WOD 31st August

Yesterday I felt really excited to see what will be a WOD of today from Outlaw and once I hit the gym and started doing my workout, I felt like shit. Literally, no power in me, footwork horrible, wanted to quit few times, finished it though.

WOD 120831:

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly). Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation.

Result: 2×75#, 4×85#, 1×75#. I felt really weak doing these, especially because last time I was making 95# hang snatches. However, I did not go up from 85#, because I wanted to make sure that I am stable while doing OHS. At least that was my PR for OHS and it did not feel that hard.

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly). Notes: These should be UB reps, if you cannot perform them UB then lower the load.

Result: 4×95#, 3×105#. For last one I tried to make 115#, but failed on jerk, so went back to 105#. Did not feel strong and having much power at all. At beginning was even struggling a bit with 95#, so continued with that weight till felt stable and concentrated. Not best day for Oly.

Conditioning

5 rounds for total reps:

• 1 min AMRAP of:
• 5 Over the Box Jumps 24″
• 10 KBS 32/24kg
• 5 Over the Box Jumps24″
• 5 Thrusters 95#
• *Rest 1 minute after each round.
• RESULT: 105reps. That was fun workout…hardest part is to clean barbell after making jumps when you try to catch breath and motivate yourself to do that while you see on the clock 10secs.  or less left.

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)Result: 10#, 25#, 25#

1b) 3XME Hanging L-Hold – rest 60 sec. Result: 13secs, 11secs, 10secs.

After that I took little break, then decided to work on my skills and made 3 rounds of:

• 15 ring dips (used thinnest elastic band)
• 30sec. handstand.

Then, I thought that it would be time to make Blackbox challenge as obviously I would not be able to make it tomorrow as I will be having 2 workout anyways. This week challenge was for Muscular Endurance to make 100 bench press 85# for time. RESULT: 10:48min. 

Overall, todays mood wasn’t the best, because I want to push more and I am still struggling with so many details, like putting elbows up fast when making clean, being stable doing snatch, using explosiveness for jerks and so on. So, probably for me best would be to use advice of this poster 🙂

 

 

 

Recap of 27th-29th August Training

First of all, let’s start that I was supposed to have my rest day on Sunday and I ended up going to climbing gym for some bouldering. Bouldering is never associated with resting as it is short interval high effort activity, but I just needed to do that, plus, of course, going for 5km walk with my doggie which is kind of obligatory every 2-3 days. Having that in mind, there is no wonder that my body today is sore everywhere…back, legs, arm, shoulders, you name it 🙂 But….no pain, no gain, right? Today is my rest day and they now coincide with outlaw rest days as I have started following outlaw programming and even after a week, I already see progress. Yes, that fast, because outlaw does lots of oly and this is where I aim to get stronger, I mean, much stronger that I am now. Regarding my regular crossfit classes that I have 3 times a week, I try to choose the ones that have skill training, because now I am all about technique, technique and once more technique. I know that I am strong, I know that I have good stamina, but to grow I need to learn to be as effective as possible. So, let’s go through my 3 days of training:

MONDAY

OUTLAW training (I went to the gym for that):

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast unbroken reps, rest 60 sec. Weights: 75#, 2×85#, 90#, 3×95#. Started really low, because was not sure about high hang snatch and my capacities, but even 95# wasn’t very hard to make, felt really good. 

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, unbroken, rest 60 sec.  Weights: 95#, 2×105#, 4×110#.

Strength

1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.

I have never done weighted pull ups in my life, but well, it’s never too late. Grabbed a vest that was in a gym, asked how much it weights, appeared to be 15#, so not too heavy. Managed to make max. 4 pull ups unbroken. The biggest struggle was with last pull up, it took me 3 tries to finally make it. 

1b) 3X8 Shoulder Press. Last week I used 65#, tried to go 75#, but after 3 reps, realized that there is no way I am gonna make 24reps in total, so lowered down to 70#. Still felt heavy, have to work more on technique, as I felt my back bending a bit too much back. 

Conditioning

4 rounds for total reps of:

• In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
• *Rest 90 seconds after each round (including the final round).
• -THEN-
• 400m Run for time (absolutely all out effort).

That was a killer 🙂 first round made 3 OHS, second just one as dropped the bar and it took too long to snatch it back 🙂 3rd round 3 OHS and 4th round I concentrated and made 5 OHS. I think my run of 400m. was fastest that I have ever run 400m., but did not took time, just concentrated on pushing to max.limit. Calves were burning afterwards, which I suppose is a good sign 🙂

Overall, felt really good after training, very high spirits and energized.

TUESDAY

Crossfit Class

Skill: double unders (max. unbroken made in 8mins). Managed to make 37, that is vast improvement from ~20 that I had last week. Still, need to work on that.

WOD

20-15-10 for time:

• Back Squats 95#.
• Back Push Press 95#
• Wallballs 16#
• Slamballs 15kg
• RESULT: 15:07min.

Actually I started workout with 115#, because I always take the highest weight prescribed for girls, made back squats, tried to make back push press and failed 3 times in a row. It is just such a weird position to have barbell on the back and obviously I still managed to hurt my neck bone while I learned proper way to land the bar on the back that was a good lesson, but I am still scared of all these back push presses.

Ah…yeah…here comes my bitchy side. There was a couple that came to the class that I haven’t seen before and I assume it was their first time on our box, but obviously not for crossfit. So, here they come, all dressed up from head to toes with Reebok Crossfit, literally: headband, shirt, short, shoes, socks. I even got a bit intimidated by their appearance, as you would think that they would be super good and strong. But the moment when the girl started putting the protection that is usually important when you do bog amount on pull ups and toes to bar so that you would not destroy totally your hands, I began doubting. Why a hell in the world you would need that for back squats and back push press. There is no big friction involved that would tear of you calluses. Not mentioning that calluses actually are good to have as it makes your skin harder, you just have to make sure that they are not too thick 🙂

I was happy when I beat the girl, especially having in mind that I took time to change weights and reset again, it just shows that having all the clothing and equipment does not make you better athlete. And I obviously had a little evil laugh inside me, simply because I don’t like the show off of any sort.

OUTLAW Training

I took like 30min. break just hanging around in a gym and having some snack before I hit the second workout. I am not sure if it is the best idea to put that much at the same time, however, I hope that CF classes usually are higher intensity and Outlaw more concentrated on strength that it will actually work fine. I will see in a month or so how it will affect my overall performance as now it is hard to say.

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. I took 77lbs, tried 95#, but could not snatch, it felt much more hard than  Mondays hang snatch. Maybe because I have never done oly from high boxes. 
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. I took 95# and last set went really hard, could not get first time. 

Strength

*The Back Squats are based off of YOUR THREE REP MAX.

1) 5X5 Back Squats @ 75% – rest 2 minutes. Used 135#, as I did not know what is my max, so just assumed that it should be around 180# if I can front squat 145#. 

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds. Front squat max. I tested last week and it was 145# having myself all the way down, so the weight that I used for training was 113#. That was really hard to make 5th squat up after having 3sec. pause at the bottom. Now I can see why it is called strength training 🙂

Conditioning (this I made much later at night at home, because I felt too tired to do conditioning, especially conditioning that involves burpees, so I made it after coming back from a walk with Nora)

1 minute AMRAP of Jerks @ 225/150#. haha…Obviously there is no way that I could jerk 150#, maybe I could, but I haven’t tried yet, anyways, I would never do that at home, as max. weight that I have is 115# and also because I would need rack for that instead of having to clean in that minute. So, I used 95# and wasn’t even sure if I would be able to jerk that as I felt damn tired after training before and long long walk. Still made 10 jerks, which I felt proud about. 

-then (no break)-

100 Burpees for time. Time cap: 10mins.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute. Obviously no Rope climb as I don’t have it at home, just made burpees. It took me 7:28min, to complete. Last week when I tested my burpees for time, I made 77reps. in 7mins., this time it was 95reps. It all summed up in mot taking rests, because I counted that even if I take 10sec. break each minute, I already loose minimum 1min. of my performance. That is a lot to loose. However, it was really a psychological struggle each time after jump to go back down and make it again. And I do them according to Open of 2012 games requirements, with 6″ jump above your max. reach. 

-then (no break)-

1 minute AMRAP of Jerks. Are you kidding me? After devastating burpees to make jerks again. I was just trying to catch my breath. Then make a clean. And before 1min. was over managed to make 2 jerks. Still, I made them, I though I would not be able. This is what I call pushing to the maximum. A month ago I could not make 95# overhead without great effort and now I do it without any big effort even being fatigued. 

WEDNESDAY

Crossfit Class:

I called this WOD “BLACKBOX POWER”

For Time. Time cap: 40mins. My time: 36:52mins.

• 100 box jumps 20″
• 10 front squats 135#
• 90 release push ups
• 20 KB push press 35#
• 80 v-sits
• 30 toes to bar
• 70 OH walking lunges 25#
• 40 Cousins 16#
• 60 KB swing 35#
• 50 Deadlift 135#

That was a long long workout with loads of different stuff. I reached my PR on clean. I was sure that I can make 135# front squats and deadlifts, just not sure if I will be able to bring bar to the shoulders. Did it, it was hard, but did not feel like maximum that I could clean. I remember that a month ago I tried to clean 135# and it felt really hard that I though that it would take me at least 3 month to be able to clean that weight, and here you go…it took me a month and starting following Outlaw, at least I believe so 🙂 Most devastating part: making 40 cousins. That is when I started planning how I deal with numbers, because I felt super tired after 15 that I made, so I just decided to break into 5reps and take rest, 5 reps, take rest. That helped a lot, because I could make 5 reps really fast and then having even 10sec. break would bring my power back. Did breaking into parts with KB swings as well:15reps. break, and deadlifts: 10reps. break. I was one of very few that did finish this workout in time cap as most people did not manage to finish it. I assume, lack of stamina.

After this workout, took short break, ate my paleo crunches to get dose of proteins and fats and made Outlaw workout.

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec. Last time when I tested my deadlift it was 255lbs, so I just started from there and took 75% of weight that was 190#.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec. Had no idea what I can bench press, so just assumed that it would be 100#, therefore I bench pressed 75#, 80# and 85#.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.  Obviously I was not able to make more that 3 reps unbroken, max. that I could do was 2 reps and even that using band (smallest one though). However, in the third round I wanted to cry when I had to lock out my elbows to count the rep. Was all swimming in sweat.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec. 95#, hurt my neck boke again, have to learn to land it all the time on shoulder blades. 
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.  Used 26lbs. First took 35lbs, but then changed my mind as I really wanted to make them unbroken. 
1d) 3X10 Reverse Hypers – heavy, rest 30 sec. Used 45lbs plate. Felt really heavy after first 4 reps, but doable with little break.

So, that was my training, pretty intense, but nice. I enjoyed a lot. Can’t wait to see what I will do tomorrow and I know that for Crossfit class on Saturday there will be max. weight for OHS, I hope to make at least 95#, or better cross 100# mark 🙂

My todays WOD was this one. Felt both…good and bad….bad about my technique on Oly, probably just should take an hour of couch to work on technique, rather than relying on strength, which is happening right now…

The Outlaw Way

I was going to write a fairly in depth post about the reasoning for WODs that are sometimes a bit longer than 12 minutes. I’ve had some good discussions with people today about this topic, and am actually kind of excited to explain the method behind some of the WODs. However, I’ve got a bunch of shit to post tonight—for the Training CampsWorld Tour—so you’ll have to wait until Monday.

The tour dates that I’m posting tonight will be live at 9:00AM EST. Please remember to pay before you register. Your spot is guaranteed once you have paid, so if PayPal allows you to register you are in (you still need to fill out a registration form).

Side note: I have an announcement that is so exciting I currently have urine dripping down my leg (too much?). Sorry to tease, but it’s really pretty cool. Details next week.

View original post 190 more words

WODs 20th August

Todays WOD at the gym was a killer cardio strength training of which last part was most brutal 🙂

Time cap: 35mins. Made it in 26:37mins.

• 60 box jumps (23″)
• 2 rounds of:
• -12 thrusters (95lbs)
• -24 slam ball (10kg)
• 40 box jumps
• 3 rounds of:
• – 6 Jumping deadlifts (95lbs)
• – 12 pull ups
• 20 box jumps
• 4 rounds of:
• – 3 clean and jerk (95lbs)
• – 6 burpees (tuck) that tuck was a real killer 🙂

Then I did some stretching and some rowing. Thought about doing second training, but did not feel ready. Decided to check the Front Squat maximum with bottom rock position. Got 145lbs. Tried 155lbs, could not stand up, then tried 150lbs, still could not stand up, so left with 145lbs that would be around my body weight.

