Author Topic: Andrew's Training Journal (Hawaii)  (Read 38527 times)

Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #60 on: February 16, 2011, 04:21:16 PM »
Thanks Michael. What time on sat?
i posted pic of myself
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Offline Michael Himes

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Re: Andrew's Training Journal (Hawaii)
« Reply #61 on: February 16, 2011, 04:36:45 PM »
Oh hi yes. You. I know you :D I'm going to try to be there somewhere between 1pm-2pm. I generally do random conditioning and training. and afterward go for a swim. My number is (808)699-9682 can text me or call me. :)
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #62 on: February 17, 2011, 11:23:35 PM »
2011.02.17 at ala moana

Warmup run
50 pushups
75 crunches
100 Jumprope 
25 squats

Cranes on wall
Safety vaults
Precisions to lamp post
Precisions on bollards about 6 1/2' (6 or so)
Cat leap to wall, climbup, cat on wall precision to lower wall with spot
Cat leaps to wall with climbup spot

TIME
2 hours

NOTES
Precision was tough mentally after my sprain but I did it. Toe is still a bit angry from cat leap stub a couple weeks ago
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #63 on: February 19, 2011, 07:18:09 PM »
2011.02.19 at ala moana

Warmup run
25 pushups
2x25 crunches
2x25 squats
2x50 jumpropes
4x QM forward and backward about 20'
Joint warmup

10x ea leg: safety vault over wall, safety vault back
10x switching leg: crane from curb to wall, kong back
Some vaults to climbups
Some wall runs and tic tac practice wall runs
10x wall dips
Some tic tacs to wall catch (hands at waist)

TIME
Under an hour

NOTES
Did some intense movement and kinda wore myself out. I forgot how much of a break you get in the lineup between vaults at class. Wanted to do precision to lamp post and really work on tic tacs and climbups but was worn out early. 

Back feels good and strong. Wrist feels funky. Need accupuncture. Kongs are feeling good but still leaning the landing to one side. Easy from the high side of the wall. Turn from crane to keep momentum feels good one side, other side doesnt work...feels unnatural

GOAL
work on speed vaults
« Last Edit: February 20, 2011, 08:25:52 AM by AndrewL »
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #64 on: February 20, 2011, 06:57:44 PM »
2011.02.20 @ MAKIKI PARK

WARMUP
Run to park
10x swinging/kipping pullups
2x25 crunches
2x25 squats
2x10 pressup drills, half ea way
2x cat QM on wall
2x50 jumprope

MOVEMENT
Handful of cranes, ea leg
Flow: 10x Lazy, safety, monkey, walk around ramp for rest
3x4 cat climb ups
10x cat leaps, alternating legs
3x5 wall runs, alternating legs
10 wall run climbups with landing other side
Half doz 360 underbars

TIME
just over an hour

STRETCH
at home. almost forgot again. Just do it at workout spot

NOTES
Nice light workout. Getting more used to drills solo. Could use more set of same vaults but didnt have time. Could have doubled everything up. Flow spot was taken when i went to rails :( tight spot, good for tight technique. 

On track with pushup challenge. Running total of 1,100
On track with hollow body challenge. Running total of 22 min

Wall run Climbups are feeling good. Should progress to pop vaults next or at least work on kip up to top of wall. Hip feels like its there but not sure what leg is doing. 

Cat climbups are hard! Couldnt pull it off like apk drill. Want to work up to cat dynos. 

Underbar is getting there slowly but that place has funky rails. Try diff spot to nail twchnique. 

GOALS
Far off goal...muscleup. Need 15-20 pullups. Maybe 6 mo? Still deciding on next mo challenge. Squats or pullups. But arms might need a break
« Last Edit: February 20, 2011, 07:06:18 PM by AndrewL »
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #65 on: February 22, 2011, 11:06:00 PM »
2011.02.22 TUESDAY AT ALA MOANA 

WARMUP
Stretching on sand
QMs to sides
Explosion plyo pushup kind of movement with feet as pivot...in straddle splits...various movement like this...sets of 10
Diagonal pusbups, maybe 3x10
Parkour pushups in straddle position...sets of 10
Planks, DD, etc

MOVEMENT
Barefoot Run to rails
Two handed kind of vault back and forth over rail...did sim on blue pads at HA,QM back x2
Same with focus on turning hips and exit like safety, QM back x2
Lazy vault back and forth over rail x2 or 3
Lazy vault, same as above but land on other foot...hips stay up, use second hand x2?
Turn vault progression...over, over with both hands, land feet
turn vault, safety back...reps
Safety, safety over rails...switching sides
Lazy, lazy over rails...switching sides
Flow with turn vault, precision, safety vault
Pushups if turn vault is sloppy...did 25 (2 sep times)
Rail walk with spot, finish with cat x2

STRETCH
Yoga...variations of sun saltuations i think...x3 

TIME 
2 hours

NOTES
Good warm up. Lots of upper body. Rail walk was great. Didnt think i could do it. Felt the peace and got to breathe and enjoy it. Loved it! back is getting tweaky. Didnt stretch well enough from weekend work. Rail drills were great. 

