I was looking forward to Annie all day. I've done this WOD once or twice without much success, mostly due to the fact that I was never that proficient at double unders. That would change today though since double unders have become a fun and enjoyable part of my skipping routines.
Warming up was good tonight and made me feel extra limber, my russian splits are getting close!
Warm-up:
54 x 45lb sumo-deadlift high pulls
30 push-ups
54 x 45lb sumo-deadlift high pulls
20 kipping pull-ups
54 x 45lb sumo-deadlift high pulls
20 dips
Annie was next and goes like this:
50-40-30-20-10
of
Double-unders & sit-ups completing each numerical set together and I managed to finish it up in 7 min 40 sec.
After, I did a whole bunch more dips & worked on my L-sit, I'm gonna get that sucker up to a minute before Jan 1st. Thats my goal.
It was a good day for a Crossfit WOD. I felt like I had lots of energy from the previous nights sleep, i've cut out the high glycemic carbs again and i'm exercising regularly.
Can't wait to see what the new year brings!
Thursday Handstands
Handstands are definitely one of my favorites even though I'm not the best at them. They involve a huge amount of mid-line stability, muscular endurance, large quantities of technique and patience. For some they're not so hard but I've struggled with them since I started Crossfit 3 years ago, granted they've never held a predominate position among my training routines.
I started with a good skipping warm-up, doing plenty of cross overs and double unders, another excellent skill. Worked my way through a stretching routine and ended up using the parallel bars for hand stands. I find that using a set of parallel bars about 4" off of the ground really gives you a chance to feel how your mid line extends from your neck to shoulders, through your abdomen, into your hips and through to your toes. When all pieces are in line with and head in a neutral position it comes together to form a swaying motion that just feels like your standing, but on your hands.
Tonights WOD was purely technique:
5 rounds:
1 min Hand-Stands
20 x 45lb over-head squat
20 x 45lb shoulder press
I started with a good skipping warm-up, doing plenty of cross overs and double unders, another excellent skill. Worked my way through a stretching routine and ended up using the parallel bars for hand stands. I find that using a set of parallel bars about 4" off of the ground really gives you a chance to feel how your mid line extends from your neck to shoulders, through your abdomen, into your hips and through to your toes. When all pieces are in line with and head in a neutral position it comes together to form a swaying motion that just feels like your standing, but on your hands.
Tonights WOD was purely technique:
5 rounds:
1 min Hand-Stands
20 x 45lb over-head squat
20 x 45lb shoulder press
Wednesday
At it again and warmed up with a good 5km leisurely run, did a couple errands along the way and even a bunch of box jumps onto a 30" platform.
The workout was a mediocre one. Just didn't have the kick usually associated with a high intensity short duration couplet.
3 rounds for time of:
40 x 135lb Deadlift
20 x Ring Dips
Time: 9:44
Still finding the dips to be a bit of a challenge, damn I hate them, but I'm going to have to get better if my Jan-May session of gymnastics is going to turn into something substantial.
Afterwords I worked on my L-sits on a fancy new pair of bars my buddy Mike gave me. They worked very sweet.
Tomorrow its onto handstand push-ups and something to do with 135lbs.
The workout was a mediocre one. Just didn't have the kick usually associated with a high intensity short duration couplet.
3 rounds for time of:
40 x 135lb Deadlift
20 x Ring Dips
Time: 9:44
Still finding the dips to be a bit of a challenge, damn I hate them, but I'm going to have to get better if my Jan-May session of gymnastics is going to turn into something substantial.
Afterwords I worked on my L-sits on a fancy new pair of bars my buddy Mike gave me. They worked very sweet.
Tomorrow its onto handstand push-ups and something to do with 135lbs.
Tuesday Morning
Over the next month I'll be focusing on:
Hand Stands - Really want to find that perfect balancing point.
Ring Dips - They've always been my bane, it's time I slayed them....as Gavin would say.
The Pike - Keeping your core tight and in control is hugely beneficial.
Back Squat - I have to re-train myself to stop leaning forward of the bar. Keep the weight centred above the arch of the foot, head remains in a neutral position and drive up keeping your knees out.
Perhaps 4 may be to many skills to focus on for the duration of one month though I plan on coupling them together. However they will make up the basis for most of my routines and that I believe will give me enough time with them to learn the movement better.
Hand Stands - Really want to find that perfect balancing point.
Ring Dips - They've always been my bane, it's time I slayed them....as Gavin would say.
The Pike - Keeping your core tight and in control is hugely beneficial.
Back Squat - I have to re-train myself to stop leaning forward of the bar. Keep the weight centred above the arch of the foot, head remains in a neutral position and drive up keeping your knees out.
Perhaps 4 may be to many skills to focus on for the duration of one month though I plan on coupling them together. However they will make up the basis for most of my routines and that I believe will give me enough time with them to learn the movement better.
Monday
Began with one of my usual warm-ups:
Skip - 2 min
30 Push-ups
Skip 2- min, last 30 sec double unders
20 pull-ups
Skip 2-min, last 30 double unders
15 ring dips
Good all round body stretch
30 Bar-overhead squats.
Practiced handstands - felt really good hitthe groove a couple times.
Cindy - Love the combo of this WOD, nothing but body weight and stamina involved.
21.333 Rounds
Finished off with some isolated strength movements. Chest & Arms.
Skip - 2 min
30 Push-ups
Skip 2- min, last 30 sec double unders
20 pull-ups
Skip 2-min, last 30 double unders
15 ring dips
Good all round body stretch
30 Bar-overhead squats.
Practiced handstands - felt really good hitthe groove a couple times.
Cindy - Love the combo of this WOD, nothing but body weight and stamina involved.
21.333 Rounds
Finished off with some isolated strength movements. Chest & Arms.
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