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.

Fast and Light

WOD

1) OHS, 5X5, 95

2) row 500m (1:33) *
One number doesn't tell the whole story

3) Shoulder Press, triples, 95
max pull-ups (20,15,11,8,5)
5 rounds

* PR!!! Overcame huge mental barrier.

Notes: Getting back in the groove after a successful alpine trip. Right wrist is much better, but very tight. The row went awesome, still need to drop 8 seconds. The drop will require 20% physical improvement and 80% mental improvement. The last activity was a modified Lynne.

Getting ready for Olympics ... err ... my challenge

WOD

1) lots of pull-ups, muscle-ups, dips,push-ups (all on rings)

muscle-ups

dips

push-ups

2) ring dips, ladder 1-5-1-3-1

3) ring push-ups, 3X20, short rest between sets (i.e. :10)

4) pull-ups, 3X11, longer rest between sets (i.e. 1:00)

Notes : Today was a long day of gymnastic work. The muscle-ups felt good because I found a rhythm. Remember: "goggle the horizon." I don't quite have the dips dialed. I slipped and my kip could be improved. The push-ups were fine. They will be a sufferfest. Here is the breakdown for the gymnastic portion of my challenge:

muscle-ups - got it
ring dips - possible but very hard
ring push-ups - got it
pull-ups - need a miracle
front lever - possible but very hard
l-sit - need a miracle

I'm a fucking climber and like overhanging jug fests. Why is 40 dead hang pull-ups and 1:30 L-sit shutting me down? Commonsense says the hard events should be the squat and DL for me. Maybe I should quit climbing and just powerlift. The only problem is my dislike of the Bench. Sorry Crankenstein!

Punching the Clock

WOD

1) 200m sprint (:34,:36,:34)
rest 1:30
3 rounds

2) 275m minute row (1:00)
rest 1 minte
5 rounds

3) pull-ups, grease the groove

Notes: Just showed up today. Chipping away at my challenge.

The Self-Coached Lifter

WOD

1)DL, single, 315, 365, 385, 405(f)
DL, triples, 315, 315, 315, 315

2) pull-ups, singles, 90, 115, 135

3) good morning, triples, 135, 135, 135

Notes: My right wrist is jacked. WTF! I can't support weight with it. I was planning to rack pull 438 (challenge weight), but the racks are UCSB are weird. I lost count on the number of reasons why the UCSB Recreation Center is not designed for athletic development. I guess the name says it all. Deadlifting is fun. I really like it. It is a primal feeling. I'm back at it. 365, double bodyweight, felt light. I ripped 405 from the floor, but the bar was away from shins. I could have wrestled it back, but I backed down. Trying to tame my ego. Same stupid problem as cleans and snatches. I have to keep the bar close. I went down in weight and worked on form. I have a mental block against going heavier with pull-ups. I have strict standards for pull-ups, and I can't cleanly pull a heavier weight. My back is a weak link with the deadlifts and the whole challenge. Lots of back training. I'm rambling and excited because just got back from the gym.

Tigger Thinking

WOD

Team Murph
Person 1 : 400m
Person 2 : 400m
2 rounds

100 pull-ups
200 push-ups
300 squats
split between person 1 & 2 as needed

Person 1 : 400m
Person 2 : 400m
2 rounds
time : 39:13

Notes: Another workout with Crossift Ventura today. Hardest by far. I have never done Murph, by myself or as a team. I thought "Murph" sounds hard, but I could finish it in 25 minutes, a 6 minute mile, 13 minutes for the calisthentics, another 6 minute mile. Complete Tigger Thinking. Here is some insights into Tigger Thinking:

1. Tiggers like to bounce around.
2. Tiggers always have fun.
3. Tiggers can do everything.

I'm trying to be less Tigger and more Pooh.

adapted from the Te of Piglet

Endurance Effort (??)

WOD

50 - 40 - 30* - 20 - 10
pull-ups
push-ups
dips
Time: 26:11

* I had to skip the 30 dips because I was out of push juice.

