Group

03-18-2009

Scorpions-Hip crossovers-Glute bridge-Glute marching-Walking lunges with pelvic tilt-Low lunging-Deck squat+squat thrust+sidekick+jump

30 minute set

100 2 h swings

75 bw squats

50 see saw press

25 step ups with 2 kbells 

2 minute rest

1 minute full plank

1 minute half plank

1 minute table top

Tonight I decided to do a few TGU's.  I haven't done any for some time.  I warmed up with light weights.  I grabbed the 88 and cracked out a couple left and right.  No sweat!  I went for the money and grabbed the 106!  I did a nice, smooth TGU with my right like I had done it many times before but I hadn't!  My strength and stability have gone through the roof  due to my GS training.  I'm eager to try the left when it heals up all the way and the tendinitis is gone.  

St. Pat's

03-17-2009

Team Spartanic adds another member!  Eric has committed to train for the AKC Classic in November.  Do you think Las Vegas being the site for the comp had anything to do with it?  Justin is on board as well.  Our war party will inflict considerable damage in Vegas!

Jerks 1 minute L+R

15 bw squats

Jerks 2 minutes L+R switching on the minute

15 bw squats

Jerks 3 minutes L+R switching on the minute

15 bw squats

5 minutes rest

2h swing 1 minute

15 sit ups

2h swings 2 minutes

15 sit ups

2h swings 3 minutes

15 sit ups

 2 minutes rest

Rack hold 1 minute L+R

Overhead hold 1 minute L+R

Cool Crossfit WOD

Donkey Kong

21-15-9

Burpees
Crossfit kettlebell swings
Box hops

The GS training helped me get through this gem of a workout with minimal rest.

Time to mix it up now that the Arnold is over.

10 2H heavy swings 106lbs kbell

05 L/R heavy jerks 88lbs kbell

05 heavy squats 2/53lbs kbells

1 minute rest

5 times through

5 minute rest

5 minute alternating swings with moderate weight

2 minute rest

5 minute snatch set switching at the half

It's a group thing

Warm Ups

scorpions, hip crossovers, glute bridges, glute marching, walking lunges/hip tilt, low lunging, cossacks, deck squats adding squat thrust then side kick L/R then jump 

The Workout

25 2 H swings

5/5 clean and press

05 bottoms up squat

15 figure 8's

5/5 racked lunges

10/10 cleans

5/5 floor press

15 overhead to knee

20 russian twist

25 alternating swings

1 minute rest

3 times through

3 minute rest

Abs

Seated:

knee ups

leg lifts

spreaders

circles

Lying:

leg lifts

flutters

6 inches

6 inches, open, close, 12 inches, etc...

Freakshow day 2

After getting some much needed sleep, today is our day.  This will be a day of learning for us.  We made a lot of mistakes but we now know better.  The crowds were immense and the freaks were infinite.  The day was long and stressful.  Kim and I did not compete until late afternoon into evening.  Despite the fatigue due to adrenaline and waiting around we both received silver in our respective weight classes.  

Freakshow day 1

I can sum it up in 3 words, testosterone and silicone!

There are some normals there like myself who train for pain and not for vanity.

Today is the big day, 10 min double lccj with 2/24kg bells.