Happy New Year!

שנה טובה לכולם!

С Новым Годом!

CFE 

Clean 

2x2x74 kg

2x2x84 kg

3x2x94 kg

1x1x99 kg

1x1x104 kg

Monday, 12.13.10

7 Rounds for Time of:
10 Chest To Bar pullups
5 Push Press Behind Neck @ 95/65 lbs
5 Overhead Squats @ 95/65 lbs
10 Box Jumps (24 inch box)

Time 00:15:27

Rope jumping.

3x 5 min.1min rest.

"Half Simulator"

Double unders.2 sets.

5-10-15-20-25-20-15-10-5

Rest 2 min. between sets.

CFE WOD

Saturday, 12.11.10

4 Sumo Deadlifts @ 75% 1RM

Rest 3min

Push Jerk 2, 2, 1, 1, 1 (70% 1RM Start)

4 Rounds of 30 Seconds On/30 Off:
Hand stand Push ups
Toes to Bar

D/L  - up to 175 kg,easy.
P/J - 82,87,92,97,102 kg.

CFE WOD

Friday, 12.10.10
Working up to 1 rep Max Zercher Squat: 30 min limit 

max weight 122 kg.No belt.

Then did about 10 rounds of strict pull ups with a different grips: wide,narrow, parallel..

CFE WOD 9.12.10


On the minute every min for 15min or until Failure to complete the Round in the set minute.
4 Clapping Push ups
8 Kettle Bell Swings, 2 Pood
12 Air Squats

Rest 5min

3 Rounds
1min Hollow Rock
1min L-Sit hold on Rings
Rest 30sec between sets. 

Did all 15 rounds.Not easy.Last few rounds non stop.

CFE 11.12.10

CFE Strength and Conditioning  & CrossFit Main Site Rest Day

Choose ONE of the following sports and do the following for your distance:

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

Rowing 2 km.00:08:05.

CFE WOD
Tuesday, 12.07.10
12min AMRAP

14 Power Snatches 95/65
7 Lateral Burpees

Rest 5 Min

3×20 GHD sit ups, NOT FOR TIME. 

Barbell 44 kg.Did 5 rounds.

Weighted pullups
5х5х20 kg

Weighted ring dips
2х5х20 kg
3х4х22.5 kg

100 Double unders.

Kettlebell 24 kg & Power Wheel .

Workout N.1 

1 min On,20 sec. Off. for each station.

2 rounds of: 

Swings ,KB 
Walk forward,backwards, PW 
Push Press Left/Right 
Pike,PW 
Cleans, KB 
Pushups,PW 
8 figure , KB 
Press,KB 
Rollouts , PW 
Halo, KB 

Didn't counted reps,the target was do do everything without stops.

Walk in pushup position with a Power Wheel - real killer!

3 Rounds of:
100 squats
20 ring pushups
12 pullups

Time 00:13:26.
Strict pullups.

CFE 3.12.10

6 Rounds for Time of:

3 Dead lifts 315lbs

6 Box Jumps 30″

9 Burpees

Rest 5min

Accumulate 3min of Hollow Rock Time. Use a stop watch, hit stop each time you rest or fall out of the Hollow Rock position.


Time 00:10:05.As Rx'd.

Yesterday.

CFE Monday, 12.06.10
3×3 Overhead Squat (9min cap)

3×3 Front Squat (9min cap)

3×3 Back Squat (9min cap)

Rest 3min

5×5 Weighted Pull ups 

Did OHS for 3 reps up to 85 kg, with 90 kg did 2 sets of 2 reps.

Front squats 3x3x120 kg.

Again in US for a few days.This time in Oregon,Portland.Cold and rainy.

Will do some workouts , maybe even in a CF Affiliate....

CFE Strength and Conditioning  Rest Day

Choose ONE of the following:

All times are at Time Trial effort.

Swim: SC:10min   LC:15min U:20min

Bike: SC:20min LC:30min U: 1hr

Run: SC: 20min LC:30min   U: 1hr

C2: SC: 10min   LC: 15min   U: 20min

Running. 20 min.Treadmill,about 90-95% of max.speed.4180 meters.

CFE 5.12.10 


7×3 Push Press @ 75% of 1 RM 

Rest 3min 

10-9-8-7-6-5-4-3-2-1 
Burpee Box Jumps 20″ 
Double unders 20, each set will stay at 20 DU’s 

Push press.75 kg,easy.Worked on Technic and speed.

Met-con.00:12:10. 
Here DU were the easiest part.Fun.

30 reps , 60 kg ground to overhead.

