SVENLY CROSSFIT

Gym work with Clean and HSPU

2012-01-16T21:25:00.004+01:00

Thursday 12 January @ CrossFit Nordic

Warm-up and agility

Burpees (w/u the pushups) - as fast as possible

Various Clean - and bar exercises for technique up to 60 kg in sets of 3

- We really focused on getting technique, from quickly sitting down to having the feet in exact position doing these lifts over and over...

HSPU - Hand stand pushups

3 sets of 5, 6 (aiming for 7) , 5 (aiming for 7) reps in between clean

Overall happy with my performance - my personal best is 8, an I am not so far away right now.

* 3 sets of 9-7-5 reps of

Pull-ups

Clean (50kg)

Burpees

*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!!!

Sunday Comeback at SATS

2012-01-08T23:25:00.000+01:00

Today's exercise was at Sats St. Eriksbron

Started with agility and warmup - 21 Kettle bellswings (24kg), 3x 10 Pushups, Situps, Squats & Lounge Stretch & 10 Front Squats.

Focus was to get back working on the Clean and get quicker movements -

Clean
40kgx3, 45kgx3, 50kgx3, 55kgx2 2x2x60kg 1x65kg (ok -not the best lift today)

Front Squat
30 Front squat 50 kg -start with bar on the ground. I did 3x10 in fast tempo.

Knees To Elbows 2x10

Bench Press
5x60kg
5x65kg
5x70kg
5x75kg

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!

20 pull-ups and some gems!

2011-12-20T22:52:00.000+01:00

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

2011-12-15T21:22:00.001+01:00

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!

Quick and Clean - Friday

2011-11-26T13:05:00.001+01:00

Friday November 25 @ SATS St Eriksplan

* Clean: Focus on technique and getting a new maximum lift

40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1
67,5kgx1

Pushed for 70 kg, which is my best -- but did not have patience to wait it out this time :)

The other weights went great, and it is again about pushing through..

* On time- start with bar on the floor (and do a clean )30 Frontsquat 50kg

NEW Clean PB 67,5kg (23/10)!

2011-10-31T21:29:00.002+01:00

Sunday October 23 @ SATS odenplan

Clean: Focus on technique and getting a new maximum lift

40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1
67,5kgx1 - New Personal best! YES

(tried, and almost got it: 70kgx1)

On time- start with bar on the floor (and do a clean )30 Frontsquat 50kg
each minute 4 knees to elbows

Did these quite fast and happy with my tempo approx 3-4 min

New DeadLift Best!

2011-10-23T21:44:00.003+02:00

Thursday - October 20 @ Crossfit Nordic

Agility and barbell exercises

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)!

'Jackie'

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups - knicked 15 pull-ups!

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... Iäll get Jackie next time in 10!

Overall very happy with this days exercise, as I've been waiting to get new PR in deadlifts & Jackie I'll get no problem!

New PB Clean and some other eggs in the basket

2011-10-18T21:57:00.002+02:00

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!

Saturday 15 October @ SATS Odenplan

A.Clean 40kgx3 45kgx3 50kgx3 55kgx3 60kgx3 65kgx1

Main focus was to get the cleans in order - Followed with trials 70kgx1, but did several 65 kg cleans (new Personal Best), 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

B.Frontsquat 70kgx5x1

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.

Sunday 16t October @ SATS Fridhemsplan

A.OHS 40kgx3 45kgx3 50kgx3 (55kgx3 60kgx3)

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.

B.40 pushpressar 40kg on time tid, each minutet 5 knees to elbows

Had more action goin' on the presses and KTE .. broke them into 10 and then 5's

C. Do in totalt 40 dips and 20 pull-ups in any combination/set as you want

All Dips up to 30 (breaking 10's & 5's), and then switch to 10 / 10 pull-ups to complete 40/20.

Tuesday Deadlifts & more @ Tule

2011-10-13T21:35:00.005+02:00

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

Warm Up and agility

A1.Deadlift 120kgx3 130kgx3 135kgx3 145kgx3

rest 2min before A2

A2. Benchpress 60kgx5 65kgx5 70kgx5 75kgx5

B. On Time: 40 deadlift 100kg at the start of each minute do 5 burpees 5 burps

A) Comment: Deadlift and Benchpress went great - had to work for 145 kg w. super quick break bw each lift.

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.

FRANtastic and some nice weighted pull-ups!

2011-10-06T22:23:00.000+02:00

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!

Crossfit Nordic Today at around noon today

Warm-up and agility & pull-ups (working on knees kickoff and kipping)

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).

in between

Weighted Pullups - Varius lifts/reps/kilos -- Achieved a New PR with 1 rep 32,5 kg - new maximum. Fun exercise!

Ended with Fran (for the first time):

21-15-9 (45 total) reps of Thursters (42kg) mixed with Pullups

I broke down the lifts the following way

21(8,7,6)

15 (6,5,4)

9 (5,4)

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!

Clean / Deadlift weekend combo

2011-09-15T11:24:00.002+02:00

Gym workout @ Sats St:Eriksbron - Sunday 4 September

Started out with agility and warm-up

Clean

15x20kg
3x30kg
3x40kg
3x50kg
3x55kg
2(3)x60kg

Here's two clips of me doing Clean:
1st reps of 55 kg

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..

Deadlifts
3x120kg
3x130kg
3x140kg

Lounge Walk

40 lounge step - 30kg (bar lifted with raised/straight arms)
At the start of each minute 4 burps with jumps over the bar

Clean(ed out) -last week!

2011-09-11T21:59:00.001+02:00

Gym workout @ Crossfit Nordic - Thursday 1 September

Started out with agility and thorough recaps of some exercises.

Bar and then Clean workout and technique with various reps and weights,
practicing close to the wall to provide right stance for action and right movements.
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.

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

40 Cleans
at the start of each minute 10 box jumps

Much better performance, but still took a bit of retuning to get back into the groove at the last exercise!
Lot's to learn today-- some days come tougher than others! Getting it done..

Rope Climbing and lots of Burpees

2011-09-01T10:32:00.002+02:00

Tuesday 30 August @ Crossfit Nordic

Workout and agility

Burpee quick technique

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 :-)

3x
Rope Climbing (with arms, no help from the feet) from ground (sitting) to the roof -- really fun exercise!
10 Ring Dips

Intensity:
Reps of 10, 8, 6, 4, 3, 2 - at the start of each minute 4 Burpees with bar jump
Power Snatch (30kg)
KTE -Knees to Elbows

Power Snatch and KTE was great, I was a bit slow on some of the burpees that I can adjust as we go on

"Weekend" Deadlift & Clean w. new Clips

2011-08-31T20:05:00.001+02:00

Monday 29 August

Actually started this weeks workout with the weekend set @ Sats St: Eriksbron

Warmup & agility

3 set of 3x40 kg Clean - key to work on technique -- stance, knees, arms, and elbows.
Did all rigt on these sets

Here's a sample:

Three sets of Deadlift 120kgx3 125kgx3 135kgx3
These went great and the purpose is to maintain and build on the lifts to get ready to gain a new personal best.

Here's the clips for 125kg & 135kg:

3x125kg

3x135 kg

Finished with 50 Thrusters @ 40 kg, at the start of each minute do 3 pull-ups.
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

Kickbox Friday

2011-08-30T10:02:00.000+02:00

Friday 26 August

To continue Kickboxing I tried out for the second time.

Focus was the different punches (jab, hook, uppercut) and in combinations -- still early on and for me getting to learn the moves.

Stretching and stomach exercises (situps) were part of the beginning and end of the session.

It's a great workout and works well in combination with the cross fit exercises (with the heavy lifts), as I get cardio and flow -- sweating like crazy :-)

Ongoing Olympic Lifts- Clean and the knees!

2011-08-29T12:28:00.000+02:00

Crossfit Nordic Thursday, 25 August
It feels good to get the regularity of the weekly training again. I clearly notice the progress and the benefit of being more focused and productive at each workout. There's always improvements to do and I am getting there. We're still drilling olympic lifts intensly, developing a good technique and conquer some "fears". The actual strengt is developing nicely, and the cardio and comfort zone is being pushed as the weeks go by. So the hunt for new personal bests is on!

Warmup and agility

Bar warm-up and lift technique

Clean lift and practice in various sets and reps/kg. 40, 45, 50, 55, 60 kg - 3 reps etc.
--> Highlight 60 kg clean, 2 lifts.

Focus were to make sure the knees are straight in the push, arms straight in the get go & to make the lift higher, and to push the elbows/arms back to get to squat position faster.

MetCon:

25 Pullups on time
4 Burpees - w. bar jump at the start of each minute

Finshed with:
Stomach - GHD Bends -- focus on getting strict knees on the bend.
3x10

Snatch & MetCon

2011-08-28T21:17:00.000+02:00

Tuesday (23 August) @ Crossfit Nordic

I was well prepared and ready for Tuesday's set.

Warmup

Then onto olymic and bar lifts drilling and lifting!

