These are the results from the last few days. Since I've been to finland, I haven't been able to post results on here.
20091130:
Max rep burpee's in 1 minute.
3 rounds of 4 seconds negative chin-ups maxrep
Metcon:
3x previous max-rep burpee's is goal in burpee's.
Each minute do 10x high-swings and as many burpee's as possible. When the total number of burpee's have accumulated to the goal, note the round it was completed in.
Results:
25 burpee's in 1 minute.
Chin-ups: 5-4-4
Metcon:
8-8-7-7-7-7-6-6-3-0-(5 swings)-(0 swings)-8-8
I think that was how it was split up, looking at it now I think I might have misscalculated my rounds if it wasn't 14 rounds that was my result.
Results:
Burpee's went fine. I should be able to press out 26.
Chin-ups were nasty.
The metcon was a failure. I had a goal to keep 8 burpee's per round for the first 5 rounds and then move down to 7 to split it out at 10 rounds. This was obviously not something that I succeeded with. At a certain point I just couldn't hold it out anymore and my burpee's went to zero and I needed to rest. Looking back at it now, I rested more than I needed. I could probably have done the 10 swings that round and then just rested a round. Something like that anyway.
I want revenge.
20091129:
Rest day
20091128:
5 rounds of 50 lunges, 30 situps.
Results:
Simon: 13:07
Seidi: 12:54 (2 rounds of 30 lunges, 20 extra-lunges at the end)
We were both hungover from a rough evening the day before. It felt great comming away and doing something healthy.
End notes:
Getting really drunk on the friday evening was really unbeneficial for my training. I knew that I would probably feel it for a day or two. I think I can do a lot better than what I did today and I blame it on being an idiot and drinking (too much) alcohol on the friday. I have one more weekend of alcohol (next) and then perhaps new-years eve. Other than that I don't see any occations to drink alcohol in the future, which makes me a happy bear.
/Simon
Monday 30 November 2009
Thursday 26 November 2009
PR comes and it droppa de bombs!
Today was another awesome day at the crossfit gym! Today we started out with some ring-dips with slowly going down and trying to explode to get to the top position. I'm not really strong enough to get those explosive... yet!
Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's
Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.
We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.
/Simon
Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's
Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.
We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.
/Simon
Wednesday 25 November 2009
Back in the Saddle Again
Lightish day, getting back into this again. The iliopsoas has relieved some and with it, the back pain is gone. still a bit of pain in the neck, but things are looking better :)
Warmup: Jarovek x 2, OHS training
METCON:
AMRAP 8 minutes:
10 squats
10 swings
10 push-ups
@45 lbs, 7 rounds in 7:45
5x 45 lb 1 hand dumbell powersnatch R/L
some kip training (finally have a bar high enough to kip)
And that's all folks. Nothing too crazy
Warmup: Jarovek x 2, OHS training
METCON:
AMRAP 8 minutes:
10 squats
10 swings
10 push-ups
@45 lbs, 7 rounds in 7:45
5x 45 lb 1 hand dumbell powersnatch R/L
some kip training (finally have a bar high enough to kip)
And that's all folks. Nothing too crazy
Tuesday 24 November 2009
In the routine, makin' progress!
Today was a rough day. Up 5 in the morning, away to Uppsala to get back into the morning-training business!
Warmup.
Technique training OHS.
Then:
"Introduction" or something was the name of it:
AMRAP 8 minutes:
10 squats
10 swings
10 push-ups
Results:
OHS technique training was needed. I only went up to 60kg (3 reps) but I felt my stability and technique improve. I'm getting better at locking out the bar with active shoulders/neck which makes the entire move feel more stable and reliable. I could probably PR this excersize with quite an improvement next time.
AMRAP. Last time we did this one (first time at crossfituppsala ever) I did 24kg normal swings and I did the push-ups on my knee's. This time it was high-swings and real push-ups. Result was 7 rounds, I think it was equivalent to my last result - although scaled differently. The workout felt great although I was a little bit sore in my shoulders/back from yesterday. I'm going dancing tonight as well, so that'll be even more workout! :)
Simon out!
Warmup.
Technique training OHS.
Then:
"Introduction" or something was the name of it:
AMRAP 8 minutes:
10 squats
10 swings
10 push-ups
Results:
OHS technique training was needed. I only went up to 60kg (3 reps) but I felt my stability and technique improve. I'm getting better at locking out the bar with active shoulders/neck which makes the entire move feel more stable and reliable. I could probably PR this excersize with quite an improvement next time.
AMRAP. Last time we did this one (first time at crossfituppsala ever) I did 24kg normal swings and I did the push-ups on my knee's. This time it was high-swings and real push-ups. Result was 7 rounds, I think it was equivalent to my last result - although scaled differently. The workout felt great although I was a little bit sore in my shoulders/back from yesterday. I'm going dancing tonight as well, so that'll be even more workout! :)
Simon out!
