Thursday and the cat is out of the bag

During my walk to work today the mist was so magical

Some kids was balancing at Slussen and the city was so cool looking

So today the cat came out of the bag ....my profile on the SM site 
So yes, I am doing SM this year. A year early but I think it will be so much fun.

Today I met with Coach U at SATS. 14:00

10 x     2x10kg KB Squat Clean
10 x     2x 10kg KB Squat Clean
8 x     2 x16kg KB Squat Clean ( heavy )

One arm KB swings.....
8 x 4 sets @ 12 kg  - light
6 x 4 sets @ 16 kg - light
5 x 4 sets @ 20 kg - light - I asked for the 24 and then he started messing with the bars....

WOD
 5 x Push press 37,5 kg
5 x Hang power Snatch 25,5 kg

5 rounds
he said between 6-8 minutes....my time 6:58 :-)

Gymnastics
One arm dead hang
Right 10 secs , left 5 secs, right 12 secs, left 5 secs
Dynamic L-hang x 5 control !
Straddle hang---x 5 sick cramp in my legs
3 x ball up with spotting
3 x ball up with spotting

Peace. Love. Crossfit.

Wednesday -soon end of September

Östgötagatan, Stockholm.

I had a nice meeting in the morning and som editing work during the day.
Took a hilly walk with Ronja, my dog and she loved it.
The weather was beautiful, fall, nice, sunny.

I went to the box early and did the Mobility wod

17:30 @ CFN......
Stict pullups or pullups with weight.
5-5-5-5-5
It was heavy - I was spotted from the waist...heavier than I have geon before.
I did 4 sets
5-5-5-5

After that  - clock on 16 minutes.
100 DU's - I did 150 singles and row 150 m.....still taking it easy with my foot.
AMRAP
10 Manmakers.....14kg dumbells...1 push up - one renegade row = 1 rep
8 pullups (with green band)
10 situps
5 rounds and 10 Manmakers.

It was the first time I used the 14kg's .....I rocked them, but they are not light;-)

Peace. Love. Crossfit.

After the challange......

I rested on Sunday and Monday.
I went to the Osteopath on Monday and he totally agreed that I should rest after the treatment ;-)

Well, today is Tuesday......and I had a session with Coach Mad Dane......

I have gone throught what I can do and what I need to work on.  I cannot work on all the things I need to work on but I want to start on some major things.

Technique - Path of the Bar......
As I watched Jenny and Annie at the Challenge I was taken by how exact they positioned their bodies.
I want that to.
And that takes practice, alot of practice so it becomes the 'natural' position to assume :-)
And flexibility!

So with that mission in mind and my coach agreed

So with all focus on positioning and trigger ques we went to work
Deadlift
5 x 30kg
5 x 50kg
5 x 60kg
5 x 70kg
5 x 80kg
5 x 80kg

Snatch grip Dead Lift
5 x 30kg
tricky one this one......

And then the WOD from hell.....I was caughing for half hour afterwards, and considered puking a couple of times...but I did't,  felt like a left my wind in Copenhagen.
3 rounds of:
500m row
11 KB swings 20kg
21 boxjumps (45 cm)-  I stepped up and down.
Time: 12:05

note to self......swings after rowing sucks......


Love. Peace. Crossfit.

Fit As Fu*k Challenge!

Oh my !
What a weekend. Fit As Fu*k Challenge
I got to Copenhagen on Friday, quite early to have some time.
I went to visit my friends at Butcher's Lab.  Catrine was sweet enough to offer me a ride to the venue on Saturday morning.   We talked about being quite nervous but so ON!
Did some shopping and went to dinner at Bio Mio......best organic food

dinner '

Saturday morning 6:00AM 

Woke up and had breakfast.  Day 6 of no grains day 13 of no milk.  Doing okay. 

Catrine came to pick me up with a moving truck !!!