Solo warmups could be more comprehensive. And slower to warmup. I tend to go too fsst and hard at first and my pace is set at that point. Could do much more reps on vault work and movement too. Turn vaults are great and easy. Needs many reps. But banged shin pretty good. Bloody. Tweaked my knee a bit but feels fine now

GOAL
Work turn vault. Get low back massage
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #66 on: February 24, 2011, 11:17:02 PM »
2011.02.24 THURSDAY @ ALA MOANA

WARMUP
run

CONDUTIONING
Run 20' on sand, monkey vault onto wall, 10 pushups on grass, jump and roll off wall, run back, 10 jump squats. X10
Thats 100 pushups, 100 jumpsquats

3x5 pushups on wall, spotter holds your feet and does military press when you go up and squat when you go down

MOVEMENT
QM capture the flag. 12 of us. 15-25s rounds. One on one a time or two, two on one,...

30 more pushups

Predator and prey game

Farmer...pulls out the carrots game

STRETCH
Also shavasana with limb pulls and swings and some rubbing

TIME
2h

NOTES
Awesome time. Feel great. 100 pushups warm is easier than 50 cold. Was huffing at 6 reps, but powered thru and felt amazing. Upper arms burning, but rest of workout was pretty chill. Wendi is noticing my growing pecs and arms ;)

Back is sore. Being careful when not working out, but not really letting up on it. Looking fwd to some hot tubbing on maui this wknd. Maybe build some vaults too! Might wait til constr starts and just use scrap. Save $$$

Class is starting to loosen up and really progress. Hopefully people will stick with it and grow the community. Have some workout buddies...

GOALS
Hamstring stretch as next monthly challenge
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Offline Ozzi

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Re: Andrew's Training Journal (Hawaii)
« Reply #67 on: February 26, 2011, 01:30:32 PM »
Wendi is noticing my growing pecs and arms ;)

YOURE WELCOME Stud!!!!  ;D
"Be the change you want to see in the world"
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #68 on: February 26, 2011, 07:27:56 PM »
2011.02.26 SATURDAY AT HAIKU PARK MAUI

WARMUP
Run 2.5 times around park
Ballistic stretching, jumps on tires
Some precisions

CONDITIONING
5x15 pushups with DD rest each set
4x1m hollow bodies with childs pose rest ea set

MOVEMENT
20x turn vaults, switching sides...typ
30x safety vaults
10x lazy vaults
10x cat leaps to wall with 8" wide ledge to grab
Some hang to cat hang kips (worm) but stubbed hurt toe

STRETCH

TIME
under hour

NOTES
Short and light. Wendi was getting bored so left early. Good thing, cause heavy rain came. Turn vault not accurate on landing. Did a few speed vaults but technique is not great so went back to safety. Noticed i sometimes use 2 hands on vault. Focused on one hand and relying less on foot tap. Feel like such a beginner. It's fun. But i want to be able to kong that conc FDC. Dash too. so many great things i could do if only i were able...patience and work. Make haste slowly

Pushup running total for mo: 1,400
Hollowbody running total for mo: 28min
*doesn't include extra PU, HB during classes
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #69 on: February 27, 2011, 03:19:45 PM »
2011.02.27 SUNDAY AT HAIKU PARK

WARMUP
Ozzi style warmup 

CONDITIONING
Jumprope 
Pk pushups 
QM
box jumps
Run with flow

MOVEMENT
Landing drills
Back and forth vaults down rail
Turn vaults on rail
Safety vaults
A few speed vaults
Some thief vaults
Lazy vaults
Few monkey vaults
Few kongs over benches
Cat leaps to wall with hole
Hang to cat hang kips
360 underbar
Pk pushups
Cat balance on wall
Precisions to flag pole base
Rail balance

STRETCH

TIME
1.5hr

NOTES
fun pkwk with jordan. He is a natural. Nice to find such a bitchin playground near his house. Hope he sticks with it. Kinda did the pk sampler since there is so much potential there. Awesome flow for next time. Easily a dozen movements within 100 yards
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Offline Ozzi

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Re: Andrew's Training Journal (Hawaii)
« Reply #70 on: February 27, 2011, 06:37:16 PM »
So good to hear you keep on moving...
"Be the change you want to see in the world"
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #71 on: February 27, 2011, 07:01:52 PM »
It's quickly becoming a habit but i want to make sure it sticks. It might tail off after bootcamp ends. Thinking of joining the next one for the schedule. Or at least wed class
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #72 on: March 01, 2011, 11:27:39 PM »
2011.03.01 TUESDAY CLASS AT ALA WAI 

