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Old 02-16-2012, 09:09 AM   #91
Anders Alkaersig
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Location: Copenhagen  Denmark
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Re: Anders' log

Tuesday:

Shoulder presses - 5-5-5-5-1-1-1 @ 45-50-53-55-58-60-62kg/137lbs

Metcon: Another benchmark workout, namely "Christine".
Time: 9min 27sec.

Nasty NASTY workout. Took a long time to recover from it.

Wednesday:

Back squat - EMOTM for 10min - 1 rep @ 110kg/243lbs. Felt somewhat easy, will try 115kg next time around.

Metcon:
21-15-9 reps of
Bench press @ 60kg/132lbs
Back extensions
Slam ball to shoulder @ 50lbs
Time: 5min ?sec

Thursday: Rest
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Old 02-20-2012, 04:49 PM   #92
Anders Alkaersig
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Re: Anders' log

Friday:
Worked out with Kræn.

Front squat - EMOTM for 5 min - 1 rep @ 95kg/210lbs. Easy
Then immediately
Front squat - EMOTM for 5 min - 3 rep @ 85kg/187lbs. Hard.

5 min rest

Metcon:
Amrap 5min
Two persons, one bar.
Max rep Clean/Jerk @ 60kg/132lbs.

54reps.
Hard but ok, problably could have continued the tempo for a couple of minutes more. Next time: heavier.

5 min rest

Metcon:
One person works, the other rests.
10 rounds each.
2 Tire flips
50 m farmers walk @ 2 x 40kg/89lbs.

Time: 11min 45sec

Saturday:

Metcon:
50 Lunges
5 Pullups - deadhang
10 Push ups - HR
40 Lunges
5 Pullups - deadhang
10 Push ups - HR
30 Lunges
5 Pullups - deadhang
10 Push ups - HR
20 Lunges
5 Pullups - deadhang
10 Push ups - HR
10 Lunges
5 Pullups - deadhang
10 Push ups - HR
500 m row

Time: ?

Sunday:
Bench normal grip width - several sets of three - top set @ 85kg/187lbs
Bench narrow grip - several sets of three - top set @ 80kg/176lbs
Back squat - sets of one - top set @ 120kg/265lbs. Tie PR. Easy.

Finished off with 20rep set @ 60kg/132lbs. Easy.

Monday: Rest
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Old 02-22-2012, 01:52 AM   #93
Anders Alkaersig
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Re: Anders' log

Tuesday:

5x
5 Back squat @ 95kg/210lbs
5 Burpee boxjumps - high box with two extra 20kg pleates
10 Pullups
Time: 7min 58sec

10min rest then

AMRAP 8min
15 Anchored abmat situps
5 shoulder presses - increasing the weight each round - 5kg - starting at 30kg/66lbs.

Finished 7 rounds + 15 situps. (last weight was 60kg/132lbs). Apart from last presses, everything was unbroken.
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Old 02-23-2012, 02:52 AM   #94
Anders Alkaersig
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Re: Anders' log

Wednesday:

Three metcons in a row - no rest:
3x
10 Push ups - HR
10 Pull ups
10 Box jumps - regional standard

2x
10 T2B
10 10 Wall balls @ 20lbs
10 KB snatch @ 24kg/53lbs

1x
10 Pistols
10 HSPU - strict

Time: 10min 12sec

10min rest then:

5-4-3-2-1 reps of
Deadlift @ 120kg/265lbs
75m run between sets.

Time: 2min 31sec.
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Old 02-23-2012, 10:25 AM   #95
Anders Alkaersig
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Re: Anders' log

Thursday:

Two workouts. A 7min Amrap to prepare for the time domain of the Open workout. And a burpee tabata to prepare for the movement.

Amrap 7min:
Ladder (1-2-3-4-5-.....) of
Deadlifts - standing on a 20kg plate, 48kg/106lbs kettlebells in each hand.
&
Bench press @ 60kg/132lbs

15m walking lunges between each station.

Completed 7 rounds + 1 lunge.

10min rest then:

Burpee Tabata (Open 12.1 standards).
Reps: 54

Two conclusions (or rather observations):
I now know what approx. level of intensity i can endure for 7min. Went out a little too fast but I know that now.
The 6inch jump on the burpees taxes the calves more than expected. Think i'll do five burpees, two breaths, and continue.
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Old 02-26-2012, 03:00 PM   #96
Anders Alkaersig
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Re: Anders' log

Friday: Rest

Saturday: Rest

Sunday:
I have been drinking (more or less severily) Thursday, Friday, and Saturday (had friends living abroad visiting).
Therefore I had little expectations for my 12.1 Open Workout today.

I managed 76 reps. Not happy, not sad. Think I might have been able to hit 95-100 if had been fresh and not hungover.

The video: http://www.youtube.com/watch?v=j8kdz...CJ7Lmbnc4AgAII WFS!

6 hours rest.

Back squat 3-3-3-3-3-3 @ 60-70-80-90-100-110kg/243lbs
Back squat 1-1-1-1 @ 110-115-120-125kg/276lbs - PR! happy
Deadlift 1-1-1-1-1-1-1-1-1-1 @ 60-70-80-90-100-110-120-130-140-150lbs/336lbs
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Old 03-02-2012, 01:49 PM   #97
Anders Alkaersig
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Re: Anders' log

Been sick Monday through Thursday.

Friday:
Trained with Kræn.

Back squats - EMOTM 5min - 1 rep @ 110kg/243lbs.
immediately afterwards
Back squats - EMOTM 5min - 3 reps @ 100kg/229lbs

10min rest

Metcon:
One person completes a full round, the other rests.
1 Barbell complex @ 60kg/132lbs (power clean, hang squat clean, front squat, push press)
200m run.

3 rounds each. To be performed as all out efforts, no gaming.
Untimed.

10min rest.

Metcon:
7x
7 Deadlift @ 70kg/155lbs
7 Clapping push ups
Time: 3min 48sec.

Saturday: Rest
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Old 03-04-2012, 02:52 PM   #98
Anders Alkaersig
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Re: Anders' log

Sunday:
Did the 12.2 Open workout today.
43 reps. Happy.

http://games.crossfit.com/judge/112108 WFS

Feel free to comment on the site and thumb up or down.
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Old 03-06-2012, 01:45 AM   #99
Anders Alkaersig
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Re: Anders' log

Monday:

Deadlift 3x3 @ 135kg/298lbs. - Back still tight from sunday's snatches.
Powerclean - sets of three - top set was 85kg/187lbs.
Press 3x5 @ 50kg/110lbs. Easy.
Pullups 5-5-5+ - got 9 in the last set.

Metcon:
Partner Workout.
Accumulate 150 30lbs ball slams.
One person holds a 55lbs plate overhead, the other one slam balls away.
Time: between 5 and 6min. (timer stopped midway).

Tuesday: Rest
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Old 03-08-2012, 01:55 AM   #100
Anders Alkaersig
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Re: Anders' log

Wednesday:
Attended an 'experienced crossfitters only'-class at Crossfit Copenhagen.
One is expected to be generally warmed up before class starts.
No explanations of movement, just work.

Band sprints. 5x20m. 1:1-work:rest

then:

3x
20m prowler push @ moderate weight
45sec hang from pull up bar
3min 10sec

then:

Max 10m sprints in 1min.
19 turns.

then:

15min Amrap of
3 push press @ 60kg/132lbs (from ground)
4 strict pullups
5 front squats @ 60kg/132lbs (from ground)

10 rounds. Pull ups slowed me down big time.
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