6 days ago
10 sets (5 pistols per leg + 25 push-ups) = 50 pistols per leg + 250 push-ups
7 days ago
5 x (10 thruster w log + 5 ring pull-ups) = 50 thrusters + 25 pull-ups
2 weeks ago
6 sets of 25 push-ups = 150 push-ups
2 weeks ago
Sun June 11th: 15 sets of 5 pull-ups = 75 pull-ups
2 weeks ago
Sat June 10th: 5 sets (5 pull-ups, 20 push-ups, 20 60kg back squats).

2017-06-18 10 sets (5 pistols per leg + 25 push-ups) = 50 pistols per leg + 250 push-ups
2017-06-17 5 x (10 thruster w log + 5 ring pull-ups) = 50 thrusters + 25 pull-ups
2017-06-13 6 sets of 25 push-ups = 150 push-ups
2017-06-12 Sun June 11th: 15 sets of 5 pull-ups = 75 pull-ups
2017-06-12 Sat June 10th: 5 sets (5 pull-ups, 20 push-ups, 20 60kg back squats).
2017-06-12 3 yrs and 5 months since the last tweet = 3 yrs and 5 months since I was fit. Time to get back. For longevity and vitality. Go!
2014-01-26 920 kg | 100 kg, 110 kg, 120 kg, and 130 kg for Back Squat 2-2-2-2 beyond the whiteboard”
2014-01-05 2500.0 kg | 100 kg, 100 kg, 100 kg, 100 kg, and 100 kg for Back Squat beyond the whiteboard”
2013-12-08 PR. 1800 kg | 90 kg, 90 kg, 90 kg, and 90 kg for Front Squat 5-5-5-5 beyond the whiteboard”
2013-12-04 1755 kg | 100 kg, 110 kg, 120 kg, 125 kg, and 130 kg for Back Squat (Low Bar) 3-3-3-3-3 beyond the whiteboard”
2013-12-01 1635 kg | 90 kg, 100 kg, 110 kg, 120 kg, and 125 kg for Back Squat (Low Bar) 3-3-3-3-3 beyond the whiteboard”
2013-11-24 + 240 kg leg press 4×10 after. 2600 kg | 90 kg, 100 kg, 105 kg, 110 kg, and 115 kg for Back Squat (Low Bar) 5-5… beyond the whiteboard”
2013-11-24 Low bar back squat, sets of 5: 100, 110, 120 followed by leg press 4×10 at 240kg
2013-11-17 Press ladder, 5 reps: 40, 50, 60, 65, 70,
2013-11-17 “Front squat ladder, 5 reps: 60, 70, 80, 90 (3 reps)

Back squat (low bar) ladder, 5 reps: 60, 70, 80, 90 (3 reps)”
2013-07-09 PR. 8 mins 26 secs for Run 2 km TT beyond the whiteboard”
2013-07-03 4 mins 18 secs for 100 Kettlebell Snatches beyond the whiteboard”
2013-06-23 Fairly easy. Keeping it moderate until fully recovered from cold and coughing.. 8 mins 57 secs for Run 2 km TT beyond the whiteboard”
2013-06-22 Front and back lever training in Stromovka !
2013-05-19 53 mins 4 secs for Run 10 km TT beyond the whiteboard”
2013-05-14 PR. 12 mins 20 secs for Run : 3x 1000 m, rest 5 mins beyond the whiteboard”
2013-05-12 12 mins 30 secs for Run : 3x 1000 m, rest 5 mins beyond the whiteboard”
2013-04-07 4000 kg for Back Squat (Low Bar) 8-8-8-8-8 beyond the whiteboard”
2013-04-01 Rippetoe-style hip drive.. PR. 1875 kg for Back Squat (Low Bar) 3-3-3-3-3 beyond the whiteboard”
2013-03-29 3250 kg for Box Squat 5-5-5-5-5-5-5 beyond the whiteboard”
2013-03-24 3600 kg for Deadlift 10-10-10 beyond the whiteboard”
2013-03-21 Good power today!. 1815 kg for Back Squat (Low Bar) 3-3-3-3-3 beyond the whiteboard”
2013-03-17 For technique and exhaustion.. 2160 kg for Back Squat (Low Bar) 12-12-12 beyond the whiteboard”
2013-03-17 PR. 900 kg for Front Squat 3-3-3 beyond the whiteboard”
2013-03-17 100 kg = bodyweight.. PR. 900 kg for Front Squat 3-3-3 beyond the whiteboard”
2013-03-10 PR. 3200 kg | 80 kg, 80 kg, 80 kg, 80 kg, and 80 kg for Bench Press 8-8-8-8-8 beyond the whiteboard”
2013-03-10 1450 kg for Front Squat 5-5-5-5 beyond the whiteboard”
2013-03-10 1680 kg for Front Squat 8-8-8 beyond the whiteboard”
