Ronski's Training Log

Warm Up
3min DU Practice
10 Straight Leg Swings
10 Side Leg Swings
10 GHD Situps
15 Back Extension
10 Kettle bell Swings @16kg
10 Push Ups
10 Wall Balls @14lbs

Strict Press
Warm up
Bar x 10
25kg x 8
30kg x 6
Working Sets
37.5kg x 3
42.5kg x 3
47.5kg x 12 (PB - really happy with that. Seems my pressing strength is really improving with PBs in this and bench this week)

WoD
Benchmark WoD called Helen
3 Rounds for Time
Run 400m
21 American Kettlebell Swings @24kg
12 Pull Ups (with Green band)

Time = 15min 14 secs

My forearms have never felt so burnt out! Rest day tomorrow after 4 hard workouts in the last consecutive days.
 
Somehow found myself back in the gym after work - so thought I would get my bench work done:

Warm Up
Bar x 20
30kg x 10
37.5kg x 5
47.5kg x 5
55kg x3

Working Set
65kg x 3
75kg x 3
82.5kg x 10 (PB again and a real fight for the last rep but happy to get there!)

Boring but Big
5 x 10 reps x 60kg
 
After a good rest yesterday - time to finish the week of with deadlifts:

Warm Up
3min Double Unders (I am getting worse at these not better!)
5 Pull Ups (Done unbroken a PB)
10 Press Ups
15 Air Squats
5 Hand Stand Kick Ups
10 Jump Squats
15 Ring Rows
5 Burpees
10 GHD Situps
15 back Extension

Hip Mobility

Deadlift Day

Warm Up
Bar x 10
50kg x 10
90kg x 8

Working Sets
110kg x 3
120kg x 3
135kg x 14 (PB! - again a brutal bit of Cardio and a killer on the hands)

WoD
10min AMRAP

1 Rep =
1 Power Clean then
1 Hang Squat Clean then
1 Front Squat

Dropping the bar during any of this is a no rep

I finished 11 reps @55kg in the 10mins and interestingly my form got better as we moved along

Cool Down
500m row
2min per leg couch stretch
2min per leg glute stretch
 
Yesterday was active recovery with an hour long hot yoga class. Normal service was resumed this morning with a big Metcon for the class today:

Warm up
3 Rounds of Lumberjacks and Farmers

Metcon day today:

WoD:
7min AMRAP
30 Double Unders (scaled to 3 x single unders)
15 DB Snatch @45lbs
Total = 169 reps
Rest 5mins

9min AMRAP
6 Dumbell Thrusters @ 35lbs
8 Box Jump Overs @24"
10 Burpees
Result = 96 reps

Rest 5mins

7min AMRAP
Hand Release Push Up
Toes 2 Bars (scaled to knees to elbow)
Kettle bell Swings @24kg
2,4,6,8,10,12,14 reps per round

Result = 140 reps

Total = 405 reps and 1200 calories burnt

Cooldown
500m easy row
2min Glute Stretch
2min Couch Stretch
 
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Warm Up
25m Bear crawl
Run 100m
25m Duck Walk
Run 100m backwards
5 Pull Ups (unbroken!)
10 Push Ups
15 Back Extensions
15 sec Hollow Hold x 3
15 sec Hollow Arch x 3

Hip Mobility

Back Squat
Warm Up
Bar x 20
60kg x 10

Working Sets
100kg x 5 (smooth)
115kg x 3 (smooth)
130kg x 3 (First two smooth, third was a battle - felt I could have pushed out another rep but left it at that - still a 3RM)


WoD
3 Rounds
Run 400m
16 Clean and Jerks @50kg

Result = 17mins 25sec Rx

I enjoyed the work out and probably ended up strict pressing a good one third of the reps. Final round of clean and jerks was a real battle and was actually my quickest set (anything to end the pain)
 
GSVBagpuss said:
And 5 pull ups!!
Click to expand...

Thanks Bro! Those pull ups got tested this morning.

Warm Up
25m Bear Crawl
200m Run
25m Duck Walk
200m side shuffle
10 Ring Rows
10 Ring Push Ups
10 Squat low side shuffles
15 back Extension
15 Sec Hollow Hold x 3
15 Sec Hollow Arch x 3

Strength
-Clean Pulls 6 x 2 @70kg
- Hang Clean and Jerk 8x 1 @55kg

WoD
"Cindy"
AMRAP 20 mins
5 Pull Ups
10 Push Ups
15 Air Squats

Result = 9 Rounds and 3 pull ups Rx

Was pleased with the result as I had set a target to get at least 8 rounds, however I went to a very dark place during this work out, it was a real fight. After round 2 I was doing the pull ups as singles and considering I have 5 unbroken pull ups each one was basically max effort.

