12.12.12

I did not have time to post my training results yesterday and actualy they were not so great, I was feeling quite fatigued and weak. I did outlaw training and then group wod.

Outlaw
WOD 121211:
BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO

2×95#. Was a bit pressing out on third snatch, so dropped weight to be more smooth to 2×90#. Last set did @100#, but missed on 1st second snatch an on second-3rd snatch. I found this exercise super tiring.
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

totally fucked up. My lower back was hurting, i had mh ex. Oly coach next to me training ( when I took free Oly classes back in September). My last pull was horrible all the times, did not do anythig heavier than last week, stayed all time with 120# and still felt weak as f..ck.

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
thats a funny exercise and hard. Have tou ever tried to walk in squat backwards with barbell over you head? πŸ™‚ did 2×65# and 1×75#

3b) 3X5 Push Press – heaviest possible, rest 60 sec.
did all at 115#. Probably could have gone higher, but with was scared to fail last reps, especially after jot doing so well on cleans before.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)β€”it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

made 2×155# and 1×165#. holly crap that felt heavy, especially for 10reps in a row. I did strength training after making group wod, so that really made me een weaker as usual.

Directly after BBG I made group wod and I felt realy demotyvated even to start. No energy at all. And for RX I had to make chest to bar, it did not workout, i would get chest to bar one out of 3-4, so after while I just startwd making regular pull ups. Here is the wod:
2 rounds of:
15 thrusters@75#
10 burpee box jumps@60cm
15 KB taters@35#
10 BBJ@60cm
15 K2E
10 BBJ@60cm
15 pull ups
10 BBJ@60cm
Time:18:48min.

It’s not bad time, but I was still very disappointed by myself by not bein able to pull those chest to bar pull ups.

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9.12.12

Image

Today was supposed to be my day off, but my team member offered me to do a workout with her and as I know that she need to learn to push harder and to work faster, I could not resist. However, I came to gym just to do that WOD and nothing else, to let myself rest properly.

The WOD that we decided to do was posted on official crossfit website last Saturday and even though there are different weights for girls (95#/75#), we decided to take up challenge and make it with guys weights. That was challenging, however, it was more challenging for the different exercises than I imagined. I really struggled with overhead squats and back squats and front squats. Melissa also forgot to write on the board 20 Push press@95#, so we made 380reps instead of 400reps.

My time was 32:10mins and Melissa’s 43:45mins. Here is the WOD:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

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# πŸ™‚

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 πŸ™‚

WODs “6×6” and “Tears of a Spider Monkey”

In my Crossfit class today I was alone. It kind of sucks…why? Because I already train alone when I do Outlaw training, so it is nice to have 3 times a week with whom to compete with and being alone is not pushing enough, especially knowing that I will have to do another training afterwards.

However, today there was a skill part that concentrated of OHS: 6x5reps@max. Yey….Remember when I wrote that I would like to get to 100#, so guess what? I got 110#, made two rounds with 50kg/110lbs. If it would have been 1rep@max, would have even got higher, but still very happy with result. Just few weeks in a Crossfit class WOD I could not make 85# OHS and now got 110#. That is a huge step forward. However, I could not snatch that weight, used racks to get on shoulders and then back push pressed. After more that a week of Outlaw snatches and cleans I my shoulder power is totally exhausted.

The WOD that I did after OHS I called “6×6” and it was time challenge:

6 rounds of:

  • 6 power cleans @95# (though made first round 110#)
  • 6 push jerks @95# (that is when I switched from 110# to 95# cause just could not jerk properly, totally ridiculous shape, though 95# went easily)
  • 30m. KB waiter walk (Left) @35#
  • 30m. KB waiter walk (right) @35#
  • 6 snatch deadlift@95# Β (this really helped to concentrate on keeping back perfectly straight)
  • 6 slamballs @10kg
  • RESULT:20:24min.

After this WOD, I took little rest, ate apple to get some carbs to refuel myself and some crunch bars that I took from home and obviously made myself. Then, I decided to make strength workout from Outlaw which was:

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 75%. As my max. front squat is 145#, 75% was 110#. Isn’t it funny that everything today goes around same number: 110# πŸ™‚

I was also supposed to test my max. snatch and clean and jerk, but I decided not to do that. First of all, did not feel fresh, second, because my jerk anyways sucks and I know that I would be weaker than I would like to be and it would just make me frustrated. So, skipped that part and decided to make conditioning part later today, which happened to be 10p.m. and I made it at home. The most gruesome part is that this WOD looks really innocent and easy to tackle, but after reading all the comments, I saw that it won’t be peace of cake and actually I was all in sweat after finishing it….There is no need for sauna πŸ˜€ And after taking shower my knees were burning…probably 140 OHS makes gives pretty damn pressure on knees and I start wishing to have Oly shoes instead of minimalist running shoes for this type of WODs.

So….“Tears of a Spider Monkey

Refer toΒ 120114

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs

It took me 26:17min. to complete it. I am sure I could have completed it faster, but I decided to break it into 10s so that I would not feel weak in Β the middle and it paid of. I did not have to break up in smaller parts and always managed to have 10reps. unbroken, but my shoulder were burning and my left hand thumb got numb after 4 rounds while making OHS. no idea why though…Maybe I am pressing so nerve or something like that.