Snatch in various reps (1,2,3s etc) and kilos up to 50 kg (the trial for new PB)
--> Highligth 45 kg (Previous Personal Best) -- I tried for 50 bud did not make it. Although my technique and the lift said I sould! I will show progress here soon

Met Con :
Thrusters 30 reps at 40 kg - at the start of each minute 3 KTE (Knees to Elbows)
Lounge Walk with 20 kg over my head -- at the start of each minute 3 Burpees

The Thrusters went ok, and KTE was fairly easy, it was the Lounge walk that took me by some surprise as I made them feel heavier than they were. The firs laps were quite slow, but I finshed strong. Good lesson learned -- and in the end I had to make a lot of burpees :-)

Kickboxing & Deadlifts

2011-08-23T09:19:00.000+02:00

Sunday (August 21)

I tried out Kickboxing @ www.kickboxing.se It was the first time for me and a really new experience that I quite liked. As it was a try-out beginners set, there was warmups and various punch and kick exercises. I "sparred"/exercised with quite an experienced "fighter" so it was cool to see what could be learned. I am a complete beginner, but will continue to train regularly to learn.

As the set was over and I was quite exhausted, I headed to SATS St: Eriksbron to complete my deadlifts. The lifts went great, and felt really strong and effective.

Deadlifts:
3x 120 kg
3x 125 kg
3x 130 kg

Front Squats and more

2011-08-22T22:50:00.000+02:00

Thursday's set (August 18) @ CrossFit Nordic

Warm up and agility

KTE kipping - 10

Front Squat - various reps (weights and sets) 40, 60, 70 kg
main set with good performance - 3x3 80 kg

In between Muscle Up technique practice

Met-con strength set: A bit mixed performance as I got penalty (added lifts) on the back squat and did not complete the 3rd round as I was going to go for over 20 reps!

3 (initially 5) rounds of :

5 HSPU -- various performance, did not do 5 straight this time, so I had to stand 10 sec per hspu on some reps

10 Back Squat -- 1 set 10, 2nd >15, 3rd 10
15 Kettle Bell Swings 24 kg- 1 set 15, 2nd 25, 3 n/a

Bars to the wall!

2011-08-18T09:40:00.002+02:00

Tuesday 16 August @ Crossfit Nordic

Warm-up and agility

Bar warm up - lifts and technique

Snatch - in various reps and sets, 3x 2x
Highlight 50 kg -- technique was very good, until I just stopped at 55 kg -- no real reason and something I'll work to get rid of!

In between approx:
10 Kipping KTE
10 & 8 Kipping Pullups

OHS - been a while since I did straight OHS so good to be back coin' these lifts
3x 45 kg
3x 50 kg
2/3x 55 kg - a bit to high squat on the first of the tree- otherwise good lifts

At the end Met-con run (reprise from last week, that I stopped but now fulfilled) : 5 sets of the following reps for intensity:

5, 4, 3, 2, 1 - Clean 50 kg (I redid on the sets of 4 -- to gain momentum in the lifts)

10, 8, 6, 4, 2 - Burpees

Time approx- 5.30 min

Sunday punishment!

2011-08-15T11:01:00.000+02:00

This weeks homework was -- 100 Burpees on time and at the start of each minute do 3 deadlifts a 100 kg.

I headed to SATS Odenplan Sunday evening to do the deed -- started out nice and finished strong. The deadlifts were fine, but the burpee tempo took a hit in the middle.

Time 10 min 55 sec. A time to beat in the coming weeks. Although major sweating and lack of comfort made for a nice finish of a great week

Olympic Lifts a' bit on track

2011-08-14T22:34:00.000+02:00

Thursday's workout (11 August) @ CrossFit Nordic

Start with warm up and agility

A quick 5 pull-ups and 10 KTE

Then on to doin' various Clean and Clean & Jerks

The overall highlight is that the technique and lifts are going great and the weights are increasing -- I don't have the mental stop as before, but rather just wearing out as weights and lifts are getting more and more.

Lifts in various combinations, reps and kilos -- 2 & 3 of 40, 45, 50 up to 60 and 65 kg

New Personal Bests:

Clean: 65 kg

Clean & Jerk: 2x60 kg

We were gonna finish with this decent 5 sets of the following reps for met-con intensity:

5, 4, 3,2, 1 - Clean 50 kg

10, 8, 6, 4, 2 - Burpees

I stumbled a bit on the 5 clean / 10 burpees and in the end probably did over 10 cleans, but did not go for the full sets as I was worn out and a bit tired (and I recon happy with my new personal best above, rather then met-con uncomfortability! . Will re-load and attack next time!

Snatch & Jumps

2011-08-13T09:09:00.001+02:00

Tuesday (9 August) @ CrossFit Nordic

Warm up and Agility

Constant work on bar for olympic lift technique

Various Snatch lifts leading up to new personal best @ 45 kg.
--Been a while since I did snatch, so I'm happy with my stance and attack - -now it's about adding the weight to the lift.

3 x
15 Deadlifts 70 kg
21 Box Jumps

As quick as possible-- deadlifts in high speed; the jumps are getting much better, still to get faster flow.

All in all a great workout!

Onwards with My new Shoes!

2011-08-10T22:59:00.001+02:00

I did my weekend set this Sunday @ SATS St. Eriksbron

Warm Up and Agility

3 sets
3 reps Deadlift @ 125 kg
10 KTE Kipping (great set -- flying)

2 K Row - 8 min 20 seconds

Goal is to complete 2k at 7:30 min - There is a "punishment" of 1 Burpee for each second over that time. i.e in this case I got to do an extra 50 Burpees due to using 50 extra seconds rowing.

50 Burpees - 4 min

Got new shows - Brand: Inov-8, model F-Lite 220 -- Great Product

Clean & Jerks

2011-08-10T22:45:00.000+02:00

Thursday set @ Crossfit Nordic - 4 August

Warmup & Agility

Working on lifts focusing on Clean leading up to Clean & Jerk

Clean & Jerk in various weights and reps, focus on getting the movement and style right.
--> Highlight new personal best at 50 kg

In between C&J Kipping KTE in reps of 10
I did the first set perfect, the missed on some in the kipping. Going forward to Sunday (7/8) I can to them with perfect flow.

Ended the set with 10 rounds of walking (approx 10x 15 meter) holding 40 kg bar over my head with straight arms.
KTE kipping 10

Cleans (new personal best) & More - 2/8

2011-08-10T22:27:00.001+02:00

Here's the write-up and recap from Tuesday set @ Crossfit Nordic - 2 August.

I'm getting into the habit to do two major work out session Tuesday, Tursday and a quick set on the weekend.

Still major focus on technique and getting "perfect" lifts in combination with cardio. Overall I'm achieving a great balance between training, food and sleep (sleep being the factor that needs to matches, as the little 6 1/2 monther keeps waking up at odd hours :-)

Warm-up and agility

Clean - lift and technique - various kg and reps
--> Highlight New Personal best at 55 kg. No problem at all -- tried for 60 but did not complete into squat position.

I'm getting good lifts and can improve immensely in weight when I get the movement and hesitation in check for the squat movement after the pull.

3x
5 Clean & Thruster
10 Jump Lounge

--worked great for getting the legs goin'!

Thursday Motivation

2011-08-02T12:43:00.001+02:00

Thursday July 28 - Early afternoon set at CrossFit Nordic after getting back from Budapest, Hungary. Sort of a come back set from last week.

Warm up and agility w. kettle bells

20 Burpees as quick as possible -- key to get them under 1 min

Focus on clean in various weights (20, 40, 50 kg), getting specific on technique.
Highlight 50kg x 2.

Intense cardio --Initially the run was: 10 pull-ups, 12 thrusters, 14 kb swings 32 kg, 18 situps, 20 jump squats .. Finshed the pull-ups and thrusters, but broke on the kb swings for some reason..

Warm as hell in the gym so I was sweating like a pig, but took a bit of break and ended with
3x5 reps of pullups, KB swings (32kg), Thrusters in good tempo.

Ongoing is to really getting the right amount of sleep and make sure to eat fully (i.e right amount of meat/fish) and Veggies.

Some Row and Burpee penalty!

2011-07-23T22:49:00.000+02:00

Headed to SATS St. Eriksbron for a short, but effective set.

Agility according to the new routine -- that really is pushing me, and gives effect.

Deadlift
3x3 120 kg -- more or less work set to get in to the flow -- no problem and felt great.

Row
2 km on time - target was 7:30 min or I would be "punished" with 1 burpee per second..i.e 55 bur bees to de done

Finished at 8:25 min (felt great and I will challenge this time as I had better cardio capacity than i thought)

55 burbees -- not at the greatest speed, but I did them in great stride!

Kippin' & pressing away + Final warm up mobility!

2011-07-21T00:17:00.004+02:00

Here's my Tuesday workout set @ CrossFit Nordic

I started with the mandatory and daily mobility/agilty set!

Described in detail:

10 OHS

2 min ankle stretch, per ankle (use 24kg kettle bell).

10 lounge-steps per leg with his hands together above your head with straight arms.

2 min per page Super Stretch:
Stand in the push-upsposition. Step forward with right leg, right next to the outside of your right hand, toes pointing straight ahead. Sink down with hip and knee, keep the tension all the time on left seat-side. Squeeze out the right knee more and more to access the deep-seat muscles. Increase gradually the pressure/movement for 2min. The opposite hip should be pushed forward by tighten the seat on that side.

10 explosive pushups

2 min groin stretch:
Kneel on floor with elbows to the floor. Spread your legs as much as you can and arch. Sink into a few inches at a time when the seat against his heelswithout lifting your upper body. Arch and move with the elbows down any movement.

10 "vrängningar" agility with bar

10 OHS

Felt great after this run and much more mobile--and ready for liftin', we went in to various reps for technique and strength:

* Shoulder Presses up to 50 kg, in various combinations of 3 reps.

