Feb 25th - DNF

16:30 @ CFN

Warm up

Floor press 5-5-5-5 80%

I did a first set on 25 kg and then I had to quit - shoulder is bad ! DNF

4 rounds 

8 pushups on barbell

6 burpee-Floor to Ground 30kg

24 double unders 

My first 3 rounds were painful - shoulders is killing me / I did singles the whole WOD and subbed out all push ups and burpee to cleans on the last round.

7:34 - but really a DNF

Felt really down after the WOD....and I felt stupid to jack up the shoulder again.

It was great to watch the monthly competition but I really want to be back in fighting shape - at least with out pain so I can train.  Great to see the other inspiring men and women kick booty though!


Jonna thinks it is my supraspinatus that has gotten pinched - so now I am going to as all the CrossFit angels to make it un-pinched ASAP.

Peace. Love. CrossFit.

Feb 24 CrossFit and OLY

10 am @ SATS with coach U

Warm up

Shoulders therapy

Kb row with scapula aduction 

8-10 x 6  8 10 12 kg 

Jane fonda shoulders outward rotation thingie  2 x 20 on each arm 

30 sec static hold 

Handstand

Pull up

Tuck sit ( L-sit on box with legs tucked)

Squat

3 rounds

8:58 -  (beat my january 4th time 9:43)yay!!! progress!!!!!!! I am so happy! I have been in sort of a dark place, with injuries and not feeling all that good and little joy so this was great!


Streched the gymnastics/ ballet streches - got far today!

Worked and then an afternoon OLY session

16:30 @ SAK

 Warm up and strech 

Squat clean and jerk

3 x 15kg

3 x 15 kg

3 x 15 kg 

3 x 25 kg

3 x 25kg

3 x 25 kg

2 x 35 kg

2 x 35 kg

2 x 35 kg

2 x 35 kg

1 x 45 kg no jerk

1 x 45 kg 

1 x 45 kg 

2 x 45 kg

2 x 45 kg 

2 x 45 kg

Snatch with stops at all positions, full depth.

1 x 15 kg 

1 x 5 kg bar 

3 x 5 kg 

2 x 5 kg

3 x 5 kg

2 x 5 kg

2 x 15 kg

2 x 20 kg

2 x 20 kg

2 x 20 kg

Front squat 

4 x 40 kg 

4 x 40 kg

4 x 40 kg

4 x 40 kg

Romanian dead lift  - straight leg dead lift

10 x 40 kg

6 x 40 kg

6 x 40 kg

6 x 40 kg

Mega streching 


Peace. Love. CrossFit.

22nd of February - OLY

22 feb @ SAK

Warmup and strech

Snatch - sitting deeeeeeeeep.

3 x 15kg

3 x 15 kg

3 x 15 kg

3 x 15 kg

3 x 15 kg

2 x 25 kg

2 x 25 kg

2 x 25 kg

2 x 25 kg 

2 x 25 kg snatch & ohs - ( 1 snatch and then right back down x 2)

Jerk pulls

3 x 25 kg

3 x 25 kg

3 x 25 kg

3 x 25 kg

3 x 35 kg

3 x35 kg

3 x 35 kg

3 x 35 kg

Sit ups with legs up on wall

x10 

x10

x15

x15

Back. Ext 

x10

x10 with 5 kg

x10 with 5 kg 

x10 with 5 kg

Rev back ext 

x10

x10

x10

x10

Mobility streching......

At home -working on getting my pull-ups back....some negatives... some start pulls - shoulders are protesting a little....or I feel rather foreward rotated. Streching shoulders some....

Peace. Love. CrossFit

19th of Feb

.

19 feb

@ SAK
warm up and a lot of streaching........

Squat clean technique with split jerk
15kg x 5
25g x 2
35kg x 4
my shoulder is not cooperating completely with the split jerks


35 kg  1 squat clean and 2 hang squat clean
X 5

Romanian deadlifts -straight leg dead lifts
15 x 35 kg
3 sets

Back ext in straight rig
X 10
Back ext + 10kg 5 reps with 5 reps without added weight

Side ext 6/6
Ghd sit up in straight back ext rig
 x 10
X10
X 10

1 hr break....walked over to CrossFit Nordic
Our Fearless Leader Mads was the slave driver of the day....or Mad Dane as I like to call him.

Skin The Cat
2-2-2-2 90%
felt ok - still struggling with the jump/pull up ...then I am fine.

In couples for Time
30 alternating pull up / k2e (30 each)
Max distans row
I started with the rowing and did so until my teammate had done her pull ups/K2E....then we switched.....

Amount of meters 1699 combined
Time 7:02
Grip was totally shot after that .....and wobbly legs


treat......
Tabata squat rest in bottom - jelly legs-
7 worst score ...I think I started out at 14 ...and after the first rest it was all down hill.


wobbly legs..!!!!!!

Power nap before training today ....




Peace. Love. CrossFit.

