Attempt to return back to CrossFit

21-15-9
DL 135 kg / BJ
Time: 11'02

The Reuben

The Reuben (http://crossfitnewengland.com/2013/08/05/tuesday-08-06-13/)

25 Thrusters 45 kg
25 Toes to Bar
25 Box Jumps 60 sm
25 Toes to Bar
25 Thrusters 45 kg

Time: 14'08
need more practice with TTB

"Dobogai" (modified)

Seven rounds for time of:
8 Pull-Ups (Muscle-ups in original version)
22 yard Farmer carry, 24 kg KB

Time: 12'11
* a lot of problems with pull-ups...

"Donny"

"Donny" (http://www.crossfit.com/mt-archive2/008944.html)

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee
Time: 17'02

Everybody Dance Now

"Everybody Dance Now" (http://wod.crossfitamped.com/workout/Everybody+Dance+Now/87833)

WOD:
10 Med Ball Squat Cleans (20 lbs)
15 burpees
50 Russian twists
20 MB SC
15 burpees
75 russian twists
30 MB SC
15 burpees
100 russian twists

Time: 14'01

Your language is offensive

"Your language is offensive"
(http://crossfitwhiterock.wodhub.com/workout/Your+language+is+offensive/65720)
WOD: Tabata style 8 rounds of the following:

20 seconds of Hang Power Cleans 52 kg
10 seconds off
20 seconds of Push Press 52 kg
10 seconds off

*Score is total number of reps completed for both movements

Result: 90 reps.

Team WOD

In team of 2
FT:
Groud to Overhed. Total weight 4000 kg. BB weight - you own wish
Our result: 4'57 (40 kg BB)
* I've used PC for G2O, my friend Power Snatches

"Rowing Randy" + "Mad House"

1. "Rowing Randy" (http://wod.crossfitamped.com/workout/rowing+randy+/83262)
FT:
75 power snatches with 35 kg.
* row 100m every 15 snatches.
Time: 11'50

Rest for 15 minutes and...

2. "Mad House" (http://wod.crossfitamped.com/workout/mad+house/82843)
7 minute AMRAP of

100m Run
10 KB Swings 2pd
10 KB Step ups 2pd  (use box that creates 90 degree knee angle)
Result: 3 rounds + 100m

Biscuits

FT:
3-6-9-...-18-21 of:
Clean & Press
BJ
Time: 33'10"21 (with 50 kg)

CFFootball: WEDNESDAY, 08.07.13: DAILY WOD

In-Season
As many rounds as possible in 10 minutes:
35 lbs Dumbbell Thrusters - 10 reps
250 Meter Row
Result: 5 rounds + 10 thrusters + 100 m of rowing.

"Brave Bull" and one more WOD

1. "Brave Bull"
5 RTF of
3 PC / 3 FS / 3 Jerks
* each round should be unbroken
Time: 5'34 (60 kg)

2. 5 RFT:
Deadlift 135 kg / 25 sit-ups.
Time: 7'57

Bad night

"Bad night" (http://wod.crossfitamped.com/workout/bad+night+/82844)
For time:

6-9-12-15-12-9-6
Wall Balls
Sit-ups
Power Cleans 62.5 kg
Time: 17'57

Dirty Hands

WOD - Dirty Hands (http://wod.crossfitamped.com/workout/dirty+hands+/82845)
21-15-9
dumb bell PP 40/30
Burpee (Jump on 45# Plate)
For time: 8'08

I hate burpees...

Something that kill me again...

3 RFT of:
50 lateral jumps / 40 m of overhead walking lunge w 20 kg plate / 10 DB Snatch 24 kg / 40 m overhead walking lunge w 20 kg plate.
Time: 50'17

It was too hard for me after WOD with FS that I did few days ago... Need a lot of rest and recovery

KB Swings

FT:
150 KB Swings 24 kg.
Time: 10'31
So sad... But previous WOD (previous day) was to hard for me...

