The Red Corner

[Leo Soubbotine]

BW 217.5

10-30 am Bouldering, not too many pull-ups

After the noon class - did a set of max pull-ups for whatever reason.
33 - new pr. Then did 16 chest to bar pull-ups in a row.

2pm - tumbling. Cutting back on my BHS, tucks etc. DId a ton of presses from headstand on mats. Finally was able to press out from elevation, lower and press again. Couldn't balance enough for 3 reps yet though.

3 pm - Med ball 1 arm push press and throw (like push ball)
10 lbs x 5L + 5R
14 lbs x 5L + 5R
20 lbs x 5L + 5R
By this point my shoulders were gone.

I. Rack Jerk in kilos
60, 80, 100, 115, 120 miss
II. 3 pos Clean + Jerk 82.5 kg/3 sets
III. Max pull-ups - felt like I was going to tear by then. Did 16 underhand grip and a few sets of 10 regular grip.
IV. DB press
2x45 /8 reps
2x50 /8 reps
2x55 /8 reps - possibly a PR

V. HSPU to 2 abmats /8 reps x3 sets.

Smoked.

[Leo Soubbotine]

Friday
BW 219

Bouldering 45 mins + pull-ups pull-ups pull-ups

then a short wod

15-12-9
Burpees
HSPU to 2 abmats
6:42

HSPU after burpees suck.

[Scott Clark]

BW is steady dropping Leo. How low are you aiming to get to?

[Leo Soubbotine]

Whatever it'll get to. Probably in the 210-215 range, unless somehow the changes will be faster.

Today
BW 221

Fran
4:35 rx'ed. Almost a minute slower than PR. Gassed early on and everything was slow and painful. Chances are - too tired from extra wod on Saturday and the continuous lowering of carbs (had a whopping 1 apple all last week, the rest were veggies).
Going to start having PWO after metcons with 8 blocks of carbs and 4-5 blocks of meat. We'll see the difference it makes.

Will be doing CFT tonight instead of tomorrow - we'll see if that has been affected (so far strength work hasn't been affected).

[Leo Soubbotine]

BW 218.

Started eating 1-2 cans of sardines per day to get the fish oil from - Dr. Eades Protein Power Lifeplan recommendation. Pretty good stuff actually.

Today:
Climbed for an hour with pull-ups work. Various grips, db weighted chinups - heavy triple: BW, +10, +20, +30, +40 deadhang of course.

HSPU 3x5 to abmat
WoD:
15-12-9
Burpees
GHD situps
KB swing 24 kg
5:32

2pm:
Tumbling for 1 hr. HS, Cartwheels, round offs, presses etc

Had half sweet potato+1 apple sauce + 3oz steak after both workouts.

[Leo Soubbotine]

wanted to see how my recovery is going.

Back squat low bar to parallel
95/5
135/3
185/2
225/1
275/1
315/1
345/1
365/ miss

Quads are extremely sore still.

"Annie"
50-40-30-20-10
Double unders
Situps
6:28 rx'ed PR

Good day.

[Leo Soubbotine]

Thursday - bouldered and did pull-ups.

Going to rest till Monday

[Leo Soubbotine]

Coached my first athletes in the Weightlifting meet.
It was pretty neat - adjusting openers, watching the amount of athletes that go before your athlete and warming up accordingly.
Monique got 2 pr's at 40 sn and 60 c&j and barely missed 43 & 63.

Next comp I'll probably compete.

Itching to workout again tomorrow.

[Leo Soubbotine]

monday
bw 218

I. Ring complexes x3 giant sets:
On high rings - kipping mu + dip + fall to invert + skin the cat pullout + ice cream maker
On med rings - mu row + archer row + dip
On low ring - pushup+ archer pushup + pushup with hand forward

II. Press 5x5 at 115 lbs
III. 3 pos snatch 115 x3 sets
IV. HB Back squat up to 245 x5
V. Sprint 200 meters x4 sets. Rest by walking back

Good day.

[Brian Solar]

Congrats Leo on qualifying for the 2009 Crossfit games!