Ronski's Training Log

back in the gym this morning:

Warm Up
5 Banded Partner Run (basically one runs with a band around the waist thats being held onto by your partner - hilarious fun)
20 Air Squats
10 Inch Worms
20 Bird Dog
10 Single Leg Deadlift (per leg @16kg kettlebell)
10 Push Ups
10 Handstand Kick Ups (I am still rubbish at these)

20 Shoulder Passes
Hip mobility

Strength

Clean Practice - 15mins

I worked on my form for 10mins at 40kg and 50kg and in the last 5mins I tried some heavier singles:

60kg - easy and smooth
70kg - not as easy but still smooth
80kg - A PB - not great more of a muscle clean. Left it at that

WoD
For time

21 - 15 - 9
Power Clean @50kg
GHD Situps

Time = 6min 33secs

A fun workout - for the first time i was able to go unbroken on the first set of GHD situps, 15 I had to break into 3 sets and unbroken in the last set. Am really improving on these
 
Warm Up
3min DU practice
10 Inch Worms
10 Jumping Squats
10 Hip Extensions
10 Push Ups
10 Plank Up Downs
10 Monster Lunges
20 Shoulder Passes
Hip Mobility

Strength
Push Press - 5 x 3 @95% Training Max last set 3+

Warm Up
Bar x 10
30kg x 8
40kg x 5

Working Sets
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 13! PB - the reps just kept coming - thought a good result would be 8-10 and I think I might have even had 1 more rep in there. Hoping I can get to a 75kg 1RM when I re-test

WoD
Benchmark WoD called "Jackie"

For time
1000m Row (3.49)
50 Thrusters @20kg (finished at 6.59)
30 Pull Ups

Result = 12min 29 secs Rx

Considering I have a pull up rep max of 5 this was a significantly challenging workout for me. I rowed a steady pace, thrusters while light is a lot of reps so I broke it down - 15, 10, 10, 8, 7 Then came the pull ups - I really wanted an Rx result so no band just me versus the bar for single pull ups for five and a half minutes. It was very hard but ultimately rewarding. The fastest guys in the class were doing this workout between 8 to 9mins so I have some way to go...onwards and upwards!
 
Warm Up
3 Banded Resistance Run
20 Squats
10 Push Ups
10 Hip Extensions
10 Ring Rows
10 Monster Lunges
20 Shoulder Passes
Hip Mobility

Strength
3 x 20 Walking Lunges - I stayed light today @20kg

WoD
2 Rounds for time
30 Dumbell Snatch @45lbs
25 Deadlifts @60kg
20 Wall Balls @20lbs to 10ft target

Time = 8min22secs Rx

Tomorrow is the announcement for the final Crossfit Open Workout - I currently sit 7th for my Division (Master Men 40-44, scaled) in the Africa region so it is all to play for in the last workout to secure a top 10 spot which would be great :)
 
Up early this morning to complete the CrossFit 15.5 workout

warm up
500m row
20 Banded Squats
20 Banded Side Steps
20 Banded Lunges
20 Air Squats
20 Shoulder passes
Hip Mobility
Shoulder Mobility
Thrusters 20kg x 10
Thrusters 30kg x 5

Workout - 15.5 scaled:

For time
27 - 21 - 15 - 9
Calories on the rower
Thrusters @65lbs/29kg

Result =10min 46 secs

Again a very tough work out -the initial two sets are high rep counts so I was breaking the thrusters down into manageable sets of 3 and doing my best to stay consistent on the rower. I had set a goal of sub 12mins and was happy with the result - could I have gone faster? Perhaps, I could have done the last set of thrusters unbroken as opposed to a 5 and a 4 and saved 15secs but not much more.

The final time for submission is 5pm US time Monday - so a little bit of waiting to see my final position in the division I am competing in.
 
GSVBagpuss said:
What's a rough distance to burn 21 calories?
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Obviously depends on how much energy you are putting into it - but typically I am taking just under a minute to row 21 calories which is around the 250 - 275m mark.

