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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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.

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.

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 🙂 Desserts after all are treats and not food, even if they are paleo 🙂 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 🙂

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 – 50 reps

2. Sit Ups – 50 reps

3. Forward/Backward Lunge – 50 reps (25 on each leg)

4. Push Ups – 50 reps

5. Reptile – 50 reps (switching legs)

6. Turkish Get Up – 50 reps (used 10 lb. weight from dumbell)

7. Side V-crunch – 50 reps (25 on each side)

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

9. Jump Forward And Two Jumps Back – 50 reps

10. Reversed Plank Knee Tucks – 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.

Home WOD1

Few days ago I was browsing on web about pale and crossfit and came across http://michaelashcroft.net/blog/ where he posted 2 week Crossfit beginners program that you can also download. It is perfect for me, cause then I have structured plan for workouts at home. I have skipped my todays workout because I was feeling sick and because of the hell outside, so I was feeling bad about that and still wanted to do something about it. Then I remember this pdf file that I downloaded, so I just grabbed day1 workout and made it, my time was 7:19min. It felt good to workout!

I hope I won’t get caught in crime if I will share the program here. I give all the credits to Michael Ashroft of Crossfit Victoria and I just think that it is a wonderful guideline for workouts at home.

So here it is:

Day 1

3 rounds for time of:

Day 2

Tabata intervals (8 rounds of 20 secs work/10 secs rest) of the following:

Day 3

5 rounds for time of:

  • 10 tuck jumps
  • 15 back extensions

Day 4

Rest. Practice something you suck at – like handstands or cartwheels.

Day 5

2 rounds of:

  • Run 400m
  • 50 lunges (25 each leg)

Day 6

100 pushups for time.

Day 7

4 rounds for time of:

  • 15 burpees
  • 25 squats
  • 35 situps

Day 8

Rest. Again, practice something you’re crap at doing.

Day 9

Get yourself outdoors on this one. Go and find a local park or somewhere else you can stretch your legs. Grass is preferable.

3 rounds for time of:

  • Sprint 50m
  • 10 burpees
  • Sprint 50m
  • 10 situps
  • Sprint 50m
  • 10 squats

If you take any break during the sets of 10, sprint 400m as incentive not to do it next time.

Day 10

3 rounds for time of:

  • 20 tuck jumps
  • 30 situps

Day 11

100 burpees for time.
If you whined when your read that, do 150 burpees instead.

Day 12

Rest. Read something insightful that makes you think.

Day 13

5 rounds for time of:

  • 20 burpees
  • 15 squats
  • 10 situps

Day 14

You’re almost through two weeks worth! Run 5km for time. Enjoy it. Well…try to anyway.

Day 15

Last day! A special treat. Tabata intervals (see Day 2) of:

  • Burpees
  • Situps
  • Squats
  • Pushups

Day 16

Rest!!!