Tuesday, April 3, 2012

Crossfit

Crossfit: 58 min, avg hr 120, energy 512 kcal, TE 2.2, AC 8.5

Started with hang squat snatches, maxed 42,5kg, felt good but have strange technique because I don't have enough mobility in my lower body.

Followed by a metcon, three rounds of:

3 minutes AMRAP of
10 box jumps
20 mountain climbers
2 minutes rest.

Did a total of 210 reps.

Saturday, March 31, 2012

Crossfit

Crossfit: 39 min, avg hr 137, energy 489 kcal, TE 3.1, AC 9.0

Todays fun was "Cindy", as many reps as possible on 20 minutes of:
5 pull ups
10 push ups
15 squats

Scaling was from the bar with rubber bands and push ups on the knees, 11 rounds. First time I did assisted pull ups so was great. And 165 squats is always fund to do...

Thursday, March 29, 2012

Crossfit

Crossfit: 65 min, avg hr 123, energy 606 kcal, TE 2.2, AC 9.0

Started with a hard warmup, followed by doing presses with max weight, 55kg. :-) New PR.

After that we did the metcon "Annie"

50 Double unders
50 Sit ups.
40 Double unders
40 Sit ups.
30 Double unders
30 Sit ups.
20 Double unders
20 Sit ups.
10 Double unders
10 Sit ups.
 Scaling was single unders, did 100 the first round, but 40,30,20,10 after that.

Wednesday, March 28, 2012

Crossfit

Crossfit: 47 min, avg hr 141, energy 616 kcal, TE 3.4, AC 9.0

Metcon:

100 double unders
80 one-arm snatches 24/16 kg
60 off squats 20/10
40 push-ups hand release
20 jump launches

Scaling for me was 150 single unders, 16kg snatches, 15kg off squats, push-ups on knees.

Crossfit 2012-03-26

Crossfit: 62 min, avg hr 127, energy 603 kcal, TE 2.6, AC 9.0

"Squats til death"

Do 1 squat with 20kg bumper fist minute
2 squats second minute
3 squats second minute,
4, 5, 6 per minute and so on until you don't have the time to do them during one minute.

Did 18 before I failed, 7 on the 19try try and then restarted from 2, 3, 4 up to 10 again while some others finished.

232 squats with a 20kg weight is rather good I think. :-)

Crossfit 2012-03-24

Crossfit: 66 min, avg hr 113, energy 478 kcal, TE 2.3, AC 9.0

Open Workout 12:5

3 Thursters 45/30 kg,
3 Chest to barpull ups
6 Thrusters
6 chest to bar
9, 12, 15, 18...

Did thrusters with 40kg and ring rows instead, 43 reps in total.

Thursday, March 22, 2012

Crossfit

Crossfit: 65 min, avg hr 140, energy 808 kcal, TE 3.6, AC 9.0

Warm up 400 m running
5x5 weighted push ups (My weight is enough without any extras... :-) )

On time,
8 rounds of:

Running 400 meters
10 box jump (30/24")

I did the jumps on 16" and managed to do 7 rounds on 29:30 min.