I haven't done a workout like this one in a long time. This will also be my last blog on there-is-no-shortcut.blogspot.com. From now on I will put my blogs up on www.crossfituppsala.se, in swedish.
Workout (courtesy of GymJones.com):
1
10x Hang Squat Clean @ 50% 1RM +
2:00 minute AirDyne (15sec @ 100rpm/15sec @ 70rpm) +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
2
5x Two Handed KB Clean +
5x Two Handed KB Jerk +
2:00 minute Ski Erg @ >500m pace +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
3
8x Pull-up +
8x Push-up +
8x KB Swing @ 53# +
8x DB Push Press @ 2 x 25# +
8x KTE +
8x Pull-up
Three sets, Rest one minute between each
Results:
1: Hang Squat Clean @ 50 kg.
Did CrossTrainer instead of AirDyne. I'm not sure what I kept up but it was something like 40 kcal / lap.
2: Kb Clean/Jerk @ 20 kg per Dumbbell (did DB instead of KB). Rowing instead of Ski Erg. I did 1m30s instead of 2 minutes. Results were 440/430/440 meters.
3: I removed the first 8 of the pullups (after the first round). My time was running short and my body was not very happy with me. Pullups and KTE's were done at singles.
Every round pushed me to a place where I didn't want to stay for long. People gave me weird looks at the gym, etc. The Crosstrainer brought me to the brink of being able to stand and the rowing machine took it one step further. As I entered into the final part of the workout, I was experiencing issues with continuing at all... which is why I lowered the amount of pull-ups. I haven't felt this broken in a very long time.
Time: 41 minutes... something. I didn't care to stop the watch when I was done, I just had to rest.
Simon.
Friday, 15 January 2010
Thursday, 14 January 2010
Satisfaction
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.
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.
Wednesday, 13 January 2010
I like a good snatch
Taken from Catalyst Athletics (www.cathletics.com). I was pretty sore from my previous workouts (STILL), so this felt like a pretty easy-going workout that wouldn't break me down and should still give me a little bit of excersize!
Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
Front squat - med/heavy single
Kipping pull-ups - 3 x 65% of max consec reps/set
Results:
Started with CFWU (crossfit warmup).
Snatch: 50, 52.5, 55, 57.5, 50x1x2. (I did 50x2 :( )
Clean & Jerk: 75kgx1, 77.5kgx1, 80kg x 1, 75 kg x 2
Front Squat: Worked up to 100 kg. Felt fine. I can probably go up to 110-120 somewhere.
Kipping pull-ups: 14/14/12(fail)/14.
That's it!
Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
Front squat - med/heavy single
Kipping pull-ups - 3 x 65% of max consec reps/set
Results:
Started with CFWU (crossfit warmup).
Snatch: 50, 52.5, 55, 57.5, 50x1x2. (I did 50x2 :( )
Clean & Jerk: 75kgx1, 77.5kgx1, 80kg x 1, 75 kg x 2
Front Squat: Worked up to 100 kg. Felt fine. I can probably go up to 110-120 somewhere.
Kipping pull-ups: 14/14/12(fail)/14.
That's it!
Tuesday, 12 January 2010
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