PDA

View Full Version : The Red Corner


Pages : [1] 2 3

Leo Soubbotine
02-01-2008, 07:47 AM
1/30/08 all weights in kg's. BW = 100 kg even!

PC+PJ
62.5/5+4; 67.5/4+3; 72.5/3+3; 77.5/3+2; 77.5/3+2; 85/2+2

Clean High Pull
65/4 x3 sets

FS
75/10 x4 sets

Clean turnover
25/5; 30/5; 35/5; 40/5; 45/5

1/4 Ohs from pins
45/3; 65/3; 85/3; 105/3

Max rds in 10 mins
5x DL @275 lbs
5x HSPU

5 rds. HSPU's killed me after all the ohs. Need more work.


Following Danny Camargo's weightlifting workout 5 days a week.
Every saturday - coached session with Danny and Team FL weightlifting team. Yeah!

Competition is late April - aiming for 90-95 sn and 120-125 c&j


1/31/08
BW 102.5 kg (225 lbs)

C&J
72.5/5+5; 77.5/4+4; 85/3+3; 90/3+2; 90/3+2; 95/2+2

Cln pull
107.5/4 x3 sets

Push press from split position (bitch of an exercise)
60/5; 65/4; 72.5/3; 72.5/3; 77.5/3

Upright row
45/4; 50/3; 50/3; 55/3

Box jump @ 36" box
5x6

WOD
Max rds in 8 mins
Bench press x3 @ 95 kg
Windshield wiper x3L+3R

3 rounds. WW were a bitch. Bench - okay.

Leo Soubbotine
02-01-2008, 08:03 AM
BW 101.5 kg (223)
Back squat
95/10; 95/10; 105/8; 105/8

Rack jerk
60/6; 65/5; 72.5/4; 77.5/4; 85/3

"Helen"
3 rds for time - 400 m run, 21 kbs @ 55 lbs, 12 pullups
8:48 as rx'ed. Pr by 1 sec. Pullups were killing me. Rest was really good.
Back worn out by all the extra pullups I do at night on mon, wed, fri.

right after:
5 rds for time (easy pace)
12x parallette pushup
40x leg lever (6" off th floor to 45 degree angle)

13:50

Troy Archie
02-01-2008, 10:20 AM
8:48 Helen at 100kg...damn

Leo Soubbotine
02-01-2008, 12:26 PM
Hopefully by May (when East Coast CF games roll around) - I'll be doing sub 3 fran and sub 8 helen.
It's only 36 pullups after all. The rest favors bigger guys (or longer I should say :D)

Leo Soubbotine
02-02-2008, 08:27 AM
Last night.
Recon ron pullup week 4 (all kipping aft style) at 7 pm ( do it 3 days a week - more than that and grip gets killed too early during the week):
8, 7, 5, 5, 5.

Added shoulder press @ 2x45 lbs this wednesday to build up some shoulder press work capacity to work on hspu (don't want to lose CF East coast games due to shoulder weakness).

Bradford Green
02-02-2008, 12:38 PM
Leo, where/when is the East Coast games going down?

Derek Simonds
02-02-2008, 01:21 PM
Good to see your log big stud! I really doubt shoulder weakness will be a problem.

Leo Soubbotine
02-03-2008, 05:20 AM
Brad - at Albany CF (not sure where it is) and Harbor City CrossFit in Melbourne FL sometime in late May or early June I believe.

Derek - I'll eat more steak and it should be just fine.


Saturday 2/2/08

Power clean
60/5; 65/4; 72.5/3; 77.5/2; 85/2; 85/2

Clean high pull
70/4x 4 sets

Front squat
75/10; 75/8; 87.5/8; 87.5/6

Push press from split position
60/5; 65/4; 72.5/3; 77.5/3 x3 sets.

WOD (was very short on time)
25 thrusters for time @ 2x50 lbs db's
2:13. Was dead after all the pp and fs.

Leo Soubbotine
02-04-2008, 08:14 AM
Today: Mon 2/4/08
BW 102 kg (224 lbs)

Clean
77.5/3; 85/3; 90/2; 95/2; 95/2

Clean pull
107.5/4 x3 sets

Rack jerk
77.5/5; 85x4; 85/3 x3 sets

Clean turnover
35/3; 40/3; 45/3; 47.5/3; 50/3; 45/3

Box jump over @ 24" box
6x6

WOD:
Max rounds in 7 mins
10x KB snatch @ 2x16 kg
10x V-up

6 rds.

Leo Soubbotine
02-05-2008, 07:28 AM
Today: Tuesday 02/05/08
BW = 102 kg

Danny's program is loading up the squats that's for sure.

Back squat
95/8; 105/6; 112.5/6; 112.5/6; 120/5

Snatch push press
35/5; 37.5/4; 42.5/3 x3 sets; 47.5/3

Upright row
45/5; 50/4; 50/3; 55/2; 60/2

Front squat rack lift off (about 4-6 inches of travel from dead stop).
65/2; 95/2; 125/2; 145/2; 165/2 - surprisingly easy.

WOD
Five rounds for time wearing a 20 lbs vest:
10 pushups
10 hip extension
10 sand bag squat @ 50 lbs (5 reps on each shoulder )

7:53 as rx'ed.

Good day.

Going into the pool today again on lunch break. It feels like an ice bath. Nice recovery for muscles for I'm pretty sore already.

Gant Grimes
02-05-2008, 12:22 PM
Leo, strong work. I know you're following Danny's OLY program. Do you plan your additional strength and metcon or just go by feel that day?

I also do OLY + WOD, 2 WOD, etc. I usually try to get Coach's WOD in, but sometimes I'll just add something that seems to fit, like back squats + JT, deadlifts + 30 MUs, whatever. Do you plan in advance?

Leo Soubbotine
02-06-2008, 04:34 AM
I never plan this in advance. Too much temptation to switch stuff around later.
Plus if everything is set - I'm more likely to break the program and do something different. Making up a finisher every day makes it easy to stick with though.

There are a couple of rules of how I plan the wod's though:
a) No fucking chippers - hate them for they're usually too long and the need to remember all the stuff is annoying. So singlets, couplets and triplets only.
I do not like chippers and most affiliates out there use too many of them too often. A pet peeve of mine.

b) Keep them short. Max rds in 5-10 mins or roughly sub 10 workouts, unless it's a bunch of ab stuff.

c) Don't go too crazy and/or too heavy (a big problem of mine).

Extra strength - I do very little. Couple clean turnovers (my 3rd pull is weak - the bar swings too much for I love hitting it with my thighs, but wasn't able to counter act that enough by arm pull. Already improved a bunch though).
Usually it's just some rack lift offs (OHS, Split position, fs etc).

Leo Soubbotine
02-06-2008, 08:10 AM
Today
BW 101 kg (222 lbs)

Power snatch
47.5/3; 52.5/2; 57.5/2; 60/2; 65/1 - felt light but not really snappy.

Snatch high pull from hang
45/4; 47.5/3; 52.5/3; 52.5/3

Drop snatch (aka snatch balance) + OHS
37.5/4; 40/4; 45/3; 47.5/3; 52.5/3; 52.5/2

Jerk grip OHS from bottom position till about half extension (cage too short :D )
45/2; 55/2; 65/2; 75/2; 85/2 - pleasantly surprised.

WOD
21-15-9
Front squat @ 115 lbs
Push press @ 115 lbs
6:18 as Rx'ed.

Leo Soubbotine
02-06-2008, 05:36 PM
As always on Wednesday -
RR pullups and db shoulder press @ 2x45 lbs
9, 7, 6, 5, 5

Palms are feeling it a bit. Time to shave callouses.

Bottom position jerk grip OHS from this morning.
http://youtube.com/watch?v=IRyxLTpwhuk

Allen Yeh
02-07-2008, 05:19 AM
http://youtube.com/watch?v=IRyxLTpwhuk - (WFS)

Don't even start with this WFS thing!

Derek Simonds
02-07-2008, 05:59 AM
I love the fact that you are too tall and clink at the top and the bottom.

Leo Soubbotine
02-07-2008, 01:17 PM
Allen - copy paste type mistake. Fixed it not to bug the old timers :)

Derek - yeah I need a custom extra super tall humongous cage man!
Btw do you know if you're still going to Coach B's cert?

Today: thursday 02/07/08
BW 100.5 kg

Snatch
60/3; 62.5/2; 67.5/2; 72.5/2; 77.5/1; 77.5/1

Snatch pull
80/5; 85/4; 90/3

FS
80/8; 87.5/6; 87.5/5; 92.5/4; 100/3; 100/3

Muscle snatch + tall snatch + rdl (up to a heavy single)
35; 37.5; 40; 42.5; 45 (m sn only)

Snatch turnover
25/5; 27.5/5; 30/5; 32.5/5

WOD: Max rounds in 7 minutes
5x GHR
10x GHD situp
15x Pullups
3 rounds rx'ed. Got a big chunk of skin out of my left palm.

Ready for the weekend. Pool, sun, relaxation.

Leo Soubbotine
02-08-2008, 08:59 AM
Friday 02/08/97
BW 100 kg even

Power clean
67.5/3; 72.5/3; 77.5/3; 85/2; 90/1; 90/1

Clean high pull from hang
72.5/4 x3 sets

Front squat
80/6; 87.5/5; 92.5/3; 100/2; 105/1; 105/1

Muscle clean - up to a med heavy double
45/2; 50/2; 55/2; 60/2; 65/2

WOD:
Five rounds for time:
5x GHR
10x Bar dips
15x Sledgehammer strikes (each side)

13:03

Leo Soubbotine
02-11-2008, 03:08 PM
Monday 02/11/08
BW 100.5 kg (221)

Clean & Jerk
77.5/3+3; 85/3+2; 90/2+2; 95/2+1; 102.5/1+1; 102.5/1+1

Clean pull
102.5/4; 107.5/3; 107.5/3; 115/3

Press BNK
45/4; 50/4; 55/3; 55/2

Clean turnover
35/3; 40/3; 42.5/3; 45/3

Box jump @ 39"
6x6

WOD:
Five rounds for time:
10x Ring pushups
5x GHR

4:58 as Rx'ed. Was planning on a longer wod, but didn't have time.

Leo Soubbotine
02-12-2008, 12:58 PM
Tuesday 02/12/08
BW 101.5 kg (223 lbs)

Power snatch
52.5/3; 55/2; 60/2; 62.5/1; 62.5/1; 67.5/1

Snatch high pull
50/4; 52.5/3 x3 sets

Back squat
115/4; 125/3; 132.5/3; 140/1; 147.5/1

Drop snatch (aka snatch balance)
45/2; 55/1; 60/1; 65/1; 70/1; 75/f

WOD
Five rounds for time of
150 m Run (roughly)
5x Shoulder press @ 55 kg
10x Pullup

9:10 as Rx'ed.

Leo Soubbotine
02-13-2008, 07:52 AM
Wednesday 2/3/08
BW 100 kg (220 lbs) - after the wod.

Snatch
67.5/2; 72.5/2; 77.5/1; 80/1; 80/1.

Snatch pull
90/4; 95/3; 95/3

Drop snatch
45/4; 50/4; 55/3; 55/3; 65/1; 70/1; 75/1; 80/1

WOD:
"Sean"
50-35-15 reps for time of
Thruster 95 lbs
GHD situp

14:33 as Rx'ed. It was everything I expected it to be. Brutal.

Leo Soubbotine
02-14-2008, 01:58 PM
Thursday 02/14/08

BW 99.5 kg (219 lbs). Overreaching. No WOD's next week for sure.

Clean
85/4; 90/3; 95/2; 102.5/1; 107.5/1; 107.5/f - that pissed me off.

Clean pull
107.5/4; 120/3; 125/3

3 pos Split clean (practiced again for whatever reason): full, low hang, hi hang.
65/1; 70/1; 75/1; 80/1; 85/1 Love how easy it is to recover from. Can't make up my mind which one to go with.
The idea of easy recovery after the clean and not being all bug eyed before the jerk is tempting. Depth of clean is very similar (when you catch it, before riding down the squat clean, not the bottom of the squat - it's lower).
The easier recovery will mean less time can be spent squatting and more attention spent jumping, pulling and jerking.
Squat snatching is out of question though - it's a way to go!

Split clean heavy single:
85/1; 90/1; 95/1; 100/1

Back squat
115/3; 122.5/3, 132.5/2; 140/1; 147.5/1 fairly easy.

Rack jerk
72.5/4; 77.5/3; 85/2; 85/2

BP heavy single
65/3; 85/1; 95/1; 105/1; 110/f

WOD
25 double unders
10 GHR
10 decline pushups (feet on 28" box, hands on parallettes)
1 Rope climb (no feet ascent)

Wanted to do three rounds, but my body disagreed after 1st round.

Leo Soubbotine
02-18-2008, 12:29 PM
02/18/08 Monday, BW=102.5 kg (225 lbs)
Snatches and c&j were done 30 sec for a rep, 1 min rest. So 1 rep every 90 sec on the clock. 10 min break between sn & c&j.
No misses allowed. Ex: Miss on the snatches means time to move onto c&j.

Snatch
65/1 x5 sets
70/1 x5 sets
72.5/1 x5 sets
75/1; 77.5/1; 80/1; 82.5/1 (old pr!; 85/f

C&J
85/1 x5 sets
90/1 x5 sets
92.5/1 x5 sets
95/1; 97.5/1; 100/1; 102.5/1; 105/1; 107.5/f (missed clean)

This set up is pretty intense, yet very neat. Don't remember which coach trains his athletes this way.

BP 80 kg/5 x3 sets
Pullup BW/5 x3 sets
GHR BW/5 x3 sets

Good day.

Leo Soubbotine
02-19-2008, 05:41 AM
Tuesday 02/19/08
BW 100.5 kg (221 lbs)

Clean pull
105/3 x3 sets

Jerk grip OHS
55/5 x3 sets. Need to loosen up them shoulders - fell on my ass twice @ 65 kg :D

"Annie" for abs
50-40-30-20-10
DU
Situps (abmat, feet anchored, shoulders touch floor every rep).

