Archive for January, 2014

  • Status: Feeling like shit, which my HRV-meter as well told me. It said “take it easy today”. How can that be after a day of complete rest? But is a days work w a short break for lunch really rest or is it better do workout instead ? Where is the line between recovery work, training dose and complete rest ? What components need to be there to really call a day off a recovery day? The answer is: It depends. Team challenge with Angelica A: Jerk Ladder from 90kg with 5kg increments every minute. I hit 140kg which is […]

    Again – do not trust your body, just let it flow into Salsa-land.

    Posted on 2014-01-31 | No Comments
    Status: Feeling like shit, which my HRV-meter as well told me. It said “take it easy today”. How can that be after a day of complete rest? But is a days work w a short break for lunch really rest or is it better do workout instead ? Where is the line between recovery work, training dose and complete rest ? What components need to be there to really call a day off a recovery day? The answer is: It depends. Team challenge with Angelica A: Jerk Ladder from 90kg with 5kg increments every minute. I hit 140kg which is […]

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  • Status: So goddamn tired and grumpy. Did some X-country last evening and yup had trouble falling asleep. Idiot. Plus ass DOMS deluxe. A: Clean 110kg x 2 x 9 sets Very heavy but I got more and more motivated by the minute. Thank you Malin for keepimg the spirits high. Decided to skip the strength metcon after and focus on to get through the WOD instead. B: Conditioning 20min 40s work, 20s rest 5 Burpees 6 Pull-ups AMRAP time left Wall Balls 9kg I did 116 Wall Balls (5.8 WB on average per round). Today I had a HR monitor […]

    Cut back to increase

    Posted on 2014-01-29 | No Comments
    Status: So goddamn tired and grumpy. Did some X-country last evening and yup had trouble falling asleep. Idiot. Plus ass DOMS deluxe. A: Clean 110kg x 2 x 9 sets Very heavy but I got more and more motivated by the minute. Thank you Malin for keepimg the spirits high. Decided to skip the strength metcon after and focus on to get through the WOD instead. B: Conditioning 20min 40s work, 20s rest 5 Burpees 6 Pull-ups AMRAP time left Wall Balls 9kg I did 116 Wall Balls (5.8 WB on average per round). Today I had a HR monitor […]

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  • Status: Recovered but a bit sore legs. At the gym with more than half the team. A: Squat Jerk Hands at inner markers easier than medium wide. WTF ? How is this possible? B: 1 Power Clean + 4 Push Jerk + 1 Thruster E60s x 6sets 80kg x 4 sets, then 90kg in 2 sets. Used a pulse watch. Had 171 in pulse at set 6. This sure is pulse training when using a moderate weight.     C:  Front Squat 3 x 90-100-110, 2×120-130-1×140 D: Back Squat 5×110, 130, 140, 2×150, 5 x 130 E: Front racked lunges […]

    Medium volume – LOL

    Posted on 2014-01-28 | No Comments
    Status: Recovered but a bit sore legs. At the gym with more than half the team. A: Squat Jerk Hands at inner markers easier than medium wide. WTF ? How is this possible? B: 1 Power Clean + 4 Push Jerk + 1 Thruster E60s x 6sets 80kg x 4 sets, then 90kg in 2 sets. Used a pulse watch. Had 171 in pulse at set 6. This sure is pulse training when using a moderate weight.     C:  Front Squat 3 x 90-100-110, 2×120-130-1×140 D: Back Squat 5×110, 130, 140, 2×150, 5 x 130 E: Front racked lunges […]

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  • Status: Very tired. Bad and short sleep. I wish that that the kids could always be at home and my fantastic other half as well. It is amazing what a difference +8 hours of sleep does to you. Poor Wilma was so tired when I woke her up this morning and she was so grumpy all the way to daycare. I truly do not think it was meant to be this way but hey everyone does it.   Daily training summary     A: Handstand walk sideways. Fun! B: Snatch Sots press 3 x 20-30-35-40 C: Snatch 7 singles at […]

