13:30 Fencing
Warm up.
Bouts:
1. (A) 5-15
2. (B) 15-15
3. (B) 15-8
4. (C) 15-10
5. (C) 15 -7
6. (C) 15-5
Stretch
Friday 31 December 2010
Tuesday 28 December 2010
Monday 27 December 2010
Fencing Competition.
07:30 Fencing Competition.
Warmup.
Poules: won 7 lost 1 (4-5), seeded 3rd.
DE 32: 15-5
DE 16: 9-15
DE 8: 5-15
Finished 5th
Stretch.
Warmup.
Poules: won 7 lost 1 (4-5), seeded 3rd.
DE 32: 15-5
DE 16: 9-15
DE 8: 5-15
Finished 5th
Stretch.
Thursday 23 December 2010
19:00 Home
Warmup: Focus on thoracic extension, hip extension and external rotation and shoulder extension.
GS 3x8x24Kg
TGU 1 each side 16KG
KB Snatches 20,15,10,5 each side. 100 in 4'50".
Stretch: Ham strings
Mobility WOD Ep 98 and 99: Exercises used in warmup.
Hip rehab: Pilates plus mobility work.
This was the last workout of PMM and my last session before the new year. I wan't to end with a little hard work. The snatches left me panting. I could probably have gone for more but my technique was starting to break down.
Over the next 10 days I'm going to focus on hip rehab. I have a number of physio session and I'll be doing my own rehab work daily.
I've seen some improvement but so far it has been pretty minimal. This may indicate it's more than a soft tissue problem and could be indicative of a torn labrum or arthritis in the hip. The plan is for me to have an MRI in the new year.
Warmup: Focus on thoracic extension, hip extension and external rotation and shoulder extension.
GS 3x8x24Kg
TGU 1 each side 16KG
KB Snatches 20,15,10,5 each side. 100 in 4'50".
Stretch: Ham strings
Mobility WOD Ep 98 and 99: Exercises used in warmup.
Hip rehab: Pilates plus mobility work.
This was the last workout of PMM and my last session before the new year. I wan't to end with a little hard work. The snatches left me panting. I could probably have gone for more but my technique was starting to break down.
Over the next 10 days I'm going to focus on hip rehab. I have a number of physio session and I'll be doing my own rehab work daily.
I've seen some improvement but so far it has been pretty minimal. This may indicate it's more than a soft tissue problem and could be indicative of a torn labrum or arthritis in the hip. The plan is for me to have an MRI in the new year.
Wednesday 22 December 2010
Tuesday 21 December 2010
18:00 Fencing
Warm up.
Bouts:
1. (B) 14-15
2. (C) 15-9
3. (C) 15-5
4. (C) 15-5
5. (C) 15-9
6. (C) 15-7
GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg
Stretch: Wall groin
Physio rehab.
Mobility WOD: EP 96 & EP 97: Hip mobilization, soft tissue quads and calves, mobilize thoracic spine.
A quiet night at fencing and the last session before Christmas. I'm continuing to work on using footwork variation to control distance and set up the actions I want. I also worked on flicks to the flank.
Warm up.
Bouts:
1. (B) 14-15
2. (C) 15-9
3. (C) 15-5
4. (C) 15-5
5. (C) 15-9
6. (C) 15-7
GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg
Stretch: Wall groin
Physio rehab.
Mobility WOD: EP 96 & EP 97: Hip mobilization, soft tissue quads and calves, mobilize thoracic spine.
A quiet night at fencing and the last session before Christmas. I'm continuing to work on using footwork variation to control distance and set up the actions I want. I also worked on flicks to the flank.
Monday 20 December 2010
Sunday 19 December 2010
Saturday 18 December 2010
Friday 17 December 2010
19:00 Home
Warm up
GS 3x10x16Kg
TGU 3 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg
Stretch hamstrings.
Physio rehab: pelvic tilts. single leg drop, cat stretch.
MobilityWOD EP 92: 5 min each side on hip flexors
For today's warmup I started with the Steve Maxwell Daily Dozen and riffed of that. I added halos, some intu flow and a hip flexor stretch. In plan to do these exercises in the morning just after I arise.
Warm up
GS 3x10x16Kg
TGU 3 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg
Stretch hamstrings.
Physio rehab: pelvic tilts. single leg drop, cat stretch.
MobilityWOD EP 92: 5 min each side on hip flexors
For today's warmup I started with the Steve Maxwell Daily Dozen and riffed of that. I added halos, some intu flow and a hip flexor stretch. In plan to do these exercises in the morning just after I arise.
Thursday 16 December 2010
18:00 Fencing
Warm up
Bouts:
1. (B) 15-9
2. (C) 15-5
3. (C) 15-7
4. (C) 15-5
5. (A) 9-15
6. (A) 10-15
Stretch: Wall groin, hip flexors.
Physio rehab work.
