Started from ground zero on Monday.  Ends up my work gym is pretty well stocked and got the ok to start throwing in the field across the street. 

Starting weights: military 45, dead 45, leg press 70, back extension 50, chest press 30, leg extension 30, pec fly 55; probably forgetting a few. Starting light so I can keep motivated and avoid getting hurt (or burning myself out). 

The guys at the gym don't believe me when I tell them I throw heavy toys.  I'm curious as to if I can get any converts.

Tonight planning to start bench and increasing reps, then try out the open footwork Anthony showed me last weekend.  Gotta get that muscle memory. 

Ancalagon!  Old "Rushing Jaws" himself!  Nerdgasm!

Good work Sarah!  It will pay off!

Started bench Thursday (45), added a few more machines.  Plan was to do squats on Friday but the gym closed early.  So I went to a birthday party instead.  Saturday was a wedding and doesn't count.

Sunday - practiced with the guys in Keller.  Apparently the things I didn't understand are coming much easier than the things I thought I understood.  I am having to completely relearn WFD.  Trying to concentrate on footwork, hipwork, and casting means that my throws are horrid right now.  I am hopeful that once all of this clicks into place it will work beautifully.  For now, it is chaos. 

And today my body hates me.  But at least I must have started using the right muscles, as they are the ones complaining.

Last night…

Squat: 45x40

Dead: 45x40

Leg press: 70x40

Abdominal: 60x30

Chest press: 50x30

Tuesday:

Military 45x20

Hack Squat 44x45

Abdominal 60x20, 65x20

Pectoral Fly 55x40

Leg Press 80x20, 85x20, 90x20

Torso Rotation 60x60

Chest Press 50x30

Leg Curl 50x15

Leg Extension 50x20

Wednesday:

Bench 45X60

Dead 45x60

Leg Ext. 50x25

Leg Curl 50x20

Abdominals 60x20, 65x10

Back Ext. 70x10, 90x40, 95x10

Leg Press 85x20, 90x20

Torso 60x20, 65x40

Pec Fly  55x30

And then I was jelly.  My numbers are small but I am still new at this.  They will get bigger. ( "

Trying to work as many parts of my body as possible.  I like looking like a girl.  I don't want to have huge arms and tiny everything else.  I would feel silly.

Practiced Saturday, Sunday, and last night.  Starting to actually see improvement (granted with a long way still to go).  However, I am delighted with improvement.  I never knew I would enjoy practice, but I am, tremendously. 

Now to stalk coffee, then continue with hydration for Friday.

"Program aborting: Close all that you have worked on.  You ask far too much."

I call mulligan.  On the entire day.

sigh

Monday night workout:

15 minutes on stationery bike (3.36 mi)

Back Ext 90x40, 100x40, 110x20

Hack Squat 55x40

Bench 45x20, 50x40

Abs 70x30 (this was rather painful)

Torso 70x40, 80x40, 90x20

The first week of exercising I was ravenous.  After that, my body has basically done a 180.  I have to remind myself to eat, and even then, food just really does not sound good.  Is this typical?

Just took my first ever pilates class; lasted 45 minutes.  It went better than I thought it would.

My body is no longer speaking to me. 

Day 2 of pilates.  Silly me thought it would be easier.

"According to practitioners, the central aim of Pilates is to attempt to create a fusion of mind and body, so that without even engaging the mind, the body will move with economy, grace, and balance."  Those of you who know me, don't laugh too hard.  Hey, we can all dream, right?

It certainly works the torso and legs.  I realized today that some of the exercises are very similar to what I was doing on the machines, only using my body weight instead of lifting a precise number of pounds.  Rather interesting, that.

Pilates =

Good work Sarah...remember, the best workout is the one you actually do.

Line drills!!!

Confirmation received - I acheived 5 PRs at Arlington.  Open, HWD, LWD, LH, W4H.  WOOT!!!!

Now to find the best place to get a kilt.  Any suggestions?

Word on the PR's!!!

Sportkilt.com

Thanks! 

USA Kilts even has my tartan.  ( "  Sadly Sport Kilt does not.

Worked WOB last night.  I'm consistently getting 10'.  Haven't been able to get it up that next notch. 

