Sgirl

Feb 12 3 x 2000m row negative splits and new pr

2012-02-13T01:47:00.000+01:00

Rowing Sunday feb 12, 2012

3x2k, 4mins rest

First is 208,207,206,205
Kept all paces
Tot time
8:18.9 25s/m
Average 2:04.7/500 this leg

Second 207,206,205,204
Kept
Pace until last 500
Went too fast for 300 then slower 100 then 10 power pulls
2:03.7/500 over all this leg

Last 206,205,204,203
Kept pace
Finished last at 2:02 average
Tot time 8:07 (new pr)
2:01.7/ 500 m

Up pace at the 500m marks
Worked most of the time well - did some power strokes to get new average down and then kept steady new pace.

Peace. Love. Crossfit. Life.

Feb 11 3 x 1000m at target

2012-02-11T16:17:00.001+01:00

Rowing Feb 11
3x1k,
first at 208, second at 202, last at 156. 3mins rest.

500m warmup
1st
Target 2:08.0
2:07.6 22s/m
Took it easy and even.
Beginning was fast first 20 sec
Tot row 4:15.2
2nd
Target 2:02.0
2:01.9 25s/m
Very steady pace after the initial 100m
Tot row :4:03.8
3rd
Target 1:56.0

1:54.5 30s/m
Steady hard all way - started to drop speed at 350 left - pulled it together for the last 25 strokes
1:56-58 pace last 220 meters
Tot row 3:49.1

Total distance 3000m
Tot row time 12:13.1
Cool down 500 slow

I was apprehensive to the last 1000
but I was much stronger than I thought.
Cool Saturday surprise.

Peace! Love. Crossfit. Life.

Feb 10 - pacing 3K's

2012-02-11T04:31:00.003+01:00

Warm up 500 easy

2 x 3 k

Rest 3:30

Make my own plan

For consistency - pacing.............

Plan for 1st 3k

3000-2500 2:10.

2500-2000 2:09.

2000-1500 2:08.

1500-1000 2:07.

1000- 500 2:06.

500 - 0 2:00

Time: 12:24.7

Average 2:04.1/500

24 s/m

Overshot by far started at way high pace -

Adrenaline was high from work and I went out way harder than planned pace - kept it at around 2.04 and some slower.

Trying to get my head back to gather and follow the 2nd

Plan

Rest 3:30

Plan for 2nd 3k

3000-2500 2:10

2500-2000 2:10

2000-1500 2:10

1500-1000 2:08

1000-500 2:08

500 -0 ALL out effort

Pretty even just a lot faster than planned

Power strokes last 500 and completely all out last 300

time 12:32.9

Average 2:06.6/500

29 s/m

Cool down 500m

Pacing was pretty even just way faster than I originally planned.

Both times I hit 2K at close to PR.

Mentally I need to learn how to start slower and speed up....do it again - but better.....

Peace. Love. CrossFit. Life.

Thursday Feb 9 th - row 1200's

2012-02-09T16:37:00.003+01:00

today the C2 was my friend

Todays mission
4 x 1200 m row
4 min rest in between each round at target pace
2:01-2:00 -1:59-1:58 (end with the kill-me-now-pace.)

500m Warmup 2:20-2:30 pace apx

1st round

Target 2:01/500

Result 2:00.9/500 26s/m

Tot row this round 4:50.3

2nd round

Target 2:00/500

Result 2:00.0/500 24s/mo

Tot row this round4:48.0

Trying to keep even strong stokes and pull hard. A little hesitant and doubting.

3rd round

Target 1:59/500

Result 1:59.0/500 24s/m

4:45.7 tot time this round

Had to push through on this one-mainly mentally.

4th round

Target 1:58

result 1:57.8/500 27s/m

Last 500 just pulled hard and steady (and counted to 10 five times)

Tot this round 4:42.8

TOTAL Summary today

4800m

19:07.0 total average 1:59.4/500 27 s/m

500m cool down

Mental notes

A little scary but after the first 2 I got my confidence back - I know I can deal with one hard piece it is just when I have to do repeats my mind starts thinking about the next one. That is why I count -

To stay focused on this piece and manage the distance 10 pulls = 100 m

For me it is about disciplining the mind - endure the discomfort and finishing the piece.

Peace. Love. CrossFit. Life.

Feb 7th - 12 x 500 no rest

2012-02-07T23:24:00.000+01:00

it was supposed to be the Monster ....coming to get me

12 x 500

Starting at 2:10 pace and at every

500m do 10 power pulls

then pull at new average pace....

well I was alone and set the intervals at 500 with 0 rest - worked but not....every time the average zeroed out so I had to make my own monster......and I could not keep it going negative after the 6th round.

I croaked at the 6th round

1. 2:10.0 27 s/m

2. 2:07.9 28s/m

3. 2:07.2 28 s/m

4. 2:06.6 27 s/m

5. 2:06.0 27s/m

6. 2:05.4 27s/m

7. 2:06.8 26s/m

8. 2:07.2 26s/m

9. 2:10.9 27 s/m

10. 2.13.8 27 s/m

11. 2:10.6 26 s/m

12. 2:02.5 27 s/m

total 6000m 25:37.1 26s/m

beat at the end

peace. love. crossfit. life.

Feb 5- target pace rowing

2012-02-05T20:04:00.000+01:00

Rowing feb 5th

5 x 500 keep pace steady and on target pace practice

Target 2:02
2:01.9/500 26s/m

Target 2:01
2:00.5/500 28s/m

Target 2:00
2:00.0/500 26s/m

Target 1:59
1:58.8/500 18 s/m

Target 1:58
1:56.2/500 29 s/m
Did explosive start then kept 1:58 all way
2 min rest between

Felt good

Peace. Love. Crossfit. Life.

Feb 4th - 3 x 4000m row and tears

2012-02-04T21:47:00.000+01:00

Feb 4 th rowing

3 x 4k

Aiming for smoothness and negative splits

500m smooth row warm up

Plan for 1st 4 k

1000m 2:12/500

1000m 2:10/500

1000m 2:08/500

Negatie splits went badly

Started at 2:05 and ended at 2:08.9

Total time 17:11.9

24s/m

4 min rest

Plan for 2nd

1000m 2:12/500

1000m 2:10/500

1000m 2:08/500

Better starters at 2:12 ended at 2:08.5/500

Total time 17:11.6 25s/m

Tough last 1000m last 500 mostly hard pulls rangeing 1:56-2:03 pulls

4 min rest

plan for last 4K

1000m 2:10/500

1000m 2:09/500

1000m 2:08/500

1000m 2:07/500

blew the target but made it

In principle

First 3000 was around 2.11.00/500

Last was 2:09.7/500

Last 300 was 30 power strokes

Total time

17:18.2

28s/m

This was an emotional struggle - I was in tears last 1000

Mind wandered a lot during this last 4 k

Not as smooth as I wanted

500m slow smooth cool down

Tears still streaming down my face. I'm pissed exhausted overwhelmed ....

But I did the workout.

Peace. Love. Crossfit. Life.........

Feb 3 - 4 days of work and no training now TGIF and 4 x1000m

2012-02-03T16:39:00.002+01:00

this was my workout for Monday - it is now Friday and I finally did it

4 x 1000m

but first I did
5 rounds of
25m bearcrawl
10 push ups
10 cycles bear complex (only used the 35lb bar) PC-FS-PP-BS-PP

then

Warmup

500 m

10 strokes arms

10 strokes back

10 strokes arms and back

10 strokes slide only, keep it slow

Remainder-normal rowing.

1 st aim 2:03/500

2:01.8/500 20s/m

Started way to fast went slow last 250m. No power strokes

time: 4:03.6

2nd aim 2:02/500

1:59.6/500 20 s/m

Started steady and kept pace. Slowed down strokes at end. No power strokes

Time: 3:59.3

3 rd aim 2:02/500

1:55.5/500 28 s/m

Power 10 at 500m and 800m

last 100 sucked

Time: 3:51.5 new pr on 1000m

4 th aim 2:01/500

1:57.7:500m 28s/m

Power 10 at 500 already struggling with pace after 300 I just did power as much as I could

They were not as effective all of them. This one was a struggle and sucked.

Time 3:55.5

Cool down

500 m

10 strokes arms

10 strokes back

10 strokes arms and back

10 strokes slide only, keep it slow

Remainder-normal rowing.

One personal best ........more to come

peace. love. crossfit. life.

January 29 - 2 x 6000m

2012-01-29T23:36:00.001+01:00

January 29 rowing
Getting into the rowing mode
8:30 on a Sunday morning - alone-with music blasting.
Warmup
500 m
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing.

Get excited! 2x6k @ 2:15, 5 mins rest.

1st 6k 26:45.4
18 s/m
2:13.7/500m
Started out at 2:11
Pace. A little apprehensive that I went out too hard
Hit 2 k @ 8:45 2:12 pace
Slowed down last 1000m to save strength
rest 5 min

2nd
26:38.0
2:13.1/500m. 25s/m
Hit 2k at 8:50

Much more need to play with speed
Did power 10 at
2000m
3000m
4500m
5500m
Went hard last 230 m kept average between 1:50-1:59/500m

The first one I was able to be more consistent the second I had to play speed games to break it up- if I did not the urge to stop got big so on with the games.

