Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hannahpie

In the 30 days ending Jun 30, 2012:

activity # timemileskm+ft
  O-Lifts10 7:23:00
  dancing/running/walking8 7:20:00 3.11 5.0
  Gymnastics Conditioning13 6:25:31
  CrossFit6 2:43:02 2000.0 3218.69
  Tabata Intervals3 46:00
  Basketball1 40:00
  Unspecified1 5:00
  Total25 25:22:33 2003.11 3223.69

» now

Saturday Jun 30, 2012 #

O-Lifts 1:30:00 [5]
shoes: Moccasins


100 pushups

1 @45, 2 @ 67lb, 3 @78lb, 4 @67, 5 @78 lb

Front Squat 10, 6, 5, 6, 5
Overhead squat 10, 6, 5, 8, 5
Press 10, 4, 1 (PR), 4, NO!
Push press 10, 4, 2, 5, 1
Deadlift 10, 8, 6, 5 @ 90lb, 6 @90 lb
Thruster 8, 6, 6, 6, 5 (all @45lb)

5 rounds:
handstands (10 counts)
headstand tuck

Stretch. Shower.

Convince Michael to let me carry him down the street to the hot pot buffet?

Thursday Jun 28, 2012 #

O-Lifts 30:00 [4]
shoes: barefoot

4 rounds:
Deadlift 6-7 reps @ 76.5lb
Push-ups: 20
Overhead SQuat with dumbells @22lb/hand

Tuesday Jun 26, 2012 #

O-Lifts 52:00 [4]
shoes: barefoot


set #1-2 @50lb, #3-5 @60lb
Front Squat 6,6, 4,4,4
Overhead squat 7,7,5,5,5
Press 6,6,3,3,3
Push press 7,7,4,4,4

set #1-2 @70lb, #3-5 @80lb
Deadlift 6,6,4,5,5

100 push-ups (morning)

Turkish getups: 3 sets x 6 reps
V-ups: 3 x 7 reps


Monday Jun 25, 2012 #

Gymnastics Conditioning 1:30:00 [4]
shoes: barefoot

4 rounds of:
L sit + 4 dips (8 count)
Box jumps (10)
Tuck jumps (10)
Push ups (20)

Handstand 2x(10 count)
Running: 20 min
Walking 20 min

Sunday Jun 24, 2012 #

Gymnastics Conditioning 30:00 [3]
shoes: barefoot

L-sit: 7, 10, 6, 4 (weak?)
Handstand: 10,10,15,10
Headstand: 10,7,6,7
Bridge: 8, 6,7,8
Forward Roll: 10x
Cartwheel: 5 on right.
Pistol: 3/leg

Push-ups: 80x

CrossFit 37:00 [4]
shoes: barefoot


3 rounds:


Part 2:

3 rounds:
50m sprint
20 squats

dancing/running/walking 30:00 [2]
shoes: men's house sandals


Saturday Jun 23, 2012 #

Unspecified 5:00 [3]
(rest day)

4 x 20 pushups

New thing: Do 80-100 pushups through out the non-rest day morning. Every day forever.

Friday Jun 22, 2012 #

O-Lifts 1:00:00 [4]
shoes: Moccasins

Warm-up: 4 min run +stretches

1.) Tabata Sprints
2.) 3 rounds with 67lb (11 pound increase, decreases reps 2-4 range)

Front Squat 3, 3, 3
Overhead squat 3, 4, 3 (fail)
Press 2, 2, 3
Push press 3, 3, 4
Deadlift 7, 6, 6 (w/ 78 lb)

10 minute handstand against the wall and headstand (working on pike)

Length stretches

Tabata Intervals 4:00 [5]
shoes: Moccasins

Tabata sprints 1x

Thursday Jun 21, 2012 #

Gymnastics Conditioning 1:00:00 [3]
shoes: barefoot

Leg Side swings: 25/leg
L sit on parallel bars 4x: 10,10,9,9 breaths
Handstand 4x:10,14,15,20 counts
Cartwheels: 5 each side
Eccentric Chip-ups with box 4x: 6 reps
Wall sits 4x: 20 counts
Pistol squat: 3x: 3 press squat/leg and 6x hold/leg

Isolated stretches plus splits work.

