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PostPosted: Fri Feb 15, 2008 7:50 am
by Urup
15-02-08

Hey everybody..

So I'm am back after exams. I have trained a little since last but nothing much. But I have got a job in a gym so today I did a scaled and modified version of crossfit "Fran"

9 rounds, 5 reps of:

Thursters with two 14 kg dumbbells
Jumping pullups

Time: 16.02 min. ( and I am totally wasted now, but in a good way :D )

And it good to be back! :)

PostPosted: Fri Feb 22, 2008 10:09 am
by Urup
22-02-08

Just gotten over a week of soreness..

Did "Tabata something else" today

20 sec work, 10 sec rest, 8 rounds of the following:

Jumping pullups
Pushups
Situps
Squat

total workout time 16 min

lowest score:

Jumping pullups: 4
Pushups: 4
Situps: 5
Squats: 8

Still sore after last weeks jumpings pullups.. and pushups were hard, never got over 7 rep during any of the 8 rounds but squats and situps felt felt ok.

PostPosted: Mon Feb 25, 2008 10:14 am
by Urup
25-02-08

Did L1D2

Time: 4.11 min ( no subs)

Pullups felt a bit hard and slow but otherwise good form

PostPosted: Tue Feb 26, 2008 2:42 am
by Urup
26-02-08

Did the following:

row 1000 m (damper 4)
21 sumo deadlift highpull; 20 kg barbell
21 shoulderpress; 20 kg barbell

row 750 m (damper 6)
15 sumo deadlift highpull; 20 kg barbell
15 shoulderpress; 20 kg barbell

row 500 m (damper 8 )
9 sumo deadlift highpull; 20 kg barbell
9 shoulderpress; 20 kg barbell

row 250 m (damper 10)
3 sumo deadlift highpull; 20 kg barbell
3 shoulderpress; 20 kg barbell


total time: 20,55 min

Evening: Did about 20 min of push-ups, planks, situps, forward sideways and backwards rolls and jumps.

PostPosted: Mon Mar 03, 2008 9:25 am
by Urup
28-02-08

Did about 20 min of push-ups, planks, situps, forward sideways and backwards rolls and jumps.

03-03-08

Did L1D3: 3.55 min (pushups and pullups felt hard but squat went easy)

So I guess I will start at level 2 again and probably supplement with some modified crossfit training in center

PostPosted: Tue Mar 04, 2008 2:26 am
by Urup
04-03-08

Did the following:

row 1000 m (damper 4)
21 sumo deadlift highpull; 20 kg barbell
21 shoulderpress; 20 kg barbell

row 750 m (damper 6)
15 sumo deadlift highpull; 20 kg barbell
15 shoulderpress; 20 kg barbell

row 500 m (damper 8 )
9 sumo deadlift highpull; 20 kg barbell
9 shoulderpress; 20 kg barbell

row 250 m (damper 10)
3 sumo deadlift highpull; 20 kg barbell
3 shoulderpress; 20 kg barbell

Time: 18.55 min ( 2 min off last time; had more air than last time)

PostPosted: Tue Mar 04, 2008 9:55 am
by Admin
Good stuff!

PostPosted: Fri Mar 07, 2008 10:29 am
by Urup
07-03-08

Thanks Kevin :D

Today: Tried the dumbbell bear with two 18 kg dumbbells but went over the time on the 3th round.

So instead I did 5 rounds of dumbbell bear with two 16 kg dumbbells with 3 min pause between rounds.

Time: 6.04 min

And as a note I can't believe how tough the dumbbell bear is. Even with the 3 min pause between rounds and a limit of five rounds. It gives a really good workout. can't wait to try it again for the 20 min with two 10 kg dumbbells and see how long ito the 20 in I will last.

PostPosted: Fri Mar 07, 2008 12:03 pm
by splint
Urup wrote:And as a note I can't believe how tough the dumbbell bear is. Even with the 3 min pause between rounds and a limit of five rounds. It gives a really good workout. can't wait to try it again for the 20 min with two 10 kg dumbbells and see how long ito the 20 in I will last.


No kidding, right? When I was reading your post and got to the 18kg dumbbell part, I was like 18kg!?!??! No way he did that. I grabbed 16kg DB's for my first attempt and I got about as far as you did. :lol:

I've worked my way up to being able to use the 16kgs and do the entire routine but that's about all I can do then for the whole day. Very difficult.

PostPosted: Sat Mar 08, 2008 2:38 am
by Urup
Hey Splint

Yes I did the first round with 18 kg and thought: "This i seems hard but duable".. Then came the ca 20 sec. of rest before the next round and my thougts more like: "Should have taken some lighter dumbbells.." and after a 5 sec. break then the third round hit me (certainly felt like being hit!) where my thought became: NOT HAPPENING!!" :lol:

So after a quick break ( 3 min or so) I desided to start up again and do it for 5 rounds with the 3 min break between round. The break allowed me to get my wind back and actually being able to do the exercise with the 16 kg dumbbells.

So i think the five rounds workout ables me to work with a heavier set of dumbbells primary because I am able to get my wind back.

But can't wait to try it with two 10 kg and go for the 20 min. although it might end up being max rounds for 20 min. :lol:

And maybe one day I will be able to do the workout with two 16 kg dumbbell :) ( or even further down the line with two 20 kg dumbbells. that is my prescrebed weight (45 %))

PostPosted: Sat Mar 08, 2008 5:57 am
by Urup
08-03-08

Todays workout was L2D1 ( but with 5 squat instead of 4 each round due to poor memory capability :) )

Did 27 rounds in 20 min. Had 16 rounds on the 10 min. mark but felt the fatigue at the end. Pullups generally feels better and better with each workout.

PostPosted: Mon Mar 10, 2008 9:39 am
by Urup
10-03-08

Ran out: 9.08 min (leg were still sore due to L2D1 impact :) )

Did the following:

15-10-5 reps of
Box jump 40 cm. (jumped onto a wooden log)
Situps
Backextention

Time: 4.41 min

Ran back: 9.51 min ( 2 min run; 1 min walk: Legs were warmed up and the soreness was gone)

PostPosted: Tue Mar 11, 2008 4:58 am
by Urup
11-03-08

Today: 5 km row (damper 6)

Watt: 136.2

Cal:293

Time: 22.51 min

PostPosted: Fri Mar 14, 2008 6:36 am
by Urup
14-03-08

Ran out: 8.45 min (with 2 kg backpack)

Did L2D2: 5.15 min (alternating pullups with first 3 rounds palms away and the last two palms facing; had to split the pullups: 2-1, 2-1, 1-1-1, 2-1, 2 -1)

Ran back: 9.53 min (2 min running/ 1 min walk)

I think I am gonna stay on level 2 until I can do the pullups on day two in good form and without splitting them up.

PostPosted: Sat Mar 15, 2008 6:51 am
by Urup
15-03-08

Todays workout:

Half a dumbbell bear ( 10 min) with two 10 kg. Did the first 7 in about 33 sec but the last 3 went up to 40 sec.

Then:

3 rounds with 10 reps in each round of the of the followning:

L-hang (30 sec)
Situps
Backextention

Time: 5.02 min


I just had half a bacon/broccoli pie an hour before the workout so not the optimal preperation for this workout ( or any!) but went ahead with it anyway.

Ps. Gonna shoot for 15 min of the dumbbell bear next time.