May 31st----no video - no count

todays wod

15 mid-hang cleans 55lbs (25kg) - no problem what so ever.

then complete

15push-ups

15burpees

2 rounds  - first rounds fine second huffing and puffing - broke the pushups in second round all over the place.

end with

15 front squats 55lbs (25kg) - Lost upper back on last 5 Did these in sets of 5. 

Well I am supposed to videotape all my sessions and I thought I did but  - NO - so I have to do this over tomorrow :-)




Peace. Love. CrossFit 

May 29th - 5k......after birthday dinner......a struggle

so.


I owed Syn a 5k......and I gave him one today.
36:24 - no speed record here.  And one of the most painful 5k's I have ever run...


I have had 5-6 days of really crappy eating....I have worked on a set for 11 days straight - up at 5:00 AM and in bed late....and food all around me ...so now it is back to planning and packing lunch - other meals.


I had birthday dinner with my son before I ran...didn't plan it well - planned on being lazy and ate a whole lot of crap, then I got an email from coach about owing him a 5k...and yeah I was supposed to have done it earlier in the week but I had managed to bypass that. 
Tonight I did it - it wasn't pretty but it got done - I nearly puked.  My dog ran BEHIND me all the way - she is sleeping now.




Peace. Love. CrossFit

May 24th.....Sitting after standing.

....
after standing since 5:30 AM this morning
I am sitting at the bottom of the squat for 10 min....
2:33...took a break 
5:01 ...took a break
8:17...took a break
10:12 then stopped the clock.....


all this while watching C.S.I.....who says TV is pacifying ?!?!


'then pigs on skates'....=walking at the bottom of squat....for 2 mins
also while watching TV...House is now on...
1min 
rested for a while 
then 1 more min....felt it a little in my left hamstring /glute connection.....
funny wod...felt good that this counted as work...I was watching TV and thinking 'bout the squat.




messed up the food this evening but otherwise okay....




peace. love. crossfit

May 23rd....5th day of Syn

.......on my feet for 14 hrs straight in the studio....so I was happy when I got the email for todays WOD.


Hold a handstand for one minute if you lose that handstand within the minute perform Burpees until the end of the minute.

5rounds (10 seconds rest between the rounds)


felt manageable...and felt better than to rest another day.


I did the first two rounds then on the 3rd I broke around 30 secs...the burpees took forever and were sooooo slow but I did it. 


5AM wakeup tomorrow again.....
yay


peace. love crossfit...

20th May - Day 2

today's WOD 
5 for 5 

5 front lunges with barbell on the back
5 back squats

5 front lunges with bar overhead

5 overhead squats 

Every 2 minutes for 10 minutes

55lbs =25 kgs...

Lunges I think I screwed up - I did 5 total on each round not 5 on each leg....- and I could not do them with the bar on shoulders or over head- Lunges are not a strenght ...yet.

Legs felt like lead and a bit like I got kicked by a horse in my thighs

Peace. Love. CrossFit.

May 19th.....trying something new

Worked 12 hrs today 

20:00-20:45 At the gym

going there I was nervous...I am trying something new.  Day #1

30 ohs @ 30kg in 2:36  - I felt better..was not sure I could make it in less than 4 mins...

rested about 2 minutes 

then 30 FS @ 30 kg in 3:06

lost my upper back alot....gotta strenghten that.

2 handstands against wall.

Peace. Love. CrossFit.

May 15-18....travel and work

nothing but a whole bunch of walking
may 15th filming and travelling
may 16-17 walking and working.....
and today the 18th a 14hr work day on my feet in a studio......


and now we are shooting for 10days but I think I am gonna be able to manage some training.....at globo.


peace. love. crossfit......

May 14th - Danish Inspiration

I left home early today, got on the plane and arrived at Butcher's Garage......


Sarah, Ditte, Fredrik Æ, Phillip, Kenneth, Affe...and all the rest of the crew at Butcher's Garage were there to chat with, we hung out and I did some work, we shot some stuff and tomorrow I will shoot some more.  Tomorrow is the First Danish Weightlifting Federation and CrossFit Butcher's Garage Invitational Cup 2011.  Weight lifters and CrossFitters are competing in the Snatch, the C & J and 2 CrossFit Wods..

