Micro Work Out's

En liten kort notis om träning!

Jag tänkte bara uppdatera er alla om hur träningsupplägget ser ut för tillfället. Just nu är jag på resande fot och har bara tagit med mig ett fåtal redskap. Ett gummiband med handtag(Sanctband Hard)(just nu rea på MEDS)(sponsrad länk), ett trasigt tubband och ett Yogaband på 240 cm från Vishram AB i Göteborg. 

Upplägget är enkelt och något jag ska testa i lite olika former de närmsta månaderna och se hur väl det faller ut. Över dagen kör jag ett micropass i timmen, på ett ungefär. Besläktat med "greasing the groove". Jag är inte strikt utan detta är bara ett riktmärke. Mest av allt går jag på hur kroppen känner sig för dagen. Jag kör två pass som jag roterar. 

(ca 20 reps, gummiband eller kroppsvikt)

Pass 1 - Air Squats, Rodd, Armhävningar, Bicepscurl, Triceps Pull Down & Mage av något slag

Pass 2 - Bulgarian Split Squats, Side Lateral, Face Pulls, Front Raises, Press

Jag börjar dagen med en vända av dessa pass men det tredje passet och framåt startar jag varje pass med en runda "overcoming isometric" för varje övning som jag senare kör dynamiskt. 

Om jag inte vore på resande fot skulle jag lägga in övningar med vikter lite här och där efter hur kroppen svarar. Förutom detta försöker jag komma ut och klättra ett par gånger i veckan och addera ett pass för finger styrkan också.

Jag har precis börjat men jag gillar det än så länge. Overcoming Isometrics hjälper på två fundamentala sätt, märker jag redan. Dels så får jag verkligen kontakt med musklerna(mind muscle connection) och så är de skonsamt uppvärmda inför den dynamiska delen av passet. Jag återkommer med fler och mer detaljerade reflektioner framgent. Nu vankas det lunch!

"Every day is a fresh start"

May the Fors Be with You

Crossfit Games and The Blueberries

Good evening all you Crossfit People, and alike.


Just done watching the opening ceremony of the 2019 Crossfit Games. This is gonna be fun! Right? I almost miss the Crossfit days every year the Games role in. Maybe I'll give it a go again, some day. Just adjust my output level to match my life.

Today we went out into the woods hunting for blueberries and the like. I brought my climbing shoes and chalk bag, in the case of a bouldering opportunity. It presented itself. But only 5-6 climbs. It was all good. More to come, to be sure.

 Not much in the way of blueberries or the like(some kind of mushroom) but a day in the forest is never a loss, in my book.

I was supposed to go to the gym to continue with the new programming but as it turns out the last workout put me in a big hole with the cold making a strong comeback. So instead I just went through the motions with a rubber band and some light dumbbells(2x12kg). That really felt perfect. Here is what happened in the front yard:

5 rounds of 5 reps:

Push Ups on the Dumbbells

Front Squats w/ dumbbells

Upright row with dumbbells

Scull Crusher with rubber band 

Over Head Farmers Carry with dumbbells - 50 steps

Face Pulls with rubber band

By far the trickiest exercise was the Farmers Walks. Shoulders was not used to this, at all! But I think, well I hope, that this will have a positive impact on my recovery or at least not be too much of a hindrens. Now...Bring the Tacos!! 🌮🌮

"Half of the troubles of this life can be traced to 
saying yes too quickly and not saying no soon enough".
- Josh Billings

May the Fors Be with you!

Pinch Block

The climbing ... must get started with the climbing again.

I was inspired to pick up the climbing again when I accidentally sat in front of "Ultimate Beast Master" on Netflix. It is a variant of American Ninja Warrior and other obstacle course programs where contestants are to pass through a course with a number of obstacles of various kinds. It's designed to test you in a variety of arias. A lot of Crossfit athletes, even more Parkour athletes and then a number of other athletes of varying disciplines. But the one who won Season 1 was a professional climber. Many of the obstacles relied on the practitioner's grip strength. Many of the climbers had great success and in fact there were two climbers in the final. The other one was an ice climber but still.

The program as such was, at least in the first season, not much to write home about. We don't even have to go into it because this post is not about that. This post is about the inspiration I got to get on with the climbing again. Summer is not climbing season, as you all probably know, but I'm not going to worry about it. I'm going to start training for the fall season. I got so inspired that I, immediately had to go to Byggmax and buy myself a piece of wood and build myself a "Pinch Block". For you who don't know, that is a wooden block that you attach a weight to and try to hold in your hand in a so-called "Pinch" grip. To increase grip strength, simply. Very nice.

In addition to some grip training at home, of course I have to try to get out into the woods, weather permitting, but also take a few sessions indoors now and then. Now nothing can stop me from getting in excellent climbing form !!

After this writing and maybe a season 2 episode of UBM, there will be some Jane Fonda and stretch. It was a long time ago.

For lunch, I offer a simple omelette on Viennese sausage, bell peppers, kale, eggs and cheese. Simple and good.


"Life is short
But the hours are long"
Fénélon

May the Fors be with you!!

On Vacation

From Summerland in Leksand...

We took a little trip to Leksand for a couple of days and say what you want about their summer land but if you wanted, it could be a real boot-camp. Puhh ... totally wasted!

After three days it felt like we still had things left to do. It was a GREAT place! Most of the activities were just "active" entities. One would climb, jump, balance, swim, or engage in some other fatigue-inducing endeavor. I can really recommend Summerland in Leksand to all parents who are interested in letting their children move during the holidays.

Some negative aspects; It was completely overrun with people. Guests, I have to presume. A campsite with space for caravans, camper vans and tents was adjacent to the park. This area was HUGE. In addition, there were cabins of different standards for rent. In the camping area there was also another pool area with a slightly smaller water slide. Restaurant, beach, miniature golf, etc. were also found within the campground's enclosure. Nothing about this is problematic, but the fact that there was a lot of Norwegians was a problem because they bought everything in the grocery stores down in the town of Leksand. I went by Coop and Hemköp and I've rarely seen such empty gaping store shelves. It was post-apocalyptic.
   

In addition, everything was obviously overpriced inside the Summerland. From the food to the parking tickets and a cup of coffee but we managed to pack lunch in our cabin and brought it in to the park. There were good possibilities for people with a picnic addiction.

Overall, we were all very satisfied and highly recommend Leksand's Summerland.

When in Rome, it is wise to do as the Romans do;
but it's foolish to do it with conviction.

May the Fors be with you!