Topic: Pain = weakness leaving my body. (HIpk)

[Muhammad]

I'm taking some time off from training right now to let my leg heal. On the Labor Day weekend, I banged my quads right above the knee pretty hard. There was no visible bruise, just a little swelling later than night and some pain for a few days, but then the pain never went completely away. I can still feel it when getting up from a squat, so I've decided to just hold off from training until I can no longer feel the pain in my leg.

[Ozzi]

 Man that sucks, I did the same with my calf, squeezed it between 2 rails, barely healing right now. Make sure you are at least doing some upper body tranning man. You dont wanna get all fat... lol

[Muhammad]

heheh. i have a difficult time getting fat. I have to really work at it..

i intend to do upperbody conditioning, and i'm gonna try to get some swim time and indoor bouldering practice at the local university rec center. i might try to focus on developing more upperbody muscle mass (because the ladies like it), which will possibly help me to succeed at my plan of fathering a great number of children in the future.

[Ozzi]

 I see you have you plan very well thought... haha.

 

[Muhammad]

LOL

[Ozzi]

12/05/07

After the very movie like storm (worst I have ever experience in my life, but I live in HI so let see whats to come) power was out all day, I think is was all the island. Which took me out of the house early for a light session.

Precisions
Precsioned I stops at our precisions spot and also precision pretty much everything I found possible to precision around my house (rocks, curves, around shopping centers, mall, light posts, tic tac to precisions) from my home up to the mall. (about 3 blocks, both sides)

Tic tac, tic tac 360 and wall run.
Went to the park around m house and another one of our spots and practice some tic tac 360 and wall run, only could get 2 steps. I gotta practice them at the gym again to see whats up.

Kong
I finally dare to try some kongs out there. I found a 4 feet wall I did some kongs. I started with baby steps feeling the shoulder and listening to my body. The first one were more like Mokeys, but after a good amount of them I started diving into it a little more, by the end I was a 70% of my power and good form, felt good, but I didnt wanna push it so I stopped after about 10 no sweat.

Cat balancing
For about an hour. Even level and going up. Finally found a way to do it, still very slow walk but managed to walk more distances. The way it works for me, a lean most of my body on the legs, rather than straightening, I tuck in more. I'll work it that way until I can walk faster and can transition into a different posstion if needed to.

No new goals yet.

[Ozzi]

12/06/07

2 hours gym session.
I am still very sore from Sunday and yesterday but need to get some footage for an upcoming project.

Did some continuous vaults. Dash to kong to turn vault.
Kongs onto a block mat somewhere around 5'3" tall and about 6'+ long.
Wall flips, wall runs, tic tac 360, tic tac
Wall spin, tic tac wall spin, back flip, half tuck.
My first attempt to that one flip where you jump toward the wall push with your arms and do a back flip. Only about 3 or 4 times but just wanted to try it. Landed one with spotter.

[Ozzi]

12/09/07

Met with Adam (Nate and kyle couldnt make it) went thru pretty much all of our spots, light session for about 3 hours.

Precisions, cats, wall hops, kongs, a made a few attempts to that one cat from last time here is the result

got it a few times after a few warm up tries. Still I just wanna get there and not have to try but get it right away. OWN THE PLACE. Soon I will, buahahaha.

At 5 we went to the gym planned to do a bit of everything but ended up working on front flips the whole time. Getting a better form. Got some pretty good footage you can check it here

Overall pretty light session, not too trashy. Shoulder is feeling good, got a few kongs onto a bench. Wrist still sore, proly a few more weeks and I'll be back to 90% of my ability.

Gotta get my upper body back in shape, start doing pull ups and some weights. Time to trash my self out.

Today

Gym session at 7:30
Plan on working on front flips, backflips, wall flips and a few vaults to condition the shoulder.
Should be fun.

[Ozzi]

12/12/07

Meet with Peter, worked out for about 2 hours.

