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
Showing posts with label AMRAP. Show all posts
Showing posts with label AMRAP. Show all posts
Monday, 7 December 2009
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
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!
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!
Friday, 16 October 2009
KettleBell, Push, Pull, Squat - and recruit people to workout with you!
Steph and I hit the gym eager for tonight's workout. Kristin was there as well and just getting started in her workout. Always up for a challenge, she agreed to do this workout with us. She's a bit of a freak, but in a good way, and performed quite well:
2 Rounds:
60 sec KB swing
90 sec rest
60 sec Pushup
90 sec rest
60 sec Pullups
90 sec rest
60 sec Air Squats
90 sec rest
(perform until failure, then perform at start of rest until failure)
Popedog:
50 lb (22.72KG) kettlebell swings
Round 1: (round 2)
KB: 37/11 (25/8), Pushups: 40/9 (27/11), Pullups: 11/7 (7/5), Squats: 30/20(28/13)
Steph:
12 lb (5.45 KG) kettlebell swings (she went uber light weight to get better at form etc.)
Round 1: (round 2)
KB: 29/20 (26/21), Pushups: 8/5 (9/7), Pullups (120 lb assist): 10/5 (9/5), Squats: 38/25 (34/17)
Kristin:
I think it was 35 lb kettlebell (16 KG) but might have been more?
Round 1: (round 2)
KB: 25/12 (20/12), Pushups: 25/13 (23/12), Pullups: 11/7 (12/5), Squats: 30/12 (34/17)
***I was impressed with the athletes today, very hard work throughout!
Then: 3 Sets of 3 press, 3 pushpress 3 jerks
Aaron:
125 lb: 2/2/1 (56.8KG)
105 lb: 3/3/2 (47.7KG)
105 lb: 3/2/2 (47.7KG)
Steph:
25 lb: 3/3/3
30lb: 3/3/3
30lb: 3/3/3
Kristin:
75 lb: 3/3/3 (34.09KG)
75 lb: 3/3/3 (34.09KG)
75 lb: 3/3/3 (34.09KG)
2 Rounds:
60 sec KB swing
90 sec rest
60 sec Pushup
90 sec rest
60 sec Pullups
90 sec rest
60 sec Air Squats
90 sec rest
(perform until failure, then perform at start of rest until failure)
Popedog:
50 lb (22.72KG) kettlebell swings
Round 1: (round 2)
KB: 37/11 (25/8), Pushups: 40/9 (27/11), Pullups: 11/7 (7/5), Squats: 30/20(28/13)
Steph:
12 lb (5.45 KG) kettlebell swings (she went uber light weight to get better at form etc.)
Round 1: (round 2)
KB: 29/20 (26/21), Pushups: 8/5 (9/7), Pullups (120 lb assist): 10/5 (9/5), Squats: 38/25 (34/17)
Kristin:
I think it was 35 lb kettlebell (16 KG) but might have been more?
Round 1: (round 2)
KB: 25/12 (20/12), Pushups: 25/13 (23/12), Pullups: 11/7 (12/5), Squats: 30/12 (34/17)
***I was impressed with the athletes today, very hard work throughout!
Then: 3 Sets of 3 press, 3 pushpress 3 jerks
Aaron:
125 lb: 2/2/1 (56.8KG)
105 lb: 3/3/2 (47.7KG)
105 lb: 3/2/2 (47.7KG)
Steph:
25 lb: 3/3/3
30lb: 3/3/3
30lb: 3/3/3
Kristin:
75 lb: 3/3/3 (34.09KG)
75 lb: 3/3/3 (34.09KG)
75 lb: 3/3/3 (34.09KG)
Thursday, 15 October 2009
Swing, push, pull, squat!
So today it was Martin's turn to put us through some rough pain. First we warmed up by doing some ring-workout. Worked on progress on stable position and L-position. It's a lot rougher than you first would think.