Overall, it was nice day of training. Tomorrow I am resting!

WOD11th June

Today it happened to be a class “girls only”. I am not big fan when it happens to be only girls, probably because I am used to compete more with guys. Anyways, I decided that from next week I am gonna change my KB to 53 lbs and my wall ball to the black one (20 lb), it’s time to move forward and push my physical limits even more. Β However, I have to say that I really enjoyed todays workout, as it was full body workout.

WOD1 (time challenge)Β 

  • 400m run
  • 3 rounds of:
  • – 10 wall balls (16lb)
  • 20 KB swing (35 lb)
  • 30 push ups
  • 40 air squats
  • 50 abdos
  • 400 m run

My time was exactly 18mins. I was thinking about taking 53 lbs kettle bell , but then I though maybe I won’t be able to Β make all 50 reps of swings, so stuck with 35 lb. next time πŸ™‚ But you know what, I was worried today when I was going with Nora to buy her food if it will be complicated to carry her food bag and lead her at the same time. Apparently, 30 lb dog food bag is peace of cake, I simply forgot with what weights I deal with during WODs πŸ™‚ That was such a nice feeling to carry this bag as if it would be just a little tiny bag of 2 lb πŸ™‚

WOD2 was AMRAP of 8mins:

  • 10 thrusters (35 lb)
  • 10 burpees
  • 10 v-sits
  • 60m sprint

My score was 3:30 rounds πŸ™‚

I can show of saying that I finished both WODs first, but actually it means nothing, because everyone is doing their best and not everyone is born strong or have been doing sports for a long time. I know how hard it is for girls to become strong, that is why I never feel great when I am better than other girls, because they push themselves to the maximum and it is all that counts.

Get the bike out and ride

Sunday I was going to climbing gym and I decided to use the bike that we found in Keven’s parents garage. We had it since winter but I was a bit hesitant to try it as the stuff where I usually go are pretty far away and I was scared to get stuck with broken bike. But Sunday I took it out and it was awesome, except the fact that the seat was super low (Keven style) and my knees started complaining in 5mins. I miss my bike back in Lithuania which was super comfortable, I used to go everywhere with bike: university, work, volunteering, climbing, go out…on average I was doing around 50km a day. In Barcelona I was using public bicycle system which is cheap and pretty awesome: you pay like 30euros a year and you can use public bicycles with your magnetic card. Downside: sometimes bikes are broken, sometimes stations are too full and you can’t place a bike (you got 30mins. for free and then you get charged sth. or you place bike and can take the other one in 10mins). So, I used to go around with bike in Barcelona as well. It is such an amazing feeling to ride a bike, it brings me so much joy.
Having all these positive emotions Despite weather forecast (rain) decided to take a bike yesterday to ride to my work. It is 17km from my home, in other words, a bit of a ride in one go. It was raining eventually, but rain was my least concern:) obviously, I managed to get lost, because of my all adventurous spirit to take new routes πŸ™‚ That’s nothing πŸ™‚ what I did not take into account was that 2/3 of my road to work is going up, I had to climb up 3 HUGE hills that were really taking my breath away. So, I did not care about rain, just how to go up that f…ing hill. The only consolation was the though that on the way back I will be going down those hills πŸ™‚ I left home at the same time as I leave for a bus and arrived on time as I did not have to way for transit bus. It took me 1h 15mins. to arrive to my work and to come back was way faster – 57mins and 35km made. Quite a workout of a day :)Still, I would like to make it faster, but the problem is that even with higher seat it really hurted my knees to go with this bike. no idea why as usually I never had problem with knees riding a bike except once when I took spinning class πŸ™‚ Is it problem of bike or of me???
I am thinkin about getting proper bike, as probably we will stay in Canada at least few years, so why not to get a good enjoyable bike? I am also thinking of making some bike rides this summer, don’t plan to get super fast bike for that, but I believe it would be great experience, so should check for that. I would love to make triathlon, but my “love” for running is definitely stopping me. Anyhow, if you got a bike, take it out and go for a ride. Today. Feel the joy of life. Enjoy the wind. Work those muscles. Life is an amazing opportunity for experience and our bodies are incredible instruments given to us to enjoy this life.

WOD 21st of May

There we two things that I was hoping heading to CF training today: no running (got lucky, only 400m. as part of warm up) and no pull ups, as my hands are still destroyed (not so lucky as you can see from picture of todays WODs.

20120521-231210.jpg

For first WOD we had to make muscle
Ups and I am still really not able to make them all alone, however instead of alternative (3 pull ups& 3 rings rows for 1 muscle up), I decided to train my muscle memory and do muscle ups with elastic band. A guy from gym showed me some time ago when I intended and failed to make full muscle up before training. I have been thinking lately that I should work on my ring dips (still not able make without elastic band), but it just stayed in my head. Anyhow, I managed to pull those muscle ups and was really glad about that, even though it require enormous amount of energy. Obviously, pull ups and toes to bar destroyed my skin even more (for good, I think).

