Another workout that I wanted to forget.

... was yesterday.

I didn't put it up because I waited for the results and once I got them I had forgot about putting up a blog about it.

"Filthy fifty":
50 Box jumps (60 cm?)
50 Jumping Pullups
50 Swings (16 kg kb)
50 Walking Lunges
50 Knees to elbows
50 Push Press (20 kg)
50 "Superman"
50 Wallballs (8 kg)
50 Burpee's
50 Double Unders (Modified to 150 squats).

FOR TIME!
Results:
35 minutes 36 seconds.

All went well, the jumping pullups were really rough on the grip and my upper body. 50 regular pull-ups would have gone a lot faster. The swings was split into 20/15/15, lunges unbroken. The knees to elbows took a lot of time. By the time I was here, my grip was so weak that I could barely hold on for one KTE. The push-press was rough of the breathing but the superman's gave me a little bit of a rest. The wallballs is where shit hit the fan. Walking into the burpee's, I could barely muster one. I couldn't get to my feet in any reasonable manner and instead I had to "walk" up. The 150 squats was an unpleasant meeting with mr. pain in a physical form.

I can do better than 35 minutes, my goal for this excersize next time is below 30 minutes... My body today feels quite sore in my legs and in my traps. I'll rest for today and then do something awful tomorrow.

/Simon

Late christmas workout.

My xmas workout was supposed to be a 9 minute AMRAP with
12x unbroken burpee's
24x unbroken squats.

But I didn't want to hassle my neighbours this late at evening, so instead I did another workout that I read about on crossfituppsala.com. The workout is from crossfit nordic:

For time:
20 pushups
30 situps
60 squats
20 pushups
60 squats
30 situps
20 pushups.

Time: 6.20. I did the situps un-anchored. I wished that I had done them anchored, that would have given me like 30 seconds or probably even more.

Now I'm going to do my first yoga-workout.

/Simon

The day before the doppardag!

And Martin checked if I wanted to go to him to the gym because he needed "moral support". It ended up with me doing the workout with him... of course!

WO:
AMRAP in 15 minutes:
10x Burpee
10x Push-up
10x Ring-dips

Ugh! My shoulders were wasted only halfway through this workout.
Result: 141 reps. (5 rounds - 9 ring-dips). I started to get the kipping part of ring dips working halfway through. That helped me a lot. I probably missed a few of the dips but I passed them anyway. I wasn't worried that I wouldn't get worked out, and I'll definetly be better next time I try this workout.

It felt great comming out and doing a workout today, specifically since I thought I wouldn't.

Thanks Martin!

All alone in the gym...

... they didn't show up!

So I did some other stuff (no metcon though):

Technique training for clean (not powerclean)
then
1RM clean.
then:
3x 10 ring-pushups
3x 5 behind-the-head pull-ups.
3x 5 good-mornings.

This turned out to be a real gym-workout.
Results:
Clean:
40 kg, 50 kg, 60 kg, 70 kg(fail), 70 kg, 75 kg, 80 kg, 85 kg (fail). Stopped. I came below the 85 kg but was too deep to get out of the squat.

I felt like I really evolved in my clean. I no longer "powerclean and squat", instead I ->DIVE<- under the bar. This made a HUGE differance. The hook-grip really made a big differance when comming up on the higher loads. I didn't think I would hit 80 kg but it went so easy. I definetly think I can go a lot higher in this, 80 kg wasn't heavy at all - it's mostly about technique at this moment... and guts. The 70 kg fail was 100% because I was too scared to dive under the bar.

I did a lot of other movements too but they were mostly warm-up etc. I wasn't really aiming for a rough workout this day anyway. The 85 kg fail in the clean made me feel my back aching a little bit and now I feel a little bit of pain in it. It's certainly not 100% healed and I'm not sure what to do about it. I'm hoping that stretching my hamstrings will help. I'm slowly stretching them out but I'm still really really stiff in them.

Did the good-mornings with 60 kg's in hope of them getting stretched out and working them out a bit. It sure feels like that now!

Fight fight fight!

Yesterday:
Workout:
"Fight gone bad"
3 rounds of:
1 minute 8 kg wallballs
1 minute 32 kg sumo deadlift highpull (35 kg rxd'd)
1 minute boxjumps (50cm I think?)
1 minute Push-press 35 kg
1 minute rowing (count kcal)
1 minute rest.

