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 – 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.

9.12.12

Image

Today was supposed to be my day off, but my team member offered me to do a workout with her and as I know that she need to learn to push harder and to work faster, I could not resist. However, I came to gym just to do that WOD and nothing else, to let myself rest properly.

The WOD that we decided to do was posted on official crossfit website last Saturday and even though there are different weights for girls (95#/75#), we decided to take up challenge and make it with guys weights. That was challenging, however, it was more challenging for the different exercises than I imagined. I really struggled with overhead squats and back squats and front squats. Melissa also forgot to write on the board 20 Push press@95#, so we made 380reps instead of 400reps.

My time was 32:10mins and Melissa’s 43:45mins. Here is the WOD:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

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? OMG…..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 days…..I regretted every second of since I started WOD, surprisingly the easiest part were burps…never though to say that. Did not finish it on time. Got 10 DU after step ups, RX though in the time cap of 20mins.…However, 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 now…seriously? 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 🙂

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 🙂

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
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 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.

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?

 

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 😉

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.

What’s on this week and my new classes

 

Yesterday when I was in a gym, I found out that for September there will be free classes in gymnastic, strongmen and weight lifting, so I got all really excited about that, especially because I was complaining all the time about my lack of technique. Seems like my complains were heard of in some sense and I will have a chance to improve. But that also means, that it will be much more pressure for me to handle all the training, dividing time for extra classes, outlaw training and regular crossfit classes, plus I decided from this week on to add some skill work to my part. I took this idea from one blogger from Denmark and hopefully it will make me stronger. She is doing that every week, I believe since the beginning of the year, so I will copycat it, as before Crossfit I had no idea about training and now I want to get as strong as possible to have a good appearance in the Open, then hopefully regionals and then, if I will be really really good and strong….who knows…maybe The Games. But for now, I will just do all that is in my power to get myself as good as it gets.

Weekly skill plan looks  like that:

  weekly goal
Butterfly pull-ups 60
MU (banded or not) 25
Bar MU (banded or not) 25
T2B 60
HSPU 25
Strict Pull-Ups 30
Dips/ring dips 60
Push-ups 90
Sit-ups 90
Back ext. 90
DB presses 25
DU x 50 reps 6
Handstand walk 50” 3
Pistols 30
Kipping C2B PU 10
Handstand 3mins.
Run 5km
Swim 2km
Burpees 100

And….today is Thursday and I still have tone left to do and I don’t know how I will incorporate swimming, but I will try though. As for my past training days, they were nice. Monday workout I already posted, so you know how it went with “Diane”. Tuesday I had my Outlaw training and started working on my skills, which I will post here to make sure I am following up myself 🙂 For Outlaw I had to establish a 1RM Back Squat, which ended up being 185#. I tried couple time 205#, but went too much down and could not get up. I could count it, if I would not care about making sure that my ass is below my knees 🙂 But I did take “a walk” with 245# :).

Conditioning part was:

1. 1 minute max. effort (ME) burpees: 22

2. 1 attempt ME unbroken Muscle Ups: 2 (with band and it was super hard to connect them)

3. Run 1 Mile: 7:25min. (Yey….my new record…I get faster and faster each time when I run, but I usually don’t run, so it’s bad).

Yesterday I had my Crossfit training and Outlaw Training. This time I decided to make Outlaw training before, because it always require so much strength that I don’t have anymore if I make Crossfit class before.

Outlaw training Tuesday:

Strength
  • 15 minutes to establish a 1RM Bench Press. Made 150#, which is my body weight, so it is highest weight so far that I pushed with my arms. Super happy about that. Though it was a funny process. Because I reached 135lbs in first 5mins. and then just strugled to get more weight and kept failing. Tried to take longer breaks, nothing worked. One minute left, gave last chance with 140#. Took deep breath, concentrated and got it. Got super excited, took 145# and made it, then took 150# and made it. I went overtime though, but that’s not that important. For first time I used my climbing breathing and concentration technique for weightlifting and it worked!
  • 15 minutes to establish a 1RM Weighted Strict Pullup. Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.Made 35# with 15# vest and weights added all around. Tried to get 50#, but failed 🙂
Conditioning
Row 2k: 8:11min. that’s great, because I aimed to be less than 8:15min. Worked a lot with experimenting different stuff to see how it affects the speed, such as: speed of pulling, speed of returning, hand position, leaning back angle.  Last time when I rowed a month ago it was 8:26min, so this is my new record.
For Crossfit class  we had broad jump skills to make that was to jump 30m. in least jumps possible. I made it in 14 jumps. Some guy made it in 11!!!! how is that possible? 🙂
Then there was bloody WOD that tore of skin of my pinky and middle finger, because of snatches. It was hard workout, very hard mentally to keep going and not to stop, but I made it and made it in time cap which was 25mins and that was what pushed me through the last round (clock on my side with seconds piling and minutes changing closer and closer to 25min) 🙂
20-10-20-10 reps of:
  • box jumps 60cm/~24″
  • slamboat rope
  • Push press@75#
  • Power Snatch@75#

I almost wanted to cry, but I learned to make 10 push press in a row pretty well and to make 5 snatches unbroken and really fast, so that was good practise day.

