Yes, I have a cold. I thought I had the symptoms of the cold/flu because I overexerted myself due to the move, but alas it would seem that I just staved off the cold by being so gorram/fracking* (over)active, and so now when everything that is unpacking and cleaning is reaching its end and I can finally relax, the cold hits me hard. So crossfit will be put off for next week! And then I will also give you some cool calisthenic leg moves, since there are too few of those in calisthenics. There has to be some cool stuff to do, although I might not be able to pull it off...
*http://io9.com/350163/frak-off-weve-got-the-best-swear-words-from-scifi
torsdag 30 januari 2014
30/1
My Polar FT60 claims I should train more in zone 3, for "maximum fitness". Well, crossfit here I come! On Saturday I start, with Olympic Lifts (Basic).
I also did Fran again with 30kg, this time in 7:25. In general I haven't worked out very much, been busy with my move and everything. I tried working out but failed miserably, with a heartbeat at 145 and more tired than usually when I'm at 165, and getting worse results than when I warmup on the row, to boot. Lifting weights went even worse. But I'm hoping my energy levels are returning to me!
I wanted to post a video of my muscle-up, but alas seem to have misplaced my transfer-cable, so there shall be none of that, apparently.
I also did Fran again with 30kg, this time in 7:25. In general I haven't worked out very much, been busy with my move and everything. I tried working out but failed miserably, with a heartbeat at 145 and more tired than usually when I'm at 165, and getting worse results than when I warmup on the row, to boot. Lifting weights went even worse. But I'm hoping my energy levels are returning to me!
I wanted to post a video of my muscle-up, but alas seem to have misplaced my transfer-cable, so there shall be none of that, apparently.
torsdag 23 januari 2014
23/1
Todays workout: 12 minutes, AMRAP
12x 8kg Wallball (Hitting High/Above Line, Ass-to-grass)
12x (Kipping) Pullups
12x 16kg Kettlebell Swings (full range, above head)
12x Push Up Burpees (chest and knee never touches ground, feet together during pushup and when jumping back/forth between pushup and top part of burpee)
5 reps from three full rounds!
Then some straddle training and kettlebell lunges..
I also bought a Heart Rate Monitor, specifically the Polar Heart Rate Monitor FT60F(emale), which I used to track some things. First off, it claims my VO2Max is 70, which is probably ludicrous, considering how I last week got 58 in a test which to me seemed more advanced (for the Polar Fitness Test you basically just answer some questions, then lie down for 5 minutes with the chest-strap on). Anyway you can read about the Fitness Test here:
http://www.polar.com/en/support/how_reliable_is_the_polar_fitness_test
http://www.polar.com/en/support/polar_fitness_test_and_ownindex
http://www.asep.org/asep/asep/JEPonlineOctober2011Esco.pdf
I also have data for the workout, which was 2 hours IN TOTAL, meaning from the moment I left my apartment until I took a shower, basically. During the workout I had a max heartrate of 174bmp, which is one heartbeat away from my alleged 90% max heart rate (220-26=194*0.9=174.6bmp). I also burned 900kcal, of which 30% were fat. Sounds a lot, doesn't it? Oh well, who knows.
One feature which I find interesting with the FT60 is that is has these heart rate zones and counts how long you've been in each during a workout/the day/week/etc. This is what it told me after my workout:
Zone 1 (60-70% of MAX heart rate) 72min
Zone 2 (70-80% of MAX heart rate) 12min
Zone 3 (80-90% of MAX heart rate) 14min
Guess we know at least where 12 of those minutes in zone 3 came from! :P I tried not getting below 160bmp during "the workout", but it was really hard toward the end, even if my heart rate didn't get higher as I got more tired.
Also, I started another "training session" which ran for the rest of the day and stopped when I came home. Tallying in those results, it would seem that I've been in zone 1 for 106min today! That's almost two hours of power walking! Hell, I don't want to know how much of that you have to do when you're trying to get ripped as a motherfucker...
Finally, I'm a bit worried about my resting heart rate. It would seem that either the Polar thingy doesn't do its job, or I'm crap at measuring my own heart beats, because the two methods give me two different results. According to Polar, my resting heart rate is all over the place, from 75bmp to 90bpm. When I counted my own heartbeats I got like 70ish. Well, it does seem normal at least to have a RHR (Resting Heart Rate) in those ranges...
http://well.blogs.nytimes.com/2011/08/01/really-the-claim-a-normal-heart-rate-is-60-to-100-beats-a-minute/
12x 8kg Wallball (Hitting High/Above Line, Ass-to-grass)
12x (Kipping) Pullups
12x 16kg Kettlebell Swings (full range, above head)
12x Push Up Burpees (chest and knee never touches ground, feet together during pushup and when jumping back/forth between pushup and top part of burpee)
5 reps from three full rounds!
Then some straddle training and kettlebell lunges..
I also bought a Heart Rate Monitor, specifically the Polar Heart Rate Monitor FT60F(emale), which I used to track some things. First off, it claims my VO2Max is 70, which is probably ludicrous, considering how I last week got 58 in a test which to me seemed more advanced (for the Polar Fitness Test you basically just answer some questions, then lie down for 5 minutes with the chest-strap on). Anyway you can read about the Fitness Test here:
http://www.polar.com/en/support/how_reliable_is_the_polar_fitness_test
http://www.polar.com/en/support/polar_fitness_test_and_ownindex
http://www.asep.org/asep/asep/JEPonlineOctober2011Esco.pdf
I also have data for the workout, which was 2 hours IN TOTAL, meaning from the moment I left my apartment until I took a shower, basically. During the workout I had a max heartrate of 174bmp, which is one heartbeat away from my alleged 90% max heart rate (220-26=194*0.9=174.6bmp). I also burned 900kcal, of which 30% were fat. Sounds a lot, doesn't it? Oh well, who knows.
