3.13.09

GB WOD-

4 Rounds:

10 Cast Wall Walks

(I couldn't do 10 in good form so I did 7/7/6/6)

30 Sec. Wheels

(I couldn't do wheels on my feet so I tried the first set on my knees, and then the other sets I did Wallabys)

30 Wall Runs

(I couldn't do these close to the wall, so I set my hands out further and straddled my legs, did 20 instead of 30)

These workouts are definitely humbling!

Later:Ran 5 sets of stairs (202 stairs per set)= 1,010 steps

2 Rounds-

10 V-Ups

10 Lemon Squeezes

10 Side Arches each side

20 Arch-Ups

60% of 60% of pullup max: 3/3/2

3.14.09

Half "Angie"

For Time: 15:05

50 Pullups

50 Pushups

50 Situps

50 Squats

Lots of foam rolling and stretching.

3.11.09

Gymnastics Class:

Lots of warming up and stretching
Roundoffs x10
Front Handsprings x15
Monkey Vault x10 (much better this week!)
60% of max pullups: 5/5/4
Obstacle Course: have video, will post tomorrow..

Me doing a monkey vault:

3.10.09

GB WOD:

Perform the following:
3 sets: 1-3 XR Strap HSPU to 1-3 Bulgarian Dips to 1-3 MU Transitions to 1-3 Bulgarian L-sit Pull-ups to BL to FL
3x5 Tick Tocks

Finish with 2x10 Wall Extensions

Since I can't exactly do anything consecutively on the rings, I broke it up into modified movements, one after another.
Here's what I did:

3 Rounds-
R1=HSPU on parallettes w/ band assistance and a bit of a spot 3x/R2=on rings w/ band assistance and spot 3x/R3= same as R2 2x
Bulgarian Dips 2/2/2 (this was my first time doing these so they weren't that great..)
MU Transition w/ band assistance 2/1/2
Bulgarian L-sit Pullup R1=1 on my own, 2 spotted/R2=1 on my own/R3=3 spotted
Tucked BL 1/1/1
Tucked FL 1/1/1

Seeing as how this workout completely fried my upper body (and was also extremely humbling and frustrating) I didn't do the tick tocks after my 3 rounds. The "ring series" was plenty of strength work for me today, I would have needed a spotter and I'm guessing that the tick tocks would have been hideously poor form.

2x10 Wall Extensions

3.9.09

GB WOD:

Complete four rounds: (what I did in parentheses)
10 Hopping HeSPUs
(Single rep Handstand Hops- see video)
30 seconds under-grip HLL
(7,9,8,8)
40' Senders*****I twisted my ankle playing basketball yesterday so I didn't do senders, instead I did-
(20 calf raises, 20 squats)

Finish with 2x60 seconds seated toe point stretch
(Did not do this because of my swollen and sore ankle..)

20 Kipping Pullups
Max Reps Strict Pullups x3
set 1= 9
set 2= 8 (see video, tiny kick at the top of #8, call it 7 if you must)
set 3= 6



oops, i meant to post me doing HS Hops, but that's Ramman!

Here's me:

3.7.09 & 3.8.09

Saturday:

4 Rounds-
Row 500m
10 Pushups
Stair Climb 10 floors
20 Squats

Sunday:
1 Hour Basketball Game

**** MONDAY: GETTING BACK ON THE GB TRACK (missed some of the wods last week)****

3.5.09 & 3.6.09

3.5.09- Rest day, put my back out pretty good.. in pain..

3.6.09- Back feels a little better but still resting.. need it to feel better tomorrow so I can catch up on my missed GB WODS!

3.4.09

Went to gymnastics class:

Long warmup with lots of stretching
Cartwheels x10
Roundoffs x18
Front Handsprings (into port-a-pit) x8
Monkey Vault (more like attempts- these were so incredibly bad today, very frustrated) x10
20' Rope Climb x1
2 Muscle Up Attempts
3x3 Spotted Muscle Ups (felt weak today)
3x5 Spotted Handstand Pike Press
3x5 Spotted Full Range HS Pushup on Parallettes

3.3.09

Kettlebell WOD:

5 Rounds for time-
10 Swings- 16kg
10 Clean and Press (5 each arm)- 16kg first set, dropped to 12kg for the rest
10 Wall Ball Substitute

17:32

3.2.09

GB WOD:

3 Rounds- (what I did is in parentheses)
1 Planche + 5 Muscle Ups
(frogstand) + (set 1=5 band assisted, set 2=2 attempts & 5 assisted, set 3=3 attempts & 5 assisted)
1 BL + 5 HLL
(tucked BL) + (5 HLL)
1 FL + 5 L-sit Lifts
(tucked FL) + (5 not-very-good L-sit Lifts)

Later:
Ran Broadway Stairs (202 steps)
4 sets in 17:57

*Ab Routine
Here's one of my muscle up attempts for the day: