Week of training campus (almost)

This week have been crazy and next week is supposed to be not even less crazy. I my gym they are offering free gymnastic and weightlifting classes, so obviously I am taking all that I can and work out as crazy. I forgot what it means not to be sore but I am happier than ever. Except that maybe it would be nice to sleep not bothered by the pain in my arms, but…c’est la vie…This is my choice and this is price of learning and pushing limits…I have been so busy, that did not even had time to write everything down or more precise…to post it…

So, what’s been happening all this week?

MONDAY:

10a.m. Crossfit class with multiple WODs ofAMRAP 7mins.

WOD1:

  • 8 burpees jump over the box (60cm)
  • 8ring dips
  • RESULT: 5rounds.

WOD2:

  • Row 250m.
  • 12 KB swings@53#
  • RESULT:3+253 rounds

WOD3:

  • Sled Push (40kg)  Found it super difficult to do and struggled a lot, just couldn’t gain speed and my legs were really burning from all previous WODs.
  • 12 knees to elbows.
  • RESULT:2rounds

FINISHER: For time

  • 30 wallballs @16#
  • 30 ABDOS
  • RESULT: 1:39min.

19h. Powerlifting class that lasted till 21h.

oh wow…I WAS SORE…I am still sore after each class. Loads of Overhead squats, snatches and jumps and I don’t even remember what. Great coach…Very attentive. He said that I am very very strong physically, so there is no point to work on my strength, just on my speed and technique which is exactly why I took classes for: to be able to apply my strength  properly.

By the way…I received my order from Crossfit Reebok, so I got my shinny new Crossfit Oly shoes and my Reebok Nano2. Super excited about that. Reebok Nano shoes for WODs seemed a bit hard to the heal at the beginning, but avoided having any blisters, so seems to be nice. Not sure if my Oly shoes aren’t too big for me, but thats the price of ordering online and I went with convenient size of 9.5US/40.5Europe. But I definitely can tell difference in foot work and stability weighting lifts with both these shoes in comparison to my minimalist running shoes that I used before what were totally unstable for landing.

TUESDAY:

9a.m. Crossfit class

Yes….you read it right…..I was crazy….well….not crazy, but just dis not know what’s gonna happen on Monday when I made reservations for my Crossfit classes. I was tired and missing sleep and feeling sore and guess what part of my class…OHS…and we had to snatch them before….OMG…And my weightlifting coach saw me going to the Crossfit class in the morning after I left gym around 21.15 night before.

So…

SKILLS: Overhead Squats (OHS) Time cap: 10mins.

7,5,5,3,3,….3RM

RESULT: Made 100# for 3 OHS. It is normal having in mind my mode and fatigue.

WOD:

3 rounds for time:

  • 400m. running backwards
  • 7 Power cleans (PC) @ 115#
  • 14 DB Press @ 35#
  • 21 Pull Ups
  • RESULT: 20:08min. Cleans felt easy, however far from being technical, but I really just wanted to get over it and go home 🙂 My butterfly pull ups sucked, because of the chip being to low, so after first round switched to kipping which I still find faster than butterfly pull ups, because I can make more of them in a row. 

18h. Gymnastic class

Worked on kipping HSPU, so far can make 9 in a row, should concentrate ore on hip extension and speed that I would have less load on the shoulders. Also worked on ring Muscle ups transition and handstand balance.

19h. Weightlifting Class

yep….I call this “go hard or go home”. this time it was all about jerk. Getting speed on weightlifting from the shoulders. My class took 2.5h. I think coach just wants to kill me. Or probably simply testing my endurance and ability. I almost wanted to cry at the end and kept going. Felt like when I was a child and I would never give up. My last exercise looked like this:

5 rounds of:

  • 5 Split Squat shoulder press @75# (last week it was my max. for shoulder press)
  • 5 Split Jerks@75# (not putting bar on the ground all the time)
  • 5 shoulder press@95# (from the rack)

Honestly….I could not sleep half night because of muscle pain. but I was happy….I am learning and what else I could be asking for?

