Workout at home today. My body has been quite broken the last couple of days because of sunday/monday workouts. My two recovery workouts (yoga+snatch-stuff yesterday) has been helping but I still felt that my lats had taken a beating from yesterday's pullup-part. I'll remember the pullup-sets to implement similar ones into my workouts in the future.
Today I did my workout in the evening, hoping that my body would recuperate a little bit extra.
Warmup:
Squats, pushups, HSPU, pull-ups, L-pullups.
Workout, Crossfit Uppsala tuesday workout:
For time:
50-40-30-20-10 KB swing/situps. (50 swing 50 situp 40 swing 40 situp etc).
Result:
9 minutes 49 seconds.
Satisfaction. I haven't felt this good in a workout ever in my entire life.
KB breakage:
50 / 30+10 / 20+10 / 20 / 10.
Situps pretty much unbroken (1-2 second rests here and there).
I'm not sure why I managed to push myself this hard. I mean sure, my training has improved tons the last 6 months and this is obviously one of the results from it. I did a KB swing-ladder last week and I felt that I was mentally more stable to push myself harder and harder. The swings were not split because of ability, but because of planning ahead. My arms were heavily loaded but I never once felt that I was having O2 problems. The situps were rougher because my core muscles tend to give up around 30 intensive situps. Using my entire body to complete the situps, I was able to continue to the end. I always felt like I could just give one more, and that's the thing that kept me going.
Tomorrow is friday, I have a workout waiting in the back of my mind that I've been wanting to do. Perhaps this is the time.
Simon.
Showing posts with label situp. Show all posts
Showing posts with label situp. Show all posts
Thursday, 14 January 2010
Friday, 1 January 2010
Burpee Annie
For time:
25 burpee, 50 situp
20 burpee, 40 situp
15 burpee, 30 situp
10 burpee, 20 situp
5 burpee, 10 situp
Results:
11:58. I'm quite satisfied with this time since I am still hungover when writing this. I thought that pukie was comming for a visit when I was halfway through the second round of burpee's. Somehow it just didn't happen. I continued to think "just another round of burpee's and then..." for every round that went by. Fortunately enough I managed to avoid the visit totally.
I hadn't planned training today but fortunately Martin phoned me up and explained that there is no excuses. He was correct, as usual. Even though he (nearly) had me convinced, I was searching for reasons not to work out. I had a small cold so I was letting that get to me until the thought struck me:
Start a new year with a resting day? Are you crazy Simon? People might think you are soft.
Since I have an image to stand up to, I HAD to work out. It's all about the image, afterall.
25 burpee, 50 situp
20 burpee, 40 situp
15 burpee, 30 situp
10 burpee, 20 situp
5 burpee, 10 situp
Results:
11:58. I'm quite satisfied with this time since I am still hungover when writing this. I thought that pukie was comming for a visit when I was halfway through the second round of burpee's. Somehow it just didn't happen. I continued to think "just another round of burpee's and then..." for every round that went by. Fortunately enough I managed to avoid the visit totally.
I hadn't planned training today but fortunately Martin phoned me up and explained that there is no excuses. He was correct, as usual. Even though he (nearly) had me convinced, I was searching for reasons not to work out. I had a small cold so I was letting that get to me until the thought struck me:
Start a new year with a resting day? Are you crazy Simon? People might think you are soft.
Since I have an image to stand up to, I HAD to work out. It's all about the image, afterall.
Sunday, 27 December 2009
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
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
Friday, 11 December 2009
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).
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).
Friday, 4 December 2009
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
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
Monday, 30 November 2009
Alcohol sucks.
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
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
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.
Tuesday, 3 November 2009
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, 25 October 2009
HSPU PU SU SQUAT - Wheee
Good workout today by our athletes!
