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Old 04-18-2010, 11:00 AM   #11
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

Quote:
Originally Posted by Scott Ewan View Post
Nice work!!
It might just that I'm not good at rowing, but those times would have me needing an Oxygen mask!
I say again: nice work!

PS Thanks for the volcanic dust cloud. No more of those pesky business trips this week! lol
Haha you're welcome

You are probably the only one that has thanked for the volcano... most people seem not to like Iceland/Icelanders anymore
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Old 04-18-2010, 11:04 AM   #12
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

Like I said above I'm on a vacation in California so I'm trying to fit in mini-Wods and some running in between all the beer drinking and shopping

17/04/10
5 rounds of:
40 double under
20 push ups
20 air squats

9:50 mins

18/04/10
Warmup 10 min running, maybe 1mile or somthing.

5 rounds of:
50 double unders
20 push ups
10 burpees

Finished in ca. 15mins. Oh my how I f-ing hate burpees.
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Old 04-20-2010, 11:42 AM   #13
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Re: Arni's workout/progress log

19/04

50-40-30-20-10
Double unders and squats

6:30 mins

20/4

Went to the local globo gym(24hour fitness) in Ladera Ranch and did my affiliates WOD there.

It's called "Ingunn" after one of your trainer.

21-15-9
Burpees/KB swing(24kg/52#)/WallBall(20#)

Since I didn't have a KB or a WB I did the swing with a 50# dumbell and replaced the WallBall with a 40# thrusters.

Finished in 8:33 mins and I'm happy

My brother was rowing when I finished my WOD so we decided to take one 500m race. I finished in 1:35.6 which is a PR for a 500m row
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Old 04-22-2010, 11:58 AM   #14
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

Took a day off yesterday so i had plenty of energy today.

22/04/10

Warmup: Jump ropes, push ups, squats

Mini-WOD nr1:
5 rounds of 40 DU's/15 squats/15 push ups.

Didn't do this fast... just a steady pace.

10:05

Mini-WOD nr2:
5 rounds of 50 jumping jacks/20 squats/20 push ups

Did this on a faster pace

9:40

This was my first workout in my new VFF's so I did some walking and short sprints. I really am loving them!!!

In the end I did a short 3 min Ab AMRAP. 1 round is 5 regular sit ups and 20 bicycle sit ups. Not sure how many rounds I did but my abs where burning after only 3 mins
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Old 04-26-2010, 01:56 PM   #15
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Re: Arni's workout/progress log

26/04/10

5 rounds:
400m run - 50 situps - 50 squats - 50 DU's
400m run - 40 situps - 40 squats - 40 DU's
400m run - 30 situps - 30 squats - 30 DU's
400m run - 20 situps - 20 squats - 20 DU's
400m run - 10 situps - 10 squats - 20 DU's

This was pretty difficult after a weekend of no workouts and just chilling/eating/drinking in Santa Barbara!!

Finished in 29:19 and almost threw up in the last round.

Great sucsess.
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Old 05-05-2010, 01:36 AM   #16
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Re: Arni's workout/progress log

Took a week off and did nothing but chill/eat/drink.

Came back to Iceland yesterday after a excellent vacation in USA and todays WOD at my box was a wallball/sprint combo.

4/05/10
Warmup: 1km job, pull ups, sit ups, push ups etc.

AMRAP for 20 min:
20 WB 20#
300m run
30 sek rest

I did 7 rounds and this was really difficult after a week of doing nothing!
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Old 05-05-2010, 04:10 PM   #17
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Re: Arni's workout/progress log

No CF WOD today...

Rode my bike to and from work today and I took the longer route on the way home. 13km total.

Then I played an hour of squash tonight.
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Old 05-06-2010, 02:52 PM   #18
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

06/05/10

Morning:
Rode the bike to and from work today, 11km.
Went to the gym at work before work and did 5x5 bench press and 5x5 shoulder press.
Really need to work on my shoulder press. Last set of the shoulder press was 5x105lbs(47.5kg)

And then 3min ab amrap.

Afternoon:
Todays WOD........

......ughh this sucked so bad!


My running is so poor but I really need to work on it!

This was done at the track field that is right next to my box:

800m run
100m lunges
100m burpees + forward jumps(instead of jumping up)
800m run
100m lunges
100m burpees+jumps
800m run

Finished this in 28:12 and I was pretty happy! But fastest guys where finishing around 23-24mins..

Hopefully we'll do this WOD again later this summer and I can see if my running has improved

I think I need a rest day tomorrow..... we'll see.
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Old 05-07-2010, 12:19 PM   #19
Árni Björn Kristjánsson
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Re: Arni's workout/progress log

Most of my coaches are in Sweden this weekend because of the Europe regionals so the box was just open and we could do what we wanted.

Just got my new weightlifting shoes so I decided to work on my Power clean and I actually set a new PR! 225lbs/102.5kg

Then I did a WOD that was at the Icelandic Regionals in May called "Sprettur":

500m row
50 DU's
450m run

Did very well in the regionals, 4:06 and was in 6th place in that WOD.

Today I messed up twice in the DU's(didn't mess up last time) and finished in 4:16.

Gonna do it again soon and no fails in the DU's then!!

Then I did 3x3 ring dips. O how I hate ring dips......
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Old 05-08-2010, 11:36 AM   #20
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Re: Arni's workout/progress log

Today we decided to do the 4th event in the Europe Regionals that are taking place this weekend.

Event 4
For time:
Run 400m
3 rounds of 15 power snatches (40/30kg), 35 double-unders
Run 400m

I finished in 10:01.

I enjoyed this WOD!
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