torsdag den 31. januar 2013
29 Jan 2013
Training with the competition team
Handstand walk practice
Got 4 m! PR by 2,5 m. Spent almost 45 minutes in total...
Team AMRAP + Chipper
3 team members
Part 1:
3 minutes for max rep bar MUs. Each team member gets only 1 try. If hands come off bar the attempt is over. I was first up and got 9, which was very satisfying. By the time the two other guys finished there was still 15 seconds left so just for fun I did 4-5 more.
Part 2:
Sequentially the team must move through the stations. A team member can not move forward until the person in front has cleared the station.
30 GHD sit up
30 deadlit @ 100 kg
30 DUs
30 OH squats @ 45 kg
30 pull ups
Didn't register the time, but none of it was really hard. On a side note I will add that the shoulder was ok the next day which is a big step forward compared to when i OH squatted two weeks ago.
Handstand walk practice
Got 4 m! PR by 2,5 m. Spent almost 45 minutes in total...
Team AMRAP + Chipper
3 team members
Part 1:
3 minutes for max rep bar MUs. Each team member gets only 1 try. If hands come off bar the attempt is over. I was first up and got 9, which was very satisfying. By the time the two other guys finished there was still 15 seconds left so just for fun I did 4-5 more.
Part 2:
Sequentially the team must move through the stations. A team member can not move forward until the person in front has cleared the station.
30 GHD sit up
30 deadlit @ 100 kg
30 DUs
30 OH squats @ 45 kg
30 pull ups
Didn't register the time, but none of it was really hard. On a side note I will add that the shoulder was ok the next day which is a big step forward compared to when i OH squatted two weeks ago.
mandag den 28. januar 2013
28 Jan 2013
Training w Brandt
Back squat 10 x 10r @ 90 kg.
Warm up: 20, 40, 60, 80.
Work sets: 10 x 10r @ 90 kg. 90 sec break between sets.
Felt ok, not too heavy and form was good on all reps. Maintained the short breaks all the way.
Gun show BB superset
Weighted chin ups 5 x 5r @ 22,5 kg
Weighted ring dips 5 x 5 r @ 12,5 kg
Did not get real heavy, got a couple of extra reps in the final set of both movements. Shoulder will get back to normal dip strength before too long i expect.
KB shoulder press 3 x 8r @ 20 kg
Did 8, 8, 11. This was very tough, much harder than BB pressing. Gotte implement it more. Shoulders like boulders.
WOD w Brandt
5 rounds for time of:
25 cal airdyne
10 HSPU
10 pull ups
10 atomic sit ups
Time: 10:18 (airdyne time was 5:02). Beat Brandt by 1:05, which was mainly the airdyne (50 seconds better than him in total for the 125 cal).
Back squat 10 x 10r @ 90 kg.
Warm up: 20, 40, 60, 80.
Work sets: 10 x 10r @ 90 kg. 90 sec break between sets.
Felt ok, not too heavy and form was good on all reps. Maintained the short breaks all the way.
Gun show BB superset
Weighted chin ups 5 x 5r @ 22,5 kg
Weighted ring dips 5 x 5 r @ 12,5 kg
Did not get real heavy, got a couple of extra reps in the final set of both movements. Shoulder will get back to normal dip strength before too long i expect.
KB shoulder press 3 x 8r @ 20 kg
Did 8, 8, 11. This was very tough, much harder than BB pressing. Gotte implement it more. Shoulders like boulders.
WOD w Brandt
5 rounds for time of:
25 cal airdyne
10 HSPU
10 pull ups
10 atomic sit ups
Time: 10:18 (airdyne time was 5:02). Beat Brandt by 1:05, which was mainly the airdyne (50 seconds better than him in total for the 125 cal).
25 Jan 2013
Training at CrossFit Kraftur, Reykjavik
Military press 8 x 3r @ 65 kg
Warm up: 20, 40, 40, 50, 60.
Work sets: 8 x 3r @ 65.
Finisher: 12r @ 50.
