Pendlay rows @ 70 kg
10 x 10r.
1:30 breaks. Felt good, felt like there was decent symmetry in the pull and I was able to keep the breaks around 90 secs all the way through with no failed reps. Rowing 7 metric tonnes actually sounds like a lot. 72.5 kg next time.
Military press @ 62.5 kg
5 x 5r + 10r @ 50 kg.
Felt good and more secure than 62.5 kg has ever felt. New technique with harrow grip and keeping the elbows in is really paying off.
Weighted chin up @ 22.5 kg
5 x 5r.
Felt nice and stable. I tried doing more reps on the 5th set but lost focus. Probably could have gotten 1-2 more. 25 kg next time.
(EDIT, 18-12-2012: shoulder is feeling fine today so none of these exercises are bad for it at this point)
Morning weight: 93,1 (yay - not loosing weight!)
Evening weight: forgot it.
mandag den 17. december 2012
søndag den 16. december 2012
16 Dec 2012
Hangover Skwats.
Back squat
20, 40, 60, 80, 100.
120 kg: 5r, 5r, 5r, 5r, 5r.
100 kg w 3 sec pause in bottom position: 3r, 3r, 3r, 3r.
Felt heavy, but then I did go to a christmas dinner yesterday, got no sleep and taught four classes before the squats.
Back squat
20, 40, 60, 80, 100.
120 kg: 5r, 5r, 5r, 5r, 5r.
100 kg w 3 sec pause in bottom position: 3r, 3r, 3r, 3r.
Felt heavy, but then I did go to a christmas dinner yesterday, got no sleep and taught four classes before the squats.
fredag den 14. december 2012
14 Dec 2012
B.R.O.S.E.S.S.I.O.N.
GVT style front squat
10x10 @ 80 kg, 120 sec rest between sets.
did 8x10, then 9, 7, 4.
Total of 8 tonnes.
GVT style bench press
Sets of 10: 3x52,5 - 2x55 - 3x57,5 - 2x60.
Felt good. Easy. Shoulder felt fine.
Workout - 2 rounds for time:
5 power cleans @ 80 kg
2x20m prowler w 2x25 kg plates
10 toes-to-bar
- prowler -
10 KB snatch @ 32 kg
- prowler -
20 push up
- prowler -
10 pull up
- prower -
Time: 14:16.
This workout was poorly designed... all prowler. Prowler is horrible but also lovely. Hurts so good. Beat Mainz and Brandt by 4:00 and 4:30 due to their soft calves.
Evening weight: 92.1 kg.
GVT style front squat
10x10 @ 80 kg, 120 sec rest between sets.
did 8x10, then 9, 7, 4.
Total of 8 tonnes.
GVT style bench press
Sets of 10: 3x52,5 - 2x55 - 3x57,5 - 2x60.
Felt good. Easy. Shoulder felt fine.
Workout - 2 rounds for time:
5 power cleans @ 80 kg
2x20m prowler w 2x25 kg plates
10 toes-to-bar
- prowler -
10 KB snatch @ 32 kg
- prowler -
20 push up
- prowler -
10 pull up
- prower -
Time: 14:16.
This workout was poorly designed... all prowler. Prowler is horrible but also lovely. Hurts so good. Beat Mainz and Brandt by 4:00 and 4:30 due to their soft calves.
Evening weight: 92.1 kg.
torsdag den 13. december 2012
onsdag den 12. december 2012
12 Dec 2012
GVT super set, 10 sets of
10 bench press @ 60 kg
10 Pendlay rows @ 65 kg
3 minutes for each set
Did the last 5 rounds with 50 kg on the bench press as my form broke on the last reps with 60, which was painful for my shoulder.
12-12-12 WOD
For time, 5 rounds of:
20 cal row
12 box jumps @ 90 cm
12 front rack barbell walking lunges @ 40 kg
Time: 18:26.
Initially wanted to do 12 cal row (for the 12-12-12 format) but it was too little so I changed in to 20 cal which turned out to be approx. 260 meters. Seriously tough on the legs, my jumping power was GONE from the first round. Nice to work in the pain zone again though.
Morning weight: 90.5 kg.
Evening weight: 91.3 kg.
10 bench press @ 60 kg
10 Pendlay rows @ 65 kg
3 minutes for each set
Did the last 5 rounds with 50 kg on the bench press as my form broke on the last reps with 60, which was painful for my shoulder.
12-12-12 WOD
For time, 5 rounds of:
20 cal row
12 box jumps @ 90 cm
12 front rack barbell walking lunges @ 40 kg
Time: 18:26.
Initially wanted to do 12 cal row (for the 12-12-12 format) but it was too little so I changed in to 20 cal which turned out to be approx. 260 meters. Seriously tough on the legs, my jumping power was GONE from the first round. Nice to work in the pain zone again though.
Morning weight: 90.5 kg.
Evening weight: 91.3 kg.
11 Dec 2012
Military press, sets of 5
20, 40, 50, 55, 60, 60, 60, 60, 60, 60.
Was able to maintain good form throughout and felt no pain in the shoulder. Time to get back to the shoulder training.
Skill training
3 rounds of
50 DUs unbroken
5 m handstand walk unbroken
Did the first round of DUs but obviously stalled during the handstand walk. Did manage to walk 2 meters a couple of times which is actually a record. No trouble with the shoulder. Nice!
2RM front squat
20, 60, 80, 100, 105, 110.
Stopped at 110, my form was horrible. Probably coudl have done 115 but it would have looked miserable.
7 min amrap of
3 front squats @ 60 kg
3 strict chin ups
6 FS
6 CU
9-9, 12-12 ... etc.
Score: 95 (round of 15 + 5 front squats)
20, 40, 50, 55, 60, 60, 60, 60, 60, 60.
Was able to maintain good form throughout and felt no pain in the shoulder. Time to get back to the shoulder training.
