Simplefit.org

19-07-08

Ran same as last: 13.05 min ( 8.03 min on the trail run; new PR! )

Then 3 rounds of max pullups/pushups

round 1: 6/12
round 2: 5/10
round 3: 4/10

new PR on pullups with 6 pullups in a row.

20-07-08

Warm-up: 1000 m row

Then did a pyramid version of the dumbbell bear.

10-8-6-4-2 reps with no timed pauses and 18 kg dumbbells
Deadlift
Hang Clean
Thrusters

Time: 11.01 min

Then

2 x 10 situps on situps bench; 60 degree or more elevation.

21-07-08

Did a 11.26 min run ( trail run 8.06 min )

Then did L4D2:

9.02 min ( pullups 4-4-4-4-4; pushups 12-12-10,2-8,2,2-8,2,2; squat all were 10,5,5. Pullups felt really good but suffered a bit on the pushups and squat.)

22-10-08

It’s been a while but in a back again. Travelled during the summer and started university in Sep. Have done the Simplefit workouts, starting strength and some running. Today I started up on Crossfit. My workout of today was as followed:

Warm up:

Light cardio (row) for 2 min
30 seconds Samson Stretch

CFWU x 2 (from Crossfit O-Zone)
10 push-ups
10 sit-ups
10 pull-ups ( on assisted pull-up machine)
10 dips ( on assisted pull-up machine)
10 squats
10 back extensions

Starting Strength:

Squat: 1x5 20 kg, 1x5 25 kg, 1x3 35 kg, 1x2 60 kg; 3x5 60 kg
Bench Press: 1x5 20 kg, 1x5 25 kg, 1x3 35 kg, 1x2 40 kg, 3x5 50 kg
Deadlift: 1x5 25 kg, 1x3 40 kg, 1x2 50 kg, 1x5 65 kg

Crossfit:

Complete as many rounds as possible in 10 min of:
45 pound Thrusters, 5 reps
45 pound Hang Power Cleans, 7 reps
45 pounds Sumo Deadlift High-pull; 10 reps

5 rounds in 10.21 min

Comments:

In the future I might only do 1 round of CFWU in days that I also do Starting Strength. Used the Crossfit O-zone workout as a starting point and scaled up.

23-10-08

Did the CFWU warm up:

Light cardio (row) for 2 min
30 seconds Samson Stretch

CFWU x 2 (from Crossfit O-Zone)
10 push-ups
10 sit-ups
10 pull-ups ( did jumping)
10 dips ( did them on a bench)
10 squats
10 back extensions

Comments:

Still feeling yesterdays workout but the CFWU

26-10-08

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

CFWU x 2:
10 push-ups
10 sit-ups
10 pull-ups
10 dips (bench 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

Crossfit:

Four rounds for time:
Run 400 meters ( Did row 500)
Rest 2 minutes

round 1: damper 10; 1.50,9 min; 36 s/m
round 2: damper 5; 2.00.3 min; 35 s/m
round 3: damper 7; 2.03.0 min; 34 s/m
round 4: damper 7; 3.02.2 min; 34 s/m

Total: 7.56 min

Comments:

Burgender warm-up is harder that it looks! But good for practice. Did regular pullups on the CFWU: It took a little longer but again.. Good for practice.

27-10-08

Warm-up:

Light cardio for 2 minutter.
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

Starting Strength:

3x5 Squat ( 20, 25, 40, 50, 3x65 kg)
3x5 Press ( 3x30 kg )
5x3 Power cleans (5x30 kg)

Comments:

Squats are getting heavier. Felt a little less flexibility in my right shoulder that in my left during the presses. And I need more practice on the power cleans.

29-10-08

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
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

Crossfit:
15-12-9 rep rounds of:
35 kg Barbell Squat Cleans
Dips (assisted)

Time: 11.18 min

Comments:
Cleans were hard. Went with 45 kg at first but had to scale down to 35 kg after 4 reps. Dips were done with one leg assisting with minimal leg assist. This workout taxed me good. And I need more clean practice.

I can not get comfortable doing dips. Major shoulder pain there!

Good time on the workout. I hate it when I miss-calculate the weight I can do! It happens.

Thanks man! Yeah I hate it to. It is a bit off a downer when that happens.

I have trouble getting full ROM with my dips too. But I fell that since I been doing the CFWU it feels better and I can go lower on each dip.

30-10-08

Warm-up:

Light cardio for 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 (20, 27.5, 40, 55; 3x67,5 kg)
3x5 Bench Press ( 20, 25, 35,45; 3x55 kg)
1x5 Deadlift (20, 30, 42.5, 55; 1x70)

Comments:

Squat, bench press and deadlift felt easier than last time even though I increased the weights. Certainly feels like I can do more.
And I like going though the thorough warm-up. Somewhere between 50 and 70 percent of my workout time is warm-up in one form or another.

On a side note I do feel like I am missing some stretching to finish off with. Going to try and add some to my workout in the future.

31-10-08

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 (dead hang)
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

Crossfit:

5 rounds for time of:
12 Burpees
12 Pull-ups ( Jumping pull-ups)

Time: 16.35 min

Comments:
Burpees were hard.

05-11-08

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 (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

Crossfit:

Squat Clean 1-1-1-1-1-1-1

20 kg x 5; 30, 40(fail-tipped over), 40, 42.5, 46.5, 49, 49 (fail-tipped over), 49 kg

Comments:

Felt like the form was getting better during the workout. Felt like I could do more.

09-11-08

Warm-up:

Light cardio for 2 minutter.
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

Starting Strength:

3x5 Squat (20, 30, 42.5, 55, 3x70 kg)
3x5 Press ( 20, 25, 3x32,5 kg )
5x3 Power cleans (20, 25, 5x32.5 kg)


Comments:

Squat felt good. Press and Power Cleans went a lot better than last.

10-11-08

Opvarmning:

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

Crossfit:
Sub - ”Angie”
For time:
30 Pull-ups
30 Push-ups
30 Sit-ups
30 Squats

Time: 17.00 min


Comments:

Pull-ups felt good the first 5 but the I stalled and the last 25 took forever one at the time . I did those palms facing on a pull-up bar. It feels a lot different and harder that the rope. Pushups were 10-5-5-5-3-2. Sit-ups were 15-5-5-5 and Squat were 15-15. Hoping for a better time next time it comes up.