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Messages - TraceuseDS

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41
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: February 04, 2011, 10:02:09 AM »
February 2, 2011:
Shoveling. My car was buried in 3 feet of snow...INSIDE the carport. Also worked on kipping pullups on and off all day while I was snowed in. Some shoulder shrugs, too.


February 3, 2011: Probably shouldn't have attempted this, but I had bad case of "cabin fever." Major roads weren't too bad; side streets were another story entirely. Almost got stuck a couple times, but I made it!
  • Warmup: Found a piece of rope and jumped rope for a while, maybe about 5 sets of ~20, although the rope was too curly be be a real jump rope and kept getting tangled. Put my hands on the floor and feet on a wall and "walked" up the wall and back 5 times. Did my koala thing on the underside of a balance beam; traversed the beam 5 times.
  • Did my balance routine: 2x each forward, backward, left, right. Then got distracted.
  • Played around. :) Ran/jumped down the tumble track, then tried to flip over the trapezoid blocks (with one of the cheese wedge blocks propped up in front of them) and onto the mat on the other side. Lots of fun! Didn't really flip most of the time, but I didn't care as long as I cleared the block. Best attempt was when I didn't quite have the momentum to clear it, so I fell back down onto the tumble track and bounced a couple times...or maybe it was the time I double-konged up the cheese wedge and over to the other side.
  • Worked on flipping. I keep having this mental block when I'm concentrating on my stride: I can either jump properly, leading from my hips, OR I can flip. Somehow the two rarely (if ever) seem to happen at the same time. I did feel a little more confidence in throwing the flips hard at the end of the track; I think that learning how to get height when we were playing around earlier really helped with that, actually. Throughout the course of the night, I managed two flips I was pretty proud of (didn't land them, but they felt good and looked halfway decent).
Had a mild stomachache all night, so keeping my abs tight was a little more annoying than usual.

42
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: February 02, 2011, 12:57:03 PM »
January 31, 2011: Just running today. 5 min walking warmup. 6 min running, 2 min walking, 6 min running, 2 min walking, 6 min running. 4 min walking cooldown. Stretched a bit.


February 1, 2011:
  • Warmup: Hiked half a mile through knee-high snow in a blizzard. (For real! :o) Pretty exhilarating, actually. And sweaty.
  • Hang clean:
    • 1x5, 45#
    • 3x5, 60# Realized I'm using my arms as an assist; tried to correct.
  • Deadlift:
    • 1x5, 60#
    • 3x5, 80# Kept cuing myself "knees out" to keep my heels on the ground.
  • Stretched long enough for most of the sweat to dry.
  • Hiked back home. Wind was to my back this time; snowdrifts were higher.

43
Training Journals / Re: A Traceus' Training Log
« on: February 02, 2011, 12:36:50 PM »
Hey! Good to see you on here. :) You're definitely on the right track - keeping a log like this can really help with your training.

Have fun downtown today!

44
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 29, 2011, 09:31:42 PM »
January 29, 2011:
  • Warmup: Jump rope. A few minutes of 6-step practice.
  • Hang clean:
    • 1x5, 45#
    • 3x5, 55# It's awfully demoralizing when, in the middle of a set, someone walks by openly laughing at you. Don't do it to people. Just saying.
  • Deadlift:
    • 1x5, 55#
    • 3x5, 75# Old bad habit of pushing too much with my toes reappeared in the middle set; corrected it in the last set.
  • Stretched for a few minutes.

45
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 28, 2011, 03:16:46 PM »
January 25, 2011:
Morning: Aikido. Worked on blocking a strike to the midsection and then pinning your attacker. The hyperflexibility in my wrists and elbows is causing problems here; no-one but the sensei seems to know quite how to pin me effectively, although they can take me down just fine.

Evening: Orchestra rehearsal, 2 hours. Worked on "The Sorcerer's Apprentice" all night, so the director took pity on us and let us all out a few minutes early. When Paul Dukas was composing that thing, he apparently didn't care if he gave the entire string section a combination of carpel tunnel syndrome and tendinitis. :P It'll be beautiful by the time we're done with it, though, painful or not. :)


January 26, 2011:
Very chill b-girling session with a friend. :) I wouldn't trade the group of guys I train with for the world, but I forget how nice it is to train with other women every once in a while. Some work on floor stuff: 6-step, C-C, etc. Not sure why, but there's one thing in particular (not sure of the name, but it looks like that Russian dance where you kick one leg out and land on the other) that keeps making my calf muscles cramp. Lots of stretching.