Cool down
500 m
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing

I made it.

Got a massage and my massage therapist thought my legs were
a little dense. Well. I guess they have been working.
Peace. Love. Crossfit. Life.

Jan 27 - 3 x 3000m

2012-01-27T17:31:00.000+01:00

Todays workout with mental notes

Warmup
500 m
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing.

3 x 3000n
2:05-2:07
3 min rest

Metal state before:
Fearing today's wod.
Knowing it would be long.
But trying to divide up in increments that I can manage focused on 1 st 3000m

1st 12:36:5. 2:06/500m 23s/m
No power strokes - hit 2k @ 8:20
Mental
Knowing I hit 2k 6 sec after my best time with no power strokes felt good.
Average was around 2:05 wavering the whole time.

Mental prior to 2nd
Gotta get it done
1000 m at a time.

2nd 12:29.4. 2:06.5/500 hit 2k" 8:20 25s/m. Had to do power pulls for last 200 to maintain pace.
Rough one
Mental after.
Had to keep giving myself things to do count strokes struggling a little to keep average up.
Rough.

Mental before 3rd.
Going home.
Just breathe and do it.
6 times 500 - come on now.
3rd 12:39.0. 2:06.5/500 hit 2 k 8:25 25s/m
Last 500 is a blur - had to do mostly power pulls to get average up. Last 20-15 pulls were around 1:59:00/500m this sucked !!!!!
Mental after:
Had to count divided up in 500m increments
Struggled to keep 2:07 but I did.
Hell last 1000m super hell last 500m.

Good to know I can be extremely uncomfortable for 2 mins without dying.
Did not throw up.

Cool down 500
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing.

peace.love.crossfit.life.

Jan 26 .....hell row training has begun

2012-01-26T16:40:00.002+01:00

.....
yeah well - I will be focusing on rowing for the next month.....
yes until Feb 19th when I am to compete in rowing.....

so today was

500m warm up

10 strokes arms

10 strokes back

10 strokes arms and back

10 strokes slide only, keep it slow

Remainder-normal rowing.

Concentrate on keeping your back straight/head up so you can breathe, and keep your slide pacing even.

800x 4

Power 10 at 400, 600

First two at 24-27

Last two at 30-33

4 min rest between sets

Here's what I was asked to do

#1 400m @ 2:03, 400 @ 2:02 20-25 stroke rating. Power 10 @ 400, power 10 at 600. 4 mins rest

#2 400m @ 2:02, 400 @ 2:01 20-25 stroke rating. Power 10 @ 400, power 10 at 600 4 mins rest

#3 400m @ 2:01, 400 @ 2:00 25-30 stroke rating. Power 10 @ 400, power 10 at 600 4 mins rest

#4 400m @ 2:00, 400 @ 1:59 25-30 stroke rating. Power 10 @ 400, power 10 at 600, start your finishing sprint at 200 meters

Here is what happened

1st - 3:14. 2:01.6/500

2nd - 3:11. 1:59.6/500

3rd - 3:07. 1:56.7/500

4th - 3:07 1:57.1/500

Total meters and time

3200 -12:40.6

hello pukie.....nah not really but my legs are wobbly.....

peace. love. crossfit. life.

Jan 23 - Run - air squat - Row

2012-01-23T16:55:00.001+01:00

Tabata Air Squats

rest in the bottom 8 rounds-

Then for time

Run 2 hallways (300m)

30 air squats

Row 500m

4 rounds

My time. 19:35

My rowing times

2:00 /500

2:02/500

2:03/500

peace.love.crossfit.life.

Jan 21 - row and push ups

2012-01-22T05:19:00.000+01:00

20 min amrap

250 m row

5 push ups

13 rounds + 175 m row

3425 total m total rowing time 13:55:06

2:01/500m average over all.

peace. love.crossfit. life.

Jan 20th - Double KB wod

2012-01-20T18:03:00.000+01:00

so a 15 min amrap

double KB wod
5 swings
5 front squats
5 double cleans

15 rounds and 5 swings
I used the 8kg KB's first time I did a double KB wod.

peace. love. crossfit. life.

Jan 19th - Row and Handstand

2012-01-19T19:06:00.000+01:00

L-sit practice on Paralettes

then

1000 m row

1 min hand stand (accumulated if you fall down)

5 rounds

1 st 4:08

2 nd 4:16

3 rd 4:16

4 th 4:17

5 th 4:17

On the dynamic pm 4 - lever on 6/7

unbroken handstands yay!

Total time incl switching(resting) and holds

32:20

Peace. Love. CrossFit. Life.

Jan 17th - 5 x 5 squats

2012-01-17T16:05:00.001+01:00

a quick morning session
back squats
5 x 95 lbs
5 x 115 bls
5 x 115 lbs
5 x 115 lbs
5 x 115 lbs.

Peace. Love. CrossFit. Life.

Jan 16th - MLK workout

2012-01-17T16:03:00.000+01:00

Been working a lot and was in LA over the weekend....so not much workouts done...

today

15 cal row

19 DL 145lbs

29 power clean 65 lbs

5 rounds

26: something ?

Peace. Love. CrossFit. Life.

Jan 10

2012-01-10T18:26:00.000+01:00

4 x 500

Form study........

Row 1:40 rest :20

After round 5 2:00 rest

Total 9 rounds

2:06.02 average /500m

Total 3740 m

peace. love. crossfit. life.

Jan 6th - Rowing and Burpees onto plate

2012-01-06T16:10:00.000+01:00

hard and sweet

all burpees done onto 45 lbs plate

Row 200m

21 burpees

Row 200

18 burpees

Row 200

15 burpees

Row 200

12 burpees

Row 200

9 burpees

Row 200

6 burpees

13:04

kept all my rows under 1:50/500m....

peace. love. crossfit. life

Jan 4th - weight

2012-01-05T14:03:00.000+01:00

10 step ups

10 squats

45 lbs vest 18" box

10 rounds

14 mins

Legs feel mushy after ;)

Peace. Love. Crossfit. Life.

Jan 2. Monday

2012-01-03T05:44:00.000+01:00

500m row - My Time 1:52

2 hallway runs 300 m

30 burpees unbroken

2 hallway runs 300 m

40 push-ups (10-10-5-5-5-5

2 hallway runs

50 sit-ups I did mine ghd 10's

2 hallway runs 300m

60 air squats 30-15-15

2 Hallway runs 300m

500m row My Time 1:54

Took about 22 mins.

it was fun

peace.love.crossfit.life.

December 31st -Tabata DL and 100lbs weighted run

2012-01-01T01:17:00.001+01:00

12 rounds of tabata DL
I used the axle bar with 95lbs - forearms was ok but last 3 intervals sucked
kept all sets at 8

then
run around the Armory with 100lbs weight vest....that's about 600m.
shuffle was more like it - but I did it.

Thanks for this year!
Looking forward to the new 2012.

peace. love. crossfit. life.

December 29th - I met pukie for real!!!

2011-12-30T03:31:00.000+01:00

.....so I signed up for CRASH-B

I got the blessing from Coach Syn so here we go.

Today's wod for me was a rowing workout....

1-15 and back to 1

1 pull hard 3 easy

2 pulls hard 3 easy

3 pulls hard 3 easy....and so on up to 15 pulls hard and then down again

-----

sounds simple- yeah-well try it.

at 2K I was at my personal best 8:15 and I finished at 9:21 with 2217 meters...

then I met pukie...

there has to be a first time I guess....

onward it is .

peace. love. crossfit. life.

Dec 27th - shoulders smoked

2011-12-27T15:41:00.001+01:00

Only one person came to the 7AM class so we did the workout together.

21-15-9-6-3
Burpees
Push Press @ 65 lbs
2 x hallway run....apx 300 meters

about 15:40

after burpees push press suck!
shoulders felt smoked....even running the shoulders were tired.

I am looking forward to the new year. And remembering 2011 as a year of change - major change.....

peace. love. crossfit.life.

Dec 26th

2011-12-27T03:57:00.000+01:00

AM
Squats up to 155 lbs.

PM

50-40-30-20-10
box jumps
KB swings (16kg)
DU's

that sucked so much.......took bout 22 mins.....
rested 20 mins...
then for shits and giggles ....
50-40-30-20-10
GHD sit ups
Push ups games style
Air squats....
After that I was done....
Tired .

Sleep early tonight....no joke

Peace. Love. CrossFit. Life.

Dec 23rd - technique fix Dec 24th Marathon row

2011-12-25T17:35:00.002+01:00

before we started

So I had seen the challenge from CrossFit Parma - or it was more a picture on FB of the pre-programmed 42159m on the C2 and the word 'Anyone?'- I knew I had to do it.

Christmas has never really been my holiday - I always felt the food and the family was nice but the rest the shopping the stress and that was awful-so being that I am here alone for the moment I figured I would row.

Friday Coach Syn was telling me that I have to eat more carbs than I normally do....I was a bit worried about this but I ate the good carbs ----the oatmeal- potatoes -rice.....Lara bars.....

