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-   -   Anders' log (https://board.crossfit.com/showthread.php?t=69677)

Anders Alkaersig 01-24-2012 01:53 PM

Re: Anders' log
 
[B]Tuesday:[/B]
1k swimming in 25mins. :eek:
Afterwards I fooled around with some jumping on the 7m tower. :D

Anders Alkaersig 01-31-2012 03:04 AM

Re: Anders' log
 
[B]Wednesday:[/B]
Deadlift - For 10min EMOTM - 3reps @ 130kg/291lbs
Power cleans - For 10min E2MOTM - 3reps @ 60-70-80-83-85/188lbs
Ring push ups - For 5min EMOTM - 10reps

Metcon:
15 Slam balls @ 50lbs
20meters yoke walk @ 120kg/265lbs
15 Slam balls @ 40lbs
20meters yoke walk @ 120kg/265lbs
15 Slam balls @ 30lbs
20meters yoke walk @ 120kg/265lbs
15 Slam balls @ 20lbs
20meters yoke walk @ 120kg/265lbs
15 Slam balls @ 10lbs
20meters yoke walk @ 120kg/265lbs
Time: 4min 25sec

[B]Tuesday:[/B]Destroyed.

[B]Friday:[/B] Friday Grinder with Kræn
Fight gone bad style (5rounds though)

5x
1min Squat cleans @ 50kg/115lbs
1min push ups - hands released in the bottum
1min slam balls @ 30lbs
1min box jumps - really ****ing high - big box + 3 plates @ 55lbs
1min dumbell push presses @ 2x15kg/33lbs
1min rest

Reps: 537

[B]Saturday:[/B] Rest (needed)

[B]Sunday:[/B] hungover

[B]Monday:[/B]
Front squats - for 10min EMOTM - 1rep @ 97,5kg/215lbs - easy.
Bench press - 10-10-5-5-5-1-1-1 @ 60-70-80-82-83-87-88-90 - easy PR:D

Played around with box jumps (high and weighted) for 25 mins and called it a day.

Anders Alkaersig 02-01-2012 08:03 AM

Re: Anders' log
 
[B]Tuesday:[/B]
Deadlift - EMOTM for 10min - 5 reps @ 125kg/275lbs - tough:eek:
Rope climbs - EMOTM for 10min - 3 climbs - tough:eek:

Metcon:
9-7-5-3-1 reps of
Box jumps - tall box with one ekstra 55lbs plate.
Wallballs
Hang squat cleans @ 43kg/97lbs

Time: 4min 30sec. Didnt feel like doing a metcon, but a friend convinced me to do this small gasser. Wasnt an all out effort, but happy I got i done.

Anders Alkaersig 02-02-2012 04:02 AM

Re: Anders' log
 
[B]Wednesday:[/B]
Some not-all-out strength stuff:
OHS 5-5-5-3-3-1-1 @ 50-55-60-65-70-75-81kg/179lbs - 1kg pr. easy :)
Push jerk - worked up to one rep @ 90kg/198lbs - guess that's a pr :D
Press 10-10-10 @ 40-45-50/110lbs

Metcon:
21-15-9 reps of
Power Clean @ 43kg/96lbs
Burpees
Time: 4min 28sec

5min rest, then:
3 Persons, one 100kg/220lbs Bar, one 40lbs slam ball, one 30lbs slamball.
Whilst holding the bar in the top of a deadlift do 150 slam balls.
Time: ?
First time doing static deadlift holds. Managed to hold on to the bar for 1min 25sec the first time. Satisfied:D
Hard though.

Anders Alkaersig 02-07-2012 03:08 AM

Re: Anders' log
 
[B]Friday:[/B]
Back squats - EMOTM for 10min - 3 reps @ 102kg/225lbs

Metcon:
8min AMRAP:
3 Dead lift @ 110kg/243lbs
6 Box jumps @ normal mens' height
9 Burpees

7 rounds + 3 deads

[B]Saturday:[/B]
Really hungover - accidently shared a couple bottles of red wine and port wine with Kræn Friday night.
We met up to do some training at training at conversasional intensity.

