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Leo Soubbotine
07-08-2008, 02:52 PM
That's my brother in the pic - he's 6'8 or 6'9 at 184 lbs.

I'm excited to get to 250! It'll be awesome!

Leo Soubbotine
07-09-2008, 05:53 AM
Holy shit I'm sore today.
Was going to do an easy Total - not trying to PR.

However it went differently

BW 222 (yesterday's diet: 33 pro/ 19 cho/ 75 f )

Squat 392 - pr. Very rough. Squatted 363 before that and decided if I was going to move up - might as well try a PR. Barely got it and then had to lay down a bit.
Press 154 (not PR but haven't gotten that much for a while). Shoulders are cooked after 100 ring pushups yesterday
Deadlift 465 - pr. 480 - tried, but it didn't break the floor - couldn't even hold on.
Total 1011 - pr!

Keeping in mind that I pulled 473 this monday with straps - this was shocking.
Palms of my hands are beat up. I actually wrapped them up for squatting.

Good day.

Derek Simonds
07-10-2008, 05:11 AM
Nice total! Funny how PR's will sneak up on you. I am heading back today from down south. Vacation hasn't gone exactly the way I had planned but the family has had a real good time so that is what counts.

I found out that the masters division is one of the first at the tourney so I will text you and let you know how the timing is looking.

Leo Soubbotine
07-10-2008, 05:55 AM
Cool!

Any news on the welder dude?

Leo Soubbotine
07-10-2008, 09:14 AM
yesterday

33 pro/24 carb/ 60 fat

Today
BW 221.5

5 rounds for time of:
5 kb snatch 24 kg (each hand)
5 bench press 75 kg
5 chest ups

7:58 rx'ed. Good day. Sore as a puppy. Monique's birthday today - so cheat meal is on the menu that's for sure!

Video of yesterday's Total : http://youtube.com/watch?v=dXMBwCAMYXY

Gant Grimes
07-10-2008, 12:01 PM
Holy shit I'm sore today.
Was going to do an easy Total - not trying to PR.

However it went differently

BW 222 (yesterday's diet: 33 pro/ 19 cho/ 75 f )

Squat 392 - pr. Very rough. Squatted 363 before that and decided if I was going to move up - might as well try a PR. Barely got it and then had to lay down a bit.
Press 154 (not PR but haven't gotten that much for a while). Shoulders are cooked after 100 ring pushups yesterday
Deadlift 465 - pr. 480 - tried, but it didn't break the floor - couldn't even hold on.
Total 1011 - pr!

Keeping in mind that I pulled 473 this monday with straps - this was shocking.
Palms of my hands are beat up. I actually wrapped them up for squatting.

Good day.

Congrats on the PR. And on the eating.

I'm not surprised about the DL. That happened to me. In fact, Rip suggested I go for another PR days after the old one. It's like a mini-peak cycle. I'm at the point where I'll train for 4-8 weeks and then shoot for PRs in those lifts over a 2-3 week period. Since the lifts are overlapping, there's usually a PR attempt every week.

Leo Soubbotine
07-10-2008, 12:52 PM
That happened to me before. I was surprised that I was able to hold on to it more than anything. :D

Eating is good. Just woke up after a cheat meal and icecream coma this lunch break :D

Leo Soubbotine
07-10-2008, 03:35 PM
Did a second wod today - my wife's birthday "Surprise"

80 squat
10 push press 95 lbs
60 squat
20 push press
40 squat
30 push press
20 squats

7:35 rx'ed.

My legs won't move tomorrow

Leo Soubbotine
07-11-2008, 06:09 AM
Sore a bit today

Yesterday - went out to Longhorn Steakhouse - got me a Porterhouse 22 oz + mushrooms and salad. Good stuff.

Today

Power snatch 57.5 kg/5 x3 (128)
Bench 92.5 kg/5 x3 (203) - surprise surprise - wasn't sure that I was going to do it. Felt heavy (due to yesterday's benches and push presses).
Thruster 72.5 kg/5 x3 (160)

Didn't do the deadlift since already did it twice this week. Made up a wod:

5 rounds for time of:
3x Push Jerks 85 kg (187 lbs)
6x Bar dips
9x Double rope pullups

14:21 rx'ed. Power cleaned the bitch up every round. Great workout. Just the way I like it.

Farmers walk 400 m with 2x24 kg KB's just to finish off the day.

I'm "Weekend Ready"!

Leo Soubbotine
07-14-2008, 05:47 AM
Yesterday
33 pro/24 carb/60 fat
Worked all day in the gym - take down the monkey bars, stain new platforms, re align and cut the mats, hang more white boards etc etc etc. About 10 hrs worth with help of my brother.



Today
BW 223

15 Handstand push-ups
1 Squat clean
13 Handstand push-ups
3 Squat cleans
11 Handstand push-ups
5 Squat cleans
9 Handstand push-ups
7 Squat cleans
7 Handstand push-ups
9 Squat cleans
5 Handstand push-ups
11 Squat cleans
3 Handstand push-ups
13 Squat cleans
1 Handstand push-up
15 Squat cleans

17:55 - did them to 15 k bumper and abmat. Cleans rx'ed.

Leo Soubbotine
07-15-2008, 07:42 AM
Yesterday in blocks: p/c/f
35/21/70

Today
BW 223

Power clean 82.5 kg/5 x3 sets (182 lbs)

Thruster 75 kg/5 x3 (165)

Muscle up row 3x5 - don't have my assistance pulley anymore, so will stick to MU rows for now.

Front Lever - tucked, negative x2 x3 sets
DB shoulder press x8 x3 sets with 2x40 lbs

Walk - 400 m with 2x24 kg in rack position.

Good day. Everything felt strong.

Leo Soubbotine
07-16-2008, 05:50 AM
Yesterday - in blocks - 35p/20c/80f
Fast from 2 pm to 5 am this morning

Today
BW 223
CFWU 3x10

Deadlift - 5-5-5-5-5 (all weights in lbs)
bar x5, 143x5, 231x5, 319x5, 385x5 Not too bad but definately not easy.

Metcon 1:
Five rounds
3x Snatch 155 lbs
4x Double rope deadhang pullup
5x Chest clapping pushups

9:29 (http://www.youtube.com/watch?v=vNmu-su0upo - vid of the first round)

Metcon 2:
Seven rounds
7x KB swing 61 lbs
7x GHD situps

4:50

Good day.
Didn't miss any snatches at all. Thought of doing 135 but decided to bump it up.

Derek Simonds
07-16-2008, 12:08 PM
Metcon 1:
Five rounds
3x Snatch 155 lbs
4x Double rope deadhang pullup
5x Chest clapping pushups


I must have been channeling you this morning I did clapping push ups also. Nice grip work day between the dead hang rope and the DL's.

Leo Soubbotine
07-16-2008, 05:02 PM
I saw that!

It was a damn good workout.
The KB swing and GHD was brutal though!

Derek Simonds
07-16-2008, 05:19 PM
My lucky number is seven so I will give it a go in the morning.

Leo Soubbotine
07-17-2008, 03:57 PM
Taking a day off today.
Need to lay off Hatorade for a bit.

Loss of the last two weekends to gym destruction is fucking my brains up.

Leo Soubbotine
07-18-2008, 05:46 AM
Diet yesterday 35p/25c/65f
Today BW 223.5

WOD
12-9-6 reps for time of:
Squat clean & split jerk - 185 lbs
Double Rope Pullups
Ring Dips

15:29.

That was rough. The grip on pullups was cooked, breathing was super hard after the squat and jerk and shoulders and tri's are tired after yesterdays push press, pushups and dips (I did 2.5 rounds in about 7 mins) and the jerks of course.

Good wod!

Derek Simonds
07-18-2008, 07:48 AM
You are just absolutely trying to destroy your grip.

What's the big plans for tomorrow? I don't know if I can be there as I am supposed to help my bro in law with a company picnic tomorrow up at the redneck resort.

Leo Soubbotine
07-18-2008, 08:10 AM
It's friday - time to get yourself crushed and then recover on the weekend.

We'll have the event tomorrow 9 am till probably about 11-noon.
Then - rest and do nothing.
Sunday - Batman!!!

Leo Soubbotine
07-18-2008, 03:11 PM
Second WOD:

21-18-15-12-9-6-3
Overhead squat 65 lbs
Double unders
6:17

My legs were sooo shot. Could barely do 21 in a row. The only sets unbroken after that was 9, 6 and 3.

Leo Soubbotine
07-21-2008, 05:31 AM
Man, that was an awesome weekend.
BBQ'ed on Saturday, watched Batman and just plain rested.
Checked out a couple of houses on Sunday, watched "Mamma Mia" which was funny as hell and really cool, although a bit corny but it's a musical with "Abba" throughout. Ate 35/20/80 on Sunday.

"Batman" was great. The Joker was phenomenal. I want to see the movie again just to watch him again. It was excellent.

Today
BW 227

How many rounds of the ladder in 15 minutes:
Round 1:
1x Squat snatch 165 lbs, 2x Jumping muscle up + ring dip 3x Ring pullups

Round 2:
2x sn, 4x mu, 6x pull

Round 3
3x sn, 6x mu, 9x pull

4 rounds (total of 10 snatches, 20 jmu's, 30 pullups)

Wanted to do some pistols+burpees after but right knee didn't like the idea of pistols. That's what I hate about them - my knees hate them. One of the only exercises that I can barely do.

Good day.

Allen Yeh
07-21-2008, 06:30 AM
Dark Knight = AWESOME.

Leo Soubbotine
07-22-2008, 08:41 AM
It truly is Allen!

Yesterday diet: 35p/25c/65f

Today BW 225

Push jerk 3-3-3-3-3
Up to 203 lbs x3 (92.5 kg) PR

then
WOD 1:
15-10-5
Hang Power clean 155 lbs
Ring dips
Burpees
11:15 rx'ed. Rough

then
WOD 2 (peer pressure)
Nancy
Five rounds for time
400 m run
OHS x15 reps 95 lbs
17:15 Rx'ed.

Good day.

Leo Soubbotine
07-23-2008, 06:23 AM
Yesterday - 3 wod's made me really hungry:
50bl Protein/ 35 bl carb/ 100 bl fat

Today

Power snatch 60 kg/5 x3 sets (133 lbs)
Bench press 95 kg/5 x3 (209) - i think this is actually a PR too!
Back squat 65 kg/5 x3 (143 lbs) - to 14 inch box. Introducing them back again.

Deadlift - was running out of time so combined DL and Metcon

5 rounds
3 x Deadlift 145 kg (319)
6 x Pullups
9 x Pushups

6:09

Good workout

Leo Soubbotine
07-24-2008, 12:56 PM
Anthony Bainbridge challenged me to do a heavy Fran. And not heavy like 135 thrusters, but really heavy - BW thrusters and 1/2 BW pullups.

Since my Wt pullups max last time was 65 lbs and I've never done thrusters over 170 - that was going to be an issue.

So I did
"Heavy-ish Fran"
15-12-9
Thruster 185
Pullups +24 kilos (53 lbs)
38:09

That sucked. Thrusters were mostly triples and that was the easy part. Pullups were doubles and singles and were whooping my ass.
I feel like it's Friday because fridays - that's when I do something stupid.

BW 226.5
Diet yesterday 35/25/65

Good day.

Derek Simonds
07-24-2008, 02:45 PM
WOD 2 (peer pressure)
Nancy
Five rounds for time
400 m run
OHS x15 reps 95 lbs
17:15 Rx'ed.
Good day.

So who did you peer pressure into doing the workout with you. :D That heavy'ish Fran was stooopid!

Leo Soubbotine
07-24-2008, 02:49 PM
I've never claimed to be the smartest kid on the block :D

It was fun though. I wasn't even sure if that was doable at all.
Neat though. If I'll do that again in a couple of months in sub 15 - that'll be cool.

Derek Simonds
07-24-2008, 06:52 PM
I've never claimed to be the smartest kid on the block :D

It was fun though. I wasn't even sure if that was doable at all.
Neat though. If I'll do that again in a couple of months in sub 15 - that'll be cool.

Brother let me know when I and I will be there to pour ice cold water over you to make sure you don't spontaneously combust.

Leo Soubbotine
07-25-2008, 04:12 AM
There's better ways man.
Steak fixes me up a lot better. Ice cream does the job just fine too :D

Derek Simonds
07-25-2008, 05:16 AM
Ok, done deal we will put it on the calendar. I will even do the workout with ya. Recovery will be 3 to 4 lb's of steak (each) and a bucket of the best ice cream I can find. We will have to coordinate timing so that Monique and Tracy can at least be there to carry me to the car.

