SVENLY CROSSFIT: OHS PR- Hell Yeah!

Friday, September 18, 2009

OHS PR- Hell Yeah!

Thursday : Had a really busy (and effective!!) day runnin' around fixing errands and was eating quite shitty during the day, but put my self together and did an excellent crossfit performance, achieving new PRs and all-round great results. It was quite important for me to do good on the overhead squats (OHS) to regain what was missing from Tuesday's session.

Today's learning point was also not to compromise and followthrough with the daily food intake. Better to skip "a bad food lunch" and have some water and then get it right later in the day.

WO:

Various agility exercises and squats

Main:

OHS 5x20kg, 5x40kg, 5x42,5 kg (PR), 3x45 kg (new PR)

Mixed with Knees To Elbows: 13-10-8

Circle:

3x 500 m Row mixed with Pushups 40-30-20 (90 total)

Time: 11.37 min

1 comment:

David EnglundSeptember 18, 2009 at 6:02 PM
Riktigt bra pass igår! Synd att du inte kunde vara med idag.

KTE igår 13-10-8
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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

Friday, September 18, 2009

OHS PR- Hell Yeah!

1 comment:

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