Archive for June, 2014

  • Status: Swam yesterday. I am in such a fantastic shape that I need to wrap my knee to go swimming. Swam 10 x 25m, 4 of them at 15s and no one slower than 17s. My knee hurt as hell after that. Should have stopped after the 6th interval but hey, I could smell a PR. Today. HEAVILY WRAPPED A: Clean + Hang Clean + 2 Front squats + Push press + Jerk aka Chingiz Complex 70-80-90-100-110-120 Fail Jerk – 120 Did not exactly go ass to grass on the squats. After the first 120kg I should have aborted since […]

    But Clean Complexes are so much fun

    Status: Swam yesterday. I am in such a fantastic shape that I need to wrap my knee to go swimming. Swam 10 x 25m, 4 of them at 15s and no one slower than 17s. My knee hurt as hell after that. Should have stopped after the 6th interval but hey, I could smell a PR. Today. HEAVILY WRAPPED A: Clean + Hang Clean + 2 Front squats + Push press + Jerk aka Chingiz Complex 70-80-90-100-110-120 Fail Jerk – 120 Did not exactly go ass to grass on the squats. After the first 120kg I should have aborted since […]

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  • Status: A bit fucked up. A: 10min EMOM Power Clean + Front Squat + Push Jerk 80kg x 3 reps Supposed to be 15mins but my STFU HTFU t-shirt was at home today. I will remember to bring it the next time just in case. B: Clean deadlift 3 x 80, 110, 140, 160, 180, 200 Really felt that I did a metcon before. My legs was not really with me. 180kg was pretty light though. 200kg was really heavy       Came home. Ate some. Fuck I need to do SOMETHING more. 8 x 30/30 row @ 1:34-1:35 […]

    Walk in fuck things up, walk out

    Status: A bit fucked up. A: 10min EMOM Power Clean + Front Squat + Push Jerk 80kg x 3 reps Supposed to be 15mins but my STFU HTFU t-shirt was at home today. I will remember to bring it the next time just in case. B: Clean deadlift 3 x 80, 110, 140, 160, 180, 200 Really felt that I did a metcon before. My legs was not really with me. 180kg was pretty light though. 200kg was really heavy       Came home. Ate some. Fuck I need to do SOMETHING more. 8 x 30/30 row @ 1:34-1:35 […]

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  • A: Snatch 70-105 no fails, failed 110 Re-ramp, 92,5-97,5-102,5F-102,5F!!! B: Hang Snatch 2 x 80, 2 x 90, 1×97,5-102,5-107,5F-107,5F Ok. 100-102,5-105 not a bad session but the weight is so fucking light!!! I should have 115 with the height I have of the bar. C: CTB Ladder No magnesia, wonderful 9, 10, 11, 12, 13, 8 (gave up) D: team of 2 wod with Angelica 3 rounds 20 synchronized ohs 61kg/43kg 18 MU (man 4, woman 2) I was not in the mood for a wod and bitched a lot during the first round. However I improved my htfu the […]

    Easy day

    A: Snatch 70-105 no fails, failed 110 Re-ramp, 92,5-97,5-102,5F-102,5F!!! B: Hang Snatch 2 x 80, 2 x 90, 1×97,5-102,5-107,5F-107,5F Ok. 100-102,5-105 not a bad session but the weight is so fucking light!!! I should have 115 with the height I have of the bar. C: CTB Ladder No magnesia, wonderful 9, 10, 11, 12, 13, 8 (gave up) D: team of 2 wod with Angelica 3 rounds 20 synchronized ohs 61kg/43kg 18 MU (man 4, woman 2) I was not in the mood for a wod and bitched a lot during the first round. However I improved my htfu the […]

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  • Status: Glorious but tired A: Power Snatch 70-100 yearly best? No fails B: Snatch DL from riser 3 x 100-120-140 C: SLDL snatch grip from riser 3 x 100-120-140 D: With Angelica alternate each station freely 100m tire flip 1600m sled drag with partner as load 3.2k run 3k row 1 hour 12mins

