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Enter the Sculpture Army – Fall adventure

Are you ready to wow? A new season means a fresh new start with Casall Sculpture Army – a digital training force with exclusive access to customized training programs and fun challenges. It’s all about bringing out the best version of you – from the inside and out.

This fall five fierce training enthusiasts and top bloggers are put to the test in the Sculpture Army. With lots of charm and determination they will hit the challenging training programs designed by Casalls trainer Magnus Hagström. And they want you to join them! Sign up today and get access to the same exercises.

Get social – Sculpture army updates are posted on Facebook. Hashtag is #timetowow and #casallsculpturearmy.

Be inspired on: and

Have a great weekend!

Ditte & Sarah


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Grow your own sprouts – perfect for healthy living/weightloss

This might be one of the (more) nerdy posts on health and nutrition, BUT since I have recently bought a “home made sprouts kit”, I wanted to share my experience.

First of all, the advantages of growing your own sprouts are numerous – it is cheap, a good source of vitamins and minerals and also quite fun. What surpriced me the most is how easy it is. Once the process gets going, all you need is to water your sprouts twice a day!

I tried fenugreek seeds which take a little like curry – and they worked really well in asian inspired salads. Plus check this list of healthy benefits:

Fenugreek seeds are rich source of minerals, vitamins, and phytonutrients. 100 g seeds provide 323 calories. (note that for a LARGE portion of sprouts you only use about 2 tablespoons, roughly 30 grams).

  • The seeds are a very good source of soluble dietary fiber. Soaking the seeds in water makes their outer coat soft and mucilaginous. 100 g of seeds provide 24.6 g or over 65% of dietary fiber.
  • Non-starch polysaccharides (NSP) which constitute major fiber content in the fenugreeks include saponins, hemicellulose, mucilage, tannin, andpectin. These compounds help lower blood LDL-cholesterol levels by inhibiting bile salts re-absorption in the colon. They also bind to toxins in the food and help to protect the colon mucus membrane from cancers.
  • NSPs (non-starch polysaccharides) increase the bulk of the food and augment bowel movements. Altogether, NSPs assist in smooth digestion and help relieve constipation ailments.
  • It has been established that amino-acid4-hydroxy isoleucine present in the fenugreek seeds has facilitator action on insulin secretion. In addition, fiber in the seeds helps lower rate of glucose absorption in the intestines thus controls blood sugar levels. Fenugreek seeds are therefore one of the ingredient that recommended in the diabetic diet.
  • The seeds contain many phytochemical compounds such as choline, trigonelline diosgenin, yamogenin, gitogenin, tigogenin and neotigogens. Together, these compounds attribute for the medicinal properties of fenugreeks.
  • This prized spice is an excellent sources of minerals like copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering action on sodium. Ironis essential for red blood cell production and as a co-factor for cytochrome-oxidases enzymes.
  • It is also rich in many vital vitamins that are essential nutrients for optimum health, including thiamin, pyridoxine (vitamin B6), folic acid, riboflavin, niacin, vitamin A, and vitamin-C.

If this has inspired you, it is easy to find more info online about different types of sprouts and kits.

Enjoy :-) Ditte

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CrossFit Weightlifting Trainer Course – Denmark – November 8-9, 2014

Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Snatch and the Clean & Jerk. The Snatch and Clean & Jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

Register here:

The price of this Course is $595 USD

MILITARY DISCOUNT CODE: There is a $100 USD military discount for this course. Military persons contact Kelly More for the code.

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Interesting changes to the CrossFit Games in 2015?


At the post-Games press conference, Dave Castro had this to say on the topic:

“I’ve been happy with the results of the programming for the selection process that we’ve had over the previous few years, but we’re going to switch it up a little. It will be appropriate and it will bring the [fittest] people to the Games… It’s a global move.”

Read the entire blog post by Box Life Magazine here:


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Are you a CrossFit snob?