I went by CrossFit Harlem and went over technique on the rower.
Coach Syn corrected my form and stroke rate -
I know I know....a little late but better late than ever. I only gave him a day and a half to prep me for this. Although we have been rowing a lot - at least a 10k a week in one way shape or form...and with sliders, as a 2 man team and 3 man team.....so we have been working on it, but not with a marathon in mind ;).

To my delight 3 more people was rowing as well.
Coach Syn , Marc, and Terrence took on the challenge as well.

Saturday Dec 24th.
I ate 2 toasted bagels for breakfast....(I have not had bread since April.) We decided to meet at 7 AM to get going early....
We all took off at about 8AM.

I pulled around 18-20 strokes per minute on the Concept2 rower, we had gone over damper settings so I used 4 - my average on 500 was 2:28 but that was with me drinking and adjusting.....when I was pulling I was around 2:10-2:14 so I think that was real good settings for me. At times I pulled at a higher stroke rate but I always returned to the magical numbers and I think it really helped me endure and stay efficient.

The rowing felt fine until the last 3K - then things started to hurt a bit...but I was remarkably okay after the 3:28:48 on the rower.

915 cals per hour....I guess the bagles are long gone....
I went back to eating clean right after the row.

I want to thank Coach Syn for prepping me in a couple of days for this crazy adventure and for rowing it with me. And I would like to thank Marc and Terrence for throwing themselves in it as well and completing.

Peace. Love. CrossFit. Life. Happy Holidays.

Dec 22 OHS and push ups

2011-12-23T14:33:00.000+01:00

21-15-9
OHS @ 65 lbs
Games push ups
Ca 300 m run

8:40

Peace. Love. Crossfit. Life.

Dec 20th - row and squats

2011-12-21T11:56:00.000+01:00

10 min row

10 front squat at 75 lbs

10 min row

10 front squat at 75 lbs

10 min row

10 back squat 135 lbs

back squats at 135 left a lot to be desired.....work at it.....

Peace. Love. CrossFit. Life

Dec 19th evening

2011-12-21T11:55:00.000+01:00

4 stations

burpee to hspu /Hspu

Ghd

Squat snatch / OHS

Du - 50 the one who did the dus dictated the rotate

After 5 rounds we changed the inverted burpees and the squat snatch

10 rounds

50 mins

All I know is that I did 500 du's..... The rest is a blur.

Peace. Love. Crossfit. Life.

2011-12-19T23:34:00.001+01:00

Dec 19th. Coached in the morning. Let's see what the evening holds. I am tired and my eyes hurt. Hmmmmm

December 18th - swimming

2011-12-19T04:12:00.000+01:00

50 meters fast 50 meters recovery
40 mins.....
been years since I swam - felt great.

Peace. love. CrossFit. Life

Dec 17th---oh man...

2011-12-18T04:53:00.000+01:00

50 hang clean @ 65 lbs

50 Burpee over barbell

X 2

14:39

Rest 1 Hr

Then D.T. Tabata style

12-9-6

Dl -hc -pp

20 sec Work 10 sec rest 16 rounds

I got 3 full rounds and 12 DL

@ 85 lbs

shoulders are smoked and legs pretty fried too.

tomorrow I think I am going to swim.......

peace. love. crossfit. life.

December 16th......penalty burpees

2011-12-16T17:09:00.001+01:00

so -----
I missed the train this morning because I decided that I was going to be not so damn early......oh well
got in a car - got stuck in traffic.....got to the box 30 mins late = 150 burpees

I did 75 when I got in
nice warm up.

Then D.T. ....at 95 lbs.....a little heavy for me at this point
12DL was fine
9 Hang Cleans.....got thru 9 but with about 25 attempts then class was over.......

I am going again tonight.

Peace. Love. CrossFit. Life.

Dec 13th - 10 min row 10 DL x 4!!!!

2011-12-14T05:54:00.001+01:00

So today was interesting. I was late coming from work so I joined Coach Syn and his training partner on their workout.

We did
Row 10 mins
10 dead lifts (I mentioned @body weight - I was not popular after that) I weighed in at 165 lbs !!!so that was the weight.

4 rounds!!!

We decided to do a 3 man row linking the rowers with sliders. All I can say is that it pushes you to the max.

I broke my dl on 2's. It was the first time I have gone this heavy for a long time and I felt fine. My grip was shot after the first round but when you are a team you can't opt out. Just got to keep my head straight as Coach Syn says. And so we did. Another day at CrossFit Harlem.

This video is from another day when we tried our first 2K on the 3 man rig. Concept2 rowers connected with sliders. Awesome!

Peace. Love. Crossfit. Life.

december 12th.....

2011-12-13T16:15:00.000+01:00

Monday 8PM training 250 du

2 x 10 m lunges w 25lbs plate over head

10 x kb swings

7 round

Then

Push press

Box jumps

Ghd situp

Row

:30 per station

Rest 1:00 after all stations

1:00 per station

Rest 1:00 after all stations

1:30 per staton

Rest 1:00 after all stations

2:00 per round

Done

Been working now for a couple of days - that's good.

Peace. Love. CrossFit. Life

December 9th - DB Thrusters and DU's..........

2011-12-09T20:10:00.001+01:00

Warm up
3 laps around the Armory (about 600m per lap) with weigh vest.

9 DB Thrusters - did mine with 20 lb DBs
50 DU's
5 rounds

then I worked a bit on my HSPU.....

.....
then a 50 min jog.....

Peace. Love. CrossFit. Life.....

December 6th......a new meaning to the GHD

2011-12-07T06:02:00.000+01:00

7-8am
today's workout was
30 sec on 30 sec off stations
ring push ups
hand stand hold
Rev hyper
GHD sit ups
kb swings - did mine with the 24 kg...
after each round we got extra 30 sec rest....
5 rounds

I averaged 10 on most things....
so that was about 50 ghd sit ups...

then I missed GHD Annie the other day .....so that was to be done
50-40-30-20-10
DU's and GHD sit-ups.....

my god!!!!

8-10am
then I took a client for a 2 hr jog.....after that I ate so much food.....

8pm....3 man 2k row....I came in last at 8:40....
tired

peace. love. crossfit. life

Dec 5 th - penalty burpees and so much more

2011-12-05T14:56:00.002+01:00

So I checked in for Sunday class and then I didn't make it = 75 penalty burpees so......

75 penalty burpees unbroken - don't know how long it took.....
2 k row 8:11
AMRAP 10 min
3 dead lifts @95 lbs about (40kg)
5 burpees
7 box jumps
10 rounds and 3 dl 3 burpees

Nice 7:00 am wake up workout.

Now I can continue my day.

10:30-12:30 with company at her pace.
10 rounds stairs
4 rounds up to street plus loop

20:00
10 min Airdyne for calories. 137 total - legs :(
Peace. Love. Crossfit. Life.

Dec 3- a jog around central park

2011-12-04T18:58:00.001+01:00

What did I do Saturday evening - I ran around central park. With a client.
Nice peaceful serene.

Took 1:55- her pace. Mot sure how fat it is.

Peace. Love. Crossfit. Life.

Dec 2 - stairs again

2011-12-04T18:55:00.003+01:00

Long time since I ran the stairs in morningside park.
12 times up walk down
4 loops with a stair run each time
Then 2 more stairs.

Peace. Love. Crossfit. Life.

Dec 2 - stairs again

2011-12-04T18:55:00.001+01:00

Long time since I ran the stairs in morningside park.
12 times up walk down
4 loops with a stair run each time
Then 2 more stairs.

Peace. Love. Crossfit. Life.

December 1 - row like hell then jog for a long time .......

2011-12-01T20:57:00.000+01:00

1:00 min on 1 min off

15 rounds

yes that sucked!!!!!!!

Total 4140 meters - I wanted over 4000 so I am glad - next time 4200

then for shits and giggles my coach talked me into a

1.5 Hr jog in central park. I mean slooooooow jog. Hamstring is ok- yay.

Peace. Love. CrossFit. Life.

Nov 29th - Tuesday Tabata

2011-12-01T20:54:00.001+01:00

5 min DU practice - it is better to be lighter when jumping.......that's apparent....still snagging around 20....but working on it

Tabata ghd mixed with Rev hyper 6 rounds total
8 rounds burpees

8 rounds dead lifts @ 95 lbs - yes I am still staying light

10 round hand stand holds........yikes

needless to say

I was beat.

Workouts are going well........rest of life is a bit out of place still.........but everything changes all the time so this too shall pass.

Peace. Love. CrossFit. Life.

Nov 25th --taking a rest day

2011-11-25T21:28:00.000+01:00

Ok I had 3 workouts so far this week - body is feeling OK - D.T. and rowing kicked my ass though.....traps are a little upset with me.....

Tomorrow I'm thinking rowing.........got new rowers at the gym with sliders...makes rowing oh so much more lethal!!!!!

so this week I will have had 4 sessions - almost back to regular frequency but taking it very easy.

peace. love. crossfit.

