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!