Notes: This was hard ass workout. It is rare that circuits last longer than 15 minutes. My kip is getting better on the pull-ups. The push-ups were very easy. The dips were very difficult. When I first started Crossfit, I thought about quitting in the middle of every workout. That thought would flicker through my mind, and I would let it go. For long time it had not reoccurred, but the thought has been present for the last two workouts. It is a sign the workouts are challenging. Good stuff.

Mo' Wieght, Mo' Better

WOD

pull-ups, 3X3, 100 lbs
pull-ups, 2x12, towel

L-sit X 3 (:35, :25, :15), rest 1:1

Notes: Feel beat up. Left shoulder is tweaky when I try to push heavy weight. I am happy to be moving more weight with pull-ups. The last inch is always the hardest. Have to remember to do L-sit barefoot. Shoes feel like concrete blocks.

A Day at the Beach

WOD

1) various class "A" moves, e.g. muscle-ups, levers, and flags

Monkey Hangs
I was psyched because there are no pull-up bars in SB long enough to do them.

Campusing
These bars are not close together.

The Transition
Enjoying the view from the top

2) rope climb #1, 15', no feet, up and down
rope climb #2, 15', l-sit, up, down, and up
Making no feet rope climbing harder

3) pull-ups, max reps : 26*

* Personal Record

Notes: Went down to Venice and Santa Monica Beach. Santa Monica Beach had better toys, but less history. Played on the beach all day and had too much fun. The rope climbs felt easy, really boring campusing. I found a set of bars that were perfect for kipping pull-ups, i.e. thin with little bounce, It was easy to set a PR. I had more pull-ups in me but want to save something for climbing tomorrow.

On Fire !!!

WOD

1) Back squat, singles, 275, 285, 295, 305,
(all sets had additional 40 lbs of chain)

2) "Angie"
100 pull-ups
100 push-ups
50 GHD sit-ups
50 sit-ups
100 squats
time : 16:35*

* PR by 3:30 minutes

Notes: I am starting to mutant, 4th day on and setting a PR. The squats felt great. The chain helped the walk out because it punishes fast, unnecessary movement. In addition, I was walking out 345 but only had 305 "in the hole". I love working out outside but air quality was low because of the Gap Fire. I am a geek, here are the splits: 6:30, 8:20, 13:10, 15:03. Last time, the pull-ups took 10 minutes. The best place to make up time is the GHD sit-ups. Those are freaking hard, but I getting better at them.

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.

Tabatas Suck (but not for the reason you might think)

WOD
Tabata What?
L pull-ups : 4
Thrusters, 45 : 11
Box Jumps, second highest box ~36'' : 5
SDLHP, 45 : 10
Jump rope, single-unders : 20
Total Score : 50

dip ladder : 1-7-1-6-1

Notes: First time with workout. I lack the technical skill for double-unders and am not working on it because I got bigger fish to fry. I earned a good score but over-gamed it. That is the problem with Tabata intervals and Crossfit scoring. It is exponentially harder to get a arithmetically higher score. I love intervals and think they are one of the fundamentals for athletic training. Crossfit Tabata scoring works well for beginning to intermediate athletes, but is lacking for elite athletes. I would argue the same is true for Crossfit in general. I think an athlete would have a hard time becoming Crossfit "Elite" by doing Crossfit as Rx'd. Overall, it was nice to have an easy day after the two hard days.

Mahogany Day for a Mahogany Challenge

WOD

1) dip(s), 1X1, 135

2) pull-ups, 4X1, 135
3X3, 90
3X10, "super"

4)BS, 3X3, 305, 305, 310(f)

5) SP (with press-outs), 3X3, 135

6) DL, 3X3, 315
Bad form but heavy weights still get moved

"But then again, those who argue against squatting and deadlifting on the same day may just be pussies." - Mark Rippetoe

Notes: The UCSB "recreation center" sucks. Reason #275 : there is no place to do weighted dips with more than 100lbs. Considering how many machines they have, it is ridiculous they don't have a simple, good dip station. I need to get creative for my challenge. "Super" pull-ups are dead hang pull-ups that end with your nipples at the bar. You get stared at when you do weighted pull-ups with $1.35, but you get mouth open gapping with "super" pull-ups. It was highly motivating to be joined by Crossfit SB for the "slow lifts." Mahogany Challenge is Normal Guy speak.

