tag:blogger.com,1999:blog-42994971911752513152024-03-13T19:02:17.883+01:00SVENLY CROSSFITSven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.comBlogger270125tag:blogger.com,1999:blog-4299497191175251315.post-49385187839225029862013-02-16T18:47:00.000+01:002013-02-16T18:47:18.773+01:00The Socks made the difference!At the Gym - Crossfit Nordic at 09:30 on Friday - 15th February.<br />
<br />
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.<br />
<br />
Warmup - Shoulders and agility<br />
<br />
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 :-) )<br />
<br />
2x10 20 kg<br />
3x10 30 kg<br />
<br />
5 Front Squat "w. jump - down position"<br />
10 Front Squats 30 kg for practice and position<br />
<br />
Series of 10-8-6-4-2<br />
Pullups strict <br />
Front Squats 60kg <br />
Ring Dips (3-5 in each series - strict with hands-out position)Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-23362980263850814632013-02-12T20:59:00.003+01:002013-02-12T20:59:51.841+01:00Re-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!<br />
<br />
Started out with agility and stretch.<br />
<br />
Extra shoulder stretch<br />
<br />
10 Lounge steps with bar over head 20 kg<br />
<br />
3x10 Lounge steps with bar over head 30 kg<br />
<br />
8/7/7 Pull-ups - big grips no kip<br />
<br />
3x5 Quick front squats - jump up<br />
<br />
3x5 Pushups in rings (fixed position with arms out)<br />
<br />
3x15 Kettle Bell Swings 28 kg<br />
<br />
Stomach/plankan 30 sec<br />
<br />
Great set and fun start!Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-26383718334425703352013-01-16T22:46:00.003+01:002013-01-16T22:46:50.662+01:00Fast Forward - Great Tuesday Workout!Fast forward to this week and Tuesday!<br />
<br />
I had two great workouts last week that I put off to write ..and basically forget some off but will catchup soon!<br />
<br />
Started out this week in great form -<br />
<br />
Agility Warm Up<br />
Stretch and Lounge walk with bar over head warm up & Front squats<br />
<br />
12 pull-ups kipping style<br />
<br />
3-or-4 sets x 10 reps Lounge Walks 30 kg (5 och each leg)<br />
<br />
followed by 10 quick Front Squats 50 kg<br />
<br />
<br />
<br />
3 sets of:<br />
<br />
5 of High lift with bar then 10 quick Dead lifts (xx kg)<br />
<br />
10 shoulder presses 10 kilos each dumbbells<br />
<br />
<br />
3 x 30 seconds of Plankan (hit the board) in rings<br />
<br />
Focus is to really get agility and base strength in shoulder, stomach and key area in top shape. We got thorough through each exercise and lifts maximizing my agility, flexibility and strength --which starts to give great results!<br />
<br />
<br />
<br />Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-46510679607547312542013-01-07T21:26:00.002+01:002013-01-07T21:26:15.133+01:00Strength and DeterminationFirst session of 2013 @ Crossfit Nordic - January 2nd!<br />
<br />
Great to be back at the Gym - I'm doin' the training a little different for the start of this year.<br />
Focus will be to do intensive session of strength and agility. For cardio I will do bi-daily sprints and runs to get the heart pumping'. The left hand has not completely healed so we're still adapting exercises to the status.<br />
<br />
<br />
Agility and warmup exercises<br />
<br />
10 reps Raised bar agility<br />
<br />
10x3 Raised bar 30kg - Lounge walk<br />
<br />
15x3 Pullups Kippingstyle<br />
<br />
3x<br />
15 Kettlebell swings 24kg<br />
10 Deadlift 24kg<br />
10 Pushups on paralletsSven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-54758060439583891532012-07-29T18:49:00.000+02:002012-07-29T18:49:38.968+02:00Clean Improvement & Friday Cindy<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Friday set mid-day @ CrossFit Nordic</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<div style="text-align: left;">
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="line-height: 18px;">Warmup and stretching - Bar exercices</span></span></div>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Clean warm-up & Technique </span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">10 min - 10 sets -- at the start of each minute:</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">2 Clean followed by 1 Push-press (both 52,5 kg)</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">I continue to improve as last weeks set was with 50kg weight. These sets felt good!!</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<div style="text-align: left;">
<span style="background-color: white; line-height: 18px;"><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: x-small;">Modified</span></span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"> Cindy </span></div>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">3 Rounds of 3sets in each with 2 min in between of</span><br />
