aximov

[aximov]

WOD#054

This was a said day, as we got to know previously that Kobe Bryant had a helicopter crash and died alongside his daughter. So honouring them I did 2 workouts dedicated to the Mamba. Rest in Peace! 

STRENGTH:

5 sets for quality, start from 40kgs and adding each round 2,5 kg additional weight.

5 Sumo Deadlift 5 Romanian Deadlift 5 Snatchgrip Deadlift 5 Negative Deadlift (5sec) 20m KB Farmer Carry @32kgs

KOBE WOD1 (19m11s):

3 rounds for time: 8 cal row 24 Wall Ball @9kgs 8 cal airbike 24 Burpee BJO

KOBE WOD2 (11m37s):

3 rounds for time: 8 cal ski 24 KB Swing @16kgs 8 KB Thruster @16kgs 24 DU

[aximov]

WOD#053

Back to the box and again some lovely barbell workouts for you pleasure. 

STRENGTH (12m29s):

8-7-6-5-4-3-2-1 reps for time: Deadlift @67,5kgs Bench Press @50kgs Power Clean @50kgs

WOD (19m32s):

21-15-9: DB Box Step-up @15kgs T2B Push Press @45kgs Target Burpee

CASHOUT:

10 sets of 1minute row and 30s rest

[aximov]

WOD#052

This is a nice little tabata like workout in EMOM form, so 40s on, 20s off. If you do not have enough time, than this is your quick win, jump on it.

EMOM20 - 40s on, 20s off:

Plank Russian Twist (choose an odd object is want this as weighted axcercise) Arch Hold L-Sit Back Extension

rest 3 mins, then:

EMOM8 - 40s on, 20s off: DB Triceps Extension @15kgs (or choose an odd object) Leg Raise

[aximov]

WOD#051

This one is a little home strengthening workout, all you need is a DB or KB to work with. Go for quality and perfect reps, rather than heavy weights.

WOD: 

EMOM24: 8 DB Z-Press @15kgs 5 Strict Pull-up 10 Push-up 10 DB Thruster @15kgs 10 KB Biceps Curl @8kgs 10 Burpees

[aximov]

WOD#050

Half a century, way to go, even that I missed posting for several months, now I am trying to fill in the gaps and present some training and nutrition tips for ya’all. Less storytellin’, more programming and facts. Never thought that this will be the 50th workout I post, but I think it’s not bad at all for that. With different scaling you can get anything out of this, as you wish. So go for it :)

STRENGTH1:

EMOM16: 1m: 5 stirct pull up, with 5s negative  2m: 8 box dip 3m: 11 GHD Back Extansion w/10kg plate 4m: 2 wall walk

STRENGTH2:

EMOM5: Deadhang 30s on, 30s off

WOD1 (3 round + 30 reps):

AMRAP12: 10 Barbell Bent Over Row @40 kgs 10 cal skierg 10 Power Clean @40 kgs 10 cal airbike

WOD2 (13m9s):

28-22-16: Cal Row Wall Ball @9 kgs DB Snatch @15 kgs

CASHOUT:

200m alt SA DB OH Walk @20 kgs

[aximov]

WOD#049

A nice and simple couplet wit ha classy 21-15-9 magic at the end for fun, enjoy, give it a try :)

STRENGTH:

EMOM14: odd: 8 BackSquat @70 kgs even: 8 DB Bench Press @20 kgs

WOD (15m47s):

21-15-9: Deadlift @50 kgs Cal Row Push Press @40 kgs T2B

[aximov]

WOD#048

Now here is something that needed to be done. This is a harder and more complex, working on core and functional movements, but also did a proper barbell metcon as well. Still working on my doubles and recently I saw a video that help me identify what could possibly go wrong all the time. So would suggest to check this one out from WODPrep, if you are not hitting at least 50 unbroken whenever you do DUs. Also this one from TeamRICHEY :)

STRENGTH1:

EMOM16: 1m: 12 alt. pistols (on a 20cm box) 2m: 2 wall walk 3m: 8 box dip 4m: 5 strict pull-up

STRENGTH2:

Deadhang EMOM5: 30s on/30s off

STRENGTH3:

3 set with ascending weights: 20m sled push 60-70-80 kgs 20m sled pull 65-65-70 kgs

WOD1 (9m51s):

3 rft: 20 cal airbike 10 clean and jerk @43kgs 

rest 3 mins between sets

WOD2 (16m49s): 

Annie: 50-40-30-20-10: DU Sit-Up

[aximov]

WOD#047

This one is a lil’ bit of a cardio session, easy, simple and effective as trying to ease my shoulder into work and it did gooooood :) I scaled it down, but pull-ups could be made kipping or even strict if you need some nastier. Also you can add a weighted vest to an even more challenging session.

