Visiting CF St Louis
(www.crossfitstl.com)
OH squat
Warm up: 5 x 45 - 95 - 115 - 145 - 165 lb (74.8 kg)
Work sets: 5 x 175 - 190, 3 x 200 lb (90.7 kg)
Bonus: 2 x 10 x 135 lb (61.2 kg)
Back squat
Warm up: 5 x 115 - 165 - 205 - 235 - 265 lb (120 kg)
Work sets: 3 x 5 x 275 lb (124.7 kg)
Bonus: 5 x 205 lb (93 kg) 3 sec pause in bottom
Bench press
Warm up: 5 x 45 - 115 - 135 - 165, 3 x 205 lb (93 kg)
Work sets: 5 x 215 - 230 - 230 lb (104.3 kg)
Bonus: 2 x 10 x approx. 60 kg.
onsdag den 30. oktober 2013
tirsdag den 29. oktober 2013
Sun 27 Oct 2013
Training at Crossfit ICE, St Louis, MO
Front squat
Warm up: 5 x 45 - 95 - 145 - 175 lbs (79.3 kg).
Work sets: 5 x 205 - 220, 6 x 235 lbs (106.6 kg)
Bonus: 9 x 145, 8 x 145 lbs (65.7 kg)
OH press
Warm up: 5 x 45 - 65 - 85 - 105 lbs (47.6 kg)
Work sets: 5 x 120 - 125, 2 x 135 lbs (61.2 kg)
Pendlay rows
Warm up: 5 x 135 - 135 - 165 lbs (74.8 kg)
Work sets: 5 x 185 - 195 - 205 lbs (93 kg)
WOD
3 rds for time of
15 pull ups
10 thrusters @ 115 lbs (52.2 kg)
15 TTB
10 ring dips
Time: 11:00.
Front squat
Warm up: 5 x 45 - 95 - 145 - 175 lbs (79.3 kg).
Work sets: 5 x 205 - 220, 6 x 235 lbs (106.6 kg)
Bonus: 9 x 145, 8 x 145 lbs (65.7 kg)
OH press
Warm up: 5 x 45 - 65 - 85 - 105 lbs (47.6 kg)
Work sets: 5 x 120 - 125, 2 x 135 lbs (61.2 kg)
Pendlay rows
Warm up: 5 x 135 - 135 - 165 lbs (74.8 kg)
Work sets: 5 x 185 - 195 - 205 lbs (93 kg)
WOD
3 rds for time of
15 pull ups
10 thrusters @ 115 lbs (52.2 kg)
15 TTB
10 ring dips
Time: 11:00.
søndag den 27. oktober 2013
fredag den 25. oktober 2013
Thu 24 Oct 2013
Visiting CF West County in Chesterfield, MO
Back squat
Warm up: 10 x 20, 5 x 20 - 43 - 61 - 84 - 102 kg.
Work sets: 5 x 116 - 125 - 134 - 134 kg.
Bonus: 7 x 103 kg.
ME butterfly pul up
34
Assorted stretching and exercises
WOD
2 rounds, no break between rounds, of:
1 min rowing for calories
1 min ring dips
1 min wall balls @ 20 pounds
1 min DUs
Score: 278.
Back squat
Warm up: 10 x 20, 5 x 20 - 43 - 61 - 84 - 102 kg.
Work sets: 5 x 116 - 125 - 134 - 134 kg.
Bonus: 7 x 103 kg.
ME butterfly pul up
34
Assorted stretching and exercises
WOD
2 rounds, no break between rounds, of:
1 min rowing for calories
1 min ring dips
1 min wall balls @ 20 pounds
1 min DUs
Score: 278.
onsdag den 23. oktober 2013
Wed 23 Oct 2013
Hotel gym 6am workout
30 mins treadmill intervals with changing speed and %-grade. Total distance: 3.5 miles at 0-10 % gradient.
Some fitness machine exercises that will hopefully help me recover from Linda.
30 mins treadmill intervals with changing speed and %-grade. Total distance: 3.5 miles at 0-10 % gradient.
