Keeping it "Clean"

Off to the CrossFit Nordic gym at Odenplan, Stockholm midday for this weeks major workout. Key today was to getting lifting technique right for Cleans, at the same time as going in with full intensity. It took a while to get some good action, but in the end good results as this is a new exercise for me..

Warm-up with Agility

Continuos practicing on Clean ..

15-10-5 reps of:
Clean - 50kg
Ring Dips

Time 13:03

Some great cooking today, trying out some new Jamie Oliver "Ministry of Food" recepies

Breafast: Eggs, Kvarg w. berries

Lunch: Chicken w. Broccoli

/ mid day Mango smoothie

Dinner: Bacon (pancetta) wrapped Cod.

Get the funk out!

Time for a quick and effective set at the gym (Sats St. Eriksbron) today to keep the momentum goin' and boost some energy.  I've some homework to do so let's get it on until Sunday major set:

WU - agility, squats, sit-ups, kettle bell swings

5 rounds
5 Deadlift 110kg
3 HSPU

Messed up the time a'bit at the start, but built as much intensity into the lifts as possible.

The food has been on a roll since we've got the new kitchen goin' and with lot's of new inspiration from Jamie Oliver, Anthony Bourdain and Crossfit Dave (David Englund) :-)

Breakfast: Kvarg (a steady favorite), Eggs

Lunch: Entrecote (Yes, at Sollentuna Meat & Deli -- pick a cut and get it cooked at once!), Broccoli at the office (a daily rountine)

Dinner: Salmon butterflies (lax fjäril) and vegetables

Drink throughout the day --> Water & Espresso

I also challenged myself Tuesday night to do some pushups and  went to 46, soon pushin' # 50!

150 kg Deadlift - New Personal Best!

Sunday set at CrossFit Nordic, the second workout this week following Mondays.


Great feeling of getting the Deadlifts in place and adding weights. I did not use the thumb lock, and as the lift was smooth I believe I'll go for 160 in short time. The HSPU has gained momentum and the reps went nice, I've added overall strength and will push new PR soon (6 HSPU last week). Overall I've been in a good space hitting new PR's continuously. Next step is to put in 1-2 short sets in the middle of the week to gain energy and performance flow together with balancing sleep and food.

Dead lifts:
Various sets of 5x, 3x lifts from 80kg-145kg
--> leading up to new Personal Best of 1 rep 150 kg!

5-4-3-2-1 Reps of:

HSPU
Dead lift 120 kg
3x Circle of:
8 High Jumps
10 Kettle bell swings 32kg
12 Burpees

On time with 1 min rest in-between

New Personal Best - OHS!

Headed to CrossFit Nordic yesterday evening, following last weeks Sunday (19/9)  and Monday 20/9) workout-sets which had created some good momentum pushing out some of my best performances with new PR's  - I'll put these up. Had a hectic week with some traveling that made me postpone the planned Friday and Sunday mini-workouts, although no real excuse -- I was looking forward to Monday's workout.

28 / 9 / 2010

OHS

5 x 40 kg

3 x 45 kg

3 x 50 kg

2 x 55 kg

1 x 60 kg  --> New PR!

Kipping Pullup

10 x 3 --> Working on getting the technique right

5 varv

15 DL 60 kg

15 PSHU

6:19 Min

--> I believe my best time yet, although the pushups took it's tool in the end as it was the end of the workout! 

Will repost an earlier entry mentioning I did this one in 6 min straight, avoiding a punishment  of 100 burpees :-)

Food: We've got a new kitchen, and the dishes are flying out. Lot's of meat/fish and vegetables. I'm also going through an India  phase trying out some classic dishes. 

Under my thumb - Deadlifts!

Midday set at Crossfit Nordic last Saturday (9/11). The second set last week (Also trained on Thursday).

Started out with agility and then right on to deadlifts. Lot's of sets with varied weights, as it got heavier I started to use the thumblock for the first time. Felt a bit odd at first, but resulted in greater power on the hevy lifts. The goal is to achieve new PB within near time.

Deadlifts mixed sets reps of  5's, 3's & 2's up to 140 kg

Mixed with Ring Dips 4x8

5x

8 Kettelbell swings 32 kg

8 Pushups

32kg is quite heavy and it's important to focus on the technique, the pushups makes the arms and chest get a real workout as the previous exercises takes it's toll.

From this Friday the new kitchen is opened!!! Lot's of exciting dishes to start on, and nice to be in full control of the foods again ;-) 

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 :-) )