    Craziest conditioning in a while

    Status: Glorious but tired A: Power Snatch 70-100 yearly best? No fails B: Snatch DL from riser 3 x 100-120-140 C: SLDL snatch grip from riser 3 x 100-120-140 D: With Angelica alternate each station freely 100m tire flip 1600m sled drag with partner as load 3.2k run 3k row 1 hour 12mins

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  • Status: Great! A: Bear Complex: 100, 107.5, 115, 122.5 FAIL?? Then I took on a htfu-shirt and did the complex in 10seconds instead. Put on 127.5kg and nailed it pretty easily. B: CTB Ladder 6-7-8… I made round 14 today. Found a better technique after watching Felix and by talking with Amanda. 16 is the new target. C: 3 rounds for time 30 squats with the worm 24 Muscle Ups (rotate through woman 2, man 4, man 4 until 24 is done) Fuck the worm. D: 10 rounds each in team of 2 4m Front racked lunges 75kg/50kg 50m sprint […]

    Competition phase

    Status: Great! A: Bear Complex: 100, 107.5, 115, 122.5 FAIL?? Then I took on a htfu-shirt and did the complex in 10seconds instead. Put on 127.5kg and nailed it pretty easily. B: CTB Ladder 6-7-8… I made round 14 today. Found a better technique after watching Felix and by talking with Amanda. 16 is the new target. C: 3 rounds for time 30 squats with the worm 24 Muscle Ups (rotate through woman 2, man 4, man 4 until 24 is done) Fuck the worm. D: 10 rounds each in team of 2 4m Front racked lunges 75kg/50kg 50m sprint […]

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  • Tired and thoughtful but anxious to meet up with the girls for a squatting session. A: Back Squat 10×60, 80, 100, 3×120, 140, 160, 2×170 Fell forward on the first on 170 so the 2nd got heavy so I chickened out and just did a double. B: Low bar back squat 5×100, 120, 7×140, 10×150 Hamstrings!! C: Power Snatch 3×60, 70, 1×75, 80, 85, 90, 95, 97.5, 100 did a squat snatch 102.5 fail D: 15min jog Hardest part of the workout ☺️ ~3km Done, looking forward to a harsh week

    Let it go

    Tired and thoughtful but anxious to meet up with the girls for a squatting session. A: Back Squat 10×60, 80, 100, 3×120, 140, 160, 2×170 Fell forward on the first on 170 so the 2nd got heavy so I chickened out and just did a double. B: Low bar back squat 5×100, 120, 7×140, 10×150 Hamstrings!! C: Power Snatch 3×60, 70, 1×75, 80, 85, 90, 95, 97.5, 100 did a squat snatch 102.5 fail D: 15min jog Hardest part of the workout ☺️ ~3km Done, looking forward to a harsh week

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  • Fantastic form, look at that C-shape, almost symmetric Did some work for the team yesterday where we raised a HUGE tent. It took 11 hours with about 30mins break. Ciabattas and Coke was the supplements. Oh lord. When I came home my stomach really started to ache and then I suffered a 12h exorcism. Ciabattas in the SUN for 6 hours. Brilliant. At around noon today I started to feel human again and then the spirits for training arose. I know I am pretty sick… With a stomach that spew gas I entered the gym, oh the joy on everybodys […]

    Apparently strong despite food poisoning

    Fantastic form, look at that C-shape, almost symmetric Did some work for the team yesterday where we raised a HUGE tent. It took 11 hours with about 30mins break. Ciabattas and Coke was the supplements. Oh lord. When I came home my stomach really started to ache and then I suffered a 12h exorcism. Ciabattas in the SUN for 6 hours. Brilliant. At around noon today I started to feel human again and then the spirits for training arose. I know I am pretty sick… With a stomach that spew gas I entered the gym, oh the joy on everybodys […]

