Good evening!

Midsummer is done, and it was a great party!!

This blog post won’t be long. I just want to tell you all how freaking much I love to work out! So much energy left to the rest of the day!

From today’s workout: 10min every 30sec: 1 squat clean thruster, back squat and shoulder to overhead behind neck:

My legs hurts!

Good morning – been awake since 4 a clock. I don’t know if I like it or not but I got a lot of stuff done early, that’s for sure.

Midsummer week, looking forward to Friday and to a long weekend.
Right now my legs is killing me.. Started this week with heavy thrusters and a chipper that I’ve done before and like a lot if I do it In training. If I would have to compete in a workout like this I would be scared, because you can’t stop and you really have to pace yourself all the time.. But also that one of the fun things.

30 min AMRAP:
1k run
50 thrusters
30 pullups
10 rounds of:
15 wall balls
3 snatch 40kg
The remaining time AMRAP Cindy

I got 9 rounds Cindy, improvement by 6 rounds since last time! And thanks a lot to the gang at the box that joined me at this workout! I let you know when I need someone to push me again!

Woke up yesterday, soared quads and hams. Coached the lunch session at CrossFit Karlskrona and then took of to work. In the evening I was supposed to run 9km, a race called the night mare…. And I did 🙂 it was quiet fun.

First we started with a long uphill running, and then in to the forest, downhill, uphill, more uphill, mud, water, a lot of mud…forest, uphill..and finally a ski-slope. And then 3 rounds for time.. My legs is fucking to heavy! Haha, the breathing felt just fine, but those legs are made for squats and thrusters…nor running long. But I’m glad that I took the chance and that I feel comfortable to do things like this. My final time was 1:00:50.


Looking forward to today’s workout session, tough I took yesterday as a rest day..

Now time to get this day started I’ve got work to do!

Xoxo P

Dating Patricia Strenius or: how I stopped worrying and love the bench press.

Dating a CrossFit girl

On my first date with Patricia I had to run 16 km just to get to talk to her, then we had lunch. In order to actually get a dinner out of her she tested me with two workouts, I can’t remember them in detail but I’m sure there were some cleans and thrusters somewhere. All I know is, I had to prove my fitness just to get a date.

I’ve always considered myself fit. When I left the marines after over 10 years of active duty I thought nothing was going to be able to hold me back. I’m glad I had that belief to hold on to when I met Patricia.

I know what you guys are thinking. dating a regionals qualified CrossFit girl is really cool! She’s fit as f**k and likes to workout. What could possibly be better?

Well, you’re right but for all the wrong reasons. She’s great, to get to where she is today she’s had to focus all her effort on her goal. Anyone who does that shows some great qualities as a person. To be able to do that when she, at the same time, finished her trial practice as a chiropractor and finalises her medical practitioners license is something of a feat. It just speaks lots of her character and her focus. But that’s not really what we notice is it… no, she’s got a great ass…. and she lifts heavy!


Yup, that’s what we really think about isn’t it. Dating a CrossFit girl is really nice. I have the really pleasant experience of living with a girl that is fitter then many of my old marine buddies (And waaaaay better looking!…).

Most guys think it’s nice to have a fit girl, and I agree. You want your girl to be physically active and work out. But…

When your girlfriend gets stronger then you:

“You know that feeling when you PR your Clean and Jerk, almost catching up to your girlfriend. She just smiles and says: I PR’d myself, your still 10 kg behind”.. at least I don’t have to carry the groceries home.”

Patricia Strenius clean and jerk 100 kg

People laugh and pat me on the back. But I know some of you wonder. How does it feel? There comes a time when you need to do some soul searching. I’ve spent over ten years in the armed forces. Being strong and enduring hardships was something I was good at. I wouldn’t say I built myself around it, but it was just something I assumed would be a part of me, then suddenly you sit down and realises that your girlfriend squats more then you.

I’d argue that sure, most guys like to have a fit girl, but what they really should want is a strong girl! The obvious benefits, like having someone help you carry the groceries home or having her jack up the car with a swift dead lift when you need to change the tire are not that common I tell you. But it’s the other things that change that are interesting. When we are equally strong, the “fundamental” order of things get turned upside down. I’ve met people who question me and wonder how I can date a girl that lifts more then me. I just really hope that our relationship is based on more then my ability to open jars and kill the occasional spider. I’ve come to terms with it. Honestly? I like it. Some things she’s better at then me, some things I’m better at then her. She fixes wrynecks and I fix communication strategies. Right now, she back squats more then me, but if you think I’m going to lay down and give up, you’re wrong.

The CrossFit Games

Sure, CrossFit Inc claims the contest is going to be held i Carson in July and I’m really looking forward to going there this year to experience it all. But I know that the real test is always ongoing. The CrossFit Games to show us who’s the fittest in out apartment is an ongoing struggle. When I met Patricia I could “force-muscle-guy-clean/and-or-snatch” more then her, easily. But then things started to change. She got even stronger and her technique improved and everything just got better. I suddenly found myself struggling to keep up with her Clean. During the summer of 2013 we both followed the CrossFit Invictus programming and we both evolved in both strength and conditioning. When the time came for our testing week at the end of the summer, honestly, I was scared. I’ve seen her make some huge improvement. And when the testing was done, sure enough, she had both front squatted and cleaned more then me.