Worked braemar, HWFD, and LH on Sunday.  The latter two are starting to come together.  The first...well...it is still a work in progress. 

I've found a few key things that I need to concentrate on:

1) Strength and Power

2) Consciousness and Control of body movements

3) Technique

I need to exercise more in the gym to develop the first.  For the second, I'm taking pilates and I just started up swing dancing again (which I love!).  For the third, I'm working with the Keller Crew.

I'm not putting in enough on number 1, and I realize that.  Part of it is due to lack of know-how (what in the world should I do in the gym?) and part is due to fear of body failure.  The latter has been temporarily quelled, and for the former, I'm working on getting a gym membership where I can get at least one 1-on-1 lesson with someone who'll give me advice and direction.

I'm greatly enjoying the dancing.  I'm not sure how much it relates to HG, but it does require a constant vigilence of movement and form.  It is by far the most delightful training I'm doing! 

Technique - Working with Irish, Scott, and Duncan whenever I can.  These guys are fantastic.  And I need to start doing line drills.

Duncan sucks...it is all LIES!!!

We consider ourselves lucky because we get to practice with you, not the other way around. 

Team Keller - Nomen mihi Legio est, quia multi sumus

Aw, you make me blush!  Thanks ( "

Saturday was a long, HOT, hard day of throwing.  I got a 4' PR in Sheaf, a ~3.5' PR in Braemar, and beyond that, I am uncertain.  I feel pretty good about the day.  I know what I need to work on for the next competition.  (yes, line drills)

I stayed energized until the very last event (LH), when my brain and my body had some sort of disconnect.  My brain thought "oh, I need to go do that!" and my body said "what?"  and several seconds later it finally registered to my body that it needed to move.  At that point, I sat until I had to throw.

Short workout tonight:

3.3 miles on the bike (15 min)

MP 20x50

Squat 30x50

Back Ext. 20x90, 40x100

Chest Press 30x60

And that is all for now.  Off to Oz!

Back from Australia.  I swear, going halfway around the world (to 2 degrees Celsius) then coming back (to 100 degrees Fahrenheit) really screws up your body.

Averaged 10 - 15 miles a day walking.  Otherwise practice has been nil.  Back to the grindstone!

Welcome home! Wow! That's a lot of sight-seeing!

Yup!  Included climbing an old volcano, blazing a bit of a trail straight up the steepest, highest side.  Upon achieving the top, I realized that there was a nice, not-so-steep path I could have taken...alas.  Much more fun the way I went!

Worked on overcoming my mental block with open last night.  Distance was pitiful but I didn't fall over despite the mud they call a field. 

Started working on the two-spinner with wfd.  I don't recommend the 28 for that, but it's what I have.  It is very much so a work-in-progress.  Got the feet (sort of).  Now to get the body to follow!

Sounds like an amazing trip! Can't wait to hear all about it, maybe this weekend at Huntsville?

Saturday was a day of hot. 

Results were mediocre, which I want to blame on heat but I know are because I haven't done enough training, especially since I basically didn't pick up the toys since Stillwater.  Was able to match my PR in WOB.  Also over my mental block on open.  Much more technique needed all around.

Fun times still.  Even if I do throw the hammer like a baseball.  Thanks Bull. ( "

Tried a different strategy last night

bike – 6.5 miles

bp – 45x20, 50x20, 55x20, 60x15

tr – 90x25, 100x25

yesterday afternoon was full of hammer throws in the vileness that is TX heat

today was pilates

mind versus body, bay-bee!

wow.  just wow.

Today I had the awesome priveldge of training with Big Ed.  I finally know what exercises to do, and how to do them.  I'm stoked.

workout - can't remember names for everything, or weights on a lot of it, as the adrenline of the workout has made my brain incredibly fuzzy.  Definitely a new experience.

Medicine ball work, line drills, back squats, dumbbell press, dumbbell press/squat, rows, incline press, box jumps.  I'm probably forgetting others.  Weights started at 12 and worked up to 30.  Back squat was 45. 

LOVED IT.  Seriously wonderful to work with him!!!!! 

An incredibly fuzzy brain?  Ed has that effect on lots of women...!!!

Jealous though...I have never made it down to Cosner's Domain of Pain.

