Jun 28

Freddagsbloggen - catching up with the whole week

200 M Sprints - Kunsten av Devil - Hjerteknuser - Nancy - High&Mighty

The most ❤️Loved at Crossfit Verftet is You! Every Single one of You is a Gift🎁 to this Box! We can not say it enough. Lets Kick ass in our 80s together like this Gang of Fit People in the Foto!

This week it was a gain a great display of Fitness as well as a lot of laughs, high fives, Fistbumps, strong feelings, great workouts and awesome people!

Monday we started with a beautiful time outside, Great sun for 8x 200m Sprints. We couldn´t have matched the weather better. So for this hard Workout everyone was smiling even though the Sprints where really heavy. And we had a no run Workout:

•beautiful day at the track

• Morten and Jan Egil went Team 3 (🐕) on todays “no-running workout “

Tuesday got a little more hektik in the Box again with Benchpress and Kunsten av Devil. Some Guy went all out on the combination of Devil Press, DEvil Bike and Devil toes to Bar. An AMRAP in a Devilish way of I go you go - Team 2.

Here’s some “emotional “ photos from morning classes and others to check out

Espen working hard on those toes to space, focusing on the kip timing.
After a great PR on bench press- Live teamed up with synchro beasts Asbjørn(pappa) & Roy- enjoying the little break on the bike.
Morten benching some «light»weight over 120kg - no problem for Monica to spot him. Over all great teamwork and fun times today!

Wednesday had it again with some Strength on the FrontSquat, going to 90% this week and then pushing for how many reps? 2-5...

After the strength part it was time for another Sprint this week and Break some Hearts, Hjerteknuser was 2 Rounds of 300m Row and 20 Boxjumpover. Push it to the Limit:

Elisabeth:

Lots of Verftians decided to spend the afternoon in the sun today but those who made their way to Verftet to get their training done, got some extra attention and coaching in my classes on both rowing and front squat technique

Next up was NANCY! Our big Benchmark for Verftet. I had not seen anything in the Books for this one, so it was about time to get this one in the books. Really Good Stuff for your Body that Overheadsquat, all muscles, Joints and Nervous System has to work in synch so youo can manage 15 reps unbroken, each Round having a own Fight with those 15 Reps! also Seniors did get a Benchmark in on this one.

Great Job everyone🤗

Margarethes Comments:

Teens: Noah did his first T2B while killing the Hjerteknuser Workout!! 💥
1945: the heat was not on our side, but the TC was good push!

And todays Workout - Last but not least - getting our heavy reps on the PowerClean into High& Mighty a Buy in and Cash out Workout. 100 Double Unders into 4 rounds of Powerclean and Pushups, Finish with 80 Du again. High heart rate was inclusive and those 4 Rounds didn´t go as fast as expected for some. Great times for everybody making it in the timecap!