CrossfitPrague

Changes are comming...

2009-07-31T15:49:00.001+02:00

1. So we could no longer be CrossFit Prague :(
Reason is CrossFitPraha and no, this is not me. So I think about new name of our small gym all the time, if you have any suggestions, please let me know :)

2. We changed our schedule
Now we train twice a week, two one hour blocks so we have some available slots. So if you want to do CrossFit in Prague let me know !

3. Olympic lifting cert
I attended oly lifting certification in Scotland few days ago. It was very very cool, very professional and I have to say that I love those lifts ! Very elegant, very nice, very powerful. I'm not lifter now at least I know what to do and how to teach it for CrossFit purposes.

Future selfs

2009-06-24T09:39:00.000+02:00

Nice essay, as always on Again Faster.

World pullups record in one hour

2009-06-23T08:35:00.002+02:00

Jan Kareš - Idnes, well 979 pullups in one hour it's not an easy task to do...Here is another article.

2009-06-21T11:55:00.000+02:00

“Do not believe in anything simply because you have heard it. Do not believe in anything simply because it is spoken and rumored by many. Do not believe in anything simply because it is found written in your religious books. Do not believe in anything merely on the authority of your teachers and elders. Do not believe in traditions because they have been handed down for many generations. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it.”

Buddha

OHS

2009-06-10T14:17:00.000+02:00

Taken from Coach Rut

The GOLD standard for OH Squat is 15 reps with body weight and/or body weight + 50lbs for a single...

Tak pozor...

2009-05-29T07:41:00.000+02:00

...tohle je fakt inspirace ! Tohle taky a tohle taky. Je neco jineho se kvalifikovat na Games, pokud je vam 28, ale tahle lady (a nasledne ty dva), jsou dost "za zenitem", nicmene prosli kvalifikaci.

GRATULACE !

Short but intensive

2009-05-21T22:30:00.000+02:00

It's a sad day when you find out that it's not accident or time or fortune, but just yourself that kept things from you.
Lillian Hellman

Nacvik
Monika - DL s KB
Kacak - DL s 40 kg 5x5
Mysak - swing 16, 24 kg KB

ring rows

WOD
5x{
5 burpees
10 lunges
20 singles pres svihadlo }
Michal - 3:38
Kacak - 4:09
Monika - 4:24

WOD

2009-05-19T17:18:00.003+02:00

You only live once - but if you work it right, once is enough.
Joe E. Lewis

Nacvik
Monika - veslovani

Blanka, Michal, Barin - pullups ladder, cca. 26 shybu kazdy

WOD
Blanka - 2 km row

3x (15 burpees, 15 lehsedu, beh kolem skolky)
Michal -11:12
Monika -14:33
Barinek - 14:55

Tabata strikes again...

2009-05-14T22:19:00.001+02:00

Knowing is not enough; we must apply. Willing is not enough; we must do.
Johann Wolfgang von Goethe

Crossfit Games se blizi... Uvidime neuveritelne veci !

Monika nacvik DL s 16 kg KB

Katchak - 2x 500 m row - 2:10 a 2:00 (PR o 2, skoro o 2 vteriny) Katchak naposledy vesloval pred 2 mesici...Presto ma o 2 vteriny lepsi skore. Asi to funguje ne :) ?

DL 5x5
TJ - up to 87.5kg
Michal - up to 70kg

WOD
TJ - 150 thrusters s tyci - 10:28 - rekord telocvicny (minuly 11:45)

Michal - 10x (250m row, 15 kliku ) - 16:13 (srovnejte s timhle, o 500 metru dal a 50 kliku vic a dalo to 3 minuty navic...)

Tabata drepy, kliky
Monika
drepy 14, 14, 13, 12, 12, 11, 13, 13
kliky 8, 7, 7, 5, 5, 4, 4, 5 (italica na kolenou)

Katchak (srovnejte s timhle )
drepy 15, 16, 14, 14, 14, 13, 14, 14
kliky 11, 9, 10, 9, 8, 7, 7, 8 (italica na kolenou)

Dalsi navsteva :)

2009-05-12T23:11:00.000+02:00

I hope I shall possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an honest man. -- George Washington

WOD
Barin 15-10-5 jumping pullups, stridave s 30x vyskokem na zidku -5:03
Mysak 21-15-9, couplet 24 kg swing & burpees - 4:58 (?)
Monika - 60 burpees (bez kliku) - 7:15 min
Blanka - 40-20-10 - ladna chuze & kliky - 7:00

Team work

2009-05-05T11:29:00.002+02:00

“The great enemy of the truth is very often not the lie - deliberate, contrived and dishonest - but the myth - persistent, persuasive and unrealistic”.
- John F Kennedy

To nahore se tyka snad vseho, ale ve cviceni ( a v jidle...) je to pravda na 1000%. Vidim to vsude kolem, v telocvicne, v globo-gymu, v nazorech ostatnich, na skoleni "osobnich treneru"....

Takze znova tym, spolu s Tomasem H., ktery dorazil na navstevu :)

WOD
libovolne porad, ale kdyz se zacne, tak se dokonci.
100 burpees
100 preskoku pres svihadlo
100 kliku
100 drepu
100 ladna chuze
100 thrusters s medikem

Tym 1 - Bara a Tomas H. - 19:52
Tym 2 - Tj & Katchak - 18:40

AMRAP swing s 16 kg KB in 10 min
Myschak - 300 (wow...)

Lance Armstrong and kettlebell

2009-05-04T17:27:00.000+02:00

Source : Daily News

Lance knows...
...and we know it as well :)

Full Mission Profile

2009-04-29T11:46:00.000+02:00

Image: Brass Ring Fitness

Vysadek nad nepratelskym uzemim se zcela nepodaril
- serzant Myschak musi vytahnout vsechno vybaveni ze strze, udela to pomoci 50x deadlift s 24 kg KB
- porucik Barin je pod skalou a musi pomoci 30 pritahu na kruzich vylezt ven
- gunny Petulan je v lese a musi preskakat vsechny prekazky - 50 x vyskok na zidku

- nasledne vsichni prebehnout kolem skolky pres nepratelske uzemi

- nasledoval boj muze proti muzi (nebo zene) - 40 burpees

- na zneskodneni bomby jsou potreba uplne vsichni, bomba ma limit 12 minut.

