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WOD 12-28-05

Wednesday, 28 December 2005

Gymnastics Static Strength...

APK Warmup

Workout:

Planche x 1:00

Front Lever x 1:00

L-Sit x 2:00

Handstand x 3:00

Hold the appropriate progression for each static position for maximum time, repeat until you reach the alotted time. Post results to comments. Compare to 11-18-05.

Users' Comments

Display 13 of 13 comments

1. 12-28-2005 06:12

I'm heading down to my g-parents house for a few days don't know if i'll have internet but i'll do this one when i get there and then i'll do what i can from there. Forshizzle.

Frosti

2. 12-28-2005 08:14

Cool workout. Did 2nd progressions of planche and front lever, L-sit with bent knees.

Bubblemaker

3. 12-28-2005 09:43

planches are still my weak spot. i refuse to do the frog stand, and i cant hold the tuck for long... so i do about a brazilion of them to get 2 minutes :sigh

skipper

4. 12-28-2005 12:39

There are a couple of tips I've picked up lately for building the planche faster than just holding the progressions. One is to work on handstands into slow, eccentric lowering. Usually a gymnast will get a perfect handstand first, then work the planche from the top down. You will be able to lower slowly and in control way before you'll have a good planche.

The other exercise that helps is using dumbells to simulate the movement, lowering from overhead to in front of your body slowly while standing, then doing the same from perpendicular to above your hips while laying. This allows incremental improvement of the shoulder-girdle strength involved in the movement. I'm going to give both of them a try over the next month and see how it goes.

I was bored at work today so I messed around with the L-sit...total PR, one hold of :42, the next of :35. When I first started messing with the exercise I could only hold it for :18! I then went to the gym and did the dumbell exercises I just mentioned.

2:00, I did the Crossfit WOD- 50-35-20 wallball and pullups. Total time- 10:38, that was killer!

I'm getting ready to drag the pad out and work on some flips for the hell of it, then go uptown for some Parkour. I'll hit the rest of this up after dinner!

gearsighted

5. 12-28-2005 18:09

I'm really trying to get to workout more consistently so I can actually improve instead of sliding downhill.

Did the warmup as prescribed except 20 1/2 dips instead of 10 full. Back extensions done on floor, then trying to kill myself on swiss ball.

Did 2 min of L sit, longest was about 20 seconds.

Did 1 min frog planche, it was terrible. Tried it on paralettes and fell onto my head.

Did about 2 mins of handstands, longest about 30 seconds (supported). Tried on paralettes ... couldn't do 1 proper hspu, I think I'm tired at this point.

Did not do front lever at all.

6. 12-28-2005 20:05

Didnt do so hot on the l-sits, they got me sweating. But got some really solid handstands in, and worked on the top-down planche thing described in gear's comment.

SkyNative

7. 12-28-2005 21:17

tuck planche - 30, 30
l sit - fuck i hate these, did a bunch of sets, some quite sloppy.
level 1 front lever - 60
handstand - 70, 60, 50

Demon

8. 12-28-2005 21:25

haha im bac kfrom my trip to nebraska! Archery beat the hell out of my arm so it's still sore (cant hold a handstand right now, Doubt i can do any of the rest) And my crouch is sore from horseback riding.

Gah cant wait to go out and do pk. Gear lets train friday at your house? I'll help ya with your flips *WINK WINK NUDGE NUDGEEE*

leonn

9. 12-28-2005 22:01

I spent the day with my family. Had to drive a couple hours to SD in the morning and just came back 11pm. I'm pretty worn from it, but I'm gonna see what I can do before I go to sleep. I think I'm gonna end up doing a bunch of ab stuff. That way I can just fall asleep where I lay after. LOL!

cake

10. 12-28-2005 22:25

did, 3 sets of push up situp combinations, I'm in my lazzy holiday phase, will kick back in full swing after new years.

Exo

11. 12-29-2005 00:35

I'm sure I fit in 2:00min of handstands today while jamming down in Baltimore with Fallen, RPG, and co. Good jam by the way!
Aside from the jam and the plethora of DDR that I played at a get together at a friends house, I'm super exhausted, it's been a long day and it's 4:30 am! Soooo I'm gonna take leave on this one, perhaps pick it up tomorrow afternoon at the gym!

akh

12. 12-29-2005 03:12

My l-sits were completed bent kneed, extending one leg at a time for :30 each. I jumped into the front lever and held it at about a 90 degree angle for again, :30 each. My handstands are staring to kick some ass, the longest hold was 1:02, with my feet lightly against the wall, the remaining 2:00 were broken into :20-:30 reps and thats only because SOMEONE was distracting me :grin

pkemmie

13. 12-29-2005 03:15

I did that too, froggy style, longest hold :25 then another :20 and then :15.

pkemmie

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