It just opened up Duncan...my own little private place!! Its wonderful for sure and you my brother are always welcome to come and play. Maybe sometime this off season for some heavy lifting and eating!!!  Just got word from Sorinex that the rest of my equipment should be here Monday....then even more fun to be had!!!

Sarah you did great!! Don't worry about the names of the exercises name them whatever you want to remember them.  Glad you had a good time training come back anytime!!

Duncan - totally worth the drive, even if it did take about 5 hours to get my brain to function properly again.

Ed - THANK YOU again!  Can't wait to come back!  Looks like I'll be making lots of trips to SA over the next little bit... 

Monday: day 1 of a new training program, compliments of Big Ed. 

Warm-up on bike - 1.6 mi

Line Drills - 50 for open stone, 50 for W4D

Box Jumps - 4x10x18'(?) (story here - after much searching in the dusty storage area that is by the gym, we uncovered a set of tiered platforms upon which I can do box jumps.  However, the heights are all strange.  Must bring a tape-measure next time to see what the actual heights are.  Yay finding hidden equipment!)

DB Snatch - 2x5x15, 2x5x20, 1x5x25

DB Incline - 4x8x20, 1x8x25

Back Squat - 5x8x45, 5x8x55, 3x8x65

DB RDL - 3x8x15

Snatch form was difficult to remember, but it finally fell into place with my right.  With my left, I'm not sure I ever got it quite right.

Pilates this afternoon.

30 LH throws this evening.  Beat my PR.  Throws were grouped overall.  I am pleased.

No doubt training with Ed was a great idea.  Stick to what he taught you...he has probably forgotten more about HG and strength training than you or I will ever learn.

Ed, I plan on heading that way the next time I hit Austin.  I'll bring the video camera, and if I survive, I'll post the results.

I have no doubt of that!  It'd do anyone good.

Hate that I've lost a week.  13 minutes on the treadmill this morning, with wires straped to my chest.  Pilates this afternoon.  Back to the gym tomorrow. 

Sure thing, Coach!

Warm-up on bike - 1.7 mi
Line Drills - 25 of open, 25 of WfD
DB Squat & Press - 5x6x15, 5x6x20, 1x6x25
Back Squat - 4x12x45, 4x12x55
DB Rows - 4x8x15, 4x8x20, 2x8x25
UGP - 3x12x55, 3x6x70
Stair jumps - 3x20

Someday all that will be easy.  Right now it wears me out.

Pilates this afternoon.

30-35 LH throws this evening, losing count when three teenage boys came up to inquire about what I was doing.  It was fun showing them the LH and the HWfD.  It is easier to understand T-Rex arms now.

My throws clustered around one spot, directly behind me, for which I am pleased, and all within about 6 inches of each other, for which I am delighted.  I did get one fantastic throw.  That makes two at that distance.  It was about 7 feet further than the cluster.

Tried to throw HWfD afterwards, but after only 1 throw, I realized that I was done and called it.

Difficult workout today - had a wreck yesterday...needed to stretch out the muscles.  Right knee went out on box jumps, but forced myself to finish the set.  Right shoulder went out on DB incline.  Couldn't get a 25# up.  It flat-out refused.  Body won that one, but mind won the rest.

Warm-up on bike - 1.6 mi
Line drills - 50 Open, 50 WfD
Box Jumps - 4x10x12, 1x10x18
DB Snatch - 5x5x15, 5x5x20, 2x5x25
DB Incline - 4x8x20
Back Squat - 5x8x45, 5x8x55, 5x8x65
DB RDL - 3x8x15, 3x8x20

Attempted pilates today.  Apparently I damaged my left hip flexor on Sunday, so anything involving crunches, while tried, resulted in excruciating pain.  Overall did decently well, considering....

Alan, I know you are right...I took off yesterday, but I want to find the right balance so that I can push and get better.  As the pilates instructor said, if it hurts enough to scream, let off, but if it is only discomfort, then push on through.

Pilates today.  Couldn't do the V-situps, but made it through most of the rest.

HWfD and LH throws tonight.  Happily found some shade to throw in.  Distances were okay but weren't very consistent.

On the HWfD, I consistently threw WAAAAAAAY to the right.  Why is that?  Am I releasing too soon?

