Sportsfans....

Its time for the next 3 days of the Challenge..

Day 5

Tabata Something Else:

-Pull Ups

-Push Ups

-Sit Ups

-Squats

Complete each 4 minute intervall of one exercise before moving on to the next exercise.. Post accumulated reps for score..

Day 6

For time:

5 rounds of:

5 Hang Power Cleans

5 Front Squats

5 Split Jerks

Weight for him- 60kg

Weight for her- 35-40kg

Day 7

For time

10 rounds of 400m run..

run 400m rest 30 seconds before beginning next lap.. The 30 sec rest is mandatory! Post totasl time for score..

Day 8

Rest..

I am super happy that so many have joined in on the challenge, and I have to admit that one of the reasons why this is so much fun is because I have to post my scores next to those of you who have posted.. However it is important to stress that posting results is done for our own sake.. It is not a competition- it is an inspiration.. The competition is internal!

So please continue to post results, even if you can't do the challenge every day..

Much love

Mads

Surprise- another Challenge!

By now you have either come to the point where you could not be bothered with another challenge, or you have taken a strange kind of fondness to challenges! Either way I think you have understood where I stand!

For a while now I have had the pleassure of sharing results and experiences with Karl Steadman from CrossFit Manchester.. The man is an absolute stud, and a fantastic athlete- it has been a pleassure to have this opportunity to run along side an athlete like him, and I hope that I have managed to bring some kind of enthusiasm , if nothing else to his WOD's??
We have decided to take things to another level, and let me do the programming one month, and then Karl will do the programming one month! This should ensure that we both get to work on our programming skills, and we get to do some WOD's we have never done before? Any way we turn this it should be an learning experience!

So I'll present the first 3 days of the challenge here. Starting tomorrow:

Day 1
Overhead squat
15-15-15-15-15-4 reps

Day 2
"Helen"
Run 400m
KB-swing 24kg 21 reps
Pull ups 12 reps (Chest-to-bar)
3 rounds for time!

Day 3
For time Row 5 k

Day 4 rest

I hope you will join in on the challenge, and post your results here..

Much love

Almost "Randy"..

My knee is getting marginally better every day I don't irritate it. So todays WOD, which was 7 heavy snatches, was a gamble. Should I go for broke and hope that the knee would hold, or should nurse it and hope to recover 100%??

I passed the question on to Karl Steadman, who came back with the wise answer that I should do a hang power Snatch "Randy" instead. Randy is a 75 rep 35kg snatch hero WOD, but due to the knee I had to modify it...

I went to Fighter Centre and did the WOD. My result was 06:16 min..

I have never done this WOD in any way shape or form before, so I have no idea if it is an ok effort- but it felt like I should have done it a lot faster! The problem however was that my grip was killing me! I tried to put together reps before resting but I almost dropped the bar, so I had to let it go, shake my hands, and then return... A strange sensation!

I am happy that I got a workout in despite the knee, but not quite happy with my effort... I'm looking forward for tomorrows WOD- keeping my fingers crossed that it's not squats..

Much love

Mads

HSPU???

Today's WOD on the HQ site was:

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
So What am I rambling on about?

There are a couple of reasons why I had to change todays WOD into something that could be done within the confines of my home!
The first is that the heir to the throne and eternal love of my life, has been at home for the last two days with a stomach ache! Yesterday Jenny stayed at home with him, and today after lunch it was my turn to make sure he got everything he needed:-)
The second reason is that I was a little uncertain of the condition of my knee! It was nowhere near normal this morning. Some angles were perfectly ok, while others hurt like nothing I have ever experienced before. So I decided that Squat Cleans probably were not to be recommended! I went with a little challenge that I would like to extend to anyone else who has a day of, or just want to mess with me by beating my time... I know there are some truly amazing athletes who check in on this blog from time to time- please feel free to humble me once again!

Todays WOD for me was:
50 Hspu for time: My time 09:46 min!

I have no clue if that is any good or not, but it was hard as hell, and I had to redo quite a few just because I did'nt make it all the way to the ground.. I'll have to try again some time and compare!

Another funny thing happened today that I would like to share with you. Yesterday I posted another freaky picture of myself, and added that I love cool t-shirts and beanies.. Today in the mail I got a package from our friends at Crossfit Manchester Rachel and Karl.. In the package was some fantastic chocolate that is bound to send me to Zone-hell and taste-heaven! The package also had a beanie! How much joy can you put in one package- I thank you form the bottom of my heart!
If anyone feels like getting one of these beanies, or one of the performance enhancing t-shirts they happen to have at Crossfit Manchester, please visit their website www.crossfitmanchester.com and order one or two right away.
We bought a couple when we were in Manchester at the cert, and they are great! Equal to anything I have bought in Santa Cruz- and thats saying a lot..

Well, for now that is it, but I will try to be back tomorrow

Much love

Deads, and a bit of magic!

Lately I have been hearing from all different kinds of places, that the magic is in the numbers! Mostly this has been related to the financial crisis that is roaming the world, but somehow a shred of this truth (if it really is the truth) has found it's way into my training! Before you think I've gone even more mental than usual- let me explain!

Do you remember feeling like you would never get that 100kg squat? You would get to 97,5kg and it would feel like you owned it. But when you put on that last 2,5kg it suddenly felt like the weight of the world was on your shoulders, and there was no way to stick that lift!

