Yesterday I did some tramp work, not much really. Just messing around since it had been so long.

Had a gym session, toke it easy, mainly super man front flips off of the tramp and on flat, side flips, some vaults, arabians a few walking gainers and my old times walking set backflip. My knee was feeling a bit silly, like bothering me a bit so I didnt do much impacting, I want to stay fresh for the jam. I havent been doing much high impact stuff, yesterday was the only time all this week. Side flips are looking good though, I am very comfy with them

 Yesterday I got out to get more footage for my year demo.

 Several different techniques a lot of repetition/drilling.
 
 Wall up.
 Dino's
 Running.
 Precisions.
 Cats.
 Pop Vault
 Tic Tac dismount.
 Kong to precisions.
 
 mainly that but lots of it, got a good sweat and some nice little scrapes here and there. Feeling much more comfortable with kong to precision onto rails now that I have been drilling it.
 I am going out today woth pete to get some conditioning going.

Update.

Been training with the circus more. So much fun, there is so much PK to do there as well, dark and kinda crowded but nice.
Got some more footage for the demo, that involved lots of lower body workout, a great exercise.
The training jam yesterday was a success, lot of drilling, lots of fun. Very tiring.

As far as what I have been working on. Mainly the same, just drilling my flips, flow (need to get more of that) I have been taking it light lately. need to go back to CF more often.
Filming for Refuze tomorrow, should be a good workout.

What a day...

Met David to get his part of the Refuze video, it is going to be sexehhhhh... very...

Then met with Pete to get the rest of my footage for the demo, or what is the same a 3 hours session.
Pretty much hit half of all the spots in Kane, shot at the mall and all. Ran a lot to get the transitional shoots.
Some interesting reaction while trying to kong over a long lava rock, my footing was off and I didnt want to stutter so I just took off with my other leg, I never drill that, have never practiced it, but it came out very natural, not as powerful or comfortable but I didnt freak out. Happened a few times, since I was filming I really wanted to have elegant footing, but I still had to do it again cause due to change of angles, the shots I had done before I took off with my regular foot so I had to match but I was very happy to notice that I naturally adjusted my take off and was effective anyway.

I did the cat and the bank going over the 3 different steps, there is a vid in here somewhere. Hadnt done it for a long time, I forgot how much intensity and full speed I really need to make it, I have to literately go full speed to be able to cat the ledge, after I got it though, I did reach it way more than last time. Pretty happy about that. I do have to work on my climb up, it wasnt that bad considering that I was very tired but it was pretty slow. I just need to drill it more.

Went to the school, got some nice dash on rails which I never drill, I rarely do dash period but they felt nice.
Did some side flips over some hand railing and those were awesome, after the first one Pete which Pete spotted me, I was all out. Pretty tired by then and still performed very good.
Very happy about how this is going to come out, cant wait to finish it.

I am very tired, it felt like I just went out for a jam by myself, hit  lot of spots, had a lot of funny silly filming  moment, people just turning as I was running that made it nicely into the film.
This should be finally out on sunday. I am very happy about it.

CF WOD

As many in 3 minutes

3 power clean 135#
6 push ups
9 squads

rest one minute
5 sets. (15 mins)

I have no clue how many I did total, but I kept it consistent and went looking for great form.
Afterward I worked on climbs ups, I believe to have discover the secret to a quicker, more effective and powerful climb up.

I used to pull myself up and then pop to place my hands on top, ending with my chest down on the wall ledge.
Today after a few drills, I tried something different.

First when pulling up, almost at the peak I started to pull backward as if doing a kong to gain more distance. Feeling the fingers slide of the wall towards me, I ended up finishing on top almost with arms already straight. Like everything, it is a matter of repetition to find what works best for you, due to that change my climbs ups seemed a lot faster and smoother. I need to continue to drill this as I only did it for a little while.

I will test this theory more and see the results.

Before leaving I did a few precision on to a rail, from a slanted higher angle, I need to start doing more rail precision again, its been a while. Drill, drill, drill.

It is kinda funny how much of a workout it feel to walk long distances in crotches.

hey, ozzi.  just wanted to drop a line of encouragement.  take advantage of the cardio those crutches can be.   and i hope you heal quickly and without frustrations. come back stronger!