The last week or so has been fantastic! Let me try to share what has happened with you!
First of all my wonderful son is now 2 years old- He is the light of my life!
I am now a level 2 trainer within CrossFit!
This weekend we attended a seminar in Manchester where Jenny attained her CrossFit level 1 certification, and I got my level 2 certification.
It was a fantastic seminar. We had the pleassure of having coach actually show up and share his wisdom, enthusiasm and insight on CrossFit with us all. Coach only rarely does seminars these days, so it was a treat to have him there. Along with coach Nicole, Andy, Jimmy and Todd (Scott as Jimmy referred to him more than once during the weekend) were the ones who were in charge of the certification- and they really managed to make it all worth the trip over to Manchester. They went through the basic moves utilized in CrossFit and stressed the importance of correct execution of these movements- the magic is in the movement- at the same time as they shared their enthusiasm of CrossFit, and the knowledge they have of everything from olymtic lifts to diets.. It is a rare treat to have them in Europe, actually the first time they were here for an open seminar!
If you have not yet attended a certification then book yourself on the next available seminar, and change the way you look at training for the rest of your life! If you have already been certified, then hurry to the next certification and refuel your enthusiam and your knowledge- it is worth every second..
Beside the things that are scheduled for these seminars, there are other gains to be made! Some truly fantastic people come to these certifications, and it is impossible not to make a bunch of new friends. I had the pleasure of doing the level 2 certification with just that kind of people. Karl, Davie, Colm and many more whose names escape me now were just as much a reason for the success of this certification as the knowledge gained. I promise that I will make a point of keeping these new found friendships close, and hopefully we will all meet again soon!
Like I said- Do a cert asap!
The rest of a challenge!
I have decided to post the remaining days of the challenge I set out to do. The reason for this is that I have to rest for a week or so in order to get my bad knee completely back on track- but that does not mean that you should all have to wait before you can continue, so here comes the rest of the challenge:
Day 23
"JT"
Ring dips
Push ups
Hspu
21-15-9
In honor of petty officer 1st class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
Day 24
Rest
Day 25
Deadlift
1-1-1-1-1-1-1
Day 26
7 Front squats
1 Rope climb
200m Run
7 rounds for time
Day 27
Shoulder press
3-3-3-3-3
Day 28
Rest
Day 29
"Grace"
135 pounds clean and jerk
30 reps for time
Day 30
For time:
150 box jumps
- every time you stop for more than a second, do 50 ab mat sit ups
Day 31
Weighted pull ups
3-3-3-3-3
This was all for now, but I weill be back soon
Much love
Mads
Tuesday, September 16, 2008
Saturday, September 6, 2008
3 days of fun!
I will have to get back to you with the results from the last 3 days.. They have been really good days, and it looks like I am back on track.
But today we celebrate my sons birthday, so the entire day is dedicated to him. This means that I can't sit here and share results and reflections:-) I'll do that tomorrow- however I could not leave you hanging without the next 3 days of fun, here comes:
Day 17
Squat
1-1-1-1-1-
Day 18
Sumo dead lift high pull
Ring dips
21-15-9
For time
Day 19
"Michael"
Run 800m
50 Back extentions
50 GHD sit ups
3 rounds for time
But today we celebrate my sons birthday, so the entire day is dedicated to him. This means that I can't sit here and share results and reflections:-) I'll do that tomorrow- however I could not leave you hanging without the next 3 days of fun, here comes:
Day 17
Squat
1-1-1-1-1-
Day 18
Sumo dead lift high pull
Ring dips
21-15-9
For time
Day 19
"Michael"
Run 800m
50 Back extentions
50 GHD sit ups
3 rounds for time
Monday, September 1, 2008
Disaster strikes!
I thought this would be a tale of steady progress, and a bunch of new PR's, but the past 3 days was a kick in the head with a steel cap boot- and a reminder that sometimes things just don't go quite the way I plan them!
I have not managed to actually complete a single one of the last 3 days WOD's!
I started this challenge by saying that I would not make any excuses, and tell it like it is! So instead of feeling sorry for myself, and making up excuses I'll just admit that I did'nt do any of the WOD's and as a consequence will do these 3 days when the challenge is over!
However Jenny did the WOD's and made some fantastic results!
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
Jenny: 17:18 min
Day 10
6 Shoulder press
9 Push press
12 Push jerk
5 rounds - post load per round- do 6 shoulder presses, then without putting down the bar 9 push press, then without putting down the bar 12 push jerks- this constitutes one round!
Jenny: 30 kg- 35kg- 37,5kg (did 3 push jerks, then had to put down the weight before doing the remaining 9 reps) 35kg- push jerk 4/8- 30kg had to rest after the push press
Day 11
25 Knees to elbows
25 Double unders
5 rounds for time
Jenny: 9:15
The next 3 days are:
Day 13
Bench press
3-3-3-3-3
post loads
Day 14
Snatch
10-10-10-10-10-
this is for technique- post loads
Day 15
"Helen"
Run 400m
21 kg swings
12 Pull ups (CTB)
3 rounds for time
Day 16
Rest
I have not managed to actually complete a single one of the last 3 days WOD's!
I started this challenge by saying that I would not make any excuses, and tell it like it is! So instead of feeling sorry for myself, and making up excuses I'll just admit that I did'nt do any of the WOD's and as a consequence will do these 3 days when the challenge is over!
However Jenny did the WOD's and made some fantastic results!
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
Jenny: 17:18 min
Day 10
6 Shoulder press
9 Push press
12 Push jerk
5 rounds - post load per round- do 6 shoulder presses, then without putting down the bar 9 push press, then without putting down the bar 12 push jerks- this constitutes one round!
Jenny: 30 kg- 35kg- 37,5kg (did 3 push jerks, then had to put down the weight before doing the remaining 9 reps) 35kg- push jerk 4/8- 30kg had to rest after the push press
Day 11
25 Knees to elbows
25 Double unders
5 rounds for time
Jenny: 9:15
The next 3 days are:
Day 13
Bench press
3-3-3-3-3
post loads
Day 14
Snatch
10-10-10-10-10-
this is for technique- post loads
Day 15
"Helen"
Run 400m
21 kg swings
12 Pull ups (CTB)
3 rounds for time
Day 16
Rest
Thursday, August 28, 2008
Next 3 wods and results..
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
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
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
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