<br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">5 Pullups </span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">10 Pushups</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">15 Squats</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">at the least set we switched to</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">10 pullups</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">5 pushups</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">15 squats </span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">in total: 60 pullups, 75 pushcups & 135 squats</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Overall a great day of training!</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br /></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">FOOD IMPROVEMENT to eat more vegetables -- Veggies now is a must and I'm making sure I get my fill so I can continue to eat great meat, chicken & fish! </span>Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-87386350762031644002012-07-24T11:27:00.002+02:002012-07-24T11:29:22.483+02:00Helen on Friday (20 July)Friday workout @ Crossfit Nordic - 20 July.<br />
<br />
Tuesday's set felt good and was still a' bit sore in the legs from the cleans and outside workout !<br />
<br />
Warm up (bar exercises) & stretching the back!<br />
<br />
On the minute 10 minutes of 3x<br />
Front Squats - 60 kg<br />
<br />
Over Head Squats (OHS)<br />
3x5 40 kg<br />
<br />
HELEN<br />
<br />
3 rounds of<br />
400 meter running<br />
21 Kettle bell swings 24kg<br />
12 Pullups<br />
<br />
Time approx 11-12 min (have to check the exact time)<br />
<br />
<br />
I've stepped up my training, but not written in a while -- this will change as it's very usable to keep track of performance and workouts throughout!Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-53023812013819713902012-05-01T21:57:00.000+02:002012-05-01T21:57:11.155+02:00Out and about - Clean & ringdips!Crossfit Nordic Today @ Noon - 1st May<br />
<br />
Tuesday and a great time at the gym. We're continuing with the new training to improve technique and overall performance for the hour of training in variation and setup.<br />
<br />
Warmup consisting of windmills and agility and shoulder stretch.<br />
Front squat, Clean and Push press with bar<br />
<br />
Clean & push press 40 & 45 kg technique<br />
<br />
Each minute for 10 min - 2 Clean 55 kg & 1 push press<br />
<br />
Death by Ring dips - Each minute 1 ring dip added by another as long as you can. I did 8 rounds. I. e in total about 36 ring dips & some change!<br />
<br />
2 sets of 3 min program w. 3 min rest in between : As many rounds as possible Run 200 m, 7 kettle bell swings 24 kg, 10 lounge walks.<br />
<br />
Great activity throughout the sets- great kick off for the week to build on and my planned workouts for the rest of the week.<br />
<br />
<br />Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-47242566073963642632012-04-24T15:50:00.000+02:002012-04-24T15:50:11.608+02:00Brand New Start - Spring TrainingCrossFit Nordic Today @ Noon<br />
<br />
We're starting a brand new set up for my training --Today was the kickoff!<br />
Although being at the end of a cold it felt great to get goin', focus was to get going with the program and the only difference was that cardio took more of a back-seat at today's session.<br />
<br />
Focus is to adjust each session to practice technique and<br />
<br />
* Warm up - Windmills & Squats, Pullups & Front Squats<br />
<br />
* Clean - 40kg, 10 rounds, at the start of each minute do 2 (after five rounds 3) clean with perfect technique.<br />
-- get quick clean moves that in the end worked out great.<br />
<br />
* Kipping Pullups to death - Each minute do 1 pull-up, add another one to you can't do more.<br />
- i did 10 rounds -- i.e . 55 kipping pull-ups done. I was happy with my performance.<br />
<br />
* Deadlifts - 4 rounds of 3x110 kg mixed with HSPU 4 rounds of 3reps.<br />
- Deadlifts worked great, secure the back and then quick lifts. I can excel at deadlifts so it was good to do proper lifts and start building again, now with a more direct approach. Same with Handstand Pushups, take a breath and do the proper -- 3 is no problem!<br />
<br />
All in all -- got workout to build on, and as soon as the cold is gone we'll work out with more cardio attack. Time to get into topshape!<br />
<br />
<br />Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-74857921294473191262012-03-20T10:18:00.000+01:002012-03-20T10:21:48.863+01:00Pushing for performance!Thursday March 15 and back at CrossFit Nordic. Again two weeks have passed due to family flue (that I thankfully avoided) and a week of a mild cold. Anyways I felt rejuvinated to finallty be back again to the gym as it gives the best feeling & energy possible. <br />
