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

[Ozzi]

I actually meant sore from CF yesterday lol

The landing will help you get/create momentum from zero. Or just preserve the one you got. I am uploading it on youtube tomorrow.

Today.

Got a little training done with Pete. We started with some tramp work messign around with sideflips and trying to put some twist into them I also tried my first back full and after 5 attempts I got this one.

I was not drilling it so I left it at that.

Then we went to the park where the jam will start at. Not much PK just a gauntlet. Some flow, precisions a couple back flips of the rail and that was it. Pretty light day. Getting ready for the class tomorrow. It s going to be fun.

[Ozzi]

Did some training at the Salt Lake area yesterday with Pete and Adam. Mostly to get footage for the surprise we got coming up.

Did some back tucks, front flips, first side flips on the street (I think I need to drill them more) got back into doing fronts on concrete. I was going to go for a gainer but some thing kept telling nahhhh. Did some precision, some random vaulting and some minor drops. Ankles is still weak and I am feeling it today.

Then got ready for the class. It was a blast, everyone is just moving up so fast.

I drill some gainers at CF, messed up a few. My mind seemed to be somewhere else yesterday.
It wasnt a bad day, but it was weird.

[Ozzi]

Been working on some stuff, mainly flips the last week which my knees and ankles are not feeling.

Had the jam today, I really was beat and exhausted due to the weeks conditioning training plus all teh impact I took. I did a few stuff but I wasnt on my best. It was super hot also which didnt help.

The jams went pretty well but it was definitely not the best. We had a good show rate that went low as the day went by. A few bails from some people but nothing bad, some new people with great potential and the old ones are progressing fast. Also some people from the class who had a blast. Why did that sound like a rap?

I am taking this week a little light on PK except for gym training on tuesday. I will mostly do CF and balance work I really need to give ankles and knees a little break. I might do mainly tramp work to work on form.

My mind has been off, probably it is my body asking me for a little brake. I have really been going at it hard. I will focus on some very basic but important things sucks as muscle ups, balance, QM's. Should be a light week overall. I need to take a break.

[Ozzi]

Light training today.

Went to CF. Did about 10 gainers. Trying to get more distance forward.
200 rope jump, 150 squads non stop and 60 box jumps. 30x2.

Tramp work tomorrow maybe meeting with someone from the class to do a catch up session.

[Ozzi]

Meet up with one of the guys from the class to catch up. He is getting married so he is missing about 4 classes. Lucky for him he caught up really quick and learned the techniques without having to go thru all my drills and exercises. Dang it...   

Got some training done with him. He played in the tramp for a little while. I did a few front and backs. My lower abs were hurting from doing those gainers yesterday.
We moved on to the park where we worked on his kongs, trying to teach him the split take off. I did a few my self trying to get some good air on the dives. Moved on to some rails where we went over turn vaults, lazy turns and TSLT's. He got all but lazy turns. His turn vaults were looking good. We also did some under bar 360 and some drill for those. Did some precision with him as well onto some ledges over a good gap that he got pretty good.

Finished with some cats, climbs ups and some more precision onto the 4x4's at the canal spot. I did a few pop vaults.  Hadnt tried those in eons since the ankle, they felt very nice.

I took it easy, barely broke a swear. My lower abs are really sore from the gainers. It is as if I had dome 1000 L sits or something. It bothered a little while doing the cats, since I have to bring my legs up.

Still taking easy this week. Didnt do the tramp work I was going to do today but had some light workout with him. Tomorrow maybe some tramp then the class.

[David Glass]

Meet up with one of the guys from the class to catch up. He is getting married so he is missing about 4 classes. Lucky for him he caught up really quick and learned the techniques without having to go thru all my drills and exercises. Dang it...   

Got some training done with him. He played in the tramp for a little while. I did a few front and backs. My lower abs were hurting from doing those gainers yesterday.
We moved on to the park where we worked on his kongs, trying to teach him the split take off. I did a few my self trying to get some good air on the dives. Moved on to some rails where we went over turn vaults, lazy turns and TSLT's. He got all but lazy turns. His turn vaults were looking good. We also did some under bar 360 and some drill for those. Did some precision with him as well onto some ledges over a good gap that he got pretty good.

Finished with some cats, climbs ups and some more precision onto the 4x4's at the canal spot. I did a few pop vaults.  Hadnt tried those in eons since the ankle, they felt very nice.