Last night I spent 1.5 hours with two guys that I would guess were in their mid-20s or so.  One is on leave from Afghanistan and goes back in one month, the other is his buddy.  I was throwing HG implements and they stopped to watch, then asked if they could try it out.  We spent the time throwing, chatting about random things, ridiculing each other, etc.  In that entire time, no names were ever exchanged.  Very cool to just hang out and throw with random people.  I think the guy on leave would come play in a heartbeat if he weren't on his way out of the country.

Saturday threw with the Keller crew.  Apparently my Braemar position has run away, leaving no note.  I'm hunting it.  Also worked HWD, WOB, and sheaf. 

Sunday was more throwing, concentrating on Braemar, Open, and LH.  My Open is still pitiful, dispite having been taught a new position that is much more likely to be successful.  I am hoping that once I solidify Braemar that Open will fall into place.

"I am hoping that once I solidify Braemar that Open will fall into place."

Oh it will...precioussssssssssssssssssssssssssss

warm-up on elliptical

DB Squat/Press 5x6x15, 5x6x20, 2x6x25

Back Squat 4x12x45, 4x12x55

DB Rows 4x8x15, 4x8x20, 2x8x25

UHG PD 3x12x55, 3x12x70

Didn't get to line drills or stair jumps

pilates yesterday.  Was able to do 2 1/2 V-situps (yay) and overall it was actually almost...easy.  Scary!

warm-up on elliptical

DB Snatch 5x5x20, 5x5x25

Back Squat 4x10x55, 4x10x65

DB Incline 4x8x20, 2x8x25

RDL 3x8x15, 3x8x20, 3x8x25

Didn't get to line drills or box jumps. Instead I got to tear apart my dashboard and play with my speedometer.  New cable coming tomorrow.

Friday the 13th, oh why did you haunt me so?

good/bad/fantastic/horrible day yesterday.  Still worried...

ST decided she didn't like one of her spark plugs.  11 burns-turned-blisters later, I gave up and had her towed.

Practice last night was great.  LWD and Braemar.  Found out that I've been doing my linedrills incorrectly (groan) so relearned those.  Was actually able to start throwing two-spin LWD.  Thrilled.  Braemar, well, mediocre, but will keep working at it until it sinks in. Got a month to the next games.  Lots of throwing to do!

Braemar and LH throws tonight.  I am rapidly coming to the conclusion that braemar will not sink in this year.  I should not be frustrated, though.  It took 6 years and a completely new style of learning before I threw the hammer rather than it throwing me (thanks Irvin!).  So...this too shall come, right? 

I feel like a puppy that hasn't grown into its paws....

started slowly increasing weights last night

warm-up on elliptical

DB squat+press 5x6x20, 5x6x25, 1x3x30

back squat 4x12x55, 4x12x65

DB rows 4x8x20, 4x8x25, 1x8x30

UGP 3x12x60, 3x12x70, 3x8x80

~3 hours of throwing in Keller Saturday.  The guys are refining my throws, which is fantastic.  Braemar, line drills, LWD, and LH (until the Dwarf decided to break it.  Bad Dwarf!  no cookie!)

LH now fixed.  Happy!

Waited until dusk and threw LH until it began hiding in the grass under cover of darkness.  It was almost...theraputic....  Scott was right - my throws improve greatly when I don't have to worry quite as much about people milling around (although that concern was still there.  Have to go back to the park in Richardson, I suppose).  Chose two goals.  Met one and came close to the other. 

Hey Irish, I found my right side!

This evening was full of LH and HWD throwing.  Gotta love those "cold fronts."

last night - walked/ran for an hour, plus line drills and HWD

I've worked for three years right next to a beautiful little nature preserve and never really checked it out.  Great place to throw!

After a stretch of silence...

Stones, distance weights, and hammers Saturday and Monday.  I prefer early morning or evening throwing to mid-afternoon.  Mid-afternoon is vile.

Last night was stone work, starting back at ground zero.  I understand now why my open is so terribly sad.  Now to put understanding to action.... 

And then there were hammerwinds.  My balance is almost back to normal after the sad performance that was Tulsa part deux.  I need blades and tacky. 

Talk with Irvin about blades, his little mini blades he made for me are a great starter set.

