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!