Vsem se to podarilo do 7 minut, takze zaplatpanbuh - mise uspesna :)

Starting Strength

2009-04-24T08:57:00.000+02:00

Everything you want to know about

Deadlift
Squat
Power Clean
Press
Bench Press

is in this book. If there is just one book in you library about training this is it. It's a must. Go and buy it !

Brian Chontosh

2009-04-23T10:14:00.001+02:00

Image from: CF Games

Decorated war hero and apparently CF monster. Check out this video(mov).

Not CF related but cool nevertheless...

2009-04-21T08:35:00.002+02:00

Chyba ve WOD !

2009-04-21T06:45:00.000+02:00

Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable.
Sidney J. Harris

WOD
Katchak & Petulan & Barin - 200m ladna chuze (moje chyba, melo to byt 400)
5:43, 5:42, 5:50

Michal - 15-10-5 of box jumps & pullups - 6:10

Na zahrade bylo kraaasne :)

2009-04-14T22:33:00.004+02:00

Everyone has talent. What is rare is the courage to follow the talent to the dark place where it leads.—Erica Jong

Nacvik dips & tuck front lever hold & shyby, vsechno na kruzich
waiters walk, 2x kolem zahrady

WOD
Petulan - 6:30 (minuly vysledek zde, 7:58)
TJ - 8:05

21-15-9 lehsedy, burpees, plus beh kolem skolky
Katchak 14:52
Mysak - ??? (to be added)

Beh

2009-04-09T10:11:00.001+02:00

Logo CrossFit Endurance

I think the purpose of life is to be useful, to be responsible, to be honorable, to be compassionate. It is, after all, to matter: to count, to stand for something, to have made some difference that you lived at all." – Leo Rosten

Takze zaciname behat :) uz je hezky. Co se tyka behani, doporucuju trenovat nejenom vykon, ale hlaven techniku. Beh je taky technika. Podivejte se na Google na zdroje na techniku, ktera se jmenuje POSE, popr. "Chi Running".
Kdo je vetsi nadsenec do vytrvalosti nez ja :), tak doporucuju Crossfit Endurance - CrossFit s malicko vetsim zamerenim na vytrvalost - beh, plavani, kolo.

Nacvik:
- DL
- Ring Dips
- headstand
- shyby na provaze

WOD
Michal - 400 m lunges - 10:04
Barin & Katchak - 3x ( 5 horizontal ring rows, 10 kliku, beh kolem bloku)
Barin - 11:12
Katchak - 11:15

Petulan & TJ - 3x (20 KB swings, 20 pushups, beh kolem bloku)
Petulan - 10:33
TJ - 10:27

Beh

2009-04-08T14:03:00.000+02:00

“The great enemy of the truth is very often not the lie - deliberate, contrived and dishonest - but the myth - persistent, persuasive and unrealistic”.
- John F Kennedy

... a proto jsem holkam vysvetlil, ze se nemusi behat po patach a ze vetsina tohodle mytu je dana botama, nebyt bot, tak takhle behat nikdo nemuzu, protoze to po patach boli. Takze rychly uvod do POSE.
Pokud si chcete precist o tomhle mytu vic tak doporucuju
You walk wrong (vyborny clanek)
CrossFit Endurance (clanky a video nalevo)
Footwear for fitness
Five Fingers (botky nahore)

Holky nacvik behani plus minikratke WOD
3x(
10 kliku
beh 200 m)
Bara - 2:12
Katchak - 2:00

Kluci
press 5x1, push press 5x3, push jerk 5x5
Michal si namohl zada, takze nedokoncil
Petulan
40-45-50-52.5-60
45-50-50-60-70
50-55-60-65-4x70
TJ
40-45-50-52.5-55
50-55-60
50-55-50-50-52.5

Every Second Counts

2009-04-05T12:02:00.001+02:00

This movie is coming soon...

WODs

2009-04-02T09:55:00.004+02:00

Gratitude is like a flashlight. If you go out in your yard at night and turn on a flashlight, you suddenly can see what's there. It was always there, but you couldn’t see it in the dark.
Dawna Markova

WOD
250 lunges - Bara - 12:59

Petulan
10x (
250m veslovani
10 kliku ) 12:32

Blanka & Katchak
5x5 DL nacvik, Katchak do 55 kg

Michal AMRAP 10 min
5 ring rows
10 pushups
15 squats
- 10 kol

Klasika - Greg and Annie and Fran

Team work

2009-04-01T16:27:00.000+02:00

"A government that is big enough to give you all you want is big enough to take it all away."
Barry Goldwater

Nacvik pushpress, nacvik SDHP do 15 opakovani

AMRAP in 15 min
15 burpees
15 situps
Petulan & Barin - 8 + 14 burpees
TJ & Michal - 9 + 15 + 13

australian qualifier wod

2009-03-29T14:36:00.003+02:00

18:03 - wod for australian qualifier (for CF games 09) - way too slow :o(
P.

