lørdag den 30. marts 2013
fredag den 29. marts 2013
29 Mar 2013
Back on the Wendler program + a small WOD
Military press
Warm up: 10x20, 10x30, 10x40, 5x50.
Work sets: 5r x 56 kg, 5r x 60 kg, 3s x 5r x 64 kg. forgot to go for max reps on third set.
Bonus: 12r x 50 kg.
HB back squat
Warm up: 10x50, 5x70, 5x90.
Work sets: 5r x 113 kg, 5r x 120 kg, 5r x 127 kg. Forgot to go for max reps on third set.
12 min AMRAP
3-6-9-...-n of
Russian swings @ 32
Burpees
Strict ring dips
Result: 221 (round of 18 + 21 swings + 8 burpees)
Military press
Warm up: 10x20, 10x30, 10x40, 5x50.
Work sets: 5r x 56 kg, 5r x 60 kg, 3s x 5r x 64 kg. forgot to go for max reps on third set.
Bonus: 12r x 50 kg.
HB back squat
Warm up: 10x50, 5x70, 5x90.
Work sets: 5r x 113 kg, 5r x 120 kg, 5r x 127 kg. Forgot to go for max reps on third set.
12 min AMRAP
3-6-9-...-n of
Russian swings @ 32
Burpees
Strict ring dips
Result: 221 (round of 18 + 21 swings + 8 burpees)
torsdag den 28. marts 2013
28 Mar 2013
CrossFit Open 13.4
AMRAP 7 minutes
61 kg Clean and jerk, 3 reps
3 Toes-to-bar
61 kg Clean and jerk, 6 reps
6 Toes-to-bar
61 kg Clean and jerk, 9 reps
9 Toes-to-bar
61 kg Clean and jerk, 12 reps
12 Toes-to-bar
61 kg Clean and jerk, 15 reps
15 Toes-to-bar
61 kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 93 reps (round of 15 + 3 clean and jerks).
This was OK I think. Looking forward to my second attempt on Sunday where I hope to get 4-6 reps more.
AMRAP 7 minutes
61 kg Clean and jerk, 3 reps
3 Toes-to-bar
61 kg Clean and jerk, 6 reps
6 Toes-to-bar
61 kg Clean and jerk, 9 reps
9 Toes-to-bar
61 kg Clean and jerk, 12 reps
12 Toes-to-bar
61 kg Clean and jerk, 15 reps
15 Toes-to-bar
61 kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 93 reps (round of 15 + 3 clean and jerks).
This was OK I think. Looking forward to my second attempt on Sunday where I hope to get 4-6 reps more.
27 Mar 2013
Training w Seb in the Garage
Competitiors WOD warmup
3 rounds of (not for time):
1 power snatch @ 50 kg
2 OHS @ 50 kg
3 C2B
4 wall balls
5 burpees
6 swings @ 24 kg
12 air squats
24 double unders
Snatch to max
3x50, 2x60, 2x70, 2x75. Failed 80 kg 3 times!!?
Power clean and jerk to max
3x60, 2x80, 1x90, 1x100, 1x105, 1x110, 1x115 (PR). Failed 117.5 kg two times but with the right wind direction it should be easy.
WOD with Seb
10 min amrap of:
Tire flip 20-25 m. with a burpee between each flip
10 dumbbell snatch @ 32 kg
Tire flip 20-25 m.
10 high swings @ 32 kg
Result: Don't know.
Did swings and DB snatches unbroken every time, it was not too heavy. Nice, low intensity workout.
Competitiors WOD warmup
3 rounds of (not for time):
1 power snatch @ 50 kg
2 OHS @ 50 kg
3 C2B
4 wall balls
5 burpees
6 swings @ 24 kg
12 air squats
24 double unders
Snatch to max
3x50, 2x60, 2x70, 2x75. Failed 80 kg 3 times!!?
Power clean and jerk to max
3x60, 2x80, 1x90, 1x100, 1x105, 1x110, 1x115 (PR). Failed 117.5 kg two times but with the right wind direction it should be easy.
