New Years Day Set @ Home

Time to end this year on some good terms and I did a nice New Years workout at home. 


50-40-30-20-10 reps of Pushups & Kettle bell swings (24kg) 


It took approx. 27:52 min for this time, as I took some breaks for the kettle bells, although well worth the effort to complete the exercise. I've been on a bit of break ( 1 1/2 week) and I'll shoot for a time well below 20 min next time when get back into the game, as I'll set CrossFit at the highest priority for 2011 !!




Happy New Years

December sets shows lesson on comfort!

Here's two recaps I've been holding up to write for a while-- the first one was the second gym set from two weeks ago -- and the the one set from last week. This week has been slow as we're expecting our son, and finishing up work and stuff around the apt.!  Although we have had an amazing christmas, and It is now time to get back into maximizing Energy, Strength & Inspiration!

12 December - Sunday

W U with agility etc

I felt a bit sore in the shoulders from the Thursdays set (9 Dec.) due to the push press & snatch focus.

Loft of practice and various lifts doing, clean etc. I've become quite happy with my lift technique so far as I am constantly progressing. These things takes work, and as long as I have control and "know what I am doin' right or wrong" I'm happy!

Finished with 10-9-8-7-6-5-4-3-2-1 of a cirle:

Deadlift 105 kg
Bench Press 70 kg
Clean 40 kg

Comment:
Time: 28:49 min. I took this time to do reps 10-9-8-7-6 in total 40 of the 55 reps.
Dead lifts are no problem, bench press -fine and fun to do again, I did the first 10 reps no problem and then went down to lower reps, 3's etc for the other sets. I can do the explosive lifts with great technique, and pushed hard for the last sets.

Key to improvement --> I was a quite slow on the cleans, and that was due to "mental" state rather than strength. As I cut the exercise short in round 6 -- I flew through the reps :-) showing I need to redo this one and be serious!!! As I did the bulk I need to also do the easy last 15 ones!! A lesson for me again.

December 18 - Saturday

W U with agility and lot's of focus on stretching.

The workout focused on Cleans lifting technique and adding appropriate weight. Some good progress and the cleans looks good no. I have some problem with

We were gonna finish with 10 rounds of 5 pullups, 10 pushups,  15 squats. I wobbled out in after about 3 sets and were not really into it, I was then gonna go for some Kettlebell swings (32kg) & Burpees to save the workout, but again finished w/o completing. A bit of comfort issue as I was not into crossing into dedication and pain to progress this time. I wanted out :-) Again confirmation of the lesson, that I have to be focused on the task and not other things going' on around and in life. I have the strength and resources intact and will take this thought with me to build for growth for the coming year!

Snatched! New PB

I was happy about the results of maintaining my strength last week, and this weeks 1st real set was Thursday (9/12)  at CrossFit Nordic.

WU w. agility and 10 burpees etc.

Extensive practice of Snatch lift.
Resulting  --> Snatch New PR - 50 kg!
The technique in all olympic lifts are getting way better, and I am more comfortable in adding weight.

4-5x
2 Pushpress and 2 OHS in combination 45 kg
4 Ring Pullups

A bit of hit and miss on the pushpress/OHS--a matter of my focus as the weights were not that heavy, but I've been working the shoulder quite extensively and I gave into the pain on some sets
:-) Did the last reps in really good fashion, showing how it's done!

5x
5 Burpee Pullups
5 Snatch 40kg

Useful exercise to get the cardio going!!!

Last Sat's Deadlifts ..awaiting new PB!

Bit of delay on the writing, here's the recap of Saturday 4/12 set @ CrossFit Nordic

A bit of a comeback after another ambitious week of trying to get things in order for the coming baby, and squaring off things at home. Although no excuses for not exercising or keeping things in check --this is the story I'm sticking to. Happy 'though that at least 1 great send done this week and 1 last, that have maintained my strength and kept my energy level up!


WU agility w. 10 Burpees and 20 Kettlebell Swings

Deadlifts mixed w. 10 Handclap Pushups for each set

- Deadlifts in rounds of 5, 4, 3,2  up to  150 kg. I tried 155kg (would be new PB), but did not manage. Probably to our aggressive sets of deadlifts. Did several reps at 120, 130, 140, 145 and 150 (need to check exactly)
- Approx 4 rounds of  10 Handclap Pushups

5 rounds of
5 Deadlift 120 kg mixed w. (last 2 rounds was w. 3 deadlifts)
7 Pullups


Overall good set that ended the week in great style!

The week of Push Presses (Tue 23/11)

Time to be summarizing a week of lot's of activity and push & pull of trying to get stuff happening at home and work!

I had  Tuesday's set 23/11  @ CrossFit Nordic scheduled, that managed to be very useful and gave me energy throughout the week. I have to say the dedication and focus needed to go thorough these workout sessions have amazing payback.  Managing and keepin' check of food, sleep and exercise have become my 3 pillars of strength and passion that keeps me in  check, and in all honesty making me functioning at my best! :-)


Agility w. 10 burpees etc.

Push Presses in many combinations and weights of 5x, 3x. Key was focus and technique at various kg leading up to 1 rep at 60 kg (same as in June).

15 - 12 - 9
Pushpresses 40 kg
Box Jumps
KTE - Knees to Elbows

Slowed down for the rest of the week as I had to fix and prepare at home for the newbord (Decemeber target, and long time promised storage and cleaning work :-) + family weekebd visit that resulted in an amazing christmas dinner in accordance with our Julbord tradition. .The week flew by and I will get back to the gym asap next week.   Cought up on some well needed sleep, and twice went down snozzing at 20.30 as our daughter fell alseep !!

New PB Front Squat & More (Sat)

Saturday workout @ Crossfit Nordic. I had been to the Lynch Mob "rock-show" show in Västerås Friday Night and didn't get home until 3:30, so I was a bit worried about my performance ability for today's set. Although a bit rusty, I felt ready for the task--and in the end did some really good lifting and achieving a new personal best! I am also happy with the burpees/kettlebells that I did without "whining" and I am looking forward to the coming muscle-ups. Another key learning was to going for a 2nd lift at the front squats, already maxing out 1 rep, to learn to rather go for max and putting/throwing the bar down instead of hesitating before the lift  --no harm done :-)


WU and agility incl. burpees & 10 pull-ups

Snatch  - Technique and lifts. In terms of 3:s. Weight up to 40 kg.
Technique is getting better all the time, now it's use to do the repetitions to get better and increase weights

Mixed exercise with Front Squats and Ring pull-ups,  about 4 sets

Front Squat
 - Various reps in 5's and 3's. Finalized a New Personal best for 1 rep @ 90kg- I also went for a second lift--missed but used it for practicing throwing the barbell down!

Ring Pull-ups (4-5 reps)
- As a start to doing full muscle-ups

21-15-9
Burpees
Kettle Bell Swings 24 kg
Time 6 min 13 sec

Thursday Diane

Thursday set at CrossFit Nordic, It's been a week since the the las set and I was eager to train.
Another cool thing was checking out CrossFit-SM in Solna this past Saturday. Very inspiring and amazing performances from all.