Some fitness machine exercises that will hopefully help me recover from Linda.
mandag den 21. oktober 2013
Mon 21 Oct 2013
Even extra more getting back in the gym
OH squat
10 x 20, 5 x 40 - 60 - 70 - 80 - 90, 1 x 100 - 105 kg.
They all felt easy, however on 105 I did tilt my chest forward because my knees dove in, which made both my shoulders rotate forward and it felt like they were both close to dislocating. So obviously I stopped there. But now I know my new mission: improving my bottom position in the squat by getting better mobilization in my hip joints that are too tight in the adductors, psoas and hamstrings. This in turn will allow me to keep my chest up and to have a closer grip on the bar, which again will reduce the force on the shoulder joint and allow me to hold more weight securely overhead. Boomsauce.
WOD "Linda"
For time, 10 - 9 - 8 - ... -1 of:
Deadlift @ 1.5xBW = 135 kg
Bench press @ BW = 90 kg
Power clean @ .75xBW = 70 kg
Time: 25:00. Same as the first time I did Linda when I had just started crossfit. And weighed 10 kg less. I did do Linda in 17:20 after 6 months of crossfitting, but it was still at 80 kg BW. This time the reps looked a lot better, so I am happy. And exhausted.
OH squat
10 x 20, 5 x 40 - 60 - 70 - 80 - 90, 1 x 100 - 105 kg.
They all felt easy, however on 105 I did tilt my chest forward because my knees dove in, which made both my shoulders rotate forward and it felt like they were both close to dislocating. So obviously I stopped there. But now I know my new mission: improving my bottom position in the squat by getting better mobilization in my hip joints that are too tight in the adductors, psoas and hamstrings. This in turn will allow me to keep my chest up and to have a closer grip on the bar, which again will reduce the force on the shoulder joint and allow me to hold more weight securely overhead. Boomsauce.
WOD "Linda"
For time, 10 - 9 - 8 - ... -1 of:
Deadlift @ 1.5xBW = 135 kg
Bench press @ BW = 90 kg
Power clean @ .75xBW = 70 kg
Time: 25:00. Same as the first time I did Linda when I had just started crossfit. And weighed 10 kg less. I did do Linda in 17:20 after 6 months of crossfitting, but it was still at 80 kg BW. This time the reps looked a lot better, so I am happy. And exhausted.
søndag den 20. oktober 2013
Sun 20 Oct 2013
Short WOD
21 - 15 - 9 of:
HSPU
Pull up
Push up
- then, with no break -
21 - 15 - 9 of:
Box jumps @ 60 cm
KB high swing @ 24 kg
Time: 10:09. Nice workout, broke up HSPU's and PU's in 2 during rounds one and two, rest was unbroken.
21 - 15 - 9 of:
HSPU
Pull up
Push up
- then, with no break -
21 - 15 - 9 of:
Box jumps @ 60 cm
KB high swing @ 24 kg
Time: 10:09. Nice workout, broke up HSPU's and PU's in 2 during rounds one and two, rest was unbroken.
lørdag den 19. oktober 2013
Sat 19 Oct 2013
More getting back in the gym
Front squat
10 x 20, 5 x 40 - 60 - 80 - 90 - 100, 1 x 110 - 115 - 120 - 125 - 130(F).
DB shoulder press
10 x 8 - 12 - 16 - 16 - 16 kg.
WOD
15 min AMRAP of
10 HSPU
10 burpees
20 m front rack walking lunges @ 60 kg
Result: 5 rds.
Front squat
10 x 20, 5 x 40 - 60 - 80 - 90 - 100, 1 x 110 - 115 - 120 - 125 - 130(F).
125 kg front squat
DB shoulder press
10 x 8 - 12 - 16 - 16 - 16 kg.
WOD
15 min AMRAP of
10 HSPU
10 burpees
20 m front rack walking lunges @ 60 kg
Result: 5 rds.
fredag den 18. oktober 2013
Fri 18 Oct 2013
Rest day.
TGIF.