WOD with Seb
10 min amrap of:
Tire flip 20-25 m. with a burpee between each flip
10 dumbbell snatch @ 32 kg
Tire flip 20-25 m.
10 high swings @ 32 kg
Result: Don't know.
Did swings and DB snatches unbroken every time, it was not too heavy. Nice, low intensity workout.
26 Mar 2013
Summer bash workout
3x ME strict pull up on roof plank
15-14-12
3x ME strict HSPU
8-6-6
Easter Tabata
8 Tabata rounds of each for total reps
Push up: 100
Pull up: 78
V-up: 76
Box jump (no rebound): 56
Burpees: 58
Total: 368.
3x ME strict pull up on roof plank
15-14-12
3x ME strict HSPU
8-6-6
Easter Tabata
8 Tabata rounds of each for total reps
Push up: 100
Pull up: 78
V-up: 76
Box jump (no rebound): 56
Burpees: 58
Total: 368.
tirsdag den 26. marts 2013
24 Mar 2013
CrossFit Open 13.3 - second try
AMRAP 12 minutes:
150 wall balls
90 DUs
30 MUs
Score: 15 MUs (2 more than first attempt)
Strategy:
Wall balls: Went 20-20-20-10-10-10-10-10-10-10-10-10 reps - 10 seconds break all the way. Reduced split by exactly 30 seconds like I expected - 6:39.
DUs: Went 60/30 like I had planned. Split was 7:57. More than a minute more for MUs than first try.
MUs: did two doubles then started to mess up. I did not switch to singles but kept trying to do doubles and messed up which lost me 4-5 reps and cost a lot of energy. Switched to singles, but was only able to do 2 more than first attempt despite having 1 full extra minute to do it.
In a 3rd attempt I think I would be able to do 18-19 MUs. But that's maybe never going to happen :-)
22 Mar 2013
CrossFit Open 13.3
AMRAP 12 minutes:
150 wall balls
90 DUs
30 MUs
Score: 13 MUs (13 more than last year)
Strategy:
Wall balls: Went 10 reps - 10 seconds break all the way. Did not get gassed, but it took quite a long time - split was 7:10.
DUs: Wanted to go 60/30 but messed up several times and just had to do what I could. Split was 9:10.
MUs: did doubles up until 8, messed up on the 5th set and changed to singles.
Feel confident that I can do more.
AMRAP 12 minutes:
150 wall balls
90 DUs
30 MUs
Score: 13 MUs (13 more than last year)
Strategy:
Wall balls: Went 10 reps - 10 seconds break all the way. Did not get gassed, but it took quite a long time - split was 7:10.
DUs: Wanted to go 60/30 but messed up several times and just had to do what I could. Split was 9:10.
MUs: did doubles up until 8, messed up on the 5th set and changed to singles.
Feel confident that I can do more.
onsdag den 20. marts 2013
20 Mar 2013
GVT: Every 90 seconds for 30 minutes
a: bench press - 10r @ 70 kg.
b: pendlay rows - 10r @ 65 kg.
Deadlift
Warm up: 5x70, 5x100, 5x120.
Work sets: 5r x 145 kg, 3r x 165 kg, 1r x 185 kg.
Bonus: 5r x 170 kg.
Team WOD w Gummi
For time complete, in total:
100 kcal airdyne
100 wall balls
100 kcal airdyne
100 wall balls
Time: 12:30.
Finisher w Gummi
Prowler ladder, you-go-I-go
2 x 10m @ prowler + 40 kg, 60 kg, 80 kg, 100 kg, 120 kg, 140 kg.
Time: 10:??
Quads are SMASHED now.
a: bench press - 10r @ 70 kg.
b: pendlay rows - 10r @ 65 kg.
Deadlift
Warm up: 5x70, 5x100, 5x120.
Work sets: 5r x 145 kg, 3r x 165 kg, 1r x 185 kg.
Bonus: 5r x 170 kg.
Team WOD w Gummi
For time complete, in total:
100 kcal airdyne
100 wall balls
100 kcal airdyne
100 wall balls
Time: 12:30.
