Emma's Workout Log

Gym 4/1/08

2008-04-01T19:00:00.000-07:00

Newest goals:

1. 30 minute time at the Corporate Challenge June 18 (3.5 miles, 5 minutes faster than last year)
2. Start gymnastics again

3 mile run (30 minutes)
Quick stretch
With machine at 50 lbs, 3 sets of 10 dips, 2 sets of 10 pullups (overgrip)
2x10 Rope pull downs with 50 lbs
2x10 Bicep curls with machine 40 lbs
2x10 Pushups off feet. Slightly cheating (halfway down)
Full Stretch

Volleyball 2/5/06

2007-02-06T08:08:00.000-08:00

Two sports, one night.
Went 3-0 (close games) at FIT.

Gymn 2/5/06

2007-02-06T08:06:00.000-08:00

First workout since December.
5 RO-FF-Tuck, with spot of course
Bounder-bounder on 4" mats
RO-FF-LO on tumble trak

Volleyball 1/31/07

2007-02-01T07:56:00.001-08:00

Went 3-0 at Trinity School on W. 91st.

Step 1/30/07

2007-01-30T18:45:00.000-08:00

55 minutes, class ended with some abs

Total Body Conditioning 1/29/07

2007-01-30T07:55:00.000-08:00

7 minutes warmup on elliptical (100 calories)
5:30 class, 55 minutes

Volleyball 1/24/07

2007-01-25T12:50:00.000-08:00

Called to sub for another team at LaGuardia HS. Spent 45 minutes looking for parking. Only got to play 10 minutes.

Gym 1/23/07

2007-01-24T12:49:00.000-08:00

20 minutes treadmill. 6.2 mph. ~2 miles.

Volleyball 1/18/07

2007-01-18T12:48:00.000-08:00

Went 2-1. One hour constant play.

Gym 1/11/07

2007-01-12T09:27:00.002-08:00

Treadmill. 20 minutes. 6.0 mph. 2 miles.

Gym 1/9/07

2007-01-12T09:27:00.001-08:00

Treadmill. 20 mins at 6.0 mph. 2 miles.

Volleyball 1/10/07

2007-01-12T09:26:00.000-08:00

Played better in games 1 and 3 than I have in a long time.

Game 2 was awful.

Team captain probably more hard core than we were hoping for.

Boot Camp 1/5/07

2007-01-12T09:23:00.000-08:00

New class at 44th & 5th. Reasonably intense. Difficult time at 5:45 on Friday. No good at jump rope!

Gym 12/13/06

2006-12-15T05:59:00.000-08:00

30 minutes elliptical
20 crunches, 20 crunches to the side, 20 pelvis lifts, 20 pike situps, repeat
40 leg lifts on side each leg (ab- & adductors) with 9 lb body bar on foot

Gymn 11/27/06

2006-11-28T06:42:00.000-08:00

7 - 9:15
FX: Standard W/U, RO-FF-Tuck, FHS-Tuck
BB: BHS s/o low beam, pad & panel mats. 5 stuck. Insufficient jump. Crossed right hand on last attempt and popped shoulder.
Flex

New Mission...

2006-11-27T06:02:00.000-08:00

Empire Trials came and went successfully (Empire Trials). This year's games are in Westchester, and it seems the ideal year to go "all the way" and compete in the big event, but there's another event overshadowing this one - my wedding!

I get the "why do YOU need to work out" question all the time. My reason: what bride doesn't want to look gorgeous, be at the top of her game, and have the most confidence she's ever had in her life on her wedding day? After all, all eyes are going to be on me. For 5 1/2 hours.

Tentative workout schedule:
Monday - gymnastics
Tue, Wed, Fri|Sat|Sun - gym
(one spin class, one total body conditioning class, and some 1:1 bonding with some other machinery)

Countdown to 8/25/07 begins!

Gymnastics 5/10/06

2006-05-11T12:11:00.000-07:00

FX
Back tumbling first. RO-ff-tuck stable but not as good as last week.
FHS-tuck onto 4" mats

UB
4 full sets, 2 with dismount from cast
Worked jams leading up to straddle cut

BB
Jumps: hitch kick, pike, switch, wolf, sissone
Back walkovers with wuss setup (mats under beam)
Combinations: bwo-pike jump (awkward?), hitch kick cartwheel switch leg

Gymnastics 5/3/06

2006-05-04T07:57:00.000-07:00

FX
FHS-tuck on 4" mats
RO-FF-Tucks. 1st 5 not so good, last 5+ no spot req'd. Bad habit: leaving head down into tuck.