26.07.2013

For time:
21-18-15-12-9-6-3
front squats 85 kg / sit-ups.
Time: 22'57

Taste Test

WOD "Taste Test":
FT
60 WB / 50 Pull-Ups / 40 BJ / 30 DB Snatch (total, alternating 22.5 kg)

Res: 16'19
I must fix issue with pull-ups :-(

23.07.2013

WOD for today...
AMRAP 12 of:
7 DL 100 kg / 7 BJ.
Result: 11 rounds + 12 reps

You're my boy blue

#1 WOD:
"You're my boy Blue"
AMRAP 12 min of:
15 Cleans / 15 Clean & Jerks
weights 34 kg / 61 kg / 75 kg / 93 kg
if you finish with 93 kg start again with 34 kg.

Result 68 reps

30 minutes rest

#2 WOD:
100 thrusters with 45 kg for time.
Result: 13'24

Omar and one more WOD

#1 Omar (http://www.crossfit.com/mt-archive2/008852.html)
For time:
10 thrusters 43 kg / 15 bar-facing burpees
20 thrusters 43 kg / 25 bar-facing burpees
30 thrusters 43 kg / 35 bar-facing burpees

Time: 16'18"39

rest for 15 min and

#2 AMRAP 15:
8 Box Jump / 8 Single Arm KB Push Press (16 kg) / 8 Box Steps holding 2 KB 16 kg / 8 lateral line jumps / 8 KB Snatch (16 kg)

Result: 7 rounds + 18 reps.

Isabel

For time:
Snatch 110 pounds, 30 reps.
Time: 4'47

Dry-run #2 for Russian CrossFit Championship 2013

WOD #1: (http://cfft.ru/championship/2013)
7 min AMRAP of:
7 TTB, 7 KB Snatch (24 kg), 7 BJ

Res: 128 reps.

WOD #2: (http://crossfitwhiterock.wodhub.com/workout/By+your+powers+combined+/58856)
4 RFT:
15 BJ / 10 PC 60 kg / 15 Goblet squats (24 kg)

Time: 11'15

Dry run #1 for Russian CrossFit Championship 2013

WOD #1:
15-12-9 of
jump over barrier / sit-ups
Time: 1'48

WOD #2:
Third stage of Russian Crossfit Championship 2013 (http://cfft.ru/championship/2013)
Complete 3 rounds of
5 Power Cleans 50 kg / 10 bar-facing burpees
if you complete it in 3 minutes increase time on 3 additional minutes and do 3 rounds of
5 Power Cleans 70 kg / 10 bar-facing burpees
etc. (every time increase timelimit on 3 minutes and add 20 kg to barbell for Power Cleans)
Results is total count of reps.
My current result is: 65

WOD #3:
5 RFT:
250 m row / 10 Power Cleans 60 kg.
Time: 13'52"62

Got cold... but still have light training...

FT:
15 Power Snatch 45 kg / 300 m row / 15 Power Snatch 45 kg / 300 m row / 15 Power Snatch 45 kg

Time: 10'01

F**king early morning...

FT:
50 KB Swings 24 kg / 40 Box Jumps / 30 burpees / 20 pull-ups / 10 one arm KB Snatch 24 kg.
Time: 14'39

I wanted to complete this WOD in 5-6 minutes. But... No power at the morning... :-(
I'll not try it one more time, but at the evening, becuase I've another set of WOD that can kill me... Yahoo! :-)

WOD #1:

For time 100 air squats / 100 push-ups / 100 double - unders / 100 pull-ups

time limit: 15 minutes.

My result: 220. ;-(

WOD #2:

3 round for time of:

10 Power Clean 60 kg / 15 Box Jump

Time: 5'33

WOD #3:

7 rounds for time of 

7 snatch 30 kg / 30 rope jump.

