don´t lead me in to temptation

I can walk there all by myself!

I´m trying to get myself together after a wonderful weekend in Stockholm! I´m so tired and out of all routine. I have to get better at traveling and leaving my comfort zone. All those late nights, ok I fell asleep sitting at 1:30, but then you should know that I usually go to sleep at 22:00.

Can´t we just agree that Europe is pretty amazing and kicked some ass at the Crossfit Games?

But next year, couldn’t you just find a stadium in Stockholm or London or something? Then I don´t have to stay up all night and count the clock backwards and forwards? 🙂 And maybe I won’t have to travel so far to compete in the Crossfit Games 2014?

Sam Briggs!! Thanks for bringing the first place to Europe! You rocked and kicked some ass!! Someday I will be a mix of you and Lindsey Valenzuela 🙂

 Crossfit Games Europe Regionals 2013

So what have we learned from watching the Games?

1. Go swim!
2. Practise more handstand walk.
3. Run faster!
4. Run more!
5. Lift more!

Never give up, even if the clock is ticking down, the weights feels heavy and you stand in front of a new challenge. It´s all up to you to go hard or go home.

not just an ordinary Friday!

It’s today it all will start! The Crossfit games! The road to the fittest is at its end. Girls and boys going beast mode all weekend. Proving themselves and inspire us others!

I’m looking forward to see the clean and jerk ladder tomorrow and also to look at what pace they will go on at the running on Naughty Nancy! Today’s workout is as follow:

Games 2013 event Friday.

I’m spending my weekend in Stockholm! Went to Crossfit Solid today for some heavy lifting. It all went really good 🙂 finished the workout with 1 back squat every other minute at 130kg.

I also talked a little with Rikard Lanner (Coach at Crossfit Solid), he gave me some good tips, thank you Richard!  I really need to get myself a Olympic lifting coach. So anyone in the south of Sweden or anyone that know someone that can help me. Comment or send an e-mail to p.strenius@hotmail.com.

Yesterday I had a rest day! We went kayaking around Kungsholmen! So fun!! And good active rest day. Try new things, it will give you so much in return! Kayaking Stockholm

Have a great crossfit weekend! Watch the fun live here!

A half marathon?

Row, row, row your boat…. oh, my god!! A half marathon of rowing? How do you feel about that one?

I would have been terrified, nervous and maybe in panic!I have rowed 10k three times in my life. Thats kind of relaxing, painful and awful at the same time. But dubble that one and more? Are you going to try it? I think I will… someday. I wonder how they will feel… I can´t wait anymore I want the games to begin right now and I hope to find a lot of new inspiration!

Tomorrow I will go to Stockholm! That will be nice and I hope for some sun and relaxing days in front of the TV – maybe I throw in a workout or two!

Yesterdays workout went well, have some trouble with my left hip flexors that is really tight and sometimes hurts a little bit. I have been squatting a lot lately so I think thats why. It helps to mobilize and to treat my tensor with some trigger point pressure.

I work out 5 days a week right now, really nice to have two rest day but sometimes it feels like I’m losing my cardio. I’m used to running maybe 2-3 times a week just to not feel so heavy. But right now I have decide to give the Invictus programing a chance and I’m feeling stronger and in good technique.

Counting down to the Crossfit Games. After the big release of peeing during workouts, has Reebok decided to gear up the athletes even more this year?


/ P

weekend news.

Have been in Kalmar for two days now, arrived yesterday with my mom and dad to stay here for three days so I can workout at Crossfit Kalmar! This is the nearest box from where I live and I can’t stop telling you guys about the great crew at this box!! I wish the best of luck to Caroline Fryklund that is representing them in the Crossfit Games 2013! You go girl!

Today we did handstand walk 10-15m, bridge up and v-situp. I walked 10m three times! PR?! Haha!

Metcon, workout of the day (WOD):

6 rounds for time of
400m run
3 squat snatch @ 52kg
15 pull-ups
Heavy squat snatch but they became better and better for every rep! That’s kind of weird – that my technique gets better when I’m tired. Focus maybe?

