David's Workout Log

WOD - 120213 performed 2/14/12 at Sunburst Gymnastics - Union, NJ

Wrist Routine

Ido's Shoulder ROM and Stabilization

Ido's Scapula Routine

Forward rolls down the floor and back.

Handstand forward rolls down and back.

Cartwheels...

Push-off cartwheels...

Roundoffs...

10 stretched out roundoff back handsprings.

7 front limbers up a cheese mat.

10 front handspring attempts.

5 punch front tucks.

5 rounds of swinging on the rings. I stopped each round once my form broke. My front swing is getting a bit higher, in a nice candle stick, and pushing the rings back more. The back swing is feeling better, but I'm still far from backuprise height.

4 Rounds:

5m Senders - rebounds over 3 random shapes

12 Squat Jumps

5m Senders

8 Box Jumps - 36" ish

5m Senders

4 Depth Jumps - 5' maybe?

2x30 unweighted pike stretch standing on a low beam. I lost my balance a few times. Perhaps the weight will help with that.

WOD - 120210 performed 2/15 at Sunburst Gymnastics - Union, NJ

Wrist Routine - from knees

Ido's Shoulder ROM and Mobilization

Ido's Scapula Routine

3x20 sec L sit

3x20 sec PL lean

3x20 sec ring support

Forward rolls down the floor and back.

Handstand forward rolls down and back.

Cartwheels...

Push-off cartwheels...

Roundoffs...

10 stretched out roundoff back handsprings.

7 front limbers up a cheese mat.

5 front handspring attempts.

5 headspring drills off a cheese mat - not too successful

5 punch front tucks.

3x10 PB swings w/ a dollar bill between my toes.

I forgot to do 10 attempts at kicking up to handstand on parallettes.

1x10 Cast Wall Walks (5,2,2,1)

1x5 HLL (131 tempo)

1x5 Pike Box Press HS (3 stacked panel mats w/ partner assist)

1x5 HLL

1x10 Straddle Box Press HS (3 stacked panel mats w/ partner assist)

1x5 HLL

Walking HSPU Ladders (Up to HeSPU and back down, but only 1 round b/c gym closed)

2x10 Wrist Pushups (from knees)

*PB swings felt better than ever since finding Coach's post about "hanging" rather that holding a support.

*The presses were extremely challenging despite the box height and partner help. I have straddle pressed from the floor on occasion, and was told by a coach that my lack of hip flexibility is to blame. Regardless, I will be performing the presses from HeS next time so I can focus on pulling my hips over my shoulders.

David Hurwitz

Posts: 4

Joined: Fri Feb 10, 2012 4:17 pm

Location: Westfield, NJ

WOD - 120214 performed 2/17/12 on my porch

Wrist Routine - from knees

Ido's Shoulder ROM and Mobilization

Ido's Scapula Routine

10x6 sec PL (parallettes)

10x6 sec FL (pullup bar)

3 Sets Ring Strength:

MU to support

XR Dip

BL

German Hang

FL (open flat tuck)

5x15 XR FL (flat tuck)

5x15 seconds Wall HS

5x15 seconds German Hang

2x10 Wall Extensions

*Rings felt good. All positions were a solid 3 seconds. I think I could have thrown in and L sit and/or another dip.

*Wall Ext ROM is pathetic. My whole upper body was quivering after the 5th rep. These were by far the most grueling part of the workout.

WOD - 120216 performed 2/18/12 on my porch

Wrist Routine - from knees

Ido's Shoulder ROM and Mobilization

Ido's Scapula Routine

10x6 sec tuck PL on parallettes

10x6 sec open tuck FL on pullup bar

Warmed up w/ 2 sets each:

5 XR pullups

5 XR dips

Complete 3 sets each:

1 Embedded PL (XR PL lean) + 5 Tempo Seated MU

1 Embedded BL (1/2 lay) + 5 Tempo HeS RLL

1 Embedded FL (XR flat tuck) + 5 Tempo Lsit Lift (tuck)

10 Bridge Wall Walks

*4 sec. descent made Hes RLL brutal.

*Tiny ROM on L-sit lifts despite tuck position. My support and abdominal strength was pretty shot by that point.

WOD - 120220 performed 2/21/12 at Sunburst Gymnastics - Union, NJ

Wrist Routine - from knees

Ido's Shoulder ROM and Mobilization

Ido's Scapula Routine

10x6 sec. flat tuck PL

10x6 sec. open flat tuck FL

5 Rounds ring swings

Forward rolls down the floor..

Cartwheels...

Push-off cartwheels...

Roundoffs...

10 sub par roundoff back handsprings.

7 front limbers up a cheese mat.

10 roundoff half turns landing on a cheese mat.

3 Rounds:

5 GHR

10 lunges holding a weight vest overhead

Backward sprint on the diagonal of the spring floor holding the weight vest

4x15 sec low, straight-legged straddle L on PB

*Weight vest was way too light to use for this workout.

*GHR is incredibly difficult.

*I pushed the rings back well on the front swing.

