Nu har dammet lagt sig och man kan summera det som en fantastisk dag med mycket härliga människor.

Det bjöds bland annat på en föreläsning om stenålderskost, löpteknik, sjukt god paleofika och självklart producerades det mycket arbete under kort tid, dvs effekt i lokalen i form av två olika metcons.

Vi hade en egen paparazzi i gänget som tog massa fina bilder. Tack Michelle för detta!

Länk till bildspel

World of Riccardo – the summer’s last ice cream

It is raining constantly right now. It is crazy. So I dream back to my last days of summer that I spent in Sweden. Thanks to World of Riccardo I could enjoy some Italian ice cream heaven. I remember the flavours as whiskey cream, hazelnut and some kind of orange flavour that I forgot the name of. Anyways, it is ice cream without additives and it will be one of the best ice creams you ever taste.

Passionata

Meet “Passionata” – white chocolate and sorbet of passion fruit. Yummy. Just remember to let it thaw.

De första 10 som tecknar medlemskap från och med nu gör så genom vårt öppningserbjudande (vi bjuder på en månadskostnad för hel/halvår).

Därefter återgår vi till originalpriser, ta chansen innan det är fullt!

Först till kvarn!

Teckna medlemskap här!

Läs på mer kring priser här!

Styrka/Teknik
Hitta kippen drills
Repklättring

Metcon
1, Counted AMRAP (8min)
(+2)2, 4, 6, 8, 10–> Armhävningar med ringar
(+2)2, 4, 6, 8, 10–> Rodd med ringar
(+1)1, 2, 3, 4, 5  –> Marklyft

—vila–

2, Tabata statiska positioner

(pushup+, Sidoplank x2, kobra) x2

Stretch
Tennisboll på evil pec minor!

3,2,1 GOOO!!!

Hur det gick för atleterna ser du i följande klipp!

Last wednesday morning Anton and I head to Överby at 6.50 to catch a train going to Göteborg. We arrived at past 9.00 and waited for another train going to Stockholm at 11.45 via SJ. It was a pleasant trip, it was a bit cold and not so much people at all. We arrived at Stockholm by 13.45 and we ate kebab and rest for a bit. After that we went to the tourist help center to get a map and the Stockholm card and after that we head to  Älvsjö to go to our hotel. It’s only 3 station away from the Centrum, it wasn’t that so much hassle at all.

Our first day was nice though it was raining and the breeze was really cold but yes, that doesn’t stop us! Like what they are always saying “There’s no such thing as bad weather, just wrong clothes.” Stockholm is beautiful and indeed one of the busiest place(s). The train station in Stockholm seems like a long art display, beautiful indeed! We went to Fotografiska and we saw a beautiful art show from Christer Strömholm.

By friday we went to the bus station to go to Halmstad to celebrate my beau’s 22nd. We travelled for 8+ hours and it wasn’t that nice at all! Hahaha, We arrived at night and it was raining. We met with his friend and head back to his place to rest. His friend has so much booze and I really like him. He’s really nice and a real gentleman, I must say. We went out last Saturday and 3 girls wanted to hook up with me, one of them wanted to marry me! HAHAHA. It was an epic night, I liked/loved it so much.

By Sunday, we woke up late with a hangover and head straight to the train station and arrived in Uddevalla at past 15.00 and met with my beau’s father to head to my beau’s grandfather. It was fantastic even if I have a huge hangover, the people and the view was yes, spectacular!

Here are the photos from our trip(S).

Stockholm was beautiful. It was raining and the breeze was cold, surely winter is coming!

I hope all of you are having a good time!

I’ll update more later!

-mae.x

Gå in på länken nedan och berätta för oss om du exempelvis vill utvecklas inom någon specifik övning, styrka, rörlighet eller om du har en ömhet eller skada att ta itu med.

GET-ENKÄTEN

MEDLEMSENKÄT

Innan resan sökte jag på nätet efter ekologiska restauranger och caféer. Det är ingen överdrift att säga att det ekologiska och vegetariska utbudet på Halmstads matställen lämnar mycket kvar att önska. Men även om det inte fanns något uttalat vego-ställe i stan så kunde de ställen vi åt på fixa fram vegetariskt alternativ till mig.