AARON:
Workout:
maxrep HSPU (modified)
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU
Results:
HSPU: 26 modified
Pushups: 2:07
Situps: 2:37
Squats: 2:27
HSPU: 25 modified
25 Strict form pullups 5x5x5x3x2x3x2
3x1 weighted pullups 50 lbs (22.7kg)
STEPH:
Workout:
maxrep HSPU (modified)
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU (modified)
Results:
HSPU: 4 modified
Pushups: 4:53
Situps: 5:16
Squats: 4:16
HSPU: 2 modified
KRISTEN:
Workout:
maxrep HSPU (modified)
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU (modified)
Results:
HSPU: 29 (modified)
Pushups: 2:01
Situps: 2:24
Squats: 2:27
HSPU: 26 (modified)
25 Strict form pullups 5x5x5x5x5
AARON:
Workout:
maxrep HSPU (modified)
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU
Results:
HSPU: 26 modified
Pushups: 2:07
Situps: 2:37
Squats: 2:27
HSPU: 25 modified
25 Strict form pullups 5x5x5x3x2x3x2
3x1 weighted pullups 50 lbs (22.7kg)
STEPH:
Workout:
maxrep HSPU (modified)
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU (modified)
Results:
HSPU: 4 modified
Pushups: 4:53
Situps: 5:16
Squats: 4:16
HSPU: 2 modified
KRISTEN:
Workout:
maxrep HSPU (modified)
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU (modified)
Results:
HSPU: 29 (modified)
Pushups: 2:01
Situps: 2:24
Squats: 2:27
HSPU: 26 (modified)
25 Strict form pullups 5x5x5x5x5
Training @ home!
Hey!
So I weren't going to the gym today. I promised a couple of people that, so I just trained at home instead. I felt much better today than earlier, so I thought it'd be ok!
Warmup: burpee's, some tumbling around generally. Bit of handstanding.
Workout:
maxrep HSPU
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU
Dead-hang pull-ups (sorta).
Results:
HSPU: 4 (PR)
Pushups: 2:21
Situps: 4:03
Squats: 2:28
HSPU: 1 :(
Dead-hang-pull-ups-ish: 25 (didn't measure time). They were done in my closet, area/room was restricted heh :P
I became sweaty, for sure!
It felt good just simply working out to keep form etc.
So I weren't going to the gym today. I promised a couple of people that, so I just trained at home instead. I felt much better today than earlier, so I thought it'd be ok!
Warmup: burpee's, some tumbling around generally. Bit of handstanding.
Workout:
maxrep HSPU
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU
Dead-hang pull-ups (sorta).
Results:
HSPU: 4 (PR)
Pushups: 2:21
Situps: 4:03
Squats: 2:28
HSPU: 1 :(
Dead-hang-pull-ups-ish: 25 (didn't measure time). They were done in my closet, area/room was restricted heh :P
I became sweaty, for sure!
It felt good just simply working out to keep form etc.
Saturday, 24 October 2009
Tabata and New Deadlift PR
Yo time to get down to business:
Warmup: Jarovek Complex
Workout:
Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:
Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14
Total Reps: 302
Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14
Total Reps: 350 (Just wow)
Deadlift work:
Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg
Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg
I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...
And here's Kristen's..
Sorry that I couldn't get the video to rotate :(
Warmup: Jarovek Complex
Workout:
Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:
Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14
Total Reps: 302
Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14
Total Reps: 350 (Just wow)
Deadlift work:
Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg
Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg
I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...
And here's Kristen's..
Sorry that I couldn't get the video to rotate :(
Friday, 23 October 2009
Tabata yeah!
So I had to get some encouragement to take on Simon's workout today. I wore the shirt, and I only break this one out for 110% efforts and balls to the wall type stuff. So far it has worked! So here's looking at you kids!
Warmup: Jarovek Barbell
Workout: Tabata Something Else
Each round 20 seconds max work, 10 seconds res, no extra rest anywhere:
8 rds pullups
8 rds pushups
8 rds situps
8 rds squats
****caveat, I assumed that these were to be cycled through, and not 8 rds in a row of each exercise****
Pullups: 10/7/6/6/5/6/7/7 *not sure how I got back up to seven
Pushups: 24/17/15/14/12/12/11/13
Situps: 16/13/15/14/14/14/12/13
Squats: 18/18/19/18/17/19/19/19
Result: 430 reps
I was sucking air hard pretty much the whole time, but for some reason my energy sustained even on the last round . My chest was starting to burn pretty bad, and my sustained heartrate over the 16 min was avg 187
Post Workout: Did some work for form on power cleans:
Frankenstein 45 lb 6 reps
Scarecrow 45 lb 6 reps
Whip Unders 45 lb 6 reps
Tall Muscle Cleans (no dipping) 45 lb 6 reps
Scarecrow Dive Under 45 lb 6 reps
Violent Shrug Dive Under 45 lb 6 reps
Full power Clean 45 lb 6 reps
I just kept it light, I'm a bit wore out.
Thursday, 22 October 2009
"Tabata Something Else"
This workout was quite something else. We started out with some ring-dip training. After we got what was comming for us.