WU and Agility


Clean - Practice and lifts up to 60 kg. Did ok with the lifts practicing again and again technique. Key for be is to use the hip movement and have the barbell really close to the body and not use the arms to much. 60 kg went quite easy, but missed on the end of movement (a bit of stalling) for 65kg (which I've done before) and have to get the new PR next time for sure ;-)


"Diane" 
21-15-9 reps, for time ...
Deadlift 225 lbs / 100 kg 
Handstand push-ups


Time: 18 min 38 sec
My first time for a real Diane, The deadlifts were no problem, what took time was the HSPU. I split into 3-3-3 leading up to the 21, 15 & 9. OVerall happy about the performance and good a good workout both muscles and cardio felt good!

New PB OHS 3REP (Thursday)

Thursday's set @ CrossFit Nordic.

It's been since Saturday since I've seen a gym, due to a very quick & nasty winter-flue that caught our family in the beginning of the week. Come Thursday , and I was feeling quite good, and ready for a workout:

WU and agility w. 10 burpees, 20 kettlebell swings etc

OHS :
various combinations in 5 reps (up to 55 kg) leading up to new Personal Best for  3 Reps 60 kg! I did try 1 rep max for a new PB @ 65 kg, but hesitated getting the bar into position, and will have to get it next time since 5 reps for 55kg was no problem.

The OHS was mixed with
Pullups 10, 8, 6, 6
& Knees to Elbows 10, 10

We finsihed with a few rounds of  Pushpress & Shoulderpress (40kg)
1: 5,5;  2: 4,6, 3: 0,5
I was quite beat (and happy with the OHS, although  a bit miffed about missing the 65kg which should e no problem), and had to fight to get 'em done  in good fashion. All about focusin' as the shoulder exercises can play mind games :-)

CrossFit Total!

Saturday morning set at CrossFit Nordic.  Focus was to max out and see where I ended up in a CFT - Crossfit Total.  I got new Personal Best in Back Squat and Shoulder presses, and for the Deadlift was the same "best" as I got in Oct. Good stats to build on, and nice in combination with the continued practice on the clean, snatch and jerks!

Warmup w. Agility and "Pullup-stretch" hanging from the bar.  Kettelbell swings 2x20

Shoulder Press: 55 kg
Back Squat: 115 kg
Dead Lift: 150 kg
Total: 320 kg

w. various lifts and sets in each category to get the max

21-15-9
KTE - Knees to Elbows
Situps

Time: 8:35 min.  I was gonna kip the KTE, but in some funny way went the hard road, that also took more strength and time!

Monday recap : PU-Claps & Clean

Went for a planned set Monday evening right after yesterdays (Sunday). It was quite useful to head right into action as the muscles and all of the body was rightfully sore from the Sunday workout.

* WU and agility incl. 20 Kettlebellswings

* We then spent a major time on lifts and technique for Clean (this time - starting at knee hight, not from the floor). I don't remember the exact sets and weights, but I believe I set a new record in the end. Key for me is to first focus and then get the start of lifts jamming with the technique and make-it-happen with the heaviest weights possible for each type of lift. 

* Finished with some nice cardio:

4x
Row 1 min - at max (shooting for speed 1:40 (500m / time) or at least 300 m
Pushups w. hand clap -> # 20, 15, 12, 10

Snatch balance news

A mid-day set @ Crossfit Nordic, and the second for me this week. I feel much better now than at the start of the week as it felt I had a cold coming.  Tried a new exercise "snatch balance", and back an forth on the kipping technique that went sweet with the KTE--I'll now transfer the momentum to the pullups. The cardio run was useful as usual as it is easy to hide in the comfort zone. I slowed down in the middle messing up the time and performance, but "finished" (was up for 10 rounds, but settled for 7!) in great form.


WU with agility and burbees

Snatch-Balance. Sets in 5 and 10's @ 20, 30, 35 kg. The heaviest set were 4 @ 40 kg--which is as of now my new PR. Checked out some clips on the net and I'm sure I'll excel in this exercise (my OHS PR is 60kg).

Kipping pullups training mixed with Kipping Knees to Elbows in various combinations
- The KTE flowed nice, and we're trying to get the rhythm to the pullups :-)

Set of 7 rounds of
5 Knees to Elbows
Thrusters w. xx kg kettle bells
15 squats

Time: approx 17 min.

Breakfast: Egg & Bacon + Kvarg w. walnuts and berries
Lunch (after the workout): Salmon (fjärilar)
Dinner: Bacon infused burgers w. avocado and sallad ++


Other than that, getting adequate Sleep will be a priority this week!

Snatch PR w. Video Clip!

Had a day off from work, mainly to take care and clean out storage areas and move around stuff.
I have booked two session at Crossfit Nordic this week and one set on my own to get back in to real action and make progress.  Today was lots of fun and got a good clip to show for it. The video is a great method to analyze technique, almost like checking the golf swing. Another key takeaway is to really prioritize getting the right amount of daily sleep.


* Warm up + Agility; and quick Burpees working on rhythm and feet position

* Barbell Snatch : Technique and 'lots of lifting at various weights.
I managed a new Personal Best on Barbell Snatch 45 kg!

* 1x, 2x, 3x, 4x, 5x, 6x, 7x lifts per minute:

7 Ringdips
6 Pullups

See the clip of me making the Barbell Snatch lift :

Also check this one out -- it's a great instructional clip I found linked from CrossFit Nordic:



Enjoy!

Quicke of the week

Managed to do a small come-back set today, as last week got short-changed on the weekend training, and this week has been a bit busy with "stuff",  rescheduling & lack of sleep.  So it felt good to finally on Sunday do the deed @ Sats St. Eriksplan:

Warm-up & Agility w. Kettle bell swings 24kg (10) & 32 kg (10)

5x
5 Deadlifts 100 kg
3 HSPU

Food's been good throughout the week, and I am catching up on sleep as we get in to a new week with endless opportunities!

Some Kettlebells at home

Up for a quick run through at home after work & before dinner:

21+15+9+10  Kettle bell swings 24 kg
20+20+10 Quick Pushups

For food:
"My own" Chili con Carne for Lunch + Broccoli
Dinner : Salmon & vegetables

Squat Clean -new Personal Best

Tuesday set at Cross Fit Nordic, ran a bit late at 7.30 pm (messed with parking etc..) .. Lot's of practice and a new Personal Best at Squat Clean 65 kg. Took a while to get the technique right, and as the weight increases I need thet extra focus and motivation to develop.  Overall, as long as I progress and get new personal best, it's good, although I need to nail the technique a bit better and go for the heavy weights harder to be able to grow!

Finished with a set of :

..originally 5 rounds, but cut-out the burpess for the 2nd and 3rd round. And-all in-all stopped by the 3rd! A bit of compromise this evening, but the clean need to be correct --> Homework!