WOD - 120221 performed at Sunburst - Union, NJ

Ido's Shoulder ROM

Wrist Routine - from knees

Cartwheels down and back

Push off cartwheels...

Roundoffs...

5 Roundoff back handsprings

3 front limbers w/o cheesemat

5 front handspring attempts

5 punch front tucks

3 Rounds:

10 PB swings

10 kick to HS on low PB

Perform:

1x10 Wrist Pushups (from knees)

2x10 Cast Wall Walks (10,5,5)

2x5 Pike Box Press HS (1st set press to HeS, 2nd set HS negatives)

2x10 Straddle Box Press HS (same)

12 cycles of XR Strap HS (2 ring cycles, 10 wall cycles)

Finish with 1x10 Wrist Pushups (knees)

WOD - 120223 performed 2/25/12 at my apartment

10x6 sec PL

10x6 sec FL

Wrist Routine - from knees

Ido's Scapula Routine

Four rounds:

2 Front Pulls (on pullup bar in a straight-arm, piked position)

9 Front Lever Pulls (tuck)

2 Front Pulls

7 Chin-ups

2 Front Pulls

5 XR Rows

*Chin-ups were in an L-sit for the first round only

*Front Lever Pulls were too broken up, and done w/ questionable ROM. Next time I'll scale down the multi-plane pull.

*Rings were adjusted to be level w/ my feet. Full ROM was difficult in the last round.

*Pulling to an inverted hang was weird on the bar.

WOD - 120224 performed 12/26/12 at my apartment

Wrist Routine

Ido's Scapula Routine

3 sets of: 2 MU, 3 XR Dips, lower to a hanging L-sit, 2 Crank, 3 Reverse Crank

5x15 seconds FL (flat tuck)

5x15 seconds PL Lean

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

WOD - 120227 performed 2/28/12 at Sunburst Gymnastics - Union, NJ

Complete 3 sets of each:

1 Embedded BL + 5 FL Pulls (tuck)

1 Embedded L-sit + 5 Tempo Dip to Tuck PL (PB dips)

1 Embedded FL (flat tuck)+ 5 Tempo HLL

10 Bridge wall walks

5 rounds ring swings

*FL tempo became non-existent in last round

*HLL ROM very difficult in last round

*All FSPs felt great

WOD performed 2/29/12 at Sunburst Gymnastics - Union, NJ

Three Rounds:

15m senders over various shapes

12 frog jumps

8 box jumps

4 depth jumps

finish w/ 2x60 sec. kneeling toe point stretch

3/2/12 FSPs performed at my apartment

10x6 sec PL (tuck)

10x6 sec FL (open flat tuck)

3x20 sec L-sit

3x20 sec straddle L (bent)

WOD - 120305 performed 3/6/12 at my apartment

Quick wrist stretch to warm up. No wrist routine, no Ido routines, no FSPs. Devils 4-1 over the Rangers was warmup enough!

4 rounds:

2 Cast Wall Walks

12 Box HeSPU

2 Cast Wall Walks

8 XR dips

2 Cast Wall Walks

6 XR pushups

Finish with 2x10 Wrist Pushups (2nd set from knees)

*I wouldn't quite call my pushups and dips Bulgarian, but my arms were completely off my lats for every rep. I went as wide as my narrow porch allows.

WOD - 120306 performed 3/7/12 at Sunburst Gymnastics - Union, NJ

3 sets of: MU to support, roll back to BL, pullout to a hanging L-sit, MU to a shoulder stand (strap supported), negative Reverse MU down to an inverted hang, BL, FL

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions (on floor).

*I couldn't execute the last MU of the last set.

*I need to learn to reset my false grip while in the L-hang.

*XR HS was extremely arched, but RTO w/ pressure on elbow.

*BL w/ palms down and arms off the lats felt strong.

WOD - 120308 performed 3/9/12 at my apartment

Abbreviated wrist routine

Complete 3 sets of each:

1 Embedded L-sit + 5 Tempo XR Dips

1 Embedded BL + 5 Tempo XR Curls

1 Embedded FL + 5 Tempo HLL (to L)

Finish the workout with 10 Bridge Wall Walks

*not amazing ROM on curls

*BL wide w/ palms down, half lay on last hold

*HLL tempo suffered on last set

WOD - 120309 performed 3/14/12 (I think) at the kid's playground of my father's apartment complex in Coral Springs, FL

wrist series

Ido's shoulder ROM

Ido's scapula routine

Complete four rounds:

2 – Back Pulls (flat tuck up, pike down)

5 – Wide Grip Pull-ups in L-sit (regular pullups_

2 – Back Pulls

7 – FL Pulls (tuck)

2 – Back Pulls

1 – 15’ Cirque (10 towel pullups)

WOD - 120316 performed 3/20/12 at Sunburst Gymnastics - Union, NJ

Wrist Routine

Ido's Shoulder ROM

Forgot to do Scapula Routine. Dammit.

