December 31, 2010 - King Kong.....or at least some version of it.

So last day of the year!!!!
This year I have accoplished alot, went from 90kg dead lift to 115kg deadlift , from no pull-ups to pull-ups.
I had the priveledge to meet new friends and make new contacts.
I had the great pleasure to compete in Denmark at Fit As Fu*k and at Swedish Championships and I tried out for the Danish CrossFit Open 2011....What a year!  Looking foreward to next years challanges!!!


Went to CFN to do the last workout of the year.


King Kong. - This was Måndagsklubben Crossfit Falun's great idea!


1 Deadlift - I tried at 110kg but today was a 100kg day   (-My PB is at 115)
2 Muscle ups - I did mine with a spotter
3 Squat Clean - Tried at 50kg but lowered to 40kg (- My PB is at 50kg so I don't feel bad, just a little ;-))
4 HSPU - did mine with apx 11 cm pillow.

7:51 - looking at the video - I see lots of things to improve.....or at least be less sloppy in set ups, and more aggressivness....live and learn.


Well considering I have a jacked back and a small shoulder thingie I am glad I lived to celebrate New Years. Seeing my chiropractor on Monday ;-). I didn't feel worse after the WOD just felt bad before, during and after....but no change.


Now I have a bunch of goals for next year, some are due Feb 5th........but a huge part of 2011 body is:
Nutririon!!!!
Body weight exercises!!!!Hello butterfly pullups, pistols, handstand push ups and muscle ups, pushups, dips and ring excersices......!!
Heavy Deadlifts, Heavy Squat Clean Thrusters - to get them in the system and make them part of my life.
Oly lifting.
In that order.


Now,  my 13 year old is doing Angie to top off the year :-) He beat my time..his time....19:56......


Peace. Love. CrossFit.
And a Happy New Year!!

30th December - Back at it!

Felt fine this morning.
Did my greasing  at CFN, but light only 25kg on all lifts....so heavier on thursters but that's only good.
Then the 11:30 class.

Free handstand practice and free headstand practice.
I am really good at standing on my head......:-)
10 minutes
then

6 rounds for time

4/4 Dumbell snatch 14kg
8 rolls
8 KB swings 16kg
6 push ups with clap  - did mine on my knees

Time: 8:55

Felt a little weak, but I am definitely better, it was great to rest these extra days.

We also did a bonus
tried the elbow lever.

Tried a weighted pull up after class
+ 1,25 kg check !

Then some kipping- still one at a time

Good to be back.
Peace. Love. CrossFit.

december 25-28 sick days

I have decided, after a really long debate with myself and another wise person, that I need to take sick days.
It sucks!
I get stressed out, I have eaten crap, I haven't trained since Christmas Eve and before that the Sunday before Christmas.......

Oh well. I am trying to make really good decisions.

I went to the doctor today ( good decision, I usually wait way too long)
I got a perscription  for nose spray ( I picked it up and took the required dose - also good decision) and I don't have pneumonia, that's good.
I have been drinking water that is spiked with cinnamon, ginger and chili, great stuff (also good decision)

So focusing on the good decisions....I am resting until Thursday CFN day...Friday is King Kong day, if I am well.

Then I would like to do the Crossfit Harlem 'earn you shirt'' Video Challange.....
There are two metcons and one strenght brutality series......
My thoughts
 - the first one is doable just a matter of time - (the 100 squat clean thursters with 5 burpees every minute on the minute :-))
second one- the undbroken part is going to mess me up ;-)
the strenght one - hahahaha I'll go as heavy as possible but I doubt  I'll clear 100,200,300.400 lbs
that is 45,3 kg/ 90kg/136 kg/181kg (- today, maybe some day in the not so far future ;-))
strict press/clean/squat/deadlift.
That is some brutality
!!!!!
I think
press I can do that 45kg (100lbs)
clean maybe 55kg (121lbs)and that would be a PB
squat - maybe 85 (187 lbs) or 90 on a great day
deadlift 117 (258lbs) on a great day another new PB when I nail it.

We'll see. I don't think I'll make it before the deadline - but I'll still do it - for fun!

Peace. Love. CrossFit.

December 24th - Christmas WOD at CFN

hahahhahaha
After a Christmas breakfast at my Dad's with my 3 sisters and their boyfriends, my kids and my sisters son I took off early to get to CFN for the 11 AM Christmas Special.

Before I left I got a cuttingboard and an anatomy chart...so I can be ever so precise in explaining where I hurt from CrossFit :-)


Two hand overhead anyhow....
took it easy and still feelt weak after being ill all week.