00:04:34

Evening.
СFE 3.12.10

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Did running.

5 rounds:

5 dead lift 125 kg

10 burpee

00:04:21

FE WOD 3.12.10
8 x 3 Back Squats @ 60% 1RM 
Rest 2 Minutes Between Sets

As Many Reps for Three Rounds of :
Unbroken Ring Pushups                                        
Unbroken Recline Ring Rows, feet up on box.
Unbroken Hang Power Cleans @ 115/85
Rest 30 Seconds between each exercise
-------------------------------------------------------
Squat 117 kg.

Unbroken Ring Pushups 20,15,12
Unbroken Recline Ring Rows 14,9,6
Unbroken Hang Power Cleans 52kg 13,9,7

10-9-8-7-6-5-4-3-2-1 

Bench Press,bodyweight

Strict pullups

BB 92 kg.

00:14:36

CFE 25.11.10
CFE Strength and Conditioning Rest Day
Choose ONE of the Following Sports.
Cover as Much Distance as Possible.
Swim: 15 min, Bike: 40 min, Run: 40 min, C2: 15 min

Rowing C2 15 min.
3534 meters.Did rowing while my legs really sore form yesterday's squats.

Bench Press 3х5х92 kg(bodyweight).Easy.

CFE WOD 28,11.10 

Snatch grip Deadlift: 10, 7, 5, 3, 1, 1, 1 Start at 45% 1RM 
Rest 10 min 
1 x Max Rep Pull up 
Rest 3 min, Push up 
Rest 3 min, Squat 

Snatch grip Deadlift : 102-122-142-162-182-192-192 kg 
Really hard lift,much harder than regular dead lift.

Pullups: 20, all strict,no kipping
Pushups : 53
Squats: did 500 in a row,then decided to stop.. boring))

Morning.

CFE WOD 27.11.10

On the Minute for 10 Minutes:
3 Snatches @ 70% 1RM

Rest 3 Min

As Many Rounds in 7 Minutes:
8 Toes to Bar
4 Snatch Balance @ 95/65

Snatch 54 кг.
Metcon:5 rounds+8 TtB.

Snatch balance : did power snatch,then 4 snatch balances


Evening.
CFE 27.11.10
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for each 30 sec interval, The 2min recovery period is to be at an easy pace.Use Incline for most effectiveness on this set.
30:120 x 6, aka 30sec on 2min easy x 6

Did ruunning.All out!!Short and powerful workout.

CFE 22.11.10

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2×5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.

Did running.Not an easy pattern.Very short rest time om 1 min intervals.

Yesterday.

CFE WOD 24.11.10

Good Mornings: 5, 5, 3, 3
Press: 5, 3, 3, 3
Dead Lift: 3, 3, 2, 1, 1

Rest as needed between lifts.

Tabata Double Unders:
20sec on, 10 sec off for 8 rounds.

GM: 62-72-77-77 kg
Press: 62-67-67-67 kg
DL: 182-192-202-207-212 kg

Tabata: 33-11-14-16-10-14-11-5
-----------------------------------------------
Today.
CFE WOD 25.11.10

30- 20-10 Reps For Time of:
Dumbell Cleans (Full) 50/35
Double Unders

Rest 5min

3 sets of 30 Reps
GHD Sit ups, Not for Time:

Metcon: 00:11:36

СFE WOD 23.11.10


“JT”

21-15-9

Handstand push ups
Push ups
Ring Dips

Rest 5min

4 Rounds of Tabata: 80seconds of work time.
Bottom to Bottom Jump Squats.
4x 20sec on, 10sec Isometric hold bottom at position of squat, finish with Iso hold.

Metcon:
Instead of HSPH did DB press 2x20 kg
 00:14:26

Tabata bottom to bottom: 19-15-10-12. 

CFE 15.11.10

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following sports:
20 Minute AMRAP “as many rounds as possible”
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30sec
C2: 200m, Rest 30sec
Complete as many rounds as possible in the 20 minute time frame, Rest is included as part of the 20 minutes 

Run.I actually lost track of the rounds after 10 th, but felt strong.Good workout.Looks like did around 20 rounds.

20.11.10 CFE WOD


3×5 Front Squats, 85-90%, Rest 3 min between sets

Rest 3 min

4×3 Box Jumps, Rest as needed between sets

Start at high but manageable box. Each set, add 4 inches to the starting height. Ideally working up towards max height or close to it.

Squat: 122 kg x5x3 reps 

Jumps to a 50 sm box with a DB in my hands.Sets of 4.

Max. DB weight 20 kg.Nice exercise,like it.