Here is an interesting video about energy systems and whether conditioning work inhibits speed and explosive strength. Turns out that it does not as long as it is oxidative, meaning below the lactic threshold. If the conditioning moves into the lactic area it will have a lot more impact on 1) the ability to train speed, as themuscles do not have a chance to fully replenish the ATP, and 2) recovery from the training session, and thus your ability to get stronger/faster from the work you do.
Funny how CrossFit is primarily about working in the lactic domain, thus requiring a lot of recovery from each session, and not really training speed/explosiveness in and of itself.
See the whole video here: http://www.youtube.com/watch?v=xZCKZwZ8gmU
TGIF.
Here is an interesting video about energy systems and whether conditioning work inhibits speed and explosive strength. Turns out that it does not as long as it is oxidative, meaning below the lactic threshold. If the conditioning moves into the lactic area it will have a lot more impact on 1) the ability to train speed, as themuscles do not have a chance to fully replenish the ATP, and 2) recovery from the training session, and thus your ability to get stronger/faster from the work you do.
Funny how CrossFit is primarily about working in the lactic domain, thus requiring a lot of recovery from each session, and not really training speed/explosiveness in and of itself.
See the whole video here: http://www.youtube.com/watch?v=xZCKZwZ8gmU
torsdag den 17. oktober 2013
Thu 17 Oct 2013
More getting back in the gym
Military press
5 x 20 - 40 - 45 - 50 - 55 - 60, 1 x 65 - 67.5 kg.
Not a pleasant lift. My shoulders are feeling strangely unstable still. Fell like I have been set back 1,5 years over the last two months.
Snatch grip push press behind neck
5 x 20 - 40 - 50 - 60 - 70 - 80 - 90, 1 x 100 - 105 (F) - 105 kg.
Felt OK, except for the right shoulder joint when under high load - I can feel the place where it snapped last year, and it feels uncomfortable to go there. Still, 105 kg is OK I think.
Deadlift w Hawk
5 x 90 - 110 - 143 - 152 - 162 kg.
Felt heavy today, but then I did squat heavy yesterday.
WOD w Smuksen
15 min AMRAP, 3-6-9-...-n of
Wall balls @ 9 kg
Sit ups
Push ups
Score: 7 rds + 27 + 8 = 287 reps.
Military press
5 x 20 - 40 - 45 - 50 - 55 - 60, 1 x 65 - 67.5 kg.
Not a pleasant lift. My shoulders are feeling strangely unstable still. Fell like I have been set back 1,5 years over the last two months.
Snatch grip push press behind neck
5 x 20 - 40 - 50 - 60 - 70 - 80 - 90, 1 x 100 - 105 (F) - 105 kg.
Felt OK, except for the right shoulder joint when under high load - I can feel the place where it snapped last year, and it feels uncomfortable to go there. Still, 105 kg is OK I think.
Deadlift w Hawk
5 x 90 - 110 - 143 - 152 - 162 kg.
Felt heavy today, but then I did squat heavy yesterday.
WOD w Smuksen
15 min AMRAP, 3-6-9-...-n of
Wall balls @ 9 kg
Sit ups
Push ups
Score: 7 rds + 27 + 8 = 287 reps.
onsdag den 16. oktober 2013
Wed 16 Oct 2013
Getting back in the gym
Back squat
5 x 20 - 40 - 60 - 80 - 100 - 110 - 120, 1 x 130 - 140 kg.
Bench press
10 x 20 - 40, 5 x 60 - 80 - 90 - 100, 1 x 110 - 120 kg.
Close grip Pendlay rows
10 x 20 - 40, 5 x 60 - 70 - 80 - 80, 8 x 80, 10 x 60 kg.
Everything was kept light and easy - just wanted to get a feel for what I can do after two weeks with sporadic illness, too much work and very little training. It felt like I could have squatted 150 and pressed 130 without too much trouble today, so that was nice.
Back squat
5 x 20 - 40 - 60 - 80 - 100 - 110 - 120, 1 x 130 - 140 kg.
Bench press
10 x 20 - 40, 5 x 60 - 80 - 90 - 100, 1 x 110 - 120 kg.