January 27, 2011:
  • Warmup: Couple balance beam vaults. Balance beam warmup (2x each: forward, backward, left, right, forward + dip, backward+ dip [still focusing on a lot on stability/range of motion on the left ankle]). My joint stuff. More balance beam vaults (lazy, speed, lazy-to-reverse, thief). A few *brief* handstands. Messed around for a minute or two with the climber's thing I like to practice on the underneath side of the balance beam.
  • Spent ~3 hours on flips and foundational work for them. Focused on a bunch of different things:
    • Learned a different kind of hurdle step: step, pointed-toe kick, plant both feet to jump. Won't help much on the ground, but it's a lot more effective on the tumble track (and that's where I am right now for safety reasons - time enough to fine-tune the other sort of hurdle step later). Need to leave myself more room for this one, so stride is slightly different in the lead-up.
    • Look up. You go where you look. Including off the end of the tumble track.
    • You're not absorbing a PK landing. Keep your legs straight when you're using a trampoline for height.
    • Do not lean forward when you're jumping. It kills your momentum.
    • Do not lean backward when you're jumping. It kills your spine.
    • Lead from your hips, not your shoulders, when you're jumping forward. This keeps you from tucking early and taking a header into the mat.
    • Keeping abs and back muscles tight will help the torso to move as a unit, instead of in pieces. Moving body parts forward at different speeds is detrimental to your health and the form of your flip.
    • USE YOUR ARMS. Throwing them out to the sides creates some momentum. Throwing them above your head is better.
    • You have a lot more time in the air than you think you do, when you're actually flipping more than a foot above the ground!
  • Stretched just about everything I could think of.
  • Felt very accomplished and productive the entire way home. ;D

46
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 25, 2011, 09:36:05 AM »
January 24, 2011:
  • Warmup: Jumped rope for ~3 minutes.
  • Hang clean:
    • 1x5, 45#
    • 3x6, 50#
  • Deadlift:
    • 1x5, 50#
    • 2x5, 65# (Brain hiccup.)
    • 3x5, 70# Focus was good; form was good.
  • Cooldown: ~15 minutes stretching.

Meant to do this right after work, but it got postponed for various reasons til after supper. That may've been too late in the day, because I had an unusually hard time falling asleep after I went to bed - and that's hardly ever a problem for me.

47
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 24, 2011, 02:50:57 PM »
January 23, 2011:
  • Warmup: Joint rotations. Balance beam (2x each): forward, backward, right, left. QM pushups, once across the spring floor.
  • Flips. Did a few from the super-bouncy trampoline to the waist-high mat...I went a lot higher than I thought I did! Landed sitting, although I was high enough that I didn't have to; my brain just thought I did.
  • Aikido/judo. This unexpectedly turned into a couple hours of martial arts training with a friend. I'll be lucky if I remember half of what I learned, but I'm OK with that. I'm new enough to the discipline(s) at this point that it's more about learning body awareness and feeling the weight of myself and my opponent in motion than it is about any specific techniques.

Increased protein intake seems to be helping a lot with energy levels; need to keep that up.

48
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 23, 2011, 04:21:54 PM »
January 22, 2011: (or maybe the 23rd, since pretty much all of it was after midnight)
  • Warmup: Jump-roped for about 3.5 minutes.
  • Hang clean:
    • 1x5, 45#
    • 3x5, 50#
  • Deadlift:
    • 1x6, 45#
    • 3x6, 65# Took weight back down and upped reps b/c form was so shady last time. I know I've DL-ed nearly twice this in the past, but I really want to make sure I'm doing it *right* from the start this time.
  • Danced for a bit, focused on 6-step and floor stuff.
  • Stretched for ~15 minutes.

49
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 21, 2011, 10:14:38 AM »
January 18, 2011:
Morning: Aikido. Worked on throws, which meant that I also got to take my turn rolling out of them - got to do a few breakfalls too. Did this in socks for the first time, rather than barefoot, b/c I have bandaids covering blisters and I didn't want them to come off on the mats (ran w/o socks last Wednesday - bad idea).

Evening: Orchestra rehearsal, 2.5 hours.


January 19, 2011:
Running-only day. Started running before I realized I was going to make things harder this week, so I improvised a bit, mostly just increasing run time and decreasing walk time: 5 min walking warmup. 5 min running, 2 min walking, 6 min running, 2 min walking, 6 min running. 5 min walking cooldown. Felt easier than I expected; I hit a stride somewhere in there that felt really good.


