Day 9
15 deadlifts ( He 100kg) ( She 80kg)
15 HSPU
15 Pullups ( Chest to bar)
15 Thrusters ( He 42,5 kg) ( She 30 kg)
3 rounds for time
Day 10
6 Shoulder press
9 Push press
12 Push jerk
5 rounds - post load per round
Day 11
25 Knees to elbows
25 Double unders
5 rounds for time
Day 12
Rest
And results from..
Day 5
Deadlifts
3-3-3-3-3
Mads: 120-130-140-150-160 ( Got 2 reps of 170 but could not complete the third rep)
Jenny: 100-110-112,5-115-117,5
Day 6
10 Hang squat clean ( He 60 kg) ( She 40 kg)
15 Box jumps
10 K2E
5 rounds for time
Mads: 15:33
Jenny: 15:32
Day 7
Run 5 K
Mads: 30 min
Jenny: 23:45
//Mads
Thursday, August 28, 2008
Sunday, August 24, 2008
Another 3 workouts and results!
Well!
The first 3 days are over and it is time to confess to our progress and the fact that my coordination still leaves a lot to be desired!
We have actually come off to a great start and the 3 first workouts have felt really good. As off tomorrow Jenny and I will be back on a strict diet.. Lately we have been taking it very easy, and allowed for a bit to many things that are nowhere near our original diet, to make its way to our meals.. As of tomorrow these days are over.
First things first. The next 3 days workouts are:
Day 5
Deadlifts:
3-3-3-3-3-
Day 6
10 Hang squat clean (men 60kg/ women 40kg)
15 Box jumps
10 Knees to elbows
5 rounds for time
Day 7
Run 5 k
Day 8
Rest
These are the challenges for the next 3 days!
The past 3 days have have been great, but my double unders still leaves a lot to be desired- this shows mercilessly in the time I managed to accumulate during "Annie"..
Day 1
Overhead Squat
5-5-5-5-5-
Jenny- 40kg- 45kg- 40kg- 40kg-40kg- (the last 3 sets were 15 reps each for technique)
Mads- 50kg- 60kg- 65kg- 70kg- 80kg
Day 2
"Annie"
50-40-30-20-10
Double unders
Ab mat sit ups
For time
Jenny- 7:00 min
Mads- 19:23 min
Day 3
150 push ups
every time a knees touches the ground- run 400m
Jenny- 16:55
Mads- 14:19
Well, these were our times- please post yours and comment on how you did:-)
Much love
//Mads
Wednesday, August 20, 2008
I Challelge you ll !
Is is time to launch my second challenge!
The last challenge was fantastic, and we really worked our little hearts out, and gave it our all in every workout in order to perform well. It was a supreme motivator to know that we had to post our results on this blogg, and that a bunch of people actually logged on and follewed our results!
However the challenge did'nt quite end up the way I had planned. I had to work a lot both days and nights, and so the last days were thrown out of order and I had no chance of following through with my commitment.. This time there will be none of that!
So here is my second challenge:
Day 1
Overhead Squats
5-5-5-5-5
Post loads
Day 2
"Annie"
For time
50-40-30-20-10
Double unders
Ab mat sit ups
Day 3
150 push ups for time
Every time a knee touches the ground- run 400 meters
Day 4
Rest
This is when I will post the next 3 days:-)
Much love
The last challenge was fantastic, and we really worked our little hearts out, and gave it our all in every workout in order to perform well. It was a supreme motivator to know that we had to post our results on this blogg, and that a bunch of people actually logged on and follewed our results!
However the challenge did'nt quite end up the way I had planned. I had to work a lot both days and nights, and so the last days were thrown out of order and I had no chance of following through with my commitment.. This time there will be none of that!
So here is my second challenge:
Day 1
Overhead Squats
5-5-5-5-5
Post loads
Day 2
"Annie"
For time
50-40-30-20-10
Double unders
Ab mat sit ups
Day 3
150 push ups for time
Every time a knee touches the ground- run 400 meters
Day 4
Rest
This is when I will post the next 3 days:-)
Much love
Friday, August 15, 2008
Chest to bar!
Lately there has been a lively discussion on different Crossfit discussion boards, on whether the chest-to-bar pull ups that were required at the Crossfit Games this year, should be the standard?
Initially I was thinking that I should wait to see whether Coach would make some sort of ruling in the case. I was thinking that maybe Coach would decide that some workouts would require chest-to-bar pull ups and others would not!
In my own workouts I immidiately decided to use chest-to-bar pull ups simple because I liked the full range of motion and that fact that chest-to bar required more of me as an athlete- in other words- I thought that chest-to-bar would increase my fitness, so why on earth not!
My laid back approach to the entire thing has served me well. I have been able to read what my betters thought, at the same time as I have felt the effects in my own workouts. I feel however that it is time for me to make a stand and confess to where I put my buck!