Deadlift - a lot of sets - ending with 1 rep @ 145kg/320lbs and 5 reps @ 130kg/287lbs
Power cleans - a lot of sets - ending with 5 reps @ 85kg/187lbs - PR actually:D
Did 5 strict ring dips between every set of deads and cleans. so, approx 100 ring dips.

[B]Sunday:[/B] Rest - well walked 10k in lovely frozen Copenhagen. Zipping coffee and rum :p

[B]Monday:[/B]
Front squat - EMOTM for 5min - 2 rep @ 90kg/198lbs
immediately afterwards
Back squats - EMOTM for 5min - 5 rep @ 90kg/198lbs - last two sets were grinders. Popped a blood vessel :D

Metcon:
6 x
30 double unders
15 Back extensions
10 squats clean thrusters @ 40kg/88lbs
Time: 8min 1sec

Passed it a tad, wanted everything unbroken - and i did. Satiesfied. Will try it next week and go all out.

Anders Alkaersig 02-07-2012 03:31 PM

Re: Anders' log
 
[B]Tuesday:[/B]
Bench - EMOTM for 5min - 1 rep @ 85kg/188lbs
Then immediately
Bench - EMOTM for 5min - 5 reps @ 70kg/155lbs - harsh

Metcon:
Death by Shoulder to Overhead @ 60kg/132lbs.
Finished round 9 and managed to do 8 reps in round 10.

Then played the fish game on the C2 rower for 15mins. :D

Anders Alkaersig 02-09-2012 02:19 AM

Re: Anders' log
 
[B]Wednesday:[/B]
Really sore. Warmed up extensively and did some not to taxing strength and metcon-work.

Weighted pull ups - worked up to one rep @ 27,5kg/61lbs PR:D

Every ten seconds for 5mins one squat clean @ 60kg/132lbs
2min rest
Every ten seconds for 5mins one squat snatch @ 45kg/99lbs

Satiesfied with the pull ups. Haven't done much weighted lately and still a pr. Nice.

The 5min intervals got hard by the end.

Anders Alkaersig 02-09-2012 02:38 AM

Re: Anders' log
 
[B]Pr's Revisited:[/B]

August -->Now:
BS: 115/254lbs-->120kg/265lbs
FS: 90kg/198lbs --> 100kg/220lbs
OHS: 72,5kg/159lbs-->80kg/177lbs
DL: 145kg/319lbs-->155kg/342lbs
Press: 63kg/139lbs-->64kg/141lbs
PP(neck): 90kg/198lbs-->97,5kg/215lbs
PP(rack):? -->82,5kg/182lbs
BP: 90kg/198lbs -->90kg/198lbs
PC: 78kg/172lbs -->89kg/196lbs
SC: 85kg/187lbs -->90kg/198lbs
Snatch: 65kg/143lbs-->65kg/143lbs
Jerk:-->90kg/198lbs

Decent progress, i think. I haven't had much of a strength focus, except doing the exercises regularly.
Planning on doing some benchmark workouts soon, to keep track of those also.

Anders Alkaersig 02-12-2012 04:46 AM

Re: Anders' log
 
[B]Friday:[/B]
Deadlift - EMOTM for 10mins - 1 rep @ 140kg/309lbs - did them without mixed grip. made it harder compared to the same strength seesion a month ago.

Metcon:
The first of many benchmarks to come in the near future.
'Grace' - 30 Clean&Jerk @ 62kg/137lbs
Time: 3min 1sec

Didnt know what to expect, but it was an all out effort with nothing left in the tank. Happy :D

[B]Saturday:[/B]
Rest. Destroyed.

Anders Alkaersig 02-14-2012 02:32 AM

Re: Anders' log
 
[B]Sunday:[/B]
Squat 3-3-3-3-3-3 - top set was @ 110kg/245lbs
Glose grip bench 3-3-3-3-3 - top set was @ 82,5kg/182lbs - first time ever doing close grip
Dead lift 10-5-4-3-2-1 - top set was @ 150kg/331lbs

Did 100 Burpees during the session.

