Week of training campus (almost)

This week have been crazy and next week is supposed to be not even less crazy. I my gym they are offering free gymnastic and weightlifting classes, so obviously I am taking all that I can and work out as crazy. I forgot what it means not to be sore but I am happier than ever. Except that maybe it would be nice to sleep not bothered by the pain in my arms, but…c’est la vie…This is my choice and this is price of learning and pushing limits…I have been so busy, that did not even had time to write everything down or more precise…to post it…

So, what’s been happening all this week?

MONDAY:

10a.m. Crossfit class with multiple WODs ofAMRAP 7mins.

WOD1:

  • 8 burpees jump over the box (60cm)
  • 8ring dips
  • RESULT: 5rounds.

WOD2:

  • Row 250m.
  • 12 KB swings@53#
  • RESULT:3+253 rounds

WOD3:

  • Sled Push (40kg)  Found it super difficult to do and struggled a lot, just couldn’t gain speed and my legs were really burning from all previous WODs.
  • 12 knees to elbows.
  • RESULT:2rounds

FINISHER: For time

  • 30 wallballs @16#
  • 30 ABDOS
  • RESULT: 1:39min.

19h. Powerlifting class that lasted till 21h.

oh wow…I WAS SORE…I am still sore after each class. Loads of Overhead squats, snatches and jumps and I don’t even remember what. Great coach…Very attentive. He said that I am very very strong physically, so there is no point to work on my strength, just on my speed and technique which is exactly why I took classes for: to be able to apply my strength  properly.

By the way…I received my order from Crossfit Reebok, so I got my shinny new Crossfit Oly shoes and my Reebok Nano2. Super excited about that. Reebok Nano shoes for WODs seemed a bit hard to the heal at the beginning, but avoided having any blisters, so seems to be nice. Not sure if my Oly shoes aren’t too big for me, but thats the price of ordering online and I went with convenient size of 9.5US/40.5Europe. But I definitely can tell difference in foot work and stability weighting lifts with both these shoes in comparison to my minimalist running shoes that I used before what were totally unstable for landing.

TUESDAY:

9a.m. Crossfit class

Yes….you read it right…..I was crazy….well….not crazy, but just dis not know what’s gonna happen on Monday when I made reservations for my Crossfit classes. I was tired and missing sleep and feeling sore and guess what part of my class…OHS…and we had to snatch them before….OMG…And my weightlifting coach saw me going to the Crossfit class in the morning after I left gym around 21.15 night before.

So…

SKILLS: Overhead Squats (OHS) Time cap: 10mins.

7,5,5,3,3,….3RM

RESULT: Made 100# for 3 OHS. It is normal having in mind my mode and fatigue.

WOD:

3 rounds for time:

  • 400m. running backwards
  • 7 Power cleans (PC) @ 115#
  • 14 DB Press @ 35#
  • 21 Pull Ups
  • RESULT: 20:08min. Cleans felt easy, however far from being technical, but I really just wanted to get over it and go home 🙂 My butterfly pull ups sucked, because of the chip being to low, so after first round switched to kipping which I still find faster than butterfly pull ups, because I can make more of them in a row. 

18h. Gymnastic class

Worked on kipping HSPU, so far can make 9 in a row, should concentrate ore on hip extension and speed that I would have less load on the shoulders. Also worked on ring Muscle ups transition and handstand balance.

19h. Weightlifting Class

yep….I call this “go hard or go home”. this time it was all about jerk. Getting speed on weightlifting from the shoulders. My class took 2.5h. I think coach just wants to kill me. Or probably simply testing my endurance and ability. I almost wanted to cry at the end and kept going. Felt like when I was a child and I would never give up. My last exercise looked like this:

5 rounds of:

  • 5 Split Squat shoulder press @75# (last week it was my max. for shoulder press)
  • 5 Split Jerks@75# (not putting bar on the ground all the time)
  • 5 shoulder press@95# (from the rack)

Honestly….I could not sleep half night because of muscle pain. but I was happy….I am learning and what else I could be asking for?

WEDNESDAY:

REST….that was sooo good…stay at home and do nothing….well….not true….I had to go to take french language evaluation exam so that I could start my french classes. Looking forward to see if I could attend them, because it depends if there will be enough students of my level, which is intermediate. Well, I do speak in french almost every day now even if it is not good, but still…

And of course going to the dog park to train my dog 🙂

THURSDAY:

18h. Gymnastics

Got my first ring muscle up with a little push from coach, however, got frustrated that could not get more 🙂 Practised handstand walk and HSPU and some balancing.