Catrine, me and another woman from Butcher's Lab checked in at the same time so we got in the same heat. Nice to know some supportive people.  I also had my team mate Kristina Lindgren in my heat!

Wod 1- SKILLS.( 7 of them)

This wod was announced Thursday and I nearly fainted when I read it. 

I clearly need to work on my 'skills' - A LOT!

You got 2 minutes to comlete the task. Then rest 2 minutes then onto the next task.

1. Rope Climb.

I got up about 2,5 meters on my second try, then I got my feet in order but arms tired.

FAIL on the score card but PB for me.... I haven't climbed a rope since 8th grade.

2. 45kg SNATCH

I tried 4 times...poor technique and a load that was 13 kg's heavier than my PB sort of made it hard.

FAIL in scoring card

3. HSPU.

I tried but FAILED

4. 30 DU's Unbroken

ok.....I can do DU's but with a skip inbetween....no more of that! and I have done 6 at the most...so practice !

FAIL

5. Pistols 10 on each leg

I did 6 on my left leg -  PB!

FAIL on scoring card

6. Rowing 500m under 1:50 for women.

This was one of my goals. 1:48 - same as my PB.

SCORE!

7. Muscle-up x 4

I don't know these yet!

FAIL

No Cut offs but onto WOD 2.

WOD 2

Heavy Rasmus.

10 KB snatches (5/5 hand) @ 24kgs

run 60 m with 20kg sand bag

10 Burpees

run back with 20 kg sandbag.

and again......until 7 mins is up

Snatches and Burpees counts for reps ....

I got 46 reps!!!!

26 snatches! 

Before the competition I had done 1 with my right arm.... I was thinking of scaling to swings but I didn't.

Because I snatched them I got better scored than many that scaled which sort of made up for my FAILS in the first WOD.

I got 23rd place  - cut off was at 20.  Kristina, my team mate got 20th place but shared and she was cut based on rowing time.....so close.

The rest of the day was spent soaking in the inspiration of watching great athletes and making new friends and catching up with people I've met at certs and such. 

Jenny Jacobsen,Samantha Briggs o Iceland Annie took the medals. And they ROCKED!   Kristin Andersson took 4th place....so 2 Swedish ladies in the top 5 !!!!! 

Linda from Crossfit Uppsala also tore down the house and went into WOD 3.

I got my Style Award! :-)

Thanks to the organizers of this event! Sarah and Ditte , and the Danish Royal Life Guards for having us at their facility and all the volunteers, judges and friends and families that came to cheer us on. 

I leave Denmark inspired, amazed, thankful, happy and humbled.

Love. Peace. Crossfit

Thursday before the competition

Thursday I had  a strech & yogic breathing session with coach U.  Some pep talks and so on.
I decided what goals to focus on and I was preparing myself for them .

Took a 10k walk with my dog and visited my chiropractor....

 Then to CFN for som more streaching, words of wisdom and some handstands :-)

Love. Peace. Crossfit.

Wednesday - rest

Meetings and dogwalks. Rested from the gym.
Tomorrow I see Coach U at 10 AM

Friday - I will get some rowing in in Copenhagen.
Saturday! The big day !

Peace. Love. Crossfit.

Tuesday........

17:30 at CFN

Turkish get up.....1-1-1-1-1 @ 90 %

 16-16-20barbell-20 barbell- 20 barbell....

in couples for time

80 DU's - total so 40 each or 240 singels (120 each)one person working at a time

40 Kb swings 24/16kg ) 20 each -one person working at a time

400m medicine ball throw (8kg/4kg) with burpee - you throw 5 meters....that is 80 burpees total between the two of you....it sucked.

40 juming squats! each ....can be done at the same time.

13:24 was our time

Treat - Windshield wiper!

yeah right!

I am taking Wednesday off and then Rowing some on Thursday......

Friday - off I go.

Ready or not here I go - Fit As Fu*k challenge - gonna be a blast!

monday - skills and mental strenghtening!