* Push Presses: reps in 3's - up to 1 rep. 60 kg.
Tried for 65 kg. Happy with lifts and technique

In-between the presses KTE kipping, that finally flowed great. I've done them before, but sometimes got back into swinging/flying, this time the kipping came out natrually!

Lastly, but not least a great short cardio/strength booster:
9-6-3 reps of
Thruster &
Kipping KTE (knees to elbows)

Ready to play ball!

2011-07-14T23:46:00.001+02:00

Thursday and 2nd "real" set this week at CrossFit Nordic.

Felt anxious to get goin' as Tuesday made the comeback starting to feel good (body & mind and add energy)!

Started out with a run-through of my daily mobility and agility moves -- these exercises will be the foundation of reaching future progress. btw Daily is the key word here.

Warm-up showing my agility is steady getting better.

Front Squat lifts and technique - making sure the arms are at the right place.

Clean - various 40 kg & 50 kg (3 reps) -- technique and getting the flow (& perfection) back for technique and movements (stance, jump, pull). A bit rough at first, but at the end I felt like I was ready to attack these lifts again with confidence.

In between - 3 set (10, 8, 8 reps) of Ring dips and Pushups -- went for them w/o problem

All in all ..taking another step to get back into super-form that is the objective this time!

Pull-up PB & Mobility moves

2011-07-12T22:56:00.000+02:00

Tuesday and and time to gear-up for a new week with another come-back set at Crossfit Nordic.

Kicked off with serious agility training - going through a new routine I will practice daily at home to get excellent mobility. I'll make sure to get the help of my wife for these as they stretch me to the hilt done correctly :-)

New Personal Best - 17 Pull-ups -- great to finally get progress!

Front Squat sets - key to get back to high kg reps - For today, stepped in at 5 reps of 70kg with some trial and error (aim was 3 at 80kg), and will get there soon as my PB two months ago was about 90!

10-9-8-7-6-5-4-3-2 Kettle Bell Swings @ 32 kg. Time approx. 7 min.
Was more mental than anything. Happy with my strength put-through and can for sure swing faster, or rather go faster in between sets :-)

BF: Kvarg w. berries
Lunch: Pork Dumplings w. salad and some rice
Dinner: Salmon & Broccoli

Counting Overhead Basics

2011-07-07T23:45:00.001+02:00

Back to the gym in Stockholm after two months in Spain (May- June)

Time to regain focus and build strength after schetchy training that I'm paying The price for now! I guess My prime was last fall so I'm starting The neccessary work now.

Started with warmup and agility which need some work, although The kettlebell swings were in good shape.

Focus on overheadsquat with correct arm technique and stance- 30 reps @ 20kg. A bit of surprise as I have to regain the poisture, before adding on the weights again. Aim was 50 reps, and I made 30, funny how some numbers can get to You.

Then some front squats which are allright, again ramp up with kilos to come.

Was gonna finish with a Quick 12-8-4 40 kg Thrusters, Front Squats & Pullups -- but got stuck on The 12 Thrusters over-and-over, A bit of Mental Manjana that I'll have to get rid off Right away!

Still sweating lika a pig, and nice start, but got to get over being so damn comfortable!

BF: Kvarg & 1 egg
Lunch: Yakuniki beef
Dinner: Chicken breast, Tomato & Mozarella salad

Ok on the OHS - Gone by April!

2011-05-10T21:28:00.000+02:00

I am now on six months paternity leave -- so in theory I should have more time to keep the workouts and blogging in order. But here's the 24th of April workout @ Crossfit Nordic. May will be updated with more resolut for sure as thing fall into place!

Overall Warmup

Highlight were maintiaing OHS over head squat @ 60 kg!
Various lifs Overhead Squats mixed with pullups (another key exercise I'll push for new bests)

Outside training - 3 rounds of running up a steep hill mixed with 20 Kettlebellswings 24kg. Did the trick to get the cardio pumpin'.

Great preparation mix of lifts and cardio. Overall I am maintinaing my levels of strenght, but have to regain cardio & that pushing these levels is my mission for May & June.

5 tons deadlift and punished by Pushups

2011-04-25T20:09:00.002+02:00

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

2011-04-24T13:38:00.002+02:00

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

2011-04-18T07:21:00.000+02:00

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

2011-04-17T12:02:00.000+02:00

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

2011-04-03T23:09:00.001+02:00

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!

New Front Squat PR 95kg!

2011-03-23T23:35:00.000+01:00

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!

17th w. Front Squats & Cleans

2011-03-22T22:29:00.001+01:00

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..

And there it was!!

2011-03-06T23:40:00.000+01:00

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!!

Sunday quick-mix!

2011-02-27T23:16:00.000+01:00

Hey! I have two great and challenging workouts @ CrossFit Nordic to write up -- (Sunday 20 Feb & Saturday 26 Feb). Here's what I did today though-

I headed to Sats Odenplan Sunday evening to do a workout on my own to get up to speed and cove the essentials for the week in parallel to yesterdays main workout. It was the first time in years I went to thus gym, what made it great today was the generous opening hours

Warm UP with agility

5x5 sets of

70 kg Front Squats
75 kg Bench Press

The first 1-3 sets were no problem, had to work a bit more on the 4&5 though.

Quick circle training in high speed
5 Pullups
10 Kettlebell swings 32kg
15 Squats

I really enjoyed this one and performed well. All in all key to get a way and get some good reps in to the system!!!

Quick fix Sat.

2011-02-20T22:55:00.000+01:00

In for a quick set on Saturday, basically a cover up for the week and in preparation for Sunday's main set.

Worked on agility and warm-up routine thoroughly.

Deadlifts 100 kg in various in combinations of 10's
3x10 with some 5's mixed with HSPU 3x5.

Short set, but gave some energy. Originally 21-15-9 but did not sweat it out!

3x Week Recap + L-pullup vid

2011-02-13T21:25:00.003+01:00

It's been a been a great week with three workouts and good food & sleep.

Wednesday (9 Feb)
Quick but effective workout @ Sats St. Eriksbron. I did a reprise of the following:

Warmup with Agility and some kettlebell swings

5 OHS 40kg (bar on chest )

5 Frontsquats 40kg thrust bar on straight arms and do

5 backsquats 40kg Finnish with

5 KTE

- Modified a bit as I did the OHS/FQ/BS 5x5 and then finished with 15+10 KTE.

Friday (11 Feb)
Felt the urge for some deadlifts and managed to hit Sats @ St. Eriksbron for yet another reprise:

Warmup with agility
5x3 125 Kg Deadlifts
5x5 HSPU (w. one set 4+1 and the last on 3+2)

Saturday (12 Feb)

Main set scheduled for the week @ CrossFit Nordic w. trainer Crossfit Dave.

Warmup routine with strict practice of squats (key to get the moves 100% correct)

Shoulder presses at various weights 5x 40, 45, 50, 55 kg

Mixed with various Pullups practices - with L-shapes to get control over legs and coordination (see clip for example)

Pushpress reps at 55 (2x) and 60 kg (1x) - trial for 65 which I didn't make this time. Working on getting the attack right to get the weights and movement within my full focus.

Run-through of circle with focus on intensity:
15-12-9 reps in a row
- Pushpress (dumb-bells)
- Jump- pullups
- Box Jumps

Sunday intensity

2011-02-07T21:28:00.000+01:00

Sunday @ CrossFit Nordic - set at 15:00. I ran a little late so we had to focus on making a shorter and effective workout.

Warmup with agility

OHS (mixed with 5 pullups/chins)
5 reps of 40, 45, 50,
3 reps of 55 kg and a trail of 60 kg which I manged, but ended abrubt.
I was happy overall with the overhead squats and will continue to get better.
Key for me is to get the grip and handling of the bar.

12-9-6 reps of (with 1 min rest in between each set)
Kettlebell Swings 32kg
Burpees
Deadlift 60 kg

Similar to Thursdays set we ended with a circle that were more condensed, and performed with my maximum effort. These shorter and intensive sets works great for me and brings out the best performance!

Thursday with Clean- Jerk & Thrusters

2011-02-06T22:32:00.003+01:00

Here's Thursday's set @ CrossFit Nordic.

Felt a little rough' and rushed a'bit following work and busy traffic-- and instead of heading home where I'm always needed- I was in for another (but well needed) boosting gym workout.
BUT it was not the time and place to complain. The CrossFit and workouts I'm doin' is the best thing I've ever done and together with the focus on food and sleep it makes the world go round for me.

Run through of warm up exercises including some quick burpees and kettlebell swings.

Working on Clean lifts and a bit of Clean & Jerk Technique
v/a weights -- I believe up to 50 kg with some pullups thrown in' in between

Finished with a cardio set of
3x
5 Clean & Thruster (40kg)
10 (high) Box Jumps
Time approx 5 min

These short intensive sets's works great for me as I go for action rather than stop and slow down the speed. Got quite a good workout from today's set.

Tuesday DL/HSPU

2011-02-02T21:12:00.002+01:00

Had the opportunity to head over to SATS St:Eriksbron at around 20:30 for a quick and well needed gym-set. A bit tricky to find optimal time for the workout with the new born, and the little daughter that needs some effort to get to sleep, but I was happy as I still managed to do an all-right set.

Worked on agility and warm-up and the new "morning" exercises

21-15-9

Deadlift 100 kg (in 10's)

mixed with HSPU (hand stand pushups) 3x10

Didn't go all the way with 21-15-9 HSPU, but scaled to 10, 10, 10; done in reps of 3.

Foodwise, things have been good. Keeping to Breakfast, Lunch & Dinner, focusing on Protein and Fat i.e cutting out carbs in the best possible way.