I got to see the amazing gym that Butcher's Garage have created, I want to work out here all the time.....I found a new friend-----the prowler!!!!!


I tried the prowler about 3 times x 50 meters then a wod


10 KB swings @16kg
10 box jumps 40 cm
50 m prowler push....
AMRAP 6 mins...
2 rounds
10 swings
10 box jumps
25 meters........
wow


that prowler sucks the life out of your legs but in a great way.


Sarah and her husband took great care of me an fed me dinner ( food for champions)  and now I am chilling at a fellow crossfitter's couch (Thank you Maria Gullestrup!!)


Tomorrow the competition!!! 
Thank you for the inspiration :-)


Peace. Love. CrossFit.

May 11th home wod random stuff

made it home......not to the box.....

sporadic home stuff

10 x push press with db @ 7kgs  5 sets

L-lat raises w db  x 10 2 sets

false grip ring rows.....5-5

situps x 30 

air squats x 20

v-out x 10 

no time ----got warm though kept working but not out of breath.

maybe I go running later .....maybe a walk .....we'll see 

please give me my inspiration back, or maybe this is a de-loading period? 

peace. love. crossfit

9th May - Cooking dinner wod

Monday ....pre-production week
A weekend without workouts.  Trying to be relaxed about the not training......going so so . The weather was great though and I took walks.


Today I got home late, no gym....
So while cooking dinner -100 push ups!
Did mine in sets of 10 and on my knees...yep. Different positions with my hands


Some sporadic ring rows....


Not much but something.


I should go out for a run but my  motivation is not where is should be.  Maybe I'll take a walk though :-)

I did take a walk - about an hour with my Ronja


Peace. Love. CrossFit.

May 5th - Snatch @ CFN

I went to CFN today, got my butt on the bus and went.


Snatch 

2-2-2-2-2 @ 90%

20kg-25kg-30kg-30kg - sat down on all of them tried 35kg fail and 32,5 fail....more in my head than the actual lift.  My snatch  (sitting) max is 30kg so doing a 2 on it today was pretty ok.

Then

5 rounds for time

3 snatch 35 kg /50kg - Did mine @25kg

10 DL same weight

5 lat Jump burpees

35 du's - I Did 70 singles, started with DU's but they were not coming along as gracefully today so I switched to singles. 

Time 10:49

Huffing and puffing....heaving really.  Lower back and hamstings got a workout.

I was ready to throw in the towel after the first round - I had to  really push through to finish. 

Peace. Love. CrossFit.

May 4th - hard to get there

....
today it was hard to get to the gym....no gas, no motivation, a crocodile tear or two....so I didn't go.  Days like that I can get my sh*t together and go, others are like today....
Well, since I ended up at home - I could A) chill or B) Chill and do some things......

10 x 10 KB swings @16kg.
no time - just did the work in commercial breaks....and other breaks.
3 x 10 presses w Dumbells @7kg...

100 KB swings and 30 presses....
not bad for doing 'nothing' - it is something....

Peace. Love. CrossFit.

2nd May - CrossFit Harlem brutality programming :-)

'OHS HIT' became OH SHIT ! real fast

I didn't make it to my scheduled class at the box - so I looked at what 

Syn prescribed at CrossFit Harlem

3 burpees Every 30 secs

OHS until you have done 75 Ohs @ 65 lbs (30kg)

Warmed up ......

set my alarm to beep every 30 secs....

What the helllllll....

first 3 burpees was fine and the 7 ohs....then I dunno what happened. OHS HIT became OH SHIT!  I think I managed between 4-1 OHS then it was time to do burpees...

I Did 60 Ohs (total) With 25kg (50lbs) - 3 burpees every 30 secs....

time:

10:17

I was trying to motivate 15 reps more but not today

Handstand Max Hold x 3 rested about 1 min in between 

Nothing more is broken....some stuff is healing little by little - so all in all and ok work out, besides scaling it to 60

Peace. Love. CrossFit.