CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 10-28-2011, 01:49 AM   #51
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Thursday

Death by shuttle runs. 2x12meters with a turnaround in muddy and wet grass.
Managed 7mins and 7 shuttle runs. Harsh!
The wet grass was the deciding factor.

3mins rest then:

5x
15 KBswings @ 24kg/53lbs
100 m run /with 4 turnarounds.
5mins 40secs

Swings unbroken. Lower back got really fatigued in the later rounds – probably due to the previous shuttle runs.

2 hours rest then:
90mins swimming.
  Reply With Quote
Old 10-30-2011, 03:44 PM   #52
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Friday

Before wine and delicious food, I met up with Kræn for a training session.

Front squats 3-3-3-3-3 @ 75-80-85-90-92,5kg/204lbs
Weighted ring dips 2-2-2-2-2 @ 10-15-20-22,5-25kg

Felt REALLY strong this evening. I’m still sticking to my linear progression in the major lifts. I can feel that I haven’t peaked yet. Enjoying heavy lifts these days.

Inspired by the mainsite’s recent tabata frenzy, we were inspired to do our own rendition of Tabata Something Else.

4 consecutive Tabata:
Row (calories)
Atomic situps (reps)
Air squats (reps)
T2B (reps)

My score: 339.

Atomics were horrible! Still feeling them (it is Sunday)

Saturday: Rest

Sunday

Back squats 1-1-1-1-1-1-1 @ 90-95-100-102,5-105-107,5-110
Bench press 3x5 @ 75kg/165lbs

Squats were easy.
Benches were hard.

Did a simple AMRAP to finish off in a proper manner.

8 min AMRAP
250 m Row
15 Kbswings @ 24kg/53lbs

Score: 5 rounds
  Reply With Quote
Old 11-02-2011, 04:50 AM   #53
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Monday

Included a ton of 15kg/33lbs reverse hypers and pvc ohs in my warm up. Felt a bit fatigued from a rough weekend (training and late night work).
Played it safe with the deads and actually felt strong in the presses.

Dead lift 3x5 @ 115kg/254lbs
Presses 3x5 @ 52,5kg/116lbs
Weighted chin ups 3x5 @ 10kg/22lbs

Metcon:
5 x
50 m farmers walk @ 50kg/110lbs jerry cans in each hand
10 Boxjump @ 61cm/24inches
2 Tire flips @ HEAVY

Time: 9mins

Farmer walks were WAY harder than anticipated. Box jumps unbroken, but they destroyed the lower body portion of the tire flips. Hard workout!

Tuesday:
Rest
  Reply With Quote
Old 11-03-2011, 03:22 AM   #54
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Grindfest Wednesday:

Weighted Dips 3-3-3-3-3 @ 7,5-10-12,5-15-17,5kg/39lbs
Front squats 3x5 @ 82,5kg/182lbs

Haven’t done a lot of dips. Ever. They feel very isolating. Massive DOMS today.
Always had a hard time keeping a proper core when doing 3+ reps front squat. Today was not an exception. Legs felt fine.

Metcon:
10 Deadlift @ 100kg/220lbs
10 Boxjumps @ 61cm/24inches

Time: 5mins 36secs

From round 3 I broke the deadlifts. Could have done them unbroken but sacrificed intensity for a healthy lumbar
Couldn’t get a proper rhythm in the box jumps. Wasted some time there.

Thursday: 90mins svimming
  Reply With Quote
Old 11-05-2011, 04:45 AM   #55
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Friday:
Was a bit sore from Thursday’s swimming. Warmed up thoroughly and did some fairly light back squats and bench presses.

Back squat 3x5 @ 95kg/210lbs
Bench press 3-3-3-3-3 @ 70-75-77,5-80-82,5kg/182lbs

Rested a bit and did a metcon:
5 x
25m weighted walk (holding 90kg/198lbs in front rack position)
12m hoist @ 40kg
3 HSPU

8mins 45secs.

My metcon was inspired by Blair Morrisons blog post: http://www.youtube.com/watch?v=dZBSz...layer_embedded

Safe for work.

Saturday: Rest
  Reply With Quote
Old 11-08-2011, 12:48 PM   #56
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Sunday: Rest (hung over)

Monday:
Felt a bit under the weather but figured my hangovers hadn’t vanished completely. They disappeared while I warmed up.

Press 3-3-3-3-3 @ 50-52-55-57,5Fail-57,5/127lbs
Pullups 1-1-1-1-1-1-1 @ 10-12,5-15-17,5-20-22,5-25/55lbs
OHS 2-2-2-2 @ 50-60-65-70kg/155lbs

Very satisfied with the presses. The three last sets were hard.
Pullups were easy. Cool to see strength increasing. Surprise PR!
Played around with the OHS for fun. Ended up beating my 1RM easily.