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  • Status: Sleeping on a mattress on concrete floor is not my thing but hey I at least got somewhere to sleep. Sore back. Session one A: Power clean and jerk touch n go up to 115kg, failed the jerk at 125kg but nailed the 2nd attempt. Not good. Somehow I lacked power and lockout ability, could it be due to the back squats yesterday, nah I think it was due to the ctb, muscle ups, KB Snatches. The shoulders were sore I guess. B: Jerk doubles – 110, 115, 120, 125, 130kg felt better and better even though the last […]

    Beaten by a girl, again

    Status: Sleeping on a mattress on concrete floor is not my thing but hey I at least got somewhere to sleep. Sore back. Session one A: Power clean and jerk touch n go up to 115kg, failed the jerk at 125kg but nailed the 2nd attempt. Not good. Somehow I lacked power and lockout ability, could it be due to the back squats yesterday, nah I think it was due to the ctb, muscle ups, KB Snatches. The shoulders were sore I guess. B: Jerk doubles – 110, 115, 120, 125, 130kg felt better and better even though the last […]

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  • Monday. Status: Feeling good at CrossFit Solid. A: Snatch doubles – nailed doubles 80-100kg pretty easy, easiest ever? Then failed 3 singles at 105 which would have been power snatches all of them since I wrap my knees HARD as of current. I almost killed Jakob with a Snatch sprint. Good, now Solid is Snatch sprint tested. MongoFitness approved! B: Back Squat – 10 x 110, 5 x 130, 150 without belt then 5 x 160 with belt. Very frustrating that I apparently can squat heavy with just a little gear. I am not using powerlifting wraps, just some old wraps […]

    Apparently strong with gear

    Monday. Status: Feeling good at CrossFit Solid. A: Snatch doubles – nailed doubles 80-100kg pretty easy, easiest ever? Then failed 3 singles at 105 which would have been power snatches all of them since I wrap my knees HARD as of current. I almost killed Jakob with a Snatch sprint. Good, now Solid is Snatch sprint tested. MongoFitness approved! B: Back Squat – 10 x 110, 5 x 130, 150 without belt then 5 x 160 with belt. Very frustrating that I apparently can squat heavy with just a little gear. I am not using powerlifting wraps, just some old wraps […]

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  • Add thrusters to the program and I instantly feel better Today I decided to add wraps when the weight got heavier (2nd lift at 122.5) to see if there would be any difference in feeling and power. Ohhhh yes. No pain and more confidence. A: Hang Clean and Jerk 115, 115, 122.5, 122.5, 127.5, 132.5, 137.5 fail jerk PR in hang clean (easy). Finished with an easy 130kg B: Thruster 3×100, 110 C: Clean DL from riser 7 x 90, 110, 130 Very easy! D: Clean DL 7 x 150, 170 Felt good! E: Clean DL 5cm off floor 200kg […]

    From hell to heaven

    Add thrusters to the program and I instantly feel better Today I decided to add wraps when the weight got heavier (2nd lift at 122.5) to see if there would be any difference in feeling and power. Ohhhh yes. No pain and more confidence. A: Hang Clean and Jerk 115, 115, 122.5, 122.5, 127.5, 132.5, 137.5 fail jerk PR in hang clean (easy). Finished with an easy 130kg B: Thruster 3×100, 110 C: Clean DL from riser 7 x 90, 110, 130 Very easy! D: Clean DL 7 x 150, 170 Felt good! E: Clean DL 5cm off floor 200kg […]