Then in the evening decided to make Outlaws training at home, which is not most convenient as I have very limited variation of barbell weights that would be: 25#, 35#, 55#, 65#, 85#, 95#, 115#, so have to go around with what I got. It was hard training 🙂

BB Gymnastics

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes. – Tried to make with 85lbs, but could not get hang snatch and I am scared to drop barbell down as the floors are wooden and we are renting apartment, so stuck with 65lbs.

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total. Made 85lbs, 95lbs, 85lbs. 

3)  1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes. Used 95lbs. 

4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total. Tried 3 times with 115lbs and missed. I am sure that in gym I would have made it pretty easily, but at home there is no dropping from top, so just sucked my pride in and moved to next part. 

Strength

1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec. 65lbs. 

Conditioning

Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).

As I don’t like running, this is what I chose and decided to invite Keven for a run, especially because he used to run a lot. I made 4km in 20mins, which I consider to be improvement since my last long distance running which was 3miles and took me 28:22min, so it means that I run faster, even though I don’t run, except in WODs. 

 

Week of Cross training

I decided to switch to training 6 times a week and basically I had kind of training all the days. I have my crossfit training classes 3 times a week and had a big dilemma whether I should pay more and get unlimited classes, but then again, I can come to the gym any time and make my own training, plus I do have some weights at home, so I decided to experiment so far and see how it will be going. I have been doing some workouts from “Give them Cold Steel“, also taking a look at “Outlaws” and still checking “Gymnastics WOD”. I am still all over the place,because can’t decide which I want to follow as you can’t make everything. “Give the Cold steel” is followed by Michele Letendre which placed first in regionals of my side of the world, so I am interested in comparing myself with her and see where I stand. On the other hand, Elisabeth Akinwale is being coached by “Outlaws” and she did an amazing job in the games, so I am inclined to follow whoever is the strongest. I would like to have a real coach, but I don’t have money for that, so I will just try to figure out the best way to deal with my training and see where it will lead. If I would pass to regionals next year, then I still would have time to get some serious coach and hopefully correct my weaknesses.

As for the week: Monday, Tuesday, Wednesday went to my Crossfit training, Thursday made training from other box in Quebec, because I wanted to compare myself with them and then went for endurance swimming at night (5min. swim, 2:30rest; 6min. swim, 3min rest, 7min. swim), Friday I made endurance training from Crossfit.com that included running (10x400m. run with 2 min. break in between), Saturday I went for a long hike with my dog and learning snatch technique and today I made Annie (50-40-30-20-10 double unders and sit-ups. Time: 12:40min. Have to cut it in half 🙂 )

I don’t remember what was the training on Monday, though I do remember one part of it, it was:

• 50 pull ups
• 50 push ups
• 400m run
• I don’t remember what was the time cap, but I know that I made 2 rounds and that my palm were destroyed 🙂 I am working on my butterfly kipping which is so much faster than regular kipping, though I still have to work on making sure that my chin is over the bar. My goal is to be able to make 30 in a row without stopping, as for now I am at around 15, so loads of room to improve.

Tuesdays warm-up was 10min. of double unders and I finally managed to connect double unders and not to have single in between. I was so so happy when I finally got it, because now it is just about increasing number of repetitions rather than learning how to make it.

Tuesday WOD (time cap 30min), my time 17:16

• 30 KB squats (53lbs)
• 15 HSPU (for the red we had to make them on parallette, but I am not there yet, so made hand on the ground). It was first time that I was making so many HSPU in a row and I made them kipping, which was a great practise, glad that learned kipping HSPU on Saturday 🙂
• 10 Toes to Bar  (still working on kipping technique of Toes to bar, still not there yet)
• 20 KB Squats
• 15 HSPU
• 20 T2B
• 10 KB Squats
• 15 HSPU
• 30 T2B

That was a challenging workout, especially last round of HSPU, I had really concentrate and push myself.