[B]Monday:[/B] Rest

Anders Alkaersig 02-16-2012 09:09 AM

Re: Anders' log
 
[B]Tuesday:[/B]

Shoulder presses - 5-5-5-5-1-1-1 @ 45-50-53-55-58-60-62kg/137lbs

Metcon: Another benchmark workout, namely "Christine".
Time: 9min 27sec.

Nasty NASTY workout. Took a long time to recover from it.

[B]Wednesday:[/B]

Back squat - EMOTM for 10min - 1 rep @ 110kg/243lbs. Felt somewhat easy, will try 115kg next time around.

Metcon:
21-15-9 reps of
Bench press @ 60kg/132lbs
Back extensions
Slam ball to shoulder @ 50lbs
Time: 5min ?sec

[B]Thursday:[/B] Rest

Anders Alkaersig 02-20-2012 04:49 PM

Re: Anders' log
 
[B]Friday:[/B]
Worked out with Kræn.

Front squat - EMOTM for 5 min - 1 rep @ 95kg/210lbs. Easy
Then immediately
Front squat - EMOTM for 5 min - 3 rep @ 85kg/187lbs. Hard.

5 min rest

Metcon:
Amrap 5min
Two persons, one bar.
Max rep Clean/Jerk @ 60kg/132lbs.

54reps.
Hard but ok, problably could have continued the tempo for a couple of minutes more. Next time: heavier.

5 min rest

Metcon:
One person works, the other rests.
10 rounds each.
2 Tire flips
50 m farmers walk @ 2 x 40kg/89lbs.

Time: 11min 45sec

[B]Saturday:[/B]

Metcon:
50 Lunges
5 Pullups - deadhang
10 Push ups - HR
40 Lunges
5 Pullups - deadhang
10 Push ups - HR
30 Lunges
5 Pullups - deadhang
10 Push ups - HR
20 Lunges
5 Pullups - deadhang
10 Push ups - HR
10 Lunges
5 Pullups - deadhang
10 Push ups - HR
500 m row

Time: ?

[B]Sunday:[/B]
Bench normal grip width - several sets of three - top set @ 85kg/187lbs
Bench narrow grip - several sets of three - top set @ 80kg/176lbs
Back squat - sets of one - top set @ 120kg/265lbs. Tie PR. Easy.

Finished off with 20rep set @ 60kg/132lbs. Easy.

[B]Monday:[/B] Rest

Anders Alkaersig 02-22-2012 01:52 AM

Re: Anders' log
 
[B]Tuesday:[/B]

5x
5 Back squat @ 95kg/210lbs
5 Burpee boxjumps - high box with two extra 20kg pleates
10 Pullups
Time: 7min 58sec

10min rest then

AMRAP 8min
15 Anchored abmat situps
5 shoulder presses - increasing the weight each round - 5kg - starting at 30kg/66lbs.

Finished 7 rounds + 15 situps. (last weight was 60kg/132lbs). Apart from last presses, everything was unbroken.

Anders Alkaersig 02-23-2012 02:52 AM

Re: Anders' log
 
[B]Wednesday:[/B]

Three metcons in a row - no rest:
3x
10 Push ups - HR
10 Pull ups
10 Box jumps - regional standard

2x
10 T2B
10 10 Wall balls @ 20lbs
10 KB snatch @ 24kg/53lbs

1x
10 Pistols
10 HSPU - strict

Time: 10min 12sec

10min rest then:

5-4-3-2-1 reps of
Deadlift @ 120kg/265lbs
75m run between sets.

Time: 2min 31sec.

Anders Alkaersig 02-23-2012 10:25 AM

Re: Anders' log
 
[B]Thursday:[/B]

Two workouts. A 7min Amrap to prepare for the time domain of the Open workout. And a burpee tabata to prepare for the movement.

[U]Amrap 7min:[/U]
Ladder (1-2-3-4-5-.....) of
Deadlifts - standing on a 20kg plate, 48kg/106lbs kettlebells in each hand.
&
Bench press @ 60kg/132lbs

15m walking lunges between each station.

Completed 7 rounds + 1 lunge.

10min rest then:

[U]Burpee Tabata [/U](Open 12.1 standards).
Reps: 54

Two conclusions (or rather observations):
I now know what approx. level of intensity i can endure for 7min. Went out a little too fast but I know that now.
The 6inch jump on the burpees taxes the calves more than expected. Think i'll do five burpees, two breaths, and continue.

