Emma's Workout Log

Spin Class 9/28/05

45 minutes, 70-80% heart rate

posted by Emma @ 1:50 PM 0 comments

Gymnastics 9/21/05

Wasn't going to actually tumble, but got carried away. Knee was sore - tendonitis?

Tumbling
- fhs-tuck (solo) - 4" mats
- front layout - pit
- ro-ff-tuck (slow and low... again)
- ro-ff-tuck - solo onto mats in pit level with floor (still slow and low)

Beam
- runs/kicks/jumps/low leaps
- switch leap
- handstands (cross & side)
- switch leap-wolf-jump 3/4

Bars
- 3 sets of 3 kips
- tap swings
- Casts... wussing out when attempting handstand with spot
- Attempted clear hips on low strap bar (low & slow)

Conditioning (late - until 10:30!!)
- hollow rock holding mushroom (heavy!)
- 1x9 handstand pushups off panel mat
- 2x10 tuck ups (stall bars)
- 1x7 press handstands to sit with spot (very little)
- planche-handstand (big spot)
- 1x10 hamstring leans (feet under beam)
- 2x10 toe raises (forward, turn-in, turn-out)
- 1x20 heel raises (2 feet)

posted by Emma @ 6:56 AM 0 comments

Gymnastics 9/15/05

Jay returned to teaching adult classes! Had some knee soreness so tried not to go overboard on tumbling. (tendonitis? meniscus?)

FX
Basics - hs walks (across floor), hs pirouette (1/2, 1/1, 2/1 - not clean), fr/bk walkovers, back x, back x 1/1 pir. (fall)

Tumbling - fr. tuck onto crash, fr. tuck step out onto crash (not made), fr. layout into pit, fhs-tuck on 4" (decreasing energy), ro-ff-tuck (energy gone - slow!) - minimal spot

I meant to leave after the first class, but no one came to chase us out...

Tramp
ro-ff-layout on tumble trak (good for once!)
1/1 in belt - 1st and last the best. Still under rotate layout but better

UB
strap low bar - clear hips to hand (big spot)

Conditioning
inverse drop kip - hs on strap low bar, fall fw to underswing, swing to hs (Alex felt like doing some heavy lifting)
1x9 hs pushups off panel mat
1x10 rock hollow
1x5 pullups (least swing in a while)
1x5 chinups (swing)
1x30 sec oversplits (4 ways)

posted by Emma @ 7:09 AM 0 comments

Gymnastics 9/10/05

Open gym. Low impact workout due to knee soreness after Wednesday.

FX
Attempted side aerial. None successful

Trampoline
Into pit - layouts, 1/2 twist. Working toward 1/1.
In belt - 1/1. Inconsistent - tendency to under rotate layout. Made more than missed.

UB
3 sets 3 kips
Tap swings
Attempted cast handstand with spot. Need to lean shoulders, develop strength in planche.

Conditioning
2x10 Bounce handstands
1x10 Leg lifts
1x5 Handstand pushups off block
2x10 Arm swing drill on mat w/ 3lb weights
1x5 Pike/straddle press handstand from sit with spot
1x10 Side arch sequence (upper, lower, both, rock) both sides
2x10 Hollow rocks
2x5 Planche pushups off block

posted by Emma @ 7:23 AM 0 comments

Gymnastics 9/7/05

Coach Wendell (?), Alex at the gym working out. 90 minute class.

FX
Basics -
- hs-roll (pike), back ext. 1/1 pir (fall), fwo (ok), bwo, bwo 1/1 pir., 2/1 hs pir.

Tumble -
- fr. tuck onto crash (high), fr. tuck step-out onto crash (high, incomplete)
- ro-ff-tuck (solo!). First time in at least 2 years. Most shoulder height.

Conditioning
- 2 x 10 leg lifts (sloppy)
- 2 x 5 tuck ups
- 2 x 10 front levers
- 5 pull-ups, 5 chin-ups
- 10 crunches, 10 pike situps

Flex
Splits 45 seconds each (approx). Right 1" above floor, left 3" above floor.
Pancake (pushed) - 45 deg. split, chest down.

posted by Emma @ 6:40 AM 0 comments

Why?

Maybe I feel like I have unfinished business to take care of, or maybe the sport is too much fun to give up. I have been doing gymnastics since I was six years old, not long after seeing the movie "Nadia" on tv for the first time. I was only in a competitive program for four years, from 1994-1997, where I progressed from level 5 to level 8 and was lucky enough to train some level 9 skills on at least 3 events. While I don't miss spending 30+ hours a week either at the gym or at dance class, or being freakishly muscular, skinny, and 5'6", I do miss being able to throw tricks that make people say "wow".

Well, the time has come. I have been talking about trying out for the Empire State Games for 2 years now. I am finally deciding to train for it this time. This year's were in late July, which gives me about 10 months to catch up, and come up with some presentable routines. Rather than keep a notebook, I'll track my progress here. No one will be reading this, but even if I think there's a chance someone might, that might help keep me on the right path.

I officially started weekly gymnastics workouts, varying from 90 mins to 3 hours, in mid-July. My skills are finally starting to return. To summarize July and August:

Skills worked:
FX - basics, FHS-front, RO-FF-tuck, pike press handstand
UB - cast handstand, kips (endurance)
BB - basics (walks, jumps), BWO
V - Yurchenko drills onto the table

Conditioning:
Pull-ups, chin-ups, pull-up-pull-overs, handstand push-ups, push-ups
Leg lifts, tuck-ups, front levers, L-hang hold
Dips

Other Conditioning:
Spin class
Yoga (1 class - a more advanced class might actually do some good, as hard as it is to admit!)

Other Interesting Tidbits:
'Sexy' Alexei Nemov was at C.P. one night. I never thought he lived up to the nickname before...

posted by Emma @ 6:21 AM 0 comments