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!