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Old 12-15-2011, 02:26 AM   #71
Anders Alkaersig
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Re: Anders' log

Monday:
Deadlift 3-3-3+ @ 98-112-125/276lbs - got 8 reps
Power cleans - worked up to 1rep @ 80kg/176lbs - did several at 75kg/165lbs
OHS - worked up to 1rep @ 80kg/176lbs - PR

Buddy Amrap 5mins:
Max rep Squat snatches @ 43kg/95lbs. Sharing a bar.

Reps: ? - no breaks though.

Tuesday:
Attended a class at crossfit copenhagen.

Back squats 3-3-3+ @ 76-86-97kg/214lbs - got 7 reps.
Hang power clean drills
Full squat cleans 3-3-3-3-3 @ highest set was @ 87kg/192lbs

Metcon:
5min AMRAP
5 Push ups
5 Burpees

11 rounds.

Wednesday:

3 x max L-sit
Press 5-3-1+ @ 45-51-57/126lbs - got 5 reps
Push press (from neck) - worked up to 1rep @ 95kg/210lbs

Metcon:
10 min Amrap:
5 strict pull ups
5 strict ring dips
10 push ups
25m walking lunges

9 rounds flat.

Thursday: 90mins swimming
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Old 12-22-2011, 06:05 PM   #72
Anders Alkaersig
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Re: Anders' log

Friday: Rest

Saturday:
Attended a class at Crossfit Copenhagen.

We did:
Not timed (with increasing intensity)
4x
20 Double unders
20 Situps
20 Lunges

10mins free handstanding skills

then with moderate intensity accumulate
60 T2B
20 Really freaking high box jump (between bellybottum and nipple height)
60 ball slams @ 40lbs

eventually we did the following metcon:
6x
3 Clean and jerk @ 70kg/155lbs
5 Ball slams @ 50lbs

Time: 4mins 13secs

Finished off with 2mins 30secs in plank.

Sunday:
Deadlift 5-3-1+ @ 100-120-132,5/292lbs managed 6reps in last set.
Power clean - worked up to a rep @ 80kg/176lbs
Lots of Back extensions and pullups

Metcon:
1-2-3-4-5-6-7-8-9-10 of
Clapping push ups
Fat bar Pullups
Fat bar T2B

Time: 11mins 10 secs

Monday:
Attended a Power wod at Crossfit copenhagen.

Back squats 5-3-1 @ 82-93-103kg/227lbs - managed 5 reps in last set

Then:

5min Amrap:
Ground to overheads @ 70kg/155lbs
Score: 27reps

Tuesday: Rest

Wednesday:
Press 5-5-5+ @ 42-47-53kg/117lbs - got 6 reps in last set
Bench press 10-8-6-4-2 @ 62-67-72-77-82kg/181lbs
Lots of pull ups

Wednesday:
Attended a class at Crossfit Copenhagen.

30 mins dynamic warm up.

Then:
7min Amrap
10 Air squats
2 Grey skull grinders

2 min rest

7min amrap
10 Atomic situps
2 parralet shoot throughs with a push up and a dip

2 min rest

7 min amrap
10 KBswings @ 24kg/53lbs
2 x 10 meters broad jumps (counted as 2 reps)

a total of 475reps. tough but satiesfied.

Friday: rest
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Old 12-29-2011, 04:26 AM   #73
Anders Alkaersig
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Re: Anders' log

Ended up running a 5k at moderate pace on friday. Approx. 22mins.

Saturday: (at a very non-crossfit gym)
Deadlift 5-5-5+ @ 95-105-122,5kg/270lbs - managed 5 reps in the last set
Power cleans - worked up to one rep at 80kg/177lbs
Played around with bend over rows - 3 reps each arm - with all sizes of the dumbells (they werent that heavy)

Also did lat pull downs, leg presses and curls - just for ****s and giggles

Sunday:
Back squat 5-5-5+ @ 75-85-95kg/209lbs - managed 11 reps in last set
Squat cleans - worked up to one rep @ 85kg/187lbs
Press 10 reps in as few sets as possible @ 60kg/132lbs - 4 sets.

Rowed 3k in 11min 30secs. not too hard, but restrained myself out of selfpity and hangovers.

Finished off with 30 shoulder presses for time @ 50kg/110lbs. Approx 2mins 30secs.

