Tuesday, February 26, 2008

2/26/08

2/25 taught yoga. Good groove to tonight's practice.

2/26 Light to work out DOMS
1Hsw
FrSquat
Slingshot
C&P
Halos
Shrugs
30 seconds everything Repeat X 5

Sunday, February 24, 2008

Peca-sore-us

2/24/08
...and traps too.
2mile walk/dogs @park.
Hit the sauna.

Saturday, February 23, 2008

2/23/08

2HSW 50 20kg
1HSW 2(10+10) 20kg 3 (10+10) 16kg
Flip squat 2 mins. 12kg
Slingshot 10/10
Pullovers 3 (10) 16kg
Back on our feet for...
Gauntlet: Dbl. Deadcleans (done twice)
2x24 kg 1,1
2x20 kg 1,1
2X16 kg 5
2x12 kg 5
2x8 kg 5
Rack 1x24 kg walk 30 secs l/r
Off 2 benches Deadlift
24kg 3(10)
32kg 2(10)
TGU just 12kg for however long in took other person at the DL station
Snatches 16kg 2(10/10) 12kg 15/15 8kg 10/10 5/5
Halos
Double presses 2x12 1x5 groove 2x16 5/4/3/2/1
Taught yoga before and 1 KB class after.*last Saturday at this locale*

Tuesday, February 19, 2008

2/19/08

2/18 Teach yoga. Semi-restorative. Bolster,blocks,belts.
2/19/08
KB practice w/class
jm,walk side squat,various hip openers
50/50 done in sets of 10 w/an 8kg
24 minutes
Was easy. No pause. No ppress... strict mp instead. good opportunity to focus on scap. retraction w/light bell.
Other ladies completed in 35 mins. Awesome work!! Some were switching to 12 kg for dead cleans and jerks.
Everyone left practice refreshed and relaxed.

Saturday, February 16, 2008

Cabin fever

Friday afternoon Mysore style Ashtanga: to Navasana+finishing sequence.
Saturday teach Yoga 1-2: Eased into practiice with chest/shoulder openers,some JM for ankles and wrists, then Utthita Trikonasana variations with chair. Focus on extending out through the crown of the head,creating length in the spine and rolling chest open. Create stable base with toes/feet/legs,etc. Finished with Vapariti Dandasana + counter pose (both w/chair) and on to resting asana of your choice. Legs on chair with sandbags a fav.

KB Class Level 1
Working out kinks from Tuesday's metcon
JM+Katie type warm ups
Slingshot
Halos
Arm bars
TGU 5 mins alt. sides *everyone's technique is super neat on these.solid.
dblclean 2bells to rack press to OH walk 15-30 secs. working on tight shoulders,chest as well as stability.
2HSw 20 Combo x3
1Hsw 5+5
Jerks refining technique
Snatches 10/9/8/7/6/5/4/3/2/1 everyone got as much time as needed
Rows of knee 5/4/3/2/1
TGU 5/5 alt sides
Rest in sphinx,fill in logs,talk about flexibility/mobility and challenges and improvements w/clients.

KB Class Level 2
Similar to above. No snatches or no second set tgu's.
Seated press
Single leg DLs
Negative presses looking for leaks.

Thursday, February 14, 2008

Cold and crunchy

Monday taught yoga while the snow fell.Stayed out on X-C skis till midnight. Nice snow pack on roads and able to groom my own trail through the park to make a loop. It was relaxing to watch the ski tips punch through the powder. Snow day Tuesday. Yes! Taught Kbs and worked out the kinks from Saturday's 50/50.
Today I plowed through 50/50 with the 12kg again but this time as 10/10 through 5 times. Set the Boss for 40 minutes. Completed time: 36:42. By round 3 I felt warmed up and,of course, I had rushed up to that point, so round 4 I tried to slow down to pace the breathing. Bullied through 5th round. Push presses are...not. Still MP with a hop. Jerks are good and I like finishing off the rounds with those. Rode out the clock with overhead holds.Woof.
My impression is that the frequent transitions from lift to lift contribute to speeding and inefficient breathing,at least for me,today. Good practice.

Monday, February 11, 2008

Snow

2/11/08
Finally-real snow. Currently it is beyond perfect for X-C skiing. Taught yoga and slid home to get my gear on and slide some more. Quiet,white,bright. Have not seen snow like this for some time in Louisville and I intend to get out in it.

Saturday, February 9, 2008

2008 February...the new October

2/7/08
50/50
8kg 28 minutes
50/50 reps all up to pushpress. Ppress more milpress & those and broke down as 20/15/15.
jerks 20/20/10. Jerks were great fun.

2/9/08
Taught yoga 1hr 15mins.

50/50
12kg 35 minutes
20/20/10

Okay-I'm keeping a log now. August was the start of a new school year so a couple months to dial in the schedule. Currently teaching 2 Yoga classes per week and 3 KB classes + private classes occasionally. September my Chesapeake Bay Retriever began his decline. He enjoyed a couple upswings but mostly I was doing 70+lb Zerchers from floor level to get him outside and then stabilizing him for the necessaries. He was a good old boy and stubborn as hell. October 20 morning he let go then I went to teach yoga,then KBs and on to David Swenson workshop. Guthrie was not my first dog ( I grew up on a farm) though the first I'd had/chosen since a puppy. He went backpacking with me and hated it when I climbed. He loved swimming and diving for bricks and rocks. I guess he could hold his breath as I clocked him 20 secs. head under water searching for the "right" rock. He also loved snow and cold weather as I do.
My KB students continue to inspire me! More posts and pics of them to follow! Thank you for checking in again.