400m Run
10 Snatches 50 kg
400m Run
10 Clean and Jerks 50 kg
400m Run
10 Muscle Ups
400m Run
10 Deficit HSPU
400m Run
10 Thrusters 50 kg
400m Run
10 Overhead Squats 50 kg
400m Run
10 Power Cleans 50 kg
400m Run
10 Chest to Bar Pull Ups
400m Run
10 HSPU
400m Run
Po odmlce zas zapis, bylo to hlavne behani, pak Beskydska sedmicka, tam mi kamarad po druhem kopci odpadnul kvuli zazivani. Pak nejaky regen, no a ted zpatky na CrossFit, kondicky je az moc, je potreba trosku zesilit, tezka cinka hodne dlouho nebyla, takze ted se zacne pravidelne :-)
Plus menim system zapisu, pisu si ted treningy na beyondthewhiteboard, tak to z tama budu kopirovat, ukazuje mi to u ruznych CF workoutu i percentily, pripadne i jaky jsem podal v treningu vykon a tak, pak to ze vseho tvori velice zajimave grafy. Zjisti mi to moje slabiny apod. Takze vcerejsi a dnesni trening, zacnu s rozumem s vahama i tech 100kg na drep bylo na krev :-D
CrossFit 11/9/2014 Back Squat 5x3 : 1500 kg | 100 kg, 100 kg, 100 kg, 100 kg, and 100 kg | Rx'd
Sets
3 Back Squats | 100 kg
3 Back Squats | 100 kg
3 Back Squats | 100 kg
3 Back Squats | 100 kg
3 Back Squats | 100 kg
Deadlift 5x3 : 2250 kg | 150 kg, 150 kg, 150 kg, 150 kg, and 150 kg | Rx'd
Sets
3 Deadlifts | 150 kg
3 Deadlifts | 150 kg
3 Deadlifts | 150 kg
3 Deadlifts | 150 kg
3 Deadlifts | 150 kg
12-9-6-3: Ring Dips, Shuttle Runs, Push Up (Hand Release/Clapping)s and Shuttle Runs : 3 mins 58 secs | Rx'd
12-9-6-3 reps of:
Ring Dip
Shuttle Run
Push Up (Hand Release/Clapping)
Shuttle Run
Jsem to tušil:-),my jsme to zabalili pod Ropicí,taky kvuli partákovým zažívacím potížím.Dost mě to
štvalo.Mam chut tam vyrazit ješte letos na podzim,trochu si spravit chut,alespon z Třince na Travný a zpet.
Power Snatch : 1 Rep Max : 72.5 kg
Sets
Power Snatch, 1 rep | 72.5 kg
Overhead Squat : 1 Rep Max : 100 kg
Sets
Overhead Squat, 1 rep | 100 kg
Nicole : 7.0 rounds | 107 reps | 15, 15, 12, 15, 15, 15, and 15 reps | Rx'd
20 Minute AMRAP
400 m Runs
Max Reps Pull-ups
1 movement each minute
Every 3 mins for 30 mins: Wall Balls, Toes-to-bars and Overhead Walking Lunges : 10.0 rounds | Rx'd
Every 3 mins for 30 mins:
10 Wall Balls, 9 kg
10 Toes-to-bars
Overhead Walking Lunge, 20 kg, 10 m
CrossFit 16/9/2014
Clean & Jerk 1-1-1-1 : 400 kg | 100 kg, 100 kg, 100 kg, and 100 kg | Rx'd
Sets
1 Clean & Jerk | 100 kg
1 Clean & Jerk | 100 kg
1 Clean & Jerk | 100 kg
1 Clean & Jerk | 100 kg
Thruster : 1 Rep Max : 85 kg | 85 kg | Rx'd
Sets
1 Thruster | 85 kg
Every minute different exercise
Every 1 min for 10 mins: Box Jumps and Walking Lunges : 5.0 rounds | Rx'd
Every 2 mins for 10 mins:
15 Box Jumps
Walking Lunge, 20 m
1,2,3,4 - 5 reps 5,6,7 - 10 reps 8,9 - 15 reps 10 - 20 reps
Every 1 min for 10 mins: Dumbbell Snatch : Completed | Rx'd
Every 1 min for 10 mins
5 Dumbbell Snatches, 25 kg
3 RFT: 400 m, Squat Snatches and Handstand Push Ups : 9 mins 43 secs | Rx'd
