Ronski's Training Log

Caution long post. I have been enjoying my vacation that has turned into a bit of a crossfit box tour of Huntington Beach and Las Vegas:

The morning after arriving on 11th April. The weather and location on Huntington Beach was too good to go to a gym so I took advantage of the boardwalk on the beach:

For 30mins -
Run
Every 3mins - 20 air squats

Was a good bit of cardio following the 16hr flight and 2hr taxi transfer from LAX

12th April - headover to an amazing Crossfit box called Red Wolf Crossfit

Angie at RedWolf Crossfit
100 Pull Ups - green band
100 Push Ups
100 Ab Mat Sit Ups
100 Air squats - unbroken

Time - 27min 03secs

A brutal body weight workout and I managed to not finish last by completing the air squats unbroken.

Following morning 13th April I headed over to Crossfit Huntington Beach

Warm Up
400m run
inch worm to 3 narrow grip push ups
10 air squats
8 beat swings
3 rounds

Strength
Work up to a 1RM narrow grip bench
bar x 20
95lbs x 8
145lbs x 5
165lbs x 3
185lbs x 1
205lbs x 1
215lbs x 1 (PR with narrow grip)

200 band press downs (using thinnest band)

WoD
12min AMRAP
5 ring dips (regression using a box)
5 pull ups
5 burpees

Result - 6 rounds + 10 reps

Accessory work
3 x 10GHD situps
4 x 10 KB skull crushers

This was a great old school box that was very welcoming to drop ins/tourists

With all the push ups/pull ups and the over load on triceps the following morning I was sore like I had never experienced.

Still I did not want to take a rest day and went back to Red Wolf Crossfit the following day (14th April)

Warm up
row 500m
spider man lunges
side lunges
knee pull ups
toes to hand kicks
shoulder pass throughs
reverser shoulder pass throughs

WoD
5 Rounds for time
5 deadlifts @ 275lbs
5 bar muscle ups (regression 5 pull ups/5 dips)
100m sprint

Result 13mins 45 secs

Then Tabata

Russian Twists with 25lb plate and 14lb med ball between legs

Cool down

I really wanted to do the deadlifting and I loved the WoD.

Had a couple of days off as we went to Malibu and then drove over to Las Vegas.
 
Now in Vegas have continued to visit various CrossFit Boxes. The first of which was on the 17th April

Kaizen CrossFit

Warm Up
Row 1000m
10 inch worms to push up
10 Spider man lunges
10 Samson Stretches
10 Push Ups
SHoulder Mobility
Hip Mobility

Strength Find a 1RM Back Squat
Warm Up
Bar x 10
5 x 135lbs
3 x 165lbs
2 x 185lbs
Heavy Singles
1 x 215lbs - smooth
1 x 245lbs - smooth
1 x 285lbs - smooth
1 x 315lbs - fast down, big fight and up - PR! Really happy was a decent squat with good depth and speed. It might only be a 0.5kg but every lb counts and this after 6 weeks of Front Squatting - so the first time I had had the bar on my back for a while

WoD - for time
100 Mountain Climbers (knee to elbow)
75 situps
50 wall ball @20lbs to 10ft target
25 burpee pull ups

Result - 14min 53 secs Rx (time cap was 15min so happy to get it completed just inside the limit)

Great box and friendly participants

The following morning I headed over Summerlin Crossfit

Warm Up
Run 400m
10 Knee to chest per leg
10 walking lunges
10 Inch Worms
10 Air squats
10 Push Ups
Shoulder Mobility
Hip MObility

Skill - Clean Practice
5min work with PVC pipe
5min warm up with bar
Working Singles
1 x 5 cleans (squat cleans)
1 x 115lbs - ok
1 x 135lbs - ok
1 x 155lbs - ok
1 x 175lbs - ok (PR for a squat clean)
1 x 185lbs - fail - got it up but couldn't quite get it landed properly in the catch. So left it at at that

WoD
3 Rounds for time
10 Hang Cleans @115lbs (must be unbroken)
10 Burpees over bar
Run 400m

Result = 11min 19 secs Rx (reasonably happy as completed the hang cleans unbroken - burpees over the bar suck and running....)

