Jan 30th - mostly legs.....but something feels wierd.

Minor warmup----now in hind sight way too little....

then 

10x20kg back sq

10x20nkg front Squat

Front squat - somehting is wrong - felt like a horse has kicked me in the thighs.......

40kg x 5

tried to roll out a little and row a little but still pretty painful.

40 x 5

45x3 struggled thru that last set - pain is really bad on outside of thighs. WTF!

Back squat -  not as bad but pretty crap day.

5x40kg

2x50kg

2x60kg w belt

Hack lift

5x40

5x50

Straight leg dead lifts

10 x 50kg

10x50 kg

10x50kg

Pullup practice for about 5 minutes ......

Not the epic shit I was imagining for today - but it was something.

Peace. Love. CrossFit.

DCO

Today is DCO - Danish CrossFit Open and I really wanted to be there.

Oh well, there is always the next competition.

I hope all the athletes do well and have a great experience!

Watch them live here 

Peace. Love. CrossFit.

28th of Jan - Scaled Tate in my Unfuckwithable shirt!

9AM workout with Coach U!
In my new CrossFit Harlem shirt!
I had asked for something rather painful - and I got it!

Tate - Scaled
9 Thrusters 25kg
9 dips in the Gravitron with 25 help
9 squat clean 25 kg
9 pull-ups in the Gravitron with 25 help

5 rounds
19:58

Goal was under 20 minutes so I barely made it, but I did.

Pretty brutal workout
the real Tate is according to CrossFit Pori 
thursters & squat clean 95/65 lbs
pull ups and ring dips!!!

Thursters and Squat Cleans is the shit - no situp will match those.

Peace. Love. CrossFit.

26th of January -working thru it and close to pukie

I followed CrossFit Nordics programming today .....since I did't make it to their box.
At globo gym I did this 

Warmup- Dutch Lowy warm-up Played around with my new jump rope for about 4 minutes - single jumps, side to side, running in place, one legged jumps, x jumps side to side and front and back ... no DU's today Back Squat 5-5-5-5-5 reps@ 90% of Max....well I took it a little easy 3x30kg 5x40kg 5x60kg 5x60kg 5x60kg Then whithin the minute for 12 minuter: 4 Hang Power Clean (60/45kg)  I did mine with 40kg 12 Squat 2 Burpees rest whatever time is left on each minute. after the 12 rounds ..Directly after stand in squat stance for as long as possiplePoints = rounds x minutes. hahahha I managed 30 seconds.... maybe 32.. but let's say 30 or kicks----6 points then came pukie----almost. 5 x 10 'pull-up starts' - the part where you activate the shoulders... 3 negative L pull-ups(jumped up , held L all the way down) Shoulder is so-so but working on it. :-) Peace. Love. CrossFit.

Lynne -ish .....

Well. I didn't make it to the box today. 

picture borrowed from redtag.ca

But I did a version of Lynne (ladies at Santa Cruz rocks Lynne) with my 13 year old.


-Floor Press (I have no bench at home) with 30kg felt my shoulder a little as soon as my path was slightly off.  And add about 48kgs then we're at BW :-)
-Pull ups


10-3
11-2
10-2
10-2
10-2


My son's score was with 20 kg bar (and he is about 50 kg's BW so he is closer to BW bench press than am.)


10-3
7-3
8-3
7-2
9-2


Pretty good 


Once I can do 20 or so pull-ups and Bench Press my own Body weight I can see how this workout really crushes.....


Then I did L-sit in paralettes 
3 x to fail (about 8-10 secs) both legs straight :-)


Peace. Love. CrossFit.

23 of january -RIP Mom and back to some sort of training

Mom 1999

It has been 10 years today since my Mom passed away.  Sad.


Yesterday I got home after almost 3 weeks on the road - training has been scarse and I have missed home alot.


Today has been a day of rememberance and a day of starting over.


I emailed DCO and cancelled my participation. 
I felt sad but I have been gone from home the last 3 weekends and I am sort of injured and my training has been all but stellar.  So I feel that I need to pass on this one.


I will come back ! I am starting over. 
Today Coach S made up a fun WOD  -clock was banned - I have to find the fun again and today was fun.


Warmup
then warmup with bar (25kg)
10 Front Squat-10 Overhead Squat -10 Back Squat-5 Thursters-5 power Snatches-5 Hang Cleans-5 Push Jerks
rest for a little 
5 Front Squats -5 Overhead Squats-5 Back Squats -5 Thursters-5 power Snatches-5 Hang Cleans-5 Push Jerks


6 rounds of 
5 Deadlifts (50kg)
4 lateral jump over bar burpees
5/5 OHS with 8kg KB
10 hollow rock 
5 box jumps


I kept an even pace all across - felt okay for my first real WOD in almost a month.....
Rest In Peace Mom and here's to a new beginning !!