    I wish…

    Posted on 2014-01-27 | No Comments
    Status: Very tired. Bad and short sleep. I wish that that the kids could always be at home and my fantastic other half as well. It is amazing what a difference +8 hours of sleep does to you. Poor Wilma was so tired when I woke her up this morning and she was so grumpy all the way to daycare. I truly do not think it was meant to be this way but hey everyone does it.   Daily training summary     A: Handstand walk sideways. Fun! B: Snatch Sots press 3 x 20-30-35-40 C: Snatch 7 singles at […]

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  • Met my family at a birthday party today. Of course X-Country came up. My big sis is participating in “Tjej-Vasan” so she is accumulating miles fast. She has as big competitive instinct as I which scares the shit out of me. I will not lose a bet. Never. So yet another short session this evening,  third this week. Same distance as last time + about 5-600m in 17mins (3.5kms ?) instead of 20. I solved the strap issue and yes indeed it was me who was the moron and now I finally found stroke power and did not give in […]

    X-Country – Finally found some power

    Posted on 2014-01-26 | No Comments
    Met my family at a birthday party today. Of course X-Country came up. My big sis is participating in “Tjej-Vasan” so she is accumulating miles fast. She has as big competitive instinct as I which scares the shit out of me. I will not lose a bet. Never. So yet another short session this evening,  third this week. Same distance as last time + about 5-600m in 17mins (3.5kms ?) instead of 20. I solved the strap issue and yes indeed it was me who was the moron and now I finally found stroke power and did not give in […]

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  • Status: Recovered again! See a trend here? Good sleep, good results! A: Front Squat 2×60-140, 125 x 2 x 3set Going to front squat more, I just do not like to have the bar in front rack B: Snatch DL pause at knee 3x60kg,80, 100 C: Clean DL pause at knee 3×60, 80, 100, 120, 150 D1: Deadlift 15 x 150kg Lord this kicked the pulse! D2: Press BN 3x65kg E: 20min 12 Russian KBS 32kg 12 Burpees 24 kcal row Exactly 8 rounds After 1 round, pulse 164, after 2: 169 then steady at 169-173 for 4 more rounds […]

    Vo2Max ?

    Posted on 2014-01-25 | No Comments
    Status: Recovered again! See a trend here? Good sleep, good results! A: Front Squat 2×60-140, 125 x 2 x 3set Going to front squat more, I just do not like to have the bar in front rack B: Snatch DL pause at knee 3x60kg,80, 100 C: Clean DL pause at knee 3×60, 80, 100, 120, 150 D1: Deadlift 15 x 150kg Lord this kicked the pulse! D2: Press BN 3x65kg E: 20min 12 Russian KBS 32kg 12 Burpees 24 kcal row Exactly 8 rounds After 1 round, pulse 164, after 2: 169 then steady at 169-173 for 4 more rounds […]

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  • Status: Woke up at 7:15 by myself. Recovered, hungry. Team challenge with Erika. A: Clean ladder every 60s Erika started and she hit a 7,5kg and really fueled my inner fire. So proud of her! I started. 90, 95, 100, 105 then 110kg was the heaviest lift, 115, 120, 125, 130, 135 all very easy. 140 pretty heavy and then 145 PR! 4kg lighter and 5kg PR. A very ugly lift but I really WANTED it B: 3min headstand to handstand 2m This went very well. Sparing the details. C: Team WOD with Erika 30 wb 9kg/6kg mens height 30 […]

    The Gorilla is back hidden in Chimp costume

    Posted on 2014-01-24 | No Comments
    Status: Woke up at 7:15 by myself. Recovered, hungry. Team challenge with Erika. A: Clean ladder every 60s Erika started and she hit a 7,5kg and really fueled my inner fire. So proud of her! I started. 90, 95, 100, 105 then 110kg was the heaviest lift, 115, 120, 125, 130, 135 all very easy. 140 pretty heavy and then 145 PR! 4kg lighter and 5kg PR. A very ugly lift but I really WANTED it B: 3min headstand to handstand 2m This went very well. Sparing the details. C: Team WOD with Erika 30 wb 9kg/6kg mens height 30 […]

