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Old 06-23-2013, 01:04 PM   #1
Jakob Strand
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The allround athlete journal

Hey all. As you can see Im new to the forum and I want to start logging my training.

About me.
Im from Denmark, M/30/1,87m/108kg. Ive done most sports, but since 1998 Ive mostly done track and field, mainly the throwing events.

Last year I became a father to a great little girl, and I decided too loosee weight and get back in a more allround shape.

So I started doing a little crossfit like workouts and focused more on my diet, and have now lost 12kgs and a lot of strengh. My goal is to get to around 100kg and see how that feels for me. I already feel alot better being this much lighter.
Ive decided to combine crossfit wods with some track and field training, and keep eating as clean as I can, and hats what yhis journal is for.

So feel free to ask questions, make suggestions or comment.

/Jakob
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Old 06-24-2013, 03:46 AM   #2
Jakob Strand
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Re: The allround athlete journal

Monday

Final exam tomorrow, but needed to clear my head, so did he following quickie workout.

Bench
6x60
5x80
4x90
3x100
2x110
1x120
11x100kgs

Chins strict
4x5

Tomorrow aftr my exam I plan to do a proper workout.

Last edited by Jakob Strand : 06-24-2013 at 03:50 AM.
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Old 06-25-2013, 04:22 AM   #3
Jakob Strand
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Talking Re: The allround athlete journal

Tuesday

Warmup

P clean and jerk
3x60k
2x60k
2x80k
2x90k
1x100k
1x105k
1x110k
0x117,5k

Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups
Time: 6.43min
All DLs unbroken. First two situp sets unbroken and strict. After that 5s and pulling with the arms.

Bench
5x60k
5x80k
5x90k
4x100k
3x110k
1x120k
1x130k
0x140k
6x110k

Seated kb cleans
3x10 w 8k's.

A good workout celebrating my final exam.

Edit/ couldnt quite stop so did some pistols.

Last edited by Jakob Strand : 06-25-2013 at 04:31 AM. Reason: Not knowing when to go home.
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Old 06-27-2013, 04:43 AM   #4
Jakob Strand
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Smile Re: The allround athlete journal

Thursday

Kb snatch to lunge cirkel, both sides
2x24k
1x28k
1x32k - easy on right hand, but lacking stability with left.
5x24k

1round of
Walking lunges, kb oh
10x24k each side
And
1 rope climb, two repes, no feet

Lever hspu
5x10

Pistols
3x3e

Done. Decent workout.
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Old 06-28-2013, 05:45 AM   #5
Jakob Strand
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Talking Re: The allround athlete journal

Friday

Sumo deads
5x150
3x150
3x150

Hspu, training kip
1,1,5,3
Pretty decent considering this is only my second time kipping.

Pushups, one set
42reps.

Some horizontal pulls on the ropes.

Thats it for today. Good workout.
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Old 07-05-2013, 08:17 AM   #6
Jakob Strand
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Talking Re: The allround athlete journal

Friday

So busy lately. But got in a workout tiday.

Jog and swings.

Threw some balls, for javelin practice.

For time, five rounds of
200m run
3 stricts chins
3 kipping hspu
Time 15min28s

Tough. The running totally took it out of me.

After I worked on mastering the pummel horse. Or just used the exercise from the video. However he bucket I chose wasnt good enough, so didnt ork properly. Will find a different bucket and see.

Then 2x3 pistols each siše and chins 2x3.

Done.
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Old 07-10-2013, 01:45 PM   #7
Jakob Strand
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Red face Re: The allround athlete journal

Monday

Hang squat cleans. 10k jumps. Failed at 110k. 100 was easy.

100m, 200m, 200m 80-90% sprint.

Wednesday

Stairjumps
Onelegged, one step
40 right leg, 26 left leg
40 left leg, 26 right leg
Jump+skip, 2 steps per, shift legs every time
66 steps
Bounds, 2 steps at a time
66 steps
Scale the 66 steps in the fewest possible bilateral jumps
20 jumps. Can probably do better next time.

Legs were fried after this.

Last edited by Jakob Strand : 07-10-2013 at 01:47 PM. Reason: Forgot mondays session
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Old 07-12-2013, 07:42 AM   #8
Jakob Strand
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Talking Re: The allround athlete journal

Friday

Discusthrow.

P snatch
3x40
3x50
3x60
3x70
1x80 heaviest in a long time.
Good snatching today.

Bench
10x100
7x110
4x120

All weights in kgs.

For time
1-2-3-4-5-6
Strict chins
Alternating pistols, all reps on both legs
Hspu
Time 19min15s.

Tough and hot today.
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Old 07-16-2013, 09:34 AM   #9
Jakob Strand
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Wink Re: The allround athlete journal

Tuesday

Stairs 66 steps
Bounds every 2nd step
Bounds every 3rd step
Step, jump and land on same leg. Alternating
Skips 40L/26R, 40R/26L
Cat crawl forward down 26 steps
Cat crawl backwards up 16 steps. Arms failing me.

Pushups. One max set.
35.

Short and good session.
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Old 07-18-2013, 02:48 AM   #10
Jakob Strand
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Cool Re: The allround athlete journal

Thursday

Jog 2km.

Discus throw.

Tried some sprints, but decided against it due to sore hamstrings.

For time
1-2-3-4-5-6
Strict chins
Alternating pistols, all reps on both legs
Hspu
Time 15min15s. 4 min PR.

Good session. Fantastic weather.
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