Training Log Archive: Animal-OIn the 7 days ending Oct 19, 2013:
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Thursday Oct 17, 2013 #
Physio 19:00 [3]
side leg lift - 30 --- with red TheraBand
open clams - 30 --- with red Theraband
crab walk - 5 steps x 10 --- with red Theraband at feet
30 hip dips
4 pistol squats !!!! each leg
10 bridges - each side (with butt dip)
PiriFormis stretch - 40s Feeeels gooodd!!
+30 calf raises (slow - 3sec+ at top)
+100 toe steps
open clams - 30 --- with red Theraband
crab walk - 5 steps x 10 --- with red Theraband at feet
30 hip dips
4 pistol squats !!!! each leg
10 bridges - each side (with butt dip)
PiriFormis stretch - 40s Feeeels gooodd!!
+30 calf raises (slow - 3sec+ at top)
+100 toe steps
Wednesday Oct 16, 2013 #
Cycling 32:00 [3] 9.3 km (3:26 / km)
Beresford --> Academy of Lions --> Elm
Cross training 25:00 [5]
warming up, with air squats and core (bananas and supermans!)
17 min of high intensity training:
3 series of max reps 1min each station (with 1min rest after 5 stations)
- squat +15 pds dumbell ( ?, ? , ? ) ---don t remember the count
- ring rows (17, 17, 15)
- side box jump over (~30 full cycles each time)
- push ups (12, 11, 9)
- Russian Twist ( ~55, 50, 45 )
I sweated so much! i was dripping everywhere... (the girls did not approve) haha
17 min of high intensity training:
3 series of max reps 1min each station (with 1min rest after 5 stations)
- squat +15 pds dumbell ( ?, ? , ? ) ---don t remember the count
- ring rows (17, 17, 15)
- side box jump over (~30 full cycles each time)
- push ups (12, 11, 9)
- Russian Twist ( ~55, 50, 45 )
I sweated so much! i was dripping everywhere... (the girls did not approve) haha
Note
soreness setting in....
Tuesday Oct 15, 2013 #
Physio 20:00 [3]
Felt IT band again this wekend, so the physio is back.
side leg lift - 30 --- with red TheraBand
open clams - 30 --- with red Theraband
crab walk - 5 steps x 10 --- with red Theraband at feet
30 hip dips
3 pistol squats
10 bridges - each side (with butt dip)
Love this Guy!!
http://www.youtube.com/watch?feature=player_embedd...
PiriFormis stretch - Feeeels gooodd!!
+30 calf raises (slow - 3sec+ at top)
side leg lift - 30 --- with red TheraBand
open clams - 30 --- with red Theraband
crab walk - 5 steps x 10 --- with red Theraband at feet
30 hip dips
3 pistol squats
10 bridges - each side (with butt dip)
Love this Guy!!
http://www.youtube.com/watch?feature=player_embedd...
PiriFormis stretch - Feeeels gooodd!!
+30 calf raises (slow - 3sec+ at top)
Cycling 29:00 [3] 8.1 km (3:35 / km)
Beresford to Elm... happy to be on the bike... it was a nice day!!
:)
my lights are now charging, as it will be dark when I go home!
:)
my lights are now charging, as it will be dark when I go home!
Cross training 40:00 [4]
We started with squats, I didn't know what my max squat is, so i just added 20 or 10 lbs each round.
I finished with 5 reps at 125 lbs.
then the WOD:
reps 10-9-8-7-6-5-4-3-2-1
Toes to bar (but I did knee ups on the rings). My hands could not withstand hanging from the bar that long! i can only do a few actual toes to bar.
then handstand push ups, I tried to do these on the box head down but it was very hard for me and I was afraid of hurting myself. SS suggested I simply do normal push ups on a box, and that worked much better (although still very hard)!
It was fun, but I felt very tired! ! (physically)... progressing through this WOD was difficult. Finished last, dragging my feet, only cause i had nothing in the tank.
I finished with 5 reps at 125 lbs.
then the WOD:
reps 10-9-8-7-6-5-4-3-2-1
Toes to bar (but I did knee ups on the rings). My hands could not withstand hanging from the bar that long! i can only do a few actual toes to bar.
then handstand push ups, I tried to do these on the box head down but it was very hard for me and I was afraid of hurting myself. SS suggested I simply do normal push ups on a box, and that worked much better (although still very hard)!
It was fun, but I felt very tired! ! (physically)... progressing through this WOD was difficult. Finished last, dragging my feet, only cause i had nothing in the tank.
Cycling 32:00 [3] 9.3 km (3:26 / km)
Elm --> Academy of Lions --> Beresford
Monday Oct 14, 2013 #
Note
(rest day)
rest REST day... was pretty sore after the weekend.
:)
:)
Sunday Oct 13, 2013 #
Orienteering 2:24:00 [5] 10.0 km (14:24 / km)
oh so terrible I was!!
:)
up date soon.
:)
up date soon.