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Old 10-13-2011, 06:32 AM   #41
Anders Alkaersig
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Re: Anders' log

Great session last night at Crossfit Copenhagen.

Did a K-star-like warmup followed by a quick buy-in:
For time:
10 Ball slams @ 50lbs
10 Ball slams @ 40lbs
10 Ball slams @ 30lbs
10 Ball slams @ 20lbs
10 Ball slams @ 10lbs

A fun session. Just felt like playing around with the slam balls. They were all done unbroken. The 50 and 40 pounds done as clean + press, the lighter ones were done as snatches. Every rep started in squat position. A really good dynamic warm up.

Strength:
Deadlift 5x3 @ 120kg/265lbs
High pulls 5-5-5-5-5 @ 30-32,5-35-37,5-40kg/88lbs

Deadlifts felt smooth and not to hard. Havenít done High pulls for ages. They were a bit on the lighter side, but a nice change though.

After a bit of rest did a metcon from CF Football:
In 2 minutes complete:
5 Power snatches @ 43kg/95lbs
10 Ball slams @ 50lbs

Donít game it.
Did 10 rounds. My slowest round was completed in 43secs. Quite satisfied with that. The fastest average time I saw CFFB was 40secs with 30lbs. Guess that means Iím elite ☺ LOL
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Old 10-14-2011, 05:35 AM   #42
Anders Alkaersig
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Re: Anders' log

Good session yesterday at Crossfit Copenhagen.

Full squat clean 5-5-5-5-5 @ 60-65-70-75-80kg/176lbs
Weighted ring dips 2-2-2-2-2 @ 5-10-15-20-25kg/55lbs

Very satisfied with the cleans. First time ever, Iíve done them for sets of 5. Very close to my 1RM clean and 5RM front squat. Very cool.
Did the ring dips between sets of cleans. First time with added weight in the rings. Will try to do 5 sets at 20kg next time.

After 10mins of rest I did a fun metcon outside in the chilly weather:

5x
10 Boxjumps @ 60cm/24inches
10 Push presses with 50lbs slam ball
4 Tire flips (tractor rear tire)

Time: 4mins 56secs

The cold weather was really harsh for the lungs. Every rep unbroken. A nice change to do presses with an awkward object.
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Old 10-16-2011, 01:55 PM   #43
Anders Alkaersig
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Re: Anders' log

Friday

Weighted pullups 5x5 @ 20lbs
Shoulder press 5x4 @ 53kg/117lbs

Pullups were smooth and manageable.
Shoulder presses were easier than expected. I think Iím ready to do 5x5 @ 55kg again. Very cool.

Afterwards I played around with some 10kg sots presses and climbed in the monkeybar system.

I finished off with a devastating metcon:
3-6-9-12-15 reps of
Power cleans @ 60kg/132lbs
Burpees

Time: 8mins 1sec

Very Very satisfied! I did the same metcon in reverse order a few weeks ago in 8min 34secs.


Saturday
Rest day

Sunday

Trained outside in the sunny wheather.

Deadlift (exactly 1 minute rest between sets)
1-1-1-1-1-1-1 @ 100-110-120-130-140-145-150kg/331lbs

Bench press (exactly 90secs rest between sets)
10-8-6-4-2 @ 60-65-70-75-80/176lbs

New PR on deadlift And with only one minute of rest. F*** yeah! It went up nice and smooth, at good pace.

Had no spotter on the bench presses (apart from a beer drinking 100 year old lady), so played it safe.

Short break, then:

4 x
5 Power clean → push press @ 50kg/110lbs
Shuttle run (about 300 meters)

Didnít time it.

Clean/press were unbroken. Managed to keep good technique on the run throughout the workout. Good/high pace. Fun.

Monday
Rest day
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Old 10-18-2011, 11:49 AM   #44
Anders Alkaersig
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Re: Anders' log

Tuesday
I'm writing an exam paper this week, so not much time for training.

I'll train tomorrow, though.
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Old 10-20-2011, 02:03 AM   #45
Anders Alkaersig
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Re: Anders' log

Back at it yesterday. Felt fresh and ready after two days of rest.

After K-Star fun I started my strength sequence:
Back squats 5x3 @ 100kg/220lbs
Weighted pullups 5x5 @ 20lbs
Shoulder press 5x3 @ 55kg/121lbs

Iím rebooting my back squat. Really focusing on *** to grass and quality technique. I could have gone heavier but really want to regain strength smooth and slow.
My shoulder presses are great these days. Only 5th set felt somewhat hard. Sticking to my linear progression.
Weighted pullups were hard.

