Tuesday, September 20, 2011


 Meg getting back under load.  Good to see!
Warmup (10’)
Skill (5’)
  1. arms and body tight and straight.
  2. push leg off ground.
  3. maintain split for now, find balance; work to hold 5 - 10 sec.
  4. eventually, bring legs together, 
Strength (10’)
  • 3 x 5 Back Squat [mpg]
3 Rounds:
Time limit:  20 minutes
Stretching (5’)
Test/retest: scarecrow arms - shoulders back, elbows out, hands down.
  1. On back, barbell at junction of bicep and delts, rotate arm.
  2.  pain ball on upper pec near shoulder.


  1. CW: 14:04. Inchworm push-ups. My form was not very good. Position was good, but I kept pushing up, out of the plane of movement (diagonal.)

    Congratulations Meg on the freestanding handstand! Yowza!

  2. 13:12. Bike 1200 m, HSP to 8" target. Good to get back to HSP.

    Back squat from floor: 65, 85, fail @ 95. Need to keep at those cleans!

  3. 13:33 Inchworm pushups. Not too bad for being out of the White gym for a month.

    Freestanding handstand was awesome! Very sorry to Charles for letting him fall over like a white pine during the skill exercise. I will try not to let go, scream, cover my eyes, and laugh the next time. ouch.


How'dja do? Waddya think?