Sunday, March 1, 2009
Tuesday, did a light AM lifting and PM rings workout.
Wednesday and Thursday, just worked at the gymnastics gym, going through the routine and making sure I've got all the connections right.
Friday was rest.
Saturday was my first gymnastics meet.
The routine went well. Although I haven't trained it in a few weeks, I put in the cross on the advice of my coach who suggested I try to throw it as there would be no loss in points if I didn't hold it long enough, which I didn't. Overall the routine scored a 6.1. The competition was a great experience and I now have a lot of things to keep in mind for the next one.
For video of my routine, go to: http://www.youtube.com/watch?v=oJyQ9zR7Jzc.
As much as I'm ready to dive right in and get to work on improving my routine, my right shoulder is really giving me a lot of bad pain, especially doing any motion requiring rotation of the joint (think throwing a baseball) so I'm going to take this week pretty easy and let that all heal up. Then we're gonna be hitting it hard.
Monday, February 23, 2009
5 rounds, not for time, alternating between
Front squat (x3)
Front squats were 145-175-195-215(f)-215.
Crosses are improving, but not enough to compete in my routine on Saturday. That's the bad news. The good news is that they're close -- very close. The first 50-60 degrees is solid enough that I can rep it. I'm still fighting to keep straight arms and locked elbows on the last 30 degrees though.
7x through of:
Muscle-up or kip
Piked forward roll
7x through of:
Muscle-up or kip
Roll to back lever
Saturday, February 21, 2009
Wednesday, February 18, 2009
Tuesday, February 17, 2009
Very surprised at how the deadlifts from yesterday seem to have made an impact on my swing, kip, and cast. Well, actually, not surprised at all: it's not an accident.
The gymnastics muscles also, magically, happen to be the deadlift muscles.
I'm not usually one to put links out here, but this one is worthy of checking out:
I'm mostly putting this up here because I need to keep taking a look at it. To paraphrase, for a goal driven athlete, "unplanned rest can be even more mentally taxing than your physical training. Spontaneous and unwelcome days off can wreak havoc on a CrossFitter’s constitution."
Thanks. I needed to hear that. Because it's totally true.
Monday, February 16, 2009
Cross pullout 1-1-1-1-1
Made it back to 200kg. See videos, below.
Muscle-up, L-sit, shoulder stand, straddle L-sit, forward roll to hang, muscle-up, L-sit, back lever, pike pullout, to 1/2 cast: 3x1
Video of 200kg deadlift: http://www.youtube.com/watch?v=oYYWoTnHvd4
Video of 185kg deadlift (with much better form): http://www.youtube.com/watch?v=B2Tne3HSC9Y
Sunday, February 15, 2009
Wednesday, February 11, 2009
Monday, February 9, 2009
Saturday, February 7, 2009
Thursday, February 5, 2009
Swing and dismount: 3x1
Kip to cross drill: 5x1
For your viewing pleasure, two of the routines:
Wednesday, February 4, 2009
Alternate 5x1 of each:
Short swing up to front lever (moment hold)
Slow drop from inverted hang through front lever
Single leg tucked front lever: 5x2
Muscle-up, tuck planche (5 sec. hold): 3x1
About 90 minutes of technique work on the rings; focused mostly on dislocates to felge and handstands.
Tuesday, February 3, 2009
Kip to L-sit: 3x1
Cross with band, pullout: 5x3
Straddle front lever: 3x1
Handstand on p-bars (10 sec.): 3x1
Short stretch session
Not in this order; working technique so kept things mixed up through the night.
Straddle L-sit: 5
Felge: 2 (not counting dislocate-felges)
Dislocate-felge: 3 (out of 7 attempts)
Followed by a stretch session.
Monday, February 2, 2009
Saturday, January 31, 2009
Thursday, January 29, 2009
Cross pullout with band: 7x1
Handstand (face to wall) (10sec.): 5x1
Swing and dismount: 5x1
Dislocate to felge: 12x1
Was only successful on one attempt. The rest were not fun. Lots of falling. Body seems to still be getting used to 2x per day workouts. On the plus side, shoulder flexibility seems to be improving.
Wednesday, January 28, 2009
Weighted close grip chin-ups: 1-1-1-1-1
Swings, kips, backuprises, dismounts, other technique work: 60 minutes
Got dislocate to felge.
Maltese-planche pushup with counterweight harness and feet on box: 4x5
Cross pullout with counterweight harness: 5x1
5 sec. L-sit hold: 7x1
Tuesday, January 27, 2009
Galimore with straddle planche: 3x1
L-sit, press to handstand, lower to straddle L-sit: 7x1
Jump to planche: 3x3
Jump to maltese: 3x3
1/2 cross pullout from floor: 3x3
Kip cross drill: 5x1
Then around 20 minutes of felge to cross, inclocate, and dislocate work.
Monday, January 26, 2009
Sunday, January 25, 2009
Thursday, January 22, 2009
Straight body pull to inverted hang
Forward roll to muscle-up
Back roll to inverted hang
Muscle-up, L-sit, back roll to back lever: 3x1
New move! Only got it once, but was pretty tired at that point. Will need more work but this one's a keeper!
Dislocate, swing, flyaway: 3x1
Getting more laid out every time, one of these was very straight, the other two with a little pike.
Kip L-cross drill with feet on block: 6x2
Straddle front lever pulls (on high bar): 6x3
Tuesday, January 20, 2009
Friday, January 16, 2009
Tuesday, January 13, 2009
Cross pullout (spotted): 5x1
Squat clean + split jerk: 5x1
One person holds in a plank position, while the other completes 20 dips.