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  • Status: Hip pretty banged up. Maybe the swimming made it worse. It was not exactly recovery yesterday. A: Wall Handstand 5x30s, yeah I am a master of this progression now. Lets continue. I think I need to mobilise the pecs MORE. B: Snatch E60s 75-75F-75-80-80-85-85-90-90F-90-95F-85-85-90-90-95F-85F-80F HAHAHAHAHAHAHA WTF! Nothing was right today. I sat with the Bar at just let it go forward.. Lord! Maybe I need more OHS right now to force up the mobility again. C: Anderson Squat from sticking point 120kg x 3 x 2set (too heavy) 110kg x 3 x 3set, still heavy but better! Really hateful […]

    Why I hate Bulgarian Split Squats

    Status: Hip pretty banged up. Maybe the swimming made it worse. It was not exactly recovery yesterday. A: Wall Handstand 5x30s, yeah I am a master of this progression now. Lets continue. I think I need to mobilise the pecs MORE. B: Snatch E60s 75-75F-75-80-80-85-85-90-90F-90-95F-85-85-90-90-95F-85F-80F HAHAHAHAHAHAHA WTF! Nothing was right today. I sat with the Bar at just let it go forward.. Lord! Maybe I need more OHS right now to force up the mobility again. C: Anderson Squat from sticking point 120kg x 3 x 2set (too heavy) 110kg x 3 x 3set, still heavy but better! Really hateful […]

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  • Status: Knee fucked up, what else is new. Oh yes the painters woke me up. And I only got one cup of coffee since I had to be polite and give the rest to them. 1 coffee out of 10 is not a good start. Will start an alternative route now with kneebending activities only 3 times a week to remedy this and bring back my gear on one of them so the knee heals between sessions. The session started with me jumping around like I got fire in my ass for 45 mins since Magnus Jernberg tricked me to […]

    Heat

    Status: Knee fucked up, what else is new. Oh yes the painters woke me up. And I only got one cup of coffee since I had to be polite and give the rest to them. 1 coffee out of 10 is not a good start. Will start an alternative route now with kneebending activities only 3 times a week to remedy this and bring back my gear on one of them so the knee heals between sessions. The session started with me jumping around like I got fire in my ass for 45 mins since Magnus Jernberg tricked me to […]

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  • Lets blog shall we Today: A: Hang Power Clean + Clean + Jerk 90kg, 100kg, 100kg, 107.5kg, 107.5kg, 115kg, 115kg, 122.5kg, 122.5kg – stopped there Knee really hurt here and you can notice that I take the squat clean extremely slow and controlled. (bad camera) B: Clean + Front Squat + Jerk 115kg – aborted the clean, afraid of knee pain. Then attempted 115kg again and did Clean + FS but aborted the Jerk since I dared not to land under it. C: Snatcn DL from 20kg plate – 7×60, 75, 90kg D: Snatch DL off floor 7 x 105kg […]

    No squats for old men

    Lets blog shall we Today: A: Hang Power Clean + Clean + Jerk 90kg, 100kg, 100kg, 107.5kg, 107.5kg, 115kg, 115kg, 122.5kg, 122.5kg – stopped there Knee really hurt here and you can notice that I take the squat clean extremely slow and controlled. (bad camera) B: Clean + Front Squat + Jerk 115kg – aborted the clean, afraid of knee pain. Then attempted 115kg again and did Clean + FS but aborted the Jerk since I dared not to land under it. C: Snatcn DL from 20kg plate – 7×60, 75, 90kg D: Snatch DL off floor 7 x 105kg […]

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  • In Oslo at “Actic”. They had some free weights though, yay! Front squat 3×100 severe knee pain – abort B1: Hang Power Clean 100kg x 4 x 5set Apparently an area of improvement B2: CGBP 100kg x 4 x 5set Have not benched in ages, felt good though! B3: Strict Pullup 5 x 6set Pretty good superset! Super sweaty C: Deadlift dead stop 5×110, 150, 180 So weak, I apparently need to get on a deadlift program again. D: Leg Press weight = ? X 8-8-20 Nautilus machines are so weird. It moved in a way that hurt my knee […]