16kg KB + 16 kg KB - then I tried 16kgKB + 18 kg DB

then -Christmas Mayhem a la' CFN - Julkaos

8 min -max rounds of
20m carry 15kg plate
16 star jumps   - mine did not look so good
(9 rounds)

then 8min amrap of
4 Clean and Jerk @ 40kg (45kg was RX'ed)
4 Burpee-Situp- Pull-up
(3 rounds and 2 C&J)

Every other minute we were all called to the middle of the box to hold eachothers hands and run 4 rounds around the 'plyo-box tree'.

See video here. - thanks Rickard for filming the chaos!!!!

I did the entire WOD in my Christmas beard and hat -

 

This is an extremely incoherrent moment right after the WOD.

I did some pull-ups after class - 1 -1-2-1-1

Still got them.

After that - home and watched Donald Duck Christmas Special - FOOD- and more presents :-)

Today I am sick as all a dog - the cold is back with a vengance.......Crap!

Peace. Love. CrossFit.

December 23 - goals achived...and some to get

So I have been sick since Monday, I guess Angie broke me ;-). And it sucks.  I really don't like this cold crap.


Still feeling pretty shitty. I want to feel better NOW.
Yesterday my youngest turned teenager and tomorrow is Christmas Eve, big day here in Stockholm.


I had some goals for today - 23 of December 2010

Do Cindy RX  - moving this to January

3 ringdips  - Accomplished 14 December

3 Pullups med kip - done 2 working on 3....

112,5 kg deadlift  - accoplished 115 KG 28 November

50kg OHS - moving this to January, took 45 kg last week no problem.

40kg Snatch- moved this to jan took  37kg  now in December, new PB

better  at squat snatch - yep

better at squat clean- yep

1 HSPU - still working on this...

20 consequtive DU’s still working on this as well.

Do Angie - 21:09 19 Dec with jumping pullups...

Stay healthy - besides this cold I have been injury free and healthy.

yay!

New goals for beginning of beginning of February:

5 pull-ups

5 ring dips

117kg deadlift

check how many push-ups I can do in one minute.

Do Diane 

RX Cindy

Max  deadlift , bench, back squat, clean , snatch and jerk

based on that new goals 

1 HSPU

20 consequtive DU's

Check Grace time

Stay healthy and injury free.  This should be at the top of the list to accomplish all the other goals but I put is last to remember it the most :-)

One of Coach S's goals was 142,5kg deadlift- but she took 145kg and then 150kg

To you all-

Peace. Love. Happy Holidays . CrossFit.

Sunday ...19 December -19 burpees and then Angie.....

Warmed up
did my 19 burpees for the 19th day of the challenge.
then I videoed another possible challanger for the Danish Open CrossFit Challange.....Let's see if we are competing in Denmark on the 29th of january :-)

Then....
Angie
for time
100 pullups - I did mine jumping
100 pushups as Rx'ed - games standard
100 sit ups as Rx'ed
100 squats as Rx'ed

Time: 21:09

Gotta start working on my pull ups and push ups ...

Peace. Love. CrossFit.

17 & 18 December- Moving help, CrossFit Nordic and Danish CrossFit Open video.

So Friday ...
was going to CFN before I helped my sister move but opted not to....
Good thing since I was carrying boxes and furniture and walked in stairs for about 4,5 hours....CrossFit Real Life.....felt totally fine.
Skipped the burpees and unfourtunately the 'Julbord' that I was invited to....It was just one of those days....time ran out.

my sis when we are almost packed- the 22 cubic m truck was full !!!

So Saturday rolled around  - 10AM CFN class with Coach Mads(Mad Dane) 

OHS @ 80%

5-5-5-5-5

20kg-20kg-30kg-30kg-30kg took it easy

10 rounds of 

10 med ball cleans (I did mine with 8kg med ball)

3 burpees

3 burbee box jump

15:54

then I rested 30 minutes.

The I had planned to do the qualification for the Danish CrossFit Open

3 rounds

15 hang power clean @40kg

15 burpees with lat jump over bar

9:38

Stupid to do the daily wod with a 8kg med ball - but it got done - in my Afro Brutality - CrossFit Harlem shorts. 

Video is being uploaded to CrossFit Copenhagen and then we'll see if I qualify.

So I understand why my chest bone hurts now.....path of the bar sarah-path of the bar  ;-)

Todays burbee total 

105....so yeah I am still in the Örebro Challange ...;-)




Peace. Love. CrossFit.

16 burpees and an almost 10k walk in snow 'storm'

Yup!
Took the dogs out for a walk ....It was snowing alot and quite windy, snow felt like walking in sand, heavy.
Almost 10k .....9,67 accorning to my Nike application....and it took about 1hr and 45 mins.
then the Örebro Burpee dose of the day 16 burpees....

tricky to do burpees with dogs running around

dogs watching

Training tomorrow morning at CFN and Saturday as well then the Challange video......haha it's going to be so much fun. And to top the weekend off - Angie for the first time in my life.....
Look alive people - look alive ! !

'neon-dog' ronja after the walk

Peace. Love. CrossFit.