Skill training
3 rounds of
50 DUs unbroken
5 m handstand walk unbroken
Did the first round of DUs but obviously stalled during the handstand walk. Did manage to walk 2 meters a couple of times which is actually a record. No trouble with the shoulder. Nice!
2RM front squat
20, 60, 80, 100, 105, 110.
Stopped at 110, my form was horrible. Probably coudl have done 115 but it would have looked miserable.
7 min amrap of
3 front squats @ 60 kg
3 strict chin ups
6 FS
6 CU
9-9, 12-12 ... etc.
Score: 95 (round of 15 + 5 front squats)
tirsdag den 11. december 2012
10 Dec 2012
High bar back squat heavy 5 + back off
(20, 70, 90) 110, 120, 125 (PR), 130 (PR #2), 115, 115, 115.
Stopped at 130 as it was a heavy and 5 not a 5RM attempt. Stille PR'ed by 10 kg compared to my rather old 5RM (which was low bar BTW). Nice to see that the GVT squatting has payed off.
Good mornings - sets of 10
20, 40, 60, 65, 65, 65.
Weighted chin ups - sets of 5
10, 20, 20, 20x7.
Also tried pressing 60 kg overhead just to feel it. It was painless although a bit heavier than usual. Shoulder will get back in the game, I'm sure.
Got some motivation back aften seeing that my back squat has improved during my injury period. Felt good.
(20, 70, 90) 110, 120, 125 (PR), 130 (PR #2), 115, 115, 115.
Stopped at 130 as it was a heavy and 5 not a 5RM attempt. Stille PR'ed by 10 kg compared to my rather old 5RM (which was low bar BTW). Nice to see that the GVT squatting has payed off.
Good mornings - sets of 10
20, 40, 60, 65, 65, 65.
Weighted chin ups - sets of 5
10, 20, 20, 20x7.
Also tried pressing 60 kg overhead just to feel it. It was painless although a bit heavier than usual. Shoulder will get back in the game, I'm sure.
Got some motivation back aften seeing that my back squat has improved during my injury period. Felt good.
1-9 Dec 2012
Many rest days, much travelling with work and a bit of GVT squatting and BB-ing in between. Low motivation for training because of my shoulder injury. It has been tough to train with the team as I have been unable to participate in most of the workouts.. Hopefully I will be back on the Oly lifts after Christmas.
onsdag den 28. november 2012
28 Nov 2012
Morning weight: -
Evening weight: 95.5 kg
Back in the Garage <3 <3 <3 + Deadlift PR by 20 kg.
Deadlifts.
5x70, 5x120, 5x160, 5x160, 5x160, 5x160, 5x150.
Decided to go for a heavy single: 1x170, 1x180, 1x190 (PR by 10 kg), 1x200 (PR by 20 kg).
The 200 felt heavy and my form was shit. No wonder after the tonnage I had put in already.
GVT Pendlay Rows.
10x10 @ 70 kg.
Love GVT.
BW chin ups.
10, 10, 7, 6, 7, 6.
Tired and hands were hurting so I didn't go all out on any the sets.
Also did some strict ring dips to test the shoulder. Went down fine which was nice.
Evening weight: 95.5 kg
Back in the Garage <3 <3 <3 + Deadlift PR by 20 kg.
Deadlifts.
5x70, 5x120, 5x160, 5x160, 5x160, 5x160, 5x150.
Decided to go for a heavy single: 1x170, 1x180, 1x190 (PR by 10 kg), 1x200 (PR by 20 kg).
The 200 felt heavy and my form was shit. No wonder after the tonnage I had put in already.
GVT Pendlay Rows.
10x10 @ 70 kg.
Love GVT.
BW chin ups.
10, 10, 7, 6, 7, 6.
Tired and hands were hurting so I didn't go all out on any the sets.
Also did some strict ring dips to test the shoulder. Went down fine which was nice.
27 Nov 2012
Hotel gym circuit - yay.
4 rounds of
20 push up
10 DB military press 17-18 kg (didn't say on the DBs)
20 right hand DB rows
20 left hand DB rows
20 atomic sit ups
Worst hotel gym evah !
4 rounds of
20 push up
10 DB military press 17-18 kg (didn't say on the DBs)
20 right hand DB rows
20 left hand DB rows
20 atomic sit ups
Worst hotel gym evah !
25 Nov 2012
Morning squats and BB.
GVT style volume squat.
10x10 @ 105 kg.
All rounds went down without a problem. Nice. Like the Sugababes song: "I'm all alone and finally I'm getting stronger - You'll come to see just what I can be - I'm getting stronger". Well maybe not exactly like that.
BB superset
Pendlay rows 6x10 @ 65 kg
BB military press 6x10 @ 45 kg
GVT style volume squat.
10x10 @ 105 kg.
All rounds went down without a problem. Nice. Like the Sugababes song: "I'm all alone and finally I'm getting stronger - You'll come to see just what I can be - I'm getting stronger". Well maybe not exactly like that.
BB superset
Pendlay rows 6x10 @ 65 kg
BB military press 6x10 @ 45 kg
onsdag den 21. november 2012
tirsdag den 20. november 2012
20 Nov 2012
Morning weight: -
Evening weight: 94.0 kg
Morning BB (6:30 am)
Superset 1:
Pendlay rows 5x10 @ 65 kg
Military press 5x10 @ 40 kg
Break about 60 secs per set.
Press felt good, was obviously light, and I felt almost no pain in the shoulder. I still feel a kind of lack of coordination in the joint though. As soon as I lost my form I felt pain on the anterior part of the joint.
Superset 2:
Weighted it up 5x10 @ 12 kg
DB side pull 5x10 @ 32 kg (10 for each side during each set)
Strict chin ups 5x10 @ BW
Breaks were shorter than SS1.
