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Old 08-20-2009, 05:18 PM   #51
Júlíus G. Magnússon
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19/8/09

Rest. Everything from my lower back up to my shoulders is sore as fuck, I blame the ring work yesterday.


20/8/09

Low Bar Back Squat: 3×5x85kg

Bench Press: 3×5x70kg

Kneeling Muscle-up: 10

Skill: Some handstands

“Team-Karen”
For time:

400 thrusters with a 20kg split up between two people - one bar per team
-
15:36

Then, 50 pull-ups split with my team mate for losing the WOD by two minutes. Still thought our time was pretty good.

Those thrusters fucked up my back. Still have trouble picking stuff up hours later so I'm resting tomorrow.
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Old 08-23-2009, 12:33 PM   #52
Júlíus G. Magnússon
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21/8/09

Rest. Sore as fucking hell. No matter how much walking I did, every single step felt like living hell. Back felt like crap as well.


22/8/09

Legs STILL sore as fuck. Back completely fine, though.

30 reps:
Handstand Push-up
-
25:57

Almost too embarrassed to post this. 7 minutes slower than last time a couple of weeks back - which was an embarrassing time to begin with. Handstand push-ups hate me. And I them. Good pace up until 19. Hit a huge wall there and almost every rep after that took multiple rep. Just a bad day, hopefully. - This should be below 10 minutes AT LEAST.


23/8/09

I think my leg muscles are broken... they're still sore as fuck.

Sundhöll Reykjavíkur.

21-15-9:
(Swim across the pool)
Push-up
(Swim back)
Dumbbell Thruster (2x~15)kg
-
12:51

I thought my shoulders were going to die and I would drown... Then the thrusters came and my legs wanted to cry. Tomorrow's squats should be fun...
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Old 08-25-2009, 07:00 AM   #53
Júlíus G. Magnússon
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24/8/09

Legs still sore as fuck. Hey, let's do 400 thrusters, what a good idea. Ógeđ.

Low Bar Back Squat: 3x5x90kg

Bench Press: 3x5x72.5kg
This shit was tough as fuck for some reason. I'm trying to be very honest with my reps, being careful not to bounce the weight on my chest at all (which I've probably been doing too much of in the past) but even so this should have felt like a warmup.

Box-assisted Muscle-up (with slow negative): 5

10-8-6-4-2:
Power Clean 75% Body Weight (Used 60kg/77.8kg = 77%)
Pull-up
-
7:17

Legs have never hurt more during power cleans.


25/8/09

Legs still sore but they're getting better. About time.

Box-assisted Muscle-up (with slow negative): 5

Deadlift: 5x115kg - 1x120kg - 1x130kg - 0x140kg
Wanted to do 140kg but it felt much heavier than I expected it to be so I dropped it and left it at that because I didn't want to burn myself out on these.

15-12-9:
Push Press 62.5kg
Ring Dip
Burpee
Row (Calories)*
-
20:39 up from 17:20 last time - What the hell?

*The rower was being used in the second round so I subbed 12 Calories with 24 20kg sumo deadlift high-pulls.

Then I did 20 burpee pull-ups for losing to my friend on the workout (even though he did it as rx'd: 21-15-9).

Body Weight: 77.1kg

All in all a pretty crappy couple of days. Rest day tomorrow.
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Old 08-27-2009, 11:10 AM   #54
Júlíus G. Magnússon
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26/8/09

Rest. I can finally walk without begging God for mercy every step. However, every muscle above my waist is now sore instead.


27/8/09

Soreness free for the first time in a while.

Box-assisted Muscle-up (with slow negative): 5

Low Bar Back Squat: 3x5x95kg
Doesn't feel heavy - just feels slow as fuck. Not happy.

ME Shoulder Press: 3x45kg - 3x47.5kg - 3x50kg
Needs some technique work. Bar path is basically a big "C" around my neck. Reading Rip's press chapter again before next time.

Weighted Ring Dip: 3x5x7.5kg

Back Extension: 3x10

Going for one more 5kg jump on the back squat and then 2.5kg. Going to keep doing 2.5kg jumps on the dips for a session or two - depending on how they feel next time.
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Old 08-28-2009, 10:02 AM   #55
Júlíus G. Magnússon
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28/8/09

Got to the gym and there were black bumpers all over the place. At least 3 pairs of 20kg bumpers and lots of lighter ones - even 5kg full diameter bumpers. Maybe they actually read my suggestion box note...