Halmstad är en utpräglad sommarstad. Redan i början av september när vi var där, var mycket igenbommat för säsongen. Vi sysselsatte oss ändå. Halmstad var nämligen sommarhem till Prins Bertil, make till prinsessan Lilian. Efter hans död upprättades en 18 km lång stig i hans ära.

Stigen startar vid Halmstad slott. På lördagsförmiddagar huserar Bondens marknad höstetid utanför Halmstads slott, så vi passade på att provsmaka ostar och få i oss lite ekologisk färdkost innan vi började traska. Prinsens stig följer kusten ut till Tylösand med undantag för en instickare i Aleskogens vackra lövskog. Vi råkade välja en blåsig dag med stundtals kraftig vind, något som endast uppskattades av de härdade surfare som på sina ställen låg i vattnet och försökte hitta den rätta vågen.

Havtornsbuskar och nyponbuskage kantar stigen som är varierande men alltid lättframkomlig. På vissa ställen är det svårt att ta sig fram med barnvagn eller rullstol och då finns oftast alternativa vägar att gå. Orkar man inte gå enda ut till Tylösand kan man hoppa på bussen som går någon gång i timmen lite längre inåt land. Fast har man gått tillräckligt långt finns det ingen buss att tillgå, det fick vi tröttsamt erfara. När vår ork efter ungefär en mil började tryta och skavsår på hälarna började göra sig gällande, fick vi vackert fortsätta enda fram till Tylösand. Där var säsongen över och det liknade mer en spökstad. Det enda som var öppet var Hotel Tylösand, där vi slog oss ned och åt en välförtjänt lunch.
Och tog sedan bussen tillbaka till stan..

Psst!.. Från Halmstad slott till Tylösand är det drygt 13 km. Vill man gå hela Prins Bertils stig fortsätter man från Tylösand vidare till naturreservatet Möllegård, ytterligare 4,5 km.

Resa till Halmstad:

Tåg! Går på 1 h 20 min från Göteborg och 1 h 45 min från Malmö, tar dig mitt in i stan och är en underbar tågsträcka.

Dynamisk helkroppsuppvärmning 1

1. 20 jumping Jacks
2. 10 Kroppsviktsknäböj
3. 10 st Squat to stand (håll i fötterna och sträck ut höften= hamstringstrech)
4. 10+10 Mountainclimbers
5. 20 st Pogo jumps
6. 10+10 benlyft (ligg på rygg, svanken i backen)
7. 10 st Järnkorset (ligg på rygg, fötter mot rumpan rotera båda knän åt ett håll och armar huvud åt det andra).
8. 5+5 Striders (utfallsstretch)
9. 5+5st Stiders med rotation
10. 5+5 st Bröstryggsrotation
11. 5+5st Stålhunden.
12. 5+5 liggande skorpionen
13. 5+5 helkroppscirklar
14. 5+5 axelrotation ( kyckling vingar)
15. 5 st nudda golv och hoppa högt

Styrka

Marklyft 7reps 4 set 85% av max. Dvs välj en vikt så att du sparar på 15% av din kapacitet= du kan utföra en åttonde lyft men stannar på sju.

Metabolisk kondition (Metcon) 

På tid:

15 st kroppsvikts-knäböj

15 st toes to bar

200meter löpning (till nr 17 skylten och tillbaka)med viktskiva 20kg/ 10kg

x4 varv

Avsluta med 100st jumpingjacks.

Stretch

Soffastretch 2min per sida

Rump- och höjfböjarmassage med tennisboll. 5 min totalt.

My travels today are taking me home, so the origin was the Central Station in Gotham City;One thing I realized as I was making my way there is that old habits die-hard. In Malmö I live so close to the station that it take me five minutes to walk there, in Gotham I don’t. My mother usually drive me to the station when I’m home visiting, as I left in the middle of the day today she was in class and I had to take the bus. I did check the timetable so I knew which bus I had to take, somehow that information slipped my mind as I was packing up my things and trying to make the place look kind of neat before I left. All of the sudden it struck me though and I just had to accept that I had to take the train leaving one hour later. The good thing here is that the trains leave once an hour during the day.

