13/05/28
Workout:
KB swings: 70# x15x3 (two hand swings)
DLs: 45kg x5, 50x5, 55x5, 60x5, 65x5, 70x5, 75x5, 65x5
DB Bench: 15#x10, 20x5, 20x5, 20x28 - improvement. Still had a few left in the tank but decided to save it.
BSS: BW x10x3
OHP: 15kg x10x3
13/05/29
KB swings: 70# x15x3 (two hand swings)
OHP: 15kg x6, 20x6, 15x6 - Starting over here. I’ve ignored OHP for a month and my strength has dropped significantly. Boo 
BNPP: 20kg x5, 22.5x5, 25x5, 22.5x5 - Trying to get more volume in. Helped my OHP numbers, should help this.
BW Squats x10x3
Prowler: 50# x80ft x3
Tire flips (think it was 160?): 10x2 - This one is still easy for me to flip so it was more about raising my heart rate in a fun way 
Stretching and laughing at a friend who is training little kids how to run. It’s like watching someone try to herd wet cats.
13/06/01
Throwing practice:
Braemar (8.5# stone) x3
Braemar (13.2# stone) x3
LWFD x 8
HH x 5
Think I finally found something that works for my stones. It’s giving me a better pop. I’m getting the hang of the torque and have to work on really getting my legs into the movement. I’m happy with the way it’s going. In the LWFD, I need to slow the first turn down a bit so I can add acceleration later and keep enough contact to drive it to zero and follow through for the release. The HH was okay. I need to work on using my hips and knees more for counterbalancing the hammer. When I get tired, I tend to use my back more than my hips and knees. Not good. Overall, it was a good practice for me. Competition on June 8.
13/06/02
Morning circuit:
Glute bridges: Black band x25x3
DB OHP: 13# x15x3
KB swing: 35# x10x3
Meadows swings: 13# x20x3
Afternoon workout:
KB swings: 65# x15x4
DLs: 45kg x5, 55x5, 60x5, 65x6, 70x5, 75x5, 77.5x5, 70x5
DB Bench: 15# x10, 25x3, x3, x21
OHP: 15kg x10x4
BSS: BW x10x3
Tire flip (150#) x20
13/06/04
Afternoon throwing session:
HWFD:
Struggled with this today. I made the mistake of not having my head in the game when I came out to practice and I paid for it. I was having trouble casting the weight around and couldn’t get the flow until after my throwing partner knocked me back into the right frame of mind and gave me some pointers on how to correct the cast. Did better after that. Still rushing the finish but it’s starting to sing through the beginning of the throw. Have to remember I have a lot of time to put more force into that thing before I finish the throw.
LH:
Yet again, this has been something I’ve struggled with as it never seems like I finish the throw, just start another wind then let go. Today, my throwing partner gave me something to cue off of that really seemed to click well. I was planting and really accelerating the hammer for a good finish. Probably the best finish to a throw I’ve ever had. Still some tweaks to work on, like pushing the hammer all the way through the bottom before posting and following through with a final pull. I’m feeling good about the improvements I’ve made in my technique this year. I know they’ll show up in my competition numbers eventually.
In other news, got to keep taking care of my knee. It’s leaps and bounds above where it was last year but I still feel it when I do something wrong. More foam rolling, stretching, and single leg stuff to strengthen all the little stabilizers.
Competition on Saturday. Time to write down my goals.
Competition goals:
Braemar: 20’
Open Stone: 25’+
HWFD: 25’
LWFD: 50’+
HH: 50’+
LH: 66’+
WOB: 12’-
Sheaf: 18’+
Caber: Decisive turn. The ultimate goal is a 12:00.
Lot of the same goals as last time. Time to get my butt in gear, believe I’ve done everything I need to to get these numbers, and just throw.
Just lurking and saying hello and good luck on Saturday, Pixie!
I know nothing about throwing heavy stuff, but it’s great to see your enthusiasm.