Workout:
Each round is 20 seconds of maximum work, then 10 seconds resting. No extra rest anywhere.
8 rounds pullups.
8 rounds pushups.
8 rounds situps.
8 rounds squats.
Total all reps for all rounds to a number. That's your result.
Result: 51 + 59 + 69 + 111 = 290 reps.
Wow. Just wow. That workout was really fun / really rough. Hopefully I'll get good enough in my hands to increase the pullups to maybe avg 8-9 / round. My last few rounds were at 4-5 there which was quite heavy. The pushups were that bad as well, 6-4-5 on the last 3 rounds.
/Simon
Workout:
Each round is 20 seconds of maximum work, then 10 seconds resting. No extra rest anywhere.
8 rounds pullups.
8 rounds pushups.
8 rounds situps.
8 rounds squats.
Total all reps for all rounds to a number. That's your result.
Result: 51 + 59 + 69 + 111 = 290 reps.
Wow. Just wow. That workout was really fun / really rough. Hopefully I'll get good enough in my hands to increase the pullups to maybe avg 8-9 / round. My last few rounds were at 4-5 there which was quite heavy. The pushups were that bad as well, 6-4-5 on the last 3 rounds.
/Simon
Wednesday, 21 October 2009
Yo where the white women at!? AND Ladder of hell....
Hey all of you people who read this (like 5-6 now, not bad! maybe more!). As you know, my name is Aaron, and I've come to steal all your white women (I hear you have lots of fine blondes in Sverige!).
No really, down to business now. I have the pleasure, and misfortune, of reporting the results today (and every day) of myself, and any cohorts who manage to join me. It looks like it's going to be Kristen jumping on the bandwagon for a while (what a nice Scandinavian name!).
Kristin's results today:
Workout 1: She did a bunch of stuff for biceps and shoulders in the morning. I don't have those details.
Workout 2: (Brace yourself, this is one high performing woman)
Jarovek Complex warmup 45 lb (20.5kg) barbell
Powerclean work:
4x 45 lb (20.5kg)
4x 65 lb (29.5kg)
4x 75 lb (34.1kg)
4x 75 lb (34.1kg)
4x 80 lb (36.36kg)
Ladder from Hell:
25 pullup (yes, real ones)
50 pushups
75 x 35 lb (16kg) kettlebell swings
100 squats
125 situps
TIME: 15:50 - Yeah, sick! Good job!
Aaron's results:
Jarovek Complex
Powerclean work:
3x 95 lb (43kg)
3x 135 (61kg)
3x 155 (70.5kg)
3x 155 (70.5kg)
**my shoulders started to get a bit sore, and my elbow is too, not sure why. shoulders from yesterday and today probably.
Ladder from hell (different order, because we only have 1 pullup bar):
75 x 50 lb (22.7kg) kettlebell swing
100 squat
125 situp
25 pullup (these really sucked today :( )
50 pushup
TIME: 16:08
Overall pretty happy with the effort and work today for myself. It helps to have someone hardcore in the gym doing the same workout. Mad props to Kristen for being hardcore :)
PS: Hey Simon, can you update my widget with the PRs from powercleans yesterday and bodyweight fran and ladder of hell? Thanks!!
No really, down to business now. I have the pleasure, and misfortune, of reporting the results today (and every day) of myself, and any cohorts who manage to join me. It looks like it's going to be Kristen jumping on the bandwagon for a while (what a nice Scandinavian name!).
Kristin's results today:
Workout 1: She did a bunch of stuff for biceps and shoulders in the morning. I don't have those details.
Workout 2: (Brace yourself, this is one high performing woman)
Jarovek Complex warmup 45 lb (20.5kg) barbell
Powerclean work:
4x 45 lb (20.5kg)
4x 65 lb (29.5kg)
4x 75 lb (34.1kg)
4x 75 lb (34.1kg)
4x 80 lb (36.36kg)
Ladder from Hell:
25 pullup (yes, real ones)
50 pushups
75 x 35 lb (16kg) kettlebell swings
100 squats
125 situps
TIME: 15:50 - Yeah, sick! Good job!
Aaron's results:
Jarovek Complex
Powerclean work:
3x 95 lb (43kg)
3x 135 (61kg)
3x 155 (70.5kg)
3x 155 (70.5kg)
**my shoulders started to get a bit sore, and my elbow is too, not sure why. shoulders from yesterday and today probably.
