10 Skills: Archive

3 tags

2010-11-13 Training

Photo by eocellus Warm Up Jump Rope practice Squat 65% (47,5kg), 5 reps 75% (555kg), 5 reps 85% (62,5kg), 6 reps Press 65% (25kg), 5 reps 75% (30kg), 5 reps 85% (35kg), 6 reps Assistance/Conditioning Body Rows 3x5 (knees bent) Burpees 3x5 (ca. 20sec)

Nov 13th

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2010-10-23 Training

Photo by Frederic Mancosu Warm Up Jump Rope practice Squat 70% (45kg), 3 reps 80% (50kg), 3 reps 90% (57,5kg), 10 reps Press 70% (27,5kg), 3 reps 80% (32,5kg), 3 reps 90% (35kg), 9 reps

Oct 23rd

2 tags

2010-10-16 Training

Photo by n4zpt Warm Up Jump Rope practice 100 double leg, 25 left leg, 25 right leg, 50 double leg. Deadlift 65% (55kg), 5 reps 75% (62,5kg), 5 reps 85% (72,5kg), 7 reps Assistance Push Up 3x7

Oct 16th

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2010-10-12 Training

Photo by Nick in exsilio Warm Up Jump Rope practice 100 double leg, 25 left leg, 25 right leg, 25 alternating left leg and right leg, 50 double leg. Bench Press 65% (27,5kg), 5 reps 75% (32,5kg), 5 reps 85% (35kg), 16 reps Assistance exercises Chin Ups 3x5 (assisted 73kg) Push Ups 3x5

Oct 12th

2 tags

2010-10-10 Training

Photo by sunface13 Warm Up Jump Rope practice 100 double leg, 20 left leg, 20 right leg, 50 alternating left leg and right leg. Squat 65% (40kg), 5 reps 75% (47,5kg), 5 reps 85% (52,5kg), 11 reps Assistance exercises Lunges 3x10 Sit Ups 3x10

Oct 10th

3 tags

2010-10-07 Training • Wendler Intro

Jim Wendler: Photo by Elite Fitness Systems Intro I’m experimenting with a new workout program. The Wendler 5-3-1. I will write more about the program when I decide to stick with it for longer. This is my first day. Warm Up Jumprope practice 100 double leg, 10 left leg, 10 right leg, 50 alternating left leg and right leg. Press Theoretical 1 rep max: 40kg 65% x 5 reps, 25kg (5...

Oct 7th

2 tags

Choosing the Path Less-Traveled

Bill Starr wrote a new article on Starting Strength: Here’s what it boils down to: you have to constantly force your body to extend itself, to do a bit more that what has been expected of it previously. This is true for older strength athletes just as much as it is for collegiate and professional strength athletes. The body only stays in a static state for a very short period of time, and then...

Oct 5th

2 notes

2 tags

2010-09-22 Training

Photo by c a n d i d e Back to training Strength Back Squat 3x5, 50kg Press 3x5, 30kg Conditioning Jump rope practice

Sep 20th

1 tag

The Paleo Solution

Training update My training discipline has been ridiculous in the last few weeks due to a lot of academic stress. I think I will get back to a normal training schedule after next week. So no update on training really. But you have to check out the Paleo Solution. The Paleo Solution is a new book by Robb Wolf. Watch Robb’s introduction: The Book is coming out in September 2010.

Sep 5th

3 tags

2010-08-22 Training

Photo by Amber Karnes Strength Press 3x5, 40kg Endurance/Conditioning Tabata Run, 20:10 x 8 rounds, 20 seconds on 10 seconds off. Treadmill, set at 12% grade, speed 8 km/h

Aug 22nd

3 tags

2010-08-18 Training

Photo by Eric “Claptøn” Nelsøn Strength Back Squat 3x5, 60kg Conditioning 3 round Cindy (scaled) 3 jumping Pull-ups (negative) 5 Push-ups 10 Squats Result: 3:57 Note Squatting was good. Especially the low bar position is getting easier. The conditioning workout was not with full intensity. I focused on range of motion and correct movement. Tried to go as slow as possible on...

Aug 18th

1 tag

2010-08-12 Training

Photo by The U.S. Army Strength Back Squat 3x5, 50kg Note Couldn’t train last week. Today I felt dizzy all the time. Didn’t risk to increase the weight.

Aug 12th

1 tag

2010-08-05 Training

Photo by n4zpt Strength Back Squat 3x5, 85kg Note The movement was surprisingly good. Last set was the best. The only thing that bothers me right now is a little bit of softness in the lower back. Besides that everything improved compared to last time. Weight was solidly on the heels and I pushed the knees out. I’m also gaining flexibility in the shoulder girdle which is helpful for...

Aug 5th

1 tag

Aug 3rd

1 tag

2010-07-31 Training

Photo by jontunn Strength Back Squat 3x5, 82.5kg Bench Press 3x5, 45kg Note The squats today were really awkward. In the beginning they were really solid but after the first rep the form went to shit. Unstable on the feet and pain in the lower back. Maybe I have to decrease the weights in the next training sessions.

Jul 31st

1 tag

Jul 28th

1 tag

2010-07-28 Training

Photo by scarndp Strength Press (4, 3, 2), 47,5kg Deadlift 1x5, 95kg Note Press: still too weak for five reps with this weight. Next week another try. Deadlift: good feeling during the whole set. Had to re-grip for the last rep though. Finished with some jump rope drills and some stretching.

Jul 28th

1 tag

2010-07-26 Training

Photo by jontunn Strength Back Squat 3x5, 80kg Note The first set was really good. I focused mainly on pushing the knees out which helped a lot in stabilizing the movement. On the second set the old pattern occurred and I fell a little bit forward therefore pushing slightly from the ball of the foot. The third set was better. Overall it felt pretty good. Although the weight is getting really...