19h. Weightlifting class

This time back to snatches and cleans. The weight did not go higher that 100#, so still basically working on my clean technique and speed. Load of jumps and squats. I did not even notice when coach increased my back squats till 180# which I had to do 3 and did not find that hard. While having in mind that 185# is my 1RM or at least was a week or  couple ago.

FRIDAY:

Rest. yep…I decided to stay at home and not to work out….well, basically because my muscles were sore….Nothing new….

SATURDAY:

10a.m. Weightlifting class.

Snatches and cleans. alternating….and jumping…that looked like this:

  • 3x 3Jumps (w/loaded bar)+3Power cleans @95#
  • 1x 3Jumps+3PC@100#
  • 3x3Jumps+3PC@105#
  • 3x3Hang clean@95#
  • 2x3HC@105#
  • 3x3HC@110#
  • 4x 2 Jumps+2 PC + 2 HC @95#

here I learned that I need to work a lot on timing of receiving the bar, because I was hitting it all the time to my collar bones. It is all blue from that. I even was on the verge of starting to cry, because I did not want any more to make cleans, because it hurts so bad and because of that I missed few times. What coach said? it will only make me stronger or I will learn to receive the bar properly…

then…it came time for snatches and working a lot on speed:

  • 3 x 5Power Snatches (from high boxes) @65#
  • 2 x 4 PS@75#
  • 2 x 4 PS@80#
  • 5 x 3 PS @85#
  • 2 x 2 PS @ 90#
  • 5PS +5 OHS + 5 Push Jerk Behind Neck @75#
  • 3 X 5 PS +5 OHS (rest 2sec. at bottom of each OHS and 10secs. on last OHS) @ 75#

My speed on snatches increased a lot as well as ,my technique. There were few times when I made perfect snatches….I could feel that they were perfect…the weight was just flying and basically landing into my hands….These moments are incredible….I just can’t wait until it will be not 75# or 95# but 145# or much more.

After training I made some skills work for the completion of my tasks, such as:

  • Bar dips. Worked a lot on kipping, need to get those hips moving much more, made 17.
  • Banded Ring Muscle ups- 20.
  • ABDOS – 90
  • Weighed Pull Ups@20# – 10.
  • Push Ups – 60
  • Double Unders: 2×50

SUNDAY

12a.m. Crossfit Class

WOD:

5rounds for time:

  • 400m. run
  • 15 wallballs @ 20#
  • 20 HRPU (Hand release Push Ups)
  • 30 Squats
  • 20 Box jumps @ 60cm
  • 10 DB Push Press @ 35#
  • RESULT: 34:30min.

My cardio sucked today….working all week on weightlifting caused my cardio go down…..or…well…I just hate running 😀

Then I worked to have my skills done:

  • Bar MU Banded: 10 green band, 10 purple band, 5 red band. Really got the feeling of hips to the bar and getting over the bar. Felt very good session.
  • Row 2x250m. Time for 250m.: 0:51min.
  • Ring Dips – 5.

Then I made little training programming: 4 rounds of:

  • 1-2 HSPU
  • 10 burpees
  • 50 DU
  • 5 Strict Pull Ups
  • 10 pistols
  • 3 Kipping C2B (chest to bar)
  • 5 T2B (worked on kipping part, still not there but legs get much higher than before)

So, my skill table for the week looks like this:

  weekly goal Sept.10-16
Butterfly pull-ups 60 63 (kipping)
MU (banded) 25 30
Bar MU (banded) 25 25
T2B 60 60
HSPU 25 26
Strict Pull-Ups 30 30 (10@20#)
Dips/ring dips 60 62
Push-ups 90 180
Sit-ups 90 170
Back ext. 90 90
DU x 50 reps 6 6
Handstand walk 50” 3 2 wallclimbs
Pistols 30 36
Kipping C2B PU 10 11
Handstand 3mins. 3mins.
Run 5km 5.2km
Swim 2km 0
Burpees 100 100
Row 2km 1.5km
L-SIT 3mins. 1min.

I removed DB push press from list as I don’t feel that really need it and rather added L-Sit. haven’t done swimming, juts impossible with time that I have and energy level. Thinking to add from October at least one benchmark WOD to be done in a week, so that I would have guidelines for later comparison, but for September will not bother myself with that.

