There is a blessing in every curse! What I mean by this is that there is an upside to having a blog that virtually noone reads. It means that I actually get away with writing some really outrageous stuff! So I thought I'd just walk the thin line and share some thoughts I have on the CrossFit community!
Before moving on, I just have to come clean and admit that I love the CrossFit community and feel blessed to be a part of it. This however does not mean that I am not capable of taking a step back and looking at who we are and what we do with my eyes wide open. here we go!
You are perfect!
Like most all of us I regularly find myself on all kinds of social media looking at pictures, and film of some of the most amazing athletes in our community. I watch people do things we all thought were impossible a few years back, and I am beginning to realize that there really are no limits to what we can do! We are getting better at everything from gymnastics to weightlifting, and everything in between.
I love watching this and celebrate the fact that these feats open the doors of what we thought possible to others, and helps redefine what you should ask of your trainers, coaches but also your box or gym! A lot of the things we were getting kicked out of gym for doing a few years are now commonplace in the very same places! I think this is n no small part due to the impact of our community, and the fact that we so freely share our endeavors on easily accessible media platforms - and for that I am grateful!
So if we are doing all that then what seems to be the problem? Well I am not sure that there is a problem, but I am wondering if we are also promoting a picture of fitness that leads people to think that it is perfectly normal to be absolutely shredded, and anyone who is not is by default not fit!?
I have lately encountered a number of people (I may have encountered them before, but not thought about it?) who honestly state that they feel insecure about themselves because they are not shredded of all bodily fat, and look like the people they are see online every day. These are people who work out 3 -5 times a week, eat fairly healthy and are fit by all standards I can think of!
So what could possibly have gotten them to think that they are not fit, and planted an idea of what they should look like in order to be considered fit? The answer is right there in the entries on Facebook, Instagram, bloggs, websites etc.
I am not saying that we should hide these fantastic athletes, or the fact that they have been able to stick to a diet that most of us could not abide by from 0800h - 1200h - but what I am saying is that we should probably try to have a healthier discussion about whether this is really normal, or if we are looking at some end state athletes and the physical attributes that come from the commitment they have made?
I think that a dialogue like that would help clear the fog from the eyes of these people who are bashing themselves and feeling uncomfortable in their own skin, because they have gotten the wrong picture to start with? Looking like an end state athlete is desirable, but is it normal?
I would be easy to sit back and say that this is their own fault, and that there is nothing we can do. But just as we engage in charity to help those who are not as fortunate as we are are and have found themselves in a situation where they need a hand to make it! I think it is only fair that we get involved in planting the seed to some healthier definitions of what a fit person looks like?
This may all sound very confusing, but I think you all know where I am going with this!
What do you think?
Wishing you all a great day
måndag 16 september 2013
onsdag 11 september 2013
I dont need a PB!
Hi guys!
It is funny how long it takes for me to actually follow the advice I give to others! I have heard myself say to others for the longest time that they have to strive towards improving their mechanics before they begin striving towards adding weight to their PB's! The thought being that we are trying to increase the ability to move weight and ourselves in an efficient manner - before we begin trying to push the boundaries of how much weight we can put on the bar!
This is also why I am not particularly interested in what 1 rep max the athletes I coach have. I am however interested in their 3-5 rep max! The capacity to actually work with a weight will help you more as a crossfitter than an insane 1 rep max capacity and no ability to string good reps together!
The funny thing is that I have not listened to this fantastic insight when it comes to my own training! I have chased ever increasing weights in every workout that had a strength component, and felt an ever increasing frustration that I have not been adding substantial amounts of weight to my lifts!
Now that I have realized that I have neglected to pay attention to my own advice, I have decide to stop paying attention to the weight on the bar, and instead focus on improving my technique! First and foremost result of this is that I am happier and much more focused in my workouts! I have a clear goal in my workouts, and the stress of putting up bigger numbers is gone! When I can manage a weight with solid mechanics I will allow myself to move on to a heavier weight, but until then I am content to improve my technique!
I honestly think that this is the way forward for me - do you think it would work for you?
much love
It is funny how long it takes for me to actually follow the advice I give to others! I have heard myself say to others for the longest time that they have to strive towards improving their mechanics before they begin striving towards adding weight to their PB's! The thought being that we are trying to increase the ability to move weight and ourselves in an efficient manner - before we begin trying to push the boundaries of how much weight we can put on the bar!
This is also why I am not particularly interested in what 1 rep max the athletes I coach have. I am however interested in their 3-5 rep max! The capacity to actually work with a weight will help you more as a crossfitter than an insane 1 rep max capacity and no ability to string good reps together!
