Last week I did the Solid Open 15.3 scaled. I scaled it for two reasons. The first was to get a time since I was not sure how this week would play out being on vacation and all, but also because Rx was 55kg and my current max for both Snatch and Overhead squats is 65kg.
Category Archives: Training
Solid Open – Q1
Yesterday I met up with Mathias at lunch to give the first of three on-line qualifiers in the Solid Open a shot.
The first WOD a 15 minute AMRAP
As many rounds as possible within 15 minutes of:
6 CHEST TO BAR PULL UPS
9 SHOULDER TO OVERHEAD 30 KG
12 FRONT SQUATS 30 KG
Swedish Mid-summer weekend
It is amazing how many Swedes look forward to mid-summers eve. I have lived in Sweden since 2001, but this was my 16th mid-summer in Sweden, and I can only remember it being a nice day 2-3 times max.
So the topic of the majority of conversations the week building up to mid-summers eve include, who are you spending the day with, where are you going, and something about the weather.
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UEA – The Never Ending Story
Last Saturday I was told that I would be going back to the Emirates to help with our manufacturing, so this week I booked my trip. I will be gone 8 days, but the last two I will be in Stockholm for my first Swimrun race.
I thought I would be done with all my travels back in march/april, but it is starting to feel like I might be making this trip a few more times through Dec.
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11 days left until Swimrun debute
Less than 11 days left until Fredrik and I make our debute in Swimrun.
Last night we jogged around a lake for 6.5km together. I had 1km before meeting up with Fredrik and 2.5km after to get up to 10km.
No pain or discomfort today so that’s a good sign. I thought we held 6min/km but we were closer to 6:15. But we were relaxed and talked the entire time.
Depending on the weather I think stockholm swimrun will take us about 3.5 hrs –> 2.5 running and 1 swimming.
Christmas in June
It is not something that you see everyday, but my wife was witness.
The reaction of two regular guys in their fourties opening a package full of Swimrun gear from TYR Sweden. 
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It’s Hurricane Season – SwimRun Premier
Today Fredrik and I finally decided to test Swimrun. So after I got the Masters group started in the pool Fredrik and I got our wet suits and running shoes on and got started.
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ParWOD & AfterWOD
Saturday was a restart at the Växjö CF Box with a new logo unveiled 
Panic attack!
Only 24 days until TYR Warriors (Fredik and I) make our debut in Swimrun at the Stockholm Swimrun.
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Lots of quality training since Saturday
Saturday I did my total crossfit WOD. Since then I’ve enjoyed 3 swim and 4 CF workouts and even some strength training.
All three swim practices have been fun. One of which was a quicky in the lake, 13C (55F). Jonas and I just swam about 400m to check the temp. In the pool it’s been longer series with 100’s and a lot of medley and pace work. I’m really looking forward to more OW.
And in the box the social side is growing along with my own PBs. Seems like I’m getting to know more and more members with each pass. All my hard work and technique training is really starting to show.
80kg front squat
65kg OH squat
95kg push press
Things I still need to work on in the box:
Pistols
Rope climbs
Muscle Ups
Along with improving my clean and snatch technique. I’m still lifting too much with my arms.
Good thing I’m surrounded by like minded people 😉
SwimRykno 