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Old 06-17-2013, 06:25 PM   #1
Donnie Jacobsson
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Location: Gothenburg  Vastra Gotaland
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Earning it old school, fitter tomorrow than today.

Well, title says it all. I am brand new to Crossfit but am keen to give it a go, the community seems great and there is no arguing with the results. I come from a mountain background, snowboarding, rock climbing, bouldering, some alpine stuff and now currently a bit of cycling since moving from the Canadian Rockies to the west coast of Sweden, but nothing serious. I have weight trained for the last few years but I wouldn't call myself anything above intermediate. Just hoping to keep making some small gains each month and be a good example to my family and most importantly my daughter.

I have just put together the next 2 month cycle and the first session was on Saturday, June 15th. Weekly will be broken down as 2 strength, 2 aerobic capacity development, skills development, 1 benchmark, some active recovery(bouldering, long bike, easy jog, 4k row, short WOD). I also commute by bike about 50-75km a week, but never really work above zone 2-3 unless I am feeling super energetic, although the segment challenges on the Strava app are to much fun to pass up on.

Cycle Working Maxes:
Squat 110kg
Front Squat 85kg
Deadlift 190kg
Bench 85kg
Military Press 70kg
Jerk 75kg
Push Press 75kg
Power Clean 85kg
Power Snatch 55kg

Last edited by Donnie Jacobsson; 06-17-2013 at 06:30 PM..
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Old 06-17-2013, 06:37 PM   #2
Donnie Jacobsson
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Re: Earning it old school, fitter tomorrow than today.

Strength Session #1 / 16

Warmup to...

Power Clean
50kg x 3 x 10

Front Squat
20kg x 5
40kg x 5
50kg x 3
60kg x 2
67.5kg x 5 x 2

Plyo Push-ups
2 Plates Height x 2 x 3

BTN Alternate Split Jerk from Rack
45kg x 5 x 10

Barbell Rows
60kg x 12 x 2

Romanian Deadlift
80kg x 12 x 2

Straight Leg Sit-ups x 10 x 2
Hanging Leg Raise x 10 x 2
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Old 06-17-2013, 06:40 PM   #3
Donnie Jacobsson
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Re: Earning it old school, fitter tomorrow than today.

Aerobic Capacity Development #1 / 16
1000m C2 Row Repeats Ladder

1000m - 4:34
rest 1 min
1000m - 4:15
rest 2 min
1000m - 3:59
rest 3 min
1000m - 3:51
rest 4 min
1000m - not today
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Old 06-19-2013, 05:46 PM   #4
Donnie Jacobsson
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Re: Earning it old school, fitter tomorrow than today.

Strength Session #2 / 16

Warmup to...

Power Snatch
@60% 40kg x 3 x 12

Military Press
20kg x 5
30kg x 5
40kg x 5
50kg x 2
@80% 55kg x 5 x 2

DE Box Squat 18"
@60% 65kg x 4 x 10

Pull-ups
BW x 6 x 2

Back Extension
BW x 12 x 2

Russian Twists
2.5kg x 10 x 2
Leg Raises x 10 x 2

Stretching x a ton
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Old 06-20-2013, 05:49 PM   #5
Donnie Jacobsson
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Re: Earning it old school, fitter tomorrow than today.

Benchmark Workout #1 / 8
Modified Angie

100 Push-ups
100 Sit-ups
100 Squats
100 Dips

29:36

No access to a pull-up bar, did dips instead, much room for improvement.
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