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