Friday OHS/Front & Backsquats

2011-01-30T22:41:00.005+01:00

Friday afternoon workout at Sats St:Eriksbron

I had a great set of exercises to do - also to use my new warmup routine and continue to work on agility in shoulders and groins.

The task was to do 5 rounds (on time)

5 OHS 40kg (bar on chest )

5 Frontsquats 40kg

thrust bar on straight arms and do

5 backsquats 40kg

Finnish with

5 obrutna KTE

I was actually most happy with my 5th round which had most boost, I struggled a bit with the intensity, mainly on the first & second sets of OHS that threw me off to my surprise, and didn't time accurately. Other pointers is to push the elbows forward for the front squats, and be more aggressive handling the bar pushing it to position. I'll revisit this one again soon as by the 5th I could go for more.

See clip from 5th round (KTE not show).

New Morning routine and swingin' 21-15-9!

2011-01-27T20:52:00.002+01:00

Had a full session 1h gym session at CrossFit Nordic mid day Tuesday.

Warm-up and Thorough brief of New Morning Routine - key to get agility for improvement in technique especially for olympic lifts. I will switch from the standard pushup, sit up, squat to do this new one rigorously.

Pullup and various lift practice

21-15-9

Ring Dips

Kettlebell Swings 32kg

Squats

Time: 9 min
The exercises had great flow -- the 32 kg Kettle Bell Swings were all in a row with full control.

Link to check out:

Crossfit Journal

Sunday Deadlifts & HSPU (w. Video)

2011-01-25T22:04:00.002+01:00

A bit of a recap from Sunday -as I've been playing with the video editing tools..

Went for a quick and effective gym set on Sunday before lunch @ SATS St: Eriksplan.

These workouts gives me great energy boosts and have very positive effects for the day. It's been a good week where I've managed to get back into form with frequent workouts on my own and scheduled sessions with my trainer.

Warm up w. agility

5x3 125 Kg Deadlifts
5x5 HSPU

I'm happy with my performance --did all lifts in a row, and the HSPU were not problem keeping them all intact this time.

I filmed 2 sets of each exercise for fun and to see technique and also to share (at the same time as learning imovie etc) --funny detail as I wear the same shirt and shorts as my previous clips of Front Squants & Benchpress.

Deadlift : clip from 2 of the 5 sets : 125 kg 3 reps each

HSPU : clip from 2 of the 5 sets : 5 reps

Clean Lift technique at PB-level (20/1)

2011-01-23T22:31:00.002+01:00

Thursday (20/1) set @ CrossFit Nordic

WU with agility- main focus on stretching to increase agility in preparation for olympic lifts. I will get a new morning workout routine next week that will give increased focus to become limber

Main set: Various Clean Lifts with highlight on getting technique, and all movements correct.
Personal best so far 65 kg- great technique and I did it in great stride.

We were gonna finish with a combination of 8-6-4-2 of Clean 50kg and Ring Dips; ALthough a fairly quick and well balanced exercise, in the end I opted for 8 Cleans, and will complete the sets another time.

Bench & Row

2011-01-19T23:09:00.001+01:00

Set out for a set @ Sats St: Eriksbron before lunch.

The goal was to do a short allround workout in preparation for Thursday's main set

Wu: Agility + 3x10 Pushups, Situps, + 15 KB swings 24 kg

Benchpress
3x5 75 kg

5x
1 min approx. 280 meter each set (did 4 sets of row)
In between 15 pullups (3 sets of PU)

Idea was to do 5x row+pullups and then finish The workout w. 1000 m row (time under 4 min). As I cut the set a bit, due to rusning to meet lunch & pickup at kintergarden-- I still have it as a challange to complete.

Lunch: "Fläskpannkaka"/ (Pork-Bacon pancakes?)
Dinner: amazing home made Chili (more info to come)

- Posted using BlogPress from my iPad

Deadlift/HSPU & some Burpees

2011-01-17T21:40:00.000+01:00

Just back in the fold after an amazing week! Our son Frank was born on Thursday night and we're beyond thrilled that everything went so well, and that he completes our family!

On the workout side -- After the two sets in a row on the 8 & 9th I started to feel quite good about my performance. For last week I increased my morning routine and did the odd 100 pushup / 100 sit up routine to enhance the training and get the desired energy boost. As I did not have a proper set last week, I was now back again at SATS today in between dipers, lack of sleep and various errands :-)

WU w. 3x 10 Pushups, Situps, Squats; 20 Swings Kettelbell 20kg, 10 OHS 20kg.

Tried various lifts just to get the body goin', and exited about this week if I managed to squeeze away some workouts.

5x
3 Deadlift 120 kg
5 HSPU -- First 5 no problem, then varios of 4+1, 3+2, 4+1, 3+1+1

50 Burpess on time : 4 min 15 sec -- Not Batman speed, but at least I did them in an all right flow :-)

Front Squat & Bench Press (on video!)

2011-01-09T23:39:00.003+01:00

Managed to zip away to the gym at 18:00 today too for a nice short set @ Sats St:Eriksbron. Got the heads up from my trainer David on what to focus on:

WU : Agility, 3x 10 Pushups, Situps, Squats

Front Squats
5x 5 reps
50, 60, 70 (3 sets)

Bench Press
5 x 5 reps
70 kg

I had some fun and filmed some of the lifts --here's the last (5/6) from the bench & and the 4th Front Squat 70kg (I'll check back to get the clip straight into the blog) I will do more of this as it's helpful to track technique and performance.

Enjoy!

Deadlifts and gym brush-up!

2011-01-08T22:19:00.000+01:00

Headed to Sats @ St. Eriksbron -- the first gym visit in 2 1/2 weeks! We're still awaiting the birth of our son any day, but as the days moves on things get back to normal routines! I've taken care of maintenance training at home, so it was nice to hit the weights again!

WU w. Agility, 3x 10 Pushups, Situps, Squats

Did various OHS, FS and some Olympic lifts as exercise

Various Deadlifts up to 120 kg

5x
5 Deadlifts 100 kg
3 HSPU
+ 3 extra HSPU to finsih

3x
10 KTE
10 (5 on the 3rd) Pullups

All in all a good start --as the deadlifts and various lifts felt really sweet.

Thursday Swings

2011-01-08T13:05:00.002+01:00

Thursday evening workout at home to get a bit' of energy boost -

Copy of the second part of the previous set:
10min, each min 10 kettlebell swings (24kg) & 10 squats
- Went fine and good effect

Finsihed with 100 pushups followed by 100 situps.

I now want a pull-up bar at home :-)

The 1 minute Burpee run

2011-01-03T23:10:00.001+01:00

As a bit of home work for physical activation, I did my set at home with the wife keeping time!

3 rounds
Max Burpees 1 min (20 at 52 sec, 47, 47 sec)
Rest 3 min in between

My fastest burpees yet -- although I stopped at 20 reps at each set (with the times above), I was happy with my performance and intensity rate. Great cardio keeper

Ten rounds - at the start of each min:
10 Kettlebell Swings (24kg)
10 Squats
--highly effective as this workouts gives great results.

I'm starting to dig working out regularly at home, and keeping my focus and happiness as I complete the sets. Good for the start of 2011, as my goal is keeping up the determination and discipline for my workouts.

Did some great foods - Dinner: vegetable soup and chicken
And prepped the Shami Lamb Kebabs for tomorrow lunch (at work).
Also bought a lot of meat for a 2 kg Chili (recipe courtesy of CrossFit Dave), some Duck breasts (G. Ramsay recipe) & Short Ribs (Laila recepie).. more on this later..

New Years Day Set @ Home

2010-12-31T18:58:00.000+01:00

Time to end this year on some good terms and I did a nice New Years workout at home.

50-40-30-20-10 reps of Pushups & Kettle bell swings (24kg)

It took approx. 27:52 min for this time, as I took some breaks for the kettle bells, although well worth the effort to complete the exercise. I've been on a bit of break ( 1 1/2 week) and I'll shoot for a time well below 20 min next time when get back into the game, as I'll set CrossFit at the highest priority for 2011 !!

Happy New Years

December sets shows lesson on comfort!

2010-12-26T21:32:00.000+01:00

Here's two recaps I've been holding up to write for a while-- the first one was the second gym set from two weeks ago -- and the the one set from last week. This week has been slow as we're expecting our son, and finishing up work and stuff around the apt.! Although we have had an amazing christmas, and It is now time to get back into maximizing Energy, Strength & Inspiration!

12 December - Sunday

W U with agility etc

I felt a bit sore in the shoulders from the Thursdays set (9 Dec.) due to the push press & snatch focus.

Loft of practice and various lifts doing, clean etc. I've become quite happy with my lift technique so far as I am constantly progressing. These things takes work, and as long as I have control and "know what I am doin' right or wrong" I'm happy!

Finished with 10-9-8-7-6-5-4-3-2-1 of a cirle:

Deadlift 105 kg
Bench Press 70 kg
Clean 40 kg

Comment:
Time: 28:49 min. I took this time to do reps 10-9-8-7-6 in total 40 of the 55 reps.
Dead lifts are no problem, bench press -fine and fun to do again, I did the first 10 reps no problem and then went down to lower reps, 3's etc for the other sets. I can do the explosive lifts with great technique, and pushed hard for the last sets.

Key to improvement --> I was a quite slow on the cleans, and that was due to "mental" state rather than strength. As I cut the exercise short in round 6 -- I flew through the reps :-) showing I need to redo this one and be serious!!! As I did the bulk I need to also do the easy last 15 ones!! A lesson for me again.