Workout:
1 minute max reps of KB swing (24 kg, high-swings)
90 seconds rest
1 minute max reps of pushups
90 seconds rest
1 minute max reps of pull-ups
90 seconds rest
1 minute max reps of squats
90 seconds rest
2 rounds.
The idea was to do as many as possible without stopping to rest. Remember that number and then try to do as many more as you could during the rest.
Results (I'm not 100% sure on all of these).
29 swings, 40 pushups (PR!) +1, 12 pull-ups +7, 45 squats - not sure how many extra.
Round 2: 30 swings, 20 pushups + 5, 7 pullups +5, 55 squats!
Rough painful experience. I really like to note how much I dislike their pull-up bar. I'm getting better at using it though, 12 in a row is the best I've done at their place. Hopefully I'll be able to do up towards 30 there soon!
Simon out!
Workout:
1 minute max reps of KB swing (24 kg, high-swings)
90 seconds rest
1 minute max reps of pushups
90 seconds rest
1 minute max reps of pull-ups
90 seconds rest
1 minute max reps of squats
90 seconds rest
2 rounds.
The idea was to do as many as possible without stopping to rest. Remember that number and then try to do as many more as you could during the rest.
Results (I'm not 100% sure on all of these).
29 swings, 40 pushups (PR!) +1, 12 pull-ups +7, 45 squats - not sure how many extra.
Round 2: 30 swings, 20 pushups + 5, 7 pullups +5, 55 squats!
Rough painful experience. I really like to note how much I dislike their pull-up bar. I'm getting better at using it though, 12 in a row is the best I've done at their place. Hopefully I'll be able to do up towards 30 there soon!
Simon out!
Wednesday, 14 October 2009
Mr. Tabata kicks Popedog in the teeth!
Good thing this isn't a podcast, cause who can talk with no teeth. I met Mr. Tabata today, and before he took me into the bathroom to rape me, he kicked me in the teeth. Not a nice guy.
Workout: 10 tabata-interval rounds: AMRAP 100%
20 seconds 55 lb Kettlebell Swings (25 KG)
10 seconds rest
20 seconds Burpee's
10 seconds rest
Results:
Top/Low swings: 12/11
Top/Low burpees: 7/4 (most rounds 5-6)
The burpees were worse than I thought, felt a bit brutal. Throughout the exercise my chest was burning and my lungs screaming for air, I about puked on round 9. I think I will do better next time, the kettlebell swings were pretty brutal but I managed to keep a high tempo it felt.
3 rounds x 6 reps: horizontal pullups with straight body to bar
Front Squats:
135lb x 5
155 lb x 5
155 lb x 2 (fail)
135 x 1 (sort of fail)
*My shoulders hurt pretty bad at the front today. My front squat form sucks a bit, but it will get better with practice.
Workout: 10 tabata-interval rounds: AMRAP 100%
20 seconds 55 lb Kettlebell Swings (25 KG)
10 seconds rest
20 seconds Burpee's
10 seconds rest
Results:
Top/Low swings: 12/11
Top/Low burpees: 7/4 (most rounds 5-6)
The burpees were worse than I thought, felt a bit brutal. Throughout the exercise my chest was burning and my lungs screaming for air, I about puked on round 9. I think I will do better next time, the kettlebell swings were pretty brutal but I managed to keep a high tempo it felt.
3 rounds x 6 reps: horizontal pullups with straight body to bar
Front Squats:
135lb x 5
155 lb x 5
155 lb x 2 (fail)
135 x 1 (sort of fail)
*My shoulders hurt pretty bad at the front today. My front squat form sucks a bit, but it will get better with practice.
Tuesday, 13 October 2009
Mr Tabata tells me to do burpee's and swings.
Yo!
This time:
Front squats. Go to 5x5.
I only had the time to do 3x5 @ 80 kg because my trainer had to leave early today. 80 kg felt pretty good for front-squatting 5 times. I could probably go heavier to 90-100 kg and still be able to do 5x5, although I'm not sure that I would be able to keep my form as good as this workout allowed.