The funny thing is that I have not listened to this fantastic insight when it comes to my own training! I have chased ever increasing weights in every workout that had a strength component, and felt an ever increasing frustration that I have not been adding substantial amounts of weight to my lifts!
Now that I have realized that I have neglected to pay attention to my own advice, I have decide to stop paying attention to the weight on the bar, and instead focus on improving my technique! First and foremost result of this is that I am happier and much more focused in my workouts! I have a clear goal in my workouts, and the stress of putting up bigger numbers is gone! When I can manage a weight with solid mechanics I will allow myself to move on to a heavier weight, but until then I am content to improve my technique!
I honestly think that this is the way forward for me - do you think it would work for you?
much love
fredag 6 september 2013
Rest day!
Yesterday was a rest day, so I did just that! I rested!
I often get the question about rest days and whether this means complete rest or if you should try to get some movement in? Should this be interpreted as active recovery or not?
My answer is quite simple really! Rest days means that this is where you have the chance to recuperate both mentally and physically. Depending on your physical status, you can either choose to rest completely and spend a day on the couch, watching the grass grow, and if you are smart about your time management - maybe spend some time preparing your meals for the next few days!
Another alternative is to spend your day on active-recovery! This means that you get on the bike and grind out some miles in a speed that will allow you to have a somewhat intelligent conversation with someone else at the same time. You may also choose to go to the beach or pool and get some laps! The point being that you do whatever activity you choose at an intensity that will allow you to actually recover from the workouts that have proceeded this day!
Rest days are meant to get you ready to be at a point where you can pour your heart into the work you have ahead of you. The quality of your workouts depends on how recovered you are! If you are not recovered you do not just risk getting injured (a fact that rarely deters anyone from working out anymore) you are also making sure that you get less out of your workouts if you are not well rested! So the advice from an old fart is to actually rest - whatever that means to you!
Who Should to what?
This is what really sucks! You have to figure this out yourself! You have to find out what is right for you, you have to try both and find out what works best for you? Is it the couch approach or is it the airdyne approach?
Here is where is gets really tricky! You have to decide every time you get to a rest day. You have to know your body well enough to know if you are at a point where active recovery makes sense, or at a point where you rest completely, maybe even make an appointment and go get a massage?
So the question is what do you do on your rest days and how do you know what is right for you?
Much love
I often get the question about rest days and whether this means complete rest or if you should try to get some movement in? Should this be interpreted as active recovery or not?
My answer is quite simple really! Rest days means that this is where you have the chance to recuperate both mentally and physically. Depending on your physical status, you can either choose to rest completely and spend a day on the couch, watching the grass grow, and if you are smart about your time management - maybe spend some time preparing your meals for the next few days!
This is my restday
Rest days are meant to get you ready to be at a point where you can pour your heart into the work you have ahead of you. The quality of your workouts depends on how recovered you are! If you are not recovered you do not just risk getting injured (a fact that rarely deters anyone from working out anymore) you are also making sure that you get less out of your workouts if you are not well rested! So the advice from an old fart is to actually rest - whatever that means to you!
Who Should to what?
This is what really sucks! You have to figure this out yourself! You have to find out what is right for you, you have to try both and find out what works best for you? Is it the couch approach or is it the airdyne approach?
Here is where is gets really tricky! You have to decide every time you get to a rest day. You have to know your body well enough to know if you are at a point where active recovery makes sense, or at a point where you rest completely, maybe even make an appointment and go get a massage?
So the question is what do you do on your rest days and how do you know what is right for you?
Much love
onsdag 4 september 2013
Back from the track!
Before I go on and get into to detail about the horrible experience I had at the track today, I have to address the question of why I don't blog everyday!
To me a blog is like a tattoo You get it because you want it, and because you want to express something. It is yours and an expression of who you are! It is not a place that you have to fill with content in order to make others happy - it is a place you fill with content because it makes you happy. This leads us to an interesting place where you will find that I will blog on a fairly regular bass because Ill have something to share:-) What a mind job huh!
Todays WoD was an interesting little piece of work. It consisted of 5 rounds of:
400m sprint
15 KBS @ 24
15 goblet squats @ 24
15 burpees
- 3 min rest between rounds
I honestly thought I would be able to keep each round at approx 4 min - but I soon realized that there was no way to keep that kind of tempo today! The result is below:
1: 4:41
2: 4:06
3: 4:20
4: 5:21
5: 5:02
This was interesting because I actually felt really good on the first 3 rounds. I was playing with different techniques on the run, and how it affected my ability to perform once I got back to the KB. Obviously round 2 was the best, rounds 1 and 3 not so much! But then something happened! It
could be the fact that it was mid day and 22 degrees centigrade outside, and I had made my way to the track without any water! Or it is just the fact that this is all I have got?? This remains to be seen.