The other way to look at it is - for every pull you should be ticking over 1 calorie but that is a hard pull.
 
You've made some tremendous progress mate, well done and keep up the good work. I started out in Crossfit in May last year, 10 months in now. The community and everything about it has been revolutionary for my life.

I went from having always been a keen sportsman playing footy, cricket, squash, going running, skiing and doing various martial arts, but never having done any weight training of any sort into Crossfit.

28 years old, 5'9" and a tad under 70kg.

Doing my fundamentals to learn the basics of the movements I started out with a 40kg clean & jerk.

Fast forward to December and I hit my 100kg C&J. A great way to end the year.

Now at 78kg, body looking very different to what it was and happy as can be. Done all the open workouts Rx (not necessarily getting great scores) and looking to keep progressing through 2015.

Which Dubai box you training out of? I know one of the coaches at Innerfight (DXB).

Look forward to reading more about your progress and not looking forward to tackling 15.5 :P
 
BigChief said:
You've made some tremendous progress mate, well done and keep up the good work. I started out in Crossfit in May last year, 10 months in now. The community and everything about it has been revolutionary for my life.

I went from having always been a keen sportsman playing footy, cricket, squash, going running, skiing and doing various martial arts, but never having done any weight training of any sort into Crossfit.

28 years old, 5'9" and a tad under 70kg.

Doing my fundamentals to learn the basics of the movements I started out with a 40kg clean & jerk.

Fast forward to December and I hit my 100kg C&J. A great way to end the year.

Now at 78kg, body looking very different to what it was and happy as can be. Done all the open workouts Rx (not necessarily getting great scores) and looking to keep progressing through 2015.

Which Dubai box you training out of? I know one of the coaches at Innerfight (DXB).

Look forward to reading more about your progress and not looking forward to tackling 15.5 :P
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Thanks BigChief! and massive congrats on a 100kg Clean and Jerk that is a significant achievement at your body weight. I managed to clean 80kg the other day so have no idea what a jerk at heavier than that must feel like :)

Also great to see you have done everything Rx - HSPU an MU! awesome -they are both big goals for me looking at the Open 2016 that's for sure

I train down at a gym called Fitness HQ - they will be getting affiliated next month I understand. The guys at Innerfight are hardcore! Looks like a couple of them will make regionals.

Best of luck with 15.5 (hint - manage your thrusters smartly) and I am sure you will smoke it
 
ronski said:
Thanks BigChief! and massive congrats on a 100kg Clean and Jerk that is a significant achievement at your body weight. I managed to clean 80kg the other day so have no idea what a jerk at heavier than that must feel like :)

Also great to see you have done everything Rx - HSPU an MU! awesome -they are both big goals for me looking at the Open 2016 that's for sure

I train down at a gym called Fitness HQ - they will be getting affiliated next month I understand. The guys at Innerfight are hardcore! Looks like a couple of them will make regionals.

Best of luck with 15.5 (hint - manage your thrusters smartly) and I am sure you will smoke it
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The HSPU absolutely smoked my shoulders. I've had muscle ups for a couple of months now, managed to get ring before bar muscle ups, but now have both. I can string a couple together when fresh, but struggle like hell if they're at the end of a WOD. I'm sure with the progress you are making you will have them in no time.

I know Phil Hesketh from Innerfight he won The Athlete Games (TAG) in Manchester earlier in the year. He's a beast!

One of the guys who is just ahead of me in the box leader board for the open did it Rx in 11:06 this morning, so that's my current target I need to beat. I'll be having my first attempt about 10:30 tomorrow morning.

Agree thruster management is key. Watched the announcement last night and watching Sam Briggs demolish it set unrealistic expectation of how I will go about it :P
 
BigChief said:
The HSPU absolutely smoked my shoulders. I've had muscle ups for a couple of months now, managed to get ring before bar muscle ups, but now have both. I can string a couple together when fresh, but struggle like hell if they're at the end of a WOD. I'm sure with the progress you are making you will have them in no time.

I know Phil Hesketh from Innerfight he won The Athlete Games (TAG) in Manchester earlier in the year. He's a beast!

