Two days!

I forgot to post yesterday, so here it all comes:

(yesterday)
Warmup

Workout: Tabata intervals: 8x squats, 8x pushups, 8x situps. Technique training.

No results (was buzy helping other people with their workout so couldn't keep track).

I could have pushed myself much much harder, but was trying to "instruct" people a little bit and push them while we were doing it. I'll take this one as a rest day.


Today:
Warmup

Workout:
Workup heavy 3RM press (barbell).

Metcon:
10x KB Push-press (10 on each arm)
10x knee's to elbows
3 rounds.

Results:
Press: 70 kg went up 2x3 times. I felt powerful and the 70 kg's weren't heavy at all. I felt like 72.5 wouldn't be difficult on 3x, 75kg would probably have gone up without too much worries (but just once). Wanted to try but I screwed up and forgot to put on extra weights, sigh.

Metcon:
I think I did it in 3:41? 4:41? Not sure heh, can't remember. I did only 8 reps KB though but I did them with 32kg so it felt good. Looking forward to the results from this upper-body training.

Simp

Popedog's beastiary

Simon - you're a freak and I love you - thanks for the hardcore workouts to constantly challenge my body, and today, my mind :).

Warmup: Thanks Mr. Jarovek.

Workout: Thanks Simon :(

3 rounds for time:
40 M Bear Crawl
8/8 1 arm clean & push press

Aaron: 45 lb (20.45kg) 5:47.606
Kristen: 30 lb (13.63kg) 5:20.054


THEN

Workout:
25 burpee
30 x powerclean & jerk
25 burpee

Aaron: 115 lb (52.27kg) - 13:58
Kristen: 75lb (34.09kg) - 11:29

THEN: 1 RM bent over row (barbell)

Kristen:
75x3
115x3
135x3
155xFAIL
145x1
145x1
145x1

Aaron:
115x3
135x3

185x1
185x1
185x1 (Please update my PR for this, I didn't have form on my other PR :( )

Overall the workout was good. my hip was tender to start, and I couldn't jerk to a wide stance due to the tenderness. However, I didn't strain it additionally. It felt great. Wonderful workout. I was seriously breathing so hard and this felt like the hardest workout to date so far.

AP

"To be comfortable with the uncomfortable"

... as OPT said.

Today I learned a lesson. I learned a lot about how I can push myself harder. This is how I learned it:

We started out by playing around a little bit with kettlebells. We had some new faces at the training, which is always great, so we had to go through the basic swing etc a little bit.

Workout:
3 rounds for time of:
40m Bear Crawl
8/8 one hand kettlebell clean & push-press.

Result:
24 kg 5 minutes and 8 seconds, I think. Not sure about the time as always, since I try to remember it by head.

Next!

This time I was going to do one of the Scandinavian Challenge's workout... but slightly modified!

The workout was 50 double unders, 30 clean and jerk (overhead anyhow) @ 60 kg, 50 double unders. Since I can't do double-unders (my lower legs have their fascias pooped up so I can't do that kind of excersizes or I go boom), I did burpee's instead!

Workout:
25 burpee's
30x powerclean & jerk (overhead anyhow) @ 60 kg. No dropping weight from top position - take it down without breaking the floor.
25 burpee's

Result:
Time 13 minutes and 8 seconds if I remember correctly.
Once I had passed through the first burpee's I went directly to the powercleans trying to bring atleast 2/3 out of the way. What I didn't really realize was the amount of lactate acid that had started to build up in my body, together with the lack of O2. The first reps were really rough, and I expected the overhead anyhows to be a total pain in the ass. I kept a pretty low pace, trying to take them in pairs in order to keep the same pace through all the 30's. When I had come to about 25 they were beginning to be easier and easier, so I could push the last 5 in a 3+2 with maybe only 3-4 seconds of rest between them. The final 25 burpee's were hell though.

It was during maybe the last 5-10 overhead anyhow and the burpee's I found myself able to push harder and harder. I felt that my potential was more than I put out. That's bad because it shows that I could have done better, and I could have pushed myself harder. I didn't. Although I did push myself harder during the last burpee's than I normally do during burpee's, I still feel like I have more to give.