Anders Alkaersig 02-26-2012 03:00 PM

Re: Anders' log
 
[B]Friday:[/B] Rest

[B]Saturday: Rest[/B]

[B]Sunday:[/B]
I have been drinking (more or less severily) Thursday, Friday, and Saturday (had friends living abroad visiting).
Therefore I had little expectations for my 12.1 Open Workout today.

I managed 76 reps. Not happy, not sad. Think I might have been able to hit 95-100 if had been fresh and not hungover.

The video: [url]http://www.youtube.com/watch?v=j8kdz_z_LyY&context=C35712f1ADOEgsToPDskKlAT5MtFCJ7Lmbnc4AgAII[/url] WFS!

6 hours rest.

Back squat 3-3-3-3-3-3 @ 60-70-80-90-100-110kg/243lbs
Back squat 1-1-1-1 @ 110-115-120-125kg/276lbs - PR! :) happy :D
Deadlift 1-1-1-1-1-1-1-1-1-1 @ 60-70-80-90-100-110-120-130-140-150lbs/336lbs :)

Anders Alkaersig 03-02-2012 01:49 PM

Re: Anders' log
 
Been sick Monday through Thursday.

[B]Friday:[/B]
Trained with Kræn.

Back squats - EMOTM 5min - 1 rep @ 110kg/243lbs.
immediately afterwards
Back squats - EMOTM 5min - 3 reps @ 100kg/229lbs

10min rest

Metcon:
One person completes a full round, the other rests.
1 Barbell complex @ 60kg/132lbs (power clean, hang squat clean, front squat, push press)
200m run.

3 rounds each. To be performed as all out efforts, no gaming.
Untimed.

10min rest.

Metcon:
7x
7 Deadlift @ 70kg/155lbs
7 Clapping push ups
Time: 3min 48sec.

[B]Saturday:[/B] Rest

Anders Alkaersig 03-04-2012 02:52 PM

Re: Anders' log
 
[B]Sunday:[/B]
Did the 12.2 Open workout today.
43 reps. Happy.

[url]http://games.crossfit.com/judge/112108[/url] WFS

Feel free to comment on the site and thumb up or down.

Anders Alkaersig 03-06-2012 01:45 AM

Re: Anders' log
 
[B]Monday:[/B]

Deadlift 3x3 @ 135kg/298lbs. - Back still tight from sunday's snatches.
Powerclean - sets of three - top set was 85kg/187lbs.
Press 3x5 @ 50kg/110lbs. Easy.
Pullups 5-5-5+ - got 9 in the last set.

Metcon:
Partner Workout.
Accumulate 150 30lbs ball slams.
One person holds a 55lbs plate overhead, the other one slam balls away.
Time: between 5 and 6min. (timer stopped midway).

[B]Tuesday:[/B] Rest

Anders Alkaersig 03-08-2012 01:55 AM

Re: Anders' log
 
[B]Wednesday:[/B]
Attended an 'experienced crossfitters only'-class at Crossfit Copenhagen.
One is expected to be generally warmed up before class starts.
No explanations of movement, just work.

Band sprints. 5x20m. 1:1-work:rest

then:

3x
20m prowler push @ moderate weight
45sec hang from pull up bar
3min 10sec

then:

Max 10m sprints in 1min.
19 turns.

then:

15min Amrap of
3 push press @ 60kg/132lbs (from ground)
4 strict pullups
5 front squats @ 60kg/132lbs (from ground)

10 rounds. Pull ups slowed me down big time.

Anders Alkaersig 03-09-2012 02:51 AM

Re: Anders' log
 
[B]Thursday:[/B]

OHS 5-5-3-3-3-2-2-1 @ 40-50-55-60-65-70-75-81kg/179lbs - PR:D
Weighted pull ups 1-1-1-1-1-1 @ 5-10-15-20-25-27kg/60lbs - PR:D
Weighted dips 3-3-3-3-2 @ 5-10-15-20-25kg/55lbs

Anders Alkaersig 03-10-2012 04:41 PM

Re: Anders' log
 
[B]Friday:[/B] Rest

[B]Saturday:[/B]
Back squat - 3x3 @ 105kg/232lbs. Easy.