December 18 - Saturday

W U with agility and lot's of focus on stretching.

The workout focused on Cleans lifting technique and adding appropriate weight. Some good progress and the cleans looks good no. I have some problem with

We were gonna finish with 10 rounds of 5 pullups, 10 pushups, 15 squats. I wobbled out in after about 3 sets and were not really into it, I was then gonna go for some Kettlebell swings (32kg) & Burpees to save the workout, but again finished w/o completing. A bit of comfort issue as I was not into crossing into dedication and pain to progress this time. I wanted out :-) Again confirmation of the lesson, that I have to be focused on the task and not other things going' on around and in life. I have the strength and resources intact and will take this thought with me to build for growth for the coming year!

Snatched! New PB

2010-12-12T20:58:00.000+01:00

I was happy about the results of maintaining my strength last week, and this weeks 1st real set was Thursday (9/12) at CrossFit Nordic.

WU w. agility and 10 burpees etc.

Extensive practice of Snatch lift.
Resulting --> Snatch New PR - 50 kg!
The technique in all olympic lifts are getting way better, and I am more comfortable in adding weight.

4-5x
2 Pushpress and 2 OHS in combination 45 kg
4 Ring Pullups

A bit of hit and miss on the pushpress/OHS--a matter of my focus as the weights were not that heavy, but I've been working the shoulder quite extensively and I gave into the pain on some sets
:-) Did the last reps in really good fashion, showing how it's done!

5x
5 Burpee Pullups
5 Snatch 40kg

Useful exercise to get the cardio going!!!

Last Sat's Deadlifts ..awaiting new PB!

2010-12-11T21:11:00.000+01:00

Bit of delay on the writing, here's the recap of Saturday 4/12 set @ CrossFit Nordic

A bit of a comeback after another ambitious week of trying to get things in order for the coming baby, and squaring off things at home. Although no excuses for not exercising or keeping things in check --this is the story I'm sticking to. Happy 'though that at least 1 great send done this week and 1 last, that have maintained my strength and kept my energy level up!

WU agility w. 10 Burpees and 20 Kettlebell Swings

Deadlifts mixed w. 10 Handclap Pushups for each set

- Deadlifts in rounds of 5, 4, 3,2 up to 150 kg. I tried 155kg (would be new PB), but did not manage. Probably to our aggressive sets of deadlifts. Did several reps at 120, 130, 140, 145 and 150 (need to check exactly)
- Approx 4 rounds of 10 Handclap Pushups

5 rounds of
5 Deadlift 120 kg mixed w. (last 2 rounds was w. 3 deadlifts)
7 Pullups

Overall good set that ended the week in great style!

The week of Push Presses (Tue 23/11)

2010-11-28T22:40:00.000+01:00

Time to be summarizing a week of lot's of activity and push & pull of trying to get stuff happening at home and work!

I had Tuesday's set 23/11 @ CrossFit Nordic scheduled, that managed to be very useful and gave me energy throughout the week. I have to say the dedication and focus needed to go thorough these workout sessions have amazing payback. Managing and keepin' check of food, sleep and exercise have become my 3 pillars of strength and passion that keeps me in check, and in all honesty making me functioning at my best! :-)

Agility w. 10 burpees etc.

Push Presses in many combinations and weights of 5x, 3x. Key was focus and technique at various kg leading up to 1 rep at 60 kg (same as in June).

15 - 12 - 9
Pushpresses 40 kg
Box Jumps
KTE - Knees to Elbows

Slowed down for the rest of the week as I had to fix and prepare at home for the newbord (Decemeber target, and long time promised storage and cleaning work :-) + family weekebd visit that resulted in an amazing christmas dinner in accordance with our Julbord tradition. .The week flew by and I will get back to the gym asap next week. Cought up on some well needed sleep, and twice went down snozzing at 20.30 as our daughter fell alseep !!

New PB Front Squat & More (Sat)

2010-11-22T07:20:00.001+01:00

Saturday workout @ Crossfit Nordic. I had been to the Lynch Mob "rock-show" show in Västerås Friday Night and didn't get home until 3:30, so I was a bit worried about my performance ability for today's set. Although a bit rusty, I felt ready for the task--and in the end did some really good lifting and achieving a new personal best! I am also happy with the burpees/kettlebells that I did without "whining" and I am looking forward to the coming muscle-ups. Another key learning was to going for a 2nd lift at the front squats, already maxing out 1 rep, to learn to rather go for max and putting/throwing the bar down instead of hesitating before the lift --no harm done :-)

WU and agility incl. burpees & 10 pull-ups

Snatch - Technique and lifts. In terms of 3:s. Weight up to 40 kg.
Technique is getting better all the time, now it's use to do the repetitions to get better and increase weights

Mixed exercise with Front Squats and Ring pull-ups, about 4 sets

Front Squat
- Various reps in 5's and 3's. Finalized a New Personal best for 1 rep @ 90kg- I also went for a second lift--missed but used it for practicing throwing the barbell down!

Ring Pull-ups (4-5 reps)
- As a start to doing full muscle-ups

21-15-9
Burpees
Kettle Bell Swings 24 kg
Time 6 min 13 sec

Thursday Diane

2010-11-20T09:22:00.002+01:00

Thursday set at CrossFit Nordic, It's been a week since the the las set and I was eager to train.
Another cool thing was checking out CrossFit-SM in Solna this past Saturday. Very inspiring and amazing performances from all.

WU and Agility

Clean - Practice and lifts up to 60 kg. Did ok with the lifts practicing again and again technique. Key for be is to use the hip movement and have the barbell really close to the body and not use the arms to much. 60 kg went quite easy, but missed on the end of movement (a bit of stalling) for 65kg (which I've done before) and have to get the new PR next time for sure ;-)

"Diane"
21-15-9 reps, for time ...
Deadlift 225 lbs / 100 kg
Handstand push-ups

Time: 18 min 38 sec
My first time for a real Diane, The deadlifts were no problem, what took time was the HSPU. I split into 3-3-3 leading up to the 21, 15 & 9. OVerall happy about the performance and good a good workout both muscles and cardio felt good!

New PB OHS 3REP (Thursday)

2010-11-15T00:03:00.002+01:00

Thursday's set @ CrossFit Nordic.

It's been since Saturday since I've seen a gym, due to a very quick & nasty winter-flue that caught our family in the beginning of the week. Come Thursday , and I was feeling quite good, and ready for a workout:

WU and agility w. 10 burpees, 20 kettlebell swings etc

OHS :
various combinations in 5 reps (up to 55 kg) leading up to new Personal Best for 3 Reps 60 kg! I did try 1 rep max for a new PB @ 65 kg, but hesitated getting the bar into position, and will have to get it next time since 5 reps for 55kg was no problem.

The OHS was mixed with
Pullups 10, 8, 6, 6
& Knees to Elbows 10, 10

We finsihed with a few rounds of Pushpress & Shoulderpress (40kg)
1: 5,5; 2: 4,6, 3: 0,5
I was quite beat (and happy with the OHS, although a bit miffed about missing the 65kg which should e no problem), and had to fight to get 'em done in good fashion. All about focusin' as the shoulder exercises can play mind games :-)

CrossFit Total!

2010-11-07T09:12:00.001+01:00

Saturday morning set at CrossFit Nordic. Focus was to max out and see where I ended up in a CFT - Crossfit Total. I got new Personal Best in Back Squat and Shoulder presses, and for the Deadlift was the same "best" as I got in Oct. Good stats to build on, and nice in combination with the continued practice on the clean, snatch and jerks!

Warmup w. Agility and "Pullup-stretch" hanging from the bar. Kettelbell swings 2x20

Shoulder Press: 55 kg
Back Squat: 115 kg
Dead Lift: 150 kg
Total: 320 kg

w. various lifts and sets in each category to get the max

21-15-9
KTE - Knees to Elbows
Situps

Time: 8:35 min. I was gonna kip the KTE, but in some funny way went the hard road, that also took more strength and time!

Monday recap : PU-Claps & Clean

2010-11-06T20:54:00.001+01:00

Went for a planned set Monday evening right after yesterdays (Sunday). It was quite useful to head right into action as the muscles and all of the body was rightfully sore from the Sunday workout.

* WU and agility incl. 20 Kettlebellswings

* We then spent a major time on lifts and technique for Clean (this time - starting at knee hight, not from the floor). I don't remember the exact sets and weights, but I believe I set a new record in the end. Key for me is to first focus and then get the start of lifts jamming with the technique and make-it-happen with the heaviest weights possible for each type of lift.

* Finished with some nice cardio:

4x
Row 1 min - at max (shooting for speed 1:40 (500m / time) or at least 300 m
Pushups w. hand clap -> # 20, 15, 12, 10

Snatch balance news

2010-10-31T23:51:00.001+01:00

A mid-day set @ Crossfit Nordic, and the second for me this week. I feel much better now than at the start of the week as it felt I had a cold coming. Tried a new exercise "snatch balance", and back an forth on the kipping technique that went sweet with the KTE--I'll now transfer the momentum to the pullups. The cardio run was useful as usual as it is easy to hide in the comfort zone. I slowed down in the middle messing up the time and performance, but "finished" (was up for 10 rounds, but settled for 7!) in great form.

