March 30th.....Deadlifts and Pilates Reformer....and a PB

At CFN 5:30 PM
Deadlift 

1-1-1-1-1 80%

80kg-90kg-95kg-95kg-95kg

felt really good.....

then 

Within The minute for 8 min

2 deadlift 70% I Did mine at 80 kg

4 russian swings 32/24 kg

12 mountain climbers

I did all my rounds in about 25-20 seconds...

then directly after 

Max unbroken du's

26 unbroken !!!! Pb 

Someone else counted 32....I dunno:-) just happy 

After that I had my second Pilates test session.

I am part of a test group at Stockholm Pilates Center. 

During 3 weeks we meet Monday and Wednesday for an hour and get to try different Pilates tools.  Today I met the Reformer.

the reformer......similar to a torture tool and gyn chair, and very effective;-)

Amelie, partner at Stockholm Pilates Center and instuctor killed my abs.  And I thougt I was pretty strong but I have found some new muscles :-)

So 1hr CrossFit and then 1hr Pilates Reformer.

Peace. Love. CrossFit.

29 March-High box jumps in wod and hill runs

Lunch hour at CFN 

Press 80%

1-1-1-1-1

20kg-30kg-10 kgx 5- 10kg x 5

Damn shoulder !

Then AMRAP 8 min

4 hspu + 5cm extra depth (-I Did dumbell press With 2x 7 kg because my shoulder is still a big problem)

6 burpees

8 jack knife With med ball (10-8  kg/6-4kg)  6kg ball

8 box jumps ( 60/45cm) 60 cm ( personal best -this was my first time I did 60cm jumps in a wod)

4 rounds

Then in evening

Hill runs for 20mins apx....intervalls

28th of March -8th day of Paleo and new things

I am on my 8th day of Paleo and I feel a little better.  But today I wanted cinnamon buns!!!!
I didn't.


Started the day a little different - took my dog out at 7 and ran for 16 minutes....about 2,5 km according to Nike+........


Better than nothing. :-)


Work, work, work...


At tonight I tried Pilates for the first time.  I am part of a test group that is trying Pilates and evaluate the tools.  Today we worked on the mat with foam roller and 1 lb balls.  Quite different from CrossFit :-)
After the class I felt it in my stomach, hamstrings, and I adjusted my upper back.....felt taller.


Try new things
Peace. Love. CrossFit

March 27th.....2 min work and 1 min rest......

@ Cfn
First -Did some Back squat. 

5 x 40 back squat 

3 x 50 back squat

3 x 55 back squat

3 x 55 back squat

3 x 55 back squat

Then Martina and I tried this little thing...

2 min Work 

1 min rest 

of these 4 exercises

Power Snatch 35kg/25kg -(I did 30 of them)

Pull-ups (with band I got 25)

DU's (I got 40 today- a really shitty DU day)

Burpees (no Jump up I did 35) you can also do Rowing but since Martina has a little hamstring mishap at the moment we changed to modified burpees.......

Pull up practice .........

Well - I got a ways to go.....but I did some negatives, and really getting the lats going....

Martina is pretty good at pull-ups so she gave me pointers. Thank you Martina!!!

Peace. Love. CrossFit.

March 25th ......Friday WOD and WOD 1 again.

Cfn 1 year celebration

My 5th day of paleo.

Front lever 90%

I did 4 tries...It is prettttyyyy heavy.

Then 

6 rounds for Time

8 pullups - i did mine with Green band

4/4 renegade Rows2x 14 kg - I took 10 kg...

2 good looking burpee thrusters  same weight

10 situps

8:38

 

Then wod 1 again - It was my third time and I beat my last score. 

New score 3 rounds and 23 DU's

Peace. Love. CrossFit.

March 24th - heaving and huffing

At CFN 11:30 lunch class

3 Power clean  + 1 push jerk 

5 set @ 90%

30kg-30 kg-35kg-35kg-40kg last 2 without The push jerk - my fu'king left arm is still bothering me.

Then 4 rounds of

6 Power cleans 60kg/45 kg did mine on 40 kg 

8 deadlifts same weight 

10 lateral Jump burpees without push up

20 lat jumps over barbell

Breathing super heavy.......

9:35

Peace. Love. CrossFit. :-)

23rd of March.....3rd day of strict paleo

23 March 

Day 3 of paleo feeling a little weak and sluggish...

I got to the gym early and I did a version of cfn daily work out.