WEDNESDAY:

REST….that was sooo good…stay at home and do nothing….well….not true….I had to go to take french language evaluation exam so that I could start my french classes. Looking forward to see if I could attend them, because it depends if there will be enough students of my level, which is intermediate. Well, I do speak in french almost every day now even if it is not good, but still…

And of course going to the dog park to train my dog 🙂

THURSDAY:

18h. Gymnastics

Got my first ring muscle up with a little push from coach, however, got frustrated that could not get more 🙂 Practised handstand walk and HSPU and some balancing.

19h. Weightlifting class

This time back to snatches and cleans. The weight did not go higher that 100#, so still basically working on my clean technique and speed. Load of jumps and squats. I did not even notice when coach increased my back squats till 180# which I had to do 3 and did not find that hard. While having in mind that 185# is my 1RM or at least was a week or  couple ago.

FRIDAY:

Rest. yep…I decided to stay at home and not to work out….well, basically because my muscles were sore….Nothing new….

SATURDAY:

10a.m. Weightlifting class.

Snatches and cleans. alternating….and jumping…that looked like this:

  • 3x 3Jumps (w/loaded bar)+3Power cleans @95#
  • 1x 3Jumps+3PC@100#
  • 3x3Jumps+3PC@105#
  • 3x3Hang clean@95#
  • 2x3HC@105#
  • 3x3HC@110#
  • 4x 2 Jumps+2 PC + 2 HC @95#

here I learned that I need to work a lot on timing of receiving the bar, because I was hitting it all the time to my collar bones. It is all blue from that. I even was on the verge of starting to cry, because I did not want any more to make cleans, because it hurts so bad and because of that I missed few times. What coach said? it will only make me stronger or I will learn to receive the bar properly…

then…it came time for snatches and working a lot on speed:

  • 3 x 5Power Snatches (from high boxes) @65#
  • 2 x 4 PS@75#
  • 2 x 4 PS@80#
  • 5 x 3 PS @85#
  • 2 x 2 PS @ 90#
  • 5PS +5 OHS + 5 Push Jerk Behind Neck @75#
  • 3 X 5 PS +5 OHS (rest 2sec. at bottom of each OHS and 10secs. on last OHS) @ 75#

My speed on snatches increased a lot as well as ,my technique. There were few times when I made perfect snatches….I could feel that they were perfect…the weight was just flying and basically landing into my hands….These moments are incredible….I just can’t wait until it will be not 75# or 95# but 145# or much more.

After training I made some skills work for the completion of my tasks, such as:

  • Bar dips. Worked a lot on kipping, need to get those hips moving much more, made 17.
  • Banded Ring Muscle ups- 20.
  • ABDOS – 90
  • Weighed Pull Ups@20# – 10.
  • Push Ups – 60
  • Double Unders: 2×50

SUNDAY

12a.m. Crossfit Class

WOD:

5rounds for time:

  • 400m. run
  • 15 wallballs @ 20#
  • 20 HRPU (Hand release Push Ups)
  • 30 Squats
  • 20 Box jumps @ 60cm
  • 10 DB Push Press @ 35#
  • RESULT: 34:30min.

My cardio sucked today….working all week on weightlifting caused my cardio go down…..or…well…I just hate running 😀

Then I worked to have my skills done:

  • Bar MU Banded: 10 green band, 10 purple band, 5 red band. Really got the feeling of hips to the bar and getting over the bar. Felt very good session.
  • Row 2x250m. Time for 250m.: 0:51min.
  • Ring Dips – 5.

Then I made little training programming: 4 rounds of:

  • 1-2 HSPU
  • 10 burpees
  • 50 DU
  • 5 Strict Pull Ups
  • 10 pistols
  • 3 Kipping C2B (chest to bar)
  • 5 T2B (worked on kipping part, still not there but legs get much higher than before)

So, my skill table for the week looks like this:

  weekly goal Sept.10-16
Butterfly pull-ups 60 63 (kipping)
MU (banded) 25 30
Bar MU (banded) 25 25
T2B 60 60
HSPU 25 26
Strict Pull-Ups 30 30 (10@20#)
Dips/ring dips 60 62
Push-ups 90 180
Sit-ups 90 170
Back ext. 90 90
DU x 50 reps 6 6
Handstand walk 50” 3 2 wallclimbs
Pistols 30 36
Kipping C2B PU 10 11
Handstand 3mins. 3mins.
Run 5km 5.2km
Swim 2km 0
Burpees 100 100
Row 2km 1.5km
L-SIT 3mins. 1min.

