Survival of the crossfittest

[Tuomas Tiihonen]

18/11/09 Wed

a.m.

10 rounds

25 x 16kg one arm kb swing(head height)
10 burpees(oh clap and feet of the ground)

Alternated between left and right hand. Medium pace. I quess it was somewhere between 18-19 minutes.

p.m.

1 mile run to the gym

8-6-4-2 reps of

Power clean 85kg

Shoulder press 60kg

Front squat 90kg

1 min rest between all the sets(including weight change) and bar on the floor so you have to power clean it of the floor on sp and fs. I like this excercise a lot. It's short and intense. You can alternate it with snatches, push presses, jerks, back squats and whatnot. Choose the weight so that you can do all the sets with it and with 1 min rest.

10 min chilling...

Planned to do Fran with 16 kg kb's but had no heart to go max after the main workout so I did it with rest in between sets. It was about 4 min.

10-8-6-4-2(both hands, no rest) of 12,5kg dumbell bicep curls on Scott bench

Shrugs
3 x 8 x 90kg

Walk home...

[Tuomas Tiihonen]

19/11/09 Thu

30 min of

10 x core(sit-ups, crunches, tgu sit up, power wheel, step ups, side crunches, kb russian twist, hoover, whatnot...)
10 x push ups(different widths)
10 x squats(changed to 20 reps after 10 min)

I dont know how many rounds I did. Couple of seconds of rest here and there.

[Tuomas Tiihonen]

20/11/09 Fri at work

10 rounds of 30 secs on 10 off

Jumping pull ups about 25 cm jump
Sledge hammering a truck tire
Some ab/core
Stair run/lunge
Kb swing/snatch 16 kg

After five rounds a couple of minutes of rest and then another five rounds. Did this with couple of work buddies and it was not very tough but broke a good sweat.

Some chilling...

I actually thought I was going to do DT. After the first round I decided not to and realized that I'm pathetic weakling Hope this was just a bad day. I mean I could do it but my time would sink somewhere near 20 min I quess. the biggest problem was my grip with hpc's. I did two rounds more with 60 kg and some overhead anyhow's. Maby I should do a scaled version with 60 kg or with 9-6-3 reps.