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 –ย 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.

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# ๐Ÿ™‚

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 ๐Ÿ™‚

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? OMGโ€ฆ..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 daysโ€ฆ..I regretted every second of since I started WOD, surprisingly the easiest part were burpsโ€ฆnever though to say that. Did not finish it on time. Got 10 DU after step ups, RX though in the time cap of 20mins.โ€ฆHowever, 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 nowโ€ฆseriously? 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 ๐Ÿ™‚

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 ๐Ÿ™‚

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
60โ€ฒ Burpee Broad Jumps
40 BB Step-Ups 20โ€ณ 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.

WOD 2nd August

So, as I am increasing intensity of my workouts and trying to workout more often, I am a bit worried at the same time if I am ready for that and if I can make it. you know….making two trainings a day and working out 6 times a week might be tiresome. Todays workout showed me some weakness of mine and also proved that it is much harder to push maximum every day than 3 times a week ๐Ÿ™‚

for warm up we had 20 burpees and ย our box challenge which was max. rep of shoulder to overhead – 75lbs. I wanted to make a lot, but made only 28reps and felt disappointed with myself because I know that I can make more than that. But 20 burpees just before that totally sucked my energy ๐Ÿ˜ฆ

WOD1// 8 rounds /Time Cap 20mins.

  • 10KB swing – 53 lbs
  • 10 Toes to bar
  • 30sec. rest
  • Result: 15mins. And I realized that I suck at toes to bar and need to work on that, because I was able to make without rest just first round and then I had to break simply because I was not having good enough grip. I have to be able to make at least 30 of them non stop, so I will try to work on my technique and speed, as I spend too much time getting kipping swing.

WOD2// 8 rounds/ Time cap 20mins.

  • 60m. sprint
  • 5 box jumps – 31″
  • 5 release push ups
  • Rest 30secs.
  • Result: 8:54mins. For this I was not taking 30secs. rest, just time to go to the sprint was enough to recover as it was not that strenuous workout.

Then I was considering whether to do second training or not and decided to skip, come to the gym tomorrow, make my Give them steel training or two and then get back on Saturday for CF class.

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 ๐Ÿ™‚ )
  • 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” ๐Ÿ™‚ 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.ย ย 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 ๐Ÿ™‚

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.ย 

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.ย 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 ๐Ÿ˜›

B]

For time;

Result: 16:59mins.ย 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 ๐Ÿ™‚ I think todays training ย pushed a lot my endurance and I will feel results later.

WOD 17th June

Are you good at double unders?

I am not, so I am glad that last week I decided to tackle that problem and
at least learned how to make single jump, double unders, single, double-unders. I am still not able just to
do double unders without having single jump in between. However, last week, I was happy when I managed to make 20 jumps without stopping. Guess what was the WOD of today? a million double unders….literally…I could choose to make single jumps, but decided to slay this dragon and better not to be the fastest but go with double unders…So, todays WOD:

Time cap 40mins:

  • 500 double unders
  • 1500m row (on 10th difficulty)
  • 150m over hear walking lunges (30lbs)

I did manage to fit into the time cap and made it in 37:37min. walking lunges were super hard after all these jumps and it was raining as crazy and we had to do it outside. Not to mention that I was already soaking wet when I arrived to the gym and obviously did even have a change of socks with me. But, as I always say: “C’est la vie”. I had to make back home anyway in the same pouring rain, so what difference does it make. It is still raining now ๐Ÿ™‚

For a finisher we had:

AMRAP 6 mins.

Result: 3 rounds. Finished just before time finished. Now I am limiting my rest intervals and try to go either unbroken for or rest 5 secs. After making a round, I took like 10-15secs. break. It really makes all the difference. I felt much more energized towards the end than at the beginning. I planned to make other WOD, but the Crossfit room was occupied, so I decided to save my energy for tomorrow training, as I am leaving tomorrow to visit my parents in law, so now I am kind of imitating Crossfit games with my training intensity. I tried to make a back squat yesterday holding Keven on my shoulders, but still not strong enough. Hopefully next week ๐Ÿ™‚ Then I would have reached 180 lbs of live weight. I am able to carry him around though pretty easily now ๐Ÿ™‚

ย 
ย 

Monday mini training marathon

So, today I decided to push to the hardest and have two training of CF, one from my box and the other from internet, following typical 7km bike ride home and adding 400m swim at max effort. it was intense, but I really enjoyed it and I wasn’t that tired. I was checking my time in swimming a bit and have I had made 50m in front crawl style at ~50sec. and 50m. in breaststroke at ~60secs. I haven’t been swimming since winter, so I suppose my time is actually not good at all, but anyways…..

WOD1: AMRAP 11min.

  • 12 Wall Balls (16 lbs)
  • 6 box jump with WB (with ball in hands) (23″)

Result: 8+12 rounds. ย 

WOD2: AMRAP 11min.

  • 6 double KB swing (35lbs each hand)
  • 12 KB squat (same 35 lbs)

Result: 8+1 rounds.

