Václav Mráz in CrossFit Destiny

Hey. Hey. Today Dejv and I are taking you to one of the best crossfit boxes in the country. As you can probably guess from the name, we're headed to Brno.

To the Czech top Filip Trojovský and Michal Velkov "Mike" to Crossfit DESTINY. Where we went for a joint training and did a short interview.

I was a bit scared of the training as the guys are on a different level. It was a great motivation and experience, let's see what I rode.

We did a 2km row to start. It's a great thing where you warm up your whole body nicely. After that there was some more dynamic stretching. The guys in the morning workout are mainly doing weight lifting, strength and power endurance.

Then followed the Olympic axis, where we had to find the max weight for the complex. It consisted of six reps (reposition to squat + front squat + 2x reposition from thighs to squat + 2x from shoulders overhead). We did a few rounds with light weight and then added more. I did 5kg rolls, the guys did 10s. It was awesome to watch them fly around like it weighed nothing. F3 and Mike managed the complex with 120kg. Then they went straight to 130kg, unsuccessfully. David didn't fall behind at all and did it with 110kg. I still have to wait for the 100kg limit, it's the repositioning from the thighs that's giving me problems, which I need to train. I made it with 95kg.

In the next part we stayed with the axis and continued with just the squat transfer. Again, we were looking for maximum weight. You can see the guys have already lifted something. Filip got 145kg, Mike 135kg. David 130kg and I stayed at 110kg. Although I have a PR of 115kg so far, I haven't tried more, I need to strengthen my legs because legs are the foundation.

We finished the workout with a WOD that literally took me and Dave down. I haven't bottomed out like that in a long time, but with the encouragement of Filip and Mike I made it. It was "only" five rounds. Dumbbell loaded to 80kg, before the start I thought for a long time that I would take off, but I didn't make it. Philip turns on the timer and shouts, "Come on guys, ten seconds". The dumbbell was combined with my own weight and the trapeze. On the barbell, deadlifts, repositioning and thrusters (front squat with expression) combined with English squats, chest pulls and finished with muscleups. Filip and Mike did MU on the rings. David did the first round on the rings, otherwise we did the trapeze.

TRAINING

Warm-up
2km row

A) find max weight complex
sq.clean + fs + 2x. h.sq.clean + 2x split jerk

B) squat clean
- find max weight

C) WOD 5 RFT /80kg
6x DL, 6x Burpee
5x clean, 5x CH2B
4x thruster, 4x ring MU (bar MU)

Time: F3 15:30, Mike 16:35, David 20:32, me 21:46

10 INTERESTING QUESTIONS

1) To start, can I ask you for some basic info, like age, weight, height?
F3: 34 years old, 179 cm, 90 kg
Mike: 30 years old, 189cm, 98kg

2) How and when did you get into crossfit?
F3: I watched some videos on YouTube and at the same time I was doing a state exam at MU in the Faculty of Sports Studies, where CF was part of one of the statnic questions. BTW I even pulled that question.
Mike: I met CrossFit in early 2012 when I had the opportunity (then still a competitive bodybuilder) to attend a weekend seminar on CF basics led by two great people from CF Prague (Zdenek Weig and Jakub Hanzlík). That weekend showed me a completely different dimension of movement and training intensity and I totally fell for it. The feeling came - YOU WANT IT! :)

3) Did you do any sport before?
F3: 5-15 years of sport gymnastics, 15-20 years of sport karate 20-23 years of competitive kickboxing, thai boxing and boxing, 23-30 I was doing just for myself sometimes gym and workout
Mike: I've been playing sports since I was a kid - traditional karate since I was 6 (7yrs), soccer (3yrs), American Football (7yrs) and classic bodybuilding (2yrs). Plus I love winter sports, so snowboarding and skiing since I was a kid and still do!

4) How often and what style of training do you do?
F3: I have approx. 10-11 workouts a week over 6 days and one day off I usually train weightlifting in the morning with strength + some wod. in the afternoon pure conditioning and athletic training (lots of running) under the guidance of the best coach Honzi Cack
Mike: I have 5 training days a week where I train 1-3 phases a day. It depends on the time for training depending on work and other commitments and the training plan for that day. I take two days off (one mostly active rest, the other a complete day off). Here I try to take in the body a lot and put on feel. If I can give more of myself and the energy is there - I'll step it up. On the other hand, when I feel tired, I easily discount and let my body regenerate.

5) Can you tell us about your PRs?
F3: snatch 125kg, C&J 160kg, FS 175kg, BS 200kg, DL 210kg, bench 130kg, Fran 2:25, Grace 1:29, Isabel 1:54
Mike: snatch 105kg, C&J 141kg, FS 185kg, BS 220kg, DL 245kg, bench 142kg, Fran 2:57, Grace 2:16, Isabel 2:35, Cindy 24+5

6) Your physiques look great, are you following any diet?
F3: One special one from a legend named Froning, "When I'm hungry I eat them, when I'm thirsty I drink them."
Mike: My diet is very specific, but I've found myself in that system and it suits me as much as possible. Since March 2015, I have switched to Intermittent Fasting (LeanGains 16/8 system). I've adjusted a little to my daily routine and it's been great.

7) What about supplements? Do you use?
F3: I couldn't do without them, the only top one is Superior 14. The foundation of any CrossFitter is too much bcaa and glutamine.
Mike: Of the sports nutrition supplements, the basics for me are BCAAs, complex amino acids, glutamine and magnesium. I'll also add some of that preworkout into the competition season.

8) What do you enjoy most about CrossFit and what do you dislike the most?
F3: I enjoy everything, especially the variety of CrossFit (Weightlifting, Gymnastics probably the most) I don't like the wod type 5k runs so I run 3 times a week.
Mike: I don't have anything in CF that I don't like and vice versa. I've gotten that approach out of my head and flipped it to activities or movements that I'm better at and worse at. So the weakness for me is gymnastics in general and weightlifting technique. Strengths are strength stuff, strength endurance and work capacity. Head and mental strength works decently too I would say :)

9) Do you have a goal you would like to achieve?
F3: I would like to get team CrossFit DESTINY Brno to regionals once and in 6 years - at 40 to get to games in masters.
Mike: I have three main goals in my head right now.
a. Work-wise, Filip and I would like to make CrossFit Destiny a sport dominating and TOP GYM in all aspects!
b. Health-wise, I would like to approach sports and training in a way that I can exercise and be active for as long as possible!
c. Competitively, I would love to get closer to the top European CF athletes, look actively at large format competitions, regionals, ...and who knows what else !

10) Are you planning any competitions in the vicinity?
F3: Yes: French Throudown, Swiss Alpin Battle, German Throudown + some Polish and Hungarian races.
Mike: The closest we're going to get together with a competition team of athletes from CrossFit Destiny to qualify for French Throwdown, Battle of Urpin, Swiss Alpine Battle, LOGinLab, Double Cross Challenge and Poland Throwdown

Thank you for the interview and I wish you good health, happy clients and lots of sporting success, keep up the good work!
Thank you for the space. We would like to take this opportunity to thank our partners who fully support our training (F3: Superior 14, Capsicolle, Mike: Trec Nutrition, LifeLike, Capsicolle warm-up patch), the entire CrossFit Destiny competition team who we work with daily to get better and better, and last but not least a big thank you to all our friends and family for supporting us in every way. Thank you!!