Drylandpalooza, Fri., Nov. 20
by, November 20th, 2009 at 08:45 PM (4452 Views)
Had to spend the morning in my lil kid's 3rd grade classroom celebrating, blech, Thanksgiving. Since my kid is also against white mushy bland food, I brought in Subway for us to eat while other were forced to eat that dismal stuff. I think we were the envy of the table.
Afterward, I journeyed to the gym for the last of my big gym sessions, since taper (at least for the legs) starts tomorrow. I was feeling pretty energetic after yesterday's easy swim, so I went a bit dryland crazy. We'll see if I pay for it tomorrow.
broomstick twist, 1 x 25
side bends w/45 lb bar, 1 x 25
superman banana, 1 x 25
bicycles, 2 x 50
windshield wipers, 2 x 25
dead bugs on bosu, 2 25
back extensions w/25 lb plate, 3 x 15
elevated knee ins w/10 lb weight held by feet, 2 x 25
Dara yoga ball twist on cable machine, 60 x 2 x 15, each side
squat X press (from P90X) w/15 lb DBs, 2 x 25
one legged squats w/15 lb DBs, 1 x 10 each leg (forgot to do 2nd set)
overhead squats w/bar, 65 x 3 x 15
(LOVE these! So great for the core, but take a strong back)
narrow grip seated row, 70 x 2 x 10 fast
lying overhead tricep press, 50 x 1 x 10, 60 x 2 x 8
trap bar dead lift*, 135 x 2 x 5, 145 x 1 x 5, 155 x 1 x 3, 165 x 1 x 1, 175 x 1 x 1 (PR)
* I decided to use the trap bar that Jazz recommended: http://www.exrx.net/WeightExercises/...BDeadlift.html. I couldn't really tell if it was easier or harder than a regular bar. Might be easier on the back. I also wasn't sure what it weighed, but Jazz thought it was likely 45 lb. I was trying to PR, but regrettably did not bring my gloves. I think I could have lifted a bit more with them. Jazz somehow thinks I could get up to deadlifting 300. WTH?! I don't think I'll be doing that on my next phase of training.
twisting med ball slam, 2 x 25
box jumps on 18 inch box, 2 x 10 (jump on, jump off)
rock star jumps, 2 x 10
jump pull ups on box, 3 x 25**
** I decided to try jump pull ups instead of regular pull ups or chin ups so as not to strain my shoulder. They're still pretty hard when you do them in sets of 25 ... Here they are: http://media.crossfit.com/cf-video/jumping-pull-ups.wmv
Here's a CF discussion about them: http://board.crossfit.com/showthread.php?t=40552&page=2
ball on wall w/left hand, 4 x 25 w/2 lb med ball
external and internal rotators, 10 x 2 x 15, each side
prone scapular scrunches w/3 lb weights, 3 x 25
seated straight arm dips, 2 x 25
scapular wall slides, 2 x 25
3 position arm extensions, 2 x 15
P90X Ab Ripper:
Went home and did the P90X ab ripper 15 minute DVD. I'm getting my crunchy frog rhythm down.
In case you missed them before, the exercises are:
11 exercises--25 reps of each exercise in this order:
Bicycle-Same as in and outs but with a bicyle movement
Bicycle in reverse
Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest
Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style
Hip Rock and Raise-sort of reverse crunches
Pulse-ups/Heels to Heaven-Reverse crunches with straight legs
V-up roll ups-Similar to a teaser
Obliques-side lying lifting legs and shoulder up at same time, kind of an oblique crunch
Leg climbs-lying on back one leg bent, one leg extended rolling up to top
Mason twist-Oblique twists done VERY quickly with legs raised up off the floor
My little one was off on a sleepover. So after I was done driving teenagers around, I went to the pool and did an LSD recovery swim to loosen up.
800 variety swim, kick, drill
6 x 50 @ 1:15
odds = 25 back shooter + 25 Chaos lead arm body dophin drill
evens = 25 easy speed fly + 25 EZ
6 x 50 @ 1:15
odds = 25 side shooter + 25 Chaos lead arm body dolphin drill
evens = 25 nasty long breaststroke pullout + 25 shooter to 15 meters
Total: 1500 meters
hottub & steamroom
I'm breaking my chard fast tonight and having some champagne for my anniversary later. I think the abstinence during the week and imbibing on the weekend is a good plan for me.
I'm going to stick with taking tomorrow off, even though I know I'll likely have next Thursday off as well. I just hope I don't have trouble finding a place to swim that's open next week. I may have to bring the power wheel to Pittsburgh even though Jimby is skrt of it.
Had a funny conversation with 5 teenagers in the car today heading to their second practice of the day. They were discussing various sets, including their coaches recent obsession with holding 8 seconds off your 100 free PR while going on 100s on a 1:15 interval. Yikes ... I mentioned I did 5 x 75 @ 3:00 yesterday and they all hooted and hollered. Then one of the girls asked me my 50 free time, and that shut them up. Good thing they didn't inquire about that pesky 200 free.