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 πŸ™‚
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29.11.12

I did workout in the morning again. It was super hard to wake up in the morning and get out of bed, especially when I saw that it was snowing at night….I still use my bike, so I had doubts whether I would be able to go with it or not….I turned off alarm and decided to stay in bed…but little guilt was creeping in, because I had french course at 9a.m. and after that I had meeting for help in job search and so….whether I would be going before french class or not go at all….and I already took day off on Monday….Guilt won and I was out of bed, getting ready to go with bike. That was fun and I realized that it is time to start using winter boots, because my feet were frozen…and I need better gloves….other than that, no accidents whatsoever…

I did Outlaw Monday training, which I missed and I loved it.

WOD 121126:

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.Β @90#, no misses…went really nice and smooth…concentrated a lot on technique.

I posted video of me doingΒ Snatch@90#. Any critique is welcome….
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds. – @115#. felt too easy…wanted to go higher, because kept over pulling, but at the same time my jerk is far from being nice and perfect….

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.

Result:16:22min. Took long to go from treadmill to crossfit room for bar muscle ups, the to weightlifting room for hang squat clean to thrusters, then again to the treadmill, but overall it was nice workout.

WOD11th June

Today it happened to be a class “girls only”. I am not big fan when it happens to be only girls, probably because I am used to compete more with guys. Anyways, I decided that from next week I am gonna change my KB to 53 lbs and my wall ball to the black one (20 lb), it’s time to move forward and push my physical limits even more. Β However, I have to say that I really enjoyed todays workout, as it was full body workout.

WOD1 (time challenge)Β 

  • 400m run
  • 3 rounds of:
  • – 10 wall balls (16lb)
  • 20 KB swing (35 lb)
  • 30 push ups
  • 40 air squats
  • 50 abdos
  • 400 m run

My time was exactly 18mins. I was thinking about taking 53 lbs kettle bell , but then I though maybe I won’t be able to Β make all 50 reps of swings, so stuck with 35 lb. next time πŸ™‚ But you know what, I was worried today when I was going with Nora to buy her food if it will be complicated to carry her food bag and lead her at the same time. Apparently, 30 lb dog food bag is peace of cake, I simply forgot with what weights I deal with during WODs πŸ™‚ That was such a nice feeling to carry this bag as if it would be just a little tiny bag of 2 lb πŸ™‚

WOD2 was AMRAP of 8mins:

  • 10 thrusters (35 lb)
  • 10 burpees
  • 10 v-sits
  • 60m sprint

My score was 3:30 rounds πŸ™‚

I can show of saying that I finished both WODs first, but actually it means nothing, because everyone is doing their best and not everyone is born strong or have been doing sports for a long time. I know how hard it is for girls to become strong, that is why I never feel great when I am better than other girls, because they push themselves to the maximum and it is all that counts.

When it’s raining outside…

My CF gym is closed for renovation and now all workouts are supposed to be outside and I have to admit that I have no particular wish to go and work outside when it is pouring rain and is not that warm. I don’t mind that if I would not get cold every week and I hate even the though of a little sore throat πŸ™‚ As June started, I decided not to buy a bus pass and go everywhere with a bike. I got a bike today, used one, but it seems to be pretty fast, so hopefully I will improve a lot the ride time to my work πŸ™‚ Anyhow, it has been raining today all day as I haven’t done as much as having test rides with bikes, so towards the evening my body started asking the workout. Literally, I had to get up from the coach and get some workout. I decided to create one workout myself, because I missed jump rope, so I made 20 rounds (50sec.on. 10sec.off) of jumps rope and abs. Basically it was round of jump rope, round of abs exercise, round of jump rope, round of abs exercise etc. I was just going randomly through abs exercises, trying to work out all different muscles. At the end of it I was sweating, because, as you know, jump rope is a good cardio, especially if you are doing high knees πŸ™‚

But…..I was still missing some action. So, I decided to take an old Bodyrock.tv challenge (when it was still Zuzanna there, hate new Bodyrock site and new host) that was to make 500 Side Lunge Jumps Challenge for time. I broke 500 reps into 50 reps sections with small break in between and my time was 13min. 20secs. That was a leg killer and I am sure my ass will thank me tomorrow. These two workout basically satisfied my need for working out….I hope to go to climbing gym tomorrow if it will not be pouring too much πŸ™‚ if it will be,then I will have some new workout to think of and I think I have a future one πŸ™‚ I also made some treats, though not sweet enough for Keven, but super easy to make and sweetness is adjustable πŸ™‚

WOD 19th May

I don’t know if my hand skin will ever thank me after this workout. This time, instead of writing, I just decided to take picture of the board with WOD.