Monday 23 November 2009
Update
Hey all (and by All, I mean Simon and friends),
Just wanted to update. I've been doing light cardio and trying to figure this hip thing out. Good news, the tennis ball massage technique is magic. I think I've located the source of the problem - a really upset iliopsoas. Anyway, I've been working on it for about 24 hours and my back and neck pain is starting to dissipate. I think that today I'll be able to do something light, keep up the massage and re-evaluate tomorrow. Hopefully in the next few days I'll be back on track.
<3, AP
Just wanted to update. I've been doing light cardio and trying to figure this hip thing out. Good news, the tennis ball massage technique is magic. I think I've located the source of the problem - a really upset iliopsoas. Anyway, I've been working on it for about 24 hours and my back and neck pain is starting to dissipate. I think that today I'll be able to do something light, keep up the massage and re-evaluate tomorrow. Hopefully in the next few days I'll be back on track.
<3, AP
Cindy, the second date.
Warming up with:
10 - 8 - 6 - 4 - 2
Airsquat + "the worm".
Then:
Work up heavy 3RM deadlift
Then:
"Cindy":
AMRAP 20 min:
5 pull-ups
10 push-ups
15 squats
Results:
DL: 40 - 70 - 100 - 130 - 150 kg
Cindy:
16 rounds, 2 squats away from 17. (PR). My old was 15 rounds (thought it was 14). So the improvement was nearly 2 rounds, which is really good I think. Next time I guess my goal is 18 rounds.
Everything felt good today, I regret not pushing it to 17 rounds but a PR is a PR and I'm happy about it.
/S
10 - 8 - 6 - 4 - 2
Airsquat + "the worm".
Then:
Work up heavy 3RM deadlift
Then:
"Cindy":
AMRAP 20 min:
5 pull-ups
10 push-ups
15 squats
Results:
DL: 40 - 70 - 100 - 130 - 150 kg
Cindy:
16 rounds, 2 squats away from 17. (PR). My old was 15 rounds (thought it was 14). So the improvement was nearly 2 rounds, which is really good I think. Next time I guess my goal is 18 rounds.
Everything felt good today, I regret not pushing it to 17 rounds but a PR is a PR and I'm happy about it.
/S
Sunday 22 November 2009
Proud owner of a new KB!
So I bought a 24 kg (1 & 1/2 pod) kettlebell yesterday.
Fun fun, I also bought a pull-up bar to use in my apartment. The problem was that I had to carry the stuff home today together with 2 backpacks of stuff, plus some other stuff.
So the "workout" was 1000 steps with all of that crap, plus the stairs. It was heavy as hell on my neck/grips. I also did some pull-ups and chin-ups, although nothing impressive. I might give it a go with 3x3 or 3x5 HSPU's today!
That's it though :(
/Simon
Fun fun, I also bought a pull-up bar to use in my apartment. The problem was that I had to carry the stuff home today together with 2 backpacks of stuff, plus some other stuff.
So the "workout" was 1000 steps with all of that crap, plus the stairs. It was heavy as hell on my neck/grips. I also did some pull-ups and chin-ups, although nothing impressive. I might give it a go with 3x3 or 3x5 HSPU's today!
That's it though :(
/Simon
Friday 20 November 2009
Upper body workout
Another day, another workout. As it should be.
Workout:
Work up heavy TGU on both hands.
Rest 3 min.
3 x AMRAP dips (until failure), rest 3 minutes between sets.
3 x 15 pull-ups (unbroken), rest as needed between.
For time:
15 - 12 - 9 of
Burpee's, knee's to elbows.
Results:
32.5 kg right hand TGU, 32.5 failure 2x on left hand. It is very obvious that my technique is different between my hands. 32.5 kg wasn't really that rough on my right while nearly impossible on my left.
Dips: 24, 19, 15.
Pullups: Unbroken, unbroken, 5+2+quit. I had wounds in my hands from previous blisters and going into set three, the wounds couldn't hold it anymore and started bleeding. I tried going for the third set, but after 5 repetitions it was hurting too much to continue so I gave it another attempt but that didn't work. Then I quit.
Metcon:
5 minutes 43 seconds.
The time was so-so. My burpee's were killing me due to the previous tasks. The KTE was really rough too since my grip was dead and my back was also tired. I could probably do this in below 5 minutes without blinking if I had started with it ;) I never rested though, I did it all in one rush and going into the 9'ers my pulse was topping up at max. I didn't have much issues with the pannben, it was mostly physical this time. That feels great.
Simon out!
Workout:
Work up heavy TGU on both hands.
Rest 3 min.
3 x AMRAP dips (until failure), rest 3 minutes between sets.
3 x 15 pull-ups (unbroken), rest as needed between.
For time:
15 - 12 - 9 of
Burpee's, knee's to elbows.
Results:
32.5 kg right hand TGU, 32.5 failure 2x on left hand. It is very obvious that my technique is different between my hands. 32.5 kg wasn't really that rough on my right while nearly impossible on my left.
Dips: 24, 19, 15.
