Rougher than you'd think...

So today I slept out, totally. I woke up sore from all the HSPU's from yesterday, obviously I'm not used to do them.

Anyhow, on my lunch I ran away to the gym to do the following workout:

(warmup)
then:
Max rep Turkish Getups @ 20kg dumbbell in 15 minutes:
37 repetitions.

Rougher than I thought. I could have pushed myself harder, I could have made 40+, I swear. However, I must blame a little bit on the soreness from yesterday. I also made a couple of fails that I had to restart, mostly due to my sometimes inability to keep the weight stabile mostly due to my shoulders not being strong enough. That is usually not the case with this kind of weights so I blame it on the HSPU's from yesterday ;)

Anyhow, I felt that wasn't enough so I continued with:

3 x 10 of floor-wipers with 60 kg barbell.

The floor-wipers are done as in:
http://www.youtube.com/watch?v=ggiYjRelWgc
(45 seconds in).

That was rough, really rough. The third set caused me to lose sight for a short while when I got up, I guess it was due to blood-pressure fall from very high when I was laying down to very low when I stood up.

That's it for today!
/Simon

Diane, I wish you'd stop talking dirty to me

I met a trashy lady today, her name was Diane. She wanted to use me, fast and hard and she wanted to "See what I can do."

"Diane," replied Popedog in a half-excited tone, "what have you in store for me today?"

"I want to see what you can DO, soldier boy, now show me that sugar."

Well when it was all said an done, that tramp used me for 4:10, quick and hard just like she promised (heart rate was SCREAMING at the max for most of this and nearly puked):

21 DL @ 70 KG (155 lbs)
21 modified HSPU
15 DL @ 70 KG
15 modified HSPU
9 DL @ 70 KG
9 modified HSPU

I also did a workup heavy deadlift to 5 rep max:
135x5 (61.3KG), 225x5 (102.2KG), 265x5 (120.5KG), 285x5 (129.5KG) (Owches!!)

I feel like the weight was right on for the deadlifts, as the last set of 9 I was starting to struggle on the last few reps. I can't do the full on HSPU yet, but modified offer a small challenge. I haven't figured out how to make the transition, but with a body-weight of 101 KG, I'm not ready to make that leap.

Going to review the deadlift form, I suspect I have been going with too wide of a leg stance, and butt not low enough. Other than that, I feel like it's rocking for sure :)

(Edit: I reviewed the form and found that I'm doing deadlifts a bit wrong, too wide of a grip, which changes start position and some other things. my form wasn't as bad as I thought though. also, my push press form sucks. I'm going to fix that moving forward.)

"Diane"

WO:

Work up heavy deadlift (5 reps / weight as you go). End up with a 5RM set.

"Diane":
21 - 15 - 9 reps of:
Deadlift 105 kg
HSPU's

I had to scale it a "little" bit :P This was my results:
21 DL @ 80 kg
6 HSPU
15 DL @ 80 kg
4 HSPU
9 DL @ 80 kg
5 HSPU

5 min 30-somethings seconds. I think it was 5:37

Deadlifts:
I ended up at 140 kg, could probably have gone up another 30 kilo's. My back starts to hurt a little bit these days as I go past 100 kg's. Since the pain was less than previous weeks, I'm going to try to keep away from my previously very heavy (180 kg on working-set) DL's and just do as few as possible - until I feel as if my back no longer hurts.

On Diane, I wish that I would have gone for 90 kg or even 100 kg. I only let go of the weight to change grips. The last 4 were painful but I wouldn't have minded having the last 9 split into 3. Perhaps 105 kg wouldn't have been bad if we wouldn't have started with heavy DL's.

The HSPU's went pretty fine for the first 6. I split them into 3's. The second ones were heavy and since I thought it was 6 - 4 - 2, I quit after 4. Unfortunate for me! I was told that it was 6-5-4 when I had done 2 in the last set. It was heavy but it went ok. I can't wait until I get my HSPU-reps up to 10's. Going to start adding extra HSPU's a couple of times / week just to get them up.

Probably slept too little last night. Going to go dancing this evening and then try to sleep out tomorrow :)

Simon out!

Fran Fail Popedog Style

Same workout as Simon (thrusters at 85 lb (38.6kg) and pullups (these were 1/2 kip, not enough room allowed for full kip, but did involve some torso movement)) - terrible result.

11:20
187 average heart rate

I have a sneaking suspicion that my poor performance is based on the fact that for the last 1.5 weeks I have eaten poorly, not slept enough and didn't stick to my routine last week. No excuses though, this was a really poor performance.

Tomorrow I'll start writing down everything I eat again and try and stick around 2100-2400 kcal with a good protein/fat/carb balance.

Fran Fail.

Today's workout:

21 x 40kg thruster
21 x Kipping pull-up
15 x 40kg thruster
15 x Kipping pull-up
9 x 40kg thruster
9 x Kipping pull-up.

I was happy after the first round. The 21 first thrusters felt fine, I had a good tempo. The pullups went really good, first time in about a year that I've been able to do good kipping pull-ups.

Then it hit me, I split the 15 thrusters into 2 - that was fine. The next 15 pull-ups were a disaster. I think I took over 2 minutes on these 15 pullups alone.