The fact is that I died right there and then between round 3-4! It felt like I was running through mud on the 4th round! The rest was all good, but the run was an absolute killer! The sensation was the same in the last round but I decided to try to power through it anyhow!
A really cool WoD, and I definitely need this kind of work:-)
Obama in town!
President Obama is in town and as a consequence more or less all of Stockholm is closed down. Virtually every social media platform is flooded by people who feel sorry for themselves because their commute to and from work takes longer than they are used to, or whatever inconvenience they happen to experience!
I am honestly baffled by the lack of perspective from all of us! Sure it is inconvenient that we have to spend more time in traffic, or maybe even miss a workout! But what really stands out to me is that we are spending somewhere in the neighborhood of 165 million SEK on this visit. Money that I am sure could have been spent better on taking care of our elders, teachers, Schools, hospitals etc. you see where I am going with this!
Obama is more than welcome here, and there is always a cost associated with these visits - but this has lost all proportions!
I wish you a fantastic day in the sun, and hope that you take the opportunity to appreciate and tell someone that you care for, just how special they are!
Much love
To me a blog is like a tattoo You get it because you want it, and because you want to express something. It is yours and an expression of who you are! It is not a place that you have to fill with content in order to make others happy - it is a place you fill with content because it makes you happy. This leads us to an interesting place where you will find that I will blog on a fairly regular bass because Ill have something to share:-) What a mind job huh!
Todays WoD was an interesting little piece of work. It consisted of 5 rounds of:
400m sprint
15 KBS @ 24
15 goblet squats @ 24
15 burpees
- 3 min rest between rounds
I honestly thought I would be able to keep each round at approx 4 min - but I soon realized that there was no way to keep that kind of tempo today! The result is below:
1: 4:41
2: 4:06
3: 4:20
4: 5:21
5: 5:02
This was interesting because I actually felt really good on the first 3 rounds. I was playing with different techniques on the run, and how it affected my ability to perform once I got back to the KB. Obviously round 2 was the best, rounds 1 and 3 not so much! But then something happened! It
The fact is that I died right there and then between round 3-4! It felt like I was running through mud on the 4th round! The rest was all good, but the run was an absolute killer! The sensation was the same in the last round but I decided to try to power through it anyhow!
A really cool WoD, and I definitely need this kind of work:-)
Obama in town!
President Obama is in town and as a consequence more or less all of Stockholm is closed down. Virtually every social media platform is flooded by people who feel sorry for themselves because their commute to and from work takes longer than they are used to, or whatever inconvenience they happen to experience!
I am honestly baffled by the lack of perspective from all of us! Sure it is inconvenient that we have to spend more time in traffic, or maybe even miss a workout! But what really stands out to me is that we are spending somewhere in the neighborhood of 165 million SEK on this visit. Money that I am sure could have been spent better on taking care of our elders, teachers, Schools, hospitals etc. you see where I am going with this!
Obama is more than welcome here, and there is always a cost associated with these visits - but this has lost all proportions!
I wish you a fantastic day in the sun, and hope that you take the opportunity to appreciate and tell someone that you care for, just how special they are!
Much love
onsdag 28 augusti 2013
Where did it all go?
A. Every 90 secs for 12 min, 1 Snatch, build towards 90%+
- I worked my way to 65kg?
B. Every 90 secs for 12 min 1 C&J, build towardst 90%+
- I got to 85kg
C. Back squat, 1 RM
- I skipped this:-)
D.
4 rounds for reps and time:
Amrap Front squat, 60kg, 20X0, When you can no longer keep the speed - drop the bar.
50 Double unders
Time: 8:00 min
Reps: 12 - 10 - 8 - 4
This was without without a doubt one of the funniest workouts I have done in a long time! My motor skills and timing had obviously decided to stay at home and take a day of! While I was sweating and wondering what was going on - they were hand in hand on a couch somewhere watching a Rocky movie! That is the conclusion I arrived at when I had gotten through the OLY part of the workout, and not gotten close to 90%!
I could not get one single solitary lift that felt good? Honest to God! No a single lift!
I dont know what this was all about, but it was one of the workouts where you sit down afterwards and wonder why?
Tomorrow will be a better day - no doubt about it! I truly believe that these workouts help form character, just as much as the ones where everything goes according to plan:-)
God bless!