Mobility WOD EP 91: Elevated pigeon pose, 5 minutes each side
Warm up
Bouts:
1. (B) 15-9
2. (C) 15-5
3. (C) 15-7
4. (C) 15-5
5. (A) 9-15
6. (A) 10-15
Stretch: Wall groin, hip flexors.
Physio rehab work.
Mobility WOD EP 91: Elevated pigeon pose, 5 minutes each side
Tuesday 14 December 2010
Monday 13 December 2010
Saturday 11 December 2010
15:00 Home
Warm up
GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg
Stretch: Hamstrings.
Mobility WOD Ep 86: Hip and shoulders.
Warm up
GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg
Stretch: Hamstrings.
Mobility WOD Ep 86: Hip and shoulders.
18:30 Fencing
Warm up.
Bouts
1. (C) 3-5
2. (A) 0-5
3. (C) 5-2
4. (C) 5-1
5. (B) 5-3*
6. (A) 5-4
7. (A) 3-5
8. (A) 2-5
9, (A) 5-1*
10. (C) 5-0
11 (C) 15-8
12 (A) 10-15
Stretch: Wall groin stretch, calves, Figure 4.
After the first 2 bouts I got my head engaged. Bout 5 was important for me as it was against an opponent I don't enjoy fencing, who I know how to defeat but never do. This time I executed my plan perfectly. Bout 6 reinforced this. I had a plan and stuck to it and used good maneuvering footwork.
Bout 9 was against an opponent I never beat. He's an excellent fencer with a very good attack. My plan was to destroy his attack as early as possible. I scored the first touch with an early counter attack. He scored next with a finish to the lowline. In the break between touches I "practiced" parry 8 twice. On his first prep I did a parry 8. On his attack I faked the parry and counter attacked. Touch.
On the next action he was a little more way. This time I faked a counter and parried. 3-1. On the next action he was a little more hesitant and I got a parry 4 riposte. My action was a CA to me. I backed it up with good maneuvering foot work and fake attacks.
Warm up.
Bouts
1. (C) 3-5
2. (A) 0-5
3. (C) 5-2
4. (C) 5-1
5. (B) 5-3*
6. (A) 5-4
7. (A) 3-5
8. (A) 2-5
9, (A) 5-1*
10. (C) 5-0
11 (C) 15-8
12 (A) 10-15
Stretch: Wall groin stretch, calves, Figure 4.
After the first 2 bouts I got my head engaged. Bout 5 was important for me as it was against an opponent I don't enjoy fencing, who I know how to defeat but never do. This time I executed my plan perfectly. Bout 6 reinforced this. I had a plan and stuck to it and used good maneuvering footwork.
Bout 9 was against an opponent I never beat. He's an excellent fencer with a very good attack. My plan was to destroy his attack as early as possible. I scored the first touch with an early counter attack. He scored next with a finish to the lowline. In the break between touches I "practiced" parry 8 twice. On his first prep I did a parry 8. On his attack I faked the parry and counter attacked. Touch.
On the next action he was a little more way. This time I faked a counter and parried. 3-1. On the next action he was a little more hesitant and I got a parry 4 riposte. My action was a CA to me. I backed it up with good maneuvering foot work and fake attacks.
Friday 10 December 2010
19:00 Home
Warmup.
GS 3x10x24kg
TGU 3x partial 24Kg
Swings 20 x24Kg on the minute for 9 minutes Then active rest fencing foot work.
1 minutes footwork on dominant and non dominant side
Mobility WOD: Ep 84 & 85: Calf, Hip flexion and rotation, Calves soft tissues, TP soft tissues. flexor wad soft tissue, wall adductor.
Stretch: hip flexors.
I'm subbing in swings one day a week for a few reasons. The high volume of snatches are tearing up my hands and irritating my shoulders. Swings give me a better conditioning workout and allow for some footwork in the active rest period. I feel like a little variety.
Warmup.
GS 3x10x24kg
TGU 3x partial 24Kg
Swings 20 x24Kg on the minute for 9 minutes Then active rest fencing foot work.
1 minutes footwork on dominant and non dominant side
Mobility WOD: Ep 84 & 85: Calf, Hip flexion and rotation, Calves soft tissues, TP soft tissues. flexor wad soft tissue, wall adductor.
Stretch: hip flexors.
I'm subbing in swings one day a week for a few reasons. The high volume of snatches are tearing up my hands and irritating my shoulders. Swings give me a better conditioning workout and allow for some footwork in the active rest period. I feel like a little variety.
Thursday 9 December 2010
19:00 Home
I visited a physical therapist this evening. My chronic hip issue is really bother me. She belies it's capsular in nature, maybe hip tendinosis. I start treatment next week. I'll probably need to cut back on fencing to accommodate the appointments.
Stretch: Hip flexor
MobilityWOD Ep 83: Elevated pigeon, shoulder/scap mob, sleeper pose soft tissue.
I visited a physical therapist this evening. My chronic hip issue is really bother me. She belies it's capsular in nature, maybe hip tendinosis. I start treatment next week. I'll probably need to cut back on fencing to accommodate the appointments.