My ending time was 7:30. Not quite what I expected or what I hoped for. Next time will be better. Next time I'll try to split up round one and not run into the wall during the second round.

Simon

Rest days

So I was taking friday and saturday off for resting and was going to go to the gym today Sunday.

However, since I'm such a bright person - I totally missed out on actually bringing my clothes home from work. Since I work in another town, it would take me 3 hours of traveling (total) just to go training. Either that or buying new shoes and new shorts to train in. Unfortunately this wasn't an option since I have some unplanned expenses this month. Instead, I did some home-training!

3X maxrep pushups:
32-35(pr)-33
(rest as needed between sets).

I'm not sure if I'm satisfied with my pushups, it feels as if I need more endurance in explosiveness. As I pass roughly 20 pushups, I have to start muscling them up and using less "spring" from the bottom-position. Maybe it becomes better later on, I really want to be able to do 50+ pushups in a row.

I also trained a few HSPU's and some squatting technique (slow airsquats).

I'm glad that I atleast did something today:)

Simon


I also did some technique training. I tried doing SOTS with a cleaning-pole, which felt like it was good practice. I think I'm getting a little bit more flexible in my shoulders, hips and wrists.

Rough metcon!

I went to the uppsala crossfit guys today again, this time it was Björn's time to punish us. And punish us he did. The metcon was actually one of the roughest I've ever done, specifically because of yesterday's rough workout.

3 rounds for time of:

20 swings (@24 kg kb)

20 frontsquats (@24 kg kb)

20 burpee's

I finished at something like 12:56. I felt a little bit wasted from yesterday and it felt like my pulse went up a little bit too fast. The swings were rough, the squats were pretty easy but the burpee's were fucking horrible. My lunges burned, my head was spinning and my muscles were screaming.

It. was. awesome.

Simon out.

"Fight Gone Bad"

I had never done this workout before. This morning at the gym (www.crossfituppsala.se) our teacher Martin explained it to us and I started to get that tingling sensation that I only get when I know that I'm about to do something that is going to take both physical and mental endurance.

After going through the excersizes and getting warmed up, we started the pain.

3 rounds of:

1 minute wall-ball (8 kg)

1 minute of sumo-deadlift + high-pull (32 kg kettlebell)

1 minute of box-jumps (not sure how high, knee-height approx)

1 minute of push-press (35 kg bb)

1 minute of rowing.

1 minute rest

I'm can't remember my results. I know that the last box-jumps were 20, I think I had 15 push-press the last round and something like 16 kcal of rowing. The "goal" is 20 in each minute and in each round. I think my first round of wall-balls were above 20, but honestly I can't remember.

There are very few times in my life that I have been pushed this hard both physically and mentally. During the third round, after I put myself through the 20 box-jumps, my puls felt like it was beating at 195 - 200 bpm. I have a pretty decent sense of my high-pulses and I know that I was up at my max-pulse for the entire push-press in the third round.

It felt great.

It is times like this that you know that you are alive. Next time, I'll do even better. I'll push myself harder regardless of wether I have become more athletic or not.

Morning training

Tuesdays are one of the days that I do morning-training.

This time, my alarm clock was set at 05:00 in the morning only to arrive at the train station to discover that my train was delayed. 25 minutes. I arrived late to my training, it's a crossfit-gym that has opened recently.

We started out by doing 3RM frontsquats. I ended up at 100 kg, knowing for sure that I can probably 3RM 10 or maybe even 20 more kg's. 1RM should be 130-140, maybe even more on a good day. It felt good that the 100kg frontsquats were easy. I haven't been doing those any heavier than maybe 80 kg's, ever.

Workout:

Swing (24 kg kettlebell)

Push-up

Situp

Rest/work with a friend (one works, the other one rests until the working one is done).

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps

We ended up at roughly 18:50. Felt like we might be able to push it a little harder next time.

First, and foremost

So this is my first post.

I should probably introduce myself. I'm a 27 year old guy from Sweden, who loves to work out.

My training is heavily motivated by Crossfit, Gym Jones, Mark Rippetoe & Ron Kilgore. I vary my trainings from the Gym Jones high volume version, all the way through crossfit to regular gym-workouts.

To start out the blog, I will report yesterday's work-out:

The 300:

25 pullups

50 deadlifts @ 60 kg

50 pushups

50 boxjumps @ 24 inch

50 floor vipers @ 60 kg

50 clean & press @ 16 kg

25 pullups

For time

I have done this workout a couple of times before, my best time ever is 19:54. This time I went to a new gym that I have never been to before. Their pullup-bar was totally polished and too close to the wall. That way I couldn't kip my pullups well enough, and my grip was failing all the time. After doing the first set straight, I did the deadlifts who went fairly good even though the knurls of the bar were thicker than anything I've ever seen before. The diameter of the weights were also less than what international standards are, causing the deadlifts to be a little bit rougher than what I'm used to. The last 25 pullups were jumping pull-ups just in order to be able to complete them (due to the damn bar).

I'm not sure if I'm doing my floor-vipers correct either. I did 25 of the ones I've always done (which is pull the legs to the bar and then drop them down). And 25 of the new ones I'm taught, which is pull the legs to the bar, drop them left, up, drop them right, up, and that's one.

Time? 21 minutes. They didn't have any second-meter on their clock at the gym, but it turned to 21 minutes just after I completed.