Weekly mix

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!

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

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!!

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

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!