From this summer's weighted hill runs.

I hardly slept any last night.

The election kept me up then I listened to music until 4!!!!!

Anyway - met Coach U at 8 am

5 x 20kg back squat

5 x 20kg back squat

5 x 20 kg front squat

5 x 10 kg ohs

5 x 20 kg ohs

5 x 20kg hang squat clean

3 x 20kg hang clean

1/1 split jerk 30kg

1/1 split jerk 30 kg

kb snatch on 12kg technique 5/5

kb snatch on 16 kg technique 5/5

Alll of this is to get the technique to stick in my system!!!

row 100 m  - 21.8sec

rest 1 min

row 100m - 19.6 sec

feel good mentally.......

went home and slept for an hour...

15:00 with Coach Mad(s) Dane!

Cleans.....

5 x30kg

5 x 35kg

5 x 40kg

5 x 45 kg PB

tried about 6 times on 47,5-

3 x 40 kg

pull-up version - duck under bar 2 x 10 not fully extended . 'monkey pulls'  Funny !

some knees to elbows ...yeah ...I am starting to get the hang of them.

head stand straddle  - oh yes! I did it.

Hand Stand Push Up .......yeah I tried- it feel like I have a meter left...:-)

tried some pistons....hahahahahahaha well it is a skill....so I am practicing - I need a lot of practice.

to finish

5 x 40kg clean EASY  ;-)

I am so excited about the Fit As Fu*k Challange !!!! 

They have started to announce the WOD's 

Wod 1: Skills.....to be announced what exactly and how.....!!! :-)

Wod 2:

“STRONG RASMUS”
7 MIN AMRAP:

10 KB SNATCHES 32/24 KG (SCALING: KB SWINGS)
60 M SANDBAG RUN 30/20 KG
10 BURPEES
60 M SANDBAG RUN 30/20 KG
ETC…
then there is a cut off 20 best women continue to WOD 3

Wod 3: 

“CROSSFIT TOTAL II” : 1 RM CLEAN ANYHOW, 1 RM OVERHEAD SQUAT, 1 RM BENCH PRESS

The athletes have 9 min to establish a 1 RM in the 3 lifts. 3 attempts are allowed on each lift. Warm up must be done prior to the start of event.

A FAILED LIFT WILL ALSO BE COUNTED AS AN ATTEMPT.!!!!!!!

I will be flying down on Friday, chill and go visit my friends at Butcher's lab....and eat something good in Kødbyen...meat packing district :-)


The rest of the week is as follows...Tuesday rest ( I am shooting so no training) Wednesday 8:00 Class at CFN , Thursday Coach U and Chiropractor.......Friday Travel......!!!


Peace. Love. Crossfit.

Sunday - Brunch and massage

yeah.!!!!
A fabolous brunch with my dear friend Amanda.
then
massive massage, almost 2 hrs.
tomorrow training at 8 am  with Coach U.
I better take my fishoil and go to sleep.

Peace. Love. Crossfit.

Saturday - a press day

I was raining before and after my WOD 

Saturday  - noon and CFN with Erik Eliasson.
Press, push-press and push jerk whoa!
The nice thing about the intro class is that we go in depth...and you always learn something new at least I do.

I took it easy at first to really get warm in shoulders.

5 x 10kg press
5 x 10kg push press
5 x 10kg push press
10 x 20kg push press
10 x 20kg push jerk
5 x 20kg push jerk

5 x 30kg push press
5 x 35 kg push press
5 x 30kg
5 x 30kg
5 x 35 kg
5 x 35 kg

HSPU with spotter x 5

Hand stand 2x 15 sec
2 Hand stand with straddle down - first time I did that. Felt good.

AMRAP 12 mins
10 x push press 25 kg
10 x toes to bar ( I actually touched the bar with my toes on at least half of them - progress :-))
10 x Du's - first time I did this in over a month.

