Routine of the Week: Epke Zonerland 2012 High Bar

In this week's edition of the routine of the week, we are featuring Epke Wonderland's extreme high bar routine from the 2012 Olympic high bar final. Full of huge release combos (plenty of kovacs') and difficult connections, Epke's routine in the final started at nearly an 18.0. His execution was also just good enough to win him the gold medal by just over a tenth. Unfortunately, changes to the code did not benefit Epke in this recent quad and he was not even able to make it onto the podium in this year's Olympic games, placing seventh. Hopefully, next quad he can improve and hence, make it into the Olympic high bar final and successfully finish in the Tokyo Olympics, four years from now. Without further ado, enjoy Epke's high bar routine below (from the 2012 Olympic high bar final):

Via Yury Veshkin youtube channel.

Amazing! Am I right? He scored a 16.533 out of a 17.9. Be sure to comment down below suggestions for the next edition of routine of the week! Thanks for reading and stay tuned for more! :)

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Spinning

Can we please take a moment to talking about indoor cycling? It's been about 4 days since my last spin class and I'm 87% sure I've broken my vagina. As a woman I find those seats uncomfortable AF... so how on earth do men manage? Firstly, the seat is hard as a rock. Second, when you have to lean forward, the front end of the saddle is digging into your bits like some sort of medieval torture... and this is something people willing do for 45 minutes?

I used to think spin class was boring. I mean really, you're just sitting in the same place staring at the wall for an hour. Then I went to a class that actually had a fantastic instructor. There I am sweating buckets, feeling like I'm at max resistance and he says "that's the end of the warm up". To my great horror, I realise that only 5 minutes has passed. Cycling is a whole other level of cardiovascular fitness.

However, you have to wade through all the crap instructors to finally find a good one. One instructor I know has the musical taste of a 60 year old woman. He played DISCO INFERNO when we were meant to sprint and go our fastest. Do you know how difficult it is trying to ride fast to VH1 classics 70s disco boogie? Very. It's very difficult.

Some spinning studios try to make the experience "cool". I love (I say love, but what I really mean is I sarcastically laugh at) how they turn down the lights and have almost UV blue club type of lighting. What with the blue lighting and the disco jams, I felt like I was at a Mix FM decades party.

Blogger Sheryl Kraft came to a brilliant conclusion about spin class lighting:

3. They keep the room so dark because:
a). you can’t see if your neighbor is dead or alive
b). your neighbor can’t see you grimacing in pain from the fire you feel in your thighs
c). if you want to leave class early, you can’t, because you can’t find your way out.

I must say I agree... but for some bewildering unnatural reason, I'm keen for another spot of torture next week.

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KELLOGG'S TOUR!

I was given the wonderful opportunity to attend the Kellogg's Tour last week. On behalf of Double Full Gym Blog, I was able to record some performances for you guys! However, there was great difficulty when we tried to publish them into this post. So, I will be presenting to you, the same performances I saw, just through the eyes of another recorder. Without further ado, I present to you, the Kellogg's Tour of Gymnastics Champions!

At the beginning of the show, a nice dance, performed by local gymnasts, was shown as well as exhibition from high level gymnasts around the area.

Next, you will see a performance by the Final Five gymnastics team, as well as some beam solos by the gymnasts.

Lastly, I present to you, a fan favorite performance by the men's Olympic team!

Thank you for reading (and watching some scenes from the Kellogg's Tour with us)! Stay tuned for more........ :)

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Ashton Locklear - Not to be Underestimated

  You may know her as that bar worker that was beat by Madison Kocian to the Olympic team. Or, you may not know of her at all. But that is why everyone that does know who she is, loves her. She is what you might call an underdog. Sneaky but steady. With only one fall this season,  Ashton Locklear, bars and beam specialist, is surely not one that is ready to leave the sport.

    After just barely missing the Olympic team this year, Ashton Locklear was forced to settle for an alternate position. Many wouldn't be the most happy with this, but Ashton made the most of it. Heading to Rio with no regrets about what she had left on the floor in California at trials, Ashton was ready to give it her all in Rio. Although her chances at even getting to compete were slim, Ashton didn't give up. Eat. Gymnastics. Sleep. This was how Ashton's time in Rio went. With occasional time for exploration in there somewhere. However, train. Train. Train. That was she spent most of her time doing. Because the alternates are not considered a part of the team by the IOC they are not allowed to live in the village, train in the actual training facilities, or be transported the same way as the Olympic athletes. This may have made it a bit more difficult but Ashton continued to train as she always does and showed some great work on bars as you can see by clicking here . Ashton has mentioned that she has given up her scholarship to Florida to continue competing elite and has high hopes of competing in Tokyo. We wish the best of luck to Ashton on her trek to Tokyo!!

Photo via Getty Images.

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Nikita Nagornyy Throws Triple Back on FLOOR!