In the old times I would always purchase a train ticket online and days in advance to get the best price, this was in the days when the Swedish State Railway company still had trains on this specific route, they don’t anymore! I miss those trains, they were nicer and stopped in fewer places, I would save at least 30-40 minutes taking that train. Best of all was their first class with peace and quite as well as free coffee, those days are long gone now! Now I buy the ticket in the little machine at the station, go second class and don’t book a seat – this far I have never had to stand any part of the way.Leaving in the middle of the day also requires lunch, something that the train station can assist with, today I got to satisfy my Subway craving (I’ve had it for a while, just haven’t done anything about it). One good thing about eating at Subway on a Monday is that I always order a vegetarian sub either way so no worry about forgetting my meat free Monday.

Subway is not standard in my travels however, sometimes I eat before I leave, sometimes I go by a kiosk, sometimes I buy something on the train and sometimes I just go hungry and eat when I reach my destination, there are many options on how to procure food.

Reaching the train today I realize that it is a single train-set train, this my friends is never good. That means few seats, lots of people and plenty of things to get annoyed with. Normally the trains between Gotham and Malmö have to train-sets, between Malmö and Copenhagen they have 3-4 train-sets during rush-hour traffic. Travelling in the middle of the day on a Monday also mean plenty of inexperienced travelers, they are never happy and always complaining as things are not like they expected. Today we also have the children whose parents don’t seem to realize that there are other people on the train that might not want to hear the sound for their child’s movie (that’s what headphones are for). I think they might not realize that most of the train hear their child say mummy over and over again without getting a response from the same, she might be wearing the headphones.

I had my lunch pretty much straight away today before starting my computer to do all the things one can do to keep one occupied on a three-hour train ride. Once I did start-up the computer I realized that the power outlet above my seat doesn’t work so there will be no extra power for the PC, this is never good! And I am hoping that people will start getting of the train soon so I can move seats or test if the cord is long enough to use one of the power outlets above someone elses seat. Time will tell!

This is where I take a break to do either PC stuff or pull out my book, I will continue writing when something more exciting happens.

***
Just as I finished writing the “exciting happens” a couple boarded the train and of course had seat bookings for the two seats that I was occupying, thus the circus begun as I can’t say I’m travelling lightly today.

I had just asked the lady in the seat in front of me if she could plug my PC into the power outlet, which she did, she also had an empty seat next to her so when the couple came and made me move she quickly offered her seat as she is getting of at the next stop. So my PC and some of my stuff got to jump over to her chair and then I had to move all three bags while the couple did as much as they could to be in the way.

Now I’m safely seated and all powered up in a seat that I hopefully get to keep all the way to Malmö. Over and out!

***
About an hour and 20 minutes into the trip we reach Halmstad Station, which is a heaven on earth for smokers that can’t handle longer periods of time on a train without smoking, well most of the time at least. Today due to a red light just outside Halmstad the ten minutes break shrunk down to a one minute break, if I would’ve been desperate for a smoke I would have started to complain about the jinx right about now.

Halmstad is also the place where the trains from north and south meet for a short period of time, me and my sister have “met” this way once. I didn’t see her on the other train and I don’t think she saw me either, it’s a fun story when told under the influence of alcohol though.

***
2 hours and 20 minutes into the trip we arrive in Helsingborg, here the break is always long no matter what time one arrives on because they either attach (when going south) or detach (going north) at least one train-set. It is not a smokers heaven anymore as the station is indoor and underground, no place for a smoker. Not only that, all connections fail as we are underground and surrounded with loads of bricks the phones and internet doesn’t work during the whole time from that the train enters the station until a while after leaving the station and being back in the outdoors for long enough to once again pick up the signals.

Here I could have added a picture of what have to be one of the most depressing stations in Sweden, however that would’ve required me to get out of my seat and at this point I was really enjoying Bones – trust me, you are not missing out on anything.

With about 50 minutes left of my travels the jinx still haven’t kicked in which is a good thing, I want to be back in Malmö on time so I make it to my optician before they close, new glasses to be picked up! I also haven’t gotten half of the stuff done that I was planning on do during the trip. A train could be the perfect place to get everything that you only need a PC for, done, if you are able to focus. Today I allowed Bones to steal my attention, and find it ok, it has been relaxing and that is something that I need.