What really matters in life, the two lifts that tell you something about a person

At the end of last year Numi stared coaching Patrica. Giving her a coach as a birthday present was one of the best and worst decisions of my life. Sure, I no longer had to worry about her programming or workouts, but suddenly she got a new fire burning in her. Thanks to Numi’s coaching and Patricas hard work she set a new pace and her eyes was fixed on the goal at the horizon. The Regionals where only a few short months away and she just kept getting better, faster and stronger.

Soon, all my PR’s where in the danger zone. I could keep her at bay for a while, but Numi was doing a much better job that I’d hoped. The back squat was out of the question, she beats me there any time. The front squat is “not my thing”. The clean and jerk we duelled with back and forth for a while before she sealed the deal with me stuck on 105.

And then she went and did it. She power snatched 80kg the other day. That’s it. That’s when I decided that enough is enough. I’ve decided that, in order to keep things fair and equal, we should only really measure two lifts. Those are the only ones that really matter in life. Those are the only lifts that we should ever really care about. Of course I’m talking about dead lifts and bench presses.

Guys, do you agree? Bench press is the only true test of fitness!

Caught With my hand in the cookie jar..

Suddenly I was just standing there….I really don’t know why but I was supposed to read a book and take a nap after my workout session but instead I found myself open my mum and dads “secret” candy storage 🙂 picking and eating. After a while I was just like what the fuck?! I wasn’t even in need for it. I actually laugh at my self and put it al in and took a nap. Fuck. I sleep so bad at the night. Trying to go to bed my normal time but I’m just turning round and round in bed. Until 1 a clock, then I fall asleep. And then up at 6. That’s really not me! I love to sleep early and wake up early. Yesterday I tried everything I know, mindfulness, breathing, reading, movie, even my old study papers…but no. So I blame my sugar craving on lack of sleep and my female weekly disorder. Yhe, weekly. My body must hate me right now. I will maybe have to run tonight, maybe that can make me sleep.

So to the training:
I did a 80kg power snatch yesterday, personal record! High five!!! And then I think it did a pretty good high box jump, around 110cm. Pretty good for my short legs..
Finished the workout with DT at 50kg (rx). Time: 6:02. Started out fast but then I couldn’t keep up.

Today was a lot of handstand push-ups in different ways, and rowing. Hold your breath now…this ident positive. F**k rowing!
Wanted to go sub 8min on the 2k row but missed it with 2s, and that isn’t even close to what I want to be. Need to get more used to the pain (lactic acid).

I have muscle sourness in my biceps…. Need to get those in shape to Venice beach so I can biceps curl in a squat rack.

Rest day tomorrow! 12h work day. But shit are starting to get real.

Xoxo / P

Stockholm weekend!

What a lovely weekend in Stockholm – as always! Lovely people.

I wonder who of us that wants to play?


Arrived Friday afternoon, took off to Crossfit Nordic to do my workout and meet a bunch of great people.

Stated with strict ring muscle up:
I did 5.
And then build up to 1 rm close grip bench press – 90kg. That’s a PR! Sweet 🙂
And then max rep at 85% of 1 rm: 75kg, 5 reps.
Max kipping muscle up*3 set:
8-5-4 reps
And finished with max burpees in 30,60 and 90s. – I suck at counting my reps.

Solid muscle sourness in my pecs today. Woke up and took of to gymgrossistena summer tour. They had a competition “ultimate athlete” and I took a chance to compete so: within 1min do as many reps as possible (no rest): back squat, press and dead lift. For me the weights was set on: back squat 75kg, press: 40kg and dead lift 85kg.


Took a first place in every event and got 107 reps overall! Great stuff and it
was really fun 🙂 it’s always fun to win!


I want to compete more! Next week I will run a 9km race called the nightmare. It will be uphill, forest and water. That will be fun, and it will also be a great workout session for me!

Over and out! /P

Feeling better today…

Still some headache when waking up… Went of to the box and coached the lunch session! Great to see how much everyone is improving:)

Then I started my own workout session. 3km row as warm up and then:
1rm chin up: 26kg
Max rep at 85% (I took a little bit easier) 8kg plus and 10 chin ups.
1rm push-press 92,5kg, didn’t go to failure but this one was pretty heavy and with after press but no rebranding knees what I can see:

And then 3rm max kipping pull-ups. Rest 80s between sets.
20-20-20. Hand burned out. Need to take care of those!

Over and out, decided to start type my one workout journal.. It’s time.

If the bar ain´t bending…

Your just pretending!

Started this day with a 6km run with my sister, went of to the old apartment to leave the keys and then of to a hell of a work day.. The local traffic is not working as normal so a little bit late to work and more late home from work. Headache…long time no see…but then it was just there. At the same time i felt like a little girl jumping up and down and giggling: Heavy back squat at the program 🙂

But no jumping, my head didn’t like that. So i took a nap at the bus and then went to the box. There was a bunch of familiar faces and everyone was in good mode so I started to warm up, tried to not feel anything. Was supposed to try snatch as well today but that didn’t work at all for my head so I went for one thing. And it turned out to go pretty well, even though I feel that its a lot more in this body to give. So let´s start this season in a good mood!



Skärmavbild 2014-06-02 kl. 22.12.31
Finished as 105 among al the individual women at the regionals.

And then all regionals are done! I haven’t followed them day and night but I’ve seen some of them and now I just can’t wait to see those amazing athletes at the reebok crossfit games in July!! Now time to cure this headache with some sleep!