Showing category "Workout Log" (Show all posts)

EMOMs

Posted by Filip Wahlback on Tuesday, November 25, 2014, In : Workout Log 
10 mins:

10 x 60 kg BS. June 2017= Vas 7. Glutes and hamstrings
10 x 60 kg BS. 2nd Feb 2017: Vas 8 (legs). 
8 x 50 kg jumping back squat (Vas 6)
9 x 50 kg jumping BS (vas 6)
1 x 110 kg Back Squat
   8th May 2017: Vas 7
   3rd Aug 2017: Vas 7
10 x 55 kg BS (Vas 7)
10 x 60 kg BS (April 2017: Vas 7, hard on the glutes)
10 x 50 kg BS (Vas 7/8). 26th Jan 2017: Vas 6
10 x 40 kg BS (vas 5)
3 x 100 kg. Vas 7/8

10 rounds. 3 x 60 kg (1 PCl + 5 FS). 3 x 70 kg (1 + 4), 3 x 80 kg (1 + 3), 1 x 90 kg (1 + 2). 
5 mins 5 r...
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Shoulder press

Posted by Filip Wahlback on Thursday, August 14, 2014, In : Workout Log 
Up to 1 x 60 kg (failed once 1t 60 kg before). Before 2 x 5 x 50, 1 x 3 x 55 kg. 
Up to 1 x 62.5 kg. Failed 65 kg
3 rounds of 1 rep x 60 kg. 
1 x 60, 1 x 62,5 and 1 x 65 kg!
1 x 60, 1 x 62,5 kg
2 x 1 rep x 62,5 kg (after 5 x 40/45/50 kg + 3 x 55, 1 x 60 kg)
31st Jan 2017: 1 x 60, 1 x 62,5 kg (was absolutely max I could have done)
26th Jan 2017: 1 x 60, 1 x 62,5 kg
25th Oct 2016; 1 x 62,5, 0 x 65, 1 x 65 kg (not too close, not too wide)
Sept 2016: 2 x 1 x 62,5 kg


5 x 3 reps @ 50 kg. 5 x 3 reps @ 52,5 kg...
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Push jerk

Posted by Filip Wahlback on Friday, August 1, 2014, In : Workout Log 
4th Dec 2017: 3 x 70 kg. 0 x 80, 1 x 80 kg. 0 x 85, 1 x 85 kg. Trying to find better technique. Not go so deep in dip,  dont pause at bottom of dip, drive explosively up from dip. Also mobility issue as the receiving position is really tricky. 
1st Sept 2017: 3 x 70/75 and 80 kg. 1 x 85 and 90 kg. The 90 kg one was good. Failed twice at 92,5 kg. 
18th Aug 2017: 1 x 75/80 kg. Failed once at 85 kg. 1 x 85 kg. 1 x 90 (felt easier and better than 1 x 85 kg)
10th Aug 2017; 1 x 70/80 and 85 kg. Stoppe...
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JT

Posted by Filip Wahlback on Friday, August 1, 2014, In : Workout Log 
21-15-9 of HSPU, Ring dips and Push ups:

5th Dec 2017: 9.23 mins
5th April 2017: 9.50 mins (maybe couple of ring dips questionable when it comes to the extension)
8th March 2016: 10 mins 22 secs
7th Sept 2015; 11 mins 17 secs
30th July 2014; 13 mins 56 secs
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Angie

Posted by Filip Wahlback on Thursday, July 24, 2014, In : Workout Log 
100 reps of pull ups, push ups, sit ups and air squats.

22nd Dec 2015: 20 mins 13 secs
1. 22nd July 2014; 22 mins 30 secs
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Muscle ups

Posted by Filip Wahlback on Saturday, July 12, 2014, In : Workout Log 
Max reps unbroken:
4th Dec 2017: 7 Ring MUs
29th Sept 2017; 7 Bar MUs
28th Sept 2017; 6 Ring MUs


BMUs + RMUs
5 rounds of each, 3 + 3 reps= total 30 reps (15 in Bar and 15 in Rings, no fails)
5 rounds of each, 4 + 4 reps= 40 reps



Bar MU

June 2017: rounds of 3 reps. After about 8 rounds I got scared my hands were gonna open so I stopped
12th May 2017: 2/2/2. 3/3/3. 5/4/5 (lost grip on last rep on the 4, tried compensate and do 6 last round but got bad blister last rep)
Emom 10 mins 1 rep (hadn´t done BM...
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Helen