10 cat leaps on to a 6'+ wall from standing, clearing a 7' channel, up and jump back down clearing the channel.
10 wall hops, again jumping back down to keep on working on the landings and strengthening.
Balance work.
Cat walk on rails.
10 wall ups onto a 12' wall, I went up only about half of them due to shoulder.
5 reverse from same 12' wall drop down.
Did  the cat leap on the video above about 5 times, got 3 of them.
Monkeys and kongs about 10 of them.
Some random climbing along the way.

That was it, light workout

Today gymnastics.

[Ozzi]

 
 I haven't updated in a while so here is goes.

 I have been going to the gym session for the last 2 weeks 3 times a week. Working mostly on flips. Front and back.

 And here and there on the street to continue with my shoulder recovery after my AC separation.

 Yesterday Kyle and I met for a work out 3 1/2hrs.

 We worked on precision, about 7 feet apart, just continuous jump. Jumping over a chain in the middle about 3 feet from the ground.
 Cats leaps over a 6 feet channel gap from standing.
 Wall hop on a 6 feet tall wall.
 Wall ups, 12 feet.
 Vaults, kong, lazy, dash and reverse on a wall going from 4 to 5 feet tall.
 Tic tacts to lazy to go over a 5' 1/2 wall.
 Cat balance and balancing.

3 1/2hrs total.

 I had my gym session after that. All session was front flip, from height, gaps, tramp. 1.5 hrs

Today
So we had our audition for a Mikey D's commercial. I would tell you what it the plot is but I think that might be a bad idea. I'll tell you it has ice cream in it though.

It was me and the members of the clan and 2 traceurs from the HIpk community.

It was great, and although they needed only one person everyone showed team work and no competitiveness. It was all in a very relaxed environment. We got to audition all together and watch each other, laugh and have a good time. It was really a nice experience.

Although I bailed while trying to do a flip (freaking carpet) I stood up right back and did again, so I bailed again.. not.. I got it right the second time thank god.

One more time though this experience has also showed me how lots of people dont really understand the concept behind PK. They kept asking us to do flips, so I figure they really needed a gymnast instead of us. That plus the fact that we audition in a big office using only one table while having to hold a cup in one hand. So as much as we tried to make different moves, there is just so much you can do with one hand.

After the audition we all had the most fun when we went around jumping, vaulting getting kicked out of places and continue to have even more fun. At the end we all went to Mikey D's and got some ice cream...

Oh, I got some front flips on the st for the first time.. felt awesome...
 

[Ozzi]

Havent updated here in eons but I currently keep a journal HERE

[Ozzi]

 Yes it is true, I should proly keep one going in here as well. I have my regular one at HIpk you can see it on my sig. But ill try to get it going here again.

This is what I have done the last few weeks.

May 31 2008,
As many rounds in 20 mins

Mary
5 HSPU
10 one leg squads
15 Pull ups.

I was the pull ups short to 10 rounds.

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June 03, 2008

I did my box jumps onto a 36 inches barrel. Only one doing it, the rest did it onto truck tires. I thought I'd be really bit by the last set but the Turkish gt up was actually giving me more work than the jumps.

Felt really good afterwards. I wasnt fresh but I wasnt that beat. As always great killing workout at CF. Gotta love it.

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June 04, 2008
Today was a good day.
Pete was over and started paying on the tramp, I got tempted and carefully tried a few stuff. Ankle felt good so I continue for about 2 hours. Did tons of front flips, regular, piked and arms behind body. Its been so long, gotta drill them.

Did some back tucks also, gotta get use to the jumping backwards again. Got my first back to front today. Never tried them before, got them on first try. Did a few back half and did well. Started working on side flips, got the motion down and the technique but need to pretty much polish the form and everything. It felt pretty awesome though.

Went to the gym and did some coin drops and more tramp work. Ankle felt ok just tired and weak after the workout.

My biggest achievement of the day.. check it out.


Still not right but got it on my second try. Gotta get them straight now.

Overall about two and a half hours of tramp work and another hours of some minor stuff.