- I worked my way to 65kg?
B. Every 90 secs for 12 min 1 C&J, build towardst 90%+
- I got to 85kg
C. Back squat, 1 RM
- I skipped this:-)
D.
4 rounds for reps and time:
Amrap Front squat, 60kg, 20X0, When you can no longer keep the speed - drop the bar.
50 Double unders
Time: 8:00 min
Reps: 12 - 10 - 8 - 4
This was without without a doubt one of the funniest workouts I have done in a long time! My motor skills and timing had obviously decided to stay at home and take a day of! While I was sweating and wondering what was going on - they were hand in hand on a couch somewhere watching a Rocky movie! That is the conclusion I arrived at when I had gotten through the OLY part of the workout, and not gotten close to 90%!
I could not get one single solitary lift that felt good? Honest to God! No a single lift!
I dont know what this was all about, but it was one of the workouts where you sit down afterwards and wonder why?
Tomorrow will be a better day - no doubt about it! I truly believe that these workouts help form character, just as much as the ones where everything goes according to plan:-)
God bless!
tisdag 27 augusti 2013
Just admit that you are scared!
Yesterdays heroic effort, and some thoughts!
5x3 Split jerk - approx 80-85%
- I worked my way up to 85kg. I am finally beginning to get the landing, and a good turn-around, but I need to get more aggressive in the extension of my left arm!
B..OTM i 15 min
Min.1 5 strict pull up
Min. 2 5 Chest to bar pull ups
Min. 3 10 kipping pull ups
Min. 4 5 strict
Min. 5 5 CTB Pull ups.
Min. 6 10 kipping etc..
- No problem here - I really liked how this worked out and had finished all my sets in somewhere arounf 10-15 sec. Lots of rest, just the way I like it!
C. Amrap 5 min8 Push press, 50kg8 Toes to bar
- 4 rounds and 3 push press!
- This was all about the grip! It was torn up pretty fast and forced me to wait before i got back on the bar! Focused on good mechanics on the push press and I think I got it!
D.4x30sek amrap strict dips i an rack30 sek rest
-15 reps / 12 reps / 9 reps / 8 reps
- This was a joke, I seriously had nothing to give at all! (however - the pumped upp feeling I had afterwards was awesone:-))
So much for my own efforts! The caption is "Just admit that you are afraid!" What does that mean?
I am seeing a lot of people who are getting back to training after the open series, regionals, Games etc. and most of them are proudly presenting elaborate plans to get stronger, and adding weight to their Olympic lifts!
Now in some cases I do believe that they do need to get stronger, but in most cases I think what they really need to do is increase their general work capacity, and increase their work capacity at 80% of their max efforts! So why dont they do that?
I think there are a bunch of reasons for this, but two reasons stand out!
1:
It is the general consensus that we all need to get stronger! No-one wants to be the awkward kid in the corner with a plan of their own. Because that means that you have to battle it out with all the know-betters who will hunt you down and question everything you do. Mainly because they are so unsure of themselves that they need reconfirmation form others, and have arrived at the strange decision that the way to do that is to question everyone else?
2:
It hurts! Pushing yourself into the paincave hurts! You need to take yourself to a very uncomfortable place in order to increase your work capacity! I know this because I have had the pleasure of programming and coaching some very gifted athletes - and even they are reluctant to go to this place!
On a personal note this applies to myself as well! I am an absolute magician when it comes to finding reasons not to go into the valley of suck! I am simply comfortable with being comfortable!
Truth be told I could not care less if an athlete increases their snatch from 100-105kg if they can still not get through ie "jackie" without breaking up the thrusters and the ups!
But then again - thats just me!
5x3 Split jerk - approx 80-85%
- I worked my way up to 85kg. I am finally beginning to get the landing, and a good turn-around, but I need to get more aggressive in the extension of my left arm!
B..OTM i 15 min
Min.1 5 strict pull up
Min. 2 5 Chest to bar pull ups
Min. 3 10 kipping pull ups
Min. 4 5 strict
Min. 5 5 CTB Pull ups.
Min. 6 10 kipping etc..
- No problem here - I really liked how this worked out and had finished all my sets in somewhere arounf 10-15 sec. Lots of rest, just the way I like it!
C. Amrap 5 min8 Push press, 50kg8 Toes to bar
- 4 rounds and 3 push press!
- This was all about the grip! It was torn up pretty fast and forced me to wait before i got back on the bar! Focused on good mechanics on the push press and I think I got it!
