hej
Denna vecka har vi startat arbetet med att skola in nya ledare på CrossFit Norrtälje, Jenny var med på torsdagens pass och gjorde en gedigen insats när vi körde Ryggborgarmärket med alla medlemmar. Det innebär 100 marklyft på sin egen kroppsvikt och görs på tid!
Vi hade givetvis många som skalade ner genom att köra på lägre vikt men några genomförde på egna kroppsvikten. Min förra tid var 9.11 och då hade jag kört ett hårt träningspass innan, därför hade jag räknat med att sänka tiden och jag blev glad över att köra passet på 5.46 med nya matchvikten 80 kg på stången!!
Det märks att jag blivit starkare för alla övningar ger nya styrkerekord. Nu ska jag bara bli bättre löpare igen...
Andreas Grafling slog mig genom att köra passet på 4.56 nånting, imponerande insats.
Kort blogg idag, over and out
fredag 25 mars 2011
söndag 20 mars 2011
Blog Comeback for mr CrossFit Principal
As for Don Thomaso, it´s been a while since I made an appearance on the blog. Our CrossFit box´s ownership is under reconstruction and we´ve all been quite busy...
Training is still fine though and I´ve made some progress the last few months. No injurys or illnesses for almost three months now and I guess that´s an explanation? =) I´ve gained 6-7 kilos due to my not-so-serious diet, most of it muscles I believe but I have also noticed a decrease in agility and speed since winter´s been cold and there has been almost zero running or biking. Having a hard time getting back to my normal results in running but I have also decided to focus A BIT more on strength so perhaps I will not be as fast this summer as the last...
My Deadlift 1 rm is now at 175 kg and my benchpress is, for the first time in my life, over 100 kg! Haven´t been doing serious squatting for a long time so I have no results to share.
Muscle up- weighted 5 kg
Kipping pull ups- + 25
Ring Dips- 30
BTW, CrossFit Norrtälje has had our first female member completing a Muscle Up! Since our box is quite new, many of our members are in the beginning of their CrossFit career but we see so much progress! CrossFit really is the shit, isn´t it?
See ya!
Training is still fine though and I´ve made some progress the last few months. No injurys or illnesses for almost three months now and I guess that´s an explanation? =) I´ve gained 6-7 kilos due to my not-so-serious diet, most of it muscles I believe but I have also noticed a decrease in agility and speed since winter´s been cold and there has been almost zero running or biking. Having a hard time getting back to my normal results in running but I have also decided to focus A BIT more on strength so perhaps I will not be as fast this summer as the last...
My Deadlift 1 rm is now at 175 kg and my benchpress is, for the first time in my life, over 100 kg! Haven´t been doing serious squatting for a long time so I have no results to share.
Muscle up- weighted 5 kg
Kipping pull ups- + 25
Ring Dips- 30
BTW, CrossFit Norrtälje has had our first female member completing a Muscle Up! Since our box is quite new, many of our members are in the beginning of their CrossFit career but we see so much progress! CrossFit really is the shit, isn´t it?
See ya!
fredag 18 mars 2011
Collected training 110318
Been a while, i know. Not so motviated on doing any serious training due to me deployment.
But some progress:
Benchpress 80KGx8
Shoulder-press 61KGx6
Deadlift 170KGx5
25KGx5x3 strict pullups (palms facing body)
Tdays session:
Snatch 3-2-2-1-1-1 30-40-45-50-55-60-70f-70f-65f
C&J 1-1-1-1-1 65-70-75-80-85
Amrap 10min
30 DOUBLEUNDERS
15 POWESNATCH 35KG
5ROUNDS+5PS
Alot of thinking right now, and im leaning towards GPP again, more fun, and more progress over alot of exercises. Not realy interested in having a 150 squat and not even capable of a sub 50 10k.
Onwards!
