Thursday set at CrossFit Nordic, It's been a week since the the las set and I was eager to train.
Another cool thing was checking out CrossFit-SM in Solna this past Saturday. Very inspiring and amazing performances from all.
WU and Agility
Clean - Practice and lifts up to 60 kg. Did ok with the lifts practicing again and again technique. Key for be is to use the hip movement and have the barbell really close to the body and not use the arms to much. 60 kg went quite easy, but missed on the end of movement (a bit of stalling) for 65kg (which I've done before) and have to get the new PR next time for sure ;-)
"Diane"
21-15-9 reps, for time ...
Deadlift 225 lbs / 100 kg
Handstand push-ups
Time: 18 min 38 sec
My first time for a real Diane, The deadlifts were no problem, what took time was the HSPU. I split into 3-3-3 leading up to the 21, 15 & 9. OVerall happy about the performance and good a good workout both muscles and cardio felt good!
Saturday, November 20, 2010
Monday, November 15, 2010
New PB OHS 3REP (Thursday)
Thursday's set @ CrossFit Nordic.
It's been since Saturday since I've seen a gym, due to a very quick & nasty winter-flue that caught our family in the beginning of the week. Come Thursday , and I was feeling quite good, and ready for a workout:
WU and agility w. 10 burpees, 20 kettlebell swings etc
OHS :
various combinations in 5 reps (up to 55 kg) leading up to new Personal Best for 3 Reps 60 kg! I did try 1 rep max for a new PB @ 65 kg, but hesitated getting the bar into position, and will have to get it next time since 5 reps for 55kg was no problem.
The OHS was mixed with
Pullups 10, 8, 6, 6
& Knees to Elbows 10, 10
We finsihed with a few rounds of Pushpress & Shoulderpress (40kg)
1: 5,5; 2: 4,6, 3: 0,5
I was quite beat (and happy with the OHS, although a bit miffed about missing the 65kg which should e no problem), and had to fight to get 'em done in good fashion. All about focusin' as the shoulder exercises can play mind games :-)
It's been since Saturday since I've seen a gym, due to a very quick & nasty winter-flue that caught our family in the beginning of the week. Come Thursday , and I was feeling quite good, and ready for a workout:
WU and agility w. 10 burpees, 20 kettlebell swings etc
OHS :
various combinations in 5 reps (up to 55 kg) leading up to new Personal Best for 3 Reps 60 kg! I did try 1 rep max for a new PB @ 65 kg, but hesitated getting the bar into position, and will have to get it next time since 5 reps for 55kg was no problem.
The OHS was mixed with
Pullups 10, 8, 6, 6
& Knees to Elbows 10, 10
We finsihed with a few rounds of Pushpress & Shoulderpress (40kg)
1: 5,5; 2: 4,6, 3: 0,5
I was quite beat (and happy with the OHS, although a bit miffed about missing the 65kg which should e no problem), and had to fight to get 'em done in good fashion. All about focusin' as the shoulder exercises can play mind games :-)
Sunday, November 7, 2010
CrossFit Total!
Saturday morning set at CrossFit Nordic. Focus was to max out and see where I ended up in a CFT - Crossfit Total. I got new Personal Best in Back Squat and Shoulder presses, and for the Deadlift was the same "best" as I got in Oct. Good stats to build on, and nice in combination with the continued practice on the clean, snatch and jerks!
Warmup w. Agility and "Pullup-stretch" hanging from the bar. Kettelbell swings 2x20
Shoulder Press: 55 kg
Back Squat: 115 kg
Dead Lift: 150 kg
Total: 320 kg
w. various lifts and sets in each category to get the max
21-15-9
KTE - Knees to Elbows
Situps
Time: 8:35 min. I was gonna kip the KTE, but in some funny way went the hard road, that also took more strength and time!
Warmup w. Agility and "Pullup-stretch" hanging from the bar. Kettelbell swings 2x20
Shoulder Press: 55 kg
Back Squat: 115 kg
Dead Lift: 150 kg
Total: 320 kg
w. various lifts and sets in each category to get the max
21-15-9
KTE - Knees to Elbows
Situps
Time: 8:35 min. I was gonna kip the KTE, but in some funny way went the hard road, that also took more strength and time!
Saturday, November 6, 2010
Monday recap : PU-Claps & Clean
Went for a planned set Monday evening right after yesterdays (Sunday). It was quite useful to head right into action as the muscles and all of the body was rightfully sore from the Sunday workout.
* WU and agility incl. 20 Kettlebellswings
* We then spent a major time on lifts and technique for Clean (this time - starting at knee hight, not from the floor). I don't remember the exact sets and weights, but I believe I set a new record in the end. Key for me is to first focus and then get the start of lifts jamming with the technique and make-it-happen with the heaviest weights possible for each type of lift.