3 Sets

MU, L-sit press shoulder stand (feet on straps), negative Reverse MU down to an inverted hang, hanging L-sit, 360 Pull

5x15 seconds FL

5x15 seconds PL Lean

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

*Wall Extensions done on floor

*360 pull was piked to inverted hang and slightly piked from german hang to back lever

*Everything felt strong

Wrist Routine

Ido's Shoulder ROM

Ido's Scapula Routine

10x6 sec tuck PL

10x6 sec flat tuck FL

Front and back tumbling that I don't feel like going into detail about.

Ring swings.

WOD – 120319 performed 3/21/12 at Sunburst Gymnastics - Union, NJ

Complete 3 sets of each:

1 Embedded BL + 6 Tempo Pullups

1 Embedded PL + 5 Tempo HeSPU

1 Embedded FL + 5 Tempo Cranks (flat tuck FL)

Finish the workout with 10 Bridge Wall Walks

*I think the static warm-up and tumbling really tired me out for the WOD

*I only did one workout over the past week or so I was on vacation.

*The 4 sec at the top of the HS was a nice rest. Don't worry, my shoulder girdle was very much extended. The end.

WOD - 120320 performed 3/25/12 at my apartment

Wrist Routine

Shoulder ROM Routine

Scapula Routine

5x6 sec open tuck FL

5x6 sec tuck PL

*Feeling very tired so FSPs were cut in half.

Complete four rounds:

2 L-sit press to Tuck PL

3 HeSPU

2 L-sit press to Tuck PL

5 XR Dips

2 L-sit press to Tuck PL

10 XR pushups

Finish with 2x10 Wrist Pushups

WOD - 120323 performed 3/27/12 at Sunburst Gymnastics - Union NJ

Perform:

5 HLL

1x10 Cast Wall Walks

5 HLL

1x5 Pike Box Press HeS

5 HLL

1x10 Straddle Box Press HS (2 panel mats)

12 cycles of XR Strap HS

Finish with 2x10 Wrist Pushups

*I forgot to sub the side lever pulls with an easier oblique variation

*I did not lower down on the straddle presses. I rolled out of the handstand. I really should have at least tried to lower down slowly.

*XR HS were not all 30 sec, but max holds at least.

WOD – 120326 performed 3/29/12 at my apartment

Complete four rounds:

2 – Front Pulls (flat tuck up, straight down)

1 – 15’ Cirque (10 towel pullups)

2 – Front Pulls

7 – FL Pulls (tuck)

2 – Front Pulls

5 – FL Rows (XR Rows)

*towel pullups gradually became regular pullups as my towel ripped and my hands/fingers weakened.

WOD – 120327 performed 3/30/12 at my apartment

Complete the following:

3 sets of: MU roll back to BL, pullout to FL, lower to hang, reset false grip, MU to XR L-sit, press up to tuck PL, lower to XR L-sit, lower t0 hanging L, 3 Half Cranks

5×15 seconds FL

5×15 seconds XR Strap HS

5×15 seconds German Hang

Finish the workout with 2×10 Wall Extensions.

*XR PL was shaky at times

*wall extensions done on floor

*I skipped shoulder stand and forward roll because I'm a bit scared that I'll fall over my porch

*

WOD – 120329 performed 3/31/12 at my apartment

Wrist

Shoulder

Scap

5x6 sec PL

5x6 sec FL

Complete 3 sets of each:

1 Embedded BL + 5 Tempo XR Rows

1 Embedded PL + 5 Tempo XR Bulgarian Pushups

1 Embedded FL + 5 Tempo HLL (half)

Finish the workout with 10 Bridge Wall Walks

4/5/12 performed at my apartment.

I felt too weak to do the 4 round explosive pushing WOD.

Wrist

Shoulder

Scap

6x10 sec PL flat tuck

6x10 sec FL flat tuck

5x12 sec Straddle L PB bent

3x20 sec L Sit

3x5 sec BL

WOD – 120406 performed 4/10/12 at Sunburst Gymnastics - Union, NJ

Wrist

Shoulde

Scap

3x10 sec PL (flat tuck)

3x10 sec FL (flat tuck)

Perform the following:

3 sets of: 1 MU, 1-3 XR L-sit press shoulder stand, 1-3 XR HSPU, 3 Tick Tocks

5×15 seconds FL

5×15 seconds PL Lean

5×15 seconds German Hang

Finish the workout with 2×10 Wall Extensions (on floor)

* accidentally did PB PL (tuck) instead of lean

*didn't do Xr HSPU

WOD – 120409 performed at Sunburst Gymnastics - Union, NJ

Wrist

Shoulder

Scap

3x10 sec PL (flat tuck)

3x10 sec FL (flat tuck)

Complete 3 sets each:

1 Embedded PL + 5 Tempo Wide Grip MU

1 Embedded BL + 5 Tempo Curl-ups

1 Embedded FL + 5 Tempo Under-grip HLL

Finish the workout with 10 Bridge Wall Walks

*last few MU were jumping/assisted, not very wide

*Curl-ups poor ROM w/ no spotter

*HLL were hang to L

*flat tuck FL

*PL went from flat tuck to tuck as I grew more tired

*I have been cutting FSP times in half on ring strength and embedding days.