January 20, 2011:
  • Warmup: My joint rotations, and a few stretches, focusing on stuff that tends to get stiff often. Balance beam stuff: forward, backward, right, left, forward dips, backward dips (each at least twice).
  • Some flow work with vaults and the balance beam. A little rusty, as it's been a couple weeks since I last focused on this. It took a few minutes, but I got my favorite lazy-to-reverse combo back. Also did some speed vaults. Whacked my formerly-broken foot into the beam once, and the old injury started aching again (it's been months since it's done that), but it feels more like a bruise than anything else.
  • Spent a lot of time on stride. Really had to work for stuff I'd normally have down pat.
  • Did some flips, but not nearly as many as normal. Landed (I felt) awkwardly most of the time, although I hit feet-first a couple times and just fell over forward. Tried both kinds of flips (standard front tuck and that arms-to-the-side thing I like), but met with similarly disappointing results. Kept having trouble focusing or finding energy. Think I may've pulled my pec a bit on the right side, over by my shoulder...not sure how I managed that.
  • Spent more time than usual stretching out, then left early.

I was confused by why I was feeling just SO awful all night, so I spent a lot of time thinking about possible causes on the drive home. Here's what I came up with:
(1) I've actually been getting a fairly decent amount of sleep lately, so I don't think it's that, but more wouldn't hurt. I think I've been cheating myself out of maybe half an hour a night, reading later than I should.
(2) I realized that I'd only eaten about 40-50g of protein all day, most of it at supper (which really doesn't help me at all if I'm exercising an hour and a half later - it hasn't had time to digest). That's way below what I need if I'm going to start lifting weights again on a regular basis, particularly since I'm hypoglycemic and should be getting a higher proportion of my calories from fat and protein anyway.
(3) The last thing that went in my stomach before practice was a pomegranate - lots of sugar, which is just the thing to trip my low blood sugar-causing enzymes into overdrive. Thought the fiber would help offset that, but apparently it didn't help enough.
(4) There is such a thing as just having an "off" day. If this only happens once in a while, it's not the end of the world. Deep breath. Center. It'll be OK. :)

50
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 18, 2011, 12:33:44 PM »
January 17, 2011:
  • Warmup: 3x(10 air squats, 5-10 pushups, 10 situps, 10 assisted pullups).
  • 4x5 hang cleans, 45# empty bar. These are starting to feel pretty good for the most part, so I'll probably start weighting them at least a little next time.
  • Deadlifts:
    • 1x5, 45#
    • 3x5, 75# Didn't feel quite as good as last time; I think I let my attention wander and my back rounded a bit a few times.

51
Training Journals / Re: Beretta's (Brett Robert) Log
« on: January 18, 2011, 08:40:06 AM »
Hey, Brett - happy birthday, man! ;D

Thanks for being a part of this community, for sharing stories and life with us, and for modelling such a great attitude. We're all lucky to have you here, and I'm grateful to have met you. :) Much love!

52
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 17, 2011, 10:42:42 AM »
Ah! I knew I couldn't be the only one!

I'm still trying to decide how best to deal with the issue; they seem to be OK, for the most part, unless I combine something high impact with blocking...THAT does all kinds of strange twisty-bendy things. I've been playing with the idea of using a soft wrap of some sort - just for kinetic feedback, not to physically limit range of motion. Have you ever tried that? Or found anything else that helped?


January 15, 2011:
  • Warmup: 3x(10 air squats, 5-10 pushups, 10 situps, 10 assisted pullups).
  • 1x4 + 2x5 shrugs on the pullup bar...we're equally blessed and cursed with an abundance of mirrors at my gym. In this case, it was good for keeping an eye on my elbows; I keep trying to bend them without realizing it.
  • 5 handstand blocks. Here's where the mirrors were a problem. I had trouble finding someplace to lean against a non-mirrored surface. When I finally found someplace, I kept catching sight of myself in the mirrors and losing my balance. :P Meant to do 3 sets, but it just wasn't happening.
  • 4x5 hang cleans with the empty oly bar (45#). Sometimes I got the form right; other times I didn't. Realized partway through that I should be holding my back flat similar to the way I would in a deadlift, and that helped a lot. It's still a work in progress.
  • Deadlifts:
    • 1x5, 45#
    • 3x5, 65# Mostly just relearning form, since I can't even remember the last time I did these in any quantity. Felt really, really good. :) I love these, when I do them right.
  • Dance: Mostly toprock. Started feeling pretty fluid again, which was nice.
  • Running: 5 min walking warmup, 5 min run, 3 min walk, 2.5 min run, 5 min walk. This felt pretty awful today for some reason; not sure why, but it may've been because I started late at night.

