Today did a ski cross country.About a 20+ km of hills.

It's my first time in a last 20 years( last time did a ski in a high school).

Was pretty hard race.Funny, but I still remember ski Technics .

Morning.

Matt Furey dynamic stretching.

Tabata pushups.

4 rounds spiderman pushups

4 rounds hindu pushups

4 rounds regular pushups.

Evening.
or time: 

15-12-9
KBS 70/44
T2B

Every 2:00 for 20:00
1 Power Clean
1 Jerk
1 Front Squat
1 Jerk 


Metcon.Time 3:20+ min.
Second workout 70-80-85-all other sets with 90 kg.

Morning: stretching and CoC grippers.

Evening.

1.Snatch

3x3x60 kg

10x1x70 kg

Metcon.

For time:
1000m Run50 Double under
25 Thruster 95/6550 Double Under
1000m Run

Time 00:17:33

Morning.

Dynamic stretching.

Work with grippers and some Hindu push ups.

Evening.Feel bad, jet leg killing me.

Didi today :

Death by Pull-ups:In the 1st minute perform 1 pull-up
In the 2nd minute perform 2 pull-ups
In the 3rd minute perform 3 pull-ups
Continue until you are unable to complete the required reps.

17 rounds +17 reps.

Cool down:reverse hyper extensions,weight 23 kg,4x12 reps,

I'm again in Phoenix.Arrived this noon.

The workout in CrossFit East Valley:

For total load:
Perform 2 C&J every minute for 20:00

All sets done with 70 kg.

Not really heavy weight for me,but felt bad after long flight.

Metcon before long flight to US.

100 OHS for time.

Each minute starts with 5 burpee.

Time: 16 minutes.

Gymnastics WOD!!

Yesterday was a rest day.

Neck and grip training.

Dynamic and static flexibility drills.

Found this useful source,check it out:

http://gymnasticswod.com/

Weightlifting yesterday.

Clean.

Weights up to 100 kg for doubles.Easy!!

Push Jerk.

Weights up to 80 kg for triples.

Some stretching in a morning and work with an Ironmind CoC grippers.

In the evening run 5 K,Tempo.

Kettlebell workout.

30 rounds of: 

1 min. work

30 sec. rest

First few rounds KB 16 kg,then 24 kg KB up to round 20.Last 10 rounds worked with KB 32 kg.

Did various exercises without special order: presses,push presses,jerks,swings,rows,different squats,SDHP ,thrusters and combos.

1.Matt Furey dynamic stretching.

2."Death by swings"

Every min. 2 more swings.KB 24 kg.

2+4+6+8+10+12+14+16+18+20+22+17=137


Evening.


Some jogging with one of my daughters.
Then worked with a Ironmind chest expander.Back pulldowns and presses.Fun!

Quick update.

Last month trained in CrosFit East Valley,Chandler,AZ.

Was awesome experience for me!!

Landed yesterday in Israel and will stay here only for one week.Then going back to Phoenix.This time for 5 weeks.My main goal for now - to improve my weightlifting skills and also to increase slowly general CrossFit volume of metcons.

Again was injured before 2 weeks,while warmed up for heavy squats.Will do much more warm up,need to increase pre workout warm up time,getting old :-)

While trained in CFEV,  found for myself few great peaces of equipment :

1.Compression tights.Got 2 peaces of "Under Armour".It keeps legs and butt warm all the time and i feel that it  will help to prevent some injuries .

2.Knee Bands from Tommy Kono. http://www.tommykono.com/

   Again ,keeps knees warm,and also great support\

3.Foam roller.

 http://www.amazon.com/36-Inch-Extra-Durable-Hi-Density-Roller/dp/B0028KDC82/ref=sr_1_1?ie=UTF8&qid=1297658770&sr=8-1

Great for recovery.My back felt much better after working out with it.If you don't know what to do with it ,follow up this blog:http://mobilitywod.blogspot.com/

Will keep posting from time to time.

This week some metcons an home, allot of stretching and mobility drills,some running and maybe few weightlifting workouts.