5 Clean Thruster (1-3) 40 kg 

7 Burpees (1st)

9 GHD Situps (1-3)

For the warmup we did a lot of stretching and agility, key to get the shoulder loosed up, and also did a variation on the burpees, getting up quicker from the ground.

Food's been good! 

Keeping it "Clean"

Off to the CrossFit Nordic gym at Odenplan, Stockholm midday for this weeks major workout. Key today was to getting lifting technique right for Cleans, at the same time as going in with full intensity. It took a while to get some good action, but in the end good results as this is a new exercise for me..

Warm-up with Agility

Continuos practicing on Clean ..

15-10-5 reps of:
Clean - 50kg
Ring Dips

Time 13:03

Some great cooking today, trying out some new Jamie Oliver "Ministry of Food" recepies

Breafast: Eggs, Kvarg w. berries

Lunch: Chicken w. Broccoli

/ mid day Mango smoothie

Dinner: Bacon (pancetta) wrapped Cod.

Get the funk out!

Time for a quick and effective set at the gym (Sats St. Eriksbron) today to keep the momentum goin' and boost some energy.  I've some homework to do so let's get it on until Sunday major set:

WU - agility, squats, sit-ups, kettle bell swings

5 rounds
5 Deadlift 110kg
3 HSPU

Messed up the time a'bit at the start, but built as much intensity into the lifts as possible.

The food has been on a roll since we've got the new kitchen goin' and with lot's of new inspiration from Jamie Oliver, Anthony Bourdain and Crossfit Dave (David Englund) :-)

Breakfast: Kvarg (a steady favorite), Eggs

Lunch: Entrecote (Yes, at Sollentuna Meat & Deli -- pick a cut and get it cooked at once!), Broccoli at the office (a daily rountine)

Dinner: Salmon butterflies (lax fjäril) and vegetables

Drink throughout the day --> Water & Espresso

I also challenged myself Tuesday night to do some pushups and  went to 46, soon pushin' # 50!

150 kg Deadlift - New Personal Best!

Sunday set at CrossFit Nordic, the second workout this week following Mondays.


Great feeling of getting the Deadlifts in place and adding weights. I did not use the thumb lock, and as the lift was smooth I believe I'll go for 160 in short time. The HSPU has gained momentum and the reps went nice, I've added overall strength and will push new PR soon (6 HSPU last week). Overall I've been in a good space hitting new PR's continuously. Next step is to put in 1-2 short sets in the middle of the week to gain energy and performance flow together with balancing sleep and food.

Dead lifts:
Various sets of 5x, 3x lifts from 80kg-145kg
--> leading up to new Personal Best of 1 rep 150 kg!

5-4-3-2-1 Reps of:

HSPU
Dead lift 120 kg
3x Circle of:
8 High Jumps
10 Kettle bell swings 32kg
12 Burpees

On time with 1 min rest in-between

New Personal Best - OHS!

Headed to CrossFit Nordic yesterday evening, following last weeks Sunday (19/9)  and Monday 20/9) workout-sets which had created some good momentum pushing out some of my best performances with new PR's  - I'll put these up. Had a hectic week with some traveling that made me postpone the planned Friday and Sunday mini-workouts, although no real excuse -- I was looking forward to Monday's workout.

28 / 9 / 2010

OHS

5 x 40 kg

3 x 45 kg

3 x 50 kg

2 x 55 kg

1 x 60 kg  --> New PR!

Kipping Pullup

10 x 3 --> Working on getting the technique right

5 varv

15 DL 60 kg

15 PSHU

6:19 Min

--> I believe my best time yet, although the pushups took it's tool in the end as it was the end of the workout! 

Will repost an earlier entry mentioning I did this one in 6 min straight, avoiding a punishment  of 100 burpees :-)

Food: We've got a new kitchen, and the dishes are flying out. Lot's of meat/fish and vegetables. I'm also going through an India  phase trying out some classic dishes. 

Under my thumb - Deadlifts!

Midday set at Crossfit Nordic last Saturday (9/11). The second set last week (Also trained on Thursday).

Started out with agility and then right on to deadlifts. Lot's of sets with varied weights, as it got heavier I started to use the thumblock for the first time. Felt a bit odd at first, but resulted in greater power on the hevy lifts. The goal is to achieve new PB within near time.

Deadlifts mixed sets reps of  5's, 3's & 2's up to 140 kg

Mixed with Ring Dips 4x8

5x

8 Kettelbell swings 32 kg

8 Pushups

32kg is quite heavy and it's important to focus on the technique, the pushups makes the arms and chest get a real workout as the previous exercises takes it's toll.

From this Friday the new kitchen is opened!!! Lot's of exciting dishes to start on, and nice to be in full control of the foods again ;-) 

Sunday 10 min AMRAP

Second day of the certification seminar, going through GHD sit-ups, kipping pull-ups and muscle-ups combined with interesting theory on nutrition and programming. All in all it was an fantastic event, that I can highly recommend.


The main exercise of the day was an AMRAP (as many reps as possible) in 10 min:

12 Medicine Ball Cleans
7 Pushups


I did about 10-11 rounds, and together with Saturday's "Helen" and constant practice 9-fundamental movements it really provided a good work out.


Below is the photo from the seminar (also featured on www.crossfit.com on the entry for Monday August 30th -- I'm right in the middle of the photo in a purple/blue sweather.

Helen in DK ! CrossFit Certification ongoing

Finally an exiting update. I'm currently in Denmark for the CrossFit Certification course I!!

We had a great first day, with lot's of great learning and insight that builds on what I've currenly learned. We went through the foundations and key movements, which can't be streesed enough how important and useful they are.

I really have to give props to Crossfit Dave @  http://crossfitaf.blogspot.com/ who is an amazing trainer, and who's attention to detail and coaching is pure world-class level! I'm really excited and proud that I've found this form of training and made it a major part of my life (my wife is also into CrossFit) going from scratch, and also knowing where I now need to go to improve my "weaknesses" and build on my strength to reach a great level of overall fitness and life -- i.e moving in to the oustide of the comofrt zone :-)

Anyways, We finished the day with a Helen-run :

3x
400 run
21 Kettlebell Swings (20 kg - the highest available)
12 Pullups

My time 11:09, done with some modification on the 2nd  & 3rd round of pullups (jumping).


I know I've got about 3 rather good weeks to recap (journal homework) -- involving some good set and developments at CrossFit Nordic, and we also spent last week in in Budapest (although I did not maximize the training, we had a good time and enjoyed amazing food and wine :-) )

Holiday set - burpees and deadlifts

Headed to the gym (SATS) yesterday to a reprise the 2nd of last weeks sets, the setup works good when training on your own. Gives an all body workout and really pushes you to perfrom as there a max reps, and on time cardio exercises. This weeks sets have felt really good, I'm also eating better, which improves performance and well being--and it's fun to cook!

