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PostPosted: Tue Nov 11, 2008 8:00 am
by volleyball_man
Angie's a killer!

PostPosted: Sat Nov 15, 2008 11:27 am
by Urup
Jep she is brutal! :lol:

PostPosted: Sat Nov 15, 2008 11:28 am
by Urup
15-11-08

Warm-up:

Light cardio for 2 minutter.
30 second Samson Stretch (each side)

CFWU x 2:
10 push-ups
10 sit-ups
10 pull-ups (4,2,2,2; 3,2,2,2,1)
10 dips (assisted with one leg )
10 squats
10 back extensions

Burgender Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Crossfit:

Thrusters (+ deadlift + power clean) 1-1-1-1-1-1-1

30, 35, 40, 44, 49, 49, 49 kg

Comments:

No squat rack where I worked out, so I had to deadlift and power clean the weights to the start position for the thrusters.

PostPosted: Sun Nov 16, 2008 6:20 am
by Urup
16-11-08

Warm Up:

Light cardio i 2 minutter.
30 second Samson Stretch (each side)

CFWU x 1:
10 push-ups
10 sit-ups
10 pull-ups
10 dips
10 squats
10 back extensions

Burgender Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch


Starting Strength:

3x5 Squat ( 20x10, 40, 50, 60 kg; 3x72.5 kg)
3x5 Bench Press ( 20, 30, 40, 50; 3x60 kg)
1x5 Deadlift (40, 50, 60; 1x75)

Comments:

Squats went well but last set was hard. Bench press and deadlift were all good. It still fells like I could do more.. But felt a little beside my self today.. didn't have 100 % focus

PostPosted: Mon Nov 17, 2008 12:25 pm
by Urup
17-11-08

Warm Up:

Light cardio for 2 minutter. (row)
30 second Samson Stretch (each side)

CFWU x 2
10 push-ups
10 sit-ups
10 pull-ups (jumping)
10 dips (leg assist)
10 squats
10 back extensions

Burgender Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Used a 5 kg barbell bar instead of a broomstick.

Crossfit:

Modified –”Michael“
Three rounds for time of:
Row 400 meters
25 Back Extensions (used hyperextension bench and did hyperextension)
25 Sit-ups

I forgot to set the timer. :x But I just gave it all I had

Comments:

A tough workout. Felt like I had to drag my self to my car and up the stairs to my flat.

PostPosted: Mon Nov 17, 2008 4:45 pm
by volleyball_man
Good workout!

I hate it when I do that (the timer)! I always remember somewhere early enough to consider getting it but late enough to warrant just goingon without it! GRRRR

PostPosted: Wed Nov 19, 2008 11:41 am
by Urup
Thanks!

Jep! I just tried to give it my best but it is always sweeter when there is a time to look when you're done.

PostPosted: Wed Nov 19, 2008 11:42 am
by Urup
19-11-08

Warm up:

Light cardio for 2 minutter. (row)
30 second Samson Stretch (each side)

CFWU x 2
10 push-ups
10 sit-ups
10 pull-ups (jumping)
10 dips (leg assist)
10 squats
10 back extensions

Burgender Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Used a 5 kg barbell bar instead of a broomstick.

Crossfit:
Modified “Lynne”
Five rounds for max reps of:
60 kg bench press
Pull-ups
11/3
10/3
8/2 (almost 3)
7/2
6/2

Comments:

I didn’t go to failure on the bench press. I didn’t have a spotter and wouldn’t risk having to roll the bar off me.

PostPosted: Thu Nov 20, 2008 4:54 am
by Urup
20-12-08

Warm-up:

Light cardio for 2 minutter. (row)
30 second Samson Stretch (each side)

CFWU x 1:
10 push-ups
10 sit-ups
10 pull-ups (assisted )
10 dips (assisted )
10 squats
10 back extensions

Burgender Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Used a 10 kg barbell.

Starting Strength:

3x5 Squat ( 30, 45, 65, 3x75 kg)
3x5 Press ( 3x35 kg )
5x3 Power cleans (5x37.5 kg)

Comments:

Squats were tough. Press went better that last. The power cleans felt a lot easier.

PostPosted: Tue Dec 09, 2008 10:26 am
by Urup
Been a few days since my last post. I am working on my exams at the moment. Anyways been doing the CFWU a few times at home (minus the pullups) and the following two workouts.

05-12-08

Warm-up:

Light cardio for 2 minutter.
30 second Samson Stretch (each side)

CFWU x 2:
10 push-ups
10 sit-ups
10 pull-ups (Jumping)
10 dips (assisted with one leg )
10 squats
10 back extensions

Burgender Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

5 kg

Did a combo of L4D2 and a Barbell Bear

6 rounds alternating between L4D2 and Barbell Bear (like Dumbbell Bear)
3 min break between rounds.

Time: 6.01

Pullups went really well. :D



09-12-08

Warm-up:

Light cardio for 2 minutter.
30 second Samson Stretch (each side)

CFWU x 2:
10 push-ups
10 sit-ups
10 pull-ups (assisted )
10 dips (assisted )
10 squats
10 back extensions

Burgender Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Starting Strength:

3x5 Squat ( 40, 50, 60, 3x76 kg)

Crossfit:

Power cleans 1,1,1,1,1,1,1 (40,45,50,55,60,65,65(f) kg)

Comments:

Squats were hard. Power Cleans went ok but missed the last one.