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    Happy Birthday,Com. Rachael.
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About Rachael

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Date of Birth
April 3, 1975 (44)
About Rachael



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09-17-2019 09:30 PM
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11-26-2010 06:47 PM
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Recent Entries

PR distance bear crawls and waiter walkes

by Rachael on 02-23-2010 at 06:17 AM
It was partner day at Brad’s boot camp. The first person does some sort of crawl for a lap, while the partners does a stationary activity, then you switch 4 rounds of 4 sets. I tested most of the moves I did (the waiter walks tested very well.) Stopped at a change in breathing or tension levels.

Bear Crawls *PR made it the length of the gym, and about 1/3 of the way back
Step up 12 inch w/ double 14kg
Bear crawls about ¾ of the lap
Step up 12 inch BW

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Lull in training over

by Rachael on 02-22-2010 at 01:20 PM
For the last week my back has really been killing me. I have not wanted to do much more then I have to (and working 60 hours a week, there is a lot that I have to do.) It’s now to the point of just hurting if I move wrong. So it is past time to get back into the gym! (and even if I can only do one or two things w/o my back hurting, its worth going.)

Mellow day

by Rachael on 02-13-2010 at 11:01 AM
Today did not seem like a hit it hard day. I did very little of the class outline so I will not dwell on it. I did however do a lot of BW squats. I worked on two important components. Eye position and not bending at the waist at the bottom. I think it was the first time I really got my hips to move first coming out of the hole.

40s planks for the first time!

by Rachael on 02-12-2010 at 07:37 AM
Running late today, was not able to test before starting. Instead used the principals to determine stopping points and when to restart.

Today was a team workout. For the team exercises hold kettle bell in lockout while the other three members are doing the ladders. Then next three exercises are done for time: 50s work/ 10 sec rest.

Team C&P L 5 rung ladder – 12kg I was good until about 3, then I had to set the bell down.
Double swings – 2x12kg

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Testing and retesting

by Rachael on 02-10-2010 at 07:29 AM
Today was the first day trying out this biofeedback / gym movement thing in a group class setting. The menu today was a 14 station circuit. The plan, test each movement, work until first sign of tension or change in breathing or rhythm. ( à indicates failed test)
1 halos – tested best of the day 16kg, 14kg 12kg
2 double suitcase lunges – no go à DL 2x24kg, DL 2x20kg, one hand suitcase DL 20kg
3 burpees with jump – done off 12 inch box
4 TRX torso extensions
5 swings

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