Metcon:
Open Workout 12.3
Amrap 16min
15 Boxjump
12 Push press @ 52kg/115lbs
9 T2B

6 rounds + 15 BJ + 12 PP + 3 (246 reps total). Happy.

Anders Alkaersig 03-12-2012 02:36 AM

Re: Anders' log
 
[B]Sunday:[/B]
Sore triceps. Really sore. Made it to the gym anywho.

Front squats - 5-3-3-3-1-1-1 @ 50-60-70-80-85-90-95-100kg/220lbs. Easy tie PR:D

Power clean --> hang squat clean - did a ton of sets - top weight @ 75kg/165lbs

Called it a day afterwards.

[B]Monday:[/B] Rest

Anders Alkaersig 03-14-2012 04:37 AM

Re: Anders' log
 
[B]Tuesday:[/B]

Turned up at Crossfit Copenhagen - for some reason it was closed :confused:
Decided to do a workout with whatever I found in the gym's back yard.

Metcon:
5x
8 Tire flips (big tractor tire)
10 Bend over rows - 5 each hand - with a jerry can (approx. 30kg/66lbs)
15 Overhead squat - with a rather thick and akward wood plank - 25kg/55lbs ?
20 Deadlifts - with a manhole cover - maybe 45kg/100lbs - and very akward.
Time: 15min 45sec.

Meanwhile the gym had opened. Did a quick strength session.

Weighted pull ups - 1-1-1-1-1 @ 8-13-18-23-28kg/62lbs - Easy PR:D

Anders Alkaersig 03-16-2012 02:03 AM

Re: Anders' log
 
[B]Wednesday:[/B] Rest

[B]Thursday:[/B]

Backsquat 3x5 @ 100kg/220lbs
Press 3x3 @ 56kg/123lbs
Push press 1-1-1 @ 70-80-85kg/187lbs
Pull ups 5-5-5+ - got 9 pull ups in the last set.

Also did approx. 15 muscle ups to prepare for 12.4.

[B]Friday:[/B] Rest

Anders Alkaersig 03-17-2012 08:19 AM

Re: Anders' log
 
[B]Saturday:[/B]

A bit hungover.
Did 12.4...
Amrap 12min of
150 Wallballs
90 Double unders
30 Muscle ups

Did the 150 Wallballs and got to 20 DU. :confused::mad:

Anders Alkaersig 03-18-2012 03:55 PM

Re: Anders' log
 
[B]Sunday:[/B]

Lynne (with strict pullups):
Bench 4-4-3-3-3 (80kg/177lbs) not to bad considering the 150 wall balls yesterday.
Pullups 8-8-7-7-6

Anders Alkaersig 03-20-2012 10:36 AM

Re: Anders' log
 
[B]Monday:[/B] Rest. Needed.

[B]Tuesday:[/B]
Solid training today!

Recieved my new Weightlifting shoes.

Front squats 3x3 @ 90kg/198lbs - easy
Weighted pullups 1-1-1-1-1 @ 9-14-19-24-29kg/64lbs. Missed the last rep. Barely

Metcon:
Tabata of 30lbs ball slams (72reps)
5min rest
Tabata of 70kg/155lbs powercleans (25reps)


The shoes (wfs):
[url]http://www.google.dk/imgres?um=1&hl=da&sa=N&biw=1279&bih=602&tbm=isch&tbnid=OBuFPiaM9J9uNM:&imgrefurl=http://www.profitness-supplies.com/adidas-power-perfect-ii.html&docid=7UyKN8WKu8sYOM&imgurl=http://www.profitness-supplies.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/a/d/adidas_power_perfect_ii.jpg&w=390&h=285&ei=77hoT7XaDaL64QTAoqD2CA&zoom=1&iact=hc&vpx=284&vpy=299&dur=19&hovh=192&hovw=263&tx=106&ty=118&sig=110826434084743456796&page=2&tbnh=129&tbnw=172&start=19&ndsp=24&ved=1t:429,r:1,s:19[/url]

Anders Alkaersig 03-22-2012 04:12 AM

Re: Anders' log
 
[B]Wednesday:[/B]
90min of football practice (the real kind).

