August Last Call P.T.D.B.

Switch dates with my finacee and had my workout on Friday instead of Thursday as usual. The main set at SATS Tule focused on strength and cardio. Key outcome was the circle with 15-12-9 reps of Pullups, Thrusters (30 kg) , Deadlifts (1st 5- 100 kg, rest 80 kg) and Burpees. Time (approx.22 min). Really effective and healthy workout that made me feeling great afterwards!

Have had some really nice steaks this weekend, but have also started doin' more chicken and fish to create variation :-). More info to come regarding my cooking. Looking forward to September after a great August continuing my six month paternity leave from "regular" work and keeping really busy takin' care of our wonderful daughter!

Next up CrossFit workout tomorrow.

Area of Focus 1-4

Found this on Crossfit LA under Private Training & Consulting.

Thought this was really good and well worth taking in!

AREAS of FOCUS:

1. Fitness - Stabilization comes first; followed by strength, flexibility, stamina, endurance, power, speed, agility, balance, coordination, and accuracy. The movements and exercises we use combine bodyweight calesthenics with weightlifting, gymnastics, and cardiovascular exercise. The movements we teach are functional (mimic movements in real life and sports), and our workouts are fun (once you're finished) and varied so that your body always has a reason to make an adaptation.

2. Nutrition - From losing weight to peak performance, what you eat is responsible for at least 60% of your results in your health and fitness training. We'll work with you on developing a unique nutrition program that actually works with your life with emphasis in areas like eating habits, food choices, shopping, planning and preparation, snacks, and eating out.

3. Re-Conditioning - Maybe you've spent years focused on your career and work, and neglected your health and body. Maybe you've had a nagging injury that has kept you from doing the things you really want to do. It's time for a change! This is a gradual and systematic process that we guide you through to regain your flexibility, range of motion, strength, and coordination.

4. Motivation / Accountability - Do you follow through? Are you good for a couple weeks only to find that you can't keep it up? Do you continually to get good results and performance increases or do you find yourself stuck, stagnant, or maybe even moving backwards? How's your "self-talk"? Do you believe in yourself? These are some of the many questions help you answer en-route to a completely new you!

Source http://www.crossfitla.com/cms/index.php/Contact/

PR & American Breakfast!

Tuesday and time for 1 h CrossFit at SATS Tule. First main exercise activity since last Wedesday. I'm always doin' the morning routine, but have also in the plan to do a weekend set--although it was not in the cards last week. Anyways..

Pushed a new PR in OHS: 1 rep of 45 kg, also did reps of 5x40 kg. Then on to Backsquats 5x80 kg, 3x90 kg and 5x80 kg (will edit the correct kg's). Ended with a circle of 5 x 5 Pullups, 7 Kettlebell swings (24kg), 9 Burpees. Time 8:52 min. Felt really good and did the trick by being able to push yourself to the maximum fighting the clock.

Pix from Hard Rock in Vegas with Classic US Breakfast in Jan. 2007--before crossfit and morning routines. Funny how things change for the better!!

Paternity leave and CrossFit!

Wednesday was 3rd day of paternity leave and time for another 1 h CrossFit set at Sats Tule. Felt a little run down beforehand as I'm keeping busy fixin' with Estelle, but it turned out that a great set of CrossFit was what I needed to get the energy boost back again :-)

Worked a lot on Deadlifts perfecting technique and liftin' lots of sets (objective is 150 kg max rep). Today's main sets consisted of Deadlifts 5x5 100 kg mixed with Headstanding 5x5 (holding each 5 sec in perfect position). The objective was 10 sets, but I finished with 5 as time ran out. Although it made the sweat flow rivers and I'm quite happy with the performance.

Breakfast: Eggs and Ham

Lunch: Sushi Kombi (from Raw)

Dinner: US Nebraska Entrecote, Broccoli and Tiger Sauce!

Here's som nice pix from my Iphone:

Monday --Back on track

Great to be back after an extended weekend travelling around. We hit Växjö and Jönköping--funny thing how easy the exercise and food got lost in the plot! I find it easier to stick to "the program" when going overseas--Mallorca and Budapest were great for keeping fit.

Yesterdays Crossfit at SATS Tule focused on OHS: 2x5 and 2x3 35 kg. Tried a new stretch exercise with a kettlebell that will need some practice, but will be useful to work up my agility. Ended with sets of OHS thrusters 2x7 kg db (30/20/10) mixed with Pullups (20/10/5): Time 8:39 min --very effective exercise!

Breakfast: Kvarg (the usual mix) + strawberries

Lunch: Hare

Dinner: Salmon and Spinach

Deadlift & "Mini-Barbara"

Yesterdays focus for the 1 h Crossfit was Deadlifts and "Mini-Barbara":

Deadlifts - various sets and reps including 5x100 kg, 5x120 kg, and 3x120 kg etc. Key was lifting 120 kg and increasing the weight.

"Mini-Barbara" to work on cardio: 3 sets (with 3 min rest in between) of 20 pushups, 30 jump-pullups, 40 situps, 50 squats:

1: 5 min

2: 6 min

3: 6 min 12 sec

Finished with a great US Nebraska steak for dinnner!

Hotel Tabata

Tabata (20 sec on / 10 sec off-- total 4 min for each exercise) training for today's crossfit performed at the hotel gym:

* Sprint (incline 6, speed approx. 13 km/h) ran more than the 8th innings approx 10 min - 2 km.
* Back Extensions
* Pushups
* Squats
* Situps

The exercise took some 20 min of effective training and I really got an all-around workout. I then hit the spa at our Hotel (the awesome Corinthia Grand Hotel Royal--best place to stay in Budapest) , and as it is our last day in Budapest--enjoyed a glass of Champange and great sirlon steak.

2x Budapest

Performed the following set yesterday at the Hotel Gym: 4x 400 meter, 50 Squats (total 200). Time 15 min 40 sec. Happy with the running and had great tempo (b/w 13-15 km/h). Writing this at Budapest Airport on our way home after a great week in the Hungarian capital.

Well...back at the hotel after some trouble with the Airline...went to the gym and performed 150 pushups on time and everytime I put my knees to the ground it was 400 m running in between.

Pushups 25/25/20/20/20/20/15/5.
Running 7x400 m (2,8 km)
Time: 27 min 30 sec.

Great workout..The running came easy--it was the pushups that needed som time. Did not actually mind the extra 400 min on the last 5 pushups.

Sunday at Karlberg

CrossFit outside yesterday at Karlberg. The objective was:
50 Burpees
50 Squats
50 Pushups
50 Situps
I did the sets in runs of 10. Time 10:35 min. I then went for a try at the Obstacle Course. Didn't go all out pushing the cardio intensity, but more or less worked on the obstacles. I finished the workout with a 2K run in the area. Very nice to be outside!