Repeat for five rounds (each person does 100 dips total).
Completed with Mike Z. in around 9:20.
Monday, January 12, 2009
Back squat: 4-3-3-2-2-2-1-1-1-1
Then did 4 one-armed handstands per arm. The left arm was great but the right was very unstable.
Friday, January 9, 2009
Pull to invert
Front roll to muscle up
Front roll to front lever
Then about 30 minutes of swing and dismount work.
Thursday, January 8, 2009
Sunday, January 4, 2009
Shoulder press: 1-1-1-1-1
130-135-140-145-150 (new PR at 150lbs!)
Push press: 3-3-3-3-3
Split jerk: 5-5-5-5-5
* failed after four reps
** failed after three reps
Ice cream maker on pullup bar: 4x5
Saturday, January 3, 2009
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sumo deadlift high pulls, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Sumo deadlift high pulls were with a 95lbs. barbell.
Total score was 320.
Pukie came a knockin' and I answered the door. Mom (who was a great scorekeeper) was less than impressed about that part.
Friday, January 2, 2009
Back position split jerk
10 sec. L-sit
10 sec. tuck planche
Maltese db press: 4-4-4-4
Tuck front lever pull on pullup bar: 4x4
Skin the cat on pullup bar: 7x1
Squat clean+press: 1-1-1-1-1
135-140-145-150*-150* (145 is PR tie!)
Front squat @ 185lbs: 3x3
Turkish getup: 3x3 per arm
Left arm @ 50lbs. kb, right arm @ 35lbs. db.
21-15-9 of the quadruplet:
Row, towel pullup, planche pushup, squat
Time was in the 12:30 range. The rows were done on a cable machine in a fashion and weight about equal to a C2 rowing machine but without the leg push. Towel pullups exposed a serious weakness in forearm strength.
I am developing my own programming, but am actively seeking out assistance with this. I have drawn guidance from Crossfit, Performance Menu, Gym Jones, postings on various message boards, and numerous other fitness blogs. My thanks for making their information public, I hope to continue in this same spirit with my own experiment.
Note that I will be changing this plan as time goes by and I get advice from the many people who have offered their help with this process. I will be making notes for changes in italic font; anyone using this blog in the future will be able to gather more information by looking at the process of what I've learned and changed than by just observing the finished product.
The plan is for a 2/1/3/1 schedule. The reason for this is that the gymnastics gym is going to only be available Tuesdays, Wednesdays, and Thursdays. The equipment available there is far superior to that available elsewhere, both for skills and strength work.
Here’s the main idea of the programming:
Saturday: Ring Strength, MetCon
Tuesday: Ring Technique, Ring Strength, MetCon
Wednesday: Ring Technique, Ring Strength
Thursday: Ring Technique, Ring Strength, MetCon
Once a week perform Olympic lifts and their component parts, as well as other activities using the big muscle groups. Go heavy on these days, but also use the time to make sure that technical proficiency on these lifts does not backslide during this period of stepping out of normal programming.
Two or three times per week, perform a short, intense workout, generally a combination of multiple exercises. The workout should last between three and ten minutes, and should be done at a very high level of intensity. Combinations of different movements, not necessarily all ring-focused are favored.
This is the main portion of the programming geared exclusively to reach the goal of building and perfecting a routine. Inspired by Catalyst Athletics / The Performance Menu, the idea here is going to be to program in 4-week intervals.
Strength elements will generally be trained at relatively low volume and near-maximum capacity.
The odd-numbered four week cycles focus on building strength for the individual components of the routine while improving technical proficiency throughout. For elements already learned, this means repeating them, sometimes with weight added, with an emphasis on holding correct form. For elements which have yet to be learned, this cycle will focus on developing the correct form and technique, which means more assistance and repetition, and repeating the same exercises more often through the week. Expect a great deal of work with elastic bands and harnesses as well as work with weights and other exercises off the rings.
The even-numbered four week cycles focus on developing the entire routine, connecting elements together, and increasing the ability to train elements at or near maximum exertion on a frequent basis. For elements already learned, this will mean connecting all of them together in a single effort to practice execution of a competition-length routine. For elements which have yet to be learned, training will be low in quantity but performed at a maximum level of execution, preferably with a spotter rather than bands or a harness.
Practice the more technical elements of the rings routine in large quantity. Focus on swinging, balance, and dismount elements, repeating them at great quantity, limited generally by fatigue preventing proper execution technique.
These will require strength but also focus on form and will generally be done when fresh.
Other Elements of Programming
In addition to this schedule, at least twice a week, do other activities such as swimming, running, or playing any sort of other sport. Keep lose and keep sane. Make sure that at least one of these activities is some sort of outlet in which performance is not tightly tracked and measured and is instead done just for the fun of it. For me, that’s playing volleyball or going hiking. The concept is to retain sanity and prevent burnout; although that does not mean that this part is less important than any other component of the programming.
Additionally, and somewhat conversely, do a mental workout once every few weeks. These are workouts that, while not necessarily physically draining, they are mentally demanding. Examples serve more for definition than anything else: 10x25 meter underwater swim on 1:00 intervals; muddy trail run during a rain storm with belly-crawl component; or a mile sand bag carry.
The idea is to push yourself toward a goal that you know you can physically do, but may or may not be able to push through mentally. You have to keep your mind sharp and will yourself to finish the workout. Once you’ve gone through this type of thing to reach your goal, you will be less likely to drop out of the program. You’re quite literally hazing yourself.
That is the programming schedule in a nutshell. I am very much open to feedback on this: it’s the primary reason I started this blog in the first place.