Time: 4'48

** more rest needed...

Dredge + another staff

WOD #1
"Dredge" (http://wod.crossfitamped.com/workout/Dredge/80355)
15 min amrap
even minutes - 15 wall ball  (20/14)
odd minutes - 15 box jump  (24/20)
Result: 15 rounds

WOD #2
5 RFT of
5 DB Deadlift / 5 DB HPC / 5 DB PP / 5 DB Squats
* increase weight each round 
Result: 7'41
Weight: 15, 17.5, 20, 22.5, 25 (in kg)

WOD #3 (in team of 2)
For time: (50 / 50)
200 m overhead walking lunge with 15 kg
40 calorie row
30 burpee box jump
50 KB Swings 32 kg
20 calorie row
20 clean & jerk 60 kg (alternating single)
Time: 17'18

8 rounds for time:
7 snatch 30 kg / 30 rope jump
Time: 5'09

rest 15 min

15-12-9
Turkish get-up with KB 16 kg / Barrier over jump (60 sm)

rest 25-30 min

WOD - Hot Coffee (http://wod.crossfitamped.com/workout/hot+coffee/81793)
3 rounds for time:
10 Deadlift BW (95 kg)
20 Box Jump 70 sm
Time: 6'49

funky monkey

funky monkey (http://wod.crossfitamped.com/workout/funky+monkey+/81799)

10-8-6-8-10

hang power clean 52.5 kg
push press 52.5 kg

5 burpees after each round

Time: 9'42"64

changeup

3 rounds for time (http://wod.crossfitamped.com/workout/changeup/81798)

1 min sit ups (reps)

1 min box jumps (reps)

1 min lunge (reps)

Result: 271

2 WODs for today:
First one is AMRAP 15:
30 walking lunges w 20 kg plate / 15 ring dips.
Result: 3 rounds + 10 lunges
Second one is AMRAP 15: (http://wod.crossfitamped.com/workout/robocop/81277)
500 m row / 20 push-ups.
Result: 5 rounds + 200 m

AMRAP 8 of:
5 DL 102.5 kg (225 lbs) / 25 WB (20 lbs)
Result: 4 rounds + 20 reps
Time per round: 1'05 / 1'34 / 1'50 / 2'10

21-18-15-12-9-6-3 of:
SDHP 35 kg / Jerk 35 kg.
Time: 12'04"65
Time stamp per each movement:
SDHP: 44'10 / 1'24"52 / 1'06"50 / 1'10"05 / 57"08 / 18"39 / 13"08
Jerk: 1'01"75 / 1'31"11 / 1'26"57 / 1'00"70 / 28"67 / 26"73 / 15"43

3 RFT of: (25 kg)
Shoulder Press - 10 / Overhead squats - 15 / Push Press - 20 / Front Squats - 25 / Push Jerk - 30 / Back Squats - 35.
Time: 27'57"77

Dredge

"Dredge" (http://wod.crossfitamped.com/workout/Dredge/80355)
15 min amrap
even minutes - 15 wall ball  (20/14)
odd minutes - 15 box jump  (24/20)
Result: 8 rounds + 2 round of box jumps with 19 reps.

I thought that I must do 20 reps instead of 15. will be retry it again later.

Today morning WOD was:
3 RFT:
10 PC 70 kg / 15 BJ 60 sm.
Time: 8'37

* I need more rest and more recovery... I can complete this WOD with better time.

3 RFT of:
30 SDHP 24 kg / 15 ring row / 15 push-ups.
Time: 9'00"34

* pain in right pectoral muscle killing me....

WODs for Today:
#1

Lift 5000 kg as fast as possible use the following scheme: 1 Sqaut / 1 Press / 1 DeadLift
I've used 80 kg for squats, 50 kg for press and 120 kg for deadlift.
Time: 14'44

#2

3 rounds for time of:
20 wall balls / 5 power cleans 80 kg.
Time: 7'58

#3

On the minute of 10 do 5 FS with 60 kg.

