Boris CrossFit Workouts Log

2011-08-01T20:12:00.000+03:00

Last week had a vacation.I visited beautiful town where I was born - Riga,Latvia.

Almost no training,but lot of walking and some hiking.

This week:

A. Handstand Tech Work - 10-15 minutes

B. 5 rounds for time:

10 Burpees

20 KB Swings

30 Jumping Pull-ups

Kettlebell 24 kg.Didn't switch on the timer - first workout after some rest.

-----------------------------------------

A. Tall Clean – 3 reps X 6 sets, rest 90-120s

Notes: Keep loads at 50-60% of 1RM clean and work on tech.

B. 5 Rounds for time:

20 Unbroken Push Press

10 Unbroken SDLHP

44-44-46.5-49-4-59-64-69 kg.

Barbell 44 kg.

13 minutes.

------------------------------------------

Today.

As many rounds in 20 minutes:

5 Power Cleans - 135#/95#

7 Toes to Bar

9 Box Jumps - 24″/18″

BB. 62 kg.

Box 60 cm.

10 rounds+4 cleans.

2011-07-21T20:48:00.000+03:00

A. Hang Clean - 2 reps x 6 sets, 2:00 rest
B. Front Squat and Jerk - 1.1 x 6 sets, 2:00 rest

А. 72-72-72-77-82-87 kg
В.62-72-82-87-92-97 kg

---------------------------------------
400m sprint for time:
Rest 3:00
150 squats for time:
Rest 3:00
100 Double Unders for time:
Rest 3:00
50 Box jump for time: (24”/18”)
Rest 3:00
50 Med Ball Cleans for time: (20#/14#)

Did cleans with two 10 kg DB's.

Run on treadmill 17.5 km/h.
3:40
2:00
2:36
4:04.

2011-07-18T21:06:00.000+03:00

Saturday.
Morning.
Regional’s Individual WOD #3
21-15-9 reps for time of:
Deadlift 315#/205#
Box Jumps 30″/24

DL 142 kg.
Box jumps - 70 sm.
00:10:15

Tabata pushups
29-16-11-8-7-6-6-6

Evening.Run 2 miles,tempo 85-90%.
-------------------------------------------

Today.

3 rounds for time(s):
A. Run 400 m
25 Ring Push ups
Rest 90 seconds
B. 3 rounds for time(s):
Run 200 m
15 Pull ups
Rest 60 seconds

Decided to row instead of running, 500 and 250 m.
2:54
3:20
3:35
1:55
1:54
1:50

2011-07-15T17:10:00.000+03:00

My last workouts.

Complete for time:
30 Clean and Jerk - 135#/95#
Row 1000 m
Complete all work in any fashion you choose.

Used 62 kg BB.
Split: 10-300m-10-300m-10-400m.

00:12:08
------------------------------
A1. HSPU’s - 5 reps @ 20×1 x 5 sets, rest 2:00
A2. L-Pull ups - 5-8 reps @ 3111 x 5 sets, rest 2:00
B. AMRAP Double Unders in 1 set

А1. 3-3-3-3-2,all HSPU head touched ground.
А2. 8-7-7-8-4
В. 38 jumps.
---------------------------------
5 rounds for time:
Run 400 m
10 Power Snatch - 135#/85#

Used 54 kg for snatches
Run on treadmill.
00:24:02

2011-07-09T23:12:00.000+03:00

Last workouts.

3 rounds for time:
50 OH Med Ball Walking Lunges - 20#/14#
20 Ring Dips
1 Rope Climb

Rope climb - climb to the 2.5 m rope,from the position sitting on the floow,no leg assistance,twice.

00:18:33.
-------------------------

Back Squat – 1, 1, 1, 1, 1, 1, 1

Did 7х3.
132-142-152х4х3 kg

-------------------------

As many rounds in 20 minutes:
Run 200 m
12 Pull-ups
12 Alternating Pistols (6/leg)
12 DB Standing Shoulder Press - 35#/hand/20#/hand

Did 250 m row on Concept2 instead of run.
4 rounds +12+12+8.

-----------------------------

Tabata Intervals for Reps:
1. Knees to Elbows
2. Medicine Ball Cleans - 20#/14#
3. Push-ups
4. KB Swings - 1.5/1.0 pood

9-9-8-7-6-6-5-6=56
9-9-8-8-8-8-7-8=65
24-14-9-8-8-6-6-6=81
10-10-9-9-9-6-9-9=71
total 273.