WU : 3x 10 pushups, situps, squats, and agility ("vrängningar" & stretch)

5x
Deadlifts 5x100kg (3 sec paus below the knees for every rep, where back & breast are in peak/hold position)
rest 30 sec
Max number of dips - did approx. 15 in each round
rest 3 min
21-15-9 reps on time:

Burpees (no breaks)
Pushups

Time 8:05 min - In my opinion better performance than last week. Alway room for improvements in these exercises, as it is the classical trade off b/w pain and pleasure!
Lot's of cooking, did a nice omellete for breakfast, great grilled chicken w. bacon for lunch, and grilled salmon and a new salad (I got from the new Grill book from Börje Salming) for dinner.
- I'll post pictures soon.

Presses & Squats

I reprised last weeks first set yesterday back in Stockholm @ SATS St. Eriksbron, as last weeks workouts were in Visby, Gotland.

WU w. agility

5x
5 Shoulderpresses followed by 5 pushpresses - 30kg, 2x 35kg, 2x 40kg.

5x
5 Frontsquats 50kg - 3 sec down, 2 sec in lowposition, 1 sec up.

3x
5 Pullups
10 KTE
15 Thrusters 30kg

Time: 8:14 sec
Much better performance & effect this time, although I can do even better!!

Finished with salmon & spinach (out of picture)



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Summer Rain dance- OHS & Pullups

Headed to the gym around noon in the middle of a very rainy summer day for this weeks 3rd set. I've got "training recipes" to follow for some of the summer weeks

5x
OHS 40kgx5 (30, 30, 35, 35, 40, 40) Did some mixed weights to get goin'- In the end it felt so good I know I could have pulled out 40's for all sets w/o problems.

Rest 1 min

Max number of pullups
Approximate: 14, 8,8,9,8, (5 to finish up)

Rest 1min

Row

4x500m rest 3 min - rowed timed 1:55/500 m as the meter on all the machines were not workin'.

Finished with a lamb lunch (the mashed potatoes are only for show :-)


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Monday press & Wednesday Deadlifts!!

Here's this week's sets so far- I'm two sets in and are enjoying the summer weeks.

I'll do a re cap of the past weeks that have been quite good performances at CrossFit Nordic.


Dag1- 19 July:

5x

5+5 Shoulderpresses+pushpresses (30kgx1, 35kgx2, 40kgx2)

(5 axelpressar direkt följt av 5 pushpressar)

vila 2 min

Frontsquatx5 50kg

(3 sek ned 2 sek i botten explosivt upp 1 sek i toppen Lika höga armbågar i botten)

vila 2min

3 varv av på tid av:

5 PU
10 KTE
15 thrusters 30kg
Did not get exact time as I got in to a chat with a new buddy about the Crossfit cert. in Denmark in August we're both are going to!!


Dag2 - 21 July

Went up early and went straight to the gym- felt great to start fresh in the morning with lifting weights.

5x

Marklyft 5x100kg 3 sek paus precis nedanför knäna varje repetition där du svankar till rygggen och bröstar upp dig extra mycket.

vila 30 sek

max antal dips (15,15,15,10+5, 16)

vila 3min

21-15-9 reps på tid av:

Obrutna burpees
Pushups
approximate 8 min - really felt the pushups muscles working hard :)

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Wide deadlifts & Pushpress PR! (last weeks exciting recap)

Still a bit behind on the blog, but aiming to recap and get into the present! Actually had a great workout today at CrossFit Nordic with lot's a focus on Olympic Lifts & a Wednesday session at Sats that I'll write about tomorrow.

Sunday 20 June
I worked out on my own @ Sats Tule. Headed down there before lunch to have a go at:

Warm Up w. Agility

Wide-grip deadlifts 5x5 100kg  mixed w. Maximum reps of pullups;
-For the pullpups I was approx 12,10,8,8,8. The deadlifts were quite challenging as the wide-grip makes the exercise a completly different feel and execution. 

Run 5x 200m @ 12% incline, mixed w 5x 10 burpees.
- Cardio at its' best :-) The inclince running gives a good run for sure, burpees no problem, but the running pushed me this Sunday!


Monday 21 June
Switched to Monday from the sceduled Tuesday @ CrossFit Nordic

WU with Rowing 500m.

Went straight into Rowin 3x500 w. target to reach  below 1:55. I managed to dothe best rowing I've ever done.

Then lot's of work on the Pushpress with various weights leading up to new Personal Best at 60 kg. This was a great breakthrough and a good performance to build on. We did solid sets with weights reps of 2x5 40kg -50 kg and 3-1 reps leading up to 60 kg.

Finished with 3x10 Ring Dips(10 being new PR) mixed with3x5 Shoulderpress and the Pushpress @ 20kg.

I then headed to Rome for Anthony Robbins and Unleash the Power Within! Did the firewalk and so on and had a great time!

Sunday 27 June
Came home on Sunday the 27:e and did this week homework of:

40-30-20-10
Jumping Squats
Pushups
Burpee in-to jump
Situps

Time approx 17 min -- and sweathin like a big in our living room :-)

Friday Pushups PR!

Headed to Sats in Sollentuna Mall after work to complete a bit of work-out home work!

WU- agility etc..

5 x
Front Squats 40kg x 5
(4 sec down, 2 sec bottom, and explosive up -- w. high elbows)

rest 1 min

Pushups Maximum reps -- 46 (New PR), 25, 18, 20, 20

rest 5 min

Row
4x500, 3 min rest. Target 1:55 min -- if not punishment of 100 burpees!

Wow, The row was a challange, did good on first and last sets, didn't make 1:55 on 2,3 but overall a hell of a workout :-)

Tuesday Front Squats & Jumps

Tuesday's set (15 June) was at Sats Tule, and it's been a while since I had a PT set there, as I now mostly train at CrossFit Nordic at Odenplan. Although the trainer is the same David, that keep pushing me to maximize the results and boost!

WU with agility & stretching. The extra squat pracice has paid off.

five rounds of
Front Squats  5x 40 kg, the push jumps with bar on back 5c 40 kg
mixed with 5 Pullups w. extra weight 11kg

Trid Pushpress jumps with 40 kg, but still not doing them properly!

2x5 Knees to Elwbows mixed with Pullups

15-12-9  reps of Pushpresses mixed with jump squats

Great overall sets that provided a great workout, comining strength, agility and cardio.

A week of Deadlifts & Pushups

I was travelled to Paris, France for work last week and I did not managed to keep up any extensive workout besides the daily morning routine during the week, so the main set last week was at Sats Tule on Saturday, 12 June. Main focus were Deadlifts and cardio workout to keep up the strength and activity.

* Warm up w. agility

* Deadlifts 5x2   125 kg

* 5x   15 deadlifts @ 60 kg followed by 15 pushups

The goal was to perform the exercise in 6 min, if not the punishment would be to do 100 burpees!

I went all out a completed the sets just in time...phew.

