REST DAY
Those who have their Athletic Skill Standards charts: aim at one thing you do not have and get it.
Swings are a great exercise for the hips, stomach and lower back.
They can be done with a dumbbell, weight plate, sandbag, or
kettlebell to give a couple of ideas. To perform a swing, the athlete
starts in an athletic stance, weight in the middle of the foot and
implement hanging at arms length between the legs. Chest is out and
lumbar curve is in place. Start by extending the hips and coming to a
standing position. The arms do nothing but hang on at this point.
The implement should fly away from the body slightly after the hips extend.
As it comes back, absorb the momentum by lowering to the start position.
To get the implement to go higher, extend the hips harder and faster.
Make sure as you go higher to keep the chest up and weight in the hips.
The implement will "pull" you forward in the downward phase of the
movement if you do not keep this posture.
Laura R., 1 pood Kettlebell swing
had to catch up. No rest .
did 2x cfwu - squats
3 rounds of
50 double unders
75 squats
32 mins
Posted by: rangerdan | Thursday, September 20, 2007 at 08:31 AM
5k--30:21
Love the taped up hand in the picture! It took a half bottle of wine last night to get up the courage to do the salt thing to my ripped callous. Whoa! Not sure I'll ever do that again.
Posted by: Laura | Thursday, September 20, 2007 at 08:39 AM
look at those quads Laura! you go girl!! and the tape-- way hardcore!
Posted by: ali | Thursday, September 20, 2007 at 01:30 PM
4:10 800m run
worked on kipping til there was unbearable ripping....
and no, not yet.
but i will!! oh yes..... i will!
no more i can't's.
meanwhile- while my rips soak up the deliciousness of salt, i'll work on such things as 'opening up my hips', 'kicking down at the air', getting angry and aggressive, and having a blast in the process.
p.s. second time around- salt hurts like !(^&$^%&*# but it works! the pain only last 5:23 minutes. yes, i timed it. i'm a dork.
Posted by: ali | Thursday, September 20, 2007 at 06:20 PM
1:54:08 400 m run
1:49:30 50 squats
worked some on kipping. not enough to need salt.
ran suicides today with Tab's volleyball team and did twenty squat jumps becouse they are al to shy to call for the ball. i'll make sure that changes, burpees are more fun.
ali, you are a dork, but that's why i like you!
Posted by: momo | Thursday, September 20, 2007 at 07:41 PM
okay, i guess i did enough kipping that i forgot how to spell. i need to work on posting next rest day!
Posted by: momo | Thursday, September 20, 2007 at 07:43 PM
10# sledge tire strikes 100 R/L 5:38. did that as a warm-up then did 50 single unders and pyramid of burpee's 1-10 and then back down the pyramid 10-1 with the 50 single unders between each burpee interval. 13:34. Way to go girls!
Posted by: Luke | Thursday, September 20, 2007 at 10:02 PM
I Practiced on my level 2 skills
Bench Press:105# max
Handstand Hold: 52 seconds. Is this supposed to be un-supported for level 2?
Deadlift: 150# max
I also did 60 minutes of yoga.
Posted by: Jessica | Friday, September 21, 2007 at 09:42 AM
trying to get some of my level 3.
Bench press 225# goal 250#
Deadlift 345# (every plate I had) got multiple reps goal 400# need more plates
Form felt good on deadlifts
also been working on handstands every night.
Next will be perfecting the kip.
Posted by: Bart | Friday, September 21, 2007 at 01:45 PM
Bench 7X3
175*185*185*190*190*190*195(f)
Posted by: Jeff S. | Friday, September 21, 2007 at 05:10 PM