6:32 as Rx'ed.

PR by 90+ sec. I'm not Speal, but getting pretty quick with DU's! Got a PR at 42 consecutive ones. Sets of 30, 20 and 10 unbroken!

Nice short day. Can't wait till our new foam roller arrive from EliteFTS!

Leo Soubbotine
02-20-2008, 02:58 PM
BW 101 kg (222 lbs)
Snatch
65/1 x5
70/1 x5
72.5/1 x5
75
77.5
80
82.5
85/f

C&J
85/1 x5
90/1 x5
92.5/1 x5
95
97.5
100
102.5
105
107.5

Made all 21 lifts on C&J - will move up by 2.5 next week. Snatch stays @ same level unless I get a PR this Saturday @ Danny's place.

Shoulder press
55/5 x3 sets

GHR
BW + 5kg/5 x3

Muscle up (assisted with harness)
BW - 32kg/5 x3

Yuen Sohn
02-20-2008, 07:32 PM
This set up is pretty intense, yet very neat. Don't remember which coach trains his athletes this way.


The late, great Joe Mills and his student, Gary Valentine (current Team CT head coach).

Leo Soubbotine
02-21-2008, 04:29 AM
Thank you, Yoon.

I'm pretty sore today.

Last night at 8 pm:
Chinups @ bw & Shoulder press @ 50 kg: 6,5,5,4,3

Leo Soubbotine
02-22-2008, 04:39 AM
Today - 02/22/08
Rest Day

Yesterday - 02/21/08
BW 100 kg (220 lbs)
Snatch pull
85/3 x3 sets

Back squat
110/5 x3 sets

Hollow rock/50 reps

Leo Soubbotine
02-25-2008, 04:45 AM
Snatched 85 kg on saturday & c&j 110 kg. Missed 115 & 117.5 clean barely.
Was really tired for some reason.

Leo Soubbotine
02-25-2008, 12:06 PM
Had to carry a safe last night 3 flights of stairs by myself. That son of a bitch was heavy and slippery. Neat that I couldn't lift it up a year ago when we just opened our gym.

Today: BW 101.5 kg (223)

1 rep every 75 sec (cut down on rest a tad)

Snatch
65/1 x5
70/1 x5
72.5/1 x5
75
77.5
80f

C&J (cut down on weight a bit)
75/1 x5
80/1 x5
82.5/1 x5
85
87.5
90
92.5
95
97.5f

Bench 82.5/5 x3 sets
Muscle up -29.5 kg assist /5 x3
GHR +5kg/5 x3

Back squat practice
3x5 with empty bar.

Leo Soubbotine
02-26-2008, 06:23 AM
BW 102 kg (224)
Snatch pull
80kg/3 x3 sets

Clean turnover
40/5 x3 sets

Back squat practice
30kg/5 x3

Derek Simonds
02-27-2008, 07:10 AM
APT is offering their strongman truck pulling harness by one get one free. Do you want to split an order. I would love to have the harness for the home gym. It would be 60 bucks a piece. Normal price is 120.00. Let me know.

http://www.prowriststraps.com/strongman_truck_car_sled_pulling_harness

By the way do you do a back off week in the ranger ron p/u progression? I am up to 9, 8, 7, 5 C, 4 C with minimal kip on the pulls.

Leo Soubbotine
02-27-2008, 07:49 AM
Derek - I'm all over it! If you want to order - go ahead - I'm planning on Cf in the park March 8th - that would be a great time to meet up, we'll split the price and shipping!

Today 02/27/08
BW 101 kg (222 lbs)

1 rep every 75 seconds:
Snatch
65 kg/1 x5 sets - 143 lbs
70 kg/1 x5 sets - 154 lbs
72.5 kg/1 x5 sets -159 lbs
75 (165)
77.5 (170)
80 (176)
82.5 (183) miss

C&J (switched to split cleans - took 10 kgs off all working weights starting last workout)

75 kg/1 x5 - 165 lbs
80 kg/1 x5 - 176 lbs
82.5kg/1 x5 - 183 lbs
85 (187)
87.5 (192)
90 (198)
92.5 (203)
95 (209)
97.5 (214)

Up c&j next time by 2.5 kg. Was much better than last time.

Bench press 85 kg/5 x3 sets - 187 lbs
GHR with 10 kg plate/5 x3 sets
Dead hang muscle up assisted with 28 kg/5 x3 sets (60 lbs)

Back squat practice with 35 kg/5 x3 sets (77 lbs)

Awesome workout!

Derek Simonds
02-27-2008, 05:26 PM
I will order it tomorrow.

Should I plan a backoff week in the ranger ron pullup progression? BTW it is so much easier to say Leo's pullup program, which is what I tell everyone anyway.

Leo Soubbotine
02-28-2008, 04:26 AM
Sure. Or you can switch to harder exercise and do less reps of it - that's what I do to heal up whatever's acting up. I'll probably switch to L-pullups for the next couple weeks - work some abs in.

Doesn't really matter in a long run - you'll still be improving.
It's kind of CF like - do everything and with enough heart - and you'll move forward.

Gant Grimes
02-28-2008, 09:51 AM
That harness will kick ass. You've had a good week of work. Have fun with "Eva" tomorrow.

Leo Soubbotine
02-28-2008, 02:32 PM
BW 104 kg (measured just now, usually I weigh in in early am).
Wednesday is my cheat lunch and weight drops back to normal by friday morning.

Clean pull 100 kg/3 x3 sets
OHS 80 kg/3 x3
Snatch turnover 25 kg/5 x3

"Fran"
4:01 rx'ed. That sucked. Thanks for the reminder on Eva, Gant. I was planning on doing Fran tomorrow till I realized that Eva was on the menu.

PR by 19 seconds. First set of 21 thr and pullups unbroken which makes me happy. Didn't expect that - my hands are pretty beat up and overally I'm tired.

Gant Grimes
02-28-2008, 02:36 PM
Just don't approach it like Helen, like my dumbass did. I ran a 1:20 quarter and did KBs and pullups unbroken. Nothing like paying for a mistake for four more rounds.

Leo Soubbotine
02-28-2008, 02:50 PM
I plan to finish it in about an hour, definately not going to push it right off the bat.

Going to do it Murph style. Usually I have no problem pacing myself on longer wods. Ain't going to be easy though - I'm just not sure how bad it's going to be. Going for sets of 10 right off the bat.
Going to be a good test.

Leo Soubbotine
02-29-2008, 07:07 AM
"Eva"
Five rounds for time:
800 m run
30 KB swings @ 70 lbs
30 Pullups

44:25 as Rx'ed. I really don't want to touch anything right now. My hands are pretty beat. Couple tiny rips on the fingers and 3 or 4 blood blisters that haven't popped yet on my palms.

Leo Soubbotine
03-03-2008, 11:39 AM
Still tired from Eva today.
BW 223 (101.5 kg) - suprised, thought was going to weigh in @ 226-228.

One rep every 75 sec
Snatch
65/1 x5 sets - 143 lbs
70/1 x5 sets - 154 lbs
72.5/1 x5 sets - 159 lbs
75 (165 lbs)
77.5 (170 lbs)
80 (176 lbs)
82.5 miss (182)
Going to drop all weights 5 kg next time.

C&J
77.5/1 x5 sets - 170 lbs
82.5/1 x5 sets - 182 lbs
85/1 x5 sets - 187 lbs
87.5
90
92.5
95
97.5 (213 lbs)
100 miss clean (220 lbs)

Everything felt heavy today

Bench press
87.5 /5 x3 sets - 192 lbs

Glute Ham Raise with 10 kg plate /5 x3 sets - bitch!

Muscle up with 26.5 kg of assistance/5 x3 sets - 5/5/4
Stay at 26.5 next time.

Back squat
45 kg/5 x3 sets (99 lbs)
Getting much better!

Leo Soubbotine
03-04-2008, 07:03 AM
BW 102 kg (224 lbs!)

Snatch pull
85 kg/3 x3 sets (187 lbs)

Clean turnover
42.5 kg/5 x3 sets (93 lbs)

Back squat practice
50 kg/5 x 3 sets (110 lbs)

Nice and easy. Will do some weighted hang on rings @ top position with 75-80 lbs later today

Derek Simonds
03-04-2008, 07:23 AM
What are you focusing on in your BS practice?

Leo Soubbotine
03-04-2008, 08:10 AM
I. Fixing my squat stance - feet are quite a bit wider now.
II. Fixing back angle - especially coming out of the hole - my back used to be pretty much parallel to the floor on back squats without me realizing it.
III. Fixing pressure on the knees - by sitting much more back, yet keeping that chest up and keeping back angle consistent.

That is really helping with flexibility, knee pressure is gone and hip drive is improving!

I add 10 lbs every workout.

Derek Simonds
03-05-2008, 04:15 AM
Very Cool.

Is crossfit in the park this weekend?

Leo Soubbotine
03-05-2008, 06:23 AM
Derek - how you make it to the gym - and we'll get you your muscle up and strong man stuff? I just got new tires for sled dragging - they'll be quite a challenge! We started WL classes - it'll be @ 10 am - so most folks will be lifting and not xfitting anyways :D

We've been slammed with new people and project and I have to design new shirts for us and the Spring Camp @ Lake brantley HS all weekend and Coach B is coming next weekend - so we have to do a bunch of stuff now since next weekend has a Big Fat Zero for our free time.

Today:
BW 101 kg (222) - felt pretty beat and bw shows.

SN (dropped by 5 kg all wts)
60 kg/1 x5 (132 lbs)
65/1 x5 (143 lbs)
67.5/1 x5 (148)
70
72.5
75
77.5
80 (176)
82.5 miss

C&J
77.5/1 x5 (171)
82.5/1 x5 (182)
85/1 x5 (187)
87.5
90
92.5
95
97.5
100 (220 lbs) - not a pretty cln. easy jerk
move up 2.5 kg all weights in c&j

Bench press
90 kg/5 x3 sets (198 lbs)

GHR with 10 kg plate /5 x3

Muscle up with 26.5 kg of assistance /5 x3 - made all reps!

Good day. Felt pretty beat in arms - may be time to ease off on either Recon Ron or Weighted hang.

Derek Simonds
03-05-2008, 09:16 AM
Cool bro I will try and make it Saturday morning. I have friends in from out of town for Bike Week starting Thursday so I will need a good workout to cleanse the system.

With where I am on my P/U's I got to believe I will be closer on the muscle up. I can't wait to try.

Leo Soubbotine
03-06-2008, 06:54 AM
Today BW 223 (101.5 kg)

Clean pull
105 kg/3 x3 sets (231 lbs)

Overhead squat
85 kg/3 x3 sets (187 lbs)

Snatch turnover
27.5 kg/5 x3 sets (60 lbs)

Back squat
60 kg/5 x3 sets
Working on form - http://www.youtube.com/watch?v=BPPFMUu9NFQ

Sled drag (with a help of a rope attached to the big ass tire in front to make the sled harder and a more full body drag).

Sled = semi truck tire
+50 lbs
+100 lbs
+135 lbs
+170 lbs
+250 lbs - the dipping belt I used as a harness snapped Need to get that strongman one!

Good day!

Derek Simonds
03-06-2008, 08:01 AM
Alan from APT should be in touch with me today! I can't wait to get that harness.

Leo Soubbotine
03-07-2008, 05:04 AM
Sweet, Derek! Can't wait. New equipment for me it's like...no, it's better than Christmas!

BW 102 kg (224 lbs)

"Angie"
100 pullups
100 pushups
100 situps
100 squats

20:42 - pr by 6+ minutes. WOD's suck so much more if you only do one a week - it's unbelievable. 100 pullups in 7:55 - that made my day. My hands were still pretty rough and healing from last week's Eva. No rips, blisters or anything like that today - that's awesome!

And this made my morning:
http://strengthmill.net/forum/showthread.php?t=986

Gant Grimes
03-07-2008, 06:24 AM
That's a good comment by Rip. I think the best he's said to me was "yeah...yeah...well, that doesn't completely suck."

Leo Soubbotine
03-07-2008, 06:28 AM
That makes me appreciate it even more now!

I just had to fix my squats. All the squats over 300 lbs were severe good mornings (back was parallell to the floor or sometimes bar was almost lower than my ass) and my back used to rounds quite a bit in the hole.

My hips were so sore for a few days after I tried the new technique and my back rounding has almost disappeared now. The thing was that on the OHS I didn't have that issue at all.

I'm pretty happy with it now and adding 20 kg to it a week (I do it Mon-> thur) should bring me well on my way to break 400 lbs soon :D

Derek Simonds
03-07-2008, 08:30 AM
Yeah Bro, that is a great comment by Rip.

Alan emailed me back last night and he said it would be April before he ships the Harness. I am trying to get him to speed it up a little.

I was thinking that my squat form looks almost exactly like yours. :D All right maybe not exactly.

I still plan on being over there Saturday morning lord willing and the creek don't rise.

Leo Soubbotine
03-07-2008, 12:17 PM
He doesn't need no money huh?
May be it's time to get the deer dragging harness then?

Thanks on the squat - I'm really happy myself. Put a lot of work into it.

Just checked out CF Jax - they're charging 65 bucks per month... wtf are they thinking?

Derek Simonds
03-07-2008, 12:42 PM
He doesn't need no money huh?
May be it's time to get the deer dragging harness then?

Thanks on the squat - I'm really happy myself. Put a lot of work into it.

Just checked out CF Jax - they're charging 65 bucks per month... wtf are they thinking?

no money. he said he wouls email me when he was doing the deal.

yeah 65 is way too cheap. at least their not in your market.

Gant Grimes
03-07-2008, 12:59 PM
I won't be seeing you guys next week like I had hoped. I'm going to be working in Lakeland but staying in Tampa. I got in touch with Ryan (CF Tampa) to light things up down there.

I was looking forward to going head-to-head with Leo, hitting some PRs, and leaving my blood, sweat, and breakfast on the mat at CF Evolution. Another time.

Have fun with that harness. I've decided to spend a little time with the Atlas Stones these days.

