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 OHS. Show all posts
Showing posts with label OHS. 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, 20 October 2009
Bodyweight Fran deeds, done dirt cheap
Sorry for the short post, my bosses boss is in town and gotta hit the hay.
Jarovek Complex Warmup
Workout:
OHS
5x 95 lb (43.18kg)
4x 105 lb (47.7kg)
*had to stop because my shoulders aren't flexible enough yet I think.
Then:
3-3-3-1-1-1 Powerclean:
3x135 (61.4kg)
3x155 (70.45kg)
2x165 fail (75kg)
1x165 (75kg)
1x185 (84kg)
1x205 fail (93.1kg)
1x195 (PR) (88.6kg)
1x200 fail (90.9kg)
LOOOL :)
Then Burpee Helene:
21+15+9 reps of pullups+burpees
Time: 10:20 (PR)
This time really sucked. But my heart was racing the whole time and effort was very very high. So I can't say I am disappointed...
I am sure I will do great in the future. Not sure why it's so hard on these high intensity timed workouts :(
Bodyweight: 100KG
Jarovek Complex Warmup
Workout:
OHS
5x 95 lb (43.18kg)
4x 105 lb (47.7kg)
*had to stop because my shoulders aren't flexible enough yet I think.
Then:
3-3-3-1-1-1 Powerclean:
3x135 (61.4kg)
3x155 (70.45kg)
2x165 fail (75kg)
1x165 (75kg)
1x185 (84kg)
1x205 fail (93.1kg)
1x195 (PR) (88.6kg)
1x200 fail (90.9kg)
LOOOL :)
Then Burpee Helene:
21+15+9 reps of pullups+burpees
Time: 10:20 (PR)
This time really sucked. But my heart was racing the whole time and effort was very very high. So I can't say I am disappointed...
I am sure I will do great in the future. Not sure why it's so hard on these high intensity timed workouts :(
Bodyweight: 100KG
Sunday, 18 October 2009
It's hard to think...
Hey!
Martin (one of my trainers at xfit uppsala) told me to do this workout:
First
21+15+9 reps of pullups+burpee's
Then:
3-3-3-1-1-1 powerclean
Then:
Start at 40% OHS 1 RM, increase 5 kg / minute. 5 reps / minute.
I also added:
3-3-3-1-1-1 of standing rows (instead of "death by pull-up").
Results:
Well, I wrote it all down on a paper... that I thought I left at home, but I left it in my jacket and I accidentially picked up a shopping-list for yesterday that I thought I had forgot at home. What a mess.
Anyways, I did
21 - 15 - 11 of Pullup+burpee. Uhm yeah, that's right. Time? Lousy 7 min 4 seconds. I recorded a vid and noticed that I rested WAY too long. I probably could have done it in 6 - 6:30 if I just would have cut down on the resting. I'm not sure why I did it. I wasn't fully warmed up when I began, maybe that explains it.
Powercleans:
x3 - 60
x3 - 70
x3 - 80
x1 - 90
x1 - 95 (PR)
x1 - 97.5 (PR)
I probably should have tried for 100. I didn't. I'm stupid.
OHS:
35, 40, 45, 50, 55, 60, 65, 70 (fail after 3).
That was rough. The 70's were heavy as hell and I couldn't get up on the fourth.
Standing row:
60, 70, 80, 90, 100, 110 kg. PR? I think so :P It's the highest recorded one I know of anyway. It felt like I could do more, though.
A nice workout all-in-all. I could have performed better, which is sad.
Oh btw, recording your workout is awesome. I'll post the vid for the burpee-pullup later. (I have to shrink it from 1.3gb). But on the powercleans I noticed a few things about my technique that definetly could be worth improving and probably will extend to my deadlift as well! Awesome.
/S
Martin (one of my trainers at xfit uppsala) told me to do this workout:
First
21+15+9 reps of pullups+burpee's
Then:
3-3-3-1-1-1 powerclean
Then:
Start at 40% OHS 1 RM, increase 5 kg / minute. 5 reps / minute.
