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.

Crossfit and Rock climbing

Yesterday I went to climb in the gym as this is kind of tradition on Sundays to have breakfast with friends (usually pancakes) and then head to indoor rock climbing gym to burn all those pancakes ๐Ÿ™‚ It was especially fun yesterday, because on Saturday they had a competition, so they changed all the routes and it meant totally new problems to climb. I had a bet with one friend to make the first 20 routes and we both
succeeded. I have to say that I felt much stronger than before. I believe it is related with cross fit training that I just started recently as it is really strength and endurance training, both of them are invaluable in climbing.

Today I head to my Crossfit training and WOD (workout of the day) was:

  • 100 wall balls (I used 12 lb)
  • 100 kettlebell swings (35lb)
  • 100 ring dips (used an elastic band to support myself)
  • 100 abs

My time was 24.50 and time limit was 30 minutes. So, I think I did pretty good job. I really like competing with others as it pushes my limits incredibly. Tomorrow climbing again ๐Ÿ™‚