Once again I have been gone for a while and it seems that it has become a part of my MO to get lost for a while, every once in a while!
I just got back from Italy and a fantastic level 1 cert yesterday! This time we went to Milan to CrossFit Italy. What a fantastic facility they have. It was the kind of place you would love to live at. The ground floor was a box that had everything you could possibly want from a box- every single piece of kit theheeart desires was in that place. Then you could take the stares up to the upper floor where you couls look down onto the box and the people who worked out there, while you elaxed in designer couches and enjoyed an espresso.
CrossFit Italy had also rented another facility that they were in the process of adding as an additional space for their box! It was just around the cornor, and once again it was packed with everything you could ever ask for in a box!
Not only do CrossFit Italy have some of the coolest facilities I have seen in a long time they also produce a bunch of very high end equipment themselves- so if you are ever in the market for slush pipes- plyo boxes, rubber bands for pull ups, sand bags, etc you may just want to hit these guys up- they are in the loop, and can supply you with everything:-)
I would just like to thank our hosts for taking such good care of us, it was unreal! Thank you for your hospitality and opening your box to us. It is greatly appreciated!
During the weekend I did get a couple of workouts in, but I felt worn out and somehow managed to mismanage my time to the extent where I had to go without lunch friday, saturday, and sunday- at the same time as I more or les had to live of protein bars, which is not my preferred choise of fuel before workouts. This is all my own fault however, and I will just have to plan better for the next cert!
One workout I did get in that I was happy with when it was over, was a lovely little couplet:
500m row
20 wall balls
3 rounds for time
10:12
I guess it is not the fastest time in he worls, but is sure got the work done. I was on my ass after that one!
Today is a rest day, and I am pondering what to do with my programming! The two workout a day gig is getting hard to keep up, and I have talked to Martin 'Darth Vader' Altemark about changing it up to doing 2 workouts monday, tuesday, wednesday, then rest thursday then do 1 workout friday and saturday, and then rest sunday..
Suggestions are greatly appreciated, so fire away!
Much love
Tuesday, December 1, 2009
Wednesday, November 18, 2009
We need a real full time...
... round the clock pure breed CrossFit gym in Stockholm...! I just thought I'd put it out there:-) Just play with the thought:-)
hhhmmmmmmmm!
I am actually a bit more tired than I thought I'd be after todays WoDs so I will keep it short and to the point.
WoD #1 0800
4 Power snatches
8 Chest to bar jumping pull ups
12 Air squats
AMRAP 12 min
Score 10 rounds
It was actually a super funny WoD that was more taxing than I thought it would be- give it a try:-)
WoD #2 1830
Jerk 5 x 3 reps
I worked my way to 90kg and got a pretty solid set of 3- and for some odd reason that was the end of the journey! After that I just could not muster the strength to get a dynamic drive on the bar, and found myself having to press the bar a little to get a fully extended arm, in the landing... Hmmm I guess 90kg will just have to do for now:-)
Until tomorrow
Much love
hhhmmmmmmmm!
I am actually a bit more tired than I thought I'd be after todays WoDs so I will keep it short and to the point.
WoD #1 0800
4 Power snatches
8 Chest to bar jumping pull ups
12 Air squats
AMRAP 12 min
Score 10 rounds
It was actually a super funny WoD that was more taxing than I thought it would be- give it a try:-)
WoD #2 1830
Jerk 5 x 3 reps
I worked my way to 90kg and got a pretty solid set of 3- and for some odd reason that was the end of the journey! After that I just could not muster the strength to get a dynamic drive on the bar, and found myself having to press the bar a little to get a fully extended arm, in the landing... Hmmm I guess 90kg will just have to do for now:-)
Until tomorrow
Much love
Tuesday, November 17, 2009
WoD's at a globo gym....
.... will I ever wisen up?
I am still on the 2 WoD's a day deal, and I have to admit that I really like it! I am beginning to get my diet together, with the added WoD, and I am beginning to get my rest/sleep to add up as well- so it feels like I am beginning to respond rather well to doing two WoD's a day.