2013-03-03 System down. No power.. 835 kg for Front Squat 5-3-1 beyond the whiteboard”
2013-03-02 9 mins 12 secs for Run 2 km TT beyond the whiteboard”
2013-02-10 Greasing the groove.. 1200 kg for Shoulder Press (Behind The Neck, Snatch Grip) 8-8-8-8-8 beyond the whiteboard”
2013-02-10 Greasing the groove.. 2120 kg for Front Squat 8-8-8-8-8 beyond the whiteboard”
2013-01-15 Day 9 of 30. 2 mins 13 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-14 Day 8 of 30. PR. 1 min 43 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-13 Day 7 of 30. PR. 1 min 44 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-12 Day 6 of 30. 2 mins 39 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-10 Day 5 of 30. 1 min 52 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-09 Day 4 of 30. PR. 1 min 51 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-08 PR. 1 min 53 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-08 Day 3 of 30. 1 min 53 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-08 Day 2 of 30. PR. 1 min 55 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-06 Day 1 of 30. 2 mins 6 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-06 2 mins 6 secs for Burpees : 30 Reps for Time beyond the whiteboard”
2013-01-06 30 reps for time daily for 30 days.. for Burpees : 30 Reps for Time beyond the whiteboard”
2012-12-16 990 kg for Back Squat 3-3-3 beyond the whiteboard”
2012-12-16 990 kg for Back Squat 3-3-3 beyond the whiteboard”
2012-12-16 990 kg for Back Squat 3-3-3 beyond the whiteboard”
2012-12-09 1750 kg | 70 kg, 70 kg, 70 kg, 70 kg, and 70 kg for Hang Clean 5-5-5-5-5 beyond the whiteboard”
2012-12-09 + 5 rep pyramid around theme sets.. 850 kg for Front Squat 5-3-1 beyond the whiteboard”
2012-11-25 System down. No power.. 2560 kg | 80 kg, 80 kg, 80 kg, and 80 kg for Front Squat 8-8-8-8 beyond the whiteboard”
2012-11-18 Too heavy.. 2180 kg | 140 kg, 160 kg, and 170 kg (4) for Deadlift 5-5-5 beyond the whiteboard”
2012-11-18 1590 kg | 90 kg, 100 kg, 110 kg, 115 kg, and 115 kg for Back Squat 3-3-3-3-3 beyond the whiteboard”
2012-11-14 2350 kg | 80 kg, 90 kg, 100 kg, 100 kg, and 100 kg for Back Squat 5-5-5-5-5 beyond the whiteboard”
2012-08-24 Greasing the groove! 1000 squats in 10 days, with log bar, ~50kg / ~ 50% body weight. Done! Feels great!
2012-05-31 19 mins 8 secs for 5k Row beyond the whiteboard”
2012-05-19 1 min 27 secs for Max Effort 500m Row beyond the whiteboard”
2012-04-26 3 mins for 50 Burpees beyond the whiteboard”
2012-04-15 PR. 1850 kg | 70 kg, 75 kg, 75 kg, 75 kg, and 75 kg for Hang Clean 5-5-5-5-5 beyond the whiteboard”
2012-04-15 PR. 2500 kg | 100 kg, 100 kg, 100 kg, 100 kg, and 100 kg for Back Squat 5-5-5-5-5 beyond the whiteboard”
2012-04-14 23 mins 58 secs for 5k Run beyond the whiteboard”
2012-04-09 PR. 1750 kg | 70 kg, 70 kg, 70 kg, 70 kg, and 70 kg for Hang Clean 5-5-5-5-5 beyond the whiteboard”
2012-04-09 2400 kg | 80 kg, 90 kg, 100 kg, 105 kg, and 105 kg for Back Squat 5-5-5-5-5 beyond the whiteboard”
2012-04-01 2400 kg | 60 kg, 60 kg, 60 kg, 60 kg, and 60 kg for Front Squat 8-8-8-8-8 beyond the whiteboard”
2012-04-01 Assisted on last 2 reps on last 2 sets. 4000 kg | 100 kg, 100 kg, 100 kg, 100 kg, and 100 kg for Bench Press 8-8-8-8-8 beyond the whiteboard”
