On the Head

Sunday workout at home. Went through the run of 10-9-8-7-6-5-4-3-2-1 Burpees and Situps. Time 7:32 min. This is an exercise I also did in Spain, and managed to shave off a minute on the time. Maybe the trick is to play great music-- this time Velevet Revolver to push for the best time! I'm also progressing on headstanding and am working hard to get continous reps of HSPU.

Outdoor Obstacle

Yesterday recap: Outdoor training on a very sunny Saturday. Did sets of pushups (w. rings), dips (w. rings) and pullups using new technique as the core crossfit exercises for the day. Next up was to try key obstacles on the "obstacle course" at Karlberg. We went through the 5 meter climb and the "Irish Stairs"..so far so good and looking forward to complete the course on good time in the coming weeks!

Tonites dinner was fillet of beef as shown.

Knees to Elbows

A clip from The International Herald Tribune-- A bit off the beaten path, but for some worth a shot of getting into something different!

Tuesday's workout w. Knees to Elbows really did the trick and is a great exercise. See link for info:

Weblink: How to Do Proper Knees to Elbows

Knees to elbows is an exercise I dread adding to any workout. This exercise tests your grip strength and works your core about 10 times harder than regular situps.

Just find a pullup bar, hang from it, and lift your knees to touch your elbows (or as high as you can).

Looking forward to Sat. and outdoor workout and possible giving the Obstacle Course a shot!

Recap

Recap 0f yesterdays crossfit training:

Focus on OHS with new PR on 5x32,5 kg. We also introduced a new exercise called KTE (Knees to elbows), 30 reps combined with burpees in between (approx. 60-70 burpees).

Great food yesterday: NY Strip Steak for dinner

Pushups, Squats & US Beef

Beautiful day --was on the town with Estelle all day. Had lunch at Café Mocco in Kungsholmen (see pix) Wellness alternative with extra chicken -- delicius! For dinner I cooked a great slice of US (Nebraska) beef served with avacado and a melon.

Did a reprise exercise from the Spain trip: 40-30-20-10 Pushups and Squats. Great workout to do at home: todays time 9:40 min. Actually about a minure more time, than on the beach --but I think these reps were more correct. The arms are feeling the 100 pushups. The first 40 are going great which I am seeing as a good sign of improvement.

Leppard workout on Youtube

Wonderful Saturday Lunch: Lamb chops with Peas & Carrots + clove of garlic.

Some training inpiration: Check out this link to Phil Collen's (guitar player in Def Leppard) YouTube Channel -- It's shows his workout routine (weight lifting, although not crossfit) and Muay Thai Training routine. He's been with trainer Jean Carrillo for about five years and is really into fitness and eating right (long time vegetarian and teetotaler) -- Pretty cool for being a rocker anyways ha ha!

PhilCollen You Tube Channel

Back to training!

Friday's dinner: Cod & White Asparagus together with a glass of Moet.

Back to crossfit: Worked on HSPU (Handstand Pushups) and completed one rep. in good style, OHS and a version of Pullups. Finished with a set of: 21-15-9 Burpees and Kettlebells (24kg). All in all a great workout and I am getting ready for next week to get back on the heavy weights. Will do some running in the weekend focusing on maintaing the cardio I build up in Spain.

The lack of posts this week are more due to lower level of crossfit action, and not due to being uneventful days :-)

Lamb Chops & Zucchini Stew

Back home since Friday, and nice to get going in the kitchen!

Tonite's Dinner: Lamb chops and Zucchini stew (with dill).

Also checked out the obstacle course (sv. hinderbana) at Karlberg in Stockholm. Will be cool and a challange to give it a try in the summer.

For the love of Fries!

Day 13! Last day of program and repeat of 21-15-9 Tuck jumps and Pushups.

A thing that can not go unoticed is that both ninjos and adults are nuts about their french fries. We´ve been eating from the same buffé for 14 days and found great variations in meat, fish, vegetables and different themes that's been exectuted well (Medetarian, Mallorcam, Asian, Mexican) -- in short it's been awesome-healthy-good-tasting food! Although, seeing what most people prefere to put on their plates for breakfast, lunch & dinner are a bit disturbing : French Fries. The interest in new dishes and flavours doesn't seem to be too high on the list. A classic plate consists of fries, pasta and meatsauce, and whatevered fried is available --and don´t mention the dessert table. The thing is that is also shows -- it's not only the Americans that are getting to fat and have unhealthy lifestyles. We Europeans have been buying in to this "crap-culture" of cola and fries and are well on the way to soon match our American counterparts. To end this on a positive note hopefully the increased interest of cooking, organic and good tasting food together with the growth of great-energy boosing activites like crossfit will get more people hooked on the good side of life!

Freixenet Cava

Day 12 and relax on the schedule!

I can also recommend a great Cava (Spanish Champange): Friexenet Brut Nature. Works great when Bollinger is not available :-)

Day 11 - Running, Squats and Backext.