Metcon:
Start every minute with next step of a burpee ladder.
3x
1min Squat cleans @ 40kg/88lbs
1min Atomic situps
1min Pushups
1min Double unders
1min Slam ball ground to overhead 23kg/50lbs
1 min rest

Reps: 220

When burpees exceeded 10 reps per round, I didn’t do much else than burpeeing. Harsh! 120 burpees completed and 220 total reps in the other exercises. Burning triceps today!
Collapsed on the floor afterwards and stayed there for a good 20mins.

Tuesday: Rest
  Reply With Quote
Old 11-09-2011, 12:01 PM   #57
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Wednesday:
Still really sore biceps from Monday’s grindfest.

Warmed up thoroughly then

Back squats 3-3-3-3-3 @ 90-95-100-105-110kg/242lbs
Pullups 3x5 @ 12,5kg/28lbs

Squats were smooth. Last two sets were hard, but not max.
Pullups were really really hard. Guess arms weren’t fully recovered from Monday.

Did a lot of reverse hypers and situps afterwards.

Then:
5x
50m prowler push @ approx. 75kg/165lbs (with a turn)
10 Ground to overhead @ 40kg/88lbs.

Time: 5mins 10secs

Brutal gasser!
4 first rounds were power snatches. Touch and go. Last round clean/press. Touch and go.
  Reply With Quote
Old 11-10-2011, 01:23 PM   #58
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Writing an exam paper these days. Made it to the gym anyhow.

Deadlift 3-3-3-3-3 @ 110-115-120-125-130kg/ 287lbs
Press 1-1-1-1-1-1-1 @ 55-57,5-60-61-62-63-64kg/141lbs
Dips 3x5 @ 10kg/22lbs
OHS 1-1-1-1-1-1-1 @ 60-65-70-72,5-75(F)-75(F)-75kg/165lbs
Max kipping pullups 42

Deads got heavy at 130kg. But not to bad.
PR on the shoulder press (by 1 kg)
Dips are hard.
PR on OHS by 5kg – it took a couple of attempts.
Grip was the limiting factor in the pullups.
  Reply With Quote
Old 11-14-2011, 02:56 AM   #59
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Saturday: Rest day

Sunday:

Body is aching a bit due to lack sleep and a cold. Therefore I wasn’t able to give it my all yesterday.

Front squat 1-1-1-1-1-1-1 @ 70-75-80-85-90-92,5-95kg/194lbs
Press 3x5 @ 52,5kg/107lbs
Push press (behind neck) 1-1-1-1-1-1 @ 50-60-70-80-85-85kg/187lbs
Dips 3x5 @ 12,5kg/28lbs
Pullups 3-3-3-3-3 @ 10-12,5-15-17,5-20kg/44lbs

Metcon:
5x
5 Deadlifts @ 100kg/220lbs
10 Ground to shoulder with 60lbs slam ball
Time: 4mins 50secs.
  Reply With Quote
Old 11-15-2011, 07:22 AM   #60
Anders Alkaersig
Member Anders Alkaersig is offline
 
Profile:
Join Date: Jun 2011
Location: Copenhagen  Denmark
Posts: 137
Re: Anders' log

Monday: Rest

Tuesday
Trained just after a light breakfast today. Not used to that. Funny how everything feels kind of off due to the early time of the session. Ended up with a good sessions anyways.

Back squats 3x5 @97,5kg/215lbs
BW dead hang pull ups 5-5-5+ - ended up doing 12 in the last set.
Bench press 1-1-1-1-1-1-1 @ 50-60-65-70-75-80-85kg/187lbs

A bit disappointed with the 12 reps of pull ups. Got distracted by a woman stretching.
Bench presses were easy. 5kg pr.

Metcon (sort of)
The clock runs for 20mins.
Mins 1-5: One Clean&jerk @ 70kg/154lbs every 30 secs
Mins 5-15: Amrap of 50 DU and 10 Boxjumps @ 61cm/24inches
Mins 15-20: One Clean&jerk @ 70kg/154lbs every 30 secs

Managed to do all clean&jerks on time. Got 8 rounds in the AMRAP.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth Greg Fischer Workout Logs 127 10-19-2010 04:03 AM
Blair's I should have a log since I don't like logs log. Blair Robert Lowe Workout Logs 197 01-05-2010 04:12 PM
Log, Log....It's big, it's heavy, it's wood. Kris Reeves Workout Logs 88 06-19-2009 12:12 PM
Graham's Log-Maybe if I log it I'll stick it out! Graham Fedorak Workout Logs 25 11-21-2008 05:15 PM


All times are GMT -7. The time now is 02:20 PM.


CrossFit is a registered trademark of CrossFit Inc.