Emission

1 h Crossfit set today --Lot's a work, but also achieved great results. We worked on technique for squats and in the end I got a new PR on OHS (3x35kg). Finished with a combination of Backsquats at 72,5 kg (same as my current weight -- down from about 80 kg when I started crossfit!) and Pullups. Reps 21-15-9 (6 pullups in the last round).

Feels great when the sets were over, although I really had to get my head together to punch through when the going got tough. That's the charm and challange with crossfit and doing heavy weights "a la no pain no gain" and to get ouside the comfort zone to achive the best results!

The pix is from my Renault Diesel -- did a 8 euro miles highway driving to get rid of the exhaust (clean the diesel particle filter), as I normally only do city driving. Oh Well!

Sunday

Sunday: Ended the week with a run of 10-9-8-7-6-5-4-3-2-1 of Burpees and Situps. Time 8.02 min. It's a quick and fun run that works up the sweat. Also practiced headstands. I'm ready for next week with Tuesday and Thursday being the days for 1h training.

The pix is for fun and taken in Ljungby for the celebration of our National day (june 6th).

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Two in a Row

Two in a row : The 1h crossfit sets Wednesday and Thursday did the trick! I really felt the 1st day as it was time to attack the weigts the next day. Started out with Headstinding working on balance, followed by box jumps 3x10. Next Backsquats, the idea was to do 20x90 kg --but I was not up for it this time and quit in the middle. The finish was better with a run of 4 reps of: Deadlifts 5x100 kg (total 20), mixed with 10 lunge jumps (total 50). I'll recover this weekend and do some running and get back to new challanges next week!

Tonites dinner was a great Steak and a Radish salad (w. eggs).

The SVEN run

Great getting back to a regular crossfit set:

First 3x5 OHS for warm up, followed by a run dubbed "the-Sven-run" 75 pushups, 50 kettlebell (24 kg), 50 dips, 30 pullups and ended with Headstanding Pushups (althoug not complete I will continue with focusing on HSPU tomorrow--target is 20!) all on time (Approx 27 min).

Tonites dinner: Salmon and Broccoli

Band Hospitality

A pix from the Sweden Rock festival this weekend--hanging out with Foreigner. It was rainy and cold as hell that day, shown is my buddy Johan Thunberg enyoing backstage hospitality!

Comeback!

Here's the proof --Electric Boys are back! From the official comeback gig at Sweden Rock on Saturday. Awesome set and Conny Bloom is setting a new standard for what a frontman is supposed to deliver!

As you can see the weekend training has been about the morning routine and some headstands. It's been a bit busy with the festival and travelling around so the regular crossfit runs has been postponed to next week.

Ribs after Crossfit

Today's crossfit set was a good mix of exercises that kept me working hard. A couple of sets of OHS to get back in the flow; back to heavy lifting with Deadlifts 3x 5 x 110 kg; 5 HSPU (headstanding pushups); and a run of 9-6-3 Knees to Elbows and Thrusters.

Dinner favorite Ribs!