It's been 3 days since i last shared results, experiences and thoughts with you. But since my last entry I have not exactly been resting on the laurels..
The day before yesterday I did Split jerks 1- 1- 1- 1- 1- 1
50kg- 60kg- 70kg- 80kg- 85kg- 87,5kg- 90kg (miss)
I did not bring my note book home with me, so I have to admit that I am not entirely sure that these were my exact weights, but what was important was that on the last lift I hurt my shoulder. The shoulder that has been dislocated 2 times before, made a strange sound, and a pain shot through my shoulder- I decided to call it a day, content to have reached 87,5 kg..
In hindsight I realize that I actually caused the injury myself. I was too affraid to aggressivly get myself under the weight, this caused me to hesitate, and basically meant that I did not land with my arms fully extended under the bar!
The next time I do split jerks, I'll be as agressive as a mma fighter who has his opponent rocked, and just pounds away with all he has got! However I keep my fingers crossed that my shoulder is ok??
Yesterday the HQ website said "Fight Gone Bad".. The problem with that is that I have nowhere I can do this without spending way too much time running between the exercises- so I opted to Do:
"Dating Sage"
10 Snatches women 30kg men 40kg
15 Pull Ups
20 Thrusters women 20kg men 30kg
5 rounds for time: 24:43
I wish I could tell you what part was the worst, but the truth is that no single exercise was the one that brought me to my knees- It was the combination that taxed my cardio to a degree, where I had to rest far too much, and my time reflects this lack of cardio. The point however is that I gave it my all, and felt like I did when I did "Barbara" the other day! I felt Pukie just around the cornor all the way through the last 2 rounds. Looking back, this is the best part of the workout! I will get better cardio, and improve on "Dating Sage"..
This brings me to something that has been on my mind for a while, I have touched on the subject before, and I probably will again.
You need to give your all everytime you work out! You need to run straight into the wall again and again in order to get better and improve your fitness! This is true of mma, work, relationships etc. for now I will restrict myself to training..
If you go to do the Workout of the day (WOD) and decide that you are going to give it your all, empty every single resource you have in order to go faster, lift more, jump higher etc. then you will inevidently perform better, and move the boundries of what you are physically capable of in every workout! You will soon see your PR's improve and you will have to constantly make new goals, as you sprint by the ones you set up only months ago.
This has to be your insentive everytime you workout! If it is not, you will soon see that you stagnate and stop developing, all at the same time as people who, only weeks ago were miles behind you, sprint by!
The fact is that you work out for your own good, and if you are not going into every single workout with the attitude I just described above, then you are cheating yourself, making yourself the victim. You are not getting what you deserve, and you will not get to enjoy the fantastic feeling of progressing, getting more fit, reaching goals etc.. How could you not want that??
There are a couple of people I know who have this die hard attitude everytime they work out, and they are truly inspirational, and better athletes for it. Jenny, Annie and Brendan are such people, and by looking towards them, wanting to perform as well as they do- I become a better athlete!
I want you to take a couple of minutes and set up some goals for the next month of training. When you have done this I want you to think of one person you want to compete with in every workout. This does not have to be a person who is actually there when you work out, but someone you can compare your scores with- this will add an edge to your training! The last thing you have to do is find a forum where you can post your scores!
Once you have done this, you will find that the intensity of your workouts increases dramatically immediately..
You work out for your own sake, so why not give it your all??
Until we meet again
Much love
Sunday, March 30, 2008
Thursday, March 27, 2008
Suck it up!
There are days when things just don't go quite as you planned them- today was one of these days. The trick however is to try to make the best of it anyways, and not let a few distractions draw your attention of the ball!
Today was one of these days where it would have been so easy to sit back, rest and try to come back stronger tomorrow. The problem with that kind of reasoning is that it will only make it harder to actually come back stronger- you need to just suck it up and get on with it!
Todays uphill battle actually began last night when my wonderful son decided that he did not want to sleep, and in the process of getting his point across, kept Jenny and I awake pretty much the entire night- it is my sincere estimate that we got 3,5 hours of sleep! That, my dear friends is nowhere near enough:-)
I then proceeded to get virtually every meal wrong during the day. I managed to get the times between meals all messed up, and when I finally got to eat, it was always just a little of, and not quite an " eat clean diet". I never really sinned, but it was just not quite the premium octane that I strive towards filling my body with.... Like I said- stop whinning and get on with it!
Yesterday was a rest day according to Crossfit HQ, but I always try to work on technique or something that I feel I need to get better at or improve, on the rest days. Lately that focus has been on midline stability- So yesterday I did:
Knees to elbows 1 rep
L-sit 1 rep (kept it for 5 seconds)
L-pull up 1 rep
I did this without letting go of the pull up bar, and super slowly. I did this 10 times, and rested 30 seconds between laps. After that I did L-sit in the olympic rings, for 2 minutes, in intervalls of 10 seconds sit, and 10 seconds off.. This was a lot harder than I thought it would be, but it is definately going to do wonders for my midline stability!
Today I did Helen:
Run 400m
Kettlebell swings 24 kg 21 reps
Pull ups 12 reps
3 laps for time: 10.25
I did the running on the treadmill, which slowed the time a lot since I had to wait for the treadmill to gain speed- but it felt like I had a lot more to give, and I look forward doing it again where I can run outside!
The thing with crossfit is that you need to leave your comfort zone every time you work out, in order to progress. If you never run your head straight into the wall, and meet pukie on a couple of occations, then you will never reach your full potential. So workouts like the one I did today are a thorn in my side, because I never actually gave it my all, since I had to wait for the treadmill to get started and gain momentum.. I'll get back to this topic tomorrow, and give you all my hard earned experiences, and deep thoughts on the subject.. For Now all I can do is accept that today was not my finest hour, but I got the job done.. Until nex time-
Much love
Today was one of these days where it would have been so easy to sit back, rest and try to come back stronger tomorrow. The problem with that kind of reasoning is that it will only make it harder to actually come back stronger- you need to just suck it up and get on with it!