That was WODs of my box. Then I took a short break and made the following WODs

WOD3:

  • 3 sets 3 reps;
  • Back Squat
  • rest 90secs between sets.

Result: 140lbs. Started with 115 lbs for first set, then made 135 lbs next set and 140 lbs last set. I was nice to push myself to go really low and then go up.

WOD 4:

30-20-10 reps;

Result: 13:10min. It took me time to figure out the best arm positioning for this WOD as I have never done power cleans with DB and definitely never done that with 2 of them ๐Ÿ™‚ But once I got it, it went much faster.

I was swimming in my sweat after finishing last WOD, but it was an amazing feeling knowing that I have pushed myself really hard and I felt pleased hearing others calling me a machine :))) I am not, but I would love to become really strong. Since I have moved to Quebec I don’t have that much pictures made with me, but I wanted to inspire my friends who want to workout, but don’t have enough will power or motivation. So, the other day, I took picture and posted it on my Facebook and the response was amazing. Everyone got crazy seeing how fit I became and wish they could do the same ย ๐Ÿ™‚

WOD 14th June

I think today was one of the most physically intense days that I had for a while. Having in mind my bike ride to work that is 17km mostly uphill, I decided to take a Crossfit class after work today. To get to the gym googlemaps were showing 20km and it was definitely an interesting ride and I am glad that I wrote down the streets before leaving, because my iPod map of course decided to drop pin somewhere by itself and erase my route ๐Ÿ™‚ it took me 50mins. to get to the gym and I arrived 15mins. before class started. Obviously, I decided to skip warm-up which included running, as I think 50mins. of intense riding is more that enough for the body to warm up.

Todays training consisted of 2 AMRAP of 15mins:ย 

WOD1:

  • 20 box jumps (decided to go with guys and took 29″ height)
  • 20 wall balls (again, following guys with black ball of 20 lb)
  • 20 burpees
  • 400m rowing (on the hardest scale)
Result: 2+25 rounds.

I told myself that I will start going on heavier equipment from next week, but as there was an opportunity, I decided to try out the 20lb wall ball, having in mind how easily I was doing 16 lb previous trainings. It is definitely harder, but much more rewarding. Regarding box jumps, I have already done 29″ box so it wasn’t that hard and rowing is not a big deal for me.

WOD2:

  • 5 Floor press (95lb)
  • 10 handstand push ups (did pike press)
  • 15 release push ups
  • 10 roll abs
Result: 3+31 rounds

Actually I tried to make 115lb floor press, but as I have done floor press only once before, I think I overestimated myself, because I was not able to lift it ๐Ÿ™‚ So, ended up changing weight to 95lb that was quite doable ๐Ÿ™‚ As for handstand pushups I still need to practise them and I did not feel that I would be able to make them after floor press and even if I would make them first round there was no way I could see myself making them second round. Anyways, my plan is to try to make them tomorrow after training and see how it will go.

After training I still had to get back home and go steep uphill, I have to say that my legs were a bit shaky, but all went fine and it was soooo good to take a long warm shower to release the muscle tension. I wonder what will be tomorrow’s training ๐Ÿ™‚

How I earn all those chocolate goodies :)

I hope you don’t think that I just bake all these desserts and don’t work hard to earn to eat them. Train hard, eat hard ๐Ÿ™‚ Desserts after all are treats and not food, even if they are paleo ๐Ÿ™‚ Having that in mind and having in mind that I have tasted today all of the previously posted desserts, I felt that I have to make a workout, so that I wouldn’t feel that guilty of treating myself too good for no particular reason ๐Ÿ™‚

I picked up an old workout from Bodyrock.tv website and boy oh boy it was nice. My sweat was literally dripping and I don’t remember when it happened to me, probably in Spain when it was super hard and any small workout ended up in a sea of sweat. But now I am in Quebec and it is not hot at all. Workout was 500 rep time challenge:

1. Prisoner Squats โ€“ 50 reps

2. Sit Ups โ€“ 50 reps

3. Forward/Backward Lunge โ€“ 50 reps (25 on each leg)

4. Push Ups โ€“ 50 reps

5. Reptile โ€“ 50 reps (switching legs)

6. Turkish Get Up โ€“ 50 reps (used 10 lb. weight from dumbell)

7. Side V-crunch โ€“ 50 reps (25 on each side)

8. Split Push Ups โ€“ 50 reps ( switching from wide stance push up to close stance push up)

9. Jump Forward And Two Jumps Back โ€“ 50 reps

10. Reversed Plank Knee Tucks โ€“ 50 reps (switching legs)

My time was 26min.17sec. Hardest part: Turkish Get ups, as I have never done them before, so had to work on figuring out proper positioning of the body, so it seemed to take forever to make 50 of them. Really nice workout though.

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 ๐Ÿ™‚ 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 ๐Ÿ™‚ 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 ๐Ÿ™‚

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 ๐Ÿ™‚ if it will be,then I will have some new workout to think of and I think I have a future one ๐Ÿ™‚ I also made some treats, though not sweet enough for Keven, but super easy to make and sweetness is adjustable ๐Ÿ™‚