I removed DB push press from list as I don’t feel that really need it and rather added L-Sit. haven’t done swimming, juts impossible with time that I have and energy level. Thinking to add from October at least one benchmark WOD to be done in a week, so that I would have guidelines for later comparison, but for September will not bother myself with that.

So, this is how my training week looked like. I think it is pretty intense. Next week will not be easier at all: living la vida loca 😉

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WOD 7th September and New PR

Yey!!!! I am super excited today, because I pulled hard and got new personal record!!! I made deadlift@305lbs. There was only task today for Outlaw and we could take as much time as we want to achieve the goal of 1RM deadlift. Last time when I lifted deadliest, it was 45th August and then my record was 255lbs. I can’t believe that I increased 50lbs just in one month, but working much more with weights which came with following Outlaw really pays off. I started with 225# warmup to make sure that I get used to big load, so I made 3reps at this load. Then I increased to 245# that was 90% of my previous PB. Then…decided that it’s time to get serious and loaded 265#. Easy…too easy….really…OK….let’s take 285#…hard, but doable, because I was not putting all my drops of strength…really? 295lbs….nah….maybe that would be my last try…I just loaded 10lbs more…to be sure that I reach and pass 300#, as I can always take off weights…take deep breath….go to the toilet….stretch…lift…slowly…slowly…super hard….just thinking about extending my hips…here it comes…I DID IT! Let’s try 315#? first try….not even moving….second….just a little bit…belly hurts because of “my days”…probably that’s it….I am done…I reached my goal, I am happy 🙂

And before that little Crossfit training….Challenge of 7mins. to make max. unbroken Toes to bar….Not too much impressive…got 17…third try..first was 7, then 12 and finally 17. After training I finished making toes to bar to reach my weekly goal of 60.

for WOD we had tabata style WOD for total amount of reps.

8 rounds on each station 20secs.ON/10secs OFF:

  • pistols, alternating
  • med ball push ups side to side
  • rope row
  • knee squats
  • sit ups
  • back rockers
  • RESULT: 489reps. I would think of it as average, neither good not bad. It wasn’t too hard…luckily for me as after that I had to make my attempt for deadliest so definitely I did not wanted to be totally tired.

For finisher we had 8mins. challenge to make max. reps of wall climb. I made 31 not pushing too hard, except last 2mins when I probably made half of reps 🙂 but that’s the effect of ticking and expiring clock which always makes my engine to run double…

I also had not confirmed date with my husband (even after more than a year it feels weird to call him like that) at the swimming pool because one of my week tasks is to swim 2km per week and as tomorrow I am leaving for my parents in law and will be back on Sunday when is my day off. I do have time tomorrow and will do training, but on weekends the swimming pool hours are made for all and not separately for adults, which means that there would be less tracks and loads of kids around….not too nice. I arrived half an hour left till pool was open, so did not expect to make all 2km, but my goal was to swim in general, because I had huge internal fight with myself to go or not to go….and finally the strong side of me won, which argued that better swim as much as you can, even if not to complete all distance than not to make anything at all. After all, it is me myself who made all the requirements and committed to them 🙂 So, for my day finisher I made 1,1km of swimming.

What’s on this week and my new classes

 

Yesterday when I was in a gym, I found out that for September there will be free classes in gymnastic, strongmen and weight lifting, so I got all really excited about that, especially because I was complaining all the time about my lack of technique. Seems like my complains were heard of in some sense and I will have a chance to improve. But that also means, that it will be much more pressure for me to handle all the training, dividing time for extra classes, outlaw training and regular crossfit classes, plus I decided from this week on to add some skill work to my part. I took this idea from one blogger from Denmark and hopefully it will make me stronger. She is doing that every week, I believe since the beginning of the year, so I will copycat it, as before Crossfit I had no idea about training and now I want to get as strong as possible to have a good appearance in the Open, then hopefully regionals and then, if I will be really really good and strong….who knows…maybe The Games. But for now, I will just do all that is in my power to get myself as good as it gets.