Chin ups got heavy but I really focused on maintaining good form to avoid causing unnecessary stress to my shoulder. Went well.
All in all a good session. Feels like the shoulder is still getting better every day. Going to be interesting to see how it reacts to this session though. This is by far the greatest stress I've put on it since the dislocation three weeks ago.
Evening training w BG Competition Team
Was not really going to do much, just hang out with the team, but I ended up doing some stuff to test my shoulder and I was pleasantly surprised.
3x30 sec handstand on wall
This was no problem at all for the shoulder. Nice.
Playing with some power cleans
Did som with 20, 40, 70 and 5-6 at 90 kg. None of these were a problem for my shoulder, neither the fast turn over on the bar or the landing on the rack position. Nice.
WOD
21-15-9 of:
125 kg deadlift
70 cm box jump
Time: 5:18.
Deadlifts were easy, with regards to both weight (cool considering my legs are completely DOMSed from the GVT yesterday) and with regards to feeling no pain in shoulder. Nice.
Evening weight: 94.0 kg
Morning BB (6:30 am)
Superset 1:
Pendlay rows 5x10 @ 65 kg
Military press 5x10 @ 40 kg
Break about 60 secs per set.
Press felt good, was obviously light, and I felt almost no pain in the shoulder. I still feel a kind of lack of coordination in the joint though. As soon as I lost my form I felt pain on the anterior part of the joint.
Superset 2:
Weighted it up 5x10 @ 12 kg
DB side pull 5x10 @ 32 kg (10 for each side during each set)
Strict chin ups 5x10 @ BW
Breaks were shorter than SS1.
Chin ups got heavy but I really focused on maintaining good form to avoid causing unnecessary stress to my shoulder. Went well.
All in all a good session. Feels like the shoulder is still getting better every day. Going to be interesting to see how it reacts to this session though. This is by far the greatest stress I've put on it since the dislocation three weeks ago.
Evening training w BG Competition Team
Was not really going to do much, just hang out with the team, but I ended up doing some stuff to test my shoulder and I was pleasantly surprised.
3x30 sec handstand on wall
This was no problem at all for the shoulder. Nice.
Playing with some power cleans
Did som with 20, 40, 70 and 5-6 at 90 kg. None of these were a problem for my shoulder, neither the fast turn over on the bar or the landing on the rack position. Nice.
WOD
21-15-9 of:
125 kg deadlift
70 cm box jump
Time: 5:18.
Deadlifts were easy, with regards to both weight (cool considering my legs are completely DOMSed from the GVT yesterday) and with regards to feeling no pain in shoulder. Nice.
mandag den 19. november 2012
19 Nov 2012
Morning squats.
GVT style HB back squat.
10x10 @ 100 kg. 120 sec break between sets.
Went down better that the other times I did this. Maintained the breaks at 120 strict all the way through and completed all reps. Finished of with 2 deload sets with 80 kgs (5 and 7 reps). A total tonnage of... 11,040 kg.
Finished of with a couple of rounds of OH press (3 x 12 x 30 kgs) and Pendlay rows (3 x 10 x 70 kg). This seemed totally fine in my shoulder, although I am starting to feel a little bit of asymmetry and missing balance in my strength.
GVT style HB back squat.
10x10 @ 100 kg. 120 sec break between sets.
Went down better that the other times I did this. Maintained the breaks at 120 strict all the way through and completed all reps. Finished of with 2 deload sets with 80 kgs (5 and 7 reps). A total tonnage of... 11,040 kg.
Finished of with a couple of rounds of OH press (3 x 12 x 30 kgs) and Pendlay rows (3 x 10 x 70 kg). This seemed totally fine in my shoulder, although I am starting to feel a little bit of asymmetry and missing balance in my strength.
fredag den 16. november 2012
15 Nov 2012
Front squats and stuff.
Front squat heavy 5 + back off
70, 80, 90, 100, 4x105, 4x105, 80, 80.
Almost got the 105 but not quite. Lost my core on the 4th rep each time. A bit disappointing, I was expecting at least 105, but then again I have been smoking my legs completely for weeks now.
Pendlay rows 5x10
50, 60, 70, 70, 70.
Felt good, no trouble with the shoulder.
Unweighted GHDs 3x10
The GHD was really crappy so I only did 3 rounds and without extra weight. I was going to do 6x10 weighted.
WOD: Annie
50-40-30-20-10 of
sit ups (legs free)
double unders
Time: 7:05 - did everything unbroken. The sit ups with legs free were NASTY.
Front squat heavy 5 + back off
70, 80, 90, 100, 4x105, 4x105, 80, 80.
Almost got the 105 but not quite. Lost my core on the 4th rep each time. A bit disappointing, I was expecting at least 105, but then again I have been smoking my legs completely for weeks now.
Pendlay rows 5x10
50, 60, 70, 70, 70.
Felt good, no trouble with the shoulder.
Unweighted GHDs 3x10
The GHD was really crappy so I only did 3 rounds and without extra weight. I was going to do 6x10 weighted.
WOD: Annie
50-40-30-20-10 of
sit ups (legs free)
double unders
Time: 7:05 - did everything unbroken. The sit ups with legs free were NASTY.
onsdag den 14. november 2012
tirsdag den 13. november 2012
13 Nov 2012
Random shit and 5k row
Tried some good mornings, but my right shoulder still does not have the mobility to hold on to the bar, so I did a couple of high bar sets of 10 at 40 kg instead.
Laid out an agility track and did some rounds of jumping and light jogging just to exercise the ol' calves a bit.
Then pulled a Forest Gump on the rower. Decided to do 500m and when I got there I just continued to row towards 1000m, and when I got there I decided to go on a little further. Kept doing this at a 1:50-1:55 pace until the 5000m mark. Nice to get to turn on the machine once in a while.
Row 5k
Time: 18:40.
