I was supposed to post these days two days ago, which means that I have robbed you of the opportuninty to do the WOD's percribed by Karl for days 5 and 6. The mistake is all mine and I am so sorry about that- My suggestion is that you have these days in the back of your mind, and tey to make them up sometime in the future..
Here are the WOD's as described by the man himself:
Day 5
"The Chief"
As many rounds in 3 mins of;
3 power clean, 60kg / 40kg
6 press ups
9 squats
Rest 1 min
5 rounds.
Day 6
Run 400m
Rest 2 mins
4 rounds for time.
Day 7
For time;
Row 1000m
5 rounds of;
6 push jerk, 60kg / 40kg
25 pull ups
That is all for now, but I promise that I will not be late with posting the WOD's again..
Much love
Sunday, November 30, 2008
Monday, November 24, 2008
Blessings from Karl...
My month of programming has come to an end, and it is Karl Steadman of CrossFit Manchester who has taken over the rodder.. For the next month he will be sharing some of his skill and insight with us, and doing the programming..
I feel very fortumate to be able to follow his lead, and hopefully discover some new ways of excelling as an athlete..
Day 1
Back Squat 10x3 reps
All sets to be done at 85% of your current 3RM.
Day 2
Weighted Pull Ups 7x1 reps
Day 3
As many rounds in 5 mins of;
7 thrusters
7 pull ups
Rest 2 mins
3 rounds
Day 4
Rest
I look forward to seing how everyone does, and don't forget to post your results!
Much love
Mads
Thursday, November 20, 2008
Before Karl...
...takes over and does the programming for the next month, we still have one more 3-day-block of CrossFit.. Please enjoy!
Day 25
For time:
"JT"
HSPU
Ring dips
Push ups
21-15-9
Day 26
for time:
50 Back extentions
50 Walking lunges
50 Air squats (leap off the ground approx 1 inch on every squat)
3 rounds
Day 27
For time:
25 K2E
25 KB swings 24 kg
25 Push Press 40kg
5 rounds
After this Karl Steadman of CrossFit Manchester will take over and do the programming for a month. I am super stoked to have the opportunity to train under Karl, even if his box is far away.. I hope that everyone who has done this last months challenges, will continue, and hopefully recruit at least one more person to do this challenge...
Much love
Day 25
For time:
"JT"
HSPU
Ring dips
Push ups
21-15-9
Day 26
for time:
50 Back extentions
50 Walking lunges
50 Air squats (leap off the ground approx 1 inch on every squat)
3 rounds
Day 27
For time:
25 K2E
25 KB swings 24 kg
25 Push Press 40kg
5 rounds
After this Karl Steadman of CrossFit Manchester will take over and do the programming for a month. I am super stoked to have the opportunity to train under Karl, even if his box is far away.. I hope that everyone who has done this last months challenges, will continue, and hopefully recruit at least one more person to do this challenge...
Much love
Sunday, November 16, 2008
21-22-23 sportsfans:-)
It's time for another 3 days of CrossFit:
Day 21
"Ode to Amundson"
For time:
3 rounds of 7 thrusters and 7 pull ups
Run 400m
3 rounds of 5 thrusters and 5 pull ups
Run 400m
3 rounds of 3 thrusters and 3 pull ups
Day 22
For time:
Overhead squat
SDHP
21-15-9
Day 23
For time, complete 10 rounds of:
10 Box jumps
10 Hang power cleans
Then
Run 3K
Day 24
Rest Day
Much love
Day 21
"Ode to Amundson"
For time:
3 rounds of 7 thrusters and 7 pull ups
Run 400m
3 rounds of 5 thrusters and 5 pull ups
Run 400m
3 rounds of 3 thrusters and 3 pull ups
Day 22
For time:
Overhead squat
SDHP
21-15-9
Day 23
For time, complete 10 rounds of:
10 Box jumps
10 Hang power cleans
Then
Run 3K
Day 24
Rest Day
Much love
Wednesday, November 12, 2008
17- 18- 19 the challenge continues...
Day 17
For time:
Body weight back squat
Ring dips
21-15-9
Day 18
5 Deadlifts 100kg
5 HSPU
10 rounds for time
Day 19
Squat clean technique:
10-10-10-10-10-
The challenge is to pick a weight that you do not have to let go during the set! Work your technique towards perfection, and post how you did and what you learned/discovered..
For some odd reason I hvae fallen into a bad groove of working too much, this means that I am once again pressed for time, and on my way to work, which is why this is such a short post.. I have to go in a couple of hours, and that little time is spent with my fantastic family..
Looking forward to seeing your comments to the challenge!
Much love
For time:
Body weight back squat
Ring dips
21-15-9
Day 18
5 Deadlifts 100kg
5 HSPU
10 rounds for time
Day 19
Squat clean technique:
10-10-10-10-10-
The challenge is to pick a weight that you do not have to let go during the set! Work your technique towards perfection, and post how you did and what you learned/discovered..
