20 pull-ups and some gems!

Tuesday 20 December, 2011

Great to be back at the gym - Crossfit Nordic today. The back is so much better and I'm trying to get rid of the small hint of a cold I have left.

Started with agility and double unders

20 pull-ups - New personal best for me -- and the kipping was my best ever!

worked on front squats and then clean

Clean & Push Press-- various reps of 40 kg, 50 & 60. All right sets working on technique key for me to get down faster and getting the elbows out quicker. I'll work on this more to excel, and then get back to the bigger weights. The back was great throughout and good to be back liftin' after a week & half on no cleans!

30 reps - 3 reps a minute 10 min
Front Squat 65 kg -- good core exercise!

16 Ring Dips (same as my personal best) - Aiming for 20 next!

Overall great run-through. I've had a lower level of gym visits for a few week, but maintaining strength ok. Time to step up and the results will follow fast. I', eating great, and now making sure I get more sleep to keep the triangle of Exercise, Food & sleep in balance!!! Sounds like a new years resolution!

Back pain gone and Cindy

After last Wednesdays set of Deadlift & Benchpress that resulted in a week of back pain and a lot of soreness -- it was time to get back to the gym again..

Today @ CrossFit Nordic

Started with agility and some serious work & manipulation to let go of the back pain --that really did the trick. And I was feeling great again!

Push Press
Various weights in sets of 3 up to
60 kg x 3

Cindy
20 min of 5 pull-ups, 10 push-ups, 15 squats
I did 12 complete rounds & 5 extra pull-ups
Target was 15 rounds -- that I'll get to next time with some extra speed/intensity in my workouts ..

All in all a good comeback although a little slow on cindy, it all felt good as my back is now back in real action!

Quick and Clean - Friday

Friday November 25 @ SATS St Eriksplan

* Clean: Focus on technique and getting a new maximum lift

40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1 
67,5kgx1

Pushed for 70 kg, which is my best -- but did not have patience to wait it out this time :) 

The other weights went great, and it is again about pushing through..

* On time- start with bar on the floor (and do a clean )30 Frontsquat 50kg

NEW Clean PB 67,5kg (23/10)!

Sunday October 23 @ SATS odenplan


Clean: Focus on technique and getting a new maximum lift


40kgx3, 45kgx3, 50kgx3, 55kgx2, 60kgx2, 65kgx1 
67,5kgx1 - New Personal best! YES


(tried, and almost got it: 70kgx1) 


On time- start with bar on the floor (and do a clean )30 Frontsquat 50kg
each minute 4 knees to elbows


Did these quite fast and happy with my tempo approx 3-4 min

New DeadLift Best!

Thursday - October 20 @ Crossfit Nordic

Agility  and barbell exercises

Deadlift  - ramp up in weights ande series -- up to 1 rep @ 155 kg! My new personal best. As the lift came out great we tried for 160 kg, although close it did not go all the way this day (not far away)!

'Jackie'

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups - knicked 15 pull-ups! 

The goal was to go for 10 min -- the rows went great, took some time on the Thruster, and in the end did 15/16 pullups--amnd had to stop as time ran out... Iäll get Jackie next time in 10! 

Overall very happy with this days exercise, as I've been waiting to get new PR in deadlifts & Jackie I'll get no problem! 

New PB Clean and some other eggs in the basket

Two sets to finish the week in good standing -- a bit rushed for time but happy overall with my performance and attack during the weeks workouts!


Saturday 15 October @ SATS Odenplan


A.Clean 40kgx3 45kgx3 50kgx3 55kgx3 60kgx3 65kgx1  


Main focus was to get the cleans in order - Followed with trials 70kgx1, but did several 65 kg cleans (new Personal Best), but never got the 70 kg done. Al due to technique and basically sitting down quicker -- no problem to push the bar up at all

B.Frontsquat 70kgx5x1 


Had to rush the workout as I took time to go over the cleans -- was not able to complete all the sets of Front Squats and following met con -- but will catch up later in the week.


Sunday 16t October @ SATS Fridhemsplan

A.OHS 40kgx3 45kgx3 50kgx3  (55kgx3 60kgx3) 

Got going on the OHS which has been a bit tricky for me to break new ground. I did the ones up to 50kg which felt nice and in good control, but did not muster the 55 etc this time.


B.40 pushpressar 40kg on time tid, each minutet 5 knees to elbows

Had more action goin' on the presses and KTE .. broke them into 10 and then 5's

C. Do in totalt 40 dips and 20 pull-ups  in any combination/set as you want


All Dips up to 30 (breaking 10's & 5's), and then switch to 10 / 10 pull-ups to complete 40/20.

Tuesday Deadlifts & more @ Tule

Headed to SATS Tule (great gym that had got even better -- I had not visited that one in about a year!) on Tuesday 11/10 evening to do the following workout


Warm Up and agility


A1.Deadlift 120kgx3 130kgx3 135kgx3 145kgx3

rest 2min before A2

A2. Benchpress 60kgx5 65kgx5 70kgx5 75kgx5

B. On Time: 40 deadlift 100kg  at the start of each minute do 5 burpees 5 burps






A) Comment: Deadlift and Benchpress went great - had to work for 145 kg w. super quick break bw each lift. 


B) Comment: Felt the previous dedlifts and did not go for 20 at start), but rather quick 4x5's, and finished the last 20 with 2x10 -- burpees sin between as time went by.