20 pull-ups and some gems!

Tuesday 20 December, 2011

Great to be back at the gym - Crossfit Nordic today. The back is so much better and I'm trying to get rid of the small hint of a cold I have left.

Started with agility and double unders

20 pull-ups - New personal best for me -- and the kipping was my best ever!

worked on front squats and then clean

Clean & Push Press-- various reps of 40 kg, 50 & 60. All right sets working on technique key for me to get down faster and getting the elbows out quicker. I'll work on this more to excel, and then get back to the bigger weights. The back was great throughout and good to be back liftin' after a week & half on no cleans!

30 reps - 3 reps a minute 10 min
Front Squat 65 kg -- good core exercise!

16 Ring Dips (same as my personal best) - Aiming for 20 next!

Overall great run-through. I've had a lower level of gym visits for a few week, but maintaining strength ok. Time to step up and the results will follow fast. I', eating great, and now making sure I get more sleep to keep the triangle of Exercise, Food & sleep in balance!!! Sounds like a new years resolution!

Back pain gone and Cindy

After last Wednesdays set of Deadlift & Benchpress that resulted in a week of back pain and a lot of soreness -- it was time to get back to the gym again..

Today @ CrossFit Nordic

Started with agility and some serious work & manipulation to let go of the back pain --that really did the trick. And I was feeling great again!

Push Press
Various weights in sets of 3 up to
60 kg x 3

Cindy
20 min of 5 pull-ups, 10 push-ups, 15 squats
I did 12 complete rounds & 5 extra pull-ups
Target was 15 rounds -- that I'll get to next time with some extra speed/intensity in my workouts ..

All in all a good comeback although a little slow on cindy, it all felt good as my back is now back in real action!