<br />
Warm up<br />
<br />
Windmills, Bar-exercises (20 kg Front Squtats, OHS, push & shoulder presses)<br />
<br />
in combination/variation<br />
<br />
Push Press<br />
<em>3:s in various weights up to 60kg (40, 45, 50, 55kg)</em><br />
<br />
Front Squats<br />
<em>3:s in various weights up to 3x80kg, tried for 3x85kg (did 2x80kg)</em><br />
<br />
<br />
Five Rounds of (at highest speed) of: <br />
<br />
6 Clean (40kg)<br />
6 Burpees w. jump over bar<br />
<br />
Overal great performance I was happy with (workin on going more full out and agressive in push press/front squat when at the heaviest weights to concentrate effect and focus), but had good drive in the last rounds of the clean/burpees thart did the trick for me (i.e got me super exhausted and worked-out).Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-13395086920840303202012-02-28T20:21:00.000+01:002012-02-28T20:21:00.638+01:00Cindy! Alright, AlrightThursday, February 23 @ CrossFit Nordic<br />
<br />
I was late and hurried due to takin' the car and not finding parking -- stupid mistake on my part..<br />
so we headed straight into warmup and Cindy!<br />
<br />
The objective was to get a healthy score..20 would be great and minimum would be 14!<br />
<br />
Cindy:<br />
<br />
AMRAP 20 min<br />
5 Pullups<br />
10 Pushups<br />
15 Squats<br />
<br />
I did 15 rounds +5 pull-ups & 6 pushups-- Alright, alright indeed a good score for me to build on! Still time to be maximized in-between sets but a result to be happy about!Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-34317582971580618612012-02-16T22:03:00.001+01:002012-02-16T22:03:14.526+01:00Back at the gym @ having a blast! NEW PBs'Wow, been too long since I posted and believe me I'm not proud of that at all (objective is to get instant write-ups). I've had some great workout sets that I haven't documented and need to do -- and a bit of a break that I just finished.<br />
<br />
Back at CrossFit Nordic for an 1 h of well deserved kick-ass training. The great Trainer <a href="http://crossfitaf.blogspot.com/">David Englund</a> set up a great program today as always! <br />
<br />
Agility and warm-up with squats etc (frot squats with bar)<br />
<br />
<b>1 a </b><br />
Pullups --Originally 3 rounds of 30.<br />
I did: 20, 21 & 15.<br />
<i><br /></i><br />
<i>21 is new personal best & I could have gone for more but was a bit laid-back to maximize. No good reason but Will go for the full 25 next time. The kipping went great especially on the 2nd set.</i><br />
<i><br /></i><br />
<b>1 b</b><br />
Mixed Pull-ups with Front Squats<br />
5x70<br />
5x75<br />
5x80 -- New personal best!! Felt great<br />
<br />
<b>2</b><br />
Finshed with -originally<br />
5x 5 Thrusters (40kg) 10 box jumps<br />
<br />
After three rounds, my jumping got slow so I was "penalized" to do 30 Thursters.<br />
Got them by doing 3,3,3 etc<br />
<br />
All in all I got the pump going and did some great thrusters..I need to be pushed to get the cardio/intensity going and knock back the comfort factor.<br />
<br />
I was overall very happy with my strength and got some great energy back to build on.<br />
<br />
I've got a excellent training program and will hit 2 session before Thursday which is the main training day (Scheduled @ CrossFit Nordic)<br />Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-57423067912980786512012-01-16T21:25:00.004+01:002012-01-16T21:25:45.633+01:00Gym work with Clean and HSPUThursday 12 January @ CrossFit Nordic<div>
<br /></div>
<div>
Warm-up and agility</div>
<div>
<br /></div>
<div>
Burpees (w/u the pushups) - as fast as possible</div>
<div>
<br /></div>
<div>
Various Clean - and bar exercises for technique up to 60 kg in sets of 3</div>
<div>
- We really focused on getting technique, from quickly sitting down to having the feet in exact position doing these lifts over and over...</div>
<div>
<br /></div>
<div>
HSPU - Hand stand pushups</div>
<div>
3 sets of 5, 6 (aiming for 7) , 5 (aiming for 7) reps in between clean </div>
<div>
Overall happy with my performance - my personal best is 8, an I am not so far away right now.</div>
<div>
<br /></div>
<div>
* 3 sets of 9-7-5 reps of</div>
<div>
Pull-ups</div>
<div>
Clean (50kg)</div>
<div>
Burpees </div>
<div>
<br /></div>
<div>
*The kipping pull-ups goes great throughout, although I had to stop in between the first set of clean with 50kg as I did not have the flow to crank them out. 50 feels heavy to do 9 in a row. I stopped in the 2nd round of 7 cleans. This is a great exercise keeping the blood pumping -- as a punishment for taking some time I had to do extra burpees so overall I had good "fluster". I'll work on the quick clean approach and get the machine going!!!</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-49983359001792240912012-01-08T23:25:00.000+01:002012-01-08T23:26:08.163+01:00Sunday Comeback at SATSToday's exercise was at Sats St. Eriksbron<br />