WU with agility and burbees

Snatch-Balance. Sets in 5 and 10's @ 20, 30, 35 kg. The heaviest set were 4 @ 40 kg--which is as of now my new PR. Checked out some clips on the net and I'm sure I'll excel in this exercise (my OHS PR is 60kg).

Kipping pullups training mixed with Kipping Knees to Elbows in various combinations
- The KTE flowed nice, and we're trying to get the rhythm to the pullups :-)

Set of 7 rounds of
5 Knees to Elbows
Thrusters w. xx kg kettle bells
15 squats

Time: approx 17 min.

Breakfast: Egg & Bacon + Kvarg w. walnuts and berries
Lunch (after the workout): Salmon (fjärilar)
Dinner: Bacon infused burgers w. avocado and sallad ++

Other than that, getting adequate Sleep will be a priority this week!

Snatch PR w. Video Clip!

2010-10-26T23:34:00.000+02:00

Had a day off from work, mainly to take care and clean out storage areas and move around stuff.
I have booked two session at Crossfit Nordic this week and one set on my own to get back in to real action and make progress. Today was lots of fun and got a good clip to show for it. The video is a great method to analyze technique, almost like checking the golf swing. Another key takeaway is to really prioritize getting the right amount of daily sleep.

* Warm up + Agility; and quick Burpees working on rhythm and feet position

* Barbell Snatch : Technique and 'lots of lifting at various weights.
I managed a new Personal Best on Barbell Snatch 45 kg!

* 1x, 2x, 3x, 4x, 5x, 6x, 7x lifts per minute:

7 Ringdips
6 Pullups

See the clip of me making the Barbell Snatch lift :

Also check this one out -- it's a great instructional clip I found linked from CrossFit Nordic:

Enjoy!

Quicke of the week

2010-10-24T23:31:00.001+02:00

Managed to do a small come-back set today, as last week got short-changed on the weekend training, and this week has been a bit busy with "stuff", rescheduling & lack of sleep. So it felt good to finally on Sunday do the deed @ Sats St. Eriksplan:

Warm-up & Agility w. Kettle bell swings 24kg (10) & 32 kg (10)

5x
5 Deadlifts 100 kg
3 HSPU

Food's been good throughout the week, and I am catching up on sleep as we get in to a new week with endless opportunities!

Some Kettlebells at home

2010-10-15T22:28:00.001+02:00

Up for a quick run through at home after work & before dinner:

21+15+9+10 Kettle bell swings 24 kg
20+20+10 Quick Pushups

For food:
"My own" Chili con Carne for Lunch + Broccoli
Dinner : Salmon & vegetables

Squat Clean -new Personal Best

2010-10-13T23:25:00.002+02:00

Tuesday set at Cross Fit Nordic, ran a bit late at 7.30 pm (messed with parking etc..) .. Lot's of practice and a new Personal Best at Squat Clean 65 kg. Took a while to get the technique right, and as the weight increases I need thet extra focus and motivation to develop. Overall, as long as I progress and get new personal best, it's good, although I need to nail the technique a bit better and go for the heavy weights harder to be able to grow!

Finished with a set of :

..originally 5 rounds, but cut-out the burpess for the 2nd and 3rd round. And-all in-all stopped by the 3rd! A bit of compromise this evening, but the clean need to be correct --> Homework!

5 Clean Thruster (1-3) 40 kg

7 Burpees (1st)

9 GHD Situps (1-3)

For the warmup we did a lot of stretching and agility, key to get the shoulder loosed up, and also did a variation on the burpees, getting up quicker from the ground.

Food's been good!

Keeping it "Clean"

2010-10-10T23:06:00.004+02:00

Off to the CrossFit Nordic gym at Odenplan, Stockholm midday for this weeks major workout. Key today was to getting lifting technique right for Cleans, at the same time as going in with full intensity. It took a while to get some good action, but in the end good results as this is a new exercise for me..

Warm-up with Agility

Continuos practicing on Clean ..

15-10-5 reps of:
Clean - 50kg
Ring Dips

Time 13:03

Some great cooking today, trying out some new Jamie Oliver "Ministry of Food" recepies

Breafast: Eggs, Kvarg w. berries

Lunch: Chicken w. Broccoli

/ mid day Mango smoothie

Dinner: Bacon (pancetta) wrapped Cod.

Get the funk out!

2010-10-07T21:41:00.004+02:00

Time for a quick and effective set at the gym (Sats St. Eriksbron) today to keep the momentum goin' and boost some energy. I've some homework to do so let's get it on until Sunday major set:

WU - agility, squats, sit-ups, kettle bell swings

5 rounds
5 Deadlift 110kg
3 HSPU

Messed up the time a'bit at the start, but built as much intensity into the lifts as possible.

The food has been on a roll since we've got the new kitchen goin' and with lot's of new inspiration from Jamie Oliver, Anthony Bourdain and Crossfit Dave (David Englund) :-)

Breakfast: Kvarg (a steady favorite), Eggs

Lunch: Entrecote (Yes, at Sollentuna Meat & Deli -- pick a cut and get it cooked at once!), Broccoli at the office (a daily rountine)

Dinner: Salmon butterflies (lax fjäril) and vegetables

Drink throughout the day --> Water & Espresso

I also challenged myself Tuesday night to do some pushups and went to 46, soon pushin' # 50!

150 kg Deadlift - New Personal Best!

2010-10-03T23:59:00.002+02:00

Sunday set at CrossFit Nordic, the second workout this week following Mondays.

Great feeling of getting the Deadlifts in place and adding weights. I did not use the thumb lock, and as the lift was smooth I believe I'll go for 160 in short time. The HSPU has gained momentum and the reps went nice, I've added overall strength and will push new PR soon (6 HSPU last week). Overall I've been in a good space hitting new PR's continuously. Next step is to put in 1-2 short sets in the middle of the week to gain energy and performance flow together with balancing sleep and food.

Dead lifts:
Various sets of 5x, 3x lifts from 80kg-145kg
--> leading up to new Personal Best of 1 rep 150 kg!

5-4-3-2-1 Reps of:

HSPU
Dead lift 120 kg
3x Circle of:
8 High Jumps
10 Kettle bell swings 32kg
12 Burpees

On time with 1 min rest in-between

New Personal Best - OHS!

2010-09-28T23:18:00.001+02:00

Headed to CrossFit Nordic yesterday evening, following last weeks Sunday (19/9) and Monday 20/9) workout-sets which had created some good momentum pushing out some of my best performances with new PR's - I'll put these up. Had a hectic week with some traveling that made me postpone the planned Friday and Sunday mini-workouts, although no real excuse -- I was looking forward to Monday's workout.

28 / 9 / 2010

OHS

5 x 40 kg

3 x 45 kg

3 x 50 kg

2 x 55 kg

1 x 60 kg --> New PR!

Kipping Pullup

10 x 3 --> Working on getting the technique right

5 varv

15 DL 60 kg

15 PSHU

6:19 Min

--> I believe my best time yet, although the pushups took it's tool in the end as it was the end of the workout!

Will repost an earlier entry mentioning I did this one in 6 min straight, avoiding a punishment of 100 burpees :-)

Food: We've got a new kitchen, and the dishes are flying out. Lot's of meat/fish and vegetables. I'm also going through an India phase trying out some classic dishes.

Under my thumb - Deadlifts!

2010-09-19T08:40:00.002+02:00

Midday set at Crossfit Nordic last Saturday (9/11). The second set last week (Also trained on Thursday).

Started out with agility and then right on to deadlifts. Lot's of sets with varied weights, as it got heavier I started to use the thumblock for the first time. Felt a bit odd at first, but resulted in greater power on the hevy lifts. The goal is to achieve new PB within near time.

Deadlifts mixed sets reps of 5's, 3's & 2's up to 140 kg

Mixed with Ring Dips 4x8

8 Kettelbell swings 32 kg

8 Pushups

32kg is quite heavy and it's important to focus on the technique, the pushups makes the arms and chest get a real workout as the previous exercises takes it's toll.

From this Friday the new kitchen is opened!!! Lot's of exciting dishes to start on, and nice to be in full control of the foods again ;-)

Sunday 10 min AMRAP

2010-09-03T13:29:00.004+02:00

Second day of the certification seminar, going through GHD sit-ups, kipping pull-ups and muscle-ups combined with interesting theory on nutrition and programming. All in all it was an fantastic event, that I can highly recommend.

The main exercise of the day was an AMRAP (as many reps as possible) in 10 min:

12 Medicine Ball Cleans
7 Pushups

I did about 10-11 rounds, and together with Saturday's "Helen" and constant practice 9-fundamental movements it really provided a good work out.

Below is the photo from the seminar (also featured on www.crossfit.com on the entry for Monday August 30th -- I'm right in the middle of the photo in a purple/blue sweather.

Helen in DK ! CrossFit Certification ongoing

2010-08-28T19:02:00.001+02:00

Finally an exiting update. I'm currently in Denmark for the CrossFit Certification course I!!

We had a great first day, with lot's of great learning and insight that builds on what I've currenly learned. We went through the foundations and key movements, which can't be streesed enough how important and useful they are.

I really have to give props to Crossfit Dave @ http://crossfitaf.blogspot.com/ who is an amazing trainer, and who's attention to detail and coaching is pure world-class level! I'm really excited and proud that I've found this form of training and made it a major part of my life (my wife is also into CrossFit) going from scratch, and also knowing where I now need to go to improve my "weaknesses" and build on my strength to reach a great level of overall fitness and life -- i.e moving in to the oustide of the comofrt zone :-)

Anyways, We finished the day with a Helen-run :

3x
400 run
21 Kettlebell Swings (20 kg - the highest available)
12 Pullups

My time 11:09, done with some modification on the 2nd & 3rd round of pullups (jumping).