Allen Yeh
07-25-2008, 05:29 AM
It must be a Florida thing, all that sun....

Leo Soubbotine
07-25-2008, 12:29 PM
Who knows?

Yesterday 35/28/50

Today BW 226
CFWU 3x10

15-14-13-...3-2-1
KB swing 60 lbs (28 kg)
Overhead situps 55 lbs
18:53

Leo Soubbotine
07-26-2008, 08:08 AM
Did a Weightlifting class with Danny. Finally I can be coached

Snatch - max double in kilos
25 x2
35 x2
55 x2
65 x2
75 x2
80 x2 (176)
85 miss

3 position Snatch + 3x Drop snatch complex (50% - used 45 kilos since all other bars were taken)
4 sets

Sled dragging - couple hundred meters.

Beautiful day.
Will go visit CF Firebase now for their grand opening.

Leo Soubbotine
07-28-2008, 05:59 AM
Sunday - left home at about 9 am, got to Busch Gardens at about 11-30. Had some food at Ensteins - saw a bad ass silver 427 supercharged Roush Mustang parked at it. The thing is mean and loud.

Stayed at Busch Gardens til 6:30. Got rained on twice. Ice cream over there rocks. Crepe's with icecream are a work of art! Had ice cream twice too!
Great time. Animals, water rides, train and air trips and of course rollercoasters.
Need some time to recover from that :D

Today
BW 229 :D

CFWU 3x10 (no pullups)

Three rounds
400 m run
21 thruster 95 lbs
12 pullups (chest to bar)

15:55 rx'ed.

A lot worse than anticipated but a really good workout.
Feeling a bit overtrained - but this saturday - I'll be coaching WL class - so no training on the weekend.

Derek Simonds
07-28-2008, 07:36 AM
Today
BW 229 :D

CFWU 3x10 (no pullups)


Three rounds
400 m run
21 thruster 95 lbs
12 pullups (chest to bar)

15:55 rx'ed.

A lot worse than anticipated but a really good workout.
Feeling a bit overtrained - but this saturday - I'll be coaching WL class - so no training on the weekend.

Sounds like a great time at Busch Gardens. Tracy wants to go there for her birthday. Don't know if it will work out this year. But still sounds great.

Did the chest to the bar P/U's make the workout harder? I figured you would have crushed that workout.

Leo Soubbotine
07-28-2008, 08:27 AM
Chest ups are much harder for me.

They have - Buy a one ticket, come back till the end of the year free deal-eo right now. Me and Monique will go again soon (probably august 9th or 16th).
If you guys can - that'll be great. Plus they serve free beer everywhere :D

we can all 4 go together!

Derek Simonds
07-28-2008, 12:23 PM
Done Tracy's birthday is August 20th so we can make that work.

Leo Soubbotine
07-29-2008, 08:50 AM
Yeah! Call me whenever you'll know for sure when you want to go.

BW 228.5
Yesterday was really hungry - 50p/35c/85f

Today
Power clean 1-1-1-1-1 (in lbs)
warmup - 55, 100, 143, 187, 209
Work 209, 231 (pr), 209, 209, 215

Met-con
21-15-9
Hang Power clean 115 lbs
Ring pushups
3:59

Some chins negatives, handstands and stretching.
Good day.

Leo Soubbotine
07-30-2008, 06:02 AM
Thank you.

Yesterday
35p/20c/80f

Today
BW 228

CFWU 3x10

Tabata 16 rounds alternating
Handstand hold against the wall
Hollow rocks

Then messed around for a while with headstands and lifted my legs in a straddle to overhead - 2 sets of 3.
Then played with shoulder stands on parallettes. Held it for a while, then:
DB planche negatives - sets of 3 up to 2x40 lbs.

And a quick metcon
3 rounds
7 Burpee box jump 28" box
7 KTE's

5:25. Took way longer than anticipated. Had no gas left.
Legs are barely walking :D

Stretched out a bit after. Good fun day. Nothing too serious.

Leo Soubbotine
07-31-2008, 02:45 PM
Yesterday 35/20/80

Today - had to workout in the PM.
Power Clean 85 kg (187)/5 x3 sets

Press 55 kg (121)/5 x3 sets

ME Back squat:
Max triple with blue woody bands to 14 inch box (touch and go)
125 kg/3

Chins deadhang
bw /2 x10 sets

Farmers walk 400 m 2x28 kg kb's (61 lbs). Need to weld some bars for Farmers walks.

Leo Soubbotine
08-01-2008, 05:41 AM
yesterday diet: 35p/18c/86f

Today
BW 229

CFWU 3x10

10 Deadlift 275 lbs
50 Double Unders
8 Deadlift
40 DU’s
6 Deadlift
30 DU’s
4 Deadlift
20 DU’s
2 Deadlift
10 DU’s

5:38 rx'ed.

then did some L-sit pullups and shoulder press negatives one armed with db.

Good week.

Allen Yeh
08-01-2008, 05:55 AM
10 Deadlift 275 lbs
50 Double Unders
8 Deadlift
40 DU’s
6 Deadlift
30 DU’s
4 Deadlift
20 DU’s
2 Deadlift
10 DU’s

5:38 rx'ed.


Wow, you make me sick sometimes!!!

BTW I don't know if Derek mentioned it to you but I should be down in the Orlando area in Nov. for a week. I'd like to squeeze in a look at your place and a workout. Right now though I'm not positive on the timing.

Leo Soubbotine
08-01-2008, 06:00 AM
I'm feeling a bit sick myself right now actually. :D

Sounds good Allen. Let me know for sure once you know the dates and times.

Derek Simonds
08-01-2008, 06:56 AM
Ridiculous time Leo. I did DL's and DU's this morning but not together and not for time. Very nicely done sir.

Leo Soubbotine
08-04-2008, 07:18 AM
Yesterday
35p/15c/95f

Today - BW 231 - 14 more lbs to go!
CFWU 2x10

Power snatch 62.5 kg/5 x3 (138 lbs)

Bench 97.5kg/5 x3 - rough but got them all. That's a pr.

Back squat 75kg/5 x3

Deadlift - didn't do a variation, was short on time as always on mondays.
231/1 x1
275/1 x3 sets
484/miss - broke it off the floor about 5 inches - that's good.

Then
10-9-8-7-6-5-4-3-2-1
Front squat 135 lbs
Pullups

7:52 rx'ed. That was painful and super slow after all the squats and snatches.

Leo Soubbotine
08-05-2008, 01:58 PM
Yesterday - 35p/18c/86f

Today - had to workout after lunch so bodyweight is 235. It's always 3-4 lbs more after lunch - food is good for you.

WOD

Deadhang chins bw/3 x10 sets

then
Five rounds
5x Tire Flip 550 lbs
10x Push press 75 kg (165 lbs)
15x Air Squat

16:05 rx'ed.

Air squats were just for fun to kick up the heart rate after the heavy stuff.

Tire flips have never been this easy. Last time I ever tossed it around for so many reps was in prep for the strongman event.
Push presses were heavy but not too bad. Did 2 sets of 5 each round.
Squats were okay. Legs were cooked after flips and presses though.

Good day.

Leo Soubbotine
08-06-2008, 06:08 AM
I was counting 3g of fat instead of 1.5 per block. So that means I was getting pretty much twice the amount of fat prescribed :D

Yesterday 35/20/80 (in old fat measurings)

Today
231.5 lbs
CFWU 3x10 (no pullups)

WOD
21-15-9
Hang Power Snatch 55 kg (121 lbs)
Burpees
Pullups

18:49 rx'ed.

Leo Soubbotine
08-07-2008, 09:08 AM
Yesterday 35/20/80

Today BW 230

800 m Run
50 Squats
50 Push Press 135 lbs
50 Squats
800 m Run

18:08
Loved it.

Leo Soubbotine
08-07-2008, 01:16 PM
After the WOD did:

Negative Front Lever on Rings /3 x5 sets

Rope climb hands only about 5' assisted/1 x5

Leo Soubbotine
08-08-2008, 01:03 PM
Yesterday
35/20/80

Today
CFWU 3x10

Power Clean 87.5 kg/5 x3 (192 lbs)

Shoulder press 57.5 kg/5 x3 (128)

ME Squat: Squat to 14" box for a max triple
25 kg/5; 65 kg/3; 105 kg/3; 135/3; 155/3 (341). First one easy, second not so much, third one was slow. Happy with that.

Finished around with:
3 rounds of:
30 seconds each
Pseudo planche pushups
Assisted no leg rope climb
Ring support
Candlestics.

Good day.

Leo Soubbotine
08-11-2008, 06:20 AM
Yesterday - 8 hours @ Busch Gardens - rode all the major roller coasters except for Gwazi that was closed. Sheikra, Kumba and Montu rock!
Also went on 2 water rides, sky ride and train. Fun day!
Next time will buy the food pass and will eat smoked meat all day and ride the train. It's freaking fantastic!

Today
BW 235

Going to eat 30/15/30 all week and take it easy.
Much needed back off week.

1. Tabata alternating 12 rounds (6 mins)
Skin the cat
DB Maltese 2x15 lbs

2. WOD:
Ten rounds for time of:
15 Deadlift (Men use 135 lbs, women use 85)
15 Pushups

17:43 rx'ed

Leo Soubbotine
08-12-2008, 12:48 PM
Yesterday 30-15-30 diet.

Today

10-9-8-7-6-5-4-3-2-1
Pullups
1-2-3-4-5-6-7-8-9-10
Lunges (each leg)

7:17 rx'ed.

Fun!

Leo Soubbotine
08-13-2008, 08:27 AM
BW 231

3 pos Clean (floor, mid thigh, hi hang)
80 kg/3 x5 sets

Clean Pull
110 kg/5 x2 sets
115 kg/4

Front Squat + Split Jerk
85 kg/1+2
92.5 kg/1+2
97.5 kg/1+2 x3 sets

Gymnastics
Complete maximum reps by doing 45 seconds of work, 15 seconds of rest for 2 rounds. Loop through rounds:

Box jump over (22" box)
Ring support
Straight body lift (had to pike here and then do slow negative)

Great day!

Leo Soubbotine
08-14-2008, 03:43 PM
BW 230

Front squat 102.5 kg/3 x10 sets (225 lbs)

Snatch push press 55 kg/5 x3 sets - was uncomfortable to rack more weight behind neck.

Rope climb with green band L straddle /5 x3

Stiff leg deadlift 85 kg/5 x3 sets

3 rounds
20 KB swing 24 kg
15 Dips
10 Pullup
9:56

Chest is really sore, dips have never been so hard. The 10 sets of squats wore me out.
Very good day though.

Leo Soubbotine
08-16-2008, 10:57 AM
Took a day off yesterday
Had a cheat meal.

Today
BW 233

Snatch - max single
warmup - 25/5, 45/5, 65/2, 75/2,
work - 80/1, 82.5/1, 85/1 (matched PR), 87.5/f,f,1 (PR! 192 lbs)

C&J - max single
warmup - 45/5, 65/2, 85/2, 95/1
work - 100/1, 105/1, 107.5/1, 110/1, 112.5/1 (PR! 248), 117.5/f,f

112.5 kg is technically a PR. I've got 115 before but the jerk was with a pressout. This one was clean and not that hard altogether.
117.5 was basically a deadlift twice.

Total - 200 kg (big PR by 10 kg!)

Front squat - max single
w/up - 25/5, 65/2, 85/1
work - 105/1, 115/1, 125/1 (275 lbs)

By then I was wore out.

Met Con
21-18-15-12-9-6-3 reps of
Ring pushup off box (turnout the rings at the top)
Pullups
16:00 rx'ed.

Good day.

Leo Soubbotine
08-18-2008, 08:27 AM
Good day yesterday, went to St Augustine, rode the boat and chilled.
Ate good foods - 90% paleo (only exception was cream cheese for fat)

Today:
BW 232

1. 2 pos snatch: 65 kg x2x6 (floor and high hang)

2. sn pulls: 82.5 kg x3, 87.5 x3, 92.5 x 3

3. sn shrugs: 97.5 kg x 5, 107.5 x 5, 117.5 x 5

4. sn pp: 60 kg 4 sets x 5 reps (you select the wt.)

5. sldl: 95 kg x 5 reps (select the wt)

6. Front lever negative /3 x5 sets

7. Weighted dips BW+16 kg /3 x 3 sets

Good day. Full snatches were absolutely effortless and the bar literally pulled me out of the hole.