Three Rounds
10 Clean & Jerk Men 60kg / Females 40kg
15 Ring Dips
20 KB Swing Men 24kg / Females 16kg

Beyond White Board

2009-03-28T09:35:00.003+01:00

My own training is on Beyond The White Board for some time now. I like to analyze things, see the numbers in perspective and in time and blog is not good at this. I even thought about writing my own little application about three years ago, I even started coding in RoR but lack of time and other preferences of mine were just stronger than this.
This tool is great and I just hope they would allow to add my own custom WOD's soon (I'm on HQ WOD for now so no problems with that for now).
It's really interesting to see how do I compare to others. Usually I tend to be in the middle of spectrum, which means, I'm pretty much average at everything, sometimes better sometimes worse. But there are always fire breathers out there who post some incredible results... That motivates me quite a bit.
I need to improve my strength (obviously and as always :), running technique and ring dips. And yes L-sits, pull ups, HSPU etc. etc. so many thing I suck at....
If you are currious I'm member 1110 :)

2 na 2

2009-03-26T09:30:00.004+01:00

Dneska jsme meli stejny pocet navstev, jako regularnich cvicencu. Skolkova Bara a Novacka Katchenka, plus Petulan a Barunik.

Nacvik push press, push jerk.
3x5 Push press s rozumnou vahou
20x diamond situps, 20x janda situps

WOD
Petulan & Barinek - 150 thrusters
Bara 5 kg medicimbal -10:11
Petulan 20 kg tyc -11:45

Katchenka & Bara
400 m row, 50 kliku, 50 drepu, 50 ring rows, 50 ladna chuze
K -10:42
B -kliky na kolenou - 11:54

10kove WOD

2009-03-24T09:49:00.004+01:00

"There is never an absolute answer to everything, except of course that you have to do your squats."
Mark "Rip" Rippetoe

Rip je vybornej chlapik se smyslem pro trosku cernejsi humor. Mam od nej tri knihy (jestli to nekdo myslite s trenovanim a technikou pro drep, DL, clean, press a bench press vazne, tak nevahejte - Starting Strength je to jedine co potrebujete !) a ted vydal DVD. Obavam se, ze si ho koupim :)

Nacvik - front squat, rozumna vaha. 5x5

WOD
Bara
10 x {10 DL 24 kg KB
10 kliku} - 11:10

Petulan
10x {
10x DL 32 kg KB
10x kliky } - 8:26 PR (podivejte se sem, tady to Petulan dal za 15:30, "celkem" zlepseni co rikate ?)

Lucian
10x {
10 swing 16 kg KB
10x ladna chuze } - 6:44

Blanka AMRAP in 10 min
5 ring rows, 10 pushups, 15 squats - 8 kol (plus 5 plus 7)

DL

2009-03-19T10:02:00.002+01:00

"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." -George Orwell

Nekdy se na CF HQ objevi pojmenovane WOD a stava se, ze je to tzv. Hero WOD. Je pojmenovane po nekom, kdo cvicil CF a byl clenem policie, SWAT teamu, vojak nebo neco takoveho a zemrel pri vykonu povolani. Tohle WOD je vetsinou peklo, tezka vec, a ma jednomu pripomenout jak se vlastne mame dobre, trpime si v telocvicne, nemusime nekde uprostred pouste bojovat s Talibanem (at uz je to dobre nebo ne, to je jina diskuze).
Jedno podobne je treba Murph

Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Muj cas na tohle je 51 minut a reknu vam, nebyla to zadna sranda...

Az budete priste sekat kliky, drepy nebo veslovat, vzpomente si na Hero WOD, ale hlavne na ty heroes. Mame se vyborne.

WOD 5x5 DL
Petulan - 50, 80, 60, 90, 100 PR
Barin - 20, 30, 40, 50, 60 PR
Lucian - 20, 30, 40, 50, 60 PR

Vyroci

2009-03-17T10:36:00.002+01:00

Hell, there are no rules here -- we're trying to accomplish something. Thomas A. Edison

Photo courtesy of Concept 2

Concept 2 je nejlepsi veslovaci trenazer. Tecka. V globo gymu, kde cvicim jsou nejake sra*ky podivne, kazda ma jiny tah, kazda se v urcite chvilce zasekava, vysledky se nedaji srovnat. Nechapu proc se setri zrovna na tomhle...
I kdyz je to draha sranda, tak vrele doporucuju veslovani zkusit, protoze... veslovani je sakra, sakra tezka prace. Veslujeme kratke vzdalenosti, veslujeme sprinty, veslujeme kombinace a s clovekem to dela divy. Treba se mu chce zvracet :)

Dneska jsme s B. meli vyroci, takze na jeho pocest - 10 serii veslovani.
4x400
3x300
2x200
1x100

Bylo to celkem peklo, zabralo to dost casu a vsichni me nenavideli :)

400
Petulan - 1:13, 1:16, 1:16, 1:16, 1:18
Barin - 1:38, 1:37, 1:38, 1:38
Katchenka - 1:42, 1:34, 1:36, 1:36

300
Petulan - 1:02, 0:58, 0:56,
Barin - 1:11, 1:14, 1:16
Katchenka - 1:11, 1:13, 1:13

200
Petulan - 0:37, 0:37
Barin - 0:48, 0:49
Katchenka - 0:47, 0:47

100
Petulan - 0:17
Barin - 0:24
Katchenka - 0:23

Dave Tate vi o CF :)

2009-03-12T19:32:00.002+01:00

Zdroj: CF HQ

Dave Tate, legenda powerliftingu, chlapik, ktery pise velice vtipne a k veci o vsem moznem, ale hlavne o tom, v cem se vyzna - powerlifting a business (ma "celkem" uspecnou firmu :) Na HQ strance byl ted odkaz na video, nasnimane ze seminare v San Diegu. Super, dalsi legenda uci CF jak zesilit !

Vyuka: DLHP

WOD
Press 5x3
TJ - 35, 40, 45, 50 (PR), 50 (2/3)
Barunik - 20, 25, 25, 23.5, 25

Row 3x1000m
Lucian 4:00, 4:02, 4:09
Blanka - 4:22, 4:21, 4:13

Petulan - AMRAP 5 row pulls, 10 pushups, 15 squats - 13 round plus 5 rows

CrossFit total

2009-03-11T19:49:00.002+01:00

Back squat - 127.5 kg and this is a PR, thank you. Life is good :o) it's hard to believe it, but it's for a first time I have to fight hard for this squat. I've come from the hole fine but then it stopped suddenly and I have to fight really hard to continue. It took second or two and after that it moved again. I was so exhausted after that but hey, what a feeling :o)
Press - 65,70 failed, 67.5 failed :o(, 65, 67.5 - not PR but again it was a fight for a while
DL - 145 - 15 kilos below PR but I have enough today
Total - 340

Zaciname protahovat !