[B]Thursday:[/B] Rest. Severe DOMS. excited for 12.5.

Anders Alkaersig 03-26-2012 02:18 AM

Re: Anders' log
 
[B]Friday:[/B]
Still very sore from wednesday's football practice.
Warmed up for ages and proceeded to 12.5

Completed the round of 15's + 1 thruster. (91reps). :D

[B]Saturday:[/B] Rest

[B]Sunday:[/B]
Met with 6 friends in a park in Copenhagen. Did three metcons, plenty of rest and talk between workouts.

Workout 1 - Teams of 2. One person does an entire round, the other one rests.
5x
10 KB Fronts squats @ 24kg/53lbs
100m run
Time: ?

Workout 2
500m run
25 HR push ups
500m run
25 KB swings @ 24kg/53lbs
500m run
25 atomic situps
500m run
25 burpees
Time: ?

Workout 3
4x
25m walking lunge
10 push ups
10 box jumps
Time: ?

Anders Alkaersig 03-29-2012 06:15 AM

Re: Anders' log
 
[B]Monday:[/B] Rest.

[B]Tuesday:[/B]
Front squat 3x5 @ 85kg/188lbs. Surprisingly heavy.
Press 3x5 @ 51kg/113lbs. Easy

Metcon:
5min Amrap of
2 tire flips
5 OHS @ 40 kg/88lbs
Lost track of rounds. Everything unbroken and no pauses. Just a matter of how fast I could do the two movements.

5min rest then

3x
10 muscle/slight ower cleans @ 60kg/132lbs
350m run
Time: 5min 52sec.

[B]Wednesday:[/B]
Deadlift 3x5 @ 130kg/287lbs. manageable.

then:
EMOTM for 10min: 1 rope climb, 1 Muscle up (approx 5 meters/16 feet). Nice little skill session.

then:
3x
5 wall climbers
10 Back extensions
15 unanchored butterfly abmat situps.
Time: 5min 50sec. Steady pace throughout the workout.

[B]Thursday:[/B] rest

Anders Alkaersig 04-02-2012 03:21 AM

Re: Anders' log
 
[B]Friday:[/B]
Felt a bit under the weather today. Made it through a light strength session anyway.

Back squat - 3x3 @ 107kg/236lbs
Press - 3x3 @ 57kg/126lbs

[B]Saturday:[/B]
Sickness had left.

OHS - 5-5-5-3-3-3-1-1-1 @ 50-55-60-65-70-75-80-81-82kg/181lbs PR! :D
Pullups - 1-1-1-1-1 @ 8-13-18-23-28kg/62lbs

[B]Sunday:[/B]

Back squat - 5-5-5-5-5 @ 70-80-90-100-110kg/243lbs. PR ???
Press - 2-2-2-2-2-1-1 @ 50-52-54-56-58-60-62kg/137lbs
Deadlift - 2-2-2-2-2-2-2 @ 90-100-110-120-130-140-150kg/330lbs

[B]Monday:[/B] Rest

Anders Alkaersig 04-05-2012 12:36 AM

Re: Anders' log
 
[B]Tuesday:[/B]
Front squat - EMOTM for 5min - 1 rep @ 96kg/212lbs
immediately afterwards
Front squat - EMOTM for 5min - 3 reps @ 86kg/190lbs

Press 2-2-2-2-2-2-2-2-2-2-1 @ 40-42-44-46-48-50-52-54-56-58-60kg/132lbs - 30 sec rest between sets.

