SVENLY CROSSFIT: Tuesday workout

Wednesday, July 22, 2009

Tuesday workout

New set yesterday-1 h crossfit workout at Sats Tule. Great to be back with the heavy weights as last week was mainly outdoors with running and short crossfit exercise-circles.

Started with backstretches, which is key to work up mobility that helps all my exercises. On to OHS, mixed with Pullups (4x5 with added weight on left/right foot) and Shoulder Presses (4x5 40 kg). Then Deadlifts, where the main set was 4x5 with 100kg weights. The new deadlift technique is working well, and I can't wait to beat my PR of 137,5 kg soon! Finished with a stomach circle of Knees-To-Elbowes mixed with Situps (14-9-6 reps).

Today is my birthday and it's been an amazing day of family celebration with good food and people. Time for Crossfit again tomorrow and I'm really looking forward to it!

1 comment:

David EnglundJuly 22, 2009 at 11:45 PM
Grattis återigen på födelsedagen! 8 kg KB på foten var det. Ses imorrn.
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Stats:

Power Lifts

Back squat 1 RM - 115 kg (6 nov, 2010)

Back squat 5 RM -

Front squat 1 RM - 90 kg (2010 11 20)

Front squat 5 RM -

Overhead squat 1 RM - 60 Kg

Overhead squat 5 RM -

Deadlift 1 RM - 155 kg (20 Oct, 2011)

Deadlift 3 RM -

Shoulder press 1 RM - 57,5 kg (21 Apr, 2011)

Shoulder Press 3 RM -

Push press 1 RM - 65 kg (21 Apr, 2011)

Push press 3 RM -

Thruster 1 RM -

Bench press 1 RM -

Weihgted pull-up 1 RM -

Weihted Pull-ups 5 RM -

Crossfit total - 320 kg (SP, BS, DL)

Olympic Lifts

Push jerk -

Split jerk -

Power clean -

Squat clean - 70 kg (1110)

Clean & jerk - 60 kgx2

Power snatch -

Snatch - 45 kg

Gymnastics

Handstand Push-ups - 8

Muscle-ups -

Pull-ups - 20

Push-ups - 50

Ring-dips - 16

"The girls"

Angie -

Annie -

Barbara -

Chelsea -

Christine -

Cindy -

Diane -

Elisabeth -

Eva -

Fran -

Grace -

Helen -

Isabel -

Jackie -

Karen -

Kelly

Linda -

Lynne -

Mary -

Nancy -

Nicole -

Run/Row

Row 500 m -

Run 400 m -

Run 800 m -

Run 5 km -

Run 10 km -

"Heroes"

Badger -

Daniel -

DT -

Erin -

Griff -

Jason -

Josh -

Joshine -

JT -

Michael -

Mr Joshua -

Murph -

Nate -

Randy -

Ryan -

Tommy V -

Tabatas

Tabata something else -

Sit-ups -

Squats -

Push-ups -

Pull-ups -

Löpning -

Rodd -

WOD´s

Fight gone bad -

Filthy fifty -

Nasty girls -

100 Burpees -

SVENLY CROSSFIT

Wednesday, July 22, 2009

Tuesday workout

1 comment:

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