Next time 10+ rounds!
 
Rest Day Yesterday - the Cindy workout really took a toll on my body. So back in today for more upper body smash

Warm Up
15 Cal Skierg
15 Banded Face Pulls
15 Push Ups
15 Air Squats
15 Back Extension
15 Mountain Climbers

Shoulder Mobility
Hip Mobility
12 Bird Dog

Strength

Strict Press
Warm Up
bar x 10
25g x 8
30kg x 8

Working Sets
40kg x 5 (smooth)
45kg x 3 (smooth)
50kg x 10 (PB - first 5 ok, then a massive fight for the last 5)

WoD:
5 Rounds
6 Hand Stand Press Ups (modified to elevated feet on bench in as high a pike position as I could mange)
8 Overhead Squats @35kg (Rx weight was 45kg)
10 Pull Ups - modified with Green band

Time - 15min 55secs

This was really very tough - again mostly singles for the pull ups even wtih the bands as I still really feeling it from the all the pull ups on Monday. Squat was strong just need to get use to having a bit more weight over head - will try at 40kg next time. As a comparison I did this workout alongside one of the other coaches and he finished it Rx nearly 10minutes faster at 6.37! I have a long way to go on these bodyweight movements.

Still - deadlift day tomorrow. My favourite!
 
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Warm Up
Run 400m
15 Ring Rows
15 Push Ups
15 Air Squats
15 Back Extension
15 Single Leg KB Deadlift *per leg @16kg)
Shoulder Mobility
Hip Mobility
12 Bird Dog



Deadlift
bar x 10
60kg x 8
100kg x 5

Working Sets
115kg x 5
130kg x 3
145kg x 9! (PB - this weight at 145kg was my 1RM for a long time last year so to be able to do 9 reps felt great - could have had one more but my grip failed)

Row
5 x 500m - 2min rest intervals between rounds

Results

Round 1 - 1.44.3 - smooth
Round 2 - 1.45.0 - getting tougher
Round 3 - 1.48.5 - hard now
Round 4 - 1.48.8 - huge mental fight
Round 5 - 1.49.3 - just ouch
Round 6 - lying on the floor....glutes smoked, lungs on fire

Cool down
2 min couch stretch
2 min glute stretch
2 min abductor stretch

Heart rate data here
 
GSVBagpuss said:
Having tried best effort 500m row, I feel that pain :o
Click to expand...

Not as bad as 2km all out - that sucks the most!

Rest day yesterday (not even yoga) so I was feeling fresh and ready to go this morning. Started out with some bench press:

Bench Press
Warm Up
Bar x 20
40kg x 5
50kg x 5
55kg x 3

Working Sets
70kg x 5 (smooth)
80kg x 3 (smooth)
87.5kg x 9 (PB really happy with that, wanted 8 reps and pushed out 9, feeling good on the lock out)
95kg x 1 (again smooth)

Sling shot on
105kg for a smooth double (just good to get a feel for balancing the weight)

Boring but big
60kg x 10 reps x 5 sets - again smooth, will need to increase this next time - probably 65kg

Excited to test 1RM in a week's time :) Hoping to finally break into triple digits

Then some time to mobilise and a bit of a foam roll before class started.


Warm Up

Listen to the song "Roxanne" by the Police
Every time Sting sings "Roxanne" perform one burpee


#Mondaymonstermash! - first one I ever do


- AMRAP 5 mins of:
7 Thrusters @35kg
7 Pull Ups (Green band)
Result - 4 rounds + 6 thrusters
- AMRAP 5 mins of:
5 Deadlifts @100kg
10 Hand Release Push Ups
Result = 6 rounds
- AMRAP 5mins of:
5 Power Cleans @50kg
25 Double Unders
Result = 2 rounds and 6 double unders (my double unders still suck)
- AMRAP 5mins of
10 Cal SkiErg
5 Burpees
Result = 4 rounds and 3 calories (was suppose to be rowing but we had a big class to the lads were on the skiergs)
- AMRAP
7 Box Jumps @24"
7 Toes to Bars (scaled to knees to elbos)
Result = 5 rounds
*rest 5mins between workouts

This was just the most intense workout to date. Enormously taxing in all areas and any weakness you have is just brutally exposed. I burnt nearly 1100 calories in this work out and I think I need to have a lie down now after over 2 hours in the gym.