Result:
311 PR! (old was like 257 or something).

Yee-haw. It felt great. I paced the rounds aiming for avg 25 first, avg 20 second and avg 15 third. Next goal is to push all rounds avg over 20 with first round at 100%.

I really pushed myself hard this time, which felt great since I hadn't worked out for 6 days. Didn't feel the back much... a little, yes. But not much.

Today I'll take it kind of chill, going to instruct a couple of guys from work.

/Simon

Back pains, sickness and other bad excuses.

I haven't been working out since monday. I'm not sure what I did during fran, but something hurt my back a little which has caused me to chill down from training for a few days. My back still hurts a little, though I should probably be good enough to start training tomorrow or so.

I've also been sick (wed/thur), sleeping TONS. Hopefully I'll be back to training tomorrow.

I've been looking a lot at clean, jerk, snatch, powerclean etc movies. I think I've read a lot about interesting techniques and I'm interested to put them to the test as soon as possible. Specifically I want to try out the techniques for cleans.

I've also ordered a book called MAQ, or Muscle Action Quality that I think will help me with my back and keeping some of my muscles in a better state (less stiff/tight).

Simon

When I get older, meeting the Fran! Twenty years from now...

So today I met Fran.

"Fran":
21 x 40 kg Thrusters
21 x Pullup
15 x 40 kg Thrusters
15 x Pullup
9 x 40 kg Thrusters
9 x Pullup

Results:
6:34 (PR!) - Last one was 7:30, best one is 7:14.

I shouldn't whine. The numbers speak for themselves. 56 seconds improvement from last time.

Home-training

So I worked out some at home today. Didn't work out on friday, work was too buzy and saturday was all booked up. I was actually planning on working out on friday when I got home, but I was home at 23:30 sigh.

Anyways, today I just had to do something. I was hoping I could get a good workout at home but I'm not sure I did.

Warmup / workout:
4 rounds of:
25 squats with 20 kg vest.
AMRAP pullups with 20kg vest.

10 TGU's (5 each arm) for time
5 ring-pushups
5 ring-dips
20 KB high-swings
20 KB snatch
10 inclined ring-pushups.

I'm not sure what I was going to do, so I just improvised.
Results:
The first round was actually 30 kg vest but I lowered it since I could only do 1 pullup with it. The 3 remaining rounds were 4-3-3 on pullups. The TGU's went through in 4:53 - I really don't like doing TGU's with KB's. It hurts my lower arms in a way I don't like (not in a good way in other words). I know now not to underestimate KB high-swings/snatches. They're really rough on the O2. Inclined ring-pushups was fun, just to try :)

This is getting sad...

I forgot to post yesterday as well sigh.

Start:
Crossfit warmup

Then:
Partner-workout
work 30 second, swap, repeat.
8 rounds of (four each) pullups
8 rounds of (four each) pushups
8 rounds of (four each) situps
8 rounds of (four each) squats

Result: 531 ( Simon: 273, Herman: 257 ).

I loved the workout. It was tons of fun. 18 pullups in the first run felt good. I think I managed to put up roughly 60 pullups in total. It was tough! And today I can feel my muscles aching a bit here and a bit there which is a good feeling.

I haven't worked out anything today, saving it either for training tonight (if I have the time) or taking a rest-day (tuesday was a semi-rest day).

Two days!

I forgot to post yesterday, so here it all comes:

(yesterday)
Warmup

Workout: Tabata intervals: 8x squats, 8x pushups, 8x situps. Technique training.

No results (was buzy helping other people with their workout so couldn't keep track).

I could have pushed myself much much harder, but was trying to "instruct" people a little bit and push them while we were doing it. I'll take this one as a rest day.


Today:
Warmup

Workout:
Workup heavy 3RM press (barbell).

Metcon:
10x KB Push-press (10 on each arm)
10x knee's to elbows
3 rounds.

Results:
Press: 70 kg went up 2x3 times. I felt powerful and the 70 kg's weren't heavy at all. I felt like 72.5 wouldn't be difficult on 3x, 75kg would probably have gone up without too much worries (but just once). Wanted to try but I screwed up and forgot to put on extra weights, sigh.

Metcon:
I think I did it in 3:41? 4:41? Not sure heh, can't remember. I did only 8 reps KB though but I did them with 32kg so it felt good. Looking forward to the results from this upper-body training.

Simp

Kickup, push and use those legs!