Weekly skill plan looks  like that:

  weekly goal
Butterfly pull-ups 60
MU (banded or not) 25
Bar MU (banded or not) 25
T2B 60
HSPU 25
Strict Pull-Ups 30
Dips/ring dips 60
Push-ups 90
Sit-ups 90
Back ext. 90
DB presses 25
DU x 50 reps 6
Handstand walk 50” 3
Pistols 30
Kipping C2B PU 10
Handstand 3mins.
Run 5km
Swim 2km
Burpees 100

And….today is Thursday and I still have tone left to do and I don’t know how I will incorporate swimming, but I will try though. As for my past training days, they were nice. Monday workout I already posted, so you know how it went with “Diane”. Tuesday I had my Outlaw training and started working on my skills, which I will post here to make sure I am following up myself 🙂 For Outlaw I had to establish a 1RM Back Squat, which ended up being 185#. I tried couple time 205#, but went too much down and could not get up. I could count it, if I would not care about making sure that my ass is below my knees 🙂 But I did take “a walk” with 245# :).

Conditioning part was:

1. 1 minute max. effort (ME) burpees: 22

2. 1 attempt ME unbroken Muscle Ups: 2 (with band and it was super hard to connect them)

3. Run 1 Mile: 7:25min. (Yey….my new record…I get faster and faster each time when I run, but I usually don’t run, so it’s bad).

Yesterday I had my Crossfit training and Outlaw Training. This time I decided to make Outlaw training before, because it always require so much strength that I don’t have anymore if I make Crossfit class before.

Outlaw training Tuesday:

Strength
  • 15 minutes to establish a 1RM Bench Press. Made 150#, which is my body weight, so it is highest weight so far that I pushed with my arms. Super happy about that. Though it was a funny process. Because I reached 135lbs in first 5mins. and then just strugled to get more weight and kept failing. Tried to take longer breaks, nothing worked. One minute left, gave last chance with 140#. Took deep breath, concentrated and got it. Got super excited, took 145# and made it, then took 150# and made it. I went overtime though, but that’s not that important. For first time I used my climbing breathing and concentration technique for weightlifting and it worked!
  • 15 minutes to establish a 1RM Weighted Strict Pullup. Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.Made 35# with 15# vest and weights added all around. Tried to get 50#, but failed 🙂
Conditioning
Row 2k: 8:11min. that’s great, because I aimed to be less than 8:15min. Worked a lot with experimenting different stuff to see how it affects the speed, such as: speed of pulling, speed of returning, hand position, leaning back angle.  Last time when I rowed a month ago it was 8:26min, so this is my new record.
For Crossfit class  we had broad jump skills to make that was to jump 30m. in least jumps possible. I made it in 14 jumps. Some guy made it in 11!!!! how is that possible? 🙂
Then there was bloody WOD that tore of skin of my pinky and middle finger, because of snatches. It was hard workout, very hard mentally to keep going and not to stop, but I made it and made it in time cap which was 25mins and that was what pushed me through the last round (clock on my side with seconds piling and minutes changing closer and closer to 25min) 🙂
20-10-20-10 reps of:
  • box jumps 60cm/~24″
  • slamboat rope
  • Push press@75#
  • Power Snatch@75#

I almost wanted to cry, but I learned to make 10 push press in a row pretty well and to make 5 snatches unbroken and really fast, so that was good practise day.

Today was supposed to be my rest day, but I went for gymnastics class as I mentioned at the beginning, because I just want to take all that I can. I got to practise muscle up swing, which I never knew exactly how to make and also some handstand of the wall and some nice warm up exercises. That was super nice and inspiring 🙂

Book review: ¨Beauty junkies. Inside our $15billion obsession with cosmetic surgery¨

 

