July, 2016

Easy Sunday

Status: ok

75 min LSD

30min bike

15min ski erg

15min true form

15min AB

Did a 3min hang from the bar.

Gonna try that hanging shit for a month now and see if it’s works?


Day 3 of exercising 

Status: ok

Sleep a lot!

1 session

30min amrap

20 cal AB

10 bent over row 40kg

20 cal row

10 hanging leg raises 

Not super fun but nice to move around alittle.


Home at Solid

Status: jetlaged

1 session

Strict press up to 10 reps on 60kg

Ring row 4 set x 12 reps

30min amrap

20 cal AB

10 hang cleans

8 front squats

6 push press 

@ 30kg

Talk about adrenalin and Competition can bring out more then you think out of your body. This 30 min was horrible and I tried to go very slow.

Feels like my body has shut off after the Competition and moved in to some kind of defense mode.

30-40min stretch

Yes you read right


Back to normal Life

Status: ok

Been home for 30 hours now and spend most of the time in the bed.

1 session at Studenternas IP

Every 4th min x 8 400m run

Gonna be nice to start training again without any stress for some upcoming competition.

I’m gonna try to swim a lot! Feels like good exercising.


Top 10 ain’t that bad after all.

Status: good but alittle tired.


First event was probably the most stupid event I’ve ever done at the Games..

The event by it self wasn’t that bad but jumping DU on grass?? Wtf? 

Everybody looked like retarads…

And moving all the equipment from zon to zon was a mess..

Big Bob + Run

Came 4th there I think? We like to push stuff but my running wasn’t good enough.

Sprint relay

We can just say that we sprint better with a worm on our shoulders.


We came in on 8th place on Sunday and 10 teams went to the final.

First event was pretty cool!

Some lunging ttb pulling the bob and some HSPU.

Good performance from the team as a team here.

We aren’t any ninjas on HSPU so a 14th place here was good!

Final event

Pegboard and thrusters!

Went ok and we stayed at 8th place overall.

Proud of the team and alittle sorry they had to do some of my work when my contribution wasn’t what it should/could have been.

Wanna thank all of our sponsors who made this trip possible and all the people that have been cheering for us!

I can’t retire with a podium finish but I can with retire with the best finish a Europen team ever had the Crossfit Games and I’m ok with that :)

Optimizer invest


Red bull


Crossfit Solid


Heaven and Hell that’s how we roll!

Status: good

Day 3.

Morning events was alittle under performances I think but not a disaster!

Placement 13th and 14th I think.

With the shape I’m in I think it was good damage control.

Lunch events

Finally after 3 years we did a good worm event! 

Good ropeclimbs gave us a 3rd place!

Event 4 worm sprint.

1:44 min of pain and a 5th place!

So after 3 days we worked us up to a 7th place.

Which is pretty amazing with an unconditioned Godzilla on the Team :)


Recap of the first 2 days

Status: under control 

Lower back abit beaten up from Murph.

18th place after 2 days aren’t really what we hoped for but no injuries and we are happy.

Team murph

The worm squats was horrible!

Kinda sucked that we had to line up at the mass start all the way in the back with about 200 people in front of us with lanes so small that only 2-3 teams could fit in a row for the stretcher carry. Felt like we were in the exercises division in “vasaloppet”…

Crossfit will never be fair and we got unlucky in a 200 point event.

Worked us up to a 19th place.

Event 2 (100 points)

500m swim in pairs of 2

We were put on busses to the beach with no time for warm up when we arrived.

Finished 11th

Tomorrow we’ll have 4 scored events and the start of a brutal weekend.


Sunday restday

Status: Good

Have been training pretty good for being me here in LA.

But I have no slem in my chest and don’t cough anymore so that’s good.

Today we will go to the beach.


Day 4 of training in LA

Status: Good

Session 1 at the track

8 x 400m run

We found a football thing that we pushed over the field :)

Session 2 at Crossfit South Bay 

Deadlift and a dumbbell metcon

Tomorrow we will try to find some weight vest 

Training like a Pro

Status: good

Last night we did a 30min beach run/ocean swim workout. Was nice!


Early session. Long team chipper 

Think I missed 50% on the snatches on 93kg :)

But at least I’m able to do 2 sessions a day.

Session 2

Assult bike in the sun 1on 1off for 20min.

Now I’m gonna go for a late lunch with Lukas and Jonne