Recap of 27th-29th August Training

First of all, let’s start that I was supposed to have my rest day on Sunday and I ended up going to climbing gym for some bouldering. Bouldering is never associated with resting as it is short interval high effort activity, but I just needed to do that, plus, of course, going for 5km walk with my doggie which is kind of obligatory every 2-3 days. Having that in mind, there is no wonder that my body today is sore everywhere…back, legs, arm, shoulders, you name it 🙂 But….no pain, no gain, right? Today is my rest day and they now coincide with outlaw rest days as I have started following outlaw programming and even after a week, I already see progress. Yes, that fast, because outlaw does lots of oly and this is where I aim to get stronger, I mean, much stronger that I am now. Regarding my regular crossfit classes that I have 3 times a week, I try to choose the ones that have skill training, because now I am all about technique, technique and once more technique. I know that I am strong, I know that I have good stamina, but to grow I need to learn to be as effective as possible. So, let’s go through my 3 days of training:

MONDAY

OUTLAW training (I went to the gym for that):

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast unbroken reps, rest 60 sec. Weights: 75#, 2×85#, 90#, 3×95#. Started really low, because was not sure about high hang snatch and my capacities, but even 95# wasn’t very hard to make, felt really good. 

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, unbroken, rest 60 sec.  Weights: 95#, 2×105#, 4×110#.

Strength

1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.

I have never done weighted pull ups in my life, but well, it’s never too late. Grabbed a vest that was in a gym, asked how much it weights, appeared to be 15#, so not too heavy. Managed to make max. 4 pull ups unbroken. The biggest struggle was with last pull up, it took me 3 tries to finally make it. 

1b) 3X8 Shoulder Press. Last week I used 65#, tried to go 75#, but after 3 reps, realized that there is no way I am gonna make 24reps in total, so lowered down to 70#. Still felt heavy, have to work more on technique, as I felt my back bending a bit too much back. 

Conditioning

4 rounds for total reps of:

  • In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
  • *Rest 90 seconds after each round (including the final round).
  • -THEN-
  • 400m Run for time (absolutely all out effort).

That was a killer 🙂 first round made 3 OHS, second just one as dropped the bar and it took too long to snatch it back 🙂 3rd round 3 OHS and 4th round I concentrated and made 5 OHS. I think my run of 400m. was fastest that I have ever run 400m., but did not took time, just concentrated on pushing to max.limit. Calves were burning afterwards, which I suppose is a good sign 🙂

Overall, felt really good after training, very high spirits and energized.

TUESDAY

Crossfit Class

Skill: double unders (max. unbroken made in 8mins). Managed to make 37, that is vast improvement from ~20 that I had last week. Still, need to work on that.

WOD

20-15-10 for time:

  • Back Squats 95#.
  • Back Push Press 95#
  • Wallballs 16#
  • Slamballs 15kg
  • RESULT: 15:07min.

Actually I started workout with 115#, because I always take the highest weight prescribed for girls, made back squats, tried to make back push press and failed 3 times in a row. It is just such a weird position to have barbell on the back and obviously I still managed to hurt my neck bone while I learned proper way to land the bar on the back that was a good lesson, but I am still scared of all these back push presses.

Ah…yeah…here comes my bitchy side. There was a couple that came to the class that I haven’t seen before and I assume it was their first time on our box, but obviously not for crossfit. So, here they come, all dressed up from head to toes with Reebok Crossfit, literally: headband, shirt, short, shoes, socks. I even got a bit intimidated by their appearance, as you would think that they would be super good and strong. But the moment when the girl started putting the protection that is usually important when you do bog amount on pull ups and toes to bar so that you would not destroy totally your hands, I began doubting. Why a hell in the world you would need that for back squats and back push press. There is no big friction involved that would tear of you calluses. Not mentioning that calluses actually are good to have as it makes your skin harder, you just have to make sure that they are not too thick 🙂

I was happy when I beat the girl, especially having in mind that I took time to change weights and reset again, it just shows that having all the clothing and equipment does not make you better athlete. And I obviously had a little evil laugh inside me, simply because I don’t like the show off of any sort.