For some odd reason it feels like there is a positive tention in my body, and I feel like I am able to push myself a little harder already.. I am keeping my fingers crossed that the feeling stays with me for a while:-)
So todays first WoD was:
3 rounds for time of:
Run 400m
20 double unders
20 back extentions
time 15:32:-(
I am still pissed at that time! I thought I'd be a lot faster! The thing however is that I have decided that I am no longer allowed to do double unders the way I have done them before, now I have to do at least two unbroken in order for them to count. I used to do one, and then a single skip, before I'd do another... There will be no more of that- as of now I am beginning my chase to catch up with Martin Altemark, who is the double under beast!
So the main part of this WoD was spent whipping myself with the jump rope swearing in every single language I know! To add injury to insult, some guy grabbed the back extention bench, and it took some serious persuation before I could get it back. Then a trainer grabbed my jump rope while I was running.. I mean what are the odds?
3 hours later it was time for the next WoD of the day:
Back Squat 5 x 3 rep!
I worked my way up to 125 kg which felt great! The bottom felt solid, and the drive up felt really good- however you are never going to believe this- there were no more weights avaliable! The rest of the weights were taken, and noone felt like sharing the love- So I had to call it a day..
I am pretty happy with the workout, but would have liked to actually go to failure.. Better luck tomorrow I guess!
Much love
Mads
I am still on the 2 WoD's a day deal, and I have to admit that I really like it! I am beginning to get my diet together, with the added WoD, and I am beginning to get my rest/sleep to add up as well- so it feels like I am beginning to respond rather well to doing two WoD's a day.
For some odd reason it feels like there is a positive tention in my body, and I feel like I am able to push myself a little harder already.. I am keeping my fingers crossed that the feeling stays with me for a while:-)
So todays first WoD was:
3 rounds for time of:
Run 400m
20 double unders
20 back extentions
time 15:32:-(
I am still pissed at that time! I thought I'd be a lot faster! The thing however is that I have decided that I am no longer allowed to do double unders the way I have done them before, now I have to do at least two unbroken in order for them to count. I used to do one, and then a single skip, before I'd do another... There will be no more of that- as of now I am beginning my chase to catch up with Martin Altemark, who is the double under beast!
So the main part of this WoD was spent whipping myself with the jump rope swearing in every single language I know! To add injury to insult, some guy grabbed the back extention bench, and it took some serious persuation before I could get it back. Then a trainer grabbed my jump rope while I was running.. I mean what are the odds?
3 hours later it was time for the next WoD of the day:
Back Squat 5 x 3 rep!
I worked my way up to 125 kg which felt great! The bottom felt solid, and the drive up felt really good- however you are never going to believe this- there were no more weights avaliable! The rest of the weights were taken, and noone felt like sharing the love- So I had to call it a day..
I am pretty happy with the workout, but would have liked to actually go to failure.. Better luck tomorrow I guess!
Much love
Mads
Wednesday, November 11, 2009
Row like you meant it!
I just can't help loving that comment! I was given by a dear friend of mine when he was coaching a client of his through the last passages of a nasty rowing intervall that I swear I will never try to attempt! But for some odd reason it made sense yesterday in the first workout of the day, which was done at 08.00:
5 rounds of:
500 meter row
Rest 2 min
My times were:
1:40 felt good
1:39 felt good
1:42 felt it getting harder
1:48 disaster struck!
1:46 tried to row like I meant it, but got nowhere!
The beauty of the concept 2 row is that you can set the timer to time your rest intervalls as well, which means you get the perscribed rest, and nothing else.-)
Initially I thought I'd go for a longer rest period, but the point of this particular row was to get it to suck! I would say tht I got what I bargined for. 500 meters is just enough to suck a lot, and 2 min rest is just a little short for a guy with the cardio of a 80 year old chain smoking astmatic woman- read me! So was just what the doctor ordered!
