Just married....

First on a private note!

... Just got back from a couple of weeks in Thailand, during which Jenny and I got married. It was a fantastic ceremony, and we had the good fortune of having everything go exactly the way it was planned. We were kind of expecting that something would go wrong, or at least not as we planned, since this is Thailand, and past experiences have shown that just about everything can turn into a complete disaster:-) It did not! We had a fantastic day and some lifelong memories to show for it.. I feel blessed!

Onto the inevidable CrossFit part of the blogg!

Like most of you know I have been haunted by injuries lately. Just when one thing got better, another would come out of nowhere and send me back to square one. Just before we went to Thailand the status was:

1 torn knee ligament

1dislocated hip

1 broken wrist

Needless to say this forced me to modify virtually every single WOD I did, with some pretty sad results to show for my efforts. So I decided to take it easy in Thailand and just let it all rest. This does not mean that I did'nt train- it just meant that I took it easy, and did some bw WOD's instead of following the HQ WOD's.

The result came immediately when the diferent pains eased, and I felt my mobility increase almost on a daily basis. So I was pretty excited to see how it would all feel when I got back home and got back into following the HQ WOD's, and so far it has felt really good.

Yesterday I did:

Thrusters 1- 1- 1- 1- 1- 1- 1

I got to 80kg without feeling any pain! Not a mind blowing result, but the point is that nothing hurt!

Today I did "Elizabeth"

I did the workout in something like 15min with 135 lbs. Once again not something that would put me in contention for the fittest man alive, but no pain!

I am super happy that nothing was hurting after the WOD's and it feels like the future could be bright:-) I have decided to take it super easy the next week or so before I begin adding more intensity to the WOD's, hoping that this will be the way to get better without tearing up any of the old injuries, or acquiring new ones...

For now that is all, but I a planning on keeping the blog alove again, and letting you all know how it goes. I'll be going to Santa Cruz the first week in march to train with some of the most inspirational and fantastic people in the CrossFit community, so I would really like to stay in one piece until then- who knows maybe even be in shape? We will just have to see what the future brings:-)

Much love

Mads

days 12-13-14...

As follows:-)

Day 12
"Olympic Total"
1 rep max snatch
1 rep max clean and jerk
Then 30 seconds on, 30 seconds rest, 6 rounds for total metres.

--------

Day 13
Push Press 3-3-3-3-3
Then in 5 mins;Run 200m and in the remaining time do as many 95lb thrusters as you can.
Rest 2 mins
Then in 5 mins;Run 200m and in the remaining time do as many pull ups as you can.

--------

Day 14
Front squat 10x3 reps
Do across at 90% of 3RM.

Much joy

days 8-9-10.. Karl says hi:-)

Day 8

500m row
25 ring dips
500m row
20 ring dips
500m row
15 ring dips
500m row
10 ring dips
500m row
5 ring dips

Day 9

Build up to the heaviest unbroken lift through the complex;
3 deadlift
3 hang squat clean
3 push press
3 front squat

Day 10

3 rounds of;
Run 400m
21 pull ups
12 kbell swings


Once again this just goes to show that if you are in the market for some fantastic training, but don't feel like spendign half your future heritage on airfare, all you have to do is rally on over to CrossFit Manchester....
While you are there make a point of staying at the most glamorous hotel in town.... Which one could that be?

Much love

Days 5-6-7... sorry I'm late!

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

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

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

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