CONDITIONING:

5k run for time (29m41s)

WOD:

Cindy (scaled) - AMRAP20:

5 jumping pull-up 10 kneeling push-up 15 air squats

16 rounds and 11 reps

will redo later as my shoulder gets stonger and more lubed :D

[aximov]

WOD#046

After a month of slowly catching up things with my shoulder, some swings, jumping pull-ups, burpees, bench presses I went on harder on barbell movements. This is what it is, and having a bigger smile now, because as I went on I felt I am getting my strength back and could raise the bar, so I put on 10 kgs more and was worth it, I made it :)

STRENGTH:

Clean and Jerk complex: EMOM8  (5 sets @ 40 kgs, 3 sets @ 50 kgs): 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster

CONDITIONING:

10 Power Clean @ 40 kgs 50 Box Jump over 10 Front Squat @ 40 kgs 50 DU 10 Push Jerk @ 40 kgs 50 Burpee

CASH OUT:

50 Abmat Sit-up 50 DU 50 V-Sit-up 50 DU 50 Russian Twist @ 12 kgs 50 DU 50 Knees 2 Elbow

[aximov]

WOD#045

Today was a change of scenery, i went out for a nice little run in my nice little weighted 6 kg vest. Man should to at least one jogging a week or so, do some intervals which will make your overall cardio better.

WOD:

5k run ft in a weighted vest @ 6 kgs (30m39s)

...and do not forget, even after a lazy jogging, running you should reach for a rolling/recovery foam at lest for some minutes and go through your quads, thighs, glutes. :)

[aximov]

WOD#044

GYMNASTICS:

EMOM5:

Pull-up Pull-up hols 5 sec Negative Pull-up 5sec

STRENGTH1:

3 rounds for quality:

10 DB Bench Press @ 15-17,5-20 kgs 10 Bench Press @ 50 kgs 

WOD:

Cash-in : 50 DU, 

than FIGHT GONE BAD - 3 rounds EMOM:

Wall Ball @ 9 kgs SDLHP @ 35 kgs Box Jump Push Press @ 35 kgs Row 1 min rest

Cash-out: 50 DU

[aximov]

WOD#043

I decided to do a proper benchmark wod this time, also had just a short time to work with, so here we go:

WOD -FILTHY 50 (32m52s):

50 Box Jumps 50 Jumping pull-ups (scaled to my shoulder) 50 KB Swing @ 16 kgs 50 Walking Lunge 50 Knees 2 Elbows (scaled to my shoulder 50 Push Press @ 20 kgs 50 Back Extension 50 Wall Ball @ 9 kgs 50 Burpees 50 DU

I was happy to breathe at the end, it was fun and happy that my shoulder fought it through :)

[aximov]

WOD#042

STRENGTH: 4 rounds for quailty:

8 Ring Push-up 8 C2-Roll out 16 alt. Bird Dog row 8 Box dip 1 min rest

WOD:

3 rounds ft (21m19s)

5 KB Swing (20kgs) 10 Clean @ 40 kgs 15 Burpees 20 Abmat Sit-up 25 DU

CASH-OUT (5m57s): 100 cal row 

[aximov]

WOD#41

Been off for a few weeks of my digital memoirs, but never forgot to take notes on my training in my phone, nor I will miss to share new recipes or smoothie ideas, but for now I quickly try to sum up some things with whats happened as I try to regain my old self to get back behind the bars also fitter and more agile, self aware and motivated more than ever. :)

Since than I got a pretty steady progress with my shoulders and for many weeks now I do not feel that much pain, actually it is really rare to feel, which is really thanks to the commitment into the work I do to get better, and heal myself. This means I usually do 1-1,5 hours of stretching and mobility focusing on my shoulders and back and the wisdom of making enough rest days to recover. Moreover I pay also more attention to nutrition, I just adjusted my macros for a bit more protein, but less carbs and fat. Will go into these details also later :)

So without further ado, lets jump into what sessions I programmed in the past couple of months putting more and more emphasis and weights in overhead movements and getting slowly back to barbell works that I have been missing so much. Still working on my back pain a bit, but about that I have now more solutions and will be able to address it as well. So if you might have such issues, than some suggestions that worked would be here, too.

Its is still January and up to this point it was still running normal and we did not have a clue what awaits...

What I also promised to myself this year that I will work on my weaknesses, like DUs, pistols, barbell works, an HS stuff and hope to get a more friendlier relationship with the ring :)

GYMNASTICS: pistol progressions - 

3 rounds each height for quality with 30sec deadhang beetween each set:

20 reps alt. onto a 60 cm box 20 reps alt. onto a 45 cm box 20 reps alt. onto a 10 cm box 20 reps alt. onto a 5 cm box

STRENGTH:

Strict Press build up to heavy - 9 to 1 reps from 20 to 40 kgs, adding 2,5 kgs after each set

1RM 45 kgs

WOD1: 21-15-9 reps ft (9m35s)

Deadlift @ 50 kgs Knees 2 Elbow Burpees OTB

WOD2:  3 rounds ft (13m32s)

20m KB Farmer Carry w/ 28 kgs 20 DUs 20m DB OH walk w/ 20 kgs 20 Cal Skierg

[aximov]

ROD#007

Now this one is tricky, because this takes time, but then, it is worth the effort, it is home made, made of your taste, no preservatives, and full with nice veggies and herbs. This time I come with my home made ketchup recipe, which is burger’s, fries’, meat’s, pizza’s and other nice food’s complementary asset. I love it. I used to work at a bistro for a whole summer season before got back to the advertising industry’s madness and I learned ther from the chef who made this every week freshly for the guests and so I needed to do that week by week. 

