Salmon

What a beautiful spring day and it's the last day of April! It felt good to get a good crossfit workout in a busy day out of the way!

* Headstaning really fell into place! Next will be to push getting good reps doing Headstand pushups.

* Went through a bunch of new exercies I'll be doin for the next 14 days!

* Crossfit run of 21x, 15x 9x Tuck Jumps and Pushups.

* Backsquats 10x90 kg (went for 15, but 10 was still good!)

Foodwise: Fläskpankaka for lunch, and Salmon and Brocolli for Dinner (see pix).

Balance

It's key to get the right balance of the Trinity: Exercise, Food & Sleep! If one is off the rest goes down..and sleep is not to be underestimated!

Gordon Ramsay was scheduled to be at NK (Stockholm) yesterday signing his new book. The signing was cancelled and moved to September and a new date will be announced. It'll be well worth the wait to keep watching for this event! The reason for the change of plans: He's in India working on a new TV show.

For info on the new book, "Frisk Aptit" is the Swedish title and on Ramsay:

http://www.adlibris.com/se/product.aspx?isbn=9171261508

http://www.gordonramsay.com/

Short and Sweet!

New entry after a busy weekend.. Enjoyed a good crossfit workout mainly focusing on heavylifts.

Main points:

• Headstanding
• OHS 5 x 27,5 kg -- Cool exercise that demands control and focus. Good to get going with adding weights.
• Pullups 15 (Personal Record!!) and then 10x, 8x -- The trick that does it for me is to keep good tempo and go for as many reps as possible, and not to slow down. It's all about strength and attitude -- not cardio ;-) .
• Deadlifts 1x 130 kg , 5 x120 kg --Classic and key exercise.

Attended a breakfast meeting about the "7 worst branding misstakes you can make" at Operakällaren arranged by MIS (Stockholm marketing association). A funny fact and typical translation misstake is the different meaning of words in other languages i.e SIDA (swedish gov't aid organisaton) means Aids in French..You can see the reaction of the French speaking colonies when they read "Sida (read AIDS) works to help the poor and underdevloped"

I also had an hour of language lessons trying to improve my French! Did quite well today. Will study hard for the next 2 coming weeks!

Have been doing good with the food and it gives results!

Tropa de Elite

Great movie! Watched it last nite' and can recommend you to watch it. Really well shot and produced and the actors/actresses do an awesome job conveying the story and atmosphere of Rio and the Favellas.

Todays Crossfit was a mix of technique and heavylifts.

• Head standing
• OverHead Squats (OHS) – 3 x 5 (Bar Bell 20kg) - technique
• A run of: 5 x 5 Deadlifts (100 kg) mixed with 5 x 10 Burpees - Heavylifts and Cardio!
• Stomach exercises

Todays Workout!

Tuesday means Crossfit training (I try to stick to Tuesdays and Thursdays). It's best way to end a long working day and be able to reload with new Energy and Stamina. I performed well and the following exercises kept my cardio up really good!

• Head standing – Fun, as I am getting better at this again!
• OverHead Squats (OHS) –working on technique, getting things perfect.
• An effective run of 21, 15, 9 reps of Back Squats (70 kg), Pull ups (did 21, 15) and in between sit ups instead of takig a break between sets..

I dig doing the Back Squats, the same as I like Deadlifts. It's an all body workout that with focus and determination gives great results and you really lift a lot of combined kilos. Click on the link for some cool facts and info.

Today’s Food:

• Breakfast: Kvarg w. berries+ a Portland Espresso from Mellqvist
• Lunch: Tandoori Chicken and Rice
• Dinner: Awesome Salmon and Broccoli. A classic dish I eat frquently -- check out the pix

A plug for great Financial commentary by Peter Shiff.

http://www.europac.net/

Leg of lamb

Celebration time -- had this nice Leg of Lamb at Aquavit Grill Raw Bar located at Clarion Sign Hotel in Stockholm. Always a treat and I am a big fan of their Ribs also.

Deadlift

Enjoyed a great Crossfit workout today! Main Points:

* Headstanding - starting to get the hang of it again.

* Over head squats (OHS) 3x5 20 kg -- w. good flow

* 5 x 3 Deadlift a' 120 kg & 15 Pushups -- w. good run and tempo.

Deadlift is a good and powerful exercise (one of my favorites) and uses Torso, Legs, Hips and Forearms-- see below

http://en.wikipedia.org/wiki/Deadlift

Todays Food:

Breakfast: 2 Eggs and Ham & Turkey + a great Espresso from Caffé Como

Lunch: Lamb-minced beef

Dinner: Sushi from Raw (Rörstrandsgatan) see pix

TV Plug:

Watched "Ross Kamp on Gangs" (Discovery at 22.00 every Thursday) Check it out. Follows different gangs around the world. Award Winning Series.

http://skyoneonline.co.uk/rosskempgangs/

http://en.wikipedia.org/wiki/Ross_Kemp_on_Gangs

Everyday Demons

To catch up on yesterdays crossfit exercise. Great workout that started out with cardio. 4 min intense running on the threadmill; 8x: 20 sec running, 10 sec rest with maximum incline. Continued with trying to get the headstanding working. Next a "bunch of reps" of shoulder presses and pullups. Ended with a run of 30x, 20x, 10x Kettlebell (32 kg) swings & Situps.

