Pain = weakness leaving my body. (HIpk)

[Ozzi]

Nice training session yesterday.

Add on with david at a very compact spot for about 1.5hrs. Everything was smoth, very low impact and nothing big.

We would do one move, do it five times before adding the next, then do those 2 moves 5 times before adding another one. By the end we had a line of 13 moves going. Which meant a lot of drilling and repetition. Had a blast, lots os sweet and muscle endurance.

Gym session after that.

Light warm up, then drilled 5reps on each of these giving each other pointers on technique.

back tucks on the spot
back tucks along a line
front flips
front flips along the line
side flips
front head spring (straddle)
aerials
kick the moon
gainers (on flat)

After that we just messed aroudn with other stuff.
I did some long sideflips, more fronts and cooled down.

[Ozzi]

Thursday

Kokokahi session

Worked on some vaulting drills to warm up. Some flips over some blocks.
Drilled my kong-precision-front/side flip.
Moved on to the pit for some back full play.

Was a light session, always fun.

Friday

Held an intro session at the Hawaii Academy.

Lead the guys thru some QM's and jumping drills. Then went on teaching safety vaults-speed vaults.
Then drilling more and more movement.

Had some fun after that, worked on my sideflips, got yet another way of doing them. I also tried double legs with straight legs and I didnt even know I could do those. Finished with a few kick the moons and pau after that.

[Ozzi]

Monday

Scout session around kailua.

With the last intense week of training my joints are feeling the work. I have been bailed and injury free for a while. However still today I feel I have to give any hard impact a rest. So with yesterdays rain, I focus more on sensitivity traingin which lead to a lot of technical movement with everything so wet while still raining on us.

We manage to find this building, with a very interesting architecture around it. Some pretty challenging others pretty technical. Lots of precision, yeah, I guess it wasnt so much a low impact training, but I kept it to a certain limit. I didnt bail the whole time of training and everything felt pretty clean, just a bit tense on the landings as to hoping not to slid.

Lots of precision and drills, some flow. There was a gym and a martials arts school right in front of this spot where we did stopped for a bit. Got some good attention and permission to drops some flyers.

Checked some school near by but not much there. Just a small playground, raining on us, I decided to go for this short kong over a rail onto another rail. A bit wet, so a bit weary I went for it, no problem. Double kong, same no problem. It is a lot different though. Wanted to do a kong precision but I knew that'd be pushing it so just did some other stuff.

On the way back we came back to the building with lots of potential and did a whole gauntlet aroudn the entire building. It took us about 10/15 mins or so doing all kinds of precisions, qm's, leaping and crawling.  Was a nice ending to nice training session. Lot of fun overall, body feeling it today a bit, ankles pretty weak at the moment. Gotta give them some time away from the crazy 3 days straight gym sessions. Ill try to do some bar work and other drills to avoid over work of the joint.

 Today I just chilled, and rested. Walked about two miles up to warm the body up while running some errands. 

 Might do some upper body drills tomorrow.

[Ozzi]

Dont remember what I did on Tuesday, prolly not much.

Wednesday

Worked on some skills at CF

Snatches maxed out to 145#
This is a skill that needed a lot of worked. Drilled it for about 45mins, increasing weight slowly. Felt pretty comfy with the end result.

Jerks, went light, just working on form. Drilled for another 30 mins

Shoulder press 5x5 95#
Did some muscles ups and pau.

Went to UH gym, ankle was still feeling ugh so decided not to do much. Just work on my presses, cartwheels, round offs.
Went stupid and even though my ankles were telling me not to, I did a few cartwheel to side flips.
On one of them my right ankle didnt feel to well. Had a minor discomfort that put me to rest that ankle for the rest of the week. Weird sharp pain on the out area of the ankle that had me limping a bit. I could walk on my toes fine but the bending of the ankle was causing the pain.

Rested for the rest of the week, just doing scattered pull ups here and there at home. About 50 to 80 per day and some biking.

Monday

 A little biking in the morning.
 Park conditioning with Ryan.
 Some basic upper body drills.

 Lateral traverse on the rail (feet on one side hands on the other) about 100ft+ long rail. Going down.
 Cat balance on the way up
 Walk balance on the way down
 waist shimmies plus 10dips on a wall
 repeat x3

 Climbing drills on lava rocks for about 10mins, traversing from side to side using small crack for holds. That got our arms burning pretty good.

