I <3 Denmark!

Well, let’s not excaggerate but this weekend has been great!

And now I’m also a certified CF-trainer.

I was actually a bit worried about the written test, especially since I didn’t get my hands on the Study Manual until late night (my own fault being lazy ofc). But, I skimmed through it last night and decided to trust my male intuition and eventually it all turned out well. I’m pretty satisfied to get 43 points of 45 with 35 being the passing limit, not so hidden brag…

˜11.30 am WOD, Amrap 8 min:

• 7 Med Ball Cleans @ 20lbs
• 7 Push Ups, Games 2010 Standard(!)

Result: 14 rounds 5 Cleans

Obviusly the instructors wanted us to implement some of the movements from yesterday and even though I was aiming for 16 rounds, I think this is pretty good. Got the highest score in my half of the group, don’t know about the others. Jeez, this is turning into more of a bragging post than planned, but I can at least admit that the ”lift the hands in the bottom”-part of the PshU was though. Way harder to breath in when you are absolutely flat on your stomach, surprise!

So what’s up with my love for the Danes? Well, first of all it was Claus, also doing the certification, who first drove me from the military base last night and then stopped and picked me up on the side of the highway when I was walking there this morning. Not that I have any problems with walking, actually kind of like the sightseeing feeling of it when I’m somewhere I never been before, but still very nice gesture.
Then there’s also the american couple who did the same thing tonight and drove me back from the base to Birkerod, (30min walk maybe), where I almost got lost, asked a local man for directions to the train and then he too incisted on driving me there! Might not be much to you, but for me it’s not that usual that people actually really wanting to help each other out for no reason at all but being friendly.

Another great thing about this country is actually the girls. I had some kind of illusion that they wheren’t that hot before, but this weekend I think my shoulders are less stiff than usual because of all the ”neck stretching” going on just on the commuter trains..
So, now before going to bed and dreaming about Danish beauties, I will finish my chicken salad that destiny picked out for me. I decided to go to the place with the shortest line in the mall style cinema building next to the hotell, ”chockingly” enough the salad place was empty and Burger King packed.

Namaste!

 

Coulda, woulda, shoulda…

A smart person would have his nose buried in the studie material for the Level 1 Certification Test tomorrow,
So what do I do? Blogging and listening to some corny radiostation playing old love songs, obviusly…

5pm WOD: ”Helen” – 3 Rounds for Time:

• 400m run
• 21 KB-Swings@24kg
• 12 Pull Ups

Time: 8’58 PB! (-2’17 min)

So, after a very soft day where we did technical work for some of the most classical ”CrossFit Lift” and my super bad character when it comes to studie situations shine right through, (I was fighting to stay awake all day long and missed my Red Bull more than ever), it was time for the surprise work out!

Can’t say I was thrilled when they put this benchmark out there, but it turned out ok. Actually kept back a lot, maybe too much considering I got everything unbroken pretty easily. Didn’t wanna let the running hold me back so just kept a light pose for all laps. Was tired after, but not at all exhausted, so maybe things are pointing in the right direction anyway. Honestly don’t think I did more than an 85% effort today. Oh yeah, the track was one of those gravel 360m-ones, but instead there was 20-25m to the PU-bar and then back, so I will count this as executed rx’d.

Went out with some of the guys from Kalmar after class for a nice buffet style dinner. Felt like I was gonna clean the restaurant out, but after one plate I was done, as usual. OK, even though I do count on (read hope that) my old PT-educations and overall training interest will give me a lot for free for tomorrow’s test, it’s really time to at least skim through that manual…

Namaste!

The things we do just to get our daily fix

ADDICTION…

..,a recurring compulsion by an individual to engage in some specific activity, despite harmful consequences, as deemed by the user himself to his individual health, mental state, or social life.

- Wikipedia

8.30 am @ CFN (Thx guys for letting me squeeze this session in during class hours!).

A1. Hang Squat Clean – 2, 2, 2, 1, 1, 1, 1 (90s b/t 1&2):
70kg/2, 80/2, 90/1+F, 95/F, 95/F, 90/1…
A2. Bench Press – 1, 1, 1, 1, 1, 1, 1:
100kg/1, 110/1, 120/1, 130/1, 135/1, 145/F

Rest 5 min

B. 3 rounds for time:

• 21 Thrusters @ 40kg
• 7 Muscle Ups

Time: 14’12 min

Alarm was set at 6 am, obviusly didn’t get out of bed until 6.30, but still. Missed the first bus since I couldn’t find my passport and was stressed already when I stepped into the box. Warm up, decent, but would have needed much more mobility work for the shoulders. 2nd clean at 90 was never an attempt, grip gave up in the hang. First miss at 95 was in the hole and only cause my stiff shoulders couldn’t get into the rack pos quickly enough, annoying. 135 in the bench was really easy so I decided to go for a PB, which barely left my chest..