Wednesday WOD1 was called “No escape” and I really pushed my strength abilities with time cap 30mins. I did not finished on time, felt short last 30m. :

12-9-6 of:

• Thrusters (115lbs). My max. power clean before was 115lbs, and now I had to clean in, squat and go overhead. It was super hard, like really hard, I could make one rep at a time. The after first 12, the next ones I was doing with 105lbs, because it was so hard and my technique sucks 🙂
• Release burpees
• Pull ups
• 60m. dumbbell snatch lunges (30lbs each hand). These lunges were draining psychologically. It was really hard to keep hand overhead and I could not lunge more than 15m. at one shot. 

Even If I hadn’t finished this workout in time, I was really happy that I made those 115lbs thrusters and when I was pushing a lot with lunges.

Then little short WOD2 for finisher (AMRAP 6min):

• 12 box jumps (26″)
• 6 power snatch (75lbs)
• 60m. shuttle sprint

I made 3 rounds, just because I love box jumps, and 75lbs is not heavy weight for snatches, so I could make all 6 in one shot.

Thursday WOD I took from other box, because the result were already published, so I had what to compare myself with and I did really good 🙂

8 rounds of:

• 10 OHS (55lbs), could have gone heavier, but wanted to work on my technique rather than heavy pushing.
• 15 release push ups
• 20 V-sits
• My time 15:36, so I beat their fastest in 20secs. 🙂 I know it is vanity, but I like to compete and compare myself. How else we gonna improve? 🙂

Tomorrow heading to the gym, planning to make Diane after training if there won’t be HSPU involved in WOD and to work on ring and/or bar muscle ups.

Paleo crunch bars

So, I wanted to order some stuff from Steve’s Paleo, but the shipping is super expensive, so I decided to make a research on all mighty google.com and find a recipe to make it myself. Anyways, I am so used to make everything myself that I kind of lost hope and interest to buy. Well, I try to ind something, but there is always some ingredients that I don’t like or if it’s all clean, then it is super expensive and it is much cheaper to make it myself.

I took a recipe from here and I basically repost the recipe:
Ingredients

1/2 cup Raw Pumpkin Seeds
1/2 cup Pecans ( I used 1/4 cup of Pecan meal, because I had it and found it much cheaper to buy pecan meal than actual pecans. Anyways, I usually use them for baking and have to make into meal, so saving expenses and extra work)
1/2 cup Shredded (raw, unsweetened) Coconut
3/4 cup Almond Meal
1/2 cup Raw Sunflower Seeds
1 tsp Cinnamon
1 tsp Pure Vanilla Extract
1/4 cup Coconut Oil (plus a little to grease the pan)
1/4 cup Honey
2 tbsp of 100% Cacao

Directions

Preheat oven to 350 degrees.
Grind the pumpkin seeds, pecans, and coconut in a food processor until it’s a coarse flour.
In a large mixing bowl, combine the pumpkin/pecan/coconut flour with the almond meal and sunflower seeds. Use your hand. This is also when you add the cinnamon.
Add in the vanilla and the coconut oil stir with a spatula until the mix is evenly coated.
Add the honey and fold the mixture together until it is consistent throughout.
Grease your baking pan. I actually used two bread pans and divided mixture in half. I first pan I put and pressed so that it would be all equal the original mixture, then to the rest I added cacao and put that into second pan. I wanted to try two variations and did not want to cook twice 🙂 Both came out good. If you make just one variation, use square pan, for the convenience. Bake for about 15-20 minutes. Keep an eye on it though. Once it is golden brown and the aroma fills your kitchen, it’s ready. Remove it from the oven and use the spatula to cut it into 20 bars. Let it cool though before you take them out of the pan.

WOD 11th August

I was working this week by taking care of the girls Tuesday, Wednesday and Thursday and so my crossfit training was divided between Monday and Friday. It really feels like a huge gap those three days, even though I have been active physically, especially having in mind that I cycle to and from work that in total is around 35km. So, 3 days of 2 hours on the bike, plus went for rock climbing, however, coming to the gym yesterday I felt kind of week and when for advanced level I saw overhead squats with 95lbs, after making clean and jerk, I really hesitated. I tried and after first round I decided that I would not be able to make 5 rounds of it, so switched to 75 lbs and I was still struggling with OHS trying to find right grip position for good balance. On the 5th round I finally got it 🙂 Nothing impressive, forgot to take picture of WOD and my results, so don’t remember exactly. But then after training I was working on my kipping handstand push-ups and got them. I thought that it was much more complicated and they appear to be really easy once you get your ass close to the wall 😀 I was really happy about that. The only thing that really bothers me is my wrist that keep hurting like for a month now and I don’t know what to do with that. Any ideas?

