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.

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13.12.12

Some days are harder than the others…today was a hard day for me….so out of energy, not willing to put an effort, complaining inside my head….total disaster…maybe I am tired…I feel I need to learn from this poster some lesson.

WOD 121212:

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

Made @85#. No misses.

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

Made @125#. Easily.

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

all@185#

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

2×120#, 3×125#.

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

2×100#, 3×105#. This time it was much easier than last week though I went heavier.

CONDITIONING:

Skills : AMRAP 60 sec for each station and rest of 60 sec between stations

  • Push up clap
  • Jump Squat
  • V-Sit
  • TOTAL REPS: 130.

WOD #1 :
6 Rounds

  • 20 m Broad Jump
  • 5 Power Cleans@50kg
  • 5 Push Jerk@50kg
  • TIME: 10:17min.
  • Totally sucked at it. Did not feel at all as jumping and BBG before took all my energy without even noticing. I feel like I need a drink today 🙂

9.12.12

Image

Today was supposed to be my day off, but my team member offered me to do a workout with her and as I know that she need to learn to push harder and to work faster, I could not resist. However, I came to gym just to do that WOD and nothing else, to let myself rest properly.

The WOD that we decided to do was posted on official crossfit website last Saturday and even though there are different weights for girls (95#/75#), we decided to take up challenge and make it with guys weights. That was challenging, however, it was more challenging for the different exercises than I imagined. I really struggled with overhead squats and back squats and front squats. Melissa also forgot to write on the board 20 Push press@95#, so we made 380reps instead of 400reps.

My time was 32:10mins and Melissa’s 43:45mins. Here is the WOD:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

8.12.12 and Ring Muscle-Ups


I forgot to write down or download Outlaw workout today, so I was left with no workout from Outlaw, just did Blackbox WOD. I intended to reach snatch 1 RM max., but stayed at the same 110#. However, these 110# now become everyday thing rather than something hard to achieve, which means that soon I should pass this limit.

Skills : Score = 6RM
6 Front squats @ Max
Time cap = 8 minutes
Result: 80kg. Intended to do 85kg, but after 4 reps I could not continue. However, 80kg=176# 🙂

WOD : 2 Rounds
30 Mountain climbers
15 Db Sotts press @15#

3 Rounds
20 V-Sit tuck
10 Toes to bar

4 Rounds
10 Burpees over the bar
5 Sumo deadlift @100kg
RESULT: 9:39mins. I consider this easy workout, hardest part was simply to keep doing those burpees, but other than than….I almost did not need to rest.

Finisher:
for 15mins:
1min. plank
20 abs in a minute
That was nice workout. I could feel my abs a bit burning, but did not find it difficult. Somehow felt super strong today.

After that I was helping my team mate with HSPU and Muscle Ups progressions, because we signed up for the competition. My first competition:
https://lusine.zenplanner.com/zenplanner/portal/event.cfm?EventId=23788FCD-6CB1-4716-97A8-8627B3EE14B3
Feel super excited about that! However, there is job to be done and my biggest concern so far were muscle ups. And I got them! TODAY. my first muscle ups, totally unexpected, could not be happier…Made one, went to anounce all my friends….came back…made second one to be sure that I actually got this. I do! How cool is that? I call is my 9 months of crossfit “baby”. It took me 9 months to be able to make first muscle ups. But I know that now it will become easier and easier, because if I get something once, then I keep just adding volume.
It’s such a nice feeling….I think I`m gonna make Double layer fudge to celebrate that 🙂

6.12.12

Today I managed to get to the gym before 7a.m. never have been there that early, but I had to do it because I had my last french class at 9a.m. Yep…my french classes are finished, I got my evaluation and I did pretty well. Suprisingly I got highest mark possible on writting, second highest on reading comprehension and talking. Overall, I am really happy with the results.

So, today I made wednesdays Outlaw training.

WOD 121128:

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

Made@90#. Went smooth and easy, no misses, felt energized.

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

Made@125#. higher than 75%, but 115# seems like children weight.

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

155/175/175/180#

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.

115/115/115/120
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

95/95/95/100 (missed last rep, just could not press out)

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Did running: 3:49min/3:33min/3:22min. +50 burpees

Training 27th and 28th November

 

I decided to take day off on Monday because I just did not feel like training at all. I had really intense 3 days of training, so I decided to follow my body…

Tuesday:

Did just Outlaw…but anyways….conditioning was tough…

WOD 121127:

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO  – 85#. Nice and smooth, tried always to get squat snatch,no always successful…
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds – 115#. Too light…

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) – 195#
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps) – 205#

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds. 135/145/155/165/170#. Started with lighter weight to get really comfortable in bottom position for 3sec. count and then was just checking until where I could go up…for 170# though back started to be round 😀

Conditioning

2 min ME Row for Calories – 37kcal.

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

RESULT: 4 rounds +1 Pushup

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

RESULT:  3 rounds+9 squats ( I couldn’t imagine that squats will be hardest part – they were just killing and burning and I thought that they would be really easy. Couldn’t have been more wrong….

-rest 1 minute

2 min ME Row for Calories – 32kcal. (longest 2mins. ever….could not wait until this torture will finish)

Wednesday:

I did an early training!!! I woke up at 6:15a.m. to do training before my classes, so it was short and intense….Short still took me around 1,5h to make :))))

WOD 121128:

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style) – 80#. Super nice and easy….it feels so good to do something without getting frustrated.