One of the guys who is just ahead of me in the box leader board for the open did it Rx in 11:06 this morning, so that's my current target I need to beat. I'll be having my first attempt about 10:30 tomorrow morning.

Agree thruster management is key. Watched the announcement last night and watching Sam Briggs demolish it set unrealistic expectation of how I will go about it :P
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Yeh Phil Hesketh is really active in the UAE Crossfit community and I think has a realistic shot at making the CrossFit games - I wish him all the best!

I could probably give 15.5 a dam good go Rx but I am sadly not quite there with 42kg thrusters - probably take me 25mins or something :)

Best of luck of tomorrow with the WoD! You got sub 11!
 
Legs really not feeling it this morning. So I went back to my favorite past time - bench press for wave 2 of 531

Warm Up
500m SkiErg
Thoracic Mobilization
Shoulder Mobilization

Bench Press:

Warm Up:
40kg x 5
47.5kg x 5
57.5kg x 3

Working Sets - 5s
62.5kg x 5 - smooth
72.5kg x 5 - smooth
82.5kg x 11 - PB - again happy, 11 good reps and a major spot on rep 12 so very good

Couple of heavy singles:
100kg x 1 - smooth
110kg x 1 - A fight and up! 1RM PB - sadly didn't video it but it was a real grind of a rep

Big But Boring - spurred on by some good success I upped the weight by 5kg to see if I could do 5 sets of 10

70kg x 10 - smooth
70kg x 10 - tough but ok
70kg x 10 - hard, big fight for last 2 reps
70kg x 8 - really starting to get tough
70kg x 5 - ok done, good to find out what my limit was on the accessory work and at this weight I really feel like it is helping

It was an enjoyable session and I am looking forward to Push Pressing later this week
 
Did 15.5 yesterday. It is utter filth. My legs haven't been feeling great for the last couple of weeks and after the 27's my quads were just on fire.

13.15 I finished in, not particularly happy with that. Going to go again tomorrow evening.

Phil and Ste Fawcett are the only two male Brits with a decent chance of making the games.
 
BigChief said:
Did 15.5 yesterday. It is utter filth. My legs haven't been feeling great for the last couple of weeks and after the 27's my quads were just on fire.

13.15 I finished in, not particularly happy with that. Going to go again tomorrow evening.

Phil and Ste Fawcett are the only two male Brits with a decent chance of making the games.
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Well done BigChief - it's a decent time and good on you if you want to put yourself through that pain again :)

Yeh agreed - Phi and Ste Fawcett are the only contenders. Would be great to see at least one of them in the games!
 
Back in the gym this morning:

Warm Up
2 x 25m wheel barrow walk (surprisingly tough!)
25m Duck Walk
10 Burpees
10 Inch Worms
10 Long Jumps
10 Hip Extensions
25m Bear Crawl
10 Plank Up/Down
- Hip Mobility
- Shoulder Mobility

Skill
Clean Practice - 15mins
I kept it light today - Burgner clean warm up and bar only technique practice

WoD
30 - 20 - 10
Cals on the SkiErg
Thrusters @20kg

Result - 7min 34secs

Again kept it light rather than 35/40kg - just wanted to get some blood flowing around my legs which ares still a bit sore. Short but fun.
 
Did 15.5 again. No improvement on time unfortunately.

I think a combination of;

Doing it 48 hours later.
Having to do it 2kg heavier (45kg v 43kg as we only have one set of fractional plates).
Going in the second heat, having seen the guy who was on the same points as me in the box get a worse time than my first.

Meant I just couldn't and didn't go at absolutely 100%. Was roughly 20 secs slower.

The open is over, hurrah! Back to proper training.

Turns out I finished joint 8th in the box, with 4 coaches and a marine PT ahead of me. So I'm classing it as 3rd out of the realistic targets I could beat this year. Happy with that 10 months into Crossfit/strength training full stop.

41.3k worldwide, 4.8k in Europe.

Work starts now on improving that for next year.

