What I did this spring and today ...

Cornelis - that is what I worked on this spring.

Loads of fun.


I can't wait for the premiere.


Today - 1 session with Coach U at 11.


HSPU
5 with 20cm help
3 with 14 cm help
1 with 12 cm help
missed 2 times with 8 cm
4 with 11 cm help...


Thrusters - this must be the one excercise I really fight every step of the way..you can't relax anywhere ...It is brutal.
5 x 20kg
5 x 20kg
4 x30gk
3 x 35kg
3 x 38,5kg
1 x 40kg
1 x 43kg
1 x 45 kg I think this is a PR ?
1 x 48kg - got it to the shoulders .....but not up.


then the WOD 


5 x 30kg Thruster
5 x 20kg Hang Snatch 
5 rounds


first round in 50 seconds final time 5:40. And I feel like I been in a fight.


Peace. Love. Crossfit.

Monday - Coach U and CFN ...a double

Yes. It is a CrossFit Tattoo.  And the stomach really hurts!


10:00 AM Coach U
Hang Clean Progresion
fun. fun.fun
15kgs -x 5
20kg x 5
25kg x 4
30kg x 3
35 kg x 2
40 kg x 1

pull-ups
3 tries
max out on the blue (thinnest band) 21 !!!! new record

then the beauty of the morning -
Tabata Pull-ups in the Smith machine - practising the kip to get up fast
6 minutes(20sec work 10 rest) - 143 reps.
My grip was shot - forearms tired as crap.
Went home.  Worked a little, took a nap, ate, worked some more.

16:30 @ CFN
Turkish get up 1-1-1-1-1 at 90%
8kg-12kg-12kg-16kg-16kg

then for time
2000m row
200 Du's
2000 m run
I am not running or jumping at the moment so :

2000m row
50 KB swings with 16kg
50 sit ups unanchored
2000m row
23:02

Feels like the forearms got a workout today.

Love. Peace. Crossfit.

Sunday - a single session, another tattoo, and a new week coming up

Sunday started nice.
A session buy myself at the globo gym - the weather was great so the gym was empty. 
I had been ordinated some rowing and some speed work by Coach U.


Rowing 10 minutes, slowly increasing speed....it was a slow row, but I got warm.
Then Speed work on bench press.
3 reps every minute on the minute for 8 minutes.


warmed up with 10 x 20kg 
8 x 30 kg


Did my work on 40 kg and it felt fine.


After that I cancelled my 2:30PM session at CFN (I had some serious debates about that with myself) and I skipped the 5 pm session with polisen to go to the Tattoo Fair again.


So now I have one more tattoo - and 2 missed training sessions. 
I will make up for it  - I know it.  And with an awesome tattoo from Federico Ferroni.

line work done

So to sum up the weekend. Fri-Sun, 2 tattoos, okay eating some cheating, 3 training sessions (none on Friday, 2 on Sat , 1 on Sun). 

Love. Peace. Crossfit.

Saturday - A douce not a trippel

So on my rest day yesterday I went to Stockholm Ink Bash.

I got a new tattoo, a Crossfit inspired Sugar Skull.

Today I had a class at CFN at 10 but I fell asleep so late that I cancelled.,.....bad bad girl ;-)

Went to globo at 11:00 AM and did

Death By Deadlift(70kg) and Ring push-ups

I got to 8 reps......(8 minutes)

then a TT....10 x 70 kg dead lift.....22 secs.


KB Snatch tries .....which is on the Fit As Fu*k Challange 

5 x 16kg
3 x  20 kg ....felt really good better than last time
1 x24 kg !!!!! right hand....
left hand...not today
So PR and check on getting 24 kg up there ...


Now off to the Ink Bash again and then a 5PM ass-whopping by Coach U !

Thursday 26 August- going with what you have

So.
8:00 CFN class.
Technique training in KB jumping squat....I did not do ANY jumping with my left foot.
SDLHP and looked at the others jumping.
Then todays task.


Deadlift at 90% 
3-3-3-3-3
I went light - I didn't know how my foot would take the weight.
60kg-60kg-70kg-80kg-80kg 
Felt okay.