Felt miserable the last 1000m, but it reminded me of the good old days of cycling. Pain is temporary, cortisol is FOREVER!!
Finished up doing some barbell presses to test the shoulder.
OH press
4 x 15-20 reps @ 30 kg.
Went down very well, no uncomfortableness at all.
Bench press
3x20 reps @ 20 kg.
Right shoulder felt weak and sort of out of sync. I don't think I'll be doing bench press for a rather long time.
Tried some good mornings, but my right shoulder still does not have the mobility to hold on to the bar, so I did a couple of high bar sets of 10 at 40 kg instead.
Laid out an agility track and did some rounds of jumping and light jogging just to exercise the ol' calves a bit.
Then pulled a Forest Gump on the rower. Decided to do 500m and when I got there I just continued to row towards 1000m, and when I got there I decided to go on a little further. Kept doing this at a 1:50-1:55 pace until the 5000m mark. Nice to get to turn on the machine once in a while.
Row 5k
Time: 18:40.
Felt miserable the last 1000m, but it reminded me of the good old days of cycling. Pain is temporary, cortisol is FOREVER!!
Finished up doing some barbell presses to test the shoulder.
OH press
4 x 15-20 reps @ 30 kg.
Went down very well, no uncomfortableness at all.
Bench press
3x20 reps @ 20 kg.
Right shoulder felt weak and sort of out of sync. I don't think I'll be doing bench press for a rather long time.
12 Nov 2012
Theraband, DB work and squatting
Theraband
External rotation, internal rotation, front raises, standing rows.
DB rows
5x12 @ 32 kg (left hand)
5x15 @ 24 kg (right hand)
DB OH press
4x12 @ 16 kg (left hand)
4x15 @ 12 kg (right hand)
DB bench press
5x12 @ 32 kg (left hand)
5x15 @ 16 kg (right hand)
GVT style BB high bar back squat.
9x10 + 1x9 @ 100 kg.
Felt pretty heavy right off the bat today, but it's only been 3 days since last set so I was expecting that. Rested longer between sets than the other times. Only got 9 on the last set, felt like my core was loosing tension so I raked the bar and called it for the day.
Theraband
External rotation, internal rotation, front raises, standing rows.
DB rows
5x12 @ 32 kg (left hand)
5x15 @ 24 kg (right hand)
DB OH press
4x12 @ 16 kg (left hand)
4x15 @ 12 kg (right hand)
DB bench press
5x12 @ 32 kg (left hand)
5x15 @ 16 kg (right hand)
GVT style BB high bar back squat.
9x10 + 1x9 @ 100 kg.
Felt pretty heavy right off the bat today, but it's only been 3 days since last set so I was expecting that. Rested longer between sets than the other times. Only got 9 on the last set, felt like my core was loosing tension so I raked the bar and called it for the day.
søndag den 11. november 2012
9 Nov 2012
Wrecking the legs!
GVT style BB high bar back squat.
10x10 @ 100 kg.
Started to feel real heavy at round 4-5 but I got all the way through without failure. Rested 120-150 seconds between sets. At 100 kg my knees start drifting in when I press out of the hole. Gotta keep fixin' on that.
Death by sled pull.
20 m forward pull + 20 m backward pull
25 kg, 50 kg, 75 kg, 100 kg, 125 kg, 150 kg, 175 kg, 200 kg.
Got really heavy towards the end. Quads were SMASHED from the squats and dragging the sled backwards was just agonizing.
GVT style BB high bar back squat.
10x10 @ 100 kg.
Started to feel real heavy at round 4-5 but I got all the way through without failure. Rested 120-150 seconds between sets. At 100 kg my knees start drifting in when I press out of the hole. Gotta keep fixin' on that.
Death by sled pull.
20 m forward pull + 20 m backward pull
25 kg, 50 kg, 75 kg, 100 kg, 125 kg, 150 kg, 175 kg, 200 kg.
Got really heavy towards the end. Quads were SMASHED from the squats and dragging the sled backwards was just agonizing.
torsdag den 8. november 2012
Woop woop
Featured on scandinavias #1 CrossFit blog!
http://fitasfuck.wordpress.com/2012/11/08/crossfit-training-buddies-bcfff-best-crossfit-friends-forever-team-bacon-and-veins/
http://fitasfuck.wordpress.com/2012/11/08/crossfit-training-buddies-bcfff-best-crossfit-friends-forever-team-bacon-and-veins/
onsdag den 7. november 2012
tirsdag den 6. november 2012
6 Nov 2012
Another left arm only cripple day with the highest squat tonnage I've ever done in one session.
GVT style BB high bar back squat
10x10 @ 90 kg.
Got a bit heavy towards the end but let's do 95 next week. 9000 kg is pretty fåkkin cool. Not really sure what to expect in terms of results from this though... hopefully hypertrophy :)
Left arm DB shoulder press
10x12 @ 16 kg.
For stability. Did not get heavy and I did not feel anything from my old injury in that arm.
WOD - 7 rounds for time:
20 cal airdyne (only using left arm)
7 KB snatches @ 32 kg w left arm only
Time: 6:45 (only timed the airdyne) - did approx 350-410 watts the whole way. KB snatches were unbroken, and actually not too hard. Felt my legs a bit when I got back on the airdyne, but it was ok.
2x7 KB snatch @ 40 kg.
Did not even feel too heavy. Goal is to do a couple with the 48 kg KB next week w left arm.
GVT style BB high bar back squat
10x10 @ 90 kg.
Got a bit heavy towards the end but let's do 95 next week. 9000 kg is pretty fåkkin cool. Not really sure what to expect in terms of results from this though... hopefully hypertrophy :)
Left arm DB shoulder press
10x12 @ 16 kg.
For stability. Did not get heavy and I did not feel anything from my old injury in that arm.