Chest-to-bar all the way!
Crossfit is a fantastic exercise regimen designed to make me as complete as an athlete as humanly possible. Take a look at the following, I know you have all seen the list before:
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.(Thanks to Jim Cawley of Dynamax for the list)
Chest-to-bar requires more of us as athletes in almost every single category! So if you are a true crossfitter, how can you not embrace this development, clap your hands, and smile at the fact that you now have yet another way of becoming a better athlete?
Look in The mirror!
The question is whether you have become so caught up in posting scores and beating PR's that you have forgotten why it is that you do Crossfit? Has it become more important to you to cut 5 seconds of your "Fran" time, than developing as an athlete? Is it more important to you to be able to say that your "Angie" time is faster than mine, than becoming stronger, better coordinated, increasing agility etc?
If the above is the case, then my personal advice is to check yourself!
One of my favorite things about Crossfit, besides the fantastic things it has done for my fitness, is the atmosphere! The fact that everybody truly cares for each other and rejoices in each others progress. When someone comes up to me and tells me that they have just set a new PR, I am genuinly happy for that person. When someone tells me that they just nailed their first muscle up, a grin immidiately appears on my face, and I remember the pride I felt when I got my first, and I am happy for that person!
This atmosphere of wanting to share results with others who have put down the same effort in order to evolve as athletes, is unique for Crossfit. The constant sharing of ideas, techniques and expiriences is unique for Crossfit- If you have forgotten that and have stopped striving towards excelling for your own sake, and dismiss progress like chest-to-bar because you don't want to post slower times etc- then you have forgotten where you came from, and I hope from the bottom of my heart that you will find your way back- cause child you are lost:-)
There a many reasons why some people don't do chest-to-bar, and many of them are perfectly legit. The point however, is that if you can do them and don't because of some silver toungued devil on your shoulder, massaging your ego- then you have lost your way (and the way I see it, you have lost touch with why we do Crossfit).
Chest-to-bar all the way baby!
Results!
I have no results to share today- I will however be back in a coulpe of days with a new challenge, so please drop by and check it out!
Much love
Initially I was thinking that I should wait to see whether Coach would make some sort of ruling in the case. I was thinking that maybe Coach would decide that some workouts would require chest-to-bar pull ups and others would not!
In my own workouts I immidiately decided to use chest-to-bar pull ups simple because I liked the full range of motion and that fact that chest-to bar required more of me as an athlete- in other words- I thought that chest-to-bar would increase my fitness, so why on earth not!
My laid back approach to the entire thing has served me well. I have been able to read what my betters thought, at the same time as I have felt the effects in my own workouts. I feel however that it is time for me to make a stand and confess to where I put my buck!
Chest-to-bar all the way!
Crossfit is a fantastic exercise regimen designed to make me as complete as an athlete as humanly possible. Take a look at the following, I know you have all seen the list before:
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.(Thanks to Jim Cawley of Dynamax for the list)
Chest-to-bar requires more of us as athletes in almost every single category! So if you are a true crossfitter, how can you not embrace this development, clap your hands, and smile at the fact that you now have yet another way of becoming a better athlete?
Look in The mirror!
The question is whether you have become so caught up in posting scores and beating PR's that you have forgotten why it is that you do Crossfit? Has it become more important to you to cut 5 seconds of your "Fran" time, than developing as an athlete? Is it more important to you to be able to say that your "Angie" time is faster than mine, than becoming stronger, better coordinated, increasing agility etc?
If the above is the case, then my personal advice is to check yourself!
One of my favorite things about Crossfit, besides the fantastic things it has done for my fitness, is the atmosphere! The fact that everybody truly cares for each other and rejoices in each others progress. When someone comes up to me and tells me that they have just set a new PR, I am genuinly happy for that person. When someone tells me that they just nailed their first muscle up, a grin immidiately appears on my face, and I remember the pride I felt when I got my first, and I am happy for that person!
This atmosphere of wanting to share results with others who have put down the same effort in order to evolve as athletes, is unique for Crossfit. The constant sharing of ideas, techniques and expiriences is unique for Crossfit- If you have forgotten that and have stopped striving towards excelling for your own sake, and dismiss progress like chest-to-bar because you don't want to post slower times etc- then you have forgotten where you came from, and I hope from the bottom of my heart that you will find your way back- cause child you are lost:-)
There a many reasons why some people don't do chest-to-bar, and many of them are perfectly legit. The point however, is that if you can do them and don't because of some silver toungued devil on your shoulder, massaging your ego- then you have lost your way (and the way I see it, you have lost touch with why we do Crossfit).
Chest-to-bar all the way baby!
Results!
I have no results to share today- I will however be back in a coulpe of days with a new challenge, so please drop by and check it out!
Much love
Wednesday, July 30, 2008
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
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
Sunday, July 20, 2008
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
Tuesday, July 15, 2008
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
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
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