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June 07, 2008
Kinda sore from yesterdays workout. I went thru the workout the class went thru earlier that day ans then I still had to do some of the workouts to have the class following.

 I didnt do much today, about 2 hours and  a half of tramp work drilling the frontflips, did some side flips. But mainly I wanna get the front flips down to the T again. I am getting ready for tomorrows class it is going to be fun.

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June 08, 2008
Last 3 days have been exciting, first with the first class, we did tonds of stuff, I did some of the workouts with them. I was feeling them so they must have been dying, so Pete and Adam say.
Yesterdays class was fun too. Roll and landings.

We started with a little obstacles course I designed with the CF stuff (tires, boxes, 8ft 4x4's, rail precisions etc) it involved, precisions, balance, coordinations, jumps and QM's. It was very fun.
Onto the technique, we started with landings, they were having a little trouble with the positioning even after I told them o get into animal mindset mode. So if I  thought I teach them how to monkey walk maybe that will help. It totally did, maybe the positioning while monkey walking got them use to the arms and hand positioning, right after we were done monkey walking the landing was cake for them. Moving onto the rolls, some already knew how, we just had to do a few modifications. I was very satisfied with everyones progress, although many didnt really get a clean roll, it is nothing that with a little more dedication they can get right.

I had them do several drills, combination and landing with and without roll. Rolling on an angle, monkey walk then roll etc. It was a good day and it made me sweat a lot, so that was my workout.

After that, I was very bad, went to the fair, had some of the funnel cake my wife bought, some high sugary drinks, some cotton candy and I was feeling so sick (not physically but mentally) I typically eat very low sugar and fat stuff so it really plays with my mind when my will power is overcome by thirst and hunger.

I havent done much PK lately, mainly CF WOD, laches, swinging, muscle ups, and some random vaulting here and there. Ankle is just not strong yet. I gave it a lot of rest at the beginning and it was healing crazy fast but lately it is like it is healing slower with all the activity, the jam, some PK with Pete where I got a slight twist on the same ankle. I still cant jog confidently, do any sudden take offs or lateral movements and wall work (tic tacs, pop vault and wall ups) are out of question.

I might do some drilling this week, some light flow, climb up, cats, LOTS of QM's, like really though LOTS. I have determined that QM's is the best you can do for overall body conditioning, endurance and stamina. So long QM's runs, up and down the stairs, low to the ground and different speeds and directions should be prescribe for everyone is this forum. I will do my best to stay away from my favorite technique PRECISION, that might really not help.

I might do a conditioning video this week.

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June 9th 2008
Almost 3 hours training, intense training. Lots of endurance and stamina. Made a little conditioning video. I also did 2 front flips of which I landed very nicely and felt very good. Was happy about the ankle felt, really nothing. Took some impact but ankle really didnt even get tired. On the walk home, however, it started getting tired and a bit stressed, like it wanted some rest soon.  Grin

Very nice day, I had enough energy by the end of the session to keep going. I think my conditioning has gotten significantly better. Although during the actual training I did need to take a few breaks. I think mostly my mind was getting lazy rather than the body.

Did some nice flows, kongs, rolls on concrete, hadnt done any in a while. They felt very natural and smooth. Gained some power, an old kong to precision I havent done in a while felt pretty easy.

Here it is

Endurance and Energy Preservation

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June 11, 2008,
Today I did CF Total.

Basically the one time max weight on

Press
Weighted Squats
Dead Lift.

I did
175 on press.
300 on dead lift it wasnt really my max (maybe 10 to 15 more) but I decided to leave at that being my first time doing that.
305 on squads.
Total 780lbs

Based on some numbers and calculations they have about your conditioning.
They have 4 categories
Beginner, intermediate, advance and elite.
I am 67.5% in elite condition
88,9% advance
112.7% intermediate.

So I am close to advance but not really  Embarrassed... It was my first time doing the crossfit total since I have been doing crossfit. Hmmm... I started consistently (at least twice a week) about 2 months ago but been going since feb or so.