But some progress:
Benchpress 80KGx8
Shoulder-press 61KGx6
Deadlift 170KGx5
25KGx5x3 strict pullups (palms facing body)
Tdays session:
Snatch 3-2-2-1-1-1 30-40-45-50-55-60-70f-70f-65f
C&J 1-1-1-1-1 65-70-75-80-85
Amrap 10min
30 DOUBLEUNDERS
15 POWESNATCH 35KG
5ROUNDS+5PS
Alot of thinking right now, and im leaning towards GPP again, more fun, and more progress over alot of exercises. Not realy interested in having a 150 squat and not even capable of a sub 50 10k.
Onwards!
Deadlift zon 110318
Energy: Medium
Motivation: High
Body weight: 112,4
Warm up
4 rounds with 20 kg bar of
20 Push press
20 Good mornings
20 Back squats
20 Standing row
3 rounds with 70 kg of
10 Deadlift
5 Power clean
Deadlift (no belt)
100kg x 10
120kg x 3
160kg x 1
180kg x 1
200kg 2 missed attempts
195kg x 1
Metcon
5 rounds of
5 deadlift at 160kg
10 KB swing 32 kg
10 Burpees
Phuuuuu!
Afterburner
4 rounds of
6 barbell row at 55 kg and 5 barbell shoulder press at 40 kg
4 rounds in cable cross of
8 Single arm lats pull from below
8 Lats pull high
20 sit ups
3-2-1 GO
Motivation: High
Body weight: 112,4
Warm up
4 rounds with 20 kg bar of
20 Push press
20 Good mornings
20 Back squats
20 Standing row
3 rounds with 70 kg of
10 Deadlift
5 Power clean
Deadlift (no belt)
100kg x 10
120kg x 3
160kg x 1
180kg x 1
200kg 2 missed attempts
195kg x 1
Metcon
5 rounds of
5 deadlift at 160kg
10 KB swing 32 kg
10 Burpees
Phuuuuu!
Afterburner
4 rounds of
6 barbell row at 55 kg and 5 barbell shoulder press at 40 kg
4 rounds in cable cross of
8 Single arm lats pull from below
8 Lats pull high
20 sit ups
3-2-1 GO
tisdag 15 mars 2011
Bench press day 110315
Energy: Medium
Motivation: Little angry :)
Body weight: 112,5
Warm upp
4 rounds of
10 Airsquats
10 Sit up
10 Push up crawl
10 Bench press with bar 20kg
Bench press tech with 1 sec stop
70kg x 12
110kg x 6
120kg 3x3
Round 1
5 rounds of
8 Bench press at 105kg
8 Sumo dead lift high pull at 60kg
12 backextansion with 15kg
Round 2
5 rounds of
10 Single arm row in hammer strenght machine 65 kg
10 Barbell floor press
10 Push up on barbells wide position (as possible)
5 Barbell clean press
10 Airsquat on big training ball (balance practice)
Afterburner
4 rounds of
8 From below pec flies
8 Single Triceps press with thick rope
8 High row (backside of shoulders)
8 Single arm from above pec flies
5 burpees
3 - 2 - 1 GO
Motivation: Little angry :)
Body weight: 112,5
Warm upp
4 rounds of
10 Airsquats
10 Sit up
10 Push up crawl
10 Bench press with bar 20kg
Bench press tech with 1 sec stop
70kg x 12
110kg x 6
120kg 3x3
Round 1
5 rounds of
8 Bench press at 105kg
8 Sumo dead lift high pull at 60kg
12 backextansion with 15kg
Round 2
5 rounds of
10 Single arm row in hammer strenght machine 65 kg
10 Barbell floor press
10 Push up on barbells wide position (as possible)
5 Barbell clean press
10 Airsquat on big training ball (balance practice)
Afterburner
4 rounds of
8 From below pec flies
8 Single Triceps press with thick rope
8 High row (backside of shoulders)