Sunday there was much rejoicing, for Jen has returned! 

Stones, WFD, Hammers.  Blades are in process, for they are most definitely needed.

Last night was line drills, for I must learn how to end in an open position when I spin.  This is easier to do after two spins than one.  Not sure why.

And I was reminded just why one should stretch before practicing.  Ouch...

Lots of exercises today, but don't know the names of most of them.

Twists, ab work, crunches, balancing, and endurance stuff.

Learned a great new exercise though...should help tremendously with my difficulty in staying low when I spin.  Yay learning new things.

Drills to exhaustion tonight. 

Coach, I'm still jumping more often than not.  Working on it, though. I wonder if wearing weights on my ankles would help keep me on the ground? Hm...odd that when I need to jump I don't, and when I need to not I do.  Must fix brain.

On a completely different note, finally saw Ironman II.  Words aren't sufficient.

Today I successfully learned how to pick a caber.

FTW

Lots of training and practice of various sorts this weekend.  Some things were more enjoyable than others.  All were worthwhile.

Sprints, 100+ hammerwinds, bunny-hops, jumprope (just a little), and throwing, with a smattering of running attempts thrown in for good measure. 

Run/walk, sprints, hops, WfD, Hammer.  Apparently cold wx means more stretching is needed. Stupid leg cramp.  Started practicing with the jump rope.  Best was 50 continuous.  Improvement, it will come.

Yesterday was pilates, then agility/endurance exercises of hate.  Gym today.

2 mi on bike, balance leg extensions 2x10, hanging back extensions 2x10 body only, 1x10 with 10# weight, front squat 4x8x65, 2x8x75, back squat 3x10x65, 3x10x75, UGP 3x10x60, 1x10x70, BP 3x8x65, then some jumprope for good measure.

Arrived home and got to welcome the newest member of my family:

Most definitely Alan!  As often as possible. 

No joke Duncan!  If you do, they turn into this:

Drove to Keller at 0-dark-hundred this morning.  Duncan showed me correct techniques for some new-to-me lifts.  I am blessed with such a great network of fantastic people!  There shall be much work done this coming week. And much jumping of rope today, if for no other reason than an excuse to be outside.

The weather is absolutely gorgeous right now.  A combination of the chill, the colors, the weight-training, the running and agility stuffs, and the friendship of those I train with lifted my spirits to soaring heights this past week.  Here's to hoping it stays there.

Hammer winds today - 6 sets of 10 on each side.  The left-sided ones were to fulfill a promise made two weeks ago (mostly to myself). My last right-sided set got really fast.

Note: There were a lot more than what is notated above.  Recognizing that I should only log legit, correct-form attempts, I still should count a lot less, especially of the left-sided ones.  Thus I chose to only count when I was able to do a continuous set of 10.  I also threw out a complete right-sided set when I realized I had backward orbits. 

After looking at other logs, it's really difficult to post here.  Really, really difficult.

2 mi bike, 3x10 BE, 1x10 LE, BS 2x10x65, DB Rows 3x10x25, PP 1x10x45, 1x5x55, 1x5x65, 1x1x75, attempt at 85, DB incline 4x8x25

Thanks B. ( "  They say...well, something I'm sure. 

DB Snatch 3x10x20, 3x10x25, 1x10x30

Tried no-weight squats to see what I could do.  ATG 2x10, assist required to keep balance.  2x10 no assist put me at ~parallel, maybe a titch lower.

Followed up with jumprope. 

And now I have a baby chinchilla curled up on my shoulder, snuggling in, making little chirping noises as he falls asleep.  Life is good.

warm-up on elliptical.  Dead: 4x10x65, 3x10x75. Incline sit-ups/rotation with 5kg medicine ball 3x10.  Line drills - concentrating on keeping my left arm away from my body and trying to let the ground come to me. 

Alan H wrote: "WTF am I doing here?"

Yes, that thought has run through my head a time or two....

Alan H wrote: I'm here to MAKE MYSELF BETTER.... Keep at it.

This thought runs through more often.  HG is my bit of selfishness.  I do it completely for me. 

Thank you for your words, my friend.  They are greatly appreciated. 

Our numbers aren't "puny," they are work-in-progress, right?