Front squat 

5 x 20 kg

5 x 30 kg

4 x 40 kg

4 x 40 kg 

4 x 40 kg

Then 6 rounds for Time :

20 burpee Jump in Jump out 

20 box jumps

40 du's 

28 mins ? well...after the first 3 rounds I checked my time and it was on 0:00 so the last 3 rounds I did in 14:40 so I guess apx 27-28 minutes.....

Pull ups with band strict 

4 x with Green band 

2 x With  thin purple

1 x with thin purple 

Peace. Love. CrossFit.

21st of March - day longer than night...yay

Today is the first day where the night is shorter than the day - good stuff, and about fu*king time :-)

Today I started my 30 day Paleo Challenge - I do allow decaf coffe and herb salt, but besides that I will try to do it strict.

With that I weighed myself this morning -oh my god!!!! Tipping the scale at 84,5 kilo....that is 186 pounds...

Oh well, I am not the one to pay too much attention to the scale but come on over 80kilos  is not what I had hoped for.....so gloves are off my friends.

I was at the Osteopath today and I feel better in my shoulder. Later tonight I will take a long walk - no hard training today after the treatment.....3,4 km evening walk.....

yes there is still snow left on the ground - 4 months of snow cover- I am ready for spring!!!!

Peace. Love. CrossFit.

19th March 2011 WOD 1 of the open again

Since I decided to participate in the Open - I wanted to try to beat my own score from Wednesday.

I went to CrossFit Nordic since they had opted in for this wod.

I wanted to have it validated - but we all video taped it as well just in case...

I did take my time to warm up -practiced some DU's but I still need to practice more...;-)

10 min amrap 

30 DU's

15 Power snatch 25 kg

3 rounds and 17 DU's

That is more that last time :-)

Jenny and Ellinor was in the same heat as me...man o man ...but I beat my own score so I was happy ....

I stayed and judged for Amelie and caught some action when Eric from Nordic and Martin Dahlin did their heat.  

Peace. Love. CrossFit.

18th March static and stuff

18th March at SATS

For Time

1000 m row 

Then 4 rounds  of

30 sec tuck sit (accumulated)

10 standing barbell row 30 kg

30 sec handstand (accumulated)

20 Dubble unders

time 16:10 

crazy WOD

harder than I thought :-)

Peace. Love. CrossFit.

Reebok CrossFit Games Open ---yeah I caved and signed up :-)

Reebok CrossFit Games Open.....
I tried the WOD yesterday and today I signed up for the Open so now I have to do it again - faster ! ;-)
It is only for fun ;-)
I am not at my top level but I want to do this, I have 5 years until Masters so I gotta start now:-)


To all my co-competitors-
Tear the house down!!!!  And have fun doing it!

Peace. Love. CrossFit.

16th of March or WOD 11.1

16th March @ SATS with coach U

10 squat therapy 

8 squat therapy

Kb press balance x5 w both then 5/5 6 kg

Same 8 kg

Same 8 kg

wod 11.1

for rounds an Fun 

10 min amrap 

30 du

15 Power snatch 25 kg

Result:

2 rounds plus 30 du and 13 Power snatch 

I need to work on my DU's....funny thing- I have gotten a lot better -and after the wod I did 14, a PB :-)

so keep working on those :-)

Still pondering signing upp for the Open  - for FUN only!  Maybe baby;-)

I will however get my shit together for the Fit As Fu*k challange in Denmark in August :-)))

Peace. Love. CrossFit.

March 13th....jump jump jump....and lift lift lift...

It wasn' my idea to do the Again Faster WOD....
but 

200 doubble unders 

40 dl @ 82,5 kg i did mine at 60 kg

75 thrusters @ 20kg I did mine at 10 kg

Split this any whay you like

I did 

5 DL

15 THU

25 DU's 

for 6 rounds then 2 rounds of just DL's and DU's..

24:07

I hit a record high of 10 DU's in a row today so you all know what slowed me down....but I did them all and I almost felt I got better.  

Tried to do it all for form- my last 5 deadlifts were as solid as my first 5 so I felt good.

Peace. Love. CrossFit

12 March ----saying it like Busta Rhymes ....lite your ass on fire

LITE YOUR ASS ON FIRE!
that might as well have been the whitebord ordination today at CrossFit Nordic....