Jul 26th

1 tag

2010-07-23 Training

Photo by rickz Endurance 5k run, 37:00

Jul 26th

1 tag

2010-07-22 Training

Photo by jontunn Strength Back Squat 3x5, 77,5kg Bench Press 3x5, 42,5kg Note Squat felt still a bit sketchy but better than last time. Bench Press was solid.

Jul 22nd

1 tag

2010-07-20 Training

Photo by Pensiero Endurance 45min run

Jul 20th

1 tag

2010-07-14 Training

Photo by Brian Auer Strength Back Squat 3x5, 75kg Press reps (3,2,3), 47,5kg Deadlift 1x2, 100kg Note Squat: Technique on the squats started to get really sketchy on the last set. I tended to fall forward. Pushed slightly from the ball of the foot. First two sets felt better than set 3. Press: Simply too weak and to scared to push through. Gonna try next week again. Deadlift: Same thing....

Jul 17th

1 tag

2010-07-12 Training

Photo by mikebaird Endurance 38min run

Jul 14th

1 tag

2010-07-11 Training

Photo by slattner Strength Squat 3x5, 72,5kg Note Had to take a break last week due to a lot of academic stress. Looking forward to getting back into training.

Jul 10th

1 tag

2010-06-30 Training

Photo by S.L.M. Strength Back Squat 3x5, 70kg Press 3x5, 45kg

Jun 29th

1 tag

2010-06-28 Training

Photo by darkmatter Endurance 42min run

Jun 27th

1 tag

2010-06-26 Training

Photo by Brian L. Romig Strength Back Squat 3x5, 67,5kg Bench Press 3x5, 37,5kg

Jun 25th

2 tags

Kyle Maynard

Who is Kyle Maynard? Kyle Maynard (March 24, 1986) is an American motivational speaker and athlete. He is a former college award-winning wrestler and amateur mixed martial artist born with congenital amputation of the forearms and lower legs. Here is a video of Kyle at the Georgia Sectional for the 2010 CrossFit Games. I guess the main thing we can learn from Kyle is that there are no...

Jun 24th

1 tag

2010-06-24 Training

Photo by Gabriel Porras Strength Back Squat 3x5, 65kg Press 3x5, 42,5kg Deadlift 1x5, 92,5kg

Jun 24th

1 tag

2010-06-20 Training

Photo by kaneda99 Endurance 42 min run

Jun 20th

1 tag

2010-06-19 Training

Photo by jontunn Strength Back Squat 3x5, 62,5kg Bench Press 3x5, 35kg

Jun 19th

1 tag

2010-06-18 Training

Photo by lululemon athletica Endurance 30 min run Note: Tried to squat today. Had to back down due to lower back pain. Next try tomorrow.

Jun 18th

1 tag

2010-06-15 Training

Photo by bionicteaching Strength Back Squat 3x5, 60kg Press 3x5, 40kg Deadlift 1x5, 85kg

Jun 15th

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2010-06-10 Training

Photo by Ernst Vikne Endurance 30 min run

Jun 10th

1 tag

2010-06-09 Training

Strength Back Squat 3x5, 57,5kg Bench Press 3x5, 32,5kg

Jun 9th

2 tags

2010-06-07 Training

Strength Power Clean 3x5, 22,5kg Crossfit 3 round Cindy 3 rounds for time of: 5 jumping Pull-ups 10 Push-ups 15 Squats Result: 5:36

Jun 7th

1 tag

2010-06-06 Training

Endurance 1:40 MTB

Jun 6th

1 tag

2010-06-05 Training

Strength Back Squat 3x5, 55kg Press 3x5, 37,5kg Deadlift 1x5, 80kg Pull-up 5x1 (partial reps)

Jun 5th

1 tag

2010-06-01 Training

Strength Back Squat 3x5, 52,5kg

Jun 1st

1 tag

2010-05-26 Training

Strength Power Clean 3x5, 20kg Pull-up 5,2,4 (assisted 43,5kg)

May 26th

1 tag

2010-05-24 Training

Strength Back Squat 3x5, 50kg Press 3x5, 35kg Pull-up 3x3 (assisted, 43,5kg)

May 24th

1 tag

2010-05-23 Training

Endurance 22 min run

May 23rd

1 tag

2010-05-20 Training

Warm-up 600m row Strength Back Squat 3x5, 47,5kg Bench Press 3x5, 30kg Pull-up 3x5 (assisted, 45kg)

May 20th

1 tag

2010-05-17 Training

Warm-up 500m row Strength Back Squat 3x5, 45kg Press 3x5, 32,5kg Pull-up 3x1 (negative)

May 17th

1 tag

2010-05-16 Training

Endurance 30 min run

May 16th

1 tag

2010-05-15 Training

Strength Back Squat 3x5, 42,5kg Press 2x5, 30kg

May 15th

1 tag

Watch

The videos by crossfitbyoverload are really motivating. This is a great example. It shows the workouts of day 1 of the San Diego/Arizona Sectionals for the CrossFit Games 2010.

May 14th

May 8th

7 notes

1 tag

2010-05-07 Training

Strength Back Squat 3x5, 40kg Press 3x5, 27,5kg Pull-up 3x3 (assisted, 43,5kg)

May 7th

1 tag

The Whole9 Paleo Pitch →

Whole9 has a great blog post about the Paleo Diet. They tried to define a short description of the diet that focuses on the positive aspects of this kind of nutrition. Usually the Paleo enthusiasts point out what they don’t eat. Whole9 tries to emphasize what one can eat. I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with...

May 6th