Pullups: Unbroken, unbroken, 5+2+quit. I had wounds in my hands from previous blisters and going into set three, the wounds couldn't hold it anymore and started bleeding. I tried going for the third set, but after 5 repetitions it was hurting too much to continue so I gave it another attempt but that didn't work. Then I quit.
Metcon:
5 minutes 43 seconds.
The time was so-so. My burpee's were killing me due to the previous tasks. The KTE was really rough too since my grip was dead and my back was also tired. I could probably do this in below 5 minutes without blinking if I had started with it ;) I never rested though, I did it all in one rush and going into the 9'ers my pulse was topping up at max. I didn't have much issues with the pannben, it was mostly physical this time. That feels great.
Simon out!
Thursday 19 November 2009
Pannben.
Yoyo! Had two days rest since I was so totally sore from the last 2 days of workout.
Today was time for some real pannben though.
This is how it turned out:
AMRAP (as many rounds as possible) in 10 minutes.
One round is:
10 high-swing 24 kb kettlebell (1 & 1/2 pod)
10 box-jump @ 60 cm
10 situps.
Result: 8 rounds.
I'm very proud over this result. I pushed myself really really hard and I felt that I left the comfortable zone at roughly round 3. At round 5 I was just determined to pull 8 rounds since my partner that did 8 rounds before me was just something I had to match.
It was fun, loads of fun. Hard, rough. The boxjumps are horrible! Horrible horrible HORRIBLE!
Cheers!
Today was time for some real pannben though.
This is how it turned out:
AMRAP (as many rounds as possible) in 10 minutes.
One round is:
10 high-swing 24 kb kettlebell (1 & 1/2 pod)
10 box-jump @ 60 cm
10 situps.
Result: 8 rounds.
I'm very proud over this result. I pushed myself really really hard and I felt that I left the comfortable zone at roughly round 3. At round 5 I was just determined to pull 8 rounds since my partner that did 8 rounds before me was just something I had to match.
It was fun, loads of fun. Hard, rough. The boxjumps are horrible! Horrible horrible HORRIBLE!
Cheers!
Monday 16 November 2009
Day 2: The mental blockade
I was planning on resting today, but Martin said I should train... so I did!
Today, was 'Barbara'. She's a nightmare.
20x Pullups
30x Pushups
40x Situps
50x Squats
... 5 rounds!
Results:
Round 1: Below 4 minutes (3:53 or something). Pullups 10+5+5, the rest pretty unbroken.
Round 2: Just above 6 minutes. Pullups 5/5/5/5, pushups were harder this round.. broke into several sets. I started feeling my lower legs on the end of round two, which caused me to give up a little on round 3:
Round 3: Just above 8 minutes. Broke everything into smaller parts, my lower legs started cramping. I was whining a lot too. I smashed my shin into the pull-up bar this round, causing me to bleed a little.
Round 4: Cut down push-ups to do them on the knee's. Cut down my squats to 25 instead of 50. Still just above 8 minutes.
Round 5: Pull-ups done with rubberband, push-ups done on knee's but mentally I came back here and pushed through on 6 minutes. Did the situps/squats unbroken and just ignored the lower legs even though they cramped a bit. I was probably dehydrated which could have caused the cramps so much.
Generally I'm terribly unsatisfied with my results. I should be able to push through this one with all rounds below 6 minutes, but somehow I just couldn't put my mind to it during round 3 and 4. I wanted to give up and it all felt like it sucked ass. I did get back on the 5th round, starting to think about "This is where I want to be, this is what I want to do". I need to get back to my mental level from before my sickness... also I need to get back to my physical level from before my sickness :) I should be back in my old shoes within a week or so.
/Simon out.
Today, was 'Barbara'. She's a nightmare.
20x Pullups
30x Pushups
40x Situps
50x Squats
... 5 rounds!
Results:
Round 1: Below 4 minutes (3:53 or something). Pullups 10+5+5, the rest pretty unbroken.
Round 2: Just above 6 minutes. Pullups 5/5/5/5, pushups were harder this round.. broke into several sets. I started feeling my lower legs on the end of round two, which caused me to give up a little on round 3:
Round 3: Just above 8 minutes. Broke everything into smaller parts, my lower legs started cramping. I was whining a lot too. I smashed my shin into the pull-up bar this round, causing me to bleed a little.
Round 4: Cut down push-ups to do them on the knee's. Cut down my squats to 25 instead of 50. Still just above 8 minutes.
Round 5: Pull-ups done with rubberband, push-ups done on knee's but mentally I came back here and pushed through on 6 minutes. Did the situps/squats unbroken and just ignored the lower legs even though they cramped a bit. I was probably dehydrated which could have caused the cramps so much.
Generally I'm terribly unsatisfied with my results. I should be able to push through this one with all rounds below 6 minutes, but somehow I just couldn't put my mind to it during round 3 and 4. I wanted to give up and it all felt like it sucked ass. I did get back on the 5th round, starting to think about "This is where I want to be, this is what I want to do". I need to get back to my mental level from before my sickness... also I need to get back to my physical level from before my sickness :) I should be back in my old shoes within a week or so.