Monday: Rest (and hangovers)

Tuesday:
Press 3-3-3+ @ 45-50-55kg/121lbs - managed 6 reps in the last set.
Bench - EMOTM for 15mins 2 reps. Maxed out at 85kg/187lbs. Nice!

Metcon:
3 x
400m run (down and up a steep steep hill)
10 shoulder to OH with two 20kg/44lbs dumbells
Time: ??? but hard!!!

Wednesday:
Deadlift 3-3-3+ @ 100-115-130/287lbs - managed 6 reps in last set. Decent.
Bend over rows ladder. 5 reps each hand with all dumbells.
Power cleans - worked up to one rep @ 80kg/176lbs

Metcon:
5x
400m run (down and up a steep steep hill)
10 Deadlift @ 80kg/176lbs
Time: 12mins 10 secs

Deadlifts unbroken and fast. Run not so fast

Thursday: Rest
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Old 01-04-2012, 03:19 AM   #74
Anders Alkaersig
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Re: Anders' log

Friday:

Backsquat 3-3-3+ @ 80-90-101kg/222lbs - managed 5 reps in last set. guess that is ok.
Squat clean - worked up to a rep @ 88kg/194lbs - PR

Metcon:
5 Muscle snatch @ 45kg/99lbs
10 Wall balls @ 20lbs
25 meters sled drag @ 90kg/198lbs

Time: ?
loved the sled drag.
first time ever doing muscle snatches in a metcon. really emphasised power in the hips.

Saturday:
Press 5-3-1+ @ 47-53-59kg/130lbs - got 3 reps in last set.
Bench 10-8-6-4-2 @ 63-68-73-78-83kg/183lbs - easy
Push press (neck) - worked up to a rep @ 95kg/210lbs. Failed 97,5kg/215lbs.
Clean and jerks - worked up to a rep at 80kg/176lbs. Felt easy.

Metcon:
8 min Amrap:
5 heavy tire flips
10 meters of front squat to throw @ 50lbs slam ball
2 rope climbs

7 rounds

Sunday: Rest

Monday:
Deadlift 5-3-1+ @ 110-125-136kg/300lbs - got 5 reps. Pr.
Several sets of back extensions
Several sets of light good mornings
Several sets of ghd situps

Metcon:
5x
5 Deadlifts @ 100kg/220lbs
10 Burpees
Time: 4min 14sec. Nice! (15 secs faster than last time)

Tuesday:
Backsquats 5-3-1+ @ 85-95-106kg/234lbs - got 5 reps in last set. decent.
Power cleans - worked up to one rep @ 88kg/194lbs. Pr!
Lots of grey skull grinders between sets (strict pullups + strict t2b)

Metcon:
5x
5 Power cleans @ 50kg/110lbs
10 Wall balls @ 20lbs
Time: 4min 10sec.

Wednesday: Rest.
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Old 01-08-2012, 06:57 PM   #75
Anders Alkaersig
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Re: Anders' log

Thursday:
Late night session with KrŠn.

Deadlifts 5-5-5+ @ 110-110-125/275lbs - got 10 reps in the last
Power cleans - worked up to one reps at 89kg/196lbs - several at lower weights
Shoulder presses 5-5-5+ @ 43-48-56kg/124lbs - got 6 reps in last set - problably tired from the cleans.
Ring dips 3x8

KBswings: as fast as possible I did 20 reps with all of the sizes. 48-40-32-24-20-16-12-8kg - harsh

Friday:
Lunges - 3 each leg - worked up to 80kg/177lbs
Several sets of 5rep pullups
Bench press - 10x2 rest 60 secs between sets. A total of 75kg including chains. Easy.
Push Jerk - worked up to 90kg/199lbs
Box jumps - did approx 10 - one box + 5 20kg plates

Then:

Metcon:
Death by burpees:
14 rounds + 14 burpees.

Saturday: rest

Sunday:
Back squat 5-5-5+ @ 80-90-100kg/220lbs - got 12 reps in last set
Front squat - worked up to 1 rep at 97,5kg/215lbs - PR!
Lot of T2B

Metcon:
5x
10 KBswings @ 24kg /53lbs
10 Goblet squats @ 24kg /53lbs
10 Atomics
10 Push ups

Time: ??? but beat KrŠn
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Old 01-16-2012, 04:04 AM   #76
Anders Alkaersig
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Location: Copenhagen  Denmark
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Re: Anders' log

Monday:
Dead lift 3-3-3+ @105-120-133/293lbs - managed 5 reps in last set.
Power cleans - worked up to a rep at 89kg/196lbs - and missed 90kg

Did approx. 30 rope climbs.