Peace. Love. CrossFit.

11 january

good morning walk !!!!
5,4 km in the sand this morning at 6AM 
took about an hour 


then in the PM some sort of work out

straight leg dead lift w db

2 x 40lbs

10-10-10-10-10

10-10-10-10-10

hang power clean w db 2x25lbs

5-5

2x 30lbs

5-5-5-5-5

I am still caughing like hell ......

spent some time in this chair last nite at miami ink...

Peace. Love. CrossFit.

January 9th - try again ...

Sunday morning here in Miami Beach.
I have been caughing since 4:00AM so at 6:30 I was wide awake and at 7:00 AM i decided to go out.

I took a  2k walk...then
a modified version of yesterdays Main Site (Jan 8, 2011)

5 palm tree climb----walking up a palm tree with your feet and hands in sand was heavy... (watch Miranda do a pole climb... I did the same but against the palmtree behind the bars in pic below)
5 toes to bar
10 airsquats

5 rounds 9:54 - no stellar time but I did it ...still feeling my lingering cold crap.
And I have sand in my belly button.....

Then I had breakfast....
Today I am seeing my tatto artis Miki Foged - and hopefully I will get into the Miami Beach CrossFit box to do some deadlifts.....:-)

Peace. Love. CrossFit.

January 8th ....version of Mainsite

I did walk this morning -6,3 km....1hr....and 2 minutes
I did 3 pullups and 3 dips at one of those stations at the beach ...
Then I had to work......casting
Back to the hotel to get something to eat and then a meeting for an hour and a half - I really wanted to do
some verison of Main Site's program.

I was thinking of
5 rounds of
10 wall walks, (check mainsite videos if you don't know what it is....)
10 v-ups - instead of Toes 2 Bar....I am in a hotel room so I have no bar ;-)
20 tuck jumps - I have no box for box jumps...:-)

I have to go to dinner .....maybe I will try this after dinner before bed ;-)
And No! - I did not do the WOD......got home at 10PM and was super tired.

6-7 January

On the 5th of January I spent 14 hrs on 2 different planes......
I was up walking and deep squatting in the back because my hips hate flying.

6th of Jan - all Paleo day
1 hr walk in the morning about 6,25 km

and in the afternoon I found out that one of the women can't make it to the Danish CrossFit Open and since I was on 11th place I got the spot....so now I am competing on the 29th......oh shit...

7th of January- all Paleo day :-)
1 hr walk in the morning
100 piked situps
some handstand practice
and a visit to CrossFit Miami Beach!!!! they are building the place as I type and grand opening is Monday - I hope to get in on Sunday for some crazy workout and then at the 6AM class on Monday !


Tomorrow I will walk and do some ring workout ....found some pullup bars on the beach :-)
Then work all day

from my morning walk :-)

Peace. Love. CrossFit.

Jan 4th - first workout of the new year- static and gymnastics

Yep -
Had a jacked up back since the 30th...finally got to see the chiropractor today and he worked his miracles on my hip and lower back.

Saw Coach U for a much needed session.

We focused on static holds since I had just had my back fixed.


Warm up. - Typical CF warmup.....

then some table stand x 6
t stand (sort of a side plank ....you make your self into a T posted on one arm and both feet)
x6

then
3 rounds for time
(all holds are accumulated unless you can do them undboken)

30 sec static handstan (againt wall) unbroken all rounds
30 sec pull up hold (chin over bar)
30 sec tuck sit on box (L-sit the 'easy' way)
30 sec bottom of airsquat perfect position -unbroken all rounds.

9:43....got winded from static...interesting

foreward rolls x 15
inverted burpee.....just the getting off the floor part x 8
handstand to roll down .....x 4

wall walking sideways on hands -  I did mine with my tummy against the wall...that was easier for me.
3 steps left 3 right
4 left 4 right
5 right 5 left


tried to stand on one hand......closer than I thought! :-)


I have noticed that on every true CrossFitters Facebook there is a great Over head squat picture (best with some obscure object in crazy/cool location.....and one handstand on one hand picture....
So I have two more goals  - get those pictures :-) oh and one more thing
this is going to be my new party trick ;-).......some day.

Peace. Love. CrossFit.