Todays WOD was Power Cleans! and a 1 min max at the end...
Same here I went light to minimize more damage.
work 30 sec rest 30 sec for 15 minutes then max DU's (I did squats). Rx'd weight 60kg/45kg 
I did it with 30kg
1. 10 power cleans
2. 10 
3. 10 
4. 10
5. 10 
6. 10
7. 9
8. 9
9. 6  - I had to tape my thumb- should have done it during rest ;-)
10. 9 
11. 9
12. 8 
13. 6
14. 6
15. 7
total 121 power cleans at 30kg  = 3930 kg...hahahhahhahahahahaha
max rep squats after this :30 
total score  151....


That was fun - I like :30 on :30 off


Went to the chirpractor - he did some magic and foot is better - but no running and still limping :-)


2PM with Coach U 
Back squat 
3 x 30kg on the minute every minute for 8 minutes.
FAST as you can on the way up!!!!


then I got a little Candy.....version


AMRAP 15 minutes - I think the Rx'd version is 20 minutes
25 pullups ( I did these with the green rubber band-medium...but I did CTB the first 25)
50 push press - with dumb bells 2 x 6kg .....(I scoffed at the small weight before the workout - not after)
75 squats.


Result : 2 rounds + 25 pullups, 50 PP, 25 squats....


I managed todays doubble trouble with a problem foot. 


REST FRIDAY - Stockholm Ink Bash 


Saturday starts of my tripple week - BoooYaaa!


Love.Peace. Crossfit.

Wednesday - Aug 25 ...training without using your feet

Okay! 
Day started fine....I decided to do my running homework, my foot felt better.
I went to SATS 'cause it was raining and the track felt.....wet....or something like that.
4 x 1.30min intervalls at 100cadence.
first one was fine 
second was okay 
third .....1:19 my left foot felt like I put a 3 inch nail thrugh it ! 
DEAD STOP on the running! Dead stop on even getting from the threadmill to a place where I could !
Coach U came to the rescue and tried to get the calf muslces to calm down a bit. 
No more running for now.  That was perhaps a bit stubborn of me.? ! 
I called my chirpractor, practically crying.....and he was on job way out of town...I am hoping for a time tomorrrow. ....and probably no running until it really has healed.


I am injured?! 
No I have a foot issue that I need to deal with.  I have had a day close to tears ....and in tears. This sucks!


2PM - session with Coach Mads at CFN
I texted him and told him that I could not use my feet...so he said bring it and we'll do something without feet...


Still close to tears I got myself to the box....
Jenny was there  with Jonna - it is soo inspiring to see other athletes bringing it!  Thanks for being there.


So today Coach Mads made the 'No feet Wod'
Ring row with kip ...but I did mine without box.
OH Sit up up with 10kg plate.
Tabata.....both.
so Ring- row for 20 sec
10 sec to move your butt over and grab plate
OH sit up with 10kg plate for 20 sec
and so on for 8 intervals each so total 8 mins


     Ring row       OH sit up
1.  10                  7
2.  9                    7
3.  7                    7
4.  9                    7
5.  8                    6
6.  8                    6
7.  8                    6
8.  8                    6


I will tell you  - you can get winded without using your feet :-)


This is all to practice my kip- I know- because we moved on the the pull -up bar .


K2E was on the menu.
Knees  2 Elbows 3 x  8 sets.  Also to practice getting my butt far back and press down with my arms...


Tried 3 attempts on pull up...I started to get tired or overthinking it because I came no where near where I was on the K2E's.....
HSPU on box, with knees on box....remember foot did not work.
3 x 5 sets.
Jumping dips in rings, had to jump and land on right leg..
5 x 5 .... last 3 sets were more controlled, hands close to body.

toodays home wod for the kids - inspired by Mads .
10 ring rows 
10 sit ups  5 rounds for time......the 12 year old did it in 7:01....


So conclusion of today - wipe my tears....work on things that I can, tomorrow a new day, 2 sessions, chill with the running for a while.


Love. Peace. Crossfit.

Tuesday - Pull-ups, Rings, Row and Back Ext...

Double day.

11:00 AM
coach U
a whole lot of rings....and rubberbands.

pull-up practice with rubberband
20 with the black
10 with the green
8 with the blue

felt ok

Muscle up transition
with rubber band - felt pretty good- even turned out my hands at the beginning....quite the burn in my shoulders...hehe

yep, I stood on the rubberband ....

then maxed out muscle ups 

8

15

rest change band to the blue band - least help

8

7

after that 

Skin the cat x 2

Back lever practise x 2 

supermans....x10 x 2sets

Nothing for time, everything for technique.

I went to the chiropractor - he did fix my foot....but no running today -taking it a little easy 

The foot was good enough for rowing....