Pendlay rows 5 x 5r @ 85 kg
Warm up: 20, 40, 60, 80.
Work sets: 4 x 5r, 1 x 9r @ 85.
Finisher: 15r @ 60.
Deadlift 5 x 5r @ 160 kg
Warm up: 80, 100, 120, 140.
Work sets: 5 x 5r @ 160.
Finisher WOD
10-8-6-4-2 of
Toes-to-bar
Push up
deadlift @ 120 kg
Time: 4:00. Deadlifts were a bit heavy. I wonder why?
Military press 8 x 3r @ 65 kg
Warm up: 20, 40, 40, 50, 60.
Work sets: 8 x 3r @ 65.
Finisher: 12r @ 50.
Pendlay rows 5 x 5r @ 85 kg
Warm up: 20, 40, 60, 80.
Work sets: 4 x 5r, 1 x 9r @ 85.
Finisher: 15r @ 60.
Deadlift 5 x 5r @ 160 kg
Warm up: 80, 100, 120, 140.
Work sets: 5 x 5r @ 160.
Finisher WOD
10-8-6-4-2 of
Toes-to-bar
Push up
deadlift @ 120 kg
Time: 4:00. Deadlifts were a bit heavy. I wonder why?
24 Jan 2013
Training in CrossFit Kraftur, Reykjavik
Front squat 10x10 @ 70 kg
Tried to go for perfect form on all reps which really tired me out. I move slower when trying to keep a really good posture.
Warm up: 10x20, 10x40, 10x60.
Sets: 10, 10, 10, 10, 8, 10, 8, 10, 6, -.
Quit after 9th set. Was simply too tired after a long day and never really got in the zone.
Decided to do a short WOD to get some explosive movements done.
5 rounds of
3 power clean push press @ 80 kg
5 C2B
Clock got fucked so I took my time to do it. PC+PP felt light which was nice.
Front squat 10x10 @ 70 kg
Tried to go for perfect form on all reps which really tired me out. I move slower when trying to keep a really good posture.
Warm up: 10x20, 10x40, 10x60.
Sets: 10, 10, 10, 10, 8, 10, 8, 10, 6, -.
Quit after 9th set. Was simply too tired after a long day and never really got in the zone.
Decided to do a short WOD to get some explosive movements done.
5 rounds of
3 power clean push press @ 80 kg
5 C2B
Clock got fucked so I took my time to do it. PC+PP felt light which was nice.
tirsdag den 22. januar 2013
22 Jan 2013
Military press, heavy 3 + 3 back off
10x20, 2x3x40, 3x50, 3x55, 3x60, 3x65, 3x67.5 (previous 1RM), 3x3x62.5
Pendlay rows 5x5
10x40, 7x60, 5x70, 3x5x80, 2x5x85.
Establish 3RM front squat and back squat in 15 mins
Front squat: 90, 100, 105, 110 (failed 2nd rep).
Back squat: 110, 125, 135, 140 (failed 2nd rep).
WOD - EMOTM
1-5 mins: 5 power cleans @ 80 kg
6-10 mins: 3 power cleans @ 90 kg
11-15 mins: 1 power clean @ 100 kg
15+ mins: HSPU + C2B ladder 1-1, 2-2, 3-3, etc... until unable to finish within the minute
Result: Missed first 100 kg clean, took a break for an extra minute, then did all 5 without any issues. Got to the round of 10-10 that took 1:23 to complete. Round 9 took 50 seconds. Shoulders and grip was pretty smoked at that point.
Nice workout though!
10x20, 2x3x40, 3x50, 3x55, 3x60, 3x65, 3x67.5 (previous 1RM), 3x3x62.5
Pendlay rows 5x5
10x40, 7x60, 5x70, 3x5x80, 2x5x85.
Establish 3RM front squat and back squat in 15 mins
Front squat: 90, 100, 105, 110 (failed 2nd rep).
Back squat: 110, 125, 135, 140 (failed 2nd rep).