Workout:
10 tabata-interval rounds (AMRAP during the work part, 100% intensity):
20 seconds 24 kg kettlebell swings.
10 seconds rest.
20 seconds burpee's.
10 seconds rest.
Result:
Top / low swings: 15 / 10. Top / low burpee's: 8/5. I actually kept the swings at 11 for 5 rounds before I had to step down to 10. 24 kg was a painful experience to do so many of. The burpee's went better than I thought. I finished the last round with 7 of them. I could probably step up to 6 / 20 seconds on avg next time.
/Simpster
This time:
Front squats. Go to 5x5.
I only had the time to do 3x5 @ 80 kg because my trainer had to leave early today. 80 kg felt pretty good for front-squatting 5 times. I could probably go heavier to 90-100 kg and still be able to do 5x5, although I'm not sure that I would be able to keep my form as good as this workout allowed.
Workout:
10 tabata-interval rounds (AMRAP during the work part, 100% intensity):
20 seconds 24 kg kettlebell swings.
10 seconds rest.
20 seconds burpee's.
10 seconds rest.
Result:
Top / low swings: 15 / 10. Top / low burpee's: 8/5. I actually kept the swings at 11 for 5 rounds before I had to step down to 10. 24 kg was a painful experience to do so many of. The burpee's went better than I thought. I finished the last round with 7 of them. I could probably step up to 6 / 20 seconds on avg next time.
/Simpster
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...
Thursday, 8 October 2009
Pushup, situp and swing!
Back to training today.
Technique-trained clean/snatch (not powerclean/powersnatch). It felt good, technique training is always good.
Today's workout:
AMRAP
5x Pushup + kickup (jump with your feet up to your hands and back to pushup position)
10x Sit-ups.
15x Swings, 24 kg Kettlebell.
10 minutes.
Result: 7 rounds.
I didn't actually do many breaks so it felt as if I had a pretty good layup of intensity. I'm not entirely satisfied with the results, a little bit of nausia pulled me back while the muscle-work was pretty exactly what I could muster.
I also did a little bit of "false-grip" training in the rings, I want to be able to do muscle-ups within a month.
It felt good to be back to training after yesterday's dirty rest-day. I even ate a bag of chips yesterday, which wasn't worth it at all.
I'm anxious to get to tomorrow so I can work-out then, too.
/Simon
Technique-trained clean/snatch (not powerclean/powersnatch). It felt good, technique training is always good.
Today's workout:
AMRAP
5x Pushup + kickup (jump with your feet up to your hands and back to pushup position)
10x Sit-ups.
15x Swings, 24 kg Kettlebell.
10 minutes.
Result: 7 rounds.
I didn't actually do many breaks so it felt as if I had a pretty good layup of intensity. I'm not entirely satisfied with the results, a little bit of nausia pulled me back while the muscle-work was pretty exactly what I could muster.
I also did a little bit of "false-grip" training in the rings, I want to be able to do muscle-ups within a month.
It felt good to be back to training after yesterday's dirty rest-day. I even ate a bag of chips yesterday, which wasn't worth it at all.
I'm anxious to get to tomorrow so I can work-out then, too.
/Simon
Saturday, 3 October 2009
Cindy baby, it's rough!
So Cindy and I got together today:
AMRAP, 20 minutes:
5 pull-ups, 10 pushups, 15 squats.
Result:
15 rounds (I was in on the pushups when the bell rang).
I had some issues today with my breath, I'm not sure why. I felt ill
from roughly round 5 and forward. I think it might be because it felt as if
my belly was full of water (even though I hadn't eaten for over 3 hours) and
somehow I couldn't press myself as hard as I do sometimes / as hard as I want to.
Anyways, 15 rounds isn't too bad.
The better news:
My deadlift is back! I did 4x 2RM today, and although I didn't perform as
high as my expectations (do I ever, really?), I didn't feel any backpains
at all!
Results:
(warmup)
20 kg
70 kg
110 kg
140 kg
work:
160 kg (felt like my form broke on the second rep here, so I lowered)
150 kg
150 kg
150 kg.