1:15PM

rowing intervals 

2:00 work :30 sec rest 

5 times for meters.....

1. 493 m

2. 483m

3. 459m

4. 454m

5. 447m ......

rested 10 minutes.

back extention with weight

15 x 10kg

15 x 15 kg

15 x 20 kg..

Posterior chain was off the hook after that.!!!

So I mangaged 2 workouts today - 1,5 hrs rest inbetween.  

Tomorrow my plans is to take a class at CFN at 8AM then a 2PM come-to-jesus-meeting with Mads.

The wod for the kids at home was Mini-Cindy, 5 rounds of Cindy-(this dude did 34 rounds...!!!)

my 12 year old just did it in 6:21...awesome!

Love. Peace. Crossfit.

monday - back on track almost - continued

I can't get my left foot to stop hurting- It is in some sort of cracked state....like when your back needs cracking but in my foot...probably from the jumping pullups..I am seeing my chiropractor tomorrow  - he has to fix it....I have running homework to do.!!!! I am busy damn it!
Food log done all day today - I am emailing it to coach U.....


Tomorrow's plan...1st day of twice a day week.
Coach U at 11AM
Chiropractor at 1PM
CFN at 4:30 PM


Running homework....in the morning if I can run...otherwise after the chiro.

Monday - back on track almost

So....my last workout was a week ago.
Worked Tuesday- Thursday then ...
I have been sick.
I met coach U for some fun today and it felt good....




warmed up with some c and j 
5 x 15 kg (so light)
5 x 25 kg (very easy .... I guess I didn't turn into musch from resting a few days.)


then  for time
5 x C and J @ 35,5 kg
3 Cindy laps (5 pull-ups I did jumping, 10 push-ups 15 squats)


3 laps - 13:08
So that is half a Grace and 9 rounds of Cindy.....hehe


a couple of things ......I was alot stonger at my c and j's than I thought....time for Rx weight?
the Cindy rounds went pretty fast....could keep a pretty good tempo....last lap of was a lot of broken sets....:-)
but all in all - not all my strenght was gone .......that was a brain fart...


I was going to do my running homework week 4 but my foot cramped from the jumping pullups....I have to wait until later tonight or tomorrow.
I am working on my mental training as well.....I doubt myself quickly and I am working on that.... :-) Onward and Upward.

thursday after about 16hr of work...

Coach U told me to keep a food diary from now until Fit As Fu*k Challange.....I will....and I will show him. 

Peace. Love. Crossfit.

Sunday -last sick day

I decided that today was my last sick day.

So tomorrow I will meet coach U and kick ass!

worked and now sick !!!

WTF!!!!

Worked Tuesday - Wednesday and a nice 20 hrs Thursday and Today ......Friday when I was supposed to train 2 times I am sick......got the cold from hell and I hate it.

I can't say I am not feeling nervous about not training for so many days....cause I do.

I am trying to think that I am getting stronger by resting and that next week I will PR every day and do 20 pull-ups just like that ...but I still worry a little bit about not training.....junkie?

Have a great weekend ......I am working on getting well....berry smoothie.....anti-oxidants and willing myself to be well....

This is what my kids get every day.....a WOD...on our door....nothing crazy but something unexpected!!

Love. Peace. Crossfit

Tuesday - tech recce and no training - Rest?

Crapola!!!!!!
Legs don't exactly feel like feathers from yesterday - but not as bad as I thought.....

Worked from 7:30-19...
cooked dinner....my 14 year old is trying Paleo.....okay....
Dinner was meat , veggies and salsa....

No gym or running today...but not really rest.....
I don't even dare to say it ....so I write it....I think I am getting a cold.  I am willing it away so I can go to a Crossfit party at CFN tomorrow morning....time and sleep will tell.

Love. Peace. Crossfit.

Monday Funday - Run day......he he

So I went to a job today.....I freelance hence I  don't work every day, and today I went on an emergency project.....4 days booked, shoot on Thursday so that is good for cash :-)

the ceiling at the office entrance.....nice

Left to get shoes for the kids ....one has size 44 and the other one 40.....my boys aren't so small anymore.

School starts Wednesday 9th and 7th grade - What happened?

Managed to meet the younger one for a barbershop apointment, moral support...

Off to CFN...17:30 show...

warmup...run 400 row 400...20 airsquats with arms above head, and 20 windmills.

KB fun ......squat with a KB...racked or overhead.....and again...