Russia's Nikita Nagornyy is already right back in the gym and ready for Tokyo. Only weeks after the conclusion of the Rio Olympics, Russian Olympic team member and silver medalist, Nikita Nargornyy who is known for his world-class tumbling is already upgrading his tumbling passes. In fact, just recently he threw a triple back and made it look effortless. The video link is below:

https://www.instagram.com/nikushkarus/

                                                        you can also find it here:
http://www.flogymnastics.com/article/46519-nikita-nagornyy-lands-triple-back-on-floor

Thanks for reading! Also, I'd like to briefly apologize for shorter articles lately, school has been busy and I'll try to get back into the swing of things in the upcoming months (not much is going on in the gymnastics world either).

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Valeri Liukin - National Team Coordinator

Valeri Liukin (who as of just recently) is now the national team coordinator for U.S. Women's Gymnastics. Valeri's passion and dedication to the sport of gymnastics prove that he is perfectly fit for this role. Not only does he have what it takes to be as good of a national team coordinator as the Martha Karolyi but he also has places that he can add to the team. Such as bars, where he has trained many champions on the event at the gym he once coached at, WOGA. Bars is also considered a weaker event for the Americans so Valeri should be an asset to the team in that area. Liukin, father and coach of 2008 Olympic all around champion and a two time Olympic champion himself, says that he plans to make little to no changes to the program that they have used for the past 15 years or so. He claims that the program has worked very well (which it has). Valeri seems to have what it takes to coach yet another generation of young athletes to glory and we can't wait to see how this new coaching position will turn out for him!

Photo via Getty Images.

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Maintenance Update #2

I've been struggling to write this post because everything I think of sounds terrible. I've been re-reading my old posts and, to be honest, 6 months later I still feel the same. As one of my New Year resolutions, I said I would only step on the scale on Fridays. Guess what? After the last maintenance update I've been checking my weight every single day. If you're following my insta account, then you know my body fat percentage has gone from 22% in December to 25% in May. Not only was this hugely demotivating, but it made me paranoid that I'm moving backwards on this journey. My goal is still a body fat percentage of 20 (and I feel confident that I will reach it eventually) but every day is a struggle - often mingled with feelings of anxiety and guilt.

I still feel like I'm fat (or at least fatter than most people). Why is it that other people - who weigh the same as me or even more - have a completely flat stomach and I still have a flabby muffin top? I know we all have different bodies, but really? This seems unfair. I look at myself in the mirror and wonder how long it will take to undo 25 years of damage. Will I ever reach my goals?

Sometimes the most unexpected things upset me the most. When a friend says "you're so lame" after I refuse a shot. When a family member says "you're taking this too far". I might be overly sensitive, but those words play on my mind. I start to wonder if they're right... I wake up at 5 for gym and finish work at 6. I cook, I do dishes, I go to sleep. Repeat. I start to question what my life has become - Am I boring now? What do I do with my time? Do my friends even like me? I realise that many people won't understand my journey - and that's fine - but it still hurts when what I deem hard work is met with criticism and disdain.

What did I tell you? It all sounds terrible. It sounds as if between cooking, work, and the gym, I sit in my room weeping. This is not the case. After maintaining my goal weight for 6 months... I'm proud. I'm confident. I celebrate small victories.

I'm really happy with how my relationship with food has changed. It's the little things that I'm most proud of: knowing that I need a colourful plate of food with 50% veggies, eating a big breakfast full of healthy protein. I've changed my frame of mind from a life of indulgence to a life of balance. Well, I'm slowly getting there at least. I'm trying to eat when I'm hungry and not when I'm stressed, and not when I'm bored. I fail miserably a lot of the time but, the point is, I'm more aware of it now.

I like how I'm pushing my body. People love to comment "oh you're taking it too far, you're pushing yourself too much" but I'm doing things with my body that I never thought was possible for me. I never thought I'd start pole dancing, hanging upside down, and holding on for dear life with the back of my leg. It makes me feel brave and in control of my own life, and I think that's what people don't understand. My friends and family see it as fitness taking over my life, but I see it as me taking back control of my own health, body, and fitness.

I have this stuck on my fridge: Don't be scared to be alone. Goals are personal. No matter what issues I have regarding my family, my friends or my body image... I'm stronger than I was 6 months ago, I'm pushing harder, and that's all that matters.

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Swimming

For reasons unknown, I think it's still a good idea to go swimming in the middle of winter. The gym pool DOES have heating (so I'm not a complete madman) but it's still rather cold.

I dipped my right foot in. Fuck that's cold.

I hold onto the edge and lower myself in. Fuuuuuuck

Now fully in the pool, I've decided torture is not on the menu for today. 10 laps instead of 20.

I've never swum so fast in my life. In an attempt to warm myself up, I'm speeding freestyle across the pool.

Aaaargh my lungs, my heart. This is how I die...

Apparently when I swim fast I pretty much stop breathing.

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