2011-07-04T23:24:00.001+03:00

Double Unders

Rest 2 minutes

B. AMRAP in 3 minutes:

Power Clean

Rest 2 minutes

C. AMRAP in 2 minutes:

Pull-ups

Rest 2 minutes

D. AMRAP in 60 seconds:

Switch Lunges

A.156

B.20

C.44

D.40

2011-07-02T20:03:00.001+03:00

Complete for time:
800 m Row
30 Thrusters
800 m Run

Guys use 135# and gals 85# for thrusters.
Complete the work in any order or manner you choose.

Thrusters 62 kg.
All done in a following order: 10 thrusters - 400 m run - 10 thrusters - 400 m run - 10 thrusters - 800 m row.

00:12:49.

2011-07-01T10:54:00.003+03:00

Yesterday.

5 Rounds for time:
50 Squats
30 Sit-ups
25 Deadlift

Deadlift 92 kg.
00:24:39

Today.
A. Split Jerk (from rack) - 2 reps x 6 sets, rest as needed between sets
B. OHS (from floor) / SDLHP 1-7-1 Ladder for time - 95#/65#

Did push jerk instead of split jerk.70-80-85-85-85-85 kg.

Metcon.
Bar 44 kg.
Power snatches from the floor.
00:09:56

2011-06-28T19:49:00.000+03:00

“Amanda“
9, 7, 5 rep rounds for time of:
Muscle-up
Squat Snatch - 135#95#

40 min, work of :M/U assistance exercises and many sets of snatch 62 kg.

2011-06-27T20:41:00.000+03:00

A. 400 m Sprint x 4, rest 2:00
B. Work up to a single clean in 10 minutes

All sprint done on treadmill,speed 16 km/h

Clean for 10 min: I had to do 97 kg.

2011-06-25T09:31:00.002+03:00

Morning run 5 K,Tempo.

Evening.

As many rounds in 20 minutes:
10 Toes to Bar
10 Box Jumps - 24″/20″
10 Medicine Ball Cleans - 20#/14#

10 rounds + 3 TtB.

2011-06-24T20:21:00.000+03:00

Last workouts from this week.

21-15-9
Ring Dips
Back Squat , bodyweight.

Squat with 92 kg.
00:07:31

5 sets of chin ups.
-------------------

A. 1 Round for time:
Run 800 m
75 KB Swings - 1.5/1.0 pood
Run 800 m
B. AMRAP Double Unders in 4 minutes

А. 00:11:31
В. 102 jumps.

----------------------
Today.

Jerk 7x1
Took barbell from rack position.
72-82-90-92-97-99.5-102 kg

6 rounds for calories and reps:
Row 1 minute
AMRAP Bench Press - 135#/95#
Rest 3:00

Bench press 62 кг.
calories: 23-26-25-23-20-22
press: 25-18-13-13-11-10

I decided to try OPT workouts.Looks like fun.
http://crossfitcalgary.ca/category/wod/

_________________

2011-06-19T19:21:00.001+03:00

Rest Day.

2 mile Tempo run.

2011-06-18T14:55:00.002+03:00

AMRAP for 20 min:
500 m row
25 push ups

Completed 6 rounds + 335 m row.

2011-06-17T14:35:00.001+03:00

Slept pretty good tonight bus of course still fill some discomfort.Usually full recovery from jet leg takes in my case about 3-5 days.

Today some easy workout:

1.Exercises with a Power Wheel.

Different push up variations-pike- hands walking.

2. Kettlebell.

Some swings,snatches, cleans and presses.

16-24-32 kg.

Then short complex.
For time:
KBS 70/53 10-9-8-7-6-5-4-3-2-1
Goblet Squat 1-2-3-4-5-6-7-8-9-10

I did this one with a 32 kg KB.

Try to do it non stop - it's a killer.

2011-06-14T21:45:00.000+03:00

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

00:12:58

Flying home tonight!!!Yesssss!!!

2011-06-14T11:24:00.002+03:00

Clean.

5 sets of 3 reps.

All sets did with a 205 pounds.

2011-06-12T09:13:00.000+03:00

Very simple workout today on a running track.

400 meter(one lap) of burpee with a front jump.

00:22:30.

2011-06-11T18:26:00.000+03:00

Rowing intervals,4 sets of 1 km.

