Today's workout:

Metcon.

http://crossfithardcore.com/2013/03/08/honoring-a-hero-sgt-gary-morales/

20 Minute AMRAP

7 CTB Pullups

77 Dubs or 77 Singles

2 DB Man Makers(Burpee+Squat Clean+Thruster) 20/30

28 Abmat Situps

I used 14 kg Db's.Instead of CTB pullups did strict pullups.

5 rounds +7 pullups+40 Dub's.

Kayak paddling this morning.High sea,waves up 2 meters.1.5 hours.

Evening.
Mobility and Yoga.
Then run about 4.3 km.

13.03.13 

Run of 6.8 km. Took about 30 min,intensity of run about 85-90% of max.Was very hot.

14.03.13

Morning:

Metcon.

"Annie"

50-40-30-20-10 reps of:

- Double Unders

- Situps

All situps done with hand behind a head( strict situps)

Time 8:21.

Then 5 rounds of boxing , 2 min rounds.Used Bass Rutten audio as usual. MMA gloves and gym bag.

Evening: Yoga class.

Today.

Kayak paddling this morning.

1.5 h of full out workout.Flat sea but strong south wind made this paddling very hard.

Noon:

Front squat and Deadlift.

Used 60% of max. for 3 sets of 5 reps.

Basically finished my "easy" week and next week going to attack new weights.

Then 20 muscle ups on rings.Did 2 M/Ups and then 1 min rest x 10 sets.

Then combo of muscle up and dips.

Then tried first time cool exercise.It's some combination of monkey gym/TRX/rings with dumbbell or kettle-bell.You can see this one on my Facebook page.

Finisher: 5 sets of 6-5 reps of full bridge pushups.

Morning.

Rowing for 30 min on Concept 2 rower( indoor).

Target was to keep manageable pace, 2:00/500 meter.

Average cadence 25 s/min.

Finally was not hard at all,but I stopped few times to fix a pedal straps, that became loose.

Total distance  7424 meters. Definitely , can go faster during Time Trial.


Evening.
Yoga.
Bridging - full bridge from the floor , 5 sets of 4-5 reps, with 2 sec hold on top.
Flow Fit 2 - learning new stuff.

This week I decided to reduce weights and intensity and basically it will be kind of rest week.

So no heavy loads, no heavy Metcons.

This morning.

Squat and cleans. Light weights for 5 reps( 50-60%)

Some ring exercises.

Evening.

Stretching and bridges.

Yesterday morning:

Kayak paddling 11 km.See was high , waves  1 meter + , not easy at all.

Evening:

Flow Fit 1.Level 4.

Mobility drills.

Bridging.

Headstands.

About 2 hours workout,low intensity.

Today.

Morning.

15 Min AMRAP( as many reps as possible)

3 push press 60 kg

5 strict pullups

7 combo: spinal rock drop +back to squat + burpee

7 rounds minus 2 reps.

Evening.

Yoga.

Flow Fit 2. Just started to learn this program last week.not easy at all.This one requiter some background in Tacfit or martial arts.

Workout of 1 hour.Low intensity.

Kayak paddling this morning.About 12 km,very quiet see,so did full out!

Noon:

Strength .

Clean.5/3/1

87x3

96x1

96x1

Squat.

5x10

115-125-125-125-125 kg

Bench.

Very light.

79 kg x6x4

L-sits on a dip bar and some pullups.

Morning.

"Grace"

For time:

135 pound Clean and Jerk, 30 reps

Time 05:54.

Then 3 rounds of 2 min. with 1 min rest. Boxing ( Bass Rutten audio ).

Yesterday evening : Yoga class.

This morning I did kayak paddling. The see was not so high and we did 1:40 hour of good workout.

Evening: Run 5 km , tempo 80-85%.
Some mobility and short bridges.

Yesterday evening:

Stretching and headstands.

Grip training with Captain of Crush grippers , number 1,1.5 and 2.

Today morning:

2 rounds of rope jumping :

5 min On , 1 rest.