For some odd reason I hvae fallen into a bad groove of working too much, this means that I am once again pressed for time, and on my way to work, which is why this is such a short post.. I have to go in a couple of hours, and that little time is spent with my fantastic family..
Looking forward to seeing your comments to the challenge!
Much love
Saturday, November 8, 2008
3 more days of fun!
I have a bunch of things I'd like to share with you, but its late, and I am in my way to work- so I'll have to save the funny things that have happened for another day..
The next three days will consist of the following:
Day 13
Deadlifts:
1- 1- 1- 1- 1
Post loads for score..
Day 14
5 Pull ups
10 Push ups
15 KB swings (24kg)
Max amount of rounds in 20 min- post rounds for score..
Thank you Karl for introducing me to this baby:-)
Day 15
"Annie"
For time:
Double unders
Sit ups
50- 40- 30- 20- 10
Don't forget to post your scores and cheer on your fellow crossfitters doing this Challenge- and of course getting at least one new person to join in the challenge..
Much love
The next three days will consist of the following:
Day 13
Deadlifts:
1- 1- 1- 1- 1
Post loads for score..
Day 14
5 Pull ups
10 Push ups
15 KB swings (24kg)
Max amount of rounds in 20 min- post rounds for score..
Thank you Karl for introducing me to this baby:-)
Day 15
"Annie"
For time:
Double unders
Sit ups
50- 40- 30- 20- 10
Don't forget to post your scores and cheer on your fellow crossfitters doing this Challenge- and of course getting at least one new person to join in the challenge..
Much love
Tuesday, November 4, 2008
A new diet, and 3 more days!
As I may have been able to convey in previous posts- I am a huge fan of the zone, and my body has never felt better than when I did the zone, and follwed it to the letter.
However I have to admit that the constant weighing, and converting was about to drive me absolutely nuts. Not to mention the constant feeling of guilt of having had a couple of almonds too much, or summing up the day and having to admit to oneself that I had a red apple instead of a green, and it was probably a large apple and not a small apple, like it was supposed to be..
So after driving myself up the wall and back down, an epiphany appered in the shape of the diet-oracle Jonna! She had found a diet called Intermittent Fasting.. You can read the article she emailed me below- but let me just say that it is the best thing that has ever happened diet-wise, and the results I have been getting on my WOD's have been great!
I guess I could have been a sport and compiled it all- but I'll just admit that I got it all from Jonna, and loved it right of the bat.. Please check out her blogg for more info..
Read the following http://www.leangains.com/
Sunday, June 27, 2008
Sure-Fire Fat Loss
My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer. I also happen to be a proponent of intermittent fasting for health, fitness and fat loss. I have my own blog about fasting (www.leangains.com), but when Mike asked me if I’d like to make a guest post on his blog, I thought that’d be a great way to present my method in greater detail.
The Leangains protocol consists of two phases; 16 hours of fasting, followed by 8 hours of feeding. During this period, three meals are usually eaten. Depending on the day, the composition of those meals varies; on workout days, carbs are prioritized before fat, while on rest days fat intake is higher. Protein remains fairly high on all days. That’s a very basic and general description of the protocol I employ; of course, variables change depending on goals, gender, age, body fat and activity levels, but it would be hard to describe it in greater detail without drifting off too far.
Most of my clients are fitness enthusiasts, athletes and weight trainers, but the great majority of them have one thing in common – to look good naked. The ‘gain’ in Leangains can therefore be a bit misleading, as most of my clients wants to lose fat, while retaining as much muscle as possible in the process. While their diets might vary, it rests on some nutritional principles that I thought I’d present to the crowd reading this post. These principles will work for everyone, regardless of fitness level.
Here are a few guidelines that I consider success factors for performance, fat loss and excellent diet compliance.
• On workout days, break the fast with meat, veggies and a fruit. If you’re planning to train shortly after this meal, add a few carbs in the form of a starch source – potatoes or whole grain bread, for example. Make it a medium sized meal and don’t stuff yourself. Train within 3 hrs of having eaten this meal and have a much larger meal after your workout; in this meal, add more complex carbs – and you may even have one of your favourite treats as dessert, if it’s not too high in fat and if eaten in moderation. Good examples of what I refer to as ‘treats’: low fat ice cream, sorbet or JC’s cheesecake. Bad example: Chinese buffet or your son’s birthday cake. You get the point, keep it within moderation and don’t pig out.
