Great start of this week with a Gym workout @ CrossFit Nordic (yesterday). I still felt the cold so we took it easy on the cardio.
Warm up and agility
Front Squats - in reps of 5 & 3's. Ended up with a new Personal best for 95kg!
I'm very happy considering how hard I had to work for the 80 kg last week!
Deadlifts in various reps, leading up to 3x2 130 kg
Mixed with HSPU - target was to go for 8 -- I did new PR of 7 (although not full extended, and also two other sets of 6's.
Ring dips 10 reps & a mixed set of 6+3+1.
All-in all great performance as I felt my strength has kept up well. Great improvement in front squats, and happy as the dead lifts were no problem at all. I'm now working on getting the cold out of the way and build up performance and cardio!
Wednesday, March 23, 2011
Tuesday, March 22, 2011
17th w. Front Squats & Cleans
After a week of a cold that kept creeping from the 9th (and made me stay home 10-11th), it was time on the Thursday the 17th to get a healthy starter set done @ CrossFit Nordic.
Warmup with agility - Squats in fine form
Various Front Squats in 5's & 3's for 60 & 70 kg -- up to 1 rep 80 kg. We were shooting for 2 at 80, but 1 was the stop at this time. More mental than actual heavy weights. (hint I did new PR on the 22rd w. 95kg :-)
Cleans - variation in weights working on technique, various reps 40-50 kg.
In between Chins/Pullups 10-8-6
Overall I was happy with my front squats and technique that worked nice. Great to get working with the body, and will help me boost energy to get the cold to go away..
Warmup with agility - Squats in fine form
Various Front Squats in 5's & 3's for 60 & 70 kg -- up to 1 rep 80 kg. We were shooting for 2 at 80, but 1 was the stop at this time. More mental than actual heavy weights. (hint I did new PR on the 22rd w. 95kg :-)
Cleans - variation in weights working on technique, various reps 40-50 kg.
In between Chins/Pullups 10-8-6
Overall I was happy with my front squats and technique that worked nice. Great to get working with the body, and will help me boost energy to get the cold to go away..
Sunday, March 6, 2011
And there it was!!
Much needed set at Crossfit Nordic today --It's been a great week of Rock N' Roll and travel with work where the Crossfit type training where the thing that got down-prioritized a bit. Although I ran on full energy from the Saturday/Sunday set.
Warmup with agility
Work on Cleans
Main event:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 105 kg
Bench Press 70 kg
Clean 40 kg
I tried this run in December and quit where it was only 15 reps left, this was not an option today, so we went for completion. Deadlift and Clean is no problem, it was the bench press that took some time and in the end I had to do 1'1'1' and all in all I had to go for 44 min. The time will be beat easily as I will regain my "breast strenght" :- )
Key was that I completed the sets! Great finish of an awesome week! Next up full Crossfit focus!!
Warmup with agility
Work on Cleans
Main event:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 105 kg
Bench Press 70 kg
Clean 40 kg
I tried this run in December and quit where it was only 15 reps left, this was not an option today, so we went for completion. Deadlift and Clean is no problem, it was the bench press that took some time and in the end I had to do 1'1'1' and all in all I had to go for 44 min. The time will be beat easily as I will regain my "breast strenght" :- )
Key was that I completed the sets! Great finish of an awesome week! Next up full Crossfit focus!!
Sunday, February 27, 2011
Sunday quick-mix!
Hey! I have two great and challenging workouts @ CrossFit Nordic to write up -- (Sunday 20 Feb & Saturday 26 Feb). Here's what I did today though-
I headed to Sats Odenplan Sunday evening to do a workout on my own to get up to speed and cove the essentials for the week in parallel to yesterdays main workout. It was the first time in years I went to thus gym, what made it great today was the generous opening hours
Warm UP with agility
5x5 sets of
70 kg Front Squats
75 kg Bench Press
The first 1-3 sets were no problem, had to work a bit more on the 4&5 though.
Quick circle training in high speed
5 Pullups
10 Kettlebell swings 32kg
15 Squats
I really enjoyed this one and performed well. All in all key to get a way and get some good reps in to the system!!!
I headed to Sats Odenplan Sunday evening to do a workout on my own to get up to speed and cove the essentials for the week in parallel to yesterdays main workout. It was the first time in years I went to thus gym, what made it great today was the generous opening hours
Warm UP with agility
5x5 sets of
70 kg Front Squats
75 kg Bench Press
The first 1-3 sets were no problem, had to work a bit more on the 4&5 though.
Quick circle training in high speed
5 Pullups
10 Kettlebell swings 32kg
15 Squats
I really enjoyed this one and performed well. All in all key to get a way and get some good reps in to the system!!!