    Globoing in Oslo

    In Oslo at “Actic”. They had some free weights though, yay! Front squat 3×100 severe knee pain – abort B1: Hang Power Clean 100kg x 4 x 5set Apparently an area of improvement B2: CGBP 100kg x 4 x 5set Have not benched in ages, felt good though! B3: Strict Pullup 5 x 6set Pretty good superset! Super sweaty C: Deadlift dead stop 5×110, 150, 180 So weak, I apparently need to get on a deadlift program again. D: Leg Press weight = ? X 8-8-20 Nautilus machines are so weird. It moved in a way that hurt my knee […]

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  • My knee is in bad shape. Taking a “recovery” day aka maxout in obscure versions of the lifts. A: Power Snatch Ladder E60s 80-85-90-95FUCK-80-85-90-95-100FUCK Hmm I have to start working my posteriour chain. 95kg is not really ok. B: Push Press 100, 110, 117.5, 125, 130F Done    

    Easiest workout ever

    My knee is in bad shape. Taking a “recovery” day aka maxout in obscure versions of the lifts. A: Power Snatch Ladder E60s 80-85-90-95FUCK-80-85-90-95-100FUCK Hmm I have to start working my posteriour chain. 95kg is not really ok. B: Push Press 100, 110, 117.5, 125, 130F Done    

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  • Early session today and OMG only 2 hours at disposal, would we make it? A: Snatch Doubles every 90s, add 5kg every 2nd set, 75-75-80-80-85-85-90-90-95FAIL!-80-85-90-95-100-1+1Fx105 Pretty satisified with the outcome. A double at 100 and a single at 105 with the new technique. B: Snatch Deadlift 105kg x 5 x 3set, last five reps with a pause at the knee to assert back angle. C: Front Squat 115kg x 3-3-3-3-8, first 4 sets without belt. D: Conditioning with Angelica In team of 2 5 rounds 16-12-8 kcal each 12 synchronized KB Snatch 32kg/20kg 10 synchronized burpees 10m prowler 100kg + […]

    Gorillas on the move

    Early session today and OMG only 2 hours at disposal, would we make it? A: Snatch Doubles every 90s, add 5kg every 2nd set, 75-75-80-80-85-85-90-90-95FAIL!-80-85-90-95-100-1+1Fx105 Pretty satisified with the outcome. A double at 100 and a single at 105 with the new technique. B: Snatch Deadlift 105kg x 5 x 3set, last five reps with a pause at the knee to assert back angle. C: Front Squat 115kg x 3-3-3-3-8, first 4 sets without belt. D: Conditioning with Angelica In team of 2 5 rounds 16-12-8 kcal each 12 synchronized KB Snatch 32kg/20kg 10 synchronized burpees 10m prowler 100kg + […]

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  • Monday = too little sleep. Friday, Saturday and Sunday was super though! Session one A: Clean + Front Squat + Jerk 95-95-105-105-112.5-112.5-120-120-127.5kg Felt pretty good but I was nervous on every lift due to pain in my knee. The pain sits medially which is unusual for me. I am satisfied with the 120kg lift(s) but I dipped too deep on 127.5 which forced me into a bit overhead pressing situation. B: Double Pause Back Squat 100kg x 3 x 3set – this is terrible, light weight still horrible C: Thruster 80kg x 5-5-7 Could have done a few more but […]

    Wowe so much volume

    Monday = too little sleep. Friday, Saturday and Sunday was super though! Session one A: Clean + Front Squat + Jerk 95-95-105-105-112.5-112.5-120-120-127.5kg Felt pretty good but I was nervous on every lift due to pain in my knee. The pain sits medially which is unusual for me. I am satisfied with the 120kg lift(s) but I dipped too deep on 127.5 which forced me into a bit overhead pressing situation. B: Double Pause Back Squat 100kg x 3 x 3set – this is terrible, light weight still horrible C: Thruster 80kg x 5-5-7 Could have done a few more but […]

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