<br />
Started with agility and warmup - 21 Kettle bellswings (24kg), 3x 10 Pushups, Situps, Squats & Lounge Stretch & 10 Front Squats.<br />
<br />
Focus was to get back working on the Clean and get quicker movements -<br />
<br />
Clean<br />
40kgx3, 45kgx3, 50kgx3, 55kgx2 2x2x60kg 1x65kg (ok -not the best lift today)<br />
<br />
Front Squat<br />
30 Front squat 50 kg -start with bar on the ground. I did 3x10 in fast tempo.<br />
<br />
Knees To Elbows 2x10<br />
<br />
Bench Press<br />
5x60kg<br />
5x65kg<br />
5x70kg<br />
5x75kg<br />
<br />
All in all a step in the right direction as I've put in 2 good set this week -- I've had a lower frequency for some weeks (I'll post the last two weeks gym-sets tmrw) but it felt good today and I'll show for 3 sets a week to get better shape and more energy!<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-50801705694380380032011-12-20T22:52:00.000+01:002011-12-20T22:52:01.323+01:0020 pull-ups and some gems!Tuesday 20 December, 2011<br />
<br />
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.<br />
<br />
Started with agility and double unders<br />
<br />
20 pull-ups - New personal best for me -- and the kipping was my best ever!<br />
<br />
worked on front squats and then clean<br />
<br />
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!<br />
<br />
30 reps - 3 reps a minute 10 min<br />
Front Squat 65 kg -- good core exercise!<br />
<br />
16 Ring Dips (same as my personal best) - Aiming for 20 next!<br />
<br />
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!<br />
<br />
<br />
<br />
<br />Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-71585063974205167702011-12-15T21:22:00.001+01:002011-12-15T21:22:21.149+01:00Back pain gone and CindyAfter 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..<br />
<br />
Today @ CrossFit Nordic<br />
<br />
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!<br />
<br />
<b>Push Pres</b>s<br />
Various weights in sets of 3 up to<br />
60 kg x 3<br />
<br />
<b>Cindy</b><br />
20 min of 5 pull-ups, 10 push-ups, 15 squats<br />
I did 12 complete rounds & 5 extra pull-ups<br />
Target was 15 rounds -- that I'll get to next time with some extra speed/intensity in my workouts ..<br />
<br />
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!Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-62772151395128470442011-11-26T13:05:00.001+01:002011-11-26T13:09:57.738+01:00Quick and Clean - Friday<br />
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<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">Friday November 25 @ SATS St Eriksplan</span><br />
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<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">* Clean: Focus on technique and getting a new maximum lift</span><br />
<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"></span><br />
<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1 </span><br />
<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">67,5kgx1</span></div>
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<span class="Apple-style-span" style="font-family: Helvetica;">Pushed for 70 kg, which is my best -- but did not have patience to wait it out this time :) </span></div>
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<span class="Apple-style-span" style="font-family: Helvetica;">The other weights went great, and it is again about pushing through..</span></div>
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<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">* On time- start with bar on the floor (and do a clean )</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">30 Frontsquat 50kg</span></div>Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-18896593855966973342011-10-31T21:29:00.002+01:002011-10-31T21:29:33.792+01:00NEW Clean PB 67,5kg (23/10)!<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">Sunday October 23 @ SATS odenplan</span><br />
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<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">Clean: Focus on technique and getting a new maximum lift</span><br />
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<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1 </span><br />
<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">67,5kgx1 - New Personal best! YES</span><br />