I know I've got about 3 rather good weeks to recap (journal homework) -- involving some good set and developments at CrossFit Nordic, and we also spent last week in in Budapest (although I did not maximize the training, we had a good time and enjoyed amazing food and wine :-) )

Holiday set - burpees and deadlifts

2010-07-31T08:34:00.000+02:00

Headed to the gym (SATS) yesterday to a reprise the 2nd of last weeks sets, the setup works good when training on your own. Gives an all body workout and really pushes you to perfrom as there a max reps, and on time cardio exercises. This weeks sets have felt really good, I'm also eating better, which improves performance and well being--and it's fun to cook!

WU : 3x 10 pushups, situps, squats, and agility ("vrängningar" & stretch)

5x
Deadlifts 5x100kg (3 sec paus below the knees for every rep, where back & breast are in peak/hold position)
rest 30 sec
Max number of dips - did approx. 15 in each round
rest 3 min
21-15-9 reps on time:

Burpees (no breaks)
Pushups

Time 8:05 min - In my opinion better performance than last week. Alway room for improvements in these exercises, as it is the classical trade off b/w pain and pleasure!
Lot's of cooking, did a nice omellete for breakfast, great grilled chicken w. bacon for lunch, and grilled salmon and a new salad (I got from the new Grill book from Börje Salming) for dinner.
- I'll post pictures soon.

Presses & Squats

2010-07-29T12:29:00.000+02:00

I reprised last weeks first set yesterday back in Stockholm @ SATS St. Eriksbron, as last weeks workouts were in Visby, Gotland.

WU w. agility

5x
5 Shoulderpresses followed by 5 pushpresses - 30kg, 2x 35kg, 2x 40kg.

5x
5 Frontsquats 50kg - 3 sec down, 2 sec in lowposition, 1 sec up.

3x
5 Pullups
10 KTE
15 Thrusters 30kg

Time: 8:14 sec
Much better performance & effect this time, although I can do even better!!

Finished with salmon & spinach (out of picture)

- Posted using BlogPress from my iPhone

Summer Rain dance- OHS & Pullups

2010-07-24T14:43:00.000+02:00

Headed to the gym around noon in the middle of a very rainy summer day for this weeks 3rd set. I've got "training recipes" to follow for some of the summer weeks

5x
OHS 40kgx5 (30, 30, 35, 35, 40, 40) Did some mixed weights to get goin'- In the end it felt so good I know I could have pulled out 40's for all sets w/o problems.

Rest 1 min

Max number of pullups
Approximate: 14, 8,8,9,8, (5 to finish up)

Rest 1min

Row

4x500m rest 3 min - rowed timed 1:55/500 m as the meter on all the machines were not workin'.

Finished with a lamb lunch (the mashed potatoes are only for show :-)

- Posted using BlogPress from my iPhone

Monday press & Wednesday Deadlifts!!

2010-07-21T19:50:00.000+02:00

Here's this week's sets so far- I'm two sets in and are enjoying the summer weeks.

I'll do a re cap of the past weeks that have been quite good performances at CrossFit Nordic.

Dag1- 19 July:

5x

5+5 Shoulderpresses+pushpresses (30kgx1, 35kgx2, 40kgx2)

(5 axelpressar direkt följt av 5 pushpressar)

vila 2 min

Frontsquatx5 50kg

(3 sek ned 2 sek i botten explosivt upp 1 sek i toppen Lika höga armbågar i botten)

vila 2min

3 varv av på tid av:

5 PU
10 KTE
15 thrusters 30kg
Did not get exact time as I got in to a chat with a new buddy about the Crossfit cert. in Denmark in August we're both are going to!!

Dag2 - 21 July

Went up early and went straight to the gym- felt great to start fresh in the morning with lifting weights.

5x

Marklyft 5x100kg 3 sek paus precis nedanför knäna varje repetition där du svankar till rygggen och bröstar upp dig extra mycket.

vila 30 sek

max antal dips (15,15,15,10+5, 16)

vila 3min

21-15-9 reps på tid av:

Obrutna burpees
Pushups
approximate 8 min - really felt the pushups muscles working hard :)

- Posted using BlogPress from my iPhone

Wide deadlifts & Pushpress PR! (last weeks exciting recap)

2010-07-01T22:52:00.000+02:00

Still a bit behind on the blog, but aiming to recap and get into the present! Actually had a great workout today at CrossFit Nordic with lot's a focus on Olympic Lifts & a Wednesday session at Sats that I'll write about tomorrow.

Sunday 20 June
I worked out on my own @ Sats Tule. Headed down there before lunch to have a go at:

Warm Up w. Agility

Wide-grip deadlifts 5x5 100kg mixed w. Maximum reps of pullups;
-For the pullpups I was approx 12,10,8,8,8. The deadlifts were quite challenging as the wide-grip makes the exercise a completly different feel and execution.

Run 5x 200m @ 12% incline, mixed w 5x 10 burpees.
- Cardio at its' best :-) The inclince running gives a good run for sure, burpees no problem, but the running pushed me this Sunday!

Monday 21 June
Switched to Monday from the sceduled Tuesday @ CrossFit Nordic

WU with Rowing 500m.

Went straight into Rowin 3x500 w. target to reach below 1:55. I managed to dothe best rowing I've ever done.

Then lot's of work on the Pushpress with various weights leading up to new Personal Best at 60 kg. This was a great breakthrough and a good performance to build on. We did solid sets with weights reps of 2x5 40kg -50 kg and 3-1 reps leading up to 60 kg.

Finished with 3x10 Ring Dips(10 being new PR) mixed with3x5 Shoulderpress and the Pushpress @ 20kg.

I then headed to Rome for Anthony Robbins and Unleash the Power Within! Did the firewalk and so on and had a great time!

Sunday 27 June
Came home on Sunday the 27:e and did this week homework of:

40-30-20-10
Jumping Squats
Pushups
Burpee in-to jump
Situps

Time approx 17 min -- and sweathin like a big in our living room :-)

Friday Pushups PR!

2010-06-20T22:34:00.001+02:00

Headed to Sats in Sollentuna Mall after work to complete a bit of work-out home work!

WU- agility etc..

5 x
Front Squats 40kg x 5
(4 sec down, 2 sec bottom, and explosive up -- w. high elbows)

rest 1 min

Pushups Maximum reps -- 46 (New PR), 25, 18, 20, 20

rest 5 min

Row
4x500, 3 min rest. Target 1:55 min -- if not punishment of 100 burpees!

Wow, The row was a challange, did good on first and last sets, didn't make 1:55 on 2,3 but overall a hell of a workout :-)

Tuesday Front Squats & Jumps

2010-06-20T22:19:00.001+02:00

Tuesday's set (15 June) was at Sats Tule, and it's been a while since I had a PT set there, as I now mostly train at CrossFit Nordic at Odenplan. Although the trainer is the same David, that keep pushing me to maximize the results and boost!

WU with agility & stretching. The extra squat pracice has paid off.

five rounds of
Front Squats 5x 40 kg, the push jumps with bar on back 5c 40 kg
mixed with 5 Pullups w. extra weight 11kg

Trid Pushpress jumps with 40 kg, but still not doing them properly!

2x5 Knees to Elwbows mixed with Pullups

15-12-9 reps of Pushpresses mixed with jump squats

Great overall sets that provided a great workout, comining strength, agility and cardio.

A week of Deadlifts & Pushups

2010-06-16T23:46:00.010+02:00

I was travelled to Paris, France for work last week and I did not managed to keep up any extensive workout besides the daily morning routine during the week, so the main set last week was at Sats Tule on Saturday, 12 June. Main focus were Deadlifts and cardio workout to keep up the strength and activity.

* Warm up w. agility

* Deadlifts 5x2 125 kg

* 5x 15 deadlifts @ 60 kg followed by 15 pushups

The goal was to perform the exercise in 6 min, if not the punishment would be to do 100 burpees!

I went all out a completed the sets just in time...phew.

Afterwards the arms felt like bricks, and I was quite happy with lifting 125 kg 10 times (5x2). Felt quite realxed as I headed to Stockholm Stadium that afternoon to catch the sold-out KISS show, with the same great feeling as AC/DC the week before:

I might also add that on the Sunday before (6 June) - I was trying to break the record of 45 pushups in a row (while aiming for a 40-30-20 Pushups, Situps run), and managed to contend the 45 -- next time I will go for 50 as the new number! Did the pushups in the kitchen right before cooking some great salmon as sseen below:

Revenge! Focus gives results

2010-06-06T22:46:00.000+02:00

This week was all about doin' a comeback from Sunday's "break down". Although I moved around the time of when to get to business as my wife took the Tuesday slot, Thursday was the day to redo the set. I had time at the gym (CrossFit Nordic) right before AC/DC hit the stage in Stockholm , so it was all well.

WU with various agility and pushups
Front Squat technique

Main set:
10-9-8-7-6-5-4-3-2-1
Frontsquats 50 kg
Deadlifts 100 kg
Ring Dips

Time: 20 min and some change!

It felt really great to show good performance and tought me the lesson of focus and mindset. My trainer was expecting approx 3min a´ round so I made really grea time. I headed stroight to the Show and was right in time for AC/DC hitting Stockholm Stadium performing a blistering set. Funny tidibit was I got one of David's Protein Brownie that I will start makin.