/Simon out.
Sunday 15 November 2009
I'm back!
Finally! After waaaayyy too long I finally felt good enough to go do the gym!
I think I did a mistake by not eating before going there... as in I hadn't eaten anything that morning. Oh well, I did ok I think.
Workout:
Warmup Javorek Barbell complex(es) (Thank you Javorek)
Squat:
Work up 3 x 5 squat.
Then:
"Power-Grace" (I thought I was doing grace but I did powercleans instead of cleans :( )
30x 60 kg overhead anyhow for time.
Then:
3 RM Press (Should probably have put this before the grace)
Then:
Max rep pull-ups
Results:
Squat: 120kg x 3, 125 kg x 3 reps, 4 sets.
Power-Grace: 06:51 (Splits: 10 rep 1:35, 5 rep 1:38, 5 rep 1:19, 5 rep 1:24, 5 rep 0:55)
Press: 3x 60 kg, 3x 65 kg, 3x 67.5 kg, 3x 70 kg, 2x 72.5 (second was a fail)
Pull-ups: 18.
Comments:
Squats felt good. The last set was painful and I know that I'll have problems walking tomorrow. Next time I should be able to do it 5 sets 4 reps at 125 kg, that's my goal anyway. I should accomplish that next week.
Power-Grace: I can do better. The last 5 reps showed my potential and I can probably keep that up much better and longer. I could blame it on my first workout after 1.5 weeks away, but I won't. I can do better but I didn't, there is no excuse. If I manage 10 reps in 1:35 and then keep up 1 minute / 5 reps, that would take me well below 6 minutes. Next time I do this workout, I will succeed with that goal.
The press felt good. I didn't think I'd do a 3x70kg after the 30x clean/jerk on 60kg... but I did! It felt so good I even had to try on 72.5. One press was fine, the next was a no-go. I feel like I can press 75, maybe even 77.5 which is my PR from over 6 months ago. It's fun to see that I'm nearly as strong on the weights now as I was back then, considering that my o2/acidtolerance is WAY better. Not to mention that I have my old pullups back... 18 is ok. Next time I'm over 20, no question about it.
Feels good being back! Hopefully I won't be too sore to work out tomorrow, but I'm afraid that I will be... heh.
I think I did a mistake by not eating before going there... as in I hadn't eaten anything that morning. Oh well, I did ok I think.
Workout:
Warmup Javorek Barbell complex(es) (Thank you Javorek)
Squat:
Work up 3 x 5 squat.
Then:
"Power-Grace" (I thought I was doing grace but I did powercleans instead of cleans :( )
30x 60 kg overhead anyhow for time.
Then:
3 RM Press (Should probably have put this before the grace)
Then:
Max rep pull-ups
Results:
Squat: 120kg x 3, 125 kg x 3 reps, 4 sets.
Power-Grace: 06:51 (Splits: 10 rep 1:35, 5 rep 1:38, 5 rep 1:19, 5 rep 1:24, 5 rep 0:55)
Press: 3x 60 kg, 3x 65 kg, 3x 67.5 kg, 3x 70 kg, 2x 72.5 (second was a fail)
Pull-ups: 18.
Comments:
Squats felt good. The last set was painful and I know that I'll have problems walking tomorrow. Next time I should be able to do it 5 sets 4 reps at 125 kg, that's my goal anyway. I should accomplish that next week.
Power-Grace: I can do better. The last 5 reps showed my potential and I can probably keep that up much better and longer. I could blame it on my first workout after 1.5 weeks away, but I won't. I can do better but I didn't, there is no excuse. If I manage 10 reps in 1:35 and then keep up 1 minute / 5 reps, that would take me well below 6 minutes. Next time I do this workout, I will succeed with that goal.
The press felt good. I didn't think I'd do a 3x70kg after the 30x clean/jerk on 60kg... but I did! It felt so good I even had to try on 72.5. One press was fine, the next was a no-go. I feel like I can press 75, maybe even 77.5 which is my PR from over 6 months ago. It's fun to see that I'm nearly as strong on the weights now as I was back then, considering that my o2/acidtolerance is WAY better. Not to mention that I have my old pullups back... 18 is ok. Next time I'm over 20, no question about it.
Feels good being back! Hopefully I won't be too sore to work out tomorrow, but I'm afraid that I will be... heh.
Wednesday 11 November 2009
Turkish what?
A: 30 x 35 lb (16kg) turkish get ups for time: 10:28
K: 30 x 25 lb (11.4kg) turkish get ups for time: 8:20
A: 40 x 35 lb 1 hand power snatch (20r/20left)
K: 40 x 25 lb 1 hand power snatch (20r/20left)
A: 3x3 weighted pullup @ 45 lb (20.45kg)
Felt ok today. still my hip/lower back complex isnt right :(
Peace!