On reflection it was a great time - 8 of us did the workout and the same time and it really was a lot of fun. Here we are afterwards:

IMG-20150221-WA0001.jpg


It's test week next week - 1RM for Back Squat, Strict Press, Deadlift and Bench Press. Actually quite excited for it.
 
Back in the gym today - it was a brutal workout on Saturday that forced me to rest yesterday.

Warm Up
10 inch worms
20 Walking lunges
15 Back Extensions
15 kettlebell swings at 16kg
15 ring rows
20 Air Squat

Hip Mobility
Shoulder Mobility

back Squat
Bar x 10
40kg x 8
60kg x 5
80kg x 3

1RM testing
100kg x 1 ok
120kg x 1 ok
130kg x 1 ok
140kg x 1 ok
145kg x 1 fail
145kg x 1 fail

So stuck at 142.5kg as my 1RM - a bit frustrating to be honest. Still it was a tough workout on Saturday, so will give it another crack next week

WoD

AMRAP 15min AMRAP
24 Calorie Row
16 Box Jumps @ 24"
12 American Kettlebell Swings @24kg

Result = 4 rounds

Took my some of my frustration out on the WoD and pushed out a solid 4 rounds including a first round row of 47secs for the 24 calories.

back in tomorrow - Srtrict Press 1RM - 60+kg or bust!
 
mrthingyx said:
First off, good work on the lift, irrespective of whether it was more or less than last time around. :)

Secondly: dude - if you Crossfit, you should never worry about 1RM.

I say this with an entirely straight face: Crossfit won't make you the strongest/anything-est person in the world, but it will make you a very good all-rounder... that, and most people will have a bias towards something (i.e. tall, skinnies to the cardio elements, short and thick to strength... before we even get to muscle types, training histories, physiology, etc. into account).

If you want to lift heavy, lift heavy: you won't do this regularly enough at Crossfit, or with the right preparation (i.e. taper, rest, food). It's like some guy being awesome at spinning in a gym, but not being able to cycle for toffee in a road race or whatever.

Even within specific sports, like weightlifting: lifters are (generally) good at the snatch or the clean'njerk - not both. It can happen occasionally (Liao Hui, Aramnau, Rezazadeh) but people are either quick (snatch - Rybakou ) or strong (clean'n'jerk - Ilya Ilin).

AND THEN... you have the sucky rises and falls that goes with any training, stuff that sets you back by X weeks/months. It happens and it's rubbish...

Key thing is to pick yourself up, traing better (not necessarily harder) and lift moar. :)
Click to expand...

Thanks mate - I appreciate it. When I look back at my lift logs for squats it has not been particularly good. Then I map it against what happened at the weekend (I squat on Sundays) and sure enough - big night out on Friday or Saturday and I can't get the work done for squat day on Sunday.

The other thing talking to some of the guys in the gym is that with 531 the plus one week for me is not enough to get my CNS use to handling the 1RM weights at all. This for example was only the second time I squat 140kg in my life. Where really I should be doing doubles as 137.5kg (or something) in the training up to this.

Still you are right - moar lifting.
 
Warm Up

25m slow bear crawl
10 inch worms
15 Back Extensions
15 Push Ups
15 ring rows
20 Air Squat

Hip Mobility
Shoulder Mobility
Tricep (bar rolling/smash)

Strict Press
Warm Up
Bar x 10
30kg x 5
40kg x 3
45kg x 2

1RM Attempts:
50kg x 1 ok
55kg x 1 ok
60kg x 1 ok (PB)
62.5kg x 1 fail - couldn't quite lock out with left arm
62.5kg x 1 fail - setup wasn't right
62.5kg x 1 (PB - got the lockout on the left side!)

Left it at that - really happy. It's a 5kg increase in 6 weeks which on strict press is decent imho.

WoD
For time:
21-18-15-12 reps
Calories on the Skierg
Burpees
Air Squats

Time - 12mins 46sec (again happy with my output and no real rests taken during the workout)

Travelling for work over the next 4 days - but thats ok I think I can use the rest!
 
lol @ mrthingyx

Was having serious withdrawal symptoms from crossfit on this business trip. So a quick google/facebook later I found Crossfit 4456 in Windsor and dropped in for a workout this morning:

Warm Up
Hip Mobility
5min Tabata
Air Squat
Hand Stand Hold
Shoulder Mobility
Hollow Holds

Technique
Toes to Bars and Knees to Elbow
(Did my first legit Toes to Bar!)

