100!

100'th post.

Workout:
5 RM Squat

For time:
A1: 25/20/15/10/5 pushups
A2: 30 walking lunges
(Do 25 pushups, then 30 walking lunges, then 20 pushups, then 30 walking lunges... etc.)

Results:
130 kgx5 Squat
5:00 on the metcon.

The 130 kg squats felt heavy. I've done 5x5x130kg as PR on work-sets so I was hoping that 130 wouldn't be this heavy. I've got to get on the squat-schedule and do 1 heavy squat / week. The metcon was nice though. Would have been hard to push myself harder than that.

Late christmas workout.

My xmas workout was supposed to be a 9 minute AMRAP with
12x unbroken burpee's
24x unbroken squats.

But I didn't want to hassle my neighbours this late at evening, so instead I did another workout that I read about on crossfituppsala.com. The workout is from crossfit nordic:

For time:
20 pushups
30 situps
60 squats
20 pushups
60 squats
30 situps
20 pushups.

Time: 6.20. I did the situps un-anchored. I wished that I had done them anchored, that would have given me like 30 seconds or probably even more.

Now I'm going to do my first yoga-workout.

/Simon

Kickup, push and use those legs!

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

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

Day 2: The mental blockade

I was planning on resting today, but Martin said I should train... so I did!

Today, was 'Barbara'. She's a nightmare.

20x Pullups
30x Pushups
40x Situps
50x Squats
... 5 rounds!

Results:
Round 1: Below 4 minutes (3:53 or something). Pullups 10+5+5, the rest pretty unbroken.
Round 2: Just above 6 minutes. Pullups 5/5/5/5, pushups were harder this round.. broke into several sets. I started feeling my lower legs on the end of round two, which caused me to give up a little on round 3:
Round 3: Just above 8 minutes. Broke everything into smaller parts, my lower legs started cramping. I was whining a lot too. I smashed my shin into the pull-up bar this round, causing me to bleed a little.
Round 4: Cut down push-ups to do them on the knee's. Cut down my squats to 25 instead of 50. Still just above 8 minutes.
Round 5: Pull-ups done with rubberband, push-ups done on knee's but mentally I came back here and pushed through on 6 minutes. Did the situps/squats unbroken and just ignored the lower legs even though they cramped a bit. I was probably dehydrated which could have caused the cramps so much.

Generally I'm terribly unsatisfied with my results. I should be able to push through this one with all rounds below 6 minutes, but somehow I just couldn't put my mind to it during round 3 and 4. I wanted to give up and it all felt like it sucked ass. I did get back on the 5th round, starting to think about "This is where I want to be, this is what I want to do". I need to get back to my mental level from before my sickness... also I need to get back to my physical level from before my sickness :) I should be back in my old shoes within a week or so.

/Simon out.

Fast and high effort today

I must have caught your cold, Simon. I also have a sore throat and a bit clogged up. Also very sore from the Manmakers on Saturday :(.

First:

3RM Squats:
K: 95x6 115x6 115x6 125x6 (She has a hockey game tonight, so couldn't do the 3RM)
A: 185x4 225x3 255x3 255x3 (102.27kg)

*my legs were a bit wobbly. this is because of my hip I think. It's still a bit sore from pulling it on lunges last week....

Second: Metcon!

30 burpees (slightly broken at end)
10 pullups (4 second rest at 5)
50 wall ball shots at 10 lb (4.54kg) nothing heavier in the gym :(, so upped the # reps
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)

Time: 7:11 AP
Time: 7:23 KH - mostly unbroken imo


Wheee fun workout! Gave it tons of gas :) going to be early tonight <3

Faster, harder, unbroken!

Even though my throat hurt a little bit and I still have some sniffles, I decided to go to the workout today.

Martin's time to put us through some new, fun, experiences.

First:
Work up Squat 3RM.

Result:
I came up to 130 kg today. Still unsatisfied with my squats. Maybe I should have gone for 140 instead of 120 -> 130. Next time I'll 3RM 140+. 130 wasn't "easy", but I felt like I could have pushed another 10 kg's without any problem.