Back to crossfit Uppsala's training after a weekend of hanging around with finnish people, which naturally included alcohol. So now I'll try to be sober until new-year. We'll see how that goes heh.

Workout:
Warmup + OHS technique training.

AMRAP 10 minutes:
10x (2x kickup + 1x pushup).
10x "Prison lunges". Left+right is 1 rep.
10x OHS with empty hands.

Result:
3 (almost 4) rounds. The kickup's were a LOT rougher than I first thought. Sweating like a beast I really tried to push it into four rounds but I really couldn't muster it even though I only had 5 OHS when the time ended.

Felt good though, good workout for the legs and lacking oxygen. I could probably have mustered through the 4 rounds if I would have paced it a little better. A good start on the week.

/S

20 minutes of torment.

Maybe it's becoming a cliché but I don't care. This time it hurt.

Workout "Kettlebell meltdown 300", 24 kb kettlebell:
25 V-ups
50 Snatch (25 each arm)
25 Push-ups
50 Swings (2h, high-swings)
50 Burpee's
50 Clean & Press (25 each arm)
50 Mountain Climbers

Source:
http://www.youtube.com/watch?v=SRpbM9nzDcM

His time: 11:41. My goal was below 20 minutes and with high-swings instead of the ones that he does (he does VERY low swings).

Result: 19:59! I had no looking at the mobile phone but it just ended up that way.

I -could- have pressed myself harder on the burpee's. They took over 6 minutes and I should be able to reduce a minute soley on that part. I spent 20-30 seconds running for water. I wasn't warmed up. These are all poor excuses for reasons why I didn't do "better". I'm not trying to blame away my time, really - I'm just making notes for the future. I could probably improve the push-ups but that's so little time. Maybe gain a little time on the clean&press and on the swings. Split c&p into 5's. Split swings into 20/10/10/10, split the snatches into 10/10/10/10/5/5. The burpee's were at a low pace and just doing them.

God I hate burpee's.

Simon

Yesterday... all my troubles seemed so far away!

No seriously,

I forgot to blog yesterday.

Workout:
Crossfit warmup
( 2x10-15 reps of)
OHS
Situp
Pushup
Lunge
Pullup
Superman

Workout:
AMRAP 15 minutes:
2x10x 1h KB swing (20kg)
2x10x Lunge
10x Situps
20x Squats

Result:
6 Rounds, 8 squats away from 7.

The lunge+squat combo (was supposed to be 10x Double unders instead of squats) was really rough on my legs. It was a really good workout though. It was a long time ago I had that much issues with keeping up the workout due to my legs not managing to keep up.

I'll try to workout today but there are a lot of things trying to block up that possibility right now.

Cheers
/Simon

Meh I suck, but the hip is better :)

20091201 - Alcohol Sucks (so does eating bad and general bad habits)

Warmup: Jarovek Complex

Workout:

1 Min Max Rep Burpees = 21

3 rounds 4 second negative chinups : 5, 4, 3

Metcon:

3 x max burpee's is goal in burpees, each minute 10x high KB swings (50 lb) and as many burpees as possible.

Result: 10 swing / 11 burpee, 1 min rest, 10/7, 1 min rest, 10/8, 1 min rest, 10/8) fail time: 7:06

Not at all happy with my performance, but I was so smoked that I couldn't do anything. I think this is the result of having a few weeks off to let the hip heal, as well as some bad diet. I'll just keep at it and improve.

Sleepy in the morning, sweaty during the day!

Missed my morning-training today due to falling asleep lately, so I took the opportunity to try out a gym near my work.

5 Rounds of:
5/5/3/3/1 (dependant on round) deadlift
AMRAP HSPU

Then:
3x 50 burpee's for time (rest 3 minutes between sets).

Results:
DL: 100/120/140/140/140 (did 5/5/3/3/3). There was no more weights in the gym.
HSPU: 4/4/4/3/3

Burpee's:
4:31 / 4:47 / 4:34

The air in the gym started to be really bad when I started with the burpee's. There were a bunch of people there training martial arts and the place is really small (can't do overhead stuff with barbells, I touch the roof when I do burpee's). This made the breathing a lot more harder. Still it felt pretty good, I wanted to get below 4:30 in all sets but never really succeeded. I can probably get it down below 4:30, maybe down towards 4:00 if I have someone there pushing me.

Fun workout!