I took it easy, barely broke a swear. My lower abs are really sore from the gainers. It is as if I had dome 1000 L sits or something. It bothered a little while doing the cats, since I have to bring my legs up.

Still taking easy this week. Didnt do the tramp work I was going to do today but had some light workout with him. Tomorrow maybe some tramp then the class.

Take it easy on that core, bro. Sounds like you need a rest. Take a well deserved day or two off, or work on pull-ups or something. Try to keep off that core, give it a chance to recoup.

[Ozzi]

Couple of hours of tramp work.

Word on all the flips but gainer.
Some fronts, piked, regular, no hands.
Backflips, lay out and tucked.
Side flips, lose tuck, tight tuck, looking forward and half twist. Got a 3 quarter twist in one.
Back half, still need to drill it. Landed about 3 out of 10 or so. Need to delay the twist. It is freaky though.

Taught the class. David from TX came over as a guest. Very nice kid, good personality. Very content to have it as part or our community.

[Ozzi]

Beginning of the week, still taking it light.

I didnt do much today. Just some tramp work. A few side flips and over 20 gainers. I also got this done from last week.
http://www.youtube.com/watch?v=a8XcBHkv4vE

[Ozzi]

Met with David for a 2hrs training yesterday.

I finally was able to spot and this one place I had my eye on to check for possibilities and OH MAN, so many of them.
No much for vaulting but some good cats, high wall precisions, tic tacs, pop vault and great for conditioning.

I hadnt done tic tacs in FOREVER. Not many places around my area to have fun with them unless I just focus on cracks on the ground and such. But this place had trees next to small wall. Different distances, just perfect really.

The cat not far but a good leap, the wall was very awesome also.
The precisions some of them regular wall to wall precisions but this one in particular is really nice. A take off from a plant bed about 3ft high onto an almost 5ft with a 6 and a half ft drop on the other side, the wall is about 8ft apart. SO it was really cool to do some running precisions, cranes and so on. Lots of fun actually.

Moved on to some other old spots where we got kicked out from almost immediately. Some more rail precision and some messing around at a playground while waiting to go to the class.

The class was great, lots of fun. they worked on monkey and kongs and by the end of the class I was seeing some very nice ones. Pretty happy about their performance.

[Ozzi]

Nice workout today.

So I got to CF, still sore from thursday jam. Supper stiff too. Did some stretching and I felt like iron man, so stiff. Got on the row for 1000m to warm up. Did some running and some 100yards sprinting. Felt like crap about them. I havent done any running sine the ankle and I just felt like OMG, need to start running.
Time for the class, we went over turn vault. A bit more difficult for some than others but they all got the bases of it.
for a warm up I had them going over the bases of a dive roll. They didnt do bad at all. Some still have certain things to work regarding their form on the roll.
At the end I had them rolling onto the regular ground (the black mats at CF, soft so the weight dont crack the ground but still hard enough to feel the bumps.
After the first try, they adjusted and felt more natural.

WOD for me.

For time.
1000m row
50 thursters 45#
30 PU's

Time: 9:49.

It felt really good after doing almost nothing for almost 2 weeks. I am getting back into the whole CF on mon/wed/thurs starting next week. Regular conditioning/training tues/fri weekends off. I'll go consistent this time but reduce on intensity.

I plan on doing much more legs work to increase my CF total squatting weight from 305# to 400#.

[Ozzi]

Went to check out the school in Aiea with the guys for the next jam. Great spots, good possibilities for the jam. Some very good ones for challenging techniques.

Played around a little bit, but then the lower abs started bugging me. I really need to warm up more and stretch after drilling gainers, that is really bugging me now. It is a sharp pain in my lower abs like I did a billion L sits. I had to stop and we werent even done checking new spots. Anyway, I gotta chill on them I guess or warm up a lot more.

[Ozzi]

Today, CF.

Warm up

500 rope skips

2 rounds of
10 Pull Ups
10 Push Ups   
10 Squats

WOD
For time
3 rounds of

500mts row
12 body weight dead lift
21 jumping lunges.

my time 12:49

Got home and went for a 45mins jog. no PK. It had been so long it felt really good. I went for 2 loops around this nice, quite, solitary neighborhood, a few up hills and all. Ankle felt good up until the last loop. It was feeling a bit tired. The run was good though, made me feel I wasnt as bad as I thought I was going to be. I took roxy with me, she was doing some PK 

[Ozzi]

Nothing much yesterday, went out for a run, added an extra loop. Gotta rest the ankle, still weak.