Tabata Intervals 12:00 [4]
shoes: barefoot

1.) bear crawl
2.) situps
3.)forearm plank

Tuesday Jun 19, 2012 #

O-Lifts 45:00 [4]
shoes: Moccasins

4 rounds of 7 reps: 45 lb, 56 lb, 45 lb, 67lb (3-4 rep)

Front Squat
Overhead Squat
Push Press
Deadlift:10 reps

Quad pull machine thing 3 rounds @ max effort
Kettle bell 2 rounds at 10 reps


Monday Jun 18, 2012 #

CrossFit 30:00 [4]
shoes: barefoot

Tabata: Box Jumps

5 rounds:
3 tuck jumps
3 squats
3 long jumps

3 Rounds:
30 air squats

1 round: 1:48 (much faster)
10 Burpees/50m sprint/ 10 Squats/ 50m sprint/10 situps/50m sprint

400m barefoot jog (exfoliate that gunk)

Gymnastics Conditioning 10:00 [3]
shoes: barefoot

PRACTICE for 10 minutes:

Tripod Tuck Up to Headstand
Tripod Straddle Up to Headstand
Tripod Pike Up to Headstand

Tuck Press to Handstand
Straddle Press to Handstand
Pike Press to Handstand

dancing/running/walking 1:30:00 [1]
shoes: men's house sandals

Sunday Jun 17, 2012 #

Gymnastics Conditioning 10:00 [2]
(rest day) shoes: barefoot

Walked around for an hour and then showed Michael may amazing feats of strength, flexibility, and tumbling prowess.

Saturday Jun 16, 2012 #

O-Lifts 1:01:00 [4]
shoes: Moccasins

Dynamic Stretches

4 rounds of 5-6 reps: 50 lb, the last set at 45lb

Front Squat
Overhead Squat
Push Press
Deadlift:10 reps, 3rd - 4th round with 55lb

Isolated Stretches
Forward Roll

Friday Jun 15, 2012 #

Gymnastics Conditioning 30:00 [3]
shoes: barefoot

Walking: 50 min

Dynamic Stretches:

L-sit: 4 stonger counts
Leg swings:
Handstand: 3 stronger sets of counts
Forward Roll: 10
Headstand: got left leg up for a bit

Tabata Intervals 30:00 [5]
shoes: barefoot

5 Tabatas:


dancing/running/walking 1:00:00 [2]


Wednesday Jun 13, 2012 #

Gymnastics Conditioning 30:00 [3]
shoes: barefoot


Dynamic Stretches:
Leg swings:
Hollow body rock:
Forward Roll:

Isolated Stretches:

Tuesday Jun 12, 2012 #

O-Lifts 15:00 [4]
shoes: men's house sandals

3 rounds of 5-6: 45 lb

Front Squat
Overhead Squat
Push Press

dancing/running/walking 50:00 [3]

20 Reggaeton Dancing + walking

Monday Jun 11, 2012 #

CrossFit 22:00 [4]
shoes: barefoot

5 Rounds of:
10 Burpees
15 Squats
10 Situps

2:00, 1:48, 1:48, 1:47, 1:58
This didn't feel so tough? The rep number on the sq and sit seemed too low.
Oh well, not a complaint, just glad I got it done.

Isolated Stretches: 8 min

Sunday Jun 10, 2012 #

O-Lifts 45:00 [4] ****
shoes: Moccasins

Arms felt a little done, perhaps the gymnastics warm-up isn't a good one.

3 rounds of 5-6:

Front Squat: 55lb
Overhead Squat: 55lb (right hip is buckling weirdly)
Press: 50
Push Press: 45
Deadlift: 55
Thruster: only finished 1 round, form felt wrong, am I doing this right?