Morning.
СFE WOD 19.11.10

“Nate“

Complete as many rounds in 20 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings 

Did:

4 strict pullups

4 ring dips

4 DB press 25 kg each

8 swings DB 30 kg

11 rounds




Evening.
СFE 19.11.10

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
No pacing, This interval set is to be done as close to all out as possible on each Interval. 


Run: each time 300+ meters.

Morning.

СFE 17.11.10


3+ Hours Before CFE Strength & Conditioning WOD
Choose ONE of the Following Sports

C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats

Rowing Concept 2:  3х1000м
03:53
03:58
03:58

Evening.
CFE WOD 17.11.10

Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running.

5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between.

15-12-9-12-15
Sumo Deadlift High Pull 95/65
Clapping Push ups.

00:09:48.

Yesterday.
CFE 15.11.10

As Many Rounds in 4 Minutes Of :
7 Unbroken Power Cleans @ 115/75
7 Unbroken Chest to Bar Pullups
Rest 1 Minute
Repeat For 3 Total Cycles

3 sets.
3 sets (- 3 pullups)
2 sets (+4 cleans)

Today.
CFE 16.11.10

Push Jerk 5 x 3 @85%, 2min Rest between sets
Split Jerk 3 x 3 @90% , 2min Rest between sets
Behind the Neck Split Jerk 3 x 1, 2min Rest between sets
Rest 5min
6min continuous running clock :
1min on each element
Hollow Rocks
L-Sit holds, Rings or bars.

Push Jerk 85 kg х 5х3

CFE 13.11.10

3+ Hours After CFE Endurance Strength & Conditioning WOD

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat.

Running, 4 sprint of 500 meter to a hill.Rest 1 min at a top and bottom.

CFE WOD 12.110.10


5 x 5 Back Squat (85-90% of 1RM) Rest 3min Between Sets.
Rest 5min
5×5 Weighted Ring Dips
Rest 3min
Hollow Rocks, Accumulate 3min of Total Work Time.

Squats: 142x5,147x5x4 kg.
Weighted Regular dips: 42x5,47x5x4 kg




4 hours later.
CFE 11.11.10

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the following sports
Swim, Bike, Run, C2
120:60 x 6= 2 min on 1 minute off x 6
Goal, Highest ave Watts/Speeds or Distances in each of the 6 Intervals.


Did running.Nice!

Yesterday.

CFE WOD 9.10.10 


Jump Rope, 6 min., mixing in variables of DU’s, Cross Overs, single foot, running. 

5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between. 

Rest 3min 

On the minute for 10min or until failure to complete the set in that minute: Chin Must clear the bar on each pull up. 

2 L-Pull ups 

4 Strict Pull ups 

6 Kipping or Butterfly Pull ups 

Not easy at all.Did just 5 rounds ,then for next 3 min. L and strict with a few kipping.Last min did butterfly.

Today.

FE WOD 11.11.10

5 Rounds For Time Of:
10 Bent Over Rows 75lbs
10 Hang Power Snatches 75lbs
10 Toes To Bar

00:09:57

After 5 min. rest.

3 rounds: 

10 jump squats with 42 kg

10 AB rollouts

00:10:07.

CFE WOD 8.11.10

Front Squat 12 x 2 on the minute @ 70% (keep speed of bar fast)

Rest 5 – 10 min

3 Rounds of:
10 Clapping Push Ups/ Unbroken
10 Kettlebell Snatches 1.5pood, each arm/ Unbroken
10 Toes to Bar/ Unbroken

Front Squat 102 kg.
Metcon 00:05:41.




Few words about my Crossfitendurance program impression.
Really like it.Shorts sessions,good feeling.It also better fits to my job - most of the metcons/strength sessions I'm  doing from 6-7 AM and intervals/sprint in a evening.Usually my family don't realize at all that I have 8 workouts each week.
Cool!

CFE WOD 7.11.10


5 Total Rounds.
30sec on,20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12″ box ,Jump up onto the 30″ Box.
Kettle Bell Swings 1.5 pood.


1. 35-26-31-6-15
2. 27-20-25-6-15
3. 24-20-20-6-15
4. 24-19-17-7-16
5. 18-20-16-7-15 

GHD : did v-ups instead

Jumps: from deep squat jump to 70 sm box

CFE 06.11.10


CFE Strength & Conditioning Rest Day
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m 

Run 8 km 200m, tempo,not really fast.Rest/recovery 1 min in a middle.

00:48:18

CFE WOD 5.11.10

15 Min AMRAP
7 reps of 135lbs Hang Power Cleans
9 Reps Chest To Bar Pull ups

Rest 5 Min

5×5 Dragon Flags Rest as long as needed between sets.