5 rounds + 10 push-press

10 x v-outs
10 x v-outs

false grip training - pull ups from floor  to dip x 3
really tried when I left the box. :-)

Love. Peace. Crossfit.

Friday - Turkish Get up Day and webnews day

Caroline Bauman - Strong Woman 

I sooo want to have earned my pull-ups already. 

But not today.

I am getting closer.  Alot closer.

So I am 'web famous' today- thanks to Sarah  and Ditte  who are arrangeing the Fit As Fu*k Challange.

A week from today, I fly down to Copenhagen to compete in the challange.  I am super excited and scared shitless at the same time. Awesome!

Todays skills

Turkish Get up with Barbell - the coolest old school excersise ever!!! Just look at old pictures of the ladies with the barbells 

I managed (on both arms)

10kg 

15kg 

20kg -PB

20kg 

22,5 kg PB

so much fun!!!!

next goal is 30kg.

Wod AMRAP 10mins

10 hollow rock 

10 KB swing @20 kg

11 rounds - and naseaus!!

Peace. Love. Crossfit.

Thursday -rest and massage day

Sweet - a 90 minute massage.....
I wish he lived here all the time, but he is in NYC, but he is the best .....so I have to book time when he is in town.

He had to work hard on my left side he said I had a lot of 'stuff' there....but I am feeling better.

Tomorrow, Coach Mad Dane is going to kick my ass, but I've sort of asked for it :-)

We are a strange breed, crossfitters....

photo: Cato Lein

Peace. Love. Crossfit.

Wednesday......working around injuries with coach U

Coach U and I had a session at 11AM - he wanted me to do thrusters and I really hate thrusters.
I also have a really bad pain in my hip so thrusters are not really gonna happen...today.

I did 5 on 10kg bar
4 on 20 kg bar
some one- legged thursters....like a combo of lunge and thruster.....
then I could not do more .
Did some myofacial relese on my hip and thigh.

jumping rope
40 singels x 3
my foot held up - fist time I have been jumping rope since forever.

5 /5 KB snatch on 10kg

AMRAP 15min
5/5 KB snatch 16 kg
10 pullups with swing in the smith machine -
10 push ups.

9 rounds + 10 snatches 10 pullups and 4 push -ups

gymnasics
summersaults x 2 plus 2 arabesque -hold 10 secs.
4 rounds. not for time . for form

I have been spending some time with my bandy ball (similar to a lacrosse ball) on the floor this afternoon- painful but helping.

say hello to my little friend......no not the dog...the bandy ball!!!!

Peace. Love. Crossfit.

Tuesday - Pull pull pull!!!

17:30 at CFN

Muscle-up transition 5 x 90%

Weighted pull-ups 5 -5 -5-5 -5 90%

bent over barbell row 10-10-10-10-10 90 %

muscle-up transisions went ok I did 3-3-3-3-3 from kneeling on the floor, starting with turn out.

pull-ups with band stict -

9(blue band), 4 (green) ,7 (blue)underhand grip, 5 (blue) overhand narrow, 5(blue ) overhand super narrow.

bent over barbell row (40kgs)

10-10-10-10-10

Tabata row in the C2 rower......724 meters

Felt good .

Peace. Love Crossfit.

Monday -Fight Gone Bad !

Rested both Saturday and Sunday.
Foot is getting better now the hip is giving me trouble, so I decided to go for form today.
Today the crazy Dane had Fight Gone Bad on the board - here is how I did
wallball 8kg /4kg         16   8   11
SDHP  35kg/20kg       20  16  16
Boxjump 60/45cm      17   15   14
push press 35kg/20kg 28  27  28
row (cal)              10  8  7

total 241as Rx'ed
I did it.  Next time over 260.....

I also did a day without coffee!  My head felt like it was goining to explode.

Peace.Love. Crossfit.

Saturday. - Rest day and Osteopath day

Rested Saturday.

