Today's workout:

Metcon.

http://crossfithardcore.com/2013/03/08/honoring-a-hero-sgt-gary-morales/

20 Minute AMRAP

7 CTB Pullups

77 Dubs or 77 Singles

2 DB Man Makers(Burpee+Squat Clean+Thruster) 20/30

28 Abmat Situps

I used 14 kg Db's.Instead of CTB pullups did strict pullups.

5 rounds +7 pullups+40 Dub's.

Kayak paddling this morning.High sea,waves up 2 meters.1.5 hours.

Evening.
Mobility and Yoga.
Then run about 4.3 km.

13.03.13 

Run of 6.8 km. Took about 30 min,intensity of run about 85-90% of max.Was very hot.

14.03.13

Morning:

Metcon.

"Annie"

50-40-30-20-10 reps of:

- Double Unders

- Situps

All situps done with hand behind a head( strict situps)

Time 8:21.

Then 5 rounds of boxing , 2 min rounds.Used Bass Rutten audio as usual. MMA gloves and gym bag.

Evening: Yoga class.

Today.

Kayak paddling this morning.

1.5 h of full out workout.Flat sea but strong south wind made this paddling very hard.

Noon:

Front squat and Deadlift.

Used 60% of max. for 3 sets of 5 reps.

Basically finished my "easy" week and next week going to attack new weights.

Then 20 muscle ups on rings.Did 2 M/Ups and then 1 min rest x 10 sets.

Then combo of muscle up and dips.

Then tried first time cool exercise.It's some combination of monkey gym/TRX/rings with dumbbell or kettle-bell.You can see this one on my Facebook page.

Finisher: 5 sets of 6-5 reps of full bridge pushups.

Morning.

Rowing for 30 min on Concept 2 rower( indoor).

Target was to keep manageable pace, 2:00/500 meter.

Average cadence 25 s/min.

Finally was not hard at all,but I stopped few times to fix a pedal straps, that became loose.

Total distance  7424 meters. Definitely , can go faster during Time Trial.


Evening.
Yoga.
Bridging - full bridge from the floor , 5 sets of 4-5 reps, with 2 sec hold on top.
Flow Fit 2 - learning new stuff.

This week I decided to reduce weights and intensity and basically it will be kind of rest week.

So no heavy loads, no heavy Metcons.

This morning.

Squat and cleans. Light weights for 5 reps( 50-60%)

Some ring exercises.

Evening.

Stretching and bridges.

Yesterday morning:

Kayak paddling 11 km.See was high , waves  1 meter + , not easy at all.

Evening:

Flow Fit 1.Level 4.

Mobility drills.

Bridging.

Headstands.

About 2 hours workout,low intensity.

Today.

Morning.

15 Min AMRAP( as many reps as possible)

3 push press 60 kg

5 strict pullups

7 combo: spinal rock drop +back to squat + burpee

7 rounds minus 2 reps.

Evening.

Yoga.

Flow Fit 2. Just started to learn this program last week.not easy at all.This one requiter some background in Tacfit or martial arts.

Workout of 1 hour.Low intensity.

Kayak paddling this morning.About 12 km,very quiet see,so did full out!

Noon:

Strength .

Clean.5/3/1

87x3

96x1

96x1

Squat.

5x10

115-125-125-125-125 kg

Bench.

Very light.

79 kg x6x4

L-sits on a dip bar and some pullups.

Morning.

"Grace"

For time:

135 pound Clean and Jerk, 30 reps

Time 05:54.

Then 3 rounds of 2 min. with 1 min rest. Boxing ( Bass Rutten audio ).

Yesterday evening : Yoga class.

This morning I did kayak paddling. The see was not so high and we did 1:40 hour of good workout.

Evening: Run 5 km , tempo 80-85%.
Some mobility and short bridges.

Yesterday evening:

Stretching and headstands.

Grip training with Captain of Crush grippers , number 1,1.5 and 2.

Today morning:

2 rounds of rope jumping :

5 min On , 1 rest.

Freestyle.

3 rounds :

500 m Row

400 m Run

1:00 rest.

Row on Concept 2, average 1:58 for 500 m.

Run on treadmill , 16-16.5 km/h .

Hi , what's up!

Almost year passed since my last post.

During this year I started new sport : sea kayak paddling.Not easy , but really fun!

There is a team in Ashdod Marina, everything there,you just need to come and work hard.

Beside that, my training didn't change much.

I'm doing:

 3 times a week Crossfit Metcons ( high intensity workouts)

2 strength sessions,started some periodization program ( 5/3/1 by Jim Wendler)

3 times a week sea paddling.

2 times a week Yoga class

Beside that working allot on flexibility and mobility, using different systems.

I will start to post my daily workouts again,let's see how it's going.

Also, I need to update some links.

P.S. Lately I got few emails and calls regarding Crossfit training in Ashdod.

Guys, soon Eduard Dubrovensky going to open Crossfit Box in Ashdod in a Tet local club.

Please contact him for any questions : 058-4180684.

Today's workout:

Power.

Front squat 5/3/1. 

3 sets of 1 rep , 122 kg.

Good morning.

3 sets of 5 reps , 70 kg.

In between these 2 exercises I did different pullups  and some L-sit on a bar.