Topic: Chronicles of M2

[Mark Toorock]

pr today 4 bar muscle ups!
just felt good

[Mark Toorock]

Yesterday was an awesome day of training. UCR with Hellen and Roma, but mostly training on my own

Safety and reverse safety vaults
precisions
running precisions

accomplished a few things I've been wanting to do:

standing precision over the walkway
running precision back over walkway
reverse safety over the bench / wall combo
running precision to tree

also worked on some rail stuff, much easier now that I know how to fall

[Mark Toorock]

ran barefoot - ouch, been too long and CR pavement is gnarly - even tears up Winnie's paws, have to introduce carefully.

5 muscle ups (5 singles) no jumping - feeling good!
second round all jumping consecutive
third round 3 consecutive and 2 brutally hard jumping

3 Rounds
5 MU's
15 PushUps
25 squats
5 dips

nice to get back to the routine!

[Mark Toorock]

Play Day
Worked on Laches, underbars, handstands, cat balance

[Mark Toorock]

OK, on Dec 23rd I burnt the crap out of my hands! lost 4 callouses at once - ouch!!

Xmas day some good PK training with PKCR guys at UCR - followed up on a lot of the moves I had done on the 21st.

Since then, 3 days of surfing - in my training blog? damn straight! Surfing is hard work. Big thanks to the Stockwell's, one of the coolest families on earth!!!

Also did a PK training day with them, lots of fun!

Since then got heat exhaustion .. so no real training. Was very sick for 2 days, much better now. Going to UCR today for a light day.

[David Glass]

Since then, 3 days of surfing - in my training blog? damn straight! Surfing is hard work. Big thanks to the Stockwell's, one of the coolest families on earth!!!

I actually log the days I mow the lawn. 3.5 hours behind a non self-propelled mower... yeap, that's getting logged! 

[Mark Toorock]

Awesome DG! I got me one of them old-fashioned (yes, non gas) mowers with the rotating blades. Farm Fitness FTW!!

[Mark Toorock]

Jan 4
Great day! 3 consecutive bar muscle-ups

awesome new training spot
worked on running precisions
worked on downward precisions

[Mark Toorock]

Today-
In the new spot, only 20 minutes so quick session

6 jump MU's (seems low for a max!)
4 consecutive MU's (freak - seems I could have done 6!)
normal stuff, dips, decline push-ups, underbar practice, running precisions

[Mark Toorock]

APK WOD - new PR, got to the 7th minute - 8 pullups, didn't do the 8th minute.
Previous best was 6 pullups which always surprised me at how fast this one wears me out!!

[Mark Toorock]

OK so last weekend in Houston I got to do some work on flips from a mini tramp, it was fun.

Yesterday: Dog Daze

Throw the dog's toy as far as possible
10 reps
Hold handstand as long as it takes for her to bring it back - ~ 12-15 seconds
5 reps - climb the tree then pullups - 6-5-5-4-3
5 reps 1 HS pushup
2 reps max pushups 12-10

then "use parkour" to get a girl's kite - jump a 4' trench to wallrun a 10' wall to climb on a spikes fence with barbed wire to get the kite

[Mark Toorock]

Today - Train with CR PK guys - fun!

Did UCR standing precision - need to work on running one.
got high wall run on green wall
play in tree.

PR - 6 bar muscle ups!! Woot!!!

[Mark Toorock]

Lider gym solo 1 hora

Front flip over 3 section vault trainer - clean!! (thanks Frosti!)

Double kong - pretty good.

Dive kong - much improved, felt rm strength on second kong - gave me confidence

Didn't train backflips


This evening - Dog Daze
10 Squats
15 seconds HS
10 Pushups

~ 5 rounds

some HS Pu's - and pretty good 1 H HS

2 sets pullups - very tired.

[Mark Toorock]

Yesterday - suck sammich, about 2 rounds of pushups, pullups, and some precision jumps - just not my day

[Mark Toorock]

M2Date 39.133

Today:

nice workout.

3 rounds
QM up stairs backwards
5 jump muscle-ups
5 box jumps scaling 18 to 30
5 pop ups each leg
10 squats

seems like that should be a warmup, but it really was enough for me ... have to hit this hard and do more focused conditioning, strength is up, stamina is down.

Front flip! woot! outdoors - onto hard ground (dirt like cement) took 3 tries but got it, about a 5" drop from a sidewalk to the ground. Will work up to level. 3 step run-up

Balance - walk up and down railing about 4 times, once with "swing pistols" let your leg swing down and use the momentum to go all the way down and up

Balance on rail - walking on railroad tracks, tried to access my inner child, found out I'm just too old for that - need to get back to believing I can and forgetting to think.

[Mark Toorock]

M2DATE:39.134

good day. stomach still a mess, not sure what's up with that. could be all the coffee.

Really upped the metcon - as was my intention

3 rounds pretty quickly
stairs qm down and up
5 jump muscle ups (all 3 sets unbroken)
8 box jumps 18-30
10 squats
walk down then up railing

definitely got me sweating and huffing

then - balance work, handstand work hs pushups

surprised by doing 3 knees to elbows - severe lack here that I will work on!

[Mark Toorock]

M2DATE39.135

Play day.