2009-03-10T00:04:00.002+01:00

Greg Amundson - CF legenda. Nedavno se rozhodl, ze ubehne 100 mil za 24 hodin. Ubehl 88 mil (140 km !!!) a musel to vicemene ukoncit, protoze ho desne bolely nohy (chodidla a kotniky, protoze nebyl zvyklej behat :o). Jeho trening je striktni CF asi 10 nebo12 let, pred touhle vyzvou bezel zaposledni mesic asi 2x par set metru. Tj. sice netrenoval behani, ale ubehl sakra hodne. To same jeho dieta - zadny karbogely (ani pri behu), zadny extremni cukrovani, hard-core Zone dieta, tj. hodne proteinu, hodne tuku, rozumne cukru (ve forme vyhradne ovoce a zeleniny). Vice zde.

Nacvik
1/ swing, clean, TGU
2/ ring dips
3/ DU
4/ headstand

WOD
Barunik - AMRAP in 15 min
5 ring rows
10 pushups
15 squats
- 9 kol
Petulan & Michal - 5x3 press. Max. 60 (PR) a 40 (PR)
Kacak - row 250 m & (21,18,15,12,9,6 pushupress s cukrousem) - 9:20
Lucian & TJ - AMRAP in 10 min - 7x clean s medikem, 7 burpees - 6 kol.

Clean and jerk

2009-03-06T09:06:00.001+01:00

Squat clean, jerk, singles
40, 50, 55, 65, 70, 75, 80

I was trying to avoid sqaut clean till now for the fear af wrong technique. But as Glassman said - statistically, it's better to do it with wrong technique than not at all.
So I began squat clen

Front squat, singles
90, 95 (PR), 100 (PR)

Good one, now I should go to earn some money :o)

WOD pred sunkobranim

2009-03-05T09:37:00.006+01:00

Eva T.

Nacvik - ring dips, swing, row

WOD
AMRAP DU in 2 min, 3 round
TJ - 57, 76, 66
Michal - 55, 54, 49

Barin & Bara - 100 burpees for time - 9:24 (good one)

5x3 DL
Blanka - 20, 30, 40, 45, -
Katchak - 20, 30 , 40, 45, 60 (PR)
Lucian - 20, 30, 40, 50, 60 (PR)

..a pak hura na Sunkobrani !

DL wod

2009-03-03T13:10:00.001+01:00

90
110
130
140
150
160 failed
155 failed

Too bad

Hokynarstvi

2009-03-03T09:25:00.020+01:00

OPT

kazdy 100 cviku na brisanko (po 20 od kazdeho) - normo lehsedy, frog lehsedy, janda lehsedy, KTE, prednozovani

Hokyny
Petulan - 5km row - 19:55.1
Katchak - 100 burpees
TJ - 15 min AMRAP - 5x ring rows, 10x klik, 15 drep - 12 kol (plus 5 a 9)
Michal - 150 thrusters s tyci - 14:20
Barin - 10 minut AMRAP swing s 16 kg KB - 225
Blanka - 50x (drepy, kliky, ladna chuze, thruster s medikem, DU, burpees) - 16:!0

Gratulujeme tleskame...

Push press, singles

2009-02-26T13:49:00.001+01:00

55,65,75,80,85,90
Dl triples - 90,115, singles 120,135

Kdo rika, ze CF holky nemuzou byt sexy...

2009-02-24T19:21:00.005+01:00

Mellisa Byers

...anyway, vcerejsi vysledky:
AMRAP in 10 min
7 squat cleans s medikem, 7 burpees
Barunik 6 kol, 7 sc, 6 burpees
Blanka 7 kol plus 3 mediky
10 High pull (16 a 24 kg), 5 zabaku, 10 push press (cukrous a 2x10kg DB)
TJ 5
Michal 10
Petulan, rower a 40kg barbell.
500 m row, 21 pushpress, 500m row, 18 pushpress, 500m row, 15 pushpress, 500m row, 12 pushpress - 13:42

Po delsi odmlce...

2009-02-19T12:47:00.003+01:00

Nacvik a vysvetleni situps, Janda situp, frog situp, KTE etc. proste "zavirani boku".

Push press nacvik.

WOD
max. pocet DU za dve minuty, 3 kola
Lucian - 41, 53, 45
Petulan - 57, 50, 51

Tabata squats, kliky
Barin
squats 15, 14, 11, 9, 9, 10, 10, 10,10
kliky 11, 11, 10, 8, 7, 6, 6, 7
pushups
Mysak
drepi 17, 16, 15, 16, 15, 15, 15, 15
klyki 17, 13, 10, 9, 7, 7, 7, 7

Katchak
AMRAP in 10 min - 5 DU, 10klik, 20 drep - 6 kol, do sedmeho chybelo 9 drepu

A nasledovala mala oslavicka v doupeti u Roupiku ! Holt Roupikovic jistota !

Wod - aka let's fry the shoulders (as core is fried already)...

2009-02-07T11:51:00.001+01:00

Press singles
40,50,60,65,70,75F
Push Press triples
50, 55, 65, 70, 75
Push Jerk 5x
60,65,70,75,80F,80

WOD

2009-02-06T17:31:00.002+01:00

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

this was f*cking hard, chipper as hell - 44:43 min... I'm soooo tired...

Navsteva z teamu 1 :)

2009-02-05T17:33:00.001+01:00

P :"Kdyz delate neco podobneho, nakreslete si v hlave na stene imaginarni krizek ve vysi oci a toho se drzte"
B: "Ale kdyz kazdej je jinak vysokej..."
P: "Imaginarni krizek, imaginarni..."