WOD - EMOTM
1-5 mins: 5 power cleans @ 80 kg
6-10 mins: 3 power cleans @ 90 kg
11-15 mins: 1 power clean @ 100 kg
15+ mins: HSPU + C2B ladder 1-1, 2-2, 3-3, etc... until unable to finish within the minute
Result: Missed first 100 kg clean, took a break for an extra minute, then did all 5 without any issues. Got to the round of 10-10 that took 1:23 to complete. Round 9 took 50 seconds. Shoulders and grip was pretty smoked at that point.
Nice workout though!
20 Jan 2013
Handstand walk practice
Got 1.5 m
Weighted chin ups 3x5 @ 25 kg
Weighted dips 3x5 @ 10 kg
Shoulder getting better but it has gotten VERY weak during the past 2.5 months.
Jerk 1RM
3x40, 3x60, 3x80, 2x1x90, 2x1x100, 1x105, 1x110, 1x115, 1x117.5 (PR), 1x120 (PR!), 1x122.5 (PR!!), 125 (fail)
7.5 kg PR on the second heavy jerking session after my injury. Nice.
Got 1.5 m
Weighted chin ups 3x5 @ 25 kg
Weighted dips 3x5 @ 10 kg
Shoulder getting better but it has gotten VERY weak during the past 2.5 months.
Jerk 1RM
3x40, 3x60, 3x80, 2x1x90, 2x1x100, 1x105, 1x110, 1x115, 1x117.5 (PR), 1x120 (PR!), 1x122.5 (PR!!), 125 (fail)
7.5 kg PR on the second heavy jerking session after my injury. Nice.
18 Jan 2013
Military press
4x3x65, 2x65
3x60, 2x5x60
9x40
OH squat heavy 3
Got 80. Painful in the shoulder
4x3x65, 2x65
3x60, 2x5x60
9x40
OH squat heavy 3
Got 80. Painful in the shoulder
10 Jan 2013
Morning squat session
Back squat 10x10 @ 90 kg (90 sec breaks)
Went down well, but it was tough. Went for lighter weight to 1) maintain good form in all lifts, and 2) maintain the 90 sec breaks.
Back squat 10x10 @ 90 kg (90 sec breaks)
Went down well, but it was tough. Went for lighter weight to 1) maintain good form in all lifts, and 2) maintain the 90 sec breaks.
9 Jan 2013
Military press
10x10: 45, 47.5, 50 ... (did not record the rest but probably between 45 and 50 kg all the way)
Rest of workout not recorded.
10x10: 45, 47.5, 50 ... (did not record the rest but probably between 45 and 50 kg all the way)
Rest of workout not recorded.
5 Jan 2013
Back squat 10x10 @ 105 kg
Did them all. HEAVY AS FUCK.
Weighted chin ups 5x5 @ 24 kg
5 rounds for time
20 cal AirDyne
3 rope climb
6 deadlift @ 120 kg
9 HSPU
12 atomic sit up
R1: 3:15
R2: 4:02
R3: 4:48
R4: 4:42
R5: 4:41
Total: 21:32
Nice WOD!
Did them all. HEAVY AS FUCK.
Weighted chin ups 5x5 @ 24 kg
5 rounds for time
20 cal AirDyne
3 rope climb
6 deadlift @ 120 kg
9 HSPU
12 atomic sit up
R1: 3:15
R2: 4:02
R3: 4:48
R4: 4:42
R5: 4:41
Total: 21:32
Nice WOD!
2 Jan 2013
Handstand walk practice
Got 1,5 m
Ring dips practice
Got 10
OH squat test w/o weight
Felt unstable but not painful
Front squat
5x10x80, 2x7x80.
Bench press
5x10x75, 10x65
8 rounds
1 clean - 2 jerk @ 90 kg
5 strict pull ups
Got 1,5 m
Ring dips practice
Got 10
OH squat test w/o weight
Felt unstable but not painful
Front squat
5x10x80, 2x7x80.