20120519-184652.jpg

WOD1, I used 35 lb db and I managed to make 8+10 rounds. The hardest part was that ,my workout started at 1p.m., therefore it was really hot and after sprint to start making snatches required lots of energy just to start. Once started, I was fine πŸ™‚

You can see picture of my hands after WOD2. It was not that hard physically, as 40-50secs. is a lot of time to take a rest, but my skin broke around round 13 (both hands). And when you think 5X16=80 pull ups. However, it was not chest to bar.

20120519-184624.jpgΒ  Β  Β  Β  Β 20120519-184643.jpg

And for finisher: 47 burpees on time. I increased a bit my shape since yesterday and managed to make them in 3:00min. Still, I need to work on technique, because I am really slow with those burpees, don’t get it why :)))

Don’t know how I am gonna make my climbing session tomorrow with all damaged hands, but my fingers are all right, so probably I will do some crimps. I am not blogging that much about my climbing, because it is much harder to measure the improvement or tell the results, because it is lots of trials and errors. And much more frustration than in Crossfit, maybe because I always feel that I suck at my climbing. Well, I don’t suck, I for myself I am always not good enough and there are always so much more harder routes that I can climb and then I injured one tendon and as soon as I start working on some very technical route, I have to stop after few tries, because my finger hurts too much. When you think about that, it is crazy that such an injury as pulled one tendon can influence so much, but, hey, it is rock climbing πŸ™‚ or, more precise, if in a gym, bouldering.



 

WOD 18th May

I just finished my Crossfit morning workout. That was hard, though as Keven would say: “when did you come back from training and say that it was easy? It’s always hard”. And he is right. There was so much running today and if you follow my blog you know how much I hate running. So, when I saw todays workout I knew immediately that I won’t be first and not even second. However, my goal still was to not to be last and be best among girls :))) I am strongly competitive and always try to compete with guys, so if some girl is stronger than be, then I feel respect :)))
So, today training was long one:

-800m. Run
-3 rounds of:
9 box jumps (28″)
6 jumping lunges (each leg)
3 burpee pull ups

-400m. Run
4 rounds of:
9 KB swing (35lb)
6 dumbell push press (25lb)
3 clapping push ups

-400m. Run
-3 rounds of:
9 box jumps (28″)
6 jumping lunges (each leg)
3 burpee pull ups

-800m.run

My time: 30:20min. That was hell a lot of running, lots of suffering, but surprisingly I am not really slow having in mind that I don’t run at all.

Then we had finisher of 48 burpees on time. Hard cardio. My time was really slow, I made it in 3:26min, while the fastest guy that yesterday made this challenge did it in 1:34min, so I got milestone to improve.

As my whole30 is over, I though maybe it would be a good idea to use up all whey protein that I bought while I was following zone (they use whey powder a lot), so I made berries and this vanilla whey powder (sweetened with stevia) shake to have it as post workout. Once I tasted it, I could not drink it as it was so sickening sweet and artificial. It is definitely not for me anymore. I am just gonna stick to paleo and avoid any whey proteins (will have to find someone whom I could give it). So, I just tried to get home asap and had my wonderful paleo zucchini muffins ( wait for recipe!) that I baked yesterday night. I also made banana bread loaf ( will post recipe later) to celebrate my successful end of the Whole30 challenge. What I learned from todays experience is that 30 days can mean a lot if you want to change your way of eating.

Workout challenges

I feel good working out, but tou would never see me in a gym other time when I go for Crossfit trainings.
I think I never worked out longer than 1 hour in my life, except maybe swimming and climbing, but it is other story:) What I like is short high intensity training. 10mins. Can be enough. That why I liked bodyrock.tv , before it all changed, before it got all unnecessary equipment, I like working out with body weight and high cardio. That why I use some apps to get ideas. Today I made 5-50 challebge from fleetly app:
– 50 squats
-50 push ups
-50 mountain climbers
-50 jumping jacks
-50 diamond sit ups

Made it in 5:40min. That’s my training for today. Maybe gonna go for some climbing tonight and have 8a.m CF training for tomorrow πŸ™‚

WOD 27th January

I had my crossfit training today and we had a 25min. Challenge where we had to make as many rounds as possible.
One round consisted of:
11 pull ups- chest to bar
2 dead lifts 155 pounds
10 head stand push ups ( i was doing wih feet on box)

I managed to make 10 rounds and 2 pull ups.
My palms were totally sore, especially after yesterday climbing. I hurt my finger tendon some time ago climbing and it still really hurts when I put pressure, so I can’t climb difficult routes. It follows that only pleasure of achievement while working out I can reach in Crossfit:)