WOD - 7 rounds for time:
20 cal airdyne (only using left arm)
7 KB snatches @ 32 kg w left arm only
Time: 6:45 (only timed the airdyne) - did approx 350-410 watts the whole way. KB snatches were unbroken, and actually not too hard. Felt my legs a bit when I got back on the airdyne, but it was ok.
2x7 KB snatch @ 40 kg.
Did not even feel too heavy. Goal is to do a couple with the 48 kg KB next week w left arm.
søndag den 4. november 2012
4 Nov 2012
One armed cripple WOD w. Seb
5 rounds for time of:
2x20 m sled pull @ 100 kg
10 left arm KB snatch @ 24 kg
20 sit up
2x20 walking goblet lunges @ 24 kg
Time: 18:12.
Happy about time as I held almost no breaks. Was a bit worried about the snatches seeing as I had to do them all with my left hand only, but I flew through them each time without any problems.
NOTE TO SELF: KB snatch needs to be at 32 kg and swings at 40 kg going forward.
UPDATE Nov 5: My glutes are SHREDDED today! I f***ing hate lunges.
5 rounds for time of:
2x20 m sled pull @ 100 kg
10 left arm KB snatch @ 24 kg
20 sit up
2x20 walking goblet lunges @ 24 kg
Time: 18:12.
Happy about time as I held almost no breaks. Was a bit worried about the snatches seeing as I had to do them all with my left hand only, but I flew through them each time without any problems.
NOTE TO SELF: KB snatch needs to be at 32 kg and swings at 40 kg going forward.
UPDATE Nov 5: My glutes are SHREDDED today! I f***ing hate lunges.
fredag den 2. november 2012
2 November 2012
Back in the gym to start up GVT squatting (to reduce load in order to handle it with one arm, and increase volume), and to do DB work with the good arm.
HB Back squat 10x10 @ 80 kg.
Warmed up with 20, 40, 60, 60, and then did the 10 sets @ approx. 58% of max. No sweat, and good control of the bar even though I had only one hand on it. Next time I'll do 85 or 90.
DB rows, left hand.
15x16, 15x24, 12x32, 12x32.
DB press, left hand.
12x12, 12x16, 12x16, 12x16.
DB side pulls, left hand.
12x32, 8x40, 13x40.
Sit ups.
3x30.
HB Back squat 10x10 @ 80 kg.
Warmed up with 20, 40, 60, 60, and then did the 10 sets @ approx. 58% of max. No sweat, and good control of the bar even though I had only one hand on it. Next time I'll do 85 or 90.
DB rows, left hand.
15x16, 15x24, 12x32, 12x32.
DB press, left hand.
12x12, 12x16, 12x16, 12x16.
DB side pulls, left hand.
12x32, 8x40, 13x40.
Sit ups.
3x30.
27-28 October 2012 - The Frontline
Awesome weekend at The Frontline CF competition in CF Malmø.
Team Bacon and Veins (Nicolai Mainz and myself) competed in the Men's Elite division up against some of the best CF'ers in Scandinavia (several of whom were previous Regionals and Games competitors).
We were not expecting too much seing as the 20 teams in our division were so strong, so what ended up happening was a good surprise and an amazing experience. Except for dislocating my shoulder in WOD5 and thus losing our position to go into the final at that point.
Here's what went down:
Saturday
#EVENT 1
5 ROUNDS:
5 Box jump 70/60/50 cm
7 H.P. Clean 70/60/50/40 kg
9 Thrusters 50/40/35/30 kg
*Athlete 1 starts and Athlete 2 cannot advance until Athlete 1 has completed all reps at a given station*
-Score: 09:12 min.
We got 6th which was awesome, even beat the strongest team from Butcher's (DYK&PLØK). My biggest challenge was definitely the thrusters that I had to break up from round 2.
#EVENT 2
Chipper:
800 m run (both athletes run)
60 CTB
20 ground to overhead anyhow, 80 kg
400m buddy carry
30 KB snatch, 32 kg
30 OHS, 60 kg
200 D.U (with crappy, heavy jump rope)
*1 Athlete working / 1 Athlete resting*
-Score: 18:07 min.
We got 7th which meant that we kept our 6th place. I had no problem with the run, just followed the front man without gassing myself. C2Bs were all butterfly and we owned them. Did single powerclean push-jerk for the 20 G2OH, and lost a little ground to the stronger guys here who were able to rep at this weight. Got on the buddy carry in the middle of the pack and moved into 2nd by f***ing owning that too. I carried Mainz most of the way and especially on the last 30 meters that had an incline was good for us as we did not pause to change. KB snatches were heavy and Nico did 10 of them while I changed to WL shoes. OHS were heavy too and we lost some ground here to the heavy guys. I had some trouble keeping my balance snatching the weight at high heart rate and fatigue but the final 5-6 reps were actually very solid. The DUs went well and we made some grund here.
#EVENT 3
Ladder, on the 1:30 min do:
First 5 rounds each athlete does 1 Clean and they do 16 burpee in total
Last 6 rounds each athlete does 1 F. Squat and they do 16 Burpees in total
The team cannot do the f-squat ladder without having finished all the cleans.
Clean ladder: 80/90/100/105/110
F.S ladder: 115/120/125/130/135/140
-Score: 247,900 kg = 120 kg f-squat for me + 125 kg f-squat for Mainz + 29 burpees after him missing 130 kg.
We got 7th (prette f***ing cool) and maintained our 6th spot. Powercleaned all the way without a problem. Front squatting 120 kg was a PR for me and in this setting I a very happy about the result.
Sunday
#EVENT 4
3 ROUNDS:
24 Toes through Rings
18 Pistol
12 Squat Snatch, 60 kg
10 Muscle up
*1 athlete working/1 athlete resting*
-Score: 15:05 min.