[B]Wednesday:[/B]
4x
5 Thrusters with KBs @ 2x24kg/53lbs
5 C2B pullups
10 Burpees
10 KBswing @ 24kg/53lbs
25m walking lunges
Time: 11min 45sec

[B]Thursday:[/B] Rest

Anders Alkaersig 04-09-2012 05:39 AM

Re: Anders' log
 
[B]Friday:[/B]
45min run in a hilly forrest. Stopped midway and did an angie-sorta workout.
100 squats
100 push ups
100 situps
100 lunges

[B]Saturday:[/B]
jogged for 25mins in the forrest and did various warm up drills. Then:
3x
10 t2b one an akward thick tree branch
10 broad jumps across an approx 1,5m creek
15 hand release push ups
15 box jumps on a thick trunk
Run - approx 800m in the hilly forest

[B]Sunday:[/B] rest

Anders Alkaersig 04-11-2012 10:05 AM

Re: Anders' log
 
[B]Monday:[/B]
Back squats 3x3 @ 109kg/240lbs - felt easy
Press 10-10-10 @ 30-40-50kg/110lbs - a little bit of hip drive in the last reps of the last set.
Pullups 5-5-5

[B]Tuesday:[/B]
Pull ups 6-5-5
Backsquat 5-4-3-2-1 @ 82-92-102-112-122kg/269lbs easy PR :D
Push presses 3-3-3-3-3-3-1 @ 40-50-60-65-70-75-80kg/176lbs
Deadlift - EMOTM for 5min - 1rep @ 140kg/309lbs and then immediately
Deadlift - EMOTM for 5min - 3reps @ 130kg/287lbs

[B]Wednesday:[/B]
Football match

Anders Alkaersig 04-17-2012 01:47 AM

Re: Anders' log
 
[B]Thursday:[/B] rest. sore.

[B]Friday:[/B] rest. sore.

[B]Saturday:[/B]
Deadlift - worked up to a 5rep set @ 135kg/298lbs
Pull ups - 6-6-5
Bench press - 3x5 @ 76kg/168LBS

[B]Sunday:[/B]
Back squat - 3x5 @ 104kg/229lbs
Press - 3x3 @ 58kg/128lbs
Pull ups - 1-1-1-1-1 @ 8,5-13,5-18,5-23,5-28,5kg/63lbs. PR:D

[B]Monday:[/B]
As of today i'm following Outlaw Crossfit's programming.

5x2 of Hang squat snatch --> ohs --> snatch balance --> ohs @ 65% of 1rm squat. 75sec rest between sets.

Used 42kg/95lbs. Felt really easy. Guess my ohs is much stronger than my snatch (i knew that:D)

then:
400m run
20 burpees
rest 2min
400m run
15 burpees
rest 1:30min
400m run
10 burpees

Total work time: 7min 10sec. Runs were fast and consistent.

[B]Tuesday:[/B] rest

Anders Alkaersig 04-18-2012 09:22 AM

Re: Anders' log
 
WOD 120417:
12 Minutes to establish a 1RM High-Bar Back Squat.

-then-

3 rounds for time of:

75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 135/95#
----

Back squats ended up with a PR. 125kg/276lbs. :D

Metcon skipped. I have football practice instead.

Anders Alkaersig 04-20-2012 02:15 AM

Re: Anders' log
 
[B]Thursday:[/B]
12 minutes to establish a 3RM STRICT Weighted Pullup.

-then-

5 rounds for total time of:

Run 200m
10 Absolutely Vertical KBS 24kg
15 Burpees

*Rest 2 minutes after each round.
--

Disappointing 15kg/33lbs. Had both 20kg and 24kg for two reps.

Time was at 17:20min at the end of the metcon.

[B]Friday:[/B] Rest

Anders Alkaersig 04-23-2012 02:51 AM

Re: Anders' log
 
[B]Saturday:[/B] Football match.

[B]Sunday:[/B]
Backsquat 10x2 @ 110kg/242lbs
Deadlift 1-1-1-1-1-1 (15 sec rest between sets) @ 135-136-137-138-139-140/309lbs
Press - EMOTM 5 reps - 40-42-44-46-48-50-52kg/115lbs - failed 54kg.

[B]Monnday:[/B] football match

Anders Alkaersig 04-26-2012 01:50 AM

Re: Anders' log
 
[B]Tuesday:[/B] Rest. Needed.

[B]Wednesday:[/B]
Bench 3x5 @ 77kg/170lbs
Front squats - Every 75sec - 2reps @ 93kg/205lbs
Pullup 3x6

then:
3x
400m run
2 rounds of Cindy
Time: 8min 40sec


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