recap….

Oh….wow…it’s been long time since I have been blogging, two months….and it’s not that I haven’t been training or cooking or learning something….I have been doing all of it and even more and that might be the reason why I did not have that much time to blog or I just did not force myself enough…But I am back and I have what to share….

Training:

Since my September training, I did improve on my olympic lifts and lost it again :))))

My snatch is still the same: 115#, but I got 145# on clean and jerk and 150# on clean. Now I totally lost my jerk and I am very unwilling to do it and I have hit so many times my chest while cleaning that sometimes I just back up, even though I know that I can actually hit big numbers. I am just scared and have to work work with it….

My Front Squat increased to 186# last time when I checked, my Back Squat is 230#, My 5RM OHS is 120# and max. 130#. Bench press:165#. I have to say that I feel much more comfortable working with strength exercises than barbell….Maybe because in strength you have less chances to be hurt :)))

I still don’t have my muscle up, but it is very close….I am able to make few chest-to-bar, but I can’t connect them….I still work on my bar muscle-up and kipping toes to bar…

My endurance increased a lot, probably because I do Outlaw training minimum 4 times a week, usually 5 and then I do box workouts about 3 times a week, ideally after Outlaw workout. So, I work out 5-6 times a week, on average 2 hours a day 🙂

All in all, I am moving forward towards my goal but it is far from being accomplished. Even though usually I dominate in my box and almost always hit leader board, I am far from that when I check how others are doing in Outlaw. It’s like two different worlds that I live in…In one most of the time I feel like looser (except conditioning and sometimes strength part) in the other I am leader 🙂 I need both of them….

French:

My course is going really well….I have improved my french a lot and now feel quite comfortable using it every day. I started talking with Keven in french as well, at least 50% of the time 🙂 It also includes course on job search, so we are writing our CV, motivation letter and preparing for interviews in french and getting to know Quebec job market.

Cooking:

This obviously will require separate post, but I have been trying out some new recipes. Obviously desserts are a must, but I do have some food recipes up in my sleeve.

Nora:

My little Nora became already a bog dog and started her first heat. Now she is much more calmer and we gonna start doing some training courses with her. She already knows a lot of commands that I have taught her, but I want to have it perfect and maybe participate in competitions some day, so I want to make sure that I put all effort in training my dog, especially because she will be around us at least 10 years and will see our children growing 🙂 Here is the picture of her getting ready for winter 🙂

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 🙂

 

 

 

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.

My new books

yesterday I received my books from Amazon and already started digging into them…As my newest passions are nutrition and dog, so naturally books are about that. So, I got 4 books:

Gary Taubes “Good calories, Bad calories”. I read lots of good reviews about this book and decided that it is definitely worth to have at home and read it thoroughly, because I definitely can confirm that low fat diet is not working and actually high fat diet is much better option. But still I want to have as clear as possible picture of how my body works and what it is best for it. (even though I have to admit that Paleo diet and reading about it and taking Whole30 challenge helped a lot to get a picture). At the same time, I remember that lets say 5 years ago, for me it was too much even to understand what it is proteins, carbs and fats, I simply was saying that I have no idea what all these numbers in labels mean and I actually had no idea, so I am very proud that I evolved so much in my understanding about nutrition and what is what.

Julie and Charles Mayfield “Paleo Comfort foods”. Again, after going through many reviews, I decided that this would be book to have and it looks really promising. I am gonna try to make tomorrow some meatballs, though I will have to omit some ingredients as my Whole30 challenge is not over, so no sauce with red wine for me, even if it is only 2 tbsp. I have less than a week left for the challenge 🙂 The other book that I definitely want to have is by Melissa Joulwan “Well Fed”, as I love  her website and tried many recipes and she seems to be really good cook.

 

 

 

Bastin, Ashton and Nixon, D.V.M. “Better food for Dogs”

It took us a long time to choose the dog food that would satisfy our requirements and would be as healthy as possible. After reading a lot of labels and ingredient lists, checking online and etc. we decided to feed Nora with Orijen brand dog food. It is canadian and it seems to use whole food rather than protein by-products and is not full of preservatives. However,  I know that best would be to make food for dog ourselves and I don’t mind doing that, so I wanted to have book about dog nutrition. It is not as complete as I would like it to be and I would like to have more recipes in there simply because they make differentiation by dog weight and then provide recipes, but same recipes go for 15 lbs dog and 45 lbs dog just it calls for different quantities of ingredients which I would have adjusted by myself, so for me it is basically waste of paper. Instead I would have suggested simply to provide recipe for 10 lbs of dog weight and multiply according to actual weight. Apart from that book contains really useful information on dog nutrition, on supplements and vitamins and nutrient requirements according to adult dog weight. Anyhow, I still can’t use the recipes in there yet as Nora is a puppy and puppies need a lot of different elements to grow healthy and strong, so for a while I will stick with pre-made dog food. Still, I made for her today Carrot and Cinnamon Puppy Treats as to introduce different tread for training sessions.