A lot of the Crossfit Boxes were closed on Sunday so we did some tourist stuff around Las Vegas. This morning normal service was resumed and I headed over to CAC Crossfit

Warm Up
3min DU practice
20 Walking Lunges
12 inch worms
12 Hip Extension
12 GHD Sit Ups
12 Push Ups
12 Ring Rows
12 Air Squats
Shoulder Mobility
Hip Mobility

Restarted new Cycle of 531 for Back Squat and Bench Press - working in lbs this workout. Based of new 1RMs from last week:
1RM Back Squat = 315lbs
1RM Bench Press = 242lbs

Back Squat
Warm Up
Bar x 12
5 x 115lbs
5 x 140lbs
3 x 170lbs

Working Sets
5 x 185lbs - smooth
5 x 215lbs - smooth
9 x 240lbs - first 6 felt good, last 3 a bit of a grind. Felt I had one more in me but without a spotter erred on the side of caution.

Big But Boring
5 x 10 x 140lbs - ok but dat cardio

Bench Press

Warm Up
Bar x 20
5 x 85lbs
5 x 110lbs
3 x 130lbs

Working Sets
5 x 140lbs - smooth
5 x 165lbs - smooth
7 x 185lbs - again no spotter or spotter arms so erred on the cautious side, probably a couple more reps in me but nice to be under the bar again

Big but boring:
10 reps x 5 sets @135lbs - all completed without too much drama

Then spent about 10minutes practicing my double unders to complete a total of 100. One of the most annoying and painful things to do (whip marks on my arms) but it was a reasonable bit of cardio to finish an epic 2hr session in the amazing County Athletics Club
 
Arrghhh - I'm still here. Wheels came off for about a week in las vegas and then a big fight with jetlag/catch up with work and training has left me a bit short of time to log. Prepare for epic and long update a little later today
 
May has been a tough month. Lots of travelling for work and sporadic training plus a shoulder tweak has made the willingness to train and log a little difficult to say the least.

Having said all that - was able to get back into the gym this week and was able to test 1RM back squat and 1RM deadlift. Here are the results

Back Squat - since early Jan I have been stuck around the 142/143kg mark. During my trip to the US I managed 315lbs for a small 0,5kg PR. So testing this I was pretty nervous.

Warm up:
Bar x 10
60kg x 5
80kg x 3

Working Sets
90kg x 3
100kg x 3
110kg x 2
120kg x 1
130kg x 1
140kg x 1 - felt good
145kg x 1 - nice and fast - PR!
At this point I walked out 150kg and got tight under the bar before attempting it
150kg - walked out - half squat - It didn't feel right, reset and baaam hit it!

here is the video:

(the guy spotting me is Luke Skippon who has a back squat of 240kg and deadlift of 300kg!)

So really happy I left the gym and came back the following day to test 1RM deadlift. We had been training heavy doubles over the last few weeks where I had pulled 170kg for a double and last week I pulled a 175kg for a slow double (175kg was my previous 1RM) It's been a long term goal to break 400lbs/181kg so was hoping I could make it

Deadlift
Warm Up
40kg x 10
75kg x 5
90kg x 5
100kg x 3

Working Sets
120kg x 3
130kg x 2
140kg x 1
150kg x 1
160kg x 1
170kg x 1 - nice and smooth
182.5kg x 1 - Baaam! PR and through the 400lb barrier

Here is the lift


After this we did a team metcon:

WoD in mixed pairs:
Row 3km
Ski 3km

Time - 24mins 12 secs (ugh my hamstrings and glutes were smoked after this)

So my power lifting total has moved up nicely:

Deadlift - 182.5kg
Squat - 150kg
Bench - 110kg
Total - 442.5kg
 
Last edited:
@Freefaller - fair enough mate - I was a bit excited...