Last month I read a book of Alex Kuczynski about plastic surgeries and the obsession with that. The author is a journalist, so she is not only giving her personal perspective towards cosmetic surgeries, but also provide some data and valuable information as well as introducing us to the history of plastic surgery. Author herself is a beauty junkie and she raised a question where is the line between being beauty junkie that can`t live without plastic surgeries and taking care of yourself. She even went that far once that offered her mom to get some botox, because she has too many wrinkles. Since when having wrinkles is a bad thing? There are so many different sides of cosmetic surgery: wrinkle fillers, such as botox is one of the most common ones, boob job, teeth job, nose job, fat removal, face lift, lip fillers and list goes on insanely. So, what is beautiful?  Quting the book:

¨There are so many ways to make beauty into political issue and a point of debate as there are definitions of what is beautiful. On a personal level, symmetrical faces, bright white teeth, good physical carriage are things that matter. Additionally, our lack of self-consciousness, an unawareness of our looks, plays a large role in other`s perception of our beauty and always was. In 1500s Baldassare Castiglione whore his etiquette manual Book of Courtier that a beautiful woman appears beautiful only if it is clear that she is not seeking approval for her beauty, if her ¨gestures are simple and natural, without working at being beautiful.¨ «…» We embrace the extreme procedures that we believe will make us beautiful, that will detonate desire in others. On long Island, New York, girls graduating from high school receive gifts of breast implants from their parents. In China, on the island of hainan, patients check into 12,000-square-foot plastic surgery hospital called Dreaming Girl`s Fantasy for extensive head-to-toe cosmetic reworking. In Beijing, women from all over China compete in the Miss Plastic Surgery competition¨.

So this is the world that we live in. The author herself had fat removal from her thights that she later on regretted because of all the pain and complication and  she admitted to herself that she just had to go for a running one hour every day for a month and all the fat would have been gone. So, maybe before making any enhancements to the body is simply better to think and stop of what can be done without laying on surgical table. And even if nothing can be done, maybe, just maybe it is just the way it is supposed to be, because we were born this way. I do not promote laziness and not taking care of yourself, I am just saying that there is no point of going into extremities with your body, because there always will be someone around looking better that you, no matter how hard you will try, because the grass is always greener on the other side.

So, for a conclusion, I do recommend reading this book, just because it is always useful to expand your point of view and it is an easy read that does not require too much attention.

New PR and bloody Diane

New week, fresh start 🙂 Todays training consisted of skill set and some oly wod. for the skill set we had 12min. time cap to make 6 x 3 power snatch+OHS@max. My goal was to go over 100lbs, but after watching snatch challenge of Crossfit games 2009, my goal was to snatch 115lbs. I started light, because wanted muscles to get warm and build my confidence. First round 65lbs, was super easy. Second, 95lbs, third, decided to take more and snatched 105lbs, 3 times with OHS. Yuppi…though OHS were a bit unstable….Then loaded bar to 115lbs, took a deep breath and snatched it..a bit unstable, but still, got it first try…OHS managed to go only half way, no good…and then…my power switch was off…could not get bar overhead again. Probably just needed to get those 115lbs and then that’s it. Anyways….my record…

Todays WOD was brutal. Time cap:30mins. 

1-2-3-4-5-6-7-8-9-10 reps of:

  • DB snatch (each arm) 30lbs
  • Power clean @105lbs
  • Squat clean  @105lbs
  • Push jerk  @105lbs
  • V-sit
  • RESULT: 7+18 rounds. 

It was great WOD to work on technique, especially of squat clean, which I find much more hard that power clean. Probably because it it much more technical and maybe I still use too much power cleaning instead of going onder bar, cause now I get half clean and super deep front squat 🙂 And I really appreciated to work on my jerk technique, I think it is coming…Some of them felt really really good and properly done, like as if I was using no power just managing inertia.

Then….little break and what do you think was for Outlaw training? JERK 1RM. Did I have any power to do it? NO. I tried. I took rest and some stretching for 20mins. Loaded bar on the rack for 115lbs, put it on my shoulders, took position, deep breath and….put it back on the rack. The  CF workout with million of cleans and jerks took all my explosive power. So, then I decided to tackle the second part of Outlaw training which was conditioning and it was famous Diane. Never done it, always wanted….did not trust my ability to make big amount of HSPU at the same time and in general of my ability to perform them fast, because I don’t practice them (my fault, will fix it). So, “Diane” is classical benchmark WOD, which consist of:

21-15-9 reps of:

  • Deadlifts 155lbs
  • HSPU (regional requirements)

RESULT: 10:07min. I was really disappointed with such a result. If I would have been in regional, I would have been eliminated, because time cap for Diane was 9mins. I really have to work on my HSPU and it took me to go super slowly through the first 21 until I started to become faster. My goal for next time, probably next month, to make it at least 5mins. faster that today.

