The Challenge, Part IV : Gymnastics

The front lever was the first event in the gymnastics portion. The quality is debatable, but it was a satisfying PR.

front lever, 15s

Weighted pull-ups were next. I had to fight for 135.

pull-up, 135

Keeping the balance.

dip, 135

The biggest disappointment was maximum repetitions pull-ups. I did so many pull-ups during training. I could only eek out 22.

It wouldn't be a CrossFit day at the UCSB Recreation Center without being informed that were breaking the rules. This time it was "unapproved photography". Time to head outside.

I don't think I have ever tested my vertical jump. It turns out I have good hops, 25'' vertical (approx), but not the best measuring system. It involved me chalking up my fingertips and measuring with webbing, stupid climbers.

Insert Your Own Caption ...

I knocked out out 11 handstand push-ups. Easy.
I knocked out 25 pistols each leg. Easy.

I felt locked in with L-sit and set a great PR. It became a whole body experience with everything giving out at the end.

L-sit, 41s

Word of the Day

Muscle-ups were another disappointment, 5. It was becoming very warm at that point.


Ring dips, 24. Hard.

Ring push-ups, 41. PR!! Very Hard.

Semi-submerged truck tires

WOD

1) max HSPU : 12 *

2) bench, 3X1, 215, 225, 235(f)

3) bench, 3X3, 195

4) 200m (and change) sprint
15 GHD sit-ups
14 GHD back extensions
4 rounds : 9:42

* PR by 3 !!

Notes: The HSPU felt easy. All the shoulder pressing helps. I had MC hold my legs, instead of doing them against the wall which resulted in less stress on my lower back. Every rep was nose to ground, i.e. almost full ROM. Need to get parallelettes. I suck at bench in general and specificially now since I haven't been doing it. I created a checklist of exercises and plan going through the list before repeating (unless I have a glaring weakness). WARNING: Another Crossfit criticism/poopstorm. There is not enough bench in crossfit. It is a good movement, builds muscle, and makes people stronger. There are many good movements that never/rarely appear in WODs, e.g. farmer's walks and TGU. Most crossfitters need more muscle and all crossfitters need to get stronger. Having more muscle and being stronger usually makes met-con easier. I have a former "bodybuilder" working out with me now. He has lots of experience with bench but not going heavy. He gets plenty of going heavy working out with me. The circuit felt slow. GHD sit-ups are no joke. Subjectively, twice as hard as back extensions.

Another Day

WOD

BS triples
185, 225, 275, 295, 305


fast & light at 295

then

7 HSPU
7 KTE
7 burpees
5 rounds : 9:30

Last rep of last set : Quality always matters

Notes: Short on time, wrong shoes, and sun in my eyes. "Could have" lifted more. Some guy asked me how much I had on the bar like it was a lot (which it isn't). I am coming back nicely, compare to "Back to the Grind." Singles on HSPU were faster than resting for doubles/triples. Everything else was cruisy.