Started off with some deep weighted squats and foam rolling with the rumble roller to help my left glute and right knee continue rehab. Then the RKC mobility cycle (halos, neck mobility, shoulders, elbows, etc) did the 20 minute portion of this workout from Tracy Reifkind and loved it!
I really want to get into using a gymboss more for intervals, and this really allowed me to feel the 15 second intervals, and how much work was possible within them. I did it with a 16kg today to get a feel for the timing. I'll most likely try it all the way through in a few days with the 16 again, then move to a 40lb or so, just to make sure I'm not utilizing my shoulders at all. I definitely got a nice float at the top of my swings, and enjoyed getting into the transfers and feeling that weightless moment when I could just switch grips without an issue. Also really worked on my breathing, which is a big one for me. I always forget to breathe!
Once we're moved and settled I'll work on videotaping some of my practice sessions to explain better what I am doing, but for now, no one wants to see my messy pre-move apartment. I'll have to get a few shoots in our new apartment in the outdoor courtyard, it looks like Hogwarts!
Now for some PVC pass throughs, a shower, and work!
Showing posts with label training log. Show all posts
Showing posts with label training log. Show all posts
Wednesday, September 21, 2011
Thursday, September 15, 2011
First Steps
Did a lot today. Had an important conversation with my friend Rich about my direction and the direction of Mountain Strength CrossFit, took a long introspective walk, got a mani/pedi, ran some errands (quarters for laundry tomorrow) and realized that today is just the first step. So I grabbed the gymboss, did a joint mobility warm up, and went through:
6 rounds of:
30 seconds - 10 2 handed swings for form, nice and slow, working on the "float" at the top
30 seconds - Plank position hold.
I had considered only 5 rounds, but I felt as though I was holding the planks well. It only took that last round for me to really feel my abdominals and glutes fighting with that plank. Which obviously means... more planks!
The big goal here is to hold the plank as I would a kettlebell in the cleaned position. Rib cage locked in, glutes tight, elbows and forearm as one with the side of the body, abs and quads tight, and lats pressing back and down into my back pockets. These felt good. I need to take care to park the kettlebell after swings correctly and complete the back swing as instructed so no one knows that you're stopping until you park that bell.
Now to get ready for work!
6 rounds of:
30 seconds - 10 2 handed swings for form, nice and slow, working on the "float" at the top
30 seconds - Plank position hold.
I had considered only 5 rounds, but I felt as though I was holding the planks well. It only took that last round for me to really feel my abdominals and glutes fighting with that plank. Which obviously means... more planks!
The big goal here is to hold the plank as I would a kettlebell in the cleaned position. Rib cage locked in, glutes tight, elbows and forearm as one with the side of the body, abs and quads tight, and lats pressing back and down into my back pockets. These felt good. I need to take care to park the kettlebell after swings correctly and complete the back swing as instructed so no one knows that you're stopping until you park that bell.
Now to get ready for work!
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