WARMUP
Light run 

CONDITIONING
Hell stairs drills...pyramid:
• 2 foot jump every step up and down
• 1 foot same
• Monkey fwd up 3 steps and down
• Monkey side same
• Precision jump one step less than max (3) and one step jump down
• QM bqckward up, fwd down (killer)
• same halfway...i did side QM w/ alt hand together, feet out for 2/3 of it, QM fwd down
• one more!!! W/ step, step, step, drop on both hands down...tried the drop but couldnt do it
• may have missed a set. Was a lot
got kicked out, ran back to stairs at ala moana

MOVEMENT
• Gauntlet: Wall up to precision down from wall down lower flight...out of my league so i did the wall up, back down, and precision just down steps, not the wall. X2
• wall ups on middle wall at ramp. Ht of my full reach. X3 or 4
• wall up with hop from low wall at bot of ramp
• from middle landing, wallup and get over gap to wall at sidewalk, wall climbdown. Safety vault, x2 catch hang...hands at hips (3 total)

STRETCH

TIME
2 hrs

NOTES
Tired from pushups. Still not 100% from whatever i ate that gave me full body hives the last 5 days. QM bkwrds up stairs were a killer. Precisions and hts need training. 

Wallups are getting there. Cat Grab to forearm grab to elbows to catch hang. Delete steps b/t cat and catch hang. Work pk pushups. Coming down by getting into cat and dropping is improving

GOALS
Met feb goal of 1500 pushups and 1/2 hour of hollowbodies
Go back and do stair precision 50 times. Do wall later with spotter. Work on walking and playing on high wall. Get comfortable

EDIT
did my first vault on my way to work. Kinda funny. Walking along...dress pants, dress shoes, buttonup...saw a wall along the sidewalk and bam! Gave me a giggle
« Last Edit: March 01, 2011, 11:55:09 PM by AndrewL »
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #73 on: March 02, 2011, 10:34:55 PM »
2011.03.02 WEDNESDAY AT MAKIKI PARK

WARMUP
Run to park

CONDITIONING
• 10x boxjumps up, QM dn stairs at ramp
• 10x pk pushups
• 2x side oblique QMs up and dn big steps by tennis cts
• 10x monkey stalls on wall with drop other side
• Various vaults and monkey stalls

MOVEMENT
• 4x back and forth down rail over and back vaults
• 4x down and back on rail lazy vaults
• 8x3 climbups on high wall
• Safety vaults over wall at ramp but so high...moved
• 2x10 monkey stalls to plateau, low impact dismounts
• 2x10 safety vaults on rail
• 10x wallups with flow to safety over high wall
• 1m one foot balance on waist high bollard, ea leg
• 1m both legs...relax, watch kid on swing...like distraction training
• 5x wallups on 6' wall with flow to safety over high wall...too tired for 10

STRETCH

TIME
1 hr

NOTES
Feels great. Wall ups feel good. Wall my ht is perfect to get to catch hang. Spot is right by the playset. What i was doing looked more fun so the kids took it over and i left. Lazy feels sloppy. Safety is now down to one hand but still have foot tap. Getting closer tho. Action feels good but mentally still some hesitation. 

Bollard balance was nice for ht. Felt the muscles work and got into the zone. Shoulder feels good. Think pushups helped as PT. 

GOALS
Was gonna do hamstring stretch challenge but not gonna bother. May do stretches but dont need challenge. Just gonna work out when i want to, which so far is daily
« Last Edit: March 02, 2011, 11:18:03 PM by AndrewL »
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #74 on: March 03, 2011, 11:28:18 PM »
2011.03.03 CLASS AT ALA MOANA

WARMUP
Run back and forth around columns 
Added stop at column and roll around...deflect
Same with cat grab to roll off

MOVEMENT
At least a few of each, maybe several:
• Cont precisions for power over tables...lava
• Same with safety hop on table, cat grab w/ 3x climbups
• run over tables staying low w/ legs
• butt spins on table...like roll but on upper legs and butt
• kind of a safety vault over table but using core to swing 
• Cat traverse around columns...lava except curb between them
• Thief (safety) vault over wall to drop, cat to wall, walk ledge...some of these
• same with cat traverse, leg assist
• same with one arm, switch
• 10x pop vaults to high wall, dismount like thief (hips out, drop and push with hands)

STRETCH

TIME
2 hr

NOTES
Climbups are feeling really good. Easier than yesterday. Diff surface texture? Seemed same. Precisions need work. Dont lean fwd so much on landing. Hips fwd to stick it. Land on balls of feet. Left foot pop vault sucks. Cant do pop w/o both hands. Hamstring flexibility and weak core makes me feel limited and sloppy in movement, mostly in vaults. Hips need to help more. Drive with legs, use hands less. 

