Cindy! Alright, Alright

Thursday, February 23 @ CrossFit Nordic

I was late and hurried due to takin' the car and not finding parking -- stupid mistake on my part..
so we headed straight into warmup and Cindy!

The objective was to get a healthy score..20 would be great and minimum would be 14!

Cindy:

AMRAP 20 min
5 Pullups
10 Pushups
15 Squats

I did 15 rounds +5 pull-ups & 6 pushups-- Alright, alright indeed a good score for me to build on!  Still time to be maximized in-between sets but a result to be happy about!

Back at the gym @ having a blast! NEW PBs'

Wow, been too long since I posted and believe me I'm not proud of that at all (objective is to get instant write-ups).  I've had some great workout sets that I haven't documented and need to do -- and a bit of a break that I just finished.

Back at CrossFit Nordic for an 1 h of well deserved kick-ass training. The great Trainer David Englund set up a great program today as always!

Agility and warm-up with squats etc (frot squats with bar)

1 a 
Pullups --Originally 3 rounds of 30.
I did: 20, 21 & 15.


21 is new personal best & I could have gone for more but was a bit laid-back to maximize. No good reason but Will go for the full 25 next time. The kipping went great especially on the 2nd set.


1 b
Mixed Pull-ups with Front Squats
5x70
5x75
5x80  -- New personal best!! Felt great

2
Finshed with -originally
5x 5 Thrusters (40kg) 10 box jumps

After three rounds, my jumping got slow so I was "penalized" to do 30 Thursters.
Got them by doing 3,3,3 etc

All in all I got the pump going and did some great thrusters..I need to be pushed to get the cardio/intensity going and knock back the comfort factor.

I was overall very happy with my strength and got some great energy back to build on.

I've got a excellent training program and will hit 2 session before Thursday which is the main training day (Scheduled @ CrossFit Nordic)

Gym work with Clean and HSPU

Thursday 12 January @ CrossFit Nordic

Warm-up and agility

Burpees (w/u the pushups) - as fast as possible

Various Clean - and bar exercises for technique up to 60 kg in sets of 3

- We really focused on getting technique, from quickly sitting down to having the feet in exact position doing these lifts over and over...

HSPU - Hand stand pushups

3 sets of 5, 6 (aiming for 7) , 5 (aiming for 7) reps in between clean 

Overall happy with my performance - my personal best is 8, an I am not so far away right now.

* 3 sets of 9-7-5 reps of

Pull-ups

Clean (50kg)

Burpees 

*The kipping pull-ups goes great throughout, although I had to stop in between the first set of clean with 50kg as I did not have the flow to crank them out. 50 feels heavy to do 9 in a row. I stopped in the 2nd round of 7 cleans. This is a great exercise keeping the blood pumping -- as a punishment for taking some time I  had to do extra burpees so overall I had good "fluster". I'll work on the quick clean approach and get the machine going!!!

Sunday Comeback at SATS

Today's exercise was at Sats St. Eriksbron

Started with agility and warmup - 21 Kettle bellswings (24kg), 3x 10 Pushups, Situps, Squats & Lounge Stretch & 10 Front Squats.

Focus was to get back working on the Clean and get quicker movements -

Clean
40kgx3, 45kgx3, 50kgx3, 55kgx2 2x2x60kg 1x65kg (ok -not the best lift today)

Front Squat
30 Front squat 50 kg -start with bar on the ground. I did 3x10 in fast tempo.

Knees To Elbows 2x10

Bench Press
5x60kg
5x65kg
5x70kg
5x75kg

All in all a step in the right direction as I've put in 2 good set this week -- I've had a lower frequency for some weeks (I'll post the last two weeks gym-sets tmrw) but it felt good today and I'll show for 3 sets a week to get better shape and more energy!

20 pull-ups and some gems!

Tuesday 20 December, 2011

Great to be back at the gym - Crossfit Nordic today. The back is so much better and I'm trying to get rid of the small hint of a cold I have left.

Started with agility and double unders

20 pull-ups - New personal best for me -- and the kipping was my best ever!

worked on front squats and then clean

Clean & Push Press-- various reps of 40 kg, 50 & 60. All right sets working on technique key for me to get down faster and getting the elbows out quicker. I'll work on this more to excel, and then get back to the bigger weights. The back was great throughout and good to be back liftin' after a week & half on no cleans!

30 reps - 3 reps a minute 10 min
Front Squat 65 kg -- good core exercise!

16 Ring Dips (same as my personal best) - Aiming for 20 next!

Overall great run-through. I've had a lower level of gym visits for a few week, but maintaining strength ok. Time to step up and the results will follow fast. I', eating great, and now making sure I get more sleep to keep the triangle of Exercise, Food & sleep in balance!!! Sounds like a new years resolution!

Back pain gone and Cindy

After last Wednesdays set of Deadlift & Benchpress that resulted in a week of back pain and a lot of soreness -- it was time to get back to the gym again..

Today @ CrossFit Nordic

Started with agility and some serious work & manipulation to let go of the back pain --that really did the trick. And I was feeling great again!

Push Press
Various weights in sets of 3 up to
60 kg x 3

Cindy
20 min of 5 pull-ups, 10 push-ups, 15 squats
I did 12 complete rounds & 5 extra pull-ups
Target was 15 rounds -- that I'll get to next time with some extra speed/intensity in my workouts ..

All in all a good comeback although a little slow on cindy, it all felt good as my back is now back in real action!

Quick and Clean - Friday

Friday November 25 @ SATS St Eriksplan

* Clean: Focus on technique and getting a new maximum lift

40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1 
67,5kgx1

Pushed for 70 kg, which is my best -- but did not have patience to wait it out this time :) 

The other weights went great, and it is again about pushing through..

* On time- start with bar on the floor (and do a clean )30 Frontsquat 50kg