Tag Archives: crossfit open

WOD 20150423

Well. It has been awhile since the last logged workout. Or should I say blogged workout. I have been working out as usual during the whole winter. With that exception that I’ve been surprisingly sick this year. I don’t know why. And it does not actually matter that much either.

What matters is that I have been in better shape than last year. Even after being sick and during the recovery period I managed to perform a lot better during the Crossfit Open than last year. And then, a week after that, catch the flu. And this time I had the whole lot, fever, flu and cough.

Now it has been 3 long weeks, this week I managed to start the exercises again. Monday and Tuesday with normal metcon and I was actually really out of breath in Tuesday morning, rested yesterday and dragged my ass to the gym today. Decided to have a plain weightlifting day. Which I managed to accomplish, barely, but still. The squats felt terrible. 3 x 10 with 65% from 1 RM felt more than enough. According the original plan it should’ve been 5 times 10, but after the first round I felt out of breath again and decided to just listen to my body. So it was 3 x 10 with 65% of Shoulder Press and Deadlifts, 20 minutes in sauna and I was good to go.

And still I’m not disappointed at all. Quite the opposite. Managed to listen to my body and take it easy regardless of the so called plans. Besides that I received some decent tips from Frank Ironman regarding on how to implement running on the training plan. And moreover, how it will affect to my squat strength.

Actually, at the moment, it feels I’m going to leave the running to be just something I do every now and then and concentrate for gaining strength, which has been my plan for this year. When I have gathered enough strength (what is enough?), I still have time to gain my speed on trail running. Cardio is anyhow part of the CrossFit WODs, so the aerobic condition will be maintained, if not even gained.

WOD 20150423

Back Squat
3 x 10 x 75 Kg

Shoulder Press
3 x 10 x 39 Kg

Deadlift
3 x 10 x 106 Kg

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WOD 20140309

Recovery day

Rest, walk, stretching.

I have to admit that I was a bit disappointed on my performance doing the Open 14.2 yesterday; not getting past the first 3 minutes mark was both devastating and revealing. And it appeared that I sucked not only in pull-ups (which I really anticipated), but in Overhead Squats, too. The squats I’d had trained before has not been deep enough. And that really feels embarrassing,  I’ve been thinking myself that my squats have been deep enough, but apparently the hip  has stayed too high all the way.
The pull-ups, in the other hand, sucked as I expected them to suck. To be honest, I was actually surprised they went that well they went.

Well, at least I now know where I stand.

First of all, taking part on the open again and this time also taking care of sending the results, too, has been a really good decision. I’m pretty sure my last years ‘results’ would’ve not been that good I thought they have been when seen by the actual CrossFit judges.
So, huge thanks to CrossFit Tegen for letting me get in and be judged! It was a great and humbling experience yesterday.

The other thing I learned yesterday is that CrossFit is far more technical that I’ve been thinking.  Somehow I’ve thought that the technique comes in when doing things properly. That it falls in naturally. Well, that is also one of the issues here; one can’t judge oneself properly enough. I suppose that’s where the affiliate and the other CrossFit trainees come in and help. Exercising all by myself at the non-affiliate gym has it’s ups and downs.
Ups in the way that I get to the nearest or closest gym of my workplace and then the downs that I seem to be missing guidance and feedback.

As it seems now, I’m stuck with my current gym until end of June. After that I’ll definitely take myself to an affiliate. And as it seems now, I’ll drag my sorry, not-so-technically-good ass to CrossFit Tegen.
Why there, one might ask. First of all, they’re closest to where I live. Secondly, they’re cheaper than any other affiliate I’ve found across the Stockholm and last, but not least, they too have a sauna.
I actually did pay them a visit last summer but then on some strange reason, ended up signing myself to SATS. Mainly because SATS was starting their own CrossFit -training at the Regeringsgatan. Apparently, they’ve changed the name from CrossFit to Prformance, and spread that across the other locations, too. But what I’ve seen there it is more or less 3 times a week training for people who like to do things 3 times a week. I try not to sound like a ‘CrossFit-elitist’ here, but I like the idea for exercising the 6 days every week. And even the 7th day will be an active recovery day for me.

Besides all the other reasons, CrossFit Tegen felt really nice, neat and sweaty place for me. In fact I will do the rest of my  Open Workouts there. 😀

WOD 20140307

Cardio/Metcon

Biking 19 Km
http://runkeeper.com/user/jankka/activity/314372196

Riding the bike in the dusk – nice as ever 😀 Continue reading WOD 20140307

More rest and in to the open

Today has been more or less active rest day. Recovering from cold has been more or less great and fortunately I’ve also been able to at least go out and walk with the dog, which has kept me more or less sane. Besides walking, the sofa has kept me cozy and Big Bang Theory has kept me entertained. Well, that and then the Star Trek puzzle.

Then, of course, I’ve been thinking about my training. Next weeks Max Reps have heavily (pun intended ;)) been on my mind. Since I’m still recovering, I’m not totally confident that I would do the 1 Rep Max Back Squats tomorrow. The situation being this, I’m not completely sure I’d get myself to the gym at all. The more I think it, the more it starts to point out for me to just do something light until nailing down the CFT on friday. At least then I could measure my strength in all movements, Back Squat, Shoulder Press and Deadlift at the same day and still manage to recover from the cold enough to get it done. Besides, if I now have this rest, it also means that I will be recovered from the past months training, too. As in CrossFit, all you need to do is adapt to the situation. Life quite seldom follows my training schedules, so I might at least try to get the training to follow the life 😉

Which brings me to the fact that I actually did register for the open. And no, I’m not even closely thinking I’m going to make it to the regionals. The point being here is to keep the sport alive and measure my capabilities against the others. We’ll see where it takes me. Last year, when I started the CrossFit and participated the first time, I could make 3 out of 5 workouts as described. Rx’d, as they say. This year my target is to get all 5 workouts done as Rx’d (or at least with correct weights) and finalize them, regardless on how far I go. We’ll see about that 😀

 

First 7 weeks programmed

cropped-img_0890.jpgI managed to use my day off in a decent way, as it seems. The 7 first weeks of next years training has been nailed down and planned. Of course I will follow the HQ tactics and publish the workouts one at the time, in the beginning of every day (at 00:00 CET), starting from monday. Now you can take a sneak peak on what type of training’s going to come by checking the training program or just wait and see what’s coming.

For me this is kind of a new experience. To create my own training program is a new thing. And it feels great, to be honest. The only drawback I’ve got is that now I actually know what’s coming. Preparing for unknown exercises has been a bog part of the game for me this year. I certainly hope I’ve managed to keep the variation more or less in a decent level.

My plan is to follow the plan now and adjust it every time it feels it is needed. Nothing’s been carved to stone yet. Needless to say that I might have to make changes to the schema when the CrossFit Open 2014 starts. I’m planning to at least do the workouts, if nothing else.

Meanwhile I can tell you that I’ve managed to raise my Push Press Max from 50 Kg to 57,5 Kg within 3 months. Let’s see if I manage to get myself doing a similar trick with Handstand Push-ups next year (oh yes I will! ;))