MRAP 2:00 Rope Climb
AMRAP 2:00 Wall Climb
AMRAP 2:00 Sit-ups

For Time:
75 Pull-ups
750m Row


Rope.About 3 times without legs.
W/C. 9 раз.
Situps.72 раза.

Metcon.
00:07:06

Looks like I will stop posting,nobody need this stuff.

Maybe will start again one day. Shalom!

Was really busy last few days + jet leg.

Let's see what I did last few days.I'm training in :http://eastvalleycrossfit.com/

17.1.11

Shadow boxing by Bass Rutten.3 rounds of 2 minutes.

18.1.11

"Death by squats".First round 1 squat,second min. 2 squats and on....

100 kg.

Did 9 minutes,in a10th min. did 4 squats.This workout done in "LA Fitness" gym.Really bad rack,every time I stepped back about 2 meters to do a squats.Shit..

19.1.11

First day in a"East Valley CF".

Cleans.Weights from 60 to 90 kg.

40 min of work.Technic.

Good Morning+ Sit Up with a weight in a straight hands.

Weights from 50 to 70 kg in a GM,and from 30 to 50 in a sit ups.

Sets of 3-5 reps.

100 butterfly pull ups. Didn't take a time.

20.1.11

Morning.

Run on treadmill.20 min Tempo with variable incline.

Evening.

4 rounds of tabata squats.26-25-23-23 

For time:
21-15-9
KBS 53/35
Sit-up

00:02:35

After 5 min. rest.
AMRAP 12:00
3 Ring Dip
6 Press 95/65
9 Pull-ups

Around 10 rounds.

21.1.11

Snatch Balance.

50-75 kg for 3 reps.

Snatch .

50-75 kg.3-1 reps.

Snatch from a boxes  - knee level.

50 kg ,speed.

Snatch pulls.

80 kg , for 3 reps.

I'm again in US.

Just arrived today.

Evening training: rope jumping , 5 rounds of 3 min.,not fast.

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

7 rounds + 173 meter row.

Hill sprints.

5 sprints to hill 250 meter.

30 sec. recovery at the top and 1 min at the bottom.

Steepest hill in a town.:-)

CFE WOD

Thursday, 12.23.10
Good Mornings: 5 x 5 Rest 180sec between sets

Power Snatch: 5 x 3 Rest 180sec between sets

Rest 5-10 min

3 rounds for time of:

1 round of the “Bear” Complex (Bear demo) @ 115lbs

21 pull ups

Bear :
7x :
Power Clean
Front Squat
Push Press
Back Squat
Push Press

G/M : 72-77-82-87-87 kg
P/S : 54-64-64-64-64-64 kg

Metcon.
Did with 135 lbs instead of 115 lbs( by mistake).
00:15:03

СFE WOD

Wednesday, 12.22.10
Shoulder Press 1×3 @ 90%

Rest 2min

Push Jerk 1×3 @ 85%

Rest 2min

Split Jerk 1×3 @ 80%

Rest 5min

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

I don't understand today's programming,did just presses and Push Jerks.
Press,last 2 rounds 2х1х72 kg.
P/J- 1х3х82 kg,3х2х87 kg.

Tabata 30-23-21-15-21-17-19-22

Morning.
CFE WOD 21.12.10

For Time:
21 – 15 – 9
Chest to Bar Pullups
Ring Pushups
Front Squats @ 135/95

00:08:32.


Evening.
Running 3.5 km.Tempo 80%.

CF Games in Israel

http://www.crossfitherzliya.com/

http://picasaweb.google.com/omrypeled/2011#

http://www.facebook.com/album.php?fbid=10150354540470531&id=58710980530&aid=598493

Congratulations to Ruslan and Symon from Ashdod.

Guys did really good job,Symon took 3 d place!

CFE 20.12.10
CFE Strength and Conditioning Rest Day
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
SC: 20 Min
LC:45 Min
U. 65 Min
Cover As Much Distance As Possible For Your Distance” If in Doubt, See Legend”

Rowing 20 min.
4472 m. 

Stopped few times - abs still sore from AB Roller.

CFE WOD

Sunday, 12.19.10
6 Rounds for time:

5 Power Cleans @ 185lbs
10 knees to elbows
15 25lb DBall Slams

00:17:16. 

In a 3 d round one of 10 kg plates broke,took time to replace.

Maybe did one round more..not sure.

84 kg power cleans not easy at all,it's more then my 80%.

7.1.11.Evening.

10 KB swings

1 AB Roll out

10 KB swings

2 AB Roll out

10 KB swings

3 AB Roll out

10 KB swings

4 AB Roll out

10 KB swings

5 AB Roll out

10 KB swings

6 AB Roll out

10 KB swings

7 AB Roll out

10 KB swings

8 AB Roll out

10 KB swings

9 AB Roll out

10 KB swings

10 AB Roll out

00:19:58

Kettlebell 32 kg

Roll Outs from a straight legs.

Tough one.

Did some nice metcon with a 24 kg ketelebell.

10 reps L/R,KB 24 kg

Thrusters
Clean&Push Press
OHS
Windmill
Snatch

00:05:28

Look at this Man doing same but in different environment.

CFE WOD
Saturday, 12.18.10
OHS: 5, 5, 3, 2, 1, 1, 1

Rest 10 min

100 Double Unders
10 Chest to bar pull ups
50 Double Unders
20 Chest to bar pull ups

OHS 62-67-72-82-92-97(f)-97(f) kg
Last 2 sets: can squat but still can't jerk it.

Metcon.00:05:15

Morning. 
СFE 15.12.10 

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD 
Choose ONE of the Following Sports: 
Swim: 6 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries 
Bike: 6 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4-6 should be the same if done outside) 
Run: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries 
C2: 6 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries 

Did rowing , 6 x 1000 meters
4:01 
4:06 
4:07 
4:10 
4:26 
4:25 
Last 2 rounds stopped for a few seconds,Pukey was really close)).

Evening. 
СFE WOD 17.12.10 

7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells 
7 Reps, Overhead, anyway, Press, Push press or Push Jerk 
7 Reps, Hang Squat Cleans 
7 Reps, Lunge steps, bells in rack position 
7 Reps, Swings 
7 Reps, Burpee Dead lifts 

Dumbells 16 kg
Time 00:21:03

Busy day!

21-15-9 

KB press 24 kg 
Ring Dips 
Pushups 

All presses right,than left hand.
Pushups on parallets.
00:16:40 

1 min. rest
5 rounds:
15 tilts to each side KB 16 kg
30 sit ups,AB mat.

00:11:39

CFE
Wednesday, 12.15.10

Tabata Jumping Squats (8 Rounds of 20 Seconds on/10 Seconds off)

Rest 2 Min

Tabata Double Unders

Rest 2 Min

3 Sets of As Many Unbroken Pullups As Possible…….Rest 1 Minute between sets

***Record lowest rounds for each exercise

Jumping squats 19-18-16-15-16-14-14-14
DU 35-20-14-16-16-18-14-20
Pullups 23-11-12-12-10

I feel that I should train more,just really don't have a time.Therefore doing what I can.. mostly before my work ,between 6 to 7 AM.

CFE

Tuesday, 12.14.10
Deadlift 10, 8, 5, 3, 3, 3 (pr or fail) 120sec Rest between Sets

Rest 5min

3 Rounds of:

Hollow Rock 1min, 30sec Rest,

L-sits 1min, 30sec Rest

Dead LIft
142-152-172-182-192-202 kg