FRONT SQUAT 3-3-3-3-3 at 70%....

did 5 x20 kg warm up

3 x 30 kg

40kg-40kg-40kg -40kg -40kg 

dropping my elbows and ....semi-leading with my butt......tired in my legs from yesterday, or maybe just too close to max.

WOD

for time 

20 Lunges and a Squat ( right leg lung, left leg lunge plus a squat makes one rep) with a weight...I picked 12 kg KB

200 meters running 

4 rounds

17:51

Yeah well we all know that lunges is hell on the legs........one at a time.....pure burn. oh yeah!

Love. Peace. Crossfit.

Sunday - Guest at Polisen and other good stuff...

So no running homework - still feel shitty about that.....I don't want to 'fall behind' is in my head....anyway - If I can't walk properly I may not be worried about falling behind I may need to concentrate on getting better before getting on with the homework.

So today ....


My SATS card has expired.......and the Box classes were full....luckily I got invited to train with Stockholms Polisen CF, Eric, Jessica, Sasha, Ali, Coach U and I took on King Kong....with some modifications...


The guys did:


1Deadlift 190 kg

2 Muscle-up

3 Squat Clean 90 kg

4 HSPU

IMPRESSIVE!!!!!

Jessica and I did

1Deadlift 80kg

3 pullups (I did jumping and she did Kipping) plus 3 push-ups

3 Squat Clean 40kg

4 HSPU - As low as we could go....


My time was 4:07

Then Jessica had a hell-ish inverted burpee/burpee 10-1 ladder.
10 inverted burpees 1 burpee
9 inverted 2 burpees
and so on until
1 inverted 10 burpees

My time 12:29 with a headache ;-)

after the inverted burpee/burpee  hell ladder

Eric scored the events.

Thank you again Eric, Jessica, Sasha, Ali and Coach U for a great time today !




Love. Peace. Crossfit.

Rest / Work Friday - and rest Saturday

So I rested - worked standing up 14 Hrs on Friday. Saturday My feet were Mad - rested. Syndat today - have not done my second session Of running homework this week and it is stressing Me, I am trying to be cool about it don't want to aggrevate My feet Moore but I want to do The homework -
Now I am going to train with Crossfit Polisen and coach U- jeep you poster :-)

Love. Peace. Crossfit.

Thursday - Running homework - OHS PR and small Wod

Man o man - tired even though I went to bed semi early.

Went to the regular gym early to get the Running homework done 

I am on week#3 only 2 sessions this week

4 x 1.30min  at 98 candence

drill

1 x 6 min @ 93 candece

only once ---I managed over 2 km ....good form and soaked in sweat.

On the treadmill.

9AM session with Coach U

OHS on the meny.

5x20 kg

4 x 30 kg

3 x 40 kg

1x 45 kg FAIL. Bailed foreward.
1x 42,2 kg PR
1 x45kg FAIL - failed on the part of getting it up .......holding it there is another thing.  Bailed foreward

Then a ladder WOD
10-1
10 power cleans  with 25 kg - good with light weight for speed :-)
10 lunges, 5 on each foot...
10 GHD sit ups
9 9 9 and then 8 8 8  so on and so on
8:34
Love. Peace. Crossfit.

Wednesday - GRIP ......CFN....Brutal

                   Left hand                     Right hand

I missed my session with Coach U this morning - shame shame...It was not in my calender and apparently I have bad memory.

Oh well. 

Afternoon session at CFN, Mads was the fearless leader today .

Skills:

Skin the cat 3-3-3-3-3 at 90 %

I did 1-1-1-1....tucked my legs so I don't puke.

Then we had Couples WOD:

All sums are combined

30 couples heavies...par räckhävningar. (I did 15 - Ellinor did 15)

70 Alternate Pull up - K2E...1 pull up 1 K2E is one rep.....E 10/ me 10 , e 10 , me 10  e 10 , me 10 e 10

- oh yeah while one is working the bar...the other one is in extreme plank position...that is your hands are infront of your ears and pelvis in in perfect plane.....yes it is Evil Plank.

30 couples heavies...par räckhävningar. (I did 15 - Ellinor did 15)

 6:54 

forearms and grip was pumped.

TREAT 1

Tabata Squats 

20 on 10 rest....in the low squat position- BRUTAL 

12-12-12-11-12-12-12-12 ------Score 11 better than last time  :-)

TREAT 2

Tabata L-Hang....I did mine tucked .

did them all - didn't loose my grip at all but .......GRIP felt trashed .....fore arm burning ....I heard that's how you get stronger ;-)

Love. Peace. Crossfit.