Leo Soubbotine
08-19-2008, 10:36 AM
Tuesday Aug 19th 08
BW 228

Muscle snatch + OHS - max single - 62.5 kg (138 lbs)

Snatch Balance - med-heavy single - 90 kg (198 lbs)

Back squat - 95 kg/3 x 7 sets with blue bands to a 14" box (209 lbs)

Push press - 75 kg/5 x3 sets (165 lbs)

Chinups - bw/10 x3

Negative front raise from overhead 2x20 lbs /3 x5 sets

How many rounds in 8 mins
10x KTE - neg leg lift
10x Box jump 22"
10x Pullup
10x Pseudo planche pushup

2 rd's + 10 KTE - talk about shoulders being completely toasted! :D

Good day

Gant Grimes
08-19-2008, 01:41 PM
Better hurry, comrade...

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0207.jpg

Leo Soubbotine
08-19-2008, 03:32 PM
Rip's coming to town in 2 weeks - his advice will make me stronger even quicker.

Leo Soubbotine
08-20-2008, 05:59 AM
BW 232



Wednesday August 20 2008

1. 2 pos cln + 1 jerk: 85 kg x2+1x6 (floor and high hang)+jerk on last rep

2. cln pulls: 110 kg x3, 115 x3, 120 x 3

3. cln shrugs off blocks: 125 x 5, 135 x 5, 145 x 5

4. bench press 90 kg x5 x4 sets

5. sldl: 90/5; 105/5; 125/5; 145/5

6. DAS wod modified
Max rounds in 8 mins of
5 Tuck kick press to handstand (freestanding)
2 Skin the cat + pull out
5 Dips
5 Support leg lifts on rings

4 rounds

Good day. Lower back is crushed but it's improving dramatically. Arch is improving well along side with flexibility. Clean positioning is getting better.

Derek Simonds
08-20-2008, 06:09 AM
Where is the DAS WOD coming from? They look really interesting.

Leo Soubbotine
08-20-2008, 06:15 AM
Drills And Skills (http://drillsandskills.com/)- website by Roger Harrell

I'm really enjoying the mix of lower body strength/power and upper body conditioning/

Leo Soubbotine
08-21-2008, 08:43 AM
Thursday August 21 2008
What a fi-ng day! Storming outside while I thought I was going to bust a nut front squatting!

BW 230

Mikesgym wod
1. muscle snatch: heavy single - up to 138 (62.5 kg), missed 65 - rebend the knees.

2. snatch pp+ohs: work up to a heavy 1+1 - up to 209 lbs (95 kilos). Was expecting about 75-80, so was doing 2.5 kilo jumps, then stopped that and did 80, 85, 90, 95. Probably would've gotten 100 but was already beat up and front squats were coming up

3. f sqt: 92%x3x7 sets of best clean - 253 lbs (115 kg) x3 x7. Oh snap...just noticed that - it's 92 percent of best clean which would've been 105 kilos, instead I did 92% of best FS (took it off 275). That was really hard.

4. push press+chins: 5+10 x 4 rounds - 121 lbs (55 kg) + BW chins

5. DAS wod:
Complete maximum reps by doing 45 seconds of work, 15 seconds of rest for 2 rounds. Loop through rounds, eg, exercise 1, 2, 3, 1, 2, 3.:
Pull Up, Inverted Piked
Compressions
Handstand shoulder shrugs
Side support leg lifts

What a freaking day. Front squats are PR for sure!

Derek Simonds
08-21-2008, 08:59 AM
That is what happens when you let an animal like yourself loose in the gym with no one around.

Very nice workout. Very nice indeed.

Your teaching the clean video is excellent.

Leo Soubbotine
08-22-2008, 08:05 AM
Seems the rain finally calmed down.

Rest day. My upper back is completely crippled.

Leo Soubbotine
08-25-2008, 03:01 AM
At Danny's place on Saturday -

1. snatch: heavy single, -10 kg x 1, -10 kg x 1
Did 75, 80, 85 easy, 90/miss, 90/miss, 92.5/miss - barely!

2. cj: heavy single: -10 kg x 1, -10 kg x 1
Did 70, 80, 90, 100, 105, 110/ miss cln, 110/1. 100, 90

Jerks as always are easy.

3. 3 rounds 45 seconds on/ 15 sec off
Box jump 30"
PCln+PJ 2x50 lbs + slow negative
Glute Ham Raise.

That last bit crippled my hamstrings. They were cramping up for the rest of saturday, and it's monday now and I'm still feeling it.

Leo Soubbotine
08-25-2008, 05:07 AM
BW 231 (105 kg)

Monday August 25 2008
CFWU 3x10

monday: (start each workout this week with the muscle snatch+ohs) feel free to work this exercise hard and heavy working up to a heavy 1+1. remember each workout this week begins with this exercise!!!
up to 65 kg - PR!

1. baski snatch: 3 reps all from high hang no straps: 60 kg/ 3x5

2. sn pp+ohs: work up to a heavy single. the idea here is to go as heavy or heavier than best snatch. 100 kg! PR

3. DL off 4 inch block 100 kg/ 5 x 5 - work lower back tightness

4. 21-15-9
Air squat
Pullups
V-ups
8:15 - palms hurt really bad during pullups for some reason.

Very good day. Some serious soreness in traps today leftover from last week.

Allen Yeh
08-25-2008, 05:31 AM
What's a baski snatch?

Leo Soubbotine
08-25-2008, 05:49 AM
It's actually Barski (a misprint on Mikesgym.org) and here's a piece from it's FAQ:


Coach B, What is a Barski CL/SN?

Damon Davis | 2005-11-28

barski cleans and or snatch are taken from the high hang position for 3 reps with no straps. each rep is completed one after the other and will tax your system so that in order to complete the set one has to really fully extend. hope this helps. coach b

Leo Soubbotine
08-26-2008, 01:15 PM
BW 228 (oddly enough since I ate a boat load of food all day).

1. Muscle Sn + OHS - max single: up to 65 kg (143) successfully.

2. Back squat
155 kg (341)/2 x 4 sets
135 kg/2
105 kg/2
That was hard. Didn't use bands or box this time.

3. Snatch pull: 82.5/3, 82.5/2, 87.5/1

4. Bench press 92.5/5 x5 sets (203) that was close, but made it.

5. 15 thrusters, 15 muscle ups with green band and 15 arch rocks. Was shot by the time I got to it. So just packed up and went to eat.

Very good day though. Happy with BS and BP!

Leo Soubbotine
08-27-2008, 09:44 AM
BW 231

1. Muscle Sn + OHS - up to 65 kg (143 lbs)

2. Barski Clean : 80 kg using no straps x 3 x 4 sets

2. rack jerks: max for the day, -10 kg x 1, -10 kg x 1 x 3
up to 120 kg (264) PR, missed 122.5 barely!
110/1, 100/1 x3

3. Chinup + 3 negatives - BW+ 25 lbs vest x4 sets.

4. 15-12-9
KB swing 24 kg
Muscle up row
DB planche 2x15

9:24

Good day. Happy with jerks!

Jacob Rowell
08-27-2008, 10:14 AM
Great job with the jerk PR! Me and jerks don't et along too well, so it's always a good feeling to lock out some big weight overhead.

Leo Soubbotine
08-28-2008, 01:16 PM
Jerks used to suck, but I did a bunch of technique work and practice on them - that helped dramatically. Now I never work them extra because the clean is lagging behind.

August 28th, Thur
BW 231

1. Muscle Sn + OHS - up to 62.5 kg

2. Front squat 105/2 x5 sets (231 lbs) - pretty easy. My skin on both shoulders and back is raw from the bar.

3. Cln deadlift + shrug - 105 kg/3+1, 110/3+1, 115/3+1

4. Push press 65 kg and chinups 5+10/5 sets
Kept the PP light - lowered the bar slowly and under control - that was hurting the shit out of the skin on my shoulders, so I didn't go too heavy. Emphasized the drive. Chins pumped up my forearms good.

5. How many rounds in 8 minutes
2 Chinups deadhang
4 Ring dips
6 V-ups.

5 rds.

Good day and I'm totally spent. Getting first signs of overtraining. This weekend we're not doing any extra curricular activities so it'll be good rest and fun.
Friday and Sunday rest days.
Saturday - going for the max sn and c&j!

Eva Claire Synkowski
08-28-2008, 05:39 PM
Good day and I'm totally spent. Getting first signs of overtraining. This weekend we're not doing any extra curricular activities so it'll be good rest and fun.
Friday and Sunday rest days.
Saturday - going for the max sn and c&j!

you do keep the volume pretty high! do you ever take full wks off? how often?

Derek Simonds
08-28-2008, 07:08 PM
You and Monique going to be able to come up to the redneck resort one day this weekend?

We will be there Friday night through Monday afternoon.

I have a meeting in San Antonio at 8 am but call me any time after 10:30.

Workouts are looking strong as shiznit.

Leo Soubbotine
08-29-2008, 03:10 AM
EC - yeah I usually take 5 days off every couple of months.
Sept 8 through 14th off right after Rips cert.

Derek - where's the redneck resort? We have this entire weekend off (except for 2 classes on Sat) which is a rare rare thing.

Derek Simonds
08-29-2008, 09:52 AM
Elite resorts in Salt Springs. Probably a little over an hour from your house. We call it the Redneck Resort, it is a recreational park where we keep our travel trailer. It is on Little Lake Ker. We plan on grilling out and spending time on the water.

Call me when you can.

Gant Grimes
08-29-2008, 01:31 PM
rack jerks: max for the day, -10 kg x 1, -10 kg x 1 x 3
up to 120 kg (264) PR, missed 122.5 barely!
110/1, 100/1 x3

Nice!

Leo Soubbotine
08-29-2008, 03:23 PM
I'm enjoying getting much stronger.

Tomorrow on the menu:
1. snatch: max for day

2. cj: max for day

3. fs: heavy single

Derek Simonds
08-30-2008, 07:31 AM
I emailed you directions and will call before I head out of town.

Leo Soubbotine
08-30-2008, 09:17 AM
It was a big PR day.
warmed up with some Muscle Snatches up to 55 kilos then:

Snatch
65 kg, 75 kg, 80 kg, 85 kg (187) warmup
90 kg (198 PR!),
92.5 kg (203 PR!)
95 kg - miss. Hi pulled it only :D A bit too ballsy

C&J
65 kg, 85 kg, 95 kg, 100 kg, 105 kg warmup
110 kg (242),
115 kg (253 PR!), asked Danny whether I should go for 117.5 or 120 :D
120 kg (264 PR!!!)
122.5 kg - missed barely - got to my shoulders but dumped forward

Total - 212.5 kg PR by 12.5 kg!

Front squat
65 kg
105 kg
125 kg
137.5 kg (302.5 PR!). Previous best was 130 kg (286)

I'm pretty happy and tired. Didn't waste too much time on FS and didn't go too heavy. Legs were cooked by then.

Leo Soubbotine
08-30-2008, 09:52 AM
I didn't know but my brother took a video - a bit dark but it's good enough to see and hear! Light weight!

http://vimeo.com/1633122

Leo Soubbotine
08-31-2008, 07:23 AM
Sunday:

Did the “You want me to do what?” WOD
75 Thrusters 75 lbs
50 KB swings 24 kg
25 Deadlift 250 lbs
50 KB swing
75 Thrusters
20:11 rx’ed. That was really bad!

Eva Claire Synkowski
08-31-2008, 03:00 PM
whoa.

congratulations on all the pr's, leo!

Allen Yeh
08-31-2008, 04:13 PM
20:11??? That might be my time if you multiplied that by 3.....

Leo Soubbotine
09-01-2008, 06:32 AM
http://www.youtube.com/watch?v=6iJsV1_UilE&feature=bz302

That's how I felt after that wod.

Today:
BW 232
CFWU 3x10

1. Muscle Sn+OHS - up to 62.5 kg
2. Snatch 77.5/1 x5 sets (170 lbs)
3. C&J 102.5/1 x5 (225)
4. FS 125/2 x3 (275)
5. Front lever negative/3 x5

Was really sore today and dragged through the workout.
Snatches were a struggle, c&j weren't hard but rather shatty - a bit all over the place just due to fatigue.
How the hell I front squatted 275 for doubles I'm still not sure but the weight kept moving albeit slow. Getting stronger after all.

Did Front lever negs instead of DAS wod - just too beat to do anything extra.
Great day though.

Set up another computer at home - have more time now to build a new website!