Todays uphill battle actually began last night when my wonderful son decided that he did not want to sleep, and in the process of getting his point across, kept Jenny and I awake pretty much the entire night- it is my sincere estimate that we got 3,5 hours of sleep! That, my dear friends is nowhere near enough:-)
I then proceeded to get virtually every meal wrong during the day. I managed to get the times between meals all messed up, and when I finally got to eat, it was always just a little of, and not quite an " eat clean diet". I never really sinned, but it was just not quite the premium octane that I strive towards filling my body with.... Like I said- stop whinning and get on with it!
Yesterday was a rest day according to Crossfit HQ, but I always try to work on technique or something that I feel I need to get better at or improve, on the rest days. Lately that focus has been on midline stability- So yesterday I did:
Knees to elbows 1 rep
L-sit 1 rep (kept it for 5 seconds)
L-pull up 1 rep
I did this without letting go of the pull up bar, and super slowly. I did this 10 times, and rested 30 seconds between laps. After that I did L-sit in the olympic rings, for 2 minutes, in intervalls of 10 seconds sit, and 10 seconds off.. This was a lot harder than I thought it would be, but it is definately going to do wonders for my midline stability!
Today I did Helen:
Run 400m
Kettlebell swings 24 kg 21 reps
Pull ups 12 reps
3 laps for time: 10.25
I did the running on the treadmill, which slowed the time a lot since I had to wait for the treadmill to gain speed- but it felt like I had a lot more to give, and I look forward doing it again where I can run outside!
The thing with crossfit is that you need to leave your comfort zone every time you work out, in order to progress. If you never run your head straight into the wall, and meet pukie on a couple of occations, then you will never reach your full potential. So workouts like the one I did today are a thorn in my side, because I never actually gave it my all, since I had to wait for the treadmill to get started and gain momentum.. I'll get back to this topic tomorrow, and give you all my hard earned experiences, and deep thoughts on the subject.. For Now all I can do is accept that today was not my finest hour, but I got the job done.. Until nex time-
Much love
Tuesday, March 25, 2008
Detox!
After having spent 5 days with my family in Denmark over easter, I desperately need detox! Denmark is fantastic, and spending time with my family is wonderful- but there is something rotten in the state of Denmark!
It is virtually impossible to eat a healthy meal! Not that it is impossible to open your mouth and physically eat a healthy meal- there simply is nothing healthy to eat! Everything is covered in sugar, fat, fat and sugar, fast carbs everywhere you go, and none of the ingredietns you would usually find in an "eat clean diet" or in "the zone"... I was in this devils pit for 5 days!
The truth is that I could have modified my intake of these toxins, but I chose not to and enjoyed spending time with my family, and gave absolutely no thought at all to my diet- Now it is time to get back one the horse, and ride that thing until the legs fall of:-)
So for the last two days since my return I have been back to an " eat clean diet" which basically means that if you can't pick it of the ground or a tree, or kill it and eat it within an hour- you probably should not eat it!
This is of course a truth with modifications, but I am trying to stay away from everything that is prefab, and just eat clean foods.. Its not quite the zone since I don't count my blocks, but I plan to get to the Zone- and this is a great way to get there! And I feel fantastic when I eat like this!
I have also gotten back on track with my training, So the day before yesterday I did:
30 muscle ups for time: 15:47
Not a fantastic time by any means, but I am perfectly happy to be able to bust these suckers out just now, and I feel like there is room for improvement..
Yesterday I did:
" Barbara"
Pull ups 20
Push ups 30
Sit ups 40
Squats 50
- 5 laps. Time every lap, and rest 3 minutes between each lap
R1 4:26
R2 5:30
R3 6:58
R4 8:09
R5 7:06
This is by no means impressive. But I pride myself that all my reps were legit, and that I actually got through the workout. The last time I did Barbara I ran head first into pukie after my 3 lap, this time I actually finished...
Well my friends, this is all for today- I hope that you are all well, and look forward to sharing with you..
Much love
It is virtually impossible to eat a healthy meal! Not that it is impossible to open your mouth and physically eat a healthy meal- there simply is nothing healthy to eat! Everything is covered in sugar, fat, fat and sugar, fast carbs everywhere you go, and none of the ingredietns you would usually find in an "eat clean diet" or in "the zone"... I was in this devils pit for 5 days!
The truth is that I could have modified my intake of these toxins, but I chose not to and enjoyed spending time with my family, and gave absolutely no thought at all to my diet- Now it is time to get back one the horse, and ride that thing until the legs fall of:-)
So for the last two days since my return I have been back to an " eat clean diet" which basically means that if you can't pick it of the ground or a tree, or kill it and eat it within an hour- you probably should not eat it!
This is of course a truth with modifications, but I am trying to stay away from everything that is prefab, and just eat clean foods.. Its not quite the zone since I don't count my blocks, but I plan to get to the Zone- and this is a great way to get there! And I feel fantastic when I eat like this!
I have also gotten back on track with my training, So the day before yesterday I did:
30 muscle ups for time: 15:47
Not a fantastic time by any means, but I am perfectly happy to be able to bust these suckers out just now, and I feel like there is room for improvement..
Yesterday I did:
" Barbara"
Pull ups 20
Push ups 30
Sit ups 40
Squats 50
- 5 laps. Time every lap, and rest 3 minutes between each lap
R1 4:26
R2 5:30
R3 6:58
R4 8:09
R5 7:06
This is by no means impressive. But I pride myself that all my reps were legit, and that I actually got through the workout. The last time I did Barbara I ran head first into pukie after my 3 lap, this time I actually finished...