OUTLAW Training

I took like 30min. break just hanging around in a gym and having some snack before I hit the second workout. I am not sure if it is the best idea to put that much at the same time, however, I hope that CF classes usually are higher intensity and Outlaw more concentrated on strength that it will actually work fine. I will see in a month or so how it will affect my overall performance as now it is hard to say.

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. I took 77lbs, tried 95#, but could not snatch, it felt much more hard than  Mondays hang snatch. Maybe because I have never done oly from high boxes. 
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. I took 95# and last set went really hard, could not get first time. 

Strength

*The Back Squats are based off of YOUR THREE REP MAX.

1) 5X5 Back Squats @ 75% – rest 2 minutes. Used 135#, as I did not know what is my max, so just assumed that it should be around 180# if I can front squat 145#. 

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds. Front squat max. I tested last week and it was 145# having myself all the way down, so the weight that I used for training was 113#. That was really hard to make 5th squat up after having 3sec. pause at the bottom. Now I can see why it is called strength training 🙂

Conditioning (this I made much later at night at home, because I felt too tired to do conditioning, especially conditioning that involves burpees, so I made it after coming back from a walk with Nora)

1 minute AMRAP of Jerks @ 225/150#. haha…Obviously there is no way that I could jerk 150#, maybe I could, but I haven’t tried yet, anyways, I would never do that at home, as max. weight that I have is 115# and also because I would need rack for that instead of having to clean in that minute. So, I used 95# and wasn’t even sure if I would be able to jerk that as I felt damn tired after training before and long long walk. Still made 10 jerks, which I felt proud about. 

-then (no break)-

100 Burpees for time. Time cap: 10mins.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute. Obviously no Rope climb as I don’t have it at home, just made burpees. It took me 7:28min, to complete. Last week when I tested my burpees for time, I made 77reps. in 7mins., this time it was 95reps. It all summed up in mot taking rests, because I counted that even if I take 10sec. break each minute, I already loose minimum 1min. of my performance. That is a lot to loose. However, it was really a psychological struggle each time after jump to go back down and make it again. And I do them according to Open of 2012 games requirements, with 6″ jump above your max. reach. 

-then (no break)-

1 minute AMRAP of Jerks. Are you kidding me? After devastating burpees to make jerks again. I was just trying to catch my breath. Then make a clean. And before 1min. was over managed to make 2 jerks. Still, I made them, I though I would not be able. This is what I call pushing to the maximum. A month ago I could not make 95# overhead without great effort and now I do it without any big effort even being fatigued. 

WEDNESDAY

Crossfit Class:

I called this WOD “BLACKBOX POWER”

For Time. Time cap: 40mins. My time: 36:52mins.

  • 100 box jumps 20″
  • 10 front squats 135#
  • 90 release push ups
  • 20 KB push press 35#
  • 80 v-sits
  • 30 toes to bar
  • 70 OH walking lunges 25#
  • 40 Cousins 16#
  • 60 KB swing 35#
  • 50 Deadlift 135#

That was a long long workout with loads of different stuff. I reached my PR on clean. I was sure that I can make 135# front squats and deadlifts, just not sure if I will be able to bring bar to the shoulders. Did it, it was hard, but did not feel like maximum that I could clean. I remember that a month ago I tried to clean 135# and it felt really hard that I though that it would take me at least 3 month to be able to clean that weight, and here you go…it took me a month and starting following Outlaw, at least I believe so 🙂 Most devastating part: making 40 cousins. That is when I started planning how I deal with numbers, because I felt super tired after 15 that I made, so I just decided to break into 5reps and take rest, 5 reps, take rest. That helped a lot, because I could make 5 reps really fast and then having even 10sec. break would bring my power back. Did breaking into parts with KB swings as well:15reps. break, and deadlifts: 10reps. break. I was one of very few that did finish this workout in time cap as most people did not manage to finish it. I assume, lack of stamina.