K: 30 x 25 lb (11.4kg) turkish get ups for time: 8:20
A: 40 x 35 lb 1 hand power snatch (20r/20left)
K: 40 x 25 lb 1 hand power snatch (20r/20left)
A: 3x3 weighted pullup @ 45 lb (20.45kg)
Felt ok today. still my hip/lower back complex isnt right :(
Peace!
Tuesday 10 November 2009
Saturday 7 November 2009
Swing and Squat
Warmup: Jarovek
Workout: 3 RM Squats
Daisy: 65x6 75x3 85x3 95x3 95x3
Aaron: 135x6 225x3 245x3 245x3 245x3
* I only went to 245 because my hip/lower back right side (sciatic) is still sore. Going to get it checked out. Perhaps have to stay off it a few days :(
Metcon:
30 seconds squats, 30 seconds rest, max rep swings, 30 seconds rest, 3 rounds
A: 32sq/25swing 26sq/24sw 33sq/20sw
D: 25/20 25/20 26/15
The 30 seconds rough after max KB Swings felt really gross. I am not at all satisfied with my swing number, but at the end I was totally smoked. I felt it in my sciatic again here too. Going to have to do some upper back intensive stuff the next few days and chill on the lower
<3AP
Workout: 3 RM Squats
Daisy: 65x6 75x3 85x3 95x3 95x3
Aaron: 135x6 225x3 245x3 245x3 245x3
* I only went to 245 because my hip/lower back right side (sciatic) is still sore. Going to get it checked out. Perhaps have to stay off it a few days :(
Metcon:
30 seconds squats, 30 seconds rest, max rep swings, 30 seconds rest, 3 rounds
A: 32sq/25swing 26sq/24sw 33sq/20sw
D: 25/20 25/20 26/15
The 30 seconds rough after max KB Swings felt really gross. I am not at all satisfied with my swing number, but at the end I was totally smoked. I felt it in my sciatic again here too. Going to have to do some upper back intensive stuff the next few days and chill on the lower
<3AP
Friday 6 November 2009
One of those time when you think it will be easy...
I skipped going to the gym today since I felt lazy and had my delivery arriving late. That's right, I got my 30 kg vest today. What a beast it is... I carried the package up the stairs and I thought there had to be extra weights in there or something because it sure as hell felt heavier than a barbell with 10 kg's on it...My plan was to do some home-excersizes with it to see how it worked out etc. First some views about the vest:
It`s a beast. 30x 1 kg sandbag weights in it doesn`t make it small. The strapping that holds it together between the back and the front is really crappy. It's some cardboard where the seem actually broke during my first excersize (yeah, shit). I don't mind it much tho, the strapping didn't fit well so I'd have to re-do it anyway. Plus I have to add an extra strap higher up just a little bit below the armpits because otherwise I can't do push-ups with it. Sit-ups is out of the question unless you just empty the back on it. There are 15 slots in the front and 15 slots in the back.
If you want a vest for metcons, this is not the one for you. 30 kg's is WAY too much for metcons anyway, trust me. You might want to use this one for short sprints if you fix the straps. Pullups, squats, etc. Just simply walking around with it is heavy.
So, to the workout:
Warmup: Getting the vest on. Getting the vest off. HSPU's. Getting the vest back on.
5 rounds of:
20 squats
10 lunges (5 with each leg)
3 modified pull-ups
10 good-mornings (releasing the straps so the front of the vesthangs down when you bend forward).
Remove vest
10x spartan push-ups (one hand near your shoulder, the other near your hip. Explode upwards, switch in mid-air so that the hand near the hip moves up to the shoulder and the one at the shoulder moves down to the hip.)
Results:
5 HSPU (PR)
All squats unbroken.
All lunges unbroken.
4 rounds of pull-ups, fifth round was 1 success 2 fails.
All good-mornings unbroken.
2 rounds of spartan push-ups unbroken, then 2 and stopped doing them.
The spartan push-ups were a lot harder than I thought... the biggest issue was that going into round 3 my shoulders were getting weary from the vest. Going in to round 4 I had so little energy that I was shaking in every excersize I did and I were sweating like a beast. Removing the vest feels like doing a hang-powerclean where the weight lands on your one shoulder. I also tried to work some technique on split-jerks and push-jerks which the vest is actually really well suited for... I also tried doing prison lunges or jumping lunges and had to break after doing 6 of them.
Now how much will I use this vest? Probably not enough for it to be worth the 1000 SEK I invested in it. I need to buy a real pull-up bar so I can do real pull-ups in my house, in which it might come handy for. It was really good for the squats... maybe 100 total squats was overdoing it a little bit, but they all felt pretty good. I`m looking into finding more uses for this vest, but I'm quite sure it's never going to leave the house unless I leave the weights here.