500 m row for time: 1'26

100 KB Swings
Time: 3'39

time split by 10 swings:
0'14 / 0'33 / 0'53 / 1'17 / 1'34 / 1'55 / 2'29 / 2'53 / 3'10 / 3'39

100 Box Jumps.
Time: 5'06.

I must do these jumps faster (nearest target: less than 4'00)

WOD for today:
5 RFT of:
20 Box Jumps, 15 Burpees and 10 Power Cleans 60 kg.
* rest 1 minute between rounds.
Time: 26'42"18

No enough rest after 3rd functional games.

Functional Games #3

(diff with dry-run #1 / diff with dry-run #2 / diff with dry run #3)

1. The first workout is:
21 Burpee box jumps / 9 sit-ups
15 Burpee box jumps / 15 sit-ups
9 Burpee box jumps / 21 sit-ups
Time: 6'27 -> 5'56 -> 6'15 -> 4'55

2. The second workout is:
4 RFT of: 10 thrusters 50 kg / shuttle 4*10m
Time: 4'07 -> 3'50 -> 3'30 -> 3'06 

3. The third workout is:
3 RFT of: 20 KB Swings / 500 m run.
Time: 11'31 -> 10'40 -> 10'27 -> 5'20


4. The fourth workout is:
5 RFT of: 10 Deadlifts 100 kg / 4*10 Farmer carry with 25 kg bumpers in each hand.
Time: 6'53 -> 5'54 -> 5'05 -> 4'28

WOD was:
100 Thrusters for time. (50 kg).
Time: 17'23
I want to imrove it... My target less then 10 minutes...

The Great Victory day!

WOD for today was:
"Gwen":
15-12-9 of unbroken clean & jerk. 
I've choosed 50 kg.
Time: 6'58"37

Dry-run #3 before May, 18

Today was dry-run of workouts for nearest competition. (May, 18)

(diff with dry-run #1 / diff with dry-run #2)

1. The first workout is:
21 Burpee box jumps / 9 sit-ups
15 Burpee box jumps / 15 sit-ups
9 Burpee box jumps / 21 sit-ups
Time: 6'15 (+0'19/-0'12)
Time per round: 1'45 / 4'10 / 6'15

* burpees, burpees, burpees!

2. The second workout is:
4 RFT of: 10 thrusters 50 kg / shuttle 4*10m
Time: 3'30"1 (-0'37/-0'20)
Per round statistic is:
Thruster end-time: 0'21"3 / 1'09"7 / 2'01"3 / 3'11"9
Shuttle end-time: 0'46"3 / 1'35"6 / 2'32"2 / 3'30"1
Per-round slowdown: 0'0 / 0'3 / 0'8 / 0'1

* on latest thrusters I had rest 2 times. Need to fix this issue in the dry-run #3. --> fixed, only one rest at 4-th round!

3. The third workout is:
3 RFT of: 20 KB Swings / 500 m run.
Time: 10'27 (-1'04/-0'13)
I've used toe cam with speed = 14/13/12 and up = 2

4. The fourth workout is:
5 RFT of: 10 Deadlifts 100 kg / 4*10 Farmer carry with 25 kg bumpers in each hand.
Time: 5'05"6 (-1'48/-0'49)
Deadlifts end-time: 0'17"0 / 1'06"4 / 2'07"7 / 3'18"2 / 4'36"6
Farmer carry end-time: 0'47"0 / 1'40"0 / 2'44"6 / 3'54"3 / 5'05"6
Per-round slowdown: 0'0 / 0'6 / 0'11 / 0'6 / 0'1

* few problems with back. 1 rest at 3rd round, 3 rests at 4rd round. I'll try to fix it...

Main comment here: rest between workouts was least than 15-20 minutes.

Today I've tried to choose another tactic in first workout from competition at May, 18.

Workout is: 

21 burpees box jump / 9 sit-ups

15 burpees box jump / 15 sit-ups

9 burpees box jump / 21 sit-ups

Time: 6'49

On burpees box jump I've leapt off from another side of the box. Bad choice. :-/

WOD for today was:

3 RFT of 

21 Back Squats 65 kg / 400 m run

Time: 10'58

I've used toe cam with speed = 13 and up = 2

WOD #1:
4 RFT of:
500 m row / 20 WB (15 lbs).
Time: 12'14"94
Row time per round: 1'50"5 / 1'49"9 / 1'49"6 / 1'47"8
I hoped the row time will be less than 1'45"0 and in best conditions less that 1'40"0... But you see the numbers :-(

Then 10 minutes rest and

WOD #2:
"The Remedy"
15-12-9-6-3 of:
DB hang squat clean thruster 20 kg / Buprees.
Time: 11'39"65.

