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