WODs 20th August

Todays WOD at the gym was a killer cardio strength training of which last part was most brutal 🙂

Time cap: 35mins. Made it in 26:37mins.

  • 60 box jumps (23″)
  • 2 rounds of:
  • -12 thrusters (95lbs)
  • -24 slam ball (10kg)
  • 40 box jumps
  • 3 rounds of:
  • – 6 Jumping deadlifts (95lbs)
  • – 12 pull ups
  • 20 box jumps
  • 4 rounds of:
  • – 3 clean and jerk (95lbs)
  • – 6 burpees (tuck) that tuck was a real killer 🙂

Then I did some stretching and some rowing. Thought about doing second training, but did not feel ready. Decided to check the Front Squat maximum with bottom rock position. Got 145lbs. Tried 155lbs, could not stand up, then tried 150lbs, still could not stand up, so left with 145lbs that would be around my body weight.

Then in the evening decided to make Outlaws training at home, which is not most convenient as I have very limited variation of barbell weights that would be: 25#, 35#, 55#, 65#, 85#, 95#, 115#, so have to go around with what I got. It was hard training 🙂

BB Gymnastics

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes. – Tried to make with 85lbs, but could not get hang snatch and I am scared to drop barbell down as the floors are wooden and we are renting apartment, so stuck with 65lbs.

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total. Made 85lbs, 95lbs, 85lbs. 

3)  1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes. Used 95lbs. 

4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total. Tried 3 times with 115lbs and missed. I am sure that in gym I would have made it pretty easily, but at home there is no dropping from top, so just sucked my pride in and moved to next part. 

Strength

1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec. 65lbs. 

Conditioning

Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).

As I don’t like running, this is what I chose and decided to invite Keven for a run, especially because he used to run a lot. I made 4km in 20mins, which I consider to be improvement since my last long distance running which was 3miles and took me 28:22min, so it means that I run faster, even though I don’t run, except in WODs. 

 

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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 🙂

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 🙂 Then I would have reached 180 lbs of live weight. I am able to carry him around though pretty easily now 🙂

 
 

WOD 30 April and new favourite post-WOD meal

Today I finally went to Crossfit training after not being there for more than a week as I have been feeling not good all the time. And despite of my best wishes to work out as much as possible I haven/t done anything since Tuesday as everyday I was waking up with running nose and/or big headache. I was supposed to go to training on Saturday, but since waking up all I could think off was where I could hide my head that it would stop hurting. I could not figure out what was causing the headache, maybe because I tried to take tylenol previous days, so I decided not to take it anymore. I don’t know, maybe because I am cleaning my body from all possible additives and chemicals, it is also refusing to accept medicine or is actually showing to me that this medicine is no good for me. Anyhow, I did not have any headache on Sunday and this morning so I was more that happy to go to workout. I have to say that even warm up seemed hard for me and I needed to catch a breath 🙂 (3 round of 10squats, 10 push ups, 10 burpees).

Todays workout was 2 parts, first AMRAP challenge of 26 mins.:

  • 15 front squat (mine was 85 lbs)
  • 10 push ups
  • 5 power press (same 85 lbs)
  • 20 abdos (arms on cheats)
It was really hard to do front squats and power press…I think it was a first time I was doing front squats, so I am sure that my ass and my thighs  will hurt a lot tomorrow. Obviously, I could take less weight and make more rounds, but I decided to be slow this time and not so ambitious, so my result was 5 rounds. I have shamefully admit that I was not pushing to my limits, especially when after finishing 5th round I saw that there is 20sec. left and I decided not to start new round. Not very typical for me, but hey…sometimes we all feel weak 🙂
For the finish we had time challenge of 2 rounds of:
  • 20 knees to elbows  (that was killing my skin, especially after 50 pull ups)
  • 30 russian twists (16 lbs).
Got back to the game and finished this challenge at 3:41min.

After that I had the best post-WOD meal ever that consisted of egg white “crepe” dusted with cinnamon and Sweet Potatoes Chews. I got the recipe of Sweet potatoes Chews from Whole9 website and it is so delicious that I could eat that all the time :)))

Here comes the recipe:

Ingredients:

  • Sweet potatoes (I had 2 big one, so I used them)
  • cinnamon
  • coconut oil.
Process:
preheat the oven to 325F and bake sweet potatoes on the baking sheet or aluminium foil for about an hour or until it is soft and you can easily take off the skin. Let it cool down in the oven until you decide to proceed. You can even leave overnight. Once ready, peel the potatoes, the skin should go off with fingers, work the hard parts with knife. Slice the potatoes and cut about 1/2cm thick. Arrange on the baking sheet and brush with melted coconut oil. Dust generously with cinnamon. bake at 350 for about an hour. Half way through and turn them around and dusted more with cinnamon. Pack them in Ziploc bags or covered glass storage containers.  Combine for post WOD meal with some easily digestible proteins, like chicken, egg whites or salmon 🙂
This is super yummi and better to keep away from the eyes if you want it to last :))))