Monday- Rest- Also Shoot day ......Tuesday - CFN day....and word of Crossfit Diversity

Monday was rest day, I was tired though.....I worked, not a bad day but standing still not moving ......should have done som air squats or something.......

Some great news....a fellow Crossfitter and Swede,  Annaminhn, is opening her own box, Crossfit Diversity!!!1YAYAYAYAYAAY.   So now I need a field trip :-) Congrats Annaminh!!!  

Tuesday....
woke up tired and did not do my running homework today.....have to tomorrow - starting week 4.

Went to a meeting and then work all day.

CFN today and we had ...
KB snatch skills and deadlift at 80%
as skills

KB snatch ...16kg no problem....24kg PROBLEM...which is a problem since I need to do them at the Fit As Fu*k Challange ... so I need to fix that :-)
did 5/5 - 10/10- 5/5

Deadlift...
Warm up set of 6 at 60kg....easy
then 3-3-3-3 at 80 % was ordered
90kgs-90kgs-90kgs-90kgs -I adjusted my feet after the 2nd set - much closer together and it felt so much lighter.....

AMRAP 15mins
6 deadlifts (100kg/70kg)
6/6 one hand KB swing (24kg/16kg)
12 Burpees
200m running

4 laps as RX'ed....
Should have ran quicker and rested less on the burpees....but mostly pushed harder on the running.
Tunnel vision on lap 4....;-)

All done with flowes in my hair !!!

Love. Peace. Crossfit

Sunday- Running homework and Kettlebell Annie

Well

The thunder was haning in the air and it was really muggy....sticky...
The track I usually run at had an American Football game going on so I went to the regular gym.-

Did the homework on the treadmill.
It was a little harder than on ground.
1,5 incline.
10 speed
4 x 1 min at 96 cadence
drill
1 x 4 min at 91 cadence.
2 times ....
Soaked in swett....

Rested 10 minutes aproximately then

Kettlebell Annie...got that from Richard and Michael.....
with 16kg KB - I did Russian Swings - Not competition or American Standard
50 KB swings
50 situps
40 KB swings
40 situps
30 KB swings - broken 19/11
30 situps
20 KB swings
20 situps
10 KB swings
10 situps
 12:56

Pullup training with bench ......7 times to fail...
8-8-9-10-11-10-10

Love. Peace. Crossfit.

Saturday -Crossfit Nordic Day!

I didn't go out last night - I was tired.  I woke up tired....but 

So today I went to Crossfit Nordic and we had some fun!

Muscle up transition practice/ Ring pull up....

1 woman and 2 guys did their first muscle ups..YAAYAYYAAYAY!!!

 and then the WOD

500m row

then 

5 rounds of 

12 pullups  - I did jumping pullups......sigh...I really want to do the real ones now!

10 renegade rows (2x24kg/2x16kg) yes at Rx'ed weight

6 burpees 

10:30 

renegade rows and burpees felt fine- jumping pullups were alright....did them in 4's and 5's pretty fast.

then we did skin the cat....

I was going to pass but I tried it , twice ....appernty it is good for pull ups and we all know I want those

Now my arms are soooo tired.

Thank you Rikard for a great class and fun programming!!!

Love. Peace. Crossfit.

running - over head- Crossfit Nordic hang power clean and push up party

Running homework done!

Rest and eat.

1 pm coach U
Over head galore
Progression

2 press
2 push press
2 push jerk
2 split jerks / leg total 4
20kg

1 press
1push press
1 push jerk
2 split jerks / leg so 4
30kg

1 push press
1 push jerk
2 split jerk / leg so 4
40kg

1 push press
1 push jerk
1split jerk / leg so 2
45kg

1 split jerk / leg 50kg  FAIL
1 split jerk 50 kg left foot front OK
1 split jerk 53,5  FAIL x 2 without re racking it - I got pissed
1 split jerk  53 kg FAIL

pissed off but I moved some weight over head and now I am done failing in the 50's....
:-)
I hope.

Todays WOD was gymnastics over head
2 sommersaults one direction 2 back total 4
2 cart wheels one direction 2 back (with my awkward leg first)
thats 1 lap

8 laps 5:49 shoulders and arms tired and a bit dizzy.

t-shirt 

Life as RX

Now rest until the 5:30 slot at Crossfit Nordic

They have started a live stream from the classes - check it out!

we did HSPU with spotter , 3-3-3-3....not all the way down

we did dips in rings and on bars - 1-1-1-1-1

then the wod.....A Hang Power Clean and Push up Party.

