velocitysports

Rockin' the bear crawls

Blog Posted by kitt at 12:29 on 10 September 2008

This morning's workout was two rounds (yeah, Breanne's going easy on us) of:

50 kettleball swings
40 overhead thrusts
30 situps
20 pushups
10 burpees
5 lengths (20m) of bear crawls

We had only two rounds because previous classes couldn't finish three rounds of the workout. Clearly Kris isn't in the class. There was a new girl in the class, who received a jolting introduction to Velocity. I'm not sure why anyone starts in the morning classes with Breanne, as tough as she is. It's like jumping into ice cold water just after waking up under a pile of warm comforters. The day after you learned to swim.

They should just have new people come in the evenings. More likely to retain new customers that way, instead of the morning workouts scaring them off.

Yeah, so, I'm finally able, if I warm up both slowly and enough, to run again. The transition from not being able to run and being able to run was really abrupt. I managed to jack my achilles on the last day of the Canyon trip, running up a sand hill "because it was there" (yes, the actual answer to Kris' question, "Why would you do that?"), so wasn't expecting to run for another six weeks again. However, lots of stretching, sandals, walking, more stretching, heat and ice, and what do you know, I managed my return to ultimate, though still no heavy impact plyometrics (box jumps and jumping jacks are still out).

So, on the warmups this morning, I was able to run at my 100% and keep up with Kris for the first three steps of the 100% warmup runs. Of course, when he runs the 100% at 82%, I can almost keep up, too.

I managed to complete the first set of kettleball swings in one go, all 50 in a row. The second set was 15, 29 and 6. The overhead thrusts, even with the lightest bar, I had no hopes of doing in one set. I opted for four sets of 10 for both rounds. The situps were easy, no problem there. The pushups I had to do from the knees, having exhausted my arms in the thrusts. And the burpees? Oh good lord, I was barely jumping in the second round. The first round's burpees I did fairly well, but still did the pushup part from my knees.

Now, the bear crawls, oh, boy, there I SHINED! I am at a serious biomechanical advantage on bear crawls, let me tell you. Never before has a long torso been so desirable! Two hands and two feet on the floor, facing down (facing up is a crab walk), move forward on all fours. With the short legs, my butt doesn't stick up waaaaaaay in the air like, say, Paul's or Kris', and I'm able to practically jog down the turf on all fours, limited only by how fast my hands can ove. Breanne can actually sprint on all fours, which I'll have to build up to. My bear walking pace, however, is as twice as fast as everyone else's in the class.

Rock on, long torso!

Velocity this morning

Blog Written with a loving hand by kitt some time around 11:26 on 8 September 2008

This morning's workout was five rounds of

Run 8 lengths of the track (or 8 x 50m for a total of 400m)
30 box jumps
30 squat wall ball tosses

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This morning's velocity

Blog Written with a loving hand by kitt some time around 11:25 on 5 September 2008

15 overhead thrusts
20 m walking overhead lunges
15 overhead squats
20 m walking overhead lunges
Run 6 lengths (240m in 6x40m shuttles)

4 rounds

Velocity today

Blog Written with a loving hand by kitt some time around 12:10 on 15 August 2008

Today's workout at Velocity was four rounds of decreasing reps of:

Plank position hand walk
Kettleball swings
Overhead push press
Box jumps
Run 4 lengths

Sets were were 21, 18, 15, and 12 repetitions. Well, except the plank position hand walk and the four lengths of running, which weren't decreasing.

The plank position hand walks were done along a row of medicine balls lined up along ten yards, spaced a bit over a yard apart. Starting in a plank position (a pushup position), hands just to the left of the first ball, hand walk to first ball and put both hands on the ball, then continue walking to put both hands to the right of the ball. The trick is to move your feet along with the sideways hand walking. One round is done walking to the left, the next walking to right.

The kettleball swings are the same as normal. The overhead push press was same as normal, as were the box jumps and running four lengths.

The workout was a good combination of upper body and lower body workout.

First returned workout

Blog kitt decided around 11:33 on 8 August 2008 to publish this:

Today's workout was 4 rounds of:

10 overhead squats
10 overhead backward lunges
20 barbell rollouts
2 suicides sprints of 5m-10m-15m-20m

The overhead squats were normal.

The backward lunges were done holding a barbell overhead, stepping backwards.

The barbell rollouts were freaking HARD. Start on the knees, with hands shoulder width apart on a barbell with light weights on them, used as wheels. Start in a tucked position, then roll out to a plank position, then roll back to a tucked position. I didn't make it out to a plank position in any of my rollouts.

I ended up biking the suicide runs, being unable to run yet.

Velocity, sans Kris, with Paul

Blog Posted by kitt at 11:28 on 18 June 2008

I went to this morning's workout without Kris. For reasons I don't understand, hard workouts make me sore starting less than 12 hours after the workout ends, but Kris doesn't start feeling soreness until 24 hours after the end. Of course, this means that he's still sore two days after the workout, and I'm on the way back to full recovery.

So, he was tired and sore, and I really wanted to go. Paul goes Wednesdays and Fridays, so I was motivated to go. Honestly, I'm sore, too, but consistency is key, so go go go!

This morning's workout was four sets of reducing reps of

Overhead barbell squats
Side to side hurdle jumps
Swissball rollouts
Handstand pushups
Run 4 lengths (50m each)

Reps were 21 18 15 and 12.

The overhead squats were done with a barbell held overhead, so that the arms were straight and the bar was directly over the head. I originally thought the bar plus ten pounds would be fine for me. After three squats, I was sure I was wrong. I dropped the weights and just used the bar. I had problems keeping the bar directly over my head. I kept holding the bar slightly back, which allowed me to lean slightly forward, the bane of my squatting existence. I struggle to work the right set of squatting muscles every time, and compensensate by leaning forward. Such muscle weakness shows in my marking, too, unfortunately, so these lifts are important for me to perform right.

The side to side hurdle jumps were at two heights: 12" and 6". I did the first three sets at the lower height, once again because my knees have been achy, but also because my legs were (are) still exhausted from Monday's workout.

Today's swissball rollouts were different than Monday's rollups.. The rollout was started in a plank position with the ball under the arms, which were bent (e.g. with arms resting on the ball). The ball was then rolled backward to the point where only the hands were on the ball. The butt needs to go up into the air. That's one.

None of the four of us at class were able (well, willing in the case of Breanne) to do the full handstand pushups against the wall. I remember doing them with Gino, but I had a spotter when we did them. Instead, we put our feet on a jump block, and angled ourselves so that we were as close to the block as we could be, essentially doing a handstand pushup, but with greater range of motion since we had less weight on our shoulders.

I wasn't able to run the runs full out, so I had to settle for a fast, first five steps.

I am way sore. While I rather like the sore feeling, I don't like my achilles hurting as much as it has over the last few days. It's really starting to bother me a lot.