Pick your friends- and results..

Once again it has been a while since I actually got around to publishing the results of our hard work. I promise you however that this is not because we have not been working out.. I have just been a lazy fart- my solem promise to you is that I will make a point of getting better!

In order to avoid making this the longest and most boring post ever- I have decided to just post the day and the score.. On the days where something interesting happened, I will make a small comment.. You will find the WOD's in the post " I challenge you".

Before we get into the results though, I would like to share some brutal insight that has dawned on me during the summer, and I will spend at least a couple of months implementing it in my life!
A while back I wrote about- Power People- and the fantastic impact these people have on our lives. I even listed some of the people I find to be my power people, and described why they are power people to me.. I also tried to encourage you to let the power people around you know that they are indeed power people to you- we all need a pad on the back and to know that people we care for appreciate us is the ultimate pad on the back, and it encourages to continue to be a role model, positive inspiration, and a power person..
I have really made an effort to make these people feel appreciated, and let them know how much they mean to me. Now it is time to take the next step!
During the summer I have realized that I need to exclude some people from my friendship! These are the people who everytime we have met, leave me with a feeling of being drained. The people who care only for themselves, and seem incapable of walking that extra mile, just to make sure that someone else thrives/excells. The kind of people who can't enjoy the progress of other people, and immidiately find a flaw in the small step forward that I have made. The list goes on, but I am sure you know exatcly who I am talking about- and if you take a second, you just might come up with a few in your surroundings as well..

I have already begun letting some of these people know that I no longer have room for them as my friends, and why I feel the way I do.. It is a painful process, because you have to point out the flaws of others, and nobody will like it when you do. Some will react by getting angry, and immidiately attacking you- while others will be sad, and just take of..
Some however will take your point of view to heart, and wonder why things have become the way they have.. To these people I will always be there when they want to be my friends again, and a second beginning, with mutual respect and growth is just around the cornor..
The others- I will be richer without.

I am not saying that this is a solution that fits everyone. Not everyone wants to have that talk with people whom they used to call friends, and instead they will choose another approach to the problem- but my advice is to sort out who your real power people/ friends are, and part from the leachees!

It's time to clean up..

Back to business:

Day 9- Jenny- 15:33 min
Mads- 15-42 min

Day 10- Jenny ME push ups 50/ pull ups 15 (chest to bar)
Mads ME push ups 51/ pull ups 15 (chest to bar)

Day 11- Jenny 26:43
Mads 25:21

Day 13- Jenny- 73,6kg
Mads- 119kg ( heaviest set of 3 reps)

Day 14- "GI-Jane"
Jenny- 12:25
Mads- 12:33

Day 15- Jenny 6:50 min
Mads 6:28 min

Day 17- "Christine"
Jenny- 12:22
Mads- 12:42 ( Jenny is just so fast- it's fantastic)

Day 18- A new personal record!
Snatches 10- 10- 10- 10- 10-
Mads 45kg- 50kg- 55kg- 60kg- there should have been one more set, but I tore my hands pretty bad on the last set..

Day 19- Jenny- 28:51min
Mads- 27:00

Well, it is still a lesson in getting my ass licked when it comes to fast met con WOD's, but I am getting better, and having someone to chase makes it so much more fun!

For now that is all

Much love

Mads

Results day 5- 6- 7..

This is turning into a long sad tail of, how to get your ass throughly handed to you by a girl! The workouts have gone really well, and even if I had my sights set for better performances on some of them, I have to be pleased with how things have gone..

The thing, I guess I have to get used to, is that a rather small girl is running cirkles around me- Just check out the results from the last 3 days of training!

Day 5

"Tabata some thing else"

- Pull ups

- Push ups

- Sit ups

- Squats

Complete a full tabata intervall of 4 min on each exercise, before moving on to the next exercise. There is no rest between exercises. Accumulated amount of reps is your score.

Score:

Jenny 336

Mads 327

On this one we decided to go by the new pull up standard and do to pull ups- chest to bar. Needless to say this cut into our score dramatically- but what a fantastic workout. Once again the push ups are a complete killer for me- but its getting better!

Day 6

5 Hang power clean

5 Front Squat

5 split jerk

5 rounds for time

Score:

Jenny 40kg 5:44

Mads 50kg 4:06

On this one I should have gone heavier to make a fair comparison to Jenny's score- but my grip and forearms has been giving me a lot of trouble lately, so I opted for a lighter version and more speed.

Great fast workout, that really eats into grip strength, and technique!

Day 7

Run 10 x 400m

Rest exactly 30 seconds between rounds. Your total time, including rest is your score!

Score:

Jenny 22:14

Mads 21:06

None of us are fantastic runners, so no surprise in this result. The great thing with this is that we found a track right where we live, and it made the workout much more fun to be on a real track!

For now that's it

Much love

Day 1- 2- 3- results!

Well, the first 3 days of my little challenge are over, and I have to admit that I thought I would have done a lot better than I did on the first two days!

One thing you will notice while we are doing this challenge is that no excuses will be accepted. Comments like: I worked all last night- I did'nt sleep enough- My meals were a little of etc. will not be found in this blog as I venture through these 32 days!
I have found that I am a master at making excuses to myself as to why the WOD's did not go as I planned them. Often I'll begin before the workout and catch myself making excuses as to why this might not be my best workout ever, or why I can't perform to the best of my abilities.
The peoblem with this behavior is that it gives me one more obstacle to overcome, as if the WOD was'nt enough! When push comes to shove and fatique is choking me during the workout- it is an easy way out! There will be none of that! I willwork my little heart out every time, and get the job done! as I read on a crossfit blog, by some very dedicated crossfitters here in Stockholm-

It does not have to be fun, to be fun! Perfect!


