Supremely Happy!

Once again I have to admit right of the bat that this will be short entry- I have just passed my level ll certification in Union City, and so I am on my way to celebrate with my travel mate Micke- There is no zone tonight baby:-)

I passed the level ll cert in Manchester in may- but this was an entirely different beast all together! In Manchester I helped coach the level l cert, and was evaluated by the instructors afterwards, and awarded the level ll certification. This was completely different!
This was a weekend of coaching the 9 fundamental crossfit movements while being scrutinized by HQ trainers on day one. The second day is coaching the movements while being observed and evaluated by the coaches...
Everything you do is observed and commented on, the first day, and the second day random exercises are being picked and you have to teach them to complete strangers, using the progressions, focus points etc- and you are then evaluated... Of the entire class I was the only one who passed!
It is without a doubt the hardest thing I have done in a very long time, so right now I am just super happy to have become a better trainer, to have met even more fantastic crossfitters, learned new teaching technipues- and passed the cert..

I am sorry that my thoughts dont make a lot of sense right now, so ill log of and get back later..

Much love

Waiting for the cert tomorrow..

Once again I am super tired, but I'll try to give you a short run through the day!

This morning I went to get coffee for some of the people in the 7am class, and some that were going to take the 8am class! Someone there has a secret addiction to coffee served in a white cup with a black lid- preferably with a litttle coffee stains on the side-you know who you are!

The workout today was a Zac special (I think at least, it had that taste to it).
1 muscle snatch
1 snatch balance
1 snatch
1 overhead squat
X 5
250 meter row sprint
repeat the above 5 times, adding weight through the workout!

On the board it looked like a pretty easy workout, but looking at the people who did the wod at 7am you could tell that it was nothing but easy..
I did the wod and worked my way up to 115lbs, and felt that I would like to go a bit heavier the next time I do this- It was a lot of fun, and I highly recommend it!

After that we said our goodbyes to everyone at CFSCC, and went back to the hotel to check out and make our way to Union City.
We got here faster than we had expected, and went looking for the gym. When we got there it was closed, so we went to eat lunch at a disgusting diner, before we went shopping for zone friendly snacks!
Then we went back to the gym to say hi to Freddie,, and look at the box.. Itwas a bunch of fun to see the box that I have only ever seen on the internet in real life!

So now we are back at the hotel, resting, and getting ready for the cert tomorrow- keeping my fingers crossed that I have prepared well enough- that remains to be seen, please keep your fingers crossed for me..

That is all for today folks, I hope to be back online tomorrow night..

Much love

2 PR's today, and some pose running...

I have to admit right of the bat that I am super tired and on my way to bed after a very cozy dinner with bunch of the people from CFSCC, so you will have to excuse me if this one gets a bit short!

As always I went to the gym to work out at 8am. The WoD was:
OHS 1- 1- 1
Front Squat 2- 2- 2
Back Squat 3- 3- 3
I dont have the numbers in my head right now but I got a new PR in both the front squat and the back squat- so I was super stoked about that, until a freak of nature named Skip outlifted med by 100lbs! This would not have been surprising if he had been some strength lifting monster, but I say him haul ass through "Michael" the other day, so nedless to say I was a little surprised to see him lift super heavy as well.. It truly is an impressive enviroment to be in!

After that I just hung around the gym for a while, helping out with the 9am class, and watching Micke crush the lifts. He has never done these lifts heavily before, because his shoulders have been giving him a bunch of trouble- but he decided to try it anyway, and he did great.. I think he found the tecnique more challenging than the weights that were on the bar! Give him 6 months of mixing these lifts into his WoD's and he'll be a superfreak!

Shari had promised that even I could learn how to run, and maybe even enjoy it! Needles to say I had my doubts, but I looked forward to trying the POSE running and seeing if it would actually make a difference? So a little later today Shari took some time of to teach me, and the difference was fantastic!
I have to admit to myself that I will never be able to run for Ethiopia in the olympics, but this was amazing. I still have to get the angle of my forward inclination to fit the cadance of my feet, and the breathing to fit into the tempo, but it was definately the easiest running I have ever done in my life.. I got a bunch of tools on how to work with this, that I am bringing home with me, and the plan is to become a better POSE runner during the summer.. I am already seeing a faster helen time approaching...

I a completely spent, and have to got to bed now, so this is it for today..

Much love

Little Dee!

True to form, I'll start by letting you in on what the beaten heroes did last night!

We finally got to dinner at Shari and her roomie's place! After just hanging out at the hotel, taking it easy and looking at the rain, we went over to Shari's place. She had made a fantastic zone dinner, and for the first time in a copuple of days we had a real dinner! It was greatly appreciated, and it was nice to sit there and talk and take easy in a family like enviroment, instead of eating at out room, or some boring restaurant!