Leo Soubbotine
09-02-2008, 01:09 PM
Today
Bw 230
CFWU 3x10

1. Muscle sn + OHS up to 60 kg
2. Snatch 75 kg/1 x5 sets
3. C&J 95 kg/1 x5
4. Bench press 95 kg/5 x5 sets
5. 6 rounds of alternating tabata
pullups and hs hold

Derek Simonds
09-02-2008, 06:44 PM
I think I am going to do an easy version of that retarded WOD from Saturday. I am fried and can't think of anything better to do so what the hell.

Leo Soubbotine
09-03-2008, 05:58 AM
bw 233

1. Muscle Sn + OHS - up to 62.5 kg
2. Sn Push Press + OHS - up to 95 kg
3. Snatch 75 kg/1 x3
4. Rack jerk heavy single - up to 115 kg
5. Front squat: 110/3, 115/2, 120/1, 125/1, 115/1, 125/1, 127.5/1, 110/3
6. Negative "elevator" - kind of like a db curl and press/4 x4

Leo Soubbotine
09-04-2008, 06:28 AM
Rest day today and tomorrow. Sat & Sun will be Basic BB Cert with Rippetoe.
Want to rest my legs and low back some prior to that.

Derek Simonds
09-04-2008, 08:05 AM
Rest day for me as well. Under-Recoverd or Over-Trained who cares what it is called that is where I am. Any drop outs from the Cert? Is Gant coming out?

Leo Soubbotine
09-04-2008, 08:16 AM
No idea on either. HQ keeps control of the spots - I'm in the dark here.

Derek Simonds
09-04-2008, 08:24 AM
Still marked sold out on the front page. I am going to email Gant.

Leo Soubbotine
09-04-2008, 10:56 AM
I know they have a waiting list so I'm sure if someone bails - then whoever's on that list will be allowed to sign up for it before they take the sold out down.

Leo Soubbotine
09-07-2008, 03:06 PM
At Rip's cert this weekend:

Saturday:
Squat 130 kg (286) /5 x3 sets
Press 60 kg (132) /5, 62.5 (138)/4
Bench up to 95 kg/5 (209)

Sunday
Deadlift up to 160 kg/5 (352)
Power clean up to 100 kg/3 (220)

All kept moderately heavy except for PC which is a PR.
Pretty good cert. Kind of tired of the whole Burgener/Rip argument.

And it's either I'm a shitty host or the animosity in CF community is becoming more and more present.

Derek Simonds
09-07-2008, 04:35 PM
Nice lifts brother. I will call you later this week. I have always thought you were a magnificent host but we will keep it offline. :D

Allen Yeh
09-07-2008, 04:36 PM
At Rip's cert this weekend:

Saturday:
Squat 130 kg (286) /5 x3 sets
Press 60 kg (132) /5, 62.5 (138)/4
Bench up to 95 kg/5 (209)

Sunday
Deadlift up to 160 kg/5 (352)
Power clean up to 100 kg/3 (220)

All kept moderately heavy except for PC which is a PR.
Pretty good cert. Kind of tired of the whole Burgener/Rip argument.

And it's either I'm a shitty host or the animosity in CF community is becoming more and more present.

Ok, you can't say something like that and not have a little bit more?

Leo Soubbotine
09-07-2008, 05:10 PM
Allen - the thing about it is that CF is the best program of training for general population that has ever been developed. Yet from the standpoint of business side it definitely has a few gaps and they seem to be growing and it's just one of the things that you can feel the tension but no one really talks about it.
It can all be see on the cf message board, especially in threads like "Affiliates that don't use barbells" etc.

With so many people jumping on the CF wagon, especially with people that don't know what they're doing or in it just for the money - people rub and create raw spots, and now it seems it's been more and more common and such a thing as "CF community" - I'm not sure to what degree it's true anymore.

Steven Low
09-07-2008, 05:34 PM
Most people know who the good trainers are in the community though so it's all good.

But like any program as it grows bigger it's going to have growing pains. I didn't like the growing so much in terms of the message board which is why I left; it was getting too diluted and repetitive.

Leo Soubbotine
09-07-2008, 05:47 PM
Steve - "Most people know who the good trainers are in the community though so it's all good."

I don't believe it's true anymore. Those who've been around for a while - yeah I'd say that's true. But when a new person gets introduced to CF?

The message boards I'm not concerned with, rather the actual affiliates and their issues.

Derek - we'll talk brother! Thank you and congrats again on your 5x300 lbs in on set of DL

Allen Yeh
09-08-2008, 04:11 AM
Interesting.

I don't believe it's true anymore. Those who've been around for a while - yeah I'd say that's true. But when a new person gets introduced to CF?


That is the truth, new people starting up wouldn't know the difference between you and Trainer XYZ.

Leo Soubbotine
09-08-2008, 04:11 AM
Going to take a rest day today.

Started working out, did 2 singles on the FS with 115 kg which was pretty easy, then warmed up on the snatch up to 75, missed first work weight @ 82.5.

Rest days are good for you.

Derek Simonds
09-08-2008, 03:00 PM
Rest days are good for you.

A-Freaking-Men. Rest days are good. Tracy just got her license (finally) from the state of FL for massage so I got my first ever paid (Another offline discussion) massage from her last night. I needed it.

How the hell do you recover from a heavy set of DL's. I am now over 60 hours after that workout and my back is still amazingly sore. Not like I hurt it pain just crazy muscle pain.

My neighbor has progressed so well that he is ready for your great and wise tutelage. I plan on bringing him over this weekend. I am off to the gym to see how I do with squatting. I am up in Fort Wayne IN so who knows what kind of facility I will find.

Leo Soubbotine
09-08-2008, 04:59 PM
I'm not really sore today at all, rather just fatigued - my explosiveness is pretty much gone and thumbs hurt like a bitch, but soreness - none.

I always recover pretty well. Probably because I tend to always do a shit load of volume.

Leo Soubbotine
09-08-2008, 05:04 PM
Allen - missed your comment somehow.

That is the truth. If they only go to one place that says "CF" then they'll think that the rest are same.

We had a guy started today - a really cool guy, way overweight and he did a bit of CF somewhere in Seattle area (I didn't clarify which one because I didn't care). All they had him do was shoulders and situps.

His squats were horrifying. Took me about 15 mins to fix that which is quite a long time. And now he can squat just fine. Now how the fuck did the other trainer fail to teach him the most important and the most necessary move in CF is beyond me.

He's not the first one like that. And there's more and more of the trainers/affiliates like that.

That's why we're changing our name. Not to identify with that. We're keeping the affiliation though because what we do is exactly CF and not the abomination that a lot of people these days people think CF is.

That's why I started my coaching blog - to help as many people as I can with the very simple and effective concepts that any individual can grasp.

Leo Soubbotine
09-10-2008, 05:46 AM
Today

BW 230
CFWU 3x10

1. Ring support max x3 rings turned out.
2. C&J 100 kg/1 x 10 sets. Fairly easy, a bit shaky
3. Chinups kipping max x 3 sets: 20, 17, 17. Pleased. Haven't done over 10 chins for a bit.
4. Front squat 105 kg/3 x 3 sets. Easy
5. Db front raise 1 concentric+4 negatives x 4 sets with 2x25 lbs.
6. L-sit - max x3 sets

Good day. Still a bit fatigued but feeling strong.

Leo Soubbotine
09-12-2008, 06:21 AM
BW 231

CFWU 3x10

1. Balance: Shoulder stand on Rings x 3 sets
2. Snatch 75 kg/1 x10 sets (165)
3. Bench 97.5 kg/5 x3 sets (215)
4. Back squat 135 kg/5 x3 sets (297)
5. Tucked FL negative/3 x 5 sets
6. L-sit max duration x3

Good day.

Derek Simonds
09-12-2008, 06:06 PM
Major props for making the front page with the everymans gymnastics video. Real nice!

I wont be able to make it in the morning I have to get up and work out at 7:00 as I have early gymnastics duty. I will try to stop by though on the way through.

Leo Soubbotine
09-14-2008, 05:33 PM
3.5 hours of my driving grandpa style and 8 hrs or so at Busch Gardens.

Park was great - not too many people, average ride wait about 5-15 mins (longest on Sheikra as usual) and wooden coaster Gwazi is amazing. Rode it twice in a row (both times front row). The thing rattles and makes an awful lot of noise and half the time my ass was airbourne. Cool frikkin ride!

Legs are absolutely shattered. Mid back is cooked. Should be okay by tomorrow though - all that from squatting and front levers, not walking.

Eats @ the park - ribs, beef, chicken, brisket, more ribs and some more ribs (plus some grapes and strawberries). Great day!

Derek Simonds
09-15-2008, 04:19 AM
I am pretty sure that the park loses money on you and the food pass. Sounds like a great day at the park.

Leo Soubbotine
09-15-2008, 04:44 AM
Actually they eliminated the food pass. So they didn't lose anything :D

Today:
My left adductor is really sore. Did CFWU 3x10, warmed up to 95 kilo clean & jerk and stopped. Will train again on wednesday.

Leo Soubbotine
09-17-2008, 06:08 AM
Wed Sept 17th

BW 230

1. Burg warmup - c&j
2. C&J 105 kg/1 x10 sets
3. Chins kipping 3x max: 22, 18, 14
4. Deadlift 155 kg/5 x1 set

What a difference from monday! 105 x10 wasn't too bad at all. Bump to 107.5 next time.

DL felt shatty. Might switch to rack pulls for 3 doubles or something like this to work the back tightness and grip strength more.

Chins were good. Forearms were pumped up.
Jumped in the pool shortly after.
Feeling great!

Will do some Hand Balancing and Planche with DB's Negatives before lunch break.

Leo Soubbotine
09-19-2008, 05:53 AM
I. Muscle snatch - up to 50 kg/3

II. Snatch 77.5 kg/1 x10 (170 lbs)

III. Press 60 kg/5 x3 (132)

IV. Back squat 140 kg/5 x3 (308)

V. GHD situp with 45 lbs plate and BW Reverse hyper - 10 each for 3 sets

Big PR on the squats.
Snatches were pretty good.

Going to finish up with ring supports and L-sit weighted pullups negatives at 11 am.

Fired up!

Derek Simonds
09-19-2008, 06:41 AM
I told Tracy about Saturday night and she said we better have both grills fired up and ready to cook meat for you boys. :D I think she is right.

Very freaking cool on the BS!

Leo Soubbotine
09-20-2008, 10:01 AM
Thank you.
3 days a week is something completely different that I basically have never done before.

Soreness today is awesome. Mid back is really tight from all the negatives on the L-pullups.
Legs feeling okay which is surprising.

Leo Soubbotine
09-22-2008, 10:11 AM
Oh it was a good day!

I. Muscle Snatch - up to a mod heavy single - 55 kg
II. C&J 107.5 kg/1 x10 Yeah!
III. Chinups Kipping- 15, 12, 13 (back was still sore from friday and was really shot from the C&J)
IV. Front Squat 100 kg/3 x3 sets. Kept it light with good form emphasizing upright torso.
V. Crucifix 4x4 @ 2x25 lbs.

Leo Soubbotine
09-24-2008, 08:01 AM
Did something dumb today: Was pinched for time and did first 4 snatches every 75 secs. That set me up for about 4 misses on the next reps and I unloaded the bar a tad.

I. Muscle snatch + OHS - mod heavy single 57.5 kg
II. Snatch 80 kg/1 x10 - did 7, then 3 @ 70 kg (these were easy). (176 & 154)
III. Bench 100 kg/5 x3 PR! (220)
IV. Back squat 145/5 x3 PR. (319) Thought I was going to shit myself.
V. Practiced some handstands at 11 am, hs walking and did one max set of pullups (underhand grip) - 24 (which is only 1 below my pr)!

Very good day, although didn't sleep much for the last two days.

Thinking it's time to CrossFit and start just participating in WL classes.
Mon-Thursday and Saturday.

It's good for business and I want to have some silly fun!

Leo Soubbotine
09-25-2008, 07:02 AM
Thought is was going to be a long grinder, turned out to be a leg stinging little bitch

For time:
Broad jump 50 yards counting the number of jumps
Lunge that many times alternating legs, maximizing stride
Deadlift bodyweight that many reps
Box jump that many reps
Air Squat that many reps

5:21 and 20 jumps. Deadlifts at 231 (worked out in fasted state, which felt really good).

Leo Soubbotine
09-25-2008, 07:26 AM
Right after - broke 477 off the floor, got about 3 inches above my knees and stalled. Wasn't going any higher.

Did a set of 5 RDL's to right below the knee with 315 and ready to eat now!

Leo Soubbotine
09-26-2008, 01:05 PM
Rest day.

We're practicing headstands and presses to headstand at our gym today.