* Finished with some nice cardio:
4x
Row 1 min - at max (shooting for speed 1:40 (500m / time) or at least 300 m
Pushups w. hand clap -> # 20, 15, 12, 10
* WU and agility incl. 20 Kettlebellswings
* We then spent a major time on lifts and technique for Clean (this time - starting at knee hight, not from the floor). I don't remember the exact sets and weights, but I believe I set a new record in the end. Key for me is to first focus and then get the start of lifts jamming with the technique and make-it-happen with the heaviest weights possible for each type of lift.
* Finished with some nice cardio:
4x
Row 1 min - at max (shooting for speed 1:40 (500m / time) or at least 300 m
Pushups w. hand clap -> # 20, 15, 12, 10
Sunday, October 31, 2010
Snatch balance news
A mid-day set @ Crossfit Nordic, and the second for me this week. I feel much better now than at the start of the week as it felt I had a cold coming. Tried a new exercise "snatch balance", and back an forth on the kipping technique that went sweet with the KTE--I'll now transfer the momentum to the pullups. The cardio run was useful as usual as it is easy to hide in the comfort zone. I slowed down in the middle messing up the time and performance, but "finished" (was up for 10 rounds, but settled for 7!) in great form.
WU with agility and burbees
Snatch-Balance. Sets in 5 and 10's @ 20, 30, 35 kg. The heaviest set were 4 @ 40 kg--which is as of now my new PR. Checked out some clips on the net and I'm sure I'll excel in this exercise (my OHS PR is 60kg).
Kipping pullups training mixed with Kipping Knees to Elbows in various combinations
- The KTE flowed nice, and we're trying to get the rhythm to the pullups :-)
Set of 7 rounds of
5 Knees to Elbows
Thrusters w. xx kg kettle bells
15 squats
Time: approx 17 min.
Breakfast: Egg & Bacon + Kvarg w. walnuts and berries
Lunch (after the workout): Salmon (fjärilar)
Dinner: Bacon infused burgers w. avocado and sallad ++
Other than that, getting adequate Sleep will be a priority this week!
WU with agility and burbees
Snatch-Balance. Sets in 5 and 10's @ 20, 30, 35 kg. The heaviest set were 4 @ 40 kg--which is as of now my new PR. Checked out some clips on the net and I'm sure I'll excel in this exercise (my OHS PR is 60kg).
Kipping pullups training mixed with Kipping Knees to Elbows in various combinations
- The KTE flowed nice, and we're trying to get the rhythm to the pullups :-)
Set of 7 rounds of
5 Knees to Elbows
Thrusters w. xx kg kettle bells
15 squats
Time: approx 17 min.
Breakfast: Egg & Bacon + Kvarg w. walnuts and berries
Lunch (after the workout): Salmon (fjärilar)
Dinner: Bacon infused burgers w. avocado and sallad ++
Other than that, getting adequate Sleep will be a priority this week!
Tuesday, October 26, 2010
Snatch PR w. Video Clip!
Had a day off from work, mainly to take care and clean out storage areas and move around stuff.
I have booked two session at Crossfit Nordic this week and one set on my own to get back in to real action and make progress. Today was lots of fun and got a good clip to show for it. The video is a great method to analyze technique, almost like checking the golf swing. Another key takeaway is to really prioritize getting the right amount of daily sleep.
* Warm up + Agility; and quick Burpees working on rhythm and feet position
* Barbell Snatch : Technique and 'lots of lifting at various weights.
I managed a new Personal Best on Barbell Snatch 45 kg!
* 1x, 2x, 3x, 4x, 5x, 6x, 7x lifts per minute:
7 Ringdips
6 Pullups
See the clip of me making the Barbell Snatch lift :
Also check this one out -- it's a great instructional clip I found linked from CrossFit Nordic:
Enjoy!
I have booked two session at Crossfit Nordic this week and one set on my own to get back in to real action and make progress. Today was lots of fun and got a good clip to show for it. The video is a great method to analyze technique, almost like checking the golf swing. Another key takeaway is to really prioritize getting the right amount of daily sleep.
* Warm up + Agility; and quick Burpees working on rhythm and feet position
* Barbell Snatch : Technique and 'lots of lifting at various weights.
I managed a new Personal Best on Barbell Snatch 45 kg!
* 1x, 2x, 3x, 4x, 5x, 6x, 7x lifts per minute:
7 Ringdips
6 Pullups
See the clip of me making the Barbell Snatch lift :
Also check this one out -- it's a great instructional clip I found linked from CrossFit Nordic:
Enjoy!
Sunday, October 24, 2010
Quicke of the week
Managed to do a small come-back set today, as last week got short-changed on the weekend training, and this week has been a bit busy with "stuff", rescheduling & lack of sleep. So it felt good to finally on Sunday do the deed @ Sats St. Eriksplan:
Warm-up & Agility w. Kettle bell swings 24kg (10) & 32 kg (10)
5x
5 Deadlifts 100 kg
3 HSPU
Food's been good throughout the week, and I am catching up on sleep as we get in to a new week with endless opportunities!
Warm-up & Agility w. Kettle bell swings 24kg (10) & 32 kg (10)
5x
5 Deadlifts 100 kg
3 HSPU
Food's been good throughout the week, and I am catching up on sleep as we get in to a new week with endless opportunities!
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