***
The rest of the trip went painless and we rolled in to the platform right on time, I guess that means that the jinx doesn’t kick in when I wait for it. I just wanted something fun to write about, not today. For you that never take the train this might have been an insight in how it all works.

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Vi var verkligen mycket trötta eftersom vi organiserade en gammaldagsmarknad  på stora torget i Laholm. Trots det besökte vi Kulturnatten i Halmstad. Det var snällt av Matthieu att köra oss – Akhmad Sharif, Tirtha och Olf. Vi var trötta i hela kroppen men det spelade ingen roll när det handlade om att besöka kulturnatten i Halmstad.

Vi kom in till Halmstad kl. 18:35 och sprang direkt till folkmassan och njöt av staden. Staden var full av ljus och musik. Vi lyssnade på en kör och såg att en grupp av män som spelade musik. De stod under en stor port. Ulf sjöng tillsammans med kören men jag förstod ingenting. Jag var glad att jag fick chansen att lyssna. Det är sant att musiken inte har ett språk.

Matthieu och Ulf guidade oss till konstmuseet. Det ligger vid den vackra floden – Nissan – och är omringat av träd och en park. Vi tittade på tavlor från 1900 talet. Några av dem är olja och akryl. Konstnärerna presenterar naturen, livet, skönheten och flera mänskliga perspektiv från konstnärernas tid.

Åter till staden promenerade vi genom livemusik, hiphop-danser, vackra butiker och ljuseffekter. Vi pratade mellan oss om hur vi ska organisera samma aktiviteter i Laholm.

Stadsbiblioteket ligger på vår högersida – ett modernt hus tillverkat av glas. Vi gick in i biblioteket och tänkte äta någonting och fika. Men precis i ingången låg en aktivitet kallad ’’levande bok’’. Jag hade hört innan om böcker och ljudböcker men aldrig om ’’levande bok’’. Vi kunde välja ett av flera ämnen och boka en talare. Denna kvinna eller man skulle prata omkring det ämne vi valde. Vi kunde fråga henne eller honom om olika områden och diskutera med varandra. Ämnet vi valde var Sverige demokraterna.

Det var en speciell ögonblick att lyssna på en levande bok. Ibland jämför jag mellan det Nepalesiska och Svenska samhället, särskilt i demokratiska områden. Ett av problemen i Nepal, är att människor från olika politiska ställning inte kan ha en dialog på samma nivå som övriga medborgare. Det är för det mesta svårt för unga demokratiska personer att yttra sig.

Talaren kom från Ukraina och har levt i Sverige i många år. Han berättade att det är bättre att hjälpa människor i akuta situationer direkt i deras hemländer än att ta hit de till Sverige. Han tycker inte om att Sverige ska ta in fler invandrare. Han sade att det är bättre att ta tag i dagens problem än att ta in fler invandrare. Men vi sade att Sverige har ett stort ansvarig precis som andra demokratiska länder att hjälpa människor som är i krig eller på flykt.

Målet var inte att diskutera för eller emot Sverigedemokraternas politik. Vi ville prova en ¨levande bok¨ och vi gjorde det. Men jag förstod ganska snabbt att en dialog på samma nivå som medborgarna är pelaren till en stark demokrati och det spelar ingen roll vilken politisk idé man har.

Vi pratade tillsammans kring integrationsfrågor och frågade talaren om hans partis integrationspolitik. Det var mycket intressant att prata med honom. Han berättade mycket om hur hans parti tänker kring integrationen i Sverige.  Jag förstod ca: 50% av det han pratade om. Men det gav mig en chans att träna på svenska språket.

Jag förstod inte aktiviteten, speed-dejting och jag tyckte att det var en konstig aktivitet. En kvinna kom fram till oss och frågade om var vi ensamma. Men tyvärr var vi alla upptagna. Men en av vår kompis deltog. Det var roligt att se. På väg tillbaka promenerade vi genom gatorna och tittade på andra aktiviteter. Vi såg en multikulturell konsert i friluft teatern. Den roligaste aktiviteten var Sjönevadsfesten. Där fanns psykedeliskt ljus och människor njöt under gigantiska läslampor.

Mellan de flera olika aktiviteterna pratade vi kring många olika ämnen till exempel LUG, integrations frågor etc. Det var inte bara en kväll för att umgås utan även en kväll att reflektera kring viktiga frågor. Alla vi fyra är överens kring en sak – att vi måste göra detta oftare.