 2 laps around baseball field to get the heart rate up again.
 Did some stall drills, from waist shimmy position to onto of the wall about 10x

 Ryan decided it was a good idea to do a broad jump burpee lap around the baseball field. By good idea I mean horrible, but still finished it after about 15/20mins. Got us pretty good, I guesstimate about 100 to 120 burpess total. Happy about my ankle, didnt feel any discomfort and performed well on the run and broad jumps.

 Cooled down with some cat traversing and more upper body drills using the holes on the walls for plyo pull ups and hangs.
 A little stretch and pau. 
 Now home and time for a beer!!!!

[Ozzi]

Today I went to CF for the WOD, once there I realized that it would be an hr before the net one so David and I went to the beach for the

CFHQ WOD

AMRAP
20mins

5   pull ups
10 push ups
15 squats
 
Finish with 400mt run <- added by us.

 I did 19 plus 5pu's and 4pu's
 
 I thought that was a pretty good number. Then I asked a CF coach (after I went back to get my bike) and he said that a good number would be on the upper 20's low 30's, that didnt discourage me much for I flt it was a good workout anyway.

 After that we just jump in the ocean and cooled down.
 Worked on piked presses after that 5x, getting better and so happy I got my presses back.
 Some biking here and there and now home.

 

[JCDubb]

9:13pm:   

50 push ups check.
Ozzi - Hawaiipk.com

thanks. I'll get you back

[Ozzi]

Brief update.

Sunday jam went awesome, lots of upper body and conditioning a pretty far rail precision, I hadnt done any in a long time.

 The rest of the week has been a bit tough, no motivation, a bit of a struggle to stay outside my mind. Going thru some tough shit that I hope gets over soon. I guess I just rested until yesterday, only doing pull ups here and there.   

 Thursday
 
 CF WOD
 3 round for time

 20 Sumo dead lift 95#
 20 Snatch grip dead lift 135#
 400mts jog (modified to row) last one I didi 1000mts

 My time, no idea.

 Gym session after that. Worked on...

 Cast away
 Side flip
 Fronts
 Backs
 Some vaulting
 Having a good time.

 Ankles felt great, just a bit stiff today.

 I love you all and your existence is keep me sane. 
 

[Gregg]

Some times all I can do is find some beautiful place, like a garden, or the ocean, or a tree. Maybe walk.
I'm praying for you guys.

[Ozzi]

 Friday

CF WOD
AMRAP in 20mins

10 k2e
10 GHM
10 push ups
10 squats

9 rounds

 Gym Session

 Went over several different drills, flow, repetition, conditioning.
 Did some front flips afterwards on the tumbling track to cool down.

[Ozzi]

Very nice day yersterday.

Went to the beach early, not much there, it was Roxy's time.

Went to CF after that.

WOD

10 rounds for time

8 HSPU
6 Dead Lift 185#
4 Broad jumps 5ft

 my time 10:20

 After that went to meet ryan for some natural training.

 We did some swimming, climbing, qm's, jumping, some flips off the ledge about 9 feet onto water (front, back, gainer)
 Was pretty slippery but manage to do well, it was actually pretty fun. Awesome place, very chill and beautiful. Never been there and want to go back.
 Roxy was with us the whole time, she swam with us, dove onto the water also and climbed the rocks too, of course she did a lot of qm's 

[Ozzi]

Wednesday

 Was late for UH, did a couple fronts and that was about it. Lots of dancing that night though.

Thanksgiving day.

Really didnt do as much eating as I should have. Some volleyball, presses, handstands, couple flips that was a bout it.

Friday

 Lazy day during the day ended up really active at night. Went to the hawaii academy, did some conditioning and worked on technique.

 Muscle ups x5 round
 8
 7
 7
 6
 5

 Piked presses x 10
 
 Some basics ring work for stretching.

 Did some precision drills ran by Ryan, some qm's etc.
 Did about 20 speed vaults.
 About 20 kongs working on distance. Did a few very long ones, as long as my body length lifting my arm up. They werent as hard, just intense, cant imagine coming full sprint toward a wall that is actually made of solid material.

 Some more basic vaulting and finished by doing some wrestling with Richard.

Saturday

 Kapena Falls. First time there, awesome place for natural training. Great trees, awesome roots and a great diving cliff.

 I did some climbing, leaping, hanging, swinging, swimming against the current trying to climb over the waterfall, ended up more over the side than anything but it gave me some good workout. Did a gainer off the falls about 40ft up, pretty scary but got it done. The place is great but needs some cleaning, we cleaned up what we could before we left.