Day 1
Overhead squats rep/kilo
15/40kg 15/45kg 15/50kg 15/55kg 15/55kg 4/60kg Ass to the floor!

I thought I'd be a lot stronger in this WOD- but 15 reps are a lot! On the 4th set I had to struggle to maintain good form, so I decided to use the same weight in the last set, and I got the balance perfect from the first rep on that one. The final set of 4 went without any problem- I could have gone a little heavier on that one!

Day 2
"Cindy"
5 pull ups
10 push ups
15 squats
max effort in 20 minutes!
Result 17 rounds and 10 push ups!

My goal for this one was 20 rounds, but the push ups absolutely killed me. The first 10 rounds felt really good, but then they got heavy, and I had to start breaking down the push ups. For some odd reason it felt really good though. I mean they were heavy but still felt good??
I can also proudly say that every single rep that was counted was legit!

Day 3
Row 5 k
result 19:40min

I am actually pretty happy with thins one. I had set my goal for sub 20min and managed by 20 seconds. Rowing is an absolute killer, and whereas I tend to get into a groove when I run, every single stroke of the row is work, and thought of hitting the perfect technique!

Jenny and I have made a little deal!
She is in charge of our diet, and I take care of our workouts! Jenny is borderline fanatic when it comes to her diet. I however, tend to take the easy way out, and take a couple of days of the diet all too often. Those days are over, and the effects of eating better are stunning! I feel better than I have done in a long time, and I look forward to seeing the effects it will have on my workouts..

Join in and post your scores!

Much love

Mads

I challenge you!

Before I get into my little challenge, I just have to applaud my better half Jenny for her fantastic effort at the Games i Aromas.

Jenny finished 26th of 90 something women competing in the event. After the first workout which was:

5 Deadlifts

10 burpees

5 rounds for time

Jenny had the 3 fastest time of all. Her second workout of the day was:

The hill run

After this event Jenny was in 5th place of all 90 something girls!

Then it was time for the final event of the day- the revised "Fran". The rules had been changed a little for the Games, so to get a legit rep on the pull ups, you had to make contact with the sternum to the bar!

Revised Fran:

Thrusters

Pull ups

21-15-9

On this workout Jenny had a hard time getting the required height on the reps, and after this workout- the 3d of the day- she was in 32nd place..

On the second day there was only one workout- a heavy revised"Grace". Bring the bar from the ground to fully extended arms above the head, through a full clean! Jenny did a fantastic job on her first "Grace" ever, and at the end of the day she had finished as 26th overall!

It is a fantastic job, and the fact that she came of a penicilin cure only 3 days before leaving for the Games, and she got the complete opposite order of the workouts than she wanted, only makes it more impressive! She is an inspiration to everyone, and I am thankful to have such a wonderful person in my life!

I challenge you!

Here you will find 32 days of workouts- my challenge to you is to follow the program with me, and beat me at every single workout! I will post comments every night, so please comment how you workout went!

Day 1

Overhead squats

15-15-15-15-15-4

Try to increase weight on every set and go as heavy as possible on the last set of 4!

Day 2

"Cindy"

5 pull ups

10 push ups

15 squats

Max effort in 20 minutes!

Day 3

Row 5 k

Day 4

Rest day!

Day 5

"Tabata something else"

-Pull ups

-Push ups

-Sit ups

-Squats

Finish a complete 4 min tabata interval on every exercise, before moving on to the next. Score total reps for all rounds!

Day 6

5 Hang clean

5 Front squat

5 Split jerk

5 rounds for time

Day 7

Run 10 x 400m

Rest 30 seconds between laps- post total time

Day 8

Rest day!

Day 9

Courtesey of Crossfit North Santa Cruz!

5 pull ups- 10 push ups- 15 squats

run 200m

12 pull ups- 21 KBS

run 400 m

75 wall ball

run 400m

21 KBS- 12 pull ups

run 200m

15 squats- 10 push ups- 5 pull ups

Post time for score

Day 10

max effort push ups

max effort pull ups

Rest as needed between these two exercises

25 db snatches

25 ghd

3 rounds for time

Day 11

run 5 k

Day 12

Rest day!

Day 13

Back squat

3-3-3-3-3-3-3

Day 14

"Gi Jane"

100 burpee pull ups

Day 15

Row for time

100m rest 10 sec

200m -

300m -

400m -

500m -

Day 16

Rest day

Day 17

"Christine"

for time:

Row 500m

12 bw deadlifts

21 box jumps

3 rounds for time

Day 18

Snatches

10-10-10-10-10

Day 19

for time

Row 3 k

25 H2E

Row 3 k

Day 20

Rest day

Day 21

For time

Back squat 225 lbs

Ring dips

21-15-9

Day 22

"Lynne"

Bench press bw max reps

pull ups max reps

5 rounds- post total reps in each round !

Day 23

Run 3 k

Day 24

Rest day!

Day 25

"Fran and then some"

For time:

KBS

Thrusters 95 lbs

Pull ups

21-15-9

This workout is brought to you from Brendan Giliam- enjoy!

Day 26

Front squat

3-3-3-3-3

Day 27

For time

Deadlift 225 lbs

Box jumps

Ring dips

21-15-9

Day 28

Run 400m

Row 400m

3 rounds for time

Day 29

30 Muscle ups for time

Day 30

Rest day

Day 31

"Diane"

HSPU

Deadlift 225 lbs

21-15-9 for time

Day 32

"Jason"

100 squats

5 MU

75 squats

10 MU

50 squats

15 MU

25 squats

20 MU

That is all folks- I look forward to seeing you comments- and competing with you!

Much love

Mads