Well, the 3 rep deadlift with 170kg is like that to me these days! I have been wanting to nail it for a while now, but everytime I get to the last lift something happens, and I have to stop just one rep from completion!

Here is how todays WOD went:

Deadlift: 3-3-3-3-3

120kg- 140kg- 150kg- 160kg- miss at 170kg

The first two lifts at 170kg went really well, and even if they were not the best looking lifts I have ever managed, they were legit. But when I went for the last lift I just got stuck in the middle. As if this was'nt bad enough my left knee made an odd sound, and suddenly I lost all power in my right leg! Needless to say I dropped the weight and once again found myself so close to the magic number that I could almost smell it.. Like I said the magic is in the numbers!

I'm keeping my fingers crossed that the knee will feel ok tomorrow, and wish for better luck next time around..

Thats all for now, but I'll try to be back tomorrow

Much love

Ps.. I'm a sucker for beanies and cool t-shirts!

Mr Joshua and a WOD!

Mr Joshua was another hero WOD that absolutely tore me apart!
The wod consists of:
400m run
30 GHD sit ups
15 Deads at 250lbs ( I went with 112,5kg)
5 rounds for time.

Like I have told you all before, my hands were a work of art and more remenesent of a tapestry, than a finely tuned tool, after the first two hero WOD's- so the deads were a dread even before I got started.
It went really well the first two rounds, and I was beginning to think that I just might ace my way throug it- when the trouble began. The deads suddenly began feeling horribly heavy, and my running just got progressivly worse (and it's ugly from the get go)..

My time: 35:49 min

I would like to think I could do this faster, but that was all I had to give today!

After this followed a day of rest and a very sore lower back! It has been way too long since I could work out like this and actually follow the main page, so I'm loving the sensation of kicking my body back on track!

Todays WOD was a funny combination, that I don't think I have done before:

Shoulderpress 21 rep at 75 lbs (I went with 35,8 kg on the first two sets, and then scaled down to 33,6kg. Jenny and I worked out at Haga where they have some strange weights)
Back extentions 21 rep
7 rounds for time!
Needless to say the sensation of this baby- was to have every little bit of strength leave your shoulder, and then find that there is nowhere to find the momentum to force out the last reps! Or put slightly less elloquent- getting you ass kicked with such a pathetic weight!

My time 21:06

For now that is all, but I hope to be back tomorrow

Much love

"Erin"..

Another Hero WOD today!
At The same time as I appreciate the athletic challenge of a Hero WOD, it saddens me deeply! My deepest condolences goes out to the families and friends of the men and women who gave their lives to defend the way of life that so many of us take for granted.. It really puts our own sacrifices in perspective!

Before going into details about todays WOD- let me just say that I realize that I have made a mistake on yesterdays WOD. I substituted the muscle ups with 3 pull ups and 3 dips- the correct sub is 4 pull ups and 4 dips- I am sorry for this!

Todays effort.

I was sore like I have not been sore for the longest time from the WOD yesterday when I ventured into todays challenge- It felt great in some odd way!
Yesterday I also managed to tear up my hands pretty bad and today did not make that better- my hands now look like something Salvador Dali would have come up with. I keep my fingers crossed that tomorrow will be some handless WOD:-)

Jenny was the first to do the WOD- she went with the 12 kg dumbells, and her time was: 16:00 min! Once again nothing short of amazing!

I then went, opting for the 17,5 kg dumbells- my time being: 15:02..

I am pretty happy with todays effort, and hope that tomorrow will be something along the lines of 5 km run:-)

For now that is all, but I will be back shortly..

Much love!

Ryan!

Todays WOD was hard!

I just wanted to share the experience of todays WOD with you. I got my ass handed to me by a couple of really fantastic athletes, and fought my way through it..

Todays WOD was Ryan:

7 Muscle ups

21 Burpees

5 rounds for time:

Jenny and I did the WOD together at CrossFit Sthlm. A couple of minutes before we were about to hit it, we found out that the place where the rings are was boked for a seminar, so we had to sub the muscle ups for 3 pull ups and 3 dips. The place is hugely popular, so these things happen- and as coach says " we train for the unknown and the unknowable!" So suddenly the WOD was:

21 Pull ups

21 Dips

21 Burpees

5 rounds for time!

From the beginning the WOD was hard, but this just made it harder. Since I started getting problems with my shoulder again, I have taken it really easy on the pull ups, so doing a WOD with 105 of them felt pretty scary. However this was a hero WOD, so nothing in the world could keep me from doing it.

I went first, and immidiately got in trouble. My time was a humbling experience:

30:21 min

The Jenny did it! She is a freak of nature, and a fantastically gifted athlete, her time:

24:51 min

I am currently "compeating" with Karl Steadman from CrossFit Manchester, who is an equally gifted athlete, who just recently got a 5 rep squat of 102,5 kg- at 68kg body weight- just to give you an idea af the capacity this guy has.. It is a brilliant opportunity to be able to compare WOD results with such inspirational people..

Karl did the WOD with muscle ups, and got an amazing 19:56 min.. Congratulations on a stellar effort my friend!

I thought I'd treat you to a picture from the cert in Manchester. It was not all squats! And here is proff that my danish genes can't be denied:-)

Until next time

Much love