Friday 09/26/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Box Jumps
Pistol* (R)
Pistol (L)

*Pistol: A one-legged ATG squat. Modify as necessary with a box to decrease range of motion or use a pillar/stretch band for support.

I did a 5-mile trail run with Patty at Pinckney Rec Area, near the Silver Lake campground. I appreciate running on trails -- the unpredictability of the terrain makes for an excellent workout and helps to boost kinesthetic awareness. Not to mention that it's a nice change from road running and you get to spend some time in communion with nature as well. It was a lovely morning to be out on the trails yesterday.

WOD: Charge
21-15-9 reps of:
Ring Pushups (feet elevated on 20" box)
KB Clean and Press (R)
KB Clean and Press (L)

Rest 5 minutes, then -
21-15-9 reps of:
Ring Dips
KB Snatch (R)
KB Snatch (L)

I managed to get in a spot of ring work as well. My goal is to commit to building ring strength on a regular basis (say, on Mon Wed Fri, but knowing myself it'll probably be something like Mon Tue Wed Thu Fri Sat Sun, sigh...), by performing ring-based exercises and gymnastic progressions, in order to eventually accomplish some of the more technically-challenging ring movements. I'm quite a noob when it comes to rings but, hey, I guess everyone has to start somewhere. These workouts are more focused on building strength rather than metabolic conditioning and so I don't skimp on the rest periods between sets. Neither are the workouts long. I'll talk about rings and their related exercises in a subsequent post, but here's what I did yesterday:

5 x 5 Ring Dips
5 x 5 Inverted Pullups
5 x 5 Dead Hang Pullups
5 x 3 Skin-the-Cats (reaching a full dislocate at the bottom of the movement)
5 x 20 second static hold in support position (rings turned outwards such that insides of elbows are facing outwards and arms are not braced against straps)

***
"Success is more permanent when you achieve it without destroying your principles."
- Walter Cronkite