This morning I went to the box for the 8am class, and Micke came in for the 9am class! It is actually a great set up, because Micke really wanted to take a walk to the box, and I really wanted to stay after the work out at 8am and help out at the 9am class! So it works really well for both of us!
Todays WoD was "little Dee".
1 mile run (can be subed for 100 double unders and 50 box jumps)
45 shoulder press (at fran weight)
1 mile run
for time
for time!
I came in at 19:23 and Micke fought it through the shoulder presses, and came in at about 25 min.
Once again the run was what really did me in. I run like Forrest Gump (while he was still in braces) and that just killed my second run time. It is a really funny WoD though, and I really enjoyed it.
After that I decided that it was time to do some shopping for CFSCC apparel. As it turns out there are hardly any sizes left in t-shirts, which meant that I got a hoodie, but did not manage to find one single t-shirt! I'll just have to get online once the new shipment comes in..

I'm completely spent now, so I'll kick back for an hour or so before it is time to make a trip to O'neill, Patagonia, Santa Cruz surf shop etc, and see if there is anything that I just have to bring back to Stockholm with me;-)

Much love

Mads

Getting slaugherted on "Michael"..

Before I get into the specifics on today, let me just share with you how our two heroes ended their day yesterday!
We were supposed to have dinner with Shari. So we decided to take a walk through the mall, and have a cup of coffee. After that we went back to CFSCC just to spy on everyone and get some more inspiration.. Then we went back to the hotel to kick back before it was time to go to dinner.
This is where the plan fell apart! We were both completely spent, and both looked like zombies on our way to our second death, so we called Shari and decided to take a raincheck.. As it turned out she was in pretty much the same shape, so it all worked out for the better!

Today I drove to the gym to participate in the 8am class, and Micke decided to take a walk to the gym and do the 9am class.
When I got there, the first thing that struck me was that the WoD was "Michael"!
800m run
50 GHD sit ups/ 60 ab mat sit ups/ 30 K2E
50 Back ext
3 rounds for time
Tara, who was in charge of the class immidiately said that everyone should be aware that so many GHD sit ups could cause a bunch of trouble if we were planning to work out tomorrow as well! So I decided to do one of each. GHD the first lap, ab mat the second and K2E the last! As it turns out that was not where the trouble would be for me, the sit ups went really well, it was the back ext and running afterwards that just about killed me!
The first lap felt like a walk in the park, the second felt like someone had beat my lower back with a bat.. Im not even going to get into how the last lap felt!
It was carnage, and I never thought Id get through- 29:23 and the longest half hour ever!
Afterwards it was Mickes turn, and he had the exact same experience, except he did some smooth planning and was able to run virtually all the time, whereas yours truly had to stop and breathe life back into my lower back! (how you do that is a trade secret I am not quite ready to share yet!)
We brought a bag of Crossfit Svea t-shirts to the gym today! Everybody got one, and posed for a fantastic picture- I am also sure that a lot of the effortless PR's that were set today, were set because of the shirts!

After that we went back for the hotel for some lunch, before it was time to go back and do another class with Tony Budding!
We got back to the gym at 13:00 just in time for me to borrow a pair of lifting shoes, and get ready for an hour of clean pratice, working towards a new PR!
My hip has been a major concern and so I have not been too keen on going heavy lately, but I thought I'd give it a try, and I am supremely happy I did! After a very tutorial and inspirationel hour I nailed a new PR of 97kg, and failed miserably at 100kg! It feels like its all in the head, and some new direction in the lifts is forthcoming!

Now we are back at the hotel recovering, getting ready for dinner with Shari and her roomie a little later!
I'm looking forward to seeing how my back feels tomorrow, there is a good chance that it will be completely wrecked....

For now that is it folks.. much love!

Finally in Santa Cruz..

Well folks! After the longest trip I have been on in a while Micke (mr South) and I are finally in Santa Cruz.
I just have to tell you a bit about the trip!
Jenny and I picked up Micke yesterday morning at his place at 06.30am. It turns out that he had been gone on a gig the night before and had not had any sleep that night, because he was busy getting the last details for the trip ready- but the plan was to get some sleep on the flight coming over! I on the other hand thought I would be studying on the way over, since my travel buddy would be sleeping..
We both passed out on the flight to London, and slept almost all the way.. But that was the end of sleeping as it turned out..
We got on the plane to San Francisco along with half of the population of India, and as it turned out they had no plans of sleeping at all. They we talking at a very high volume, at the same time as they were sharing some foods, that I have no clue how they got through customs, but the smelled like nothing Homeland security would allow on a plane. As if that was not enough, it turns out that they have their very own rules about the usage of cell phones while in flight! They were making calls and talking on their phones on more than one occation- while we were cruising at 10000 feet... Complete nut cases! Needless to say we did'nt get any sleep!

