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Old 09-30-2011, 01:49 AM   #31
Anders Alkaersig
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Re: Anders' log

Before yesterday’s 90mins swimming, I met up with Kræn and Erika.

We did a whole lot of back extensions, atomics, t2b and pvc ohs.
Finished off with
Bench press 5x3 @ 80kg/176lbs

The felt good and manageable. Again, haven’t lifted this heavy since my strength training last winter (3 month with only strength, no metcons).
So cool to be able to hit those numbers again.
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Old 10-02-2011, 01:27 AM   #32
Anders Alkaersig
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Re: Anders' log

Friday’s training took place late at night in a small town in Jutland.

I jogged to the local park and on my way there I stumbled on an unattended public weight room. Cool!

I couldn’t find anyone there, but figured it would do no harm to use the weights and pay for it if anyone showed up. Nobody showed up ☺

I did:
Powercleans – every minute on the minute for 10 minutes – 2 reps @ 75kg/165lbs

They felt somewhat heavy I could probably have gone for 4 reps or 5kg more.

Afterwards I continued my jog to the park and did a metcon.

AMRAP 10mins:
Escalating burpee boxjumps (bellybuttom height)
An approx.. 300min shuttle run between burpee boxjumps sets.

I finished the round of 9 burpee boxjumps in 10mins and 10secs. Harsh!

Yesterday afternoon I once again jogged to the park. The weight room was still unattended so I took another opportunity to do some heavy work.


Seated shoulder press with dumbbells – 5-5-5-5-5-5 5 @ ascending weights. last set was 2x 22,5kg/50lbs
Preacher curls 5-5-5-5-5 @ same deal. ascending weights. Last set was 35kg/77lbs
Dead lift – every minute on the minute for 5 minutes – 3 reps @ 105-110-115-120-125kg (231-275lbs)

Never done shoulder press with dumbbells before. I just picked up the lightest dumbbells for the first set and then picked up the next in line for the next set. Stopped when it got a little sketchy ☺
Haven’t done curls since… since forever. Don’t think I’ll do them anytime soon again. They were fun though – definitely felt the pump

Next, I jogged to the park and did:
5 rounds of
Approx. 400 m run (including 3 small hills)
2 wall climbs (around 230cm/87inches)
10 Boxjumps (approx. 60cm/24inches)
My time was: 12mins 30secs.

A real gasser!
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Old 10-02-2011, 03:26 PM   #33
Anders Alkaersig
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Re: Anders' log

Spent all day studying, but accumulated around 20 sets of 5 reps of 30kg/65lbs bend over dumbbell rows (each arm).
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Old 10-04-2011, 04:34 AM   #34
Anders Alkaersig
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Re: Anders' log

Felt strong yesterday.

AM
Burgener warm-up

Backsquats 5x3 @ 105kg/231lbs
Shoulder press 5x5 @ 50kg/110lbs
Behind the nech push press 1-1-1-1-1 @ 70-75-75-80-80kg/176lbs
Reverse hypers 5x10 @ 15kg/33lba
T2B – 3 sets for max reps – 23-22-18

Actually planned on doing 100kg backsquat, however, they felt quite light, so added 5kg.
Shoulder presses were hard, but very cool to be able to hit those numbers again.
Push presses were fun. I’ve never maxed out on them, and the 80kgs left me with more in the tank. Played it safe though.

PM
Football match.
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Old 10-05-2011, 03:27 AM   #35
Anders Alkaersig
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Re: Anders' log

Yesterday’s training was in the company of Jonas and Kræn.

After the warm up we went on to the strength work.

Deadlift 5x3 @ 110kg/242lbs
Standing ‘curly’ barbell curls 10-10-9 @ 30-30-35kg/66-77lbs

Still smashed from Monday’s squats, I decided to play it safe with the deadlifts. 110kg felt heavy and taxing. Next time I do 5x3 deadlifts, I’ll probably amp it up to 125kg.
The curls were heavy. Though curls are often frowned upon by crossfitters, I actually think they serve as useful strength tool. Don’t mistake me, they should not be treated as a primary exercise like deadlifts, squats, presses, etc., but I think they are a useful secondary exercise like bench press, rows, sots press, high pulls, etc.

After a little rest we did a real gasser.
10 min AMRAP of
1 Atomic situp
1 Burpee
1 KBswing @ 24kg/53lbs
2 Atomic situp
2 Burpee
2 KBswing @ 24kg/53lbs
3 Atomic situp
3 Burpee
3 KBswing @ 24kg/53lbs


I managed to get 11 full rounds + 8 burpees.