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<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">(tried, and almost got it: 70kgx1)</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"> </span><br /><span class="Apple-style-span" style="font-family: Helvetica; font-size: x-small;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">On time- start with bar on the floor (and do a clean )</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;">30 Frontsquat 50kg</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: 13px;"><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: x-small;">each minute 4 knees to elbows</span><br />
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<span class="Apple-style-span" style="font-family: Helvetica; font-size: x-small;">Did these quite fast and happy with my tempo approx 3-4 min<br /></span>Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-2777557528960243572011-10-23T21:44:00.003+02:002011-10-23T21:45:07.867+02:00New DeadLift Best!Thursday - October 20 @ Crossfit Nordic<br />
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Agility and barbell exercises<br />
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Deadlift - ramp up in weights ande series -- up to 1 rep @ 155 kg! My new personal best. As the lift came out great we tried for 160 kg, although close it did not go all the way this day (not far away)!<br />
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'Jackie'<br />
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<div style="color: #555555; font-family: verdana, arial, sans-serif; line-height: 14px;">
1000 meter row<br />
45 pound Thruster, 50 reps<br />
<i>30 pull-ups</i> - knicked 15 pull-ups! </div>
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The goal was to go for 10 min -- the rows went great, took some time on the Thruster, and in the end did 15/16 pullups--amnd had to stop as time ran out... IƤll get Jackie next time in 10! </div>
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Overall very happy with this days exercise, as I've been waiting to get new PR in deadlifts & Jackie I'll get no problem! </div>Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-21840587762805860672011-10-18T21:57:00.002+02:002011-10-18T21:57:38.890+02:00New PB Clean and some other eggs in the basket<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">Two sets to finish the week in good standing -- a bit rushed for time but happy overall with my performance and attack during the weeks workouts!</span></span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><b>Saturday 15 October @ SATS Odenplan</b></span></span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">A.Clean 40kgx3 45kgx3 50kgx3 55kgx3 60kgx3 65kgx1 </span><br />
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<i><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">Main focus was to get the cleans in order - </span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">Followed with trials 70kgx1, but did several <u>65 kg cleans (new Personal Best)</u>, but never got the 70 kg done. Al due to technique and basically sitting down quicker -- no problem to push the bar up at all</span></i><br />
<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">B.Frontsquat 70kgx5x1 </span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><i>Had to rush the workout as I took time to go over the cleans -- was not able to complete all the sets of Front Squats and following met con -- but will catch up later in the week.</i></span><br /><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><br /></span></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><b>Sunday 16t October @ SATS Fridhemsplan</b></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">A.OHS 40kgx3 45kgx3 50kgx3 (55kgx3 60kgx3)</span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"> </span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /><i>Got going on the OHS which has been a bit tricky for me to break new ground. I did the ones up to 50kg which felt nice and in good control, but did not muster the 55 etc this time.</i></span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">B.40 pushpressar 40kg on time tid, each minutet 5 knees to elbows</span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /><i>Had more action goin' on the presses and KTE .. broke them into 10 and then 5's</i><br /></span><br />