Leo Soubbotine
03-07-2008, 01:06 PM
Derek - the market will show. For that kind of money they have to be part time coaches and they have like 20 people staff. That might (though not necessarily) lead to abscence of quality instruction and it's just a question of value/service.
I of course might be wrong, yet wouldn't be concerned with them being in our market.
After all KIA has 4 wheels and Mercedes has 4 wheels. :D

Gant - that makes me want to travel out to Tampa for a day of hm....all "Girl" benchmarks in a row including "Eva"? :D

Have fun down there!

Derek Simonds
03-07-2008, 02:06 PM
Leo and Gant I am in on a road trip. There is no way we can let Gant get all the way down here from BFE and not get a workout in together.

Lakeland is only 45 minutes from downtown Orlando. At most an hour from Leo's place. We could all meet in Lakeland at a big box and scare the women and children as Arden would say.

No way can we let that happen!

Gant Grimes
03-07-2008, 02:27 PM
Damn right. We'll make our stand at Lakeland. I'll be the non-matchingest, non-spandexed bastard there. Hide the women, children, and guys that work out in biker shorts.

Leo Soubbotine
03-07-2008, 02:30 PM
Now you know I'm a big fan of board shorts right?
Non-spandexiest - that made me laugh :D

Which day are you going to be here Gant?

Gant Grimes
03-07-2008, 02:39 PM
Yeah, you and your board shorts...I'll find my cheapest pair of shorts and a t-shirt with paint on it. And blood.

I'll be there late Monday night and leave Thursday morning.

gantgrimes AT gmail DOT com

Leo Soubbotine
03-07-2008, 04:01 PM
What time are you planning on working out?

Derek Simonds
03-08-2008, 04:51 AM
Leo it looks like Tuesday night or Wednesday nigh is the ticket. I think I am good unless I get called out of town for either night.

I am in on the board shorts also. I have a new favorite pair that needs some workout blood.

Leo Soubbotine
03-08-2008, 04:55 AM
Well isn't that today?

@ night it's a no-go for me. It's really busy and I have private appts pretty much every day. Mornings or afternoons (as long as I can back by 3 would work).

Leo Soubbotine
03-10-2008, 07:21 AM
BW 102 kg (224 lbs)

1 rep every 75 sec

Snatch
60/1 x5 sets - 133 lbs
65/1 x5 - 143 lbs
67.5/1 x5 - 148 lbs
70
72.5
75
77.5
80
82.5 (183) - all snatches felt great and super stable!

C&J (was a bit tired before snatches so fatigue started to creep up here).

80/1 x5 - 176 lbs
85/1 x5 - 187
87.5/1 x5 - 192
90
92.5
95
97.5
100 - 220
102.5 - miss clean - 225 lbs.
All felt great, super solid jerks as usual. Jerking off my toes/midfoot with knees colliding in the dip - is awesome!

Bench press
92.5 kg/5 x3 sets - 203 lbs

Glute Ham Raise
+15 kg/5 x3 sets

Muscle up
-24 kg assist/5 x3 - 5,4,4 - Stay at this weight

Back squat practice
65 kg/5 x3 - 143 lbs
Felt great, practiced bounce. Now with sufficient flexibility it is a completely different feel - it's great!

Good day.

Leo Soubbotine
03-10-2008, 08:17 PM
Tucked L-pullup & Shoulder press @ 67.5 kg - 5 singles each.

Leo Soubbotine
03-11-2008, 06:08 AM
Today
BW 101 kg (222 lbs)

Snatch pull
87.5 kg/3 x3 sets (192 lbs)

Clean turnover
45 kg/5 x3 - 99 lbs

Back squat practice
70 kg/5 x3 sets - really it was more like 5-6 sets - 154 lbs. Felt a bit all over the place. Worked on back being a tad more upright. Going to start moving up in 5 lbs a time.

Allen Yeh
03-11-2008, 06:48 AM
Glute Ham Raise
+15 kg/5 x3 sets.

How does that feel with weight? A few weeks ago I tried using a light band, talk about the fastest negative.

Leo Soubbotine
03-11-2008, 07:18 AM
With blue skinny Woody band it was pretty easy - I tried, plus it didn't really overload the bottom.

With plate - by the end of the set it feels like my hamstrings start cramping and feel like they're about to pop. Fear of face planting makes the exercise a lot more fun :D Back usually gets close to cramping too.

Leo Soubbotine
03-12-2008, 07:07 AM
Was woken up at 4am an am grumpy ever since.

BW 101 kg (222 lbs)

Snatch
62.5/1 x5
67.5/1 x5
70/1 x5
72.5
75
77.5
80
82.5
85 barely missed twice.

C&J
80/1x5
85/1x5
87.5/1x5
90
92.5
95
97.5 missed clean.

Bench
95/5 x3 5,5,4

Called it a day. Feel like shit. Last couple of days were overloaded with caffeine and work. Going to take thur/fri off and have fun at Coach B's cert the whole weekend.

Adjusting my program for the next 4 weeks of training, starting Monday.

Dan Heaney
03-12-2008, 07:18 AM
Adjusting my program for the next 4 weeks of training, starting Monday.

What's on deck?

Leo Soubbotine
03-12-2008, 12:48 PM
Actually I re read the whole f*cking thing on how that workout is done, smacked myself on the forehead and got back to the drawing board.

No surprised I'm whooped:

"After warmup, you take approximately 70-75% of your best snatch. This is performed in exact competition squat style for 5 singles, about a minute or 2 apart. Usually you'd do one, turn to re-chalk for 30 seconds or so while hearing a coaching point, do another, then rest a few minutes while another lifter went and you discussed your lifts and what to work on. After five good singles were completed, you add 5 kg to the bar, and continue for another five singles. Then 2.5 more kg for another five singles. You've now completed fifteen lifts. At this point, if your style was good and the lifts were "pulling you up" - his criteria for a good training lift and the sign that you had more in you- you would continue with 2.5 kg increases for one single at a time until missing. If you made the 20th lift, you were close to your best lift. If you make 21 or 22 consistently, this was the sign to increase the starting weight, and therefore the whole sequence, by 2.5 kg. After a 5 - 10 minute break, clean and jerks were done in the same fashion. Some days you'll do just 15-17 of each lift, or once every week or two, depending on your recovery ability, you would push to 20+. Assistance lifts were something he did not recommend "while trying to learn how to lift weights". Believe me, if you put everything into this workout as you were supposed to, you weren't asking for anything more!"

Uh-huh.
I missed that the first time around.
Let me go throw some numbers around now.

Derek Simonds
03-12-2008, 02:47 PM
Good article too bad I can't read Russian. I see what you are talking about with the knees. I will try that Friday when I jerk.

Leo Soubbotine
03-13-2008, 08:27 AM
Rest day.
BW 224

Slept badly.
Figured out though why I'm feeling crappy - allergies are flaring up, it's March time and I get that every year. Not a big deal now, I just forgot about it.

Used to have asthma bad as a kid before and now it's gone, yet allergies is the only thing that gets me every once in a while.

Derek Simonds
03-13-2008, 01:27 PM
With as hard as you have been training are you taking ZMA? It has helped me significantly in the sleep department.

Allergies suck.

Leo Soubbotine
03-13-2008, 01:36 PM
Rarely. I have some homebrew ZMA and it works pretty well - the thing with ZMA is - I quite often have a hard time falling asleep after taking it and it gives me weird dreams, which makes me not relax by morning.

Normally I don't see any dreams.

I'm okay now. A lot of good stuff going on.

And I want one of these:
http://i24.ebayimg.com/01/i/000/9c/91/051e_12.JPG

Chris Forbis
03-13-2008, 02:47 PM
Rarely. I have some homebrew ZMA and it works pretty well - the thing with ZMA is - I quite often have a hard time falling asleep after taking it and it gives me weird dreams, which makes me not relax by morning.

Normally I don't see any dreams.

I'm okay now. A lot of good stuff going on.

And I want one of these:
http://i24.ebayimg.com/01/i/000/9c/91/051e_12.JPG

I don't have a SS mountain bike, but I will vouch for the awesomeness of my SS commuter (Redline 925). It is a joy to ride as a fixed-gear.

I had the same issue with ZMA... I get my zinc and magnesium now first thing in the morning.

Leo Soubbotine
03-13-2008, 04:46 PM
Yeah! I can't stand all those gears - such a pain in the ass. Too much thinking instead of enjoying the ride.
Plus I'm planning on doing a sprint tri sometime in the future - it'll be cool to kick people's asses on a SS MTB :D

Leo Soubbotine
03-14-2008, 06:18 AM
The plan.

Monday
Snatch & C&J - 15 reps each. Cut out the maxing out part from weeks before.

Opener/1 x5 sets
+5k /1 x5 sets
+2.5 kg/1 x5 sets.
Rest 5 mins and move on to C&J in the same fashion. If all 15 completed without misses - up 2.5 all loads.

Tuesday
Back squat 3x5 (start @ 75 kg and move up 5 kg each workout)
Bench 3x5 (start @ 90 kg and move up 1 kg each workout. 2.5 is too much)
Muscle up 3x5 (start @ - 28 kg and take 1 kg off each workout)
Ab work.

Wednesday
Snatch + C&J. Same as monday

Thrursday
Back squat 3x5
Clean and press 3x5 (start light and work my way up)
Front lever pull to invert - assisted 3x5

Friday
CF WOD

I'll max out whenever Danny Camargo will be available and go for 15+ reps on sn and c&j.
Usually that's once every 2-3 weeks.

Leo Soubbotine
03-17-2008, 07:06 AM
Saturday and Sunday - CrossFit Olympic Weightlifting Certification - 2 days of snatching and clean & jerking.

Today
Monday 03/17/08
BW 102 kg (224) - surprised for I was eating a lot the whole weekend.

Snatch
62.5 kg/1 x5
67.5 kg/1 x5
70 kg/1 x5 -154 lbs

Clean & Jerk (split cln)
80 kg/1 x5
85 kg/1 x5
87.5 kg/1 x5

Elbows & toes with 20 kg on my back - 1 min roughly.

Form improved a lot after this weekend, no surprise here.

Good day!

Dan Heaney
03-17-2008, 07:18 AM
Saturday and Sunday - CrossFit Olympic Weightlifting Certification - 2 days of snatching and clean & jerking.

Today
Monday 03/17/08
BW 102 kg (224) - surprised for I was eating a lot the whole weekend.

Snatch
62.5 kg/1 x5
67.5 kg/1 x5
70 kg/1 x5 -154 lbs

Clean & Jerk (split cln)
80 kg/1 x5
85 kg/1 x5
87.5 kg/1 x5

Elbows & toes with 20 kg on my back - 1 min roughly.

Form improved a lot after this weekend, no surprise here.

Good day!


I have to get to one of those certifications. I guess I'll have to look for one in this area. My snatch is coming along. I posted a clip of 170lbs from Fri in the exercise forum if you don't mind taking a look.

Thanks

Derek Simonds
03-17-2008, 08:38 AM
Yeah! I can't stand all those gears - such a pain in the ass. Too much thinking instead of enjoying the ride.
Plus I'm planning on doing a sprint tri sometime in the future - it'll be cool to kick people's asses on a SS MTB :D


Ok it is on like donkey kong. Finally something I stand at least an even chance at. Let me know when the tri is and I am in. For fun I will even let my sister know, who possibly will kick both our asses.

Where did you find that motebecane, is it local?

Leo Soubbotine
03-17-2008, 11:43 AM
Derek,
Motobecane (http://cgi.ebay.com/NEW-MOUNTAIN-BIKE-SINGLE-SPEED-COMMUTER-TRACK-29er_W0QQitemZ370030567299QQihZ024QQcategoryZ98083 QQssPageNameZWDVWQQrdZ1QQcmdZViewItem)

Ebay- their office is a couple hours away, but bikes ship from Texas.
I need to swim a ton - 20 meters right now kick my ass.

Dan - why the hell did you put your camera a mile away? :D

On the serious note:
Pull of the floor - you can slow it down a tad and accelerate the bar more once it passes the knees. 3 position snatches will do wonders.
Work on foot position - heaving snatch balance and snatch balance will do wonders. You land a bit too much on toes.

Leo Soubbotine
03-17-2008, 12:59 PM
Derek,

Also - how did Jr do @ the meet?
And with the tri: are you familiar with Buttar.com?

They organize a bunch of different races here locally. The owners - Z and Kim now train at our place. So if we'll participate - it'll be one of their events.

A sprint tri of course :D

Derek Simonds
03-18-2008, 04:00 AM
I have done probably a half dozen at least Buttar events. Sprint is the only way to Tri. I used to like Olympic distance best but that was because I was so slow that it evened out more the further you went. Now thanks to some additional muscles in the legs I am significantly faster on the shorter distances than I was before.

This one looks perfect. Especially since you will be in the super heavies and I will be in the heavy weight division. I have never seen two Clydesdale divisions before. I like the split. You and I both should be right at the bottom of the weight class, which unlike lifting and grappling is good for this kind of event. I thought I had raced this one but can't find myself in the results. I will look again later.

July 19 Moss Park Triathlon
7:30 am - Sprint Triathlon - .75 km swim, 20 km bike, 2.75 mile run
Clydesdale - 39 years & Under (185 - 225lbs)
Super-Clydesdale - 39 years & Under (Over 225lbs)

Dan Heaney
03-18-2008, 04:41 AM
Dan - why the hell did you put your camera a mile away? :D

On the serious note:
Pull of the floor - you can slow it down a tad and accelerate the bar more once it passes the knees. 3 position snatches will do wonders.
Work on foot position - heaving snatch balance and snatch balance will do wonders. You land a bit too much on toes.

Haha! I had a guy in the wt room video it. I snatch again on thurs or fri I see if I can get another clip. I'll work on cleaning it up. Thanks

Leo Soubbotine
03-18-2008, 04:42 AM
Where's the Mega Monster Clydesdale division? I'm going to ask for a bright green t-shirt and just rip it off screaming like hulk! :D

I'll go squat now.