After that I went to the gym, worked on back flips, did some front flips over a block, felt really nice. Some from height, tried learning the kip, got 2 blisters.
I also tried a loser from the ledge of am almost 5 foot block, kept landing on my feet then butt but they are easier than they seem. I was very happy with it for my first attempts. I gotta try them next time. I am confident I will get them. After that I will try wall loser again. Getting into flips slowly. Ankle felt strong today. Not to underestimate off course.

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June 12, 2008
Sore from yesterday CF TOTAL.
Went out with Pete today.

WCC, found this amazing tree that has roots coming down on the sides, from the top in all directions, about 20ft wide. You can basically climb up to it and chill on what it seems to be like iits first floor chill room, with little spaces to just sit and relax, protected by more roots and branches around you, it is like you can be on there and never be seen, it is a ninja home  . We even talk on sneaking up in at night and sleeping in there. Ill take pictures.


It is similar to that one but a lot lot bigger. You can traverse around it by holding the roots, awesome workout.

We went up to it finding different ways to get up and down of it, some precision and QM's on the roots etc.

Moved on to another spot. I did about 15 front flips and about 15 backflips from this 4ft wall. The first few backflips were ehh, but after adjusting a few things I was all good. Front flips felt great also. Pete says my back flips look better than the front flips.

"That was so sexy" He said after the 3rd one.

Did some climbing on the wall with the square holes, that was intense.

Didnt do much but broke some sweat.
Getting ready for the classes tomorrow. I got something nice planned out.

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Jun 14th 2008.
Went to the park with Roxy, worked on rail walking for about an hour did some cat balance as well. Some jumping from rail to rail about 5 feet apart. Finished with 2 front flips and 2 back flips off of the rail. Weird feeling, never done a back flip off of a rail before. Landed both nicely.

Worked out this whole week straight, monday thru wed being the more intense days. Didnt workout yesterday but for some reason giving the class leaves me tired and sweating as I had so I count it. My body is feeling pretty tired. I am taking tomorrow after the class and sunday off.

I'll try to keep next week as intense as this, I just need more ideas to keep my workouts a little more varied. I might do the same work out I did on monday at the WCC and try to time it this time since I am not going to be recording.

[Ozzi]

Nasty WOD at CF

10, 9, 8, 7, 6, 5, 4, 3,2, 1.

Press
Pull ups (dead hang)
Knees 2 elbows
Hand stand push ups.

It was a killer. Not too happy with my results
My time 29:39

Rested for a bit and worked on some front flips and back flips. Tried a couple back fulls but nahhhhh.

Also did some wall up work (just the jump and reach, it was indoors, not ledge)
Finish with a bunch of wall spins looking for height, hadnt done those in eons but they were all fine.

I am pretty beat.

[Ozzi]

Light but tiring session today.

I went to the canal spot near my house.
I finally conquered a dismount from a cat grab to a ledge going over the 7ft wide canal that I had put aside for a while.
This is the spot.

This is the technique.

The landing is just weird and sharp not being use to doing those dismount due to not many places to do them around here it felt new to me but it was a lot easier than I thought.
After the first one it was just a walk in the park.
So that was the achievement of today.

After conquering the move I made a little continuous line that consisted on;

A 7ft precision jump over a chain from a lava rock onto a 4x4 on the ground and back from the 4x4 and over the chain to the lava rock.
As seen here.


Once landed, cat leap onto the wall in front of me, climb up, waist shimmy for about 10 feet, down to cat grab position, finished by a dismounting from the cat grab over the canl and onto the ledge.

I did that 10 times.

Walked across the street to the park and did some rail balancing on a 100ft long rail going up, front and back.

I have not been to happy with my conditioning performance the last 2 days. Yesterday the WOD at CF really kicked my ass, I was not the last but still. I have not been eating as well as I should, same with hydration. I hope thats it. My mind wasnt committed today,  not in terms of fears but willingness to workout. I had to really push myself to get out of the house and go thru the whole workout. My mind was just lazy and giving up quickly although everything I did felt good and the strength was there. I had a great training week last week and it seems that every time I get a good rhythm going my mind tends to do that.