December 15 - Power snatches, OHS and 15 burpees

Coach U kicked my ass today!
Power Snatches...I wanted to get a better PB (my old one=32,5kg)
So
Burgener warm up with 15kg on the bar  - hello
3 x shrug
3 x elbows up
3 x all the way up
3 x with hopp

25kg x 3 with hopp

30kgx 1 fail?
30kg x 1 new grip and focused -yes
35,5 kg x 1 = CF Snatch....yes I got it new PB, but it wasn't pretty ;-)
36,5 x1 FAIL

OHS
3x20kg
2 x 30kg
1 x 40kg
1 x 45kg
so far so good actually felt great
1 x 50kg fail at jumping it up
1x 50kg fail at jumping it up and dropped it on my neck
1 x 50kg fail at jumping it up and dropped it again (*** aghgahahgaagahagahgagahhaaa!!!!!!!)
sort of annoyed at not getting it overhead.....I think I would have nailed the new PB

Tired in back from yesterday
15 burpees....

One new PB today - power snatch 35kg! yay!

And I just decided that I am going to try out for the Danish CrossFit Open .

So this weekend I am going for the video qualifier....it would be fun to get in.


Peace. Love. CrossFit.

Tuesday - CFN programming, pistols, flag, and burpees

Tueday !
Hectic day at the office - one sick kid at home - two dogs that wanted to go out and a sister's hand ball game.

Got to the gym - with an attitude.....
Warmed up and then I felt a little better.  no greasing....

CFN programming

Ring Dips @ 90 % x 5 sets
3-2-2-1-1
MU in cage with blue (thinnest band)
1-4-3-4

10 min AMRAP
5 pull ups - did mine strict with spotter
10 renegade rows 14kg women (as RX'ed)
20 DU's (yes but hell I had a shitty DU day)

2 rounds
5 pull ups
10 renegade rows
14 DU's.....

Pistols
with rubber band to assit
3 Left Leg
3 Right Leg
-
3 Left leg
2,5 Right leg - right leg is weaker and right knee is 'thick'
-
2 left leg
1 right leg

The FLAG - assisted of course!!! Coach S held my legs
left arm on the bottom
right arm on the bottom.....

got some to work on there....

and then I almost forgot....14 burpees.....
Peace. Love. CrossFit.

13 burpees and wondering about programming

13 burpees for 13th of december....

Wondering about programming -
Should I stick to one box or coach?
Mainsite?

I want to be fight again - sick ? or just an age crisis? Or just fun?
Wonder if there are any 40-year old female MMA fighters?

Also thought about going to cirkus school - for acrobatics and gymnastics as a compliment to CrossFit....
Or maybe I just need to keep working on the basics.
Suggestions?


Finishing a short film this week  and then my younger son turns 13 !!! another teenager in the house yay!
I will fit some training in this week - then I will hit it hard after x-mas :-)
I am talking to Santa about some new training gear.
Nike, Under Armor..... here is my wishlist :-)  I see lots of color and wond patterns.....:-)

Peace.Love. CrossFit.

Sunday long walk and 12 Burpees

Beat up!
From DT and then whatever crap I did yesterday from CrossFit Football....
So today I had to move my basement storage, one flight down to the bottom basement.... - some muscle involved there.

Got the Christmas tree up and running.
Made 'Lussekatter' then some x-mas candy .

Took a 9,7 km walk and then I did the 12 Burpees for day 12 in the CrossFit Örebro's 50 Burpee Challenge!


Peace. Love. CrossFit.

Saturday -CF Football inspired...

I am so sore from D.T. yesterday, I feel like I was in a fight.
I did my greasing and felt like hell ---I did my Thursters with 25kg 5 kg increase.


So today I decided to get some inspiration from CrossFit Football.




10 rounds for time


5 Burpees
10 Lateral KB Swing RT -  (2 pood men) I did 1 pood (16kg) ladies
5 Burpees
10 Lateral KB Swing LT - (2 pood men) I did 1 pood (16kg) ladies
10 Toes to Bar - I scaled to 5 


(KB swings are done one one leg at a time not alternating like video clip.)


Needless to say that although I scaled this workout I saw stars around 8th round.  I finished 10 rounds -31:20


Conclusion:  Cardio and grip...Burpees looked like something the cat dragged in after round 7 and toes to bar was close but no cigar many times....but I did 10 rounds...


How was your Saturday?


Peace. Love. CrossFit.

Friday...D.T. for the first time..

I had not seen Coach U in a long time.....so a 8AM morning session was needed....
1000m row - super slow to wake up my body....
Amundsen warmup.....

Speed squat
first the warmup
10 x 10kg
10 x 20kg
4 x 30kg

then the work
2 x45 kg on the minute for 4 minutes
2 x 40 kg on the minute for 4 minutes....