UB
4 routines w/o dismount
Worked on straddle-cuts

BB
15 min of routine elements

Left @ 9pm for Jersey bus (1st time)

Gymnastics 4/26/06

2006-05-04T07:50:00.000-07:00

FX
FHS-tuck on 4" mats
RO-FF-Tuck on FX mostly solo

BB
Warmups, 1 routine, went home to finish final class project

Gymnastics 4/19/06

2006-04-21T10:27:00.000-07:00

FX
FHS-tuck on panel mats w/ safety spot (chicken)
RO-FF-Tuck 5+ times with no spot required

BB
Put together routine (sans flight):
straddle over to sit, cross legs, needle scale to stand
full turn
body wave
switch-wolf
jump 3/4
roll down to knees
cartwheel-switch leg to beat jump
pike jump - sissone
down to knee - 1/2 pivot turn up

Need at least one more B, and a flight for July...

UB
3 connected routines (to 3 swings & dismount)
flyaways from cast into pit (early release)

Gymnastics 4/12/06

2006-04-13T08:48:00.000-07:00

FX
fhs-tuck on 4" mats
fhs-tuck suicide attempt on hard floor (coach test?)
ro-ff-tuck. last two were ideal!! finally!!

UB
Full set connected (no dismount):
Kip-cast-clear hip-kip-front hip-squat on, kip-front hip-cast-(flyaway omitted)
3 swings to flyaway on UB

OK, so it's barely level 6 and the clear hip was barely horizontal but at least it's something connected, for now.

BB
switch-wolf
jump 3/4
full turns
cartwheel switch leg from knee
punch front dismount timers
press mount?

Gymnastics 4/5/06

2006-04-06T09:33:00.000-07:00

FX
- FHS-bounder on 4" mats
- FHS-tuck on 4" mats
- RO-FF-Tuck (safety spot)
(Note: this is probably the longest anyone has EVER worked on getting this pass)

BB
- switch, wolf, 3/4
- cartwheels...
- 1/1 turns
- 3/2 turns (1 good)
- mount/dismount

UB
- Connected kip-cast-clear hip-kip for the first time in a few years.
- attempted kip 1/2 turn
- attempted jams
- flyaways into pit from 3 swings (5 decent tucks)

I am more and more convinced if any gymnast ever read this, particularly any I used to work out with, they would laugh
a) at all the skills I lost
b) b/c it's taking me so long to get them back
c) b/c I'm still think I can ;)

Total Body Conditioning 4/2/06

2006-04-06T09:32:00.000-07:00

Substitute - much less cardio

Gymnastics 4/1/06

2006-04-06T09:22:00.000-07:00

BB
- switch, wolf, jump 3/4
- full turn
- 3/2 turn (falls)
- cartwheel switch leg
- back handsprings on low beam with panel mats (hands on panel mats, b/c I am a weenie)

Gymnastics 3/29/06

2006-03-30T08:26:00.000-08:00

Despite lack of posting, have been going to the gym regularly.

Sundays @ 6:30: Total Body Conditioning @ NYSC. Intense class, mucho cardio.
Tuesdays @ 8:30: Treadmill/Bike with Debbie
Wednesdays/Saturdays: Gymnastics

Last night's workout:

FX:
FHS-tucks on panels. 1 to seat, 1 to feet
Ro-FF-Tuck. Once again, mostly solo. (wait for it: next week's relapse!)

UB:
Kip casts (still pathetic)
Cast clear-hip (below horizontal) kip out
Single casts, some 45 degrees

BB:
Switch-wolf-jump 3/4
3/2 turns
Cartwheel switch leg to cabriole
Old L6 dismount

Gym 1/24/06

2006-01-25T09:22:00.000-08:00

With Debbie. American Idol on TV.
30 mins fast walk on treadmill (save the knee)
25 mins bike

Open Gymn 1/21/06

2006-01-24T07:56:00.000-08:00

Alex was in town for the weekend :)

FX
RO-FF-Tuck (Why can't I do these anymore/yet?)
RO-tuck onto crash mat (Why can I do this without an issue?)

UB
More flyaways. (Didn't take 15 swings to let go, either)

Out to dinner with the group afterwards.

Gym 1/15/06

2006-01-17T05:03:00.000-08:00

Total Body Conditioning 6:30pm 91st Street.

Hardest class ever. Lots of cardio, and an individual in desperate need of deodorant next to me and no room to move away.