We got 9th and again held on to our6th place. The MUs got us and we made a couple of strategic mistakes. TTR were easy. Pistols were a challenge for my right leg with the stiff ancle, but we were allowed to take the heel of the ground so that definitely helped. Squat snatches were brutal!! But I actually got them dialed in very well in rounds 2 and 3 so Mainz could focus more on MUs in which he is stronger then me. Coming to the MUs... the rings were very high up and to get my false grip I had to jump up, pull into the false grip, lower down and externally rotate the hands and THEN do my semi strict MU. Did 4 in a row on round 1 and was very surprised about this. Mainz also did 4s but withpout false grip and with a nice kip. As we moved on I lost my ability to do them simply because I did not have the strength to pull myself into the false grip, then back down and then up into an MU. Our mistakes (that lost us one or two placed in the WOD): 1) I should have stepped onto Mainz' back to get my false grip, and 2) Mainz should have changed to false grip and to doing 1s by the end where we needed just 1 rep that took something like 30 seconds to get.
#EVENT 5.1 + 5.2 The vent of my demise!!
In 10 min:
5.1: 0-6 min.: Find 1 rep max Jerk from rack
5.2: 6-10 min.: Max reps rope climb (3-4 meter)
-Score:
5.1: 215 kg. (100 kg (me) + 115 kg. (Mainz))
5.2: 10 rope climbs
I was so fired up for this event because I knew that it was in our wheel house. My rope climbs are solid as fuck and my jerk from behind the neck is too (I made 125 kg two months ago and 115 from front). I was expecting to get 130 from the back position. During warmup I did 110 with a snatch grip without any problem. When The event started I was so intensely focusen on getting the 130 that I did not really see the forst couple of lifts as a challenge. Made 100 easy, so did Mainz. When I jerked the 110 it started moving backwards on me and I though 'wtf, I am not dropping such a light weight' and held on to it to try to save it. Result was that the bar continued backwards and as I held on it pulled my shoulder out of the socket...
I immediately went to see the medics and a skilled physio put it back in place within 3-4 minutes but obviously I was out of the competition. And also out of overhead training and upper body strength training for 1-2 months. But that's life, you live and you learn. Hopefully it will recover properly and I will overcome the mental barrier of heavy overhead work at some point to be ready for Open in February.
We got the last place in this WOD and thus went to a 9th place and did not make the cut for the next event, but then again I was out, so we could not have competed anyway.
Mainz' did some calulating on the scores and found out that if we had done as expected in event 5 we would very likely have reached the final in 5th place. BITTER!!
Key learnings:
- I am on the road to my goal of getting in the top 100 in our region.
- My competition experience is getting a lot better, and I have a good work, rest, warmup, nutrition routine.
- Never try to save an overhead lift that is going wrong, just drop the bar!
Key areas of focus:
- Thrusters (front rack bottom position + front squat strength)
- MUs
- Strengthening of shoulder joints when right arm is back in business
- Squat strenght - IT IS TIME TO BULK and do some POWERLIFTING
onsdag den 24. oktober 2012
tirsdag den 23. oktober 2012
23 October 2012
Morning session in the church of pain.
HB back squat
5x20, 5x40, 5x60, 5x80, 5x100, 3x122, 2x122, 1x122, 5x100.
Squat did not feel good today, legs just felt soft all over. Position was good but I was not nearly as strong as usual. Still feeling the weekend I think. Did some low bar just for fun and did 8x100 and 7x120. It feels weird to do low bar after half a year of not doing so.
Push press from chest
5x20, 5x40, 5x60, 3x80, 2x90, 1x100 (PR by 5kg), 105 (F).
Quick finisher
21 - 15 - 9 of
GHDs
Toes to bar
Everything unbroken: 3:27.
Evening session with the competition team in Butcher's Garage.
Trap bar deadlift 5x5 @ 150
No problem, could easily have gone higher, but wanted to save something for the WOD.
WOD 1-4 of 60 min. Outlaw competition
The work and rest intervals are written into the 40 min time frame. Please post scoring for each individual WOD.
WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m-rest 4 minutes-Row 500m
For total working time.
Notes: Any damper setting is allowed.
Wod 2:
During the WOD 1/4 minute rest interval complete…
AMRAP: Double-Unders
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs approx. 12 ft.
30 HR Pushups
15 atomic sit-ups
Results:
WOD 1: 1:37 and 1:39. Placed 2nd.
WOD 2: 292 reps. Placed 1st.
WOD 3: 112,5 kg (PR by 2,5 kg). Placed 4th.
WOD 4: 11:51. Placed 1st.
Won the WOD overall with 8 points. 2nd place got 22.
My rowing is pretty good. Did not go all out and finished second. I could have taken first no doubt, but I was keen on doing good on the DUs so I saved some energy. DUs are obviously dialed in pretty well. Made 2-3 mistakes over the four minutes but had to rest a couple of times too due to tension in the shoulders.
On the c+j I felt very strong, and used the cues I got from my new WL coach Mikkel Findahl. It worked out well and I think 115 should come up the next time I max out. Maybe even 117,5.
On the rope climb WOD I knew I had a good chance seing as it would primarily be the HR push ups which were going to decide the winner, along with rope climbs, which I have an ok grip on. As it turned out I beat the second place taker, Philip Hargett, by 17 seconds which suprised me a lot.
All in all I knew that I was having a good day even though it started out with me not being able to squat for shit.
HB back squat
5x20, 5x40, 5x60, 5x80, 5x100, 3x122, 2x122, 1x122, 5x100.
Squat did not feel good today, legs just felt soft all over. Position was good but I was not nearly as strong as usual. Still feeling the weekend I think. Did some low bar just for fun and did 8x100 and 7x120. It feels weird to do low bar after half a year of not doing so.
Push press from chest
5x20, 5x40, 5x60, 3x80, 2x90, 1x100 (PR by 5kg), 105 (F).