Finisher w Gummi
Prowler ladder, you-go-I-go
2 x 10m @ prowler + 40 kg, 60 kg, 80 kg, 100 kg, 120 kg, 140 kg.
Time: 10:??
Quads are SMASHED now.
17 Mar 2013
Military press
Warm up: 10x20, 10x30.
Work sets: 10s x 10r x 45 kg.
Back squat
Warm up: 10x20, 10x40, 10x60, 10x80.
Work sets: 10s x 10r x 90 kg.
EMOTM MU and burpee ladder
1: 1 MU + 1 burpee
2: 2 MU + 1 burpee
3: 2 MU + 2 burpees
...
9: 5 MU + 5 burpees
Warm up: 10x20, 10x30.
Work sets: 10s x 10r x 45 kg.
Back squat
Warm up: 10x20, 10x40, 10x60, 10x80.
Work sets: 10s x 10r x 90 kg.
EMOTM MU and burpee ladder
1: 1 MU + 1 burpee
2: 2 MU + 1 burpee
3: 2 MU + 2 burpees
...
9: 5 MU + 5 burpees
lørdag den 16. marts 2013
fredag den 15. marts 2013
torsdag den 14. marts 2013
14 Mar 2013
Back squat
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 3s x 5r x 100 kg (pause in hole).
Bonus: 1x110, 1x120, 1x130, 5x100 (pause in hole).
Superset
Pull up 2x10
Dips 2x10
Open WOD 13.2
10 min amrap
5 STOH @ 52.5 kg
10 deadlift @ 52.5 kg
15 box jumps @ 60 cm
Score: 290 reps. OK, and really tough towards the end, but I will try to get 300+ on Sunday.
Warm up: 10x20, 10x40, 10x60, 5x80.
Work sets: 3s x 5r x 100 kg (pause in hole).
Bonus: 1x110, 1x120, 1x130, 5x100 (pause in hole).
Superset
Pull up 2x10
Dips 2x10
Open WOD 13.2
10 min amrap
5 STOH @ 52.5 kg
10 deadlift @ 52.5 kg
15 box jumps @ 60 cm
Score: 290 reps. OK, and really tough towards the end, but I will try to get 300+ on Sunday.
onsdag den 13. marts 2013
12 Mar 2013
C-team training in the Garage
Team skill WOD
3 people has to complete 3 rounds:
50 DUs each
20 MUs
4 m handstand walk each
6 bar MUs each
10 pistols each
MU's were a great success. Did 4's all the way through, without false grip. Handstand walk was bad. DUs were easy. Pistols were fine.
WOD
10 minute amrap:
3 hang clean thrusters (hang clusters) @ 60 kg
3 Burpee-box-jumps @ 90 cm
3 Chest-to-bar pull ups
6 hang clean thrusters (hang clusters) @ 60 kg
6 Burpee-box-jumps @ 90 cm
6 Chest-to-bar pull ups
9 hang clean thrusters (hang clusters) @ 60 kg
9 Burpee-box-jumps @ 90 cm
9 Chest-to-bar pull ups
etc.
Score: 83 reps (round of 9 + 12 hang clusters + 12 burpee-box-jumps + 5 chest-to-bar)
Started out at an intentionally low pace which ketp me from gassing out. Picked up the pace a little durnig the final minute. Good WOD.
Team skill WOD
3 people has to complete 3 rounds:
50 DUs each
20 MUs
4 m handstand walk each
6 bar MUs each
10 pistols each
MU's were a great success. Did 4's all the way through, without false grip. Handstand walk was bad. DUs were easy. Pistols were fine.
WOD
10 minute amrap:
3 hang clean thrusters (hang clusters) @ 60 kg
3 Burpee-box-jumps @ 90 cm
3 Chest-to-bar pull ups
6 hang clean thrusters (hang clusters) @ 60 kg
6 Burpee-box-jumps @ 90 cm
6 Chest-to-bar pull ups
9 hang clean thrusters (hang clusters) @ 60 kg
9 Burpee-box-jumps @ 90 cm
9 Chest-to-bar pull ups
etc.