53
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 14, 2011, 10:15:46 AM »
Haha! Well, if I ever do, I'll be sure to post a link in here.


January 13, 2011:
  • Warmup: Heh. Ooops? ::)
  • Figured out how to do front handsprings over obstacles, sorta. At least I go over straight now, but I didn't do a whole lot of these; right elbow started to feel a little tweaky, and I stopped before "tweaky" became "damaged" (elbows that bend past 180 degrees = increased risk for injury).
  • Went on a bit of a voyage of discovery with A., checking out some new things I'm thinking about working into my regular routine:
    • Trying to fix da kipping pullups. Again. Apparently that whole "leading with my hips" thing doesn't work as well as leading with my chest. Who knew?
    • Shoulder shrugs on the high bar. Keep elbows from bending.
    • Blocking in a handstand against a wall. Basically the same thing, but upside down.
    • Worked on my hang clean form. Possibility: Could I swap out my squat, substitute deadlifts, and add hang cleans? This might be a good way to progress toward full-on power cleans.
  • Worked on flips (in a somewhat desultory fashion) for the rest of the night. Started landing on my feet (and overbalancing, but that's a comparatively minor problem as long as there's room for me to take a step) pretty much right off the bat. Then I started attempting a new variant...rather than doing a standard front tuck, I did...uh...crap. Can't remember the name of it. Here's a description: Jump, hip extension and extend arms out to the side, then curl into the tuck, then land. Hmm. Anyway, I liked this. I felt like I had more momentum coming from somewhere and pulling me UP and forward, and I always had leftover power at the end (when I did it right) so I didn't have to fight for it as much as the other way. [Off-topic: that feeling of flight, the weightlessness right before the apex of a broad jump or a flip, or even on a swingset before the swing starts coming down, has always been one of my very favorite things in parkour.:)]
  • Stretched. For a few minutes, anyway. Probably would've been more productive if I was concentrating more.

54
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 13, 2011, 01:28:43 PM »
Not really. I'm in the background of some national jam videos, and I filmed myself quite a lot when I was learning squats and deadlifts so I could check my form, but that's about the extent of it. One of these days I'll get around to it...probably. ;)


January 11, 2011:
Morning: Aikido. Practiced rolls, basic forward, backward from sitting. Learned how to throw someone if they come at you and grab your wrist with two hands (and many ways NOT to throw them).

Evening: Orchestra. New music! Rehearsed about 2.5 hours. Then did minor cello bridge surgery. :P Poor thing doesn't like going from warm to cold to warm so often.


January 12, 2011:
Ran intervals (not a lot of time for anything else): 5 min walking warmup. 5 min running, 3 min walking, 5 min running, 3 min walking, 5 min running. 5 min walking cooldown. This is getting much easier (well, I AM doing it w/o doing anything beforehand), so I think I'm going to step things up next week.

55
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 09, 2011, 08:55:30 PM »
January 9, 2011:
  • Warmup: 3x(10 air squats, 5 slow pushups, 10 situps, 10 assisted pullups).
  • Push press:
    • 1x5, 45#
    • 3x5, 55#
  • Squat:
    • 1x5, 55#
    • 1x5, 95#
    • 3x5, 155# Form was questionable; may have lost some ground here. Wasn't going ATG at all, so my knees were doing things they shouldn't have been.
  • Little bit of dance in the empty classroom...which really wasn't empty, since several other people decided to do the same thing I was doing and take their personal workouts into a larger open space. Had trouble focusing.
  • Running: 5 min walking warmup. 5 min jogging, 3 min walking, 5 min jogging, 3 min walking, 5 min jogging. 5 min walking cooldown.

56
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 09, 2011, 12:51:16 PM »
January 6, 2011:
  • Warmup: My joint stuff.
  • Circuit training (twice around, ~15 minutes):
    • PK flow run (included underbar, precision, vaults, balance...etc.).
    • Pushups (5 each): clapping, on fists, diamond, dive bomber. Static hold for 30 seconds (just one of these).
    • 5 box jumps.
    • 5 kettlebell swings (~12#, I think?).
    • 5 medicine ball throws (felt about as heavy as the kettlebell, but I didn't check the weight).
  • ~3 hours drilling front tucks. Discovered that it helps if I jump a little earlier (farther from the end of the tumble track), because there's more bounce available there, but to compensate I have to jump a lot harder. Still having trouble remembering to (1) use my arms and (2) jump UP instead of OUT. Stopped when I got too tired to be productive; started landing short of the mat and twisting my foot in a gap. :P


EDIT - Got some numbers wrong. Fixed.

