Rowing on..

Tuesday and time for a new set at Sats Tule:

WU with agility vrängningar and stretching

Mainset:

Front squats 4x5 @ 50 kg.

-Better flow than last week although with lower weight -- I'm aiming to improve this exercise considerable!

Deadlifts: 3 lifts each minute x 8 @ 80 kg

- Focus on perfect technique and overall good 8 minute runthrough of this all body exercise

Circle: Row 3x500m mixed with Pushups 40, 30, 20

Time: 11 m. 37 sec.

- My rowing technique has improved, and I went for 35 pushups straight. The pushups gave great effect for the body, but the faster rowing slowed me down a bit on the following 30 and 20 pushups that I broke down in parts. This circle is very effective and competitive.

Weekend workout OHS / KTE

Sunday workout on my own at SATS St. Eriksbron. Great to complete three sets this week and also make a comeback from Thursday. I'm happy about the OHS and will get going to add weights matching my PR at 42,5 kg (5 reps) and 45 kg (3 reps) from september -- It's good to have the blog to track past performances and evaluate performance!

WU with vrängingar, 3x10 Squats, Pushups, Situps

500 m row : 1.55 min

OHS 1x5 30 kg (warm up), 4x5 35 kg, 1x5 40kg

mixed with: KTE 5x10

500 m row: 1.57 min

Not going back to go forward

After a great Tuesday set, Thursday proved to be more challenging. Not only mentally in attacking the weights by sets and reps, but also physically. I was not jiving according to set exception and could not completely get in the zone to refocus and also felt a bit worn due to sleep and not optional food intake. I don't wish to be complaining about various aspects of possible reasons of things not going according to plan. But instead treat it as a lesson of being able to quickly forgetting and reloading confidence to be able charge ahead instead of looking backwards. The Key is (with PT workouts especially) to go full throttle and strive for maximum performance for each rep, and not botch down on "pain/pleasure"and making it over complicated or too tactical. The search for the switch will be my big story for 2010!

WU w. shoulder vrängningar and agility

Dips: Supposed to do 25 in a row, but stopped after 7 and then some as I felt something was not right with my left shoulder. I left the dips for this week and continued with

Pullups: 15 -- I could have gone for Personal Best, but for some reason felt 15 was ok!

Front squats: in various kg 1x5 50 kg, 1 x 5 60 kg, 1x 70 kg. I usually like this exercise and has a good handle on the squats, but the workout came to a halt after some sets as we added weight. I was not up to reload for a another set of 5 at 70 kg, and then tried lessweights 50 kg for 20 reps and stopped dead cold after 5/6 reps! It was not to be!

Finished with Tabata row 8x20 sec and practicing technique.

NEW Personal Bests Deadlift & HSPU

Ambitious set on Tuesday working on getting in prime shape for the new decade!

Started out with WU with agility and a new exercise for stretching back and legs. Extended the exercise to use deadlift-stance and adding weights.

Main set was focus on deadlifts and head-stand pushups. Several mixed sets with 5x and 3x up to 130kg deadlifts and in between 3 HSPU --new best. I also did a new personal best of 140 kg for 1 deadlift, also tried for 150kg but didn't succeed this time. Although the 140 kg came fairly easy so I'll get the 150kg next time for sure! Also feel good about 3 HSPU -- will go for 5 managing 5 soon.

Circle of 21-15-9 Box jumps, Squats, Sit-ups (hands on head). Time 8:30. Kicker was to get fast boxjumps and the situps using stricter technique.

First time for Snatch Deadlifts

Back to the gym and a PT session for Thursday's workout that felt good and was much needed after the breaks!

Warmup with agility exercises and some kettlebell swings.

Snatch deadlifts 80 kg mixed with 3x8 Headstand pushups, using timer for the breaks and lifts done in high tempo. The HSUP went quite well -- I've clearly improved my strength in this exercise. Also first time I did the snatch deadlifts. These two exercises were a good mixed and provided a great workout.

Nextup was a mix of Pullups (slowed down to take 3 seconds to recline) 3x5 reps mixed with

Pushups (slowed down to take 5 second to complete each) 3x15 reps.

Finished the workout with rowing technique. Objective is to perfect and get the cardio going as much as possible.

5 Frågor Som Definierar Framgång | CrossFit Nordic

I like this post from Crossfit Nordic --about 5 questions that define success :

5 Frågor Som Definierar Framgång | CrossFit Nordic

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40-30-20-10 circle at home!

Great to be back in Stockholm and getting back in the groove for 2010!

It helps me quite a bit to be at home-base to continue developing my training and eating/cooking. Looking forward to prepare some nice and healthy dishes this year, and for the training continue to set new Personal Bests and establish a pro-attitude and workout routine.

Had to change today's training from Gym to Home and went for the 40-30-20-10 circle of pushups, situps and squats.

Broke the pushups in 15's and 10's for the 30 and 20 set, otherwise did all in row. Time 11:01:07 and broke a nice sweat and the cardio-pump started nice!