Krome Luciana byli vsichni nicmene jeji misto zabrala vcera Katchenka z Teamu1, tedy z ex-Teamu 1 :)

Probehl nacvik a vysvetleni push-pressu, coz byla hlavni napln treninku.

WOD
Tabata drepy, Tabata kliky
Kacak
15, 16, 17, 14, 13, 13, 12, 13
10, 11, 9, 8, 7, 7, 6, 6
Katchenka
15, 15, 13, 16, 12, 12, 13, 13
8, 11, 5, 7, 4, 5, 3, 3.5 :)
Petulan
16, 15, 15, 15, 14, 14, 14, 15
17, 14, 9, 6, 6, 6, 5, 5
Blanka
15, 13, 14, 12, 12, 12, 13, 14
10, 10, 6, 6, 8, 8, 5, 6

AMRAP in 15 min
5 swing, 10 kliku, 15 drepu (Bara 16 kg KB, TJ 24 kg KB)
TJ- 14 kol, 5 swingu a 7 kliku
Barin - 11 kol, 5 swingu a 9 kliku

Michal
3x {400 m row
50 drepu
10 kliku } - 10:20 min

Fran

2009-02-04T20:08:00.001+01:00

So Fran after looong time - 5:42 !!! Which is PR by 1:19 !
Wow, strength is really the key.

WOD

2009-02-03T22:47:00.001+01:00

ME DL
up to 3x1x150 kg

Spousty PR !!!

2009-02-03T22:26:00.020+01:00

If you don't know where you are going, you will probably end up somewhere else.
Laurence Johnson Peter

Tak po 14 dnech zase v telocvicne

Test kliku, velke zlepseni od minula
Lucian - 19 PR (z 10)
Petulan - 31 PR (z 26)
TJ - 42 PR ( z 36)
B - 31 PR (z 23)

Holky nacvik swing, kluci DL. Nasledne obe skupiny front squat, holky s tycinkou, kluci s osou cinky.

WOD
500 m veslovani
Bara 1:58.1 PR, 2:01.4, 2:10.2, 2:04.9
TJ 1:36 PR, . 1:38.8, 1:44, 8, 1:43.4

Lucian
2x5 kg jednorucky
15 minut
each round do 4 x DL, 4 x hang clean, 4 x front squat

Petulan
AMRAP in 15 min - 7 kol a chybely 4 push pressy do 8
5 big jumps (2 floor parts)
10 high pull 24 kg KB
5 big jumps
10 push press, 25 kg plate

30 muscle ups

2009-02-02T18:02:00.000+01:00

well HIGHLY modified muscle-ups, legs on the floor or on the bench, still don't have the skill

front squats, up to 1x90 kg

WOD

2009-01-29T11:03:00.003+01:00

10 x {
10 DU
10 clapping pushups
} = puhups sucked big time ! - 14:23

WOD

2009-01-27T11:09:00.001+01:00

20 min, each min do
5 DB DL
5 DB hang cleans
5 DB thrusters

DB - 2x14 kg

WOD

2009-01-22T11:05:00.000+01:00

Tabata squats & pushups
S - 21,20,19,19,16,13,15,13
P - 22,19,10,10,10,10,7,7

Pro inspiraci...

2009-01-19T20:31:00.000+01:00

ME lower

2009-01-19T11:05:00.001+01:00

up to 1x120 kg back squat
couple of DL about 100 kg
situps on GLD

DE upper

2009-01-18T15:33:00.001+01:00

6x3 50 kg bench
3x6 50 kg press
3x3 power clean 60 kg

DE lower body

2009-01-16T14:09:00.000+01:00

Box squat: 6 sets of 2 reps at 55% - 68,75

Good mornings 3x10 45,55,55

3x3 pullups with 15 kg

3x15 GHD situps

Team2 could press too!

2009-01-15T23:33:00.001+01:00

"What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal."

-Albert Pike

Standing press
Michal - 20, 25, 30, 35, 35
Kacak - 20, 21, 22.5, 25, 23
TJ - 20, 40, 45, 45, 47.5
Lucian - 20, 22.5, 25, 30, 31
Barin - 20, 21, 22.5, 25, 22.5
Petulan - 20, 40, 50, 55, 52.5

ME upper

2009-01-14T22:43:00.000+01:00

3x1 bench 85 kg
3x10 chins (8/2,6/2/2,5/2/2/2)
3x15 triceps pushdown
power clean triples - playing with technique

5RM is not 1RM

2009-01-13T22:29:00.001+01:00

Being week is a choice...

Get strong

5RM Barbell DL

Petulan - 70,80,90,95
Michal - 58.5, 65,70
TJ - 70,80,90,95
Barin - 40,42.5 , 45
Kacak - 40,42.5 , 45

Mam-li byt uprimny, tak jsem celkem zaskocenej, protoze ty vahy nejsou uplne maly. Ja jsem cekal rok, nez jsem zvednul 100kg, takze na to, ze to bylo poprve tak gratulace.

Me lower body

2009-01-13T10:17:00.001+01:00

Back squat - 1x1 115 kg
2x2 DL 135 kg
3x15 hanging leg raises - very weak I would add them to warmups from now

Lower body

2009-01-09T18:23:00.001+01:00

2x3 squats with 80 kg
3x10 GHD situps
3x3 100 kg DL, tried sumo form, liked it :o)

Team 2

2009-01-09T11:37:00.001+01:00

"We have not spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.”