8 Single arm from above pec flies
5 burpees
3 - 2 - 1 GO
måndag 14 mars 2011
Squat to you drop day 110314
Energy: Medium
Motivation: Low
Body weight: 113.1kg
Warm up
Back squat (no belt support)
10 @ 70kg
8 @ 110kg
6 @ 120kg
3 x2 @ 130kg
2 x3 140kg
Round 1
5 rounds of
5 Abb roll thrustor @ 60kg
5 Back squat @ 110kg
6 KB snatch on instabile ground
Round 2
5 rounds of
6 Overhead squat @ 50 kg
6 Shoulder press @ 70 kg
20 sit ups with 9 kg ball
6 KB swing @ 32kg
Afterburner
Back squat @ 110 kg max rep 14 rep
Motivation: Low
Body weight: 113.1kg
Warm up
Back squat (no belt support)
10 @ 70kg
8 @ 110kg
6 @ 120kg
3 x2 @ 130kg
2 x3 140kg
Round 1
5 rounds of
5 Abb roll thrustor @ 60kg
5 Back squat @ 110kg
6 KB snatch on instabile ground
Round 2
5 rounds of
6 Overhead squat @ 50 kg
6 Shoulder press @ 70 kg
20 sit ups with 9 kg ball
6 KB swing @ 32kg
Afterburner
Back squat @ 110 kg max rep 14 rep
fredag 11 mars 2011
3-2-1 GO Freewilly 110311
Motivation: High
Energy: Medium
Body Weight: 112,3kg
Warm up
Round 1
4 rounds + 1 round max rep
6 Power snatch 50kg max rep 16
6 Front squat 80kg max rep 13
6 Press 75kg max rep 11
20 Ball slam 9kg max rep 65
Round 2
4 rounds + 1 round max rep
6 Deadlift 130kg max rep 21
10 Push - press 60 kg max rep 14
6 Single arm KB snatch with instabile ground 24kg max rep 24
20 sit up max rep 45
Afterburner
In cable cross 4 rounds 10 rep of
From below flies
Triceps with rope
Row high
Burpee pull up
Energy: Medium
Body Weight: 112,3kg
Warm up
Round 1
4 rounds + 1 round max rep
6 Power snatch 50kg max rep 16
6 Front squat 80kg max rep 13
6 Press 75kg max rep 11
20 Ball slam 9kg max rep 65
Round 2
4 rounds + 1 round max rep
6 Deadlift 130kg max rep 21
10 Push - press 60 kg max rep 14
6 Single arm KB snatch with instabile ground 24kg max rep 24
20 sit up max rep 45
Afterburner
In cable cross 4 rounds 10 rep of
From below flies
Triceps with rope
Row high
Burpee pull up
fredag 4 mars 2011
3-2-1 GO Freewilly 110304
Benchpress day
Energy: Medium
Motivation: Medium
Body weight: 112,6kg
Warm up
4 rounds of
6 110kg Benchpress
6 70kg power clean
6 Standing row
20 sit ups
4 rounds of
6 110kg Floorpress
6 75kg Sumodeadlift high pull
12 Burpees
4 rounds of
6 50kg dumbell press 30 degree angle
6 35kg dumbell florrpress "kick" powerlifting exercise
6 push ups each hand on a football
6 55 kg dumbell row
Time: 29:36
Afterburner
Shoulder strenght and balance exercise in cable cross
Tomorrow squat day
Energy: Medium
Motivation: Medium
Body weight: 112,6kg
Warm up
4 rounds of
6 110kg Benchpress
6 70kg power clean
6 Standing row
20 sit ups
4 rounds of
6 110kg Floorpress
6 75kg Sumodeadlift high pull
12 Burpees
4 rounds of
6 50kg dumbell press 30 degree angle
6 35kg dumbell florrpress "kick" powerlifting exercise
6 push ups each hand on a football
6 55 kg dumbell row
Time: 29:36
Afterburner
Shoulder strenght and balance exercise in cable cross
Tomorrow squat day
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