2012-04-01 Assist on last 2 reps on last 2 sets.. 100 kg for Bench Press 8-8-8-8-8 beyond the whiteboard”
2012-03-31 23 mins 52 secs for 5k Run beyond the whiteboard”
2012-03-24 2 months focus on strength and 8 kg heavier I am suffering on the metcons…. 7 mins | 82 reps for CrossFit Games Op… beyond the whiteboard”
2012-03-17 for Max Effort Bench Press beyond the whiteboard”
2012-03-17 720 kg | 70 kg, 80 kg, and 90 kg for Front Squat 3-3-3 beyond the whiteboard”
2012-03-10 PR. 1125 kg | 120 kg, 125 kg, and 130 kg for Bench Press 3-3-3 beyond the whiteboard”
2012-03-10 I finally dared to test the magic 100kg threshold!. 520 kg | 90 kg, 100 kg, 105 kg, 110 kg, and 115 kg for Front Squ… beyond the whiteboard”
2012-03-06 PR. 2250 kg | 90 kg, 90 kg, 90 kg, 90 kg, and 90 kg for Front Squat 5-5-5-5-5 beyond the whiteboard”
2012-03-03 Nudged by spotter last 2 reps. 2850 kg | 100 kg, 110 kg, 115 kg, 120 kg, and 125 kg for Bench Press 5-5-5-5-5 beyond the whiteboard”
2012-03-03 PR. 2520 kg | 160 kg, 170 kg, 170 kg, 170 kg, and 170 kg for Deadlift 3-3-3-3-3 beyond the whiteboard”
2012-03-03 2000 kg | 70 kg, 75 kg, 80 kg, 85 kg, and 90 kg for Front Squat 5-5-5-5-5 beyond the whiteboard”
2012-02-25 2500 kg | 100 kg, 100 kg, 100 kg, 100 kg, and 100 kg for Bench Press 5-5-5-5-5 beyond the whiteboard”
2012-02-25 1500 kg | 60 kg, 60 kg, 60 kg, 60 kg, and 60 kg for Hang Clean 5-5-5-5-5 beyond the whiteboard”
2012-02-25 PR. 2100 kg | 140 kg, 140 kg, and 140 kg for Deadlift 5-5-5 beyond the whiteboard”
2012-02-25 1175 kg | 70 kg, 80 kg, and 85 kg for Front Squat 5-5-5 beyond the whiteboard”
2012-02-25 for Front Squat 5-5-5 beyond the whiteboard”
2012-02-20 20 reps for Max Effort Ring Dips beyond the whiteboard”
2012-02-20 2 mins 26 secs for 100 Air Squats beyond the whiteboard”
2012-01-03 PR. 1 min 45 secs for Push Up With Hand Releases beyond the whiteboard”
2012-01-03 33 secs for Max Effort L-Sit beyond the whiteboard”
2012-01-02 PR. 2 mins 5 secs for 100 Air Squats beyond the whiteboard”
2012-01-02 PR. 25 reps for Max Effort Ring Dips beyond the whiteboard”
2012-01-02 14 reps for Max Effort Strict Pull-ups beyond the whiteboard”
2011-12-26 6 mins 18 secs | (1 min 30 secs), (1 min 31 secs), (1 min 36 secs), and (1 min 41 secs) for 4 x 500M Rows beyond the whiteboard”
2011-12-23 PR. 1275 kg | 85 kg, 85 kg, 85 kg, 85 kg, and 85 kg for Front Squat 3-3-3-3-3 beyond the whiteboard”
2011-12-17 2400 kg | 100 kg, 100 kg, and 100 kg for Bench Press 8-8-8 beyond the whiteboard”
2011-12-17 1410 kg | 140 kg, 160 kg, and 170 kg for Deadlift 3-3-3 beyond the whiteboard”
2011-12-17 PR. 2175 kg | 80 kg, 85 kg, 90 kg, 90 kg, and 90 kg for Front Squat 5-5-5-5-5 beyond the whiteboard”
2011-12-10 🙁 Gotta shape up on the metcon.. 8 mins 13 secs for 100 Burpees beyond the whiteboard”
2011-12-04 3200 kg | 100 kg, 100 kg, 100 kg, and 100 kg for Deadlift 8-8-8-8 beyond the whiteboard”
2011-12-04 PR. 1200 kg | 80 kg, 80 kg, and 80 kg for Front Squat 5-5-5 beyond the whiteboard”
2011-12-04 PR. 1065 kg | 110 kg, 120 kg, and 125 kg for Bench Press 3-3-3 beyond the whiteboard”
2011-11-27 2400 kg | 100 kg, 100 kg, and 100 kg for Bench Press 8-8-8 beyond the whiteboard”
2011-11-27 4400 kg | 110 kg, 110 kg, 110 kg, 110 kg, and 110 kg for Deadlift 8-8-8-8-8 beyond the whiteboard”
2011-11-27 Focus on technique.. 480 kg | 60 kg for Front Squat 8-8-8-8-8 beyond the whiteboard”