Rippetoe, Mark

Nacvik
- thruster
- Turkish Getup
- Power Clean with med

WOD
Blanka
250 lunges - 9:23

Bara & Kacak - 6:35 & 6:29
30 thruster med
30 kliku
30 ladna chuze
30 svihadlo
30 burpees

Michal
2x10kg DB, 15 minut, kazdou minutu
3xDL
3xHang Power clean
3xthruster

Petulan
cvalik 20x na kazde rameno - 4:28

TJ
10 minut 24 kg KB swing - 228 reps

Upper day

2009-01-07T18:16:00.000+01:00

bench, 5x40,50,60,70,80
chins 7, 5, 5, 5
p clean 3x50, 55, 60, 60

I'm tired, thanks it's offload week.

Mini FGB

2009-01-06T22:13:00.003+01:00

"If you're going through hell, keep going."

Winston Churchill

WOD
3x30 vterin
1. High Pull
2. Push Press
3. Skok pres Cvalika
4. Row (for calories)
5. Thruster, cca. 4 kg ?

Petulan - 316
1. 16, 16, 16
2. 33, 30, 27
3. 43, 43, 36
4. 3, 9, 7
5. 13, 12, 12

Michal - 246
1. 19, 19, 19
2. 15, 15, 16
3. 37, 32, 32
4. 4, 5, 6
5. 9, 9, 9

Barin - 205

1. 13, 14, 12

2. 26, 20, 26

3. 32, 15, 16

4. 5, 4, 6

5. 6, 5, 5

Lucian - 230

1. 13, 13, 13

2. 15, 17, 15

3. 38, 32, 30

4. 8, 8, 7

5. 7, 9, 5

Kacak - 166

1. 16, 11, 13

2. 13, 12, 12

3. 16, 17, 15

4. 5, 4, 5

5. 10, 8, 9

Leeetajici Plzik :)

ME lower

2009-01-05T14:00:00.000+01:00

2x3 85 kg back squat
3x10 hanging leg raises
3x12 dumbell row, 25, 30, 30

Quick upper body training

2009-01-04T21:47:00.000+01:00

6x3 dynamic pushups
5x8 24 kg KB presses
3x8 evil wheel

Novorocni

2009-01-02T17:09:00.001+01:00

Front squat -
Tripples - 60, 70
Doubles - 80
Singles - 90, 95, 100 (PR)
3x3 80 kg

Press
Triples - 40, 50
Doubles - 55
Singles - 60, 65,70,72.5 (PR)

DL
5x60, 3x100, 2x130,1x145, 1x150, 1x150

Co je to crossfitacky rameno ?

2009-01-02T11:40:00.001+01:00

To je rameno jako krava :)

DE lower

2008-12-29T16:52:00.000+01:00

6x2 box squat 83 kg
lunges with barbell 3x6(per leg) 43 kg
back raises 3x15
GHD situps 3x10

in between sets pullups 6 repsx8 sets

couple of DL's

ME Upper

2008-12-27T20:24:00.000+01:00

bench in rack 2x90, 95, 95
3x10 ring dips (broken many times)
30 strict chins
3x15 barbell shrug, 90, 95, 90

DE upper

2008-12-21T14:05:00.000+01:00

8x3x60 kg bench
3x12x?(20,25,25) incline bench
3x10 bend over rows barbell 60 kg
3x20 face pulls

DE Lower

2008-12-19T17:30:00.000+01:00

Box squat: 8 sets of 2 reps at 55% - 67.5 kg

Barbell lunges: 3 sets of 6 reps/leg - 40 kg

Back raises: 3 sets of 10–15 reps good mornings

GHD situps: 3 sets of 12 reps

Predvanocni cviceni

2008-12-18T09:11:00.001+01:00

Nacvik nadhozu
+ Michal & Lucian - press ve stoje
+ TJ & Petulan - HSPU negative plus kratky drive do stojky

WOD
TJ & Michal
5x {
60 jump rope
30 drepu }
TJ - 5:40, Michal - 6:52

Lucian 4km row - 17:39

Petulan
10x {
15x 32 kg KB DL
15 kliku }
- od 5 serie kliky na kolenou - 17:24

ME Upper

2008-12-17T15:57:00.001+01:00

Bench press: 2 sets of 3 reps at 85% - 75 kg
Dips : 3 sets of 10 reps - unbroken
Chins: 30 total reps - 7/6/5 - better, feel stronger now, all chins
wide, stict
Barbell shrugs: 3 sets of 15 reps - 100, 100, 90

Team 2 WOD

2008-12-16T09:08:00.000+01:00

TJ & Petulan
Nacvik nadhozu s jednoruckou

WOD
TJ - 4 km row - 15:47
Petulan
{12 HSPU hlavou na cvalika
100 drepu
9 HSPU hlavou na cvalika
100 drepu
6 HSPU hlavou na cvalika
100 drepu
3 HSPU hlavou na cvalika
} - 16:23

ME lower

2008-12-15T15:07:00.000+01:00

Parallel squat (no box): 2 sets of 3 reps at 85% - 107.5 kg

Deadlift: 2 sets of 2 reps at 85% - 120

Dumbbell swings: 3 sets of 15 reps -30 kg

Hanging leg raises: 3 sets of 15 reps- 15, 10/5, 7/3/5

DE Upper

2008-12-14T09:10:00.000+01:00

8x3x45 kg bench press
3x10x25 kg DB incline press
3x15 triceps ext. 54 kg
3x20 face pulls

Mxed WO

2008-12-12T16:58:00.000+01:00

Back squat: 3 sets of 2 reps at 60% - 65 kg

Bench press: 2 sets of 3 reps at 65% - 40 kg

Chins: 2 sets of 10 reps - first set almost done withot break, second broken
Power Snatch triples, up to 55 kg

I still feel bit ill, so this very light workout was good.