Split Jerk
Warm up: Jarovek
Workout:
A: 50 Split Jerk @ 135 lb (61.36kg)
K: 75 Split Jerk @ 75 lb (34kg)
*10 knee to elbow every time the bar is set down or racked
result:
A: 16:31
10/6/8/6/8/6/6 60 knee to elbow
*couldnt do toe to bar because my quads flex something fierce and just hurts. did knees to elbows hanging
K: 10:40
18/12/12/12/11/10 60 knee to elbow
I feel my form needs work. i didn't feel explosive, and part of it is because I think my hip isn't 100%. This might be where my lower back pain is coming from as well....
Workout:
A: 50 Split Jerk @ 135 lb (61.36kg)
K: 75 Split Jerk @ 75 lb (34kg)
*10 knee to elbow every time the bar is set down or racked
result:
A: 16:31
10/6/8/6/8/6/6 60 knee to elbow
*couldnt do toe to bar because my quads flex something fierce and just hurts. did knees to elbows hanging
K: 10:40
18/12/12/12/11/10 60 knee to elbow
I feel my form needs work. i didn't feel explosive, and part of it is because I think my hip isn't 100%. This might be where my lower back pain is coming from as well....
Thursday 5 November 2009
Oww wtf?
Yo. So did the following:
Warmup: 2x jarovek @ 25 lb dumbbells
Then:
Work up heavy DL fast: 3x205 3x295 3x295 3x295
*for some reason my back is really hurting today :(
Then:
work up heavy 2x hang power cleans: 2x135 failx155 2x135 2x135 2x135 2x135
Then:
5 rds 12x powersnatch, 10x burpee, 45 sec rest
result: only did 3 rounds. my back is killing me for some reason, and i think i didn't eat well so my energy is all screwed up.
1:30
2:15
2:20
Yeah don't know what's going on with the back, it feels really tender in the lower area... :(
Warmup: 2x jarovek @ 25 lb dumbbells
Then:
Work up heavy DL fast: 3x205 3x295 3x295 3x295
*for some reason my back is really hurting today :(
Then:
work up heavy 2x hang power cleans: 2x135 failx155 2x135 2x135 2x135 2x135
Then:
5 rds 12x powersnatch, 10x burpee, 45 sec rest
result: only did 3 rounds. my back is killing me for some reason, and i think i didn't eat well so my energy is all screwed up.
1:30
2:15
2:20
Yeah don't know what's going on with the back, it feels really tender in the lower area... :(
Wednesday 4 November 2009
Split Jerks... or attempt thereof.
Fell asleep too late yesterday so I skipped the morningtraining. Tagged onto Martin that was going to the gym at lunch. I had been wanting to do this workout for quite a while, and today was the day!
For time:
50x Split Jerk @ 75 kg (from front). Every time you set the barbell down or rack it, you have to do 10 knees-to-bar.
I was hoping for a 10-10-10-10-10, but knew that it would be impossible. I had a guess that I would have to split it to 10-8-8-8-8-8, or similar.
Results:
10-8-5-5-5-5-6-6
+7x10 toes-to-bar.
Time: 20:19.
I recorded the movie, although only one of the toes-to-bar made it in since I didn't have the time to move the camera... thinking about it now I probably had the time to do it - but didn't think of it. Martin fixxed it once.
It was a great workout since I learned a lot. I learned how bad my technique is at the split jerk. I go down through my knee's instead of through my hips on the downward motion of the jerk. I also fail at jerking the bar correctly due to a too slow motion downwards and upwards. The movement must become more explosive in that of a hip movement that explodes upwards while throwing up the legs. What I do now is some bad version of a small thruster with a little bit of explosion in it. I think my technique improved a lot from the first warmup-set to the last movement. I still have a lot to learn about the movement and a lot to train. It's a good realization since I haven't really been doing a lot of jerks/split jerks due to them not "feeling right". They definetly feel better after this one.
I just have to add a bit about the pain that this excersize put me through. I have it recorded and I've viewed the vid partly and been looking a little bit on my excersizes. I'm going to try to get a damn vid-editing program running so I can fix them and put em up on the net.
/Simon
For time:
50x Split Jerk @ 75 kg (from front). Every time you set the barbell down or rack it, you have to do 10 knees-to-bar.
I was hoping for a 10-10-10-10-10, but knew that it would be impossible. I had a guess that I would have to split it to 10-8-8-8-8-8, or similar.
Results:
10-8-5-5-5-5-6-6
+7x10 toes-to-bar.
Time: 20:19.
I recorded the movie, although only one of the toes-to-bar made it in since I didn't have the time to move the camera... thinking about it now I probably had the time to do it - but didn't think of it. Martin fixxed it once.
It was a great workout since I learned a lot. I learned how bad my technique is at the split jerk. I go down through my knee's instead of through my hips on the downward motion of the jerk. I also fail at jerking the bar correctly due to a too slow motion downwards and upwards. The movement must become more explosive in that of a hip movement that explodes upwards while throwing up the legs. What I do now is some bad version of a small thruster with a little bit of explosion in it. I think my technique improved a lot from the first warmup-set to the last movement. I still have a lot to learn about the movement and a lot to train. It's a good realization since I haven't really been doing a lot of jerks/split jerks due to them not "feeling right". They definetly feel better after this one.