Well my friends, this is all for today- I hope that you are all well, and look forward to sharing with you..
Much love
Wednesday, March 19, 2008
Back to square one with a smile!
I have been going on and on about how I was back after my cold, and how I was going to begin chasing my goals, and getting back in shape....
Well, it's back to the drawing board for me. I just came down with a nasty sinus infection, and I'm on antibiotics for 10 days. I don't really condone the use of antibiotics, but when you get to feel like I did when I went to the doctor on sunday, and got my verdict- you'll do most anything just to get rid of the pain (and get some decent rest).. So I'm back to planning, and as soon as I know what my next step is, You'll all be the first to know!
I have some fantastic news to share with you! During the weekend september 13-14th there will be a Crossfit certification in Manchester, UK! It is a level 1 certification, and there is still room for a few more participants, so get of your ass and sign up!
It is a fantastic opportiunity to improve your technique, and get some inspiration from the best there is- at the same time as you will get a great feel for what Crossfit really entails. Crossfit is more than just workouts, its a lifestyle- and noone gets this fact across better than coach Glassman..
I'll be doing my level 2 certification there, and a bunch of my frinds will be attending the level 1 cert- So if you make it, you'll be in great company! register now on www.crossfit.com click on the certification under the date..
I would also like to dedicate a few lines to another matter that I think helps you grow, and helps the people around you, whom you care for, to excell and progress!
You need to support the people around you, whom you have decided are power people. These are the people who help give value to your life, and make you a better person!
These are the people you look to when you need support, inspiration, a second opinion, a friend etc.
More often than not these people are dynamic people themselves, people who are very often commited towards achieving, developing, progressing, etc. Being of this nature these people are often considered to be without the need for support, because they always seem to be doing good anyways! This could not be more wrong!
I want you to start thinking about who the power people in your life are, and how you can support them in their endeavours. Find out what you can do to make sure that these fantastic people, who help make your life better, feel appreciated, and keep on being the dynamic powerful people that you need in your life!
I have been blessed with many power people whom I care for dearly, and they help enrich my life daily..
One is My friend Brendan who, besides being a fantastic athlete and friend, is currently working as hard as he possible can to make Crossfit North Santa Cruz one of the best Crossfit boxes in the world..
To Support his effort visit www.crossfitnsc.com you will be inspired at once- You can also buy some of their fantastic gear- just send him an e-mail, and he'll hook you up with their new designs.. They are awesome!
Another is my long time friend Jonna- She has put together a pretty amazing blogg where she shares her experiences of eating according to the zone.. Visit her blogg www.crossfitta.blogspot.com and read about the benefits of eating in the zone, and look at her meal plans- it pretty generous of her to share her meal plans with everyone!
Now I'm off to Denmark to spend easter with my family,but I'llbe back soon with a new plan on how to get back on track, and a few personal observations on dieting..
Much love
Well, it's back to the drawing board for me. I just came down with a nasty sinus infection, and I'm on antibiotics for 10 days. I don't really condone the use of antibiotics, but when you get to feel like I did when I went to the doctor on sunday, and got my verdict- you'll do most anything just to get rid of the pain (and get some decent rest).. So I'm back to planning, and as soon as I know what my next step is, You'll all be the first to know!
I have some fantastic news to share with you! During the weekend september 13-14th there will be a Crossfit certification in Manchester, UK! It is a level 1 certification, and there is still room for a few more participants, so get of your ass and sign up!
It is a fantastic opportiunity to improve your technique, and get some inspiration from the best there is- at the same time as you will get a great feel for what Crossfit really entails. Crossfit is more than just workouts, its a lifestyle- and noone gets this fact across better than coach Glassman..
I'll be doing my level 2 certification there, and a bunch of my frinds will be attending the level 1 cert- So if you make it, you'll be in great company! register now on www.crossfit.com click on the certification under the date..
I would also like to dedicate a few lines to another matter that I think helps you grow, and helps the people around you, whom you care for, to excell and progress!
You need to support the people around you, whom you have decided are power people. These are the people who help give value to your life, and make you a better person!
These are the people you look to when you need support, inspiration, a second opinion, a friend etc.
More often than not these people are dynamic people themselves, people who are very often commited towards achieving, developing, progressing, etc. Being of this nature these people are often considered to be without the need for support, because they always seem to be doing good anyways! This could not be more wrong!
I want you to start thinking about who the power people in your life are, and how you can support them in their endeavours. Find out what you can do to make sure that these fantastic people, who help make your life better, feel appreciated, and keep on being the dynamic powerful people that you need in your life!
I have been blessed with many power people whom I care for dearly, and they help enrich my life daily..
One is My friend Brendan who, besides being a fantastic athlete and friend, is currently working as hard as he possible can to make Crossfit North Santa Cruz one of the best Crossfit boxes in the world..
To Support his effort visit www.crossfitnsc.com you will be inspired at once- You can also buy some of their fantastic gear- just send him an e-mail, and he'll hook you up with their new designs.. They are awesome!
Another is my long time friend Jonna- She has put together a pretty amazing blogg where she shares her experiences of eating according to the zone.. Visit her blogg www.crossfitta.blogspot.com and read about the benefits of eating in the zone, and look at her meal plans- it pretty generous of her to share her meal plans with everyone!
Now I'm off to Denmark to spend easter with my family,but I'llbe back soon with a new plan on how to get back on track, and a few personal observations on dieting..
Much love
Thursday, March 13, 2008
Alex "the mauler" won!
A friend of mine from Stockholm Shoot, just won his match in Dubai!
I am so stoked that I find it hard to describe the emotions flooding me right now. Alex went to Dubai to compete in a mma competition, the likes have never seen the light of day! The contestants wore shirts with numbers, and the spectators could then call and sms their wishes as to who should fight each other. The match ups that got the most votes, became the fight card for the night..