9 rounds+7+2.
First 6 rounds did regular pullups ( forgot to do C2B )

dragon flag -guys. it's hard, you should try!

Morning.
CFE 3.11.10
3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Evening.
Row.C2
49:1,47:6,46:5,46:5,49:5,51:8,56.2,60:00 seconds.



CFE WOD 03.11.10
Complete For Time:
Pistols and lateral Burpees: 10-1 Reps
10 pistols R leg, 10 pistols L leg, 10 lateral Burpees, 9 pistols R leg, 9 pistols L leg, 9 Lateral Burpees, 8 pistols R leg, 8 pistols L leg, 8 Lateral Burpees …. 1 pistol R leg, 1 pistol L leg, 1 Lateral Burpee.

00:14:14

Morning.

CFE 27.10.10
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim:2×6 min + 1x2min, Rest 1:30min between intervals
Bike: 2x20min +1x5min, Flat Road, Rest 5min between intervals
Run:2x12min +1x4min, Flat Road Rest 2:30min between intervals
C2:2x8min +1x3min, Rest 1:30min between intervals 

Did first 12 min sprint,then felt some pain in a right shin ( big load of running and rope jumping in a last 2 weeks).Didn't continue.

Run 13 km/h on treadmill.

Then:

Tabata: 8 Rounds of 20 sec on 10sec rest.
Max Reps Seated Floor Press 65/45lbs 

33 reps total.


Evening.
CFE 1.11.10

6×1 Snatch: 18min cap

Rest 5min

8min AMRAP
5 Reps Clean& Jerk 155/105
25 Reps Sit ups

Snatch.
Did 30 min.Last attempt 70 kg.

Metcon.70 kg BB.
3 rounds.

CFE 30.10.10

17min AMRAP

7 Dead lifts 185/115
7 Clapping Push ups
17 Air Squats
17 Double Unders.

9 rounds + (7+7+6)

CFE 28.10.10

Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running.

5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

Hollow Rock / Superman for 3 min, no rest. flip over when needed

“Betty”
5 Rounds
12 Push Press @ 135/85lbs
20 Box Jumps @ 24″

00:14:14 (20" box).

push press 62 kg.

CFE 29.10.10

CFE Strength and Conditioning Rest Day
Choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight. 

30 min. of spinning,full out,maximal resistance and power.

CFE 26.10.10


Dead Lift: 5, 5, 3, 1, 1, Rest 2min Between lifts.
Split Jerk: 3, 3, 1, 1, 1, 1, Rest 2min Between lifts.

Rest 10 min

5 Rounds For Time Of:
Hold breath for 30sec-1min (subtract this total time from workout time)
15 pull ups, 15 push ups, 15 sit ups, 15 squats

D/L.
182кг х 5х2, 187х3,192,202 кг

Push Jerk.
82х3,87х3,92,97,102 кг 

Metcon.

00:07:27 ( without breath hold).

אני חושב לעבור לכתוב רק באנגלית,כך שגם אנשים בכל מקום יוכלו להבין מה אני עושה.לפי דעתי רוב הישראלים יכולים לקרוא אנגלית בלי בעיה.גם בשבילי תרגול טוב)).

בוקר

CFE 25.10.10

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×3 min Intervals w/3min Recovery Between Intervals
Objective is to hold the Highest AVE. Pace for Run and Swim: Bike and C2, Highest AVE. Watts

חתירה С2.
1- 230 ave WATTS (782 m / 1:55/500m)
2- 209 ave WATTS (758 m / 1:58/500m)
3- 208 ave WATTS (757 m / 1:58/500m)




ערב.
CFE 25.10.10

12min AMRAP
5 Thrusters 47 kg
7 Glute Ham Raises
9 GHD Sit ups 


GHR/GHD החלפתי לתרגילים עם Power Wheel.
לא רעיון הכי מוצלח כי לוקח זמן לשים אותו .
7 rounds in 00:15:57

בוקר
СFE 24.10.10

1k Row – 15 Pulls at a Time
10 Burpees Between Pulls
Rest 5 Minutes
For Time
60 Push Press @ 95/65
Do 15 Box Jumps 20″, every time you rest

חתירה.00:10:13
70 בורפי.

Push press. 00:06:45
75 קפיצות.