GOALS
dont have any other than continuity. I should say that my goals havent been super defined...more like wishes and projections of future workout ideas and things i want to work on. There is just so much to do, i think i will leave this section off until i have something specific to accomplish with some metrics to measure progress
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #75 on: March 08, 2011, 11:02:43 PM »
2011.03.08 CLASS AT ALA MOANA

WARMUP
Run to bathroom at west end

CONDITIONING/MOVEMENT
• plyo plants all down wall
• cat balance on wall
• Safety over and back all down wall
• safety over, spin to lazy all down wall
• running cat leap to wall with hop from shin high bench (8.5' gap), vault over wall
• various vaults on wall
• 40 pushups
• 50 kongs over wall
• gauntlet pop vault up wall at garbage enclosure, down other wall, pop vault up and out...variations with cat balance on high wall instead of 2nd and 3rd pops. Critique

STRETCH

TIME
2h

NOTES
Cat leap was too big but i got talked into it. Last time for that. Learned my lesson this time. I know what i can do, what i can't do, how to test it, and what i am afraid of but should just suck it up and do anyway. Now to try 8.5' cat leap from ground from a run.

Pop vaults have good power but finish is not there yet. Want to really work these with some flow. I want the mule kick. More tuck and heels need to get closer to butt on kongs. I like that wall for them. 

Bummed pullup bar came down. Need to work reverse dips, pullups and precisions...and box jumps. Need reps and power. Work on drops from cat and quiet landings. Thiefs need a lot of work. 
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #76 on: March 11, 2011, 12:46:20 AM »
2011.03.10 THURSDAY AT ALA MOANA

WARMUP
Palmspins...not really. 
PS Progression on wall with outside foot tap
Corkscrew popups, dismount. set of 10 ea side
Bboy clocks
Kind of combo b/t clock and corkscrew popup
Kongs onto wall...set of 10 or 20 or ?

CONDITUONING
•Gauntlet: climb up negs on high wall, box jumps on low wall, waist shimmy on high long wall, QM back, 25 squats, 25 pushups
•Gauntlet: other direction, same thing, 25 reverse dips

MOVWMWNT
•Vault conc table, jump to step, to table, cat leap to col, dismount, jump on wall, jump to roll in sand
•Pop vault up col to dip...muscle up progression
•Climb up drills with straight arms...finger grip only, not hands on top. Try these on wall with rail on top
•couldnt get up to do dips so worked climbups
•50-60 burpees

STRETCH
Med for richard...acl 

TIME
2hr plus

NOTES
Did 1 palmspin one tree with spot. more like ozzi did it for me. Big spot. Geez. These need so much work. Start with soon tap, work up to late tap. I am on doublw tap walk. Clocks were cool. Work on these

Ankle sore. Kind of Minor sprain but workable. Ice. Toe still hurts too. Did some damage last time but overcame and made the cat this time. Shorter by a foot, not as high, but take off platform is higher and its on an angle. Looks scary but i made it.  BOx jump ht is super limited. Work on it. Wendi says look up to keep energy up
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #77 on: March 18, 2011, 02:37:37 PM »
2011.03.19 DIDN’T WORKOUT
 
MOVEMENT
None
 
NOTES
Been working crazy hours everyday for weeks and no time for workout. Came to a head where I had to skip classes. Don’t do this anymore. It’s been a week yesterday since last class and I don’t feel good. Body is stiff. Back is developing knots on its own. When you have no time in the future…which shouldn’t happen…need at least an hour every couple/few days…at least stretch or do a 10min whatever
 
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #78 on: March 24, 2011, 08:38:14 AM »
2011.03.24 TWO WEEKS NO MOVEMENT

it's been 2 weeks since last class. Feels like a month. My body wants challenges. Pullup bars are welcoming. A set of pushups sounds like a nice thing to drop and do. This is new. 

Excuses are easy to come by. Deadline for work is today although I could have gotten in an hour the last couple nights. Wendi has been sick. Another excuse. Rained yesterday but that wouldn't have put me off if I had it in my mind that I was going to train
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #79 on: March 29, 2011, 12:45:21 AM »
2011.03.28 class at HA

MOVEMENT
an hour of gauntlet style drills up and down the narrow side of the floor. Mostly rolls and fall training. Tumbles. Some fun pushup drills. QMs. 

STRETCH

TIME
1hr

NOTES
Got a good sweat. Nice variety of muscle groups. But got so dizzy and nauseous. almost puked a few times in the bathroom. Had a dry heave at home and crawled up in a ball on the floor for a few hours. Feel better but still a bit woozy. 

Toe still hurts. Actually getting worse. Been at least 3 weeks. Thinking of getting an x-ray. Train left foot lead wall ups instead. Other ankle is still stiff from same class but it's just the ligaments loosening up after two weeks of nothing. Probably needed the rest anyway. 
Motion for motion's sake