Hope the training is going well mate.
 
BigChief said:
Did 15.5 again. No improvement on time unfortunately.

I think a combination of;

Doing it 48 hours later.
Having to do it 2kg heavier (45kg v 43kg as we only have one set of fractional plates).
Going in the second heat, having seen the guy who was on the same points as me in the box get a worse time than my first.

Meant I just couldn't and didn't go at absolutely 100%. Was roughly 20 secs slower.

The open is over, hurrah! Back to proper training.

Turns out I finished joint 8th in the box, with 4 coaches and a marine PT ahead of me. So I'm classing it as 3rd out of the realistic targets I could beat this year. Happy with that 10 months into Crossfit/strength training full stop.

41.3k worldwide, 4.8k in Europe.

Work starts now on improving that for next year.

Hope the training is going well mate.
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Still a great finish and well done on completing your first open!

I was pretty pleased with my Open result - in my division (Master Men 40-44, Scaled, Africa) I ended up finishing in 5th place. It has been a real journey for me over the last 5 weeks and certainly next year I want to be able to do Rx all workouts (eek - Muscle Ups, HSPU and Chest to Bar) but a year to train for it.
 
Couple of busy days at work so sadly no gym - so went back today to catch up on my front squat and push press strength work

Warm Up
Row 500m
10 Inch Worms
20 Banded Side Steps
20 Banded Lunges
20 Banded Air Squats
Shoulder Mobility
Hip Mobility


Front Squat
Warm up
Bar x 10
40kg x 5
50kg x 3

Working Sets - 90% of training max 6sets x 5reps
5 x 85kg - smooth
5 x 85kg - smooth
5 x 85kg - smooth
5 x 85kg - smooth
5 x 85kg - getting hard now - last 2 reps a fight
5 x 85kg - reps 1- 4 ok, rep 5 - 4 second pause at the bottom and a fight to get back up - but done

While the volume increases - the extra couple of rest days has made a noticeable difference and I felt this was the best set of front squats to date. I have better rotation with elbows really getting through and a good speed up and down.

Next Push Press

Warm Up
Bar x 10
30kg x 5
40kg x 3

Working Sets - 90% of 1RM 5sets x 1 rep (last set AMRAP)
62.5kg x 1 - smooth
62.5kg x 1 - smooth
62.5kg x 1 - smooth
62.5kg x 1 - smooth
62.5kg x 7 - good push through the reps here, reasonable leg drive, felt there was one more rep there but erred on the side of caution and left it at 7 reps which is a PB for this weight.

Felt it would be a shame to leave the gym without a little WoD so I did the gym WoD that has been programmed the day before:

12min AMRAP
75 Air Squats
75 Push Press @20kg
500m row

Result - 1 round + 75 air squats + 54 push press

That felt like some good accessory work after the heavy lifting and was a fun way to spend 1200 calories.
 
ronski said:
Still a great finish and well done on completing your first open!

I was pretty pleased with my Open result - in my division (Master Men 40-44, Scaled, Africa) I ended up finishing in 5th place. It has been a real journey for me over the last 5 weeks and certainly next year I want to be able to do Rx all workouts (eek - Muscle Ups, HSPU and Chest to Bar) but a year to train for it.
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Great result in your division well done! Keep it up.

Practice muscle ups on a daily basis if you can, you will have them in no time! I started out only being able to do them false grip and because of false grip didn't really lock out at the bottom. It did however get me to teach my body the kip to get over the rings and now I can chain a few together true grip.

Things to focus on that I found made a huge difference:

Ensure you get a strong pull to the hips, don't pull to your abs or higher as it makes the transition much more difficult.

After the pull you need to be aggressive to get your upper body over the rings. Imagine you are headbutting someone that is between the rings.

Keep the rings locked in tight, you will expend a lot less energy and will be far more stable.

Think about the transference of energy, moving from you legs into your hips (whilst pulling towards the rings), in the weightless moment you transfer the energy into your upper body and head to get yourself over the rings.

You got this!

p.s. 120kg front squat pb last night! :)
 
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