Score: 83 reps (round of 9 + 12 hang clusters + 12 burpee-box-jumps + 5 chest-to-bar)
Started out at an intentionally low pace which ketp me from gassing out. Picked up the pace a little durnig the final minute. Good WOD.
tirsdag den 12. marts 2013
11 Mar 2013
WL in IK99
Pre WL session WOD w Sarah Lindasblabla and the plumber.
Team WOD, for glory:
150 butterly pull up
150 overhead squats @ 45 kg
150 handstand push up
150 pistols
All skills that I have under control. Managed to get good speed on the HSPU by holding i wider stance and keeping my head close to the wall.
BB with MANIZ
Military press: 10x20, 10x40, 10x50, 4s x 4r x 62.5 kg.
Rows: 10x20, 10x40, 10x60, 8x65, 8x70, 8x75.
WL training : Snatch.
Many drills and stuff that was funny and annoying because I still suck at snatches and my shoulders are tighter than a nuns a**hole. Especially my right shoulder is unstable when catching in the overhead position. And my upper back is too weak (erector spinae and rhomboideus, according to Crossjitzen).
Light front squat 3 x 6-4-2
I am in my deload week so I went resonably light.
1: 6r x 60 kg, 4r x 70 kg, 2r x 80 kg.
2: 6r x 70 kg, 4r x 80 kg, 2r x 90 kg.
3: 6r x 80 kg, 4r x 90 kg, 2r x 100 kg.
Pre WL session WOD w Sarah Lindasblabla and the plumber.
Team WOD, for glory:
150 butterly pull up
150 overhead squats @ 45 kg
150 handstand push up
150 pistols
All skills that I have under control. Managed to get good speed on the HSPU by holding i wider stance and keeping my head close to the wall.
BB with MANIZ
Military press: 10x20, 10x40, 10x50, 4s x 4r x 62.5 kg.
Rows: 10x20, 10x40, 10x60, 8x65, 8x70, 8x75.
WL training : Snatch.
Many drills and stuff that was funny and annoying because I still suck at snatches and my shoulders are tighter than a nuns a**hole. Especially my right shoulder is unstable when catching in the overhead position. And my upper back is too weak (erector spinae and rhomboideus, according to Crossjitzen).
Light front squat 3 x 6-4-2
I am in my deload week so I went resonably light.
1: 6r x 60 kg, 4r x 70 kg, 2r x 80 kg.
2: 6r x 70 kg, 4r x 80 kg, 2r x 90 kg.
3: 6r x 80 kg, 4r x 90 kg, 2r x 100 kg.
10 Mar 2013
Open WOD 13.1
17 min amrap of
40 burpees
30 snatch @ 35 kg
30 burpees
30 snatch @ 62.5 kg
20 burpees
30 snatch @ 75 kg
10 burpees
amrap snatch @ 95 kg
Result: 150 reps.
I had about 1 minute to do 75 kg snatches but failed twice. I was very unhappy with this result, but the preparation leading up to it was not good. I believe I would have been able to do better if I had 1) had a chance to do proper warming up and some heavy snatching before the sprkout stared, and 2) been able to try it during the week to test burpee and snatch pace. I did lay out a plan and follow it though, which was satisfying.
17 min amrap of
40 burpees
30 snatch @ 35 kg
30 burpees
30 snatch @ 62.5 kg
20 burpees
30 snatch @ 75 kg
10 burpees
amrap snatch @ 95 kg
Result: 150 reps.
I had about 1 minute to do 75 kg snatches but failed twice. I was very unhappy with this result, but the preparation leading up to it was not good. I believe I would have been able to do better if I had 1) had a chance to do proper warming up and some heavy snatching before the sprkout stared, and 2) been able to try it during the week to test burpee and snatch pace. I did lay out a plan and follow it though, which was satisfying.
lørdag den 9. marts 2013
9 Mar 2013
Morning quickie.
Back squat
Warm up: 10x20, 10x40, 10x60, 5x80, 5x100.
Work sets: 5r x 110 kg, 3r x 125 kg, 2s x 1r x 137.5 kg (+ 1 fail)
Bonus: 8r x 100 kg.