Did a bunch of straddle, bent leg and straight leg to headstand, straddle and bent leg press to shoulder stand on parallettes, press to handstand with the wall assistance to plyo boxes - not flexible/strong enough to do a full straddle Pr to HS but it's a whole lot better than usual.

Held freestanding handstand without moving at all for about 5-7 seconds several times. HS walking is becoming pretty easy. Obstacle time.

Leo Soubbotine
09-27-2008, 09:33 AM
BW 232

Weightlifting class with Danny Camargo, who became USAW International Coach last week after a trip to Peru with Team USA which is awesome!

Jerk warmup, then

I. Rack jerk to max single
100 kg/1, 110 kg/1, 120 kg/1, 125 kg/1 (275) PR!, 130 kg (286) PR!, 137.5 kg (302.5) miss :D

II. Clean + Jerk/ 2+1 x10 sets at 100 kg (220)

III. 1 arm Overhead squat
5L + 5R @ 16 kg x2 sets
5L + 5R @ 24 kg

IV. Chins max x3 sets: 20, 15, 15

V. Ab wheel rollouts 3x10 reps.

Very good day.

Allen Yeh
09-27-2008, 09:36 AM
130!!! Sweet!

Leo Soubbotine
09-27-2008, 01:58 PM
I'm fired up too! All those handstands are paying off big time.

My brother took a video but it's sideways so I had to flip it in the movie maker so the quality is a bit shotty.

http://www.youtube.com/watch?v=YcVOLRsiBPg

It actually looks a lot easier on vid than it felt when I had the bar in my hands. I wasn't even sure it was locked out cleanly.

George Mounce
09-27-2008, 03:03 PM
Very nice lift!

Brian Solar
09-27-2008, 05:58 PM
Congrats on the PR! I really want to visit your affiliate one day, just hard with my circumstances.

Eva Claire Synkowski
09-28-2008, 06:08 AM
wow, leo. huge PR and it did look easy! congrats!!

Derek Simonds
09-28-2008, 06:54 AM
You are the man! Very nice, very nice indeed.

Patrick Haskell
09-28-2008, 07:28 AM
Wow, Leo. You did make that look easy. Very clean lift to think you weren't sure about it. Guess you've got some pretty high standards. ;)

Steven Low
09-28-2008, 09:06 AM
Sick man. Congrats.

Leo Soubbotine
09-29-2008, 05:50 AM
Allen, George, EC, Brian, Derek, Patrick, Steven - thank you!

Brian - whenever you're ready - call me up or just post right here :D

Monday Sept 29
Fast 8 pm -> 9 am
BW 232

“Mary” solo
6 rds rx’ed, matched previous pr.

Shoulders, low back and abs are still sore from Sat.
Did 3x5 reps 1 arm db press 50 lbs after "Mary".

Good day!

Brian Solar
09-29-2008, 05:49 PM
Ya I'm planning on coming there one day to get some oly lifting help. Care if I came barefoot, don't got weightlifting shoes =p

Leo Soubbotine
09-29-2008, 06:42 PM
No barefoot during olympic lifting but regular sneakers will do.

Leo Soubbotine
09-30-2008, 07:16 PM
Tuesday:

CFWU 3x10

Front squat 10x3
20/3
60/3
90/3
110/3
125/3 (275) pr
90/3 x5 sets

BW 231

Good day

Derek Simonds
10-01-2008, 02:05 PM
You are getting just way strong. Nice job on the Front's!

Dave Van Skike
10-01-2008, 03:12 PM
Tuesday:

CFWU 3x10

Front squat 10x3
20/3
60/3
90/3
110/3
125/3 (275) pr
90/3 x5 sets

BW 231

Good day

Is that the way most poeple do 10 sets of 3? Ascending to a few tops sets then back off for another 5? I've never done it that way but it seems really smartish...nice work.

Leo Soubbotine
10-01-2008, 05:17 PM
Dave - not sure actually. But that sure as hell beats the legs up.

Derek - doing my best.

Today
BW 231

Worked out late at night with the WL class coached by Danny.

I, Snatch on the minute
70/1 x5
75/1 x5
80/ fff
70/1 x2
72.5/1
75/f
That was just plain hard. No explosiveness, a bunch of wiggling around on 75 kilos and 80's just weren't getting high at all.

II. Snatch High Pull
70 kg/3 c 5 sets

III. DB press
55's/5
65's/4 PR (best before was for a single.
65's/3
55's/7

IV. V ups - 50 reps.

Good day. Till I get into the swing of things - it'll be a bit hard to do WL after two days of CF.

Off to Texas tomorrow night.

Derek Simonds
10-02-2008, 04:17 AM
You guys travel safe and I will call you before you hit the road.

Leo Soubbotine
10-02-2008, 08:14 AM
Will do, Derek!

BW 231. Zone 20 blocks yesterday

Today
CFWU 3x10, skipped pullups and did inverted rows.
Then:

3 rounds
30 Pullups
30 Dips
15 SDHP 75 lbs

26:55
(Pullups and dips alternating back and forth - 5 sets of 6).

Leo Soubbotine
10-06-2008, 12:03 PM
Did this on Saturday right before the Nutrition Cert:

1 mile run
2 mins of
Double Unders
Thrusters
Med Ball Cleans
Row for calories

207 reps total (PR by 12).

Seminar was excellent. Just woke up and going to the gym now :D

Leo Soubbotine
10-07-2008, 07:57 AM
BW 235 Legs and arms are still sore.

15-12-9
Thrusters 2×45 lbs
Pullups & Dips 2:1 (30-24-18)

23:59 - Hard as hell, even had to break up the thrusters from the get go. Still a bit sleep deprived - mentally feeling really good, but physically wasn’t too hot.

Good day.

Leo Soubbotine
10-08-2008, 05:35 PM
7 am:

Hang power snatch 50 kg/3 x 3 sets with straps
Push press 60 kg/5 x5 sets
Chins 5x5

7 pm (under Danny's watchful eye)
I. C&J to a max triple
50/3
80/3
90/3
100/3
105/3

II. Clean hi pull
50/3; 60/3; 70/3

III. Back squat high bar
100 kg/5 x5

good day. Time to eat a cow. Split up into 2 sessions because I had enough time in the morning for some stuff and at night for more.

Leo Soubbotine
10-09-2008, 09:50 AM
BW 231.5

Did a bunch of rolls, got to handstand straight arm roll - fun! Straddle isn’t happening :D
Worked on that through a bunch of presses to hs against the wall and press to headstand plus a few freestanding handstands feet together and straddled.

Pullups
112 in 10 mins.

Derek Simonds
10-09-2008, 10:30 AM
BW 231.5

Did a bunch of rolls, got to handstand straight arm roll - fun! Straddle isn’t happening :D
Worked on that through a bunch of presses to hs against the wall and press to headstand plus a few freestanding handstands feet together and straddled.

Pullups
112 in 10 mins.

The straight arm roll to handstand is a very cool skill. The P/U's 11 a minute for 10 minutes very nice. Any particular reason for 112 or was it just to see how many you could do in 10 minutes?

Derek Simonds
10-09-2008, 02:59 PM
Dude your eyes were closed in the picture at Robb's seminar. He posted it on his blog. Can't miss you standing in the back big fellow!

Leo Soubbotine
10-09-2008, 04:03 PM
I was going for 10 /minute since the last time I did Angie it took me like 13 mins on the pullup and the best I've ever done was 100 in 7:55 @ 217 or so.

But I sped a bit up off the get go and was shooting for 120 at the end, but the blood blister stopped me from getting a couple more.

I did close my eyes in 1 pic out of about 10 taken and sure enough - it's the one posted :D

Leo Soubbotine
10-11-2008, 10:55 AM
BW 232

Snatch Warmup

I. Snatch Hi Pull + Snatch + OHS - up to a max single
40, 45, 50, 55, 60, 65, 70, 72.5, 75, 77.5, 80f

II. Power clean off blocks
40/2; 60/2; 80/2; 90/2

III. Bench press
90 kg/5 x5 sets

Finished with some chest to bar pullups.

Good day. Pretty sore and tired. Just finished my sweet potato and steak plus some grapes. Time for icecream, movie and nap.

All week went all Paleo with fairly low carb (fruits only after CF wods) rest were green veggies, red peppers, onions, mushrooms, tomatoes and some carrots.
Feel good.

Jacob Rowell
10-11-2008, 11:00 AM
Seeing your log, I really wish I had easier access to a coach - mine's about 1.5 hours away, and I only see him every couple of months. My strength in the slow lifts certainly don't reflect my numbers in the O-lifts.

Practice makes perfect they say! You're training is looking great - well rounded yet making big gains. Keep it up.

Leo Soubbotine
10-11-2008, 12:47 PM
It is a beautiful thing indeed. Gives me a break from coaching, and I can join our super cool crew and lift with them guys (apparently they like lifting with me too :D )

I'm doing my best to get more rest and we're starting to use trainers at our place so Monique and I can have a bit more time away from the gym and also work more on growing the business (currently I'm the head coach and she only does the intro sessions/first workouts and all the business end).

We also now have a media person who is starting on monday (one of our long time clients) and the plan is to shoot/stage a video 3-4 times a month. A couple of them will be smallish and one to be larger cooler video. Very exciting!

As I say - I'm very happy to be doing CF/coaching full time and love it. The only thing I want is a bit more sleep :D

Leo Soubbotine
10-13-2008, 05:57 AM
Monday
BW 234
CFWU 3x10

"Fight Gone Really Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

I. Hang Power Clean (Men use 95 lbs, Women use 65 lbs)
II. DB Thrusters (Men use 2x 30 lbs, Women use 2x 20 lbs)
III. Burpees
IV. Double Unders
V. Row (for calories)

Score - 296

That was bizarre. I was laying on the outside on concrete (it’s cooler) for several minutes and my heart wouldn’t slow down.

Fight Gone Bad is like a park walk compared to this one.

Derek Simonds
10-13-2008, 06:07 AM
That is simply retarded. My heart rate went through the roof just looking at it. Nice score by the way. I think I could score at least a 150. Maybe.....

Leo Soubbotine
10-14-2008, 09:48 AM
I think I'm still sweating.

Beat up today
BW 233

CFWU 3x10 (press 2x45 lbs for 3x10)

Muscle sn + Sn Balance up to 55 kg

Snatch
40/3
50/2
60/2
70/2
75/1
80/f
70/1
70/1

Legs were throbbing a bit already at 40 kilos. Hardest snatches I've ever done.

Then
Max rounds in 10 mins of
5 L pullups
5 Clapping pushups
5 V-ups

5 rounds. Took it pretty easy.

Going to the welder next week welding me up some dip bars 10 feet long.

Leo Soubbotine
10-14-2008, 10:25 AM
Launched our new site. Will be adding some stuff to it over time. Very happy with the new host and quality of software.

Leo Soubbotine
10-15-2008, 06:13 AM
BW 236
AM

Power snatch (with straps) - was supposed to do 55kg /3 x3 but did
60 kg/3 x3

Push press 65/5 x5

some pullups.

will do WL class tonight.

Derek Simonds
10-15-2008, 06:20 AM
Do the straps make a difference in the way your hands feel? Right now my hands are toasted with all the BJJ training and the lifting I am doing. I can't even make a fist without them hurting.

Leo Soubbotine
10-15-2008, 08:27 AM
Saves my thumbs. They do help and in the snatch - don't interfere with the lift much at all.

Helps since I'll be snatching/cleaning again tonight

I got your email re: strongman - where do those guys train? Lakeland?

Derek Simonds
10-15-2008, 08:34 AM
Don't know I expect he will email or I can email him back.

I think I want to get some straps for DL'ing over the next couple of weeks to save my hands as much as possible.

Leo Soubbotine
10-15-2008, 05:28 PM
Wednesday
@ 3 PM

Power Snatch + 3 ohs
up to 70 kg

Power Clean + 3 fs
up to 100 kg

Back squat hi bar
110 kg/5 x5 sets

Pretty good day.

Set a PR - 12' handstand walk. Shooting for 20'

Leo Soubbotine
10-16-2008, 09:17 AM
BW 234.

Three rounds for time:
Rope Climb, 1 ascent
Handstand Pushup, 5 reps
DB Split Clean & Split Jerk, 10 reps total (alternating legs) 2x45 lbs
Pull-ups, 20 reps
GHD situps, 25 reps

28:49 rx'ed

Almost skipped today, had to workout almost at noon which is my least favorite time to do workouts.

Good day, I'm beat. Rest day as always on Fri.