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  • Tried out the tracks behind our house today. They are not that bad, just a few more inches of snow and they will be very good. I still have trouble with my right staff though. The strap is way too tight or I am attaching it as a retard. It makes my hand entirely numb. I think I need an equipment lesson I really suck uphill. I cannot get into any sort of flow and feel powerless. However when I get out on a more plain surface I feel that I do have some power in the strokes. The triceps […]

    Cross Country skiing is NOT mental recovery

    Posted on 2014-01-23 | No Comments
    Tried out the tracks behind our house today. They are not that bad, just a few more inches of snow and they will be very good. I still have trouble with my right staff though. The strap is way too tight or I am attaching it as a retard. It makes my hand entirely numb. I think I need an equipment lesson I really suck uphill. I cannot get into any sort of flow and feel powerless. However when I get out on a more plain surface I feel that I do have some power in the strokes. The triceps […]

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  • Status: Had hard time falling asleep and slept pretty bad due to the skiing last night I think. The hours were there but the quality not. So I tried out my new Skiing equipment yesterday. It took a while to just get it on and to get comfy. I skiied 3.3km in 24mins haha lol. The track is pretty much half uphill and half downhill which killed me initially but I recovered. It took me 15mins before I found a good stroke. I will get down to half of this time I think with some practice. Todays session. 1. Weightlifting […]

    Snatch conditioning – and the worst squatting session ever

    Posted on 2014-01-22 | No Comments
    Status: Had hard time falling asleep and slept pretty bad due to the skiing last night I think. The hours were there but the quality not. So I tried out my new Skiing equipment yesterday. It took a while to just get it on and to get comfy. I skiied 3.3km in 24mins haha lol. The track is pretty much half uphill and half downhill which killed me initially but I recovered. It took me 15mins before I found a good stroke. I will get down to half of this time I think with some practice. Todays session. 1. Weightlifting […]

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  • Pretty much sums up how I feel about wide grip Jerk Status: 9 hours of sleep!. PR! Bodyweight of 90.2kg today. Soon very soon I will be a chimp. It was a long time ago since I was below 90kg. A: E60s Jerk 90kg x 3 x 5sets Down calculated my max to 130kg (from 145) since I missed 135 last Saturday. Walking the talk. Used 70% of that since I was so destroyed yesterday. This was pretty easy but I complained a lot about my left lat area which is troublesome in the lockout. I did all reps with […]

    Jerk with wide grip sucks

    Posted on 2014-01-21 | No Comments
    Pretty much sums up how I feel about wide grip Jerk Status: 9 hours of sleep!. PR! Bodyweight of 90.2kg today. Soon very soon I will be a chimp. It was a long time ago since I was below 90kg. A: E60s Jerk 90kg x 3 x 5sets Down calculated my max to 130kg (from 145) since I missed 135 last Saturday. Walking the talk. Used 70% of that since I was so destroyed yesterday. This was pretty easy but I complained a lot about my left lat area which is troublesome in the lockout. I did all reps with […]

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  • Status: Not too bad, 8,5-9 hours of sleep but still felt sluggish and sore. A: Headstand to Handstand walk 2meter Felt pretty good B: Muscle Up tech Stiff in the lats but pretty easy C: Clean Sots Press – a joke today Worked half squat presses out in front and from neck instead to improve the Jerk D: Clean E60s 115kg x 8 sets Felt heavy to stand the cleans up. I did doubles at 120kg last week and this felt equally heavy even though the video does not tell that. Since I felt it would be heavy today I […]

    Deadlifts kill cns

    Posted on 2014-01-20 | No Comments
    Status: Not too bad, 8,5-9 hours of sleep but still felt sluggish and sore. A: Headstand to Handstand walk 2meter Felt pretty good B: Muscle Up tech Stiff in the lats but pretty easy C: Clean Sots Press – a joke today Worked half squat presses out in front and from neck instead to improve the Jerk D: Clean E60s 115kg x 8 sets Felt heavy to stand the cleans up. I did doubles at 120kg last week and this felt equally heavy even though the video does not tell that. Since I felt it would be heavy today I […]