3 rounds of:
Run, 400 m
15 Squat Snatches, 75 lbs
9 Handstand Push Ups
FT: Front Squats, Toes-to-bars, Front Squats and 7 more : 3 mins 24 secs | Rx'd
5 Front Squats, 80 kg
15 Toes-to-bars
4 Front Squats, 80 kg
12 Toes-to-bars
3 Front Squats, 80 kg
9 Toes-to-bars
2 Front Squats, 80 kg
6 Toes-to-bars
1 Front Squat, 80 kg
3 Toes-to-bars
FT: Clean & Jerks, Burpee (Bar Facing)s, Clean & Jerks and 6 more : 9 mins 3 secs | Rx'd
1 Clean & Jerk, 80 kg
15 Burpee (Bar Facing)s
2 Clean & Jerks, 80 kg
25 Burpee (Bar Facing)s
4 Clean & Jerks, 80 kg
25 Burpee (Bar Facing)s
2 Clean & Jerks, 80 kg
15 Burpee (Bar Facing)s
1 Clean & Jerk, 80 kg
FT: Rows, Deadlifts and Rows : 2 mins 30 secs | Rx'd
Row, 250 m
25 Deadlifts, 80 kg
Row, 250 m
CrossFit 18/9/2014 21-18-15-12-9-6-3: Chest-to-bar Pull-ups, Shoulder-to-Overheads and Pistols (Alternating Legs)s : 13 mins 14 secs | Rx'd
21-18-15-12-9-6-3 reps of:
Chest-to-bar Pull-up
Shoulder-to-Overhead, 40 kg
Pistols (Alternating Legs)
Every 1 min for 10 mins: Wall Balls : Completed | Rx'd
Every 1 min for 10 mins
15 Wall Balls, 4 kg
Ten program mi to takhle hezky rozepsal :-D, jinak Linda v ramci toho WOD s tim, ze jsem vedel, ze me toho tolik ceka byla za 22 min. Tu jsou profici :-)
CrossFit 20/9/2014 FT: Deadlifts, Bench Press and Squat Cleans : 112 mins 28 secs | Rx'd
1 Deadlift, 110 kg
1 Bench Press, 72.5 kg
1 Squat Clean, 55 kg
2 Deadlifts, 110 kg
2 Bench Press, 72.5 kg
2 Squat Cleans, 55 kg
3 Deadlifts, 110 kg
3 Bench Press, 72.5 kg
3 Squat Cleans, 55 kg
4 Deadlifts, 110 kg
4 Bench Press, 72.5 kg
4 Squat Cleans, 55 kg
5 Deadlifts, 110 kg
5 Bench Press, 72.5 kg
5 Squat Cleans, 55 kg
6 Deadlifts, 110 kg
6 Bench Press, 72.5 kg
6 Squat Cleans, 55 kg
7 Deadlifts, 110 kg
7 Bench Press, 72.5 kg
7 Squat Cleans, 55 kg
8 Deadlifts, 110 kg
8 Bench Press, 72.5 kg
8 Squat Cleans, 55 kg
9 Deadlifts, 110 kg
9 Bench Press, 72.5 kg
9 Squat Cleans, 55 kg
10 Deadlifts, 110 kg
10 Bench Press, 72.5 kg
10 Squat Cleans, 55 kg
11 Deadlifts, 110 kg
11 Bench Press, 72.5 kg
11 Squat Cleans, 55 kg
12 Deadlifts, 110 kg
12 Bench Press, 72.5 kg
12 Squat Cleans, 55 kg
13 Deadlifts, 110 kg
13 Bench Press, 72.5 kg
13 Squat Cleans, 55 kg
14 Deadlifts, 110 kg
14 Bench Press, 72.5 kg
14 Squat Cleans, 55 kg
15 Deadlifts, 110 kg
15 Bench Press, 72.5 kg
15 Squat Cleans, 55 kg
16 Deadlifts, 110 kg
16 Bench Press, 72.5 kg
16 Squat Cleans, 55 kg
17 Deadlifts, 110 kg
17 Bench Press, 72.5 kg
17 Squat Cleans, 55 kg
18 Deadlifts, 110 kg
18 Bench Press, 72.5 kg
18 Squat Cleans, 55 kg
19 Deadlifts, 110 kg
19 Bench Press, 72.5 kg
19 Squat Cleans, 55 kg
20 Deadlifts, 110 kg
20 Bench Press, 72.5 kg
20 Squat Cleans, 55 kg
Nemůžete odesílat nové téma do tohoto fóra Nemůžete odpovídat na témata v tomto fóru Nemůžete upravovat své příspěvky v tomto fóru Nemůžete mazat své příspěvky v tomto fóru Nemůžete hlasovat v tomto fóru
Nastavení
Registrace
Přihlášení/Login