Afterwards the arms felt like bricks, and I was quite happy with lifting 125 kg 10 times (5x2). Felt quite realxed as I headed to Stockholm Stadium that afternoon to catch  the sold-out KISS show, with the same great feeling as AC/DC the week before:

I might also add that on the Sunday before (6 June) - I was trying to break the record of 45 pushups in a row (while aiming for a 40-30-20 Pushups, Situps run), and managed to contend the 45 -- next time I will go for 50 as the new number! Did the pushups in the kitchen right before cooking some great salmon as sseen below:

Revenge! Focus gives results

This week was all about doin' a comeback from Sunday's "break down". Although I moved around the time of when to get to business as my wife took the Tuesday slot,  Thursday was the day to redo the set.  I had time at the gym (CrossFit Nordic) right before AC/DC hit the stage in Stockholm , so it was all well.

WU with various agility and pushups
Front Squat technique

Main set:
10-9-8-7-6-5-4-3-2-1
Frontsquats 50 kg
Deadlifts 100 kg
Ring Dips

Time: 20 min and some change! 

It felt really great to show good performance and tought me the lesson of focus and mindset. My trainer was expecting approx 3min a´ round so I made really grea time. I headed stroight to the Show and was right in time for AC/DC hitting Stockholm Stadium performing a blistering set. Funny tidibit was I got one of David's Protein Brownie that I will start makin.

Weekly mix

I have 3 weeks to cover on the blog and will do detailed recaps of my exercise regime. Lot's of stuff going on both good and challenging to get on with :-)

On a positive note I've now started to train at CrossFit Nordic in Stockholm (2 weeks ago) and will  write about those first sessions, and also last weeks sets when we were in Alcudia, Spain for a week of vacation.

I was able to complete two trainings this week Tuesday and Sunday:

Tuesday 25th

Did the set at a Nordic work conference - at Grand Hotel Saltsjöbaden. We had some hours of free time in the program, and what better way to get the energy flowing than heading down to the gym for some cardio and lifting.

Focused on a similar set-up I got to use for the Spain trip:

WU: 3x10 Pushups, Situps, Squats, Burpees

HSPU 3x5 mixed with Shoulder presses -- I picked the heaviest barbells which I believe was about 35-40kg. I also did some frontsquats to mix it up.

Finished with a chipper of:
21-15-9
Burpees
Situps
Squats

Next set was today - Sunday 30th at CrossFit Nordic.

Started with warm up and did jump rope and overhead squats. I haven't done much jump rope in the past, but will incorporate it in my daily routine.

Focus then was to stretch and get better agility with front squats .

We then started a set of 10-9-8-7-6-5-4-3-2-1 with Front squats (50kg), Deadlifts (100kg) and Ring Dips. Started out great, but I then stopped short in round 3 (going for 8) with massive halt for no good reason than I was mixing up pain & pleasure . Not a proud moment, but will provide a comeback for next week. The weights is no problem, but my head were somewhere else. Although Dealifts is no problem, and I had great performance on the ring dips which is very positive.

Signed up for CrossFit Level 1 Course!

I signed up for the CrossFit level 1 course in Copenhagen yesterday. I'm really looking forward to be certified and learn new skills and take my training one step further.  The event just sold out so I was lucky --missed the one in Stockholm in February as they sell out like hotcakes!

From http://www.crossfit.com/:

— SOLD OUT! —


August 28th - 29th

CrossFit Level 1 Course

CrossFit The Royal Danish Lifeguards

Copenhagen Denmark

Short Sunday set w. Deadlifts/HSPU

Went to SATS Tule on Sunday to do a short but effective set --focusing on maintaining dead-lift momentum and get an all around workout in a short time.

WU with Agility
Row 500 m - 1:48 /500m

Dead lifts 5x3 120 kg mixed  with
5x3 HSPU

10 Pullups practicing kipping with wide grip and 5 regular.

145 kg Deadlift -- New Personal Best!!

Tuesday's  1h gym set @ SATS Tule with Personal Trainer:  Lot's a new exercises and a really good set that gave me confidence with personal best on deadlifts and pushing me to improve agility and keeping things fresh.

WU with focus on agility - vrängningar and squats
10 Kettlebell swings @ 16 kg for warmup

Agility exercise with kettlebell (similar to windmill) -- new and very useful for me that really pushes me to improve agility.

Various Deadlifts leading up to my new personal best  1 rep @ 145 kg!!
It felt great doin' this lift that was clean and correct. Lookin' forward to continue to improve more on deadlifts!

3x   10 Kettlebell swings @ 32 kg  mixed with 10 Hand Clap Pushups

Chipper with:
3x10 Kettlebell lifts (new exercise) @ 24 kg
3x20 Box Jumps
2x Walk with Kettlebell on one raised arm (then switching)--started with 24 kg, but switched to 16kg after 1st attempt.


Dinner: Entrecote and Broccoli

Thrusters and Pullups @ Lunch

Monday and I felt anxious to do some liftin' and also re-try Thursday's Thrusters & Pullups set.
Headed to SATS Sollentuna at Lunch for some quick sets.

WU w. 500 m row - approx 1:54 min/500 m.

5x9 Thrusters (weight 1-4 30 kg, 5-6 35 kg, 7-8 37,5 kg, 9 40 kg)
mixed with 5x9 Pullups

Time: Approx 13 min

I did not go for 40kg for all, but added weight as I went on -- I'll shot for 40 kg next time. This was about getting good reps and working on Thrusters and boost some energy for work!

Head Games & Some Good Meat!

Today's gym session was geared towards focus on exercises that demands persistence and for me to practice to use "the head the right way" to  keep moving on and not thinking to much about pain and doin' rep after rep. The session was cut down to 30 min, as I ran late. Although in the end we managed to get good performance and a valuable lesson was learned..

WU Agility +  Row 500m (150 speed target)

Thrusters practice w. 3x5 @ 30 kg.
Then the idea was to do Thrusters 9x5 @ 40 kg mixed with 5 pullups. Already in round tow,  I manged to mess up the Thrusters and had to restart --originally the exercise should not be a problem, but as I over thought to much and did not get good flow, the weight carried on and I was out of bounce for the next rounds (the pullups was not the problem). We then tried 1x9 @ 40 kg-- but after that we moved on...

I made up for the Thruster debacle with a classic below that got me to refocus and get on with it in good spirit and made the session valuable:

21-15-9 Burpees and Kettle bell swings @ 24kg.
Time: 5 min something


Dinner: Cooked a great entrecote and some broccoli to eat after the workout 

Lunch -- Boeuf Lyonnaise -- I did not eat all the potatoes and foucsed on the meat and sallad!

Deadlifts for lunch!

Went for a condensed set @ Sollentuna SATS at lunchtime. Nice and effective set and I'm really happy about my performance.

WU w. Agility, Pushups, Situps and Burpees

5x3 Deadlifts 120 kg  mixed with
5x3 HSPU

Row 10x  30 sec on, 30 sec off

Had great Salmon and Broccoli for dinner -- a favorite that never disappoints!

40-30-20-10 reprise

I was not able to get to the gym yesterday so I went for a reprise of the 40-30-20-10 at home yesterday evening:

40 - 30 - 20 - 10 reps of
Pushups (40 all in a row, 20+10), 10+10,10)
Situps
Squats

Time: 12:02

The pushups felt really good!