8 hang power clean 50kg/35kg

16 push ups 

6 rounds for time

10:32 as Rx'ed - I even lifted hands like Games standard.

I was aiming for 10 or less but I have to take the 10:32.

If anyone is trying this one at home I can reccomend the locked thumb grip, cause you don't wanna put down that bar unless you really have to.

Love. Peace. Crossfit.

Thursday - rest day - and Party with a 3year old...

Rest today.
I worked.
I partied with my nephew that turned 3 today.

I ate so much Chili con Carne (good) but probably 7 blocks worth

I ate so much cake (not so good) I mean it tasted great but lots of sugar....slipped with the food there..

Tomorrow - 

Running homework 9AM

Session with coach U 1PM

Wod at Crossfit Nordic 5:30 PM

Let's see if i check them all off.

Love. Peace. Crossfit.

Wednesday - half a Filthy 50 and some running homework

I woke up sooo tired, I was supposed to go do my running homework before my session with Coach U, but I didn't - started to play mindgames with myself that I could do it tomorrow.....blablaba.-
Went to the session.

One arm KB Snatch practice.  I did not have my socks on my arm so it hurt like hell.
10kg x 5reps x 2 times left and 2 times right
16 x2 x 2
20x2x2
tried on the 24 but no go :-(

The Wod was Filthy Fifty /2 so a 'Dirrty Quarter' a 'Messy twenty-fiver' whaterver you wanna call it.
25 Boxjumps
25 jumping pull ups
25 KB swings (16kg) -Unbroken
25 Walking Lunges- Unbroken
25 Knees To Elbows
25 Push Press (20kg)
25 Back Ext
25 Thrusters w DB's 2 x 7kg
25 Burpees
25 DU's

Time 20:15

Rested 2 hrs then Running homework week 2 (#4 - the 4th time I do homework, 3 each week for 6 weeks)

4 x 1 min @96 cadence - rough but doable
Wall drill
1 x 4 min @ 91 cadence

then same procedure again.
the last 4 min run was good - I managed 2 laps.

Rest Day today - Thursday :-)

Love. Peace. Crossfit.

Tuesday -Front Squat Day - PR day !

Morning session Tuesday 9AM-  Front Squats Galore
8 x 20 kg
6 x 30kg
3 x 40kg
1 x 50kg
1 x 55kg
1 x 60kg (FAIL)
1 x 59kg  PR

WOD
Tuesday' Cosy time by Ulrik
12-10-8-6
Front Squat 30 kg - (power clean it up)
Pull-ups (with blue rubber band)

6:51 - under 7 minutes was my goal.
then another session  - a doubble day :-)

18:00 - 6 PM Dead Lift Technique -Not trying to PR

C&J  for warmup
8 x 20 kg
3 x 40kg
3 x 40 kg
3 x 40kg

Dead Lifts
8 x 50kg
6 x 70 kg
5 x 90 kg (first time I did a 5 on 90 ) so I guess PR
5 x 90kg
4 x 90 kg - was meant to be a 5 but I got tired and failed on the 5th.

Markbock -  Starting with the bar over knee- to pull the last bit STICKING POINT TRAINING..I was surprised how easy 130 kg felt...
5 x 90kg
5 x 90kg
3 x 100kg
3 x 110kg
3 x 130kg
2 x 140kg - grip going and I was gettinbg tired in my back

Love. Peace. Crossfit.

Monday = Funday= PR Day AGAIN!!

So ...
Rested yesterday.
Skipped my morning session with coach U. Needed more rest.
Hit the gym at 19:00 and I was going for a PR in bench press.

Warmed up.

10-15 at 20kg
5 x 30kg
3 x 42,5 kg
2 x 50kg
1 x 57,5 kg PR
1 x 62,5 kg PR
1x 62,5 kg
2 x 70 kg Negative only
2 x 57,5 kg.

then we did push- ups in paralettes.
5 x to fail
8-8-7-4-3
YEAH!

Love. Peace. Crossfit.







Some cool Sneaker Art project 

Saturday - Last day as a Bar back this time

a 12hr AMRAP of carrying heavy loads.
I am coing to calculate how much I carried over the 4 days.....
Keep you posted.

Sunday was rest day.

:-)