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.

13.12.12

Some days are harder than the others…today was a hard day for me….so out of energy, not willing to put an effort, complaining inside my head….total disaster…maybe I am tired…I feel I need to learn from this poster some lesson.

WOD 121212:

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

Made @85#. No misses.

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

Made @125#. Easily.

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

all@185#

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

2×120#, 3×125#.

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

2×100#, 3×105#. This time it was much easier than last week though I went heavier.

CONDITIONING:

Skills : AMRAP 60 sec for each station and rest of 60 sec between stations

  • Push up clap
  • Jump Squat
  • V-Sit
  • TOTAL REPS: 130.

WOD #1 :
6 Rounds

  • 20 m Broad Jump
  • 5 Power Cleans@50kg
  • 5 Push Jerk@50kg
  • TIME: 10:17min.
  • Totally sucked at it. Did not feel at all as jumping and BBG before took all my energy without even noticing. I feel like I need a drink today 🙂

8.12.12 and Ring Muscle-Ups


I forgot to write down or download Outlaw workout today, so I was left with no workout from Outlaw, just did Blackbox WOD. I intended to reach snatch 1 RM max., but stayed at the same 110#. However, these 110# now become everyday thing rather than something hard to achieve, which means that soon I should pass this limit.

Skills : Score = 6RM
6 Front squats @ Max
Time cap = 8 minutes
Result: 80kg. Intended to do 85kg, but after 4 reps I could not continue. However, 80kg=176# 🙂

WOD : 2 Rounds
30 Mountain climbers
15 Db Sotts press @15#

3 Rounds
20 V-Sit tuck
10 Toes to bar

4 Rounds
10 Burpees over the bar
5 Sumo deadlift @100kg
RESULT: 9:39mins. I consider this easy workout, hardest part was simply to keep doing those burpees, but other than than….I almost did not need to rest.

Finisher:
for 15mins:
1min. plank
20 abs in a minute
That was nice workout. I could feel my abs a bit burning, but did not find it difficult. Somehow felt super strong today.

After that I was helping my team mate with HSPU and Muscle Ups progressions, because we signed up for the competition. My first competition:
https://lusine.zenplanner.com/zenplanner/portal/event.cfm?EventId=23788FCD-6CB1-4716-97A8-8627B3EE14B3
Feel super excited about that! However, there is job to be done and my biggest concern so far were muscle ups. And I got them! TODAY. my first muscle ups, totally unexpected, could not be happier…Made one, went to anounce all my friends….came back…made second one to be sure that I actually got this. I do! How cool is that? I call is my 9 months of crossfit “baby”. It took me 9 months to be able to make first muscle ups. But I know that now it will become easier and easier, because if I get something once, then I keep just adding volume.
It’s such a nice feeling….I think I`m gonna make Double layer fudge to celebrate that 🙂

6.12.12

Today I managed to get to the gym before 7a.m. never have been there that early, but I had to do it because I had my last french class at 9a.m. Yep…my french classes are finished, I got my evaluation and I did pretty well. Suprisingly I got highest mark possible on writting, second highest on reading comprehension and talking. Overall, I am really happy with the results.

So, today I made wednesdays Outlaw training.

WOD 121128:

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

Made@90#. Went smooth and easy, no misses, felt energized.

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

Made@125#. higher than 75%, but 115# seems like children weight.

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

155/175/175/180#

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.

115/115/115/120
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

95/95/95/100 (missed last rep, just could not press out)

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Did running: 3:49min/3:33min/3:22min. +50 burpees

5.12.12 & new PR

I did it yesterdays Outlaw WOD today and todays will do tomorrow as finally I don’t feel sick, which happened to me yesterday.
Intended to cover some of Saturday with 1RM snatch and 1 RM front Squat. Had idea to do C&J as well, but changed my mind due to the lack of time.

1RM snatch stays the same: 110#
1RM Front Squat: 203# (90kg+5#) – 17# PR since 6th October!!!

Super happy about that….did not expect it, especially having in mind that I did not feel that strong at all.
so…

WOD 121204:

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO

100# (missed third snatch)/ 3×95#/ 3×100# (even though I don’t improve weights in snatch, I feel much much stronger…100# seems like nothing for the first 2 positions, a bit sketchy with 3rd one, that’s way did not go higher).
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

125/125 (missed last clean)/2×120/125/2×130 (again…to clean 130# first two positions was super easy, was worried about my jerk, but decided to be firm and directly go under bar, without hesitations. That worked.

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

Based on 230#.  1×8@160#, 1×5@185#, 1×3@195#, 3×2@205#.

Smooth.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

Based on 200#! 140# Front Squats went smooth and easy, went all possible way down.

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

Did not do as ran out of time. Had to go really fast to the meeting that I was already late to. Thanks to my friend from box, I got a lift and wasn’t late!

Overall, very nice day….

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?

 

recap….

Oh….wow…it’s been long time since I have been blogging, two months….and it’s not that I haven’t been training or cooking or learning something….I have been doing all of it and even more and that might be the reason why I did not have that much time to blog or I just did not force myself enough…But I am back and I have what to share….