Leo Soubbotine
03-18-2008, 06:22 AM
Tuesday, March 18, 08
BW 101 kg (222)

Back squat
75 kg (165 lbs) /5 x3 sets

Bench press
90 kg (198 lbs) /5 x3 sets

Muscle up assisted
-24 kg (53 lbs) /5 x3

Farmers walk
2x28 kg kettlebells x 100 meters. No breaks. Easy

Good day!

Derek Simonds
03-18-2008, 07:24 AM
Where's the Mega Monster Clydesdale division? I'm going to ask for a bright green t-shirt and just rip it off screaming like hulk! :D

I'll go squat now.

I will personally provide the t-shirt and video it for posterity!

Leo Soubbotine
03-19-2008, 09:59 AM
Today
BW 99 kg (218 lbs)

Snatch
63.5 kg/1 x5
68.5/1 x5
71/1 x5 - 156 lbs

C&J - squat cleans.
81 kg/1 x5
86 kg/1 x5
88.5 kg/1 x5 - 195 lbs

Rack lift offs - work up to heavy triple (to work shoulder stability and lockout on jerks since I don't jerk that heavy anymore and aid to get to 300 OHS).
Done off the top of power cage (about 6 inches of ROM)
65 kg x3
105 kg x3
115 kg x3
125 kg x3
135 kg x3 - 297 lbs
Felt okay. Didn't want to push too far.

Good day. Keep listening and listening to Helloween - Mr. Torture!
http://www.youtube.com/watch?v=BhRNesBloJ4

Leo Soubbotine
03-20-2008, 05:58 AM
Today
BW 219 (99.5 kg)

Back squat
80 kg/5 x3 sets - 176 lbs

Clean (muscle clean) and press
45 kg/5 x3 - 99 lbs

Front lever pull to invert with 130 lbs of assistance /5 x3 sets
Hard

Trying to figure out how to upload a 200 mb video or learn how to edit it.

Leo Soubbotine
03-20-2008, 06:49 AM
Figured it out:
http://www.youtube.com/watch?v=bi1SL7qDAKE

Derek Simonds
03-20-2008, 04:55 PM
Cool Bro!

I can't really tell from the video but you want to make sure to keep a neutral head throughout the whole movement and not bend it forward on your chin. You probably aren't tucking your chin I just can't tell.

Have you made any progress on holding a lever front or back? I held one the other day for maybe 3 seconds and I thought my head was going to explode, nay it was going to pop off like a cork out of a shooken up champagne bottle.

Quite funny actually.

Leo Soubbotine
03-20-2008, 07:01 PM
I'm just starting this mostly for fun - it's a neat move.

Leo Soubbotine
03-21-2008, 06:16 AM
Bw 220 (100 kg)

Row @ power output matching or above BW as long as possible

12:05 @ 250 Watts average for 3250 m

Then

10-9-8-7-6-5-4-3-2-1 reps of
Burpee
Inverted burpee

21:57 as rx'ed. I'm outta shape.

Derek Simonds
03-21-2008, 07:42 AM
Outta shape my ass. What did your 500 M average out to during that session?

Leo Soubbotine
03-21-2008, 08:14 AM
I don't even know.
2k row was done by 7:20 and I wasn't breathing hard. It was rather boring.

They actually kicked me off a rower back in Colorado CF L I cert in May 07 after about 4 minutes of rowing @ BW setting (other guys in my group were toast after 2 or something like that).

Patty just did same Burpee/Inv burpee wod in 13:50 and Venesha in 20:33 :D I'll stick to weightlifting for now. Will do Cindy next friday.

Derek Simonds
03-22-2008, 06:35 AM
What is an inverted burpee?

Leo Soubbotine
03-22-2008, 06:38 AM
http://crossfitevolution.com/redcorner/

Derek Simonds
03-22-2008, 09:06 AM
Excellent. Jr and I will give them a go tonight.

Leo Soubbotine
03-22-2008, 12:28 PM
The leg that you use to kick up will be fried!

Allen Yeh
03-24-2008, 03:08 AM
What is an inverted burpee?

When I was doing the WOD's hard and fast they had this once, and if you're not careful you can hurt your lower back (like I did), coming down too fast from the HSPU. I think it was Coach Roger Harrell that said it was because I was just whipping my legs down and not engaging my midsection to lower my legs. So for time but within reason.

Leo Soubbotine
03-24-2008, 06:14 AM
BW 224 (102 kg)

Snatch
65 kg/1 x5
70 kg/1 x5
72.5 kg/1 x5 (160 lbs)

C&J
82.5 /1 x5
87.5/1 x5
90/1 x5 (198 lbs)

Leo Soubbotine
03-25-2008, 06:05 AM
Today
BW 222.5 lbs (101.2 kg)

Back squat 85 kg/5 x3 sets (187 lbs) Getting better and better. Loads are still really light.

Bench press 91 kg/5 x3 sets (200 lbs)

Muscle up - 50 lbs /5 x3 sets - 5, 5, 4 - stay at this load

"Death By Pullup"
With a running clock, do 1 pullup first minute, 2 pullups on second minute...

12 minutes plus 10 pullups. All sets unbroken (grip failure).

Decided not to break sets of pullups to keep it low key and not go too far. And made sure no rips. That would mess up the rest of the week.
After muscle ups that was interesting.

Good day. Quite a bit conjested nose this morning but it's clearing up now. Zirtec is working allright.

Leo Soubbotine
03-26-2008, 06:53 AM
BW 101 kg (222)

Snatch
66 kg/1 x5
71 kg/1 x5
73.5 kg/1 x5 (162 lbs)

C&J
83.5 kg/1 x5
88.5 kg/1 x5
91 kg/1 x5 (200 lbs)

Did some pistols barefoot.

Training vid from today:
Sn and C&J (http://www.youtube.com/watch?v=QRbI_JcvgbQ)

Arden Cogar Jr.
03-26-2008, 09:40 AM
BW 101 kg (222)

Snatch
66 kg/1 x5
71 kg/1 x5
73.5 kg/1 x5 (162 lbs)

C&J
83.5 kg/1 x5
88.5 kg/1 x5
91 kg/1 x5 (200 lbs)

Did some pistols barefoot.

Training vid from today:
Sn and C&J (http://www.youtube.com/watch?v=QRbI_JcvgbQ)

Good work Leo. I love your form. Don't know enought to comment yet. But it looks good to me.

Those barefoot pistols and pullups by death you described above are/is nuts. Good work.

Given you're frame/build, I guess you will fill out quite nicely over the next few years. Will we see you in the supers some day? :-D

Unreal. Keep it up.

All the best,
Arden

Leo Soubbotine
03-27-2008, 12:37 PM
Arden - it doesn't look like I'll be in 105 for too long. Superheavy is going to be my home soon!

Man there's so many choices in bikes. I feel retarded.

Today:
BW 221 lbs (100.5 kg)

Back squat
90 kg/5 x3

Clean & press
47.5 kg/5 x3

Chins
Bw/5 x3

Derek Simonds
03-27-2008, 03:32 PM
Do you want to borrow my mountain bike for a while? Let me know and I will bring it on Saturday.

Leo Soubbotine
03-27-2008, 06:58 PM
I have a bike I can use. It's just more of an owning thing. It's a toy and my ego says I must has it! Appreciate it though.

I just need some guidance on wtf are all those bikes.

I swear - the more I'm looking for a bike the more lost I am :D
Found out what cyclocrosses are.
Loved this road bike in orange:
http://www.bikesdirect.com/products/motobecane/messenger.htm
single speed the whole shebang but it looks like it's too flimsy for road use.
Sent an email to ask them guys.

If I won't find a MTB i like - I want something like this:
http://www.glorycycles.com/edfige.html

Derek Simonds
03-28-2008, 03:43 AM
I liked Super Ed's bike also. I wonder if they would make you one like it?

There are so many choices out there. If you want we could buy a couple of mt bikes or road bikes off of ebay and convert them to singlespeeds. I read a couple of the how to's and it isn't that difficult. It looks like you could spend about a 100 -150 on parts and be ready to go.

Like this one. I love this bike but think the price is way too high and you would have to take off the bell thingy. That would be a definite no go.

http://cgi.ebay.com/Rocky-Mountain-Rail-cyclocross-bicycle-56-cm_W0QQitemZ260224311440QQihZ016QQcategoryZ42314QQ ssPageNameZWDVWQQrdZ1QQcmdZViewItem

Leo Soubbotine
03-28-2008, 06:08 AM
I want to spend up to 400.
On a second look Lori said that the Motobecane Messenger will be okay ( actually it's the first look - she missed it) and it'll probably work. We'll see if I can get some cyclocross tires on it. If not - I'll just get the 29'er and call it a day and start riding! Very excited.

Didn't feel like crossfitting so:

BW 99.5 kg (219 lbs)

Snatch
67.5/1 x5 (148 lbs)
72.5/1 x5 (159 lbs)
75/1 x5 (165 lbs)

C&J
85/1 x5 (187)
90/1 x5 (198)
92.5/1 x5 (203)

50 Knees to elbows for time
4:56

Made all the lifts no problem. Felt a bit more tired than usual which is expected since that's 3rd day of the week with sn & c+j.

KTEs were fun. Used to be such a bitch.
Done for the week.

Derek Simonds
03-28-2008, 06:23 AM
What about tomorrow? Are you doing a total? I am planning on bringing the video camera anything else you need?

Leo Soubbotine
03-28-2008, 06:44 AM
I'll be coaching and watching. There's no chance I'll be participating.
Bring the camera still. You're going over 400 tomorrow!

Leo Soubbotine
03-31-2008, 11:11 AM
BW 225 (102.5 kg) Lots of good eatings!

I. Snatch
68.5/1 x5
73.5/1 x5
76/1 x5

Made all of them. Didn't feel too snappy and a couple almost missed (at lighter weights though, better @ 76 kilos)

II. C&J
86/1 x5
91/1 x5
93.5/1 x5 (205)

Made all of them easy.

III. Box jump - work up to highest box x4 reps
43 inches.

IV. Drag a semi tire for about 400 feet.

Great day. Very happy about c&j.

Derek Simonds
03-31-2008, 11:54 AM
Thanks again for a great Saturday Leo. I will be by on my way home tonight probably around 5:15.

Leo Soubbotine
04-01-2008, 06:19 AM
Whenever you're ready Derek! I'm excited to see the vid!

BW 227 (what in the world?) Eat normal yesterday and usually that makes me drop 2-4 lbs right off the bat. Hm.

Sled drag (semi tire) appx 400 feet - added that to my normal 500 m row.

Back squat
95/5 x3 sets (209 lbs)

Bench press
92/5 x3 (202)

Muscle up
- 50 lbs assisted/5 x3 - made all of them today which makes me happy (especially since I'm 6 lbs heavier)

50 pullups for time (bad idea after ME muscle up)
3:30

Abs: 50 Knees to chest.

Good day full of surprises.

Leo Soubbotine
04-02-2008, 07:27 AM
Today BW 101.5 kg (223.5)

Warmup
Drag sled 200 ft x3 sets (semi truck tire). Awesome warmup!

I.Snatch
70/1 x5 (154 lbs)
75/1 x5 (165 lbs)
77.5/1 x5 (170 lbs)

II.C&J
87.5/1 x5 (192)
92.5/1 x5 (203)
95/1 x5 (209)

Felt strong and made everything nicely! Snatches felt a tad heavy but finished all of them strong.

III. GHD 1 arm DB row x 8L+8R
30, 35, 40, 45, 50 - working low back arch and preventing twisting (aka oblique training. Felt really good and hamstrings/low back were on fire!)

IV. 25 Burpees for time: 2:05

Leo Soubbotine
04-03-2008, 06:17 AM
Diet yesterday (in zone blocks)
38 p/ 22 c/ 38 f

Today BW 225
Warmup
Foam roll
Sled drag 200 ft x3 sets. Felt a lot easier and quicker

Some squats with blue Woody band right under the knees - that helped a lot with shoving knees out. Did a few sets up to 65 kg, then

Back squat
100 kg/5 x3 (220)

Clean & press
50 kg/5 x3 (110)

Pullups 3x max
6,5,4 -

Sled row 45 ft x5 sets (with 15 foot 2 inch rope)

Abs:
GHD situp with 20 lbs vest x30 in as few sets as possible - 1 set unbroken. Surprised.

Great day!


And this: http://westside-barbell.com/articles.htm is blowing my mind.
I'm grasping it allright and figuring out where to snatch some chains :D

Leo Soubbotine
04-04-2008, 09:55 AM
Yesterday - 40 p/ 20 c/ 40 f

Today bw 224 (102 kg)
Warmup with sled 200 ft x3 sets

I. Snatch
71 kg/1 x5 - 156 lbs
76 kg/1 x5 - 167 lbs
78.5/1 x5 - 172 lbs

II. C&J
88.5/1 x5 (194)
93.5/1 x5 (205)
96/1 x5 (211)

All snatches and cleans were pretty easy. A bit tired but didn't struggle with weight.
Shoulders are a bit toast from sleds rows yesterday - so jerks felt a bit iffy and forward, no pressouts though.

III. Push press max for a triple with green bands (65-70 lbs of assistance in the dip, last 4 inches of ROM - without band assistance)

65/3; 75/3; 80/3; 85/3; 90/2 - 198. Drive felt great and a lot more agressive than normally

IV. KB swing 1 arm with 60 lbs KB x50 reps (25 each)
2:30

Good day.

Gant Grimes
04-04-2008, 12:52 PM
40 p/ 20 c/ 40 f

Are you trying to get in the 105+ by the end of the month?

Leo Soubbotine
04-04-2008, 02:24 PM
with 40/20/40 I won't gain any weight. I was just hungry.

I can make 105+ if I want now.
Rather just trying to take some control over my diet and keep track of it.

Derek Simonds
04-04-2008, 03:31 PM
I am guessing that is 40 pull ups / 20 chins but I don't know what the f stands for.

