14.12.12 & 15.12.12

Friday I was having so much fun, because I was making outlaw workout not alone, but with a friend from a box. one minor problem: I forgot one shoe at home….felt totally like in high school….luckily, the workout did not require very demanding need of shoes, so I made workout barefoot. Except, that conditioning part of Outlaw contained rope climbs, so we decided to skip it and make Elisabeth instead.

Strength

1) Every 20 seconds for 6:00 (20 total reps):

1 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

Made @185#. However, I was not happy too much about my speed.

2) Bench Press: 3X10 – absolutely heaviest possible each set, rest as needed.

Done @115#. last 2 reps of each set were killers. So hard and 115# wasn’t easy at all.

Conditioning

“Elisabeth”

21-15-9

  • Power Cleans@95#
  • Ring Dips
  • TIME: 5:23min.

My goal was to fit into games time cap: 6mins. Goal achieved and I should say that it was one of the most pleasant WODs that I have done. Totally enjoyed it.

15.12.12

I was supposed to make POutlaw wod, but then I had meeting with team and we decided to make box WOD. I have to say that not having rest day in the middle of the week makes huge difference. I was working out 5th day in a row and I could feel that I am tired.

WOD:

1-2-3-4-5-6-7-8-9-10

  • HSPU
  • Pull ups
  • ring dips
  • knee squats
  • staddle V-sits
  • TIME: 13:40min.

I could tell that making second time this week big number of HSPU definitely felt hard and doing second day in a row ring dips felt hard as well.

Tomorrow I start new training program as my contract with box finishes. I will be having programming done by me and I will start 2-3 times a week of olympic lifting classes, coach want me to participate in competitions, we gonna see where it will lead me. I hope I will increase a lot and finally overcome this mental block.

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 🙂

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 🙂