17th feb Burpees and Thrusters.....18th Feb

17th of February 8AM session with Coach Ulric......


man o man .......
warm-up


jumping lunges 3 x 16 
pistols onto a box...50cm x5/5
45 cm  x 5/5 
40 cm x 5/5


then 
5 burpees on the minute 
the rest of the minute Thrusters @ 20 kg 


AMRAP for reps 12 min.


Totals 
60 Burpees
66 Thrusters @ 20 kg.


Breathing pretty heavy after that....and I wanna be back at Thrusters at 30kg.!!!!!






18Feb.....
@ Globo gym with Coach S....
We did the CrossFit Nordic WOD of the day 


1 Hang power clean + 3 Front squats @ 80 %....
I did mine at 30kg-35kg-40kg-40kg-43kg - trying to keep excellent form


Then
For time, 5 rounds of:
1 Hang power clean (60/45kg) I did mine with 35kg
3 Front Squat (same weight) 35kg
5 Burpee-box jump (60/45cm)
5 Box jump
10 Mountain climbers
Time 8:32

then .....
2000m row
8:38


Not quite at qruising altitude yet but I am working my way back up.

Peace. Love. CrossFit

15th feb-Olympic lifting

Old school OLY lifting coaching....

1 hour of Snatch technique no kidding 

Started with putting me in the right position - I thought I was gonna fall backwards! 

35kg front squat

6-6-6-6

Rev Back ext 

10-10

Back ext

10-10

and a whole lot of streching......OLY style, they are more bendy than most people....along the line of dancers and yogis :-)

Peace. Love. CrossFit.

13th of Feb.....legs

Went to the globo gym and did some stuff with Coach S...


old school leg work


Box Squat
5x20kg
5x30kg
5x35kg
5x40kg
4x40kg
5x37kg

box Jump
5x50 cm
5x
5x
5x
5x

Straight leg deadlift
10x20kg
10x40
6x40kg wider grip with stop at knee
4x50kg wider grip with stops
4x50kg wider grip with stops

Lunges with weight
4/4 25kg Every other leg
6/6 20 kg every other leg
5/5 20 kg every other leg
5/5 20 kg

Sprints x 5
Being The sprinter 
and The resistance every other time x 5....

Rev hyper extention- in the angeled back ext machine so not so comfortable.....
10 x naked
10 x no weight :-)
10 x no weight





Still feeling the Eleiko work out from Friday.


Peace. Love. CrossFit.

11th Feb - Eleiko Workshop - OMG ! 200 snatches and 200 cleans later...

New snow storm in Stockholm which rendered the usual bus I take useless since it wasn't running at all...got on the subway instead....and made it to CrossFit Nordic on time for the workshop....

We had the best day with Anders Lindsjö from Eleiko.

First we needed to be zeroed out - start from zero - you know nothing and only do what he said.......really great coaching today.

We went thru the Snatch first .....

in batches of 50  with different pointers to think about 

we ended up doing 200 snatches

there were about 3 that felt awesome.  And I need to work on my ankle mobility

actually I did 221 snatches.......most of them with 20 kg only.

then we moved on to Cleans.

batches of 50 with different things to think about

I did mine with 20 kg for the most part and some with 25kg

210 cleans....

=431reps.....hm I think I will feel it tomorrow.

We got to try our Max as well but my shoulder said - Hell NO!

I managed thru all the work with out pain but once I loaded the bar a little I could not remember a thing ;-) and it hurt so I passed on the Max load.  

But there were some cool PB's done. Both in snatch and clean.

I think it was a great workshop. I got really inspired and I had so much fun. Anders is funny as hell as well.  And honest.  If you want a great workshop get a hold of Anders at Eleiko.

Just - JUMP - THROW- AND CATCH - THE BAR with as much weight as possible!

Peace. Love. CrossFit.

Feb. 10th - gymnastics and rowing....

10 am at SATS with Coach U.

Gymnastics ........

(CrossFit Pori has a cool and quite strange video....on hand walking .  How about them apples???:-))

Static pull-up  hang - chin over bar.

under hand grip  10 secs

over hand grip  10 secs

mixed grip  10 secs

mixed grip other hand 10 secs

L-hang 10 secs - straight arms

L-hang straddle 10secs - straight arms

Ball down.....x 5 

=Ball up and slowly letting myself down.....got it on the last two.

Tucked Back Lever on bar

2 x with supinated grip

2 x with pronated grip

Gathered jump to hand stand....4 tries

feet together .......

4 x Handstand with spotter.  Stood free for a couple of seconds

Hand walk practice.

-walk up and down on step-up box x 10

-walk over step up box and back x 4

-feet on step up box and walk half circle to the left, and then back 

ROW

max effort 500m.

1:50,7

felt okay considering I have hardly done any cardio...for a long time and very few metcons.

I think tomorrow is going to be fun at the Eleiko workshop at CrossFit Nordic.

Peace. Love. CrossFit.