 

WODs “6×6” and “Tears of a Spider Monkey”

In my Crossfit class today I was alone. It kind of sucks…why? Because I already train alone when I do Outlaw training, so it is nice to have 3 times a week with whom to compete with and being alone is not pushing enough, especially knowing that I will have to do another training afterwards.

However, today there was a skill part that concentrated of OHS: 6x5reps@max. Yey….Remember when I wrote that I would like to get to 100#, so guess what? I got 110#, made two rounds with 50kg/110lbs. If it would have been 1rep@max, would have even got higher, but still very happy with result. Just few weeks in a Crossfit class WOD I could not make 85# OHS and now got 110#. That is a huge step forward. However, I could not snatch that weight, used racks to get on shoulders and then back push pressed. After more that a week of Outlaw snatches and cleans I my shoulder power is totally exhausted.

The WOD that I did after OHS I called “6×6” and it was time challenge:

6 rounds of:

  • 6 power cleans @95# (though made first round 110#)
  • 6 push jerks @95# (that is when I switched from 110# to 95# cause just could not jerk properly, totally ridiculous shape, though 95# went easily)
  • 30m. KB waiter walk (Left) @35#
  • 30m. KB waiter walk (right) @35#
  • 6 snatch deadlift@95#  (this really helped to concentrate on keeping back perfectly straight)
  • 6 slamballs @10kg
  • RESULT:20:24min.

After this WOD, I took little rest, ate apple to get some carbs to refuel myself and some crunch bars that I took from home and obviously made myself. Then, I decided to make strength workout from Outlaw which was:

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 75%. As my max. front squat is 145#, 75% was 110#. Isn’t it funny that everything today goes around same number: 110# 🙂

I was also supposed to test my max. snatch and clean and jerk, but I decided not to do that. First of all, did not feel fresh, second, because my jerk anyways sucks and I know that I would be weaker than I would like to be and it would just make me frustrated. So, skipped that part and decided to make conditioning part later today, which happened to be 10p.m. and I made it at home. The most gruesome part is that this WOD looks really innocent and easy to tackle, but after reading all the comments, I saw that it won’t be peace of cake and actually I was all in sweat after finishing it….There is no need for sauna 😀 And after taking shower my knees were burning…probably 140 OHS makes gives pretty damn pressure on knees and I start wishing to have Oly shoes instead of minimalist running shoes for this type of WODs.

So….“Tears of a Spider Monkey

Refer to 120114

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs

It took me 26:17min. to complete it. I am sure I could have completed it faster, but I decided to break it into 10s so that I would not feel weak in  the middle and it paid of. I did not have to break up in smaller parts and always managed to have 10reps. unbroken, but my shoulder were burning and my left hand thumb got numb after 4 rounds while making OHS. no idea why though…Maybe I am pressing so nerve or something like that.

Overall, it was nice day of training. Tomorrow I am resting!

Paleo Chocolate Zucchini bread

It has been a long time since I posted a recipe and it does not mean that I don’t cook 🙂 I do cook every day, as this is what we have to do being in pale wagon if we want to survive, but I haven’t been doing something new or exciting. However, I saw a recipe on http://paleomg.com and of course I wanted to try it, just because I always like any desserts that I make from this website. I tweaked it a bit and I think next time I will not squeeze zucchini to make sure that moisture stays in. The cake was good, but a bit too dry for my taste. Sorry for the quality of the picture (taken with iPod)

Shred zucchini, squeeze a bit of water and mix in a bowl with all the rest ingredients. Be careful adding coconut flour because it is very liquid absorbent to make sure that your dough is not too dry. Grease you bread loaf with coconut oil and bake 375F for 25-35mins. It took me 29mins to have toothpick come out dry. Enjoy!