Lesson of the day: Perfect Practice Makes Perfect Results

Music: Check out The Answers new album for some awesome Rock N' Roll! They're touring the world with AC/DC right now and will play in Sweden again in June.

“Compulsory Lunch to save Humans”

Follow the advice of Lord Ambrooke and "Sit back, breath in ..and have lunch"!!

Lord Ambrooke was the Chief of the Imperial General Staff & Chair of the Combined Chiefs of Staff during WWII. For more info check out his diary. For the history buffs, also check out Arthur Brown’s “Turn of the Tide”.

These guys were some of the key decision makers during the war and never cut a lunch short! Instead they kept structured days with breakfast, lunch and dinner, and were always on top of their game making some the most complex decision of our time.

Found this in the letter section of Financial Times from Anne Mary Layes in London—and really dug the content.

Cut the tailor!

Check out Arnold's suit-jacket. The Gov needs a sylist--the arms are far too long. Even Fredrick's jacket is not tailord enough! How's that for style advice?!? :-) Anyways Happy Easter. It's a beautiful day on it's way!

Today's exercise is the morning routine: warmup + 3x : 10 squats, 10 stretch, 10 pushups, 10 situps.

Formula

The 2009 Formula 1 season is on. The Renault drivers are Fernando Alonso and Neisinho Piquet. So far we're in 4th place in constructor standings with lots more to come. This season is also exciting to track as Virgin (Richard Branson) is involved with the Brawn-Mercedes team. On this subject: check out the striped Renault Espace below -- Looks pretty darn good, Right!

It was time for crossfit again today matching yesterdays session with focus on cardio, legs & back exercises (3x10 deadlifts w. 2x32kg Kettlebells, and Lunges . Was a bit late (time-optimist), which messed up the flow in the beginning. All in all good performance!

Breakfast: Kvarg and berries (+ Portland Espresso at Mellqvist, Rörstrandsgatan!)

Lunch: Pasta w. meatsauce (an old favourite at Rinos, Södermalm) + one of the greatest Espresso in town.

Dinner: Lax and a lot of spinach!

"Ne pa fatigue"..pardon my french!

Full on crossfit training today w. a good lesson in utilizing the breaks for maximum performance!

Started out at 20.00 with some "half assed" handstands, but pulled through with a great set of circle-training containing: 75 pushups, 50 Kettle bells (24kg), 50 Dips, 30 (corrected from 25!) Pull-ups/chins, and 25 shoulder presses! Does miracles for Energy and felt great as the 'clock struck 21.00!

Breakfast: 2 Eggs, Ham

Lunch: Fish, Broccoli (some potatoes)

Dinner: Fläskpanka (made on Sunday!)

Work or Play!

Found this tag on a street corner i Stockholm! Unemployment is predicted to be very high in the western world for some time. Spain estimates 20%, U.S. going for 2 figures (>10%), Eastern Europe is already hit hard hit, and Sweden is also having high figures a head. Time to shape up and utalize all resources and ideas available to beat the coming challenges! Crossfit for tomorrow.

Wagyu Beef

Wagyu beef from Chile! Going a bit fancy--but worth the price! Amazing taste--you can get them at NK Saluhall.

Sir Richard Branson

Sir Richard Branson (founder and owner of the Virgin brand). From his appearance in Stockholm in November. I took the opportunity to say "hi" after his speach, and shook his hand, got an autograph and a great photo. Very Inspirational and Motivational person.

Keep your eye on the price!

Check out the Ferrari ahead! Lessoned learned to never lose sight of the end objective--There's alway great stuff in front of ya worth fighting for! Healthy 35 min crossfit styled workout today.. with lots a' cardio to keep me going (3x400m, 21/12/9 pullups, 3x21 Kettlebells (24kg) in the best possible time. I also managed to get a new PR in pushups (43). All in all great, with a bit of push!

Fläskpannkaka

A classic and recommended food: "Fläskpannkaka". Check out the recipe from David the Crossfitaf's blog. Takes only a couple of minutes to do and then 25-40 min in the oven: piece of cake. Tasteful and full of Energy!

The best source for Crossfit and exercise motivation: http://www.crossfitaf.blogspot.com/

In search of Purpose..

Found this in DN (Swedish daily) about a CEO (Jens Hoffman, Dipart Entreprenad) who is passioned about combing business with community service-- helping out the less fortunate in society. Good call!! My two cents this week was to increase my contributions to Greenpeace and I now have "activity status"... see you out to sea helping saving the whales!!