Tuesday: Rest

Wednesday:
Back squats 3-3-3 @ 81-85-105kg/232lbs - got 3 reps in last set

Then:
EMOTM for 15min
2 Front squats @ 85kg/187lbs
5 Strict ring dips

Completed all rounds, but they were hard at the end!

Thursday:
Shoulder press 3-3-3 @ 45-51-58/128lbs - got 3 reps in last set
Bench 10-8-6-4-2 reps @ 64-69-74-79-84kg/185lbs - easy
Stricts ring dips - 3x10 - surprisingly easy.

Metcon:
5 x
10 Wall balls @ 20lbs
15 meters sled pull (only arms) @ approx 70kg/155lbs
Untimed. A grinder.

Friday: First (of hopefully many) Friday Suckfests with KrŠn.
┴ la 12 days of Christmas:
1 Ground to overhead @ 70kg/155lbs
2 Strict pullups
3 Dead lifts @ 110kg/243lbs
4 T2B
5 Front squats (from ground) @ 70kg/155lbs
6 Wall balls @ 20lbs
7 Slam Balls @ 50lbs
8 High box jumps
9 SDHP @ 48kg/105lbs
10 KB swings @ 24kg/53lbs
11 Push ups
12 Burpees

Time: 28mins 54secs. Brutal

Saturday: Rest and hungover

Sunday: With KrŠn and Erika
Front squats 5-5-5-5-1 @ 60-70-80-90-100kg/220lbs PR!
Bench press 10-10-5-5-5 @ 60-70(PR)-80(PR)-80-80/177lbs
Dead lifts - after lots of warm up sets - EMOTM for 10mins 1rep @ 140kg/309lbs.

Monday: Rest.
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Old 01-17-2012, 03:38 AM   #77
Anders Alkaersig
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Re: Anders' log

Tuesday:
Press 3-3-3-3-3 @ 40-45-50-55-60/132lbs - got two in the last set.
Power cleans - worked up to one rep at 90kg/198lbs - PR

Metcon:
5x
10 Wallballs @ 20lbs
10 Slam balls @ 30 lbs
Time: 4min 50sec
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Old 01-19-2012, 04:35 AM   #78
Anders Alkaersig
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Re: Anders' log

Wednesday:
Strong day!

Back squats - 5x3 - top set was @ 110kg/244lbs PR
Back squats - 2x1 - 115-120kg/265lbs Both PRs!
Pullups 7x5

Metcon:
Partner workout.
In total complete
25x
5 push ups
2 Power cleans @ 60kg/132lbs

1 person must hang from a fat bar while the other does push ups and pc.

Tough
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Old 01-21-2012, 04:32 AM   #79
Anders Alkaersig
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Re: Anders' log

Thursday: rest. sore.

Friday: Another Friday Grinder with KrŠn.
Done as 4 consecutive workouts. The last amrap equals your score.
30min Amrap:
Complete
3x
500m Row
5 Deadlift @ 120kg/265lbs
15 Boxjumps
---------
3x
15 Push ups (hands released in the bottum)
15 Slam ball ground to overhead @ 50lbs
---------
3x
5 Clean&Jerk @60kg/132lbs
10 Backsquats @60kg/132lbs
---------
Amrap rest of the time until 30min
15 meter Slam ball throw (like a wall ball throw. squat and throw)
Strict pullup ladder

Result: Completed the round of 7 pullups + slam ball throw and 3 pullups

Beat KrŠn by a small margin. Revenge from last friday.
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Old 01-23-2012, 06:44 AM   #80
Anders Alkaersig
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Re: Anders' log

Saturday: rest. sore.

Sunday: rest. hungover.

Monday:
Busy morning session, therefore I did:

Supersets of
Back squat 10x2 @ 108kg/238lbs
Press 10x2 @ 57kg/126lbs
Weighted pullups 10x2 @ 20kg/44lbs

Did the sets EMOTM, shifting between excercises. Managed to complete all 30 sets. Presses and squats were true grinders
I feel beat up now, more taxing than expected. Nice.
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