D.4x30sek amrap strict dips i an rack30 sek rest
-15 reps / 12 reps / 9 reps / 8 reps
- This was a joke, I seriously had nothing to give at all! (however - the pumped upp feeling I had afterwards was awesone:-))
So much for my own efforts! The caption is "Just admit that you are afraid!" What does that mean?
I am seeing a lot of people who are getting back to training after the open series, regionals, Games etc. and most of them are proudly presenting elaborate plans to get stronger, and adding weight to their Olympic lifts!
Now in some cases I do believe that they do need to get stronger, but in most cases I think what they really need to do is increase their general work capacity, and increase their work capacity at 80% of their max efforts! So why dont they do that?
I think there are a bunch of reasons for this, but two reasons stand out!
1:
It is the general consensus that we all need to get stronger! No-one wants to be the awkward kid in the corner with a plan of their own. Because that means that you have to battle it out with all the know-betters who will hunt you down and question everything you do. Mainly because they are so unsure of themselves that they need reconfirmation form others, and have arrived at the strange decision that the way to do that is to question everyone else?
2:
It hurts! Pushing yourself into the paincave hurts! You need to take yourself to a very uncomfortable place in order to increase your work capacity! I know this because I have had the pleasure of programming and coaching some very gifted athletes - and even they are reluctant to go to this place!
On a personal note this applies to myself as well! I am an absolute magician when it comes to finding reasons not to go into the valley of suck! I am simply comfortable with being comfortable!
Truth be told I could not care less if an athlete increases their snatch from 100-105kg if they can still not get through ie "jackie" without breaking up the thrusters and the ups!
But then again - thats just me!
måndag 26 augusti 2013
Revival!
Wow!
I honestly never thought I'd sit down and begin blogging again! I thought I had written my last blogpost, and loved the thought of not having to do it again! However I have come to realize that there are other ways to use this wonderful tool - so here I am again trying to blow some life back into a blog, that I thought was gone for good!
This is basically going to be about my WoD's and the work I am trying to do to get back in shape. I will take it even further than I have before and include some film and some pictures of my workouts! I have never done this before, but I know that I need to hold myself accountable for the work I do and the effort I put into it!
So here goes nothing!
My current goals are:
Backsquat: 3 x 150kg
Deadlift: 1 x 200kg
Shoulder press: 1 x 90kg
Snatch: 90kg
Clean and jerk: 120kg
These are by no means impressive goals, but they are mine - you set yours:-) I do have a bunch of injuries, but that is beside the point - the question is if I will reach these goals?
At the same time as I want to achieve these goals I am going to try to maintain and possibly improve my met-con capacity, so you are not going to be reading a blog about a 6 month strength bias, and then some pathetic attempt to get moving again! Is this even possible? I have no clue but I am going to give it a try!
The big question is if I can actually do this without also adding some of my very personal opinions about CrossFit and training into the blog as well, and the answer is NO! I will most definitely be sharing my observations and thoughts on this blog!
Before I get started it is important to be perfectly clear about the fact that my opinions are mine, and mine alone, and do not in any way shape or form represent or reflect those of any person, company or organisation that I may, or may not be associated with!
Jeremiah 29:11
I honestly never thought I'd sit down and begin blogging again! I thought I had written my last blogpost, and loved the thought of not having to do it again! However I have come to realize that there are other ways to use this wonderful tool - so here I am again trying to blow some life back into a blog, that I thought was gone for good!
This is basically going to be about my WoD's and the work I am trying to do to get back in shape. I will take it even further than I have before and include some film and some pictures of my workouts! I have never done this before, but I know that I need to hold myself accountable for the work I do and the effort I put into it!
So here goes nothing!
My current goals are:
Backsquat: 3 x 150kg
Deadlift: 1 x 200kg
Shoulder press: 1 x 90kg
Snatch: 90kg
Clean and jerk: 120kg
These are by no means impressive goals, but they are mine - you set yours:-) I do have a bunch of injuries, but that is beside the point - the question is if I will reach these goals?
At the same time as I want to achieve these goals I am going to try to maintain and possibly improve my met-con capacity, so you are not going to be reading a blog about a 6 month strength bias, and then some pathetic attempt to get moving again! Is this even possible? I have no clue but I am going to give it a try!
The big question is if I can actually do this without also adding some of my very personal opinions about CrossFit and training into the blog as well, and the answer is NO! I will most definitely be sharing my observations and thoughts on this blog!
Before I get started it is important to be perfectly clear about the fact that my opinions are mine, and mine alone, and do not in any way shape or form represent or reflect those of any person, company or organisation that I may, or may not be associated with!
Jeremiah 29:11
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