9th Feb - tv training.....and it is something, rather than nothing :-)

So!
All day at work and not really feeling the gym at 6pm when I got home...It is sooo cold outside and ..and...and....and excuses excuses....

Well, I have stuff at home
so in the commercial breaks I did this...

10 x 16kg KB Sumo High Pulls
3 pull-ups (not full range)

then I watched some more....TV.

Barbell Row - 20 kg x 10
20kg x 10

5kg plate
press up x 10 then 10 more

watched TV

3 pull-ups not full range
15 x 5kg plate bicep curls.
10 x scaled ring pullups -feet in floor.
10 v-outs....gotta be careful with my shoulder...but loosened a vertebrae in my upper back .

TV break...
Nothing to raise my pulse today but at least I moved some stuff.

3 more pull-ups not full range ..

Maybe I'll do some more....maybe I won't ....

Then I did....
50 Deadlifts with 30kg
unbroken - pulse went up here a tad
time
1:40

Tomorrow I have a session with Coach U and then Friday Eleiko -Olympic Lifting Day At CrossFit Nordic


And !!!!
Fit As Fu*k has a nice little email challange!

Pick your favorite 'girl' !!! Jenny also mentiones this challange - :-)

Send us a video (sarah.troelsen@dandersmore.com)/post a link in the comments below of you doing your favorite girl. Best male and female result in each category (Fran, Diane, Angie, Linda, Cindy, Grace, Fran, Helen)  will win a cool FIT AS FU*K t-shirt.

It’s time to walk the talk 

Deadline: end February 2011.

Love IT !
Grace - prepare to get slammed!

Peace. Love. CrossFit.

7 feb rehab

Lots of streaching and rehab for shoulders today -
I need to get back my shoulder mobility and more strenght on the backside.......me thinks - Coach U did great and led me through an hour of streches and 


Split 2 x 1 min on each side, getting there :-)

middle Split 2x 1 min

Squat streach 2 min

Cobra strech 1 min

Cobra straddle 1 min with legs straddled

Pike strech x 1 min

Bridge 3 x 10 sek

Toe point strech  x 10

push ups on back of hand(on my knees) x 10

push ups with fingers pointing back (on my knees)x 10 

2 rounds of those 

shoulder strech - scorpion strech ...

bar row 10/10kg 20kg/6 30kg/5

Laying shoulder rotation 2kg /20,20

Rehab Day ....

Walked this evening ---6km - 1 hr

Peace. Love. CrossFit.

feb 6th -after a week of pain and other crap

After a week of alot of joint pain and other ailments I tried to do something at the gym, that would be fun and get back int o the swing of things.  My shoulders are still a big prbolem so I sort of have to feel it as I go.


1000 m rowing 4:56

1000m run 6:42

3 sprint with resistance ca 25m

3 being The resistance - alternating

Long jumps 2 x 6 jumps 

 Rope pulls 3 x 15 (v-out

Ring pull Upps scaled 3 x 10

Hang in support - had to come down shoulder hurts

Head stand x 3 about 30 seconds each. Not the tripod stand- that hurst the shoulder but the elbow stand

2000m row 9:07

Cool down Walk 1000 meterwith 5 incline apx

10:30 min

Peace. Love. Crossfit.

2nd Feb

Coach U talked me into coming to the gym...

Rehab for shoulders - rowing with kettlebells 3 sets of 15 with 2 x 8kg

Sumo High Pull with KB in between the rowing sets just with the 12 kg

more shoulder movement 

Dynamic Superman but mine were slow15 x 3

Rotator cuff pulls  right and left x 3 sets.....

Arabesque  right side an left side x 3  - great for body tension and control.
I go for the bottom one on flat fot.....but there was a time about 25 years ago that I would do it on my pointy toes :-)

slow and easy .....


Peace. Love. CrossFit

Jan 31th and Feb 1st - rest for the wicked- rewamped goals

Osteopath on Monday  - he fixed a lot of things but strict about no training afterwards - I slept for hours, body was dealing with the treatment

New Cold on Tuesday - I am so bored with this cold crap......slept most of the day 

I need to dig deep now the get back on track with training and diet.  I am really struggling with the foods at the moment....

Patience, another challenge at the moment. 

Loss of a pull-up  - yep it's gone for the moment.  That really sucks big time, I worked for that for over a year.  

Well I have been on and off sick since before Christmas and now I am done with it....°!

When I am sick I get really down as well; everybody is doing well and makeing progress but me...I guess I get down, jelous, and other negative and destructive emotions.....not constuctive..but there.

the day I did 43 pull-ups amongst other things.......

Going to a lifting seminar on the 11th - that is going to be great!

Goals re-wamped

Feb - Back to training and eating right. No more sick and injuries.!!!!

March- amping up training  and adding running.

April - HSPU and Pull-ups and ring dips - for keeps!!

May - MU - yes I want a MU this year.  May sounds like a good month or June.

June - keep on trucking

July - getting to Games 2011 as a spectator some how :-)

Not so cheery today but real.

Peace. Love. CrossFit.