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

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

This is getting sad...

I forgot to post yesterday as well sigh.

Start:
Crossfit warmup

Then:
Partner-workout
work 30 second, swap, repeat.
8 rounds of (four each) pullups
8 rounds of (four each) pushups
8 rounds of (four each) situps
8 rounds of (four each) squats

Result: 531 ( Simon: 273, Herman: 257 ).

I loved the workout. It was tons of fun. 18 pullups in the first run felt good. I think I managed to put up roughly 60 pullups in total. It was tough! And today I can feel my muscles aching a bit here and a bit there which is a good feeling.

I haven't worked out anything today, saving it either for training tonight (if I have the time) or taking a rest-day (tuesday was a semi-rest day).

One of those time when you think it will be easy...

I skipped going to the gym today since I felt lazy and had my delivery arriving late. That's right, I got my 30 kg vest today. What a beast it is... I carried the package up the stairs and I thought there had to be extra weights in there or something because it sure as hell felt heavier than a barbell with 10 kg's on it...

My plan was to do some home-excersizes with it to see how it worked out etc. First some views about the vest:
It`s a beast. 30x 1 kg sandbag weights in it doesn`t make it small. The strapping that holds it together between the back and the front is really crappy. It's some cardboard where the seem actually broke during my first excersize (yeah, shit). I don't mind it much tho, the strapping didn't fit well so I'd have to re-do it anyway. Plus I have to add an extra strap higher up just a little bit below the armpits because otherwise I can't do push-ups with it. Sit-ups is out of the question unless you just empty the back on it. There are 15 slots in the front and 15 slots in the back.

If you want a vest for metcons, this is not the one for you. 30 kg's is WAY too much for metcons anyway, trust me. You might want to use this one for short sprints if you fix the straps. Pullups, squats, etc. Just simply walking around with it is heavy.

So, to the workout:
Warmup: Getting the vest on. Getting the vest off. HSPU's. Getting the vest back on.

5 rounds of:
20 squats
10 lunges (5 with each leg)
3 modified pull-ups
10 good-mornings (releasing the straps so the front of the vesthangs down when you bend forward).
Remove vest
10x spartan push-ups (one hand near your shoulder, the other near your hip. Explode upwards, switch in mid-air so that the hand near the hip moves up to the shoulder and the one at the shoulder moves down to the hip.)

Results:
5 HSPU (PR)

All squats unbroken.
All lunges unbroken.
4 rounds of pull-ups, fifth round was 1 success 2 fails.
All good-mornings unbroken.
2 rounds of spartan push-ups unbroken, then 2 and stopped doing them.

The spartan push-ups were a lot harder than I thought... the biggest issue was that going into round 3 my shoulders were getting weary from the vest. Going in to round 4 I had so little energy that I was shaking in every excersize I did and I were sweating like a beast. Removing the vest feels like doing a hang-powerclean where the weight lands on your one shoulder. I also tried to work some technique on split-jerks and push-jerks which the vest is actually really well suited for... I also tried doing prison lunges or jumping lunges and had to break after doing 6 of them.

Now how much will I use this vest? Probably not enough for it to be worth the 1000 SEK I invested in it. I need to buy a real pull-up bar so I can do real pull-ups in my house, in which it might come handy for. It was really good for the squats... maybe 100 total squats was overdoing it a little bit, but they all felt pretty good. I`m looking into finding more uses for this vest, but I'm quite sure it's never going to leave the house unless I leave the weights here.

HSPU PU SU SQUAT - Wheee

Good workout today by our athletes!


AARON:

Workout:

maxrep HSPU (modified)
50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.
maxrep HSPU


Results:
HSPU: 26 modified
Pushups: 2:07
Situps: 2:37
Squats: 2:27
HSPU: 25 modified

25 Strict form pullups 5x5x5x3x2x3x2
3x1 weighted pullups 50 lbs (22.7kg)

STEPH:

Workout:

maxrep HSPU (modified)

50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.

maxrep HSPU (modified)

Results:
HSPU: 4 modified
Pushups: 4:53
Situps: 5:16
Squats: 4:16
HSPU: 2 modified

KRISTEN:

Workout:

maxrep HSPU (modified)

50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.

maxrep HSPU (modified)


Results:
HSPU: 29 (modified)
Pushups: 2:01
Situps: 2:24
Squats: 2:27
HSPU: 26 (modified)

25 Strict form pullups 5x5x5x5x5

Training @ home!

Hey!

So I weren't going to the gym today. I promised a couple of people that, so I just trained at home instead. I felt much better today than earlier, so I thought it'd be ok!

Warmup: burpee's, some tumbling around generally. Bit of handstanding.

Workout:

maxrep HSPU

50 pushups for time. 1 minute rest.
75 situps for time. 1 minute rest.
100 squats for time. 1 minute rest.

maxrep HSPU

Dead-hang pull-ups (sorta).

Results:
HSPU: 4 (PR)
Pushups: 2:21
Situps: 4:03
Squats: 2:28
HSPU: 1 :(

Dead-hang-pull-ups-ish: 25 (didn't measure time). They were done in my closet, area/room was restricted heh :P

I became sweaty, for sure!

It felt good just simply working out to keep form etc.

Tabata and New Deadlift PR

Yo time to get down to business:

Warmup: Jarovek Complex

Workout:

Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:

Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14

Total Reps: 302

Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14

Total Reps: 350 (Just wow)



Deadlift work:

Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg

Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg


I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...





And here's Kristen's..

Sorry that I couldn't get the video to rotate :(

Tabata yeah!

So I had to get some encouragement to take on Simon's workout today. I wore the shirt, and I only break this one out for 110% efforts and balls to the wall type stuff. So far it has worked! So here's looking at you kids!

Warmup: Jarovek Barbell

Workout: Tabata Something Else

Each round 20 seconds max work, 10 seconds res, no extra rest anywhere:
8 rds pullups
8 rds pushups
8 rds situps
8 rds squats

****caveat, I assumed that these were to be cycled through, and not 8 rds in a row of each exercise****

Pullups: 10/7/6/6/5/6/7/7 *not sure how I got back up to seven
Pushups: 24/17/15/14/12/12/11/13
Situps: 16/13/15/14/14/14/12/13
Squats: 18/18/19/18/17/19/19/19

Result: 430 reps

I was sucking air hard pretty much the whole time, but for some reason my energy sustained even on the last round . My chest was starting to burn pretty bad, and my sustained heartrate over the 16 min was avg 187

Post Workout: Did some work for form on power cleans:

Frankenstein 45 lb 6 reps
Scarecrow 45 lb 6 reps
Whip Unders 45 lb 6 reps
Tall Muscle Cleans (no dipping) 45 lb 6 reps
Scarecrow Dive Under 45 lb 6 reps
Violent Shrug Dive Under 45 lb 6 reps
Full power Clean 45 lb 6 reps

I just kept it light, I'm a bit wore out.

"Tabata Something Else"

This workout was quite something else. We started out with some ring-dip training. After we got what was comming for us.

Workout:
Each round is 20 seconds of maximum work, then 10 seconds resting. No extra rest anywhere.
8 rounds pullups.
8 rounds pushups.
8 rounds situps.
8 rounds squats.

Total all reps for all rounds to a number. That's your result.

Result: 51 + 59 + 69 + 111 = 290 reps.

Wow. Just wow. That workout was really fun / really rough. Hopefully I'll get good enough in my hands to increase the pullups to maybe avg 8-9 / round. My last few rounds were at 4-5 there which was quite heavy. The pushups were that bad as well, 6-4-5 on the last 3 rounds.

/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!

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!

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