oh! double seven

... 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

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

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

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.

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

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)

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

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

Stamina

overhead squats 20 - 15 - 10 - 15 - 20

Result 30 - 35 - 45 - 35 - x

WOD

"Running Jackie" for time: 1km run 50 thrusters (20 kg) 30 pull-ups

Warmup

100 double unders

WOD

- A - on the minute, every minute, for 10 minutes: 5 right hand + 5 left hand kettlebell snatch (24/16 kg)

- B - 3 rounds for time of: 8 right + 8 left lateral lunges (24/16 kg)

- C - for time: 50 goblet squats (24/16 kg)

Result

Warmup

for time: 100 double unders

time cap: 5 minutes

Result 4:50

WOD

for time: buy in: 20 burpees

530m run 30 thrusters (40/30 kg) 530m run 30 ground to overhead (40/30 kg) 530m backward run 30 floor wipers (40/30 kg)

cash out: 1 squat ass 2 ground and back up to standing

time cap: 40 minutes

Result 32:02

Comments It has been a while away from the box. Focusing on the bicycle. Double unders was ok. Did not get the flow more than once where I got 20-ish in a row.

Warmup

"Annie" 50-40-30-20-10, for time of: double unders sit-ups

Result

12:51

Strength

shoulder press

5x 20kg 5x 25kg 3x 30kg

5x 32.5kg 5x 37.5kg 7x 42.5kg

Estimated 1RM: 52.5kg

bench press

5x 30kg 5x 35kg 3x 42.5kg

5x 47.5kg 5x 55kg 9x 60kg

Tabata: double unders

for time: 100 double unders

Result

7.43

3 rounds for quality of: 10 goblet squat

Weights

Did some skill work on clean & jerk.

Stayed on 40 and 50 kg today and tried to get as much depth and speed I could. Still a bit slow down to "below parallell".

Finished off with a 10 minute OTMEM:

on the minute for 10 minutes of: 2 sets of 1 squat clean, 1 squat clean & jerk (50 kg)

Result