So, this is how my training week looked like. I think it is pretty intense. Next week will not be easier at all: living la vida loca 😉

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Recap of 27th-29th August Training

First of all, let’s start that I was supposed to have my rest day on Sunday and I ended up going to climbing gym for some bouldering. Bouldering is never associated with resting as it is short interval high effort activity, but I just needed to do that, plus, of course, going for 5km walk with my doggie which is kind of obligatory every 2-3 days. Having that in mind, there is no wonder that my body today is sore everywhere…back, legs, arm, shoulders, you name it 🙂 But….no pain, no gain, right? Today is my rest day and they now coincide with outlaw rest days as I have started following outlaw programming and even after a week, I already see progress. Yes, that fast, because outlaw does lots of oly and this is where I aim to get stronger, I mean, much stronger that I am now. Regarding my regular crossfit classes that I have 3 times a week, I try to choose the ones that have skill training, because now I am all about technique, technique and once more technique. I know that I am strong, I know that I have good stamina, but to grow I need to learn to be as effective as possible. So, let’s go through my 3 days of training:

MONDAY

OUTLAW training (I went to the gym for that):

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast unbroken reps, rest 60 sec. Weights: 75#, 2×85#, 90#, 3×95#. Started really low, because was not sure about high hang snatch and my capacities, but even 95# wasn’t very hard to make, felt really good. 

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, unbroken, rest 60 sec.  Weights: 95#, 2×105#, 4×110#.

Strength

1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.

I have never done weighted pull ups in my life, but well, it’s never too late. Grabbed a vest that was in a gym, asked how much it weights, appeared to be 15#, so not too heavy. Managed to make max. 4 pull ups unbroken. The biggest struggle was with last pull up, it took me 3 tries to finally make it. 

1b) 3X8 Shoulder Press. Last week I used 65#, tried to go 75#, but after 3 reps, realized that there is no way I am gonna make 24reps in total, so lowered down to 70#. Still felt heavy, have to work more on technique, as I felt my back bending a bit too much back. 

Conditioning

4 rounds for total reps of:

  • In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
  • *Rest 90 seconds after each round (including the final round).
  • -THEN-
  • 400m Run for time (absolutely all out effort).

That was a killer 🙂 first round made 3 OHS, second just one as dropped the bar and it took too long to snatch it back 🙂 3rd round 3 OHS and 4th round I concentrated and made 5 OHS. I think my run of 400m. was fastest that I have ever run 400m., but did not took time, just concentrated on pushing to max.limit. Calves were burning afterwards, which I suppose is a good sign 🙂

Overall, felt really good after training, very high spirits and energized.

TUESDAY

Crossfit Class

Skill: double unders (max. unbroken made in 8mins). Managed to make 37, that is vast improvement from ~20 that I had last week. Still, need to work on that.

WOD

20-15-10 for time:

  • Back Squats 95#.
  • Back Push Press 95#
  • Wallballs 16#
  • Slamballs 15kg
  • RESULT: 15:07min.

Actually I started workout with 115#, because I always take the highest weight prescribed for girls, made back squats, tried to make back push press and failed 3 times in a row. It is just such a weird position to have barbell on the back and obviously I still managed to hurt my neck bone while I learned proper way to land the bar on the back that was a good lesson, but I am still scared of all these back push presses.

Ah…yeah…here comes my bitchy side. There was a couple that came to the class that I haven’t seen before and I assume it was their first time on our box, but obviously not for crossfit. So, here they come, all dressed up from head to toes with Reebok Crossfit, literally: headband, shirt, short, shoes, socks. I even got a bit intimidated by their appearance, as you would think that they would be super good and strong. But the moment when the girl started putting the protection that is usually important when you do bog amount on pull ups and toes to bar so that you would not destroy totally your hands, I began doubting. Why a hell in the world you would need that for back squats and back push press. There is no big friction involved that would tear of you calluses. Not mentioning that calluses actually are good to have as it makes your skin harder, you just have to make sure that they are not too thick 🙂

I was happy when I beat the girl, especially having in mind that I took time to change weights and reset again, it just shows that having all the clothing and equipment does not make you better athlete. And I obviously had a little evil laugh inside me, simply because I don’t like the show off of any sort.

OUTLAW Training

I took like 30min. break just hanging around in a gym and having some snack before I hit the second workout. I am not sure if it is the best idea to put that much at the same time, however, I hope that CF classes usually are higher intensity and Outlaw more concentrated on strength that it will actually work fine. I will see in a month or so how it will affect my overall performance as now it is hard to say.

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. I took 77lbs, tried 95#, but could not snatch, it felt much more hard than  Mondays hang snatch. Maybe because I have never done oly from high boxes. 
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. I took 95# and last set went really hard, could not get first time. 

