 years. I even met her dad/coach at the Vancouver Running and Endurance Cert and did not even know it.
Interview with Kallista
Monday, July 21, 2008
Sunday, July 20, 2008
Saturday, July 19, 2008
Friday, July 18, 2008
Thursday, July 17, 2008
5 minutes of
1 Wall Ball
2 Wall Balls
Continue climbing the ladder for 5 minutes and see how far you get.
50 - Double Unders
50 - Situps
40 - Double Unders
40 - Situps
30 - Double Unders
30 - Situps
20 - Double Unders
20 - Situps
10 - Double Unders
10 - Situps
As Fast As Possible
Wednesday, July 16, 2008
Go out and play in the yard or with the kids. Do something you enjoy.
- Feet shoulder width and toed out
- Look straight ahead
- Butt back and down
- Knees in line with and behind foot
- Weight on heels
- Arms out and up
- Use hip flexors to pull yourself down
- Keep lumbar curve
- Break parallel with thighs
- Rise without forward lean
Common Squat Faults
- Not Breaking the Parallel Plane
- Rolling Knees Inside Feet
- Dropping Head
- Dropping the Shoulder
- Losing Lumbar Extension (rounding the back - this may be the worst)
- Heels Off the Gound
Causes of the Bad Squat
- Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe.
- Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to five year odyssey for most athletes.
- Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes.
- Inflexibility. With super tight hamstrings you’re screwed. This is a powerful contributor to slipping out of lumbar extension and into lumbar flexion – the worst fault of all.
- Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat the more awareness you develop as to its complexity.
Tuesday, July 15, 2008
- 800 M run
- 5 Turkish Get Ups (R/L)
- Max reps in 2 minutes for each: Burpees and Pullups
4 rounds for time
- Run 400
- 50 air squats (or 15 loaded back squats at 85% of body weight)
Our bodies were born to squat. However, this movement has been neglected with the invention of chairs, sofas, benches, toliets, etc. We all intiate the squat movement to sit down however as soon as we hit the bottom of the chair/toliet/etc. our muscles relax and the furniture does all the work for us.
Along with this assistance we have also been told that "squatting is bad for our knees." There is no scientific evidence that supports this statement. There are movements that are bad for your knees and they are: (1) twisting under a load, (2) too much load, (3) landing unevenly from a jump, (4) impact to the knee, (5) squatting in a Smith Machine because it does not allow for proper shifts in weight. Taking your knee through a full range of motion with correct form and appropriate load will not hurt your knees.
So, why in the world should one squat?
- It improves your strength. The primary movers in the squat are the hamstrings, gluteus maximus (butt muscles), and quadriceps. However, there a many secondary muscles that play a role in the motion. The muscles in your back keep your spine in the correct position. Your core muscles in your abdominal region also provide support. In all it is a full body exercise that will make you stronger all over.
- It improves your balance. Folding under the load of your body and/or an exterior load and not falling over is important. Not only for athletes in their game but also for seniors who what quality of life. Being able to stand up and sit down with out holding on to something or running the risk of falling over is important to one's quality of life.
- Improves your endurance and work capacity. Squatting helps improve our ability to tolerate work load. Endurance athletes who train squats will see an improvement in their endurance. In non-athletes it will make just simply walking around sight seeing easier to do.
- Improves your functional mobility and active flexibility. This means that your range of motion will improve. The more you squat the deeper you can go the stronger you are the easier it will be to pick up a child, bags of groceries, manual labor, get up out of a chair, improve you overall mobility.
To be continued... Tomorrow, how to squat properly and how to fix bad form.
Check out Crossfit Vancouver
While there we also got to workout with Chris (aka. the Shepherd). Our workout consisted of:
800 M run
5 minutes of:
1 Wall Ball
2 Wall Balls
See how high you can climb in 5 minutes.
I got to 7 full rounds, Robby got 8.5, and Shep got 9 full rounds.
After that we laced up the Olympic Lifting shoes and worked up to a Heavy Snatch.
I am really new to this skill and have worked on it only a little bit. I was able to Snatch 80 lbs. in the end. As I work on my form and grove the movement better I can see the load going heavier.
Here is an example of the snatch.
After the workout we headed out to lunch in one of the Vancouver neighborhoods while Shep worked with a few personal training clients. We met back up with him to see how he runs a group class. I was impressed with the quality of form and knowledge of the crossfitter. They worked on strength and then had a short 10 minute hit with walking lunges and Sumo Dead Lift Highpulls.
From there we went out to eat and treated Shep to dinner. He spent alot of time with us today and we owe him big time. We can't wait to see everyone again. Next time we will join in on the fun of the group class.
Monday, July 14, 2008
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
16:16 was my time. Of course I was subbing inverted pushups for the handstand pushups (my feet were on the back of a bench and I was trying to get inverted as I could). Also I only got L pullups for sets 1-3. Then I went to dead hang for a little bit and by the last 3-4 rounds I was kipping the pullups.
FOD - (Food of the day)
Breakfast - English muffin with PNB and Jelly
Lunch - Buffalo burger on OatBran bread with ketchup, BBQ chips, and something else but I forget (a peice of fruit).
Dinner - Cook out a neighbors - Burger on an Onion roll, chips, potato salad, spinach salad, slice of cake with icecream, strawberries in syrup, and chocolate chips
(Thought on food: I need to clean this up if I am going to lose any weight.)
Today (Monday) I am heading to Vancouver, BC to workout with the Crossfit Vancouver guys.