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Old 05-08-2010, 12:40 PM   #21
Jordan Wallace
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Re: Arni's workout/progress log

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Originally Posted by Árni Björn Kristjánsson View Post
Today we decided to do the 4th event in the Europe Regionals that are taking place this weekend.

Event 4
For time:
Run 400m
3 rounds of 15 power snatches (40/30kg), 35 double-unders
Run 400m

I finished in 10:01.

I enjoyed this WOD!
Got some good stuff going on here dude, i did this today in 9:20, real suckfest.
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Old 05-11-2010, 02:23 AM   #22
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

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Originally Posted by Jordan Wallace View Post
Got some good stuff going on here dude, i did this today in 9:20, real suckfest.
Thanks and good job, that's a pretty good time
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Old 05-11-2010, 02:27 AM   #23
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

10/05/10

11km on the bike to and from work

Gym before work:
Bench press and back squat+ 3min ab amrap

After work CF
AMRAP for 20 mins:
7 box jumps 60cm
7 burpees
7 kettlebell swings 24kgs/52#

I did 14 rounds and that was a nasty WOD!
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Old 05-11-2010, 03:30 PM   #24
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

11/05

11km on the bike

Gym before work
Was gonna do some deadlift but my back is kinda f-ed up from yesterdays kettlebell swings so.. no deadlifts

Did some good strecthing, worked on my dips(3x8 bench dips) and did my classic 3 min ab amrap. Easy workout...

Afternoon CF
Worked on our PowerCleans a little bit since todays wod had PC. I went up ca 90% of my 1RM.

The WOD:
5 rounds of
450m run
15 powercleans 60kg/132lbs

I finished in 19:49 and boy did this Wod SUCK! I sooo hate running...

Also got my bodyfat measured for the first time. 12.8%
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Old 05-12-2010, 01:29 PM   #25
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

12/05

It was freezing cold and raining this morning so I decided to drive to work in stead of riding the bike.

No CF today.. is suppose to be a rest day.

Played some squash though... thats always fun!

I'm suppose to be trying 100% paleo but man did I fail today...... I suck.
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Old 05-13-2010, 07:16 AM   #26
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

13/05

A holiday today in Iceland so my box had a single WOD planed for all the groups.

It was a team WOD, 4 or 5 person teams. Everyone was mixed together, the best athletes with beginners etc.

Here is the WOD:
450m run
200 squats
180 Situps
160 pushups
140 kettlebell swings (24/16 kg)
120 Wall ball (20/14) 10/8 fet
100 Burpees
80 Pull ups
60 Box jumps (60/50cm)
40 Hand stand pushups
20 Muscle-up
450m run

Only 2 persons could work at a time(3 if it was a 5 person team) the others rested. Team mates could help each other with the excercise(like assisted pullups, hspu and muscle ups). We where 5 persons in my team so we just did more reps then the 4person teams. We had to finish each excercise to be able to start with the next one.

We finished in 3rd or 4th place in 28:00mins.

So much fun and the weather was nice so everything was done outside

The plan was to take a rest day but the WOD just looked to fun to miss... so I'll rest tomorrow!
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Old 05-14-2010, 01:07 PM   #27
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

14/5

5x5 Front Squat

60kg-80kg-85kg-95kg(PR)-100kg(fail)

Managed to do 100kgx4 but I failed on the last lift. This is still a PR in 5 reps.

My 1RM is 110kg, I think I can do better then that now.

Was gonna do the benchpress also but I only got up to 85kgx3 when I had to stop. Been having some pain in my left elbow

Ps. Was gonna rest today... I failed again. Maybe tomorrow.....
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Old 05-17-2010, 01:33 PM   #28
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

17/05/10

5x5 Deadlift
60-100-140-160-170kg(374lbs) wich is a 5RM PR.

Did a 1RM PR also, 202.5kg/446lbs

Then the WOD:
5 rounds of:
150 single unders
15 push ups
20 box jumps 60cm
25 squats

I finished in 13:52m and absolutely nothing left in the tank!

My back is gonna be sore tomorrow after the deadlifts!!
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Old 05-18-2010, 02:06 PM   #29
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

18/05/10

Weighted pull ups 5x3

I only got up to 15lbs/7kg. But not that long since I got my first pull up so I'm pretty happy with it. Gonna try for 22lbs/10kg next time.

WOD:
5x3min rounds:
Run 450m
60kg/132lbs front squats until 3mins are over.

Ran the 450m usually around 2 mins.. very slow and was always the last one in.

Squat reps: 12-8-8-7-8=43 reps
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Old 05-19-2010, 03:52 PM   #30
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

19/05/10

5km run = 24:30

Pretty happy... but the fastest guys where doing it in under 20 mins so I have a long way to go. Gonna aim for sub 23m soon. I felt like a had a little gas left in the tank after the run today.

Shoulder Press 5x5:

40-45-50-55 begin_of_the_skype_highlighting**************40-45-50-55******end_of_the_skype_highlighting(PR)-57.5kgx3(fail)
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