00:03:52
00:03:48
00:03:50
00:03:53

2011-06-08T08:45:00.000+03:00

Dead Lift.

Sets of 3 reps.

365-385-405-415-415(2) pounds.

100 toes to bar for time.

00:10:44

2011-06-07T08:41:00.000+03:00

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

For swings used 55 dumbbell.

00:32:20

2011-06-05T10:34:00.001+03:00

1.Front Squat

5x3 reps

225-235-275-275-285 pounds

2.Zercher Squat

6x3

185-205-225-245-255-275 pounds

For Time:

100 jumping squats

100 hindu pushups , http://www.youtube.com/watch?v=YazKbchCbR0

00:11:04

2011-06-03T08:36:00.002+03:00

My friend sick..seriously.Man!! I will pray for you every day and hope to hear only good news.

This workout for you as well.

1-2-3-4-5-6-7-8-9-10 standing AB Roll outs
20-20-20-20-20-20-20-20-20-20 squat with kick.

Squats: each uneven set - squat with round kick(mavashi)

each even set - squat with side kick (yoko)

00:28:50

2011-06-02T10:32:00.000+03:00

Today did just Tempo run(70-80%) , 6 km.

Nice evening,just after the rain..

2011-05-31T10:41:00.000+03:00

1. Military press.

7x2 reps.

135-145-155-155-160-165-175(1) pounds

2.Weighted pullups.

7x2 reps.

25-35-45-60-70(1)-70(1)-60(1)

100 bar(45 pounds) Overhead squats for time.

5 min. exactly.

My press slowly improving , but my pullups really weak.I need to do much more pullups, it's clear.

2011-05-30T09:46:00.001+03:00

The Bear

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Do 1 PC, 1 FS, 1 PP, 1 BS, 1 PP

Repeat 7 times = 1 Round

Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

115 pounds

135 pounds,couldn't do all 7 ,did: 5+2

135 pounds,3+2+2

135 pounds,4+2+1

The weight not heavy at all,but grip dead first.

100 dips for time.

00:08:38

4 rounds of:

row 500 meter

rest 3 min.

00:01:44

00:01:50

00:01:51

00:01:52

2011-05-29T18:00:00.001+03:00

My last workouts:

1.Power Clean+3 push presses combo.

Last 3 sets 205 pounds.

2.Squat,last 3 sets did 3 reps of 335 ponds.

100 lunges with plate 45 pounds overhead.

about 7 minutes

--------------------------

For time:

100 pullups

1 mile run

Pullups did on some uncomfortable bar,kip style.

16:26

---------------------------------

100 bodyweight squats with front kick.

5:12

30 AB Roller standing rollouts.

6:47.

Should do it more frequent,last time worked with roller before 3-4 weeks.

2011-05-25T10:52:00.000+03:00

Morning.

100 situps for time.
4:14.

Evening.
"Roy"
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

00:21:59

100 pushups.
00:05:10

2011-05-23T09:51:00.002+03:00

Concept 2,rowing 2 km.
00:07:35.

100 mountain jumpers
00:05:05.

2011-05-22T11:06:00.000+03:00

Double Tabata
Pick two exercises and alternate for a total of 16 sets

Tabata number one:
Box jumps 24"
Dumbell swing 55 pounds.

14-10-9-10-8-10-9-9-10-10-9-9-9-10-8-9

Second Tabata,after 2 min rest:

Left straight-right straight-hook+ burpee

Double unders.

7-20-4-3-4.5-14-4-5-5-12-4.5-11-4-16-4-11

100 situps on some strange device in a gym.
00:06:11

2011-05-21T00:56:00.003+03:00

Morning.

100 AB wheel roll outs from the knees

08:07

100 squats

02:20

Evening.
Front Squat.
205х5
225х3
275х2х5
weight in pounds

Overhead Squat with one Dumbell.All sets right,then left hand.
70х5
80х5
90х5
100х2
100х3(R),2(R)
weight in pounds.

100 kip pullups.
00:06:47

2011-05-18T08:39:00.000+03:00

I'm really happy cause today I found nice 400 meter track in a local high school.

3x800 meter sprints,90 sec rest.

Then 100 jumps over 30 inch hurdles.Put 5 hurdles in a row and jumped series of 5.

Took about 11 minutes.

