Wednesday, March 23, 2011

New Front Squat PR 95kg!

Great start of this week with a Gym workout @ CrossFit Nordic (yesterday). I still felt the cold so we took it easy on the cardio.

Warm up and agility

Front Squats - in reps of 5 & 3's. Ended up with a new Personal best for 95kg!
I'm very happy considering how hard I had to work for the 80 kg last week!

Deadlifts in various reps, leading up to 3x2 130 kg

Mixed with HSPU - target was to go for 8 -- I did new PR of 7 (although not full extended, and also two other sets of 6's.

Ring dips 10 reps & a mixed set of 6+3+1.

All-in all great performance as I felt my strength has kept up well. Great improvement in front squats, and happy as the dead lifts were no problem at all. I'm now working on getting the cold out of the way and build up performance and cardio!

Tuesday, March 22, 2011

17th w. Front Squats & Cleans

After a week of a cold that kept creeping from the 9th (and made me stay home 10-11th), it was time on the Thursday the 17th to get a healthy starter set done @ CrossFit Nordic.

Warmup with agility - Squats in fine form

Various Front Squats in 5's & 3's for 60 & 70 kg -- up to 1 rep 80 kg. We were shooting for 2 at 80, but 1 was the stop at this time. More mental than actual heavy weights. (hint I did new PR on the 22rd w. 95kg :-)

Cleans - variation in weights working on technique, various reps 40-50 kg.

In between Chins/Pullups  10-8-6

Overall I was happy with my front squats and technique that worked nice. Great to get working with the body, and will help me boost energy to get the cold to go away..

Sunday, March 6, 2011

And there it was!!

Much needed set at Crossfit Nordic today --It's been a great week of Rock N' Roll and travel with work where the Crossfit type training where the thing that got down-prioritized a bit. Although I ran on full energy from the Saturday/Sunday set.


Warmup with agility

Work on Cleans

Main event:

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift 105 kg
Bench Press 70 kg
Clean 40 kg

I tried this run in December and quit where it was only 15 reps left, this was not an option today, so we went for completion.  Deadlift and Clean is no problem, it was the bench press that took some time and in the end I had to do 1'1'1' and all in all I had to go for 44 min. The time will be beat easily as I will regain my "breast strenght" :- )

Key was that I completed the sets! Great finish of an awesome week! Next up full Crossfit focus!!