Day 11: The program said 3x 400m running, 50 situps, 50 Backextensions (in total 150). I modified and ran on the beach same distanse as two days ago (about 3km in total, Pier to Pier). Ran about 5 min and stopped for Situps and backext x 3. Great workout in the afternoon heat. Time approx: 35.50 min. Lot's a running that is good for me. Funny as an midage german lady in great shape stopped and looked as I did the backextension and gave some pointer how to do them and though I did great work :-). Played Judas Priest: Screaming for Vengance!

The pix is from Int. Herald Tribune (NY Times global) newspaper in reference to the next economic bubble to brust : The US Credit Card market, the debts that is going to default are enormous--the average debt is $8,400 per houshold!

40-30-20-10

Day 10: 40-30-20-10 reps of Pushups and Squats. In total 100 each. Time 8:05 min. I did the set late afternoon at the beach. These exercises are perfect to do outdoors, especially in summer weather. Headstanding is going great, and I´m quite comfortable with them--still have to work on headstanding pushups which I will get to in great form when I get back to Stockholm.

Run like hell!

Day 9: Run 2 km on time.

I ran on the beach 16.18 min instead of the threadmill at the hotel-- don't know the distance but passed 2 km for sure. It was from pier to pier. Put on Lenny Kravits new album that works quite allright ha ha ! I'm thinking of doing this together with the morning routine.

"Drug in a can"

Interesting clip from the Sun -friday's paper. Crap products.

Tapas

Day 8 : We went for tapas & sangria in old town. Day off in training program- new challenge tomorrow.

10 x 10 time

Finshed the set 10 x 10 (mentioned below) in the afternoon at the beach : Time 18.32 min. Didn't feel like 18 minutes and I liked the challenge. The backextensions were new for me, and the ones I will have to work to get perfect. The others: Pushups, Situps and Squats provides great variation and gives good rebound time to perform in great speed, and It´s cool to have completed the 100 reps when all is done.

It's a great motivatior to time and track the exercises -- gives whole new motivation and mental readiness. I now (with the 13 day program) quite like to squeeze out the best performance I've got right away-- something that back home was not always the case. Thanks David!

10 x 10

I really dig the Apple products all-around! Got the ipod and iphone loaded with great stuff --music, books, gadgets etc that keeps things on the up. Rose early to get going with the morning exercise and headstands at the beach -- great way to start the day and makes breakfast even taste better . Will get to today's workout later in the day -- consisting of 10x 10 Pushups, 10 Situps, 10 Squats, 10 Backextensions. Time to be added later.

Hats off

Estelle and me after a day in the sun. Tomorrows set will be a new challange and interesting to set my time as it's a good number of reps (100 each).

The Food has been fantastic all through the week: Chicken breast for lunch, Salmon and vegetables for dinner.

Herald Tribune

Day 6: And Relax time.

Morning Exercise and Headstanding will be the daily wake-up routine. We're just gonna' hang out and take it easy, enyoing the hospitality (see pix).

My fav. daily Financial Times is not available at the hotel so my new favorite is the "International Hearald Tribune"--the global NY Times paper that also comes with an English insert of El Pais. GOOD STUFF! Also checking out some of the usual UK papers, and another good one is The Times (Voted Newspaper of the year).

Burpees in the Sand!

Day 5 and time for 50 burpees! I waited until afternoon, and It was a sweaty and sandy set as I completed todays mission on the beach. I wanted them as correct as possible and did 55 to cover. Time 6:25 min. The first 25 was off in great speed, but the rest took some time as the heat took its toll--but who wants to complain about warm weather! Also found a great spot for headstanding on the beach next to the lifeguard hut!

Today's pick

There's a great dinner buffé over-here (see some of the choices). Great meat and fish selections --lots of chicken, veal, salmon etc and healty alternatives with lot's a vetgetables! The restaurant keep a lot of vatiation and theme nights mexican, asian with the best of quailty and taste.

The daily lunch routine: Chicken breast, salad, and melon; alternative Grilled Salmon.

Tuck jumps

Day 4: Consists of 21-15-9 Tuck jumps & Pushups. Time 3:14 min. A good run and I'll be doin' as many exercises as possible on the beach. Headstands for later in the day (I´m looking for a good spot to perform them)!

Morning Zen

Perfect place to start the day - the pix shows where I do the morning exercises: 3x 10 Squats, 10 Lunge Stretch, 10 Pushups, 10 Situps.

Day 3 : Rest and just Enjoy!

Food: Egg & Bacon for Breakfast; Chicken breast for lunch; Milanese Risotto and Argentinian Veal (+artichoke and spinach) for Dinner washed down with some great red wine and Aqua sin gas.

Time in the sun

Workout Day 2 completed: 4 x 400m & 4 x 50 squats. My time 17:35 min + Headstanding. Feels Good! Just finished Peter Schiff's latest podcast on the current state of the global economy and stock market-get it at itunes-great food for thought!

Scratched Ferrari

1st day (Saturday) of 13-day crossfit program complete: 10-9-8-7-6-5-4-3-2-1 sets of Burpees & Situps. Time 8:17 min. Also headstands that now works great! The Ferrari pix is from the streets of Paris.