57
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: January 06, 2011, 12:52:06 PM »
December 30, 2010:
  • Personal warmup: Joint rotations, balance work.
  • Group warmup: QM pushups 2x around spring floor (1 extra time around: improvement!), rolls, dive rolls for distance, dive rolls for height, dive rolls over people; bounce down the tumble track and do a fall or a trick at the end.
  • Drilled front flips HARD for the rest of the time there, about another 3 hours. Still not sticking them consistently; landed very low with my feet under me a few times, but that's as close as it got for the most part. I need to remember to jump UP, not OUT, at the end of the tumble track.


December 31, 2010: Walked a few miles.


January 2, 2011: Happy New Year!
  • Warmup: Joint rotations, jump-rope til I was warm.
  • Tried a few flips on the strong trampoline, but my right calf kept cramping (it's been doing this lately, rather inexplicably, since I don't remember doing anything to cause this) just as I was landing. Landed awkwardly a few times, narrowly avoiding twisting an ankle or knee, and decided to switch training tactics for the night.
  • Worked handsprings for a while, still using the hexagonal block as an aid.
  • Touched up cartwheels, focusing on precision in my landings along a piece of tape on the floor.
  • Did a LOT of dive roll practice on the spring floor (I've been having trouble figuring out how to cue my body for height, so when we work rolls over people, I generally dive over a reclining individual instead of someone sitting up). Folded up one of the folding mats and practiced diving over that for a while, then stacked 2 levels of 8" foam blocks on top. Met with mixed success, but I think it was getting better toward the end.


January 3, 2011: Rock climbing again. 3+ hours, again with breaks, but I was able to spend more of the time actually climbing this week (wasn't as tired, for some reason).

58
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: December 30, 2010, 12:38:40 PM »
December 22, 2010: Training in the snow.
  • Ran 1/2 a mile, with some walking in the middle, twice. There was a longish break between the two run-walks.
  • Lots of jumping pullups, at various points, usually in sets of 10.
  • Same with dips; assisted by a jump or putting my foot on a bar.
  • Lazy vaults, left and right, over a low rail.
  • A bajillion jumping jacks (well, not that many, but it felt like a lot).
  • Planches, bridges, and slow pushups.
  • Half squat against a pole.
  • Bear-crawl explosive pushups.
  • Probably some other stuff I'm forgetting at this point. Rotated through most of this multiple times throughout the night. Wolf, if I'm forgetting anything, feel free to chime in.


December 23, 2010:
  • My pre-warmup: Joint rotations. Also worked on stretching and otherwise warming up muscles that were sore from the day before (mostly shoulders, upper back, arms).
  • Group warmup: Ran in circles around the spring floor. QM pushups. Cartwheels across the floor. Rolls and dive rolls, then dive rolls over people. Vaulting over the foam block, then added an obstacle before it, then added the little trampoline in front of everything (my goal was to use the trampoline to land on top of the block).
  • Did a little balance training on the balance beams: Forward, backward, left, right; didn't get to dips this week.
  • Worked on front flips for most of the rest of the night: strides down the tumble track, block, and land on the high mat (usually sitting instead of standing :P). C. says a lot of my problem is caused by me not throwing my arms enough/high enough when I jump and tuck. Got better...but still need work.


December 27, 2010: Rock climbing. :) Stayed out for close to 4 hours, but there were a lot of rest breaks in there to talk about technique and let my arms recover between climbs. Learned how to do a knee bar, which is pretty cool. also need to remember to keep my base wide so my arms don't have to take so much of my weight. Firecracker ladder was hung up out of the way, so I didn't get to use that this time. :-\ I did do several really solid climbs though, which is way better than I was able to do before.


December 28, 2010: Snow training.
  • Some half squats against a pole and some bridges while we were waiting for people. A few precisions.
  • Rail stuff. Tried a few lazies over a hip-high rail, but I *really* didn't like the slippery landing surface after a vault that's near my max height, so I focused on rail balance after that (rail QM, standing up, an elbow lever).
  • Dips, mostly assisted by a little jump.
  • A few lazies, then balance on the wooden fence.
  • Some bear-crawl pushups.