I just have to add a bit about the pain that this excersize put me through. I have it recorded and I've viewed the vid partly and been looking a little bit on my excersizes. I'm going to try to get a damn vid-editing program running so I can fix them and put em up on the net.
/Simon
Tuesday 3 November 2009
The uncomfortable zone.
I bet Martin already used this title, but I like it and I'll use it anyway. I claim no originality by using it, though.
I missed out on the morningtraining. I just really had to sleep this night. Last night was a bit short on sleep so I caught it up this time by sleeping over 7 hours.
Workout:
Warmup (Thank you Javorek!) x 3. (Hell yeah!)
Then:
Work up to heavy DL fast (5-6 minutes).
Work up to heavy 2x hang-powerclean (5-6 minutes).
Then:
5 rounds of:
12x powersnatch @ 40 kg.
10x burpee's.
45 seconds rest.
Each round time is results.
Results:
Deadlift: 160 kg. Not overly satisfied with this result. I hit 150 without switching grip. Then did one more lift with my left hand supinated. The deadlift felt ok I guess. Didn't feel my back much... maybe a little. I think I should probably do a couple of workouts with some 120-140 kg DL's.
Powerclean: 85 kg. Failed attempt at 90 kg. I'm trying out the correct technique with how I hold the bar during the powerclean. It's difficult but I assume it's good in the long run.
Rounds (not including resting times):
1:26 (unbroken, unbroken)
1:59 (6/6, 8/2)
2:21 (4/4/4, sort of unbroken... I broke down on the floor all the time but never stopped).
2:28 (3/3/3/3, definetly NOT in my comfortable zone. I had people commenting this round at the gym)
1:59 (6/3/3, unbroken-ish).
I definetly broke a record in getting into uncomfortable mode. The last round was pain pain pain pain pain. I'll bring my camera the next time and photograph my eyes that were all blood-bursting from all the sweat that had been annoying my eyes. As I entered the second round I thought that this workout was from hell and that I deserved to burn in it. I kept telling myself that this is where I want to be. This is what I want to do - and it helped. I still have more to give, more to push - but it's getting better than ever before. Every workout I succeed in pushing myself harder and harder. I know I can do that workout with all the rounds below 2:00, maybe by pacing it a little bit and by using more PANNBEN.
Great workout. Definetly one that felt like it will bring me one step further towards being athletic and crossfit :)
/Simon
I missed out on the morningtraining. I just really had to sleep this night. Last night was a bit short on sleep so I caught it up this time by sleeping over 7 hours.
Workout:
Warmup (Thank you Javorek!) x 3. (Hell yeah!)
Then:
Work up to heavy DL fast (5-6 minutes).
Work up to heavy 2x hang-powerclean (5-6 minutes).
Then:
5 rounds of:
12x powersnatch @ 40 kg.
10x burpee's.
45 seconds rest.
Each round time is results.
Results:
Deadlift: 160 kg. Not overly satisfied with this result. I hit 150 without switching grip. Then did one more lift with my left hand supinated. The deadlift felt ok I guess. Didn't feel my back much... maybe a little. I think I should probably do a couple of workouts with some 120-140 kg DL's.
Powerclean: 85 kg. Failed attempt at 90 kg. I'm trying out the correct technique with how I hold the bar during the powerclean. It's difficult but I assume it's good in the long run.
Rounds (not including resting times):
1:26 (unbroken, unbroken)
1:59 (6/6, 8/2)
2:21 (4/4/4, sort of unbroken... I broke down on the floor all the time but never stopped).
2:28 (3/3/3/3, definetly NOT in my comfortable zone. I had people commenting this round at the gym)
1:59 (6/3/3, unbroken-ish).
I definetly broke a record in getting into uncomfortable mode. The last round was pain pain pain pain pain. I'll bring my camera the next time and photograph my eyes that were all blood-bursting from all the sweat that had been annoying my eyes. As I entered the second round I thought that this workout was from hell and that I deserved to burn in it. I kept telling myself that this is where I want to be. This is what I want to do - and it helped. I still have more to give, more to push - but it's getting better than ever before. Every workout I succeed in pushing myself harder and harder. I know I can do that workout with all the rounds below 2:00, maybe by pacing it a little bit and by using more PANNBEN.
Great workout. Definetly one that felt like it will bring me one step further towards being athletic and crossfit :)
/Simon
Fast and high effort today
I must have caught your cold, Simon. I also have a sore throat and a bit clogged up. Also very sore from the Manmakers on Saturday :(.
First:
3RM Squats:
K: 95x6 115x6 115x6 125x6 (She has a hockey game tonight, so couldn't do the 3RM)
A: 185x4 225x3 255x3 255x3 (102.27kg)
*my legs were a bit wobbly. this is because of my hip I think. It's still a bit sore from pulling it on lunges last week....
Second: Metcon!