Freestyle.

3 rounds :

500 m Row

400 m Run

1:00 rest.

Row on Concept 2, average 1:58 for 500 m.

Run on treadmill , 16-16.5 km/h .

Hi , what's up!

Almost year passed since my last post.

During this year I started new sport : sea kayak paddling.Not easy , but really fun!

There is a team in Ashdod Marina, everything there,you just need to come and work hard.

Beside that, my training didn't change much.

I'm doing:

 3 times a week Crossfit Metcons ( high intensity workouts)

2 strength sessions,started some periodization program ( 5/3/1 by Jim Wendler)

3 times a week sea paddling.

2 times a week Yoga class

Beside that working allot on flexibility and mobility, using different systems.

I will start to post my daily workouts again,let's see how it's going.

Also, I need to update some links.

P.S. Lately I got few emails and calls regarding Crossfit training in Ashdod.

Guys, soon Eduard Dubrovensky going to open Crossfit Box in Ashdod in a Tet local club.

Please contact him for any questions : 058-4180684.

Today's workout:

Power.

Front squat 5/3/1. 

3 sets of 1 rep , 122 kg.

Good morning.

3 sets of 5 reps , 70 kg.

In between these 2 exercises I did different pullups  and some L-sit on a bar.

Hi,

What's up!

I'm still here,still working out.

Same stuff: the "base" of my workouts is CrossFit.Every week 2-3 metcons with different patterns.

In addition 2 pure strength workouts: Powerlifting/Weightlifting exercises 5x5/5x3/6x2/combos.Ring and pull-ups workouts.Some AB roll outs.

Focusing now on one leg squats(pistols) and strict pullups improvement.

And of course allot of mobility/Tacfit few times a week.Almost finished with Tacfit Commando ( all levels) and level 4 of Flow Fit.Next will be TacFit Survival and Flow Fit 2.

Same exercises that I learned from Tacfit Warrior/Commando I planning to do with different patterns as well : 4x1,90:30,AMRAP...

Twice a week do my best to attend a Yoga Class.

I'm getting more and more emails about Crossfit gym in Ashdod.

Guys,right now there is no such a club.

I really would like to train in such a place and can be a coach for few days a week.

Let me know if you have any ideas about opening such a place in Ashdod.

Hi All,

Some cool rotational movements with KB.
Check it out.

http://www.youtube.com/watch?v=9HsCEv7gXGw&feature=related

Hi All,

Just a quick update about by training/progress/plans.

Still doing CrossFit workouts and working hard.

In addition I started something called TacFit.it's very different workouts,different exercises and lot of fun.

I started TacFit because it was kind of feeling that I need more dynamic stretching,agility and mobility.

Another new part of my workouts  - Yoga.

So: my week usually look like this:

- 3-4 Crossfit Metcons

- 2 Strength workouts( heavy Weightlifting/Powerlifting moves,heavy bodyweight exercises( Muscle Ups,HSPH and more, 5x5,5x3,6x2)

 - 2-3 TacFit workouts.Can be bodyweight intense metcons,KB metcons,Flow Fit..)

- 2 Yoga workouts

As you see it a lot.Some days I'm doing 2 workouts.Not all my workouts 100% out.I'm trying balance my schedule and create kind of wave,where intensity should change.

Still have  a log on Russian CrosFit Forum,kind of tradition,I'm there more then 4 years.

See You!

Last week had a vacation.I visited beautiful town where I was born - Riga,Latvia.

Almost no training,but lot of walking and some hiking.

This week:

A.  Handstand Tech Work - 10-15 minutes

B.  5 rounds for time:

10 Burpees

20 KB Swings

30 Jumping Pull-ups

Kettlebell 24 kg.Didn't switch on the timer - first workout after some rest.

-----------------------------------------

A.  Tall Clean – 3 reps X 6 sets, rest 90-120s

Notes: Keep loads at 50-60% of 1RM clean and work on tech.

