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!
Saturday, July 23, 2011
Thursday, July 21, 2011
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:
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.
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.
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)
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)
Thursday, July 14, 2011
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!
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!
Tuesday, July 12, 2011
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
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
Thursday, July 7, 2011
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
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
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