 Overall a nice mixed up week, light impact training, flips, conditioning, natural and defense. Cant complain. I like to move!!!!!!!!!

 

[Ozzi]

Sunday Jam

Kokohead trail

Lots of stairs going up, so mostly lower body work, some balance on the way up on the rail tracks. At the top, some presses and little vaulting on the bunkers. Didnt do much, needed to be fresh on monday.

Monday

Worked with some commercial shooting.
Lots of running and sprinting behind a truck with cameras, about 20 100mts sprints
Some flips onto mats, front, back, side. Basically set and air time drills pretty much.

It was a nice day and there will be more of that on thursday, I love to get paid to just work out..... 

[JCDubb]

sounds like a blast. i wish i could get paid to work out. whats it for? (if you don't mind my asking)

[Ozzi]

I just did a "stand in" job, which is basically doing what the talent is suppose to do while they fix camera angles and what not, that way the talent stays fresh and save from possible injury for when they are ready for him.

Details later.

[Ozzi]

Alright, sooooo

over the weekend I had my certification for Crossfit Trainer.
Pretty active weekend, lots of lecture and movement.

On sat we did Tabata squats in the morning. That is 20secs of work 10 of rest for 8 rounds. I kept it at an 21 reps for the most part. The lower ones were 18 and 19.

Afternoon we did Fran
21, 15, 9 reps of

thrusters 95#
pulls ups
4:20

The rest of the day was work on technique and drills.
Squats
dead lift
sumo dead lift pull
and others

Sunday
The WOD was interesting. Team work.

Included 5 stations.

rest station
katterbel deal lift pull
push ups
box jumps
srpint

then we worked on
presses
push press
press clean

kipping pull ups
l sits
muscle ups and many other techniques

very fun weekend, super happy about the experience.

Rested on monday, moved from my place, enjoying hawaii beaches at the moment.

wednesday

CF WOD
3 rounds for time
15 push press
30 push ups
60 squats

no idea of the time.
I also worked on ring muscle ups

not much today but might be going to the hawaii academy tomorrow to promote the seminar. Getting ready for it this sunday. Should be fun!!!

[Ozzi]

I am also playing the check game with david whenever possible, presses and push up here and there.

[Gregg]

Tried to chat, you must be off somewhere else...
What's the check game? Checkers? Body checking? Czechoslovakian?

Anyways... I need to take off vacation time. It's one of those "use it or lose it things."
Maui vacation! Woo! So if I'm not on so much, it's because I'm not trapped in front of the monitor for 40 hours/ week.
If I am on it as much, it's stupidity.

[Brett Robert]

It's when someone yells "_____ check!"  Then everyone has to do whatever is in the _____.

Like if I write "Pull-up Check," we all have to go do 10 pullups.  Really.  Everyone reading this.  Go.  Now.

[Gregg]

Ugh. I just ate. Fine. There's your 10.

--- --- ---
Aagh! I just clicked on this thread again. Fine. Another 10.

[Ozzi]

Friday last week.

Hawaii Academy, flips drill and stuff.

Sunday

Seminar, lots of fun, lots of talking, lots of drilling, lots of work. Left me tired but satisfied. Great turn out and lots of talent. Gave me a workout.

Monday

Went to the log with David, ran the trail barefoot, lots of fun actually. After messing with some dives, front piked, gainer, back layout, double back we did some swimming, rock walking (pick a rock and walk under water)

Tuesday
Woke up to an awesome view of lanikai beach, after finally waking up and worked on some presses, lots of them. Focusing on working my upper body. Moved on to some flips, front, backs, sides, gainers, kick the moon.
Bailed pretty ugly on a front that has my hips aching at the moment, just a bad landing, moving like an old man in the mornings.
Finished with more presses.

Then walked about a couple miles barefoot on asphalt.

Wednesday
Lots of barefoot walking on some tough terrain, my feet have gotten some exposure to some tough terrain lately but getting stronger. Did some small jumps very early morning for some shots. More barefoot and some presses during the day for some more shoots. I was all around north shore checking places out. Got to do some tree climbing and vaulting here and there.

Night time, went to UH with David.
Front, sides, back tuck, running gainer, standing gainer, kick the moon, palm flip, failed attempts to wall inward.
David and I worked on tandem stuff, push back tuck, palm to palm flip, facing sideflips. Pretty cool stuff.
Also did more presses.

We still do press check here and there during the day.