styrkelyft

Back in training

Status: Not great yet.

30 min Stac program

Hatch squat cycle week 4 day 2

Hbbs up to 8 x 145kg

FS up to 5 x 128kg

Press @ 55kg 10,10,7

KB upside down press

12kg 10 reps 3 set

Rest

Session 2

7 rounds

5 strict HSPU
5 wide ring rows
5 hanging leg raises

Good first sessions!

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Solid domination!

Status: day 9 of the flu!

Like i predicted. Solid took Roslagen open!

Mäntylä 1a
Elebro tied for 2nd
Felix 6th

Congratulations!

Im almost never ever wrong in my predictions.

Im called “Bläckfisken” by some…

So the invitationals then…

Im sorry but i dont think the americans wanna lose twice in a row..

Sorry but USA

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Some predictions for Roslagen open

Status: day 6 of the deadly flu

Still alive and I think the worst part is over!

Predictions Roslagen open.

Yes Crossfit Solid will take it this year again :)

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Tests over

Status: Tired as fuck :)

Basic athletic tests

Haven’t recovered from the Spanish stomach flu so well still feel weak and drained.. Lost a few kilos as well.

Test 1 max toes 2 rings

Score 80 reps
(PR)

Test 2 harres test

Score 11,2 sec
( can go under 11 with a cone in the center for sure) but ok

Test 3 max pull-ups

Done pull-ups 1 time in 4 months and that was “Fran” at the Games :)

Score 40… (20 less then before regionals and shoulder didn’t take any damage)

Test 4. 1000m row

Went out in 1:32 pace to be safe

Score 3:05,3

Not too disappointed with bad lactic acid tolerance.

Feels good to go back to normal training tomorrow :)

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Lets forget day 3 and finish of in style!

Status: Been better :)

Medic crew say i have some Kind of upper hamstring tear…

Fucking hurts when I try to run…

Shoulder is working but is worse..

That’s what you get entering competition injured and out of shape :)

“Chimp chipper”

Timmy couldn’tdo 2 MU in a row cos of his shoulder injury so we knew we were smoked here

“Worm burpees and squats”

Bad gameplan that killed the 2 guys in the front.. Never seen Andreas so tired! Great job anyway :)

“Worm sprint”

19th Decent

Amazing how the judge standard can be so different from time to time..

Are they afraid to no rep the superstars?

Judging is still crossfits biggest problem if they wanna be a legit sport :)

But they taking care of the athletes very well! Thumbs up for that! :)

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Now we have to start training again

Status: Ok

Can’t wait for the shoulder to get normal any longer.

Gonna use next week to get my upper body ready for normal Crossfit shit.

Hang clean 1RM
100,110,120,130,140,145,150kg

Happy with that! Might be a PR from hang?

20 “Lagomsving” OTM x 5 @32kg
Rest 1 min
Amrap strikt pull-up OTM x 5

3 set DB row

OTM x 20

Even 5 ps 40kg
Odd 10 burpees

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How to fix the shitty “Open” in less then a minute!

Status: mabye a little improvement in the shoulder.

Here’s how to do it!

Week 1-4

The normal boring everyone can do it burpee shit and everybody’s happy and HQ will get all the money they want!

Week 5 during the weekend (For the top 200 athletes)

Same as the master qualifier 4 real events that testing broader fitness (best move from HQ ever. Ill give them that :)

Ex 4 event on 3 days lets say

Wanna do them 5 times each as in the open? Up to you :)

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And if HQ don’t split Europe in 2 next year it’s probably because they don’t give a shit about the European community :)

( 7 European women top 48 in the world ranking after Regionals I think not 100% sure)

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Support Godzila to Games! Buy your T-shirt now! :)

Status: Ok!

Here is how you do!

I’ve chosen a high quality t-shirt because Godzilla HATE when T-shirts doesn’t fit well.

1. Shoot me an email to rikardlanner@gmail.com with your size, name and address

Women S,M,L

Men S,M,L,XL

2. Put in 250 sek + 50sek for shipping if you live in sweden to bank account 6451-821145118 Handelsbanken and write your name!

If you live in Sthlm you can buy and pick it up at Crossfit Solid and save the shipping!

If you live in Borlänge Joanna can bring it to the box there!

If you live outside Sweden msg me and I’ll look up the shipping cost :)

Godzilla is very happy and thankful for the support! :)

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Grand slam for “Prove your fitness”!

Status: More then OK

So happy for Lukas and Björk!

They deserve it so much! :)

Consistent performance from Björk in all Events!

And what a fucking epic comeback from Lukas after the fell in the handstand walk!!

Congrats to måndagsklubben also!!

Team Tegen second place in Europe!

That ain’t so bad at all :)

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Photoshoot and 14.5ish

Status: Shoulders are better but I feel like an old golden retriever in my right hip…

Photoshoot with Crossgym tomorrow in Västerås.

Did Solids team wod for metcon 1 with Petra.

5k row then Angie

500m each then switch

Angie 10 reps each

Time 32:24

Metcon 2

14.5 with Front squats instead of thrusters

10:00

I’m glad I don’t need a top 50 placement on this on Monday :)

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