Workout:

30 burpee's (unbroken)
10 pullups (unbroken)
30 wallballs, 8 kg (unbroken)
20 pushups (unbroken)
30 situps (unbroken)
30 lunges (unbroken)

Time: 6:36.

I rested a little bit too much between the sets. I could easily have cut 10 seconds between the burpee's/pullups, probably equally much between pullups/wallballs. The rest between wallballs and pushups was definetly needed, none of the rest was. I can push that time down below 6 minutes, next time!

It was a fun workout, I really enjoyed pushing myself a little harder on burpee's/wallballs/pushups than I normally do. I still feel like I have a lot more to push, which is a great feeling.

I ordered a 30 kg vest yesterday for working out. Think I'm going to buy a kettlebell as soon as possible as well. (I'm talking a lot about this but nothing gets done). More stuff for my home training! I need to get prepared until the summer, I must fix all the things I can possibly need before that. I need a couple of kettlebells, some rings, barbell+weights, pullup-possibility and some rings... The vest is a good start!

/Simon

KettleBell, Push, Pull, Squat - and recruit people to workout with you!

Steph and I hit the gym eager for tonight's workout. Kristin was there as well and just getting started in her workout. Always up for a challenge, she agreed to do this workout with us. She's a bit of a freak, but in a good way, and performed quite well:

2 Rounds:
60 sec KB swing
90 sec rest
60 sec Pushup
90 sec rest
60 sec Pullups
90 sec rest
60 sec Air Squats
90 sec rest

(perform until failure, then perform at start of rest until failure)

Popedog:
50 lb (22.72KG) kettlebell swings

Round 1: (round 2)
KB: 37/11 (25/8), Pushups: 40/9 (27/11), Pullups: 11/7 (7/5), Squats: 30/20(28/13)

Steph:
12 lb (5.45 KG) kettlebell swings (she went uber light weight to get better at form etc.)

Round 1: (round 2)
KB: 29/20 (26/21), Pushups: 8/5 (9/7), Pullups (120 lb assist): 10/5 (9/5), Squats: 38/25 (34/17)


Kristin:
I think it was 35 lb kettlebell (16 KG) but might have been more?

Round 1: (round 2)
KB: 25/12 (20/12), Pushups: 25/13 (23/12), Pullups: 11/7 (12/5), Squats: 30/12 (34/17)

***I was impressed with the athletes today, very hard work throughout!


Then: 3 Sets of 3 press, 3 pushpress 3 jerks

Aaron:
125 lb: 2/2/1 (56.8KG)
105 lb: 3/3/2 (47.7KG)
105 lb: 3/2/2 (47.7KG)

Steph:
25 lb: 3/3/3
30lb: 3/3/3
30lb: 3/3/3

Kristin:
75 lb: 3/3/3 (34.09KG)
75 lb: 3/3/3 (34.09KG)
75 lb: 3/3/3 (34.09KG)

Swing, push, pull, squat!

So today it was Martin's turn to put us through some rough pain. First we warmed up by doing some ring-workout. Worked on progress on stable position and L-position. It's a lot rougher than you first would think.

Workout:
1 minute max reps of KB swing (24 kg, high-swings)
90 seconds rest
1 minute max reps of pushups
90 seconds rest
1 minute max reps of pull-ups
90 seconds rest
1 minute max reps of squats
90 seconds rest
2 rounds.
The idea was to do as many as possible without stopping to rest. Remember that number and then try to do as many more as you could during the rest.

Results (I'm not 100% sure on all of these).
29 swings, 40 pushups (PR!) +1, 12 pull-ups +7, 45 squats - not sure how many extra.
Round 2: 30 swings, 20 pushups + 5, 7 pullups +5, 55 squats!

Rough painful experience. I really like to note how much I dislike their pull-up bar. I'm getting better at using it though, 12 in a row is the best I've done at their place. Hopefully I'll be able to do up towards 30 there soon!

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...