oh! double seven

Boxing class

Weather today in Gothenburg 27 degrees C, sun and not a cloud in sight. Job needs to be done anyways… Boxing class this afternoon. Not many boxers, but I got lucky since the crowd was un-even and I took the vacancy no questions asked.

Another mention on the bright side is the 3 fresh faces. Always a pleasure!

Warm-up

Mobility and a few low intensity exercises

Jump rope/plank tabata working in pairs
(one on the jump rope and the other in plank position

Block 1

2 min of
jab, cross, (l) hook, (r) upper-cut

4 minute tabata of
low kicks
squats

Block 2

2 min of:
(l) hook, duck, (r) upper-cut, (l) hook, (r) knee

4 min tabata of:
sit-ups with “wide” jab/cross (to get to the side of the abs)

Block 3

2 min of:
quick (l) front kick, jab, cross, (l) hook, (r) knee

 This was it for the day. Good to be part of the class every now and then…

Porch fun (team WOD)

WOD

6 rounds for time
3 goblet squats (24/16)
6 kettlebell swings (24/16)
9 burpees

one makes reps, the other “rests” in plank position 

Result
10.30

Comments
Always a pleasure working out with a strog team-mate. Team WODs are a blast. Really! Better performed than I first thought. Still don’t own a heavier KB than 16kg. On the wish list though… :-)

Originally this is a 3 round for time with 3 back squats and 6 thrusters.

Pair WOD

Monday afternoon. Teamed up with a lovely girl. C. We aimed for an outside WOD in the sun. Started to rain. No obstacles. Did it anyway…

WOD

one person runs 400m, the other focus on:
150 Kettlebell swings (overhead) (24/16)
150 squats
150 sit-ups
150 push-ups

Result
23:49

Comments
C scaled to 12kg and I grabbed the 16kg.
I did the first 400m run. C started of fast and did one third of the swings. That gave me a goal and I just had to increase… 

Here it is in numbers:
A - 400m | 60 kb | 400m | 85 sq | 400m | 58 su | 400m | 47 pu | 400m | 38 pu | 400m
C - 50 kb | 400m | 40 kb + 25 sq | 400m | 40 sq + 60 su | 400m | 32 su + 18 pu | 400m | 37 pu | 400m | 12 pu

Weekend WODs

I’m always trying to do 3 on, 1 off. Sometimes it just doesn’t happen.. This week I got it to be 5 on, 1 off… :-)

The Tuesday Bear is already mentioned.

Wednesday was box day and I got in. A few Tabatas and some nice combinations during an hour makes you going.

Thursday was tabata day. I did 3 in total. KB swings, sit-ups and push-ups.

Friday: boxing at home with C. She’s a good competition. 30 minutes of combinations and box-inspired tabatas.

Saturday, oh saturday… Here’s the WOD:

“Whitten”
5 rounds for time:
22 overhead kettlebell swings (24/16 kg)
22 box jumps
400 m run
22 burpees
22 goblet thrusters (16/12 kg)

Result
46.19 

Comments
The box killed me today I think. Burpees felt really good, thrusters were nothing and the swings with 24kg was performed very controlled. The running was ok, I had to push myself a little bit, but the jumps had to be walks for a couple of reps during set 3 and 4 . This was indeed a killer!

Meet the bear

Tuesday. Time for another meeting with the big bear. Making it right this time…

1 km of rowing as a warm-up.

WOD

“Bear complex”
5 rounds of:
7 reps
clean - front squat - push press - back squat - push press

Result
30 - 40 - 40 - 45 - 45 (kg)

Comments
I remember not doing this perfectly unbroken last time. This time around I thought differently… 5 unbroken sets. Felt good. I can probably start a bit higher and 50 kg should be doable for at least one round…

Boxing prep

Meeting for instructors at cfgbg yesterday and I got a little short on time. Prep’d my wednesday box class and did a couple boxing inspired tabatas.

Tabata 1

high speed straight punches
situps (with jab and cross on every rep)

Tabata 2

high kneeing
knuckle push-ups

One week of WODs

Last week served a few WOD’s and here they are:

Wednesday
Box class as usual and I threw a few punches at the end of the class. At least it got my pulse going a bit and got me wanting more out of the day, so I got home and created myself a little “living-room-WOD”…

WOD

5 - 10 - 15 - 20 - 25 of
push-ups
squats
sit-ups

Result
- 

Comments
Did not set a timer for this instead I focused on technique and to get everything unbroken. I know the bar wasn’t set that high but it was a success.

Friday
Prepped dinner for the family and got myself some time before everyone was in place. 16kg kettlebell felt lonely and I took care of her during this set.

WOD

100 Kettlebell swings
5 leg-lifts (abs)*
100 overhead KB swings
5 leg-lifts (abs)*

Result
- 

Comments
Swings ok. The abs exercise is still a killer.

* lying flat on the ground (keep a KB stand above head to help as little as possible). lift legs as slowly as possible to a position where toes are above head (if you can toes can touch floor above head). Return slowly to starting position.
From I to U to I, if you’d like… 

Saturday
Took care of the athletes at cfgbg. We had a few guys competing at the Tactical Strength Challenge competition so the crowd was a bit sparse. I joined in on the WOD…

WOD

21 - 15 - 9 of
Hand-stand push-ups
Ring dips
Push-ups

Result
31:16

Comments
First round Rx, scaled HSPU to 90 deg box-stand after that. Think I did 10 ring dips Rx and then the rest with feet on a box. Did all push-ups Rx ‘cept the last 5 on knees. This was a killer! 

Sunday
Trying to avoid thinking about the soreness I aimed for a few more push-ups along with my beloved ones…

WOD

20 min AMRAP of
400 m run
max rep push-ups

Result
6 rounds, 95 (32, 16, 14, 12, 12, 9) push-ups

Comments
Fell down on the 10th push-up with half a minute left to 20 minutes. Rested a bit and pushed 4 bonus reps within time. Triceps, shoulders and chest was sore from the saturday challenge, so this can definitely be improved…

WOD in Cannes and Helen

Have been on and off training some days. Coolest WOD last few weeks is definitely the early morning WOD on the beach of Cannes.

WOD

15 minutes of
30 m run
10 push-ups
15 m Borzov jumps
10 sit-ups
15 m run
10 squats

Result
9 rounds + all down to 2 sit-ups

Comments
Got my to colleagues Alexander and Kikki to keep me company. They struggled along with me during the rounds and I heard of muscle soreness a few days after this WOD which made me even happier… :-)

First serious WOD for some time was the Helen I did after my box class this wednesday.

WOD

“Helen”
3 rounds of
400 m run
21 (overhead) kettlebell swings
12 pull-ups

Result
14:19

Comment
This WOD was done in an ordinary gym and the running on a treadmill which is not optimum. 

Porch fun

My friends at the box performed a “Kalsu” (100 thrusters) during the Tuesday WOD. Not having any bar-bell at home I modified it to a kettlebell exercise instead…

WOD

for time
100 Kettlebell snatches (alternating right and left hand in sets of 5)

on the minute, every minute do 5 burpees 

Result
5.43

Comments
I aimed for sub 5, but that was totally out of reach. 5 minutes means that I also did 25 burpees. Used the heaviest KB I had around which was a 16kg. Should be fun using a 24kg sometime soon…