Sunday, February 20, 2011
Quick fix Sat.
In for a quick set on Saturday, basically a cover up for the week and in preparation for Sunday's main set.
Worked on agility and warm-up routine thoroughly.
Deadlifts 100 kg in various in combinations of 10's
3x10 with some 5's mixed with HSPU 3x5.
Short set, but gave some energy. Originally 21-15-9 but did not sweat it out!
Worked on agility and warm-up routine thoroughly.
Deadlifts 100 kg in various in combinations of 10's
3x10 with some 5's mixed with HSPU 3x5.
Short set, but gave some energy. Originally 21-15-9 but did not sweat it out!
Sunday, February 13, 2011
3x Week Recap + L-pullup vid
It's been a been a great week with three workouts and good food & sleep.
Wednesday (9 Feb)
Quick but effective workout @ Sats St. Eriksbron. I did a reprise of the following:
Warmup with Agility and some kettlebell swings
Friday (11 Feb)
Felt the urge for some deadlifts and managed to hit Sats @ St. Eriksbron for yet another reprise:
Warmup with agility
5x3 125 Kg Deadlifts
5x5 HSPU (w. one set 4+1 and the last on 3+2)
Saturday (12 Feb)
Main set scheduled for the week @ CrossFit Nordic w. trainer Crossfit Dave.
Warmup routine with strict practice of squats (key to get the moves 100% correct)
Shoulder presses at various weights 5x 40, 45, 50, 55 kg
Mixed with various Pullups practices - with L-shapes to get control over legs and coordination (see clip for example)
Pushpress reps at 55 (2x) and 60 kg (1x) - trial for 65 which I didn't make this time. Working on getting the attack right to get the weights and movement within my full focus.
Run-through of circle with focus on intensity:
15-12-9 reps in a row
- Pushpress (dumb-bells)
- Jump- pullups
- Box Jumps
Wednesday (9 Feb)
Quick but effective workout @ Sats St. Eriksbron. I did a reprise of the following:
Warmup with Agility and some kettlebell swings
5 OHS 40kg (bar on chest )
5 Frontsquats 40kg thrust bar on straight arms and do
5 backsquats 40kg Finnish with
5 KTE
- Modified a bit as I did the OHS/FQ/BS 5x5 and then finished with 15+10 KTE.
Felt the urge for some deadlifts and managed to hit Sats @ St. Eriksbron for yet another reprise:
Warmup with agility
5x3 125 Kg Deadlifts
5x5 HSPU (w. one set 4+1 and the last on 3+2)
Saturday (12 Feb)
Main set scheduled for the week @ CrossFit Nordic w. trainer Crossfit Dave.
Warmup routine with strict practice of squats (key to get the moves 100% correct)
Shoulder presses at various weights 5x 40, 45, 50, 55 kg
Mixed with various Pullups practices - with L-shapes to get control over legs and coordination (see clip for example)
Pushpress reps at 55 (2x) and 60 kg (1x) - trial for 65 which I didn't make this time. Working on getting the attack right to get the weights and movement within my full focus.
Run-through of circle with focus on intensity:
15-12-9 reps in a row
- Pushpress (dumb-bells)
- Jump- pullups
- Box Jumps
Monday, February 7, 2011
Sunday intensity
Sunday @ CrossFit Nordic - set at 15:00. I ran a little late so we had to focus on making a shorter and effective workout.
Warmup with agility
OHS (mixed with 5 pullups/chins)
5 reps of 40, 45, 50,
3 reps of 55 kg and a trail of 60 kg which I manged, but ended abrubt.
I was happy overall with the overhead squats and will continue to get better.
Key for me is to get the grip and handling of the bar.
12-9-6 reps of (with 1 min rest in between each set)
Kettlebell Swings 32kg
Burpees
Deadlift 60 kg
Similar to Thursdays set we ended with a circle that were more condensed, and performed with my maximum effort. These shorter and intensive sets works great for me and brings out the best performance!
Warmup with agility
OHS (mixed with 5 pullups/chins)
5 reps of 40, 45, 50,
3 reps of 55 kg and a trail of 60 kg which I manged, but ended abrubt.
I was happy overall with the overhead squats and will continue to get better.
Key for me is to get the grip and handling of the bar.
12-9-6 reps of (with 1 min rest in between each set)
Kettlebell Swings 32kg
Burpees
Deadlift 60 kg
Similar to Thursdays set we ended with a circle that were more condensed, and performed with my maximum effort. These shorter and intensive sets works great for me and brings out the best performance!
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