Leo Soubbotine
04-05-2008, 03:43 PM
Protein/Carb/Fat

Yesterday: 35 p/ 30 c/ 35 f

Today morning: BW 224

Didn't do nothing, coached an extra class at our community, ate pizza and ice cream!
Going to watch Star Wars II tonight!

Can't wait for bike to be finished maintanance (however it's spelled).

Leo Soubbotine
04-07-2008, 10:12 AM
BW - 226. For shits and giggles did math for yesterdays cheat day (in Zone blocks):
60 p/ 40 c/ 70 f. Not too bad I guess. Ate a bunch of icecream and watched star wars III for the first time!

Sled drag 200 ft x3 sets

I. Snatch
72.5 kg/1 x5 - 159 lbs
77.5 kg/1 x5 - 170 lbs
80 kg/1 x5 - missed last rep. -176 lbs

II. C&J
90 kg/1 x5 - 198
95 kg/1 x5 - 209
97.5/1 x5 - 215

Everything felt good, but legs felt a bit tired. Soreness hasn't fully gone from last week. Definately will do only 2 o lifting sessions this week.

Thinking of starting using lightened method on back squats to develop more speed (hang barbell in the bands - to decrease load at the bottom, while keeping the whole load on top.

III. Front, Side, Rear raise 3x10

IV. Floor wipers 50 reps @ 65 kg (143) - was too lazy to get another bar
3:10

Good day!

Gant Grimes
04-07-2008, 12:58 PM
Didn't do nothing, coached an extra class at our community, ate pizza and ice cream!
Going to watch Star Wars II tonight!

It's like you're my long lost brother (although bigger, taller, and stronger).

On Sunday, I rode my mountain bike, ate a whole pizza, and wolfed down a 1/2 gallon of ice cream. A little Fat Tire was involved, as well.

And I watched Episode III.

Leo Soubbotine
04-08-2008, 05:55 AM
Yeah! If you love steak - then we definately got something in common!

Yesterday - 45 p/15 c/ 45 f ( may be more :D )

Today BW 227

I. W/up sled drag 200' x2
II. Practiced some box squatting with and without bands.
III. Back squat 105 kg/5 x3 (231 lbs)
IV. Bench press 93.5 kg/5 x3 (205 lbs)
V. Muscle up -47.5 lbs/5 x3 - 5,4,3.
VI. Box jump max height x2 wearing a vest. 37 inches. That was fun and scary.

Decent day. Didn't get much sleep last night.

Leo Soubbotine
04-09-2008, 06:43 AM
I'm pumped!

Changed my math from blocks to grams (haven't done that for a looong time). Zone blocks are not accurate enough for me.

Yesterday - 2800 cal, 350g p, 130g c, 90g f.

Today - BW 223 - it works allright!
Sled drag 200' x1

I. Snatch
72.5/1 x5 (160 lbs)
77.5/1 x5 (170 lbs)
80/1 x5 (176 lbs) - fukin A!
82.5/1 - easy!
85/1 - tied pr. Very clean lift! 187 lbs
87.5 - missed

Felt a tad sloppy first and didn't warm up as much. Almost missed first 77.5. Realized I was pulling a tad too slow in the beginning and not accelerating the bar enough (I was waiting too much till the scoop and then jumped instead of starting to accelerate sooner and then jump becomes a lot quicker and more powerful). Fixing that helped immediately and everything flew right up even though I was pretty beat!


II. C&J
91 kg/1 x5 (200 lbs)
96 kg/1 x5 (211 lbs)
98.5 kg/1 x5 (216 lbs)

didn't go heavier. Was pouring sweat the whole time. Pretty easy lifts. Everything felt great. Ready for a few days off heavy Olys (till monday).

III. Tri extension bnk 3x10 with 55. Get some blood in elbow and triceps.

IV. WS box jump with vest onto 31 inch box 3x3 - easy and quick.

V. GHD 2 arm row - emhasize the arch and mid-low back tightness.
3x12 @ 2x35 lbs.

Great day!

Derek Simonds
04-09-2008, 03:41 PM
Hey bro I have been running like mad. I just got back from Huntsville and I am heading out to Cali tomorrow morning. I will catch up with you next week Wednesday or so to get the camera.

I am excited about the new place as that can't be more than a mile or two from my office. We are at the corner of OBT and Lee right where it turns into John Young.

Leo Soubbotine
04-09-2008, 06:08 PM
Sounds good man! We're starting to ride bikes on weekends - it'll be cool to meet up sometimes and ride around.

I got the camera waiting!

ORC - let's hope the city won't take too long with figuring out what they want with that building and let us take over! I'm pumped!

Competition is in a bit over 2 weeks too. I'm ready for some heavy lifts!

Leo Soubbotine
04-10-2008, 06:40 AM
Yesterday - calculating calories now. Had a Xtra humongous dinner.

Today
BW 226

W/up - sled drag 200' x3, foam roll.

I. Rack jerk - heavy single (wanted to try them to make sure I still got it, since I haven't jerked over 107 since January).
75/1 - 165 lbs
95/1 - 209 lbs
105/1 - 231 lbs
110/1 - 242 lbs
115/1 - 253 lbs! That's a PR since I pressed out it in competition. This one was a bit shaky on recovery, but very nice lockout!
120/miss - 264 - barely missed.

Was tired from yesterday, but I'm very pleased and excited!

II. Back squat 110 kg/5 x3 (242 lbs)

III. Clean & Press 52.5 kg/5 x3 (115 lbs)

IV. Kipping pullup - 20, 15, 10 - very pleased with that too. Was hoping to hit 15 reps tops :D . All reps with no breaks and restarts in kip. Practiced for 300 challenge this Sat.

Good day.

Derek Simonds
04-10-2008, 06:35 PM
Yesterday - calculating calories now. Had a Xtra humongous dinner.

Today
BW 226

W/up - sled drag 200' x3, foam roll.

I. Rack jerk - heavy single (wanted to try them to make sure I still got it, since I haven't jerked over 107 since January).
75/1 - 165 lbs
95/1 - 209 lbs
105/1 - 231 lbs
110/1 - 242 lbs
115/1 - 253 lbs! That's a PR since I pressed out it in competition. This one was a bit shaky on recovery, but very nice lockout!
120/miss - 264 - barely missed.

Was tired from yesterday, but I'm very pleased and excited!

II. Back squat 110 kg/5 x3 (242 lbs)

III. Clean & Press 52.5 kg/5 x3 (115 lbs)

IV. Kipping pullup - 20, 15, 10 - very pleased with that too. Was hoping to hit 15 reps tops :D . All reps with no breaks and restarts in kip. Practiced for 300 challenge this Sat.

Good day.

NICE! Looks like you are ready. when is the comp?

Leo Soubbotine
04-11-2008, 11:53 AM
April 26th @ Lake Brantley. You gotta participate Derek if you have that weekend free!

Yesterday:
3350 cal, 395 p/ 120 c/ 120 f

Today BW 225 (-1) - around 300 cal with 120-130 carbs seems to be sweet spot.
This weekend don't count!
The Russian is having birthday on the Day that the first man went to the Moon!

Workout:
W/up - sled drag 200' x3 - after the comp will start loading it. It's getting light.

I. Front box squat with blue Woody bands. 10x2 @ 55 lbs.
Was a pain in the ass to set up. So after the workout went to Ace hardware and bought some bolts and rigged up 4 pins on the bottom of the cage, by switching the stock ones to new ones. Works well now!
Might score some free chains next week.

II. Push press behind neck. Triples up to an easy 75 kg (165 lbs)

III. Practiced some halting deadlifts with sn grip for back positioning. Felt good. Up to 75 kilos or so.

IV. Box jump with vest no hand swing - max x4. Didn't check the height of the box. Worked really well though. I might start jumping mostly without hands.

V. Just rode my bike to work. First bike ride in like 7 years. Definately will strip all the gear soon and turn it into a single speed and may be fixid gear if I'll like it.

Tomorrow is the 300 challenge and my Birthday.
Going to the bike store to pick up some toys and then to a Russian restraunt with Monique - she's been wanting to try some communist food for a long time!

Leo Soubbotine
04-12-2008, 09:47 AM
"300"
25 pullups
50 deadlift 135 lbs
50 pushups
50 box jump
50 floor wipers
50 clean & press
25 pullups

Vicerto - 12:12 - winner! PR for him!
me - 13:53. PR by 10+ minutes. 2nd place. First 25 pullups unbroken! BW 224
Vic - bad ass effort!

Why is it always so easy to forget how bad CF wod's hurt. Workout was harder on my cardio more than on muscular endurance. Very happy with my effort. Was hoping to get sub 18 mins.

Here's a pic:
http://farm3.static.flickr.com/2109/2408067674_d304a7b5ff.jpg?v=0

Leo Soubbotine
04-15-2008, 06:49 AM
Yesterday BW 230
Diet: 5000 cal/ 470 p/ 330 c/ 170 f

Today
BW 225

Still sore everywhere from 300 and 4 hours of biking on sunday.
Cut down on volume from 5 singles to 3 singles.

I. Snatch
73.5 kg/1 x3 - 162 lbs
78.5 kg/1 x3 - 173 lbs
81 kg/1 x3 - 178 lbs

II. C&J
92.5 kg/1 x3 - 203
97.5 kg/1 x3 - 215
100 kg/1 x3 - 220

Easy. Felt a bit tired but weights are fairly easy.

III. Front box squat 10x2 with blue (thin) woody bands @ 35 kg.

IV. Muscle clean + Tall clean - up to a heavy single with good form.
Started at 25 kg and worked up to 55 kg with 2.5 kg jumps.

Good day. Like the band squats. Need to get some chains!

Leo Soubbotine
04-16-2008, 10:52 AM
BW 227

Back squat to a box - 65 kg/5 x3 - substantially harder then regular back squats by far. Like them.

Bench press 95 kg/5 x3 (209)

Muscle up - 47.5 lbs/5 x3 - made all of them.

Shoulder press 45 lbs/8 x3 sets

Glute Ham Raise bw/5 x3

Not going to compete on 26th. Have to leave for a week on 27th for the CF business seminar (5 day Mon-Fri) to Ga.

Felt a bit unmotivated today. Going to have an inhouse WL meet on the 26th though and will participate in it.

A decent day though.

Leo Soubbotine
04-17-2008, 06:16 AM
Yesterday
3000 cal/ 360 p/ 125 c/ 90 f

Today
BW 223 - yeah!

Snatch (all weights in lbs)
165/1 x3 sets
176/1 x3 sets
182/1 x3 sets
187/1
192/ miss

C&J
205/1 z3
217/1 x3
222/1 x3
231/1
237/1

"Elizabeth" rx'ed immediately after
12:07 pr
That was just a slow grind.

Will be tinkering with the program this weekend.
Was pleased with snatches. Got distracted a bit and missed 80 kg once but didn't budge and snatched the rest cleanly.

This program is great. Snatching and c&j shit for reps that used to be max!
Great day!

Derek Simonds
04-17-2008, 08:21 AM
Leo you are progressing fast. In fact I will be humbled to share a platform with you on the 26th.

BTW I hit 195 lb's bw this morning for the first time at this level of bf. It has been a grind eating as much as I have. Since you are spending so much time on the bike are you still interested in that triathlon?

I am heading to Naples for Jr's state meet and then on down to the Keys for a couple of days for meetings. Tough place to have to go for meetings. I am taking 2 KB's and my running shoes. One more day of heavy lifting then I am KB only for 5 days. Should be a good break for the joints.

Leo Soubbotine
04-17-2008, 12:20 PM
Cool Derek! It should be a great time!

Leo Soubbotine
04-18-2008, 06:00 AM
Yesterday
3000 cal/ 355 p/ 140 c/ 110 f

Today
BW 224

CF Total
Squat - 385, missed 405 barely
Press - 148. missed 154 twice.
Deadlift - 455

Total - 988. (-16 lbs off pr).

Very happy with that. After yesterday's going all out on Sn and C&J I'm surprised I did this well. Pressing was terribble due to all the jerks.
Doing a total today was not the brightest idea but the numbers are good.
I'll post a video of all lifts and warmups.

Notes:
Squat: - keep squatting and box squatting. I haven't squatted over 242 in the last two months and 385 went up smoothly - that's freaking great!

Press: More dumbbell presses and chain/band presses. Getting it to the forehead level is easy after that I stall. Make it faster.

Deadlift: FORM! It was pretty shitty and need to build up work capacity for heavy deadlifting. Will start doing band deadlifts next week.


Overally I'm very pleased, due to the absolute abscence of max effort squatting/deadlifting in a looooong time and still performing at close to numbers that I put up when I was training it.
And do more weighted GHRs - they're absolutely fantastic!

Derek Simonds
04-18-2008, 06:04 AM
I am having the exact same problem with my press. I am getting stuck right above my head. Let me know what you do. I am going to keep pressing.

Leo Soubbotine
04-18-2008, 08:08 AM
http://www.youtube.com/watch?v=jXPMZ-WlJ2Y
Today's total.

I'll be pressing with bands, doing more db presses, floor presses, push presses and hopefully stuff with bands.

Leo Soubbotine
04-19-2008, 04:24 PM
Today at Harbor City CrossFit:

1. Overhead squatted 225 in regular sneakers without a problem, then

400 m run
50 pullups
400 m run
50 pushups
400 m run
50 situps
400 m run
50 squats
15:55

That sucked and I had no gas left.

Converted my bike to single speed! Going to try it out tomorrow!
Still need to get a BMX freewheel for the back though, now it's running on one of the stock sprokets.

Leo Soubbotine
04-21-2008, 08:14 AM
Yesterday:
I. Hang power snatch - heavy single
up to 72.5 kg - 160 lbs.
II. Hang power clean & push jerk - heavy single
up to 90 kg - 198 lbs, missed 209 on the clean
III. Ring pullup - heavy triple
bw, +15 lbs, +20 lbs, bw -
IV. CF.com wod:
Shoulder press 5x3
45, 50, 55, 60 kg's - triple
65/1

Good day. Very sore after sat and fri!


