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Old 10-18-2010, 03:19 PM   #1
Edvard Fagerholm
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Edvard's Workout Log

I decided to create a workout log now that this board is being advertised on CFCC's website.

Background: Started doing CrossFit regularly in September with 4 workouts in the beginning of August. Before that I was just going to the gym following a "regular" program. My gym career got reset for 2007-2008 and in March of 2009 I could barely squat a 45lb bar and in January barely myself. I had to work up very slowly to avoid injury, so I started heavier lifting around January this year.

10/18/2010

Worked up to a peak set of two on the back squat. Ended up with:

95x2
135x2
155x2
185x2
205x2
215x2
225x1

Metcon: 50 single leg squats (per leg) -- 9:06

I think my quads cramped after around 20 reps per leg, so completing the whole thing was pretty awful. Probably should have rested today as my previous rest day was on Wednesday last week... I did feel quite happy having finally reached the 100kg limit on the squat.
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Old 10-21-2010, 05:09 PM   #2
Edvard Fagerholm
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Re: Edvard's Workout Log

10/21/2010

Worked up to a peak set of two on the sumo deadlift. Got

135x2
185x2
215x2
245x2
275x2
300x2

First time ever I've broken the 300lbs limit on any form of deadlift.

Metcon: AMRAP 7min of the following

10 sumo deadlifts (2/3 of peak set, so 200lbs)
10 jump squats
10 lunges

-> 4 rounds + 5 lunges.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 10-22-2010, 07:41 AM   #3
Edvard Fagerholm
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Re: Edvard's Workout Log

10/22/2010

Worked up to a peak set of two on the push press. Got

65x2
65x2
85x2
105x2
110x2
115x2
120x2
125x2

My last set didn't really feel hard, I just felt very tired, so on a good day I could probably get at least 135. I still feel like my shoulders haven't completely recovered from previous workouts even though I rested two days this week.

Metcon: AMRAP 7min of

7 push-presses (2/3 of peak, used 85 pounds)
7 pull-ups

-> 4 rounds + 4 pull-ups

I need to learn how to kip properly, because strict pull-ups kill my performance pretty quickly. Unfortunately, I haven't attended any of our gymnastics classes for more than a month, so I haven't practiced kips either. Need to work on that...
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 10-25-2010, 07:26 AM   #4
Edvard Fagerholm
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Re: Edvard's Workout Log

10/25/2010

Worked up to my one rep max on the squat. Reps were as follows:

115x1
145x1
185x1
215x1
225x1
235x1
245x1

Felt great. I was hoping to get 235 today, but apparently I exceeded my expectations.

Metcon: 3 rounds of (time limit 10min)

200m run
40 double unders

-> 2 rounds + 5 double unders

I just simply can't do double unders... I probably have a 1:10 ratio of double unders to normal singles when I'm doing them, so I end up jumping forever without getting any of the prescribed stuff done. Need more practice...
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 10-26-2010, 06:45 PM   #5
Edvard Fagerholm
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Re: Edvard's Workout Log

10/26/2010

Worked out to a peak supinated pull-up. Ended up with the following attempts:

BWx1
15x1
30x1
45x1
55x1
65x1 fail
60x1

Metcon:

1 min strict pull-ups @ 40lbs
1 min struct pull-ups
1 min kipping pull-ups
1min row for calories

- > 6, 10, 7, 19

My pull-ups suck. My arms have actually become smaller once I started CrossFit and it feels like that has an impact on my pull-ups. My max is getting higher though, but I'm getting less reps. One reason for this might be that after moving to a new apartment, I don't have a pull-up bar anymore. I used to do a few random reps every day, so my current total number of pull-ups per week is probably less than it used to be.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 10-27-2010, 06:00 AM   #6
Greg Privitera
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Re: Edvard's Workout Log

Yeah, I wouldn't sweat that decrease too much as long as everything else is improving. Your previous high frequency means you were a little bit "specialized" (neurologically) towards pull-ups...they will catch back up as you get stronger and do more WODs.
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Old 10-28-2010, 07:34 PM   #7
Edvard Fagerholm
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Re: Edvard's Workout Log

10/28/2010

Today we did the following:

Power
Broad jumps for maximum distance. Jumped 108 inches.

Strength
Worked up to a max rep on the sumo deadlift. Reps were

135x1
185x1
205x1
245x1
275x1
305x1 PR
315x1 fail

Metcon
Tabata kettlebell swings @ 24kg: Reps 13,12,11,11,10,10,9,10

I didn't realize we were doing broad jumps today, so yesterday I did a workout at home which consisted of 3 tabatas in a row. Did burpees, squats, push-ups. Legs were pretty sore today and I couldn't break my old PR on the broad jump which is 111 inches.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 10-29-2010, 12:21 PM   #8
Erin Davidson
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Re: Edvard's Workout Log

Hey, hey - are you still doing the paleo thing?
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Old 10-29-2010, 01:40 PM   #9
Edvard Fagerholm
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Re: Edvard's Workout Log

I'm still following paleo, so yes. However, I realize that I'm skinny enough, so I should probably work on gaining strength. I don't think it's smart to try to burn whatever small amount of fat I have (though my abs are not clearly visible... like it matters ) before I can actually do most of the benchmark workouts RX'd. My presses are especially weak, so there's no way I can do thrusters at 135lbs. Similarly, my pull-ups require some work.

I've always wanted to be able to squat 150kg and deadlift 200kg. I think I should keep working on that instead and just eat tons of clean food... Maybe in 5-6 months I could start working on actually getting very lean.
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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Old 11-01-2010, 08:17 AM   #10
Edvard Fagerholm
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Re: Edvard's Workout Log

11/1/2010

So CFCC moved temporarily to the 12th street gym, so now we are temporary members and allowed to use their awesome "chest room". Our workouts for the next 2 weeks are kettlebell only, so my hips and lower back are going to get a lot of work.

Today's workout was:

Power
Squat jumps 5x6 with a 24kg kettlebell.

Metcon
5 rounds of:

10 kettlebell swings
20 lunges (with a kettlebell)

both with a 24kg kettlebell.

Misc
Now that we have access to the gym and only working with kettlebells, I was wondering if it would be smart to do some squats, deadlifts, benching, presses etc. at the gym? Like if going to CrossFit in the morning, I could do a low volume quick workout in the evening, say work up to a max set of 3 on one of the basic lifts. Would this be of any use or just make me overtrain?

I also started to eat a lot today. Breakfast was as follows:

1 cup of whole milk
1 banana
1 apple
2 slices of bacon
1 large tomato
2 Tbsp flax oil
1/2 chicken breast
20g protein powder.

Post workout I had 50g of whey and 30 minutes later one banana. Having lunch in about an hour. The last time I tried eating a lot, I didn't put on any weight, so it seems like I would have to get close to 4000kcal to get anything done. I'll see what happens...
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Current tested maxes:
Squat: 245, Sumo DL: 315, Push-press: 125, pull-up (supinated): 60 (in lbs)
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