FIT AS FU*K


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Copenhagen Running event with Casall May 3rd 2014

Feel stunning while you’re running with Casall!

Come out running with Casall on Saturday May 3rd.

Meeting point: Casall Store in Illum on etage 3 at 10.30 am.

After the run, you are welcome to visit Casall’s store to talk about running, sportswear and tools, all to make you a better runner.

For everyone who joins the 5 km run, Casall offers a 20% discount on the entire assortment!

EVERYONE CAN JOIN!

 

Casall
http://www.casall.com  

Casall is a dynamic, innovative, trendsetting Swedish training brand, with premium quality and smart designs for both WEAR and TOOL.
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We LOVE Dips

Like push-ups, dips are superior for building upper body strength and definition. In addition, they can be performed with minimal equipment and in a lot of variations. Below, you’ll find some of our favourite dip variations and workouts. – Sarah & Ditte

Variations

Parallel bar dips

Parallel bar dips

 

Russian dips

russiandips

See demo w/ Camille Leblanc Bazinet here: https://www.youtube.com/watch?v=eGK4cnYFpT0

Single bar dips

See demo here: https://www.youtube.com/watch?v=fVyXLVyKwlY

Korean dips

See demo here: https://www.youtube.com/watch?v=wzg_guVxYZM 

Ring dips

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See a nice demo here with Matt Chan : https://www.youtube.com/watch?v=4y8FLVhY-70 

Weighted dips

- Pretty basic, just add a weighted vest, a weight belt w/plates, or chains.

Workouts

Weighted dips – ‘dropsets’

In 60 sec, amrap weighted dips @10 kg

60 sec rest

In 60 sec, amrap weighted dips @ 7,5 kg

60 sec rest

In 60 sec, amrap weighted dips @ 5 kg

60 sec rest

In 60 sec, amrap weighted dips @2,5 kg

**Adjust the weights to your level
::::

“Elizabeth”

21-15-9 reps for time of:

40 kg power cleans

Ring dips

 


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Do you get better when you stop caring?

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I recently stumbled upon this interesting blog about sports psychology and mental training:

Here’s a bit of the article that caught my attention:

After all, for most of us, it’s no mystery how to lose a few pounds or run a faster mile at the track. It’s no mystery how to go from lifting 150 pounds off the floor to 175 pounds over the course of several months with regular, guided training sessions.  It’s not rocket science to follow a thoughtful mobility or yoga program and improve flexibility. And yet, so many of us set goals like these and fail to reach them. Until that magic moment when we decide to stop caring.

Link to the full article:

http://psychologywod.com/2014/04/06/the-downsides-of-performance-goals-or-why-letting-go-sometimes-leads-to-the-greatest-gains/

Check out the rest (and more interesting stuff here):

http://psychologywod.com/

 


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CrossFitters at the European Championship in Weightlifting

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Today, Sarah Krarup (DK) and Anna Hulda Olafsdottir (ISL) lifted at the European Championships in weightlifting (in the same group!). They are both very capable CrossFitters and it is impressive to see them master 2 sports so well!

Anna lifted 164 kg (70+94) and Sarah lifted 158 (70+88). Good job by both girls!

Follow a live update of the scoreboards here: http://www.easywl.com/results/

What a great inspiration! – Ditte

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The Scientific Method of Programming: A Case Study

 

Opens 2014 is over, which means for most that it’s time to get back to normal programming.

Here’s a great case study by Evan Peikon – “The Scientific Method of Programming”

With the level of competition in the sport of fitness growing each year the demands placed on both coaches and athletes are growing exponentially.
The days when we could follow “Crossfit Strength Biased” programs or run a “Black-Box” style program in which we combined a tried and true strength program, like Westside, with metcons are over.

So…. where does that leave us?
The answer isn’t black or white and will depend on a myriad of factors. But, in general it means that an Athlete should be following a well periodized strength & conditioning program that is tailored to their goals AND that factors in their individual makeup (I feel like i’m beating a dead horse by even having to mention this again….).

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