Thanks, Puff! I’ll have to start throwing videos on here again
[quote]PixieThrower wrote:
Thanks, Puff! I’ll have to start throwing videos on here again :)[/quote]
Please do!
Okie, results from the game. Overall, I’m happy with how I threw. I still have things to work on but so say we all.
Braemar: 20’2", 13.2# stone
Open: 24’9" (fouled a 25’8" - couldn’t stay in the throwing area), 8.3# stone
HWFD: 26’8", 28# weight - furthest I’ve thrown this in 3 years
LWFD: 48’8" (fould a 51’), 14# weight - still looking for the equal parts aggression and casting I had that one practice
HH: 49’9", 16# - didn’t quite feel comfortable fully extending out. Need to work on counterbalancing more.
LH: miscommunication occurred and there was no 12# hammer available for us to throw 
Caber: 12:00, 12’6"x52# - I’m really happy with this. 12:00 is a perfect turn. This guy gave me trouble last year. Has a bad bend in it. I even got to play with a 16’6"x48# caber. Got close to turning it on my third try and I know if I had a few more tries with it, it would have gone over.
WOB: 11’, 28# - Still looking for that elusive 12’. Need more sink and a better chase and finish. I have it in me, just have to put it all together.
Sheaf: 16’, 10# - Hit the bar at 18’. More leg drive required.
13/06/11
KB swings: 30x10x3/arm - continuous. Just kept switching hands with no break in between.
OHP: 15kg x6, 20x6, 22.5x6, 20x6
BNPP: 20kg x5, 25x5, 27.5x5, 25x5
BW Squats x10x4 - in between PP sets
Tire flip: 150# x10x2
Lots of foam rolling was done before this workout. My legs and back are tight from the competition on Saturday. Had on of my friends try to clear the knots out of my back and it felt like I went through a meat grinder.
I’m going to be competing in what I believe is the first Women’s Light Weight class in a games down in Boise this year. Have to make sure I have a ride down there because I’m definitely not spending $1000 to fly down there Cutoff for weight is 150# and I weighed in at 149# this morning. It’s now my job to get down to 145 so I don’t have to worry about eating breakfast and water retention. It’s a morning-of weigh-in. Competition is on July 6th, so I have tons of time. Honestly, this should be a cake-walk for me to lose the weight. I now have a reason to stay away from the chocolate, cookies and chips.
13/06/13
Throwing practice:
Braemar x4 - worked on starting a little lower and really thinking about trying to push it forever so it lands in the left sector of the throwing area. Pretty consistent at 24’ with the 8.4# stone. That’s a definite improvement for me.
Open x4 - yet again, working on staying low. I’m doing a modified south african (half spin). Things for me to remember here are kicking my leg out and around, not out and up. Out and around keeps me low to the ground so I land with my legs bent. Best of 26’8", only 6" off my PR. Pretty happy with this
HWFD x4 - continuously learning how important that initial cast is for me and the overall throw. Really have to focus on starting the outward push around my body on the initial cast when the weight is weightless. Bend the legs a little more and cast until 12 o’clock. Think re-cast and drive for the transition. On the final pull, keep my legs bent and think re-cast again, then explode up when the weight starts moving forward.
LWFD x3 - I discovered I feel really slow going through this, but my throwing partner says the ball is whipping like nobody’s business. Awesome. Still have to think about casting around and keeping my knees bent. On this one, just focus on keeping my arm long and don’t worry about adding speed until the final pull. When I can perfect this, then I’ll start adding more speed closer to the beginning of the throw. Best of 52’ off of what felt really easy for me to do. Looks like I found a little balance between my aggression and patience
WOB x4 - Really reach back, sink the hips to chase and look up at the sky to finish the throw. Felt poppy. I want my 12’!!!
13/06/15
First off, working out with a cold sucks. I feel better after getting out of the house and moving around but having a stuffed up nose is not cool.
KB swings: 70# x15x3
DLs: 45kg x5, 55x5, 65x5, 70x5, 72.5x5, 65x5
DB Bench: 15# x10, 20x10, 30x1, x1, x8 (1+)
OHP: 35# x10x5
BSS: BWx10x2
That about used up all the energy I had for the day. The name of the game in summer is to maintain strength and it feels like I am.