Went to the Osteopath.....my foot and hip are bothering me.  He did a very extensive interview and some treatment.
After the Osteopath I got treated to a nice lunch by my good old friend Lisa.

The evening was spent, feeling the treatment, foot and hip hurting quite a bit.

Woke up Sunday morning.  My feet are very stiff in then morning and my joints are hurting quite a bit.....too much salt in the last couple of days I beleive.....I get 'hung-over' from the wheat and sugar that I have been eating.   Hmmmmm - wake up call to really change the food !?!?!?!?

I am trying to do some Mobility Work.   But I try to go easy since I have quite a bit of pain.

My plan was to do a double today.  If I train I will go for a single.
:-(

Love. Peace. Crossfit.

Friday - double wod and birthday !

Friday.  

My 39th birthday and a double wod day.

8AM at CFN

bench press and floor press.....

3-3-3-3-3 at 80%

bench press at 50kg- 5 set of 3's easy :-) felt great

floor press - took it easier 3 set of 5's at 30kg.

then the wod

12-11-10-9-8-7-6-5-4-3-2-1

burpee no push-up

push-up

toes to bar....

I had to modify a little due to injuries....foot and now hip.

burpees no pushup

push-up (on knees but otherwise perfect form, cheek touching)

hollow rock +4 so I started at 16-15-14 and so on

12:12

har d work

spent some time talking to my crossfit-family.....and they wished me a happy birthday 

sweet.

1PM at globo with Coach U.

skill work

Handstand against wall working on the hollow and with the wrists to stand alone x 5 axp 10 sec stands

Pistols /pistons...

10 (5 on eaach leg, every other leg) high box 

10 (5 on eaach leg, every other leg) low box  

10 (5 on eaach leg, every other leg) low box 

10 (5 on eaach leg, every other leg) low box , held on to toes ...better.

Rings 

Support hold 10 secs

Tuck hold 10 secs

Tuck to L-hold 10secs

tuck to L-hold 10 secs

v-out in rings 

10 reps - did this twice

short WOD

max reps in 2 minutes of C & J 

30kg load

21 reps.... bounced all over the place.  Should be able to beat this next time around!

I had a day without the food log. It is my birthday.....big family dinner at Texas Longhorn.....mmmmmmmmyummy!

I had a wonderful birthday with my family and with my crossfit friends. 

I am going to work hard towards my goals in the next year to come.

Love.Peace. Crossfit.

Thursday - snatch -a- thon.....and other exciting stuff

I was supposed to meet Coach Mads today but he had better things to do - like takeing care of his sick son. Cool beans, I booked my self on the lunch class at CFN.

Coach Erikwas on a roll today and Snatches were on the menu.
We did a whole bunch of progression work and I think something clicked with the 'jump' part.
3-3-3-3-3 at 70 %
20kg- 25kg -25kg-30kg-30kg.....I think my max has been 32kgs, but I felt like I could go heavier now :-)

After the snatch party we did a wod that was a lof of fun and heavy.

5 rounds of
8 Deadlifts 100% of BW for men 70% for women.
24 mountain climbers
48 DU's or 146 singles

Since I still have some problem with my foot I had to sub out the DU's....
so my WOD looked like this
5 rounds of:
8 Deadlifts 60kg ( 70 % of 80kg, which is my bodyweight is 56 but I felt strong )
45 mountain climbers
10 v-ups

9:19 -I was hoping for sub 9 but the mountain climbers were killing me. Gotta get faster with those :-)

I borrowed a 20kg KB.
and I did a whole bunch of swings, one-arm snatches, one -arm swings and you'll see tomorrow :-)

Love. Peace. Crossfit.

Wednesday - to hell and back or something like that....

I started the day chilling with my dog.

Today was a double day!

1PM with coach U at the globo ....