Today
BW 225

I. ME squat: Box front squat with green band - max double
45, 55, 65, 70, 75, 80, 85 kg (187)

II. ME press: seated shoulder press off pins (right below chin level) with blue band - max triple
25, 30, 35, 40 (88 lbs)
45/1 (99 lbs)

Bands rock!

III. OHS jerk grip 5x5 (remake of CF.com - BS 5x5) - to stretch out.
45, 55, 65, 75 (165 lbs)
85/3 (187 lbs)

Good day! Still pretty sore.

Leo Soubbotine
04-21-2008, 12:06 PM
Just as described in one of the old CrossFit Journals:

20 or so year old Trek 400 (or 460 - has both stickers in) with 12 gears - converted to Single Speed this weekend. Still need to get the single BMX freewheel (debating whether to go for 18 or 16 teeth), for now the chain is very straight on one of the cassette sprokets.

It's running 52-17 gears now and I'm pretty happy with it.

This thing is a blast. Light, clean, quiet and worry free. It's very CrossFitesque too: When you see a hill you don't lighten the gear but tough it out and grind it out (not that there's too many in florida).

I caught the bug and love it!

http://farm3.static.flickr.com/2320/2431259107_4422f0ed49.jpg?v=0

Just rode it to work - about 20-25 mins. It's sweet!

Eva Claire Synkowski
04-21-2008, 05:01 PM
hey leo -

i was looking through your log and saw this program layout:

Monday
Snatch & C&J - 15 reps each. Cut out the maxing out part from weeks before.

Opener/1 x5 sets
+5k /1 x5 sets
+2.5 kg/1 x5 sets.
Rest 5 mins and move on to C&J in the same fashion. If all 15 completed without misses - up 2.5 all loads.

Tuesday
Back squat 3x5 (start @ 75 kg and move up 5 kg each workout)
Bench 3x5 (start @ 90 kg and move up 1 kg each workout. 2.5 is too much)
Muscle up 3x5 (start @ - 28 kg and take 1 kg off each workout)
Ab work.

Wednesday
Snatch + C&J. Same as monday

Thrursday
Back squat 3x5
Clean and press 3x5 (start light and work my way up)
Front lever pull to invert - assisted 3x5

Friday
CF WOD

***

it appears youre not doing that any longer (?) how long did you follow that? im trying to streamline my training for a cycle and i like the look of it... but im not sure i could handle all that loading with the sn/c&j same day (15 reps?!). what kind of percentage did you start at?

Leo Soubbotine
04-22-2008, 03:39 AM
Ec,

I was getting to compete this weekend and was already cutting sets of 5 to sets of 3. But I'll be leaving to GA early Sunday for the CF Business Seminar with Matt Hunt and won't be able to compete on Sat.

I really liked the program. And will start doing once the SE CF challenge is over.

I changed the way of upping the weight - 1.25 kilo instead of 2.5 if you complete all the reps. That made it better.

Other than that - the workout is awesome and the progression goes up rather quickly.
I'd suggest every 4th week to take 5 kg off all the numbers.

Start @ 70% of your maxes to try it. So if your SN is 100 then 70 lbs is where you start for 5 singles, then 80 for 5, then 85 for five. if all successful - add 2.5 lbs to all weights.

Hope that helps.

Leo Soubbotine
04-22-2008, 05:32 AM
Yesterday - 3000 cal/ 350 p/ 140 c/ 120 f

Today
BW 224

Pullup 7x1
bw
+25
+35
+50
+55 pr
+60 pr
+65 pr
Tendons are still sore in arms ever since last friday.

"Nancy"
5 rounds for time of
400 m run
15 OHS @ 95 lbs

16:32 - wearing a 20 lbs vest.

Killer. Breathing while having a vest on tight is not fun. Having it loose sucks though because the sucker bounces.

Good day. Going to the bike store at lunch to get either a rear wheel or 18T freewheel to get rid of all the extra gears on the rear. Yeah! And look for warehouses in Orlando area for CrossFit Evolution Orlando!

Eva Claire Synkowski
04-22-2008, 06:04 PM
Ec,

I was getting to compete this weekend and was already cutting sets of 5 to sets of 3. But I'll be leaving to GA early Sunday for the CF Business Seminar with Matt Hunt and won't be able to compete on Sat.

I really liked the program. And will start doing once the SE CF challenge is over.

I changed the way of upping the weight - 1.25 kilo instead of 2.5 if you complete all the reps. That made it better.

Other than that - the workout is awesome and the progression goes up rather quickly.
I'd suggest every 4th week to take 5 kg off all the numbers.

Start @ 70% of your maxes to try it. So if your SN is 100 then 70 lbs is where you start for 5 singles, then 80 for 5, then 85 for five. if all successful - add 2.5 lbs to all weights.

Hope that helps.

hey leo - thanks! it did help. i gave it a try today, but just upped 1.5k between the sets... and will likely open just 1.5k higher next time as you recommend.

i went on the minute, with 5 minutes rest between sn and c&j. did you "time" the 15 reps... or just go when ready? i sort of like the on the minute thing as it kept me focused.

thanks again - enjoy the business seminar!

Leo Soubbotine
04-23-2008, 08:24 AM
BW 225

Snatch
65 kg/2 x10 sets on the minute
Hell!

C&J
85 kg/2 x10 sets every 90 seconds
Even worse.

Power clean off 4" blocks - max 5
45, 55, 65, 75 kg

Pullups
BW/2 x10 sets.

Good day. Wore me out.
Got good idea where to start my new program though.

Leo Soubbotine
04-24-2008, 06:31 AM
Cheat meal last night. Helped a lot with soreness

Today BW 228

Angie - 29:06 rx'd. PR - slowest angie rx'ed ever. Took almost 15 mins on pullups - twice as long as last time.

Right after:
Everything done with light woody band. Band was double looped on DL's

Low bar box back squat - 200 lbs/2 x10 sets

Seated shoulder press - 55 lbs/2 x10 sets

Deadlift - 230 lbs/1 x10 sets

All sets done with about 45-60 sec rest.

Okay day. Palms are killing me.

Arden Cogar Jr.
04-24-2008, 10:19 AM
http://www.youtube.com/watch?v=jXPMZ-WlJ2Y
Today's total.

I'll be pressing with bands, doing more db presses, floor presses, push presses and hopefully stuff with bands.


Leo,
some serious nice squatting. Given what you can jerk, I was surprised that you don't press more. But that said, I've got orangotan arms and man it's a long move for you to get the bar to lockout; holy crap!!! On those pulls, you probably already know this; but keep those hips down and drive through the floor with the inital pull - your hips were raising early when you got closer to ME.

Serious good work.

All the best,
Arden

Leo Soubbotine
04-24-2008, 11:18 AM
Absolute abscence of deadlifting shows, doesn't it?

That's what I'm working on now.
The press will move up - ME pressing a day after max sn/c&j is not the brightest idea but I was never accused of being the brightest kid on the block!

Thank you on the squats - spent an awful lot of time working on technique and had to restart from scratch. It pays off though in more than just back squatting - o lifts and other squat variations have noticeably improved.

Leo Soubbotine
04-25-2008, 11:53 AM
Late workout today. Thought of a rest day, but without a workout I'm too much of a pain in the ass all day and just don't feel right.

50 DB floor presses with 2x50 lbs in 4 sets of 10 & 15.

Breathing ladder 1->15 - db thruster 2x25.
11:45. Didn't push too far, just some extra work.

Finished off with some l-sits.

Leo Soubbotine
04-26-2008, 08:45 AM
BW 223

Felt beat.
Snatch 85
C&J 105

Derek Simonds
05-02-2008, 05:51 PM
Dude can't wait too hear all about the conference. I am going to BJJ tomorrow. I don't know if you are back in town on Saturday or Sunday. Give me a call if its Saturday and I will swing in and get the camcorder. I can't wait to edit that footage.

Leo Soubbotine
05-04-2008, 02:19 PM
Did a couple wod's in GA.

Today
BW 222

All weights with * - used light bands.

Bike ride 25 mins.
Deadlift 45* kg /3 x3
P. Clean 65 kg/3 x3
Press 25* kg/5 x2

50 burpees + 1' jump
7:27

Leo Soubbotine
05-05-2008, 10:00 AM
Today
BW 222.5

Deadlift 55*/3 x3 sets
Squat 85*/3 x3 sets - 14 inch box
Rope pullup deadhang bw/5 x2

10-9-8...-2-1 reps of
Powerclean 135 lbs
Pullups

10:40

Leo Soubbotine
05-06-2008, 06:52 AM
BW 222.5

Deadlift 65*/3 x3 sets (143 lbs)
Power clean 70/3 x3 (154)
Seated press 30*/5 x2 (66)

Elizabeth rx'ed with squat cleans
13:36

Leo Soubbotine
05-06-2008, 12:02 PM
2nd wod for today
2.4 mile run in 21 minutes very easy pace.
Practiced to run on balls of my feet only. Calves are a bit tight now.
Striking with the heel and pushing off the balls of the feet - definately feels wrong now.

Leo Soubbotine
05-07-2008, 09:41 AM
Today
BW 221.5 (-1)
* - used light band in addition to load

Deadlift 75* kg/3 x3
Box squat 85* kg/3 x3
Double rope pullup bw/5 x2

DB complex up to a max single ( all 9 reps have to be done without putting the db's down or getting them to the hang)
Shoulder press x1 + Push press x3 + Push jerk x5

Up to 65 lbs which is the heaviest db's i got. Don't think I would get 70's though.

Did 3 runs .46 miles each which is not exactly 800 m. Didn't have time for the 4th one. Fastest time - 2:36

Allen Yeh
05-07-2008, 10:21 AM
Did 3 runs .46 miles each which is not exactly 800 m. Didn't have time for the 4th one. Fastest time - 2:36

Holy crap.

Derek Simonds
05-07-2008, 12:10 PM
Holy crap.

Yeah I know, ridiculous isn't it. Oh and he is really humble about it. I try to avoid at all costs any WOD that involves running when Leo is around. It was so bad at the last Crossfit in the Park we did he picked up a kid and threw him on his back just so that he wouldn't leave us too far behind. :D

Leo Soubbotine
05-07-2008, 12:32 PM
Thank you!

One of our guys - Matt ran it in 2:16. He's 36 I believe. Really cool guy.

I get motivated by all our athletes all the time so it's pretty easy to improve all the time.

2nd WOD @ 2pm
Was short on time.
1.7 mile run in 14 minutes really easy pace. My calves are tight!
(Figure out my distances on Google Pedometer)

Allen Yeh
05-08-2008, 02:55 AM
Thank you!

One of our guys - Matt ran it in 2:16. He's 36 I believe. Really cool guy.


Holy crap again!

Leo Soubbotine
05-08-2008, 05:05 AM
"Diane"
21:20 rx'ed.

I can see a glaring weakness! All hspu - kipped. Shoulders are just plain done from yesterday.
Going to start greasing the groove with hspu!

Leo Soubbotine
05-09-2008, 06:18 AM
Was extremely strapped on time
*-used blue bands

DL 85*kg//3 x3 (187 lbs)
Power clean 75 kg/3 x3 (165 lbs)
Seated press 30*kg/5 x2 (65 lbs)

Met con
As many rounds as possible in 5 mins:
KB snatch 5L + 5R with 28 kg kb (61 lbs)
Pullups x10

4 rounds.

Was really happy with that! Only broke last set of pullups. Forearms were pumped!

Leo Soubbotine
05-10-2008, 11:24 AM
Was planning on the rest day, but couldn't miss doing Fran, especially since it was Veronica's last day before moving permantenly to Portland, Oregon.

She did Fran first time rx'ed in 9:36!

So:
BW 223.5
Fran rx'ed in 5:00. Just couldn't move through.

Leo Soubbotine
05-10-2008, 11:30 AM
Found it at another forum:
Invisible Band from EliteFTS! (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=138&pid=2571)

Leo Soubbotine
05-11-2008, 10:33 AM
BW 227 - nice cheat day yesterday!

CF.com - OHS 7x3
60 kg/3; 70/3; 80/3; 90/3; 100/3; 105/1; 110 - miss jerk.
DL 95*kg/3 x3

Double rope pullup bw/5 x2

Some hs practice.

Going to ride bike home right now and go for a jog.

Leo Soubbotine
05-11-2008, 12:41 PM
Jog - 1.75 miles in 15 minutes. Easy pace.

Had to stop and walk for another 1.5 mile or so - decided to run with no socks (to prep for triathlon.
Dumb idea and now I have a blister on my foot.

Leo Soubbotine
05-12-2008, 07:09 AM
bw 224

*= used blue woody bands.

DL 105* kg/3 x3 sets (231)

Power clean 80 kg/3 x3 (176)

Seated press 35* kg/5 x2 (77)

30 Muscle ups for time
7:39 with 70 lbs of assistance.

Was really strapped on time.
Good day.

Leo Soubbotine
05-13-2008, 08:51 AM
Today
BW 223
* = used blue woody band

DL 115* kg/3 x3 (253 lbs)
Squat 90*kg/3 x3 (198)
Ring pullup deadhang x7,4

Max rounds in 15 mins
400 m run
20 Knees-To-Elbows

4 rounds. Pretty happy with that. Getting much better at KTE's than I used to. Before they used to take me eternity!

Here's a couple shots of my ppl carrying the slosh pipe around:
http://farm3.static.flickr.com/2162/2489565034_1cedc5f191.jpg?v=0

http://farm3.static.flickr.com/2060/2489562660_a4a6b97f41.jpg?v=0

Leo Soubbotine
05-13-2008, 11:25 AM
2nd workout:
2.5 mile run - 20:30 easy pace.

Still getting my calves used to running on the balls of the feet.
A bit tender but much less than usually.

Leo Soubbotine
05-14-2008, 05:34 AM
BW 220
Didn't quite get much sleep and squatting/deadlifting with bands takes bigger toll on body than I anticipated.
None the less:

409
431
459 miss
385
385
385
385

50 Burpees
5:23 (pr by 2+ mins)

Derek Simonds
05-14-2008, 10:26 AM
The weights just keep getting heavier and heavier.