Not satisfied with my numbers at all, but without making excuses I think the circumstances makes me forgive my self this time. It was suppose to be 3 mins between cleans and bench but there was just not time for that today, maybe I should have gone for 3 or 4 rounds instead. Rest between A and B was meant to be +6h, bah. First time ever that the though part of my MU’s was the ring dip. I’m just guessing here, but maybe the pressing before had something to do with it.
Actually thought about cutting it at two rounds to be sure not to miss the train, but TabataDaddys words about me being able was echoing in my head and as said, the things we do…

So, after the wod I went straight for a 2 min shower, ran to the subway, obviusly too stressed to have time to put socks on, (but never without my recovery pants!), and now I’m sitting here on the train to Denmark for the Level 1 Cert, still sweating like a douch and thinking that maybe, just maybe, I could have let this session slip?

Nah, I am an addict and proud of it, because it makes me happy. It’s all worth it at the end of the day.

Namaste!

Coolest dog in the world!

No, I’m not talking about my self this time…

Namaste!

 

Active Rest

Presence is a state of inner spaciousness. When you are present, you ask: How do I respond to the needs of this situation, of this moment?

- Eckhart Tolle, A New Earth

OK, the video got blocked on youtube so let´s try this instead:

http://player.vimeo.com/video/16261246

Oh, that worked well. Whatever, just follow the link!

Realized yesterday that it would only be stupid to do my scheduled four days straight, especially since many of the wods contains similar excercises. Taking today off and squeezing in the planned session early tomorrow morning instead!
However, since there is no off-days, in just a few minutes I will take off for some light running and then yoga and mobility work, much needed…

Namaste!

What friends are for!

Do not turn your attention elsewhere in your search for the Truth, for it is nowhere else to be found but within your body.

- Eckhart Tolle, The Power of Now.

1 pm, WOD from OPT @ CFN – 3 Rounds for time:

• 25 Push Jerks @ 50kg
• 500m Row @ 90%
• 30 Box Jumps @ 75cm
• 5 min rest.

Rounds: 5´06min, 5´50, 5´46

Total working time: 16´42 min

So, Dave was blaming his throat and wanted out, but now it was my time to act the pushing smurf and I think he will be grateful to my persuasion skills tomorrow..
On paper this was something I thought was gonna smoke me hard, but in retrospect it was managable. I dreaded the rowing most but, right or wrong, I never went even close to max here. The 500´s took 1´45min, 1´49 & 1´55. Really hard to string the high Box Jumps together, a little easier from the second round and on, since I decided to drop my lifting shoes and do them in my socks. Very stylish..
For once I am really satisfied with my work. To not even drop a minute between rounds and finish the last one off faster then the second is better than I expected!

Got a call from The King Kebab himself cause he wanted to point out to me that I actually do perform and have a bigger capacity than I give my self credit for. His arguments actually made real sense to me and if I just can use the strength and explosiveness I actually posses, (and stop being such a p#ssy who is afraid of the pain, my note), I do have a the tools to do get some good numbers.
Thanks to you amigo, I actually did feel a lot more confident after our conversation, and that is what friends are for…

Namaste!

Don’t listen to the little guy on your shoulder!

So do not be concerned with the fruit of your action – just give attention to the action itself.
The fruit will come of its own accord…

- Eckhart Tolle, The Power of Now.

A. Snatch Cluster: 1 Hang Power Snatch, 1 Hang Squat, 1 Power, 1 Squat * 5 sets, (3 min rest between each cluster):
40kg/1.1.1.1, 50/1.1.1.1, 55/1.1.1.F, 55/1.1.1.F, 50/1.1.1.1
B.  Snatch Grip Deadlift @ 31X1 4-6 * 5 sets:
60kg/6, 65/6, 70/6, 75/6, had to run to get lunch…

Hmm…

2,5h rest including lunch with smoked salmon, baked salmon, veal steak, carrots, hoummus, etc.

Part 2. ”Barbara”, 5 rounds of: 20 PU, 30 PshU, 40 SU, 50 SQ, 3 min rest
Goal: All rounds <5 min & first 3 Unbroken, Dream: sub <4 min & all unbroken, Shame level: any round over 6 min…

1. 2’47 min
2. 2’57
3. 4’20
4. 6’20
5. 5’34

Total Time: 22’05 min

At least the first two rounds was ok…

Another splendid example of my ability to crash and burn.. I don’t expect any miracles right now, this week is all about volume (7 sessions in 4 straight days), so I’m just happy if I can get through it like planned. BUT, I did want my snatches to act a little more normal. Yesterday my ripped hands and pinching lower back kept me out of any numbers worth mentioning, today I cant use that as an excuse.
Anyway, Barbie is something the devil created for sure. The reason I remember my lunch in detail is cause I had to swallow it all again from the 4th round and on. And as Rickard said ”The rest between rounds IS to long!”. I had all the time in the world to start making excuses and after the third round I was actually basicly in the locker room before I managed to fight off the ”stop hurting your self demon” on my shoulder and decided to finish it off under any cirumstances. During the fourth round I thought the demon was back when I heard another smurf pushing me on, but then realized it was just Dave, trying to keep me going. Sorry for any obscene gestures mate…

Positive? Well, I DID finish it! And, I got the first 3 rounds of PU’s unbroken. With pacing this wod would be something else, but actually I don’t care about the times at all right now. To find my highest gear is priorety no 1!