Todays workout was so much fun. It was fast and furious and I was on fire. 

WOD1:

5-10-15 reps

• snatch deadlift – 1BW =150lbs
• MB squat clean (16lbs)
• burpees over the bar
• Result: 6:10min. 

My time was best in gym!!! And I did not suffer during burpees. Why? Because I was learning the technique and it definitely pays off. There is this amazing website “Gymnastics WOD” where you can find tons of information about technique and this is how I got my kipping push ups and fast and effective burpees. 

WOD2:

• 9 clean and jerk – 95lbs
• 18 front squat – 95lbs
• 27 floor press – 95 lbs
• 36 box jumps – 26″
• Result: 7:04mins.

Not best time in the box, but 3rd best and what was more important, I tackled those 95lbs that yesterday bothered me so much. And it was not that hard. I was worried a bit about floor press, but it went all smooth and nice. It was really good day and I feel satisfied with results 🙂

 

 

 

My delivery arrived

Today I got the huge box 🙂

It is my almond and coconut four delivery. I decided to buy a lot, to have for a long time, especially having in mind that Christmas are not that far away actually. I mean, they will come and I don’t want to worry about what I am gonna do 🙂

I also ordered some stuff to try out, especially regarding my protein intake (the protein powder is so not for me and makes me feel bad and gain weight) and I am kind of bored with eggs and fish, so decided to try out some other stuff. So, I got spirulina powder and hemp protein powder and hemp seeds. I also ordered  maca powder and  chia seeds for all the goodies that they have inside 😉

WOD 2nd August

So, as I am increasing intensity of my workouts and trying to workout more often, I am a bit worried at the same time if I am ready for that and if I can make it. you know….making two trainings a day and working out 6 times a week might be tiresome. Todays workout showed me some weakness of mine and also proved that it is much harder to push maximum every day than 3 times a week 🙂

for warm up we had 20 burpees and  our box challenge which was max. rep of shoulder to overhead – 75lbs. I wanted to make a lot, but made only 28reps and felt disappointed with myself because I know that I can make more than that. But 20 burpees just before that totally sucked my energy 😦

WOD1// 8 rounds /Time Cap 20mins.

• 10KB swing – 53 lbs
• 10 Toes to bar
• 30sec. rest
• Result: 15mins. And I realized that I suck at toes to bar and need to work on that, because I was able to make without rest just first round and then I had to break simply because I was not having good enough grip. I have to be able to make at least 30 of them non stop, so I will try to work on my technique and speed, as I spend too much time getting kipping swing.

WOD2// 8 rounds/ Time cap 20mins.

• 60m. sprint
• 5 box jumps – 31″
• 5 release push ups
• Rest 30secs.
• Result: 8:54mins. For this I was not taking 30secs. rest, just time to go to the sprint was enough to recover as it was not that strenuous workout.

Then I was considering whether to do second training or not and decided to skip, come to the gym tomorrow, make my Give them steel training or two and then get back on Saturday for CF class.

I put this up because of amazing posters that definitely are an inspiration 🙂

Sleep, Eat, Gym, Repeat.

Yes, I know the title of this post is quoting the post famous fitness quote ever, but there’s really no other phrase to describe getting motivated so perfectly. Get ready for a ramble…

After my vacation splurge last week, I told myself I would get back on track as soon as I got home, and would stick to a strict, super clean diet for the next 4 weeks. I’m just 3 days in, and already feel amazing. I am literally fascinated by how our bodies work, and how we fuel them. The point of this post is to tell you that if you’ve been making excuses, saying “oh I’ll start eating better tomorrow” or “I have a party this weekend, I’ll start after that” or “I just want an extra half hour of sleep” or “I’d rather sit on my couch and watch Game of Thrones instead of working out”…

View original post 377 more words