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.

Take Warning

WOD

1 RM Box Squat : 305
a lot of weight & a short box

5X3 Squats 245 + 25lbs of chain, rest 40s between sets

3 pull-ups
4 dips
5 push-ups
30 rounds : 26:26

Notes: 8 weeks until challenge!! Time for Hard Routine. I'm satisfied with squats. Full box squats for max. The triples were touch-and-go. 30 rounds is an old school weight loss program, i.e. 30-minute-sets.

Two-a-days (again)

WOD

1) max rounds in 2 minutes
rest 2 minutes

sit-ups : 90
push-ups : 79
squats : 112
supermans : 60

then
400m X 3
not for time

rest 1 hour

2) 100 ft walking lunge
max pull-ups (26*,15,9,9,6)
20 pushups
5 rounds
time: 9:22

* Personal Record for pull-ups !!

Notes: I joined Crossfit 805 for #1 and Santa Barbara Crossfit Community for #2. It was very motivating to workout with other people. This is the start of a great community. The workouts were very similar to Physical Fitness Tests for the Armed Forces (without the 3 mile run). I scored high but not perfect. I had ridiculous DOMS in my legs for the next two days. I have the endurance for my challenge, but still need more strength.

Two-a-days

WOD

1) Practice Back Levers

Front Lever -Strong

Back Lever-Weak

2) Bench, singles, 185, 205, 225, 235(f), 235(f)

3) Bench, triples, 185 X 4 sets*

rest a couple of hours

4) 5 pullups +25lbs
5 ab wheel roll outs+25lbs
5 rounds

5) 20 ring push-ups (with one foot off the ground)
5 KTE
3 rounds

* Additional bonus set with 6 reps: Dedication

Notes: Muscle stress day. Levers for form, not time. I am bad at back levers. I will get better. My challenge is slowly slipping away. Rage, Rage against the dying of the light.

Reading the fine print

WOD

muscle-ups, planks, front levers, one arm push-ups on rings to warm up

pull-ups
triples with 90lbs every minute for 5 minutes

max 45lb X 2 dumbbell clean and jerk in 10 min : 90

Note: I was satisfied with pull-ups. Next time, I'm adding more weight. I was dissatisfied with the C&J because on 3/13/2008 I thought I did 94. On that date I did that many reps but with 35 lbs db. I forgot what my challenge weight was. Always strive to add more weight or move it faster.

Working Work Capacity

WOD

15 pull-ups
15 dips
15 OHS - 45 lbs
3 rounds

then

3 Hang Squat Cleans - 135 lbs
25 push-ups
9 rounds in 20 minutes

Notes: Trying to build back up. I use to always do sets of 10 pull-ups, from now on it is 15. Cleans were about 70% of max and I did 27 of them. UGH.

Penance

WOD

1) 1 RM Front Squat : 265 lbs

2) triples 210 Front Squat
15 towel pull-ups
5 rounds
13:30

3) 5 pull-ups
10 dips
15 elevated push-ups
3 rounds
4:01

4) Sprint
2X 400m (rest 2 min) 1:22, 1:25
4X200m (rest 1 min) 40,40,40,41
6X100m (rest 1 min) 19, 17, 18,17,17,18

Notes: Make up for two skipped work outs. FS was not a PR. Need a real coach. Don't "know" how to do elevated push-ups, slowed down the circuit. Random gym moment: Some guy asked, "What program are you on?" I said, "I don't have a program." (I didn't have the time to explain the philosophy of my training: Jeet Kune Do.) I muttered something about Crossfit. He said, "It looks like you are trying to tire yourself out." I agree.