Murph: I love You! not...Not U either Thomas Rosander

Ok, since Thomas claims we have some followers who cannot speak or read Swedish (strange) I will also start writing in english every now and then.

I`ve had two tough days with lots of work and quite hard work outs. I had my plan made up for this weekend; friday with lots of cleans and presses and saturday with lots of pull ups and then some outdoor running with our members following our programming. Friday went according to plan with the following results:

Appetizer:

• L-Pull x max 9-7-5. one minute rest between sets
• "Wind shield hold" 15 seconds- 12 sec- 10 sec. one minute rest between sets
• L-Hold in rings 24 sec- 15 sec. One minute rest...
• 5 Power Clean- 5 Squat Clean- 5 Clean & Jerk 30 kg

Main Course:

• 5 +5 of Squat Clean & J and Clean 40 Kg
• 50 kg Squat C & J x max RM= 5 - 5. two minutes rest between sets
• 60 kg Squat C & J x max RM= 5- 3
• 40 Kg Jerk Press x max RM= 9
• 40 Kg Power Clean & Jerk x max RM= 8 -6. One minute rest between

"dessert":

• max RM Push ups+ knee push ups 22+8- 17+3- 10+4. One minute rest between sets

as u can see I didn´t push myself super hard but mamaged to get tired anyway. I still need to go a bit easy on my lifting because of vocal cords problems but every now and then I´m going to push it. Totally finished in shoulders before the push ups, hence the poor numbers:)

Saturday was a totally different thing. On our website stood "Intervall running" as today´s work out and I had prepared to do some extra pull ups before. Came to the box somewhere around 10 o`clock and on the whiteboard u could read " MURPH"!!!!!! What the f#ck?? was my first reaction because my back was really tired and push ups was really not my first choice today. But since I knew it was saturday and we were going to have lots of people working out I said to myself that I had to set a good example and change my plans, after all that´s what CrossFit is about, right?

I did it Rx´d but we switched the running to 160 DU´s instead. Sweden can be could in januari if u didn´t know...

My finish time was 40:35. A bit disappointing to be honest to miss the 40 minute line but since I was not really in shape I´m quite pleased.

Lots of new people who really pushed it hard. A couple of guys from 8th grade in my school and some of my former students as well:) Extra thanks to Pontus, Jacob and Jenny who pushed themselves really hard and also to Jocke and Kia who gave me something to measure myself against.

Soon we reach 60 members!!

So, thank U Thomas for great programming this week, I hated every minute of it but I love the results...

Per "CrossFitPrincipal" Mattsson