Training:

Since my September training, I did improve on my olympic lifts and lost it again :))))

My snatch is still the same: 115#, but I got 145# on clean and jerk and 150# on clean. Now I totally lost my jerk and I am very unwilling to do it and I have hit so many times my chest while cleaning that sometimes I just back up, even though I know that I can actually hit big numbers. I am just scared and have to work work with it….

My Front Squat increased to 186# last time when I checked, my Back Squat is 230#, My 5RM OHS is 120# and max. 130#. Bench press:165#. I have to say that I feel much more comfortable working with strength exercises than barbell….Maybe because in strength you have less chances to be hurt :)))

I still don’t have my muscle up, but it is very close….I am able to make few chest-to-bar, but I can’t connect them….I still work on my bar muscle-up and kipping toes to bar…

My endurance increased a lot, probably because I do Outlaw training minimum 4 times a week, usually 5 and then I do box workouts about 3 times a week, ideally after Outlaw workout. So, I work out 5-6 times a week, on average 2 hours a day 🙂

All in all, I am moving forward towards my goal but it is far from being accomplished. Even though usually I dominate in my box and almost always hit leader board, I am far from that when I check how others are doing in Outlaw. It’s like two different worlds that I live in…In one most of the time I feel like looser (except conditioning and sometimes strength part) in the other I am leader 🙂 I need both of them….

French:

My course is going really well….I have improved my french a lot and now feel quite comfortable using it every day. I started talking with Keven in french as well, at least 50% of the time 🙂 It also includes course on job search, so we are writing our CV, motivation letter and preparing for interviews in french and getting to know Quebec job market.

Cooking:

This obviously will require separate post, but I have been trying out some new recipes. Obviously desserts are a must, but I do have some food recipes up in my sleeve.

Nora:

My little Nora became already a bog dog and started her first heat. Now she is much more calmer and we gonna start doing some training courses with her. She already knows a lot of commands that I have taught her, but I want to have it perfect and maybe participate in competitions some day, so I want to make sure that I put all effort in training my dog, especially because she will be around us at least 10 years and will see our children growing 🙂 Here is the picture of her getting ready for winter 🙂

WOD 15th June

I have been eating loads of sunflower butter fudge. First of all, because it is super delicious ad secondly, because my body is craving for fats. Literally, I need fats:) I had period of all different nut butters, then all different dessert making and now stuck with fudge. I just open freezer and pop
some into my mouth, as this is the only food that I would have that would not mwke me feel heavy after one hour intense biking almost all the time up. Then I would have some carbs as breakfast, usually some orange and wait until lunch with tuna salad that i am still not bored with 🙂
So, today I had my second Crossfit training in 24 hours and I definitely wasn’t feeling very enthusiastic about that when I woke up, but after morning coffee and smoothy with kale I was good to mount my bike and make thosr 8km till my gym🙂 i had to take training today as saturday and sunday cf gym is closed to finish up renovatiob, so Monday training will be in renewed shiny gym:)
I took picture of WOD and we had 45mins. to complete 10 rounds.

The best result before was 7 rounds, so my goal was at best to complete all 10 rounds or at least to beat 7 round limit set by someone. I ended up with 9+30 rounds. So close to finish, just missed couple minutes 🙂 for most people hard part was first 2 exercises, but i find th relatively easy as i have done plenty of those during my capoeira training back in Lithuania and climbing background
Also helps a lot. Most time took to make burpee box jump, and I just made regular box (could still feel my legs bit shakey from previous day biking and 29″ box jumps). For jump squats I took 35lb and for walking lunges had 25-35lb dumbells in each arm(depending which were closer to get, so kept switching). All in all, it was intense workout, had my sweat dripping, but it was not that strenght draining. Tomorrow gonna have my first outside climbing in Quebec, but scary, but exciting. Next CF training on Monday 🙂

Nora in the house

Thursday finally we could take our american bully puppy home. We decided to name her Nora, because this name sounds calm and light. It comes from Eleonora, which means light and also in Lithuanian “nor as” means “a wish”. So, she is our little wish 🙂

I know it might sound very sided but besides being super cute, she is extremely intelligent and obedient. Seriously….I had many dogs, well, at least few dogs and raised them, but this baby girl is just a star. We had no troubles with her the first night. Keven simply stayed a bit with her, then covered her with his t-shirt, placed her plush toy on her back and she was sleeping all night with no problems. On friday I was staying at home with her, teaching her to be alone in her territory. She is peeing just on the newspaper, even though she was not house trained, she already responds to her name and to the command “sit”. I can’t wait to see how it will go on, but as for the first two days I would say that she is a dream dog of every dog owner, definitely ours 🙂 It brings so much joy just having a dog around and I am very happy to have one now and I hope that she will be an excellent example of her breed and a proof that it’s not the breed that we have to be afraid of, but irresponsible owners. This is what we are trying to teach Keven’s parents, because they were super scared when we said that we are gonna get a pit bull puppy, because they heard that they are dangerous and so on, so they made an assumptions that our dog also will be dangerous. However, they already softened  and maybe they will even meet Nora tomorrow 🙂