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Favorite WOD and favorite meal – Martin Altemark, CrossFit Uppsala, Sweden

Name: Martin Altemark

Age: will be 35 this year

Affiliate: CrossFit Uppsala

Country: Sweden

Affiliate/blog www-page:

Crossfitting since: 2006

My favorite WOD: 

Depends! If we’re talking WODs I’m pretty good at or find pretty comfy it would be 30 strict muscle-ups for time or “Nate” (20 min AMRAP of 2 muscle-ups, 4 handstand pushups, 8 32kg kettlebell swings).

However, if we’re talking WODs that I need, and that messes me up big time it’s all about intervals! Like “Barbara” or that row-interval “Fran-ish” thing that was up on mainsite a few times some years back (think it is 1000m row, 21 thrusters, 15 pullups – 2 min rest – 750m row, 18 thrusters, 12 pullups – 2 min rest – 500m row, 15 thrusters, 9 pullups). Those kinds of WODs are horrible, but wonderful!

My RX-time: “Nate” 15 rounds, 30 strict MUs for time – 11 minutes etc

Why this WOD is my favorite: The first type because I’m fairly good at them (gymnastics), and they never really becomes that uncomfortable. Intervals because they mess me up in a good way. I love/hate that.

Any obstacles?: Getting workouts in, improving and keeping cortisol in check despite my life being pretty full (having full time job besides running an affiliate and trying to be a good father and husband). Can’t say it’s going too well. But I’m pretty good at being mediocre!

Future goals: Oh! Don’t really know! When I was asked by OPT to think about my goals for 2010 and wrote them down as 1) having fun 2) Stop being so damn weak (getting BW snatch, 100+ C&J, actually getting SOME muscles on my legs) and 3) run 5k below 20 mins.

Also hoping to getting through that FIT AS FU*K CrossFit Challenge alive, so that I can drink loads of beer afterwards with friends!

My favorite meal/diet: Trying to keep foods fairly paleo, but am not that strict about it. I really like a nicely built salad! Maybe with salmon!

Why this meal/diet is my favorite: It looks as good as it tastes!

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Introducing our next theme “favorite WOD and favorite CrossFit diet/meal”


Our next theme is “favorite WOD and favorite CrossFit diet/meal”.

CrossFitters from all over the world will share their favorite WODs and meals + goals, obstacles etc. with you.

A selection of crossfitters attending the FIT AS FU*K CrossFit Challenge 25 SEPT 2010 in Denmark will also be sharing their favorite WODs and meals – so stay tuned and learn more about your competitors……

Please, feel free to share your favorite WOD and diet/meal by answering the questions below and e-mail them + photos to: no later than 30. May 2010.


  • Name:
  • Age:
  • Affiliate:
  • Country:
  • Affiliate/blog www-page:
  • Crossfitting since:
  • My favorite WOD:
  • My RX-time:
  • Why this WOD is my favorite:
  • Any obstacles?:
  • Future goals:
  • My favorite meal/diet:
  • Why this meal/diet is my favorite:
  • Any obstacles?:
  • Future goals:


Ditte & Sarah

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“No equipment – no problem” – CrossFit Endurance

Vacation is a great time to work on your endurance – why not try CrossFit Endurance:

The www-page each day suggests a WOD for either:

  • Running
  • Rowing (C2)
  • Biking, or
  • Swimming

Example – WOD 25. May 2010:

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.