Dont just say but do your seft to =)

I am always saying to people who start barefoot that the should take it slow and work in to it over a long time.

And what do i do myself ?  OVER DO =)

I felt fine last week when i was running so i did a LONG run 9K and that was to mush for my feet =)

So now i have Plantar fasciitis in my left foot =) if you are a dummy the body must pay.

But i am working the foot so i will be back running soon again, not that long but still runnning. I miss my Sprints.

30May

I felt weak today but i did what i could =)
Press 36kg 5*1/1
Clean 40kg 1*5/5, 44kg 1*4/4 and 40kg 1*5/5
Squats 28+28kg 3*5
A 2,5K run and ended it with 10* 25meter sprints

And here i felt my foot =(

31May 

Rest day taking care of my foot and hip =)

Here is a STRONG lady Neghar Fonooni

It`s Peacekeepers day today

International Day of United Nations Peacekeepers for all of us who been there and are there =).

Since i was in service i have had PTSD (Post Traumatic Stress Disorder) and are still living with it, but i have learn to have a life with it and i try to help others as mush as i can.

So take a moment to think about the man and women who are/have been in the service of PEACE.

25 May

I did my practice together with my clients today =)
4 rounds of 45sec work and 30sec rest
Swings 2h and snatch
Sandbag drags with push up
TRX split raise
Battling rope

Then some rest and water
3rounds of 45sec work and 30sec rest
Swings
... Sandbag Clean and squats
TRX Over head squat
TRX pistols
Battling rope

26 May
 
Practice of the day with my clients and me =)
Started with
2rounds of One leg dead lift and row with sandbag + Kettlebell See saw press 5/5
Then Swings and Squats Ladder from 10 SWings 1 Squat up to 1Swing 10Squats
The same ladder shape but Swings and push ups 10 to 1 and 1 to 10
T hen some relaxing

28 May
Just got a call from my doctor =(
My body is so f*cked up
My lungs are working in about 70% thats fun, not only do i have problems with my weight now its my lungs to.
I am happy that i got in to the RKC because i wonder how i would fell if i didnt.
My lungs havent been functional for years but i didnt know what i is and i still dont. But just hearing that they dont work more then 70% isn`t fun.
Thats why i never gets in to a good conditioning =( i have to struggle every RKC Snatch test and that SUCKS.


But what can i do? just keep on working/practicing and follow the direction of my Doctor and see if we can find out why and how to fix it =)

Todays practice was a short one, i was a bit of =)
See saw presses 24+24kg 5/5, 28+28kg 5/5, 32+32kg 2*4/4 and 28+28kg 5/5
Double kettlebell Clean 32+32kg 5*5
Swings 44kg 5* 5/5/5 and 2h 5*10 in 10minutes

29May

A short and sweet practice.
Tactical Pull ups body weight 2*1, 8kg 1*1, 12kg 1*1, 16kg 1*1, 20kg 1*1, 24kg 2*1 and body weight 2*5
Snatch 24kg 100

Going outside my comfort zone =)

22May

Over head walk30meter 32kg 1/1, 36kg 1/1 and 40kg 1/1
Swings 44kg 5* 1/1/1 and 2H 3*10

It was hot and i was slippering with the bells so some were in this practice i did a bad swing and my back had to pay for it after =( I am always talking about SAFETY to my clients and making them think about all time and here i go doing the opposite and hurting my self =( 

After one day of just movement drills a feel mush better =) I have no time to be injured now when its time for RKCII soon.

24May

I passed on Kettlebell today and went out for a run instead, it was a real nice weather and i felt good.

So i went far over my comfort zone in running =) I haven`t gone over 5Km ( 3,1 Mile) but it felt so good that i just kept on going =)

And here is how it went

Started with a 6 click (3,7mile) run and a 2,5 (1,55mile) click mule (walk 60sec, run 30sec and sprint (70-75%) 15sec ) and ended with a 0,5click (0,31mile) run home. Thats 9 click (5,6mile) for me today =)
And ended with some Primal Charge  

A picture of bits of the trail i run =)

When you move good you will feel good =)

I have always been stiff and thought that i is one who have to live with it, was i WRONG =)

Since i started to learn what really going on i have loosen up a lot and thats awesome for some one like me with a lot of tension in my body from my PTSD.

The better i learn to move well the better i feel mentally.

Here is Gray Cook  on the "stretch" The Brettzel

Before i was all about being strong, but now i have learned  that to be really strong you have to move well to

After my Wednesday practice i felt sore in my fore arms so i took two days of from practice.