Weekly mix

2010-05-31T00:19:00.000+02:00

I have 3 weeks to cover on the blog and will do detailed recaps of my exercise regime. Lot's of stuff going on both good and challenging to get on with :-)

On a positive note I've now started to train at CrossFit Nordic in Stockholm (2 weeks ago) and will write about those first sessions, and also last weeks sets when we were in Alcudia, Spain for a week of vacation.

I was able to complete two trainings this week Tuesday and Sunday:

Tuesday 25th

Did the set at a Nordic work conference - at Grand Hotel Saltsjöbaden. We had some hours of free time in the program, and what better way to get the energy flowing than heading down to the gym for some cardio and lifting.

Focused on a similar set-up I got to use for the Spain trip:

WU: 3x10 Pushups, Situps, Squats, Burpees

HSPU 3x5 mixed with Shoulder presses -- I picked the heaviest barbells which I believe was about 35-40kg. I also did some frontsquats to mix it up.

Finished with a chipper of:
21-15-9
Burpees
Situps
Squats

Next set was today - Sunday 30th at CrossFit Nordic.

Started with warm up and did jump rope and overhead squats. I haven't done much jump rope in the past, but will incorporate it in my daily routine.

Focus then was to stretch and get better agility with front squats .

We then started a set of 10-9-8-7-6-5-4-3-2-1 with Front squats (50kg), Deadlifts (100kg) and Ring Dips. Started out great, but I then stopped short in round 3 (going for 8) with massive halt for no good reason than I was mixing up pain & pleasure . Not a proud moment, but will provide a comeback for next week. The weights is no problem, but my head were somewhere else. Although Dealifts is no problem, and I had great performance on the ring dips which is very positive.

Signed up for CrossFit Level 1 Course!

2010-05-12T22:17:00.000+02:00

I signed up for the CrossFit level 1 course in Copenhagen yesterday. I'm really looking forward to be certified and learn new skills and take my training one step further. The event just sold out so I was lucky --missed the one in Stockholm in February as they sell out like hotcakes!

From http://www.crossfit.com/:

— SOLD OUT! —

August 28th - 29th

CrossFit Level 1 Course

CrossFit The Royal Danish Lifeguards

Copenhagen Denmark

Short Sunday set w. Deadlifts/HSPU

2010-05-10T07:17:00.001+02:00

Went to SATS Tule on Sunday to do a short but effective set --focusing on maintaining dead-lift momentum and get an all around workout in a short time.

WU with Agility
Row 500 m - 1:48 /500m

Dead lifts 5x3 120 kg mixed with
5x3 HSPU

10 Pullups practicing kipping with wide grip and 5 regular.

145 kg Deadlift -- New Personal Best!!

2010-05-05T00:06:00.002+02:00

Tuesday's 1h gym set @ SATS Tule with Personal Trainer: Lot's a new exercises and a really good set that gave me confidence with personal best on deadlifts and pushing me to improve agility and keeping things fresh.

WU with focus on agility - vrängningar and squats
10 Kettlebell swings @ 16 kg for warmup

Agility exercise with kettlebell (similar to windmill) -- new and very useful for me that really pushes me to improve agility.

Various Deadlifts leading up to my new personal best 1 rep @ 145 kg!!
It felt great doin' this lift that was clean and correct. Lookin' forward to continue to improve more on deadlifts!

3x 10 Kettlebell swings @ 32 kg mixed with 10 Hand Clap Pushups

Chipper with:
3x10 Kettlebell lifts (new exercise) @ 24 kg
3x20 Box Jumps
2x Walk with Kettlebell on one raised arm (then switching)--started with 24 kg, but switched to 16kg after 1st attempt.

Dinner: Entrecote and Broccoli

Thrusters and Pullups @ Lunch

2010-05-03T23:04:00.001+02:00

Monday and I felt anxious to do some liftin' and also re-try Thursday's Thrusters & Pullups set.
Headed to SATS Sollentuna at Lunch for some quick sets.

WU w. 500 m row - approx 1:54 min/500 m.

5x9 Thrusters (weight 1-4 30 kg, 5-6 35 kg, 7-8 37,5 kg, 9 40 kg)
mixed with 5x9 Pullups

Time: Approx 13 min

I did not go for 40kg for all, but added weight as I went on -- I'll shot for 40 kg next time. This was about getting good reps and working on Thrusters and boost some energy for work!

Head Games & Some Good Meat!

2010-04-29T23:31:00.001+02:00

Today's gym session was geared towards focus on exercises that demands persistence and for me to practice to use "the head the right way" to keep moving on and not thinking to much about pain and doin' rep after rep. The session was cut down to 30 min, as I ran late. Although in the end we managed to get good performance and a valuable lesson was learned..

WU Agility + Row 500m (150 speed target)

Thrusters practice w. 3x5 @ 30 kg.
Then the idea was to do Thrusters 9x5 @ 40 kg mixed with 5 pullups. Already in round tow, I manged to mess up the Thrusters and had to restart --originally the exercise should not be a problem, but as I over thought to much and did not get good flow, the weight carried on and I was out of bounce for the next rounds (the pullups was not the problem). We then tried 1x9 @ 40 kg-- but after that we moved on...

I made up for the Thruster debacle with a classic below that got me to refocus and get on with it in good spirit and made the session valuable:

21-15-9 Burpees and Kettle bell swings @ 24kg.
Time: 5 min something

Dinner: Cooked a great entrecote and some broccoli to eat after the workout

Lunch -- Boeuf Lyonnaise -- I did not eat all the potatoes and foucsed on the meat and sallad!

Deadlifts for lunch!

2010-04-28T22:24:00.001+02:00

Went for a condensed set @ Sollentuna SATS at lunchtime. Nice and effective set and I'm really happy about my performance.

WU w. Agility, Pushups, Situps and Burpees

5x3 Deadlifts 120 kg mixed with
5x3 HSPU

Row 10x 30 sec on, 30 sec off

Had great Salmon and Broccoli for dinner -- a favorite that never disappoints!

40-30-20-10 reprise

2010-04-28T06:59:00.000+02:00

I was not able to get to the gym yesterday so I went for a reprise of the 40-30-20-10 at home yesterday evening:

40 - 30 - 20 - 10 reps of
Pushups (40 all in a row, 20+10), 10+10,10)
Situps
Squats

Time: 12:02

The pushups felt really good!

Thrusters etc.

2010-04-22T23:34:00.000+02:00

Ran a bit late for the training today as work took extra time and I had to beat traffic, although we managed to reschedule and made a good set. Cut it a bit short due to I still have some cold left and we focused on geeting good sets going on Pullups and Thrusters using strict technique.

WU w. agility & squats

5x10 Thrusters 30 kg- - Nice flow which made for good work sets.

mixed with Pull ups 5x5 (last one x7) using what will become kipping for me.

All in all short and sweet and to good use!

Urging for some deadlifts

2010-04-21T23:07:00.000+02:00

Went for a short and sweet set @ SATS Sollentuna for lunch. I really felt an urge to get some deadlifts done and it was all worth it! As it been some up and downs with scheduled training last week, and quite busy times it felt like a good jolt to get the body doin' some lifting and then head back to work and preparing for tomorrows PT-set.

WU w. agility 15 Pushups, Situps, Squats + 10 Burpees,
10 OHS 20 kg as continued warmup

Deadlift 5x5 1st set 90 kg, 2-4 sets 100 kg, 5th set 110 kg -- all went really smooth!

Mixed with 15 kettlebell swings @ 24 kg
3x5 Dips w. 14 kg dumb bells
3x5 Pushpress 40 kg

Fininshed with 10 pullups

The Foods been really good throughout the week; example from today: Kvarg w. berries for breakfast, BBQ Meat for lunch (+protein shake as it was during lunch), and Salmon w. Broccoli for Dinner.

A Sting in the Tail! 100's

2010-04-18T21:19:00.002+02:00

A week where colds and throat infections have been running rapid in the Isaksson family is finally over!

Just finished an effective 40-30-20-10 set in the living room consisting of:

Pushups (did all 40 in a row, then 15x2, and 10's)
Situps & Squats (all in a row)

Time : 11 min and 15 sec

What made the set stinging was I cranked the new Scorpions album and it really did the trick as I held great speed and kept a really good flow through out. I will now cook a beautiful American beef prepared to Spanish specification . . I am now prepared for a week full of new challanges!!

Sunday challenge!

2010-04-11T22:14:00.002+02:00

Sunday and at the gym for the 3rd time this week. Starting the workout with a buddy of mine at 11 am at a gym in Kungsholmen. The idea was to do a cross-fit inspired mix of exercises and to get a full workout, and at the same time inspire and challenge each other!

WU w. vrängningar, stretch and a run of 10: pushups, burp bees and sit-ups.

4x3 HSPU /mixed w./
4x8 Front squats at 40, 50, 50, 50 kg

1x8 OHS @ 30 kg - just for fun and agility

Circle I:
3x10 KTE
3x10 Pull-ups
3x10, 20, 25 sit-ups
3x8 Shoulder presses @ 40 kg

Circle II:
4x5 Deadlifts @ 100 kg /mixed w./
3x10 Boxjumps
3x5 Dips with 15kg extra weight dumbbell

500 m Row: Time 1.50 min.

Summary: Great and fun workout that pushed us both on performance and technique. I was fun running through the sets, and the result were great. I believe I did my best row so far, and felt really good on the weight performance. Although not maxing for Personal Bests, the sets were done with great energy and fun!