Kraft log

[baldy]

Great log! Kettlebells are getting so popular, maybe I should get some.

Do it kettlebells, are the shizzle!

[Kraft]

box jumps 5x5,
push press 1x5+20, 1x5+30, 5x3+40 (power clean 40 kg for the first time )
back squats 2x5+45, 5x5x52,5
KB row 3x8+16 on each side
back extensions 1x15+5kg 2x15+10kg
KB swings 100+20kg (35+25+20+20)

[hoffmeister]

(power clean 40 kg for the first time )

And it looked easy! Good PB!

[Kraft]

Last Sunday we went to NYC for a week and since then I haven´t written in my log. But this is my workout since:

Dec 3rd: 30 minute run to release some stress before leaving. A lot of stuff was forgotten until last minute…

Dec 6th Session at Crossfit place in Brooklyn. Muscle up training.

Dec 7th Crossfit place again. Snatch technique training. Did 30 power snatches in 3.35 with 53 pounds

Dec 9th …and again. This time we did power clean technique and ended the session with as many 10 power cleans+20 situps as possible in 10 minutes. I did 4 rounds +6 power cleans with 53 pounds. My legs were shaky afterwards, but I was very happy

Dec 10th Running on tracks in a park in Brooklyn.

Dec 13th Home again. Tired but did some KB exercises at home anyway:
1 Turkish getup on each side with 16 kg bell
As many push-ups you can do on your toes. (11)
20 swings 5 times with 16 kg bell. Rest as much as you need between sets but no longer
1 TGU on each side
Push-ups (10)
15 squats 5 times with 16 kg bell. Rest as much as you need between sets but no longer
1 TGU on each side
Push-ups (10)

Dec 14th Still sooo tired but decided to toture myself a bit after the kids had fallen sleep so I did 20 burpees+20 swings in 11.28. Very efficient exercise….

Dec 15th Did some over head squats, box jumps, muscle up training and neg pullups. Complained about not being tired enough after but my arms, abs and back is still a bit sore today the 17th…

Now I´m longing to do some heavy lifts and a good run (if it ever stops snowing/raining).

[Kraft]

Some late night KB exercises with my 16 kg bell:
Clean & jerk 3x8 on each side
Swings 200 (40+30++40+30+40+20)
Leg lift 40
KB row 3x8 on each side
Plank for 2 minutes

[Kraft]

Tonight i ran 5 km in worst swedish winter weather. It rained and snowed, but it felt ok anyway. When I came home Hoffmeister had prepared a nice challenge for med, tabata jump squats... I did 15-13, then I couldn´t stand up after. I think I have to give myself something to measure time and distance when I run, like a watch or smarter phone.

[Kraft]

I went to the gym today. It was a mess they´re rebuilding it. I managed to do some power cleans anyway: 3x2+25, 1x3+35, 3x3+40

Front Squats: 3x5x35kg & 2x3x47,5

Push-ups: 5x5

Tabata on the rowing machine...

[Kraft]

Thursday 22/12
Deadlift: 5x5+77,5
Snatch pull: 1x3x20 2x3+30
Power snatch: 2x3+ 27,5, 1x3x30
Military press: 5x5+30
Kettlebell snatch 16 kg: 4x8 on each arm

Friday 23/12
box jumps: 5x3
push press: 1x3+30, 1x3+35, 1x3+40, 1x3+42,5, 1x2+45 (3F )
back squats: 5x5+52,5
Back extensions 3x15:
KB row: 4x8+16 on each side:

[Kraft]

Dec 25th - Crossfit training
1 RM clean and jerk
35, 40, 45, 47.5, 50F (It makes me angry to end up on something 2.5 kg´s. Good for the motivation though.)

15 reps with 70% of 1RM for time: 32.5 kg 2:27

5 min rest

2 km row: 8:24

10 min rest

250m row
15 burpees
15 high KB swings 20kg
15 burpees
250m row
Time: 4:47

Dec 27th
Power cleans: 1x3+20, 1x3+25, 1x3+30, 1x3+40, 1,3+42,5, 2x3+45 (3F) (I´m a bit bruised on chest and shoulders after Christmas day´s CF challenge…)

Front Squats: 3x5+40kg & 2x3+50

Neg pull-ups: 5x5

Tabata on the rowing machine

[Kraft]

Thursday dec 29
Deadlift: 5x5+80

Snatch pull: 1x3x20, 2x3+30

Power snatch: 3x3x30

Military press: 5x5+31

Friday dec 30
1 hour yoga

[Kraft]

Saturday 31/12

Short jog to the gym in cold winter Stockholm.

box jumps: 5x3
push press: 1x3+30, 1x3+35, 1x3+40, 1x3+42,5, 1x1+45 (2F, maybe I should learn from this not to try to push press 45 three times. I failed last time I tried as well...)
back squats: 5x5+55 (felt good)
Back extensions 3x15:
KB row: 1X8+20, 3x8+16 on each side
KB high swings 16 kg: 75 (25+20+15+15) I haven´t done the hight swings much lately. It was tough but fun!

Happy New Year!

[Linnéa76]

Good log Kraft, keep it up in 2012!

[Kraft]

Thanks Linnéa I will! Goals for 2012 are 10 pull ups and dead lift 2BW. Maybe I´ll reach one of them...

Today at the gym I was still tired from New Year’s celebrations and a cold coming up so I left out the tabata rowing and row slower 20 minutes instead. I also did:
Power cleans: 3x3+30 and 3x3+40

Front Squats: 3x5x40 & 2x3x52,5

Neg pullups/push ups: 5x5

[Kraft]

Late night KB work out today:

1 Turkish getup on each side
As many pushups you can do on your toes. (11)
20 high swings 5 times with 16 kg KB.
1 TGU on each side
Pushups (11)
15 squats 5 times with 16 kg KB.
1 TGU on each side
Pushups (10)

+30 leg lifts

[Kraft]

First and hopefully worst run of the new year. A little bit did the beautiful weather weigh up my terrible shape.
Did 3x8+16kg KB row when I got home.