Stretch: Hip flexor
MobilityWOD Ep 83: Elevated pigeon, shoulder/scap mob, sleeper pose soft tissue.
Wednesday 8 December 2010
10:30 Home
MobilityWOD Ep 81: Thorasic extension, couch stress, quad soft tissue.
19:30 Home
Warmup with a lot of variety
GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 4 minutes 15 sec on, 15 off 16Kg
Stretch: Hamstrings.
MobilityWOD Ep 82: wall groin stretch, soft tissue on adductors and figure four on glutes.
MobilityWOD Ep 81: Thorasic extension, couch stress, quad soft tissue.
19:30 Home
Warmup with a lot of variety
GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 4 minutes 15 sec on, 15 off 16Kg
Stretch: Hamstrings.
MobilityWOD Ep 82: wall groin stretch, soft tissue on adductors and figure four on glutes.
Tuesday 7 December 2010
18:00 Fencing
Warmup.
Footwokr.
Bouts.
1.(A) 10-15
2. (C) 10-15
3. (C) 10-15
4. (A) 5-15
5. (C) 15-11
Busy night and broken pistes led to long delays between bouts. Some things worked well, especially those attacks I set up with the footwork I've been working on in lesson. Was rather distracted which caused me to get hit with simple attacks from "fence" and make lazy preparations.
Stretch: Wall splits, couch stretch.
MobilityWod EP 80: Shoulder mobilization and soft tissue work.
Warmup.
Footwokr.
Bouts.
1.(A) 10-15
2. (C) 10-15
3. (C) 10-15
4. (A) 5-15
5. (C) 15-11
Busy night and broken pistes led to long delays between bouts. Some things worked well, especially those attacks I set up with the footwork I've been working on in lesson. Was rather distracted which caused me to get hit with simple attacks from "fence" and make lazy preparations.
Stretch: Wall splits, couch stretch.
MobilityWod EP 80: Shoulder mobilization and soft tissue work.
Monday 6 December 2010
19:00 Home
Mobility Wod EP 78 & 79: Unglue wrist and neck; Un-impinge, shoulder (Push into socket with KB) and hip, socket and flexion.
Mobility Wod EP 78 & 79: Unglue wrist and neck; Un-impinge, shoulder (Push into socket with KB) and hip, socket and flexion.
Saturday 4 December 2010
18:30 Fencing
Warmup.
Footwork
Poule Unique
18 bouts, won 8.
Stretch adductors.
Mobility WOD EP 75 first half) Psoas soft tissue
Warmup.
Footwork
Poule Unique
18 bouts, won 8.
Stretch adductors.
Mobility WOD EP 75 first half) Psoas soft tissue
Friday 3 December 2010
19:00 Home
Warmup.
GS (easy) 3x10x16Kg.
TGU 16 KG 1 each side.
"Boost"Snatches 16 Kg
4 rounds 15 seconds left, 15 seconds right 30 seconds off
4 rounds 30 seconds left, 30 seconds right, 1 min active rest footwork
2 minutes footwork both sides
Mobility WOD 74: Box squat groin mob: 2 min working knees out and folding forward
Hip capsule Mob 2 min grinding each side
First Rib beat down for overhead 1-2 min each side
Internal rotation thoracic mob: 1-2 min suffering each side
Lateral Hamstrings 1 minutes
Warmup.
GS (easy) 3x10x16Kg.
TGU 16 KG 1 each side.
"Boost"Snatches 16 Kg
4 rounds 15 seconds left, 15 seconds right 30 seconds off
4 rounds 30 seconds left, 30 seconds right, 1 min active rest footwork
2 minutes footwork both sides
Mobility WOD 74: Box squat groin mob: 2 min working knees out and folding forward
Hip capsule Mob 2 min grinding each side
First Rib beat down for overhead 1-2 min each side
Internal rotation thoracic mob: 1-2 min suffering each side
Lateral Hamstrings 1 minutes
Thursday 2 December 2010
Wednesday 1 December 2010
18:00 Home
Warmup
Goblet Squats 3x10x24kg
partial TGU 3 each side 24Kg
Swings 20 x24Kg on the minutes. Then active rest fencing foot work.
1 minutes footwork on dominant and non dominant side
Stretch: Hamstrings.
Mobility WOD: EP 71 pigeon pose, thorasic mobility, shoulder bully stretch. EP70 Hip flexion, Bulgarian squat. stretch.
A nice workout. Warm up provided by my daughter. 10 minutes of jumps and hops did a nice job.
Warmup
Goblet Squats 3x10x24kg
partial TGU 3 each side 24Kg
Swings 20 x24Kg on the minutes. Then active rest fencing foot work.
1 minutes footwork on dominant and non dominant side
Stretch: Hamstrings.
Mobility WOD: EP 71 pigeon pose, thorasic mobility, shoulder bully stretch. EP70 Hip flexion, Bulgarian squat. stretch.
A nice workout. Warm up provided by my daughter. 10 minutes of jumps and hops did a nice job.
Subscribe to:
Posts (Atom)