Open Gymn 1/14/06

2006-01-15T12:33:00.000-08:00

After not getting my lazy butt there for 2 months, I found out out trusted coach Alex left Chelsea Piers 2 weeks ago. Now I'll actually have to self-motivate to learn new things. Sad.

FX
Warmup
Basics

UB
Pushaway kips - 2 sets of 3
Many, many tap swings
3 swings to flyaway into pit (How easy it is to regress 15 years)

BB
Basic walks, jumps
Handstands

Conditioning
2x8 leg lifts
1x10 V-ups, crunches

Gym 1/9/06

2006-01-15T12:31:00.001-08:00

Crowded.
20 minutes bike
Crunches

Gym 1/4/06

2006-01-15T12:31:00.000-08:00

9pm Total Body Conditioning class w/ Debbie

Gym 1/3/06

2006-01-15T12:29:00.000-08:00

2 miles on treadmill

Gym 12/18/05

2005-12-19T06:12:00.000-08:00

Ridiculously sore from Friday. Easy bike for 15 min to loosen up legs.

Gym 12/16/05

2005-12-19T06:05:00.000-08:00

Day off from work.

12pm Total Body Conditioning class. Best overall workout I've had in a while.

Gym 12/14/05

2005-12-19T06:04:00.000-08:00

7:30 spin class with Debbie. Not the best instructor I've had, still came out drenched.

Gym 12/12/05

2005-12-19T06:02:00.000-08:00

Debbie got a membership at NYSC!! No more excuses now...

1.5 mile run/walk - 20 mins - treadmill
Crunches
10 min bike

Lazy Ass 11/30/05

2005-11-30T19:57:00.000-08:00

I have not been to the gym in FOREVER. School ends 12/9. Will go on crazy gym binge. Muscles, prepare to be pulled.

Gym 11/7/05

2005-11-08T10:16:00.000-08:00

20-minute late-night workout.

Legs
5 mins (1/2 mile) - Treadmill
2x10 Quad flexes (50 lbs)
2x10 Leg-straightening exercises with medium ball
3x10 Hip-lifts
2x10 Front lunges ea. leg with 12lb weights
2x10 Side lunges ea. leg with 12lb weights

Arms
3x10 second planche-pushup hold on bar
3x5 planche pushups on bar
1x5 10 second planche-pushup hold on bar imm. followed by 5 pushups, feet elevated

Gymnastics 11/2/05

2005-11-03T10:56:00.000-08:00

2.5 hours. Really good day.

Tumbling
- 5 solo fhs-tuck, no spot (even on the first one)!
- 5 side aerials off panel onto crash mat - no hands
- 4 standing back tuck from level height onto crash mat - no spot, hands down on 2
- 5 very decent ro-ff-tuck - safety spot only - 2 of them spectacular

Bars
- 2x3 pushaway kips
- kip-squat on
- 2x3 tap swings
- switch-kip

New idea for acceptable bar routine:
Switch-kip, squat on. Straddle back, kip-cast-clear hip, kip squat on. Kip-cast-flyaway 1/2.

Beam
- basic warmup
- 5 wobbly (but stuck) full turns

Gym 10/18/05

2005-10-19T08:57:00.000-07:00

35 minute workout
- Bike 15 min
- 3x10 arch ups
- 2x10 ea. @ 75lbs on multi hip machine - front, back, abductor, adductor, quad.

Gym 10/12/05

2005-10-13T10:47:00.000-07:00

Stressful day, pouring rain. Vinyasa Yoga class.

Gymnastics 10/5/05

2005-10-07T12:29:00.000-07:00

Tumbling
- 5 solo fhs-tuck, 1st with mental spot
- 4 standing back tuck w/ spot

Tumble Trak
- ro-ff-layout (nice ones)

Bars
- 5 straddle backs! Mat over w/ stack. X 2 below 4. Mental spot. 4/5 early release.
- 2x10 cast horizontal
- attempted straddle cast hand

Conditioning
- 1x7 handstand pushups off tumble trak
- 1x30 sec wide behind the head hang hold
- 20 bounce hand on bar over tumble trak
- 20 bounce-hand-feet on tumble trak

Spin Class 9/28/05

2005-09-29T13:50:00.000-07:00

45 minutes, 70-80% heart rate

Gymnastics 9/21/05

2005-09-27T06:56:00.000-07:00

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)

Gymnastics 9/15/05

2005-09-15T07:09:00.000-07:00

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)

Gymnastics 9/10/05

2005-09-12T07:23:00.000-07:00

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

Gymnastics 9/7/05

2005-09-08T06:40:00.000-07:00

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.

Why?

2005-09-08T06:21:00.000-07:00

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...