Never reached muscle failure. This was a matter of lungs and willingness to suffer.
I couldn’t look at the watch while during the metcon. As a result, my pace was a bit off. I think I could’ve kept my pace for several more minutes.
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Old 10-06-2011, 03:08 AM   #36
Anders Alkaersig
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Re: Anders' log

Trained at Crossfit Copenhagen’s ‘Trykkeriet’ yesterday. After a thorough warm up I did:

Power cleans 15x1 @ 75kg/165lbs
Reverse hypers 3x10 @ 15kg/33lbs
Butterfly situps 3x20
Shoulder press 5x3 @ 52,5kg/116lbs
OHS 10-10-10 @ 40-45-50kg/88lbs-110lbs

I’ve had a hard time gaining strength on my PC. I think it is the first time I’ve done 15 reps at a weight that high. Could have gone heavier, but kept it at 75kg to ensure proper technique. I’m catching the bar really high (only 1-2 inches of hip bend – almost a ‘muscle’ clean). Lots of potential there!
I’ll keep using the reverse hyper whenever I have access to it. Love it.
Butterfly situps were merely a warm up exercise for the OHS.
Shoulder presses were good. Could probably have gone for 5 reps, but I’m really trying to stick to a linear progression.
Did the OHS to prepare for a take on Nancy in a few weeks. Trying to get comfortable with high reps of them.

After 5mins of break I did the a fun metcon:
5 x
2 tire flips (tire from a tractor. Diameter just short of my height – 185cm)
10 Wall balls – 20lbs (to a approx.. 3m target)

Time: 5mins flat.

Tire flips were REALLY heavy.
Wall ball were unbroken.
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Old 10-08-2011, 09:32 AM   #37
Anders Alkaersig
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Re: Anders' log

Thursday:
90mins of swimming practice.

Friday:
Met up with Kræn and Erika.

Back squats – every minute on the minute for 20 minutes – 1 rep @ 105kg/231lbs

First with time with this format. Blair Morrison has played around with it quite a bit (you can read about it here on his awesome blog (WFS): http://crossfitmobile.blogspot.com/).
They were hard, by Kræn and I decided to try it again in a few weeks with 110kg or 115kg instead.

Then a metcon: Scaled version of the Games 08 workout.
5 x
5 Dead lift @ 105kg/231lbs
10 Burpees

Time: 4 minutes 30secs.

Hard one! Looking forward to when I’m able to do it RX with 275lbs ☺

Saturday:
Rest and wine
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Old 10-10-2011, 12:34 AM   #38
Anders Alkaersig
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Re: Anders' log

Trained Yesterday with Kræn and Erika.

Shoulder press 5x5 @ 52,5kg/116lbs
Good mornings 5x5 @ 52,5kg/116lbs

In 4th and 5th set I only managed to get 4 reps. A shame but I guess it all right, given that I did 5x3 at the same weight Wednesday. Sure I’ll manage next time.
Have only done good mornings once or twice before. The weight wasn’t to heavy but I definitely felt my technique break down. The last sets felt like partial squats with a forward lean ☺

Afterwards we did a simple metcon:
5x
15 KBswings @ 24kg/53lbs
10 Burpee pullups

Time: 8mins 48secs.

All swings were unbroken and I managed to keep a consistent pace on the burpee pullups. Very satisfied with my effort.
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Old 10-10-2011, 10:34 AM   #39
Anders Alkaersig
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Re: Anders' log

Trained alone at Crossfit Copenhagen today.

Back squat 5x3 @ 100kg/220lbs
Reverse hypers 3x10 @ 20kg
T2B 5x10
Butterfly situps w/abmat 1x100

Felt really weak during the back squats. I planned on doing 5x5 at the weight, but already while warming up, I could feel the lack of strength today.

Redemption (sort of) in the metcon:
AMRAP 10mins:
5 Shoulder press @ 45kg/100lbs
10 Ground to shoulder with 50lbs slam ball
15 OHS with PVC pipe.

7 rounds flat.

A fun workout. Never done strict shoulder presses in a metcon or shoulderings before. Everything unbroken.
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Old 10-12-2011, 05:52 AM   #40
Anders Alkaersig
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Re: Anders' log

Trained at Crossfit Copenhagen yesterday

OHS 5x5 @ 57,5kg/126lbs
Weighted pullups 5x2 @ 14,5kg/32lbs

OHS felt easy. Looking forward to doing them again.

Metcon:
3x
500 m row
10 push presses @ 60kg/132lbs
Time: ? Rows were all at approx. 1min 45secs..
Tough. Hate rowing.
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