Turkish Getups: 6

Isolated stretches: 10 minutes

Gymnastics Conditioning 18:00 [3]
shoes: Moccasins

Mobility Warm-up

Tuck sit to low L-sit: 5/6, 6/6, 7/7s
10 Forward rolls (perfect!)
Handstand w/ pike on wall 10, 11,12s
3-4 Backward rolls to toes-no standing


Friday Jun 8, 2012 #

dancing/running/walking 30:00 [4] 5.0 km (6:00 / km)
shoes: Moccasins

The early get up for the Visa office screwed up the whole day. Even an hour or so less of sleep and I'm headachy and lethargic. What the hell.

Was able to miraculously do 5k for time. But although I could run faster and longer my moccasin feet would have none of it, swelling and blood pooling in the top layer of the skin. Wow. Only run sprints these days, and barefoot, that or the random super slow jog for an hour, so being in socks and moccasins and running fast was too much force, friction and heat, make for soft wet feet that blister. Had to walk very awkwardly on my heels the last 200 or so m.
Big ole swollen feet now dominate my Saturday.

Thursday Jun 7, 2012 #

Gymnastics Conditioning 10:00 [3]
shoes: barefoot

Bear Crawl: 5 min, 4x50m
Mobility Warm-up

Forward Roll: worked up from 3 in a row to 6 perfect ones in a row, with plenty of headbangers in between! It felt like I achieved something today! Finally!

Backward Roll: Good on coming over head without tilting to the side, put not on pushing up to standing, kept slamming my shins/knees, need a description on the movements.

Isolated Stretches

Handstand: on poll, jacknife. i think I was 90 degrees, felt strong hold (10s hold x3)

Headstand: Felt uncentered on the head, grass was not even, wasn't as good as a few days ago, but getting easier (5s hold x3)

P-bar: Finally made it up there. Was able to complete 2 rounds of tuck holds, followed by a slow dip to the ground. Wow! Progress has been made.

Forward Roll: 3 more perfect!

Cartwheel: 2 sloppy and fast. 5 slow and perfect, legs pointed and constricted.

dancing/running/walking 1:00:00 [2]
shoes: men's house sandals

O-Lifts 30:00 [4]
shoes: barefoot

While three shirtless gangster-looking-wannabes played pool in the apartment gym/game room, I did:

3 rounds of 5 reps:
Front Squats
Overhead Sq
Push Press

7 Turkish get-ups (each side)

Wednesday Jun 6, 2012 #

Gymnastics Conditioning 30:00 [3]
(rest day) shoes: barefoot

Test Bridge Up Hold

Pick an Overhead Mobility WOD and work on it for 7 minutes

Pick a Hip Mobility WOD and work on it for 7 minutes

Re-Test Bridge Up Hold

dancing/running/walking (walking) 1:30:00 [2]
shoes: men's house sandals

Tuesday Jun 5, 2012 #

CrossFit 20:00 [4] 2000.0 mi (1 / mi)
shoes: barefoot

Warm-up: 5:00
100 Burpees for time

Didn't finish (the arbitrary goal of) 100, which is supposedly a "fail" but really not a failure at all. Turn failure into insight.

Timer Started, 10 reps felt like the natural set (10 x 10 for 100) with a 1 minute rest, but by the middle of the second set I realized I couldn't do a complete 10. So I adjusted to make 10 sets for QUALITY which means that I focused on form of the entire movement until muscle failure:

From the overhead jump to the squat, plank, and the push-up, and the reverse jump from plank to squat and then jump from squat. When I narrated the movement in my head as I was doing them I noticed how strong each piece of the movement felt, muscle failure was occurring around 5-6, but it was consistent from set to set, which means that a set of 7 is a better goal than 10. Overall, the quality of my burpee is much stronger than the first few times I did the movement. Win!

O-Lifts 15:00 [3]
shoes: men's house sandals

The hamster cage that passes for the weight room at the town's university in this town is depressing. It cost $20 to go 10 times and the daily time is from only 6-8pm (which limits me to 4 days a week). So the place is over-run with college kids and I can't comfortably run through my lifts without fear of smacking one of these kids in the head, constantly waiting to get their attention and make them aware of the presence of my bar. Annoying. Open your eyes kids! Really takes the fun out of it. Sat/Sun are quiet, guess they're all playing in the arcades then.