Nov 24th and a missed workout

2011-11-24T14:53:00.002+01:00

so I missed workout yesterday.......
5:30 AM I get a phone call from Coach - Come on be at the gym in 20 mins....
....eh ok.
Row 2K 8:59 - we got new sliders to the rowers - makes rowing awful!!!!!In a beautiful way....(can't wait to do a 10K with those m-f*ckers.)

D.T.

12 dl

9 hang clean

6 Push jerk

5. Rounds

75 lbs - staying light.......taking it slow
(The RX weight for women on the board was 105 lbs....whoa!!!)

Sucked but i was faster than last time I did DT
(Last time I did it with 88lbs - and in 17 mins something....this was a lot faster.)

another 2 k row 8:58......you must be kidding right.!!!???

Well thanks for getting me to the gym today. It truly sucked in a brutal way.

I don't celebrate Thanksgiving - but I do hope all of you have a nice time with your families.

Peace. Love. CrossFit. Life.

Nov 22.....

2011-11-22T16:50:00.000+01:00

Today was really though.... for more reasons than just he wod..going off the caffine and lots of things on my mind. Still sticking to remain focused during training.

Started with
Row 2 k took me 8:40.....a bit slower than my top speed.

50 DB squat clean 2x25 lbs ---wow that hurt big time.

Airdyne for 8:40 (same time as it took us to row..)

As I walked from the gym my legs felt like small shrimps, or something like that. Another day in the life of me.....

Peace. Love. CrossFit.

November 21st.....after a good 2 day rest

2011-11-22T03:23:00.000+01:00

Lots of things going on in life...to stay focused when I get to train is a main goal at the moment.
So after a good 2 days off. Hamstring is feeling ok - even better actually. Back at it.......
Today was an evening session.
10 min l-sit practice..yeah that was interesting

10 min rev hyper mix w ghd sit up (we did 5 rev hyper reps and then we switched...for 10 minutes.....

10 min on the Airdyne ( what!?!?!?!?!quads to hell)

then

20 ft walking lunges w 15 kg barbell over head

20 thrusters

4 rounds

Rolled on the lacrosse ball and the foam roller for the back side...good stuff.

Working on form and to not stop (today I stopped on the thrusters a little - mini breaks.....they shall be even 'minier'.

Not really looking forward to Thanksgiving to be completely honest -but that might change. Onward and upward.....or at least onward for now.:-)

Peace. Love. CrossFit.

Nov 18th....Death by ...always a good way to start the day

2011-11-18T14:59:00.001+01:00

7:00 AM at CrossFit Harlem

death by ......Tabata

Deadlifts and Burpees

(Good think I didn't have breakfast first)

90lbs on bar - and average of 7 burpees ...felt pretty 'good' (in a CrossFit Harlem kind of way :-))

so 20 sec burpees 10 sec rest 20 sec dead lifts 10 sec rest .....

I think we did 20 intervals - I lost count and stopped when told...

Happy Friday.

after that I did OHS for form with the 15 kg women's bar. Snatch up -sit low for form and work up did 2-3 reps and rest...and again....and again - thinking of everything from feet up....

Peace. Love. CrossFit.

Nov 17th

2011-11-18T04:06:00.001+01:00

7:00 AM
Taking it very easy and being very careful about form.
2K row - 8:30
10 x 5 wallballs @14 lbs -30 sec rest between sets.
3 x12 back ext - no added weight... carefully but also activating hamstrings

let's see what's in store for tomorrow.
feels good - I am very happy - have to take it slow and steady though.

peace. love. crossfit.

Nov 15th....First day back at the gym

2011-11-16T03:32:00.000+01:00

It was great!
5 min du practice
5 min handstand practice

Wod was
Thrusters and Burpees
21t-9b-15t-6b-9t-3b
I took it real easy only the 15 kg bar.
Thinking of form and kept moving the whole time.

Practiced more DU's and handstand and hand walk...
Tried some cleans.....only to try
Felt real good to be back at the gym...I am very grateful I healed up.

Peace. Love. CrossFit.

November 8th

2011-11-08T18:50:00.002+01:00

I guest blogged at CrossFit Harlem.....

Still not training but I am healing. :-)

October 31st - I moved stuff

2011-11-01T18:49:00.000+01:00

-a lot of stuff....all the plates up the stairs and into new place .....so technically it was a 'carry until empty ' workout.....

I was thinking of form and I really enjoyed the workout although it was not an official back to the gym it felt so good. And it was functional training at it's most real.

The sun is out. I have food. Life is good.

Peace. Love. Crossfit. Life.

October 30th - life

2011-10-31T00:33:00.000+01:00

So when you are away from something that you enjoy - it will make you reevaluate it. Or at least that is what I have done. I am thinking about what I took for granted and how I often did not concentrate as I should have. I wasted a lot of time or maybe I have to look at
It as a learning experience - it is definitely humbling
now when I am thinking back. Appreciate the things you have
And are able to do.

When it is time to go back to training I have a different view on it. I think my lesson in this ordeal is far greater than I imagined to begin with. I really took a lot for granted and my goals were more superficial than I wanted to admit. It feels different now.

November is coming up and I am going to have a new place, a new
car and money in my pocket. And if all goes well I will be working and maybe even working out.

Peace. Love. Crossfit. Life.

October 25th - when you think you are and Coach says you're not..

2011-10-25T16:38:00.001+02:00

-then it can be really fu*king frustrating.
I'm sure I am supposed to be exactly where I am right now - patience is a huge part of my ninja/Jedi training - and I won't say I have quite mastered that one ....clearly I am being drilled in it now.

Alright, so I will let this go just like I took out the nuts, cleaned up my soda intake and all the other things I have accomplished thus far by simply doing it 100%....and trust that things will fall into place when the are supposed to as opposed to when I think they will.

Mental training is more challenging than physical training for me. Very easy to slip back into old thought patterns unless I am totally present.

Otherwise life in NY is good.
Fall is here - but not like in Stockholm - much milder......Halloween is coming up and I'm thinking

.....

“Do or do not... there is no try.”
-Yoda

and

“Ready are you? What know you of ready? For eight hundred years have I trained Jedi. My own counsel will I keep on who is to be trained. A Jedi must have the deepest commitment, the most serious mind.”
-Yoda

Peace. Love. CrossFit.
Life.

October 23rd - after a month of complete rest

2011-10-24T01:17:00.000+02:00

....it is time to start anew.
I still will not run, do lunges or stairs.....but I am doing a lot better and I am looking forward to start again.

Focus before was stronger and faster as fast as possible....that slowed me down a lot - I got injured while pushing too fast and not taking care of injuries.

Massage today left me with bruises but oh so much better in legs. Even though I have been off of training for a month not much has changed in my body - kept it fairly clean food wise but I noticed that the nuts had made a huge return......starting to create inflammation in knees....hmmmm nuts out for a month to see if it changes things.

I have been working a lot, still looking for a place to live, and it is at times hard to comprehend that I actually managed to move my family here so quickly, but so far NY is very welcoming.

Peace. Love. CrossFit. Life.

October 11 th - still resting and getting better

2011-10-11T13:11:00.000+02:00

So where I normally would have gone back to full speed ahead - I summed up that it has not been working thus far so I need to rest more - hence week 3 of resting. Today I started mobility work - it has been too aggravated to even do that so it felt good to finally be able to do some hip mobility.
The massage therapist felt a major difference, and we are meeting up on Friday again. So getting there slowly but surely.

I just read the wods for SM in Crossfit (Swedish Championships) looks fun. !!!! I am wishing all my fiends a fab competition !!!!!!

Still working. :)
Looking for apartment.

Yesterday was Columbus Day - my son walked in the parade and I thought it was very nice to see him. :)

Peace. Love. Crossfit. Life.

October 3rd work but no work out

2011-10-04T02:35:00.002+02:00

so after 5 days in NYC I have work - at least for now.
That is the good news.

Went to the massage therapist on Sunday and he confirmed that my hamstring is really 'fu*ked up' and the other one is bad - since I am compensating.
No workouts - except upper body.

I need to confer with coach but I think I need to do some hand stands and push ups and maybe practice pull-ups........I am going insane - This is what happens when you don't take care of an injury....
ok lesson learned. Got it - now please let me be healthy soon.

Peace. Love. CrossFit.

October 1st -still resting.....

2011-10-02T01:41:00.000+02:00

High heels may be out for a little while....my hamstring is really acting up.

Massage tomorrow - this has got to end soon. I am working on taking care of it an not irritate it more. Nearest goal now is to be healthy. Then I can reassess what I want to accomplish.

On another note......the DMV- driver's license saga......

Today I took '5 hour class' on the 21st I will be taking my road test and hopefully get my NY license.

It was a blast from the past since the videos were from 1985 - really...

again - note to self no not let your driver's license expire....then you have to do this again, and I'm not so sure I want to :-)

...had some food with my friend and then 'home'

this is what met me at Union Sq Station - I remember the 'good old days'.....break crews all over the place.....I was best at electric boogie...lol

Peace. Love. CrossFit. Life.

DMV - AMRAP in lines .....:-)

2011-10-01T02:02:00.000+02:00

Friday in the big city.

Meetings, taxi rides and DMV.....Department of Motor Vehicles.......