I was in a hurry so I didn't have time to play with them or do any skill work for that matter.

Weighted Pull-up: 3x5x7.5kg

Power Clean: 1x70kg - 1x80kg - 1x85kg - 1x90kg (PR)

10 rounds:
5 Pull-ups
10 Push-ups
15 Squats
-
10:20

Squats were slow.
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Old 08-29-2009, 11:00 AM   #56
Júlíus G. Magnússon
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29/8/09

Did first two out of three team workouts.

Workout 1: Parkourish WOD - Hang shimmy ~ 3m, 10 x jump onto a rail, stand balanced on it jump over and jump back, Support shimmy ~ 3m, get over a fence any way possible - 2 rounds for each team member

Run ~2km (not a competition since only one person knew the way)

Workout 2: AMRAP5: heavy log cleans - one person goes at a time, followed by AMRAP5: throwing a lighter log over ~1.6m high stack of pallets - one person goes at a time, followed by AMRAP5: overhead anyway (snatches usually) with a log ~half the weight of the first heavy one

Run ~3km (not a competition since only one person knew the way)

Workout 3: Swimming in the sea over to some thingie, climb up onto it, swim back, 10 burpees in the sea, 10 burpees on the beach - all in your clothes in the cold as hell sea.

Note: My team didn't win a single event.
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Old 09-01-2009, 06:40 AM   #57
Júlíus G. Magnússon
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30/8/09

Rest.


31/8/09

Deadhang Muscle-up: 0 - 1
Yep. Got it again. Struggled through the transition but I'll take it.

Kipping Muscle-up: 3

Low Bar Back Squat: 3x5x100kg
Tough... Hamstrings are really feeling it.

Bench Press: 3x5x75kg
Tough as well. But then again I'm being very honest about not getting any bounce off the chest at all - something I haven't done in the past.

Fran
21-15-9 reps:

Thruster 45kg
Pull-up
-
8:40

1:23 slower than last time where I wasn't pushing at all. Spent those 8 minutes feeling sorry for myself - shoulders were done. First time legs aren't an issue in Fran.

Body Weight: 77.7kg


1/9/09

Deadlift: 5x120kg

Nate
AMRAP 20
:
2 Muscle-ups
4 Handstand Push-ups
8 Dumbbell Swings 32.5kg
-
5 rounds + 2 muscle-ups (PR)

PR by 1 round and 1 muscle-up. Paced myself to avoid hitting the wall at round 4 like last time. Hate dumbbell swings - wish I had a 2 pood kettlebell.
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Old 09-03-2009, 05:28 AM   #58
Júlíus G. Magnússon
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2/9/09

Rest.


3/9/09

In a hurry to get to class - working out at 06:00 - so no skill work.

Low Bar Back Squat: 3x5x102.5kg
The gym felt really cold this early in the morning - should have warmed up more, did 2x5x20kg - 5x60kg - 3x80kg and then my work sets which didn't feel like enough.

ME Shoulder Press: 3x45kg - 3x47.5kg - 3x50kg - 3x52.5kg
Felt solid - easier than 50kg last week.

Weighted Ring Dip: 3x5x10kg
Elbows complained a little - no doubt due to not keeping the rings close enough on some of the muscle-ups during Nate.

Back Extension: 3x10x2.5kg

Gonna be gymless over the weekend... Might bring a kettlebell or try to do some body weight stuff.
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Old 09-06-2009, 07:12 AM   #59
Júlíus G. Magnússon
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4/9/09 - 5/9/09

Rest. Gymless. Carb induced comatose.
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Old 09-06-2009, 02:52 PM   #60
Júlíus G. Magnússon
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6/9/09

Chugged down a little over a liter of coke during this workout - want to thank my grandmother for that.

Squat Clean and Push Jerk:
1x60kg
1x70kg
1x75kg
1x80kg
1x85kg
1x87.5kg (PR)
0x90kg (náđi squat cleaninu - feilađi í jerkinu)

Push jerks were ugly - haven't done them in a while.

Snan
21-15-9:

Squat Snatch 45kg
Chest-to-bar Pull-up
-
37:00

No, 37 minutes - not seconds. A friend was doing this and talked me into it as well. Not really a metcon - rather a technique session. A good 30+ seconds between every single snatch. Couldn't even finish this one last time I tried it due to a tight low back so technically this is a PR.

P.S.
Bumpers are awesome.
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