Military press and rows deload week superset
Press: 10x20, 10x40, 2x5x55, 10x55.
Rows: 10x20, 10x40, 5x60, 2x5x70, 8x70.
Approx 60-70 burpees experimenting with pace for Open WOD 13.1 tomorrow.
Back squat
Warm up: 10x20, 10x40, 10x60, 5x80, 5x100.
Work sets: 5r x 110 kg, 3r x 125 kg, 2s x 1r x 137.5 kg (+ 1 fail)
Bonus: 8r x 100 kg.
Military press and rows deload week superset
Press: 10x20, 10x40, 2x5x55, 10x55.
Rows: 10x20, 10x40, 5x60, 2x5x70, 8x70.
Approx 60-70 burpees experimenting with pace for Open WOD 13.1 tomorrow.
onsdag den 6. marts 2013
6 Mar 2013
Front squat
Warm up: 10x20, 10x40, 5x60, 5x70, 5x80, 5x90, 3x100.
Work sets: 3s x 1r x 115 kg.
Bonus: 3s x 3r x 100 kg, 15r x 70 kg.
Regular grip MUs
1, 1, 3. Got the kip down and shoulder was good, so I'm quite confident that my progress will be fast from here.
Long EMOTM
4 mins:
1 power clean @ 90 kg
2 front squat @ 90 kg
3 strict HSPU
4 C2B
4 mins:
2 power clean @ 90 kg
3 C2B
5 push up
3 mins:
2 power clean @ 90 kg
5 push up
5 mins:
1 power clean @ 90 kg
2 push jerk @ 90 kg
5 mins:
1 power clean @ 90 kg
2 push press @ 90 kg
2 min break
10 mins:
30 sec row all out
30 sec pause
Total distance rowed: 1780m
LEGS ARE TIRED NOW.
Warm up: 10x20, 10x40, 5x60, 5x70, 5x80, 5x90, 3x100.
Work sets: 3s x 1r x 115 kg.
Bonus: 3s x 3r x 100 kg, 15r x 70 kg.
Regular grip MUs
1, 1, 3. Got the kip down and shoulder was good, so I'm quite confident that my progress will be fast from here.
Long EMOTM
4 mins:
1 power clean @ 90 kg
2 front squat @ 90 kg
3 strict HSPU
4 C2B
4 mins:
2 power clean @ 90 kg
3 C2B
5 push up
3 mins:
2 power clean @ 90 kg
5 push up
5 mins:
1 power clean @ 90 kg
2 push jerk @ 90 kg
5 mins:
1 power clean @ 90 kg
2 push press @ 90 kg
2 min break
10 mins:
30 sec row all out
30 sec pause
Total distance rowed: 1780m
LEGS ARE TIRED NOW.
tirsdag den 5. marts 2013
mandag den 4. marts 2013
4 Mar 2013
Bench press (narrow grip)
Warm up: 20x20, 10x40, 10x60, 5x80, 5x90, 3x100.
Work sets: 4s x 1r x 110, 1s x 2r x 110.
Bonus: 17r x 70 kg.
Chin up
Warm up: 10xBW, 5x10, 5x15, 5x20, 5x25, 3x30.
Work sets: 1r x 35 kg, 1r x 40 kg, 1r x 45 kg, 1r x 50 kg.
Bonus: 7r x 20 kg.
Weighted dips 1RM
Warm up: 10xBW, 10x10, 10x20.
Work sets: 1r x 30 kg, 1r x 40 kg, 1r x 50 kg, 1r x 60 kg, 1r x 61.25 kg.
Overhead squat - went for heavy 3
Warm up: 10x20, 3x40, 3x60, 3x70.
Work sets: 3r x 80 kg, 3r x 90 kg.
Shoulder felt quite uncomfortable on third rep at 90 kg, so I stopped. It did not feel weak, I could definitely do 100 too, but it just felt very uncomfortable to be in the exact position where I dislocated it in Malmö.
Handstand walk practice
Gümmi gave me some good advice and I started to focus more on squeezing my butt. The result was good, I felt more in control, but I did not get more than 4m.