Weighed in at 147.4# today. Getting there but not quite down to a good cushion weight.
Okay. Two competitions down this weekend. PR’d in the LWFD with a 53’10" throw. That’s about a 2’ improvement Had solid shots at 12’ in the WOB and probably would have had it if I had been standing a little closer. Have to work on the finish and arc I’m giving the weight. I might just ask the boys to put it to 11’9" in my next comp just so I get that in the database. I’ll have full numbers up soon, just haven’t had the time to go through the score sheets yet.
Next competition is in Boise and it’s the only one where I’ll have to make weight morning of! I’m feeling pretty good about that, minus yesterday’s training course bloat. Why is it always sandwiches??! Stupid bread. I have two weeks to lose another 2-3# for me to feel comfortable with being able to have some sort of breakfast in the morning and walk on the scale fully clothed and be under 150#. It’ll be fun competing against women roughly the same size as me (I might be the giant in the group!!!) and getting to throw a 21# weight for my heavy weight and weight over bar.
Yep me and bread = bloat! Congrats on the PR and have fun in the comps.
Well, I’ve been letting this slide hard. Things I’ve been doing over the past couple weeks: remembered I still have to be putting time in in the gym during the summer months as well as throwing practice to do well at competitions, competed in Idaho and had another competition closer to home.
Idaho was a lot of fun, if a little disappointing for me. Came in second. Wasn’t all bad, though. PR’d in the sheaf with a throw of 18’ with a 10# sheaf.
Next competition was fun for me I finally got my 12’ Weight Over Bar PR Best feeling ever to get that one. It’s one of those watershed marks that you look for in the women’s game. My goal for next year will be 13’.
New PR from the competition this weekend! 27’2" with the 28# weight for distance. After spending a weekend watching the top women in my sport, I realize I have a lot of upper body work to do. I’m jealous of the guns those girls have
I have 3 weeks until my next competition so I’m going to make up a program that will keep me moving forward on my lower body work and really kick it up on my upper body work. I miss having definition on my biceps and triceps.
Also, have to figure out my back pain. I figure some of it is postural and some of it is imbalance. I throw everything with my right hand. My left trap and neck get so aggravated after a games I get horrid tension headaches. The muscles could be weaker on that side from lack of stimulus, for all I know.
Time to catch up on training
Did a mixed bag yesterday.
Snatch pulls: 22.5kg x3, 25x3, 27.5x3, 30x3
DLs: 45kg x5, 60x5, 67.5x5, 77.5x5, 80x1, 60x8
Bench: 45# x10, 50x5, 60x5, 70x10, 75x1, 50x10
Random body builder stuff:
DB curls
push ups
kb swings
Good day at throwing practice today!
Braemar w/8.5# stone x 4, best of 25’ - Figured out I have to use my legs for this… Such a novel idea!
Open stone w/8.5# stone x4, best of 25’6" - Still not catching this right but it’s an improvement.
LWFD x 5, best of 55’ - practice best and furthest I’ve thrown it. Nothing under 50’ and that’s awesome for me!
Light Hammer x 3, best of 68’ - about 4-5’ better than anything I’ve done in competition this year. Finally realized I should be speeding this thing up during my winds instead of trying to get it all at the end
13/08/11
Snatch pull: 25kg x2, 27.5x2, 30x2, 32.5x2, 35x2x3
Bench: 45# x10, 55x3, 65x3, 70x11, 80x1, 55x10
Done. Short and sweet.
13/08/13
Just deadlifts today. Did accessory (kb swings, curls, rehab) work at home. Gym was too crowded.
DLs: 45kg x5, 55x5, 65x6, 72.5x3, 80x1+ (5), 85x1, 65x8
Did some foam rolling beforehand to make sure my knees were happy. Other than that, really didn’t want to be in a crowded gym to do stuff that I could do at home.