Workout for Friday 2-27-09

Today is simple and short.

Warm up with joint mobility then using the blue lines do:

1. walking lunges forward
2. walking lunges backward
   
3. step kicks
4. crouch under hurdles facing one way for 1/2 the distance turn around and face the other way
5. step over hurdles facing one way for 1/2 the distance turn around and face the other way
6. carioca facing one way
7. carioca facing the other way
   
8. bear crawls forward
9. bear crawls backward

WORKOUT:
35 Burpees for time

Post your times.

Killer workout today!!

Today was fun for me as a trainer!! I get tremendous satisfaction from seeing the folks I train "get it" today we did started with the Burgener Warm Up with a pvc pipe then did the Burgener Warm Up (using a clean variation) again with a 12# med ball. Both Terri and Kee are getting better at feeling mistakes they make and making great corrections on the next rep. The workout today was AMRAP in 15 minutes of run around the basketball court once then 15 med ball cleans. Both Terri and Kee worked wicked hard, Terri got 3 rounds and Kee got 4. Great work guys!

2-23-09 Workout of the Day

Warm up
2 rounds of
10 pushups
10 sit ups
10 squats

Run 2 miles for time

Workout 2-2-09

Warm up

Go through joing mobility 2x

1x through

10 push ups

10 sit ups

10 squats

Workout:

For time - 15, 9, 6

25 burpees

25 broad jumps

2-17-09 Workout

Today will be a light day, start with joint mobility and 2 rounds of 10 pushups, 10 air squats and 10 situps.

Do 5 rounds of:
20 jumping jacks
5 pushups

Lots of stretching afterwards.

Mastery by George Leonard

I intend to read this book ASAP just from this excerpt which embodies the attitude necessary for any athlete, especially a competitive gymnast.

"Genius will come to naught or will burn out quickly if you don't choose the masters journey. This journey will take you along a path that is both arduous and exhilarating. It will bring you unexpected heartaches and unexpected rewards and you will never reach a final destination. (It would be a paltry skill that could be finally and completely mastered.) You'll probably learn as much about yourself as the skill you're pursuing. And although you'll often be surprised at what and how you learn, your progress toward master will almost always take on a characteristic rhythm that looks something like this:



THE MASTERY CURVE
There's really no way around it, learning any new skill relatively brief bursts of progress each of which is followed by a slight decline into a plateau somewhat higher in most cases than the one that preceded it. The curve above is necessarily idealized. In the actual learning experience progress is less regular; the upward spurts vary; the plateaus have their own dips and rises along the way. But the general progression is almost always the same. To take the masters journey you must practice diligently striving to hone your skills, to attain new levels of competence. But while doing so-and this is the inexorable fact of the journey-you have to be willing to spend most of your time on the plateau, to keep practicing even when you feel you are getting nowhere.

How do you move toward mastery? To put it simply you practice diligently, but you practice primarily for the sake of practice itself. Rather than being frustrated while being on the plateau you learn to appreciate and enjoy it as much as the upward surges."

2/3/09 Workout

Warm up with

Joint Mobility
2 rounds of
10 air squats
10 sit ups

Workout
As Many Rounds as Possible of:
2 laps around gym
max rep push ups

post how many rounds and how many push ups you did in each round

Monday 2-2-09 Workout

Warm up
Joint Mobility
2 rounds of
10 situps
19 pushups
10 over head squats

Practice
Swings
Swing high pulls
Snatches


Workout
10 minutes
as many snatches as possible
switch hands every 10 reps