Hundred reps for time each day for month

2011-05-17T04:39:00.002+03:00

Didn't train all weekend,was kind of busy,traveling and enjoying life,but decided to "punish" myself.

Every day until I'm flying home will do 100 any movements for time.

It can be as second workout,finisher or instead of daily workout.

Started today:

100 Man Makers for time.Used two 35 pound DB's ( that's what they have in a fitness room in a hotel).

Took about 32 minutes.Fun!

Man Maker :http://www.youtube.com/watch?v=DiwAW3g_750

Evening.
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Did 7 rounds + 3 deadlifts.

Then 50 pull-ups and 50 sit-ups on almost vertical bench,not for time.

2011-05-14T18:39:00.002+03:00

Yesterday .

1.Jerk form racks.

2x2x185 pounds

3x2x205 pounds

2.Power snatch DB(each hand).

5x3

80-85-90-95-100(2) pounds

Day before yesterday.

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

00:23:03
Did squats and TtB in the same power rack, therefore each set started from clean,rack position ,OHS,weight down ..

2011-05-11T16:30:00.000+03:00

Yesterday some weightlifting.

1.Clean
2х3х205 lb.
3х2х225 lb

2.Power Snatch
135-145 lb
5 sets of 2-3 reps.

3.HSPU(handstand push ups)

each min for the 10 min. did 2-4 reps.

2011-05-10T08:50:00.001+03:00

Running Workout.

800 meter warm up.

1 mile TT.

800 cool down.

Didn't take a time.

2011-05-09T05:53:00.001+03:00

5 thrusters on the min @ 135lbs… Continue on the minute until you fail, or reach 10 min/50 reps

Rest 10 min

100 push ups for time

Did all 10 min. and then decided to continue.Completed another 3 min. + 4 reps.Totally 69 thrusters.

100 pushups took 5:25.

Then did some Dragon Flag.5 sets of 3 and then 2 reps.
http://www.unique-bodyweight-exercises.com/dragon-flag.html

Evening.
WEDNESDAY, 04.20.11:
TOSH

C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc

Did rowing workout in a evening.Concept 2 rowers some old model but functioning just fine.

2011-05-08T09:12:00.003+03:00

1.Shoulder Press 5x3,90%
2-3 min. rest

5х3х155 lb.

2.

Three rounds, 21-15- and 9 reps, for time of:

95 pound Overhead squats

Burpees

00:07:05

4 rounds.

25 V-ups

25 back extensions

2011-05-07T09:00:00.002+03:00

Deadlift 10, 8, 5, 3, 3, 3 , 2 min rest between sets

315 - 365 - 385 - 405 - 405 lb

Rest 5Min

For Time:

40 Double Unders
20 Dumbell Power Clean & Jerks 50lb each
40 Double Unders
10 Dumbell Power Clean & Jerks 50lb each
40 Double Unders
5 Dumbell Power Clean & Jerks 50lb each
40 Double Unders

00:13:30

2011-05-06T06:48:00.001+03:00

Today I landed in Portland,OR.

After another search I purchased a membership in "24 Hours Fitness", cause CF affiliates very expensive.

Will start tomorrow with some workout there.

2011-05-03T22:56:00.002+03:00

On the minute every min for 15min or until Failure to complete the Round in the set minute.

4 Clapping Push ups

8 Kettle Bell Swings, 2 Pood

12 Air Squats

Did all 15 rounds,not easy but doable.

Tomorrow flying again to US,this time to Oregon.The big question: to go to CF Box or find some "globo" gym.

The right answer - of course CF affiliate,we do CrossFit!!

But..guys,what about prices? I did a research: prices are from 150 to 200+ $.That's crazy!

2011-05-02T22:53:00.003+03:00

Back Squat: 7, 5, 5 Rest 180sec between sets

Power Clean: 5, 5, 3, 3, Rest 180sec between sets

Shoulder Press: 3, 3, 1, 1, 1, Rest 180sec between sets

Squat: 132-142-152 kg
P/C: did 5х2х94 kg
Press:62-72-77-82(PR)

2 rounds of strict pullups
2 kip
2 butterfly

2011-05-01T07:10:00.000+03:00

Run Intervals 5x1000 m.

90 sec. rest.

Did 4 intervals of 900 meter.

I always prefer morning run,feel light.

2011-04-30T21:05:00.000+03:00

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

The hardest were HSPU.