One feature which I find interesting with the FT60 is that is has these heart rate zones and counts how long you've been in each during a workout/the day/week/etc. This is what it told me after my workout:
Zone 1 (60-70% of MAX heart rate) 72min
Zone 2 (70-80% of MAX heart rate) 12min
Zone 3 (80-90% of MAX heart rate) 14min
Guess we know at least where 12 of those minutes in zone 3 came from! :P I tried not getting below 160bmp during "the workout", but it was really hard toward the end, even if my heart rate didn't get higher as I got more tired.
Also, I started another "training session" which ran for the rest of the day and stopped when I came home. Tallying in those results, it would seem that I've been in zone 1 for 106min today! That's almost two hours of power walking! Hell, I don't want to know how much of that you have to do when you're trying to get ripped as a motherfucker...
Finally, I'm a bit worried about my resting heart rate. It would seem that either the Polar thingy doesn't do its job, or I'm crap at measuring my own heart beats, because the two methods give me two different results. According to Polar, my resting heart rate is all over the place, from 75bmp to 90bpm. When I counted my own heartbeats I got like 70ish. Well, it does seem normal at least to have a RHR (Resting Heart Rate) in those ranges...
http://well.blogs.nytimes.com/2011/08/01/really-the-claim-a-normal-heart-rate-is-60-to-100-beats-a-minute/
onsdag 22 januari 2014
22/1
Today has started out really good, which I needed after yesterdays really bad one (although I did deadlift 122.5kg for three reps and weight-dipped 30kg 3x3, the whole training session felt like a pain in the ass, my head was all murky and I was way too tired to appreciate anything at all).
Today I did THREE muscle ups! Thanks to some pointers from Micke and Christopher at Street Workout Malmö/Crossfit 360, I believe. I also ran 2km on the treadmill in 8:30, did 3x3 50kg clean and jerks OTM (On The Minute) and almost managed to do 3x3 pistols with 30kg (barbell). Like with the right leg I managed a couple without assistance, but with the left one - not a single one, although I was close. This means I'm almost where I was strengthwise before the injury on my right knee, but I'm still stronger in my right leg...
I did all this after quitting my creatine dose of 10g/day which I've taken for three weeks. I also didn't take any BCAA today, which I do otherwise. Yet I feel no difference at all. It's very strange, how little some things seem to affect me...
Tomorrow I will do AMRAP with wall-balls, kettlebell swings, and pullups.
Today I did THREE muscle ups! Thanks to some pointers from Micke and Christopher at Street Workout Malmö/Crossfit 360, I believe. I also ran 2km on the treadmill in 8:30, did 3x3 50kg clean and jerks OTM (On The Minute) and almost managed to do 3x3 pistols with 30kg (barbell). Like with the right leg I managed a couple without assistance, but with the left one - not a single one, although I was close. This means I'm almost where I was strengthwise before the injury on my right knee, but I'm still stronger in my right leg...
I did all this after quitting my creatine dose of 10g/day which I've taken for three weeks. I also didn't take any BCAA today, which I do otherwise. Yet I feel no difference at all. It's very strange, how little some things seem to affect me...
Tomorrow I will do AMRAP with wall-balls, kettlebell swings, and pullups.
onsdag 15 januari 2014
Ny blogg
Bloggen blir smått och gott vad gäller träning. Just nu kör jag lite mer AMRAPs (As Many Rounds As Possible) och supersettar för att förbereda mig inför crossfitten som jag ska pröva på nästa månad. Förutom det så klarade jag min första muscle-up idag utan hjälp av armbågarna. Kom ganska plötsligt och var inte ens särskilt svårt, men jag har inte varit i närheten innan dess och inte heller på de andra försöken jag gjorde efter första repet/försöket. Jäkligt tekniskt är det hela alltså, när en som jag använder kipping för att ens ha en chans. Det innebär att jag nog ska försöka utnyttja crossfitten till att lära mig både olympiska lyft och just tekniken för muscle ups.
Annars så gjorde jag konditionstest på mitt arbetscenter/Kompassen, och fick resultatet VO2max 58mL/(kg·min). Vore spännande att se om jag kan komma upp i 60 efter crossfitten, men jag kommer inte ha möjlighet att testa misstänker jag, så eh. Det är bara en liten del av alltihopa och just syresupptagningsförmågan är inte min flaskhals - snarare är det då CNS (central nervous system) och mental uthållighet/panikkänslor av brist på luft.
Annars så gjorde jag konditionstest på mitt arbetscenter/Kompassen, och fick resultatet VO2max 58mL/(kg·min). Vore spännande att se om jag kan komma upp i 60 efter crossfitten, men jag kommer inte ha möjlighet att testa misstänker jag, så eh. Det är bara en liten del av alltihopa och just syresupptagningsförmågan är inte min flaskhals - snarare är det då CNS (central nervous system) och mental uthållighet/panikkänslor av brist på luft.
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