"Mr Joshua" is a favourite. I use 85 kg for the DL. The running 2% incline (1.28-1.30 min/ 400) Total 23:14 min. New PR by 4 min. CFT ended at 270, 10 more than last time. Shoulder press still my weak spot. "Barbara" last night: 29:14 min. I did the 10k run WOD in heavy snow and wind the other day. 50 min. Some other WODs but too much to remember. Stay fit.
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Added by Sissyphos on January 26, 2009 at 9:13am —
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I haven´t done much since last time I wrote. Major car trouble (= spending time outside in -10 dgr C for hours every night), heavy workload (project deadlines) and general fatigue due to a cold and lack of sleep makes it hard to have the heart for a CF excersise at 6.00 in the morning. I did the 5k run. On a treadmill, 2% incline. 21.36 min.Not too bad. I also did the PC + dips WOD, somewhat modified. 50 kg (instead of 70 kg) and regular dips. 10.40 min. Since then nothing. Hopefully you other C…
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Added by Sissyphos on January 19, 2009 at 10:08am —
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Happy New Year everyone! Did a "Tabata Something Else" Sunday before Christmas ,323 reps.
After that I took a week off from training what so ever around Christmas. Tried to do some fun WODs after that :Back Squat 5x5r 80 kg. "Angie" 23.03 min. "Fight Gone Bad" 230 reps. "Michael" 25.54 min. "Murph" 38.53. My brothers 30/30 Challenge: 30 reps with 30 kg bar DL/SDLHP/PC/BSQ/PP/PU for time. 13.02 min. My pullup bar is outside in the back. Thankfully with roof over it but still... The temperature he…
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Added by Sissyphos on January 9, 2009 at 9:00pm —
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My younger (by 7 min) twin brother created an exercise of his own one day when he didn´t like the WOD.
30 kg bar, 30 reps. For time.
Dead Lifts / Sumo Dead Lift High Pull / Power Cleans / Back Squats / Push Press / Pull Ups. He finished in 18.09 min and begged me to try. So I did this morning.This one really gets your pulse up! My time: 13.02. No strenght when I came to the PU´s. Maybe yesterdays 90 PU have something to do with it:) I work my last day today before my Christmas vacation. I´ll try…
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Added by Sissyphos on December 19, 2008 at 10:36am —
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Decided that I had avoided the WOD from Friday 12:th way too long. Time to give it a try. The WOD: 3 rounds of : BoxJump 50 reps 60 cm/85 kg DL 21 reps/ PU 30 reps. Damn that was hard! The 50 BJ´s showed that there is a big difference between 50 and 60 cm. You have to be careful not to stumble and knock your teeth out. The DL´s were actually OK today, I felt good and had a good pace. The major problem today were the inferior PU bar that the gym have. A thin painted thing ,slippery as a soap in a…
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Added by Sissyphos on December 18, 2008 at 4:00pm —
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I did the Monday WOD on Tuesday. A bit stiff in the back due to the digging the day before but the Deadlifts really felt good.
I used 105 kg instead of 125. 125 is to close to my 1 rep max (130-135 maybe ) Have to get some speed in this exercise. Time 8:02. Not very fast maybe compared to the "sub 3-min guys" but next time I will go for 110 kg and faster. I actually start to enjoy Deadlifts. A really good workout for the hole body. The only drawback so far is my weak grip but I work on that. No…
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Added by Sissyphos on December 17, 2008 at 9:06am —
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Haven´t done much since last time I wrote. My brother didn´t like that I beat him at the squat challenge (50kg/50 reps for time) so he wanted me to show him with a regular bar and not a person on my shoulders. I went over to him the other day and used his bar. To his surprise , and mine, I crushed the old time. 2.37 min (3.38 last time). Ha, you are still my b...., bro´. Did the Nasty Girls WOD friday. Subbed the MU with the usual 3/3 PU/Dips. Subbed the 135 lb with 40 kg. Time 18.13 min. First…
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Added by Sissyphos on December 15, 2008 at 10:25am —
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Hard to focus on the WODs or even get them done lately. I´m not following the CF mainpage as good as before. It´s only a couple of weeks left to work before the christmas holiday and with that many projects deadline. Makes you feel a little bit stressed. Tried the Clean and Jerk 5x1reps yesterday morning but had no strentgh. Last time I did this one was in the afternoon and I managed 60 kg.This time, 6.30 in the morning, my body said no at 50! Actually the Cleans were no problem but I got stuck…
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Added by Sissyphos on December 10, 2008 at 7:16am —
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My brother called me the other day and told me he invented a new excersice he wanted me to try. 50 backsquats with 50 kg for time. He himself managed 6.20 min. I couldn´t let that pass unchallenged so I improvised a little. Don´t have any weights at home but my youngest daughter is 18 years old, 164 cm and 50 kg. Perfect! Took her on the shoulders in some kind of fireman grip, put an empty cardboard box below my butt to be sure I squatted enough (passed parallell to the floor) and started the wa…
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Added by Sissyphos on December 8, 2008 at 1:17pm —
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Friday afternoon. Some quick words before going back to work. Tuesday a failure. Tried the Shoulder presse 1-1-1-1-1 but got somewrong with my neck, felt like a nerve got jammed in there. Had to abort at 40 kg. Wednesday off as rest day. Thursday I did Fran. That really took some effort. My brother did it the day before with 30 kg. 8.10 min. I had to beat him and decided to go for 35 kg. BAD CHOICE. I managed to do the sets but it was really a near-pukie experiance. The time ended at 8.59 min. D…
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Added by Sissyphos on December 5, 2008 at 2:01pm —
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Some days have passed since last Wednesday. Rested on Thursday. On Friday I did some Clean and Jerk 1-1-1-1-1 that I had skipped earlier. Managed 60 kg. Slow Saturday, took a day off again, still not 100 %. Sunday evening I decided to do the Tabata.