So I'm all happy now!
Simon
AMRAP, 20 minutes:
5 pull-ups, 10 pushups, 15 squats.
Result:
15 rounds (I was in on the pushups when the bell rang).
I had some issues today with my breath, I'm not sure why. I felt ill
from roughly round 5 and forward. I think it might be because it felt as if
my belly was full of water (even though I hadn't eaten for over 3 hours) and
somehow I couldn't press myself as hard as I do sometimes / as hard as I want to.
Anyways, 15 rounds isn't too bad.
The better news:
My deadlift is back! I did 4x 2RM today, and although I didn't perform as
high as my expectations (do I ever, really?), I didn't feel any backpains
at all!
Results:
(warmup)
20 kg
70 kg
110 kg
140 kg
work:
160 kg (felt like my form broke on the second rep here, so I lowered)
150 kg
150 kg
150 kg.
So I'm all happy now!
Simon
Thursday, 1 October 2009
Check out my Turkish Bazaar
Short and sweet, bed time.
15:00 minutes 35 lb turkish getups (19KG)
32 reps
my form started to break some on the last ones and i went slower to make sure i had very good form. for some reason the left getups are easier for me. i noticed that i need more hip and shoulder flexibility overall, just something I am noticing.
also did 10 wipers, but didn't have the right bar available, so stopped at 10
then did max bent over row. only 235 lbs :(
Night! <3
15:00 minutes 35 lb turkish getups (19KG)
32 reps
my form started to break some on the last ones and i went slower to make sure i had very good form. for some reason the left getups are easier for me. i noticed that i need more hip and shoulder flexibility overall, just something I am noticing.
also did 10 wipers, but didn't have the right bar available, so stopped at 10
then did max bent over row. only 235 lbs :(
Night! <3
Wednesday, 30 September 2009
Rougher than you'd think...
So today I slept out, totally. I woke up sore from all the HSPU's from yesterday, obviously I'm not used to do them.
Anyhow, on my lunch I ran away to the gym to do the following workout:
(warmup)
then:
Max rep Turkish Getups @ 20kg dumbbell in 15 minutes:
37 repetitions.
Rougher than I thought. I could have pushed myself harder, I could have made 40+, I swear. However, I must blame a little bit on the soreness from yesterday. I also made a couple of fails that I had to restart, mostly due to my sometimes inability to keep the weight stabile mostly due to my shoulders not being strong enough. That is usually not the case with this kind of weights so I blame it on the HSPU's from yesterday ;)
Anyhow, I felt that wasn't enough so I continued with:
3 x 10 of floor-wipers with 60 kg barbell.
The floor-wipers are done as in:
http://www.youtube.com/watch?v=ggiYjRelWgc
(45 seconds in).
That was rough, really rough. The third set caused me to lose sight for a short while when I got up, I guess it was due to blood-pressure fall from very high when I was laying down to very low when I stood up.
That's it for today!
/Simon
Anyhow, on my lunch I ran away to the gym to do the following workout:
(warmup)
then:
Max rep Turkish Getups @ 20kg dumbbell in 15 minutes:
37 repetitions.
Rougher than I thought. I could have pushed myself harder, I could have made 40+, I swear. However, I must blame a little bit on the soreness from yesterday. I also made a couple of fails that I had to restart, mostly due to my sometimes inability to keep the weight stabile mostly due to my shoulders not being strong enough. That is usually not the case with this kind of weights so I blame it on the HSPU's from yesterday ;)
Anyhow, I felt that wasn't enough so I continued with:
3 x 10 of floor-wipers with 60 kg barbell.
The floor-wipers are done as in:
http://www.youtube.com/watch?v=ggiYjRelWgc
(45 seconds in).
That was rough, really rough. The third set caused me to lose sight for a short while when I got up, I guess it was due to blood-pressure fall from very high when I was laying down to very low when I stood up.
That's it for today!
/Simon
Subscribe to:
Posts (Atom)