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Gammal 2010-05-11, 22:32   #21 (permalink)
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Crossfit

Cindy
AMRAP 20 min
5 pull-ups
10 push-ups
15 squats

13 rundor + 5 pull-ups + 8 push-ups.

Kommentarer:
Ingen elite fitness här inte.
Hade tänkt att köra böj, bänk och rodd idag men när jag stod hemma och ombytt så kunde jag inte hitta mitt gymkort. Efter att ha vänt upp och ner på hela lägenheten bestämde jag mig för att köra ett crossfitpass istället och valde ett utav dom få jag kan utantill, Cindy.

Ökade med en runda och lite mer sedan förra gången jag provade Cindy. Jag får ta och lägga tid på att lära mig att kippa i pull-upsen så har jag en hel del att hämta där. Push-upsen behövde jag bryta upp tidigt också så här finns också en hel del att hämta. Squatsen behövde jag inte bryta i någon runda, men kan nog öka hastigheten här.

Dagens käk:
Måltid 1: 6 ägg, en lök, 3 dl mjölk.
Måltid 2: 9 ägg, en lök, en rödbeta, 7 dl mjölk, 1 dl vassle.
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Gammal 2010-05-12, 19:31   #22 (permalink)
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Har tjockat ihop sig sjukt mycket med både skola och jobb nu.
Så den enda träningen som blir idag är att öva att stå på händer och lite HSPU.

Dagens käk:
Mål 1: 6 ägg, typ en halv låda keso och två rödbetor.
Mål 1: 9 ägg, resten av keson och kålrot.
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Gammal 2010-05-13, 09:29   #23 (permalink)
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METCON

650m Löpning
20
Upphopp på bänk.
Knees to elbows.
Sit-ups.

580m Löpning

Tid: 11:28:40

Kommentarer: Körde en runda för att vakna till liv innan dagen drar igång med plugg och vad mer den kan ha att erbjuda. Blev en metcon som jag hittade på medan jag gav mig ut.
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Gammal 2010-05-13, 18:26   #24 (permalink)
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GYM

Bänk:
5 x 50kg
5 x 70kg
5 x 77,5kg
4,5 x 77,5kg (orkade inte hela vägen och fick haka upp den tidigt )
2, 1, 1 x 77,5kg

Böj:
5 x 60kg
5 x 80kg
5 x 92,5kg
5 x 92,5kg
5 x 92,5kg

Chins:
3
2 x +20kg
1 x +30kg PB
1 x +30kg PB
1 x +30kg PB
1 x +30kg PB
Kommentarer:
När jag kom till gymmet idag så visade det sig att dom stängde extra tidigt idag och att hela världen var där så passet blev lite krystat och stressat.
77,5kg är någon magisk gräns för mig i bänken. Så fort jag når det så blir det bara knas, det är äkta platån.
Efter första uppvärmningssetet i böjen var jag redo att skita i den, kändes inte alls bra. Men jag fortsatte och sedan kändes det allt rätt bra.
Och chins var helt okej.

Dagens mat:
Mål 1: Kokt kålrot, halvt paket keso med hackad färsk ingerfära, kanel och paprika.
Mål 2: Resten av keson med kanel och kakao.
Mål 3: ~500g nötfärs, en tomat, en lök och kålrot kokt med lite färsk ingerfära.

När man gör en hamburgare/biff utav 500g färs så blir den lite små pillig att vända.
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Gammal 2010-05-13, 18:49   #25 (permalink)
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Tillägg till måltid 3, smöret från en burk kokosmjölk och 15g vassle.
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Gammal 2010-05-14, 20:32   #26 (permalink)
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Löpning

Sträcka: 5,95 km
Tid: 30:45,41
Snitthastighet: 11,6 km/h
Snittpuls: 162 bpm
Maxpuls: 172 bpm

Kommentarer: Det var helt galet jobbigt att springa idag. Kändes skit hela passet. Dagens pass var brunt. Efter 2,5 km så låg snittpulsen kring 168 bpm hela tiden, men det syntes inte på hastigheten. Kanske beror på gårdagens böj?