I spent about 3,5 hrs in the DMV office today.

I stood the information line....and got a number from the information lady....

waited for about an hour....

Got a new number from the second lady and found out that I had an unpaid parking ticket from 2004.....well it was paid but late so it was now double and my license had been suspended (plus the fact that it was expired !!!!)

Anyway - I went across the hall and paid my fine - no line!

Back to the second lady and she gave me a new ticket to a new line -

the take your picture and take the test line....

studied the material on line - thank you for inventing the iphone...

took the test

waited to hear if I passed.

I passed- got a new ticket to wait on the pay-for-all-this-line

paid....

and now I have to spend Saturday in a 5 hr class so I can take my road test again.

Note to self - don't let your Drivers license expire...

But I had a great day - people watching, and everyone was very nice and helpful - and I am not being sarcastic..

I would do something with the decor.....not my style but it works...

Now dinner with my friend Mary Lee.

Peace. Love. CrossFit. Life.

Sept 29th - still resting from training

2011-09-29T17:19:00.000+02:00

My leg needs rest and I have had a lot of other things to keep me busy.
I miss working out though.......I realize that it grounds me. I am a lot calmer when I have done my work out.
At the moment a lot of things are changing so I guess it is what it is at the moment - rest in some ways and not in others....

Landed in NYC on Tuesday afternoon.....Today it's Thursday.
I am looking at places to live and going on interviews - and I am very happy to be here. Now things just need to fall into place and lock in:-)

Peace. Love. CrossFit.

Sept 24-27 change

2011-09-27T01:00:00.000+02:00

No training - resting my hamstring.
Since I got back to Sweden on Thursday I have not worked out.
I have made some changes and it has taken up all my time.

I packed what I want to bring. I sold some of the other stuff and gave away the rest to a project I admire - tjuvgods.se

Big changes.

I am going home to NY.

Training will resume shortly.

Peace. Love. Crossfit. Life.

Sept 21-22.....rest days

2011-09-22T09:31:00.000+02:00

So
being that the hamstring is not doing well I have an additional rest day.
I also spent the night on a plane and lost 6 hrs in time difference so today is another rest day.

I am spending a lot of time thinking at the moment.....about what I have achieved and what I want to focus on. Besides healing my hamstring my body has responded really well to the lower weight and keeping moving.
I foresee lots of body weight stuff ...but what do I know....

I wanted to be in NYC this Saturday to cheer on my friend Esco - she is running her first marathon on Saturday!!!!!!

I am going to send her all my positive 'powers' and believe she will fly all the way :-)

Peace. Love. CrossFit.

Sept 20th - hamstring mad at me !

2011-09-20T13:21:00.000+02:00

So......
8 stair runs - trying to keep up with Esco :)

2 laps around Morningside park weaving up and down stairs, clockwise (AKA wrong way)
2 laps counter clock wise (AKA right way :) )
At the top of the stairs onlast lap all was fine then as I started running my hamstring curled like a curly fry. Ouch ! Esco and I walked for a little- then we took it slow.

Work out done. Resting tomorrow.

Peace. Love. Crossfit.

Sept 19th.......no workout but a massage

2011-09-20T05:06:00.000+02:00

so ......
a long overdue massage session resulted in an additional rest day.

My massage therapist was happy that my back is less 'lumpy' easier on his hands..... yeah well - so am I ....
my legs needed torture he decided so now I am black and blue :-) but oh so much more functional.

well well.....
tomorrow it is back to reality!!!

peace. love. crossfit.

Sept 17th - Fight Gone Bad......Ass

2011-09-18T00:40:00.000+02:00

......
first time I did this Rx'ed.....

235 score
box jumps 21 , 20, 18
push press 20,15,15
wall ball 12, 14, 13
sdlhp 13, 18,17
row 14,14,12......

fun day in the park!!

peace. love. crossfit.

Sept 16th- short WOD after a long day

2011-09-17T05:39:00.000+02:00

so a long day ......
no morning workout....hit it in the evening....short and sweet

Run up the stairs and around the park apx 400 m
50 airsquats
run
50 push ups
run
50 burpees
run
50 situps

that's all today......

kept moving through for the most part.

right knee is a little swollen from box jumps yesterday

yay TGIF

Peace. Love. CrossFit.

Sept 15th - stairs, boxjumps and pushups

2011-09-15T14:19:00.001+02:00

Rest day yesterday....felt ok - I can get a little antsy but it felt good.

Today's workout was early !
5:30
5 rounds of stairs
run up walk down
warm up...

then
10 box jumps
10 push-ups on incline....
1 hillrun (hill was totally wet so we did stairs instead

8 rounds.

it was the first time I did box jumps since my spill this summer. 1st set was a little rusty...the rest was okay, still need to work on the fluidity and agility. But I was glad that I had the 'strung- togetherness' still in me :-)

Today I am on day 121.....things have really changed....new stats will be posted and new pictures will be taken at day 180...yay:-)

Peace. Love. CrossFit.

Sept 13th - Stairs

2011-09-13T20:18:00.000+02:00

I wanted to fly up the stairs.

8 x Stairs run
walk down

2 x stairs + 400m run - lovely burn after you have done the 400 to go up the stairs....

3 x stairs all the way up ......along the park, stairs down on the other side.....up in the corner and along the avenue to the entrance and back up the stairs(half way around the park) 3 laps.

Hamstring was protesting and I was slow.
Heavy legs.
Rest tomorrow and we'll see if I can get some massage today.

Peace. Love. CrossFit.

Sept 12 th - run day.

2011-09-13T00:59:00.002+02:00

Monday is run day!!!!

10 push ups
100 yard sprint
10 rounds

1 mile run
30 airsquats
1 mile run
30 burpees
1 mile run
for time

Took me about 55 minutes...or something

1st part was ok the push ups fairly easy today. And I stayed focused.
The mile runs today was slow as molasses my legs did not want to agree with me at all....seemed like I had trouble focusing - yes I have to focus when I run...otherwise I get very slow and it feels very heavy.
Hamstring is trouble ....... But I am working on it.
Meetings and meetings for the rest of the day.

Read my post in CrossFit Harlem's blog

Peace. Love. Crossfit.

Sept 10th - row run swing ...then birthday celebration :-)

2011-09-10T16:22:00.000+02:00

30 cal row
about 400 m run
20 kb swings at 16kg
3 rounds for time

about 15 -17 mins....I am guessing.....I know the row was about 2 mins...run 2 maybe and swings 1 min?

row was okay....
run after was slow as hell today
swings ....where is the hip?

I caught up with the guy who was also doing the wod on the rower - I even beat him all 3 times..on the run he kicked my ass...swings I think we were even - but the run today was slow as all hell.

Practiced KB swing technique with 16 and 24kg.....need to use the hip more - I think I do but apparently I am not.....practice practice practice

Anyway - now it's birthday chill.....

:-)

Peace. Love. CrossFit.

Sept 9th

2011-09-09T20:30:00.001+02:00

One day before my 40th birthday.

10 min run apx. I had to slow down because the new guy wanted to walk !!!!! I have never been asked to slow down. Progress !!!!
Baseline workout
500 m row
40 airsquats
30 burpees
20 pushups
Squats are not effortless
Burpees were unbroken and not bodyslamming
Pushups are damned ;)
But I was done about 5 minutes before the young guy so I feel pretty damn good.

Rest 20 mins

17 min flat run for form
Until my hamstring said stop.

Bye bye thirties - It was a hard decade with a lot of ups and downs - I am glad I have had the experiences and I am glad I am moving on.

Peace. Love. Crossfit.

sept 8th-----

2011-09-08T18:38:00.000+02:00

Sept 8th

7:00 am

2000 m row

8:30

Hspu w 2 Mats x10

W 2 Mats and plates

x100 time...better than last time

AMRAP 10min

3 db thrusters 20 lbs

5 kb swings 16 kg

7 wallballs 14lbbal

9 rounds and 2 thrusters

nearly puked....interesting how fast your conditioning diminish...but it also comes back fast....:-)

peace. love. crossfit.

Aug 30th - a week of rest is coming up

2011-08-30T20:30:00.000+02:00

so .....did my morning routine.....legs was fried so I didn't get that many reps.....
rested
up at 7 ....
off to the hospital...
liver biopsy (hospital shanking is what it is ) (and my 15th or 16th)
rest 2 hrs on right side
rest 4 hrs in bed

then they gave me food at 3:30......
ham and cheese...and cucumber and coffee.
the nurse looked a little worried that I didn't want any bread....but she gave me the cold cuts...and the coffee
and then she said...'I didn't bring any juice....because you probably don't drink that either' she got it ...
I said 'no, too much sugar'

anyway .....got to go home...
now I need to rest for a week....nothing that causes tension in the trunk .....oh ok....so really rest then.

can't really breathe deep of laugh but I do both anyway.

good news of the day was
blood pressure(120/70) and resting pulse(50) was great - yay crossfit !

peace. love. crossfit.

August 29th - 1 RP max DL......

2011-08-29T21:33:00.001+02:00

it has been a very long time since I did 1 rep max DL...
lots have happened since...

