Oww wtf?

Yo. So did the following:

Warmup: 2x jarovek @ 25 lb dumbbells

Then:

Work up heavy DL fast: 3x205 3x295 3x295 3x295
*for some reason my back is really hurting today :(

Then:
work up heavy 2x hang power cleans: 2x135 failx155 2x135 2x135 2x135 2x135

Then:
5 rds 12x powersnatch, 10x burpee, 45 sec rest

result: only did 3 rounds. my back is killing me for some reason, and i think i didn't eat well so my energy is all screwed up.

1:30
2:15
2:20


Yeah don't know what's going on with the back, it feels really tender in the lower area... :(

The uncomfortable zone.

I bet Martin already used this title, but I like it and I'll use it anyway. I claim no originality by using it, though.

I missed out on the morningtraining. I just really had to sleep this night. Last night was a bit short on sleep so I caught it up this time by sleeping over 7 hours.

Workout:
Warmup (Thank you Javorek!) x 3. (Hell yeah!)

Then:
Work up to heavy DL fast (5-6 minutes).
Work up to heavy 2x hang-powerclean (5-6 minutes).

Then:
5 rounds of:
12x powersnatch @ 40 kg.
10x burpee's.
45 seconds rest.

Each round time is results.

Results:
Deadlift: 160 kg. Not overly satisfied with this result. I hit 150 without switching grip. Then did one more lift with my left hand supinated. The deadlift felt ok I guess. Didn't feel my back much... maybe a little. I think I should probably do a couple of workouts with some 120-140 kg DL's.

Powerclean: 85 kg. Failed attempt at 90 kg. I'm trying out the correct technique with how I hold the bar during the powerclean. It's difficult but I assume it's good in the long run.

Rounds (not including resting times):
1:26 (unbroken, unbroken)
1:59 (6/6, 8/2)
2:21 (4/4/4, sort of unbroken... I broke down on the floor all the time but never stopped).
2:28 (3/3/3/3, definetly NOT in my comfortable zone. I had people commenting this round at the gym)
1:59 (6/3/3, unbroken-ish).

I definetly broke a record in getting into uncomfortable mode. The last round was pain pain pain pain pain. I'll bring my camera the next time and photograph my eyes that were all blood-bursting from all the sweat that had been annoying my eyes. As I entered the second round I thought that this workout was from hell and that I deserved to burn in it. I kept telling myself that this is where I want to be. This is what I want to do - and it helped. I still have more to give, more to push - but it's getting better than ever before. Every workout I succeed in pushing myself harder and harder. I know I can do that workout with all the rounds below 2:00, maybe by pacing it a little bit and by using more PANNBEN.

Great workout. Definetly one that felt like it will bring me one step further towards being athletic and crossfit :)

/Simon

Yo where the white women at!? AND Ladder of hell....

Hey all of you people who read this (like 5-6 now, not bad! maybe more!). As you know, my name is Aaron, and I've come to steal all your white women (I hear you have lots of fine blondes in Sverige!).

No really, down to business now. I have the pleasure, and misfortune, of reporting the results today (and every day) of myself, and any cohorts who manage to join me. It looks like it's going to be Kristen jumping on the bandwagon for a while (what a nice Scandinavian name!).

Kristin's results today:

Workout 1: She did a bunch of stuff for biceps and shoulders in the morning. I don't have those details.

Workout 2: (Brace yourself, this is one high performing woman)

Jarovek Complex warmup 45 lb (20.5kg) barbell

Powerclean work:
4x 45 lb (20.5kg)
4x 65 lb (29.5kg)
4x 75 lb (34.1kg)
4x 75 lb (34.1kg)
4x 80 lb (36.36kg)

Ladder from Hell:
25 pullup (yes, real ones)
50 pushups
75 x 35 lb (16kg) kettlebell swings
100 squats
125 situps

TIME: 15:50 - Yeah, sick! Good job!



Aaron's results:

Jarovek Complex

Powerclean work:
3x 95 lb (43kg)
3x 135 (61kg)
3x 155 (70.5kg)
3x 155 (70.5kg)

**my shoulders started to get a bit sore, and my elbow is too, not sure why. shoulders from yesterday and today probably.

Ladder from hell (different order, because we only have 1 pullup bar):
75 x 50 lb (22.7kg) kettlebell swing
100 squat
125 situp
25 pullup (these really sucked today :( )
50 pushup

TIME: 16:08

Overall pretty happy with the effort and work today for myself. It helps to have someone hardcore in the gym doing the same workout. Mad props to Kristen for being hardcore :)


PS: Hey Simon, can you update my widget with the PRs from powercleans yesterday and bodyweight fran and ladder of hell? Thanks!!

Powercleans and the ladder of hell.

Today we started with the powerclean. A move I've done a lot before and still I learned new things! Martin discussed the 2-pull or 2-stage powerclean and I can honestly say that I've been missing that part out a lot. I've been doing the accelerated pull from the bottom, which is wrong. I'm going to practice this a lot this weekend. I'll even try to throw it in before training on thursday if I can get there early (and if the gym is open). Since I also recorded myself powercleaning this sunday, I have a lot of things to go through and a lot of things to think about regarding my powerclean. I feel like I have a long way to go there and I feel like 100 kg's powerclean is an easy obstacle to pass at my next 1RM attempt.

Today's workout was something I named "Ladder of hell" after my breakfast.

Workout:
25x Pull-up
50x Push-up
75x 24 kg swings
100x squat
125x sit-ups.

Wow. Just WOW. I had my stomache cramping so many times at the sit-ups. The swings were brutal, my back and my shoulders were screaming so hard from yesterday's painful experience of 3x maxrep high-pulls on the 24 kg kb. The squats were a lot harder than normal - probably because of some soreness from yesterday 3RM squats.

My time? 18:09 or something, which isn't terrible. I can do a lot better. I could probably cut it down by 3+ minutes in the swings and the squats. Hopefully I'll get stronger in my stomache so I can muster the 125 situps in a better pace.

Tomorrow is rest-day, which I don't want to do. Oh well, you've got to rest! So I'll rest!

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

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