5 deadlift
5 hang clean
5 front squat  @ 20kg

5 dead lift
3 hang clean
2 power clean @30kg

I think this is when Coach U figured I should do D.T.  
5 rounds
12 deadlift
9 hang power clean
6 push press - push jerk.

 the RX'ed weight is for women is 105 lbs or 47,6 kgs - but I did it with 40kg or 88lbs...
Time: 17:05 ( not great but not crap either....)
notes to self.....
1. don't rest so much - you won't recouperate while doing this wod anyway.
2. don't drop the bar so many times...did more cleans than prescribed...but hey live and learn.
3. do this under 15 minutes next time - and work on hang power cleans alot.....!!!! and do it Rx'ed

Peace. Love. CrossFit.

Thursday home wod......

Okay - work has been hectic.
Sunday - I was sore as hell from the hamstring attack...
Monday -7AM crew call and was home right before midnight......did 2 ring pull-ups on set....yes my rings were on set and Jörgen Kruth did pull ups in them - now they can't be washed....just kidding...and I did my CrossFit Örebro 50 burpee challange (6 burpees)

Ronja in the back and Athos in the front

Tuesday - Work and got a new dog...Athos, 6 yrs old Rottie....and we are trying this out....see if he likes us and see if it works with my life and all.....7 Burpees - the challange...

Ronja in the front and Athos in the back.

Wednesday.....8 Burpees...the Challange...some pullup attempts at home and I felt weak....

Thursday dec 9- home wod

9 burbees

75 air squats (broken 50/10/10/5)

20 push ups in paralettes (on my knees - but deep as hell)

75 air squats (broken 30/10/5/10/10/10)

20 pushups  paralettes (on my knees - but deep as hell)

 No clock. But I worked with intensity.

Ring work.
3 x hang support down to deep dip (but not up)
10 v-out
10 v- out
3 MU transitions from floor (self supported from sitting on knees)

I have been struggling with not being at the gym and that feels shitty.....
Off to work now and trying ot be cool about not working out as much as I would have liked to....also feeling pretty low on energy (probably beacuse my food has been less than great....but not all bad) and sleep deprived .....and stressed.....
Ah 'this the season to be FREAKED out....;-)

Peace. Love. CrossFit.

Saturday -Hamstrings and other stuff.....Sunday 5 burpees

Mixed stuff with focus on Hamstrings....and not for time...:-)

Coach S made up this 

Box Squat ( West side barbell style)

4 x 20kg

3 x 30kg

2 x 35 kg

2 x 35 kg

2 x 40 kg

2 x 40kg

Straigh deadlifts----feet elevated so bar is at toes ( we stood on a box)

5 x 40kg

5 x 50kg

5 x 60kg

3x 70kg

Snatch grip dead lifts

5 x 70kg

5 x 70 kg

5 x 70kg

Markbock Deadlift....

Bar elevated to be righ over knees...

1x110kg bar under knees - super heavy 

Pullups.

overhand 

4 x 1

we fixed that bar thing  and then we did

1+1 x100kg

2 x 110kg

2 x 120kg

2 x 130kg

1x 140kg FAIL 

1x 140kg GOOD

1 x 145 kg FAIL 

Toes 2 Bar

4

5

..

Feeling my core and my hamstrings....

Sunday 

December 5th =5 Burpees 

according to CrossFit Örebro's Burpee Challenge......

Tomorrow  - shoot day.

Peace. Love. CrossFit.

Friday back at CFN ....

First workout at CFN in a couple of weeks.
Felt great.

Did my greasing...
Snatch felt good
Changed the cleans to Squat Cleans
and next time I am increasing the load on the thrusters to 25kg....

Ring dips
5 x 90%
1-1+1-2-2-1
Ring L-Sit

Then for time
500 m row
5 rounds of
8 push ups with clap - I did mine on my knees but with claps
15 secs of L-sit in between boxes...did most of mine tucked or version of tucked
4/4 KB clean 16 kg (24kg for men )

8:22

No homework today...pretty fried in chest and shoulders......
Felt good to be back at the box, and tomorrow I might do some training on my own....feeling pretty motivated.

Peace. Love. CrossFit.

Monday - Tuesday - Wednesday...does it count as Endurance work?

so

Short film shoot this week.....
Monday  - 10 degrees C and outside from 11 AM - 7:30 PM....
endurance WOD? Sat down for 35 minutes during lunch  - indoors :-)

Tueday......
Outside and inside shooting - 12 degrees C...10 hrs...
Sat down when I got home.....

Wednesday
13 hrs shoot....no lunch ...lots of coffe and -14 degrees C when we did our exterior shot....
Did 10 Burpees to keep warm...;-)


Wondering if this is counting as Endurance work or if I should just be happy I am CrossFit so I could deal with the unexpected fairly well.

Peace. Love. CrossFit.