30 - 31 Jan 2013

Rest days.

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.

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).

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?

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.

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!

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.