[Ozzi]

I have been definitely taking easy, I wanna be nice and fresh for my bday jam and the jam.

I did some tramp work for about an hour today, some front, back and side flips, didnt feel any discomfort on the lower abs. I hope it stays that way. That was about it. I should get back heavy into after the jam.

[Ozzi]

Got some footage for two handed vaults tutorial.

Taught the class, always leaves me tired.

We did underbars and variations. Then I stayed with the guys and did some underbars of our own some vaults and some more messing around. It was light, but it was tiring.

[Ozzi]

Some light training yesterday with Alec.

He came over, we did some warming up on the tramp.
From there he moved to a little gauntlet right outside my house.

We started by QM'ng backwards up the 17 steps outside my house, to then cat traverse the wall next to it and around the corner. That run was done twice.
Then moving onto the two parallel walls to do some precisions. The wall start low and gets even at the end some the first precision are slanted up, we did several traversing all the way to where it gets even for a total of 12 precision jumps. Then back to the stairs.

We did 5 sets of that. Not bad, but a good sweet and workout.

[Ozzi]

So yesterday was my birthday, no as good of a filming day as I wanted to make a vid but definitely a good long session that still has my legs wanting some rest.

We basically hit a bunch of spots and stay at each one for about a couple of hours just playing around and see what we cold come up with. To explain what we did would take forever, but we hit pretty much every technique, a few flips, some bails, some new things we hadnt tried before at certain spots. David and I manage to finally move on to rail kong to rail precision with some progression.

We started at about 1pm and went all the way to 7pm. Had some acai and BBQ, it was all fun and good times. Somewhat of a lonely bday due to my wife being away in training but I am glad I got to kick it with the guys.

I am taking the rest of the week light, monthly jam is coming up and gotta be fresh.
 

[Ozzi]

Today CF

My Bday WO.

28, 24, 20, 16, 12, 8, 4. For Time.

Calories on the row.
74# press.
Box Jumps 28"
Precision jump on the rails 3 feet apart.

The first 3 sets are the hardest ones. THe set of 16 if just annoying. From 12 down it gets really motivating.

My time 42:08. Great workout to start my new year of age.

[Ozzi]

Today was good, saw my students. Man I can believe that there is only 2 classes left. That was so quick. They are all quick learners but they are just so fresh, these pass 7 weeks, twice a day, for two hours we would meet at CF. With a couple of those 5x10 mats mats, parallel bar and a foamy trapezoid to vault.

Their bases and fundamental are good, they also grasp concept with understanding of motion very well. Some rush a bit (you guessed it "the already athletic guy who thinks things are as easy as they seem") but they all enjoy it very much, they are always having fun. A see a few long faces when they see a the move about to be taught but they always get it anyway.

So this Sunday, same day of the jam, is their last class at an actual urban environment. It is exciting to await to see the result of all their training, and knowing that here and when they would need to trust that training the most. I have all ages, from 14 to 44rish. It'd be very very interesting to see them adjusting to this new hard surfaces.

I cant believe the program is almost over. I'll be seeing some fo them at CF, I will be checking up on them. Hassle them, hahaha. Nahhh.

Anyway, after the class I did some flow, some side flips and back flips, not much.

[Ozzi]

I am such a slacker.

Last saturday was the last class at CF. We did all kinds of cat leap variations. Lots of fun. Didnt do much after that, trying to stay fresh for the jam.

The jam was awesome, I am working on the vid soon. Lot of new and talented people, the CF peeps were there and they made me so proud, they all did so well.

After a warm up I had the group go thru some flow to get them going, they need to participate a little more, they tent to get a bit intimidated or shy. I was pretty fresh and did pretty well myself, a few minor bails but nothing bad. Played around with some kong to precisions rail to rail, I love them now. I was drilling precisions 360 with david but on those concrete things that are on parking lots to stop the car from keep going while parking, we were both getting it but I keep landing on my heel and sliding down, I need to turn faster or something I got too little time to spot my landing properly.

Did some side flips, back flips and I cant still get the courage to do gainer outside. Ill try at the beach next time.
Played with some flow and some precisions.

It was a really nice session, after that we had our traditional jamba time. It really was one of the best jams so far.
Vid coming up soon.