Most CrossFit athletes are extremely passionate about their personal journey and experience with this fantastic fitness regimen. However, passion can sometimes blur our vision; our rationality takes a back seat to our emotions. It’s difficult to harness matters of the heart, so sometimes CrossFit fanatics can take their love a little too far. CrossFit should be about expanding our community, not turning people off with an abrasive demeanor.

To be sure you’re not coming off as a CrossFit snob, here are some bad-attitude indicators by Abi Reiland, Co-Owner/Trainer, CrossFit 8035:

Good read!

Have a great week!

Ditte & Sarah

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Friendship and competition in sports

Ditte & Christian

This Saturday, my best friend in the world and co-owner of this blog, Ditte, got married to Christian.

While writing my speech to Ditte, I gave friendship and competition quite some thought.

The combination of sports and friendship can be a nasty combination, and I’m forever thankful that Ditte and I have managed to stay true friends who want the best for one another both in life and in competition. It sounds simple, but is really unique to me!

Congrats on your big day, Ditte & Christian!



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Summer time! Stay hydrated to keep pushing hard!


Right now, summer is at it’s highest (even in Denmark) and if you are very active you have a higher risk of dehydration. This is of great importance not only for your wellbeing, but also for your performance in the gym.

A decrease in body water from normal levels (often referred to as dehydration or hypohydration) provokes changes in cardiovascular, thermoregulatory, metabolic, and central nervous function that become increasingly greater as dehydration worsens. Similarly, performance impairment often reported with modest dehydration (e.g., -2% body mass) is also exacerbated by greater fluid loss. Dehydration during physical activity in the heat provokes greater performance decrements than similar activity in cooler conditions, a difference thought to be due, at least in part, to greater cardiovascular and thermoregulatory strain associated with heat exposure. There is little doubt that performance during prolonged, continuous exercise in the heat is impaired by levels of dehydration > or = -2% body mass, and there is some evidence that lower levels of dehydration can also impair performance even during relatively short-duration, intermittent exercise (like CrossFit!). For references check out:

Our best tip – invest in some nice, healthy (meaning without phthalates!) drinking bottles and always keep one in your training bag! Also fill the fridge at home will plenty of glass bottles with water, so that you have enough cold water at hand… For an extra delicious twist, add slices of lemon or lime or fresh mint leaves.






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No excuses! 10 WOD ideas that’ll take from 2 to 40 mins… with and without equipment!


Sometimes you have a full saturday off to spend in the gym and sometimes you only have time for a quick morning session at home before you hit the shower. Nevertheless, if you are serious about maintaining a healthy and strong body, you should always make workouts a priority. To help you get in the mood, we have gathered some nice workout suggestions for whatever time (or location) you have available :-)

2 min wod @ the gym

2 min amrap:

Powersnatch, 60/40 kg


2 min wod @ home

50 burpees for time (scale to 40 for beginners and opt for approximately 2 mins)


7 min wod @ the gym

Heavy fran


Thrusters 60/40 kg

C2B pull-ups (or bar MU if you are really advanced!)


7 min wod @ home

50 – 40 – 30 – 20 – 10 reps of:

Boxjumps (use a bench outside) or do step-ups




12 min wod @ the gym

12 min amrap of ‘Nate’

2 Muscle-ups

4 Handstand-pushups


12 min wod @ home

12 min amrap


800 m run

then, in the remaining time amrap of:

5 burpees

10 pistols (alternating legs)

15 sit-ups (any style)


20 min wod @ the gym

20 min amrap of “the Seven”:

7 Handstand push-ups

7 Thrusters, 60/40 kg

7 Knees to elbows

7 Deadlifts, 110/75 kg

7 Burpees

7 Kettlebell swings, 24/16 kg

7 Pull-ups


20 min wod @ home

5 rounds of

400 min run

20 push-ups (in rounds 1,3,5) or 20 burpees (rounds 2,4)


40 min wod @ the gym OR at home:


For time:
1 mile Run (1600 m)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1600 m)

If you don’t have a  pull-up rack close by your home, you can do 100 sit-ups instead …

If it is too “easy” – wear a weighted vest :-)

Enjoy, Sarah & Ditte




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