 

 

Gerilyn J. Bielakiewicz “The Everything Dog Training and Tricks book”

Even though I have read fairly good amount of books about dog psychology and training, I still wanted to have one book that would be mine and not borrowed from the library and that would include a bit more of tricks for dogs and reviews seemed to favour this book. Time will show, I haven’t read it yet actually.

True rules of happiness

I have a “Happiness project” calendar where each day you have something new written down…And somehow I forgot to takes of the pages from last few days, so I got quite few new ideas at the same time.

There is really nice one: “You can choose what you do; You can’t choose what you like to do”.

It is so true when you just think about it. I would like to like many things….I would like to enjoy art much more, but I don’t go to galleries and concerts, because I don’t like going. Keven would love to like wine, he thinks it is amazing to like wine, but he really does not like it, even though he would love to like it. There are so many things that seems so wonderful to be liked, but at the same time we know that we will never like them even if it looks awesome to like them…

The other one: “The absence of feeling bad isn’t enough to make you feel happy; you must strive to find sources of feeling good“.

I don’t remember who said that the best source of feeling good is nature beauty. I don’t think that I have ever felt in my life more happy than capturing the beauty of nature. It can happen anywhere, at any time. Just walking around, lifting your head, inhaling and suddenly feeling unexplainable happy just being able to feel alive and feel it. It happens to me sometimes when I walk, I just feel happy that I can feel that I have the privilege to enjoy this beauty. And you know what? Just the realization of that feeling of happiness makes me feel even more happy, just because I am still able to feel it. The other source of me feeling good is my relationship, my marriage…Just looking at Keven makes me feel so happy, I can’t even explain, it is just feeling that overwhelms me by its power. I don’t say that I feel that every day, however, it happens pretty often and I am happy that I feel it and it just proves me that he really is love of my life. That realization once again makes me feel happy. I also find a source of feeling good when I work out or when I climb or do any intensive physical activity. It makes me feel good first of all because it brings positive energy and second of all, because it shows me the privilege of being able to enjoy my body and being able to push my limits. I am just happy that I can do that.

I believe that being able to identify the sources of feeling good already allows you to feel good. Of course, there might be days when it seems that nothing can make you feel good, so if in such moments you do have a list of the things that made you feel good in the past it should by itself already mitigate the feeling bad.


Created expectations

You know how sometimes we anticipate some result and we don’t get it. So, for past two day, I had this with watching TED. Usually, I enjoy the talks, but past two days  I have been disappointed, or rather annoyed. I think that TED is growing really fast and there are many projects been done that help TED to be reached everywhere and ideas to be spread, but it also means that the chance for poorer quality increases. So, I had this with talks. Some started brilliantly, like Daniel Goldstein “The battle between your present and future Self”, where he said lots of worth to consider things and then it went to same vague part about savings and how present self affects happiness of future self by saving now for the future. Well, to put it nicely, I considered that part to be really uninteresting and would have preferred to hear more from psychological point of view. As some philosopher said: “we are stuck in present, because past is already ceased to exist and future still doesn’t exist”. Maybe I found it uninteresting because I came or lived in countries where we do have social securities and we pay for the comfort of our future self in the form of the present taxes? One way or another, my brains were not fed….Then I noticed interesting topic “How healthy living nearly killed me”, well, I thought should be some new ideas for consideration. Utterly waste of time. He did not say any useful healthy idea, except being over the top with what is instead of considered healthy living should be called rather paranoiac, if you wash your hand thousand times a day and go everywhere with a helmet. And then he concludes that so called “healthy living” damaged his relationship as he did not have time to spend with people around him. Nothing new and inspiring….Just got annoyed by this fake smile and laughing from his own jokes.  Then there were some more videos….and…oh well….nothing good….maybe other day….