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WOD 1-9-06

Sunday, 08 January 2006

Gymnastics Strength.

APK Warmup

Workout:

Planche x 1:00

Front Lever x 1:00

L-Sit x 2:00

Handstand x 3:00

Hold each static position for your max, rest as needed and repeat until total time is reached. Post total attempts for each hold to comments.

Users' Comments

Display 12 of 12 comments

1. 01-09-2006 07:47

If anybody is so inclined, you can get extra credit by hitting up one of the Crossfit girls for today:

Mary or Cindy

...just finished Cindy, PR of 22 rounds +5 pull-ups (that's up from 15 rounds a couple of months ago). I think I might hit up Mary also before I do the gymnastics holds!

gearsighted

2. 01-09-2006 09:43

Bubblemaker

3. 01-09-2006 09:48

shit I pressed enter instead of tab to jump to the comment box

Anyway, doesn't that overtrain you gear??

School started again so I don't have time for either Mary or Cindy, but I did the static holds:
-Planche, 2nd progression, 3 attempts
-Front Lever, 2nd progression, 2 attempts
-L-sit, 5 or 6 attempts, bad shape (But I can finally do an L-sit in good shape!! thxs Gear ^^)
-Handstand, 3 attempts

My cold shower afterwards was xtra cold cause this workout didn't heat me as much as 400 meter runs or something

Bubblemaker

4. 01-09-2006 09:58

Gear is never overtrained. :grin

I think after work today when I attempt some of this, I'll also attempt some light jogging and see if I can start rehab-ing my ankle.

cake

5. 01-09-2006 11:23

There's no such thing as overtraining, only under-recovery

You can take a HUGE training load if your diet and rest are in order, which is a top priority for me.

gearsighted

6. 01-09-2006 16:22

well my rest insn't in order, felt to sore to do strencth training today. So I did a 30min pool work out followed by leg training, and some good quality stretches, instead. Now I'm going to bed.

Exo

7. 01-09-2006 16:26

After starting up this weekend, im still hella sore. Bastketball class did me in too this morning

ando

8. 01-09-2006 21:36

I've improved on these, especially my balance on the handstands. For the plache I used the technique of slowly lowering into it.

SkyNative

9. 01-09-2006 22:28

just finished the workout. wasnt feelin it today.

demon

10. 01-10-2006 03:29

After the Crossfit WOD, I did a bunch of Parkour training with the wife and kids. Didn't get to this workout until this morning (1/10). Alternated sets with Emmie, got around 4 sets for the tuck planche, ~3 sets for the tuck-lever, moved to L-sits on rings and averaged ~:20 until I reached 1:31, then I ran out of time and had to get ready for work. I'll mess around with some more random L-sits and handstands throughout the day :D

gearsighted

11. 01-10-2006 07:31

I didn't write the WOD down and forgot to do front lever and track total time and only did 1:00 for the L-sit. Did the WOD + APK warmup after a 5K jog.

-Planche: 1st progression - 2 attempts
-L-sit: 2 attempts w/ bad form/good bit of knee bend
-Handstand: 7 attempts

coastal96

12. 01-10-2006 14:44

12 Rounds of cindy was my startup.

Held each position, I think i've reached a plateu where i can only increase if i practice these holds daily, so, naturally that is what im going to do.

leonn

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