Golf and Tabata!

Started the day with hitting a bucket of golf balls! I've started playing golf again--got new Callaway clubs and I am reday to go! Last time I played was '05 so it's really a comeback! I've booked a refresh training day on August 9, and my aim is to get a steady game and pass 36 this season. Next up is to get a handicap below 24 early-on next season. It would be really cool to be able to play at Bro Hof (see pix of this amazing plaze). Went for lunch there today (The Castle :-) )and it was some place to see.

It was then time today for a tough 1 h CrossFit set at Sats Tule. Started with mobility exercises and had a first try at "pistols" with help from David the Trainer. On to OHS where I managed to get a new PR 6x40 kg, which felt great!

Next up was 2x Tabata (1 Tabata is 4 min of 20 sec on, 10 sec off) with Deadlifts (80 kg), mixed with Burpees. Eight minutes that really got the heart punding. Then on to 2xTabata of Push Press and Squats.

Back squats and Mini-Cindy!

One hour CrossFit workout yestersday focusing on heavy lifts similar to last week. Started out with OHS --we wanna build steady performance and increases. I didn't go all the way matching my PR of 5x40kg this time, but will probably get to it on Thursday.

Continued with Back squats 3x5 80 kg and 1x5 90 kg--I am using a new technique and I really have to give it all to do the 90 kg reps. I am having the bar slightly higher up on shoulder/neck, making me use the legs a bit more than the upper body strength compared to before.

Funny muscle pix showing back squats--just rented the movie Bigger Stronger Faster about the enormous use of Steroids (US bases documentary, but probably applicable for the rest of the World also, as we share many of the same ideals). Will be interesting to watch, and at the same time probably freightening how many uses these bullshit preparations. The thesis is that people are ready to use "anything" to get ahead--to cheat and put your self in serious danger (juicing) did not matter at all--It's all about winning and getting ahead to any price. Will report back when I've watched it!

Next up Shoulder Presses 3x5 40kg--great exercise that's starting to give results. Ended the set with a mini Cindy i.e 1o min of max reps (normal Cindy is 20 min). I finished six rounds in 10 min, since it was the end of a quite heavy set I'm ok with my performance--will get back to Cindy soon 'though ;-)

"Cindy"

Complete as many rounds in 20 minutes (Mini Cindy 10 min!) as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Check this out from Stronglifts.com

Benefits of The Squat. Every muscle works when you Squat: legs move the weight, abs & lower back stabilize, upper-back stays tight, arms squeeze the bar, etc. The Squat is a full body exercise.

• Builds Muscle. You can use heavy weight when doing the Squat. Heavy weight means more stress. This stress causes a hormonal response: increased testosterone levels. Meaning more muscle.
• Leg Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat.
• Hip Flexibility. While you need hip flexibility for Squats, once you have this flexibility, doing Squats maintains it.
• Knee Stability. Squats done with proper technique, with the bar coming below parallel, strengthen your knees.

PR OHS and Cray fish Premiere

It was time for 1 h crossfit at SATS Tule on Thursday! Worked hard and managed to get a new PR in OHS (see example of this cool exercise below) 5x40 kg. All in all I think I managed to do 4x5 reps with various weights leading up to 40 kg. Backsquats followed with 90 kg 3x5 reps.. were going to do an extra round of 5x90 kg but it was not to be this time. Finished with 2x lunges walk, lifting a 10kg (correction) bell overhead mixed with Burpees 21 & 15 reps. All in All great sets and end of the weeks-weekday training.

The overhead squat is a demanding, but rewarding, whole-body exercise. It builds strength and flexibility in the shoulders and core, especially the lower back, as well as the legs. It improves balance and coordination. In Dan John's words, it "makes the body one piece".

We also premiered the cray fish season that officially starts in August, with "småländska kräftor" on Friday! Today's lunch was a fantastic US steak bought at NK Saluhallen, with some awesome pasta Tünde made (with mini-scallops) ..mums!!!

Tuesday workout

New set yesterday-1 h crossfit workout at Sats Tule. Great to be back with the heavy weights as last week was mainly outdoors with running and short crossfit exercise-circles.

Started with backstretches, which is key to work up mobility that helps all my exercises. On to OHS, mixed with Pullups (4x5 with added weight on left/right foot) and Shoulder Presses (4x5 40 kg). Then Deadlifts, where the main set was 4x5 with 100kg weights. The new deadlift technique is working well, and I can't wait to beat my PR of 137,5 kg soon! Finished with a stomach circle of Knees-To-Elbowes mixed with Situps (14-9-6 reps).

Today is my birthday and it's been an amazing day of family celebration with good food and people. Time for Crossfit again tomorrow and I'm really looking forward to it!

Sunday last call!

Just finished my "morning set" at 23.20! Did 100 pushups and 100 situps in the sequence 40 (PU-straight w/o break)-10-25-25 while cranking the first four Velvet Revlover songs on Libertad (13 min)! Feels great..time for bed.

And note for next week.. plan ahead and don't be such a time optimist.

Saturday Burpees

Went to Karlberg to do some technique at the Obstacle course, didn't do any complete runs 'though today. Today's workout consisted of 100 burpees, I finished in 12:05 min--quite some work actually! The on to a 4 k run I'm quite happy with.

Enjoyed the rest of the day with mine and my brothers families at Skansen in Stockholm. Awesome day!

Down on the upside!

Went for an outdoor run (about 4k) and a mini-crossfit workout to blow off some steam after work and get out in the nice weather. Did the 10x10 (a total of 100 each) exercise of Squats, Pushups and Situps. Didn't go for max time and finished in about 13 min. Ran really well.