<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">C. Do in totalt 40 dips and 20 pull-ups in any combination/set as you want</span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;"><i>All Dips up to 30 (breaking 10's & 5's), and then switch to 10 / 10 pull-ups to complete 40/20.</i></span></span>Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-90341516054606865652011-10-13T21:35:00.005+02:002011-10-13T21:36:30.578+02:00Tuesday Deadlifts & more @ Tule<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">Headed to SATS Tule (great gym that had got even better -- I had not visited that one in about a year!) on Tuesday 11/10 evening to do the following workout</span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">Warm Up and agility</span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">A1.Deadlift 120kgx3 130kgx3 135kgx3 145kgx3</span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">rest 2min before A2</span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">A2. Benchpress 60kgx5 65kgx5 70kgx5 75kgx5</span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><br /></span><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;">B. On Time: 40 deadlift 100kg at the start of each minute do 5 burpees 5 burps</span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">A) Comment: Deadlift and Benchpress went great - had to work for 145 kg w. super quick break bw each lift. </span></span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 12px;">B) Comment: Felt the previous dedlifts and did not go for 20 at start), but rather quick 4x5's, and finished the last 20 with 2x10 -- burpees sin between as time went by.</span></span>Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-88047981489968775052011-10-06T22:23:00.000+02:002011-10-06T22:23:09.522+02:00FRANtastic and some nice weighted pull-ups!<i>I've been continuously to the gym for the past two weeks, although a cold knocked me out for a week mid September-- a bit lazy on the blog and still got some good entries to put up from the past weeks-- but here's a fresh one from today's workout! </i><div>
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Crossfit Nordic Today at around noon today</div>
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Warm-up and agility & pull-ups (working on knees kickoff and kipping) </div>
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OHS mixed weights up to 55 kg (in 3 reps - 30, 40, 50 kg) - tried for 60 but didn't go for it today (but shouldn't be a problem for coming sets). </div>
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in between </div>
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Weighted Pullups - Varius lifts/reps/kilos -- Achieved a New PR with 1 rep 32,5 kg - new maximum. Fun exercise! </div>
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Ended with Fran (for the first time):</div>
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21-15-9 (45 total) reps of Thursters (42kg) mixed with Pullups</div>
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I broke down the lifts the following way</div>
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21(8,7,6)</div>
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15 (6,5,4)</div>
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9 (5,4) </div>
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Time: approx 12 min -- according to trainer I'd have capacity to for for 7-8min --which means I've to get into it with more intensity! I was still pulling back a'bit in comfort, going for more of weightlifting rather than full on blast. But it felt good though today to get it done! To be revisited soon! </div>
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Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-57216305213033674582011-09-15T11:24:00.002+02:002011-09-15T11:25:53.374+02:00Clean / Deadlift weekend combo<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Gym workout @ Sats St:Eriksbron - Sunday 4 September</span><span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br /></span><span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br /></span><span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Started out with agility and warm-up</span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;"><br /><b>Clean</b><br /><br />15x20kg </span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;">3x30kg </span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;">3x40kg </span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;">3x50kg </span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;">3x55kg </span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;">2(3)x60kg</span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;">Here's two clips of me doing Clean:</span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;">1st reps of 55 kg</span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;"><br /></span></span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/mxkIWXt7AQo?feature=player_embedded' frameborder='0'></iframe></div>
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;">This clip is for 3x60kg - The two first reps is no problem, but I stalled on the 3rd, something that has happened for a while (3rd for 60th) -- although all I need is to sit-down in position as the pull is high.. </span></span><br />