Thrusters etc.

Ran a  bit late for the training today as work took extra time and I had to beat traffic, although we managed to reschedule and made a good set. Cut it a bit short due to I still have some cold left and we focused on geeting good sets going on Pullups and Thrusters using strict technique.

WU w. agility  & squats

5x10 Thrusters 30 kg- - Nice flow which made for good work sets.

mixed with Pull ups 5x5 (last one x7) using what will become kipping for me.

All in all short and sweet and to good use!

Urging for some deadlifts

Went for a short and sweet set @ SATS Sollentuna for lunch. I really felt an urge to get some deadlifts done and it was all worth it! As it been some up and downs with scheduled training last week, and quite busy times it felt like a good jolt to get the body doin' some lifting and then head back to work and preparing for tomorrows PT-set.

WU w. agility 15 Pushups, Situps, Squats + 10 Burpees,
10 OHS 20 kg as continued warmup

Deadlift 5x5  1st set 90 kg, 2-4 sets 100 kg, 5th set 110 kg -- all went really smooth!

Mixed with 15 kettlebell swings @ 24 kg
3x5 Dips w. 14 kg dumb bells
3x5 Pushpress 40 kg

Fininshed with 10 pullups

The Foods been really good throughout the week; example from today:  Kvarg w. berries for breakfast, BBQ Meat for lunch (+protein shake as it was during lunch), and Salmon w. Broccoli for Dinner.

A Sting in the Tail! 100's

A week where colds and throat infections have been running rapid in the Isaksson family is finally over!

Just finished an effective 40-30-20-10 set in the living room consisting of:

Pushups (did all 40 in a row, then 15x2, and 10's)
Situps  & Squats (all in a row)

Time : 11 min and 15 sec

What made the set stinging was I cranked the new Scorpions album and it really did the trick as I held great speed and kept a really good flow through out. I will now cook a beautiful American beef prepared to Spanish specification . .  I am now prepared for a week full of new challanges!!

Sunday challenge!

Sunday and at the gym for the 3rd time this week.  Starting the workout with a buddy of mine at 11 am at a gym in Kungsholmen.  The idea was to do a cross-fit inspired mix of exercises and to get a full workout, and at the same time inspire and challenge each other!

WU w. vrängningar, stretch and a run of 10: pushups, burp bees and sit-ups.

4x3 HSPU /mixed w./
4x8 Front  squats at 40, 50, 50, 50 kg

1x8 OHS @ 30 kg - just for fun and agility

Circle I:
3x10 KTE
3x10 Pull-ups
3x10, 20, 25 sit-ups
3x8 Shoulder presses @ 40 kg

Circle II:
4x5 Deadlifts @ 100 kg  /mixed w./
3x10 Boxjumps
3x5 Dips with 15kg extra weight dumbbell

500 m Row: Time 1.50 min.

Summary: Great and fun workout that pushed us both on performance and technique. I was fun running through the sets, and the result were great. I believe I did my best row so far, and felt really good on the weight performance. Although not maxing for Personal Bests, the sets were done with great energy and fun!

Recap: Pullups on the rebound - Thursday April 8

Thursday (April 8) and this weeks second PT-Gym set. Good to get really back into action this time around, and also my focus on maintaining the food regiment has been much better and gives result in well-being and attack!


* Warm Up with agility and stretching


* Massive focus on Pull-ups and Kipping, using a different approach resulting in some of the best pull-ups set I've done. We did about 5x with various reps maxing out technique and strength.


* Next up Deadlifts. First the warm up going up to 100 kg, and working at 120 kg (3 reps), and 13o kg (2 reps). Trying to do 3 reps at 130, and tried twice and reach 2 lifts. Wasn't for today--but I've done 1 rep @ 140, and should be able to do 150 km within short. 


* Finished the set with an effective  circle: 3x500 m row mixed with 40,30, 20 pushups. Time 11.23 min. Kept good fighting spirit all the way through which was needed as the previous lifts really had its effect!


Had a great entrcote and broccoli for dinner; The corn-fed Chicken was Friday's dinner!!

Recap: Row and OHS PB on Monday April 5

At Sats Tule at noon which is a nice change to my ordinary 19.30 spots on weekdays. Last week was again a one PT gym set week, but for this week I am feeling 100% healthy and we'll get back to the routines of 2 sets a week with PT-Dave, topped with a cardio set on the weekend. The rest has been good for my body, and the strength has been fairly intact. The difference is missing the feeling of having the "ache" in the body after a good workout and the energy jolt it provides.

A key point I will focus on is regaining better control of my food intake. I've kept pretty good score on what I eat and really enjoy cooking, but will keep better control at work lunches and weekends, where it's easy to compromise and get into the routine of eating some potatoes, bread, and rice/pasta more than the optimal 1:e a week exception.

* Warm Up with agility focus

* Lot's of technique practice for kipping pull-ups. We will work heavily on kipping and lifting techniques this spring. The practice pays off, but there is still some work to be done till' I get complete hang of the kipping pull-ups. The advantage of kipping will be immense as I'll be able to great pull-up series.

* OHS - Overhead squats with sets of 5 for 20, 40 kg, and then managed a personal best with 4x50 kg. 50 kg didn't feel to bad, so I'll use this momentum to add weight and performance.

* Practicing rowing technique, where the goal is to get under 1,40. For the 500m test  I achieved just over 1,45.

Pix: Great lamb-steaks!

Recap: Kettelbell focus on Tuesday March 30

Here's a recap of Tuesday March 30 PT Gym set @ Sats Tule. Still getting the hang of getting back into action. The slower phase of tough training has been ok as I've kept my strength pretty well, and just lost some cardio.  I am still nursing out a small cold and throat that's keeping me from going for full.

* Warmups with lots of agility and stretching.

* Focus on heavy kettle bell swings going all the way to 32 kg and 3x8,  after a mix of lifts with 24kg. The technique feels really good, and we also made some small adjustments that gave great result. I really enjoy this exercise.

* Dips with added weight between the legs. 4 sets of 5 --if I remember right with dumbbells going up to 16kg (?)

* Knees to Elbows mixed with Pull ups -- doing a mix of 1 to 1 up to 10 reps . First set ok. Then a mix for 2nd and 3rd set. Effective and challenging mix.

* Head Standing Pushups - 2 sets of 3, first with 3 in a row, and the 2nd 2+1.

Overall good achievement and cool that I've kept strength, but wouldn't go for full cardio this time.

Deadlifts & Clean

Monday and back to practice at Sats Tule. After a bit of fall out from last week it feels it's about time to get back to steady training. Although I've kept my strength pretty well, I will regain my focus from now on!

WU with agility and 10 Burpees

+ 1o kettlebell swings

Lot's of practice of Cleans -- to get the technique flowing.

Including the use of Box jumps

Various Deadlift sets leading up to the circle @ 120 kg

Circle:

5x3 Deadlifts @ 120 kg mixed with

5x10 Dips

The deadlifts felt great-and it'll soon be time to challenge my existing record.