2011-04-29T17:56:00.000+03:00

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.

2011-04-27T20:38:00.000+03:00

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.

2011-04-26T23:26:00.001+03:00

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.

2011-04-25T11:05:00.001+03:00

Tempo run 42 min with 2 min rest .

2011-04-24T17:03:00.001+03:00

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

2011-04-22T18:21:00.000+03:00

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.

2011-04-21T23:55:00.000+03:00

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.

2011-04-18T14:30:00.000+03:00

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.

2011-04-17T22:31:00.000+03:00

Today did some run,about 5 K.

Tempo,not fast.

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

2011-04-16T23:03:00.000+03:00

For time:

150 squats

100 push ups

50 burpee

00:13:18

After that some gripper work.

2011-04-15T17:54:00.000+03:00

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.

2011-04-14T18:49:00.002+03:00

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)

2011-04-13T21:26:00.000+03:00

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.

2011-04-12T21:35:00.001+03:00

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.

2011-04-11T21:18:00.003+03:00

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.

2011-04-09T10:11:00.004+03:00

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.

2011-04-08T14:31:00.000+03:00

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.

2011-04-07T11:52:00.003+03:00

“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 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.

2011-04-05T18:47:00.000+03:00

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.
_________________

2011-04-03T23:03:00.000+03:00

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.

5 rounds of shadow boxing from Bass Rutten.

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.

2011-03-31T07:32:00.000+02:00

1.Thrusters 7x3.
70-75-80-80-85-90-95(1)

Each set started with a clean.

2.KB snatch,2 reps each arm , on a minute for 10 minutes.

Kettlebell 40 kg.

2011-03-29T17:44:00.000+02:00

"Panda Gone Bad (PGB)"

4 rounds of:

Prowler run 80 meters,70 kg

25 burpees

Time 00:14:23

2011-03-29T07:17:00.000+02:00

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Time 00:11:18.

Finished about 40 sec earlier,but didn't finish nicely last OHS,therefore reseted bar and did another rep.

2011-03-27T06:33:00.000+02:00

Weightlifting workout.

1.Snatch Balance.

60 kg for 3 reps,few sets.

2.Snatch

60 kg for 3 , few sets.

Singles 70 kg,few sets,then 74 and 76 kg (PR).

3.Front Squat

80-100-110-120 kg for 3 reps.

2011-03-26T05:18:00.000+02:00

For time:10 HSPU
50 Pull-ups10 HSPU
50 KBS 53/3510 HSPU
50 Sit-ups10 HSPU
50 Burpees10 HSPU

Scaled HSPU : did on 2 AB Mats.

22 min with some sec.

2011-03-24T06:06:00.001+02:00

Busy day.

Bodyweight workout in my apartment:

1...21 squats

21..1 pushups

Time 00:15:34.

2011-03-22T06:25:00.000+02:00

The Seven
Seven rounds for time:
7 HSPU
7 Thruster 62 kg
7 KTE
7 Deadlift 112 kg
7 Burpees
7 KBS 32 kg
7 Pull-ups

All done Rx, except of HSPU.Did it on 3 AB mats.

Felt OK with it , will work more on handstands again.

00:39:49

A" Mountain run"

2011-03-20T20:41:00.000+02:00

This morning decided to run all the way up on "A Mountain" in Tempe.

Warm up: 800 m run

Then climb:about 900 meter total run,about 346 feet ( 105 meter) from base to summit.

Was awesome!! First run from the bottom to top about 8 min.

Then rested during jog down and did another time longest part.

Warm down : 800 meter jog.

2011-03-20T02:57:00.000+02:00

Morning.

Run 2 miles.

Stretching.

Noon.
1.
OHS(over head squat)
50-60-70-80 kg for 3 reps.
90 kg, 3-2-3-2 reps.

2.
Zercher Squat
60-70-80 kg for 5 reps
100-100-100-100 kg for 3 reps

3.
AB Rollouts on low rings from straight legs.
3х10 reps.

2011-03-19T04:51:00.001+02:00

Cleans.

Singles up to 110 kg(PR).

"Weaver"

Four rounds for time of:

10 L-pull-ups

15 Push-ups

15 Chest to bar Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups

00:25:42

2011-03-18T05:37:00.000+02:00

AMRAP 10:00
30 Double Unders
15 Power Snatch 75/55

4 rounds+30 DU+6 P/S.