Leo Soubbotine
10-18-2008, 08:20 AM
Saturday
BW 236

I Snatch Pull + Squat Snatch - up to a max single
40 kg, 50, 60, 65, 70, 75, 77.5, 80

II. Clean Pull + Clean + Jerk - up to a max single

60 kg, 80 kg, 95 kg, 105 kg, 112.5 kg, 117.5f

III. Push Press - max reps in 60 seconds with 80 kg - 10 reps

IV. Deadlift - max reps in 60 seconds with 150 kg - 14 reps.

V. 50 deadhang pullups spread out in several sets.

Leo Soubbotine
10-20-2008, 04:28 AM
Today
CFWU 3x10 skipping pressing

WOD:
5 rounds for time
Squat clean 5 reps @ 70 kg (154 lbs)
Pushups 25 reps

11:43 rx'ed.

Was shooting for 15 mins, so this is good!

Leo Soubbotine
10-22-2008, 06:16 PM
BW 233
AM:
Hang power snatch with straps
62.5 kg/3 x3 sets - quite challenging, since I forgot my workout shorts at home and the ones I had were far from best for working out.

Push press
70 kg/5 x5 sets - way easy.

PM: WL class
1. H. Snatch + Snatch - up to 75 kg
2. H. Clean + Clean + Jerk - up to 110 kg, missed 117.5
3. Back squat 120 kg/5 x5
4. DB press 50/8 x 3 sets
5. Chins - 15, 10 chest to bar, 10 ctb. (PR on Chest to bar pullups!)

Beat up!

Leo Soubbotine
10-23-2008, 03:56 PM
Today: BW 233 (in the pm)

Run 800 meters
Pull-ups 50 reps
GHD Sit-ups 50 reps
Run 400 meters
Pullups 25 reps
GHD Sit-ups 25 reps

14:33 rx'ed.

This has been a killer week. Pull-ups are shot after yesterday, was happy with my run - finished first two laps in 3 mins even.

Thanks to Paul, who was pushing me, without him hauling ass in front of me - I'd finish a minute or two slower!

Leo Soubbotine
10-24-2008, 09:53 AM
Build 2 pull boxes today - wanted them for a while, but didn't have time:

http://farm4.static.flickr.com/3001/2969831374_20b11a71a2.jpg?v=0

http://farm4.static.flickr.com/3008/2969831384_0853af7f29.jpg?v=0

http://farm4.static.flickr.com/3074/2969831400_73e4ffb75c.jpg?v=0

dropped a few 90 kilo power cleans and 160 kilo deadlifts on them - so far so good.

Plan on building 3 more sets of them, should be fun to do some snatches/cleans from higher positions! They're stackable.

Once I make them all, going to glue it together for extra bulletproof-ness and paint it black.

Derek Simonds
10-24-2008, 11:07 AM
Those are freaking fantastic!

Allen Yeh
10-24-2008, 11:49 AM
Nice boxes! Why not black with red corners? I think done correctly that would look awesome, although more time consuming.

Leo Soubbotine
10-24-2008, 04:40 PM
Once I finish - I'll post up the photos.

Really sore today everywhere. Great week. Had some steak, sausage, bacon and a bottle of Guinness and now eating some ice cream, ready to watch a comedy.

Great day!

Leo Soubbotine
10-26-2008, 12:52 PM
Posted yesterday in Red Corner:

Was still really sore today even with the help of some Bryers goodness last night.

At BGI Fitness North in Jupiter we did
5 rounds for time
7 squat cleans 135 lbs
14 pullups
50 double unders

18 plus change. My abs were cramping on double unders and that had to be the worst part of the wod.

Good trip, good folks and good vibe!

Started snatching and c&j with Monique, Lori, Stephan, Paul (Stephan's buddy) while the rest were doing team workout and after about 10-15 mins of dropping 150 lbs + snatches and ladies dropping their clean & jerks - lady from next door came in and started blowing up and steaming about the noise and vibration. Umpf - she was fired up.

Good thing I didn't get to clean and jerks! She'd hop up every time I'd drop that thing (and good thing for me - because I'm probably going to be too sore anyways and heavy cleans/pulls would've sent me over the top!)

stephan marcella
10-26-2008, 04:42 PM
Leo - It was great hanging out and training with you and Monique and the rest of the group yesterday. Thanks for your input on the o-lifts and helping Paul. Hope to train with you again soon!

Leo Soubbotine
10-27-2008, 04:40 AM
It was a great time! Looking forward to meet up again!

Today
BW 238 - good weekend!

Heavy Fran
13:06 rx'ed.

Wanted to choke the genius who wrote it on the board!
Happy though that it's under 15 mins.
Thrusters were pretty easy, pull-ups - not so much.

then did
Bench press 100 kg/3 x3 sets

Good day.

Brian Solar
10-28-2008, 06:46 PM
Leo, I heard you are hosting a hopper challenge, is this true? Not that I would want to compete...

Leo Soubbotine
10-29-2008, 03:44 AM
It's true.

http://www.crossfitevolution.com/dec-14-winter-challenge/

Dan Heaney
10-29-2008, 05:14 AM
It's true.

http://www.crossfitevolution.com/dec-14-winter-challenge/

I would own that if I were in FL :eek:

Leo Soubbotine
10-29-2008, 06:34 AM
Gotta be in it to win it :D

Today:
BW 231.5

Cold freaking morning.
Had to wear my sweater in between sets. Still a bit fatigued from "Heavy Fran"
Need to order some knee sleeves.

1. Muscle Snatch
up to 60/1

2. Snatch
75/1 x5 sets
77.5/1
80/f

3. C&J
100/1 x5
102.5/1
105/miss

4. Push Press
75/5 x5

5. Back squat hi bar
130/5 x5

Finished off with some pullups and db snatches.

Happy with everything considering that the weight is coming down.

Leo Soubbotine
11-01-2008, 08:29 AM
Thursday - 17 rds of Cindy.

Saturday

I. Snatch -> heavy double, then 80%/1 x3
40, 50, 60, 70, 75, 80
65/1 x3

II. C&J -> heavy double,
60, 80, 95, 105, 112.5 Yeah!

III. DB press 1 arm 60 lbs - 12L & 12R in 1 min each.
IV. Deadlift 160 kg x10 reps in 1 min. Heavy
V. Rollouts with 25 lbs vest/5 x3 sets, +10 reps BW

Good day!

Derek Simonds
11-01-2008, 02:10 PM
Well brother it looks like I will be hanging with the Red Corner team the weekend of December 13 / 14. Can Jr attend the seminar and the comp? He has been wanting to lift with Coach Danny again.

I am officially taking a modified rest week from now through next week then I am going on a full out mass gain / strength cycle. Should be interesting to see what I can put on. I am going for 10 LB's in 30 days. That would put me right at 205. Timing is perfect with your challenge as well.

Dan Heaney
11-01-2008, 03:30 PM
Thursday - 17 rds of Cindy.

Saturday

I. Snatch -> heavy double, then 80%/1 x3
40, 50, 60, 70, 75, 80
65/1 x3

II. C&J -> heavy double,
60, 80, 95, 105, 112.5 Yeah!

III. DB press 1 arm 60 lbs - 12L & 12R in 1 min each.
IV. Deadlift 160 kg x10 reps in 1 min. Heavy
V. Rollouts with 25 lbs vest/5 x3 sets, +10 reps BW

Good day!

Nice work Leo! My C&J is coming back quickly but my snatch has been hit or miss. I think I need to work on my shoulder mobility.

Brian Solar
11-01-2008, 03:37 PM
Leo, ever since I came back from CF Evolution I have been practicing the snatch. I am finally up to 135#!

Leo Soubbotine
11-01-2008, 05:45 PM
Congrats, Brian!

Dan - thanks brother.

Derek - that's awesome! How about - you wouldn't be allowed to attend without the Jr Alter ego! :D Seriously though - bring him and he'll be lifting side by side with you in his own Mini Bad Ass division :D

On the other note - I was thinking of giving this workout a try - what do you guys think?
http://www.youtube.com/watch?v=TXj0Z-oUdGY

It's almost as funny as FailBlog.

Leo Soubbotine
11-03-2008, 09:46 AM
"300"
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24" box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 35# +
25x Pull-up

16:29 rx'ed. not pr but holy batman I was still sore (abs, arms and legs) and worst of all - forearms. Had a hard time gripping the pullup bar and barbell.
Not sure why.

I'm smoked! Good way to start the day!

Leo Soubbotine
11-04-2008, 06:14 AM
CFWU x1

Press
60/3
65/2 - barely missed 3
60/3
60/3
65/3 PR (143 lbs)

Then did 3 rounds to finish
1 rope climb
10 ring push-ups.

Finished everything off with a Tabata:
Frog stand and DB press 2 handstand. Awesome!

Good day.

Leo Soubbotine
11-05-2008, 06:37 AM
BW 234. Proceeding to Zone pretty well. Averaging 21/10/54 a day.
Feeling pretty good. Not a drop of caffeine in my veins for over a week. Pretty cool!

Today:
I. Hang snatch - heavy 2
40/2; 50/2; 60/2; 65/2; 70/2; 75/2; 80/f - not enough pull under, but really close. 75's were pretty easy.

II. Snatch Pull 97.5/3 x3 sets with straps

III. Hang Clean + Jerk - heavy 1
40/3; 60/1; 80/1; 90/1; 100/1; 105/f. Was getting cooked by then.

IV. Clean Pull 125/3 x3 sets with straps

V. Back Squat 135/5 x3 sets (didn't go 5x5 because of the pulls)

VI. Push Press 77.5/5 x5 sets - thought it was going to be much harder because of the presses yesterday but it went just fine.

Steak time!

Brian Solar
11-05-2008, 12:54 PM
Leo would you recommend taking a 6 week weightlifting course directed by Danny Camargo at Altamonte Weightlifting(http://www.altamonteweightlifting.com/)? I am seeking to become proficient in the Olympic lifts and I see that Danny also coaches the Olympic lifts at CF evolution.

Leo Soubbotine
11-06-2008, 05:54 AM
I heard Danny talk a while back about those fitness classes, but I'm not sure that they mostly weightlift there, give him a call and ask.

Otherways - come in to CF Evolution and learn.

Leo Soubbotine
11-06-2008, 08:10 AM
10-9-8-7-6-5-4-3-2-1 reps of
L-pullups
1-2-3-4-5-6-7-8-9-10 reps of
Handstand Pushups

BW 231.5. Good

Subbed Tuck L-sit pullups and did them throat to bar and 2x60 lbs strict shoulder presses (instead of kipping through all the HSPU).

Time - between 25 and 30 minutes. Monique took my stopwatch off the wall for the private session. Whoops.

Ordered me some bicycle wheels! Very excited.

http://bikeisland.com/images/0923010.JPG The first ones on the left. Going to be riding 52/16 now instead of current 52/17. Some serious leg training. Time for Clermont Hills!

Dave Coughlin
11-07-2008, 09:21 AM
Hey Leo, are you guys planning on doing anything with Z Buttar again? I was a serious tri-guy, until I saw the 300 Challenge on his site earlier this year. That got me digging into your place, and then the main site....now I regularly engage with Enduros on LSD training vs CFE, as a full-fledged Kool_aid drinking CFer. So thanks:)

What kind of bike are you putting those sweet wheels on? Hopefully, I'll see you in December....damn Longwood location

Leo Soubbotine
11-07-2008, 12:05 PM
Dave,

Funny you ask that.
We just talked with Z two days ago and here's the result:

"2nd Annual 300 Challenge on 3/21/09"

Haven't had a chance to post it up yet on our site.
Cool deal with the Koolaid drinking :D

Re:bike - I have a 80's trek. Here's a pic of Sean riding it:
http://www.crossfitevolution.com/picture/dscf5234.jpg?pictureId=1532270

One of our girls ordered herself this one last night:
http://www.bikesdirect.com/products/mercier/images/ktp_600.jpg

Leo Soubbotine
11-08-2008, 09:14 AM
BW 230 yeah! No cheat meal last night -> not as bad ass of a lifting day though :D

Snatch
up to 85 kg (187), missed 90 (198)

C&J
up to 110 kg (242), missed 115 (253)

FS
up to 132.5 (291)

Good day!

Derek Simonds
11-08-2008, 03:44 PM
Dude you got to eat more. You were looking famished when I saw you on Wednesday. :D I will call you tomorrow I just got a new bad ass grill maybe you and Mo can come over and we can sear some flesh!

Leo Soubbotine
11-08-2008, 04:59 PM
Long day. I'm actually feeling a bunch better - I've been caffeine free for the first time for the last 2 weeks in the last 2 years. I like it a bunch better!