The rules were UFC rules with soccer kicks and stomps!
I have only just read the result online, and it sounds like Alex battled his opponent all through the first round, and managed to clip him pretty good. When his opponent came out for the second round he had difficulties seeing through his right eye. With some fantastic coaching from our head coach Joachim Lundgren, and a killer instinct, Alex began stepping up the pressure, and as his opponent got more and more tired Alex just tagged him with heavy hands. The end came after Alex opponent tried to take him down, and got countered. He fell on his back, and as he got up Alex threw a combo, and a knee to the head- Alex wins on TKO!
Alex progresses to the next round, and another great adventure in South Africa!
Alex is a fantastic fighter, a gifted athlete, and he is worth every bit of the victory- congratulations my friend!
Worth remembering in the hour of victory are all the people who have made Alex the fighter he is today- Shooters mma, the fighters at Gladius Gothenburg, the fighters at Stockholm Shoot, his coach, his boxing instructor Andreas etc. If I have forgotten anyone, I hope you know who you are!
All the people who, on a regular basis, push people like Alex into becoming the fighter he is today, you are the people who make wins like this possible, and I salute you!
In the light of this, it feels almost miniscure to share my workout today with you, but I will do it none the less.
As I said yesterday, I have been feeling better and better everyday lately, but I really don't want to rush into the workouts, and pile on the pressure too fast. Simply because I do not want to get sick again- so today I let reason prevail (even if it was hard) and did another one of these slow workouts.
I did:
Muscle ups 2
HSPU 5
5 rounds
I did the exercises in a slow pace, and it felt really good, I did'nt miss any of the muscle ups, and actually felt really good afterwards.. Tomorrow I am going to rest, and then saturday I'll be back following the WOD's from Crossfit HQ- letting coach guide me into taking my fitness to a point where I can someday challenge Brendan- and get my ass handed to me in a big way:-) But it will be worth the try!
That's it for today, thank you for reading!
Much love
I am so stoked that I find it hard to describe the emotions flooding me right now. Alex went to Dubai to compete in a mma competition, the likes have never seen the light of day! The contestants wore shirts with numbers, and the spectators could then call and sms their wishes as to who should fight each other. The match ups that got the most votes, became the fight card for the night..
The rules were UFC rules with soccer kicks and stomps!
I have only just read the result online, and it sounds like Alex battled his opponent all through the first round, and managed to clip him pretty good. When his opponent came out for the second round he had difficulties seeing through his right eye. With some fantastic coaching from our head coach Joachim Lundgren, and a killer instinct, Alex began stepping up the pressure, and as his opponent got more and more tired Alex just tagged him with heavy hands. The end came after Alex opponent tried to take him down, and got countered. He fell on his back, and as he got up Alex threw a combo, and a knee to the head- Alex wins on TKO!
Alex progresses to the next round, and another great adventure in South Africa!
Alex is a fantastic fighter, a gifted athlete, and he is worth every bit of the victory- congratulations my friend!
Worth remembering in the hour of victory are all the people who have made Alex the fighter he is today- Shooters mma, the fighters at Gladius Gothenburg, the fighters at Stockholm Shoot, his coach, his boxing instructor Andreas etc. If I have forgotten anyone, I hope you know who you are!
All the people who, on a regular basis, push people like Alex into becoming the fighter he is today, you are the people who make wins like this possible, and I salute you!
In the light of this, it feels almost miniscure to share my workout today with you, but I will do it none the less.
As I said yesterday, I have been feeling better and better everyday lately, but I really don't want to rush into the workouts, and pile on the pressure too fast. Simply because I do not want to get sick again- so today I let reason prevail (even if it was hard) and did another one of these slow workouts.
I did:
Muscle ups 2
HSPU 5
5 rounds
I did the exercises in a slow pace, and it felt really good, I did'nt miss any of the muscle ups, and actually felt really good afterwards.. Tomorrow I am going to rest, and then saturday I'll be back following the WOD's from Crossfit HQ- letting coach guide me into taking my fitness to a point where I can someday challenge Brendan- and get my ass handed to me in a big way:-) But it will be worth the try!
That's it for today, thank you for reading!
Much love
Wednesday, March 12, 2008
Finally!
... Yesterday and today I got to work out again!
This was supposed to be a blog about my training and thoughts and experiences gained during the workouts. Instead it has become a combination between ER, Gray's anatomy, and 10 things I already knew about being sick..... But finally I am back on track!
Yesterday I did the first workout since I fell ill. I decided to take it easy, and not time my workout or compare it to any other workouts I have done before. All I wanted to do was, a couple of exercises and then see how my body responded..
I did 1000 meters row in 3:36 and then went into the gym and did 50 knees to elbows. I decided to divide the knees to elbows into 5 sets of 10 reps. That was all I did, and still I felt like I had been hit by a MAC truck afterwards.
I'm still not quite out of the woods, and felt my throught getting progressivly sore the next hour after I was done, and I felt really tired- but I still had the silly smile of somebody on the way to their first prom, smeared all over my face for the rest of the day- I had finally gotten back to actively pursuing my fitness goals.. But I also decided right then and there that I should take it easy today, just to make sure that I would actually progress steadily and not suffer any set backs!
So today I woke up and felt that wonderful feeling of being sore in my entire body, but I felt better than I had in while.. I went to work and started planning my day towards my workout. I managed to get my meals almost perfectly planned, and felt really good before the workout!
I did:
Snatch 5 sets of 5 reps at 40kg
Pull ups 5 sets of 10 reps
Deadlifts 5 sets of 10 reps at 70kg
push ups 5 sets of 10 reps
I just wanted to get the feeling for the exercises again, and did'nt pay any attention to the rest between sets, and just walked around being social during the workout, something that is usually completely out of the question, when all that matters is complete and utter concentration! It felt really good, and I look forward to seeing how it feels tomorrow..