Metcon:
For time:
Every minute on the minute do 3 burpees and complete
10 Power snacthes @ 43kg/95lbs
10 Shoulder presses @ 43kg/95lbs
10 OHS @ 43kg/95lbs
10 SDHP @ 43kg/95lbs
10 Push press @ 43kg/95lbs
10 Front squat @ 43kg/95lbs
10 Power clean @ 43kg/95lbs
10 Push jerk @ 43kg/95lbs
10 Back squats @ 43kg/95lbs
Time: 8mins 58secs.

Hard one. Satisfied with my intensity. Not much rest.


ON A DIFFERENT NOTE: if anyone reads this log, feel free to comment. It would be highly appreciated
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Old 10-20-2011, 07:39 AM   #46
Anders Alkaersig
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Re: Anders' log

Just finished a session at Crossfit Copenhagen.

Push press 5x5 @ 65kg/143lbs
Rope climb (no legs) 5x1 Ė approx. 6 meters.

Metcon:
5x
5 Deadlift @ 100kg/220lbs
450 m run (including a 3 story stair climb)

Time: 11mins 40secs.

Should have gone a bit higher on the deads. All of them unbroken. Runs sucked.
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Old 10-22-2011, 06:46 AM   #47
Anders Alkaersig
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Re: Anders' log

Friday:
Did a LONG warm up, felt really sore.

Then:
Weighted pullups 3x5 @ 10kg/22lbs
Strict HSPU 5 sets for max reps. Got 3-2-2-3-2.

Pullups were HARD, probably due to Thursdayís high pulls.
I hate HSPU. And suck at them.

Did the Games 11 rope climb/clean&jerk workout. Womenís weight:
15 foot Rope climb, 5 ascents
115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
155 pound Clean and jerk, 1 rep

My time: 8mins 35secs (which means I beat Michelle Kinney. LOL.)

Saturday:
New jerry cans at Cross Copenhagen. At various weights. Played around with them in the warm up.

Strength:
Front squat 3-3-3-3-3 @ 80-83-85-88-90kg/198lbs
Shoulder press 5x1 @ 63kg/139lbs
Push press (behind neck) 1-1-1-1-1 @ 70-75-80-85-90kg/198lbs

Front squats were hard.
Presses were at my 1RM. They went up smooth and easy (guess my 1RM has increased a bit)
Love push presses behind the neck. 90kg is my current 1RM. I think I have 100kg in the tank.

Metcon
10-9-8-7-6-5-4-3-2-1 KBswings (American) @ 32kg/70lbs
1-2-3-4-5-6-7-8-9-10 Slam ball ground to overhead @ 50lbs

Time: 6mins 45secs

A gasser. Long time since Iíve done that heavy swings in a metcon. All swings unbroken, All balls touch and go. The repetition-scheme is cool. First the swings sucked, then the balls.
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Old 10-24-2011, 02:02 AM   #48
Anders Alkaersig
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Re: Anders' log

Tough training yesterday! Trained with Krśn and Erika.

Started off with weighted pullups and weighted back extensions. Donít think Iíve ever done weighted back extensions before.

Weighted pullups 3-3-3-3-3 @ 10-12,5-15-17,5-20kg/44lbs
Weigted backex 10-10-10-10-10 @ 5-10-15-20-20kg/44lbs

Only got 2 reps on the last set of pullups.
Back extensions were hard, but not near failure.

Metcon:
2x
800m row
3mins rest
400m row
3mins rest
200m row
3mins rest

Horrible Horrible workout. Donít think Iíll ever do that again. Felt sick for several hours after.
Not sure about the times, but 800s were at approx. 1:50/min, 400s at 1:40/500m, and 200s at 1:25/500m.
Donít know how these efforts stack up against my peers, but they felt horrible. Definitely laid it all out there!
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Old 10-26-2011, 01:45 AM   #49
Anders Alkaersig
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Re: Anders' log

Monday: rest

Tuesday

Busy day yesterday, so I did a short session in my backyard.

4min AMRAP:
10 KBswings @ 24kg/53lbs
2 Shuttles runs (4 x 25 meters)

1 min rest

4min AMRAP:
10 Burpees
2 Shuttles runs (4 x 25 meters)

1 min rest

4min AMRAP:
10 KBsnatches @ 24kg/53lbs
2 Shuttles runs (4 x 25 meters)

Lost track of my score, but managed to get 4+ rounds in all intervals. 3 tough intervals. The 4 turns made the run harder, as well did the muddy ground.

Last edited by Anders Alkaersig; 10-26-2011 at 01:47 AM.. Reason: spelling
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Old 10-27-2011, 03:14 AM   #50
Anders Alkaersig
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Re: Anders' log

Wednesday
Played a football match (goalkeeper). Apart from an extensive warm up, it was an active rest day.
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