Recap 5-15 March

Here's the training recap covering 5 - 15 March of individual training.

I had a great 3 week training schedule to cover, did most of the sets --but "saved" some I'll use for later :-)

5 March - Friday @ SATS Tule:

WU with agility + Kettlebell swings 24kg

5x3 HSPU

2x 800 m w. 3x 15 pushpress 2x12kg

-Didn't go all out for this session

8 March - Monday workout @ home:

40-30-20-10 Pushups, Situps

9 March - Tuesday @ SATS St.Eriksbron:

WU w. agility 3x10 Pushups, Situps, Squats

3x 500m rowing mixed with 40-30-20 pushups

11 March - Thursday @ SATS Tule

5x3 HSPU

3x 800 m w. 3x 15 pushpress 2x12kg

- better flow in the running and overall good set

15 March - Monday Lunch @ SATS Sollentuna

Tried out a new gym site at lunch that I will try to use after work to cover some weekly training. Did some quick lifts to get a mini workout for Monday!

WU w. agility

2x5 Deadlifts @ 100 kg

10 pullups and a bunch of pushups!

Back to action with OHS etc.

After 3 weeks of individual training (for which I have to do some back tracking writing to cover for)-- It was finally time for getting back into real action again.

Started with warm up with including burpees and agility. My squat technique had improved which is key.

OHS in sets of 5 covering 20 kg, 30 kg, 40 kg, 45 kg (3reps).

Circle of 5 sets with 1 minute rest in between sets:

10 Pushups

10 Burpees

10 Kettle bell swings 24kg

10 Boxjumps

Great circle that drives caradio and strength.

Monday Chipper

This set was scheduled as the 3rd set for the previous week, but I went for it this Monday after work.

WU with agility and

18 Kettlebell swings 24kg

Chipper 10 sets of:

5 pullups

10 Front squats 40 kg

15 Pushups

20 situps

Publish Post

Time: approx over 35 min .. had to really sweat it out, and the front squats provided a good challange! Great circle to go for!

Friday : HSPU and 400 m Races

Headed to the gym on Friday after work -- nice to let out some steam after sitting over 1 h in traffic! It's the weeks 2nd set as ordered by crossfitdave, and it was good to do some running/cardio again.

WO w. agility etc + 21 Kettlebell swings 24 kg

5x3 HSPU -- overall good performance. Key to focus and take time in between sets.

4x400 m running , 2 min in between races

Speed 17 Km/h, 17, km/h, 18 km/h, 18.2 km/h

Monday w. Deadlifts

I am training on my own these two weeks, and have got six different training sets to do in this time. Headed out to the gym to do the first tonight:

WU with agility and 3x10 Squats, Pushups, Situps

18 Kettlebell swings 24 kg

5x5 Deadlifts 110 kg -- felt really good to do these!

21-15-9 Knees to elbows mixed with situps

Approx 9:30 min. Approx time as I broke up the 2nd and 3rd sets a bit on the KTE.

Preparation and maintanance

"under construction"

Today's set was a mix of

WU and agility + 10 Burpees

Shoulderpresses

2x15 Pushpress w 2x12 kg Kettlebell

15 KTE

10x 40 kg Front Squats

Back to the gym - 2 circles

Back in action after a week of staying home with the flue running wild in the family and still nursing a light cold that effects the feeling of wellbeing! Anyways good and necessary to get back in to action and picking up where I left off!

WU

Circle of:

3,3,3 HSPU

6,6,9 Dips

9,9,12 Pushups

Circle of:

8,8,6 Pullups

12,12,12 Deadlifts (80kg for the first 2 sets, 60 kg on the 3rd)

18,18,12x Kettlebell (24kg)

Started out good and the strength held on well, but the "head" started to mess a bit in the ending of the last set were I was a bit averse to the "pain" again and cut som reps as noted!!!

Afterwork Deadlifts

Got to they Gym in good time after work on Friday to a short but effective set. I was set to do another complementary set on Sunday but got to stay home to take care of the family who all got the flue!

I really felt the repercussions from Tuesdays GHD situps, and the whole Tuesday set felt throughout the body for days!

WU w. 3x10 Situps, Pushups, Squats

6x 200 m Run at high speed,

1 min rest in between races, continuously increasing the speed (16, 16,5, 17, 18, 19, 20 km/h)

5x5 100 kg Deadlifts

I was originally supposed to to the dead lifts first, but switched order and did the running first as the dead lift bars were busy.

GHD-Situps & Getting it done

Tuesday set at Sats Tule. This one really felt afterwards, and it was the first time I did so many GHD situps-- I really had to challenge me to make it through!

WU w. agility etc.

3x5 Shoulderpress (xx kg) mixed with

3x10 Pullups

3x8 Pushpress (xx kg) mixed with

3x10 KTE

30-20-10 GHD Situps, Squats

Chopped

I headed to SATS Tule for Sunday's set, but was a little bit late and rushed as it had been a busy day. I managed to squeeze in most exercises as I had planned, but missed some of the OHS and 10 min kipping practice.

WU: Agility 3x10 Squats, Pushups & Situps

500 m row

OHS : Target to do 5x5 42,5 kg, but I butchered the sets and did 5x 30, 40, 42,5 kg.

-The 42,5 kg x 5 reps was after the deadlifts. I was more focused after I had done the DL. For next time I'll get the OHS right!

Deadlifts: 6x3 100 kg

King Size Chipper

Thursday and workout time. I was a little late for the session, but managed to pull out a great set in the end. The chipper had great variety and was great for the "head" and provided non-stop training for the whole body. A real energizer and very rewarding when accomplished.

WU routine

Mainset: Chipper consisting of

500 meter row

50 pushups

50 kettlebell swings (24 kg)

50 burpees

50 Pushpress (w. 2 x8 kg kettlebells)

50 situps

50 boxjumps

50 squats

500 m run on treadmill

Time 31 min 16 sec

I'm happy with the time -- it was mainly the burpees that played a trick on the time as they can be somewhat tedious. I'm getting a better handle on the boxjumps, and for the rest I'm doin' great!

Thrusters comeback

Full one hour PT workout today. Felt the effects of Sunday's OHS and Dealifts, but was ready to go again. All in all a full workout. I am OK with the overall performance of today, and I also know exactly where I have to improve --be quicker in the high-rep exercises and not stopping and allowing my head to play tricks! I am eating much better and striving to get into prime form ASAP.

Warm Up

HSPU : a couple of 3's and some misses, also tried for 5 but was not to be this time.

Pullups: 15 strict - Personal Best is 16 from November--so it's time about time I beat that also.

L-pullups: doin reps and working on technique -- in between HSPU and Back squats

Back squats: 5x5 @ 80 kg

Circle of Thrusters @ 30kg and Burpees

30-20-10 reps. Time 16 min 57 sec

- All about liking the pain. At least I completed the exercise this time, and will work on diggin' the Thrusters and do them faster...

