The Socks made the difference!

At the Gym - Crossfit Nordic at 09:30 on Friday - 15th February.

Started with agility that are staring to get much better -We ran through the set quicker today due to loss of some time but overall felt good for strength and tempo.

Warmup - Shoulders and agility

Lounge Step with Bar over head  - attention to detail and did them much better today as I say du due different and better socks (white tub-socsk instead of the more "slippery" deadlift long socks :-) )

2x10 20 kg
3x10 30 kg

5 Front Squat "w. jump - down position"
10 Front Squats 30 kg for practice and position

Series of 10-8-6-4-2
Pullups strict
Front Squats  60kg
Ring Dips (3-5 in each series - strict with hands-out position)

Re-fuel Tuesday

Tuesday mid-day : Back at the gym after two weeks -- one with traveling and one busy with work at the furniture fair. At the end of two weeks I'm defiantly in need of a boost and muscle workout!

Started out with agility and stretch.

Extra shoulder stretch

10 Lounge steps with bar over head 20 kg

3x10 Lounge steps with bar over head 30 kg

8/7/7 Pull-ups - big grips no kip

3x5 Quick front squats - jump up

3x5 Pushups in rings (fixed position with arms out)

3x15 Kettle Bell Swings 28 kg

Stomach/plankan 30 sec

Great set and fun start!