Barefoot run ~ 1/2 mile each way to park
Play fetch with dog - with a stick, kind of novel
3 rounds of 5 bar MU's (2 mus and 3 jumping each round)
barefoot rail precisions (very very small)
barefoot rail balance
qm up and down stairs
10 HSPU's
max hang - pretty good - feeling more flexibility in my shoulders
knees to elbows (as promise) - 8,7,suck
3 hanging situps
skin the cat a few times
run home ~ 1/2 mile

amazing sunset

[Mark Toorock]

Sunday M2DATE39.138

The "Gym":
10.078611,-84.458395
Palmares, Costa Rica - behind a tire shop.


The "Machines"
Two lines drawn in the dirt about 25 meters apart
Various pieces of concrete and rock
2 Small Cinder Blocks (~15-20# each)
1 Piece of sewer pipe (~75#)
One Medium rock - started at about 40#
One Large Rock (about 120-130#)
1 piece of PVC pipe


The Workout:
Farmer's Walk with Ring held waist height up and back
Farmer's Walk with Ring held chest height up and back
Farmer's Walk with Ring held overhead up and back
Lunges (unweighted) up and back
Rock throw 40# up until rock broke, 20# back
Burgener Warm-up with PVC Pipe (http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf)
Weighted Lunges (2 cinder blocks on PVC pipe - chest height up, back yoke back)
Bent Over rows with Cinder Block - 10 reps each side
Clean and jerk large rock 5 reps
rest
Clean and jerk large rock 5 reps
Farmer's walk, large rock held chest height - up and back
Clean and jerk large rock 5 reps
Squats with rock, max reps (12) - started to feel lower back tightness and backed off.

Time: about 40 minutes.



Stretching - 22 minutes.
Of note: Yes, stretching does hurt and if you never push to the point of discomfort you really aren't changing anything.
Shoulders have notably increased flexibility - I think this is from pushing into the lower kip position on jump muscle ups and purposely opening the chest / shoulders.

The Music:
DMX - X Gon' Give It To Ya [Explicit]<img src="http://www.assoc-amazon.com/e/ir?t=americanparko-20&l=as2&o=1&a=B000VWP8GS" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />
DMX - Rough Rider's Anthem
DMX - X gonna give it to ya (radio edit)
Filter & The Crystal Method - Trip Like I do
Godsmack - Bad Religion
Godsmack - Alive (x2)
Godsmack - Sick of Life
Godsmack - Voodoo<img src="http://www.assoc-amazon.com/e/ir?t=americanparko-20&l=as2&o=1&a=B000VWS1XA" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />
Godsmack - Keep Away<img src="http://www.assoc-amazon.com/e/ir?t=americanparko-20&l=as2&o=1&a=B000VWQFXS" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />


Stretching:
Delirium - Silence - Michael woods Remix X 2
Enya & Enigma - Matrix Theme
Jean Michael Jarre - Ethnicolor 1<img src="http://www.assoc-amazon.com/e/ir?t=americanparko-20&l=as2&o=1&a=B00189FXIG" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />

[Leon Mederos]

You are badass, and an inspiration to us all! Now I have to go find some random bricks, tires, and metal rods to workout with 

[Mark Toorock]

M2DATE39.140

"This world will never be what I expected, and if I don't belong ..."
3 Days Grace


Some days you feel really good, and some days you fight for every inch. Today did not feel good.

The place:
Small Park in Santa Marta, Curridabat, San Jose, Costa Rica - about 1/2 mile from my house.

The Gym:
no wide shots - doh!

The Equipment:

Monkey Bars - muscle-ups

Stairs - QM

Railing - Balance work


Cement Thing for Box jumps and running precisions

Small rail for balance and precisions

Wall for HSPU's


The Workout

Jog 1/2 mile

3 rounds

5 Muscle Ups
1-1-3
1-2-1-1-1
5!

QM down then backwards up the stairs
-all sets one hand per step unbroken

Walk down the rail doing a pistol each of about 15 steps alternating
Walk up the rail doing "squat walk" - take a step, squat, step, squat

Box Jumps 10 from about 18" to about 42" (guess)
5-5
4-4-2
8-1-1

10 Squats on rail
2-6-2
6-2-2
8-2

HSPU's
5-5 - bad range
4-3-3 good range
10! head touching each time


Pictures after the last round:

After 5 Consecutive Muscle Ups

After QM on the stairs

After the box jumps

After hspus (felt ill)

Funny that the iPhone seems to know how you feel and take pictures accordingly ...


And at the end.



"I'm like a train I roll hard lettin off much Steam"
-Kid Rock


Wingabits




Unfortunately I didn't take a picture of the view which is awesome, San Jose is surrounded by huge volcanic mountains on all sides. this is the walk back to my apartment.



The Music:
System of a Down - B.Y.O.B. (Explicit)<img src="http://www.assoc-amazon.com/e/ir?t=americanparko-20&l=as2&o=1&a=B00137GCJC" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />
System of a Down -Chop Suey!<img src="http://www.assoc-amazon.com/e/ir?t=americanparko-20&l=as2&o=1&a=B001411UTY" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />
System of a Down -Innervision<img src="http://www.assoc-amazon.com/e/ir?t=americanparko-20&l=as2&o=1&a=B0013GJ7CM" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />
3 Days Grace - Just Like You
3 Days Grace -Never Too Late<img src="http://www.assoc-amazon.com/e/ir?t=americanparko-20&l=as2&o=1&a=B0013G63QK" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />
3 Days Grace - On My Own
Kid Rock - The Bullgod