March 4th

Friday 4th of March 

Long warmup prior to session ....


Coach U ordered....
for balance Front squat on bosu ball x 10 with 5 kg bar
Ohs on bosu ball x 10 with 5 kg bar

10 x ohs with 10 kg on bosu ball
10 x ohs with 20 kg on bosu ball - 4 then 6 (fell off two times after 4...)

Jerk pulls 
5 x 20 kg
5 x 30 kg
5 x 40 kg
5 x 50 kg
5 x 60 kg
3 x 70 kg

Barbell row sup grip
5 x 30kg
5 x 40 kg
5 x 45 kg


Then the Windy Wod from CrossFit Pori
2 min row for calories - 1kcal=1 rep
2 min shuttle runs 10m - 1 run = 1 rep
2 min single jumps = 25 jumps 1 rep
1 min rest the at it again
2 rounds

1st round 32 kcal, 25 shuttles , 8 rep (so that is 200 singels)
2nd round 31 kcal, 22 shuttles, 8 reps

126 reps 

Preatty freakin' winded after this ......
And I did 2 rounds in stead of the RX'ed 4!


Splits and calfs streched....


My friends at Fit as Fu*k have published a great schedule of CrossFit events in Denmark(mainly) 2011..


I hope to be there for some of it:-)


Peace. Love. CrossFit.