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PostPosted: Tue Mar 03, 2009 8:43 am
by zorg
03.03.09

L7D1 - 26 rounds

PostPosted: Wed Mar 04, 2009 9:14 am
by zorg
04.03.09

Squats
5 x 5 x 60,5 kg

Presses
5 x 5 x 42,5 kg

Power Cleans
5 x 3 x 54,5 kg

PostPosted: Fri Mar 06, 2009 9:10 am
by zorg
05.03.09

No workout. Too tired, too late from work. Also, still sore.

06.03.09

Squats
5 x 5 x 60,5 kg

Push Presses
5 x 5 x 44,5 kg

Pullups Maxrep: 7, 5 and 5 reps.

Added 15 weighted situps.

PostPosted: Mon Mar 09, 2009 9:31 am
by zorg
09.03.09

Squats
5 x 5 x 60,5 kg

Presses
5 x 5 x 42,5 kg

Maxreps Chinups: 9, 6 and 6 reps.

Added 15 weighted situps.

PostPosted: Tue Mar 10, 2009 8:43 am
by zorg
10.03.09

L7D1 - 27 rounds

I wouldn't want to miss D1. Even though it completely destroys me.

PostPosted: Wed Mar 11, 2009 9:00 am
by zorg
11.03.09

Squats
5 x 5 x 60,5 kg

Push Presses
5 x 5 x 44,5 kg

Deadlifts
1 x 5 x 94,5 kg

I'll try to up the weight next week. Squat should be OK, Press will be tough.

Edit: And I used a mixed grip on the deadlift. Much easier!

PostPosted: Thu Mar 12, 2009 3:04 am
by volleyball_man
I was going for a 1 rep max the other day and couldn't pull an old PR. I was really upset. Started thinking about all of the possible reasons I missed the load (355#) and just chalked it up to a bad day.

The Crossfit Total workout came around and it hit me - I had not used a mixed grip! DUH! So I pulled 365!

PostPosted: Thu Mar 12, 2009 7:42 am
by zorg
Do keep the same mixed grip, or do you switch hands? (left/right - pronated/supinated)

12.03.09

35x Squat
15x K2E
35x Squat
35x Situp
15x K2E
35x Squat

2 rounds for time.

Total time: 13:28
Improved by 00:52.

PostPosted: Fri Mar 13, 2009 3:33 am
by volleyball_man
Left is stronger so I keep it supine.

PostPosted: Fri Mar 13, 2009 8:14 am
by zorg
I see. I had wondered whether keeping the same grip would lead to one-sided training. I guess I'll just try it.

13.03.09

Squats
5 x 5 x 60,5 kg

Presses
5 x 5 x 42,5 kg

Maxrep Pullups: 8, 5 and 5 reps.
Added 15 weighted situps (though I still feel those K2Es..).

Definitely increase weight next week.

PostPosted: Mon Mar 16, 2009 9:14 am
by zorg
16.03.09

Squats
5 x 5 x 62,5 kg

Push Presses
5 x 5 x 46,5 kg

Chinups Maxrep: 11, 7 and 6 reps.

Added 15 weighted situps after that.

PostPosted: Tue Mar 17, 2009 8:42 am
by zorg
17.03.09

Fran
21 - 15 - 9

42,5 kg thrusters
Pullups

Total time: 11:51
Improved by: 2:59

To be honest, I only did Fran because I was too lazy for D1...

All those presses and push presses I'm doing are certainly showing results. Pretty pleased.

PostPosted: Tue Mar 17, 2009 4:53 pm
by volleyball_man
Big improvement. Man - you are really progressing!

PostPosted: Wed Mar 18, 2009 9:52 am
by zorg
Thanks! I blame simplefit, and the support & advice of you guys.

18.03.09

Squats
5 x 5 x 62,5 kg

Presses
5 x 5 x 44,5 kg
(Had to cheat on the last rep of the last set. More like a push press...)

Power Cleans
5 x 3 x 56,5 kg

Added 15 weighted situps.

PostPosted: Thu Mar 19, 2009 8:37 am
by zorg
19.03.09

L7D3 - 06:47 <-- PR

Added 15 weighted situps.