Posted by Filip Wahlback on Tuesday, July 8, 2014, In : Workout Log 
3 rounds of 400 m run, 21 KB Swing 24 kg and 12 pull ups;

26th Sept 2017: American swings: 9.25 mins

(Think the below three attempts were done with Russian swing)
28th March 2017: 11.11 mins
30th Nov 2015: 9 min 03 secs
4th July 2014; 11.00 mins
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Back squat

Posted by Filip Wahlback on Sunday, June 29, 2014, In : Workout Log 
1 rep:
30th Sept 2017: 1 x 125 kg. Fail at 130 kg. 
27th June 2017: 1 x 110/115 and 120 kg. Last rep was ugly (was after long training with other stuff)
8th May 2017: 3 x 110, 1 x 115 and 1 x 120 kg (not too hard)
26th JAn 2017: 1 x 110 kg, 1 x 115 kg (rather easy)
12th Sept 2016: 1 x 105/110/115/120 kg. 120 kg was really hard!!!
23rd May 2016: 1 x 125 kg (failed 130 kg)
26th March 2016: 130 kg  (after 5 x 5 @ 100 kg, 5 x 110 kg, 3 x 115 kg, 1 x 120 kg, 1 x 125 kg)
29th Jan 2016: 127,5 kg
8th Jan 2016...
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Thruster

Posted by Filip Wahlback on Sunday, June 29, 2014, In : Workout Log 
Normal thruster:
5th Sept 2016: 1 x 80 kg
16th Feb 2016: 80 kg (failed two attempts at 82,5 kg)
2nd Feb 2016: 80 kg without problem, failed two attempts @ 85 kg. 
13th Jan 2016: 1 x 80 kg (failed three attempts on 82,5 kg even though they were close)
1 Jan 2016: 1 x 80 (failed twice at 85 kg)
30th Nov 2015: 1 x 80 + 1 x 82,5 kg (PR)
18th Nov 2015: 1 x 75 kg (two failed attempts at 80 kg)
29th August 2014; 80 kg (CrossFit SilverCoast, Aveiro, Portugal)
23rd July 2014; 77,5 kg 1 RM
June 2014; 75 1RM (80 ...
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Deadlift

Posted by Filip Wahlback on Sunday, June 29, 2014, In : Workout Log 
1RM

5th dec 2017: 165 kg (after emom 10 mins 85 kg DL x 10 reps)
26th Sept 2017: worked up to 2 x 160 and 1 x 170 kg (2 days after Alpha Games and was bit tired in body)
25th April 2017: 1 x 170 kg and 1 x 175 kg
13th feb 2017: 2 x 1 rep @ 150 kg
15th March 2016: 175 kg
8th March 2016: 175 kg
9th Feb 2016: 170 kg (5 x 140, 5 x 150, 3 x 155, 1 x 160, 1 x 165)
21st Jan 2016: 167,5 kg (at Sturebadet)
28th Dec 2015: 165 kg
4th December 2015: 1 x 165!
20th Nov 2015: 1 x 155 (failed 160 kg)
11th Nov 2015: 1 x ...
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Snatch

Posted by Filip Wahlback on Sunday, June 29, 2014, In : Workout Log 
Squat snatch:

1 x 50/55/60 kg. 4 fails at 62,5 kg
29th Sept 2017: 1 x 50/55/60/62,5 kg. Two fails at 65 kg. Lots fails on low weights. 
Sept 2017: up to 1 x 60 kg (no fails)
4th Sept 2017: up to 1 x 60 kg no fails (also 50 and 55 kg)
28th Aug 2017; diid 1 x 55. · failed attempts at 60 kg. Managed to get the bar over head but no strength in legs to stand up (?)
14th Aug: 1 x 55, 0 x 60, 1 x 60, 0 x 62,5, 1 x 62,5 kg
3 x 1 rep x 40/50/55 kg. 60 kg= 0,1,0,1,0,0,1 rep (= 4 fails and 3 lifts)
June 2017: ...
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Bench press

Posted by Filip Wahlback on Tuesday, May 20, 2014, In : Workout Log 
Bench press (real bench):
5 x 5 x 60 kg. 