Bench press
5x10x75, 10x65
8 rounds
1 clean - 2 jerk @ 90 kg
5 strict pull ups
30 Dec 2012
Military press
5x20, 5x40, 5x50, 5x60, 3x65, 3x65, 4x65
BB superset
Pendlay rows 5x10 @ 67.5 kg
Bench press 5x10 @ 67.5 kg
Jerk, heavy 1
First jerking session since shoulder injury.
3x40, 3x60, 3x80, 2x90, 100, 105, 110, 115 (fail), 115, 117.5 (fail).
Tied my PR from before the injury.
5x20, 5x40, 5x50, 5x60, 3x65, 3x65, 4x65
BB superset
Pendlay rows 5x10 @ 67.5 kg
Bench press 5x10 @ 67.5 kg
Jerk, heavy 1
First jerking session since shoulder injury.
3x40, 3x60, 3x80, 2x90, 100, 105, 110, 115 (fail), 115, 117.5 (fail).
Tied my PR from before the injury.
29 Dec 2012
Back squat 5x5 @ 122,5 kg
Felt heavy. 5th rep was very tough on 3rd, 4th and 5th set.
Weighted chin ups 5x5 @ 25
Felt easy.
7 rounds for time
20 m prowler loaded w 30 kg
10 push up
10 atomic sit up
20 m prowler
10 swings @ 32 kg
Time: 12:00
Swings hurt the shoulder.
Felt heavy. 5th rep was very tough on 3rd, 4th and 5th set.
Weighted chin ups 5x5 @ 25
Felt easy.
7 rounds for time
20 m prowler loaded w 30 kg
10 push up
10 atomic sit up
20 m prowler
10 swings @ 32 kg
Time: 12:00
Swings hurt the shoulder.
25 Dec 2012
Outlaw 12 days of Christmas
1 Clean & Jerk @ 100 kg
2 Ring Dips (did RDs instead of Muscle-Ups du to shoulder)
3 Box Jumps @ 80 cm
4 Hang Squat Clean @ 50 kg (did cleans instead of snatches due to shoulder)
5 Bar Facing Burpees
6 Push Press @ 50 kg
7 Pistols (alternating)
8 T2B
9 Wall Ball @ 9 kg
10 C2B Pullups
11 HSPU
12 Front Squats @ 100 kg (no racks)
Time: 43 mins. Was through everything but the squats in 35 minutes. Obviously saved some time by scaling MUs and snatches. On the squats I did 1-2-2-2-2-3. Weak legs.
1 Clean & Jerk @ 100 kg
2 Ring Dips (did RDs instead of Muscle-Ups du to shoulder)
3 Box Jumps @ 80 cm
4 Hang Squat Clean @ 50 kg (did cleans instead of snatches due to shoulder)
5 Bar Facing Burpees
6 Push Press @ 50 kg
7 Pistols (alternating)
8 T2B
9 Wall Ball @ 9 kg
10 C2B Pullups
11 HSPU
12 Front Squats @ 100 kg (no racks)
Time: 43 mins. Was through everything but the squats in 35 minutes. Obviously saved some time by scaling MUs and snatches. On the squats I did 1-2-2-2-2-3. Weak legs.
24 Dec 2012
Military Press
5x65, 5x65, 4x65, 5x62,5, 5x62,5.
Rows
10x72,5, 10x72,5, 10x72,5
WOD that I don't remember
5x65, 5x65, 4x65, 5x62,5, 5x62,5.
Rows
10x72,5, 10x72,5, 10x72,5
WOD that I don't remember
18 Dec 2012
Buddy WOD w Louise
30-20-10
Squat clean (80 kg/50 kg)
Strict chest-to-bar
Reps can be divided between athletes as you wish.
Time: 10:50.
3 rounds of
10 toes-to-bar
50 DU
7 HSPU
Time: 4:59 (everything unbroken)
30-20-10
Squat clean (80 kg/50 kg)
Strict chest-to-bar
Reps can be divided between athletes as you wish.
Time: 10:50.
3 rounds of
10 toes-to-bar
50 DU
7 HSPU
Time: 4:59 (everything unbroken)
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