These are from the past two weeks or so:
1/30/09
Misadventure as written to Jason in my email:
"The Protege got stuck on a patch of ice on a flat piece of land in the State Game lands area. Then about an inch of snow came down in 15 minutes. I managed to free myself then got stuck again on the road....Flat Road!!!! After an hour and a half total of throwing floor mats, towels, sticks, heaving the car while its in neutral, even jacking it up and throwing some ballast under the tires, a park ranger pulled up, and a tap with the Expedition I was off. So Murphy was a little jacked that his promised hike failed so I decided the golf course that has come to be my playground would suffice. The snow was up to his chest at parts so I had to clear a path for him as I ran. I found the fitness trail the rings are in good shape the pull up bar is low for me.
(WOD)
I would estimate the distance around 2.5 miles covered in an hour across varying terrain and calf deep snow at times.
1/29/09
Run 1 mile on a dreadmill 7:30
Thrusters 30lb - 10
Pushups -20
Pullups 5- 10
Deadlift 15 @ 135 lbs
Everything but the run 5 X through
1/21/09
Punch Press 15 each
2.5 Min rack hold each hand
See Saw Press 30
Russian Twists 30
Snatch 5 min each arm
Shredders
Unknown Date but this was a good one
10-9-8-7-6-5-4--3-2-1
LCCJ
Double Rack Squat
Box Jump
Burpee
Ball Slams
16kg KB Used
Saturday, January 31, 2009
Saturday Workout 1/31/09
1/31/09
10 Minute Alternating Swings
--3 Minute Rest
10 Minute Jerk
--3 Minute Rest
10 Minute Clean
--3 Minute Rest
10 Minute Chair Press
--3 Minute Rest
------5 Minutes Each Hand 1 Hand Switch for all exercises-----
5 Minutes of random Ab work
Warm Up
Rotations Head to Toe
Deck Squat to Push Up
Deck Squat to Kick Outs
Lunges
5 TGU's
I felt strong for the swings I used the 16kg for the rest 20kg
The chair press was more like the chair rack just a matter of survival.
In the pursuit of my gymnastic dream I attempted some hand stands I think it is a matter of courage to get my legs up. To build my pride I did some cart wheels.
10 Minute Alternating Swings
--3 Minute Rest
10 Minute Jerk
--3 Minute Rest
10 Minute Clean
--3 Minute Rest
10 Minute Chair Press
--3 Minute Rest
------5 Minutes Each Hand 1 Hand Switch for all exercises-----
5 Minutes of random Ab work
Warm Up
Rotations Head to Toe
Deck Squat to Push Up
Deck Squat to Kick Outs
Lunges
5 TGU's
I felt strong for the swings I used the 16kg for the rest 20kg
The chair press was more like the chair rack just a matter of survival.
In the pursuit of my gymnastic dream I attempted some hand stands I think it is a matter of courage to get my legs up. To build my pride I did some cart wheels.
Thursday, January 29, 2009
The begining
Hello,
My name is Justin and this is my blog. I am new to this blogging thing. I plan to use this to document my workout regimen and other things here at my new locale State College PA. Spednastics you ask? Well that is the name for my attempts at gymnastics maneuvers . It is truly special. I would like to thank Jason and Kim for inspiring this venture and the naming of this blog. I would also like to thank Eric, Steve, Pedro, Craig, Faith, and the rest of the Martials Arts Sports Complex gang. (http://www.masc73.com).
Justin
My name is Justin and this is my blog. I am new to this blogging thing. I plan to use this to document my workout regimen and other things here at my new locale State College PA. Spednastics you ask? Well that is the name for my attempts at gymnastics maneuvers . It is truly special. I would like to thank Jason and Kim for inspiring this venture and the naming of this blog. I would also like to thank Eric, Steve, Pedro, Craig, Faith, and the rest of the Martials Arts Sports Complex gang. (http://www.masc73.com).
Justin
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