Box jumps  3-3-3-3-3-3-3 @ 90%

45cm-48cm-53cm-60cm-62cm-60cm 

then 

Lunges with barbell 10/10 x 3 90 %

10kg-15kg-15kg....I fell on my butt at one point, I lost focus and  whuuups there I was....:-)

Amrap 10 min 

10 m walking lunges with weight plate in your arms 20/10kg

10 med ball cleans  8 kg ball

3 burpees on ball without the push up 

my score:

5 rounds 

Thanks Mads for a good day in the box

and to round today off I have a shout out to all

Busta Rhymes ....lite your ass on fire 

:-)

Peace. Love. CrossFit.

March 10th....

10 March 

Almost like CrossFit Nordic - I skipped the 100% DL's....

Pass:	deadlifts 10-10-10 @ 90% 70kg-75 kg-75kg

For time 4 rounds of:

5 Power Cleans (60/45kg) I used 40 kg

7 Dead Lifts - same weight

9 Burpees without the push up

12 Sit-ups

15 Lateral jumps over the barbell

Time: 9:39

3 x strict pullup with band 

2 x strict pullup w band 

This was done at globo gym after a long day at work.....

I didn't have my A-game on but I did it- and the power cleans felt better than they have in a long time....

Peace. Love. CrossFit.

March 8th International Women's Day - Jackie!!!!!

8 March -The world according to CrossFit Nordic today.

I did it at My house- Sgirl's gym  myself at about 8PM

Wod:	No skills today just The little lady Jackie For time: 1000m Rodd i did 100 Sumo deadlift high pull @ 16kg kb 50 Thrusters (20/10kg) with à 10 kg plate 30 Pull-ups jumping  9:06.....

Peace. Love . CrossFit.

March 7th 'Mikko Salo Row day'

Mikko Salo row......

Since I saw 'SISU' the film about Mikko and how he rows 5k every morning...I call it Mikko Salo Row

that is the 5K row....

21:53-----under 22:00 min was my goal today !!!!!!

(met pukie)

Then 

15 rev hyper

10 back ext

3 rounds

3 neg pull ups

5 hammer curl 2x12 kg

5 dB cleans 2 x 12 kg

3 rounds

Bridge work.....walked my hands down the wall towards the floor x 3

Splits and pancake split 

Peace. Love. CrossFit.

March 5th hamstrings and calves.....say what!?!

@ CrossFit Nordic this morning.......
The Finn or Nordic Hamstring @90% .4 sets...

6reps-7reps with rubberband 6reps-6reps without

3 rounds of 

5 Power cleans 60/45 kg

10 deadlifts same weight 

20 mountain climbers

40 double unders (or 120 singles)

Cleans at 40 kg and singles.  - 6:21

Takes way to long to do singles - deduction, I need to work on DU's.

Cleans today was a little dicey...left shoulder is still protesting a little so at the top of the clean shrug it pinches.....hence cleans at 40kg is pushing it...

Now....dog needs a walk and a bone. And my extra mom needs help with her closets.....

Tatatararaaaaaaa!!!

Peace. Love. CrossFit.

March 4th

Friday 4th of March 

Long warmup prior to session ....


Coach U ordered....
for balance Front squat on bosu ball x 10 with 5 kg bar
Ohs on bosu ball x 10 with 5 kg bar

10 x ohs with 10 kg on bosu ball
10 x ohs with 20 kg on bosu ball - 4 then 6 (fell off two times after 4...)

Jerk pulls 
5 x 20 kg
5 x 30 kg
5 x 40 kg
5 x 50 kg
5 x 60 kg
3 x 70 kg

Barbell row sup grip
5 x 30kg
5 x 40 kg
5 x 45 kg


Then the Windy Wod from CrossFit Pori
2 min row for calories - 1kcal=1 rep
2 min shuttle runs 10m - 1 run = 1 rep
2 min single jumps = 25 jumps 1 rep
1 min rest the at it again
2 rounds

1st round 32 kcal, 25 shuttles , 8 rep (so that is 200 singels)
2nd round 31 kcal, 22 shuttles, 8 reps

126 reps 

Preatty freakin' winded after this ......
And I did 2 rounds in stead of the RX'ed 4!


Splits and calfs streched....


My friends at Fit as Fu*k have published a great schedule of CrossFit events in Denmark(mainly) 2011..


I hope to be there for some of it:-)


Peace. Love. CrossFit.

A week of no training and lots of work

......I had hoped my shoulder would feel all better but it is not....
It is better but not great.

Work has been extremely busy. Tomorrow Friday - a session with Coach U, so needed.

And I have tried to get rest, my body is not exactly co-operating but I am working on it......

Well well, we'll see how it goes tomorrow.

Peace. Love. CrossFit.