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  • Status: Recovered again but the shoulders feel like they really have been working. No pain but stiffness. With Viktor A: Jerk ladder E60s 90kg add 5kg every 60s Viktor nailed 125kg which is a 5kg PR. I only got 130kg today. B: in 15min Deadlift 5 rep ladder start at 60kg add 20kg every round 4 HSPU 15cm between Did 5x180kg then lowered to 160kg and did 3 more sets. Viktor did 4sets. My back is pretty sore now so I think it was a good call. C: In Team of 2 2 Rounds RPE 8-9 30 Ring Dips, alternate […]

    The team is evolving

    Posted on 2014-01-18 | No Comments
    Status: Recovered again but the shoulders feel like they really have been working. No pain but stiffness. With Viktor A: Jerk ladder E60s 90kg add 5kg every 60s Viktor nailed 125kg which is a 5kg PR. I only got 130kg today. B: in 15min Deadlift 5 rep ladder start at 60kg add 20kg every round 4 HSPU 15cm between Did 5x180kg then lowered to 160kg and did 3 more sets. Viktor did 4sets. My back is pretty sore now so I think it was a good call. C: In Team of 2 2 Rounds RPE 8-9 30 Ring Dips, alternate […]

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  • Status: Recovered! Team challenge with Sofie A: Snatch Ladder add 5kg Every 60s, start at 70kg/40kg Sofie nailed a PR at 60kg, very impressed by that in a ladder format. She has gained 10kg in the Snatch in roughly 2 months I think. That is crazy good. Sofies Snatch     I got to 105kg with no fails but had no power to get 110kg. Actually I think I never have been more far away from nailing a lift As you can see it is my back angle and upper back that is the problem as always. If I was […]

    So the chicks are learning OL huh

    Posted on 2014-01-17 | No Comments
    Status: Recovered! Team challenge with Sofie A: Snatch Ladder add 5kg Every 60s, start at 70kg/40kg Sofie nailed a PR at 60kg, very impressed by that in a ladder format. She has gained 10kg in the Snatch in roughly 2 months I think. That is crazy good. Sofies Snatch     I got to 105kg with no fails but had no power to get 110kg. Actually I think I never have been more far away from nailing a lift As you can see it is my back angle and upper back that is the problem as always. If I was […]

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  • Status: Not recovered, wanted more sleep but my little Emma was so sweet in the morning. We talked about big things in her life. Wonderful moments. With Erika at the gym A: Squat Jerk – VERY hard exercise 20-80kg with lots of fails at 90kg, pure mobility problems.     B: Tall Snatch 20kg x 5 x 5set Good exercise, got faster and faster   C: Hi-hang Snatch 40kg x 5 x 5set Also good, felt more solid every rep.   D: Jerk Every 60s 120kg x 1 x 8 set As you can see I lack mobility so I […]

    Strong as an OX

    Posted on 2014-01-16 | No Comments
    Status: Not recovered, wanted more sleep but my little Emma was so sweet in the morning. We talked about big things in her life. Wonderful moments. With Erika at the gym A: Squat Jerk – VERY hard exercise 20-80kg with lots of fails at 90kg, pure mobility problems.     B: Tall Snatch 20kg x 5 x 5set Good exercise, got faster and faster   C: Hi-hang Snatch 40kg x 5 x 5set Also good, felt more solid every rep.   D: Jerk Every 60s 120kg x 1 x 8 set As you can see I lack mobility so I […]

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  • Status: Recovered! Met up with the super-females Angelica and Erika. Viktor and Malin was there before us, nice to watch them suffer in the WOD we would do later. 1. Skill Headstand to Handstand Next time I will try to get down to headstand again and kick back up.     2. Flexibility Clean Sots Press, went really bad today but worked a lot with it 3. Conditioning E60seconds x 6set, used 80kg 3 Power Clean + 1 Clean + 1 Front Squat + 1 Thruster Pretty easy! Rest exactly 3min 4. Weightlifting E60seconds Clean 110kg (80%) x 3 x 5set […]