Warm up
10min crossfit warm up

After a back squat and deadlift cycle, our coach is putting on a 6 week cycle of Front Squats and Sumo Deadlifts

Front Squats (start of 531)
Warm up
20kg x 10
40kg x 5
50kg x 3

Working Sets - 5x 65% 5x 75 %, 5+ 85%
75kg x 5
85kg x 5
95kg x 6 - PB - real fight for last rep

WoD
10min AMRAP
5 power cleans
5 front squat
5 push jerk
@40kg
- 95 reps

Went back in the evening for some work on my power cleans:

Power Clean Practice

40kg x 10
50kg x 5
60kg x 5
70kg x 3
80kg x 2
85kg f, f, f, f, f - for frustration

went back to basics and did 15mins of drills working on fast elbows just with the bar
60kg x 5
80kg x 2
85kg - f but close
85kg - boom success and a PR

left it at that
 
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Warm Up
Row 400m
Ski 400m
Air Bike 400m
20 Walking Lunges
20 Hip Extension
10 GHD Sit ups
20 Air Squats
Shoulder Mobility
Hip Mobility

Strength - Bench Press - It's been a while so went up 10kg a set at 5 reps to see where I was
20kg x 20
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 5
90kg x 2 - feeling a bit heavy, Haven't benched in a while so will need to start benching more regularly

WoD
5 Rounds for Time

20 Air Squats
30 Single Unders
20 Ab Mat Situps
30 Single Unders

Time - 8min 18 secs - short and sweet today
 
blairw said:
Good to see another CF'r on the forums.. though you seem to be a bit like me, combining traditional Crossfit MetCon stuff with some additional strength training!
Click to expand...

Hi Mate! Thanks for dropping by - I think it is essential for what my needs are. I am looking at doing some Dynamic effort work for a six week block over the summer. Should be interesting to see the results.

Anyway yesterday mornings workout:

Warm Up

500 m Erg
10 Inch Worm
20 Side Lunges
10 Beat Swings
20 Air Squat
10 Handstand Kick ups
20 Hip Extensions
20 Shoulder passes
10 Push Ups
*mid back mobility
* Hip mobility
Strength 1RM Strict press
Bar x 10
30kg x 5
40kg x 4

Working Sets
50kg x 2
55kg x 1
60kg x f,f - left shoulder a bit sore so didn't push on with it

3 x 10 - Z-Press @20kg

WoD - Zoe (A Birthday workout for one of the girls in the class)

For time
81 Double Unders
34 Box Jumps @24"
9 Power Clean @50kg
6 Squat Cleans @50kg
81 Walking Lunges
34 Burpees
9 Shoulder to Overhead
6 Clusters

Time - 14min 40 secs (the walking lunges/burpee bit was particularly taxing)
 
This mornings workout

Warm Up
500 m Erg
10 Inch Worm
20 Side Lunges
10 Beat Swings
20 Air Squat
10 Handstand Kick ups
20 Hip Extensions
20 Shoulder passes
10 Push Ups
*mid back mobility
* Hip mobility

Skill
10min EMOM
3 Hang Power Cleans + 1 split Jerk (first 7 rounds at 50kg last three rounds 55kg)

WoD

In team of two

max cal row / Deadlifts @60kg
max cal ski / Power Cleans @ 60kg
max call Air bike / Kettlbell Swings @24kg

Scored by total reps
6mins each couplet
1min rest between each

Total for me and Eddie - 494 reps (very exhausting - my personal count was 76 deadlifts, 32 power cleans and 60 kettlebell swings)
 
Warm Up
Erg 500m
10 Inch Worms
20 Side Lunges
10 beat Swings
20 Air Squats
20 Shoulder passes
10 Press Ups
Hip Mobility
Shoulder Mobility

Deadlift 1RM - I felt had a bit more in the tank after last weeks efforts so:

Warm Up
60kg 3sets x 5
100kg x 3
120kg x 3

Working Sets
130kg x 2
150kg x 1
160kg x 1
170kg x 1 - this felt good, so was encouraged to go for a PB on the next pull
185kg x 1 - bit of a grind at the start and up fast - PB! Again felt I had a tiny bit more to give
190kg x f - ugh - didnt get tight in the setup and had a long pull to mid shin but fail. Gave it 45 seconds
190kg x 1 - PB! Super happy and 7.5kg up on last week

WoD - short and sharp to finish the week off

25 GHD Situps
25 Hip extensions
50 Air Squats
25 Hip extensions
25 GHD Situps

Time - 4min 25 secs (the last 25 GHD sit ups were murder and I resorted to double and a singles at the end
 
Friday Metcon:

Warm Up
Erg 500m
10 Inch Worms
20 Side Lunges
10 beat Swings
20 Air Squats
20 Shoulder passes
10 Press Ups
Hip Mobility
Shoulder Mobility

12 Min AMRAP (4 round cap)
21 Wall Balls (@20lb to 10ft target)
15 Burpees
9 Deadlifts @80kg

Result - 3 rounds 21 wall balls and 12 burpees

Rest 3 mins

12 Min AMRAP
30 Walking Lunges OH 20kg
20 Kettlebell Swing @24kg
20 Hand Release Push Ups

Result - 2 rounds

Rest 3 mins

200 ab mat sit ups - time = 8min 00 sec
 
Rest day Saturday and back in the gym this morning:

Warm Up
Erg 500m
10 Inch Worms
20 Side Lunges
10 beat Swings
20 Air Squats
20 Shoulder passes
10 Press Ups
Hip Mobility
Shoulder Mobility

Front Squat (3 week of 531)
Warm Up
Bar x 10
40kg x 5
60kg x 3

Working Sets
72.5kg x 3
82.5kg x 3
92.5kg x 9 - big fight for last 3 reps but happy as it is a PR for reps at this weight

16 Walking Lunges - Front Rack
30kg, 40kg and 45kg (last set at 45kg unbroken)

WoD
1k Ski Erg for time
Result - 3min 42.1 secs - PR by a slender 0.2secs
 
Got a little bit of catching up to do so here goes:

15th June

Warm Up
50 Dubs
10 Inch Worms
10 Beat Swings
20 Air Squats
10 Long Jumps
20 Plank Up and Downs
10 Hip Extensions
20 Shoulder Passes
10 Push Ups
- Mid Thoracic Mobility
- Hip Mobility

Skill
Pistol Practice - 7mins (not bad - a bit more depth and I will have these down)
Hand Stand Walking - 7mins (was in Pike Position with feet on a box)

WoD
For time
21 - 15 - 9
Box Jumps @24"
Push Press @40kg
Push Ups (Hand Release)

Time = 8mins 49secs - good intense WoD - Rx was 50kg but I am still a bit tentative overhead so kept it lighter today
 
16th June
Warm Up
50 Dubs
10 Inch Worms
10 Beat Swings
20 Air Squats
10 Long Jumps
20 Plank Up and Downs
10 Hip Extensions
20 Shoulder Passes
10 Push Ups
- Mid Thoracic Mobility
- Hip Mobility

Push Press
Bar x 10
30kg x 8
40kg x 5

Working Sets
2 x 50kg
2 x 60kg
2 x 70kg - ok - still about 10kg light to what I should be push pressing for a double but felt comfortable

WoD

For Time
500m Row
15 - 12 - 9
Deadlift @75kg
Burpee Over The Bar
500m Ski

Time = 10mins 20sec (deadlifts, rowing and skiiing I am decent at but burpees over the bar sucked really hard)
 
17th June

Warm Up
50 Dubs
10 Inch Worms
10 Beat Swings
20 Air Squats
10 Long Jumps
20 Plank Up and Downs
10 Hip Extensions
20 Shoulder Passes
10 Push Ups
- Mid Thoracic Mobility
- Hip Mobility