That was really fun! My PU´s keeps the score down but still i reached 323 reps total. (Anchored SU old school (all the way up), all Pushups not chest touching ground maybee but what the f##ck) Last time I had something like 270. Improvement!
Monday m…
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Added by Sissyphos on December 1, 2008 at 3:22pm —
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Last Thursday I did the Nicole. That really helped my cold get a new grip on my weak body. Took the whole weekend and Monday off and just relaxed. I did some real shoveling due to the snowstorm that hit this region Sunday, so some involuntary excersising was done. Started Tuesday again with the Lynne WOD. BWBP is not for me, scaled it to 55 kg (BW 70) and managed 67 reps total. BP and PU back to back, 1 min rest between sets. Not happy with it but, had 68 reps last time. Mr Joshua was my Wednesd…
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Added by Sissyphos on November 26, 2008 at 12:02pm —
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Two days of being lazy is more than enough. I had borrowed a hybrid bike from a friend and was eager to try it. The weather here in Sweden isn´t idea this time of the year, yesterday a snow/rain mix that froze in the evening, making it a little slippery this morning. A couple degrees below zero (celsius) and a light breeze. The bike was a dream to ride! As long as you didn´t make a turn you could have a pretty good pace. Turning, on the other hand, had to be done in slow motion. Made it to the g…
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Added by Sissyphos on November 20, 2008 at 9:03am —
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Slow weekend with other things to do resulted in no CF. Hmm...have to be careful not to make this into a habit. On Monday I did the Back Squat 5-5-5-5-5. Luckily my brother did it the day before and told me the result. Always nice to have someone to compare yourself to, even better when it is your twin brother. ( I call hím Little brother due to the HUGE difference of 7 min betweeen us at birth.) He stopped at 72,5 kg and I stopped at 75. Made a pretty good attempt at 80 (2 reps) but gave up. St…
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Added by Sissyphos on November 18, 2008 at 12:42pm —
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Too bad it wasn´t the 13th today. Would be a nice touch to the named WOD I did. As usual I subbed the MU with PU and Dips. This time I only did 2:1 ratio. My brother and I agreed yesterday that we both weren´t in the mood for 150 PU and dips. 100 would do fine.
The squats means squat to me, I do them almost unbroken in every set. PU was hard as usual and Dips presented a challenge after the first two sets. I have suggested to the gym to get some olympic rings, climbing rope and a 9kg medicin bal…
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Added by Sissyphos on November 14, 2008 at 10:54am —
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I´m out of sync with the CF homepage so I did the FGB today. Used 35 kg for SDLHP and PP. Found a bench at the gym that was 55 cm for the Box Jump. (Most benches are maybe 45.) For once I had access to a C2 rower instead of the orbital crosstrainer my brother have at home. Subbed Thrusters 20 kg instead of Wall-Ball. Scored 209 reps. Better then last time (198) but fewer then expected. Last time was a downscaled version and this wasn´t so I should be pleased anyway. I´m getting better......slowl…
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Added by Sissyphos on November 13, 2008 at 10:37am —
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This inverted Burpee stuff weren´t easy! I have never managed a handstand before so this was really challenging. Took me 2 rounds to get the hang of it and trust my arms not to fold. After that It still took time but with more "flow" and fewer failed attempts. The first two sets I sometimes counted three failures as one approved handstand due to the effort made. To avoid being ridiculed at the gym I did this one at work in the warehouse. Pullups in the storageshelfs, banging your head in a palle…
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Added by Sissyphos on November 12, 2008 at 11:17am —
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Decided to show my little brother ,who has done CF much longer than me, my gym. (He has a "garage-gym" at home, I don´t even have a carport:) They had "bring a friend"- week to recruit new members at the gym. We decided to try Lynne. He is more muscular so he went for BW BP, I scaled it to 55 kg (BW 70) I finished at 68 reps total. He beat me with 72. I suggested we should do the friday´s WOD 4x(400m + 50 Squats) afterwards. As usual I defeted him when it comes to running and lactic acid toleran…
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Added by Sissyphos on November 10, 2008 at 12:56pm —
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The weather starts to make it difficult to bike. The other day enormous amounts of mud attached itself to my bike, clogged the wheels and forced me to carry the bike (No lightweight. Steelframe lowbudget MTB) on the shoulder and stagger across the farmers field in ancle-deep mud. No more shortcuts for me until the ground is frozen solid for the winter. This will add another 3 km to my route to the gym, I guess it´s about 10 k one-way. Nice warmup. I did the Wednesday´s WOD today. Managed 7 round…
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Added by Sissyphos on November 6, 2008 at 12:42pm —
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The Halloween/ All Saints weekend came with good weather here in Uppsala , Sweden. Sunny and a blue sky. No CF but a lot of work in the garden and preparing for the winter. Unbelievable how much there is to do when you have a house, especially when the different project you start never get finished. Like the diassembled scooter on the porch that has been there all summer due to engine trouble. New week and new excercises. Made an attempt on the PU running clock WOD. Had to abort after 11 min due…
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Added by Sissyphos on November 4, 2008 at 9:12am —
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