2009 SB Fitness Exercise Challenge!!!

[Kevrumbo]

3-4X a week?! That's dedication, but I'm still not sold on couples dancing ! When I have to follow for extended periods, I tend to step on toes :shocked2:!

Tomorrow I get to slip into my beloved warm water gear, glide into clear 80F water, liberate my hands from these new clumbsy dry gloves and enjoy So Fla reefs & moms Turkey for a few days ;-).

Have a good holiday you all!

All the pressure in ballroom is on us Leaders: a good leader knows his partner's capabilities & talents for that particular style and tries to showcase them on the dancefloor. Any toes that get stepped on, anything that looks bad or goes wrong --it's always the Guys fault (just like in real life !).

Happy Thanksgiving and good luck on finals!

 

[wb416]

Warmup at Home:
Row 250m x 4 with 30 second rest intervals

Myofacial release with Foam Roller

Warmup at Gym:
With PVC bar:
Jump Shrugs x 5 x 3
Muscle Snatches x 3 x 3
Overhead Squats x 5 x 3
Behind the neck press x 5 x 3

With Empty Bar:
Snatch Grip Behind the neck Press x 10
Back Squat x 10 (focus on upright back/chest position)
Upright Row x 10 (Elbows stay over wrists)
Bent Over Row x 10

Workout:
Hang Power Snatch 6 x 3; 30kg, 35kg, 40kg, 40kg, 45kg (99#)
Back Squat 10 x 3, 60kg(132#) (upright back position)
Transitional Deadlifts 5 x 3, 40kg(88#) (ended up with nice bloody shins... lol)
Good Morning 8 x 2, 30kg

Satisfying night of lifting.

Attacked the Foam Roller when I got home for more Myofacial release.

 

[sarita75]

I need to get a foam roller at some point so that I can stop doing weird hip stretches when I stand. They are awesome.

Friday 11/20 - Swam laps - 1.0 miles in approximately 55 minutes. Approximately 450 calories. I absolutely adore ending my work week with a morning swim - especially if before going to court.

My plans have changed a bit about my road bike and so I will be going this evening to purchase it. I am super excited. Hope to have pictures of it soon!

 

[wb416]

My plans have changed a bit about my road bike and so I will be going this evening to purchase it. I am super excited. Hope to have pictures of it soon!

what cha gettin'?

 

[Scuba_Jenny]

Yeah, whatcha gettin'?

 

[sarita75]

Got it!! Fuji Finest 1.0, 103 derailler. Sweet! Picture tomorrow!

 

[wb416]

Got it!! Fuji Finest 1.0, 103 derailler. Sweet! Picture tomorrow!

As long as you don't attempt too steep of hills, it looks like a sweet road bike for you with good solid (traditional) gearing front & rear.... a lot of similarities to our road bikes.

 

[wb416]

Warmup:
Row 250m x 4 with 30 second rest intervals
Jump Shrugs, Muscle Snatches, Overhead Squat with PVC, Behind the neck press
Shoulder Press, Push Press, Push Jerk 45, 65, 75, 95


Workout:
Overhead Squat 95, 105, 115, 125, 132#/60kg PR


Continuing to progress my shoulder strength. In March I couldn't OHS an empty bar without dropping it due to poor flexibility. Stuck doing PVC for quite a while. Haven't tried a 1RM OHS in many months, but had a 5RM @ 65lbs in Sept.


Still had more gas in the tank, but noticed on video review significant loss of upright back angle between this and previous attempt. Satisfied with a 132lb PR! Coach's patience and skills work is paying off!


Overhead Squat 132lb/60kg PR on Vimeo

 

[kathydee]

Happy Thanksgiving and good luck on finals!

Thanks Kev!

Got it!! Fuji Finest 1.0, 103 derailler. Sweet! Picture tomorrow!

Sweet!



Flew to So Fla

Friday: 50 minute mellow 25ft deep dive in 80F to dial in warm water gear, punched my chest alot looking for the drysuit inflator . Swam laps 25 minutes in the hotel pool.

Saturday: 2 - 50+ minute wetsuit dives 78F down to 74ft. 50 ft vis, relaxing but it's funny I miss my drysuit.

Tomorrow heading out for a long ocean canoe with my dad along the shore & lots of hiking.

 

[wb416]

Thanks Kev!



Sweet!



Flew to So Fla

Friday: 50 minute mellow 25ft deep dive in 80F to dial in warm water gear, punched my chest alot looking for the drysuit inflator . Swam laps 25 minutes in the hotel pool.

Saturday: 2 - 50+ minute wetsuit dives 78F down to 74ft. 50 ft vis, relaxing but it's funny I miss my drysuit.

Tomorrow heading out for a long ocean canoe with my dad along the shore & lots of hiking.

Very cool.... errr... warm! I have the same issues regarding diving sans drysuit. Went diving in SFL in August, and it was my first dive without a drysuit or wetsuit in a few years.... weird feeling! I hope your "chest bruising" goes away!