2.Ring Dips.

Sets of 5-2 reps.

Last 3 sets: 60 pounds for 3 reps.

2011-03-16T06:39:00.000+02:00

Morning.

Grippers.

Tabata pushups.

Stretching.

Evening.

1.Push Press.60-70-80-85-90-90-90 kg for 3 reps.

2.Dead Lift.100-120-140-150-170-170-170 kg for 5 reps.

2011-03-15T07:30:00.000+02:00

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Did 12 rounds and one B/P.

Then 10 min ,every min. 3 box jumps.

First 5 on 70 cm box,last 5 on 75 cm box.

2011-03-14T07:47:00.000+02:00

10 rounds of "Cindy"

5 pullups

10 pushups

15 squats

Didn't take a time.All done non stop..

2011-03-12T05:23:00.001+02:00

Fran
For time:
21-15-9
Thrusters 95/65
Pull-up

Time 00:04:02

2011-03-10T05:34:00.002+02:00

Today rowing 5 K.

Time 00:21:20.

2011-03-09T05:20:00.000+02:00

1.Clean with pause on a knee level.

Sets of 3,60 kg.

2.Combo: Clean +3 push jerks.

Sets of 3,up to 85 kg.

3.OHS.

Sets of 3,last set 85 kg.

4.Snatch with "beast" KB,40 kg.Not easy but possible!

Amazing Story.

2011-03-08T06:29:00.000+02:00

Guys,watch this video.

Nothing to add..amazing!

2011-03-08T05:42:00.000+02:00

CFE WOD 11.02.11

For Time:

10 Dead lifts @ 1.25x Body weight

1 Round of Cindy ” 5 pull ups, 10 Push ups, 15 squats”

8 Dead lifts

2 Rounds of Cindy

6 Dead lifts

3 Rounds of Cindy

4 Dead lifts

4 Rounds of Cindy

2 Dead lifts

5 Rounds of Cindy

Dead lift 115 kg.

Time 00:15:09.

After about 5-7 min. rest.

Tabata Sledge Hammer.Lowest num. 11.

2011-03-07T06:30:00.000+02:00

Today again running.

Hill sprints,3-4%,about 250 meters.

Min. rest on top,min. rest downhill.

2011-03-06T07:38:00.000+02:00

2 mile run.Tempo.

Work with grippers.

2011-03-05T07:30:00.002+02:00

Yesterday.

Weightlifting.

1.Drop snatches.

Sets of 3.Weight 70 kg.

2.Snatch.

Sets of 2.Weight 70 kg.

3.Front squat.

2x3x100 kg

3x3x110 kg

Today.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Time 00:31:31

2011-03-03T04:44:00.001+02:00

2 K Row.

Simple but hard workout.

00:07:59.Very slow..

2011-03-02T09:22:00.000+02:00

1.Сlean.

3х3х80 kg
4х3х90 kg.

2.Clean with a stop on a knee level.

Many sets with a 60 kg,work on explosiveness.

3.Back squat with a Ironmind Buffalo Bar.

5x5x125 kg.

2011-03-01T07:53:00.000+02:00

For time:

21-15-9

Box Jump 30 "

KBS 32 kg

Pull-ups

Time 00:07:45.

30 AB Rollouts from straight legs for time.

Time 00:06:43

2011-02-27T04:16:00.001+02:00

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 .

2011-02-25T15:46:00.004+02:00

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.

2011-02-25T06:31:00.000+02:00

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

2011-02-23T04:17:00.000+02:00

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,

2011-02-22T04:34:00.000+02:00

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.

2011-02-20T19:29:00.001+02:00

Metcon before long flight to US.

100 OHS for time.

Each minute starts with 5 burpee.

Time: 16 minutes.

Gymnastics WOD!!

2011-02-20T07:13:00.000+02:00

Yesterday was a rest day.

Neck and grip training.

Dynamic and static flexibility drills.

Found this useful source,check it out:

http://gymnasticswod.com/

2011-02-19T10:45:00.000+02:00

Weightlifting yesterday.

Clean.

Weights up to 100 kg for doubles.Easy!!

Push Jerk.

Weights up to 80 kg for triples.

2011-02-17T22:13:00.000+02:00

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

In the evening run 5 K,Tempo.

2011-02-16T22:21:00.000+02:00

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.

2011-02-15T16:36:00.003+02:00

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!