Gant Grimes
05-14-2008, 01:17 PM
BW 220
Didn't quite get much sleep and squatting/deadlifting with bands takes bigger toll on body than I anticipated.
None the less:

409
431
459 miss
385
385
385
385

50 Burpees
5:23 (pr by 2+ mins)

Dammit you beat me by 2 pounds!

That burpee time looks a little more suited to you than last week's. If we ever tee it up I'm stuffing the hopper with burpees, muscle-ups, and HSPU.

Leo Soubbotine
05-14-2008, 02:04 PM
Hm...And I'll put some Overhead squats in the mix ;)

I'll be doing CFT every CF.com rest day for the next week and a half just to get used to it a tad.

I'm positive with a couple of days off deadlifts - I'll pull 470.

You're lighter than me though, Gant. I look better in my board shorts though!

And my legs were throbbing on those burpees. Usually I'm out of breath! Hopefully next week I can do that in mid-4!

Gant Grimes
05-14-2008, 03:03 PM
You should be peaking just in time for your games. I read something Louie wrote awhile back about the DL being an emotional lift. None of his guys ever got within 100 pounds at the gym of what they pulled in competition. Mentally, I guess it's hard to "get to that place" when you're training in familiar surroundings. It might be of use to you.

I thought I could at least get 440 today. I barely broke 430 off the ground. But once Rip starts yelling, you're too scared to set it back down.

I'm interested to see where your brand training gets you. I use the box and bands for squats but not DL (I alternate rack pulls, haltings, and snatch-grips off a 4" box). I'm certainly open to new ideas.

I'll be closer to your weight class soon enough. Despite getting stronger, I've wasted away to 184. My weight class in judo is 178-198, and I'm not losing any more. So 196 sounds about right. So far I've had some sausage, a half dozen eggs, a quart of milk, and a pound of chicken. And tonight's forecast calls for steak. Awesome!

Leo Soubbotine
05-15-2008, 03:23 AM
Yeah! Last night was a refeed for me and I had easily 5-6 lbs of meat combined in lunch and dinner!

Band deadlifts are definately helping my lockout - where I always miss.
I'll be using bands on squats/dl's only for warmups now and I'm going to start doing CFT every rest day to grease the groove and have a better idea on openers.
I need to read/think/learn and experiment a bit more with WS to understand it a bit better. For now I'm not going to worry - too close to the comp to experiment.

So far I'm thinking of 440 dl to open, 475 on 2nd attempt and 500 to top it off :D

Leo Soubbotine
05-15-2008, 05:50 AM
Glad tomorrow is Friday.

"Cindy"
16 rds (18 rds is pr).

Beat. Realizing I had no rest day for two weeks or so :D

Weekend is going to be steak time!

Leo Soubbotine
05-17-2008, 11:52 AM
About 80-85 percent effort CFT

Squat (in lbs)
55/5
110/5
185/3
230/3
275/2
320/1 easy
230/3

Press
55/5
100/2
121/1
143/1
154/1 a bit challenging

Deadlift
143/3
230/2
309/1
407/1 easy

RDL's (work lower back tightness and hamstring flexibility)
230/5
230/3
143/5

Total: 880

Some handstand pushup practice.

Kept it light and easy. Lower back now is feeling tons better - it felt compressed and sore for the last few day so some blood flow is good for it!

Diet was shit last night and will be not so good either today. Whoops.

Leo Soubbotine
05-19-2008, 06:59 AM
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

A year ago I wouldn't even bother attempting something like this:

M/24/6'3"/223
46:16 rx'ed. Toasty!

Everything I'm weak at was shown

Leo Soubbotine
05-20-2008, 11:04 AM
It rained pretty bad all morning so:

1000 m row
25 burpees
750 row
50 burpees
500 row
75 burpees

34:35 rx'ed.
Last time 150 burpees by themselves took me 29:50 so this is a nice improvement on my most dreaded exercise.

Leo Soubbotine
05-21-2008, 05:38 AM
Today
BW 223

Squat (in lbs)
55/5
143/3
231/2
275/1
319/1
341/1

A few reps with bands @ 407 lbs to get used to loading on the back.
Easy in the hole heavy on the top!

Press - shoulders are destroyed so did my best
55/5
99/2
121/1
143/1
148/1

Deadlift
143/3
231/2
319/1
385/1
431/1

Back squat empty bar x30 just to stretch a bit better.

Farmers walk 2x60 lbs Kettlebells x400 meters - 4:40

That was a nice finisher.
__________________

Leo Soubbotine
05-22-2008, 05:59 PM
Working out late at night isn't my thing
M/24/220/6'3"
Deadlift x3/ HSPUx max
231/3
321/5
409/7 - Awesome!
231 RDL/5 hspu
231 RDL/2

RDL's - to help with some low back tightness and proper DL technique.

Very pleased with HSPU! 7 without kip is a pr by a lot!

And excited to try this (already posted on CF.com):
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Leo Soubbotine
05-22-2008, 06:32 PM
YEAHHHHHHH!

Finally I got a dead hang muscle up. No kip whatsoever at 221 lbs bw!

Man that was much harder than to kip it!
Didn't do the whole elbow turnout thing, but it was still hard and awesome!

Will video tomorrow!

Allen Yeh
05-22-2008, 06:41 PM
YEAHHHHHHH!

Finally I got a dead hang muscle up. No kip whatsoever at 221 lbs bw!

Man that was much harder than to kip it!
Didn't do the whole elbow turnout thing, but it was still hard and awesome!

Will video tomorrow!

Awesome stuff!

Leo Soubbotine
05-23-2008, 05:42 AM
15 hr fast - 2pm to 5am

BW 220

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

39:55 rx'ed

Fun!

Eva Claire Synkowski
05-23-2008, 04:49 PM
congrats on the muscle up!

although i think im more impressed you slogged through the row-burpee wod a few days ago. v impressive! i haven't been able to psych myself up for 50 burpees for time.

Leo Soubbotine
05-26-2008, 03:35 AM
I used to suck at burpees so bad. Couldn't do more than 3 in a row.
So I went for it Robb Wolf style - "Embrace the suck and make it your bitch!" :D

Saturday - WOD in the park

BW 221

Four rounds for time
400 m run (google mapped it)
25 pushups
50 squats

15:50 rx'ed. pretty good. A nice hill to come down and then climb it back up. Plus dodging people around the pond (it was so busy in the park we were lucky to get in, a few mins later they filled up 100%)

Derek Simonds
05-26-2008, 02:42 PM
I hate to miss WOD's in the park.

Nice job on the MU! I will call you later in the week to talk about the competition.

Leo Soubbotine
05-27-2008, 11:52 AM
Derek - will be waiting for a call!
We missed you and Jr. It was a blast!

Today
M/24/6'3"/223
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Run 5:49
Row 34
Thruster 30
MB clean 30
DU 75
Pullup 26
Total 15:49 and 195 reps

Saved everything for the run (first sub 6 mile)
and Double Unders - since that's where all the points are!

Allen Yeh
05-27-2008, 12:10 PM
Derek - will be waiting for a call!
We missed you and Jr. It was a blast!

Today
M/24/6'3"/223
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Run 5:49
Row 34
Thruster 30
MB clean 30
DU 75
Pullup 26
Total 15:49 and 195 reps

Saved everything for the run (first sub 6 mile)
and Double Unders - since that's where all the points are!

5:49!!!!! You mutant!:eek:

Leo Soubbotine
05-27-2008, 02:35 PM
Allen - I think it's like .93 mile so pretty close.
I was pushing but not too much - still sore and don't want to get too overexerted before the challenge.
Running on the balls of the feet and pulling on the ground - makes you quick!

Leo Soubbotine
05-28-2008, 05:45 AM
Fast 16 hrs.
Bw 219

Squat - lightened method with blue band to a box (in kgs)
65/5
105/3
135/2
165/1
180/1 - 396 lbs

Squat - regular back squat, outside of the cage, no spotters
65/2
105/2
135/1
145/1
155/1 - 341 lbs. Went too deep - so it was pretty slow but no problem

Press WOD:
25/3
45/3
55/3
65/1
60/3 (132 lbs)
62.5/2

Some HSPU and kipping hspu practice right after

Leo Soubbotine
05-30-2008, 08:20 AM
Last two days - rest days.
Fasted 15 hr yesterday and 18 hrs today
Breakdowns are usually
1950-2000 cals / 22 bl protein/ 20 bl carb/ 20-22 bl fat.

Yesterday - bw 220 - really sore.
Today - bw 217 - soreness is pretty much gone.

No workouts. Just resting, tanning, going to the pool.

Tomorrow is the big day.

Leo Soubbotine
06-02-2008, 12:25 PM
Weekend: SouthEast CF challenge:

BW 217
Sat - 6 hours of CFT
363 squat
143 press - missed 154 and 159
451 deadlift
956 total - 12th place 90 points

3pm - 5k run - hot as hell
23:05
12th place

Sunday
2pm - hopper event
1000m row
then
5 rounds for time
21 sdhp - 95 lbs
15 burpees
9 thrusters - 95 lbs

21:02 - 2nd place

3rd overall.

Eva Claire Synkowski
06-02-2008, 05:39 PM
wow! congrats - awesome finish. good thing you embraced burpees lately - tough hopper!

Leo Soubbotine
06-03-2008, 05:33 AM
Without that thousand burpees in the last month - I would have 0 chances that's for sure!

I guess I'm like a mind reader.
The sick part that I started high fiving and jumping around all happy once I saw the hopper. And now I have a good time every time I take a step :D

It's great.
Going to workout today - do the Hang P. Sn workout.

Derek Simonds
06-03-2008, 01:34 PM
As I said on the phone You Are The Man!

I will give that WOD a whirl this weekend to see where I end up. Looks really fun. No P/U's so I have a chance.

Leo Soubbotine
06-04-2008, 05:27 AM
Whatever you think of this wod - it's a lot worse!

Today
BW 217
Fast 15 hrs
24 bl protein/18 bl carb/ 21 bl fat

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

3 rounds Rx'ed with 25 lbs vest - easy pace, still sore and good form.
Still recovering.

Leo Soubbotine
06-05-2008, 12:02 PM
BW 216
Fast 18 hrs
24 bl pro/18 bl carb/ 20 bl fat

CF.com - Back squat 5x5
Kept it light with good form. Hips are still sore:
25/5
45/5
65/5
85/5
105/5 - 231 lbs.

Leo Soubbotine
06-06-2008, 05:36 AM
Fast 15 hrs
2000 cals/ 24 pro/ 20 carb/20 fat

BW 215 (-1) Lightest weight in the last few months.

Rest day Workout A:
Power snatch 3x5 @ 50 kg
Bench press 3x5 @ 85 kg
Thruster 3x5 @ 55 kg
RDL 1x5 @ 125 kg
Kipping pullups 1x15 reps
Waiters walk - 400 m with 1x28 kg kb. That was "fun".

Sitting here drinking my 1 quart of chocolate milk. That's going to be my extra meal on Rest Days.
Let's see how the experiment goes.

Derek Simonds
06-08-2008, 06:11 AM
Call me I have your phone and your damn alarm went off at 7:00 AM. The band didn't quit playing until closing time last night, so 4 hours of sleep was not what I had planned for. :D

No worries though it gives me a great reason to have a big lunch and take a nap.

Leo Soubbotine
06-09-2008, 04:14 AM
An extra cheat meal made my weight sky rocket.
Itll be back to normal by Wednesday.

BW 222
WOD

Thruster, 10 reps - 135 lb
50 Double-unders
Thruster, 8 reps
40 Double-unders
Thruster, 6 reps
30 Double-unders
Thruster, 4 reps
20 Double-unders
Thruster, 2 reps
10 Double-unders

9:39 Rx+ 148 lbs thrusters.

That was hard. Once finished had to lay on the floor with chest feeling like its being pulled inside. Breathing wasnt easy.
Good workout.

Leo Soubbotine
06-10-2008, 08:45 AM
18 hrs fast
22 pro/ 20 cho/ 22 fat

BW 216 (-6)

Hybrid WOD B (I love the name - Hybrid workouts! Thanks Gant!)

Power clean
75 kg/5 x3 (165 lbs)

Muscle up
-60 lbs/5 x3

Thruster
57.5 kg/5 x3 (126 lbs)

HSPU -> 20kg plate x max - 8

Waiters walk 150 meters with 2x 28 kg kb's. Rough.

Drinking my quart of chocolate milk now.
Six pounds lighter in a day. Not too bad.
Ripped my palm a bit on the mu's.
Cleans were quick and easy.
Good day.

Leo Soubbotine
06-11-2008, 04:49 AM
22 pro/ 20 carb/ 21 fat + 1 quart of choc milk

BW 218

Deadlift 4003 plus did some Dbs deadlifts and situps to finish off.

Leo Soubbotine
06-12-2008, 02:32 PM
Fast 17 hrs.
23 pro/20 carb/20 fat
BW 216

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

41:31 rxed. Worse than I expected. Deadlifts crippled the hamstrings and the extra strength training wiped out upper body. Couldn't do more than 4-5 ring dips and 5-8 pullups.
Good day.

Leo Soubbotine
06-13-2008, 05:43 AM
Fast 15 hrs.
23.5 pro/20 carb/ 20 fat

BW 216


WOD
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

16:49 rx'ed.

Ready for the weekend.
Tomorrow should be fun with all the affiliates coming out!

Leo Soubbotine
06-16-2008, 06:12 AM
Today:
BW 219 - cheat meals over the weekend were good!

A mix of 2 wod's:

Overhead squat 5x1 and we just started a "BaseLine" wod in our gym for all the new folks - so tested that out:
2 mins each:
Row (calories)
Thrusters 2x20 lbs
Situps
Pushups
Pullups

OHS:
Warmup - 45, 89, 133, 176
Work - 220, 242, 253, 269 (pr), 275 (PR!) - both PR's are also jerk pr's.
CrossFit North Level IV - BW ohs +50 lbs

"Baseline"
Row - 40 cals
Thrusters - 40
Situps - 70
Pushups - 45
Pullups - 30

Abs are still sore from friday - that made the pullups and pushups hurt a lot more!