After 15th reps I understood that the first WOD killed me :-) Moreover today is a fifth day of training... I really need rest to recover my power...

Today morning's WOD is: ("Freddy Krueger"):
21-15-9 of:
KB Swings 32 kg / Burpees
Time: 6'22

Burpees... I totally dislike it...

Dry-run #2 before May, 18

Today was dry-run of workouts for nearest competition. (May, 18)

1. The first workout is:
21 Burpee box jumps / 9 sit-ups
15 Burpee box jumps / 15 sit-ups
9 Burpee box jumps / 21 sit-ups
Time: 5'56 (-0'31)
Time per round: 1'56 / 4'04 / 5'56

2. The second workout is:
4 RFT of: 10 thrusters 50 kg / shuttle 4*10m
Time: 3'50 (-0'17)
Per round statistic is:
Thruster end-time: 0'22 / 1'10 / 2'04 / 3'34
Shuttle end-time: 0'44 / 1'36 / 2'37 / 3'50
Per-round slowdown: 0'0 / 0'8 / 0'9 / 0'12

* on latest thrusters I had rest 2 times. Need to fix this issue in the dry-run #3.

3. The third workout is:
3 RFT of: 20 KB Swings / 500 m run.
Time: 10'40 (-0'51)
I've used toe cam with speed = 12 and up = 2

4. The fourth workout is:
5 RFT of: 10 Deadlifts 100 kg / 4*10 Farmer carry with 25 kg bumpers in each hand.
Time: 5'54 (-0'59)
Deadlifts end-time: 0'17 / 1'14 / 2'27 / 3'46 / 5'16
Farmer carry end-time: 0'51 / 1'51 / 3'06 / 4'25 / 5'54
Per-round slowdown: 0'0 / 0'9 / 0'15 / 0'4 / 0'10

Main comment here: rest between workouts was least than 15-20 minutes.

WOD for today:
15-12-9-6-3 of 
Push Press 52 kg / Burpees / Sit-ups.
Time: 10'36

Good warm-up before dry-run #2 tomorrow...
But I hoped that I'll need less time to complete this WOD :-(

Dry-run #1 before May, 18

Today was dry-run of workouts for nearest competition. (May, 18)

1. The first workout is:
21 Burpee box jumps / 9 sit-ups
15 Burpee box jumps / 15 sit-ups
9 Burpee box jumps / 21 sit-ups
Time: 6'27

2. The second workout is:
4 RFT of: 10 thrusters 50 kg / shuttle 4*10m
Time: 4'07
Per round statistic is:
Thruster end-time: 0'23 / 1'06 / 2'26 / 3'49
Shuttle end-time: 0'38 / 1'28 / 2'53 / 4'07
Per-round slowdown: 0'0 / 0'12 / 0'35 / -0'11

3. The third workout is:
3 RFT of: 20 KB Swings / 500 m run.
Time: 11'31
I've used toe cam with speed = 11 and up = 2

4. The fourth workout is:
5 RFT of: 10 Deadlifts 100 kg / 4*10 Farmer carry with 25 kg bumpers in each hand.
Time: 6'53
Per round time: 0'59 / 2'13 / 3'46 / 5'17 / 6'53
Per-round slowdown: 0'0 / 0'15 / 0'19 / -0'2 / 0'5

Main comment here: rest between workouts was least than 15 minutes.

WOD for today...

10 RFT of:

15 Deadlift 60 kg / 15 push-ups.

Time: 12'48"54

I really looking for the second wind. It is possible to do this faster, but breathing... 