Baby steps!
At 14.00 that afternoon it was time for the second workout of the day- technique work on the snatch! Initially the plan was to do 5 sets of 5 snatches, maintaining focus on hitting that full extention at the top, and then getting into a solid bottom position!
I began with 40 kg, and the worked my way up to 60 kg, which felt like it was where I needed to be if I was supposed to be able to work on my technique. At the end I really felt like I got a good drive through that second lift, and the bottom felt very solid- all in al I would say that I am very happy with that workout!
That was all for yesterday- tomorrow I will share todays fast little sucker, and some more intervall running! I just have to remind everyone that I run like a guy with broken legs, so this should be fun:-)
Much love
Mads
5 rounds of:
500 meter row
Rest 2 min
My times were:
1:40 felt good
1:39 felt good
1:42 felt it getting harder
1:48 disaster struck!
1:46 tried to row like I meant it, but got nowhere!
The beauty of the concept 2 row is that you can set the timer to time your rest intervalls as well, which means you get the perscribed rest, and nothing else.-)
Initially I thought I'd go for a longer rest period, but the point of this particular row was to get it to suck! I would say tht I got what I bargined for. 500 meters is just enough to suck a lot, and 2 min rest is just a little short for a guy with the cardio of a 80 year old chain smoking astmatic woman- read me! So was just what the doctor ordered!
Baby steps!
At 14.00 that afternoon it was time for the second workout of the day- technique work on the snatch! Initially the plan was to do 5 sets of 5 snatches, maintaining focus on hitting that full extention at the top, and then getting into a solid bottom position!
I began with 40 kg, and the worked my way up to 60 kg, which felt like it was where I needed to be if I was supposed to be able to work on my technique. At the end I really felt like I got a good drive through that second lift, and the bottom felt very solid- all in al I would say that I am very happy with that workout!
That was all for yesterday- tomorrow I will share todays fast little sucker, and some more intervall running! I just have to remind everyone that I run like a guy with broken legs, so this should be fun:-)
Much love
Mads
Tuesday, November 10, 2009
Did it again!
Well yesterday was the first day of my new approach towards becoming a better athlete! It was pretty funny actually, kind of the same feeling I have when I begin following someone elses programming for the first time, and don't really know what to expect!
I began the day with a 3 k run- I did'nt time the effort, I just tried to keep a constant pace, that weas always just a little faster than what I was comfortable with. I felt good after I was done, but it was mentally tough to always stay out of my comfort zone. everytime I would begin to get comfortable wit the speed, and my technique, I would increase my speed! I really need more workouts like this one.
The primary focus of yesterday was the afternoon wortkout with Richard. I was going to work up to the heaviest set of 3 rep front squat that I could do without compromising technique after every squat set we did 12 rep of weighted dips. I wanted to be absolutely certain that I owned the lift all the way. The point was never to go as heavy as possible at all costs, but to own the lift.
I worked my way up to a solid set of 3 rep at 100kg- the ladder there looked like this 3 x 60kg, 70kg, 80kg, 90kg and then 3 sets at 100kg.
The trip up to the heaviest lift was a bit of a deja vú thing all together. Everything felt really good, until I looked at the video that Richard was shooting and discovered that my left knee was collapsing in the botton of the lift. Since I have had that problem for the longest time, and have been fighting it in virtually every squat I have done since I discovered the problem, I decided that I needed to approach the fault in a new way if I was going to fix it.
I decided to change my stance and bring my feet in an inch or two! The reward came immidiately- the next set felt rock solid. I could probably have gone heavier but felt pretty happy that I had gotten what I came for, and wanted to end the workout on a good note!
Another thing that felt really good was that the turn in the bottom felt good! I never felt that I lost my elbows, or had to fight to maintain the posture- could it be that the work I have been doing on the side with my posterior chain is finally beginning to pay of?
Question of the day? have you ever had problems with your squat? What have you done to fix them!