After this workout, took short break, ate my paleo crunches to get dose of proteins and fats and made Outlaw workout.

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec. Last time when I tested my deadlift it was 255lbs, so I just started from there and took 75% of weight that was 190#.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec. Had no idea what I can bench press, so just assumed that it would be 100#, therefore I bench pressed 75#, 80# and 85#.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.  Obviously I was not able to make more that 3 reps unbroken, max. that I could do was 2 reps and even that using band (smallest one though). However, in the third round I wanted to cry when I had to lock out my elbows to count the rep. Was all swimming in sweat.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec. 95#, hurt my neck boke again, have to learn to land it all the time on shoulder blades. 
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.  Used 26lbs. First took 35lbs, but then changed my mind as I really wanted to make them unbroken. 
1d) 3X10 Reverse Hypers – heavy, rest 30 sec. Used 45lbs plate. Felt really heavy after first 4 reps, but doable with little break.

So, that was my training, pretty intense, but nice. I enjoyed a lot. Can’t wait to see what I will do tomorrow and I know that for Crossfit class on Saturday there will be max. weight for OHS, I hope to make at least 95#, or better cross 100# mark 🙂

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. 

 

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 🙂

WOD 14th June

I think today was one of the most physically intense days that I had for a while. Having in mind my bike ride to work that is 17km mostly uphill, I decided to take a Crossfit class after work today. To get to the gym googlemaps were showing 20km and it was definitely an interesting ride and I am glad that I wrote down the streets before leaving, because my iPod map of course decided to drop pin somewhere by itself and erase my route 🙂 it took me 50mins. to get to the gym and I arrived 15mins. before class started. Obviously, I decided to skip warm-up which included running, as I think 50mins. of intense riding is more that enough for the body to warm up.

Todays training consisted of 2 AMRAP of 15mins: 

WOD1:

  • 20 box jumps (decided to go with guys and took 29″ height)
  • 20 wall balls (again, following guys with black ball of 20 lb)
  • 20 burpees
  • 400m rowing (on the hardest scale)
Result: 2+25 rounds.

I told myself that I will start going on heavier equipment from next week, but as there was an opportunity, I decided to try out the 20lb wall ball, having in mind how easily I was doing 16 lb previous trainings. It is definitely harder, but much more rewarding. Regarding box jumps, I have already done 29″ box so it wasn’t that hard and rowing is not a big deal for me.

WOD2:

  • 5 Floor press (95lb)
  • 10 handstand push ups (did pike press)
  • 15 release push ups
  • 10 roll abs
Result: 3+31 rounds

Actually I tried to make 115lb floor press, but as I have done floor press only once before, I think I overestimated myself, because I was not able to lift it 🙂 So, ended up changing weight to 95lb that was quite doable 🙂 As for handstand pushups I still need to practise them and I did not feel that I would be able to make them after floor press and even if I would make them first round there was no way I could see myself making them second round. Anyways, my plan is to try to make them tomorrow after training and see how it will go.

After training I still had to get back home and go steep uphill, I have to say that my legs were a bit shaky, but all went fine and it was soooo good to take a long warm shower to release the muscle tension. I wonder what will be tomorrow’s training 🙂

WODs 25th and 26th May

I have to put 3 WODs of CF into 4 days and also go for climbing, so usually my weekends instead of being relaxing, becomes quite intense.