B.  5 Rounds for time:

20 Unbroken Push Press

10 Unbroken SDLHP

A.

44-44-46.5-49-4-59-64-69 kg.

B.

Barbell 44 kg.

13 minutes.

------------------------------------------

Today.

As many rounds in 20 minutes:

5 Power Cleans - 135#/95#

7 Toes to Bar

9 Box Jumps - 24″/18″

BB. 62 kg.

Box 60 cm.

10 rounds+4 cleans.

A. Hang Clean - 2 reps x 6 sets, 2:00 rest
B. Front Squat and Jerk - 1.1 x 6 sets, 2:00 rest

А. 72-72-72-77-82-87 kg
В.62-72-82-87-92-97 kg

---------------------------------------
400m sprint for time:
Rest 3:00
150 squats for time:
Rest 3:00
100 Double Unders for time:
Rest 3:00
50 Box jump for time: (24”/18”)
Rest 3:00
50 Med Ball Cleans for time: (20#/14#)

Did cleans with two 10 kg DB's.

Run on treadmill 17.5 km/h.
3:40
2:00
2:36
4:04.

Saturday.
Morning.
Regional’s Individual WOD #3
21-15-9 reps for time of:
Deadlift 315#/205#
Box Jumps 30″/24

DL 142 kg.
Box jumps  - 70 sm.
00:10:15

Tabata pushups
29-16-11-8-7-6-6-6

Evening.Run 2 miles,tempo 85-90%.
-------------------------------------------

Today.

3 rounds for time(s):
A. Run 400 m
25 Ring Push ups
Rest 90 seconds
B. 3 rounds for time(s):
Run 200 m
15 Pull ups
Rest 60 seconds

Decided to row instead of running, 500 and 250 m.
2:54
3:20
3:35
1:55
1:54
1:50

My last workouts.

Complete for time:
30 Clean and Jerk - 135#/95#
Row 1000 m
Complete all work in any fashion you choose.

Used  62 kg BB.
Split: 10-300m-10-300m-10-400m.

00:12:08
------------------------------
A1. HSPU’s - 5 reps @ 20×1 x 5 sets, rest 2:00
A2. L-Pull ups - 5-8 reps @ 3111 x 5 sets, rest 2:00
B. AMRAP Double Unders in 1 set

А1. 3-3-3-3-2,all HSPU head touched ground.
А2. 8-7-7-8-4
В. 38 jumps.
---------------------------------
5 rounds for time:
Run 400 m
10 Power Snatch - 135#/85#

Used 54 kg for snatches
Run on treadmill.
00:24:02

Last workouts.

3 rounds for time: 
50 OH Med Ball Walking Lunges - 20#/14# 
20 Ring Dips 
1 Rope Climb 

Rope climb - climb to the 2.5 m rope,from the position sitting on the floow,no leg assistance,twice.

00:18:33. 
------------------------- 

Back Squat – 1, 1, 1, 1, 1, 1, 1 

Did 7х3. 
132-142-152х4х3 kg

------------------------- 

As many rounds in 20 minutes: 
Run 200 m 
12 Pull-ups 
12 Alternating Pistols (6/leg) 
12 DB Standing Shoulder Press - 35#/hand/20#/hand 

Did 250 m row on Concept2 instead of run.
4 rounds +12+12+8. 

----------------------------- 
 
Tabata Intervals for Reps: 
1. Knees to Elbows 
2. Medicine Ball Cleans - 20#/14# 
3. Push-ups 
4. KB Swings - 1.5/1.0 pood 

9-9-8-7-6-6-5-6=56 
9-9-8-8-8-8-7-8=65 
24-14-9-8-8-6-6-6=81 
10-10-9-9-9-6-9-9=71 
total 273.

Double Unders

Rest 2 minutes

B. AMRAP in 3 minutes:

Power Clean

Rest 2 minutes

C. AMRAP in 2 minutes:

Pull-ups

Rest 2 minutes

D. AMRAP in 60 seconds:

Switch Lunges

A.156

B.20

C.44

D.40