Strength

*The Back Squats are based off of YOUR THREE REP MAX.

1) 5X5 Back Squats @ 75% – rest 2 minutes. Used 135#, as I did not know what is my max, so just assumed that it should be around 180# if I can front squat 145#. 

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds. Front squat max. I tested last week and it was 145# having myself all the way down, so the weight that I used for training was 113#. That was really hard to make 5th squat up after having 3sec. pause at the bottom. Now I can see why it is called strength training 🙂

Conditioning (this I made much later at night at home, because I felt too tired to do conditioning, especially conditioning that involves burpees, so I made it after coming back from a walk with Nora)

1 minute AMRAP of Jerks @ 225/150#. haha…Obviously there is no way that I could jerk 150#, maybe I could, but I haven’t tried yet, anyways, I would never do that at home, as max. weight that I have is 115# and also because I would need rack for that instead of having to clean in that minute. So, I used 95# and wasn’t even sure if I would be able to jerk that as I felt damn tired after training before and long long walk. Still made 10 jerks, which I felt proud about. 

-then (no break)-

100 Burpees for time. Time cap: 10mins.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute. Obviously no Rope climb as I don’t have it at home, just made burpees. It took me 7:28min, to complete. Last week when I tested my burpees for time, I made 77reps. in 7mins., this time it was 95reps. It all summed up in mot taking rests, because I counted that even if I take 10sec. break each minute, I already loose minimum 1min. of my performance. That is a lot to loose. However, it was really a psychological struggle each time after jump to go back down and make it again. And I do them according to Open of 2012 games requirements, with 6″ jump above your max. reach. 

-then (no break)-

1 minute AMRAP of Jerks. Are you kidding me? After devastating burpees to make jerks again. I was just trying to catch my breath. Then make a clean. And before 1min. was over managed to make 2 jerks. Still, I made them, I though I would not be able. This is what I call pushing to the maximum. A month ago I could not make 95# overhead without great effort and now I do it without any big effort even being fatigued. 

WEDNESDAY

Crossfit Class:

I called this WOD “BLACKBOX POWER”

For Time. Time cap: 40mins. My time: 36:52mins.

  • 100 box jumps 20″
  • 10 front squats 135#
  • 90 release push ups
  • 20 KB push press 35#
  • 80 v-sits
  • 30 toes to bar
  • 70 OH walking lunges 25#
  • 40 Cousins 16#
  • 60 KB swing 35#
  • 50 Deadlift 135#

That was a long long workout with loads of different stuff. I reached my PR on clean. I was sure that I can make 135# front squats and deadlifts, just not sure if I will be able to bring bar to the shoulders. Did it, it was hard, but did not feel like maximum that I could clean. I remember that a month ago I tried to clean 135# and it felt really hard that I though that it would take me at least 3 month to be able to clean that weight, and here you go…it took me a month and starting following Outlaw, at least I believe so 🙂 Most devastating part: making 40 cousins. That is when I started planning how I deal with numbers, because I felt super tired after 15 that I made, so I just decided to break into 5reps and take rest, 5 reps, take rest. That helped a lot, because I could make 5 reps really fast and then having even 10sec. break would bring my power back. Did breaking into parts with KB swings as well:15reps. break, and deadlifts: 10reps. break. I was one of very few that did finish this workout in time cap as most people did not manage to finish it. I assume, lack of stamina.

After this workout, took short break, ate my paleo crunches to get dose of proteins and fats and made Outlaw workout.

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec. Last time when I tested my deadlift it was 255lbs, so I just started from there and took 75% of weight that was 190#.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec. Had no idea what I can bench press, so just assumed that it would be 100#, therefore I bench pressed 75#, 80# and 85#.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.  Obviously I was not able to make more that 3 reps unbroken, max. that I could do was 2 reps and even that using band (smallest one though). However, in the third round I wanted to cry when I had to lock out my elbows to count the rep. Was all swimming in sweat.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec. 95#, hurt my neck boke again, have to learn to land it all the time on shoulder blades. 
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.  Used 26lbs. First took 35lbs, but then changed my mind as I really wanted to make them unbroken. 
1d) 3X10 Reverse Hypers – heavy, rest 30 sec. Used 45lbs plate. Felt really heavy after first 4 reps, but doable with little break.

So, that was my training, pretty intense, but nice. I enjoyed a lot. Can’t wait to see what I will do tomorrow and I know that for Crossfit class on Saturday there will be max. weight for OHS, I hope to make at least 95#, or better cross 100# mark 🙂

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.