- Tirtha Rasaili

#5. Halmstad Library (Halmstad, Sweden)

Halmstad Library. Image courtesy of Jacob Wodzyński, August 28, 2012, via Flickr. Creative commons attribution.

Designed by the architecture firm Schmidt hammer lassen, Halmstad Library (2006) is situated just outside of the town’s historic medieval centre. Its curvilinear glass façade (which envelops a single chestnut tree) creates a sense of movement, while the portion of the building that hangs over the River Nissan gives the illusion that the building is hovering above water.

For a wonderful description (with images) of the building’s features, check out this post written by John Hill on his blog,  A Weekly Dose of Architecture.

#4. Bibliotheca Alexandrina (Alexandria, Egypt)

Biblitheca Alexandrina. Image courtesy of Ting Chen, August 28, 2012, via Flickr. Creative commons attribution.

Interior of Bibliotheca Alexandrina. Photo courtesdy of Vyacheslav Argenberg,  August 28, 2012, via Flickr. Creative commons attribution.

An homage to the Ancient Library of Alexandria, construction of the Bibliotheca Alexandrina (designed by the Norwegian firm Snøhetta) began in 1995 and was completed in 2002. The exterior of the building is made of gray Aswan granite, in to which characters from 120 different scripts have been inscribed. The interior of the structure can accommodate approximately eight million books, and it boasts a conference centre, special libraries (for maps, multimedia, young adults, children, and the blind/visually impaired), four museums, four art galleries, a planetarium and a manuscript restoration laboratory. The Library also maintains the only copy and external backup of the Internet Archive.

#3. Seattle Public Library (Seattle, United States)

Seattle Public Library. Image courtesy of Seattle Municiple Archives.

Located in downtown Seattle, the Seattle Public Library  would make the late, great Louis Sullivan proud; the architects (Rem Koolhaas and Joshua Prince-Ramus) let the building’s function dictate what form it would take. For example, the four-story “Books Spiral” within the Library allows users to browse the non-fiction collection without having to visit separate floors or sections.

The Library cost a whopping $165 million USD to build, however, it is worth noting that the Library has also generated a significant amount of revenue. Since its grand opening, the Seattle Public Library is esimated to have generated approximately $16 million USD in new economic activity in the surrounding area. (I find this interesting since recently, a City Councillor in my hometown  announced that “the library has cost jobs in this city. They have first-run movies and Rogers and Blockbuster have gone out of business.” This statement is ignorant and problematic for a myriad of reasons, none of which I will get into here.)

#2. Vancouver Public Library (Vancouver, Canada)

Central branch, Vancouver Public Library. Image courtesy of focusedcapture,  August 28, 2012, via Flickr. Creative commons attribution.

Central branch, Vancouver Public Library. Image Courtesdy of Michael Francis McCarthy August 28, 2012, via Flickr. Creative commons attribution.

Another west-coast library that is contemporary in its design is the central branch of the Vancouver Public Library. Its elliptical, colonnaded exterior recalls the Roman Colosseum, yet the glass wall overlooking the concourse is of a distinctly modern aesthetic. Slightly older than some of the other examples discussed thus far, the central branch was begun in 1993 and completed in 1995.

#1. José Vasconcelos Library (Mexico City, Mexico)

José Vasconcelos Library. Image courtesdy of Carlos García de la Noceda  August 28, 2012, via Flickr. Creative commons attribution.

José Vasconcelos Library. Image courtesdy of caspost  August 28, 2012, via Flickr. Creative commons attribution.

The José Vasconcelos Library a.k.a. the “Megabiblioteca” is dedicated to the former philosopher, presidential candidate, and head of the National Library of Mexico. It is the most expensive infrastructure project taken on during Vincente Fox’s presidency, costing approximately $98 million USD. It was completed in 2006, however it was closed the next year due to construction irregularities and re-opened in 2008. The Library is primarily composed of steel, concrete and glass, and it is surrounded by a botanical garden. Situated in the middle of the Library is Mexican sculptor Gabriel Orozco’s Ballena (Whale), which was created after the artist decided that the enormity of the Library reminded him of a giant floating organism.