The CrossFit Journey to New York!

#post by Mike

Time has come. Thor and I are both leaving for New York in August. For how long, we don’t know – time will tell. Finally, we have the opportunity to train and live together with the main goal of qualifying for Regionals 2015. Progress is being made and things are looking good. Here’s some of the more fun stuff I’ve been doing lately:

AMRAP 12min:
50 Cal row
40 Pistols
30 T2B
20 Ring dips
10M Handstand walk
Score: 1 round + 8 T2B

3 rounds (2×45 sec on/off): 
Wall balls
Box jumps
Push press 40kg
- 3min rest between rounds -

3 rounds:
1K row
20 Strict HSPU
10 Muscle ups
Time: 26.31

Strength numbers are going up as well:

Snatch: 101 kg
Power snatch: 92 kg
3RM Power snatch (TnG): 80 kg
C&J: 120 kg
2RM C&J: 110 kg
1RM Jerk: 125 kg
Power clean + Jerk: 115 kg

The Winner’s Test

#post by Mike

So I think it’s pretty safe to say that our will and determination are being tested at the moment. Our plans for the future, or more specific this summer, is to pack our bags and leave Denmark for… A long time. Ultimately to purchase our dream of a Rich Froning-lifestyle and hopefully qualify for Regionals 2015 wherever that may be. However, we are constantly faced with challenges which prevents us from planning our trip to our La La Land. Despite the somewhat blurred light at the end of the tunnel at the moment, there’s no doubt in my mind that we will force our way through this untamed sea of uncertainty and eventually come out on top.

In the meantime we are both hitting the Gym hard 5 times a week! Preparation for Open 2015 began several weeks ago. Here are some of the MetCons that I’ve been using to grow some hair on my so called chest:

AMRAP 10: 
1 Thruster 60kg + 1 MU
2 Thrusters + 2 MU’s… etc.
Score: 8 Thrusters 

21-18-15-12-9-6-3 reps of:
Pull ups
Box jumps
Wall balls
Time: 10.28

3 Power snatch 70 kg
10 Pistols
10 Toes to bar
Score: 10 rounds 

Follower Bombing On Instagram!!!

#Post By Thor

So I woke up on this beautiful rest day and checked our instagram. It’s a bad habit I have. And I gotta admit I was effing surprised! I get a notification saying that we got 28 likes 30 or something comments and finally but not least, 50 extra followers! The followers kept coming throughout the morning. It was raining with followers!


We want to thank you guys for the support. It’s amazing to know that we share something that you guys like! We really hope that you can use it and that we inspire you to work hard for your dreams!


Here’s a little video from yesterdays WOD

6 rounds of:

5 DL @ 120kg 265#
10 CTB

We did this as a partner wod/interval wod. That will say, first I did a round full speed then Mike did a round full speed and so on. This was great, because it allowed us to really push it to the limit each and every round! Enjoy

14 more days

#post by Mike

Thor is gonna stay in Denmark for a couple of weeks more. YES! That means we can continue our training together in the same way that we’ve done for the past 3 weeks, which in broad terms looks like this:

- Alternate between Snatch one day and C&J the other day.
- Incorporate some kind of complex when working on snatch or C&J.
- Lots of snatch and clean pulls from the floor or hang.
- Squat 3 times a week (Normally back squat twice a week and front squat once).
- Come up with a partner-WOD at the end of the training session.
- Wrap it all up with some stretching and mobility work.

In the near future we would like to do some more gymnastics not for time – simply to get better at technique, efficiency and thus intensifying the workload a bit with exercises like: Muscle ups, pull ups, HSPU, DU’s, toes to bar, etc.

Not to forget, we both PR’d in our Snatch yesterday! Thor with 95kg and I with 93kg. Check out the video on our Facebook page. We both blew the roof off!

So you want to stay fit?

So you want to be stay fit? 

So do you want to be fit? Or do you want to stay fit? Fit for a longer period than the usual 30 days it normally takes before turning back to the old lifestyle. Then stop watching more YouTube videos telling you how to get a six-pack in just two weeks. Stop mirroring yourself in articles where women magically looses 18 kg in 3 week just by changing one simple thing in their diet without any exercise. If you want to be fit and stay fit, you have to live and act like you already are fit! We’ve all been brainwashed to think there’s a shortcut to health. Miraculous and “scientifically proved” diets and supplements are just one of many convictions firms use to earn money and creating fake hopes. The truth is; there is no shortcut to being fit and staying healthy. It’s all about finding your own legit reason for making changes, and then stay consistent. This will eventually turn your new changes into habits. The sooner you realize that, the sooner your journey towards a healthier lifestyle can begin. The first step on the way is to act like a person who is already fit without cutting corners. How do I do that, you ask? Well, start by looking at you current lifestyle and figure out what to change and what not to change. Take a closer look at your daily routines, and select 2-3 simple things that you would like to change. By doing this, you don’t get overwhelmed by too many new initiatives and thus ending up losing your motivation.

You don’t have to be an expert on nutrition and health to know the main do’s and don’ts. Nor this is not the part where people fail to stay fit either. The main issue is to maintain the same motivation as you started with. To constantly stay hungry. After all, people who start on a healthy lifestyle all have their own reason to do so. But why is it so easy to forget that reason despite the otherwise strong feeling of determination you have when you start? This has something to do with the attractiveness of your goal. Whether it’s loosing weight, getting stronger, proving something for yourself or just feeling better about yourself, you have to convince yourself about a legit reason for why making changes in your life is worth it. Moreover, you have to convince your subconsciousness. Meaning that your reason has to be something you need and not want – which sometimes can be quite tricky to find. However, you should still accept some of the relapses you may encounter on your way, which is inevitable and expected. The road to success is always a bumpy one. When you’ve identified a reason and attached a goal to it, it’s the start signal for making new initiatives in your life and thus creating habits concerning your goal.

Let’s take a look at some of the main initiatives to apply when a healthy lifestyle is the objective:

1) Food. How much you should eat depends on your level of activity. However, you should strive for eating till your engine is full and not more. Too many people continue eating after they’ve already satisfied their body’s needs. If you eat more energy than you use, you will become fat not fit. Drink a glass of water before every meal to alleviate the hunger. However, during a diet allow yourself to have some cheat days.

2) Water. Drink water when thirsty. If necessary then spice it up with some lime/lemon or buy some sparkling water or Blue Keld for a change.

3) Sleep. Not only does your body recover during sleep but your brain does as well. The amount of sleep varies from person to person. 8 hours of sleep, however, will most likely give you the extra energy to comply with your new initiatives.

4) Exercise. Don’t just stick to one kind of exercise. Use your fitness in every possible aspect: running, jumping, swimming, throwing, lifting etc. After all, this is what our body is meant to do. If you have an injury or a liability you work around it and train something that doesn’t affect the area. There’s always a way to use your fitness.

So, incorporate some of these simple guidelines as partial goals for a healthier lifestyle and start making some of these changes into habits. Announce your new goals to your friends and family and thus strengthen your own commitment, or even better find a friend who will join you on your journey. And one last thing: don’t wait until the end of the month or postpone it for your next New Year’s resolution. Start now. Start today.

We are what we REPEATEDLY do. Lifelong health, therefore, is not an act but a HABIT.

- The Crossfit Journey