Fridays training had two parts and it was:

WOD1:

for time:

3 rounds of:

  • 400m. rowing (I always choose level10 as somehow find it not that hard to do)
  • 20 wall balls (16lbs)
    400m. running

My time was 15:20, I was 1 min. behind the guy that participated in regionals, no idea ow he did there, haven’t seen him before, but he looks really in shape. Anyhow, I felt quite proud of myself, especially when running is involved :)))) I really start getting used to it though, don’t supper mentally anymore that much and take it as it is 🙂

WOD2 was AMRAP of 16mins of:

  • 10 KB lifts (don’t remember the exact name) -35 lbs 
  • 15 KB swings – 35 lbs
  • 20 burpees (my killers…still not used to them)

I made 4+25 rounds.

Todays workout was also 2 parts. Actually, when I was walking down the hill and I saw group outside having a workout and it involved kettlebell and and moving from one point to the other (in my imagination – running), I honestly wanted to turn around an go back home. I did not feel at all like pushing myself, especially because my body did not have 24 hours break between workouts. However, I did not turn around and went to make a workout and was glad that I did, because it wasn’t that hard at all.

WOD1 (AMRAP 14mins):

I used for this WOD 35 lbs KB, but I think next time I will try to switch to 53lbs, as I find 35lbs not that challenging anymore.

  • 15 KB swings
  • 60m. KB carry (right arm)
  • 15 goblet squats
  • 60m. KB carry (left arm)

It was really enjoyable workout, I did not have to catch my breath and all in all did not find difficult, just kept moving all the time. My result: 5+32 rounds.

WOD2 was a bit more challenging and but still quite relaxing (with very much hurting abs 🙂 ) – 14mins. AMRAP:

  • 6 box jumps (29″)
  • 12 ring push ups (that was quite challenging, especially after 4 rounds, to keep arms not going too much on the side )
  • 18 toes to bar. (for this I asked trainer to let me do sty else, as my both hands had almost heeled, but I was pretty realistic that probably after first 18 toes to bar they would be totally destroyed again. Instead of that I did V-sits with 12 lbs wall ball in my arms)

My result was: 6+13 rounds.

Next workout Monday 🙂 I rewarded myself with banana pudding (put in freezer to have an ice cream). Will post a recipe and have for sunday brunch made a sweet potato pie (have no idea how it tastes like). I will post recipes of both dessert probably tomorrow. Enjoy Sunday!

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!!!

WOD 16 April and Whole30 challenge

Today my WOD consisted of 2 challenges, both with time cap of 15mins.
1) 10-9-8-7-6-5-4-3-2-1 repetitions of the following:
pull ups
– box jumps (mine was 30′)
-abdos (no arms)
Time of completion: 10:25min.

2) it was a challenge for 15mins that consisted of rowing and “man maker” (thats the complicated exercise that I did not remember name last time 🙂 )
100-200-300-400-500-600m-… +4 man makers after each round. My weights were 20lbs for each arm.
After 15mins. I was in my 600m section and finished with 1821m. of rowing 🙂

I was improving my diet for couple months now, first started following Zone diet and then decided to eat even more clean, so began following most of the Paleo diet guidelines. My poor husband has to consume all those products that we bought for a pantry and I refuse now to eat, such as pasta, crackers, rice. We still have tons of flour (because I love baking) and white sugar, so I have been thinking what to do with all this so that it would not go to waste. Finally I decided that probably Keven colleagues would be happy if he would come from time to time with some home made muffins our cookies 🙂 I can still bake, just don’t want to eat.
So, today is my first day of Whole30 challenge where I try to switch my brains and clean my body. I really need that, because even though I eat pretty much clean now and very much into paleo diet guidelines, I still love to indulge myself into various treats. So I want to switch my brains from the need to satisfy the “sugar dragon” 🙂 So, for 30 days I eliminate from my life:
-diary
-legumes
-grains
-natural and artificial sugar
-alcohol
-cheat and comfort paleo foods

Let’s the game begin. By the way, since I changed my eating habits, I started gaining much more energy and getting much stronger. Even though before workouts I don’t feel like having a lot of energy, during workouts I usually push much more than I would have expected…

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 🙂 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 🙂