Tuesday, September 1, 2009

Shoulder Presses (PR) and "new" Deadlifts

Continuing from last weeks CrossFit with great overall results and energy flow. Achived a new PR in shoulder presses with 5x45kg after doin' 5x35kg and 5x40kg. Also put the new Deadlift technique to use and did bursts 3x 100kg, 3x110 and 3x 120kg. Finished with a circle of 5 sets of 10 Inverted Burpees (first for m) and 5 Headstands in between. Definition of exercise below as found on the web:

inverted burpee

The inverted burpee is essentially moving your body from lying flat on your back to a handstand position. The amount of work required is similar to a burpee, but the inverted burpee is more technical.

Start lying on the ground on your back.
Do an explosive sit-up and rock forward to a squatting position.
Kick up into a handstand against a wall.
Kick back down and return to lying on your back.

Source: noscrolls.com

Made som tasty Fajitas for dinner using cornfed chicken, also keeping up with the steaks! Have to share a pix of a classic dead (the way we like 'em) Vasastan rat from outside our apt. building.

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Stats:

Power Lifts

Back squat 1 RM - 115 kg (6 nov, 2010)

Back squat 5 RM -

Front squat 1 RM - 90 kg (2010 11 20)

Front squat 5 RM -

Overhead squat 1 RM - 60 Kg

Overhead squat 5 RM -

Deadlift 1 RM - 155 kg (20 Oct, 2011)

Deadlift 3 RM -

Shoulder press 1 RM - 57,5 kg (21 Apr, 2011)

Shoulder Press 3 RM -

Push press 1 RM - 65 kg (21 Apr, 2011)

Push press 3 RM -

Thruster 1 RM -

Bench press 1 RM -

Weihgted pull-up 1 RM -

Weihted Pull-ups 5 RM -

Crossfit total - 320 kg (SP, BS, DL)

Olympic Lifts

Push jerk -

Split jerk -

Power clean -

Squat clean - 70 kg (1110)

Clean & jerk - 60 kgx2

Power snatch -

Snatch - 45 kg

Gymnastics

Handstand Push-ups - 8

Muscle-ups -

Pull-ups - 20

Push-ups - 50

Ring-dips - 16

"The girls"

Angie -

Annie -

Barbara -

Chelsea -

Christine -

Cindy -

Diane -

Elisabeth -

Eva -

Fran -

Grace -

Helen -

Isabel -

Jackie -

Karen -

Kelly

Linda -

Lynne -

Mary -

Nancy -

Nicole -

Run/Row

Row 500 m -

Run 400 m -

Run 800 m -

Run 5 km -

Run 10 km -

"Heroes"

Badger -

Daniel -

DT -

Erin -

Griff -

Jason -

Josh -

Joshine -

JT -

Michael -

Mr Joshua -

Murph -

Nate -

Randy -

Ryan -

Tommy V -

Tabatas

Tabata something else -

Sit-ups -

Squats -

Push-ups -

Pull-ups -

Löpning -

Rodd -

WOD´s

Fight gone bad -

Filthy fifty -

Nasty girls -

100 Burpees -

SVENLY CROSSFIT

Tuesday, September 1, 2009

Shoulder Presses (PR) and "new" Deadlifts

inverted burpee

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