The steak idea sounds pretty darn good too! Do you have anywhere in Deland where we can bike ride for an hour maybe? Would be cool to spin the wheels for a bit :D

Leo Soubbotine
11-10-2008, 06:06 AM
BW 234.

Still recovering from Saturday - feeling good, but a bit slower than usual.
CFWU 3x10

Squat clean
60/1; 70/1; 80/1; 90/1; 100/1; 110/miss; 105/miss Whoops. Too slow

Finished with power cleans:
80/2; 85/2; 90/2.

Good day.

Allen Yeh
11-10-2008, 06:17 AM
Leo,

Thanks for having us over the other day. Fun times.

Leo Soubbotine
11-11-2008, 05:05 PM
BW 232

Didn't do the actual wod - which was
Press 5x1
Push Press 5x3
Push Jerk 5x5

but pressed anywhere from 40 to 65 kilos a bunch of time throughout the day, plus pressed 70 and 75 kg - which is a PR! and missed 77.5

Push pressed 92.5 (203 lbs) x3 pretty easy - that's a PR too!

Leo Soubbotine
11-12-2008, 05:52 AM
Allen - forgot to reply - it was cool to have you and the Mini Hulk here! Hope to see you guys sometime in the future! Congrats on the PR.


Andrew did his first "Angie" in 27:48 rx'ed! Sweet

And he broke 200 lbs mark this Monday. That's up from 174 lbs when he started.

Today
BW 231 (-1)

Snatch complex 60 kg/8 sets
Clean complex 80 kg/8.

Kept it light and fast. Feeling good. Waiting to pickup the wheelset.

Leo Soubbotine
11-14-2008, 04:45 AM
bw 228.5

"Angie"
21:59 rx'ed. Can't squat fast for the life of me (or lack of practice, since I mostly squat for low reps). Best ever time is 20:42 so this is pretty good.

No rips. Weekend ready!

And my bike is put together with new wheelset (going to get new tires this weekend since the old school ones are just too old).

http://www.crossfitevolution.com/picture/dscf1167.jpg?pictureId=1609760

Leo Soubbotine
11-17-2008, 04:44 AM
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
10 Thruster, 65 lbs

12 rds rx'ed. PR by 1 round.

Couldn't breathe at all. That feeling of compression of the chest that only comes when it's cold. Good workout.

Found a really cool park in Winter springs (about 4-5 miles away from the gym) that's really nice, and has a good looking bike trail. May be going for a ride this weekend!

Derek Simonds
11-17-2008, 06:36 AM
Nice workout.

As always Leo you and Monique are great hosts. The get together Saturday night was great. Sad to see Coture lose but always good to hang with you guys.

Leo Soubbotine
11-19-2008, 06:28 AM
Thank you!

Today.
Freaking cold this morning.

Deadlift
377x1
421x1
465x1 (matched pr)
493x0 - broke it a couple inches off the floor, no dice.
421x1
421x1
421x1

Finished off with
Power snatch 60 kg/2 x8 sets.

Might do shoulder presses and pull-ups tonight to make up for Lynne.

Leo Soubbotine
11-19-2008, 04:41 PM
Rowed 500 m tonight in 1:23.1 which is a PR by 1.1 sec.

Haven't rowed a fast 500 in over 4-5 months. Averaged 1:17 split for the first 250 meters, then dropped off to 1:29-1:31 (gassed hard). Lack of practice.

1:23.1 would've got me 2nd or 3rd place last year at the Erg Rowing Championship in Melbourne.
There's another one coming up and Lori and I thought of beating the local rowing club in 500 and 2k races, since they're training for 2k's by doing 10k's and the coach trained with us a few times yet haven't seen the light yet (she's fairly young and stubborn).

Pretty exciting actually.

Allen Yeh
11-19-2008, 05:42 PM
Nice time!

Leo Soubbotine
11-20-2008, 04:49 PM
Thank you! I was huffing and puffing right after.

Today
Rest day. Getting ready to move this weekend into the house.
Can't wait to ride the freaking bike but it seems like there's too many things on the plate. Good thing holidays are coming. I'll probably ride all Thanksgiving morning!

Did about 10 muscle ups tonight from a full lockout, kipping.
Tomorrow going to do a combo of 60 jumping muscle ups and 60 false grip deadhang pullups for time. Should be fun.

Derek Simonds
11-20-2008, 06:10 PM
The workout you have planned for tomorrow is crazy.

Secondly do you need a trailer or any help with moving?

Thirdly my whole family mom, Tracy, Jr and I are all running a 5 K Thanksgiving morning. A) Do you want to run the 5 K? B) Do you and Monique (and your brother) want to come over for Thanksgiving dinner. I am smoking a 24 LB Turkey! Tracy my mom and grandmother have promised to make enough CHO rich food to put me in a coma for a week.

Fourthly lets ride next weekend for sure.

Leo Soubbotine
11-20-2008, 06:18 PM
Me -> nuts!

If you have nothing better to do or want to hang out/do functional real world training aka moving shit this sunday - then if you can get the trailer - that would be awesome! Otherways we were going to rent a Uhaul.

What time is the 5k? Monique wouldn't join it under a point of a gun - she despises running! But I'd join you if it's early enough (unless Monique will tell me that it's no go :D )

We'll be having our folks over all day - Monique's mom and peeps from our gym so although that sounds awesome I'll have to pass for the afternoon activities. Plus we'll be hanging that weekend anyways for the Welding Party! :D Very excited.

Your workout this morning looked good! You're doing your cleans a bit too slow and not aggressive enough (might be due to early cold mornings) - speed it up and rage up a bit and you'll be doing 175 instead of 145 ;)

Leo Soubbotine
11-21-2008, 06:19 AM
Today
BW 231.5

Thought of almost skipping this wod, my back is pretty sore and didn't want to rip since that would screw me over while moving this weekend!

Regardless, used Anthony Bainbridge's idea to do 1 muscle up on the minute for 30 mins and Voila!

29:14 rx'ed. Full lockouts too, no bent arm pulling :D
PR by infinity.

Tried that concept yesterday night when I did 7 or 8 muscle ups on the minute.

Very cool!

Derek Simonds
11-21-2008, 07:59 AM
The race is starts at 7:30 so you would easily be out of there by 8:30 after catching a little grub.

http://www.abooma.com/EventManager/GetEventDetail.do?timerId=68&eventId=4373

I have a 8 X 10 open trailer that you can pull behind the burb if you need. Unfortunately we have a shed getting delivered up to the trailer so we have to be up there on Sunday. I will double check the timing and see if I can get over to help you.

I will rage up on the cleans next week. I promise. I have been dicking around just adding 10 LB's as I go. So lots of enthusiasm next week!

Leo Soubbotine
11-21-2008, 09:30 AM
Do you have a hitch I can borrow or whatever you call that thing to connect the trailer to the truck with that ball?

I'll be tomorrow in DeLand watching the SkyDiving Championships - want to come? It's an all day gig. I have links here:
http://www.crossfitevolution.com/redcorner/

Derek Simonds
11-21-2008, 10:43 AM
We will definitely come out for a little while. It's only a couple of miles from our house. I am lifting in the morning then just odds and ends. Call me when you are heading up and we will meet you.

Yes I have a hitch and ball that you can slide right into the receiver on your burb. I will bring it with me and you can just pick up the trailer on your way out.

Leo Soubbotine
11-21-2008, 11:05 AM
Very cool! Appreciate it. And if you want - I can put all the metal that I have at our gym after I'm done moving - so this way if you want to design and do the calculations for Yoke walk and whatever other odds and ends. I'll help unload too.

Leo Soubbotine
11-22-2008, 10:10 AM
I. Power snatch on the minute
60 kg/1 x5 sets
65 kg/1 x5 sets
67.5 kg/1 x5 sets
70/1
72.5/1
75/1 squat snatch
77.5/1 squat snatch
80/f - missed backwards, had plenty of power.

10 mins rest

II. Power clean + Push Press on the minute
80/1 x5 sets
85/1 x5 sets
87.5/1 x5 sets
90/1
92.5/1
95/1
97.5/1 - split jerked after a missed PP
100/miss

III. Pullups/20 x1 set

Good day. Time to move this weekend.

Leo Soubbotine
11-26-2008, 05:55 AM
Cold this morning. Didn't workout since Saturday due to moving and super important stuff on Monday.

I. PSn. on the minute
62.5/1 x5
67.5/1 x5
70/1 x5

II. PCln + Push Press
82.5/1 x5
87.5/1 x5
90/1 x5
92.5/1

III. Pull-ups/20 x1 set

Pretty good day before Thanksgiving.
Can't get enough of the grilled steak/pork/chicken/sausage since the move. It just flat out is awesome!

Leo Soubbotine
11-28-2008, 05:09 AM
"Filthy Fifty"
28:52 rx'ed. PR by 8+ mins.

Perfect wod after Thanksgiving.

Yesterday rode my bike for about 1.5 hrs in the morning before eating. Some nice places to ride and do park wods around where we live now. Very cool!

Leo Soubbotine
11-29-2008, 06:45 AM
"Grace"
2:27 rx'ed.

Not too bad. The stopwatch messed up on the first run and I did 15 reps, asked Chris for time and it was nothing.
Rested about 5 mins and had a second run. My quads are burning.

PR by 32 seconds.

I'll post a video probably on Monday, since I won't have time till then to upload/copy it.

Chris H Laing
11-29-2008, 08:01 AM
2:27 rx'ed.



Was that on fran??

Leo Soubbotine
11-29-2008, 08:43 AM
Nah, forgot to copy a line. It's Grace. I can't wait to do fran again though. Sub 4 for me is the goal and I'm at 4:01 :D

Chris H Laing
11-29-2008, 09:22 AM
Wow you crush both of them.

Dave Coughlin
12-02-2008, 02:15 PM
Damn Leo-Killer Grace time.

You guys still putting on the Hopper Challenge in a couple weeks? Looking forward to making the trip from O-town...

Gant Grimes
12-02-2008, 02:27 PM
Damn good work!

Leo Soubbotine
12-02-2008, 02:57 PM
Yesterday:
@ 5 pm
"Helen"
8:19 rx'ed. PR by 29 sec.

2nd wod for the day after a bunch of biking my fixed gear, sled pushing, jumping and decline pushups in the morning. It was one of the best mornings in my life!
Helen was a surprise, since I was hoping for sub-10 at best and ended up with a big PR and all sets unbroken. There's a story to that workout too.

"4 Hour Work Week" is an excellent book and I'm really looking forward for my next 4 hour workday on Thursday! Yeah!

Today:

Push jerk - heavy single
up to 110 kg (242), decided to go ballsy and missed 120 kg. Did a couple split jerks after that with 80 and 100 kg easy.


Dave,

We cancelled it since we really had no time to market/promote it due to many reasons. Look forward to the "300 Challenge". That one will be crowded!

Gant,
Thank you brother! Derek said you might be in the area sometime soon? I have 1.75L of Russian national drink at home and all the necessary pain equipment in the gym!

Leo Soubbotine
12-04-2008, 01:11 PM
This morning:
In park Numero Uno - did 3 rounds of
7 Pullups
7 Burpees
7 Bar dips (single bar)
7 Body curls (kind of like a knees to elbows but on a decline bench - they have it at the park, kind of neat!)
6:10

rode my bike a bit more, got to the baseball/soccer/football fields and did some handstand pushups, pushed sled around and finished with a few more hspu.
Rode for another hour or more.

Made it all the way from Winter springs to Oviedo and back. Nice morning.

Might do "Jackie" with 5 or 6 pm class.

Leo Soubbotine
12-04-2008, 01:38 PM
This morning:
In park Numero Uno - did 3 rounds of
7 Pullups
7 Burpees
7 Bar dips (single bar)
7 Body curls (kind of like a knees to elbows but on a decline bench - they have it at the park, kind of neat!)
6:10

rode my bike a bit more, got to the baseball/soccer/football fields and did some handstand pushups, pushed sled around and finished with a few more hspu.
Rode for another hour or more.

Made it all the way from Winter springs to Oviedo and back. Nice morning.

Might do "Jackie" with 5 or 6 pm class.

Leo Soubbotine
12-05-2008, 05:42 AM
Didn't do Jackie and didn't workout this morning either :D My previous best on the board was 8:29 which got shot down to shit by Andrew (6:59!) and John (8:18). Bad ass efforts!

Going to buy some bike stuff this lunch break and I think they have Sirloin Steak on huge sale at Albertsons, so going to pick up 20-25 lbs of it!

And today or tomorrow I'm buying a smoker.

