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Old 03-10-2008, 10:16 AM   #1
Charlie A Nilsson
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Charlie's Log

Hi
Have the need to get some more motivation for my workouts.
So my what i do is up for public display.
I mainly follow the Crossfit.com WODs, but might trying to add some more WL in my routine.

Goals:
gaining mass from ~146lbs to ~156
Getting more marks on CrossFit Seattle's Athletic skill chart.
Planche
MU

Frontflip and Backflip

probably adding more when i remember everything :P
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Old 03-10-2008, 10:29 AM   #2
Charlie A Nilsson
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Re: Charlie's Log

Posting some of my Benchmark's:
"Mary" 10R+5HSPU+7Pistol's
"Angie" 23:48
"Cindy" 22R+5Pullups

Yesterdays Workout
Warmup:
500m row, 3rounds of pushups, situps and skiprope

handstand fun, planche progression and hanging L-seat.

5min before WOD
3*8 on the bench with 37kg as a specific warmup

"Lynne"
10/17 8/10 7/12 7/11 7/11 (bench in smith machine, nothing else available)

Not really a good comparison but on the 22/2 i did weighted pushups instead of bench, and for fun had a medball as weight(7kg) while doing the pulls.
6/7 8/10 5/9 6/9 6/6

10/3 restday

Last edited by Charlie A Nilsson : 03-10-2008 at 10:36 AM.
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Old 03-11-2008, 12:26 PM   #3
Charlie A Nilsson
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Re: Charlie's Log

11/3
Were a bad boy today at work.. dull day of cleaning the place up, my coworkers brought some sweets for the coffe... darn... to weak to resist.

Well as a punishment, i switched my 5k to the first thing that sounded hard i found on the board....

I did a rowing version of "Daniel"

Workout
Warmup: 3rounds of pushups, squats, Backextension, situps(15 each) +5HSPU and some rope skipping.

WOD
"Daniel"
50 Pull-ups
Run 400m(Row)
21 Thrusters (95lbs.)
Run 800m(Row)
21 Thrusters (95lbs.)
Run 400m(Row)
50 Pull-ups
* Kipping pull-ups allowed

Time: 34:36.8
(had to move and stack the weight for the Thrusters... Globogym, to many people around today)

im probably a sadist.. but i enjoyed this more than running a 5k...
a lot harder though..
And the looks from some at the gym is quite fun...pullups to the concept2 to barbell :P
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28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42
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Old 03-12-2008, 03:17 AM   #4
Charlie A Nilsson
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Re: Charlie's Log

Darn, just as i thought yesterday...
A penalty for yesterdays craving weakness will suck tomorrow..

back to the original Crossfit.com WOD's...

So of to the gym and do the Tommy V workout today, scaled though.
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28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42
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Old 03-12-2008, 06:34 AM   #5
Charlie A Nilsson
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Re: Charlie's Log

12/3

Workout
Fun on the rings
then a bikeride to the gym.

Warmup: skiprope for about 5min

WOD
"Tommy V" a scaled version

21 95" Thrusters
6 rounds of 15 Sig-saw towel pullups=90
15 95" Thrusters
3 rounds of 15 Sig-saw towel pullups
9 95" Thrusters
2 rounds of 15 Sig-saw towel pullups

Time: 27:42.9

tough on the shoulders because of yesterdays workout.

note: total workout time appr. 1h5min

Tomorrow, no upperbody workout...

Need to think about my planche progression.
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28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42
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Old 03-13-2008, 11:39 AM   #6
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Re: Charlie's Log

13/3
CFWU *3
+5HSPU each round

Handstand practice
Obstacles, trying to get up a stairstep.. well hurts if you fall
didn't succed after alot of attempts, but more stabile handstand.

Rings
A little front/back lever progressions.
MU practice, jumping and with feet highup to try to get the technique.
Sitting L-seat to shoulderstand, then back. (sweaty )


WOD
"Michael"

3Rounds for time

800m
50 Backextension
50 Situps

Subs: and Anchored feet situps.

18:25.5

Still feels like a quite good time, even with the subs.

the quickest 800m: 4:01,2
not sure of distance though, could be slightly longer.
quickest 400m: 1:31.0
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Old 03-14-2008, 02:53 PM   #7
Charlie A Nilsson
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Re: Charlie's Log

14/3
Feeling fresh, and meeting up with a friend tomorrow so pushing the restday one step

CFWU*3 +5HSPU (using empty barbell for OHsquats)
real nice, finally got the kipping technique to work
15 pullups suddenly felt quite easy :P

Planche progression

WOD:s
Deadlift
3-3-3-3-3-3-3
50,75,85,90,90,95,100(+ the bars weight,not sure what its weight is... )
Feels like i can go higher, form is getting better.

30 Manmakers for time:
2 10kg dumbbells

7:19
First time doing this one, ouch

Some are starting to ask me for training tips, hehe, maybe introduce a "Cindy" or "Fran" to the next one who ask
But, teaching a 45 year old a handstand is fun and getting asked about workouts.
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28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42

Last edited by Charlie A Nilsson : 03-14-2008 at 03:18 PM.
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Old 03-16-2008, 12:51 PM   #8
Charlie A Nilsson
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Re: Charlie's Log

15/3
Rest day
(Not a good rest day, desserts and beer...tasted good though)

16/3
CFWU*3 15 no pullups, +5 HSPU

Handstand practice
Headstand2Handstand press, slow press.

WOD
To dark to do the "Nicole"

But did max Burbeepullups in 20 min, 2 pullups per Burpee.
92 Burpees...
Nice little sweat angel on the floor afterwards.

Need to get my diet in order... falling of the wagon to often at the moment.
Just a few more days til easterbreak, so stricten up and just eat as healthy as possible during the break and give myself a real kick in the B*** so i actually might get the results i want...
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28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42
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Old 03-17-2008, 01:32 PM   #9
Charlie A Nilsson
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Re: Charlie's Log

17/3
500m Row (1:50 warmup)
CFWU 3*15 -pull and dip
+skiprope

Handstand practice

Snatch practice 3*7 with empty bar

WOD
"Nate"
2 MU
4 HSPU
8 2pood KB

Sub:
5/5 for each MU(no kipping pullups, did them on the dip machine)
32kg DB for KB

8R+5/5 5/0 in 20min
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Old 03-19-2008, 05:14 AM   #10
Charlie A Nilsson
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Re: Charlie's Log

18/3 Restday

19/3
Morning excercise

CFWU -pull and dip +skipping(practice DU)

Testing Handstand on a bosuball(think thats the name for them, a half yoga ball) upside down.
Managed about 2sec tops, hard but pretty good for balance training and for fun :P

WOD
"Fran"
21-15-9
Thrusters
Pullups

as RX:ed

10:16,5

Thought i would get a bad time for this, but what the...
Felt low on energy and no breakfast or preworkout meal before gym.
But she definitly kicked my B**t.

Had 2 thoughts floating around my head while lying on the floor...
Man, 2min... 2min... how is that possible...
****, fells like grandma just kicked me in the nuts...

Coach must have been really in a bad mood when he introduced this one...

But i'm still happy
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28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42
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