10-20-30!

WO:

10x KB Snatch (5 each hand)
20x KB Push-press (10 each hand)
30x Squat

3 rounds for time.

Result:
24kg kb.
Times (splits)
1:38 (1:38 delta)
3:29 (1:51 delta)
5:45 (2:16 delta)
8:19 (2:26 delta)
11:08 (2:59 delta) (end time)

First and second rounds went unbroken, unrested at top speed. The third round was a little bit more difficult, breathing was very heavy and my shoulders and lower back/hips started to complain. During the squats of the fourth round I was definetly into the "not fucking comfortable zone". Having to force away silly thoughts of taking a pause or drinking water, the fifth round broke me. After five snatches I had to run to the bathroom because I thought my dinner was about to give way. Luckily I stabilized after a little while at the bathroom, giving me enough rest to finish the last round in a really bad time. I was aiming for less than 10 minutes. Perhaps next time.

I might be doing yoga tonight or wait until tuesday, not sure yet.

I'm slacking, 2/3 workout days so far this year.

/Simon

PR comes and it droppa de bombs!

Today was another awesome day at the crossfit gym! Today we started out with some ring-dips with slowly going down and trying to explode to get to the top position. I'm not really strong enough to get those explosive... yet!

Workout:
3 rounds of:
20 high-swings (24 kg kb)
20 frontsquats (24 kg kb)
20 burpee's

Old result 12:53 (I think, not 100% sure on exact time).
Results: 11:19 (PR!)... I'm not exactly 100% sure about this time either, they could be a few seconds off. I'm certain that I improved by more than one and a half minute. That means that I've improved like 12-13% in the last 2 months. It felt good, I pushed myself hard and even though I really needed to go to the bathroom I could get it all through. A few seconds extra rest here to focus on clearing the other "needs" but I don't think my results would have been noticably different if I have had no worries to think about.

We rounded off with 3x maxrep strict pullups.
Results: 11 - 7 - 5. Not completely satisfied with these results. I should probably be able to pull 15 as a top-rep on these. Going to add some extra strict pull-ups during next week to compensate for those.

/Simon

Upper body workout

Another day, another workout. As it should be.

Workout:
Work up heavy TGU on both hands.
Rest 3 min.
3 x AMRAP dips (until failure), rest 3 minutes between sets.
3 x 15 pull-ups (unbroken), rest as needed between.

For time:
15 - 12 - 9 of
Burpee's, knee's to elbows.

Results:
32.5 kg right hand TGU, 32.5 failure 2x on left hand. It is very obvious that my technique is different between my hands. 32.5 kg wasn't really that rough on my right while nearly impossible on my left.
Dips: 24, 19, 15.
Pullups: Unbroken, unbroken, 5+2+quit. I had wounds in my hands from previous blisters and going into set three, the wounds couldn't hold it anymore and started bleeding. I tried going for the third set, but after 5 repetitions it was hurting too much to continue so I gave it another attempt but that didn't work. Then I quit.

Metcon:
5 minutes 43 seconds.

The time was so-so. My burpee's were killing me due to the previous tasks. The KTE was really rough too since my grip was dead and my back was also tired. I could probably do this in below 5 minutes without blinking if I had started with it ;) I never rested though, I did it all in one rush and going into the 9'ers my pulse was topping up at max. I didn't have much issues with the pannben, it was mostly physical this time. That feels great.

Simon out!

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.

Oh what a feelin' - when you're dancin' on the ceilin'

Did Simon's last workout. Shout out - I <3 ya babe (Simon). Simon says workout. Popedog works out. Sheesh, still on the workout high from the metcon!

3RM Press / Push-press / Push-jerk

Press:
95x3 (44kg)
115x3 (52kg)
135x3 (61.4kg)
135x3 (61.4kg)
135x.5 (61.4kg)
135x3 (61.4kg)

Push-Press:
135x3 (61.4kg)
155x3 (70.5kg)
155x3 (70.5kg)
155x3 (70.5kg)

Push-Jerk (hey stop pushing me):
155x3 (70.5kg)
175x3 (PR!!!!! exceeds my 1 RM) (79.5kg)
175x1 (79.5kg)
175x1 :( (79.5kg)

***At this point my forearms are killing me, yikes.

Metcon:
3x room length (15M) walking lunge
30 pullups
2x room length walking lunge 2x50 lb (22.7kg)
20 pullups
room length walking lunge 35 lbs (16kg) overhead
10 pullups

Result: 8:32

** my last 7 pullups or so were jumping pullups trying to let the bodyweight down slow with deconcentric contractions, as I was no longer able to pull up....

**very happy with should press results, but I really need to get better at pull ups....


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Back to reality

So after a weekend of chips, beer, whiskey and other horrible things... I only have one evening left of that kind of behavior.

Anyways, training is back into its regular schedule.

We started out today with:

3RM press / push-press / push-jerk.

I went directly for the push-press and skipped the ordinary press. Unfortunately, because of time, I didn't really have the time to maximize all of them. Results were 70 kg on the push-press and 90 kg on the push-jerk. I think I can probably go up 5-10 kg's on the push-jerk, and more on the push-press. Oh well, it felt good anyway - haven't done any heavy push-press / jerk recently.

The metcon part:
I'm not sure how long our room is, but my guess is roughly 10-15 meters.

3 x room length walking lunge.
30 pullups
2 x room length walking lunge holding 2x24 kg kettlebell's
20 pullups
room length walking lunge holding 15 kg overhead weight
10 pullups

Time: 6:38 (I think, somewhere around that anyway).

This workout was awesome. I really needed some pullup-training and I even did 10 before starting. I feel the pull-ups getting better and better, and I'm hoping that I can do 21 in a row soon to be able to improve the time on fran. Speaking of that, I'm hoping to do fran this week (maybe wednesday) as an extra-training. I feel like I can get a lot better than my previous time.

Oh well, back to work / life etc. Tonight I'm going to watch "Every second counts" with Martin. I'm really looking forward to that!

/S

Intervals and Metcon

Hey ho, I was planning on doing a workout yesterday. That is, until I woke up yesterday morning. My body was hurting so bad from saturday's workout that I could barely walk. My shoulders, my legs, my back, everything was aching.

After one day's rest there was time for another hour at Crossfit Uppsala.

Martin started the day with forcing us to:

Maxrep squats
20 seconds work (100%), 10 seconds rest.
8 rounds. Lowest round counts.

I hit 18 as my lowest round. I felt quite good thinking of that I still had some aching in my legs from the total of 240 squats I did saturday. I started out at 20 squats first round, went up to 21 second round, held out at 20 a few and then dropped to 19-19-18 the last 3 rounds.

As if that wasn't enough, he put us through a metcon as well:

7 rounds of
7 jumping pull-ups
7 burpee's.

I hate burpee's. They own me, hard. Even though they do, it went a lot better than I thought it would. I finished the metcon on 6 minutes 7 seconds. Not too bad, an average of 3.75 seconds / repetition. Pushing below 6 minutes will probably be possible next time I do something similar.

/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.