Floor press:

26th Jan 2017: 3 x 80 kg, 1 x 85 kg. 
11th Jan 2017: 3 x 80 kg, 1 x 85 kg. 
10 x 40 kg... 5 x 80 kg. 

1. 19th May 2014; 95 kg x 1 
2. 9th January 2015; 80 kg x 4 reps x 5 sets
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Front Squat

Posted by Filip Wahlback on Tuesday, May 20, 2014, In : Workout Log 

1 RM:

1 x 100/105/110/112,5 and 115 kg!
1 x 105 and 1 x 110 kg (after 5 x 90 and 3 x 100 kg)
28th Jan 2017: 1 x 105 kg, 1 x 110 kg
Dec 2016: 1 x 100 kg
Sept 2016: 1 x 105 kg (4 x 95, 2 x 100)
May 2016: 1 x 105 and 1 x 110 (after period of bad training)
25th Feb 2016: 112,5 kg (after EMOM FS 10 mins 5 x 70 kg + 1 x 110 kg)
5th Feb 2016: 110 kg (never tried 112,5 kg tho I prepared the bar for it)
16th Dec 2015: 110 kg
11th Dec 2015: 107,5 kg
26th Nov 2015: 105 kg
9th Nov 2015; 100 kg
11 August 2015; 100 kg
5...
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Overhead Squat

Posted by Filip Wahlback on Wednesday, October 17, 2012, In : Workout Log 
23rd Aug 2017: 1 x 50/55/60/65/70 kg. Two failed attempt at 75 kg. First was very close but lost at very top
5 x 40/50 kg. 3 x 60 kg. 0/1 x 70 kg. 1 x 75 kg (lifters)
June 2017: normal shoes. 1 x 30/40/50/60/65/70 and 75 kg!
1 x 50/60/65/70 and 75 kg! Lots of drop snatch and lighter OHS before
3 x 37,5. 5 x 37,5 kg (60%). 3 x 52,5. 5 x 52,5 kg (70%). 2 x 3 x 60 kg (80%). 1 x 67,5 kg (90%)
2 x 5 x 40/50/60 kg. 2 x 65, 1 x 70 and 1 x 75 kg!
5 x 5 x 40 and 50 kg. 
5 x 30/40/50 kg. 1 x 55/60/65 kg
Jan 20...
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Row

Posted by Filip Wahlback on Monday, October 1, 2012, In : Workout Log 
E3M: 25 cal. Each round took 55 secs- 1 min. Round 8 and 9 was slower. Around 1600 cal/hour speed. Twice I managed 2 cal on one stroke. 

6 km (6 rounds of 1000 m with 1 min rest between);
28th July 2016; 28 mins 45 secs (display on rower) 28 mins 57 secs (timer in bow). (Split times= 4.02, 4.00, 4.01, 3.59, 3.54 and 3.47)

2000 m:
July 2017: 7:27.6 
Dec 2016: 8 mins 3 secs
10th Feb 2016: 7 mins 19 secs (7:19.1)
11th Jan 2016: 7 mins 30 secs (7:30.1)
30th Dec 2015: 7 mins 39 secs (7:39.2)
11th Nov 2015:...
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Tabata Row

Posted by Filip Wahlback on Friday, July 13, 2012, In : Workout Log 







 
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Fran

Posted by Filip Wahlback on Thursday, April 26, 2012, In : Workout Log 



14th April 2017: 4.41 mins
2nd Feb 2016: 3 mins 46 secs
26th Dec 2016: 3 mins 47 secs
28th August 2015; 4 mins 55 secs

2nd August 2015; 6 mins 00 secs
15th July 2015; 7 mins 00 secs (after 3 months without CF)
23rd July 2014; 4 mins 50 secs
9th May 2014; 4 mins 55 secs

26th April 2012; 5 mins 45 secs
20th April 2012; 5 mins 45 secs

7th February 2012; 5 mins 50 secs

23rd December; 5 mins 22 secs

22nd September; 9 mins 00 secs (?)

19th May; 6 mins 7 secs

13th May; 6 mins 32 secs

5th May; 6 mins 50 secs


Previou...


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Tabata/Tabata Something Else

Posted by Filip Wahlback on Wednesday, April 25, 2012, In : Workout Log 
Tabat Air squat:

8 x 18 reps

AMRAP ((20 secs work + 10 secs rest) x 8) x 4= 16 minutes in total. Chins, Push Ups, Sit Ups and Air Squats. 

