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.

 

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29.11.12

I did workout in the morning again. It was super hard to wake up in the morning and get out of bed, especially when I saw that it was snowing at night….I still use my bike, so I had doubts whether I would be able to go with it or not….I turned off alarm and decided to stay in bed…but little guilt was creeping in, because I had french course at 9a.m. and after that I had meeting for help in job search and so….whether I would be going before french class or not go at all….and I already took day off on Monday….Guilt won and I was out of bed, getting ready to go with bike. That was fun and I realized that it is time to start using winter boots, because my feet were frozen…and I need better gloves….other than that, no accidents whatsoever…

I did Outlaw Monday training, which I missed and I loved it.

WOD 121126:

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds. @90#, no misses…went really nice and smooth…concentrated a lot on technique.

I posted video of me doing Snatch@90#. Any critique is welcome….
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds. – @115#. felt too easy…wanted to go higher, because kept over pulling, but at the same time my jerk is far from being nice and perfect….

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.

Result:16:22min. Took long to go from treadmill to crossfit room for bar muscle ups, the to weightlifting room for hang squat clean to thrusters, then again to the treadmill, but overall it was nice workout.

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?