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<span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px;"><b>Lounge</b> <b>Walk</b></span><span class="Apple-style-span" style="color: #444444; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #454545; font-family: Arial, Helvetica, sans-serif; font-size: 12px; line-height: normal;"><br /></span></span><br />
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<br />Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-86170330774563245422011-09-11T21:59:00.001+02:002011-09-11T22:06:42.545+02:00Clean(ed out) -last week!Gym workout @ Crossfit Nordic - Thursday 1 September<br />
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Started out with agility and thorough recaps of some exercises.<br />
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Bar and then Clean workout and technique with various reps and weights,<br />
practicing close to the wall to provide right stance for action and right movements.<br />
Lifts up up to 60 kg (again). I'm focusing on the movements: hip movements, push, and then getting down and swing/push the arms front faster.<br />
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Supposed to finshed with a propsed exercise consisting of: 50 back lunges (with 40 kilo bar held straight up), at the start if each minute 10 boxjumps -- I was not at all in to this exercise today (and ready to give up) and we then changed to <br />
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40 Cleans<br />
at the start of each minute 10 box jumps<br />
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Much better performance, but still took a bit of retuning to get back into the groove at the last exercise!<br />
Lot's to learn today-- some days come tougher than others! Getting it done..Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-31476583449367026792011-09-01T10:32:00.002+02:002011-09-01T10:33:22.008+02:00Rope Climbing and lots of BurpeesTuesday 30 August @ Crossfit Nordic<br />
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Workout and agility<br />
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Burpee quick technique<br />
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50 Burpees (10 burpees a minute as quick as possible x 5) - My time was 22 & 23 sec on each of the 5 rounds. Really worked up a sweat and good warm-up :-)<br />
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3x<br />
Rope Climbing (with arms, no help from the feet) from ground (sitting) to the roof -- really fun exercise!<br />
10 Ring Dips<br />
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Intensity:<br />
Reps of 10, 8, 6, 4, 3, 2 - at the start of each minute 4 Burpees with bar jump<br />
Power Snatch (30kg)<br />
KTE -Knees to Elbows<br />
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Power Snatch and KTE was great, I was a bit slow on some of the burpees that I can adjust as we go on<br />
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Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0tag:blogger.com,1999:blog-4299497191175251315.post-12516980872828901152011-08-31T20:05:00.001+02:002011-08-31T20:06:20.377+02:00"Weekend" Deadlift & Clean w. new ClipsMonday 29 August<br />
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Actually started this weeks workout with the weekend set @ Sats St: Eriksbron<br />
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Warmup & agility<br />
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3 set of 3x40 kg Clean - key to work on technique -- stance, knees, arms, and elbows.<br />
Did all rigt on these sets<br />
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Here's a sample:<br />
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Three sets of Deadlift 120kgx3 125kgx3 135kgx3<br />
These went great and the purpose is to maintain and build on the lifts to get ready to gain a new personal best.<br />
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Here's the clips for 125kg & 135kg:<br />
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<div style="text-align: center;">3x125kg</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/a1-a2Va34TY?feature=player_embedded' frameborder='0'></iframe></div><div style="text-align: center;">3x135 kg</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/HCiCR8WY0-E?feature=player_embedded' frameborder='0'></iframe></div><br />
Finished with 50 Thrusters @ 40 kg, at the start of each minute do 3 pull-ups.<br />
It took me approx 12 min as I had some delays bw set, but in the end worked out great. I still can push me much further on the Met-Cons<br />
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Sven Isakssonhttp://www.blogger.com/profile/02709906137335799416noreply@blogger.com0