20100209 Training: West Loop fun!

Gymnastics: practiced Skin the Cat

Metcon @ 5:39 5 rounds
- 10 Burpees
- 10 Wall Ball

This was a lung burner. It was awesome. I did this with Tim next to me and we kept a great pace ...
until round 4 when it was struggle time. I went steady and unbroken on burpees, broke on wall balls
in 3's and 4's after round 2. Hit the wall on round 5, but just kept pace with Tim and was happy to
finish sub 6:00

Optional Post WOD
3x 5 Partner GH Raises (rest as needed) These were pretty fun - not as much as skin-the-cat, but good fun. Got toe cramps

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20100131 Training: Skills & Rest

today is my rest day, but … i came into the gym and worked on some skill development

• double unders: did them for 20min. i strung 3-4 here and there, but i am convinced that this is a perishable skill. you don’t use it, you lose it!
• kipping swing: not so much for the pullup, but more for prepping myself into that very first muscle-up. i keep the whole hollow core leverage swing motion in my head as i channel my inner jeff tucker and pull my body higher and higher into that parallel position
• deadhang/isometric hold pullups: these i can do … but not exceptionally well or strung together in a workout
• muscle-up: got just to the point of transition and then . . . . . .!

these are items on my “oh my god, i really stink at these things” list. box jumps and the rower are definitely in there too with squat exercises, but i can only chip away at so much on my rest day before it becomes a workout day...

. . . now, are these things tantamount to my being able to serve as an expedition asset? not exactly, but i certainly think my strength and endurance built from all this will prevent me from becoming a liability. i’m just sayin’.

20100117 Gymnastics Training w/ Jeff Tucker!

wow!

So this weekend, I got to work on parallelette handstands, free standing handstands, straddled inversions, every pullup variation ever, anything on a set of rings, L-body shaped stuff, and tumbling (oh yeah, I tumbled!) ... My upper body and core got one helluva workout but I got to to and learn things I never thought I could. It was awesome

I'm thankful for all yogic practice because it helped me work through stuff that a CrossFit/gymnastics newbie like me wouldn't normally be able to. There were only 3 non-CF trainer/affiliate owners there so you can imagine the coaching I got with 30 in the room. Everyone got called names in the silliest, endearing ways - from madman, doodle-bug, lil' shit, kiss-ass, and bendy yogi (me).

The class used words I've grown to love and become accustomed to: functional, efficient, full movement, purpose, and service to your community

What a service to the community Jeff Tucker is indeed.

I learned later that day from Coach @ home that Tucker's "service speech" isn't unique but sincere - totally ok since there wasn't a dry eye in the house as he spoke of his experience as firefighter, service to others, and his father sitting across the room

.... Now if that doesn't inspire you into a muscleup, I don't know what will!

(cue room full of raised lighters)