Leo Soubbotine
12-05-2008, 01:00 PM
5-4-3-2-1 reps of
Tire Flip 550 lbs
Muscle Up

17:19 rx'ed with tire flips. Ripped up my right palm a bit and bruised both biceps with the tire, so I have this cool "Bum" look now.

Missed a few muscle ups - feeling yesterday.

Bought me new tires, water bottle, tubes, pump and Monique got a new Specialized seat, new hybrid tires for her mtn bike, arm warmers and gloves.
Going to put it all on tonight.

New pedals with cages are already on.

And finally got "The Fountain Head". Wanted to read it for a while

Leo Soubbotine
12-08-2008, 03:46 PM
Biking yesterday for a couple hours and some group OHS with the bikes.
Will post photos later

Today:
45 inch box jump. Stopped for my shorts aren't too stretchy and face planting wasn't a good option.

21-15-9
OHS 95 lbs
Pull-ups
3:52 rx'ed

Legs are a bit tired after biking

Derek Simonds
12-09-2008, 05:20 AM
3:52 is fast!

Is Coach Danny's seminar still on for Saturday?

Leo Soubbotine
12-09-2008, 04:40 PM
"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

24:39 rx'ed. That was pretty hard. Very excited about the upcoming soreness!

Leo Soubbotine
12-10-2008, 05:03 AM
Soreness is creeping up. Woke up almost normal, yet now my quads, abs and entire back are getting sore, plus palms of the hands hurt pretty good.

C&J - up to 100 kg, missed 102.5, then
90/1
80/1 x3 sets

Pull-ups
22

Row 50 calories for time.
1:47

I liked this workout.

Leo Soubbotine
12-12-2008, 03:02 PM
"Death By Pull-up
16 rounds rx'ed. PR by 3 rds. 136 pull-ups total.

Moving one of my cages from the gym to the garage and starting a home gym.
Going to have tuesdays and thursdays completely off now.
So I only have to work
Mon-Wed-Fri and 2 hrs on saturday.

Very excited!

Leo Soubbotine
12-13-2008, 08:10 AM
Snatch
82.5 kg (182) missed 85
72.5/1
62.5/1 x3 sets

Snatch pull
92.5 kg (203)/3 x3 sets

Front squat
80/5
90/5
100/5 (220)

HSPU to plates 3x10

Good day. Looking forward to Busch Gardens tomorrow!

Leo Soubbotine
12-14-2008, 04:13 AM
Finished reading "Fountainhead". Excellent book.

Yesterday - about 1 to 1.5 hrs of basketball with my brother. Still can dunk. Good. Haven't played for well over a year.

8 pm - ran and did some l sits at the park and ran back home.

CF Evolution is featured on CF.com again! (http://www.crossfit.com/mt-archive2/004364.html)

Heading off to Busch Gardens in a few minutes.

Leo Soubbotine
12-15-2008, 04:40 AM
Five rounds for time of
Squat clean 5 reps 85 kg (187 lbs)
Ring Push-ups 15 reps
9:40 rx'ed.

Still sore from the triple workout on Saturday and a whole day at Busch Gardens. Feeling good though. The workout was just what I needed.

Leo Soubbotine
12-16-2008, 07:41 AM
First garage training session.

Power snatch (1,2,3 reps) x 3 times
60 kg

Chin-ups (1-3)x3
BW

Snatch Pull 3x3
80 kg

Bench press (1-3)x3
205 lbs

Back Squat (1-3)x3
225 lbs

Ab wheel rollout 15 reps
+10 lbs in backpack.

Good workout, hard to do snatches when it's muggy outside and I forgot to grab some chalk.
Going for a bike ride and some hill sprints later today.

Allen Yeh
12-16-2008, 11:03 AM
Looking good on the CF main page.

Isn't it muggy 90% of the time in FL?

Leo Soubbotine
12-16-2008, 01:25 PM
Yeah, so I usually consider it normal.

This morning though it was foggy so you could barely see the house across the street - now that's muggy!

Leo Soubbotine
12-17-2008, 06:56 AM
Worked out in fasted state. Felt a bit lightheaded during the snatches.

Snatch
75 kg/1
77.5/1
80/fff
70/1
70/1

Snatching Bear
40 kg
50 kg
60 kg
65 - missed on second HPSn.

Then finished up with
3 rounds for time
5 calories on Airdyne
5 Burpees
1 Rope Climb 15'
3:42. Rope climbing sucked in Lo rise Chucks and shorts.

Good day!

Leo Soubbotine
12-18-2008, 01:00 PM
1. Power Clean (1,2,3 reps) x 3 times
80 kg

2. Tucked L pull-up pronated (1,2,3 reps) x 3 times
BW

3. Clean Pull 3x3 @ 100 kg

4. Front Squat (1,2,3 reps) x 3 times
205 lbs

5. HSPU (1,2,3 reps) x 3 times
-> books on parallettes

6. Dips bw x10

Having another day off. Actually a very productive day. Going to go read more of "4 hour Work week" followed by "Dune".

Leo Soubbotine
12-18-2008, 05:17 PM
Ran for a bit: jogged, sprinted hard and walked intermittently. About 1 hr.

Listen to Tony Robbins "How To Read A Person Like A Book".

Finished "4 hour work week"

Continuing to read "Dune"

Leo Soubbotine
12-19-2008, 04:49 AM
BW 230 (Paleo is kick ass!)

4 rounds
5 Muscle Ups (full extension)
10 Hang Power Cleans 135 lbs

14:05 rx'ed. Very pleased, was hoping for sub-20 since I did a bunch of pull-ups yesterday.

Leo Soubbotine
12-22-2008, 04:03 AM
Saturday - Team WOD in the park
Run - appx 200 m
50 Med Ball Cleans
Run
50 Burpees
Run
50 KB swing
Run
Took me and Kristin about 11 mins

Today (Monday Dec 22)

"Fran"
3:39 rx'ed. PR by 22 sec from 4:01

Legs were sore (probably from the Christmas WOD) and thrusters were really slow especially rounds of 15 and 9. First round - finished in 1:03. Next time - sub-3!

Leo Soubbotine
12-24-2008, 05:45 AM
Yesterday
Garage Training (ladders 1->3 x3 unless mentioned)
1. Power snatch 62.5
2. Chinup DH + 5 lbs
3. Snatch pull 82.5 /3 x3 sets
4. Back squat 230 lbs
5. HSPU on parallettes to books
6. Ab wheel rollouts + 15 lbs x15 reps

Today (Christmas Eve)

"A little Pre-Holiday Mix"

Run 800 meters
30 Split Jerks 70 kg (154 lbs)
50 Pull-ups
70 Sit-ups
90 Squats
Run 400 meters

For time.

19:10 rx'ed

Me so sore!

Dave Coughlin
12-24-2008, 07:01 AM
Hey Leo, have you heard any whispers of a Southeast CF Games qualifier event? Maybe back at Harbor City CF, perhaps? I'm sure you'll kick some a$$ there, regardless.

Looking forward to coming down to your place for the 300 Challenge in a few months, I'm trying to start recruiting some guys from the firehouse to do it also.

Been riding much? Anyone from CF Evo doing Z's Wildman tri in March?

Keep up the great stuff, and Happy Holidays....

dc

Leo Soubbotine
12-24-2008, 11:06 AM
Haven't heard about the qualifiers yet, but I'd guess it'll be @ Harbor City or BGI in Palm Beach.
Will bring a crew with me - quite a few guys want to try it out.

There'll be also an Iron Knight competition by UFC ROTC @ the end of January, I'll have the details on the website next week probably.

Riding 1-2 days a week, think I need a new bottom bracket - current one is making some noise, plus the holidays make it a bit rougher - balancing out a few things.

Looking forward to starting tumbling and rock climbing in New Years on Tue/Thur and possibly Friday.

See you at the "300" battle! :D

Derek Simonds
12-24-2008, 12:25 PM
Yeah I will come watch. My met-con is a little on the spotty side right now. I thought I was going to die earlier today working out with Tracy.

See you tomorrow Leo. Tell Monique we said Merry Christmas and have a great time at dinner tonight.

Leo Soubbotine
12-26-2008, 06:12 AM
Christmas Day Workout:
Power clean 185 lbs/(1-3)x3 sets (18 reps total)
L-pullup tucked/(1-3)x3 sets
Front squat 210 lbs//(1-3)x3 sets

Clean pull 235 lbs/3 x3
Bench press /(1-3)x3 sets (closer grip than usual)

DId at Derek's place in DeLand in the morning and he has all plates in lbs, so adjusted the weights up a bit. Bench press was a few inches narrower than I'm used to but it wasn't as hard as I anticipated even with soreness.

Good day.

Shot out of Derek Jr.'s Indian and Compound bows for about an hour afterwards in a backyard - fun!

Today:
15-12-9 reps of
KB snatch 24 kilos, each
Pull-ups chest to bar
9:31 rx'ed.

Really fried. 5 days of pull-ups in a row is a dumb idea, but I realized it too late (was wondering why the wod was so hard :D )

Ready to play Need For Speed Undercover.
I'm on a mission!

Leo Soubbotine
12-29-2008, 04:33 AM
Will post the link here not to forget:
http://www.youtube.com/watch?v=C6G-0JL_e0Y

The dumbest machine I've seen in a while. Illusion of safety huh?

Allen Yeh
12-29-2008, 06:59 AM
The Smith Machine 2.0.....UGH

Leo Soubbotine
12-30-2008, 03:06 PM
The real deal Bullhorn Handlebars on this fixed gear Bamboo bike!
http://www.design21sdn.com/attachments/0000/6147/SteerhornBambooBike_432_.jpg


Yesterday
8 rounds of "Mary" with Lim rom hspu and Pistols to a box just below the hip - worked on form and HSPU without kipping. Felt good. Buttocks sore today.

Today

Warmed up with 3x 400 m run+15' rope climb

Worked some front levers, archer rows, barbell raises and ring dips (not a whole lot)

"Death By Press" 1 press the 1st minute, 2 presses the 2nd minute, 3 on the 3rd...
9 rounds @ 117 lbs

Finisher - 500 m row
1:32.0

Read - "Rogue Warrior" all morning. Great read so far.

Leo Soubbotine
12-31-2008, 06:11 AM
Today

Warmed up with 15 calories on Air Dyne, 5 Wall bridges (face away from the wall, bend backwards, put the hands on the wall and walk them down to the floor into a back bridge, then reverse and walk back up to standing), then did 3 rounds.
30 seconds support on the rings (rings turned out)
1 x 15' rope climb (bad idea when the whole workout is grip work)

Deadlift
220/3, 309/2, 400/1, 445/1, 485/miss, 467/1, 478/1 PR!
Pleased with that, although the bar almost fell out of my hands at the top. Whoops!

Fat Helen - 3 rounds of:
150 m sprint
12 KB swings
10 Chest to bar Pull-ups

9:15 rx'ed with 61 lbs kb (28 kg). That was really bad - my grip was on zero and it was pretty miserable knocking out 2-3 pull-ups in a row.

Great day!

Ready for the New Years!

Chris H Laing
12-31-2008, 06:29 AM
Today

3 rounds.
30 seconds support on the rings (rings turned out)
1 x 15' rope climb (bad idea when the whole workout is grip work)



Been checking out the GB wods?

Also, monster deadlift.

Leo Soubbotine
12-31-2008, 07:02 AM
Chris - yeah! And I love what I see. Going to order a couple rings, dvd and book set sometime early in 09. Very cool stuff!

Leo Soubbotine
01-01-2009, 03:38 PM
Built a couple of plyo boxes in the afternoon.

4pm - garage training

Power Snatch 65 kg/(1,2,3) x3

Chinup +10 lbs /(1,2,3) x3

Snatch Pull 85 kg/3 x3 sets

Bench 215 lbs//(1,2,3) x3 - missed the last rep on the last set of three. Stay at the same weight next time.

Back squat 235 lbs/(1,2,3) x3

Ab wheel rollouts +15 lbs/15 reps - unbroken. Surprise-surprise.

Good workout. Time to grill some steaks and pork chops.


Got posted on the Affiliate blog today. Love the video Lori made:
"We've had a lot of snowy photos lately, so here's CrossFit Evolution to make us all long for warmer climates and some sandy Hooverball: Video. (http://www.vimeo.com/2680156)"

Leo Soubbotine
01-02-2009, 04:44 AM
Weighted Pull-up + 55 lbs. Weighted chins yesterday and rope climbing all week didn't help to get a pr.

"TKO" ( aka 1 round of Fight Gone Bad)
142 rx'ed. Was shooting for 150, but "forgot" to count in soreness.

That was pure misery. Liked it!