Sunday, November 28, 2010

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 !!

Monday, November 22, 2010

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

Saturday, November 20, 2010

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!

Monday, November 15, 2010

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 :-)

Sunday, November 7, 2010

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!

Saturday, November 6, 2010

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