WOD 20140831

Running 42 min with the dog. Easy pace, approximately 7 Km.



WOD 20140830

Finally, the rest is over and recovery can begin. This morning the hip felt mainly ok; no pain while dressing up, walking felt ok. The only problem that remained after 1 hour of walking the dog was that the back felt tired, still.

So I went and made a small workout for myself.

10 minutes warmup with squats, bend-overs, hindu-pushups and wrestler’s bridge and I was ready to do the following.


30 Knee hugs
20 Superman
1 minute Plank
20 V-ups
1 minute side plank (each side)
20 Leg Raise & Butt lift
15 Straight Legged Hip Swings (each side)
30 s Isometric Backhold
30 Chinnies
30 Toe Touch Crunch
20 Alternating Superman from Pushup Prone
30 Side Crunches (each side)
50 Russian Twists
50 Leg Raise with 20 Kg Kettlebell holden up with hands
15 Front Rolling Bridge
15 Back Rolling Bridge
1 Minute Wrestler’s Bridge


9 min EMOM

30 s Handstand Hold

10 Push -ups

Recovery day number 5

Still, no workout for today either. I had my plans last night to get a bike and ride my way to work today, but it just did not work out.

In the morning, while walking with the dog, I did jump over a ditch. And then the lower back really got a sudden strike of pain when I did shoot my left foot upwards. So I decided to let the biking go. Otherwise the back pain has been on the way to better, left hip still feels sore (as well as back), but at least I can get jeans on without huge amount of pain while standing. Slight nip, though, but that’s all. Hopefully tomorrow will be better. 

Honestly put the one week rest has been one of the biggest challenges for the whole year. It actually has been the longest pause from training for at least in 2 years. But surprisingly enough, I’ve managed to pull myself through. I have to admit that it has been boring in a way, but at the same time, kind of refreshing to just sit, lie and walk around.

Of course on my spare time I’ve been watching tv. Mainly the sitcoms, but yesterday I found myself looking at this local documentar-ish program called Svett & Etikett (Sweat & etiquette) about training overall. The host did have episodes made about strongman -competition, Crossfit & military training. Plus 5 more episodes I didn’t watch. But I found out that the Strongman -training actually did look like made for me. I’d really like to get stronger 😀 Crossfit was also interesting, as well the military training. So I’m currently all pumped up to get myself grabbing the bar. Hopefully already on Monday…

… and in the future I might remember to stick to my own plan when in the gym. 2 rough 30-40 minutes WODs with 100 burpees in 2 sequential days might be a bit too much even for me.


It has been nice and easy 4 days of rest. Well 3 if Sunday doesn’t count. And it just might not.

I woke up on Sunday morning and felt really beaten up. Not too bad, but I was tired, even after a good night sleep. The body just felt it had had it. Because of that, and the 6 days of exercise before that, I felt it was time to lay down and rest.

Well, I almost got that done. Of course I had my test of fitness in everyday life; we did move the furnitures round the apartment on Saturday (after my workout)  and on Sunday until we found the right spots for them. Which were, surprisingly enough, not always on the same places they had been before that.

So Sunday was great.

On Monday morning I woke up with a neat lower back pain. It was nasty. I could not lift my left leg without having to breathe in harshly. Plus that the pain was not a nice one, either. So no biking on monday. I barely could walk the dog. And in the evening it still was there. Honestly put, it still is. And now is Wednesday. Haven’t been doing anything for 3 long days…

I’ve been googling and chatting with people and apparently the cause of the back pain was my big workout on saturday. 10 times 30 m prowler push was kind of ok. the 10 times 10 burpees, too, I guess. Even though the night before (on Friday) I did have a neat 105 Burpee pull-ups (60 + 30 + 15) with running combined to them. But it was the 10 times 10 kettlebell swings that apparently made the trick.

Most likely I have something wrong with might technique. Or the weight was too much with the amount of reps. 100 times 24 Kg swings felt OK at the time. But it seems that it got my left hip joint to get hurt. Now I really don’t know the medical condition, but at least rest and stretching has been helping. Walking has been ok-ish, but the work, either sitting or standing has been loading my hip, and my back and in the evenings it has been a challenge to get the trousers undressed. Not to mention the socks.

At least I should’ve learned something from here. maybe it is that I should really understand that I’m not that young anymore and that I really should scale my workouts with more care. It just is sometimes hard, when you get carried away with the flow and feeling. And actually you still are capable to get through the WOD. It’s just the aftermath that’s punishing too much. I might have been able to avoid the whole thing if I had done some more recovery work, maybe some light warming up and stretching on Sunday. Or at least a bit more on Saturday.

Well, not all bad news, still. I learned new stuff regarding Kettlebell Swings (the Russian and the US -styles) and new stretching, too. Thanks for the guys to helping me out.

The other good thing is that I’ve managed to get one colleague interested in CrossFit. Well, to be honest, I really am not sure if I was the actual trigger, but at least he started asking questions today and we ended up deciding ot have a trial WOD tomorrow on Eriksdalsbadet Utomhusgym. That’ll bee sweet. Even though I will most likely only watch, encourage and count the reps, but still. A nice one 😀

“You never know what worse luck your bad luck has saved you from.” —Cormac McCarthy


WOD 20140823

WOD 20140823Strength

Back Squat 10 x 3
82,5 Kg
Good Morning 10 x 3
50 Kg
Push Press 10 x 3
50 Kg

10 rounds for time:
140 lbs / 65 Kg Prowler push 15 m
10 x Kettlebell Swing (24 kg KB)
140 lbs / 65 Kg Prowler push 15 m

10 x Burpees

Time : 34:30

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WOD 20140822

For time:

Run 1 mile with a 7,5 Kg medicine ball
60 Burpee pull-ups
Run 800 meters with a 7,5 Kg medicine ball
30 Burpee pull-ups
Run 400 meters with a 7,5 Kg medicine ball
15 Burpee pull-ups
Time: 40 min

3 x 10 Handstand Push-ups

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