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.

Another Bites the Dust

WOD

1) 21-15-9
pistols, left leg
pistols, right leg
elevated push-ups
time : 4:24

rest 5 minutes

2) 35 lbs X 2, clean and jerks
max rounds in 10 minutes: 100*

* PR!! Long time coming.

Notes: Felt good after yesterday's active recovery. Matt C. came out of semi-retirement to workout with me, which was very nice. Pistols felt easy. No more pistol workouts until my challenge. I am very siked about attaining elite level on the clean and jerks. No more clean and jerk workouts until my challenge. Yeah!

Get Strong, Get Fast, Get Fit, Get Specific, Compete.

WOD

1) 15 pull-ups
15 dips
15 OHS, 45
15 push-ups
3 rounds

2) BS, 145 + chain, 8X3, rest :40
SP, 55 + chain 8X3, rest :40

3) 10 C & J, 35lbs X2
10 pull-ups
25 push-ups
10 pistols, left
10 pistols, right
5 rounds : 14:42

Notes: So many pull-ups!! Pull-up endurance has always been my weakness. That will change. I experimented by using lighter weights on the speed work. That was mistake. I am well-conditioned and my "true" 1 RM is much higher than my current PR. I should stick with 60-65% plus chain. The circuit was perfect, specific to my challenge. The title is some of the best advice I have heard in a long time. I won't even charge you.

Red Hot Moon

WOD

max reps in 2 minutes
rest 2 minutes

muscle-ups (ring) : 14
pistols (alternate legs) : 35
dips (ring) : 30
squats : 120
push-ups (ring) : 39
pull-ups (bar) : 30

"The moon is full, you can't fake that light
In fact I'm quite excited, I get to play tonight"
Atmosphere

Notes: I am getting ripped in two. On one hand, I want to dominate my challenge. On the other hand, I still want to climb hard. My gym numbers are stalling/dropping, but I am climbing better than ever. Yesterday, I went climbing and ran out of time/juice for a workout. Today, I went climbing again and had no "pull" left. I felt my whole back tighten on the first pull-up (a very interesting sensation). I am very happy with the squat number, one per second for the entire time. Too bad air squats are not part of my challenge.

Practice Makes Permanent

Snatches with light weight

Pistols

1 arm push-ups

Fun. Not enough time for a full workout. Focused on quality.