Uncomfortable zone, suffering, pain... and all of that.

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.

First, and foremost

So this is my first post.

I should probably introduce myself. I'm a 27 year old guy from Sweden, who loves to work out.

My training is heavily motivated by Crossfit, Gym Jones, Mark Rippetoe & Ron Kilgore. I vary my trainings from the Gym Jones high volume version, all the way through crossfit to regular gym-workouts.

To start out the blog, I will report yesterday's work-out:

The 300:

25 pullups

50 deadlifts @ 60 kg

50 pushups

50 boxjumps @ 24 inch

50 floor vipers @ 60 kg

50 clean & press @ 16 kg

25 pullups

For time

I have done this workout a couple of times before, my best time ever is 19:54. This time I went to a new gym that I have never been to before. Their pullup-bar was totally polished and too close to the wall. That way I couldn't kip my pullups well enough, and my grip was failing all the time. After doing the first set straight, I did the deadlifts who went fairly good even though the knurls of the bar were thicker than anything I've ever seen before. The diameter of the weights were also less than what international standards are, causing the deadlifts to be a little bit rougher than what I'm used to. The last 25 pullups were jumping pull-ups just in order to be able to complete them (due to the damn bar).

I'm not sure if I'm doing my floor-vipers correct either. I did 25 of the ones I've always done (which is pull the legs to the bar and then drop them down). And 25 of the new ones I'm taught, which is pull the legs to the bar, drop them left, up, drop them right, up, and that's one.

Time? 21 minutes. They didn't have any second-meter on their clock at the gym, but it turned to 21 minutes just after I completed.