Well, yesterday was day 1, today was day 2- tomorrow I will share what I did today with you!
Much love
I began the day with a 3 k run- I did'nt time the effort, I just tried to keep a constant pace, that weas always just a little faster than what I was comfortable with. I felt good after I was done, but it was mentally tough to always stay out of my comfort zone. everytime I would begin to get comfortable wit the speed, and my technique, I would increase my speed! I really need more workouts like this one.
The primary focus of yesterday was the afternoon wortkout with Richard. I was going to work up to the heaviest set of 3 rep front squat that I could do without compromising technique after every squat set we did 12 rep of weighted dips. I wanted to be absolutely certain that I owned the lift all the way. The point was never to go as heavy as possible at all costs, but to own the lift.
I worked my way up to a solid set of 3 rep at 100kg- the ladder there looked like this 3 x 60kg, 70kg, 80kg, 90kg and then 3 sets at 100kg.
The trip up to the heaviest lift was a bit of a deja vú thing all together. Everything felt really good, until I looked at the video that Richard was shooting and discovered that my left knee was collapsing in the botton of the lift. Since I have had that problem for the longest time, and have been fighting it in virtually every squat I have done since I discovered the problem, I decided that I needed to approach the fault in a new way if I was going to fix it.
I decided to change my stance and bring my feet in an inch or two! The reward came immidiately- the next set felt rock solid. I could probably have gone heavier but felt pretty happy that I had gotten what I came for, and wanted to end the workout on a good note!
Another thing that felt really good was that the turn in the bottom felt good! I never felt that I lost my elbows, or had to fight to maintain the posture- could it be that the work I have been doing on the side with my posterior chain is finally beginning to pay of?
Question of the day? have you ever had problems with your squat? What have you done to fix them!
Well, yesterday was day 1, today was day 2- tomorrow I will share what I did today with you!
Much love
Sunday, November 8, 2009
Not the smartest cat...
.. in town!
Not the fastest moped on the docks!
Not the sharpest tool in the shed!
Not the fastest kid around the X-mas tree!
I guess what I am trying to sat is that I am not nearly as smart as I would like to think, but sometimes I am smart enough to know that something is a bad idea, even before I get started. What I am about to embark on tomorrow is exactly one of these things! So after you have read the following, please share your thoughts and experiences!
As of tomorrow the plan is to do two workouts a day! One workout will be more of a cardio vascular nature ie running, rowing intervals or distances. Basically I will try to improve my cardio vascular capacity in these workouts!
The second WoD will consist of heavy lifts, or regular WoD's mainly consisting of heavier lifts. The idea is to maintain strength, and put a bit of focus on my olympic lifts!
There is a lot more to be said about the plan behind this regimen, but I'll keep that to myself, and not bore you all to death with it, until I know how this is gong to work out, and what the effects are!
So what do you think? Those of you who have been doing something like this earlier please share your thoughts!
Today I did a workout that was on the main site a while back:
12 Power snatch 30 kg
10 Push ups
AMRAP 20 min
I got 13 rounds!
It was a lot harder than I thought it would be, to get the second pull all the way in the power snatch, after a couple of rounds- but it was a good experience, and I liked the WoD..
Gotta go now, so much love!
Mads
Not the fastest moped on the docks!
Not the sharpest tool in the shed!
Not the fastest kid around the X-mas tree!
I guess what I am trying to sat is that I am not nearly as smart as I would like to think, but sometimes I am smart enough to know that something is a bad idea, even before I get started. What I am about to embark on tomorrow is exactly one of these things! So after you have read the following, please share your thoughts and experiences!
As of tomorrow the plan is to do two workouts a day! One workout will be more of a cardio vascular nature ie running, rowing intervals or distances. Basically I will try to improve my cardio vascular capacity in these workouts!
The second WoD will consist of heavy lifts, or regular WoD's mainly consisting of heavier lifts. The idea is to maintain strength, and put a bit of focus on my olympic lifts!
