Fitness - L-Sits/Skinning The Cat & Curtis P./Pull Up WOD - 1/12

I accomplished my mission. I got about 9 hours of solid sleep last night and finally feel caught up on my rest. It made a huge difference in the way I felt at the gym today versus yesterday.

Focus: L-sits and skinning the cat.
All types of L-sit variations. Posted up on rings, hanging from rings, hanging from a pull up bar, posted up on the dip rack, hanging from the dip rack etc.

Did great to warm up my lats and core and I wanted to stretch the shoulders out too. So I did some skinning of the cat, first from the rack then on the rings. Holding as tight a pike position as possible and moving as slow as possible. Really trying to control the movement.

WOD: 3 times through Curtis P. Complex (once through is: 1 clean, 1 front squat, 1 lunge right leg, 1 lunge left leg, 1 push press) with 24 Kg bells in each hand. 5 I go-you go rounds (1 round is 3 reps of complex by each partner) then 20 pull ups. All times 2.

3xCurtis P.
5x through with a partner
then 20 pull ups
Then do it all over again

Score/Time: 13:44
Calories burned (focus & WOD): 582

Ok, this is kind of hard to explain. I think I made it make sense though.

Anyway, this was pretty tough, 24 Kg was heavy for this workout. Heaviest anybody used and my partner and I got the top time by over a minute. Pretty sick effort, we pushed each other well and went through it pretty much non-stop.

Rocked the first set of pull ups chest-to-bar unbroken with the butterfly kip. On the second set of pull ups (after we had done everything again) I still got them unbroken and chest-to-bar but halfway through had to use the regular kip.

My shoulders were rocking from holding the the bells in the rack position, which toward the end, made the push press at the end of every Curtis P. rep pretty dang hard. Felt like I pushed hard all the way through it though.

Can't wait to see what tomorrow has in store.