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 🙂

12.12.12

I did not have time to post my training results yesterday and actualy they were not so great, I was feeling quite fatigued and weak. I did outlaw training and then group wod.

Outlaw
WOD 121211:
BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO

2×95#. Was a bit pressing out on third snatch, so dropped weight to be more smooth to 2×90#. Last set did @100#, but missed on 1st second snatch an on second-3rd snatch. I found this exercise super tiring.
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

totally fucked up. My lower back was hurting, i had mh ex. Oly coach next to me training ( when I took free Oly classes back in September). My last pull was horrible all the times, did not do anythig heavier than last week, stayed all time with 120# and still felt weak as f..ck.

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
thats a funny exercise and hard. Have tou ever tried to walk in squat backwards with barbell over you head? 🙂 did 2×65# and 1×75#

3b) 3X5 Push Press – heaviest possible, rest 60 sec.
did all at 115#. Probably could have gone higher, but with was scared to fail last reps, especially after jot doing so well on cleans before.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

made 2×155# and 1×165#. holly crap that felt heavy, especially for 10reps in a row. I did strength training after making group wod, so that really made me een weaker as usual.

Directly after BBG I made group wod and I felt realy demotyvated even to start. No energy at all. And for RX I had to make chest to bar, it did not workout, i would get chest to bar one out of 3-4, so after while I just startwd making regular pull ups. Here is the wod:
2 rounds of:
15 thrusters@75#
10 burpee box jumps@60cm
15 KB taters@35#
10 BBJ@60cm
15 K2E
10 BBJ@60cm
15 pull ups
10 BBJ@60cm
Time:18:48min.

It’s not bad time, but I was still very disappointed by myself by not bein able to pull those chest to bar pull ups.

11.12.12.

Today I made Outlaw training of yesterday. Well, actually just Olympic lifting part, because I could not get access to the rings due to WOD in the box (they used them for ring push ups). Istead of that, I made Elite Fit conditioning of my gym together with my team partner which is my biggest competitor so far. I beat her only by 10sec, simply because my push press was faster.

BBG:

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

I based the lifts on 115#, though my maximum is 110#. GFot everything with no problem at all. 105# first snatch was a bit press out, but the second one went super nice and smooth.

2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Based on 145#. My jerk is coming back after not feeling confident for a while finally I feel the drive.

Conditioning:

18-6-12
Handstand push ups
Push press@65#

9-3-6
Chest to bar pull ups
Sumo deadlift high pulls
Time: 6:57min.

 

9.12.12

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

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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 🙂

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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

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5.12.12 & new PR

I did it yesterdays Outlaw WOD today and todays will do tomorrow as finally I don’t feel sick, which happened to me yesterday.
Intended to cover some of Saturday with 1RM snatch and 1 RM front Squat. Had idea to do C&J as well, but changed my mind due to the lack of time.

1RM snatch stays the same: 110#
1RM Front Squat: 203# (90kg+5#) – 17# PR since 6th October!!!

Super happy about that….did not expect it, especially having in mind that I did not feel that strong at all.
so…

WOD 121204:

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO

100# (missed third snatch)/ 3×95#/ 3×100# (even though I don’t improve weights in snatch, I feel much much stronger…100# seems like nothing for the first 2 positions, a bit sketchy with 3rd one, that’s way did not go higher).
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

125/125 (missed last clean)/2×120/125/2×130 (again…to clean 130# first two positions was super easy, was worried about my jerk, but decided to be firm and directly go under bar, without hesitations. That worked.

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

Based on 230#.  1×8@160#, 1×5@185#, 1×3@195#, 3×2@205#.

Smooth.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

Based on 200#! 140# Front Squats went smooth and easy, went all possible way down.

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

Did not do as ran out of time. Had to go really fast to the meeting that I was already late to. Thanks to my friend from box, I got a lift and wasn’t late!

Overall, very nice day….

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03.12.12

This is what waited for me this morning when I woke up at 6a.m to be sure to be at the gym at 7a.m. before my french classes. Do you think I was excited seeing that for workout I have OUTLAW OPEN FINAL WOD? OMG…..are you joking, I think I puked inside few times during this wod, especially having in mind that I was sick all weekend and did not workout for 3 days…..I regretted every second of since I started WOD, surprisingly the easiest part were burps…never though to say that. Did not finish it on time. Got 10 DU after step ups, RX though in the time cap of 20mins.…However, I did finish workout just to know what would have waited me after DU and I found that the double KB snatches were hardest part, my forearms are blue now…seriously? who invented this exercise? It took me 10 reps even to get at least kind of comfortable doing them, not even mentioning the fact that after making 3, I could not imagine how I am gonna make it to 30 🙂

Here is video of me doing one of them…:

 

However, I liked all the WOD. Why? Because separately these exercises don’t look that hard, weights are not heavy, but their combination is killing 🙂

WOD 121203:

The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups

For time.

*Strict 20 minute time limit.