I also added:
3-3-3-1-1-1 of standing rows (instead of "death by pull-up").
Results:
Well, I wrote it all down on a paper... that I thought I left at home, but I left it in my jacket and I accidentially picked up a shopping-list for yesterday that I thought I had forgot at home. What a mess.
Anyways, I did
21 - 15 - 11 of Pullup+burpee. Uhm yeah, that's right. Time? Lousy 7 min 4 seconds. I recorded a vid and noticed that I rested WAY too long. I probably could have done it in 6 - 6:30 if I just would have cut down on the resting. I'm not sure why I did it. I wasn't fully warmed up when I began, maybe that explains it.
Powercleans:
x3 - 60
x3 - 70
x3 - 80
x1 - 90
x1 - 95 (PR)
x1 - 97.5 (PR)
I probably should have tried for 100. I didn't. I'm stupid.
OHS:
35, 40, 45, 50, 55, 60, 65, 70 (fail after 3).
That was rough. The 70's were heavy as hell and I couldn't get up on the fourth.
Standing row:
60, 70, 80, 90, 100, 110 kg. PR? I think so :P It's the highest recorded one I know of anyway. It felt like I could do more, though.
A nice workout all-in-all. I could have performed better, which is sad.
Oh btw, recording your workout is awesome. I'll post the vid for the burpee-pullup later. (I have to shrink it from 1.3gb). But on the powercleans I noticed a few things about my technique that definetly could be worth improving and probably will extend to my deadlift as well! Awesome.
/S
Tuesday, 13 October 2009
Clean and Jerks, etc
Sup. So here we go:
25 clean and jerks at 150 lbs (68.18 KG)
*I was having problems front squatting with this as a part of the clean and jerk, so it was a strict clean and jerk without a deep squat, but just a small catch squat*
Time: 17:01
183 BPM heart rate avg
Cool down:
3 Rounds:
10 pullups
5 knee to elbows
10 dips
10 OHS @ 45 lbs (22 kg), I couldnt do behind the back pullups, need more shoulder flexibility I think
Time: 11:09
181 BPM heart rate average
25 clean and jerks at 150 lbs (68.18 KG)
*I was having problems front squatting with this as a part of the clean and jerk, so it was a strict clean and jerk without a deep squat, but just a small catch squat*
Time: 17:01
183 BPM heart rate avg
Cool down:
3 Rounds:
10 pullups
5 knee to elbows
10 dips
10 OHS @ 45 lbs (22 kg), I couldnt do behind the back pullups, need more shoulder flexibility I think
Time: 11:09
181 BPM heart rate average
Friday, 9 October 2009
Man makers gave me the looks.
So,
Today I started out with OHS. First time I've ever really done heavy OHS. The technique was failing quite hard. After 75 kg I had to drop the weight, and it felt like more technique training was what would get me to use heavier weights, not another try.
I had been planning on doing 30xman makers for time, so I attacked it with all that I could muster. After 12 minutes and 27 seconds on the 20 kg dumbbells I lay sweaty on the floor, chipping for air.
As if that wasn't enough, I continued with:
10x floorwipers (@50kg)
5x pull-ups.
5 rounds. No time-taking, I just wanted to get better on floor wipers and make sure my kipping technique holds out. It went fairly well I think.
That's it for today!
/S
Today I started out with OHS. First time I've ever really done heavy OHS. The technique was failing quite hard. After 75 kg I had to drop the weight, and it felt like more technique training was what would get me to use heavier weights, not another try.
I had been planning on doing 30xman makers for time, so I attacked it with all that I could muster. After 12 minutes and 27 seconds on the 20 kg dumbbells I lay sweaty on the floor, chipping for air.
As if that wasn't enough, I continued with:
10x floorwipers (@50kg)
5x pull-ups.
5 rounds. No time-taking, I just wanted to get better on floor wipers and make sure my kipping technique holds out. It went fairly well I think.
That's it for today!
/S
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