    Sick training

    Posted on 2014-01-15 | No Comments
    Status: Recovered! Met up with the super-females Angelica and Erika. Viktor and Malin was there before us, nice to watch them suffer in the WOD we would do later. 1. Skill Headstand to Handstand Next time I will try to get down to headstand again and kick back up.     2. Flexibility Clean Sots Press, went really bad today but worked a lot with it 3. Conditioning E60seconds x 6set, used 80kg 3 Power Clean + 1 Clean + 1 Front Squat + 1 Thruster Pretty easy! Rest exactly 3min 4. Weightlifting E60seconds Clean 110kg (80%) x 3 x 5set […]

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  • Status: Well you know the drill by now. Met up with the strong girls Malin N and Angelica. A: KB Sots press, could not even do 2 x 12kg with 100% straight arms. Practiced for a while then I told Angelica to go “crazy chinese coach” on me. Good stuff. B: 6 x E60s Power Snatch + Hi-Hang Snatch + Snatch 70kg, pretty easy C: 8 x E60s Snatch 2 x 90kg 3 fails, not good. But hey… 13 x 90kg perhaps is a good recovery session ? D: 20min ABAB (zone 1) In team of three 15m 2-team tire flip […]

    AsBoringAsPossible – ABAP

    Posted on 2014-01-14 | No Comments
    Status: Well you know the drill by now. Met up with the strong girls Malin N and Angelica. A: KB Sots press, could not even do 2 x 12kg with 100% straight arms. Practiced for a while then I told Angelica to go “crazy chinese coach” on me. Good stuff. B: 6 x E60s Power Snatch + Hi-Hang Snatch + Snatch 70kg, pretty easy C: 8 x E60s Snatch 2 x 90kg 3 fails, not good. But hey… 13 x 90kg perhaps is a good recovery session ? D: 20min ABAB (zone 1) In team of three 15m 2-team tire flip […]

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  • A bit inspired by Olavis talk during lunch of Kettlebell VO2max training. Session 2 for today Warmup Until my HR Monitor showed 155 12 kcal row 12 Russian KBS 16kg Took about 2 minutes then (just) 2 x 5min of 7 Burpees 7 Russian KBS 32kg 3min rest 6 rounds + 5 KBS, 6 rounds + 3 KBS My HR was peaking on 179 and averaged 171 which is 90% of my Max HR = I got something like 6-8minutes of vo2max training. Not much but perhaps enough for some stimuli ? Good stuff. Perhaps I will contiue this. Lets […]

    Then he did a little vo2max

    Posted on 2014-01-13 | No Comments
    A bit inspired by Olavis talk during lunch of Kettlebell VO2max training. Session 2 for today Warmup Until my HR Monitor showed 155 12 kcal row 12 Russian KBS 16kg Took about 2 minutes then (just) 2 x 5min of 7 Burpees 7 Russian KBS 32kg 3min rest 6 rounds + 5 KBS, 6 rounds + 3 KBS My HR was peaking on 179 and averaged 171 which is 90% of my Max HR = I got something like 6-8minutes of vo2max training. Not much but perhaps enough for some stimuli ? Good stuff. Perhaps I will contiue this. Lets […]

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  • Status: Hey you cold please go away, 7 hours sleep. Olavi reminded me that 8 hours is a minimum. Thanks, say that to my kids. Met up with half the team which did a challenge today. They were very fast, impressive. 1. Skill Handstand Hold in a 1.5 diameter circle 46 secconds, decent! 2. Flexibility Clean Sots Press + OHS – 40kg Not really a 100% OK Sots press but it is the best try at it every so I’ll take it!   3. Conditioning E60s @ 80kg x 6 sets of Power Clean + Push Jerk, Clean Thruster, Front […]

    The new Gorilla-format rocks

    Posted on 2014-01-13 | No Comments
    Status: Hey you cold please go away, 7 hours sleep. Olavi reminded me that 8 hours is a minimum. Thanks, say that to my kids. Met up with half the team which did a challenge today. They were very fast, impressive. 1. Skill Handstand Hold in a 1.5 diameter circle 46 secconds, decent! 2. Flexibility Clean Sots Press + OHS – 40kg Not really a 100% OK Sots press but it is the best try at it every so I’ll take it!   3. Conditioning E60s @ 80kg x 6 sets of Power Clean + Push Jerk, Clean Thruster, Front […]