Warm up: 20x20, 10x40, 10x60, 5x80, 5x90, 3x100.
Work sets: 4s x 1r x 110, 1s x 2r x 110.
Bonus: 17r x 70 kg.
Chin up
Warm up: 10xBW, 5x10, 5x15, 5x20, 5x25, 3x30.
Work sets: 1r x 35 kg, 1r x 40 kg, 1r x 45 kg, 1r x 50 kg.
Bonus: 7r x 20 kg.
Weighted dips 1RM
Warm up: 10xBW, 10x10, 10x20.
Work sets: 1r x 30 kg, 1r x 40 kg, 1r x 50 kg, 1r x 60 kg, 1r x 61.25 kg.
Overhead squat - went for heavy 3
Warm up: 10x20, 3x40, 3x60, 3x70.
Work sets: 3r x 80 kg, 3r x 90 kg.
Shoulder felt quite uncomfortable on third rep at 90 kg, so I stopped. It did not feel weak, I could definitely do 100 too, but it just felt very uncomfortable to be in the exact position where I dislocated it in Malmö.
Handstand walk practice
Gümmi gave me some good advice and I started to focus more on squeezing my butt. The result was good, I felt more in control, but I did not get more than 4m.
3 Mar 2013
Back squat
Warm up: 10x50, 10x70, 5x90, 5x110.
Work sets: 2s x 3r x 130 kg, 1s x 5r x 130 kg.
Bonus: 10r x 100 kg.
Military press
Warm up: 10x20, 10x30, 10x40, 5x55, 5x62.
Work sets: 2s x 1r x 70 kg, 1s x 4r x 70 kg.
Bonus: 14r x 50 kg.
Rows
Warm up: 10x20, 15x30, 10x40, 10x60, 5x75, 3x85.
Work sets: 2s x 1r x 95 kg, 1s x 3r x 95 kg.
Bonus: 20r x 60 kg.
WOD
EMOTM 20 minutes:
2 muscle up (false grip)
10-11-12-...-30 DUs (adding 1 DU every round)
Did everything without problems. Still unable to fully lock out in the bottom with the false grip, but just being able to do 40 muscle ups is quite cool for me.
Warm up: 10x50, 10x70, 5x90, 5x110.
Work sets: 2s x 3r x 130 kg, 1s x 5r x 130 kg.
Bonus: 10r x 100 kg.
Military press
Warm up: 10x20, 10x30, 10x40, 5x55, 5x62.
Work sets: 2s x 1r x 70 kg, 1s x 4r x 70 kg.
Bonus: 14r x 50 kg.
Rows
Warm up: 10x20, 15x30, 10x40, 10x60, 5x75, 3x85.
Work sets: 2s x 1r x 95 kg, 1s x 3r x 95 kg.
Bonus: 20r x 60 kg.
WOD
EMOTM 20 minutes:
2 muscle up (false grip)
10-11-12-...-30 DUs (adding 1 DU every round)
Did everything without problems. Still unable to fully lock out in the bottom with the false grip, but just being able to do 40 muscle ups is quite cool for me.
2 Mar 2013
Front squat
Warm up: 10x20, 10x40, 10x60, 5x80, 3x100.
Work sets: 2s x 3r x 108 kg, 1s x 2r x 108 kg. Lost the upper back and failed the third rep. Will stay at this wieght for next cycle and start focusing on trining upper back specifically.
Bonus: 3r x 100 kg, 12 r x 65 kg.
WOD
5 rounds for time:
10 pull up
10 push up
10 ring rows
10 push press
25 DUs
Time: 12:50.
Warm up: 10x20, 10x40, 10x60, 5x80, 3x100.
Work sets: 2s x 3r x 108 kg, 1s x 2r x 108 kg. Lost the upper back and failed the third rep. Will stay at this wieght for next cycle and start focusing on trining upper back specifically.
Bonus: 3r x 100 kg, 12 r x 65 kg.
WOD
5 rounds for time:
10 pull up
10 push up
10 ring rows
10 push press
25 DUs
Time: 12:50.
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