WOD "Four Score":
500 m row / 21 squat clean thruster 50 kg;
500 m row / 15 squat clean thruster 50 kg;
500 m row / 9 squat clean thruster 50 kg;
Time: 18'32
It was not easy to complete this wod after three days of hard training....
and.... I must be best!

Today was a first WOD after serious of special trainings, just to try to repeare my strength and funchional capabilities.

WOD: 

For time:

30 sit-ups / 15 squat cleans (45 kg); 24 / 12; 18 / 9; 12 / 6; 6 / 3

Time: 10'12"68

Good possibility to improve my squat clean technic 

Today was my first training day after resolving problems with my knee.
WOD is:
5 RFT of 10 Deadlifts 110 kg / 40 m of farmer carry with 2 KB (1 KB = 32 kg)
Time: 7'25"83.
I'll hope that my performance will be significantly increased in few nearest months... Just want to be "the bad ass"

First training after slipping on ice and sprain left ankle. 10 days of forced rest...

WOD for today:

AMRAP 12 min:

4 HPC / 8 SDHP / 12 FS. Weight - 35 kg.

Result: 7 rounds. (but I've planned 12, sad-sad-sad)

Today was a crazy day and I assume that couple of nearest days will have the same tinge.
WOD for today:
1000 m rowing / 20 Bench Press 75 kg / 50 Bar Dips.
Time: 13'32"87
Bench Press is a really dead point for me... I'll work on it more hardly.

I had today two WODs:
First is:
"Stanky Leg":
1000m row / 20 Deadlift 100 kg / 100 air-squats.
Time: 10'03
It was difficult after legs training... I suppose, I can complete this WOD with 8 minutes maximum, without pain in legs.
Second one was:
3RFT of: 5 Hang Power Cleans, 10 Push Presses, 15 Deadlifts. (50 kg on barbell)
Time: 3'50"91

WOD for today:
3 RFT of: 30 SDHP 24 kg / 15 Ring Rows / 15 Push-Ups
Time: 9'06"91
After boxing class it was so difficult to do SDHP. :-(

I don't know why I choosen this WOD, but today I've completed the following:

6 rounds for time of:

3 Deadlift / 3 Hang Power Clean / 3 Front Squats / 3 Shoulders to Overhead. 

* RXed weight - 70 kg, I've choosed 60 kg barbell.

** Each round must be unbroken, you can not put the barbell on ground during the round.

Time: 8'29"62

10 days in repeare mode made me more "stable". But I still have pain in triceps. Additional rest is required but it is huge period of time. I think I'll lose a lot of functionality in case of additional repare.
WOD for today:
20 Power Clean & Jerk 60 kg / 1000 m rowing / 20 Power Clean & Jerk 60 kg
Time: 14'53

I totaly dislike my GYM at spring... A lot of mans! It is upossible to complete your regular training program... 1 minute rest between sets? Phhh... Forget about it! So, I'm really thinking to change my training time from evening to middle of the day...
WOD for today:
21-15-9 of Deadlift 102.5 kg / Box Jump 70 sm. 
Time: 6'04

WOD for today is:
21-15-9 of Power Clean 60 kg, Parallel Bar Dips.
Time is: 6'06

WOD for February, 13 was:
21-15-9 of Deadlift 102.5 kg / clapping push-ups. Result time is 6'50
After this wod I understood that clapping push-ups is a definitely difficult exercise for me :-(

So, what I gonna say firstly... My current training system works well. 3 training days and 1 day for recovery... Yes, it is very difficult to start with it after few days of the rest that has been required for any working activities or just to solve of some problems with health. Main point here is: I start (I try) to do my morning exercises every day with constantly increasing of capacity. I suppose that it is additional key point to my success in CrossFit. I have not only CrossFit exercise in my main training. I just use it as start point and after few minutes of the rest I go to complete my main training program.
Ok. my WOD for today was:
21-15-9 of HPC 45 kg / burpees. result time 5'17.
Main problem with burpees. I need to do it more, more and more.