I have done one lift on 115kg real ugly but I got it.

today I went in on 110kg
3 fails
100 kg
3 fails
98 kg
3 fails
95 kg
3 fails
peeled off to 90 kg
got it.
92 kg
got it
93 kg
got it
95 kg
3 fails

So my new DL max is 93 kg
I felt real shitty about that.
hamstring issues or not I got real irritated.
but that max is going up in a little while - just proves that you shouldn't stop lifting heavy ever.......

Tomorrow I do my little morning session after that it is rest for a week.
I have a little procedure and the doctors don't want me to lift anything heavy for a week....
I am trying to find anything positive in that and the only things I can think of are:
hamstring heal!
mobility work focus.
splits
.......

wish me well tomorrow. send me a good vibe. I appreciate it. thank you :-)

peace. love. crossfit.

August 27th - DL and Burpees and then a tattoo

2011-08-27T15:53:00.002+02:00

I woke up at 5:30am this morning - no alarm- did my morning workout and back to bed....
dedication or insanity - I don't know and I don't care...I like it and my body wakes itself up so it's all how it's supposed to be.

Mellow Saturday....youngest son got a haircut....play with dog...eat....

9 hrs after my morning wod....afternoon wod

I have been looking forward to this wod all week....for real.
I love deadlifts....they tore my left hamstring during the OPEN.....so it's been a while....and after I jacked my shins this summer...I had to wrap them real good before the wod...they are still healing.

warmup dl
10 x 45lbs/20kg dl
5 x 90lbs/40kg dl
5 x 110lbs/50kg dl

Deadlifts and Burpees
5 Deadlifts 135lbs/61kg (going light to accomodate my hamstring that is still a little pissed at me)
10 Burpees
5 rounds

5:35 - my goal was to do it for form and unbroken. it was unbroken and form can be better but not too crappy.

post wod -pre clean up :-)

yes 5 rounds

some of us need reminders :-)

off to the tattoo fair - hah!

My favorite wod of the week!!!!!
still need to remember to press my knees out but, and hamstring is a little sore...makes me compensate a little with other muscles and form gets trickier to hold.

gave myself a treat after the wod
T2B practice
3 x 3 toes to bar....I want like 20 strung together...oh well not today
I got 3's.

peace. love. crossfit.

August 26th - TGIF......100 thrusters

2011-08-26T19:38:00.000+02:00

.....Thank goodness it's Friday...
I have tomorrow off...from work ...awesome....looking forward to tomorrows wod...:-)

Sunday rest day but work day....

today it was 100 thrusters @ 45 lbs(20kg)
I tried to do it for form... thrusters and squats are mechanically real difficult for me - it is quite frustrating.....I get off balance very easily- tip forward...but I am working on them...7:35...

to me the 100 workouts are always a mental game to begin with ....once I get going I am fine but before I start I think about that three digit number a lot....

going to the Stockholm Ink Bash this weekend - I want more art on me :-)

It's a pretty good time to do something new tomorrow after the wod.....unless I have to do some crazy stuff on Monday :-)

peace. love. crossfit.

August 25th - Payday if you are on staff in Sweden!!!!

2011-08-25T21:56:00.001+02:00

I run my own business....so I get paid when my clients pay me.......

Running day today! Not payday....

5K as fast as I can.
I have my route......

been a hectic week -prepping two shoots- having surgery on Tuesday- showing my apartment 3 days this week - dog-walker sick...well let's just say it's a bit hectic.

so with frustration and adrenaline running fairly high I took off.....

thought I tied both shoes with a double knot - I didn't
-left one came undone at 1km.....
tied my shoe
up to the bridge ....
sucky hill- across the bridge
-it's sort of a tiny uphill sucks the life out of your legs.....
but on the bridge it is beautiful ......
other side of the bridge 2km.....
gravel up hill through a wooded patch -
I run fast there cause it is a little scary.....
down hill gravel- gotta watch your step...don't want to twist an ankle....
along the quay......until it turns right
along the quay......and then there is a fu*?ing party tent in my path-
on the outside the water.... on the inside a bush
skip over the bush pass the serving people then 2 dudes decide they are going to stand in my way......
one of them realize that I am not going to fuck up my pace and steps aside the other does not -
I check his shoulder pretty hard as I pass ......(drunk idiot)
I did not turn around ....make the left up the stairs....across the other bridge...
this bridge sucks so bad after the stairs.......
along the water on the other side .....
up the hill (here is where I want to shoot myself), 400 meters left and 400 m never felt so damn long .....

29:12 PB!!!
(that's with one shoe tie-ing, one party tent in my way and a drunk idiot that got checked.)
oh yeah, and running for form also helps..chest up but do not lean back, slight torque, pick up your knees a little higher and pull heels a little higher towards your ass...and do it all a little faster...relax your shoulders let arms work but not tense.....applied knowledge is better than just knowledge..yes yes I know.....you told me so.

Still frustrated as all hell but in a great mood.

Peace. Love. CrossFit.

Aug 23rd...row 1 min rest 1 min new target distance

2011-08-23T22:34:00.000+02:00

yesterday I touched on the CrossFit Community......
We are definitely different!!!!
at the moment I train at the globo gym...I video my sessions and post for my coach....completely normal.

today I finished my wod
- hit my target meters and did not have to do penalty burpees....
I screamed with joy and relief - no burpees and I managed to pull high even when I was dead tired....and a new goal achieved......

.....I have never seen anyone walk out of spinning, body pump, piloxing, or other kind of 'class' screaming and high-five-ing or cheering each other on for that matter........but hey, what do I know.....maybe they do that at other gyms ;-)

today's WOD was
1 min row 1 min rest
10 rounds

hit 2800 meters or do burpees until 2800
( so if you get 2790 you do 10 burpees at the end)...

I got 2851 meters !!!! No f*#+ing burpees for me!!!!! YAY!

last week is beat by almost 100 meters.

this is how happy I was I did not have to do penalty burpees :-)

peace. love. crossfit.

22nd August......HSPU.....

2011-08-22T21:07:00.001+02:00

I have been doing CrossFit in some form for almost 2 years now....it has been a slow process for me - I have been injured and injured again....I focus and I try again....I am learning to be patient, something that I have to re-learn every day, like the HSPUs today.

---

At the moment I am training by myself with my coach long distance. He programs and I send videos and notes of the workouts and then I get feedback. Today was a feedback session. HSPU's were not up to par at all and needed to be addressed.

I am learning everything from scratch....at least that is what is feels like......right now.
Today it was HSPU.

10-8-6-4
Started with
3 abmats (1 abmats and 2 red dots)
got all reps - not unbroken but got all.

2 abmats (1 abmat and one red dot)
got all reps

1 abmat - nothing.......!!!
about 10 tries.....
then another 5.....

floor - did one negative but did not get up.

I texted my coach and asked how to proceed.
max out on 2 pillows.
got 2 then 3 then 3

got back on 1 abmat
tried another 5 times.....
started on my head and got 1 !!!!!
did that 2 more times
so a total of 3 on 1 abmat....PB.

I am amazed at the wonderful people that CrossFit has brought me in contact with....through my old box, the Certs, competitions, visiting other boxes, The Games, coaches. I have newer been invited to visit someones house that I met in spinning class....what is that with our Community???

This summer I was adopted by my Coach's whole box, CrossFit Harlem, instant friends that hang out and have fun together. Is it because we go thru hell together ? Does that create some special bond?

Spinning is hell....I don't bond with my biker next to me....odd?

Are CrossFitters just more open minded - we tried a lot of things - we were wild enough to try CrossFit once and crazy enough to stay with it?? I don't know - but I am sticking with it.

Peace. Love. CrossFit.

20th August 1000m row - 100 HSPU - 1000m row

2011-08-20T11:40:00.002+02:00

I could feel my left hamstring a little from yesterdays run!
todays adventure was
1000 m row(4:10)
100 HSPU
broken like this
10 with 2 abmats
90 with 1 abmat 2 red pillows...
I could do them in 5's at first then 3,s and 4's ....capping each 5 count, so 3+2 and so on....

1000 m row (4:14)

TOT WOD 43:14.......
so HSPU took about 35 minutes......yikes.
traps are a little tense

gotta have a hard head sometimes......

tomorrow is a rest day....next week new adventures and I have been invited to guest blog for CrossFit Elevate -fun.

peace. love. crossfit.

Aug 19th - 5 K run

2011-08-19T19:02:00.001+02:00

yep run this time....
no walking

I have a route with 3 long inclines and 2 sets of stairs......

5K - 31:17
6:15/km....
Nike Plus told me it was my best 5K - I want to believe her!
At least on this side of 30 :-)

I held 6min/km until 3 km...then I got tired.....so 18 mins I managed well....then I had to hold on and focus for 2.....

When I did it in June it took me 37 mins on a flat track....so I got better :-)

Peace. Love. CrossFit.

August 18th ----Rest day

2011-08-18T17:13:00.000+02:00

Acupuncture.......
walk with my dog
work
some mobility
I feel my hamstrings from the rowing intervals...yay hamstings!
man I am really hungry today.......
work some more....
wonder if I should run with or without my bodyguard tomorrow....she slows me down a little:-) tomorrow is a 5K.......