Ladder from hell (different order, because we only have 1 pullup bar):
75 x 50 lb (22.7kg) kettlebell swing
100 squat
125 situp
25 pullup (these really sucked today :( )
50 pushup
TIME: 16:08
Overall pretty happy with the effort and work today for myself. It helps to have someone hardcore in the gym doing the same workout. Mad props to Kristen for being hardcore :)
PS: Hey Simon, can you update my widget with the PRs from powercleans yesterday and bodyweight fran and ladder of hell? Thanks!!
Tuesday, 20 October 2009
Powercleans and the ladder of hell.
Today we started with the powerclean. A move I've done a lot before and still I learned new things! Martin discussed the 2-pull or 2-stage powerclean and I can honestly say that I've been missing that part out a lot. I've been doing the accelerated pull from the bottom, which is wrong. I'm going to practice this a lot this weekend. I'll even try to throw it in before training on thursday if I can get there early (and if the gym is open). Since I also recorded myself powercleaning this sunday, I have a lot of things to go through and a lot of things to think about regarding my powerclean. I feel like I have a long way to go there and I feel like 100 kg's powerclean is an easy obstacle to pass at my next 1RM attempt.
Today's workout was something I named "Ladder of hell" after my breakfast.
Workout:
25x Pull-up
50x Push-up
75x 24 kg swings
100x squat
125x sit-ups.
Wow. Just WOW. I had my stomache cramping so many times at the sit-ups. The swings were brutal, my back and my shoulders were screaming so hard from yesterday's painful experience of 3x maxrep high-pulls on the 24 kg kb. The squats were a lot harder than normal - probably because of some soreness from yesterday 3RM squats.
My time? 18:09 or something, which isn't terrible. I can do a lot better. I could probably cut it down by 3+ minutes in the swings and the squats. Hopefully I'll get stronger in my stomache so I can muster the 125 situps in a better pace.
Tomorrow is rest-day, which I don't want to do. Oh well, you've got to rest! So I'll rest!
Today's workout was something I named "Ladder of hell" after my breakfast.
Workout:
25x Pull-up
50x Push-up
75x 24 kg swings
100x squat
125x sit-ups.
Wow. Just WOW. I had my stomache cramping so many times at the sit-ups. The swings were brutal, my back and my shoulders were screaming so hard from yesterday's painful experience of 3x maxrep high-pulls on the 24 kg kb. The squats were a lot harder than normal - probably because of some soreness from yesterday 3RM squats.
My time? 18:09 or something, which isn't terrible. I can do a lot better. I could probably cut it down by 3+ minutes in the swings and the squats. Hopefully I'll get stronger in my stomache so I can muster the 125 situps in a better pace.
Tomorrow is rest-day, which I don't want to do. Oh well, you've got to rest! So I'll rest!
Friday, 9 October 2009
Pushup Situp and Swing (AP style)
Walked 5-6 KM at lunch today, nice fast pace about 4 MPH (6.45 kmph)
--------------------------------------
Today:
Jarovek Complex Barbell Warmup
AMRAP
5x Pushup + kickup per rep
10 x sit-ups
15x Swings, 55 lb Kettlebell (25 KG)
10 minutes
Result: 6 rounds in 9 minutes
I know I know, I stopped at 9 minutes. Why? I started seeing spots and couldn't breathe. I decided that it was a good point to stop and then continue to the next step of my workout. Next time I will improve.
--------------------------------------
75% Max Deadlift (275 LB (125 KG))
4 x 275
4 x 275
4 x 275
4 x 275
--------------------------------------
after the deadlifts I was pretty wore out. my lower back started to hurt a bit, but nothing serious, just good old working out. i did some hip stretches on the ground at home and then bellied up to a nice protein shake...
--------------------------------------
Today:
Jarovek Complex Barbell Warmup
AMRAP
5x Pushup + kickup per rep
10 x sit-ups
15x Swings, 55 lb Kettlebell (25 KG)
10 minutes
Result: 6 rounds in 9 minutes
I know I know, I stopped at 9 minutes. Why? I started seeing spots and couldn't breathe. I decided that it was a good point to stop and then continue to the next step of my workout. Next time I will improve.
--------------------------------------
75% Max Deadlift (275 LB (125 KG))
4 x 275
4 x 275
4 x 275
4 x 275
--------------------------------------
after the deadlifts I was pretty wore out. my lower back started to hurt a bit, but nothing serious, just good old working out. i did some hip stretches on the ground at home and then bellied up to a nice protein shake...
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