August 20, 2010 Dynamic Pull WOD

This is my Workout of the Day (WOD)Round 1 and 2 for August 20th 2010 scaled for my ability.

Join me in the WODs at the gymnasticbodies.com forum!

http://gymnasticbodies.com/forum/viewforum.php?f=12 is the link. Just copy and paste that into the Address bar and get ready to be strong and agile in less time than you ever thought possible! There's no fast road to success, only the few correct ones.

This is your best choice for calisthenic conditioning. It is the exact program used to create a long line of champion gymnasts from their first day in the gym until the day they walk into the Olympic training center. It works for all of them and it will work for you too!

Just scale each WOD to your ability. We all help on the forums to give everyone the advice and info that they need.

4 rounds of
60s shuttle run
5 clapping pull ups
6 FL circle pulls
Five 360 pulls (30s German Hang if these are too hard)

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[noddwan]

He runs like this because he's on his toes due to his light shoes. Should get other shoes for running on pavement ;)

Great videos - nice to see other heavy people doing gymnastics! May I ask your height and weight?

[slizzardman]

@noddwan 6'2". At the time I was 225 or so, now I'm 203-205. The shoes I have are awesome for running in general, especially on pavement. You shouldn't be using a heel strike unless you are actually running in a timed marathon event or some other long distance run. It IS more efficient ona per-stride basis but it is also terrible for your joints. Massive force spike, you should check that out. It doesn't matter what kind of shoes you're wearing.

[noddwan]

@slizzardman Thanks for your answer - very nice at this weight (I'm 6'0'' 216 lbs myself). I agree on the sprinting on your toes part but it easily gives you cramps in the calves and is pretty harmful to your knees and back when you get tired an loose suspension later on.

You should check out the user "littlebeastm" here on youtube - great inspiration as well :)

[slizzardman]

@noddwan Little beast and I are friends, we talk occasionally through emails! He's a beast, for sure, and inspirational!

The fore-midfoot impact causes 33% lower peak forces in the ankle, knee and hip compared to a heelstrike, even in cushioned shoes. It is true that you will be using a completely different muscle recruitment pattern, so if you aren't used to it you will definitely have some strange soreness at first lol!!!

If you get tired and are still trying to sprint you're training wrong.

[MikroBadass]

you run like a girl!! I should know better cause I am one lol

it helps better to strengthen your quads your mind is tired but your legs can keep running

[slizzardman]

At first you should probably use your feet on the ground to spot yourself, but eventually you won't need that. This IS an uncomfortable position for a while, but eventually it won't feel like anything but a nice stretch!

[slizzardman]

@urgonnah8this Very, very, very normal. My friend Andrew is going through the same thing. It honestly just takes time. What you want to do is go as far as you are comfortable with, and go to that same spot and build up to a good 15-20s over time. It shouldn't be more than a few weeks if you're practicing 3-5x per week.

Once you can do that, even if it doesn't FEEL any different you should find that you can extend a little further. Keep doing that until you get full extension!

[urgonnah8this]

Question...I find it pretty uncomfortable to hang in the German Hang position...I'm a beginner. Is that normal? I expect a loud noise to issue forth from my shoulder at any moment. And like you said in the video, I don't have the strength to pull out of that position once I'm in it. Are there some progressions to build strength to work up to that position.

[marcusuni1]

Looks like a cool place to workout. Looking forward to some more stuff this week.

[Demus15]

circular lever pull looked pretty good. nice work