SVENLY CROSSFIT: 50 circle and new PR OHS!

Wednesday, September 9, 2009

50 circle and new PR OHS!

Great wortkout yesterday and well used 1 h of training! New PR in OHS with 2x45 kg, also did 5x40 kg. Overhead Squats can be a "devil", but I am actually looking forward to doin' them. The excercise has everything: coordination, strength, gymnastics, you have to be 100% focused to 'em right and they look really cool! We then went for a kick-ass circle mimicking part of CrossFit SM first heat:

50 deadlifts, 90kg

50 Burpees

50 Kettle Bell Swings, 24 kg

500 m run

My time: 20:12 min. Really cool to do and I'm very proud of my performance doin' the 50 deadlifts, at the end it's the cardio that kicks up the fluster after the Burpees and Kettle Bells.

Breakfast: Kvarg Mix

Lunch: Chicken Caesar Salad + Smoothie from Blueberry NK

Dinner: Entrecote, Asparagus, Beans and Mixed Sallad

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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, September 9, 2009

50 circle and new PR OHS!

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