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
Friday, December 31, 2010
Sunday, December 26, 2010
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!
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!
Sunday, December 12, 2010
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!!!
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!!!
Saturday, December 11, 2010
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!
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!
Subscribe to:
Posts (Atom)