Peace. Love CrossFit.

17th August - 1min row 1 min rest 10 rounds

2011-08-17T20:18:00.000+02:00

today was a challenge ....

-1 min row

-1 min rest

10 rounds

target distance 2700....

any distance below that would mean burpees until you get to 2700.....

I was thinking that I might have to so 200 burpees.....

but I hit

2764meters

no burpees....

workout went well on an other wise pretty crappy day...been a while since I had one of those so it sucked.

better luck tomorrow.

peace. love. crossfit.

August 16th - 250 row 25 thursters ....4 rounds

2011-08-16T17:54:00.000+02:00

another mental wod for me
rowing is fine
thursters are my least favorite lift.....together with front squats.....

250 m row
25 thrusters @55lbs/25kg

4 rounds

21:14

nearly puked
row 1-3 1 min
row 4 1:10
broke all thrusters 5x5 but the were dreadful towards the end.

I cried from exhaustion on my way home

but I got it done.

Peace. Love. CrossFit.

Aug15th -Day 90 100 Front Squats 100 Back Squats 100 OHS

2011-08-15T21:46:00.001+02:00

Day 90 .......

This work out was the end of Phase #1
and a mental monster.......

I took time but I did the WOD for form...
100 Front Squats
100 Back Squats
100 OHS

all done with 45lbs bar/20kg bar.

It took me 40:05 to finish
OHS alone took 20 mins....they were the pain of this one

FS and BS I did in 10x10
OHS - my thumb was hurting and I did the first 50 in 5's
then I did them in 10's......
I tried to drop and work my way up on each rep.....

Mentally a very though wod - I tried to keep each set as clean as possible but I can tell on the video that I lost a few reps here and there.........
After the wod the tears were there...not because of pain .....just extremely tired.

Onward and upward.

Peace. Love. CrossFit

Aug 15th - day 1-90 of Coach Syncere of CrossFit Harlem and Afro Brutality

2011-08-15T13:32:00.001+02:00

Day #1 May 19th 2011

Weight 82,2 kg

Arms 35 cm r 35 l

Waist 86 cm

Thighs 64 l 62 r

Calves 36 r 36 l

PB's first 90 days

-DU's 25

-strung together box jumps 10 I think ....

-one hand handstand left and right

-lost 20,7 lbs (9,4kg)

Day #90 15th August 2011.

Weight 72,8 kg

Arms l 32cm r 32cm

Waist 76 cm

Hips 99cm

Thighs l 62cm r 61 cm

Calves l 34cm l 34 cm

Well.

Reflections on the first 90 days......Phase #1

Food log - it felt awkward in the beginning, like someone was going through my dirty laundry....I have definitely had issues with food-gone up and down in weight and used food as comfort or punishment....I did Paleo but I would cheat with my drug of choice BREAD....but now I like the journal - keeps me from cheating, I write down everything, not the exact weights of the food but pretty detailed. A couple of weeks ago I had a Diet DrPepper of all things.....like a treat one night.....I kicked my Diet Coke addiction before Christmas so it's not like I drink soda anymore....but..

'REALLY !!!?????' was the response to that.

'Ok' that was not on the approved list - I got that!

The thing is if I want to have a cheat day I can - I just have to write down what I eat, and then it becomes less appealing to cheat....to me. I don't want to get another 'REALLY' with 15 exclamation signs and question marks.

Training

I have learned to exit the comfort zone little by little.

I have learned new skills- see the PB's above.

I am more tolerant of long WODs than I originally thought.

I have a lot to learn! A LOT!

I have to find my hamstrings - and when I do I will kick even more ass :-) figuratively and literally!!!.

When Coach found out that my Back Squat is the same as my Bench Press the second 'REALLY!!!????' came.

So we are working on that.

When I split my chins open to the bone on a concrete flower box -

we stopped doing box jumps for that day. He was pretty upset that I would not be able to do the work. So was I. Words of wisdom - don't ever fall asleep on a push off doing box jumps.

My goal a couple of years back, actually when I turned 38 was to be as fit as I ever been at 40, mentally and physically. I am. And I intend to keep moving the boundaries further and further.

THINGS THAT HAVE WORKED FOR ME

*Find a coach you work well with - (Remember that it isn't a democracy while training so if you are having debates/negotiations every time then that person is maybe not the one for you. Or maybe you are not ready to have a Coach.)

*Listen well to instructions.

*Think less and do more while training.

*Focus on the movements - again don't fall asleep in the middle of a box jump - that is called 'poor mechanics' it hurts like hell, and you miss out on training.

*Do the work prescribed to the best of your ability.

*Celebrate PB's

Oh, and Phase #2 starts tomorrow day 91-180.

Eat clean. Think dirty. Train hard. (That is my fucking 'Carpe diem')

Peace. Love. CrossFit.

August 13th - Gymnastics with Coach Paoli

2011-08-13T19:51:00.000+02:00

Early on a Saturday morning I trecked to CrossFit Uppsala.

Carl Paoli has a Freestyle Gymnastics Seminar.

I get to Uppsala late so I run from the station to the box. Awesome box - CrossFit Uppsala rocks.!!!!!

Coach Paoli takes us though the

Hand Stands and one hand stands and then .....

HSPU progression

Aim

Load

Kip with spotters

Voila' Kipping HSPU

The Pistols......
my god I have to get my back side to work!!!!!!!Got some good pointers but man it is time to move a mountain.

the MU - bar and rings
rings were not possible today -my thumb injury did not like the load between the thumb and index finger........go figure

the pullups and the CTB

I am raw as hell from this day but I had so much fun - and I learned soooooo much.
My neurological and my muscle systems are completely exhausted.

Peace. Love. CrossFit

Carl Paoli and a tired student

12th August - 3 x 100

2011-08-12T20:50:00.000+02:00

Today I got my WOD via SMS

all is said was:

100 push ups

100 air squats

100 burpees

bloody hell sadist m-f!

was my thought while I smiled......CrossFit is definitely bringing out the twisted parts of people.

push-ups were so so....I broke the first 60 in 10's and it worked....then I broke the sets in 10 but had to rest at 7 or 8 for a little

air squats are a lot better and faster

did them in 10's

burpees -I just finished them....I think I broke them in 10's but I can't even remember....

It took about 23 mins.....

Tomorrow I am going to CrossFit Uppsala - Gymnastics Freestyle seminar with Coach Paoli

Whooo hoooo! Going to be fun!

Have you looked at the moon tonight!!!!!!!

Peace. Love. CrossFit.

August 11 - 3 mile run after a 17 hr work day = PB !!!

2011-08-11T23:29:00.000+02:00

finishing work today

A rest day
1 hr sleep
A 16 hr work/shoot day in pouring rain
a good night's sleep
Another 17 hr work/shoot day....

I was not really feeling the 3 mile run but I took my 'grace-day' yesterday so the get-out-of-jail-free-card was used up.

I took off around 22:40 with my dog and personal body guard Ronja .

Ronja wanted to take a slower pace but we pushed on......

I have a route that has 3 hills and 2 stairs.....
3 miles 31:26 that is with Ronja stopping once to do her thing........

I did a PB on the mile - at least on this side of 30.....
I am proud that I did it - real proud.....

Peace. Love. CrossFit.

August 8th ......

2011-08-08T21:42:00.000+02:00

I was dreading todays workout and longing for it at the same time

5 x 20 back squat at 95lbs/43kg....
rest between sets apx 2 minutes.....no re-rack during set.

trying to find my hamstrings and glutes, trying to find the best stance

I think I found them although I did some good morning get ups......I did sit down on all of them
and on the last set at rep 15 or 16 the trears.......but I finished.
It is not pain it is just tears from exthaustion.

Felt good when I was done.

Stood on my hands for a couple of minutes nothing major.......

home! eat!

peace. love. crossfit.

August 7th .....I slept 12 hrs last night.......

2011-08-07T15:53:00.002+02:00

Jetlag.....and a massive amount of thoughts have made sleeping tricky the last couple of days.
Well I woke up today at 1PM - I slept 12 hrs so I guess I needed it.

It is tropical rain showers outside.....Lifting heavy inside it is .
I am going to learn how to engage my hamstrings and glutes when I squat.....yes I know most people do that...I think do too just not as much as I should.

I wanted to go 'heavy for reps'.
Well heavy for me is as I noticed yesterday over 40kg....
so I did

25 x 40kg/88lbs back squat
5 x 50/110lbs kg back squat
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
I wanted to do as many as I had done on the 40 kg load......so now I did.
I looked at the video and my squats are not as deep as I want but working on that too.

now I am done with the 40 kg...tomorrow I raise the load...for 20 reps.....

Handstand practice 30-45 mins.
Variations.
one hand left and right
against wall
free standing
fore arm stand against wall - nearly ended on my nose...:-)

Tomorrow I start work at 7AM. So no morning session......

Peace. Love. CrossFit.

August 6th - back in the gym?

2011-08-06T12:20:00.000+02:00

Today was my first day back to training after the trip, the Games, the splitting of shins, the spraining of thumb......