Strict pullups with rubber band

6 with the green band (medium)

3 +2 with the blue band (small)

gymnastic kip to fail x 2

double tabata - 20 sec work exercise 1 then rest 10 sec then work 20 sec exercise 2 rest 10sec  that is the first minute.......for 8 minutes ( 2 x tabata)

TABATA          1    2    3    4    5    6    7    8 

push.press 20kg  15   14   14  13  13  14  12  13

air squats       14   14   15  15  16  16  15  15

total reps :228

foot and balance work until the feet were shakeing

Round 2

CFN at 17:30

Mucle-up 90% x 5 

got use for the stuff I learned at the Gymnastics Cert. 

then 

'Pest and (not or) Kolera' - sort of the Swedish between a rock and a hard place....but worse.

In pairs 

40 pull-ups each , one person working at a time, the other spotting or resting, you can break the 40 anyhow.

3000meters row, one is rowing and then other is in super plank position then switch when you can't hold plank or row anymore, whichever is first......

40 pull-ups each , one person working at a time same as above

I did my first 40 pullups with help, spotted from feet 10per set, the other 40 was 10 with help and then 30 jumping in 10's.

Time 25:50

-Crossfit- cause hell was copyrighted.......

but damn I feel good afterwards.

Love. Peace. Crossfit.

Tuesday - tactical training in a way.

this is from the Stockholm Ink Bash. Federico Ferroni tattoo artist.

Comfy position - not.

I was quite 'broken' when I came to the gym - I cancelled the morning session (the one at 7am) because I could barely walk out of bed. Stiff like a brick..

The plan was to train at CFN at 7 and with Coach U at 11AM...

Anyway, went to see Coach U at 11AM,

We started with warmup....and cringed at the OHS with broomstick, my hip is messed up....
So there was a whole lot of myofacial release after that.  It hurt like a MF!

Tried the OHS again and it was mobile- not great but mobile

Todays WOD was different....
holding your breath for 4 KB swings, breathe every 4th swing for 16 swings.
hahahaha
then 10 push-ups on the 3rd pin in the smith machine.
AMRAP 10 minutes.
6 rounds and 12 swings(on 3 breaths)

Amazing how winded you get from doing those kind of swings.....and mentally challanging, tactical training.

Core and balance work.
L-hang from wallbars
2 x 8 - got to paralell :-)

2 x Arabesque on each leg - apx 8-10 sec holds.

I need to be unbroken ;-)
The Foamroller and the bandyball (hard ball sized like a lacrosse ball) are my new friends, need to really roll out like we were thaught at then Endurance Cert with coach BMack.

Love. Peace. Crossfit.

Monday - the day after the gym cert

......
so I can still feel the Gymnastics Cert ...shoulders , core, spine.....well sort of all over.

My ego is in check big time.
I really want to get stronger,faster more mobile...now!
I need to muster up my patient side and acknowledge all the accomplishments that I have achieved so far.

It was a year ago I started Crossfit.  At age 38 I decided that by 40 I would be the fittest I have ever been in my life, so I have one year to go.....on Friday I will be 39 :-)
I had a 80kg deadlift  - now 110kg


I do have some issues right now....my left foot is still giving me problems and during warm up this weekend something happened inside my left hip.  Going to see my chiropractor tomorrow and hopefully he will do some miracle work.  I don't need to be the best athlete but I need to be whole, and with as few kinks in the armour as possible.


Today I went to globo gym to meet Coach U at 2PM.

Speed work was on the menu.

Back squat speed work
8x 10 kg
5 x 20 kg
3 x 30kg
then
2 reps on the minute for 8 minutes
40kg load

Felt great.

Todays WOD -rowing intervals :15/:15 for 8 minutes.
that is a tricky one - you get exhaused, but no lactic acid....very interesting
1330 meters.

I looked at Main Site today and I sooooo wanna OHS like Kristan Clever - 195 lbs!!!!! and x 3

Well, buckle up it's gonna get bumpy!

Peace. Love. Crossfit.

Weekend 4/5 September - a weekend to remember

I am sittin here in my couch.....head buzzing with information and muscles in my entire body twitching and wondering what the hell I have put them trough.