However we got to San Francisco without dropping out of the sky- no thanks to the indians, and proceedde to the car rental place, where we picked up the car that Micke had rented from home. Let me just stress from the beginning that it is a car that fills our every need and will get us from point A to point B, but..... but..... but.... I like big cars, and this would fit in the glove compartment of our car at home... We are in the States driving the smallst car in the country;-)

We got to Santa Cruz, and immidiately went to buy some food, so we could get some zone approved wraps, and then passed out on our beds!

This morning we had breakfast, and went to CrossFit Santa Cruz Central, where we meet up with Annie and Shari- without a doubt some of the most possitive and energetic people in the world. We watched the 8am class, and then did the WoD at 9am.. It was Grace!
Neither Micke or I have ever done Grace, so it was a bit nerve wrecking to begin with that- but we hustled through.. I had the pleassure of doing the WoD with Zac "superfreak" Pine..
It is always such a pleassure to walk into the box and meet everybody, and I feel blessed to be able to come here and feed of the possitive vibe, and meet all the people who work out here..
I'll be going back later today spying and getting inspired!

Well its time for a snack, and then take it easy for a while...

Much love

No excuses!

I'm hoping the heading got you wondering what mischief I have been up to, and what has gotten me all up in a knot again- but before I get into that I'll give you a short run through the last days training!

#1 Squat cleans 1- 1- 1- 1- 1- 1- 1
I worked my way up to 80kg and feel pretty happy with that. This is still one of these exercises that (once it gets a bit heavier) I start wondering if my hand, my hip and my knee will hold up? This time I had no problems whatsoever, but I felt that I was not pulling myself under the bar agressively enough, mainly because I chickened out! I'll just have to be happy with this for now, and let it all develop with some baby steps.. I have even been thinking that when everything starts feeling better, maybe I should make a trip to Manchester, and have the demon trainer Karl help me out..

#2 With a running clock, do 1 pull up the first minute, two the next etc, until you can no longer finish the pull ups in a minute!
I made it to 15 pull ups- and on the next laphad to give up at 11.
This is one of these WoD's that plays with my head! I feel fine and it feels like I could go on forever- but my grip just will not let e pass the bar-) Well, at 200lbs I'm pretty happy with getting to 15- next time I'll nail 16 for sure!

#3
50 ring dips
400m run
50 push ups
400m run
50 HSPU
400m run
What do you say? I was on fire until I got to the HSPU- and then it was like I just ran into a wall! 24:12 WOW I felt like I was invincible and hit the ground hard- these WoD's sure make me feel like I have a lot to work on!
However, every rep was legit, every single one!

Yesterday- Joshie!
I decided to use a 20kg dumbell, which I later realized converts to something like 44lbs the requirement is 40lbs! I did the first round with l-pull ups and then realized that the gym would close before I ever finished if I was to continue doing l-pull ups, so I opted for CTB instead!
34:06....... what can I say? JUst really happy I actually got it done:-)

No excuses!
When was the last time you took some time of to look through the comments posted after a days WoD on the main site, or any other site actually?
It is amazing to see how many excuses people have! It is scary to read how many people beging their post with: " Well I did'nt get enough sleep last night!" " I have been having a cold lately!" "I had to do my WoD at a time of the day I dont usually work out!" and the list goes on and on with more or less legit excuses, before the results are posted.
Why do you do that? If you have really given all you had to give and done everything you possibly could, there should be no need for excuses! You may not be able to do everything as rxd because of injuries or because you simply can't perform the exercise yet, or dont have the equipment at hand. I have no problem whatsoever with that, but when you begin your post with making excuses to your performance, something is wrong! You either did'nt give it your best shot, and feel like you need to justify your lack of commitment- or you have forgotten that it is all about your own personal development as an athlete, not about how your results meassure up to everyone elses! Just because you cant post a sub 7 Helen or a 400 point fight gone bad does not mean that you have to justify your effort- instead celebrate your development, and be honest to yourself about what you can improve!
There is another beast that comes along with this mindset that you dont want to feed- low self-esteem! When you have gotten into the habbit of making excuses for your efforts you will soon begin actually believing in these excuses and use them to legitimize (is that a a word) your lack of effort to towards improvement! Don't ever bring yourself down- other people will gladly do that for you! Instead be honest to yourself, and boldly evaluate your workouts and post your scores and reflections, it is better for you, and you deserve the boost that comes along with doing the WoD's!

Well a week from now I will be on a plane towards some fantastic training, but I promise to be in touch before that!

You gotta love Rippetoe!

In response to a question regarding how to bail out of a squat...
" In my gym, you get spotters, you safely dump it backwards loaded with the bumper plates, or you learn how to accurately judge your ability.
If you dump the bar on rails or pins or anything else in here, I will beat the cum out of you with the remnants of the bar."

Much love

Mads