Sunday 10 min AMRAP

Second day of the certification seminar, going through GHD sit-ups, kipping pull-ups and muscle-ups combined with interesting theory on nutrition and programming. All in all it was an fantastic event, that I can highly recommend.


The main exercise of the day was an AMRAP (as many reps as possible) in 10 min:

12 Medicine Ball Cleans
7 Pushups


I did about 10-11 rounds, and together with Saturday's "Helen" and constant practice 9-fundamental movements it really provided a good work out.


Below is the photo from the seminar (also featured on www.crossfit.com on the entry for Monday August 30th -- I'm right in the middle of the photo in a purple/blue sweather.

Helen in DK ! CrossFit Certification ongoing

Finally an exiting update. I'm currently in Denmark for the CrossFit Certification course I!!

We had a great first day, with lot's of great learning and insight that builds on what I've currenly learned. We went through the foundations and key movements, which can't be streesed enough how important and useful they are.

I really have to give props to Crossfit Dave @  http://crossfitaf.blogspot.com/ who is an amazing trainer, and who's attention to detail and coaching is pure world-class level! I'm really excited and proud that I've found this form of training and made it a major part of my life (my wife is also into CrossFit) going from scratch, and also knowing where I now need to go to improve my "weaknesses" and build on my strength to reach a great level of overall fitness and life -- i.e moving in to the oustide of the comofrt zone :-)

Anyways, We finished the day with a Helen-run :

3x
400 run
21 Kettlebell Swings (20 kg - the highest available)
12 Pullups

My time 11:09, done with some modification on the 2nd  & 3rd round of pullups (jumping).


I know I've got about 3 rather good weeks to recap (journal homework) -- involving some good set and developments at CrossFit Nordic, and we also spent last week in in Budapest (although I did not maximize the training, we had a good time and enjoyed amazing food and wine :-) )

Holiday set - burpees and deadlifts

Headed to the gym (SATS) yesterday to a reprise the 2nd of last weeks sets, the setup works good when training on your own. Gives an all body workout and really pushes you to perfrom as there a max reps, and on time cardio exercises. This weeks sets have felt really good, I'm also eating better, which improves performance and well being--and it's fun to cook!

WU : 3x 10 pushups, situps, squats, and agility ("vrängningar" & stretch)

5x
Deadlifts 5x100kg (3 sec paus below the knees for every rep, where back & breast are in peak/hold position)
rest 30 sec
Max number of dips - did approx. 15 in each round
rest 3 min
21-15-9 reps on time:

Burpees (no breaks)
Pushups

Time 8:05 min - In my opinion better performance than last week. Alway room for improvements in these exercises, as it is the classical trade off b/w pain and pleasure!
Lot's of cooking, did a nice omellete for breakfast, great grilled chicken w. bacon for lunch, and grilled salmon and a new salad (I got from the new Grill book from Börje Salming) for dinner.
- I'll post pictures soon.

Presses & Squats

I reprised last weeks first set yesterday back in Stockholm @ SATS St. Eriksbron, as last weeks workouts were in Visby, Gotland.

WU w. agility

5x
5 Shoulderpresses followed by 5 pushpresses - 30kg, 2x 35kg, 2x 40kg.

5x
5 Frontsquats 50kg - 3 sec down, 2 sec in lowposition, 1 sec up.

3x
5 Pullups
10 KTE
15 Thrusters 30kg

Time: 8:14 sec
Much better performance & effect this time, although I can do even better!!

Finished with salmon & spinach (out of picture)



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Summer Rain dance- OHS & Pullups

Headed to the gym around noon in the middle of a very rainy summer day for this weeks 3rd set. I've got "training recipes" to follow for some of the summer weeks

5x
OHS 40kgx5 (30, 30, 35, 35, 40, 40) Did some mixed weights to get goin'- In the end it felt so good I know I could have pulled out 40's for all sets w/o problems.

Rest 1 min

Max number of pullups
Approximate: 14, 8,8,9,8, (5 to finish up)

Rest 1min

Row

4x500m rest 3 min - rowed timed 1:55/500 m as the meter on all the machines were not workin'.

Finished with a lamb lunch (the mashed potatoes are only for show :-)


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Monday press & Wednesday Deadlifts!!

Here's this week's sets so far- I'm two sets in and are enjoying the summer weeks.

I'll do a re cap of the past weeks that have been quite good performances at CrossFit Nordic.


Dag1- 19 July:

5x

5+5 Shoulderpresses+pushpresses (30kgx1, 35kgx2, 40kgx2)

(5 axelpressar direkt följt av 5 pushpressar)

vila 2 min

Frontsquatx5 50kg

(3 sek ned 2 sek i botten explosivt upp 1 sek i toppen Lika höga armbågar i botten)

vila 2min

3 varv av på tid av:

5 PU
10 KTE
15 thrusters 30kg
Did not get exact time as I got in to a chat with a new buddy about the Crossfit cert. in Denmark in August we're both are going to!!


Dag2 - 21 July

Went up early and went straight to the gym- felt great to start fresh in the morning with lifting weights.

5x

Marklyft 5x100kg 3 sek paus precis nedanför knäna varje repetition där du svankar till rygggen och bröstar upp dig extra mycket.

vila 30 sek

max antal dips (15,15,15,10+5, 16)

vila 3min

21-15-9 reps på tid av:

Obrutna burpees
Pushups
approximate 8 min - really felt the pushups muscles working hard :)

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Wide deadlifts & Pushpress PR! (last weeks exciting recap)

Still a bit behind on the blog, but aiming to recap and get into the present! Actually had a great workout today at CrossFit Nordic with lot's a focus on Olympic Lifts & a Wednesday session at Sats that I'll write about tomorrow.

Sunday 20 June
I worked out on my own @ Sats Tule. Headed down there before lunch to have a go at:

Warm Up w. Agility

Wide-grip deadlifts 5x5 100kg  mixed w. Maximum reps of pullups;
-For the pullpups I was approx 12,10,8,8,8. The deadlifts were quite challenging as the wide-grip makes the exercise a completly different feel and execution. 

Run 5x 200m @ 12% incline, mixed w 5x 10 burpees.
- Cardio at its' best :-) The inclince running gives a good run for sure, burpees no problem, but the running pushed me this Sunday!


Monday 21 June
Switched to Monday from the sceduled Tuesday @ CrossFit Nordic

WU with Rowing 500m.

Went straight into Rowin 3x500 w. target to reach  below 1:55. I managed to dothe best rowing I've ever done.

Then lot's of work on the Pushpress with various weights leading up to new Personal Best at 60 kg. This was a great breakthrough and a good performance to build on. We did solid sets with weights reps of 2x5 40kg -50 kg and 3-1 reps leading up to 60 kg.

Finished with 3x10 Ring Dips(10 being new PR) mixed with3x5 Shoulderpress and the Pushpress @ 20kg.

I then headed to Rome for Anthony Robbins and Unleash the Power Within! Did the firewalk and so on and had a great time!

Sunday 27 June
Came home on Sunday the 27:e and did this week homework of:

40-30-20-10
Jumping Squats
Pushups
Burpee in-to jump
Situps

Time approx 17 min -- and sweathin like a big in our living room :-)