Went home and prepared some great salmon and spinach for dinner.

Yestersday's cooking:

Lunch: US entrecote with broccoli and onions+mushrooms

Dinner: Meatloaf a la´Jamie Oliver's Ministry of food book . It also lasted for today's lunch.

OHS- best yet for 5x5

I was looking forward to today's workout and had quite a good menu to through. I went to SATS St. Eriksbron Sunday afternoon. This was the weeks 3rd workout, and much needed as I only had one 1 PT session this week. The optimal setup for me is 2 sessions with PT +1 on my own per week.

Warmup with Vrängningar, 3x10 Squats, Pushups & Situps

5x5 40kg OHS - best series so far and the first time I did 5x5 @ 40 kg w/o any problems.

-- mixed with

5x10 Pull-ups (instruction to take as much time as needed to always complete 10 unbroken) - well, the first 3 sets went fine, but I broke the 4 & 5th sets in to 5+5. I didn't take enough time in-between to do them as ordered, and I needed to rush on to get going as the gym where about to close.

Circle w. objective for me to complete the sets in under 6 minutes.

5 rounds on time :

15 60 kg deadlift (touch n' go)

15 pushups

Time: 7 min 30 sec. Did the pushups in great spirit, took a bit of to many stops on the dead lifts that just adds time and not to any benefit. Good workout, but time for improvements for sure on this one!

Sat quickie: HSPU and Treadmill

Actually went to the gym yesterday evening to do this set, but had to break it off as they were about to close before I had finished the sets.. Anyways no worries as I headed out today Saturday to do it all over!

Warmup with Vrängningar, 3x10 Squats, Pushups, Situps

HSPU 5x3 with the head touching 5 cm bottom level. The sets went great were I took reasonable breaks and only had to redo the 2nd set where I did a few 2's before getting the 3reps done right!

4x400 m treadmill running w. increased speed & 2 minute break between each race. Speed: 15, 16, 17, 18 km. Incline 2%. They all went nice and fairly easy. Good for me to be back running-although it's not a favorite it's very useful :-)

Rowing on..

Tuesday and time for a new set at Sats Tule:

WU with agility vrängningar and stretching

Mainset:

Front squats 4x5 @ 50 kg.

-Better flow than last week although with lower weight -- I'm aiming to improve this exercise considerable!

Deadlifts: 3 lifts each minute x 8 @ 80 kg

- Focus on perfect technique and overall good 8 minute runthrough of this all body exercise

Circle: Row 3x500m mixed with Pushups 40, 30, 20

Time: 11 m. 37 sec.

- My rowing technique has improved, and I went for 35 pushups straight. The pushups gave great effect for the body, but the faster rowing slowed me down a bit on the following 30 and 20 pushups that I broke down in parts. This circle is very effective and competitive.

Weekend workout OHS / KTE

Sunday workout on my own at SATS St. Eriksbron. Great to complete three sets this week and also make a comeback from Thursday. I'm happy about the OHS and will get going to add weights matching my PR at 42,5 kg (5 reps) and 45 kg (3 reps) from september -- It's good to have the blog to track past performances and evaluate performance!

WU with vrängingar, 3x10 Squats, Pushups, Situps

500 m row : 1.55 min

OHS 1x5 30 kg (warm up), 4x5 35 kg, 1x5 40kg

mixed with: KTE 5x10

500 m row: 1.57 min

Not going back to go forward

After a great Tuesday set, Thursday proved to be more challenging. Not only mentally in attacking the weights by sets and reps, but also physically. I was not jiving according to set exception and could not completely get in the zone to refocus and also felt a bit worn due to sleep and not optional food intake. I don't wish to be complaining about various aspects of possible reasons of things not going according to plan. But instead treat it as a lesson of being able to quickly forgetting and reloading confidence to be able charge ahead instead of looking backwards. The Key is (with PT workouts especially) to go full throttle and strive for maximum performance for each rep, and not botch down on "pain/pleasure"and making it over complicated or too tactical. The search for the switch will be my big story for 2010!

WU w. shoulder vrängningar and agility

Dips: Supposed to do 25 in a row, but stopped after 7 and then some as I felt something was not right with my left shoulder. I left the dips for this week and continued with

Pullups: 15 -- I could have gone for Personal Best, but for some reason felt 15 was ok!

Front squats: in various kg 1x5 50 kg, 1 x 5 60 kg, 1x 70 kg. I usually like this exercise and has a good handle on the squats, but the workout came to a halt after some sets as we added weight. I was not up to reload for a another set of 5 at 70 kg, and then tried lessweights 50 kg for 20 reps and stopped dead cold after 5/6 reps! It was not to be!

Finished with Tabata row 8x20 sec and practicing technique.

NEW Personal Bests Deadlift & HSPU

Ambitious set on Tuesday working on getting in prime shape for the new decade!

Started out with WU with agility and a new exercise for stretching back and legs. Extended the exercise to use deadlift-stance and adding weights.

Main set was focus on deadlifts and head-stand pushups. Several mixed sets with 5x and 3x up to 130kg deadlifts and in between 3 HSPU --new best. I also did a new personal best of 140 kg for 1 deadlift, also tried for 150kg but didn't succeed this time. Although the 140 kg came fairly easy so I'll get the 150kg next time for sure! Also feel good about 3 HSPU -- will go for 5 managing 5 soon.

Circle of 21-15-9 Box jumps, Squats, Sit-ups (hands on head). Time 8:30. Kicker was to get fast boxjumps and the situps using stricter technique.

First time for Snatch Deadlifts

Back to the gym and a PT session for Thursday's workout that felt good and was much needed after the breaks!

Warmup with agility exercises and some kettlebell swings.

Snatch deadlifts 80 kg mixed with 3x8 Headstand pushups, using timer for the breaks and lifts done in high tempo. The HSUP went quite well -- I've clearly improved my strength in this exercise. Also first time I did the snatch deadlifts. These two exercises were a good mixed and provided a great workout.

Nextup was a mix of Pullups (slowed down to take 3 seconds to recline) 3x5 reps mixed with

Pushups (slowed down to take 5 second to complete each) 3x15 reps.

Finished the workout with rowing technique. Objective is to perfect and get the cardio going as much as possible.

5 Frågor Som Definierar Framgång | CrossFit Nordic

I like this post from Crossfit Nordic --about 5 questions that define success :

5 Frågor Som Definierar Framgång | CrossFit Nordic

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40-30-20-10 circle at home!

Great to be back in Stockholm and getting back in the groove for 2010!

It helps me quite a bit to be at home-base to continue developing my training and eating/cooking. Looking forward to prepare some nice and healthy dishes this year, and for the training continue to set new Personal Bests and establish a pro-attitude and workout routine.

Had to change today's training from Gym to Home and went for the 40-30-20-10 circle of pushups, situps and squats.

Broke the pushups in 15's and 10's for the 30 and 20 set, otherwise did all in row. Time 11:01:07 and broke a nice sweat and the cardio-pump started nice!