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.

18 Jan 2013

Military press
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.

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.

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!