Skill Snatch Practice
buegner Warm up with PVC Pipe
3 x 3 Snatch Pull
High Hip, Mid, Floor

7 x 1 Hang Power Snatch @40kg

WoD

Partner WoD

3 Rounds Each of Cindy + 3 power cleans @50kg
While partner rows for Max Cals
(Cindy = 5 pull ups, 10 push ups, 15 air squats)

Time= 31mins 40 secs / 215 cals

This was a serious Metcon - soooooo much rowing.
 
This afternoon 18th June:

Warm Up
50 Dubs
10 Inch Worms
10 Beat Swings
20 Air Squats
10 Long Jumps
20 Plank Up and Downs
10 Hip Extensions
20 Shoulder Passes
10 Push Ups
- Mid Thoracic Mobility
- Hip Mobility
Strength - Sumo Deadlift
Warm Up
Bar x 10
60kg x 5
100kg x 3

Working Sets
140kg x 2
150kg x 2
160kg x 2 - a PB for a Sumo Deadlift so reasonably happy

WoD

4 Rounds for Time

25 Thrusters @45lbs
25 Med Ball Sit Ups @20lbs

Time - 11mins 30secs (woah - intense on the shoulders - burn out from the thrusters made holding onto the med ball pretty disgusting for the sit ups)
 
Rest Day yesterday - this morning back to the gym for an Olympic Lifting class:

Warm Up
500m Erg
Rotations x 2 of Wrist, Elbow, Shoulder
Hip Mobility
Leg Cross Over
Snatch Warm Up

Skill - Olympic Lifting workshop

A. 5 Rounds - Not for Time
2 x 3 Position Clean Pull (Shin/Knee/Mid-Thing) - 5 sec hold at each (all @40kg)
B. Foot Work Drill Split (6mins)
C. 2 Position Clean (1 x Hang Squat Clean, 1 x Floor Squat Clean + Split Jerk) - 10 Rounds every 2mins - First two rounds at 40kg then rest at 45kg

Cool down
500m Erg

Was really great to spend a full hour 15mins focused on technique and drills. Very enjoyable and my squat clean is really coming on.
 
Warm Up
Banded lunges, side steps, air squats - x 20 of each
10 Cal Row
10 Cal Ski
10 Cal Assault Bike
10 Hip Extensions
10 Ring Rows
20 Shoulder Passes
20 Air Squats
Hip Mobility
Mid Thoracic Mobility


Front Squat - 1+ week of first cycle of 531
Warm Up
Bar x 10
40kg x 5
50kg x 5
60kg x 3

Working Sets
77.5kg x 5 - ok
87.5kg x 3 - ok
97.5kg x 7 - tight for first five reps, last 2 reps a grind and questionable depth on the last rep. But happy as beat my goal of 6 reps and a PR for reps at this weight

Big But Boring
5 sets of 10reps @ 50kg - last rep of every set 5 sec pause
Pretty nasty really, I am sure quad DOMs are in the post.

Left the METCON out for today (which was Cindy) as all the warm up and squats took just over an hour.
 
Been on the road this week - so confined to the hotel gym for the last few days where I have been doing some bouts of rowing to keep up some physical activity. This morning I was able to drop into Crossfit Cheltenham where after a vigorous warm up:

Strict Press - 3 @80% 3 @85% 3+ @90%
Warm Up
15 x Narrow Grip Push Ups
Bar x 10
30kg x 5

Working Sets
43kg x 3 - smooth
46kg x 3 - smooth
50kg x 10 - went for rep 11 but wasn't happening. Was pleased as its been a while for strict press and this ties my PB for reps at this weight

WoD

21 - 15 - 9
Ground to Overhead with 20kg Plate
Burpee to Plate

Time - 4min 50sec - I just made the 5min time cap and all I can say is that high speed burpees suck.
 
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