• On rest days, eat less calories than on workout days - do this by cutting down on carb intake, and make meat, fibrous veggies and fruit the foundation of your diet for this day. The first meal of the day should be the largest, in contrast to workout days where the post-workout meal is the largest. Largest doesn’t necessarily mean largest in terms of volume; I suggest getting at least 40% of your calorie intake in this meal, and the dominant macronutrient should be protein. I’ll have some clients eating upwards to 100 g protein in this meal, so don’t be afraid to pile on the meat (or whichever protein source you prefer). Fattier meat and fish like ground beef and salmon are examples of some excellent protein sources that may be consumed on rest days.
• In the last meal of the day, include a slow digesting protein source; preferably egg protein, cottage cheese (or any other source of casein based protein). Meat or fish is also ok if you add veggies or supplement with fiber. This meal will keep you full during the fast and exert an anti-catabolic effect on muscle protein stores by ensuring that your body has an ample supply of amino acids until the next meal.
Sunday, June 24, 2007
Why would I do Intermittent Fasting along with weightlifting?
I will briefly outline the benefits of IF in this post.
All the claims made are scientifically proven through empirical studies on humans.
* Increased insulin sensitivity, possibly resulting in superior nutrient partitioning as compared to traditional meal patterns; especially when combined with weightlifting. There are also several other health benefits, including improved blood lipids (scientifically proven).
* Possible to reduce bodyfat and increase lean mass through a cyclic calorie intake.
* No more obsessive thinking about food and worrying about eating every second hour.
* Very liberal approach to calorie intake in the eating window (8 hrs) and post-workout window; you can eat to your hearts content and still lose bodyfat.
* Increased mental focus, energy and productivity during the fast.
* Increased metabolism during the fast. Ironically, most people think it´s the other way around.* Appetite suppression during the fast. This is particularily beneficial if your main priority is to lose bodyfat.That being said, IF is not a universal solution to gaining lean mass and losing bodyfat. Just like there are people that prefer high carbohydrate diets, and loathe low carb diets, some people will prefer a higher meal frequency and more regular meal patterning. However, those that like IF rarely go back to their old habits of meal patterning and meal frequencies.
• Whole and unprocessed foods should always take priority over processed or liquid foods, unless circumstance demands a compromise. For example, you might find yourself in situations when there is little time to eat or prepare foods – in such a situation, having a protein shake or meal replacement bar is ok, where as solid, more satiating foods should be consumed whenever there is ample time to cook.
More reading
http://avidityfitness.net/2008/01/12/interview-martin-berkhan/
http://www.theiflife.com/2008/08/29/intermittent-fasting-roundtable-the-experts-talk-about-if-for-fat-loss-muscle-and-health/
http://www.marksdailyapple.com/how-to-intermittent-fasting/
http://www.alanaragon.com/an-objective-look-at-intermittent-fasting.html
Day 9
Courtesy of CrossFit NSC:
For time:
5 Pull ups, 10 push ups, 15 squats
Run 200m
12 pull ups, 21 KBS (24 kg)
Run 400m
75 Wall ball shots
Run 400m
21 KBS, 12 Pull ups
Run 200m
15 Squats, 10 push ups, 5 pull ups
Day 10
25 DB snatches
25 GHD sit ups
3 rounds for time
Day 11
Max push ups, rest 1 min- repeat 5 times- post scores for each effort!
Day 12
Rest- you are worth it!
I am happy that so many have joined in on the challenge- I would love to have some more join, so please kick some people around you onto the challenge- the more the merrier:-)
Much love
Mads
However I have to admit that the constant weighing, and converting was about to drive me absolutely nuts. Not to mention the constant feeling of guilt of having had a couple of almonds too much, or summing up the day and having to admit to oneself that I had a red apple instead of a green, and it was probably a large apple and not a small apple, like it was supposed to be..
So after driving myself up the wall and back down, an epiphany appered in the shape of the diet-oracle Jonna! She had found a diet called Intermittent Fasting.. You can read the article she emailed me below- but let me just say that it is the best thing that has ever happened diet-wise, and the results I have been getting on my WOD's have been great!
I guess I could have been a sport and compiled it all- but I'll just admit that I got it all from Jonna, and loved it right of the bat.. Please check out her blogg for more info..
Read the following http://www.leangains.com/
Sunday, June 27, 2008
Sure-Fire Fat Loss
My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer. I also happen to be a proponent of intermittent fasting for health, fitness and fat loss. I have my own blog about fasting (www.leangains.com), but when Mike asked me if I’d like to make a guest post on his blog, I thought that’d be a great way to present my method in greater detail.
The Leangains protocol consists of two phases; 16 hours of fasting, followed by 8 hours of feeding. During this period, three meals are usually eaten. Depending on the day, the composition of those meals varies; on workout days, carbs are prioritized before fat, while on rest days fat intake is higher. Protein remains fairly high on all days. That’s a very basic and general description of the protocol I employ; of course, variables change depending on goals, gender, age, body fat and activity levels, but it would be hard to describe it in greater detail without drifting off too far.