I just completed the the Crossfit Gymnastics Cert with Coach Tucker and his assistant Coach Jennie.  It is so much fun to meet other Crossfitters, inspiring and wonderful coaches and I walked away with a looooooong laundry list.  But that is what is so awesome.  Now I know where to start.
Sure I really want my first pull-up...I still have not gotten it.  Now I know why - I am not strong enough.  So with some strenghtening I will get it.  And yes, coach Tucker, I will start with a strict one.

We have tried rings, paralettes, handstands, levers, ice-cream makers.,......tucks, supports, spotting.

I am exhaused , not just my activaded shoulders but emotionally as well.  I have been upside down, exposing some serious weaknessess, figured out some stuff and gotten some new friends.

I will put in some more skills work in my programming, I will work on my pre-pullup strenght and next time I email you coaches I will show you a strict pull-up, to begin with....... :-)

Thanks again to Coach Tucker and Coach Jeannie -who is an amazing athlete.

I reccomend anyone to take the Gymnastics Cert!! I can feel it will take me places.

Love. Peace. Crossfit.

Friday - tripple wod day and I voted!

3rd of September, a week until I am 39.

I woke up too late to make the 7:00 AM class at CFN, so I had to make up my own.

7:00 AM
Globo gym. Alone.

Linda (10-1)- Lite (weights)....
Deadlift. Bench Press. Cleans.
50kg.      40kg              25kg.
11:30 - including messing with the music selection.

10AM with Coach U.

3 pull-up tries - the bar is eye level now......so about 12 cm to go....
Hang Snatch
5 x 10kg
5 x 15kg
3 x 20kg
2+1 x 25kg
3 x 25kg

Sotts press (tricky one)
5x 5 kg
8 x 7 kg
8 x 10 kg

Thruster behind neck 5 x 10kg.

Ninja jump and summer sault WOD.
4 summer saults, 2 one direction and 2 back
5 ninja (quiet) box jumps(47cm)
5 rounds
3:20....
row 3 mins cool down.

then I went and voted.

12:30 PM
:30/:30 biking
200watts
for 15 minutes.
2,55 km

My legs felt like logs.

Tomorrow and Sunday
Gymnastics Cert with Coach Tucker 

I managed 3 WOD's in a day. For the first time.

Love.Peace. Crossfit.

Goals - 2010, what is left of it.

Super Girl

Pull-up 1 then 5 then 10 - Strict then with the kip
Deep Dips on bars 5 then 10
Deep dip in rings
120kg Deadlift
4okg snatch
65 kg front squat
70kg bench press
50kg OHS
50kg Thruster
50kg power Clean
60kg Split Jerk
HSPU 1 then more
10 consequtive DU's
40 situps in one minute
Getting thru the 6 week running homework -when the foot heals
Starting the CF Endurance training for my Ultra.
5k under 25mins.
Gymnastic skills!!!!!!


Love. Peace. Crossfit.

Wednesday- September 1st, 2010

I had a 10 AM session with Coach U.
Dips in the new rack.
3
3
3 and a half....


KB snatch fest.
5-5 on 12 
5-5 on 16 


now for the WOD


3 rounds of
K2E x 10
KB snatch on 20kg 5/5 
Lunge with one 7kg dumbell over my head  x10per leg


rest 2 minutes


2 rounds of 
K2E x 7
KB snatch on 20kg 3/3
Lunge with one 7kg dumbell over my head x 7 per leg


rest 1 min
1 round of
K2E x 5
KB snatch on 20kg 2/2 no putting it down when I switched hands
Lunge with one 7kg dumbell over my head x 5 per leg


Total time including the 3 min rest 14:39


I was surprised at how many KB snatches at 20kg I could do!!
I am taking the rest of today off as far as training and tomorrow as well.
On Friday there is going to be a tripple wod day ! 


Love. Peace. Crossfit.