Sunday, February 27, 2011

Sunday quick-mix!

Hey! I have two great and challenging workouts @ CrossFit Nordic to write up -- (Sunday 20 Feb & Saturday 26 Feb). Here's what I did today though-

 I headed to Sats Odenplan Sunday evening to do a workout on my own to get up to speed and cove the essentials for the week in parallel to yesterdays main workout. It was the first time in years I went to thus gym, what made it great today was the generous opening hours

Warm UP with agility

5x5 sets of

70 kg Front Squats
75 kg Bench Press

The first 1-3 sets were no problem, had to work a bit more on the 4&5 though.


Quick circle training in high speed
5 Pullups
10 Kettlebell swings 32kg
15 Squats

I really enjoyed this one and performed well. All in all key to get a way and get some good reps in to the system!!!

Sunday, February 20, 2011

Quick fix Sat.

In for a quick set on Saturday, basically a cover up for the week and in preparation for  Sunday's main set.

Worked on agility and warm-up routine thoroughly.

Deadlifts 100 kg in various in combinations of 10's
3x10 with some 5's mixed with HSPU 3x5.

Short set, but gave some energy. Originally 21-15-9 but did not sweat it out!

Sunday, February 13, 2011

3x Week Recap + L-pullup vid

It's been a been a great week with three workouts and good food & sleep.


Wednesday (9 Feb)  
Quick but effective workout @ Sats St. Eriksbron. I did a reprise of the following: 


Warmup with Agility and some kettlebell swings


5  OHS 40kg (bar on chest )
5 Frontsquats 40kg    thrust bar on straight arms and do 
5  backsquats 40kg Finnish with
5 KTE
- Modified a bit as I did the OHS/FQ/BS 5x5 and then finished with 15+10 KTE.

Friday (11 Feb) 
Felt the urge for some deadlifts and managed to hit Sats @ St. Eriksbron for yet another reprise: 


Warmup with agility 
5x3 125 Kg Deadlifts
5x5 HSPU (w. one set 4+1 and the last on 3+2)


Saturday (12 Feb)

Main set scheduled for the week @ CrossFit Nordic w. trainer Crossfit Dave.

Warmup routine with strict practice of squats (key to get the moves 100% correct)

Shoulder presses at various weights 5x 40, 45, 50, 55 kg


Mixed with various Pullups practices - with L-shapes to get control over legs and coordination (see clip for example)

Pushpress reps at 55 (2x) and 60 kg (1x) - trial for 65 which I didn't make this time. Working on getting the attack right to get the weights and movement within my full focus.



Run-through of circle  with focus on intensity:
15-12-9 reps in a row
- Pushpress (dumb-bells)
- Jump- pullups
- Box Jumps

Monday, February 7, 2011

Sunday intensity

Sunday @ CrossFit Nordic - set at 15:00.  I ran a little late so we had to focus on making a shorter and effective workout.

Warmup with agility

OHS (mixed with 5 pullups/chins)
5 reps of 40, 45, 50,
3 reps of 55 kg and a trail of 60 kg which I manged, but ended abrubt.
I was happy overall with the overhead squats and will continue to get better. 
Key for me is to get the grip and handling of the bar.


12-9-6 reps of (with 1 min rest in between each set)
Kettlebell Swings 32kg
Burpees
Deadlift 60 kg

Similar to Thursdays set we ended with a circle that were more condensed, and performed with my maximum effort. These shorter and intensive sets works great for me and brings out the best performance!

Sunday, February 6, 2011

Thursday with Clean- Jerk & Thrusters

Here's Thursday's set @ CrossFit Nordic.

Felt a little rough' and rushed a'bit following work and busy traffic-- and instead of heading home where I'm always needed- I was in for another (but well needed) boosting gym workout.
BUT it was not the time and place to complain. The CrossFit and workouts I'm doin' is the best thing I've ever done and together with the focus on food and sleep it makes the world go round for me.

Run through of warm up exercises including some quick burpees and kettlebell swings.

Working on Clean lifts and a bit of Clean & Jerk Technique
v/a weights -- I believe up to 50 kg with some pullups thrown in' in between

Finished with a cardio set of
3x
5 Clean & Thruster (40kg)
10 (high) Box Jumps
Time approx 5 min

These short intensive sets's works great for me as I go for action rather than stop and slow down the speed. Got quite a good workout from today's set.

Wednesday, February 2, 2011

Tuesday DL/HSPU

Had the opportunity to head over to SATS St:Eriksbron at around 20:30 for a quick and well needed gym-set. A bit tricky to find optimal time for the workout with the new born, and the little daughter that needs some effort to get to sleep, but I was happy as I still managed to do an all-right set.

Worked on agility and warm-up and the new "morning" exercises

21-15-9 
Deadlift 100 kg   (in 10's)
mixed with HSPU (hand stand pushups) 3x10

Didn't go all the way with 21-15-9 HSPU, but scaled to 10, 10, 10; done in reps of 3.

Foodwise, things have been good. Keeping to Breakfast, Lunch & Dinner, focusing on Protein and Fat i.e cutting out carbs in the best possible way.