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style) – 105#. I already forgot what it means to clean so light :) And I did not even had to push jerk, which recently has been my nightmare and I need to work a lot on it….So, I was super happy that I did not have to jerk at least once…

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO – 155#, 2×175#

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec. – 3×115#. That was actually harder than I thought initially that it would be: tried to use the same weight as for snatch pulls and absolutely failed, then tried to use 125#, but could not pull it to my chest from hang position, so had to readjust myself again and go with 115#.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO – 75#, 85#, 95#. Decided to go lighter at the beginning, because Sunday that felt really hard, checked video this morning and saw that my position was far from perfect. 

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.  As I already ran Sunday, this time chose rowing 🙂 Times: 1:52min, 1:55, 1:54, 1:57 + 30 burpees penalty.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

 

 

Then…I decided to check my back, because everyone were telling recently that I look very cut 😀

Do I?

 

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 🙂

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. 

 

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.

WOD of 28th July – 1st August

So, last month of August started and I have been working out hard, though feeling that not as good as I could do. I feel that I somehow do not reach my potential and it is kind of frustrating. As usually, I do go to CF 3 times a week and I also try to do workouts from “Give them cold steel” either at home or in the gym. I liked Saturday’s Workout, because it was of 3 parts and AMRAP of 8mins.

AMRAP1:

  • 15 shoulders to overhead (75lbs)
  • 30 push ups
  • Result – 2+22rounds

AMRAP2:

  • 5 deadlifts (205lbs)
  • 60m broad jump (killer 🙂 )
  • Result – 3+5 rounds

AMRAP3

  • 15 KB swing (53lbs)
  • 30 V-sits
  • Result – 4+6 rounds

I was glad that I don’t come to the first classes of the day, because then I can see what others have done and what I have to beat. And I am glad when there are results of some strong girls, because then my goal is to beat. So, I had one girl in mind making Saturdays WOD and then I took my Monday class at the same time when she had, because I wanted to know with whom I am competing and to have a “live” competition.

So, Monday we had again 3 AMRAP, just this time 10mins each.

AMRAP1:

  • 5 box jumps (26″)
  • 10 push jerks (75lbs) (I have to confess that this was the only AMRAP that I made lighter weight that my “competitor” 🙂 I loaded 95lbs, but I don’t know why I was not even able to make a clean with this weight, probably had some fatique from weekend training, so had to go down on weights.
  • Result: 6+30 rounds

AMRAP2:

  • 15 knee squats
  • 15 pull ups
  • Result: 3+22 rounds (plus totally torn hands)

AMRAP3:

  • 30 KB SDHP (53lbs) (kettlebell sumo deadlift high pull)
  • 15 knees to bar
  • Result: 3+7 rounds

So, I managed to make all AMRAPS faster than the girl I was competing with, but I was never far in front and it is amazing feeling to have someone all the time breathing in your neck.

Today I decided to go hard and make two workouts, basically one after the other. It was hard, not only physically, but also psychologically, because second part I was making all by myself and it is really much more harder to push yourself being alone than being in a group. Simply the sight of others also working hard helps a lot. I also regretted for my first part that I have had “Avocado Devilled Eggs” for breakfast, it was not smart idea, especially because it was loads of cardio and I was feeling really heavy.

However, todays training had two WODs, one classical benchmark WOD (yuppie) and the other time challenge.

WOD1 – Fight gone bad

Five exercises, performed for one minute each, with one-minute breaks given after all exercises have been completed. This grueling five-station rotation is then repeated three times per person. You count total of reps, except rowing, where calories are counted.

  • Wallballs – 16lbs
  • SDHP (Sumo-Deadlift-High-Pull) – 45 lbs
  • box jump – 20″
  • Push Press – 45 lbs
  • row

Result: 330.  I have so much more to improve with this one. Hardest part was wall balls, because I really felt those eggs being a bit upset in my stomach 🙂

WOD2:

  • 400m. run
  • 40 release push ups
  • 20 abdos
  • 400m run
  • 30 release push-ups
  • 30 abdos
  • 400m. run
  • 20 release push ups
  • 40 abdos

Result: 11:27min. 

Then I took little break of 10-15mins. and made this workout of 3 parts:

6 rounds;

  • 2 Hang Power Cleans
  • 2 Power Cleans
  • 2 Cleans [squat]

rest 120secs between rounds

*no re-gripping on ground

Result: 95-95-105-105-110-115lbs. As Saturday I was not able to make clean to the shoulders to start doing press jerk I was a bit worried when started doing this WOD. But Saturday was Saturday and today is a new day. 95lbs were really light weight and I had no struggle at all with this weight. So, I kept adding little by little weights, so that I would be sure to lift them 😛

B]

For time;

Result: 16:59mins. My hands got ripped off again and there is nothing to be done about it.

C]

Result: no time, but lots of frustration. At around 75 double unders I was so exhausted and 200 seemed so far away that I almost started crying. I had to fight with myself to keep going, because I suck at double unders, because I was really tired, because I could not make more than 10 in a row without tripping. But little by little the number got bigger and I finished this WOD. It took me longer to make C part than to make B part, but I did finished it and then I could tap my shoulder for fighting until the end 🙂 I think todays training  pushed a lot my endurance and I will feel results later.