shannaduvall.blogspot.com
Shanna Duvall: Knowing We're Enough
http://shannaduvall.blogspot.com/2015/04/knowing-were-enough.html
Thursday, April 9, 2015. Today I laid to rest my sweet dog after 15 years of shared love and adventures. As I acknowledged her time was coming to an end, yet before making that final decision, I caught myself focusing on the idea that "I didn't make enough time to brush her." I made time to sit and brush her on her last full day on this earth and yet I was saddened that I hadn't done this more. April 9, 2015 at 1:32 AM. Well said.I struggle with this on a daily basis not being in AVL with my little g...
elevatetraining.blogspot.com
Elevate Training: April 11
http://elevatetraining.blogspot.com/2015/04/april-11.html
V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 13, 2015. 75% 5 x 1 OTM (blocks). 10 Minutes x Technique including Split Press (Alt Feet) Footwork drill (feet in the chalked zone). Deficit Deadlift (3”). 175 3-4 x 10-12. 2-3 x Bar Muscle Up. Lateral Box Step Up x 1 Minute 24”. Burpee x 90 Seconds. Row x 90 Seconds. Subscribe to: Post Comments (Atom). April 18-23 Catch up!
shannaduvall.blogspot.com
Shanna Duvall: Start By Showing Up
http://shannaduvall.blogspot.com/2014/11/start-by-showing-up.html
Monday, November 10, 2014. Start By Showing Up. Sometimes there is so much change in life I get lost for words to sum it all up. When that happens I go months and months still not knowing what to do with the drafts for this blog. Eventually I just accept that it's alright to just let the drafts be and start fresh. It was a very surreal yet challenging time in my life as I trained with some incredible athletes and worked under some awesome coaches at the OPEX facility. Below are the female results from th...
elevatetraining.blogspot.com
Elevate Training: February 2015
http://elevatetraining.blogspot.com/2015_02_01_archive.html
V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Sunday, February 22, 2015. 40 mins amrap without stress:. Lateral Box Step Overs x 60 sec - 20". Muscle ups x 60 sec. AD x 2 mins. Slammers 20# x 60 sec. 8 rounds, Constant movement, got 5 muscles up (3/2) each round. Range of motion was longer after amrap but not to baseline. Snatch Every 90 Seconds. 100 x 1 x 4. 105 x 1 x 2. 110 x 1 x 1. C2B Pull Up x 12.
elevatetraining.blogspot.com
Elevate Training: March 2015
http://elevatetraining.blogspot.com/2015_03_01_archive.html
V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Saturday, March 28, 2015. Wow first day back to training after a horrible stomach thing. Was out for a solid 3 days and couldn't eat much of anything, got super weak. So it felt great to back in the gym lifting today! 105# x 1 x 5 OTM, 110# x 1 x 5 OTM, 115# x 1 x 5 OTM. 105# x 5 OTM. 110# x 5 OTM. 120# 3-4 x 3. R-12,12,12,. L-12, 12,12. L- 20 in 1:50 tight.
shannaduvall.blogspot.com
Shanna Duvall: December 2014
http://shannaduvall.blogspot.com/2014_12_01_archive.html
Wednesday, December 31, 2014. Softening Your Angel and Befriending Your Devil. The voice in our head. We all have one….in fact most of us have at least two. While at times we may prefer the voices would shut up and go away the reality is the voices in our head are here to stay. Take a moment to reflect on your day thus far. What has been the tone of the dialogue in your head? Did you wake up excited to embrace the challenges of the day? Devil: What were you thinking? The voice of my devil vocalizes my se...
elevatetraining.blogspot.com
Elevate Training: April 1
http://elevatetraining.blogspot.com/2015/04/april-1.html
V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 13, 2015. 1 x 5 OTM 73. 1 x 5 OTM 78. 1 x 5 OTM 83 - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest. 125 x 5 OTM. 135 x 5 OTM. 215# in 2 Minutes (20RM) x 2-3 Sets. Timer quit each time so I just carried it 200m each set. Subscribe to: Post Comments (Atom).
shannaduvall.blogspot.com
Shanna Duvall: July 2014
http://shannaduvall.blogspot.com/2014_07_01_archive.html
Monday, July 7, 2014. 7/7 Training Snatches, Back Squats and Muscle-ups! Good sleep. Woke up 1 min before alarm. Coached 9 and 10a CF then trained at 11:30. Feeling a bit tired going into session, but energy picked up when I got going. A Hang snatch EMOM for 8 min building. 105-110-115-120-125-130F-130-130 solid. Videos of last 4 minutes. B Back squat @30X1; 6.6.6x3; rest 20 sec/rest 4 min. C 8 ub muscle-ups; 4 sets; rest 2-3 min. D strict supinated wtd CTB chin ups @20X1; 3-4x4; rest 2 min. The Park eve...
shannaduvall.blogspot.com
Shanna Duvall: November 2014
http://shannaduvall.blogspot.com/2014_11_01_archive.html
Monday, November 10, 2014. Start By Showing Up. Sometimes there is so much change in life I get lost for words to sum it all up. When that happens I go months and months still not knowing what to do with the drafts for this blog. Eventually I just accept that it's alright to just let the drafts be and start fresh. It was a very surreal yet challenging time in my life as I trained with some incredible athletes and worked under some awesome coaches at the OPEX facility. Below are the female results from th...