Now I'm wrestlig with the question of what to do tomorrow? Should I go hard and see how my body responds, or should I continue to take baby steps towards full recovery? The smart part of me says I should do just that, but then again- I have been known to contradict common sense before!
We will just have to see what tomorrow brings, but I am grateful to be back on track!
This post turned out to be a homage to getting back to working out, but it means the world to me to be able to work out, and I feel more complete as a person when I am able to workout- It is the ultimate high to be able train, and I am proud to say that I am 100% positively addicted to it:-)
Even if this has been a post dedicated to my getting back to working out, I would also like to point towards another thing that is truly instrumental in wanting to keep in shape, and excell in my workouts, role models!
Yesterday I held a Crossfit class at fighter Centre, and once again I was amazed at the effort and dedication put forth by everyone. we did "fight gone bad" and it was nasty.. But one person stood out yesterday! My friend Micke Syd came in, and worked as hard, possibly even harder than 90% of the people in the class. As if putting out a 100% effort during the workout was'nt enough, he also managed to cheer and drag through everyone around him. When technique began to fade away, he cheered everyone to get it right. When people around him got tired, he was so enthusiastic that they kept on going, and when it was time to give their everything in the last minutes, he lead by example. A fantastic effort all together, and I am baffeled as to where he finds the energy.
However! The most amazing thing about Micke, is the fact that today he turned 47! When we met last year in august he was 12kg overweight, and had no history of serious workout! Now he is a role model, and an avid athlete.. I am for ever thankful to have people such as him around me. It is efforts like his, and performances like this that make him a positive power person, and I am grateful to have met him..
I am happy to be back on track, and I look forward to sharing my progress with you.. Thank you for reading.
Much love
Monday, March 10, 2008
Patience...
... is a virtue wasted on the young....
Hmmm, I'm not quite sure if that means that I am getting older, because not working out today, daring to wait until my body is slightly more recovered, before I start working out again, required every ounce of patience I could possibly muster..
I do however believe that is was the only right thing to do considering how I felt this morning when I woke up.
I desperately want to get back on the pony again (no pun intended) and start working towards getting back in shape. But if there is one thing experience has taught me it is not to jump the gun, and start working out too soon. The only thing that will come from this is that I will fall ill again, and before I know it, I will be farther from my goals, than I was before I got sick... Waiting it is..
So I did'nt work out today, but that does'nt mean that I was lying low just waiting, I have been gathering inspiration, and here are a few websites I think you should should visit if you want to be inspired to get back to work, or excell from where you are today!
www.crossfitpc.com - Speal is an animal!
www.crossfitnsc.com - Brendan, Jason and Shari are fantastic athletes, and role models to everyone!
www.crossfitsantacruzcentral.com This is one of the most well rounded crossfit communities I have ever come across, fantastic people with a truly admirable aproach to fitness!
Last but not least I give you a clip from youtube, that just goes to show that your biggest inhibations just may lie with yourself. These guys have definately overcome both personal and gravitational limitations:http://www.youtube.com/watch?v=SWs94Pu_kG4
I lookforward to hearing where you found your inspiration.. Please post in comments where you go for inspiration..!
Much love
Hmmm, I'm not quite sure if that means that I am getting older, because not working out today, daring to wait until my body is slightly more recovered, before I start working out again, required every ounce of patience I could possibly muster..
I do however believe that is was the only right thing to do considering how I felt this morning when I woke up.
I desperately want to get back on the pony again (no pun intended) and start working towards getting back in shape. But if there is one thing experience has taught me it is not to jump the gun, and start working out too soon. The only thing that will come from this is that I will fall ill again, and before I know it, I will be farther from my goals, than I was before I got sick... Waiting it is..
So I did'nt work out today, but that does'nt mean that I was lying low just waiting, I have been gathering inspiration, and here are a few websites I think you should should visit if you want to be inspired to get back to work, or excell from where you are today!
www.crossfitpc.com - Speal is an animal!
www.crossfitnsc.com - Brendan, Jason and Shari are fantastic athletes, and role models to everyone!
www.crossfitsantacruzcentral.com This is one of the most well rounded crossfit communities I have ever come across, fantastic people with a truly admirable aproach to fitness!
Last but not least I give you a clip from youtube, that just goes to show that your biggest inhibations just may lie with yourself. These guys have definately overcome both personal and gravitational limitations:http://www.youtube.com/watch?v=SWs94Pu_kG4
I lookforward to hearing where you found your inspiration.. Please post in comments where you go for inspiration..!
Much love
Sunday, March 9, 2008
Motivation!
It's funny how different things will motivate different people in different ways.
Since thursday last week I have been unable to work and to work out due to a mallicious cold, that has had me completely knocked out. This has given me plenty of time to plan how I want to move on, and what I want to focus on, once I get back on my feet!
Needless to say my first and foremost priority is my family, and always striving towards being the best partner and father I possibly can.. Jenny and Rasmus deserve the best I can possibly provide them with- how could that be any different?
Secondly I need to focus on our wedding! I often find myself thinking that I have all the time in the world, since it's not until january next year, but the preperations need to be made now, and the more I think about it- I realize that the more I organize now, the more I will be able to relax and just enjoy the experience..
There are a few other things I have come to realize that I want to put some more focus on, but they are more of a personal nature so I'll keep them to myself for the time being:-)
I need to focus more on my diet!
I have been wanting to begin eating according to the zone diet for quite some time! But everytime I have decided to begin, something has come in the way, and I find myself putting it of! The result is that both Jenny and I eat pretty healthy, but we are "guestimating" how much we eat, and the composition of our meals are done more on impulse, than on scientifically based values! This may sound like it's all good, and I should be happy that we are eating healthily! Well, I am happy that we have managed to get our diet to a point where we always eat as healthily as we can...... But.... needless to say there is a but!