Yesterday I didn’t have time to post my wod since I went to see my kid sister dance in a school show, which once again made me the proudest rooster in the building. Can’t believe how skilled she and some of the other kids actually are!
Had a really nice dinner, where I played Jamie Oliver and kind of made the recepis up, and even though it wasn’t the plan from the beginning, both bottles of Cafe Culture, (my favourite South African red), was empty before it was time to sleep. Guess it goes without saying that it was a really nice night!

Namaste!

Leave your ego at the door…

Not much to say about yesterday’s wod at all…

A1. Hang Power Clean 2, 2, 2, 1, 1, (3 min rest):
80/1+F, 85/1+F.1, 60/5, 60/5, 60/5
A2. Max HSPU, (3 min):
20, 17, 8*, 8, 9
*(nose to floor and look through from here)
B1. Clean High Pulls 5*2-3, (3 min):
60kg/3, 3, 3, 3, 3
B2. Weighted Ring Dips@31X1, (3 min):
20kg/3, 30/3, 40/3, 40/3, 45/2

C. Heavy KBS 3 * 20:
24kg/20, 32/20, 40/10+5+5

D. 8 Rounds of 25s max row/2 min rest (5 min b/t round 4 & 5):
141-148m on each intervall…

Gotta run to the bus for today’s session!

Namaste!

Active rest

Well, so far the most active thing I did today was boiling some eggs.

But, I also found this!

Best music video ever?

Plan is to get outside, can’t say I’m looking forward to it thanks to the rain, and then do some mobilitywods later on tonight.

Namaste!

S(ubmax)aturday!

Deducted from ”The Power of Now”, Eckhart Tolle:

Carl Jung tells in one of his books of a conversation he had with a Native American Chief about ”white people”..:
”They are always seeking something. What are they seeking? The whites always want something. Theyare always uneasy and restless.
We don’t know what they want. We think they are mad…”

Hmm, 100 Burpees every Sat from now anyone?

11.45 am – WOD
A. 3*3 OHS@22X1 @ 90%:
60kg/3, 70/3, 80/2
B. 40 kg Snatch Balance Ladder – 1, 2, 3….9, 10 unbroken for time:
14’44 min

Rest 20 min

C. Box Jumps:
60cm/5, 75/3, 90/1.1.1, 110/dnf, 103/1.1.1
D. 80 Burpees for Time:
4’16 min
E. Good Mornings:
20kg/10, 30/10, 40/10, 50/10, 60/10

In the OPT-programming it was suppose to be a Hang Squat Snatch Ladder but, without makin too many excuses, it was totally out of the Q for me today. My problems with a ”hot spot” in my left elbows flexor alignement was super irritated when I woke up, chocking since I only did a ton of pullups, snatches and rowing Thursday..
Anyway, my hands are trashed beacause of all that pulling as well so they thanked me for letting them rest, however my shoulders did not thank Dave for coming up with the brilliant idea of doing S-Balance instead of OHS, which was my plan. Was aiming for sub ten, but then I failed the 8th rep at the 9 round just before the 10 min mark and slowed down.

The OHS, Box Jumps and Good Mornings was not in the programming, but I gave my self the freedom to add them since the impact from this ladder obviusly was way less. Rx’d weight for the Squat Snatches was 60kg btw, if I tried that this wod would have been posted somewhere around Wednesday next week..
After two reps on 80kg in OHS my left shoulder just dropped and since I atleast didn’t let Dave trick me into going for any kind of PB, I was satisfied with the ”light” technique work.

Burpeeeeees! Usually my main goat, but today something happened. I felt explosive and for the first 40 I split them up in 10′s and almost kept a Tabata tempo, 20s-ish work, start every 30th second. At 40 I just took two short breaths and then pumped out 10 more, I’m a person that need my glass to be a little more than half full to keep on going. Lost some speed towards the end, (duh!), but for being me this is actually an awsome time. Goal is to do 100 burpees sub 5 min before SM!

All in all, most of this day was sub max, burpees excluded, but it feels good that my body seems to be responding well to the rest I forced on my self last week. Might not have to go back to disco training as I dreaded in some weak state of mind anyway?
Tomorrow is active rest, (dancing anyone?), and then I need to re-plan my programme a bit if I’m gonna be able to get through the scheduled 4 straight days of training!

Namaste!