Dagens käk:
Måltid 1: 6 ägg, en tomat, halv lök, ~125 g nötfärs.
Måltid 2: 6 ägg, en tomat, halv lök, ~125 g nötfärs, kålrot, ett äpple, ett päron.
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Gammal 2010-05-16, 15:22   #27 (permalink)
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GYM

WU:
Flaxa runt lite med armarna, lite stretch av höftböjarna, 10 push-ups, 5 pull-ups.

Press:
5 x 30kg
5 x 40kg
3 x 60kg
5 x 55kg
5 x 55kg

Thrusters:
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Chins:
5
5 +10kg
5 +20kg
5 +20kg PB
5 +20kg PB

Hyper extensions:
5
5 +13kg
5 +20kg
5 +25kg
5 +26kg

Övrigt jox: 4 toes to bar, 5 pull-ups.

Kommentarer:
THRUSTERS! Vilken kunglig övning. Svetten rann och pulsen var redigt hög.
Chinsen kändes bra idag. Flög upp och kunde utan problem nudda med underkanten utav bröstet mot stången.
Hypersträcken kändes dock inte så bra.

Gårdagens käk: ~700g kycklingfilé, ~halv burk eldorado kokosmjölk, lite kålrot, en rödbeta, lite smör och lite sesamfrön.

Dagens käk:
Smöret utav en burk kokosmjölk, 2 dl vassle.

2/3 av en sats "brownies".

Senare kanske det blir några ägg.


Recept på fitnessbrownies:
500 g cottage cheese 4%
1 dl kokosflingor 40 g.
1 dl vassle 40 g.
0,5 dl sötmandel 35 g.
6 ägg 360 g.
1 banan 130g.
0,5 dl kakao 25 g.
Snabbkaffe lite på känn.
1-2 tsk bakpulver, kör lite på känn.

Vikterna som står angivna är de jag fick när jag tog ingredienser enligt de angivna måtten.

Mandeln hackas grovt och bananen mosas/hackas.
Sedan är det bara att blanda ihop allt och ner i någon ungssäker form, jag använder en sådan där med löstagbar kant med något teflonhittepå.
Grädda i ~30 minuter på 175°C, rör om i smeten två tre gånger under tillagningen och efter sista omrörningen så toppa med lite kokosflingor.

Näringsvärdet jag fick på kakan är 101/89,7/83,1 P/F/C, E26%/E52%/E22% P/F/C.

Inspiration till receptet har jag fått här ifrån: CrossFitDave: Squatclean Grace
Inte mycket som skiljer egentligen.

Jag har tidigare provat att baka kakan på 500g kvarg, det blir inte lika bra som cottage cheese.
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Gammal 2010-05-17, 12:17   #28 (permalink)
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Såslöpning
Sträcka: 5 km
Tid: 29:47,33
Snitthastighet: 10,1 km/h
Snittpuls: 149 bpm
Maxpuls: 165 bpm

För att gå direkt på:

3 RFT:
~310 meter löpning
50 squats
5 K2E

Tid: 10:52,19
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Gammal 2010-05-19, 00:09   #29 (permalink)
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Ingen träning idag.
Dock så köpte jag en longboard idag, så jag har glidit omkring ett par timmar på den idag.
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Gammal 2010-05-19, 19:10   #30 (permalink)
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GYM

WU:
Dynamisk stretch av axlar med lite dislocations och så, stretch av höftböjarna, 10 push-ups, 5 pull-ups.

Frontböj:
Försöker lära mig frontböj för att kunna köra frivändningar och så.
3 x 40kg
3 x 40kg
3 x 40kg
3 x 50kg
3 x 50kg
3 x 60kg
3 x 60kg
3 x 40kg
3 x 40kg
3 x 40kg

Pull-ups:
7
7
7

Dips:
10
7
7

Kipp
Försök till att lära mig att kippa pull-ups och idag lyckades jag lite grand för första gången.

Tabata thrusters
Hantlar på 6 kg.
Sämsta intervallen var 8 reps, skyller på att jag missuppfattade förvarningen för att intervallen skulle vara slut som att den var det.

Kommentarer:
Lyckades tillslut få upp armbågarna hjälpligt i frontböjen.
Galet dåligt tryck i dipsen idag.
Hade kunnat göra bättre ifrån mig i tabatan, måste bara bli bättre på att pusha på. Och hade ingen aning om att hantlar på 6 kg kunde kännas så tunga.
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