As I wrote a couple of days ago, the key to sucess is to make sure that your goals are in line with the sacrifice you are willing to make, and the goals I have for myself, will always be just outside my reach unless, I make the commitment in my diet, the same way I have in my workouts! The plan for the week to come is to eat according to the "eat clean diet" and getting everything ready for joining the zone as of next week... I'll let you know how that goes!
This has been a great weekend, even if I have not been able to work out! This may sound like a contradiction in terms, but I'll let you know why it was a great weekend anyway!
First of all Max Philipsson and I hade the first ever Crossfit introduction seminar at Fighter centre on saturday. There is a group of people who have been dedicated to crossfit for a while, and they came to Fighter Centre on saturday morning at 09.00 and untill 14.00 we went through all the basic techniques of crossfit, and why we do certain things the way we do. We did squats- front squats- overhead squats- shoulder press- push press- push jerk etc. and by the end of the day everybody looked really good! Everyone was completely dedicated to improving their technique and gaining a higher understanding of the movements, and how to teach them to others. It was clear from the beginning that everyone had checked their egos at the door, and gave their all.. I can't begin to thank everyone enough for their efforts- Crossfit Sthlm is moving towards a bright future, with a lot of really gifted instructors.
At the end of the day we had a little race- 4 people competed in 10 laps of Cindy- I think Denis was the winner with the fastest time, but the effort displayed by everyone who competed was fantastic..
I would also like to thank Max! It was a pleassure to do this with you, and I look forward to more seminars with you!
The second thing that made my weekend was the Team Workout we had after the seminar. Every saturday at 14.00 we have a Team Workout, and this saturday was no different.. The workout for the day was:
50 Squats
50 Burpees
40 Push ups
40 Burpees
30 Lunges
30 Burpees
20 Sit ups
20 Burpees
10 Tuck jumps
10 Burpees
You should have seen the effort put out by the people in the class.... Thank you, you made my saturday!
Like I wrote in the beginning, it's funny how different things will motivate different people. I'm not sure what drives the people who came to the seminar, or the people who worked out at the Team Workout- but your efforts were amazing!
For my own part a bunch of things drives me to always wanting to excell- right now all I want to do is get well so I can start putting some workouts on the board, and get back to chasing my friend Brendan... One of these days bro, I'll be breathing down your neck:-)
Tomorrow I plan to row 1000m and do 50 knees to elbows, and see how my body responds! Then I'll decide from there on where I go..
Much Love
Since thursday last week I have been unable to work and to work out due to a mallicious cold, that has had me completely knocked out. This has given me plenty of time to plan how I want to move on, and what I want to focus on, once I get back on my feet!
Needless to say my first and foremost priority is my family, and always striving towards being the best partner and father I possibly can.. Jenny and Rasmus deserve the best I can possibly provide them with- how could that be any different?
Secondly I need to focus on our wedding! I often find myself thinking that I have all the time in the world, since it's not until january next year, but the preperations need to be made now, and the more I think about it- I realize that the more I organize now, the more I will be able to relax and just enjoy the experience..
There are a few other things I have come to realize that I want to put some more focus on, but they are more of a personal nature so I'll keep them to myself for the time being:-)
I need to focus more on my diet!
I have been wanting to begin eating according to the zone diet for quite some time! But everytime I have decided to begin, something has come in the way, and I find myself putting it of! The result is that both Jenny and I eat pretty healthy, but we are "guestimating" how much we eat, and the composition of our meals are done more on impulse, than on scientifically based values! This may sound like it's all good, and I should be happy that we are eating healthily! Well, I am happy that we have managed to get our diet to a point where we always eat as healthily as we can...... But.... needless to say there is a but!
As I wrote a couple of days ago, the key to sucess is to make sure that your goals are in line with the sacrifice you are willing to make, and the goals I have for myself, will always be just outside my reach unless, I make the commitment in my diet, the same way I have in my workouts! The plan for the week to come is to eat according to the "eat clean diet" and getting everything ready for joining the zone as of next week... I'll let you know how that goes!
This has been a great weekend, even if I have not been able to work out! This may sound like a contradiction in terms, but I'll let you know why it was a great weekend anyway!
First of all Max Philipsson and I hade the first ever Crossfit introduction seminar at Fighter centre on saturday. There is a group of people who have been dedicated to crossfit for a while, and they came to Fighter Centre on saturday morning at 09.00 and untill 14.00 we went through all the basic techniques of crossfit, and why we do certain things the way we do. We did squats- front squats- overhead squats- shoulder press- push press- push jerk etc. and by the end of the day everybody looked really good! Everyone was completely dedicated to improving their technique and gaining a higher understanding of the movements, and how to teach them to others. It was clear from the beginning that everyone had checked their egos at the door, and gave their all.. I can't begin to thank everyone enough for their efforts- Crossfit Sthlm is moving towards a bright future, with a lot of really gifted instructors.
At the end of the day we had a little race- 4 people competed in 10 laps of Cindy- I think Denis was the winner with the fastest time, but the effort displayed by everyone who competed was fantastic..
I would also like to thank Max! It was a pleassure to do this with you, and I look forward to more seminars with you!
The second thing that made my weekend was the Team Workout we had after the seminar. Every saturday at 14.00 we have a Team Workout, and this saturday was no different.. The workout for the day was:
50 Squats
50 Burpees
40 Push ups
40 Burpees
30 Lunges
30 Burpees
20 Sit ups
20 Burpees
10 Tuck jumps
10 Burpees
You should have seen the effort put out by the people in the class.... Thank you, you made my saturday!
Like I wrote in the beginning, it's funny how different things will motivate different people. I'm not sure what drives the people who came to the seminar, or the people who worked out at the Team Workout- but your efforts were amazing!
