Need to redo goals for Fall

notes...

(0*) geta new paper log to bring to gym...where is my damn notebook?
I lost it?!

(1) Keep diet straighten out

(2) Lever/Cross/Muscle Ups conditioning
need to work 3X a week at least...Mon/Wed/Sat
Have Domink set specific strength goals
I think they are
(2a) 10-12 unassisted dead hang pullups, with correct form...use strap to get volume in.
I assume from trapeze, not just stable bar

(2b) pole hang, with close to chest, shoulders down
ideally, 1 arm each...I think this is doable...with good wrists
how long? 30sec?

(2c) climb pole to top, straight (hollow) and straddle (toes up)

(2d) ring dips? need to ask...wish the damn gym had low rings...need to bring my own in
That way I can work transitions drills also

(2e) paco drills...I can do these in the morning also

(2f) false grip hangs (Sat at least, w/Marsha)
along with negatives

(2g) work straps Sun morn w/Aaron & Midori

(3) Flexibility
See about deep tissue massage to help here
need to do 15 min stretches Tue/Fri at least, after bouncing, on my own
Thur w/Nikitta...get him to do this like the old days

Full hour on Sat too, +
Sat: get Stephanie to help with PNF...

(4) Trampoline
Double Backs...as many w/Anatoli as possible
1 3/4 front...in belt...ask Chris J

Doggie Roller...should master this
Porpoises again..10X
Barani....somehow I am going to make this happen ...

(4*) Add some visualization / relaxation drills...really need to start this
Maybe can get some videos...

(5) Hand Stands
(5a) press => need to work 1/2 straddle
(5b) 1-arm => just practice more on p-lets

(6) might start doing circles again for cross training...really need 100/day to be effective
work up slowly

(7) Rotor Cuff/Scapula
refresher w/Jim

Reviewing for end of year

(Tentatively) Planing to go to Crossfit Sectons...need to know when and where

Crossfit Olympics
Clean and Jerk Body Weight (Goal: 165 lbs)
working Sat morning on this

800 meter run
need to set goals and start running at Stadium for time
at least have better shoes now

pull ups, push ups, squats
working with Dominik on some basics..
single leg stability squats
pull up to squat hang...
push ups on balls.

need to focus on:
grip strength...climb pole, other exercises
rhomboid strengthening and stretching
more push ups on low rings

2010 Athletic Level Assessment and Goals:

BW: 170-175
út ~.5

Goal: Need to gain 5 lbs of muscle
How: Back Squats (20 set program, + Jim Schmitz)

Assessment:

Weight Lifting:

Front Squats
1Rm 90-100 Kilos

Back Squat:
only 215 lbs (90-100 Kilos)
same as front squat

Dead Lift (no shrug)
1RM 265 last count...but only 15 min to do this
~1.5 BW ... would like to break 300 (have gotten close)

C&J: stuck at 160
Have done upto 170-175

Snatch: 1RM 155 lbs (52 Kilos)
2 Rep 110 lbs (50 kilos)

Push Press:
1RM 120 lbs

Bench Press
165 lbs ?
Hell I used to break 200...need to do more of this

Overhead Squat: UNK

Met Con:

Double Unders
I am up to sets of 20, with 1-2 hops between

Sprints:
400m : UNK
800m: ~3 min from last eval

1 mile run: UNK

500M row: UNK


Hand Stands: STRONG
1 ARM:
Walk on Hands:
Still...need to maintain this


Hand Stand Push Ups WEAK

Muscle Up: WEAK
I can do 1...kipping...not solid

Rope Climb: WEAK
I can do 2 sets...failing towards top (kinda scared I will fall off)

Cartwheels, Round Offs...no problem

L-Seat: WEAK , Flexibility Sucks.

Ring Dips: OK

Ring Supports: WEAK

Levers on Rings...used to do Back Lever fine
No idea now...can start again in straps

Iron Cross: Can work 1/2 way in straps again

Pull Overs; I can do...have not in in years...should work more

Skin the Cat: same

Other:

Hollow Rocks: plenty

Dead Hang Pullup: WEAK..can not do 10 yet

Focus Points: On my own

Continue to train 2-4 hours w./Jim on Sat mornings when possible

Back Squats
need to gain some weight
May need to augment 20 set program
Jim's suggestion (also 20 squats):
60k*10, 70k*5, 80k*4, 90k*3*3
132lbs, 154lbs, 176lbs, 198lbs
will need more than 10 min for this


Hand Stands
start basic routine again
HS Push Ups...full range of motion

Rings:
Need my own...circus school set up sucks
Supports for time
Muscle Up progressions

Straps:
Levers and Crosses

Pull Ups:
more with bands
Dominik's drill

Wrist:
Need to improve grip strength
I have some trainers...not good enough

Rope Climb
at school...I hate their ropes

L-Seats
more practice

and...
I need to squeeze in some sprints over at Kezar

Summer 2010 1 year later

Just getting started on this......still planning
tjhis time want to make sure I hit each objective so keeping it simpler

Goals:

(0) Death by Barbell Challenge: real improvements ... drop below 15 min
just need to get stronger, leaner, and better time on all WODs
have to push harder in class on endurance WODs
ALso, should try some early morning WODs this summer...

(1) Lean out (I am as fat as when I started last year )
- calorie cycling .
- real paleo => more veggies and stay clean (no soda, artificial crap, etc)

(2) Clean and Jerk my body weight (2X double)
- lean out (1)
- backsquats (and clean drills) during the week ... must do
- keep training with Jim on Sat

(3) Run...just get better
- work on my gate and Pose running
Would like to run Bay to Breakers next year
- need to spend time at Kezar practicing

(4) Flexibility (and muscle health)
- lumbar curve in back
- pike stretches .. right hamstring is a mess
- right shoulder needs ART (massage work) and strengthening
- stretching after all WODs and lifts...very important

(5) Trampoline
- basic jumps: engage core better (dis-engange quads) and let he bed push me higher

- good pike jump (quite hard really...and stresses my range of motion)

- back flips
- stop stomping the bed! Biggest challenge
- higher, faster, crisper, cleaner
- doubles in belt? need to maintain

- shapes (front/back straights...no back pikes yet)

- tuck Barani this summer...feels very close now...
-- tuck jump, front tuck, 1/4 turn
-- high mat drills if Keller around
-- tuck jump, barani front tuck jump + belt work
-- might try Barani bals outs and Barani straights (at least in belt)
** should go to South Bay and work on Anatoly's trampoline once in a while...the bed is slower, easier to control...
*likewise, new trampoline park may prove useful with the "kiddie beds"
** need to make a trip to Antioch and train w/Yoshi also...he is so good

- compulsory routine ... clean up and keep working with Johnston
- intermediate routines (corkscrews, Barani)

- full twisting cruise ... 1 1/2 also eventually

- good 3/4 and ball outs (Johnston) .. need to work landing position in 3/4 ... legs straight

- multiple porpoises...really need to understand this better

- 10 set jump ... 17:45 - 18:00 sec

(6) Muscle Ups
Until I lean out, these wil be very hard
Need to get my own low rings and work
--basic supports
--low MU progressions
--dips
--option: straps class/prvate ...
-- need to do the progressions we worked on

(7) Hand Stands and Hand Stand Push Ups
Start workin HS every day
HS PU => need support to work thorugh range of motion...like bands