ערב.
СFE 24.10.10
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 2x1200m, 2 min Recoveries, Best possible pace

ריצה 3-1000 מטר.מרחקים לא מדוייקים.
00:04:45
00:04:23
00:04:16

CFE 23.10.10

7 x 3 Back Squats @ 80% 1RM
Rest 90 Seconds Between Sets
15 Min Pullup Reverse Ladder
Start at 20, end at 6:
20 1st min, 19 second min ETC 

squat : 142,152x6x152 kg.

Pullups:

לא הספקתי ב 15(12) ו 14 (12) דקות

השלמתי 5 חזרות האלה בדקה השישית,האחרונה.

סה"כ 195 מתח ב15 דקות.

CFE 22.10.10

9-15-15-9
Power Cleans @ 155/105
Burpees
Double Unders x2

BB 70 kg.
00:14:21

CFE 21.10.10

Choose ONE sport and do the following for your distance:

90% Of Best Time for your set Distance or RPE of 16-18

Swim: SC: 600m , LC: 800m , U: 1000m

Bike: SC: 12 mile , LC: 20 mile , U: 30 mile

Run: SC: 2 mile , LC: 10k , U: 13.1M

C2: SC: 2k , LC: 3k , U: 6k

ריצה 2 מייל.רצתי בערך 3.2 ק"מ,אולי קצת יותר (מסביב לאזור ט ),קצב בינוני +, זמן 00:17:36.

СFE 20.10.10

6 Rounds for Time of :

15 M Bear Crawl

25 Pushups

15 M Broad Jump

20 KB Swings 53/36

00:16:15

Low rings work : horizontal  reverse one arm rows, ab roll outs.

CrossFit Endurance !

ברוב קולות התקבלה ההחלטה לעבור לאימונים מ Crossfit Endurance.
בתוכנית עד סוף השנה:
2 אימוני אינטרולים
1\2 אימוני TT /Tempo
5-6 מטקונים -כוח מאותו אתר.

8x1 min. jump rope

CFE 19.10.10

Every 30 Seconds for 5 Minutes:
2 Deadlifts @ 60% 1RM
Rest 5 Min
4 Rounds of:
Max Rep Handstand Pushups or DB Press (35/25 lbs)
Rest Between Rounds as Needed 

Dead lift 132 kg...לא הרגשתי בכלל

לחיצות 16 ק"ג

18-13-9-9 פעם

1.

Zercher Squat

5x5

72-82-82-82-82 ק"ג

2.

DB one arm bench press

5x5

27.5-32.5-35-37.5-40 ק"ג

ריצה,טמפו,קרוב ל 5 ק"מ.
הגיע זמן לשפר את הריצה...מזג אוויר בבקרים ובערב מצויין!

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Pull-ups
Ring Dips

מתח ותבעות בלי קיפ,נקי.

00:22:18

שחיה 20 דקות,קצב בינוני.

ערב.
1.
Clean 6x2x90 kg
עבודה על טכניקה,משקל כמובן לא מקסימלי בשביל זה.

2.
Clean from straight legs
עבודה על טכניקה ומהירות של התנועה.60 ק"ג.

בוקר.

Kettlebell “300″

With kettlebell (24 kg) for time of:

25 v-ups
50 snatches
25 push-ups
50 swings
50 burpees
50 clean & jerk
50 mountain climbers 

00:14:37

For time:
1000m Row
10 Rounds of Cindy
1000m Run

00:18:01

אתמול.

1.

СF 13.09.10

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

00:10:37.

2.50 One leg squats( 25 each leg)

היום.

1.

Back squat

5x5x142 kg

2.

30 full AB Roll-outs for time.

00:04:50

CF 11.09.10

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

במקום HSPU עשיתי ring dips

זמן 00:35:12

אתמול.

CF 10.09.10

"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

בזמן הסט הראשון הרגשתי משהו בגב,עזרתי,אחרי כמה דקות עשיתי סט השני.

00:12:35

00:13:26

היום.הרמת משקולות

הרבה עבודה  על ה Snatch.תרגילי עזר לפיטוח מהירות וטכניקה.

אחר כך קפיצות סקווט עם 40 ק"ג.

לבסוף תרגילי חיזוק גב תחתון.

1.Bench Press

   5x5

82-87-92-92-102 kg

2. 100 Dead Lifts for time,102 kg

     00:02:55

3.100 V-Ups

אתמול הספקתי רק אימון די קצר (אבל קשה) עם Power Wheel.

אחר כך 50 לחיצות  כל יד CoC gripper 1.

היום :

CF 08.09.10

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

ניסיתי פעם ראשונה butterfly kip.

רעיון לא הכי טוב כי לא יודע לעשות את התרגיל יותר מ 10 פעמים ברצף.כתוצאה זמן ממש גרוע בשבילי  00:04:50