20 pull-ups and some gems!

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

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

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)!

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!

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

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

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!

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

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!

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

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

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

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!

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

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

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

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!

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!

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

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

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!

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

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

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

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!

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!

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!

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

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

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!

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

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

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

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

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

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!

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

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!!

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!

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.

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

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