Close grip Pendlay rows
10 x 20 - 40, 5 x 60 - 70 - 80 - 80, 8 x 80, 10 x 60 kg.
Everything was kept light and easy - just wanted to get a feel for what I can do after two weeks with sporadic illness, too much work and very little training. It felt like I could have squatted 150 and pressed 130 without too much trouble today, so that was nice.
mandag den 14. oktober 2013
tirsdag den 8. oktober 2013
Tue 8 Oct 2013
GVT wave continues
Superset
OH press: 10 x 10 @ 42.5 kg (55% 1RM)
Front squat: 10 x 10 @ 72.5 kg (55% 1RM)
Did not keep strict timing between sets, so it took almost 1 hour to complete. None the less... The presses were easy (yay) and the front squats were ok (almost yay).
Feeling VERY sore from the other two GVT sessions, so tomorrow is going to be great, lol.
Superset
OH press: 10 x 10 @ 42.5 kg (55% 1RM)
Front squat: 10 x 10 @ 72.5 kg (55% 1RM)
Did not keep strict timing between sets, so it took almost 1 hour to complete. None the less... The presses were easy (yay) and the front squats were ok (almost yay).
Feeling VERY sore from the other two GVT sessions, so tomorrow is going to be great, lol.
søndag den 6. oktober 2013
Sun 6 Oct 2013
K-team and GVT wave
Warm up
2 rounds of
400 m row
10 OH squat @ 40 kg
10 push up
10 v-sits
BB complex
2 deadlift - 2 clean - 2 jerk
20 - 40 - 60 - 80 - 90 kg
21 deadlifts @ 120 kg
Was supposed to do a whole workout with C2B and HSPU too, but after 3 C3B my right elbow felt messed up to I decided to stop. Very disappointing.
Instead of trying to continue and half ass the workout I did a GVT superset of barbell rows and bench press.
GVT superset
Bench: 10s x 10r @ 75 kg.
Rows: 10s x 10r @ 65 kg.
2 min break between each set. Right arm felt ok as I was using straps for the rows.
-- UPDATE monday 7 Oct --
Woo-eeeeeh I am sore today. Pecs and traps are on fire... feels good.
Warm up
2 rounds of
400 m row
10 OH squat @ 40 kg
10 push up
10 v-sits
BB complex
2 deadlift - 2 clean - 2 jerk
20 - 40 - 60 - 80 - 90 kg
21 deadlifts @ 120 kg
Was supposed to do a whole workout with C2B and HSPU too, but after 3 C3B my right elbow felt messed up to I decided to stop. Very disappointing.
Instead of trying to continue and half ass the workout I did a GVT superset of barbell rows and bench press.
GVT superset
Bench: 10s x 10r @ 75 kg.
Rows: 10s x 10r @ 65 kg.
2 min break between each set. Right arm felt ok as I was using straps for the rows.
-- UPDATE monday 7 Oct --
Woo-eeeeeh I am sore today. Pecs and traps are on fire... feels good.
torsdag den 3. oktober 2013
Thur 3 Oct 2013
Wendler
Military press
Warm up: 10 x 20 - 30, 5 x 40 kg.
Work sets: 5 x 55, 3 x 62.5, 1 x 70 kg.
Bonus: 15 x 42.5 kg.
Rack dips
Warm up: 10 x BW, 5 x 15 kg.
Work sets: 5 x 27.5, 3 x 42.5, 2 x 60 kg.
Bonus: 15 x BW.
Back squat GVT wave
Warm up: 10 x 20 - 60 kg.
Work sets: 10s x 10r x 90 kg.
Military press
Warm up: 10 x 20 - 30, 5 x 40 kg.
Work sets: 5 x 55, 3 x 62.5, 1 x 70 kg.
Bonus: 15 x 42.5 kg.
Rack dips
Warm up: 10 x BW, 5 x 15 kg.
Work sets: 5 x 27.5, 3 x 42.5, 2 x 60 kg.
Bonus: 15 x BW.
Back squat GVT wave
Warm up: 10 x 20 - 60 kg.
Work sets: 10s x 10r x 90 kg.
10 x 90 kg (10th set)
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