Quick finisher
21 - 15 - 9 of
GHDs
Toes to bar
Everything unbroken: 3:27.
Evening session with the competition team in Butcher's Garage.
Trap bar deadlift 5x5 @ 150
No problem, could easily have gone higher, but wanted to save something for the WOD.
WOD 1-4 of 60 min. Outlaw competition
The work and rest intervals are written into the 40 min time frame. Please post scoring for each individual WOD.
WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m-rest 4 minutes-Row 500m
For total working time.
Notes: Any damper setting is allowed.
Wod 2:
During the WOD 1/4 minute rest interval complete…
AMRAP: Double-Unders
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs approx. 12 ft.
30 HR Pushups
15 atomic sit-ups
Results:
WOD 1: 1:37 and 1:39. Placed 2nd.
WOD 2: 292 reps. Placed 1st.
WOD 3: 112,5 kg (PR by 2,5 kg). Placed 4th.
WOD 4: 11:51. Placed 1st.
Won the WOD overall with 8 points. 2nd place got 22.
My rowing is pretty good. Did not go all out and finished second. I could have taken first no doubt, but I was keen on doing good on the DUs so I saved some energy. DUs are obviously dialed in pretty well. Made 2-3 mistakes over the four minutes but had to rest a couple of times too due to tension in the shoulders.
On the c+j I felt very strong, and used the cues I got from my new WL coach Mikkel Findahl. It worked out well and I think 115 should come up the next time I max out. Maybe even 117,5.
On the rope climb WOD I knew I had a good chance seing as it would primarily be the HR push ups which were going to decide the winner, along with rope climbs, which I have an ok grip on. As it turned out I beat the second place taker, Philip Hargett, by 17 seconds which suprised me a lot.
All in all I knew that I was having a good day even though it started out with me not being able to squat for shit.
søndag den 21. oktober 2012
21 October 2012
WL practice w coach Mikkel Findahl Andersen
Inspite of being COMPLETELY fatigued from 2 days of crazy crossfit training I tied my PR snatch at 80 kgs no prob and got under 85 two times but lost it forward on the first and dropped it on the head the second time. Mikkel and I agreed that it was only a case of the body being tired and I am VERY confident that I am able to get it next time I try. I feel like I'm able to do about 90 with improved technique.
On C+J I did not go heavy, only focused on eliminating my tendency to over-extend and punch the bar with my hips.
Cues: Weight on the front of the foot, shoulders over the bar, finish the pull!
Rest day tomorrow!!
Inspite of being COMPLETELY fatigued from 2 days of crazy crossfit training I tied my PR snatch at 80 kgs no prob and got under 85 two times but lost it forward on the first and dropped it on the head the second time. Mikkel and I agreed that it was only a case of the body being tired and I am VERY confident that I am able to get it next time I try. I feel like I'm able to do about 90 with improved technique.
On C+J I did not go heavy, only focused on eliminating my tendency to over-extend and punch the bar with my hips.
Cues: Weight on the front of the foot, shoulders over the bar, finish the pull!
Rest day tomorrow!!
lørdag den 20. oktober 2012
20 October 2012
Bro session in the Garage
Snatch grip behind neck press 5s
20, 30, 40, 50, 50, 50, 50.
WOD 1
Partner WOD w. Mainz (Team Bacon & Veins)
1 person is working at a time
For time:
Buy in: 50 wallballs, 8 kg
20 OH squats, 50 kg
2x20 m. prowler push (partner is sitting on the prowler - Mainz weighs 85 kg, me = 90 kg)
20 C2B
2x20 m. prowler push
20 KB Swings (Russian), 40 kg
2x20 m. prowler push
20 burpees
2x20 m. prowler push
20 shoulders-to-overhead, 50 kg
2x20 m. prowler push
20 hang power cleans, 50 kg
2x20 m. prowler push
20 DB Squat Cleans, 2x24 kg
2x20 m. prowler push
Cash Out: 50 box jumps, 60 cm.
Time: 16:38 min. - We won :)
Note to self: I am a prowler machine! And I kill hipsters.
WOD 2
"Heavy Team Diane" - Team Bacon & Veins
1 person is working at a time
22-16-10 reps of
Deadlift @ 130 kg
Deficit HSPU (15 kg + 10 kg plate)
Time Cap: 14 min.
*Immediately after the time cap ends, proceed to WOD 3*
Time: 4:33 min- we lost to Daniel and Gümmi
Fairly happy with my performance. Deadlifts were a breeze, but HSPUs obviously are a challenge with 90+ kgs on the frame. We did good though and finished in a decent time.
WOD 3
"BUDDY JUMPING MURPH"
1 person is working at a time
For time:
200 DU
100 pullups
200 pushups
300 squats
200 DU
Time: around 19 min. - We won by 1 minute.
DUs are good, we got ahead on those. Pull ups are still pretty easy for me, butterflied almost all the way, however team lightweight (Daniel and Gümmi) took the lead on that one. We got back in the lead on the squats and got further distance to them on the final DUs.
Good team work with Mainz, I think we are going to do good in Malmö.
Snatch grip behind neck press 5s
20, 30, 40, 50, 50, 50, 50.
WOD 1
Partner WOD w. Mainz (Team Bacon & Veins)
1 person is working at a time
For time:
Buy in: 50 wallballs, 8 kg
20 OH squats, 50 kg
2x20 m. prowler push (partner is sitting on the prowler - Mainz weighs 85 kg, me = 90 kg)
20 C2B
2x20 m. prowler push
20 KB Swings (Russian), 40 kg
2x20 m. prowler push
20 burpees
2x20 m. prowler push
20 shoulders-to-overhead, 50 kg
2x20 m. prowler push
20 hang power cleans, 50 kg
2x20 m. prowler push
20 DB Squat Cleans, 2x24 kg
2x20 m. prowler push
Cash Out: 50 box jumps, 60 cm.