3. 4th May 2012; 365 reps
2. 25th April 2012; 350 reps
1. 2011; 326 reps

 
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Karen

Posted by Filip Wahlback on Saturday, April 14, 2012, In : Workout Log 

9th Aug 2017: 9 kg. 9.30 min (as an Emom, Vas 8)
8th Aug 2017: 6 kg. 9.30 mins (as an Emom, Vas 6)
20th July 2016: 9 mins 23 secs (as an mom 10 mins with 15 WBs each min)
12th May 2016: 9 min 21 secs
8th March 2016: 9.05?
4th Feb 2016: 7 mins 28 secs
10th Sept 2015: 9 kg: 8 mins 17 secs
July 2015; 6 kg; 7 mins 45 secs
9 kg ball and 3 meter target; 150 reps in 9 mins 40 secs
(7 kg ball and 3 meter target; 150 reps in 8 mins 30 secs) 


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Double Unders (DU)

Posted by Filip Wahlback on Saturday, April 14, 2012, In : Workout Log 
26th Sept 2017: 114 (UB). Almost 115. Tried rope we had in goodie bag from Alpha Games
20th April 2017: 113 (UB). Last 10-20 slowed way down cause my arms were tired
7th March 2017: 112 (UB). Stumbled on 112 at 57 secs...
26th Jan 2017: 112 (Unbroken). Felt easier than normal
104 with 2 stops. 
Max 1 min: 12th Sept= 99 (with 3 stops)
Max 1 min: August 2016= 109 (no stop)
Max 1 min; 25th July 2016= 108 (with one stop)
Max Dus in one minute: 26th dec 2015= 101 reps
May 2016: 109 (new rope)
May 2016: 110 ...

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Elisabeth

Posted by Filip Wahlback on Saturday, April 14, 2012, In : Workout Log 

21-15-9 of 60 kg Clean and Ring Dips

21st April 2017: 9.55 mins
20th May 2016: 60 kg + Ring dips. 13 mins 34 secs. 

Scaled; 60 kg Clean and normal dips. 14 mins 00 secs. 

Scaled; 50 kg Clean and normal dips. Time uncertain due to technical difficulties. 


Heavy Elisabeth; 21-15-9 de sq Clean 70 kg y Ring dips with 6 kg ball. 
23rd Nov 2017: 17.40 mins


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False

Posted by Filip Wahlback on Saturday, April 14, 2012, In : Workout Log 

No


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Tabata

Posted by Filip Wahlback on Saturday, April 14, 2012, In : Workout Log 


Tabata Air Squat:
July 2015; 136 reps

Tabata Row:
1st April 2013; 810 meters
4th November 2012: 809 meters
27th September 2012: 801 meters
12th July 2012: 798 meters 

6th February 2012: 775 meters

27th January 2012: 765 meters



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Clean

Posted by Filip Wahlback on Saturday, April 14, 2012, In : Workout Log 


Squat Clean:
Oct 2017: up to 1 x 100 kg. Just trying it out. 
Sept 2017: up to 1 x 100 kg. Not bad. Failed 105 kg
6th Sept 2017: 100 kg (not pretty, feels hard for legs?)
20th Aug 2017: 1 x 100 kg, 2 attempts @ 105 kg; have lifted and had bar on shoulders but no strength in legs to stand up (after weekend with food poisoning)
22nd May 2017: 1 x 100, 1 x 105 kg!
2nd May 2017: 1 x 100, 1 x 103 kg (French Throwdown)
21st April 2017; 1 x 100 kg, 1 x 102,5 kg
17th April 2017: 1 x 90/95/100 kg
4th April 201...


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Murph

Posted by Filip Wahlback on Saturday, April 14, 2012, In : Workout Log 

Murph: 1,6 km running, 100 Chin ups, 200 Push ups, 300 Squats and finish off with another 1,6 km running. The four attempt at the bottom of this page were done mixing the three disciplines. The real Murph should be done by finishing the Chin Ups before starting with the Push Ups etc. 


30th May 2017: with 10 kg weight vest; 68.50 mins. All good reps!
28th May 2016: 58 mins 20 secs
19th August 2015; 51 mins 45 secs

7th October 2011; 49 mins 30 secs


4. 26th September 2011: 43 mins 52 secs

3. 25th...


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