WoD:
Fran
21 - 15 - 9
Thrusters (scaled to 35kg)
Pull Ups (Thin Purple band)

Result = 8min 22secs (1 min PB 5kg heavier and lighter band!)

Row 1000m - time 4.04

2 x 25 reps HIp Extensions

Really happy to have got a good session in and got a friendly welcome from the coach and students at the box
 
Went back to Crossfit 4456 yesterday morning. The workout was as follows:

Warm up
10 rounds x Junk yard dog
10 rounds x Over / Unders

Snatch Technique
Burgener warm up with PVC pipe

Every Minutes on the Minute for 8 minutes

4 x Snatch (I kept to 20kg Bar Only)

Then

Overhead plate walking lunges - 3 x 12 @ 20kg

Then main workout
WoD
12min AMRAP
10 x Sumo Deadlift to High Pull @50kg
15 x Knees to Elbow
20 x American Kettle Bell Swings @24kg

I finished at 3 rounds and 5 Kettle bell swings

10mins of mobility (mostly shoulder) to finish

This workout was brutal on my forearm grip and no chalk in the gym left my hands raw. Probably could have made it to a four full rounds with chalk or hand protection. Still a good workout while being on the road and I even brought one of their t-shirts as a little memento.
 
Back to my home gym this morning

Warm Up
3min Double Under Practice
10 inch works
20 Air Squats
10 GHD Sit Ups
15 Back Extensions
Thoracic Mobility
Hip Mobility
Shoulder Mobility

Strength - Establish 1RM Front Squat
Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 1 (smooth)
80kg x 1 (smooth)
90kg x 1 (smooth)
100kg x 1 (PB)

Put the belt on
110kg x 1 - up and down - but not enough depth so left it at that and will score 100kg as my 1RM to work off my strength squat block

WoD
CrossFit Open Work out 15.1 (scaled)
9min AMRAP
15 Hanging Knee Raise
10 Deadlifts @38.5kg
5 GTOH @38.5kg

At the 9min mark 15.1A - 6mins to establish 1RM Clean and Jerk

50kg fail
60kg ok
68.5kg fail
68.5kg ok (PB)

Total Result = 175 reps for 15.1 and 68.5kg for 15.1A

Happy to have completed the workout and will be logging the workout and video to the crossfit games website later today. The workout is a serious forearm/grip burner and the last set of hanging knee raises was agony on the grip.

Looking forward to this weekend 15.2 workout
 
GSVBagpuss said:
What the original 15.1 workout?
Click to expand...

It's 9min AMRAP:
15 Toes to Bar
10 deadlifts @115lbs
5 snatches @115lbs

The 1RM clean and jerk remained the same :)

Seeing I managed my first single Toes to Bar earlier last week and is somewhere around my 1RM snatch it would have been all bit too soon for me :)

It was plenty tiring enough in its scaled form believe me
 
GSVBagpuss said:
Wasn't having a go - a single 115lb snatch would break me!
Click to expand...

hah - no worries dude :) I think my goal for next year will be simply to complete the open workouts Rx.

Back in the gym this morning

Warm Up
3min Double Under Practice
10 inch worms
20 Air Squats
10 GHD Sit Ups
15 Hip Extensions
3 Wall Walks
15 ring rows

Hip Mobility
Shoulder Mobility

Skill

Muscle Up Transition Practice - 10mins (really hard on the grip and triceps)
2min L-Sit hold - I managed to complete this in about 4min15 sec with a running clock

WoD

3 rounds for time
15 x Power Clean @50kg
10 x Burpee Pull ups

Time = 12.04

The good news is I am getting better at power cleans and am really focusing on getting my elbows through as fast as possible. The bad news is that burpee pull ups are possibly the nastiest exercise in existence and each one was max effort.

Still its over and I can look forward to 1RM push press testing tomorrow.
 
Went back to the gym this evening to try for new 1RM Bench Press. This is what happened:

Warm Up
Bar x 20
40kg x10
50kg x 5
60kg x 3

Test reps
70kg x 1 - smooth
80kg x 1 - smooth
90kg x 1 -smooth
100kg x 1 - big push and up! PR
105kg x 1 - even bigger push and up - PR!
110kg x 1 - had a waver of the bar on the way down and while I got it off my chest a couple of inches it wasn't going up.

So left it there and a 7.5kg PR

Here is the lift


 
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