The last couple of months of training has really put an edge into my mind to pull out that extra that I haven't done before. I feel a lot stronger, faster and durable than before - and I feel that I can do even better. I'm not sure that I've ever felt this good.


/Simon.

My Neck, my back, my uhhhhh, just like that...

Oh Simon how you work this spry 100 kg body of mine. Today I worked out with Blake and Dan. I was quite impressed by both guys. Blake is Steph's brother. He's really cool and a lot of fun to work out with. This guy is intense, funny, charming, shit, he has it all :) Anyway, enough about that.

Warmup: Jarovek complex

First:
Dumbell press, push press, push jerk.

Dumbell Press
Blake: 65x3 (29.5kg) 70x3 (31.8kg) 75x3 (34.0kg)
Aaron: 50x3 (22.7kg) 50x3 50x3

Dumbell Push Press
Blake: 80x3 (36kg) 80x3 80x3
Aaron: 65x3 (29.5kg) 65x3 65x3

Dumbell Push Jerk
Blake: 80x5 (36kg) 80x5 70x5 (31.8kg)
Aaron: 70x5 (31.8kg) 60x5 (27.3kg) 45x5 (20.5kg)

**my left shoulder started giving out and had to drop weight, I think both days of hard shoulder work in a row got a bit rough**

then:
Virtual Rope Climb, 3 sets of 6 rep pulls

Then, metcon:
3 rounds of
10xpushup+kickup (one pushup, one kickup, repeat 10 times)
10xOH 1h weight, lunge. (5 with left hand / right leg, 5 with right hand / left leg).
20xPull-up.


Blake Result: 6:37 - Total animal, 50 lb (22.7kg) on the lunges

Aaron Result: 9:03 40lb (18.2kg) on lunges **I skipped the last set of lunges because my hip popped pretty hard. Also my last 20 pullups were shit, mainly jump up and slow let downs. From yesterday and today, just so many pullups and was not able to do them well**

How you get eaten up, chewed to pieces and pooped out in 1 hour.

I think Björn hates me, or whomever of him or Martin that wrote the last 2 days of workouts. Today was a new experience, for sure.

First:
Kettlebell (or dumbbell) press, push press, push jerk.

Do 3x3 press, 3x5 push press and 5x5 push jerk. (on each arm)

then:
Rope climb 4.2 meters (use your feet). 3 times.

Then, metcon:

3 rounds of
10xpushup+kickup (one pushup, one kickup, repeat 10 times)
10xOH 1h weight, lunge. (5 with left hand / right leg, 5 with right hand / left leg).
20xPull-up.

Results:
Started the press with 24 kg's. Then did the push-press with 24 kg's. Raised Push-jerks to 32 kg's. Felt like I could do the push-presses with 32 kg, so I did a 5 with each arm, 32 kg's push-press. My shoulders were burning at this point. All the presses were done with a few starters to warm up technique. I don't think I've ever push-pressed 32 kg kettlebells before. I feel like being close on doing presses with them.

The metcon: 9:26 or 9:36 or something. The oh-lunges was done with 24 kg kettlebells and it put strains on my shoulders that were quite the new experience. In the second round I couldn't press and barely push-press the 24 kg to position. I even failed the first attempt on my lunge just because my shoulder couldn't keep up with it. The pullups went a lot better than expected. Now I've done 130 pullups the last 2 days. I would be pretty furious if they didn't improve.

Maybe I should take a rest day tomorrow, or maybe I should just go on like I should. Like the machine I want to be.

/Simon out

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...

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

Rough metcon!

I went to the uppsala crossfit guys today again, this time it was Björn's time to punish us. And punish us he did. The metcon was actually one of the roughest I've ever done, specifically because of yesterday's rough workout.

3 rounds for time of:

20 swings (@24 kg kb)

20 frontsquats (@24 kg kb)

20 burpee's

I finished at something like 12:56. I felt a little bit wasted from yesterday and it felt like my pulse went up a little bit too fast. The swings were rough, the squats were pretty easy but the burpee's were fucking horrible. My lunges burned, my head was spinning and my muscles were screaming.

It. was. awesome.

Simon out.