October 18, 2017

I’ve found that homemade spice mixes such as the ones i am about to share with you are a really simple way to be conscious of your health. No anti-caking aids, no ingredients you can’t pronounce, no sky-high sodium. You throw a few ingredients into a jar and shake so i...

October 18, 2017

50 min Total Time


  • 4 teaspoons (20 mL) coconut oil (or other, i used mustard oil) 

  • 1 tablespoon (15 mL) cumin seeds (or cumin powder to taste)

  • 1 medium onion, finely chopped 

  • about 1 teaspoon sea salt, to taste

  • 3 large cloves garlic, mi...

October 12, 2017


1) Bench Press: Work up to a heavy triple. Rest 2-3 mins between
2a) Weighted dips 3 x 6-8
2b) Hanging leg raise 3 x 8-10 Rest 1 min between 


3 RFT:

50 sit-ups

50 push ups

800m run

October 11, 2017

Follow this program for 6 weeks , take rest days between workouts... example day 1 monday, day 2 wednesday, day 3 friday! 

Use weights that allow you to do the reps prescribed but not much more so you are working near maximum effort. 

Day 1

Warmup sets     Working sets...

October 11, 2017

1. Forced Reps

This is the most popular and probably the most abused intensity technique. A spotter is used to provide enough assistance for the person lifting to be able to complete the rep.

-The problem comes when the person lifting relies on the spotter...

October 11, 2017


Top Position Hold – 3 sets of 5-10 seconds

Dips – 3 sets of 3-5 reps

Reverse Row Sit Back – 3 sets of 3 reps

Tuck/L-Sit – 3 sets of 5-10 seconds

Chin-Up/Pull-Up – 3 sets of 1-3 reps


10 min AMRAP of:

10 Wall balls (10/9’, 20/14#)

10 Toes-2-bar

10 Alternati...

October 11, 2017


1) Deadlift: Work up to a heavy triple. Rest 2-3:00
2a) Weighted pull up 3 x 6-8 
2b) Ab wheel 3 x 8-10 Rest 1:00


3 RFT:

15 KB swing
400m ski-erg

October 9, 2017

Asian Chicken Salad

Serving: 6

Prep Time: 8 minutes 

Nutrition Facts: per serving

Calories: 236

Fat: 10g

Carbs: 10g

Protein: 20g

TIPS: Great dish to make up a lot of and eat throughout the week.


¼ cup lime juice

4 tsp sesame oil

2 tsp rice vinegar

2 tsp soy sauce


October 9, 2017


1a) Prowler Push: 4 x 60 metres Rest 1 min 
1b) Farmer Carry: 4 x 60 metres (as heavy as possible). Rest 1 min


4 Rounds 40 seconds work/20 second Rest:
Rowing Calories (try to beat each round)

Double Unders

Finish off with Russian...

October 9, 2017


1) Back Squat: Work up to a heavy triple. Rest 2-3:00
2a) Bulg. Split Squat: 3 x 6-8 ea. No rest.
2b) Cable High-to-low woodchop: 3 x 8-10 ea. Rest 1:00


3 RFT:
10 Power Cleans (135, 95)
400 Meter Run 

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Our Workouts of the day will always be up the day before so you can see what is coming

WOD 13/10/17

October 12, 2017

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