Sila

2008-12-12T09:57:00.000+01:00

Barin, Michal, Lucian
- svihadlo, DU
- nacvik nadhozu s jednoruckou
- press dvojrucka az do mista, kde se zacne menit technika

ME lower

2008-12-08T12:52:00.000+01:00

Deloading week.. It was about a time, I feel like shit.
back squat 2x3 85 kg
pull through - 78 kg 3x20
leg raises 3x15

and off I go

DE upper

2008-12-07T16:32:00.000+01:00

6x3 bench press, 55 kg - right shoulder is still not right somehow, position is different then left one.
3x20 rear laterals 5 kg (last broken)
3x15 triceps pulldown 59 kg, 55 kg

toying with power snatch, triples with 45 kg.

This is end of third week, next one should be easier to deload.

Takhle bych si to nekdy predstavoval...

2008-12-06T12:26:00.000+01:00

Nemam nejaky zvlastni vztah k detem, ale tohle by se mi libilo - mamka si odskoci zacvicit, newborna s sebou a da si par drepu :) - zadny spinning, zadny aerobic, ruzove cinky nebo tak neco :)
Fotka je z vyborneho San Francisco Crossfit blogu.

DE lower

2008-12-05T19:37:00.000+01:00

Back Squat 6x2x75 kg
Good Morning - 3x12 45 kg
Pull through 3x20 78
Situps ala GHD, 3x15

I'm tired as hell, next week should be off load otherwise I would burn like paper.

ME Upper

2008-12-03T15:44:00.001+01:00

bench press 90 kg - squat rack, but it was too much, so 85kg 2x3
Dips - 12,10,10,8+1+1,8+1+1
Chins - 10,6,4,5,6,6,4,4, 5 - 50
Barbell shrugs 3x15, 90kg, 15,10+5,10+5

WOD

2008-12-02T22:02:00.001+01:00

Fotbalek, rozcvicka
Nacvik nadhozu s DB.

500m row
Petulan - 1:34.4 PR (1:39,4)
TJ - 1:35.6 PR (1:39,1)
Blanka - 1:59.3 PR (z 2:03.9)
Michal - 1:44.7 PR (z 1:53,9)

Petulan - 15 minut, kazdou minutu, 2x10kg DB
5 DB deadlift
5 DB hang clean
5 DB thruster
- poslednich 5 minut jenom 3xthruster

Michal - AMRAP, 20 minut
5 swing
10 kliku
15 drepu - 15 kol plus swing a 9 kliku (celkem 85 swingu, 159 kliku a 225 drepu behem 20 minut)

TJ
10x {
15x DL 32kg KB
15 kliku
} - 17:55

Blanka

5x {

15x DU

5 kliku s tlesknutim} - 9:35 -> DU zacinaji byt v pohode, ted jeste ty kliky s tlesknutim :)

ME Squat

2008-12-01T15:02:00.001+01:00

Squat: 2 sets of 3 reps at 85% -
107.5kg

Deadlift: 2 sets of 2 reps at 85% -
125kg

Lunges: 3 sets of 6 reps/leg - 20kg in each hand

Cable pull-throughs: 3 sets of 20 reps - 78kg

Hanging leg raises: 3 sets of 15 reps- I did 4x10, too tired

DE upper

2008-11-30T16:02:00.002+01:00

Bench 5x3 55kg
Dumbell bench 10x22.5 10x25 10x27.5 8x27.5 8x27.5 7x27.5.
DB row - 5x12 - 30,30.2,30.2,30.2,30.2
Triceps extension - 5x12- 59,59,59/55,55,55
Rear lateral - 3x20 - 4kg,5/4,5/4(last badly broken)

DE lower body

2008-11-28T14:00:00.001+01:00

Drep 8x2x70 kg
Power clean 4x3x65
Situps on ghd 3x15
Back raises plus 3x15x10kg

Plna ucast

2008-11-28T09:34:00.003+01:00

"Perfect is enemy of good" - tzn. pokud se budete vsechno snazit delat jenom perfektne, aniz to predtim umite alespon dobre, tak to nidky neudelate. Nejdriv dobre, pak to bude perfektne.

Takze vcera nas/vas cvicilo 7 ! Sila :)

Rozhopsani na hudbu, rozcvicka individualni.

Test kliku, max. pocet
Petr - 26
Lucian - 10
Bara - 23
Blanka - 30
Michal - 30
TJ - 36
Katerin - 11

Nasledne kluci hratky s koulema, swing, swing jednou rukou, press (cca. triples), poprve TGU s 16kg.
Holky nacvik DU - B. dala svuj prvni opakovany DU, Blanka v pohode, Katerina tam smeruje, Lucian bez problemu.

Holky 500 m row
Bara - 2:06.3
Blanka - 2:03.9 -PR (posledne 2:06.3)
Katerina - 2:02.9 - PR (posledne 2:06.1)
Lucian - 1:58.4 - PR (posledne 2:00.6)

WOD
TJ
30-20-10
DU-kliky- swing - 7:53

B&Lucian
80-60-40-20
preskok pres svihadlo a v mezerach 5xclean s medikem
B- 3:25
Lucian- 3:20

Zbytek "Hokyny"
Blanka - 100 burpees (az na zem, ale bez kliku, tj. bez brzdeni) - 8:38
Katerina - 250 lunges - 7:45
Michal - 100 drepu, 100 kliku - 9:20
Petulan - 4000m row - 15:06.4

ME Upper

2008-11-26T17:25:00.001+01:00

Bench 3x5x75
3x10 ring dips (broken)
3x8 wide chins (broken)
3x15 Barbell shrug 40,70,90,90

Team 2 'Hokyny'

2008-11-26T01:25:00.000+01:00

250 lunges - Lucian.- 8:47
100 burpees - TJ - 11:09
4km veslovani - Barin - 19:36

Me Lower

2008-11-25T09:00:00.001+01:00

Squat - up to 3x3x105kg
DL - 3x5x105kg, snatch grip DL is cool
Pull through - 20x - 46,55, 68, 68
Leg raises - 15,10,15