30 burpees (slightly broken at end)
10 pullups (4 second rest at 5)
50 wall ball shots at 10 lb (4.54kg) nothing heavier in the gym :(, so upped the # reps
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)
Time: 7:11 AP
Time: 7:23 KH - mostly unbroken imo
Wheee fun workout! Gave it tons of gas :) going to be early tonight <3
First:
3RM Squats:
K: 95x6 115x6 115x6 125x6 (She has a hockey game tonight, so couldn't do the 3RM)
A: 185x4 225x3 255x3 255x3 (102.27kg)
*my legs were a bit wobbly. this is because of my hip I think. It's still a bit sore from pulling it on lunges last week....
Second: Metcon!
30 burpees (slightly broken at end)
10 pullups (4 second rest at 5)
50 wall ball shots at 10 lb (4.54kg) nothing heavier in the gym :(, so upped the # reps
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)
Time: 7:11 AP
Time: 7:23 KH - mostly unbroken imo
Wheee fun workout! Gave it tons of gas :) going to be early tonight <3
Monday 2 November 2009
Faster, harder, unbroken!
Even though my throat hurt a little bit and I still have some sniffles, I decided to go to the workout today.
Martin's time to put us through some new, fun, experiences.
First:
Work up Squat 3RM.
Result:
I came up to 130 kg today. Still unsatisfied with my squats. Maybe I should have gone for 140 instead of 120 -> 130. Next time I'll 3RM 140+. 130 wasn't "easy", but I felt like I could have pushed another 10 kg's without any problem.
Workout:
30 burpee's (unbroken)
10 pullups (unbroken)
30 wallballs, 8 kg (unbroken)
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)
Time: 6:36.
I rested a little bit too much between the sets. I could easily have cut 10 seconds between the burpee's/pullups, probably equally much between pullups/wallballs. The rest between wallballs and pushups was definetly needed, none of the rest was. I can push that time down below 6 minutes, next time!
It was a fun workout, I really enjoyed pushing myself a little harder on burpee's/wallballs/pushups than I normally do. I still feel like I have a lot more to push, which is a great feeling.
I ordered a 30 kg vest yesterday for working out. Think I'm going to buy a kettlebell as soon as possible as well. (I'm talking a lot about this but nothing gets done). More stuff for my home training! I need to get prepared until the summer, I must fix all the things I can possibly need before that. I need a couple of kettlebells, some rings, barbell+weights, pullup-possibility and some rings... The vest is a good start!
/Simon
Martin's time to put us through some new, fun, experiences.
First:
Work up Squat 3RM.
Result:
I came up to 130 kg today. Still unsatisfied with my squats. Maybe I should have gone for 140 instead of 120 -> 130. Next time I'll 3RM 140+. 130 wasn't "easy", but I felt like I could have pushed another 10 kg's without any problem.
Workout:
30 burpee's (unbroken)
10 pullups (unbroken)
30 wallballs, 8 kg (unbroken)
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)
Time: 6:36.
I rested a little bit too much between the sets. I could easily have cut 10 seconds between the burpee's/pullups, probably equally much between pullups/wallballs. The rest between wallballs and pushups was definetly needed, none of the rest was. I can push that time down below 6 minutes, next time!
It was a fun workout, I really enjoyed pushing myself a little harder on burpee's/wallballs/pushups than I normally do. I still feel like I have a lot more to push, which is a great feeling.
I ordered a 30 kg vest yesterday for working out. Think I'm going to buy a kettlebell as soon as possible as well. (I'm talking a lot about this but nothing gets done). More stuff for my home training! I need to get prepared until the summer, I must fix all the things I can possibly need before that. I need a couple of kettlebells, some rings, barbell+weights, pullup-possibility and some rings... The vest is a good start!
/Simon
Sunday 1 November 2009
Mostly rest day
Freakin wore out today. Yesterdays workout was super taxing, but I really loved it :).
Workout: 1 RM Bench Press
K:
95x6
135x1
155xfail
145x1
145x1
145x1
A:
135x8
185x3
225x1
255xfail
245xfail
225x1
225x1 (I guess current PR)
I'm not satisfied with my results, but I guess they are what they are. I'm going to use this for my PR, as I have not maxed bench in years. Hopefully I am up much higher in the course of the upcoming months. In college my max was 255, which isn't amazing, but I'd rather be in the 300 range :).
resting the rest of the day. I feel ridiculously worked. Feels so good and so bad :). Sending u an updated pic simon :)
Workout: 1 RM Bench Press
K:
95x6
135x1
155xfail
145x1
145x1
145x1
A:
135x8
185x3
225x1
255xfail
245xfail
225x1
225x1 (I guess current PR)
I'm not satisfied with my results, but I guess they are what they are. I'm going to use this for my PR, as I have not maxed bench in years. Hopefully I am up much higher in the course of the upcoming months. In college my max was 255, which isn't amazing, but I'd rather be in the 300 range :).
resting the rest of the day. I feel ridiculously worked. Feels so good and so bad :). Sending u an updated pic simon :)
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