1 Set of 5 reps, before I had to get out of there.

Front Squat
Overhead Sq
Push Press
Thruster (with a deadlift added in there for some reason)

dancing/running/walking 30:00 [3]
shoes: barefoot

30 minutes of Reggaeton dancing

Watching and trying to emulate the moves I see on
SistersFox page! Learned about Inga Fominykh.

Monday Jun 4, 2012 #

Gymnastics Conditioning 30:00 [3]
shoes: men's house sandals

5 rounds of push-ups and pistol rolls.

Stretching + Conditioning moves

Worked on L-sit

Need to watch turkish getups tutorial again.

Sunday Jun 3, 2012 #

CrossFit 1 [3]

CrossFit 41:00 [4]
shoes: men's house sandals

Crossfit Warm-up: 8:00

WOD: 10:00
3 rounds for time: 1:17s, 1:20, 1:15
20 tuck jumps
30 sit ups

Tuck jumps got much harder after 15, don't like them as much with shoes in the gym room. Barefoot in grass is so much better. Took longer than needed rest break.

Olympic Lifts: 5 reps, 2 sets: bar, bar+5kg


Front Squat
Overhead Squat
Push Press

Gymnastics Conditioning 19:00 [2]

Saturday Jun 2, 2012 #

Gymnastics Conditioning 1 [3]

Studied about Conditioning and Progressions, chose a stretching and conditioning routine for every day practice.

8 Stretches: 30 sec each (5 minutes total)

ankle spins (15 rotations each ankle)
split progression: knee (10s), straight leg (10), slide to split (10)
froggy splits
bridge (rock at the end of 20 sec for 10 more sec)

10 Conditioning: 10 minutes
(work-up to either 10 sec for static moves, or 5 reps dynamic moves)

L-sit parallel bars (tuck)
Push-ups (just slowly through 3 positions: plank, mid, ground)
Hollow body (back touches ground)
Arch body
Forward roll
Headstand (or tripod)
Handstand (wall)
Turkish Get-ups

CrossFit 13:00 [5]
shoes: barefoot

Warm-up: 2 min jog
Dynamic Stretching: 3 min
Roll with bottle: 2 min

3 rounds for time: 2:01,2:07, 2:07

Sprint 50m
10 burpees
Sprint 50m
10 situps
Sprint 50m
10 squats

Felt like I could throw-up (almost) on the WOD today, but that just means I was pushing to the limit, which is good.

Later on I convinced Michael to let me put him through the Day 1 workout, he didn't like it necessarily, but I think he saw it's usefulness, he was faster than me too.

Gymnastics Conditioning 18:30 [2]

Static Streching: 8:30
Conditioning Moves: 10:00

Couldn't do the L-sit, cuz how the heck do I get up on the parallel bars? need to modify it.

Headstand is getting better, holding for 10 sec in tripod.

I like the new regimen for Dynamic Stretching, Static, and Conditioning Moves. Feeling more mobile and flexible. Everyday is the key.

Friday Jun 1, 2012 #

Basketball 40:00 [3]
(rest day)

Active Rest:

Really under slept for whatever reason (stayed up to late). But got results with not eating past dinner (5:30) and then eating again (9-10am) however I was hungry, but without appetite for breakfast, didn't eat enough, come 4 pm I was extremely hungry at vegetable spring roll (without nuts, only cabbage, mushroom, meat) in order to get me home then tried to eat as much as possible for the last meal of the day. Steak and chicken cooked in coconut oil. I wasn't hungry per say for the rest of the night though I wanted to eat fruit, didn't!! Coconut oil tearing up my digestion a bit, sticking with it, lowering dose/mixing with butter.

DOMs setting in from Day 7 workout.

Walked around a bunch, then played basketball after dinner.

Worked on headstand, handstand, cartwheel in the grass for about 10 minutes. Funked out my left hip on the handstand part. Weird. Need more pre-workout rolling and more post-workout static stretching.

« Earlier | Later »