DE upper

2008-11-23T13:28:00.001+01:00

DE Bech 4x3 with 45kg, 4x3 with 50kg
DB Press 1x12 with 20kg, 1x5 with 20kg plus 7 with 12.5, 1x4 with 20 plus 8 with 12.5kg
Db Row - 1x15 with 25kg, 1x15 with 27.5kg, 1x10 with 30kg plus 5 with 27.5kg
Triceps Extension s 1x10x59kg, 2x10x64,
Rear lateral raises- 1x20 with 4 kg, 1x20 with 3 kg, 1x20 s 3 kg

Dynamic Lower Body

2008-11-21T16:53:00.000+01:00

dynamic squats 8x2 50 kg

power clean 4x3 60 kg

leg raises 4x13 (broken sets)

Rychly trening pred vinkem

2008-11-21T13:37:00.003+01:00

“Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”
Greg Glassman

Petulan
10 minut, swing s 24 kg KB, AMRAP - 225 opakovani

Lucian
{30-15-10 double under
15-10-5 DL s 32 KG KB
15-10-5 kliky } - 9:45

Michal - 15:15, KB swing s 16 kg KB, 15 minut

Katerina
10 x {
200 m row
10 kliku (na kolenou)
} - 17 minut

ME Bench

2008-11-19T19:43:00.001+01:00

u to 3x5x70 kg bench
4x8 ring dips (last two broken)
4x10x55 kg bend over row
lateral raises 3x10x10kg
3x10 situps with 15 kg plate

Team work

2008-11-18T13:37:00.002+01:00

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is true strength."

Nacvik
HSPU, swing, row

Team work
Prace se deli mezi oba cleny tymu, makat muze pouze jeden, tj. druhy odpociva. Prace se muze preskupit, kombinovat, zacit s necim jinym etc.

100x burpees
100x kliku
100x ladna chuze
100x thruster s medikem
400x preskok pres svihadlo

T1.B&P - 22:07
T2.TJ&L - 21:33

Blanka
10x {
200 m row
15 kliku
} - 21:45

Reps work

2008-11-14T22:21:00.000+01:00

up to 2x10x85 kg back squat
dumbbell row 3x10x25 kg
3x10x45 kg press
3x10x65kg bench press
3x10kg plate curl

Rychly trening

2008-11-13T17:51:00.002+01:00

Bara a Lucian
5 x {
30 vterin svihadlo
30 vterin drepy
1 minuta pauza }

TJ
{30 double unders
5x klik s tlesknutim
20 double unders
5x klik s tlesknutim
10 double unders
5x klik s tlesknutim} - 3:50

Petulan - 7:58
KB complex, 24 kg
5x {
3xpress
4xclean
5xswing
6xDL}

Complex

2008-11-12T21:33:00.001+01:00

So, for a more volume and more metcon workout I did

6x {
8x power clean
8x press
8x front squat
8x row
8x clapping pushup
8x deadlift } - 21:03 it was f*g hard. It was done with 40 kg barbell. Next time I'll try 9 reps.
All in all it's 48 reps for each movement, total volume 1930 kg.

After that 4x3xmusle up legs on bench, focus on explosive pull. 3x3 dips.
Hold in OHS position.

56 minutes together, I'd eat a cow now...

FGB a 500m veslovani

2008-11-11T11:19:00.001+01:00

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice".
Mark "Rip" Rippetoe

Pohodova rozcvicka, lehka chuze s medicimbalem nad hlavou, rotace a potom

500m veslovani
Barin           2:14.8 2:02.2 2:08.2   2:03.3
Katerina       2:07.1 2:06.4   2:12.8 2:17.9
Lucian         2:09.5 2:03.4   2:01.9 2:00.6

mezitim Blanka, Michal a Petulan nacvik
swing 16 kg, 16 kg, 24 kg, Petulan nasledne swing jednou rukou
&
press 4x5 (medik), 4x3 (24 kg), 4x3 (16 kg)
&
protazeni s OHS

Fight Gone Bad, 3 kola, lokalni verze
1/thrusters s medikem
2/preskok cvalika do stran
3/ SDHP 16 kg kluci, medik Blanka
4/ push press, cukrous
5/ row for calories

Blanka (jump, SDHP, push press, row, thruster)
60, 27, 27, 12, 18
44, 19, 18, 11, 17
60, 20, 17, 10, 17
celkove skore - 377
Michal (row, thruster, preskok, SDHP, push press)
20, 21, 31, 20, 20
17, 17, 25, 22, 21
15, 15, 22, 22, 23
celkove skore - 311
Petulan (thruster, preskok, SDHP, push press, row)
40, 40, 29, 41, 19
27, 30, 20, 30, 17
20, 22, 16, 23, 19
celkove skore - 395

Takze, rad bych podotknul, ze FGB pristup, i s nasimi upravami, je sakra tezka vec. Neni to sranda, i kdyz jenom tri kola a s mensi zatezi. Je to sice o nejvetsim skore, ale na stranu druhou, kdo to vubec vydrzi a prezije (je to 15 minut pekla), je dobrej. Kazdy vyhral, kazdy je vitez.
To same se tyka veslovani, je to tezka vec a ted to sami uz vite :)

Zacinate mit velmi dobre zaklady na kterych budeme stavet, zlepsujete se a to hodne a musim, mozna trochu neskromne priznat, ze citim, ze me neco picha....
To je ona, pycha. Jo jsem pysnej na to, ze jsem soucasti tehle zmeny, protoze to JE zmena.
Pokud clovek jenom nesedi na zadku a dela vicemene cokoliv, tak je to fajn, ale to co delate ted vy je neco malo vic (bez toho, ze bych se chtel chovat elitarsky), protoze je to cokoliv, jenom ne lehka cesta.

I sallute you...

MASS Experiment

2008-11-10T14:52:00.001+01:00

3x5 95 kg back squat
4x8 ring dips (last two sets rest & pause)
3x8 50 kg bend over row
3x8 45 kg sumo high pull

100 burpees

2008-11-09T17:45:00.000+01:00

8:30, tough one.