But on Saturday i was back in the groove again ;)

19 May

Press 36kg 5*1/1
Swings 44kg 5*5/5/5 with 60sec rest between then 2H 5*10 45second rest between
Pull Up 3*5

20May 

Just Primal Charge and a long walk.

21May

Primal Charge
See Saw Presses 24kg 1*5/5, 28kg 3*5/5, 32kg 1*5/5 and 24kg 1*5/5
Bent Press practice from kneeling TGU position 20kg 1*3/3, 24kg 1*2/2
Bent Press 20kg 1*3/3, 24kg 1*1/1 and 28kg 1*1/
Tactical Pull Ups 16kg02*1, 20kg 2*1 and 16kg 1*2
Tracy Reifkind`s BCBE 10minute
And ended with some crocodile breath

I need sun and summer.

Its may and the sun and warm weather is missing here in Sweden =) I NEED SOME SUN.

Yesterdays i just did some Primal Charge and TGU with the 24kg  5*1/1

Today i went heavy =)

Short but sweet
Double Kettlebell press 32+32kg 5*2
Double Kb squats 32+32kg 3*5
Snatch 24kg 100
Pull Ups body weight 3*5

I got some real inspiration from my fellow RKC  Mike Sousa.
He is pressing double 48kg bells 3 times =)

Just having fun =)

Monday`s practice
Started with mobility drills
Long cycle Clean&Press 28+28kg 3*5
Double Kb squats 28+28kg 3+5
Snatch 32kg 6/6 on the minute for 5minutes
Pull Ups 24kg 5*1
A 3,3click run (3,3Km and thats 2,1 mile)
Ended with 10 sprints of 20meter and one 30meter (sprint walk back)

30 days to D-day =)

It`s only 30day left for RKCII and how am i going?

Let`s see hmmm   i am not were i want to be but its going Ok, the press is 4kg away and the Tactical pull Up (thats my hardest one) is not even in the goal park  =) but are i giving up? HELL NO  ;)

I am working on it ;)

Here is my last 5 day`s of Practice 

May 9 Wednesday

This practice is in the name of fun =)

Started with some Primal Charge

RKC arm bar 16kg 1/1

Bent press from TGU kneeling stand 16kg 1*3/3, 20kg 1*3/3, 24kg 1*3/3

Press 32kg 3*5/5

SWINGS =) Two rounds of Swinging a lot of bells =)

Round 1 48kg 2H 5, 44kg 1H 5/5, 40kg 2H 10, 36kg 1H 10/10, 32kg 2H 20, 38kg 1H 10/10 and 24kh 2H 20 = 105

Round2 48Kg 1H 5/5, 44kg 2H 10, 40kg 1H 5/5 and 2H 5, 36kg 2H 15, 32kg 1H 10/10, 28kg 2H 20 and 24kg 1H 10/10 and 2H 5 =115

May 10  Thursday

Rest day but after watching Tommy Blom`s bent press i gave it a try,

I dont know if its the mobility i have earn from doing Primal Charge or my brain just got it?

But i have never done it good before and today i went from former 20kg to doing it with a 36kg with ease =) and after some rest the Bulldog went up to on my right side =)

Personal best on a rest day =) thats not a bad day.

May 11 Friday

First practice of the day =)

Press 36kg 1*1/1, 1*2/2, 1*3/3, 40kg 1*1/1 PB, 36kg 1*2/2 and 1*1/1

Pull Ups 16kg 1*1, 3*2, 1*1 Body weight 1*5

And i am going to do some circle training with my group today and i am joining them =)

Second with my clients`s

45sec training and 30sec rest

3Laps of

kettlebell Swings, TRX hamstring work. Sandbag Clean and squats and battling rope

Then some rest before 3 more laps of

kettlebell Swing, TRX Pikes, Sandbag staggered stands squats and battling rope

=) It was fun

May 12 Saturday 

Trained with my clients this morning first

Tracy`s BCBE first round 240swing then a little brake and did it backwards 240more swings in ca 30minutes.I did it with a 20kg bell and it was HARD but fun =) My clients love and hated it =)

After the clients left me and Viktor Starfelt ( a client who is doing real good work) did some more practice

Long cycle Clean&Press 24+24kg 3*5

Double Kb squats 24+24kg 3*5

Double Kb snatch 24+24kg 3*5

Pull Ups Body weight 1*5 12kg 1*1, body weight 1*5, 16kg 1*1, Body weight 1*5

Ended with Primal Charge

May 13 Sunday 

It`s a rest day only some Primal Charge.