4x4min AMRAP’S of:

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

Rest 1min Between Sets.

Substituted MU for AB Rollouts with Power Wheel (much harder then with a regular AB wheel).

HSPU did on AB Mat.

2 rounds +2+2

2 rounds+2+1

2 rounds+1

2 rounds+1

The hardest were HSPU.

Weightlifting workout today.

1.Overhead squat.

5x5x80 kg

2.Snatch.

2x2x60 kg

70 kg ,did few..all failed.Probably not a best idea to do snatches after a really heavy OHS.

3.Power Cleans

70x3,80x3x3.

С2 rowing.

4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

1041 м,226 watt,1:55 / 500 м.
536 м,250 watt,1:51 / 500 м.
265 м,241 watt,1:51 / 500 м.
993 м,198 watt,2:00 / 500 м.

5×2 Strict Press @80%

Rest 5min

5×3 Front Squat @70%

Rest 5min

6 Rounds of 40sec on 20sec Off
Push Jerks 115/85
Burpees

Press: 62-62-62-72-72-72-72 kg
Squat: 112 kg х3х5

P/J and burpee: alternated rounds.
12-13-7-13-7-14 reps.

Tempo run 42 min with 2 min rest .

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Did 25 double unders instead of 100 m run.

00:32:35

Weightlifting today.

Snatch balance.

Sets of 2-3 reps.Weight up to 70 kg.

Snatch.

Sets of 2-3 reps.Weight up to 70 kg.

Few sets of  75 kg,all failed.

Front squat.

Sets of 3.Weight up to 110 kg.

Day before yesterday.


Min AMRAP
5 Ground To Overhead @155lbs
10 Push Ups

Rest 1 Min

5 Min AMRAP
10 Single arm Dumbbell Power Snatch @50lbs
5 Burpee Pull Ups

First metcon:3 rounds +3 G to OH.
Second metcon:3 rounds +10+3.


Today.

Concept 2 rowing for technic and rower understanding.1 Min rounds with different wattage and stroke/min.

Metcon.
“The San Francisco Crippler”

For Time:
Back Squat, 30 Reps 225lbs
Row 1000m

Time 00:07:31.
1 K row 00:03:57.

СFE WOD

Saturday, 04.02.11
10 min AMRAP

10 Reps Bench Press- Body weight
10 Reps Chin ups, 

Bench Press 92 kg.

Did exactly 4 rounds.

Then some box jumps,80 cm box.10 min. every min. did 5 jumps.Work for explosion.

Today did some run,about 5 K.

Tempo,not fast.

Very hot outside therefore this run wasn't easy one.

For time:

150 squats

100 push ups

50 burpee

00:13:18

After that some gripper work.

Weightlifting workout today,

1. Clean

Weights up to 80 kg for 3 reps.

90х3 , 100х5х2.

2.Dead Lift.

100-120-140-160 for 3 reps.

170х5,180х5

200х2х2 kg.

Today was some good rowing workout.

I'm seriously trying to correct my C2 rowing stroke.In a last few days I reviewd many videous from CF Journal related to rowing.Now I much more aware of what;s I'm doing wrong.

Warm up.

Then:

7 intervals of min. with a different wattage.The purpose is to "feel" the output (watt) on low speed(less then 30 s/min) on low damper(4)

170 watt
220 
250 
160 
270 
300 
170

After that some short powerful rowing sprints.

10 sprints of 125 meters,1 min. rest.




Evening.
AB Rollouts. Each min. 5 reps.
10 min. or failure.


Did 8 rounds,in 9 th did 4 reps.Total 44 roll outs.


Some CoC grippers work.
Number 2 closed 8 times with a right hand.(PR)

СFE WOD, 03.31.11 

Shoulder Press 7×1, start at 85% 0f 1RM
6×3 Front Squat, start at 70% of 1RM

Rest as needed between sets

8 Min AMRAP

8 Thrusters 95/65
10 Pull Ups
8 Clapping Push Ups

Press: 62-67-72-72-74-74-77 kg.
F.Squat: 92-102-112-112-117-117 kg.

Metcon.

4 rounds + 4 thrusters

All this include warm up took about 40 min.,did very short rests between sets.

CFE WOD 29.03.11 

12min AMRAP

8 Hang Power Cleans 115/75

8 Wall Balls 20lbs

8 Knees To Elbows

Power Cleans with 54 kg.

7 rounds + 6 cleans.

CFE WOD 28.03.11 


1.OHS: 5, 5, 3, 3, 1 
2.Snatch: 2 on the min for 6min (use 80% of 1 RM) 

Over Head Squat 60-70-80-85-95 kg. 

Snatch did without minute count,just worked on technic.Anyway my max very close to my working load.
40-50-60-60-70-70-70 kg.
All sets for 3 reps.

Morning run.

36.5 min. Tempo.


Afternoon.
Did some Metcon with my friend Symon.
20 min. AMRAP

-run to steep hill
-bear crawl all the way down
-20 KB 32 kg swings or 20 OVH squats with 24 kg KB (exchange each round)

I did 5 rounds and started 6 .Symon did one round more.
Fun!!

My older daughter did for 20 min: run up,then 10 push ups , then 10 lunges.Good job.

CFE WOD 27.03.11


10 sets of 2 Deadlifts @ 90% on 90sec… This set will run 15 minutes. Every 90 seconds 2 deadlifts are to be completed.

Rest 10 min

For time

OPT’s “flight simulator”
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders 

Dead Lift 182 kg all sets,it's my 80% , but wasn't easy.Short rest.

DU. Couldn't do unbroken ,all 500 d/u took 00:23:10.

1.

“J.T”
21-15-9
Handstand Push ups
Ring Dips
Push ups 

HSPU:8 did on one AB mat,rest on AB mat and another 4 cm.

00:21:26.

2.

2 Rounds of

50 sit ups + 1min of Hollow Rocks

3.
Grippers,work with 1,1.5,2,2.5




Evening.
CFE 25.03.11


CFE 25.03.11

Rowing С2.
SC:1x8min,
Rest or EZ 3min,
1x3min,
Rest or EZ 2min,
2x1min
Rest or EZ between intervals 1min,
3x3osec,
Rest or EZ 15sec between intervals 


Did some drills in order to correct my rowing stroke.Feel better but still not there.

Coming back to CrossFit Endurance programming.About 4-5 workouts and 1-3 running/rowing sessions.

Also will try to do 2 weightlifting workouts in local weightlifting gym.

Today.

CFE 24.03.11

Back Squat

5-5-5-5-5 Rest 2-3min Between sets

120-130-140-140-140 kg.


Weighted Ring Dips

5-5-5-5-5 Rest 2min Between sets

20-20-22.5-22.5-22.5(4) kg.
_________________

Finally I'm  at home.10 week to be alone wasn't fun.

Feel bad,my body confused, we call it "jet leg".

Today did few sings.

1.

5 rounds of shadow boxing from Bass Rutten.

2.

For time:

75 Squats
50 Snatches KB 24 kg
20 Ring dips
50 Squats
35 Snatches KB 24 kg
15 Ring dips
25 Squats
20 Snatches KB 24 kg
10 Ring dips

Time 00:13:33.