My end result of WOD1 was 20 double unders that I managed to make after completing all exercises and having time left until the end of workout. I really have to work on double unders, because I practised them only once, so was making them one by one, still refused to make singles as I know that I can make them.

WOD2 was same format and I took 23″ box to jump ( that was a challenge to do box jumps with one leg). Ring dips I made with elastic band, well, at least
I took the thinnest one. However, it makes me frustrated that I am not able to make some thinga without additional help, but everything comes step by step. My final result for WOD2 was 91 v-sits..
With this Crossfit Session I marked my 3 months with Crossfit and decided to take 3 times a week, instead of 2 times a week. Happy 3 months of CF to me!!!

WOD 19th May

I don’t know if my hand skin will ever thank me after this workout. This time, instead of writing, I just decided to take picture of the board with WOD.

20120519-184652.jpg

WOD1, I used 35 lb db and I managed to make 8+10 rounds. The hardest part was that ,my workout started at 1p.m., therefore it was really hot and after sprint to start making snatches required lots of energy just to start. Once started, I was fine πŸ™‚

You can see picture of my hands after WOD2. It was not that hard physically, as 40-50secs. is a lot of time to take a rest, but my skin broke around round 13 (both hands). And when you think 5X16=80 pull ups. However, it was not chest to bar.

20120519-184624.jpgΒ  Β  Β  Β  Β 20120519-184643.jpg

And for finisher: 47 burpees on time. I increased a bit my shape since yesterday and managed to make them in 3:00min. Still, I need to work on technique, because I am really slow with those burpees, don’t get it why :)))

Don’t know how I am gonna make my climbing session tomorrow with all damaged hands, but my fingers are all right, so probably I will do some crimps. I am not blogging that much about my climbing, because it is much harder to measure the improvement or tell the results, because it is lots of trials and errors. And much more frustration than in Crossfit, maybe because I always feel that I suck at my climbing. Well, I don’t suck, I for myself I am always not good enough and there are always so much more harder routes that I can climb and then I injured one tendon and as soon as I start working on some very technical route, I have to stop after few tries, because my finger hurts too much. When you think about that, it is crazy that such an injury as pulled one tendon can influence so much, but, hey, it is rock climbing πŸ™‚ or, more precise, if in a gym, bouldering.



 

WOD 18th May

I just finished my Crossfit morning workout. That was hard, though as Keven would say: “when did you come back from training and say that it was easy? It’s always hard”. And he is right. There was so much running today and if you follow my blog you know how much I hate running. So, when I saw todays workout I knew immediately that I won’t be first and not even second. However, my goal still was to not to be last and be best among girls :))) I am strongly competitive and always try to compete with guys, so if some girl is stronger than be, then I feel respect :)))
So, today training was long one:

-800m. Run
-3 rounds of:
9 box jumps (28″)
6 jumping lunges (each leg)
3 burpee pull ups

-400m. Run
4 rounds of:
9 KB swing (35lb)
6 dumbell push press (25lb)
3 clapping push ups

-400m. Run
-3 rounds of:
9 box jumps (28″)
6 jumping lunges (each leg)
3 burpee pull ups

-800m.run

My time: 30:20min. That was hell a lot of running, lots of suffering, but surprisingly I am not really slow having in mind that I don’t run at all.

Then we had finisher of 48 burpees on time. Hard cardio. My time was really slow, I made it in 3:26min, while the fastest guy that yesterday made this challenge did it in 1:34min, so I got milestone to improve.

As my whole30 is over, I though maybe it would be a good idea to use up all whey protein that I bought while I was following zone (they use whey powder a lot), so I made berries and this vanilla whey powder (sweetened with stevia) shake to have it as post workout. Once I tasted it, I could not drink it as it was so sickening sweet and artificial. It is definitely not for me anymore. I am just gonna stick to paleo and avoid any whey proteins (will have to find someone whom I could give it). So, I just tried to get home asap and had my wonderful paleo zucchini muffins ( wait for recipe!) that I baked yesterday night. I also made banana bread loaf ( will post recipe later) to celebrate my successful end of the Whole30 challenge. What I learned from todays experience is that 30 days can mean a lot if you want to change your way of eating.

Home WOD2

Usually I sleap pretty good during the night, but last night could not fall asleep till 1a.m. Maybe because I had nap during the day might be that working out in the late evening activated my body. Anyhow, woke up this morning 6.30 that is kind of early for me (i usually wake up 6.55), asI am more late night person. I decided to do workout as then I feel much more comfortable wirh rest of the day and don’t have to wory about squeezing in a workout in some part of my day.

Today was tabata workout – 8 rounds (20secs.on/10secs.off) of the following:

Push ups – total number made 83
Sit-ups (hands on chest) – 65
Squats – 121

I am glad to have a wonderful husband who, while I was squating made my morning coffee and breakfast! So I only had to quickly assemble my lunch box before heading to work.
TUESDAY – only two days left until we will have our beautiful puppy at home! So exciting!!!