Today was supposed to be my rest day, but I went for gymnastics class as I mentioned at the beginning, because I just want to take all that I can. I got to practise muscle up swing, which I never knew exactly how to make and also some handstand of the wall and some nice warm up exercises. That was super nice and inspiring 🙂

Week of Cross training

I decided to switch to training 6 times a week and basically I had kind of training all the days. I have my crossfit training classes 3 times a week and had a big dilemma whether I should pay more and get unlimited classes, but then again, I can come to the gym any time and make my own training, plus I do have some weights at home, so I decided to experiment so far and see how it will be going. I have been doing some workouts from “Give them Cold Steel“, also taking a look at “Outlaws” and still checking “Gymnastics WOD”. I am still all over the place,because can’t decide which I want to follow as you can’t make everything. “Give the Cold steel” is followed by Michele Letendre which placed first in regionals of my side of the world, so I am interested in comparing myself with her and see where I stand. On the other hand, Elisabeth Akinwale is being coached by “Outlaws” and she did an amazing job in the games, so I am inclined to follow whoever is the strongest. I would like to have a real coach, but I don’t have money for that, so I will just try to figure out the best way to deal with my training and see where it will lead. If I would pass to regionals next year, then I still would have time to get some serious coach and hopefully correct my weaknesses.

As for the week: Monday, Tuesday, Wednesday went to my Crossfit training, Thursday made training from other box in Quebec, because I wanted to compare myself with them and then went for endurance swimming at night (5min. swim, 2:30rest; 6min. swim, 3min rest, 7min. swim), Friday I made endurance training from Crossfit.com that included running (10x400m. run with 2 min. break in between), Saturday I went for a long hike with my dog and learning snatch technique and today I made Annie (50-40-30-20-10 double unders and sit-ups. Time: 12:40min. Have to cut it in half 🙂 )

I don’t remember what was the training on Monday, though I do remember one part of it, it was:

  • 50 pull ups
  • 50 push ups
  • 400m run
  • I don’t remember what was the time cap, but I know that I made 2 rounds and that my palm were destroyed 🙂 I am working on my butterfly kipping which is so much faster than regular kipping, though I still have to work on making sure that my chin is over the bar. My goal is to be able to make 30 in a row without stopping, as for now I am at around 15, so loads of room to improve.

Tuesdays warm-up was 10min. of double unders and I finally managed to connect double unders and not to have single in between. I was so so happy when I finally got it, because now it is just about increasing number of repetitions rather than learning how to make it.

Tuesday WOD (time cap 30min), my time 17:16

  • 30 KB squats (53lbs)
  • 15 HSPU (for the red we had to make them on parallette, but I am not there yet, so made hand on the ground). It was first time that I was making so many HSPU in a row and I made them kipping, which was a great practise, glad that learned kipping HSPU on Saturday 🙂
  • 10 Toes to Bar  (still working on kipping technique of Toes to bar, still not there yet)
  • 20 KB Squats
  • 15 HSPU
  • 20 T2B
  • 10 KB Squats
  • 15 HSPU
  • 30 T2B

That was a challenging workout, especially last round of HSPU, I had really concentrate and push myself.

Wednesday WOD1 was called “No escape” and I really pushed my strength abilities with time cap 30mins. I did not finished on time, felt short last 30m. :

12-9-6 of:

  • Thrusters (115lbs). My max. power clean before was 115lbs, and now I had to clean in, squat and go overhead. It was super hard, like really hard, I could make one rep at a time. The after first 12, the next ones I was doing with 105lbs, because it was so hard and my technique sucks 🙂
  • Release burpees
  • Pull ups
  • 60m. dumbbell snatch lunges (30lbs each hand). These lunges were draining psychologically. It was really hard to keep hand overhead and I could not lunge more than 15m. at one shot. 

Even If I hadn’t finished this workout in time, I was really happy that I made those 115lbs thrusters and when I was pushing a lot with lunges.

Then little short WOD2 for finisher (AMRAP 6min):

  • 12 box jumps (26″)
  • 6 power snatch (75lbs)
  • 60m. shuttle sprint

I made 3 rounds, just because I love box jumps, and 75lbs is not heavy weight for snatches, so I could make all 6 in one shot.

Thursday WOD I took from other box, because the result were already published, so I had what to compare myself with and I did really good 🙂

8 rounds of:

  • 10 OHS (55lbs), could have gone heavier, but wanted to work on my technique rather than heavy pushing.
  • 15 release push ups
  • 20 V-sits
  • My time 15:36, so I beat their fastest in 20secs. 🙂 I know it is vanity, but I like to compete and compare myself. How else we gonna improve? 🙂

Tomorrow heading to the gym, planning to make Diane after training if there won’t be HSPU involved in WOD and to work on ring and/or bar muscle ups.

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 🙂

for warm up we had 20 burpees and  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 😦

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 🙂 )
  • 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.