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.

 

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?

 

WOD 7th September and New PR

Yey!!!! I am super excited today, because I pulled hard and got new personal record!!! I made deadlift@305lbs. There was only task today for Outlaw and we could take as much time as we want to achieve the goal of 1RM deadlift. Last time when I lifted deadliest, it was 45th August and then my record was 255lbs. I can’t believe that I increased 50lbs just in one month, but working much more with weights which came with following Outlaw really pays off. I started with 225# warmup to make sure that I get used to big load, so I made 3reps at this load. Then I increased to 245# that was 90% of my previous PB. Then…decided that it’s time to get serious and loaded 265#. Easy…too easy….really…OK….let’s take 285#…hard, but doable, because I was not putting all my drops of strength…really? 295lbs….nah….maybe that would be my last try…I just loaded 10lbs more…to be sure that I reach and pass 300#, as I can always take off weights…take deep breath….go to the toilet….stretch…lift…slowly…slowly…super hard….just thinking about extending my hips…here it comes…I DID IT! Let’s try 315#? first try….not even moving….second….just a little bit…belly hurts because of “my days”…probably that’s it….I am done…I reached my goal, I am happy 🙂

And before that little Crossfit training….Challenge of 7mins. to make max. unbroken Toes to bar….Not too much impressive…got 17…third try..first was 7, then 12 and finally 17. After training I finished making toes to bar to reach my weekly goal of 60.

for WOD we had tabata style WOD for total amount of reps.

8 rounds on each station 20secs.ON/10secs OFF:

  • pistols, alternating
  • med ball push ups side to side
  • rope row
  • knee squats
  • sit ups
  • back rockers
  • RESULT: 489reps. I would think of it as average, neither good not bad. It wasn’t too hard…luckily for me as after that I had to make my attempt for deadliest so definitely I did not wanted to be totally tired.

For finisher we had 8mins. challenge to make max. reps of wall climb. I made 31 not pushing too hard, except last 2mins when I probably made half of reps 🙂 but that’s the effect of ticking and expiring clock which always makes my engine to run double…

I also had not confirmed date with my husband (even after more than a year it feels weird to call him like that) at the swimming pool because one of my week tasks is to swim 2km per week and as tomorrow I am leaving for my parents in law and will be back on Sunday when is my day off. I do have time tomorrow and will do training, but on weekends the swimming pool hours are made for all and not separately for adults, which means that there would be less tracks and loads of kids around….not too nice. I arrived half an hour left till pool was open, so did not expect to make all 2km, but my goal was to swim in general, because I had huge internal fight with myself to go or not to go….and finally the strong side of me won, which argued that better swim as much as you can, even if not to complete all distance than not to make anything at all. After all, it is me myself who made all the requirements and committed to them 🙂 So, for my day finisher I made 1,1km of swimming.

WODs “6×6” and “Tears of a Spider Monkey”

In my Crossfit class today I was alone. It kind of sucks…why? Because I already train alone when I do Outlaw training, so it is nice to have 3 times a week with whom to compete with and being alone is not pushing enough, especially knowing that I will have to do another training afterwards.

However, today there was a skill part that concentrated of OHS: 6x5reps@max. Yey….Remember when I wrote that I would like to get to 100#, so guess what? I got 110#, made two rounds with 50kg/110lbs. If it would have been 1rep@max, would have even got higher, but still very happy with result. Just few weeks in a Crossfit class WOD I could not make 85# OHS and now got 110#. That is a huge step forward. However, I could not snatch that weight, used racks to get on shoulders and then back push pressed. After more that a week of Outlaw snatches and cleans I my shoulder power is totally exhausted.

The WOD that I did after OHS I called “6×6” and it was time challenge:

6 rounds of:

  • 6 power cleans @95# (though made first round 110#)
  • 6 push jerks @95# (that is when I switched from 110# to 95# cause just could not jerk properly, totally ridiculous shape, though 95# went easily)
  • 30m. KB waiter walk (Left) @35#
  • 30m. KB waiter walk (right) @35#
  • 6 snatch deadlift@95#  (this really helped to concentrate on keeping back perfectly straight)
  • 6 slamballs @10kg
  • RESULT:20:24min.

After this WOD, I took little rest, ate apple to get some carbs to refuel myself and some crunch bars that I took from home and obviously made myself. Then, I decided to make strength workout from Outlaw which was:

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 75%. As my max. front squat is 145#, 75% was 110#. Isn’t it funny that everything today goes around same number: 110# 🙂

I was also supposed to test my max. snatch and clean and jerk, but I decided not to do that. First of all, did not feel fresh, second, because my jerk anyways sucks and I know that I would be weaker than I would like to be and it would just make me frustrated. So, skipped that part and decided to make conditioning part later today, which happened to be 10p.m. and I made it at home. The most gruesome part is that this WOD looks really innocent and easy to tackle, but after reading all the comments, I saw that it won’t be peace of cake and actually I was all in sweat after finishing it….There is no need for sauna 😀 And after taking shower my knees were burning…probably 140 OHS makes gives pretty damn pressure on knees and I start wishing to have Oly shoes instead of minimalist running shoes for this type of WODs.

So….“Tears of a Spider Monkey

Refer to 120114

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs

It took me 26:17min. to complete it. I am sure I could have completed it faster, but I decided to break it into 10s so that I would not feel weak in  the middle and it paid of. I did not have to break up in smaller parts and always managed to have 10reps. unbroken, but my shoulder were burning and my left hand thumb got numb after 4 rounds while making OHS. no idea why though…Maybe I am pressing so nerve or something like that.

Overall, it was nice day of training. Tomorrow I am resting!

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 🙂

 

 

 

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.