For my own part a bunch of things drives me to always wanting to excell- right now all I want to do is get well so I can start putting some workouts on the board, and get back to chasing my friend Brendan... One of these days bro, I'll be breathing down your neck:-)
Tomorrow I plan to row 1000m and do 50 knees to elbows, and see how my body responds! Then I'll decide from there on where I go..
Much Love
Thursday, March 6, 2008
Sometimes you can't see the forest...
.... because of trees standing in your way!
I sometimes have the pleassure of being invited to give lectures, on pretty much everything that has to do with fitness, nutririon, rehabilitation, training etc. today was one of these days. I was invited to give a lecture on Well being- Wellness- Fitness, and how you make each of these elements a part of your everyday life. More importantly it was a lecture on how you move from one to the other, and remain there striving towards the next level, instead of regressing back to where you came from..
It was during the epilog of this lecture that I managed to formulate what is the most important in making the transition from one to the other, in maintaining momentum in your training, diet, development in general.
The key to getting anywhere and sustaining your gains, is right there in front of you all the time, but ever so often you focus on a million small things that you think are important, and never get to where you wanted to go, simply because you have not gotten the basics right!
The answer ladies and gentlemen, is quite simple:
In order to succede you have to make sure that your goals correspond with your inventment/ sacrifice.
It sounds simple, but more often than not I find that the investment people are willing to make is nowhere near the goal that they are expecting to get to..
One example is the person who decides to work out twice a week, not change their diet at all, and still honestly expect to loose weight!
Another great example is the fighter who expects to domonate his weight division, but only comes to practice twice a week!
Even more obvious, but along the same lines- the person who plans what to do with the lottery millions, but never goes and buys a single ticket!
I have been trying for the longest time to pinpoint the single most important thing you have to focus on if you want to achieve your goals, and never come up short in the end. I think I have fianlly found the Holy Graal, simply make sure that the investment you make corresponds with your goal, and vise versa..
If you want to loose weight- follow a strict diet and workout regimen- and you will reach your goals.
Do you want to dominate your weight class- come to every single practise you can, and take pains in getting to a few that you never thought you could make it to!
Buy the lottery ticket!
It sounds simple, but so many people I have come across have not done the math themselves, and come up wanting.. Don't let that be you:-)
Unfortunately I am still completely floored by the cold I caught the other day- but I feel like I might be on the way to getting better, and I am making plans as to what I am going to do when I get back... I still have some goals ( I have heeps ) and I will post some of them when I get back to training, so that you can keep me to them:-) and hopefully race me towards them..
Much love..
I sometimes have the pleassure of being invited to give lectures, on pretty much everything that has to do with fitness, nutririon, rehabilitation, training etc. today was one of these days. I was invited to give a lecture on Well being- Wellness- Fitness, and how you make each of these elements a part of your everyday life. More importantly it was a lecture on how you move from one to the other, and remain there striving towards the next level, instead of regressing back to where you came from..
It was during the epilog of this lecture that I managed to formulate what is the most important in making the transition from one to the other, in maintaining momentum in your training, diet, development in general.
The key to getting anywhere and sustaining your gains, is right there in front of you all the time, but ever so often you focus on a million small things that you think are important, and never get to where you wanted to go, simply because you have not gotten the basics right!
The answer ladies and gentlemen, is quite simple:
In order to succede you have to make sure that your goals correspond with your inventment/ sacrifice.
It sounds simple, but more often than not I find that the investment people are willing to make is nowhere near the goal that they are expecting to get to..
One example is the person who decides to work out twice a week, not change their diet at all, and still honestly expect to loose weight!
Another great example is the fighter who expects to domonate his weight division, but only comes to practice twice a week!
Even more obvious, but along the same lines- the person who plans what to do with the lottery millions, but never goes and buys a single ticket!
I have been trying for the longest time to pinpoint the single most important thing you have to focus on if you want to achieve your goals, and never come up short in the end. I think I have fianlly found the Holy Graal, simply make sure that the investment you make corresponds with your goal, and vise versa..
If you want to loose weight- follow a strict diet and workout regimen- and you will reach your goals.
Do you want to dominate your weight class- come to every single practise you can, and take pains in getting to a few that you never thought you could make it to!
Buy the lottery ticket!
It sounds simple, but so many people I have come across have not done the math themselves, and come up wanting.. Don't let that be you:-)
Unfortunately I am still completely floored by the cold I caught the other day- but I feel like I might be on the way to getting better, and I am making plans as to what I am going to do when I get back... I still have some goals ( I have heeps ) and I will post some of them when I get back to training, so that you can keep me to them:-) and hopefully race me towards them..
Much love..
Tuesday, March 4, 2008
Knowing your body...
... will work for you as well as against you...
I had it all planned out! I had planned what time I was going to workout. I had planned my meals perfectly so that I could optimize my workout. I felt really good about actually having completed yesterdays WOD. All in all I felt ready to rip through the todays WOD- the filthy fifty!
Then I wake up with a sore throught, laboured breathing, elevated body temperature, and a complete loss of power! I am officially on my way to getting a cold, unless I take it easy, and nurse myself for a couple of days.. Needles to say this was not what I had in mind when I planned my day, yesterday!
So today I did'nt work out at all- all day long I had an internal argument , but I would like to think that reason finally prevailed over my hurt pride and ambition!
Knowing your body will sometimes be what gets you through the most insane workouts, with a fantastic score to show for your efforts! However, there will be days like these, when you just have to accept that your best friend needs some looking after. I guess the only thing you can do is thank your lucky star that you know your body so well that you dont have to become all out ill, before you realize where you are headed!