To be honest, this is all subjective and based on a persons’ taste. For me it is every time a bit different, but this is how I did it last time, check it you, it is sort of 2-3 hours thing, but you can put it away and store it for about 2-3 months, if you have it in a really clean bottle in a cold and dark room.

Ingredients for about 3-4  half litre bottles:

1 kg ripe tomatoes 2 cans of chopped tomatoes  1 small can of tomato puree 3 garlic cloves 5-600 gr ripe carrots 200 gr celery, or 2-3 celery stalk 2-3 medium onion (normal or purple) 4-5 cl balsamic vinegar 2 dl red wine (dry) 3-4 tbsp virgin olive oil 50-100 gr brown sugar salt, pepper 3 tbsp Worcestershire sauce the amount of seasoning is up to your taste: cloves, cinnamon, coriander seed, oregano, basil, parsley

and how to prepare? let’s see :)

1. You need a big fat pan in which every ingredients fits in easily and heat up on medium. 2. Over the olive oil you braise the roughly chopped onions and garlic, and after they look glassy you season it with the cinnamon, coriander seeds, oregano, pepper and fry it for a little less than a minute constantly stirring it. 3. Into with the carrots, celery (stalks) chopped into 1-2 cm big cubes/slices and add the brown sugar. After 5-6 minutes of occasionally stirring add the smashed garlic and the tomato puree and the Worcestershire sauce, than the red wine, than add a pinch of salt and the chopped ripe tomatoes.  4. Add the canned tomatoes, and the cinnamon, oregano and basil and red wine vinegar and let it slowly cook for 1,5-2 hours, depending on how much time you have. 5. Add the fresh parsley and pour it into a food processor (glass with heat resistance) or use a blender. If you want a rougher, than just simply put it back on the stove and taste it, add salt, pepper, maybe chilli if you feel so and than you are done, ready, cool it up and enjoy. If you are a more sophisticated person, you can press it through a filter and than put it away into a clean, sterilised bottle.

One nice tip, never use used spoon, fork, knife, anything because you will bust all of it within days. ;)

[aximov]

WOD#040

This time its the January workout of my box, Crossfit Mayfly which I wanted to accomplish alone, maybe halfen the reps but than sent a message to a mate whom joined to kick it and we did so :) I mean we made the third most reps of everyone I think (or at least whi wrote up their results) which is amazing and awesome after missing so much and of course a big big hug for my buddy Bence puching me and doing an amazing work and he also made me look better :) 

Also I scaled the weights a bit, the KB swing I got with 16 kgs and the DB snatch with 15 also. Bence got the OH lunge with 15 kgs and I did that one with 20. The goal was 2+ rounds and we managed 4256 reps (2R + 956 reps) 🙏🤘💪

So without any further and more, this is what it is:

MAYFLY JANUARY WOD: AMRAP 30 mins 500 m row 50 KB USA swing @24/16kg 400 m row 40 wall ball @9/6kg 300 m row 30 Alt. Dumbell Snatch @2 2,5/15kg 200 m row 20 burpee pull up / target burpee 100 m row 10 m/arm DB OH walking lunge @22,5/15kg

The best part is my shoulder is beginning to work as it should and so I got more and more comfortable with it. Happy place to be :)

[aximov]

SAME BUT DIFFERENT

After a “mutual” agreement, I am in search for a new physiotherapist to cope with my body “issues” and put me back on track whenever needed. This is something that people usually do not mind about, but it is false and wrong. Even if you do not workout, do sports you have to take care of your body, muscles, joints, you have to keep the overall balance of your body which is in direct connection with your blood and joint fluid circulation.

This guy is a really nice person as well and doing sport massage, fascia massage and cupping. Also yu mei ho massage is a possibility, but for that I got a better solution. In the past few days I just realised that I have 3-4 guys in the bag, all excelling in something. So I know if I need this or that, I know whom to turn to and solve that issue. I mean nobody is perfect in everything (honorable exceptions of course) and if you use your body constantly with (competition) sports, work, walk, sleep, whatever, you need different methods to treat it. 

This could look scary for one, but the way it works on your tissues and blood flow is priceless. Do not care about the dots and bruises, it goes away within 10 days, so especially during the winter it is no matter, only when you walk around topless all day long :) 

The takeout is from my side, that always listen to your body and if feels uncomfortable and got a discomfort and can not solve that on your own, get someone who can. And even if nothing hurts, in every month or every other month go for it. It is also relaxing and helps you get in the zone for an hour or so. Cheers :)