Rest day yesterday (Sunday), I went biking and did some mobility. How do you spend your rest days?

/ P

I want that one!

I want to buy a lot of new things!! Don’t go online and look at clothes, shoes or crossfit!
So instead of a to do list, here is an “I want list”:

  1. a pair of high-heeled nike shoes.
  2. a simple summer dress.
  3. a pair of OLY shoes.
  4. a pair of running shoes.
  5. new work clothes
  6. a wall ball.
  7. a kettlebell.
  8. tickets and a trip to the crossfit games.
  9. a car.
  10. new bed.
  11. a 20kg bar
  12. 150kg in weight plates.
  13. a pull-up bar.
  14. maybe a apartment (quiet nice @ mum and dads place).

OK, I had a rest day today. Had a lot to think about. New day tomorrow!

Clean and Jerk 80kg.
Clean and Jerk 80kg.

/ P

 

Motivation…

I have been in a really good mood with my training, everything is going well and I look forward to my training sessions every morning when I wake up! That feeling is great!
Today I hade the same feeling in the morning but when I got to the gym I had lost it. I did my workout and everything went well but it was not that fun. But it´sa day like this you afterward must cheer yourself. It’s on a day like this that you have to give yourself a clap on the back and encourage yourslef onwards. I put in som extra effort and finished the workout as planned.
This is one of the boring parts with working out alone. No one is pushing you during the sessions, no one to arrange the workput sessions with, to plan and prepare for the workout. In some strange way, preparing for the workout is part of the fun. And it’s always more fun when you’re a crowd.. I’m the only one that can decide when to workout and how hard I want to go at it.

But, maybe a bigger question is: What results are you struggling for? If you have your goal set up in front of you then at least you have a destination. Knowing where you’re going helps to get you through the hard workouts, the boring workouts, the difficult workouts or as today the workouts that you just have to get through.

But it also helps to have other plans! And tonight (Monday) I will go to a concert with my sister and a friend! It´s a nice summer day and it will be fun to do something else!

Have a great day!

Hard work pays of….

In the beginning of this year I did my first list for my goalds this year… now half way through it look like this:

clean – 2012: 95kg now: 100kg goal: (110kg)
jerk – 2012: 87,5kg now: 95kg goal: (100kg)
clean & jerk – 2012: 85kg now: (95kg) – done!
back squat – 2012: 135kg now: 140kg goal: (150kg)
front squat – 2012: 110kg now: 125kg goal: (120kg) done!!
Over head squat – 2012: 65kg now: did a three rep @ (75 kg). done!
squat snatch  – 2012: 60kg now: 65kg. goal: (75kg)
dead lift – 2012: 155kg now: ? goal: (170kg)
bench press – 2012: 85kg now: 87,5kg goal: (90kg)

crossfit kalmar

 

gymnastic rings

Good morning! Rise and shine! Rise and lift heavy! Rise and…go to work, rise and help people feel better!

I have finally got my pair of gymnastic rings!  I haven´t done a real muscle up for 2 weeks! It´s just so fun and challenging and I really have to keep up on my ring training as much as I can! This rings is from crossgym, we had the same pair of rings at Crossfit Södra Station, and I love the grip on those! I´m so glad that I have a pair of my one now! Now I just need to find a place to hang them and then I will do muscelups and ring dips!

Gymnastic rings!

Right now I´m having breakfast before a half day at work! Today I will go to Crossfit Kalmar to get the box feeling again and hopefully do a great work out session with the guys and girls there! Todays program is as follows from Invictus:

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
B.
Five sets of:
Hang Clean + Front Squat + Clean
Rest as needed
C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
D.
For time:
500 meter row
30 Chest-to-Bar Pull-Ups
50 Double Unders
20 Chest-to-Bar Pull-Ups
40 Double Unders
10 Chest-to-Bar Pull-Ups
30 Double Unders
/ P