Even if I did'nt get to work out I still had a fantastic workout-related expierience today. I held a crossfit class at fighter centre today- and the development in the gruop is amazing.. I remember when the group started a few months ago. Most of the people in the class had a hard time getting shoulder rolls and regular air squats to work for them. Today, I saw most of these people getting really good looking overhead squats! Now thats amazing considering how short a period of time these people have been exposed to crossfit! I am profoundly impressed with their progress and dedication- I cant wait to see where we will be in 6 months!
The workout we did today was- Tabata with a twist-
Tabata squats
Tabata push ups
Tabata sit ups
With a clock running 12 min, we did 8 intervalls of 20 second squats, 10 seconds rest. Then we went straight into the push ups, and then moved straight into the sit ups. The twist however was that the 10 seconds rest was executed in the botton position of the squat, when doing squats- in the bottom position of a push up, during the push ups- and during the sit ups, we raised our legs from the ground and tightened our abs, during the rest.. Tabata with a twist!
I'll go take care of my oncoming cold, and keep my fingers crossed that tomorrow I'll feel a lot better..
Much love
I had it all planned out! I had planned what time I was going to workout. I had planned my meals perfectly so that I could optimize my workout. I felt really good about actually having completed yesterdays WOD. All in all I felt ready to rip through the todays WOD- the filthy fifty!
Then I wake up with a sore throught, laboured breathing, elevated body temperature, and a complete loss of power! I am officially on my way to getting a cold, unless I take it easy, and nurse myself for a couple of days.. Needles to say this was not what I had in mind when I planned my day, yesterday!
So today I did'nt work out at all- all day long I had an internal argument , but I would like to think that reason finally prevailed over my hurt pride and ambition!
Knowing your body will sometimes be what gets you through the most insane workouts, with a fantastic score to show for your efforts! However, there will be days like these, when you just have to accept that your best friend needs some looking after. I guess the only thing you can do is thank your lucky star that you know your body so well that you dont have to become all out ill, before you realize where you are headed!
Even if I did'nt get to work out I still had a fantastic workout-related expierience today. I held a crossfit class at fighter centre today- and the development in the gruop is amazing.. I remember when the group started a few months ago. Most of the people in the class had a hard time getting shoulder rolls and regular air squats to work for them. Today, I saw most of these people getting really good looking overhead squats! Now thats amazing considering how short a period of time these people have been exposed to crossfit! I am profoundly impressed with their progress and dedication- I cant wait to see where we will be in 6 months!
The workout we did today was- Tabata with a twist-
Tabata squats
Tabata push ups
Tabata sit ups
With a clock running 12 min, we did 8 intervalls of 20 second squats, 10 seconds rest. Then we went straight into the push ups, and then moved straight into the sit ups. The twist however was that the 10 seconds rest was executed in the botton position of the squat, when doing squats- in the bottom position of a push up, during the push ups- and during the sit ups, we raised our legs from the ground and tightened our abs, during the rest.. Tabata with a twist!
I'll go take care of my oncoming cold, and keep my fingers crossed that tomorrow I'll feel a lot better..
Much love
Monday, March 3, 2008
Surround yourself...
... with positive power people!
I honestly believe that one of the keys to becoming a better father, athlete, businessman/woman etc. is to always surround yourself with positive power people. These are the people who never fail to make you want to be better, faster, more honest, eager to learn, share etc. and an altogether better person.
I have been blessed with a bunch of these people who, all in their own unique way, make me want to improve in everything I do!
This blogg is as much a tribute to these people as it is an attempt to share my thoughts on Crossfit, fitness, diets, mma and life altoghther!
Here is a picture of some of these people.
I met Brendan and Annie at the Crossfit certification in Denver last year, and since then we have kept in touch. They are truely inspirational! They are not only some of the finest athletes I have ever met, they are also some of the most genuinly friendly people I have ever come across. Their efforts and willingness to share workouts, experiences and thoughts have been a phenomenal inspiration in my work and my training in general, and for that I am truly grateful! I appreciate their sucess and progress as if it were my own!
The other people in the picture are my better half Jenny and our son Rasmus. They have changed my life dramatically, and because of them my life has become more complete than I ever thought it could have been, a couple of years ago.
Beside being a fantastic athlete, who pushes me to always giving my all in every workout, Jenny is also the finest human being I have ever come across, and I love her dearly. Jenny has a way of always bringing out the best in me, even if it takes a while to get it out. For the patience and profound intrest in always making everyone around her excell- she is without a doubt the greatest power person in my life. Älskling- our journey has just begun and I am eternally happy to be on this journey with you!
Rasmus is our son, the love/pride I feel everytime I see him is beyond words!
Power people make you grow and excell in everything you do. They all contribute in their own unique way. It sometimes takes a while to understand what makes them power people, but that may just as well be your own limitations that are blinding you..
Workout!
Today I did "Linda":
Deadlift 120 kg
Bench Press 90kg
Clean 60 kg
10- 9- 8- 7- 6- 5- 4- 3- 2- 1
Time 29:08
I went heavier than I have ever gone before on the dead lifts, and I have to be honest and admit that the technique left quite a bit to be desired. The reps were legit, but since form has to come before everything else, I have to admit that I need to get better at going this heavy! Next time I will put even more emphasis on getting it 100% right, even if it means that I have to sacrifice my time!
After that I did 50 knees to elbows, divided into 5 x 10 reps.. I try to do some sort of exercise to improve my mid line stability and core strength everytime I work out.
I will hopefully be back tomorrow..
Much love
Start blogging!
Well Well Well...
For quite some time I have been entertaining the thought of beginning a blogg, where I would like to share my thoughts on life, family, friends, crossfit, WOD's etc.
Finally I have gotten around to registrering my blogg, and as of today I will be sharing with you!
Much love
Mads
For quite some time I have been entertaining the thought of beginning a blogg, where I would like to share my thoughts on life, family, friends, crossfit, WOD's etc.
Finally I have gotten around to registrering my blogg, and as of today I will be sharing with you!
Much love
Mads
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