I think I just need some news spots and train with some people on a more regular bases. It is only tuesday so hopefully that will go away.
I plan to to CF and PK tomorrow, lets see how that goes.

[Ozzi]

Another brutal CF WOD.
I even had to ask for the bucket but luckily I didnt need it.

For time

100 double unders or 400 singles (I substituted those for 100 box jumps onto a 2ft box)
5 thruster
50 crunches
5 thrusters
50 push ups
5 thrusters
50 pull up
5 thrusters
100 double unders or 400 singles (I substituted those for 100 box jumps onto a 2ft box)
My time 25:28

Before hand I did some front flips, side flips (need to work on my rotation) back flips. The back flips were lay out and I was workng on landing on this 4" spot I draw with a chuck on the pad. Nailed it a few times. I think I am setting a goal to land it on the 4x4's we got there.

Got ready for the class afterwards. It was the funnest class we have had thus far.

After the warm up;
21, 15, 9 reps of each
Push ups
Wall Ball
Crunches

We worked on speed vault.
Broke it down progressively and after they all got it we set different obstacle courses for them.
Some rail walking, to 2 precisions, then speed vault.
Then made it harder by adding obstacles to go over while rails walking and something to jump over while precisioning as well.
Had them running on a 24ft long 4x4 to then do the speed vault off of it.
Had then do cat walking on it as well and the new QM from PkGen vid.

It was a great day every one did so well.

Did a fast run taking their time, they all did great. They got the move down and had a blast. They all keep on progressing super quick.

[Ozzi]

Finally CF gave me a break.

WOD

21, 15, 9.
Dead lifts at 200lbs
HSPU
My time 5:09

I also finally decided to get the gainer. Committed to it and owned it.
I got it on first attempt, a over rotate the first, untucked to early the second and the third and after the 4th it was all down hill. Pretty much did it about 20 times all successfully.

Here it is

[Ozzi]

Light day today, basically just taught the class. Got some footage Ill post it soon.

After the class I drill the standing gainers for a bit more. I am looking to get more distance.
Also did some fronts and backs. That was about it.

[Ozzi]

06-24-08

Went to CF

Did some balance work on the 4x4's and rails. (regular safety vault onto the 4x4 and some konging onto it as well)
Some precision jumps on the rails.
About 15 gainers, trying to get more forward distance, got some good one on some but it is just weirder to jump more forward, a bit scary too.

Did the WOD

As many rounds in 20 mins of

21 Overhead squat 45#
15 Push ups
9 DB snatches 30#

I did 6 rounds plus 21 overhead squats and 10 Push ups.

After that I rested for about 30 mins and did about 15 kongs on a 5ft wall, I started feeling heavy due to the legs workout but after the 5th it was all smooth and nice feely.

[Ozzi]

Sore from CF yesterday I only had a good gym session today.

Early I did some landing practice while getting some footage for the new landing method for a short tutorial. About 20 jumps from 2 to 4 ft all the way up to tucking and landing.
Also did the very short back rolls vid to help someone who needed help with them.

After that, got ready for the gym, I was very ready to drill the gainer a few more time. Did several front flips from heights, back tucks, standing gainers and got side flip. Finally. Among a few combinations of vaults and flips.

It was a very nice session, cant wait for the jam.

[David Glass]

That tutorial should be pretty interesting

When practicing landings, I've noticed my elbows are consistently 2 inches behind knee level.

I can't wait til your tut comes out. I'm really curious to see how bringing elbows in front of knees will affect your flow. I'm thinking it will help you kick off your run, or roll

So after CF you hit the gym?

We do CF in a park twice a week. I was going to get in early to practice some kongs, but I forgot my change of clothes... that'll cost me 20 minutes of training... BLEH!