59
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: December 23, 2010, 03:29:02 PM »
December 16:
  • Warmup: Joint rotations. Running around the spring floor. Suicides. QM pushups. Duck walk.
  • Dive rolls: standard, height, distance, over people.
  • Kongs over the foam blocks. Did these as part of the group, then broke off and worked on my own for a while. I'm still needing to almost relearn these every time I work on them; this week I worked until I was landing on top of the block fairly consistently, and the swoop before the leap felt good again.
  • Front flip practice from the tumble track to the big mat.
  • Learned how to fall to my back on a trampoline, then bounce back to my feet. Fairly useless, but fun.
  • Bugged someone there to start teaching me some fight choreography. Learned to punch straight and hook with each hand, and how to block those (blocking went a lot better when I finally figured out that I'm supposed to be rotating my arm to make contact with the muscle rather than the bone >.<). Then learned to kick straight and roundhouse kick. It was fun. :)


December 18, 2010:
Went to a gym that doesn't allow parkour, only gymnastics and tumbling.
  • Warmup: Joint rotations. 2x(10 air squats, 10 pushups, 10 situps, 10 jumping pullups)
  • Front flips:
    • Into a foam pit. Awkward.
    • From spring floor to a mat (went terribly).
    • From a strong trampoline to a mat. This was best; it allowed me to work on the motion w/o worrying about my height (yet). Stuck 4 over the course of an hour and a half.


December 19, 2010:
  • Warmup: Joint rotations. Random bouncing/jumping around on a trampoline.
  • Cartwheels on a practice balance beam (the kind that's soft and only about an inch thick, and rests directly on the floor).
  • Forward rolls on the practice balance beam, then on a wide/slightly-softer thing that gets put on top of a real balance beam. Managed not to fall off, after a couple attempts, but generally ended up sitting rather than on my feet. Not too concerned, but it's something to work on. Precision with rolling (of any sort) has the potential to be VERY useful outside.
  • Front flips: From the strong trampoline to the floor mat. Stuck maybe half a dozen-ish, 3 of which were in a row, before going all sloppy again.
  • Started learning front handsprings, as a tool to help with front flips. Started on the tumble track, arching back over a hexagonal foam block. Eventually moved the block to the spring floor.

More later.

60
Training Journals / Re: Carolyn's Training Log (TraceuseDS)
« on: December 13, 2010, 10:17:29 AM »
December 9, 2010:
  • Warmup: QM pushups, 2x diagonally across the gym and back. Kongs with an obstacle in front of and behind the block.
  • Started working on my kongs some more, trying to remember how last week's felt. Did a few with split-foot takeoffs, landed on top. The first few were a little rusty, but the later ones got better.
  • Front flip progression.
    • Bounce down the tumble track, jump, roll onto the mat at the end.
    • Did lots and lots of forward rolls on the ground, cementing the movement in my head (b/c I keep automatically trying to do a PK roll over one shoulder).
    • Forward rolls from standing.
    • Forward rolls with a little hop when I start.
    • Broad jumps, then box jumps.
    • Run up to a tall mat, then jump and forward roll onto the mat. My timing is off. Helped when M. reminded me of the swoop down before the leap in a kong; the takeoff is kinda like that, but then instead of going into a kong at the end, you jump up like you're trying to reach something way over your head.


December 12, 2010:
  • Warmup: Joint rotation. Random bouncing and rolling, b/c spring floors are awesome. :P
  • A few cartwheels.
  • Short precisions, low beams.
  • Lazy vaults over a balance beam about as high as my waist. Tried to string them together with a second vault over a lower beam...mixed success. Mostly ended up stuck on top of the second one instead of clearing it cleanly.
  • Front flip progression.
    • Dragged the super-huge mat over next to the super-bouncy trampoline. Did lots and lots and lots of flips onto the mat. Mostly landed sitting down, but sometimes managed to get my feet under me to land in a crouch.
    • Some rolls onto a high mat on the spring floor, with runup. Practice jumping after the runup, and just landing on the mat standing up.
    • More flips from the super-bouncy trampoline onto the high mat.
    • Attempted some side flips onto the high mat, just for the heck of it (mental break).
    • Oh, peer pressure...allowed myself to be talked into flipping off the trampoline onto level ground (which is very squishy there, but still...). And I did not die! I landed on my feet. I can't catch my balance very well, but that's something to work on. I can always roll out of it if I fall forward after landing.
    • Tried some websters on level ground...kept landing on my back. Meh. That's not really what I was working on, so I'm not really concerned, atm.

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