oh! double seven

bits and pieces

I have been busy…

… busy planning, building, ordering, creating and opening a brand new CrossFit box in Gothenburg, Sweden!

This have been a dream for me and my girlfriend for quite some time now. We have been looking for a good spot in the city of Gothenburg the last two years roughly.

Last Sunday we had our grand opening and during all of December we will be holding introductory and tryout classes. In January we are starting ordinary CrossFit classes every day with complementary mobility, strength and technique classes every week.

In February we open up the doors for all the kids of Gothenburg - CrossFit Kids is coming up!

If you find your way to the west coast of Sweden - don’t hesitate to come by and check out place out!

CrossFit Metalbox in Gothenburg

CrossFit Metalbox on Facebook

Ring play

WOD

4 rounds for quality:
2 skin the cat
4 clapping push-ups
6 toes through rings
8 air squats

Nässja WOD

Warmup

100 double unders

Result
3:57

WOD

- A -
OTMEM, 10 min
5+5 kb snatch

- B -
3 rounds for time:
8+8 lateral lunges (kb rack position)
6:43

- C -
for time:
50 goblet squats (24 kg)
3:12

Result
A: check!
B: 6:43
C: 3:12

Team snatches

Warmup

for time:
100 double unders

Result

5:01

WOD

for time:
100 power snatches

while teammate performs:
5 burpees
5 push-ups
10 air squats

after each round switch places. 100 snatches and any initiated round must be finished.

time cap: 10 minutes

Result

We got capped with 6 snatches left. Partly I think we can say that it was because my teammate chose to run with 30 kg (50% scaled up) :-). It was a fun WOD and we will do it again. Hopefully both scaled up to 40/30 and within time cap!

Three rep max

First day of the strength week! Squat day!

Strength

high bar back squat
3 - 3 - 3 - 3

Result

60 - 80 - 100 - 110

WOD

3 x 5 minutes AMRAP of:
5 thrusters (60/40 kg)
10 bent over bar row
15 sit-ups

rest 2 minutes between rounds


Result

1: 65 reps (2 rds + 5 thrusters)
2. 62 reps (2 rds - 2 thrusters)
3: 57 reps (2 rds - 3 sit-ups)

Comments

Did a descent score in the metcon. The goal is to get equal results in first, second and third AMRAP. A measure of good stamina. It was a heavy workout. 60kg thrusters is heavy from the start and burns hard by the end of each round.

HHBS felt good did a quite slow and controlled squat. Did not reach full depth in two of the squats in the last set, so I did an extra squat. Did film the last set so I will examine the result and perhaps learn from it… :-)

Threesome deck of cards

Deck of cards with a new friend, so we kept it simple…

WOD

"Deck of cards"
Buy in / cash out: 20 burpees

Joker: run 530m
Hearts: burpee/box jumps
Spades: toes to bar
Diamonds: shoulder to overhead (50/35 kg)
Clubs: front rack lunges (50/35 kg)

Result
51:05

Tabata time

Ended the session with two tabatas:

  • double unders
  • goblet squat hold (24/16 kg)

Team WOD

Friday fun with a team WOD inspired by one of the workouts in CrossFit Games Regionals 2013. Paired up with my my girlfriend and did it quite well…

Stamina

deadlift
10 - 10 - 10

Result
60 - 70 - 80

WOD

for time:
100 double unders
50 toes to bar (while partner stands in a handstand against wall)
50 shoulder to overhead (50/35 kg)
90 front rack lunges (50/35 kg)

image

Result
13:26

Stamina with Isabel

Did not perform very well today, but here it is..

WOD

- 1 -
on the minute, every minute, for 10 minutes of:
2 kettlebell swings (32/24 kg)
4 push-ups

- 2 -
"Isabel"
for time:
30 (squat) snatch (60/40 kg)

- 3 -
death by: (5 sec) L-hang

increase by 5 seconds each round

Result
1: check!
2: 15 snatches @ 50 kg
3: Round 4 (20 sec), Round 7 (35 sec) with tucked legs

on the minute, every minute, for 10 minutes of:
4 squat snatches (30 kg) 

for weight:
1 squat snatch
2 overhead squats

Result
40 - 45 - 50 - 55 (failed)

on the minute, every minute, for 10 minutes of:
4 squat snatches (30 kg)

for weight:
1 squat snatch
2 overhead squats

Result
40 - 45 - 50 - 55 (failed)

Elin

I threw this sucker into the programming of our box. It was, however, stamina theme this week and it would suite very well.

WOD

"Elin"
for time:

buy in: 88 air squats

25 clean & jerk (40/30 kg)
25 front squat (40/30 kg)
25 box jumps (61/51 cm)
25 kettlebell swings (24/16 kg)
25 overhead squats(40/30 kg)
25 jumping jacks
25 thrusters (40/30 kg)
25 power clean (40/30 kg)
25 medicine ball sit-ups (10/7 kg)
25 back extensions
25 double-unders
25 burpees

cash out: 88 air squats

Result

I got time capped after the double unders