Good day!

Leo Soubbotine
06-16-2008, 08:07 AM
http://www.youtube.com/watch?v=P_3Ck_0-jwQ - The vid.

Allen Yeh
06-16-2008, 12:25 PM
Very nice!

Timothy Holmes
06-17-2008, 06:14 AM
Very impressive, Leo!

Gant Grimes
06-17-2008, 09:27 AM
You are one strong sonofabitch!

Great lift!

Leo Soubbotine
06-17-2008, 12:11 PM
Thank you!

Gant - Guys like you and folks that train at our gym give me some extra motivation to improve. Can't sit still :D



Today
BW 220

Robb Wolf suggested that with my stats - I should bump my blocks up to 30-35 so for the ease of math I'm going to go with 33 (breaks down nicely into grams - that's how I do the math)

WOD:
Seven rounds
21 Shoulder presses - 40 kg (88 lbs)
21 Box jump 22"

25:10 rx'ed. Fun

Derek Simonds
06-17-2008, 12:19 PM
WOD:
Seven rounds
21 Shoulder presses - 40 kg (88 lbs)
21 Box jump 22"

25:10 rx'ed. Fun

A) I agree with Gant you are a beast.
B) 147 Shoulder Presses with 40 KG ??????? That is freaking ridiculous.
C) The people at your gym might be inspiration to you but you provide the same to them brother.

Leo Soubbotine
06-17-2008, 02:19 PM
Thank you Derek.

BTW Gant, don't call my mom names - she'll kick your ass:
http://farm4.static.flickr.com/3171/2587645733_6935ce17dc.jpg?v=0

:D

Gant Grimes
06-17-2008, 03:27 PM
Robb Wolf suggested that with my stats - I should bump my blocks up to 30-35 so for the ease of math I'm going to go with 33 (breaks down nicely into grams - that's how I do the math)

Don't bother with the blocks. Counting just takes valuable time away from eating. Your protein requirement can be described as "everything" or "all of it."

Good pic of your mom. Considering that your brother is taller than you, she needs a rifle to keep order.

Leo Soubbotine
06-17-2008, 03:48 PM
Actually my brother will be here in fl in less than 5 days.
We're going to Busch Gardens this weekend (Derek - want to go?)

Gant - I'll eat way too much if I don't count. My PR is 96 oz steak in 35 mins plus potato, salad and some bread. I want to bulk up to to 235-240, not balloon up. Been there before since I was 10.

Leo Soubbotine
06-18-2008, 07:16 AM
Yesterday - 33 blocks

Today
BW 218 (-2)

Power snatch
52.5 kg/5 x3 sets

Bench press
87.5 kg/5 x3

Thruster
60 kg/5 x3

Deadlift variation: Rack pull right below the knee x max triple (belt+straps)
65/3
105/3
145/3
175/3
195/3 (429)not too bad

Crossover carry 150 m (was running out of time) with 16 kg kb up and 28 kg kb down. 1 switch.
__________________

Leo Soubbotine
06-19-2008, 08:10 AM
33 blocks yesterday
17 hrs fast

Today:
bw 217.5

10-9-8-7-6-5-4-3-2-1
Deadlift 250 lbs
Ring dips
Pullups

22:19 wearing a 25 lbs vest the whole time (makes it so much harder to rest and breathe).

Good one.

Made a CF Evolution video (http://youtube.com/watch?v=qmXD8LF0a8s) finally!

Leo Soubbotine
06-20-2008, 05:42 AM
bw 219

33 blocks yesterday

How many rounds in 20 mins
10x 135 thrusters
10x Pullups with 50 lbs

4 rds.

Sitting here eating my ice cream (instead of milk now).

Leo Soubbotine
06-21-2008, 08:54 AM
Had a Huge PR today - the busiest regular class at CF Evolution:
http://farm4.static.flickr.com/3265/2597249223_dd616071b5.jpg?v=0
http://farm4.static.flickr.com/3050/2598082526_0b2c065b88.jpg?v=0


Now it's time to eat!

Derek Simonds
06-21-2008, 09:21 AM
Had a Huge PR today - the busiest regular class at CF Evolution:
http://farm4.static.flickr.com/3265/2597249223_dd616071b5.jpg?v=0
http://farm4.static.flickr.com/3050/2598082526_0b2c065b88.jpg?v=0


Now it's time to eat!


That sir is the best kind of PR!

Leo Soubbotine
06-23-2008, 05:18 AM
Derek,
It's fantastic!

Yesterday
33 blocks

Today
BW 220

"Who needs Grip Anyways"
3 rounds:
10 Power cleans @135
10 Pullups
Then...50 KTE's (knees to elbows)
then
3 rounds:
10 Power cleans @135
10 Pullups

16:05 rx'ed.

Pretty good. No rips. I took a vid of first 3 rds + 5 KTE's (that's all that my camera had room left for - it's not a video cam - so not too much room for vids).

First 30 pc's and pullups were done in 4 mins even.

Leo Soubbotine
06-23-2008, 05:32 AM
Video - first 3 rds. (http://www.youtube.com/watch?v=0aOOzhOoLQY)

Song is Finnish. It's great!

Leo Soubbotine
06-24-2008, 09:04 AM
yesterday - 33 blocks

Today
BW 217.5

Snatch 7x1 (CF.com)
all weights in lbs

55/5 - practice
99/3
120/2
143/1
154/1
165/1
176/1
182/miss

Practice:
143/ halting dl + squat snatch x3
148/ halting dl + squat snatch x2
154/ halting dl + squat snatch x1
159/ halting dl + squat snatch x0 - miss snatch.

Then
MetCon

3 rounds
30 Double unders
20 Ring pushups feet on 12" box
10 Pistols (Alternating to a dynamax ball)

10:05 rx'ed.

Good day.

Derek Simonds
06-24-2008, 10:53 AM
Well these are interesting.

http://www.straighttothebar.com/2008/06/backflip_burpees.html

I think Tracy could do them but I would have to convince her. :D

Leo Soubbotine
06-24-2008, 12:16 PM
Derek - is that Greg E? I saw those a long time ago and one day I'll be able to do them no doubt! Those look cool.

Leo Soubbotine
06-25-2008, 05:14 AM
yesterday
34 blocks

Today
Bw 219

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

355 as rx'ed.

First time tried FGB. Wasn't nearly as bad as I anticipated.
Averaged 25-26 reps on everything all 3 rounds except rower - that was 18,17,18 cals.

Not my style of WOD's.

Leo Soubbotine
06-26-2008, 01:30 PM
BW 220.5
Cheat meal last night at the greek restaurant.

Power clean
170 lbs/5 x3

Muscle up - 60 lbs/5 x3

Thruster
143 lbs/5 x3

Some hspu, and a crossover carry for 300 m with 40 and 60 lbs.

Good day.

Gant Grimes
06-26-2008, 02:32 PM
First time tried FGB. Wasn't nearly as bad as I anticipated.
Averaged 25-26 reps on everything all 3 rounds except rower - that was 18,17,18 cals.

Not my style of WOD's.

You've been doing a lot of WOD that aren't your style, wasting all those wonderful calories on chipper workouts. Was this prepping for the Games?

Leo Soubbotine
06-26-2008, 02:54 PM
For the Southeast challenge - yeah. I probably easily did 1000 burpees before it. That sucked.
Right now I'm just following CF.com Mon-Fri and becoming a better CF'er. On rest days I do strength training with upper body focus. That keeps my training ADD in check and doesn't let me overtrain.

That's pretty much it.

Leo Soubbotine
06-27-2008, 06:25 AM
yesterday 33 blocks

Today
BW 220

3 rounds for time of:
Run 800 meters
21 Kettlebell swing, 61 lbs (28 kg)
21 Thruster, 105 lbs
21 Pull-ups

28:40 Rx'ed (scaled weights up from the cf.com wod)

Good wod.

Leo Soubbotine
06-30-2008, 06:10 PM
Made a new CF Evolution video (http://youtube.com/watch?v=IJmPiRMAs-U) with all new footage

Yesterday
33 blocks

Today
BW 220.5

Workout at 9pm
Power snatch
55kg/5 x3

Bench press 90kg/5 x3

Thruster
67.5 kg/5 x3

Deadlift variation:
Deadlift off a 4 inch block for a max double

65/2
105/2
145/2
165/2
185/2
195/2 (429 lbs) Rough but made it! Very pleased.

Carry - walk 300 meters with 2x24 kg KB's in rack position with abs tight and good posture. That was plain brutal. I'd rather carry them overhead! New kb's are smooth and shiny!

Leo Soubbotine
07-01-2008, 03:57 PM
yesterday 33 blocks

today
bw 222

Shoulder press up to 148x1
Push press 176x3, did 200x1 twice - PR
Push jerk 176x5, did 200x3.

Shoulders are cooked from yesterdays bench and thrusters.
Pretty good day.

Eva Claire Synkowski
07-01-2008, 04:24 PM
Made a new CF Evolution video (http://youtube.com/watch?v=IJmPiRMAs-U) with all new footage



nice vid - looks like youve got a pretty tough group!

and nice pp!

Leo Soubbotine
07-01-2008, 05:07 PM
Can't wish for a better job.

And now we'll have Danny Camargo, USAW Regional coach (soon to be International) on board coaching the Weightlifting Class - that'll be fantastic!

Planning on attending a CF Level 2 cert sometime soon, then Rip's cert is in early Sept, Nutrition - hopefully sometime in autumn too, then 2 more specialty certs and try out for a CF level 3 is just around the corner!

Time of my life!

Leo Soubbotine
07-02-2008, 05:50 AM
yesterday 33 blocks

bw 220.5

CFWU x3
WOD:
Five rounds for time of:
150 pound Deadlift, 15 reps
150 pound Hang power clean, 12 reps
150 pound Front Squat, 9 reps
150 pound Push Jerk, 6 reps

38:01 rx'ed. (Scaled the weight up from CF.com's 135, which wasn't the brightest idea I ever had, but I was really happy to finish! )

Allen Yeh
07-02-2008, 06:09 AM
That looks not like a lot of fun.

Leo Soubbotine
07-02-2008, 06:13 AM
Just another training day. It was a good workout that's for sure.

Didn't get a lot of sleep last night - took some caffeine at about 6pm and didn't go to bed till past midnight.

Leo Soubbotine
07-03-2008, 08:52 AM
Had a good big cheat meal last night - steaks, yams, grapes, guacamole, nuts.

Today BW 223

Death by pullup - 8 mins + 6 pullups. All pullups chest to bar, not clavicles to bar or throat. That was much harder. Was real close to ripping. Butterfly kipped a few, but then switched to regular kip at about 4.

Bonus" (a wod from CF Games this year)
5 rounds
275 deadlift x5 reps (no dropping allowed - forgot a couple times and had to do an extra rep)
Burpee x10 reps. Chest hits the deck every rep.

7:15 rxed. Fun

Leo Soubbotine
07-05-2008, 05:49 AM
Friday WOD (forgot to post)
bw 222

Power clean 80kg/5 x3 (176 lbs)

Muscle Up -28 kg/5x3

Thruster 70 kg/ 5x3 (154)

Walk with 100 lbs heavy bag 400 m - 6 mins.
Planned on 800 m but ran out of time.
Talk about soreness. Tendons in my arms are extremely tight. Sore all over. Good stuff.

I have to say - can't wait to DL heavy again or may be do some tire flips. Feeling much stronger and better all the time now!

Leo Soubbotine
07-07-2008, 04:01 AM
Saturday WOD:

Gym destruction - about 9 hours
Tore down one of the walls in the gym - much more roomy now and ready to weld.

Derek - appreciate the sawzall - made our lives much easier.

Downside - stepped on a nail (pretty deep) and now have to limp around a tad. It's almost gone by now.
Will skip training today however.

Derek Simonds
07-07-2008, 12:46 PM
dang nails. see you when i get back.

Leo Soubbotine
07-07-2008, 04:28 PM
Bw 220.

Stepped on a nail on saturday pretty bad. Hurt all through the weekend. Ibuprofen is killing all the pain though. By now it's actually fine, swelling gone and no black and blue stuff anymore.

Fran
4:18 rx'ed. (17 sec off pr - ripped once on right palm and got a blood blister on the left. Legs are still beat from last week and the ibuprofen blunts any feelings as far as whether I'm feeling beat or not. With Vitamin I in my veins I'm always ready to take on the world :D )

Then
Deadlift max single (with straps - couldn't hold on to the bar)
143
231
321
419
473 - pr (should be able to pull it next week with no straps no problem. Grip is never the limiting factor).
484 - miss

Good day. Now I'm hungry. Happy that the foot healed up so fast!

Eva Claire Synkowski
07-07-2008, 04:55 PM
wow, dl pr with a hole in the foot! not bad at all.

Allen Yeh
07-08-2008, 04:45 AM
473! Aren't you one of those tall guys?

Leo Soubbotine
07-08-2008, 09:05 AM
I'm 6'3. Not as tall as my brother though - check this pic out - http://i276.photobucket.com/albums/kk17/CrossFitEvolution/DSCF6808-1.jpg

Bw 222.5

Hands were fucked up so PR in Angie wasn't happening - thus decided to go a different route:

100 Ring pullups
100 Ring pushups
100 GHD situps
100 Air squats

52:59 - 26 mins on pullups, 13 on pushups, 8 on situps, 6 on squats.

Pullups sucked - could barely hang but didn't quit.
Good day. Time to eat.

Gant Grimes
07-08-2008, 02:47 PM
Deadlift max single (with straps - couldn't hold on to the bar)
143
231
321
419
473 - pr (should be able to pull it next week with no straps no problem. Grip is never the limiting factor).
484 - miss

Good day. Now I'm hungry. Happy that the foot healed up so fast!

Nice pull! I need to get crackin'.

Damn, you're skinny. I'm eager to see what you'll be lifting when you're 250 (and still skinny).