2011-11-26 23 mins 19 secs for Max Effort 1k Swim beyond the whiteboard”
2011-11-19 PR. 1 min 42 secs for Max Effort 100m Swim beyond the whiteboard”
2011-11-13 990 kg | 100 kg, 110 kg, and 120 kg for Bench Press 3-3-3 beyond the whiteboard”
2011-11-13 Lost last rep due too poor grip strength :-(. 2050 kg | 120 kg, 140 kg, 150 kg, 160 kg, and 170 kg (2) for Deadlift … beyond the whiteboard”
2011-11-13 1155 kg | 70 kg, 80 kg, 85 kg, 80 kg, and 70 kg for Front Squat 3-3-3-3-3 beyond the whiteboard”
2011-11-06 1220 kg | 50 kg, 60 kg, 70 kg, and 80 kg (4) for Front Squat 5-5-5-5-5 beyond the whiteboard”
2011-11-06 Greasing the groove. Low weight, high intensity.. 2500 kg | 100 kg, 100 kg, 100 kg, 100 kg, and 100 kg for Deadlift … beyond the whiteboard”
2011-10-22 120 kg, 135 kg, and 150 kg for Deadlift 5-5-5 beyond the whiteboard”
2011-10-22 120 kg, 135 kg, and 150 kg for Deadlift 5-5-5 beyond the whiteboard”
2011-09-25 100 KB swings 24kg + 24 KB front squats 2x24kg.
2011-09-13 40 kg, 50 kg, 55 kg, 60 kg, and 70 kg for Front Squat 8-8-8-8-8 beyond the whiteboard”
2011-09-10 2 mins 7 secs for Push Up With Hand Releases beyond the whiteboard”
2011-09-10 PR. 2 mins 14 secs for 100 Air Squats (James Barton) beyond the whiteboard”
2011-08-31 Not very pretty and not for long but back lever it was!
2011-08-30 First WOD after a week of the flu. Tough one!. 7 mins 14 secs for 100 Burpees beyond the whiteboard”
2011-08-21 Longest unbroken: 12 reps! ;-). PR. 67 reps for 3 Minutes of Double Unders beyond the whiteboard”
2011-08-20 Playing around w new paralettes, L-sits and frogstand variations. Finish off w 50 hand-release push-ups for time.
2011-08-20 PR. 56 reps for 3 Minutes of Double Unders beyond the whiteboard”
2011-08-18 After the front squats: 10 x 50m sprints; 2 x (15 back squats 45kg, 15 box jumps, 5 pistols per leg)
2011-08-18 Technique feels good, can go heavier.. 70 kg, 70 kg, and 70 kg for Front Squat 5-5-5 beyond the whiteboard”
2011-08-10 6k run hilly run in my Vivobarefoot Ultra.
2011-08-06 2 x 6k hilly run in my Vivobarefoot Ultra. Focus on technique and it’s getting better!
2011-07-30 Weight: 94kg
2011-07-30 Active recovery today: 1.8k run, 200m ocean swim, 1.8k run! No timer, pure enjoyment!
2011-07-28 28 mins 45 secs for Turkish Get-up, Shoulder Presses (Fredrik Lyhagen) beyond the whiteboard”
2011-07-26 100 kg, 110 kg, 120 kg, 130 kg, and 140 kg for Deadlift 5-5-5-5-5 beyond the whiteboard”
2011-07-26 Old school gym this morning for back squat technique training w/ power lifter friend.
2011-07-25 14 reps for Max Effort Strict Pull-ups beyond the whiteboard”
2011-07-24 Immediately after Thruster&Sprints WOD. 2 mins 39 secs for Max Effort Hill Run (Fredrik Lyhagen) beyond the whiteboard”
2011-07-24 Love and hate thrusters! ;-). PR. 14 mins 13 secs for Thrusters & Sprints (Fredrik Lyhagen) beyond the whiteboard”
2011-07-23 Too tired for a WOD so pistols skillwork and L-sit and dragonflies for strength.
2011-07-21 40 kg, 50 kg, 60 kg, 70 kg, 80 kg, 90 kg, and 95 kg for Weighted Push-up 1-1-1-1-1-1-1 beyond the whiteboard”
2011-07-19 8 mins 31 secs for 2k Run beyond the whiteboard”
2011-07-18 Started too light but last one was at a max.. 90 kg, 100 kg, 110 kg, 120 kg, 130 kg, 140 kg, and 150 kg for Deadlift … beyond the whiteboard”