There is a lot more to be said about the plan behind this regimen, but I'll keep that to myself, and not bore you all to death with it, until I know how this is gong to work out, and what the effects are!
So what do you think? Those of you who have been doing something like this earlier please share your thoughts!
Today I did a workout that was on the main site a while back:
12 Power snatch 30 kg
10 Push ups
AMRAP 20 min
I got 13 rounds!
It was a lot harder than I thought it would be, to get the second pull all the way in the power snatch, after a couple of rounds- but it was a good experience, and I liked the WoD..
Gotta go now, so much love!
Mads
Thursday, November 5, 2009
A complete idiot..
is exactly what I felt like after I had completed the WoD I came up with yesterday!
I had just finished the WoD and was more or less lying on the floor trying to recooperate after what had turned out to be a much harder WoD than I had anticipated! So after the initial discomfort had gone by, I asked Richard if the work I had done was legit? He very respectfully informed me that approximately the last 3-4 reps of the HSPU, of the last 3 rounds, were short by something like 4-5cm!
Now it is not like that has never happened to me before, or that I have gone delusional, and think that I could never do anything wrong, or perform reps that were not legit. The problem this time was that I was absolutely, 100%, completely sure that I had been head to ground on every rep!
Somewhere in the mist of fatigue my brain had played a trick on me, and I could have sworn that I hit the ground, when in reality I was still missing a couple of cm. This just goes to show how importatnt it is to have someone to work out with, so that you can get an honest picture of how your workout really went!
I have seen some very impressive stats posted by athletes, who have later not been able to come close to performing the effort that would actually give them scores like that! It may very well be that these athletes are not trying to decieve anyone, but have been working with noone around to tell them when their brain has played tricks on them, the way my brain played tricks on me yesterday!
Have you had the same experience? What happened? Please share!
The WoD?
5 rounds of
5 thrusters 60kg
10 HSPU
15 pull ups
The rule was that the sets had to be unbroken, it you broke a set you would have to do the set from the begining again! The problem however was that after two full unbroken rounds- I had to admit that we would never get out of the gym if the HSPU had to be unbroken! So I decided that if I broke the HSPU I had to do two burpees for every break! Otherwise the sets had to be unbroken!
I dont know what I was thinking, but We got tyhrough it, and I will definately be doing it again:-)
That is it for now
Much love
I had just finished the WoD and was more or less lying on the floor trying to recooperate after what had turned out to be a much harder WoD than I had anticipated! So after the initial discomfort had gone by, I asked Richard if the work I had done was legit? He very respectfully informed me that approximately the last 3-4 reps of the HSPU, of the last 3 rounds, were short by something like 4-5cm!
Now it is not like that has never happened to me before, or that I have gone delusional, and think that I could never do anything wrong, or perform reps that were not legit. The problem this time was that I was absolutely, 100%, completely sure that I had been head to ground on every rep!
Somewhere in the mist of fatigue my brain had played a trick on me, and I could have sworn that I hit the ground, when in reality I was still missing a couple of cm. This just goes to show how importatnt it is to have someone to work out with, so that you can get an honest picture of how your workout really went!
I have seen some very impressive stats posted by athletes, who have later not been able to come close to performing the effort that would actually give them scores like that! It may very well be that these athletes are not trying to decieve anyone, but have been working with noone around to tell them when their brain has played tricks on them, the way my brain played tricks on me yesterday!
Have you had the same experience? What happened? Please share!
The WoD?
5 rounds of
5 thrusters 60kg
10 HSPU
15 pull ups
The rule was that the sets had to be unbroken, it you broke a set you would have to do the set from the begining again! The problem however was that after two full unbroken rounds- I had to admit that we would never get out of the gym if the HSPU had to be unbroken! So I decided that if I broke the HSPU I had to do two burpees for every break! Otherwise the sets had to be unbroken!
I dont know what I was thinking, but We got tyhrough it, and I will definately be doing it again:-)
That is it for now
Much love
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