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  • Status: Decent sleep but my lungs are full of slime. Spitted at least 10 big chunks right when I woke up. If this continues I must pull the break and initiate some low intensity training. Met up with a lot of peeps at the gym. Fun times. A: Clean and Jerk heavy single 4-5 x 40-50-60-70, 2-3 x 80-90-100-1 x 107.5-115-122.5-122.5-122.5-127.5-132.5F(Jerk) Olavi complained about me being on my toes and about my upper back. Good instruction, I need to hear this every day. This was why I repeated 122.5 until it felt ok. Lord I got really nailed by the […]

    Good training with Olavi

    Posted on 2014-01-11 | No Comments
    Status: Decent sleep but my lungs are full of slime. Spitted at least 10 big chunks right when I woke up. If this continues I must pull the break and initiate some low intensity training. Met up with a lot of peeps at the gym. Fun times. A: Clean and Jerk heavy single 4-5 x 40-50-60-70, 2-3 x 80-90-100-1 x 107.5-115-122.5-122.5-122.5-127.5-132.5F(Jerk) Olavi complained about me being on my toes and about my upper back. Good instruction, I need to hear this every day. This was why I repeated 122.5 until it felt ok. Lord I got really nailed by the […]

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  • Status: Still pissed and I got a really ugly cold. Team challenge with Malin Nyström today A: Hang Snatch (no straps) 1RM Up to 105kg with no misses then fail at 107.5kg, stopped there. No need to max out since Malin and I will win this event.     B: Best handstand hold inside your jump rope in 3mins 22, 20, 22secs then my shoulders were pretty much fried and I did a few attempts at 10-15 secs. 22secs is not way near my best but hey C: In team of 2: 50 Back Squat 60kg/42.5kg, alternate freely 40 CTB […]

    Decent performance

    Posted on 2014-01-10 | No Comments
    Status: Still pissed and I got a really ugly cold. Team challenge with Malin Nyström today A: Hang Snatch (no straps) 1RM Up to 105kg with no misses then fail at 107.5kg, stopped there. No need to max out since Malin and I will win this event.     B: Best handstand hold inside your jump rope in 3mins 22, 20, 22secs then my shoulders were pretty much fried and I did a few attempts at 10-15 secs. 22secs is not way near my best but hey C: In team of 2: 50 Back Squat 60kg/42.5kg, alternate freely 40 CTB […]

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  • Status: Pissed and _very_ tired About that Lucas Parkers PED thread messed up my sleep so that I am pissed about everything today About that so much focus is who is on the juice and who’s not and not about the actual performances About that mr Parkers statement solidifies my beliefs about the truth about our sport About that we clearly have different viewpoints in Europe compared to USA regarding PEDs. If you do not believe me then just go see the “Bigger faster stronger” documentary below or hell just scroll a little in the comments in Parkers PED thread. […]

    Pissed about PEDs

    Posted on 2014-01-09 | No Comments
    Status: Pissed and _very_ tired About that Lucas Parkers PED thread messed up my sleep so that I am pissed about everything today About that so much focus is who is on the juice and who’s not and not about the actual performances About that mr Parkers statement solidifies my beliefs about the truth about our sport About that we clearly have different viewpoints in Europe compared to USA regarding PEDs. If you do not believe me then just go see the “Bigger faster stronger” documentary below or hell just scroll a little in the comments in Parkers PED thread. […]

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  • Status: Horrible, my head feels like it is full of snot. Bad sleep since I got the brilliant idea at 22:30 to watch Desolation of Smaug. Good thing I fast forwarded through some parts though. Weighing 91.1kg, goal to weigh steady at 89kg and perhaps even 88kg. I will be a much better athlete with a few less kg to carry in pull-ups etc. I do not think I will loose any strength since I probably have 15% BF. Should be pretty easy. Lost 3kg in 2 days just due to removal of excessive sugar. Guess it is the water […]