I was going for a max back squat to see where I am.

I have lost about 20lbs in body weight and about the same in my max back squat.
I want a re-do on todays work out.!!!!
I want to do it again tomorrow - more focused.
This is what I did today

40kg/88lbs no prob
50kg/110lbs no prob
60kg/132lbs ok
70kg/154lbs fail
65kg/143lbs fail.....

killed it there.

I was working by myself and in the safety cage - good thing to have at fail...

I am not so happy with todays result at all but it is a starting point. I have a lot of work to do !!! A lot.

Peace. Love. CrossFit.

LA - GAMES - NYC for a day and now back to STOCKHOLM

2011-08-03T10:11:00.000+02:00

Got to LA.
Got a convertible.
Got a GPS.
Went to GAMES and I am so inspired !!!!
Took a bunch of pictures of the Afro Brutality athletes , Lisa, Neil, Aja and Elisabeth.
Watched Butcher's Garage Team - they were sooooo goood.!!!!!!
Spent Monday driving in LA- dinner with a friend and colleague -then off to the airport -
red eye to NYC -
job meeting and lunch then off to NEWARK
red eye to Stockholm.
Vacation done.

Tomorrow training and work starts again.
Shins are healing well.
Now it is high time to get really strong.

Happy Stockholm Pride week!

Peace. Love. CrossFit.

Check out the Reebok CrossFit Games Live Feed

2011-07-28T21:54:00.000+02:00

Watch what is going on here in CA.

Will try to post as much as possible.

Peace. Love. CrossFit

July 23-24th- 25th. Rest....and beach --- off we are in the Greyhound bus

2011-07-28T12:13:00.006+02:00

Saturday was Beach day - LIRR to Long Beach !!

It was really hot so the waves felt awesome.

I walked out in the ocean with my new glasses - like all the other people that was standing in the water with glasses on---then Neptune knocked me over and even though the water was knee high when I was standing it......the wave completely drenched me and the glasses are now a possible artifact for future archeologists.

Pissed.

Sunday.

Lot's of errands before we take off on our bus ride.

I am really going to miss NYC - my old friends, my new friends.

Things are not the same without you all........

I will be back soon though.

Monday.......-Wedensday night or actually Thursday 1AM

Up at crack of dawn - not to go training.

I would have loved to do 10 rounds of stairs this morning - I would have done 20 -but now we are on the BUS....

Greyhound......

I have been warned by everyone I told about this trip-.....

everything from good advise to 'oh my god.....'

Well.....we had a little of both before the bus took off.

I bought drinks last night - forgot those in the fridge

I bought neck pillows - got those

I have a long sleeved shirt with me – if the AC is working……

Got everyone up early to take out trash and get to Port Authority.....check

All the bags are still with us…..

7:00 we are on line - checked one extra bag $10...ok that is fine

checked out people on line.......

here is my tally

mellow hispanic couple - dude asked me about my tattoos......( they later argued quite loudly with the bus driver before getting on the bus…

mellow other dude

sort of transient girl with back pack - she was sleeping

young guy with no luggage......talks a lot....seems very off...staying the fu*k away from him…

one lady that does not seem to understand a lot and she is driving the bus driver crazy.

2 more mellow friends

some college kid couple

an african lady

and a bus driver who is a little like Michael Douglas in 'FALLING DOWN'......so I 'yes sir'ed him' and we're cool .....

Just now leaving NYC through the tunnel, NJ is our next state....

I cought a glimpse of the NYC skyline as we’re now heading into the unknown…….

And someone has not closed the bathroom door so the door keeps slamming into the door frame….

In philiadelphia we got a whole new cast of characters .
Hasidic Jew who is reading Hebrew
Some really big fellows that needs paleo bad !
An of course our bus does not have tv wifi or outlets :-)

In Harrisburg we got a national guard he looks like a vidual anti ' and a real Amish boy amongst others
- next stop is a longer one - we can eat they say - we'll see what they have that is Paleo :)
They had popeys burgerking Starbucks - ice coffee it is
I got some of my fellow passenger s to appear in pictures and some of them wAnted to take pics with me - I guess I should start to get used to people taking pictures of the tattoos - I do the same with others that have them
Pittsburg - new driver
Short stop but we had to get off

Amazing clouds outside Pittsburg

Cambridge , ohio is next
Oh and the lights inside the bus do not work ....,
And the Mall areas all look the same.

Then we changed busdriver every 8 hrs or so...

So many people and stories

Took a lot of pictures .........

Paleo is tricky at rest stops...been a lot of beef jerky and a hamburger without bun or two......

We got to LA safe now final prep for - The GAMES!!!!!

July 22 - Morning Stairs and Evening Bikram barbells

2011-07-23T03:43:00.001+02:00

7:00 in Morningside Park - about 98F/
these stairs are something else....maybe they are steeper, landings are shorter.... they are just killer .
8 times up fast - down slow....
then static holds for hamstring apx 5 mins -20s hold switch.....
then stairs in combo with the static holds -pretty much smoked my hamstrings totally...but gooooood.
legs hurt a bit but are healing well still......

6:00 PM in the basement----mind you it is 104 outside - Inside was fine ....cool even, until we all started lifting

Press
5x 35lbs
5x 65lbs
5x 70lbs
3x75lbs
1 x 80lbs
5 x 85 Push press
3 x 90 Push press
4 x 95 split jerk
2 x 100 split jerk
3 tries on 110 split jerk NG
3 tries on 115 split jerks NG (This is my prior PB)
2 tries on 120 -NG
2 tries 125-NG
2 tries 130-NG

These are not exactly bragging results but it is where I am at right now.

Tabata handstand x 30 rounds - that is 15 mins!!!!
That sucked after the presses

I have a lot of work to do - Awesome!

Peace. Love. CrossFit.

July 20th and 21st

2011-07-22T03:18:00.001+02:00

Wednesday was a rest day!
good for my shins...they are closing but really banged up. It sort of hurts quite a bit.......when I use my legs.

This morning I stayed home - not so great at all.
Going for the PM class - weather is at about 100 % humidity and around 102 degrees/38C....kind of like inside a mouth (yuck!!!!)

So if anyone is ever complaining again that it is a little hot in the box I will LAUGH!!!!!!

4 rounds up and down stairs with 2 x 53lbs(24kg) kb - It wasn't so much the weight and the stairs it was the sweaty slippery cramping grip......
3 rounds run up and down on other side tap ground and back - rainbow stair run....no extra weight.

10 swings @16 kg
10 KB-snatch-One-arm 32lbs/16 kg (5 on each arm)
10 hspu

2 x 1 min handstand hold

I got some schooling on my snatches and on my swings so I did a few more.

tomorrow we meet again at 7:00 AM - got to get all the training I can in before the bus ride.

peace. love. crossfit.

July 19th - hip opener and tabata hand stands

2011-07-19T15:41:00.001+02:00

the coffee cup was smiling at me :-)

7:00 AM

....a bit banged up.....the shins are very sore but wounds are closing it looks like so I am trying not to rip them open again.....
Coach was not happy about this little twist to things - makes moving fast very hard.....so
about 20 min hip mobility.......sitting in squat...walking in squat....try to get one leg forward......and so on....

then hand stands 20 sec up -10 sec rest x 10 or 12 .....felt like forever.

now - redressed the shins and they are under ice......!

6PM class - let's see what's up....
Hamstring static holds...
Shins are pretty bad....

Peace. Love. CrossFit.

July 18th - GROSS -stairs and box jumps and a bad jump off - and back at it!!!

2011-07-18T14:58:00.004+02:00

Ok 6AM start in the park today

when the alarm sounded at 5:00AM I was not so into it but I got up.

It all started great with the dreaded 10 rounds of 3 flights of stairs -

legs felt like lead from last weeks brutality but it was doable-I felt I was slow today.

I think it takes about 15-20mins

then back to the box jumps....we had 100 to do

did 10-11-12-13- going for 20 and at about 13 I had a lazy jump off.....I do not advise anyone to have a lazy jump off -

so total was about 50 box jumps - after my spill we sort of stopped...for the morning.

I shaved the skin off to the bone on both legs -not great for training at high level- really annoying.
Note to self an all others that want to stay with healthy shins !Again - no lazy jump offs!!!!

after cleaning them - more peroxide

one tape leg shut

nice and wrapped

Icing this crap to make 6PM count-we'll see if I can participate.

Oh yes.....got everyones back pack and walked double step up the stairs in the park on 148th street.....10 times

then static holds 20 secs hamstring focus ----for ever......heel to ass x 50 times each leg at least.....

knee up and heel to thigh....x 30 times each leg at least....

it was so muggy and even though I was doing static stuff I looked like I had run 10 miles.

peace. love. crossfit

July 16th - workout and massage

2011-07-16T22:02:00.000+02:00

Team wod -

30 on climb on top of stage as a warm up

Run one Lap up stairs down stairs flat.

10 burpees

Rest while team mate is running

4 rounds

3 max hold hand stands

1 hand handstand

100 push ups

90 massage-------

now I feel like I have been in a fight.

Rest day tomorrow.

peace. love. crossfit.