5 tons deadlift and punished by Pushups

Thursday's workout (21 April) @ CrossFit Nordic

General warmup with agility training and kettlebell swings

Pushing for new pushup best -- aimed for over 50 -- did 48! New Personal Best but objective was not achieved, but damn close to 50 -- where the # really start to counts as you know   :-)

Took 10 min rest and did another trial for 50, but it was not to be .. instead 50 burpees as punishment (time approx. 4 min 52 sec)

Last but not least  5 rounds of
10 Deadlifts @ 100 kg mixed with
15 Pushups

The deadlifts went without a hitch, and the first rounds of pushups too, but had to make me go for the round 4 & 5 as I felt more sore mentally than I actually was and took a bit of time in between. Anyways felt good when it was done, and really sore in the body until next scheduled set for Sunday!
In total lifted 5 tons of deadlifts, and 150 pushups, with 50 burpees thrown in for good measure!

Shoudler & Push Presses - New Personal Best

Last Sunday's (17 April)  workout @ Crossfit Nordic

Agility and warmup

Pullups in various combinations (maxed in each sets -- 12, 8, 6) mixed with shoulder-presses in reps of 5 & 3's

The outcome was New Personal Bests for (1 rep):
Shoulder Press 57,5 kg
PushPress 65 kg

Finished with quick cardio lifts:
3x 5 Burpee-clean (40 kg) mixed with 15 Squats

A bit of breakthrough on the the presses -- more focused lifts gave great results!

Feeling good w. Dips (new PB) & Deadlifts

CrossFit Nordic 14 April. After a misunderstanding I missed last Sundays's planned set, so again there has been some days in between the workouts. It was good to get to the Gym on Thursday to work on the pain-and-pleasure association and get a needed energy boost!

Agility and warmup (and some Kettlebell swings)

Worked on OHS for agility and position

Deadlifts, various lifts in 5's and 2's at heavy weights . Highlights aimed for 3x 140, did 2x 2 @ 140 kg
Dips (mixed with the DL) --  New Personal Best with 16 dips (could have probably squeezed out some more !!), the other rounds were around 2x 10

Backsquats 60kg  4x10 -- on the last rep I did 14 reps in pure spite!
Pull-ups (mixed with the BS) around 10, 6, 6

Deadlifts 20 reps a 100 kg -- Once again I did 20 in a row which builds great confidence and pushes the barrier!

Great energy boost and soreness after this set. New set on Sunday. Key is focus and approach the lifts one by one with technique and mind at the right place. I have increased my strength  and now just need to go at eating better and training more to reach top-form and keep getting personal bests.

Maintaining - Lunch Set

Recap: 6 April - Went for a lunch set to  maintain form @ Sats Sollentuna C

Warm-up

10 pull-ups

Front Squats 3x5  (1x60kg, 2x70 kg)

Bench Press 3x5 75 kg

15 Kettle bell swings 32 kg

Diane & Deadlift

Sunday and a visit to CrossFit Nordic for a well deserved and needed gym set at midday.


Warm-up w. agility, some pushups and 15 Kettle bell swings 


Deadlift in  5 reps 80 kg, 3 reps 100 kg, and then 1 reps of 120, 130, 140.
Finalization of 150 kg lift that went great! 150 kg is my Personal Best! SO again 155 etc.. should be up soon.


Next up: Diane (CrossFit exercise of the day)


21-15-9 reps of:
225 pound Deadlift (100 kg)
Handstand push-ups


Key for me was to go for the deadlifts all in a row. And they went great, actually better than I first believed. The HSPU went fine, but I took too much time to complete them (need more action and go in between the sets, as I do the HSPU in 3's). I ended up with a similar time as before (did not beat my record) and got approx. 20 min 30 sec.  Although great takeaway were the deadlifts and the HSPU (I can to them faster) as I had not been to the gym since last Tuesday (22 March)


Food: 


Breakfast: Kvarg/Cottage Cheese w. berries & nuts! 
Lunch: Tuna and vegetables
Dinner: "Fläskpannkaka" / Swedish Bacon/Pancake w. lingonberries!