120928 Watch out for the Koreans.....

When the Koreans start with Crossfit is it just a matter of time before they become a world leader even in Crossfit. Think of all the talented weightlifters and gymnasts already, a fantastic base to recruit from.

12 years old:



15 years old:







Something for the Games 2013?

120925 Tuesday

Tuesdays workout!

New PR on the splitsquats, 2x25kg dumbells with a 76kg bodyweight :)

"A  Split squats with db @ 3010: 8RM                   

B1 Seated db press @ 30x0 6-8 reps x 3 set / arm -  1 min

B2 Db extern rotation @ 6-8 reps x 3 set / arm -  1 min

C1 Lunges with db, 3 x 30 steps

C2 db benchpress 3 x 8-12 reps! - rest 2 min"

120923 Big Dog Robot

It´s just a matter of time before Big Dog does a Burpee or Double Under :)

120920 Shoulder, running and some burpees :)

Todays workout

"Am
A HSPU Practice
B1 Seated db press @ 30x0 x 6-8 x 3 sets
B2 Elbows out db row x 6-8 x 3 sets
C 3-5 min HSPU with stomach against wall

Pm
3 min amrap burpee-broad jumps @ 80%: 18
Rest 2 min
Run 400 m @ 80%: 1:42,1
Rest 2 min
3 min amrap lunge steps @ 80%:70
Rest 2 min
Run 400 m @ 80%: 1:43,6
Rest 2 min
3 min amrap burpee-broad jumps @ 80%: 19
Rest 2 min
Run 400 m @ 80%: 1:38,2
Rest 2 min
3 min amrap lunge steps @ 80%: 76
Rest 2 min
Run 400 m @ 80%": 1:23,8


I'm really pleased with today's training

120917 Rest Day

One day I want to run like Moses :)

120916 Modified Cindy and some rowing

Today´s workout was a real test of my engine.
I really love this kind of program :)


10 min amrap
2 pronated pull ups @ 1111
10 pushups
15 air squats
Result: 11 +2

Rest 5 min

10 min row @ 80%    2287m 2:11,2 av/500m

Rest 5 min

10 min amrap
2 pronated pull ups @ 1111
10 push ups
15 air squats
Result: 10 + 2/10/2

Rest 5 min

10 min row @ 80%"      2252m 2:13,2 av/500m

120915 Test and some BS and FS

Todays program had both a test and some heavy components.
Ended with a real tuff "metcon" :)

Sorenson Test, 2:30
Not happy with the result, next time I´m going for three minutes

Go Heavy for the day, 110kg BS, happy with that :)

Go heavy FS for the day, 100kg, fail!

Ended with tuff workout
6 rounds, on every three minute:
8 Explosive Burpees
8 FS 50kg
This is the third round