    Gorilla going Chimp

    Posted on 2014-01-08 | No Comments
    Status: Horrible, my head feels like it is full of snot. Bad sleep since I got the brilliant idea at 22:30 to watch Desolation of Smaug. Good thing I fast forwarded through some parts though. Weighing 91.1kg, goal to weigh steady at 89kg and perhaps even 88kg. I will be a much better athlete with a few less kg to carry in pull-ups etc. I do not think I will loose any strength since I probably have 15% BF. Should be pretty easy. Lost 3kg in 2 days just due to removal of excessive sugar. Guess it is the water […]

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  • Status: Long sleep but got a cold = been snoring like a full grown pig A: Free handstand practice inside a jump rope 6-7 times over 20 secs and A LOT of 4-5 secs However I beat my 1 day old PR like 3-4 times and best of today was 32secs. Then carried on with some more handstand without the worry about a rope. Got something like 30, 38, 44secs I think I stood over 15mins total today, so much for recovery day       B: Straight line snatch 3×20-60kg     Then Viktor, Jonas and Linda went for […]

    Evil chicks are everywhere

    Posted on 2014-01-07 | No Comments
    Status: Long sleep but got a cold = been snoring like a full grown pig A: Free handstand practice inside a jump rope 6-7 times over 20 secs and A LOT of 4-5 secs However I beat my 1 day old PR like 3-4 times and best of today was 32secs. Then carried on with some more handstand without the worry about a rope. Got something like 30, 38, 44secs I think I stood over 15mins total today, so much for recovery day       B: Straight line snatch 3×20-60kg     Then Viktor, Jonas and Linda went for […]

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  • Status: Sore throat A: Free handstand best at 20s B: Double KB OHS 24kg x 3 reps C1: Muscle Clean Complex up to 85kg C2: 2 Power Clean + 1 Clean 85kg -> 97.5kg (no hook) C3: Clean 3×105-112.5-120-1x128kg-2x133kg Despite the form which is bad I am on the right track. Heaviest double in over a year. Just keep on lifting now.       D: 15min Front Squat 3x60kg, add 10kg every round 4 Bar MU Did 3x130kg FS + 32 bar mu Good workout! E: EMOM til fail 7 Thruster 35kg 7 Pull-ups 7 burpees LOL!!! 1st round […]

    Yes Si I suck at CrossFit

    Posted on 2014-01-06 | No Comments
    Status: Sore throat A: Free handstand best at 20s B: Double KB OHS 24kg x 3 reps C1: Muscle Clean Complex up to 85kg C2: 2 Power Clean + 1 Clean 85kg -> 97.5kg (no hook) C3: Clean 3×105-112.5-120-1x128kg-2x133kg Despite the form which is bad I am on the right track. Heaviest double in over a year. Just keep on lifting now.       D: 15min Front Squat 3x60kg, add 10kg every round 4 Bar MU Did 3x130kg FS + 32 bar mu Good workout! E: EMOM til fail 7 Thruster 35kg 7 Pull-ups 7 burpees LOL!!! 1st round […]

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  • Status: Pretty good! With Viktor at the gym. Good company. A: Clean technique work up to 100kg. No hook, try to pull actively with the arms in the turnover etc. 2×100-107.5-115-1+1Fx122.5-2×122.5-1+1Fx130kg-2x130kg I was ready to give up after the first fail at 122.5 but gathered my thoughts. The 2nd Clean at 122.5 was very heavy though since I got under too fast leaving lots of air for the bar to crash on me. Felt like a 150kg Front Squat. Same problems on the 130kg but on the 2nd I only came to a high pull. Mentally slapped myself and nailed […]

    Its all about mindset

    Posted on 2014-01-04 | No Comments
    Status: Pretty good! With Viktor at the gym. Good company. A: Clean technique work up to 100kg. No hook, try to pull actively with the arms in the turnover etc. 2×100-107.5-115-1+1Fx122.5-2×122.5-1+1Fx130kg-2x130kg I was ready to give up after the first fail at 122.5 but gathered my thoughts. The 2nd Clean at 122.5 was very heavy though since I got under too fast leaving lots of air for the bar to crash on me. Felt like a 150kg Front Squat. Same problems on the 130kg but on the 2nd I only came to a high pull. Mentally slapped myself and nailed […]

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