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Old 11-25-2013, 11:32 AM   #1
Klæmint Vagadal
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Location: Århus  Denmark
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Viking powerlifter and toes through bars

Greetings, fellow Crossfitters. Given my bombastic title, an introduction would be in order. I'm come from a far and isolated place called the Faroe Islands, currently living in Denmark.

A few years ago, powerlifting was my main passion, but because of school and poor multitasking skills I decided to put down the chalk. Though my careerer was short, I managed to get some decent lifts under my belt. My best squat was a triple with 440 lb (200 kg), 286 lb (130 kg) bench press and a 528 lb (240 kg) deadlift, with a bodyweight of 185-190 pounds.

Now, many years later, I've decided to chalk up again, but this time as a crossfitter. I hope to tap into some of the strength I had back in the day, and, cursed my vanity, I am hell bent on not exceeding a bw of 175 pounds (80 kg).
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Old 11-30-2013, 12:47 PM   #2
Klæmint Vagadal
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Re: Viking powerlifter and toes through bars

30. Movember 2013 At sea, not the best weather to squat in, but what the heck, a guys gotta eat

5/3/1 Squat

1x8 @ 42,5 kg
1x5 @ 72,5
1x3 @ 85
1x3 @ 85
1x3 @ 85
1x3 @ 97,5
1x3 @ 97,5
1x3 @ 97,5
1x12 @ 110 Felt liiiight! Could go all day

Due to the iffy weather conditions, I had to squat down on the bench, which prevents me from hitting parallel, albeit by only an inch or so. So I scaled it with a pause at the bottom.

5/3/1 CG Bench

1x8 @ 42,5 kg
1x3 @ 62,5
1x3 @ 62,5
1x3 @ 62,5
1x3 @ 72,5
1x3 @ 72,5
1x3 @ 72,5
1x8 @ 80

Good round.

Power Cleans On the second minute (10 minutes total)

1x6 @ 62,5 kg
1x5 @ 72,5
1x5 @ 72,5
1x5 @ 72,5
1x5 @ 72,5
1x5 @ 72,5

I'm still struggling somewhat with the technique Last two sets were regular muscle cleans..

"Seated" Military Press Not enough hight to do it standing

1x6 @ 42,5 kg
1x8 @ 52,5
1x8 @ 52,5
1x8 @ 52,5
1x8 @ 52,5

Also on the second minute. Maybe too rough with the short brakes, since it takes about 30-50 seconds the do the set, then rest 1 min 10 sec. And it's strength I want, so maybe a bit longer pauses next time, and fewer reps.

Weighted Pull Up On the minute

1x4 @ BW (77'ish) + 7,5 kg
1x4 @ BW + 7,5
1x4 @ BW + 7,5
1x4 @ BW + 7,5
1x4 @ BW + 7,5
1x4 @ BW + 7,5
1x4 @ BW + 7,5
1x4 @ BW + 7,5

Felt great!

Row 5k - 20:58 - Nice and steady. Guess its an ok time, considering the work prior.

Rest 5-10 minutes

MetCon BW Fran

21-15-9 reps of
Pull Ups
Burpees

Time 4:12 - First try. Again, not optimal weather conditions, so I was kinda bouncing around on the deck

Aside from the slight headache at the beginning at the workout, it was a superb day
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