Most of my clients are fitness enthusiasts, athletes and weight trainers, but the great majority of them have one thing in common – to look good naked. The ‘gain’ in Leangains can therefore be a bit misleading, as most of my clients wants to lose fat, while retaining as much muscle as possible in the process. While their diets might vary, it rests on some nutritional principles that I thought I’d present to the crowd reading this post. These principles will work for everyone, regardless of fitness level.
Here are a few guidelines that I consider success factors for performance, fat loss and excellent diet compliance.
• On workout days, break the fast with meat, veggies and a fruit. If you’re planning to train shortly after this meal, add a few carbs in the form of a starch source – potatoes or whole grain bread, for example. Make it a medium sized meal and don’t stuff yourself. Train within 3 hrs of having eaten this meal and have a much larger meal after your workout; in this meal, add more complex carbs – and you may even have one of your favourite treats as dessert, if it’s not too high in fat and if eaten in moderation. Good examples of what I refer to as ‘treats’: low fat ice cream, sorbet or JC’s cheesecake. Bad example: Chinese buffet or your son’s birthday cake. You get the point, keep it within moderation and don’t pig out.
• On rest days, eat less calories than on workout days - do this by cutting down on carb intake, and make meat, fibrous veggies and fruit the foundation of your diet for this day. The first meal of the day should be the largest, in contrast to workout days where the post-workout meal is the largest. Largest doesn’t necessarily mean largest in terms of volume; I suggest getting at least 40% of your calorie intake in this meal, and the dominant macronutrient should be protein. I’ll have some clients eating upwards to 100 g protein in this meal, so don’t be afraid to pile on the meat (or whichever protein source you prefer). Fattier meat and fish like ground beef and salmon are examples of some excellent protein sources that may be consumed on rest days.
• In the last meal of the day, include a slow digesting protein source; preferably egg protein, cottage cheese (or any other source of casein based protein). Meat or fish is also ok if you add veggies or supplement with fiber. This meal will keep you full during the fast and exert an anti-catabolic effect on muscle protein stores by ensuring that your body has an ample supply of amino acids until the next meal.
Sunday, June 24, 2007
Why would I do Intermittent Fasting along with weightlifting?
I will briefly outline the benefits of IF in this post.
All the claims made are scientifically proven through empirical studies on humans.
* Increased insulin sensitivity, possibly resulting in superior nutrient partitioning as compared to traditional meal patterns; especially when combined with weightlifting. There are also several other health benefits, including improved blood lipids (scientifically proven).
* Possible to reduce bodyfat and increase lean mass through a cyclic calorie intake.
* No more obsessive thinking about food and worrying about eating every second hour.
* Very liberal approach to calorie intake in the eating window (8 hrs) and post-workout window; you can eat to your hearts content and still lose bodyfat.
* Increased mental focus, energy and productivity during the fast.
* Increased metabolism during the fast. Ironically, most people think it´s the other way around.* Appetite suppression during the fast. This is particularily beneficial if your main priority is to lose bodyfat.That being said, IF is not a universal solution to gaining lean mass and losing bodyfat. Just like there are people that prefer high carbohydrate diets, and loathe low carb diets, some people will prefer a higher meal frequency and more regular meal patterning. However, those that like IF rarely go back to their old habits of meal patterning and meal frequencies.
• Whole and unprocessed foods should always take priority over processed or liquid foods, unless circumstance demands a compromise. For example, you might find yourself in situations when there is little time to eat or prepare foods – in such a situation, having a protein shake or meal replacement bar is ok, where as solid, more satiating foods should be consumed whenever there is ample time to cook.
More reading
http://avidityfitness.net/2008/01/12/interview-martin-berkhan/
http://www.theiflife.com/2008/08/29/intermittent-fasting-roundtable-the-experts-talk-about-if-for-fat-loss-muscle-and-health/
http://www.marksdailyapple.com/how-to-intermittent-fasting/
http://www.alanaragon.com/an-objective-look-at-intermittent-fasting.html
3 More days
Day 9
Courtesy of CrossFit NSC:
For time:
5 Pull ups, 10 push ups, 15 squats
Run 200m
12 pull ups, 21 KBS (24 kg)
Run 400m
75 Wall ball shots
Run 400m
21 KBS, 12 Pull ups
Run 200m
15 Squats, 10 push ups, 5 pull ups
Day 10
25 DB snatches
25 GHD sit ups
3 rounds for time
Day 11
Max push ups, rest 1 min- repeat 5 times- post scores for each effort!
Day 12
Rest- you are worth it!
I am happy that so many have joined in on the challenge- I would love to have some more join, so please kick some people around you onto the challenge- the more the merrier:-)
Much love
Mads
Subscribe to:
Posts (Atom)