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Old 04-06-2010, 02:19 PM   #1
Árni Björn Kristjánsson
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Arni's workout/progress log

Hi my name is Árni, 22 y/o and I'm from Iceland. Been doing CrossFit since September 2009 and still going strong and loving it.

Stats when I started: 280#/6"

Current stats: ~230# and alot stronger!

Origanal goal was to reach BW of 220#. I was down to 224# before easter so I'm almost there. Then it's time for some new goals!

Going to use this place to keep track of both my CrossFitting and gym sessions.

I'm working hard on losing weight and gaining strength so I try to go to the gym at work 3-4 times a week for some cardio(running/crosstrainer) during my lunchbreak.

CF'ing around 4-6 times a week after work at my local affiliate (crossfitsport.is)

Todays workout 06/04/10

12:00
5km/3.1mile on the crosstrainer. 20mins
Mini wod: 3 rounds
Bench Press 12-10-8 80kg/176#
Bench dips 8-8-8
Sit ups to failure = 50-30-25 reps

18:30 CrossFit session.
20 min warm up = jump ropes/du/pull ups/push ups/toe2bar/squats
Squats 5x5 I started slowly because of my back.
Did 88#-132#-220#-242#-264/120kg#. Next time i'll try to match my PR(130kg/286#x5).

Then we did a short WOD.
AMRAP for 10 mins:
180cm long jumps 6 reps
Push ups 20 reps
DU's 30 reps

I got 5 rounds and 2 jumps. Completely done even though it was a short wod. Push ups took most of the time(BP during lunch wasn't the best idea).

Tomorrow will probably be a rest day or light running/jogging.

All comments and suggestions are appricieted.

Ps. Sorry for all spelling errors, doing this in english just for fun and it's also good practice
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Old 04-07-2010, 04:07 PM   #2
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

7/04/2010

There was a "rest" day at my box but I felt full of energy. Decided to do some sports for a change.

Went to the gym after work and did 5km on the crosstrainer to build up some sweat. Did it in 17.53mins which is a PR(always good to keep track of PR's).

After that I played squash for an hour. I won btw.

Watched the Quarter finals of the UEFA champions leaque. Bloody FC Bayern took out Man Utd.

Went out and played soccer with my mates for an hour or so. Had forgotten how fun it is to play some sports. Really fun after I lost all this excess weight!!

Now I'm dead tired and can't wait for tomorrow's WOD.
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Old 04-08-2010, 03:15 PM   #3
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

8/04/10

Went to the office gym(I so love having a gym at my office!!) at lunch time for some cardio.

Just wanted to build up some good sweat. Did 30mins on the crosstrainer.. covered 7.5kms

Crossfit workout after work:
15 min warm-up
15 min power cleans.. we where suppose to work up to 1 rep max. I did 198#x2 and stopped there. Current PR is 209#.... hoping to get up to 242#/100kg soon!

The WOD was then the Last minute qualifier #2.
10-9-8-7-6-5-4-3-2-1
Power clean 70kg/154#
C2B
KB swing 52#

First time I did this RX'd and I finished it in 20:50. Should have gone under 20mins but was feeling low on energy, did not eat enough today!!

This is a nasty WOD and I cant wait to do it again
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Old 04-09-2010, 11:56 AM   #4
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

9/04/10

12:00
Crosstrainer, 7km, 30 mins. Good sweat.

Crossfit 16:30

Easy day to day.

Shoulder press 5x3 and 10-7-4 and work on tecnique.

I've been having trouble with my shoulder since beginning of this year so I've tried to avoid the dead shoulder press.

Did 40kg-45kg-50kg-52.5kg-55kgx2(failed the 3rd attempt)
Did 40kg 10-7-4

Started to work on MU's. Goal is to reach a MU before end of June. I managed to do a jumping MU but I really need to work on my ring dips. That is definitely the restricting part. Going to try to fit in some MU/Ring dip training 2-3x a week
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Old 04-10-2010, 04:58 AM   #5
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

10/04/10

Uuuuuughh this was difficult!!

Todays WOD was "Kelly"

5 rounds
400m run
30 box jumps(60cm boxes)
30 Wall balls(20# ball)

This was the first time I've ever done Kelly and I did not look forward to doing it! Running and Box jumps not my cup off tea since I'm a heavy guy.

Finished in 34:00mins and collapsed to the floor. DONE.

Boy was I glad when I finished it.
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Old 04-12-2010, 05:32 PM   #6
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

12/04/10
Rest day

13/04/10
Think I pulled a muscle in my thigh or something during warm up today

Probably gonna take it easy next two days. Hopefully it's something minor.
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Old 04-13-2010, 03:04 PM   #7
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

13/04/10

My thigh felt okay and I really wanted to do todays WOD so I decided to go to my box.

Easy warmup, rowing and stretching.

3x3 24kg kettlebell shoulder press. Also did 1x3 32kg

Todays WOD

"Tabata Something Else"

Pull ups
Push ups
Sit ups
Air squats

Each excercise done 8x20sek with 10sek rest in between.

My palms where prettu f*up so I only got 41 pull ups. Then I did 52 push ups, really tried to go all the way down. 99 sit ups and 140 squats.

Total 332 reps. I was fairly pleased with my self

Probably gonna rest tomorrow. Maybe some rowing.
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Old 04-14-2010, 01:13 PM   #8
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

14/04/10

Warm up
4km cycling to the box

We where suppose to do 8x450m sprints with 1 min rest.
I modified it because my thigh was a bit tight.

Did 8x500m rows. Naaaasty... almost threw up after 6 rounds

Forgot to take the times with me home but I think I remember them right.

Level 6 on a C2 rower.

1:43-1:41-1:45-1:39-1:41-1:39-1:43-1:41

It's crazy how 3-5 seconds make a huge difference. The 1:39 runs where nasty.

Worked a bit on my ring dips after the rowing.

Was gonna do 5x3reps. Managed to do 3x3reps and 2x2 reps. Need to keep working on them if I'm gonna do my first muscle up this summer

Then 4km cycling home. Really difficult.. mainly upphill
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Old 04-15-2010, 01:19 PM   #9
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

15/04/10

12:00
5km on the crosstrainer. Extremely boring.

18:30 CrossFit at my box

Front squat 3x5. I Did:
5x80kg
5x85kg
5x90kg/198# (Effing heavy and difficult!!) PR

And todays WOD was "Annie"
50-40-30-20-10 Double Unders and sit-ups

Did it in 6:13 wich is almost 2 1/2 mins PR.

Tomorrow I'm going on a 2 week vacation in California so I'm not sure how my training is gonna be. Hopefully I can do some BW WODs over there.
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Old 04-16-2010, 01:04 AM   #10
Scott Ewan
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Re: Arni's workout/progress log

Quote:
Originally Posted by Árni Björn Kristjánsson View Post
14/04/10

Level 6 on a C2 rower.
1:43-1:41-1:45-1:39-1:41-1:39-1:43-1:41
It's crazy how 3-5 seconds make a huge difference. The 1:39 runs where nasty.

Nice work!!
It might just that I'm not good at rowing, but those times would have me needing an Oxygen mask!
I say again: nice work!

PS Thanks for the volcanic dust cloud. No more of those pesky business trips this week! lol
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