Time: 16:38 min. - We won :)
Note to self: I am a prowler machine! And I kill hipsters.
WOD 2
"Heavy Team Diane" - Team Bacon & Veins
1 person is working at a time
22-16-10 reps of
Deadlift @ 130 kg
Deficit HSPU (15 kg + 10 kg plate)
Time Cap: 14 min.
*Immediately after the time cap ends, proceed to WOD 3*
Time: 4:33 min- we lost to Daniel and Gümmi
Fairly happy with my performance. Deadlifts were a breeze, but HSPUs obviously are a challenge with 90+ kgs on the frame. We did good though and finished in a decent time.
WOD 3
"BUDDY JUMPING MURPH"
1 person is working at a time
For time:
200 DU
100 pullups
200 pushups
300 squats
200 DU
Time: around 19 min. - We won by 1 minute.
DUs are good, we got ahead on those. Pull ups are still pretty easy for me, butterflied almost all the way, however team lightweight (Daniel and Gümmi) took the lead on that one. We got back in the lead on the squats and got further distance to them on the final DUs.
Good team work with Mainz, I think we are going to do good in Malmö.
19 October 2012
YEAH CROSSFIT
Warmup: Almost Jackie, for time:
100 kcal airdyne
30 thrusters @ 20 kg
50 pull ups
Time 6:13
No rower available so I did the airdyne instead (3:03 mins @ approx. 450-500 watts) which probably saved me 20-30 seconds compared to rowing 1000m. Then I messed up the numbers and did 30 thrusters instead of 50 and 50 pull ups instead of 30. Did the thrusters unbroken and did the pull ups 20-15-10-5 almost all butterfly.
I my regular Jackie time would be around 6:30-40 at this pace (it was my warm up) and I should be able to get it down to 6:00.
OH press 5x5
20, 40, 50, 62.5, 62.5, 62.5, 62.5x4, 50x6.
No shoulder pain today, so that was positive.
Weighted wide grip pull up 5x5
20, 20, 20, 20, 20.
Grip was a bit sore but the pull ups felt good.
Close grip bench press 4x5
20, 40, 60, 80, 102.5, 102.5, 102.5, 102.5x4, 80x7.
40 minute EMOTM
15 mins of:
2 full clean @ 60 kg - 4 toes to bar - 6 push ups
then, without break, 15 mins of:
2 full clean @ 60 kg - 4 pull ups - 6 atomic sit ups
then, without break, 10 mins of:
2 full cleans + shoulders-to-overhead ladder 1-2-3-...10 (one more STOH after the cleans on each minute)
Cleaned a bit of volume today! 4.8 tonnes to be exact. That's cross. I wonder what percentage would be prudent fo 80 reps based on Prillepin's chart?
Prowler finisher - 10 mins EMOTM
2x20m prowler: 0 kg, 20, 20, 30, 30, 40, 40, 50, 50, 50.
Warmup: Almost Jackie, for time:
100 kcal airdyne
30 thrusters @ 20 kg
50 pull ups
Time 6:13
No rower available so I did the airdyne instead (3:03 mins @ approx. 450-500 watts) which probably saved me 20-30 seconds compared to rowing 1000m. Then I messed up the numbers and did 30 thrusters instead of 50 and 50 pull ups instead of 30. Did the thrusters unbroken and did the pull ups 20-15-10-5 almost all butterfly.
I my regular Jackie time would be around 6:30-40 at this pace (it was my warm up) and I should be able to get it down to 6:00.
OH press 5x5
20, 40, 50, 62.5, 62.5, 62.5, 62.5x4, 50x6.
No shoulder pain today, so that was positive.
Weighted wide grip pull up 5x5
20, 20, 20, 20, 20.
Grip was a bit sore but the pull ups felt good.
Close grip bench press 4x5
20, 40, 60, 80, 102.5, 102.5, 102.5, 102.5x4, 80x7.
40 minute EMOTM
15 mins of:
2 full clean @ 60 kg - 4 toes to bar - 6 push ups
then, without break, 15 mins of:
2 full clean @ 60 kg - 4 pull ups - 6 atomic sit ups
then, without break, 10 mins of:
2 full cleans + shoulders-to-overhead ladder 1-2-3-...10 (one more STOH after the cleans on each minute)
Cleaned a bit of volume today! 4.8 tonnes to be exact. That's cross. I wonder what percentage would be prudent fo 80 reps based on Prillepin's chart?
Prowler finisher - 10 mins EMOTM
2x20m prowler: 0 kg, 20, 20, 30, 30, 40, 40, 50, 50, 50.
onsdag den 17. oktober 2012
17 October 2012
Fatigued day in the Garage.
Hang snatch bolt 3s
20, 40, 40, 40, 40, 50, 50, 50, 50, 60, 60.
Trying to correct my slight jump forward and putting too much horizontal movement in the bar (see the video below for an example). Not entirely successful, but I did improve. Coach's Eye is a pretty cool app!
15 mins of rope climb practice
Pause jerk 5RM
20, 40, 60, 70, 80, 90, 95x2.
Feeling fatigued in my lower back from yesterdays WODs I stopped at the 95 kg times two. It would not have been impossible to do 5 I think, especially not on a fresh day, but today I didn't feel like pushing it too hard. The 90 kg felt a lot lighter than last time i did this.
Front squat 4x10 @ 70 kg
Did this to work on not letting my knees cave in as they did that a lot yesterday on the 100 kg front squats. I managed to avoid it at this weight although I could feel yesterday's workout very clearly. Good stuff though.
Finished off with some thoracic spine mob and ancle stretch.
Tomorrow = REST !
Hang snatch bolt 3s
20, 40, 40, 40, 40, 50, 50, 50, 50, 60, 60.
Trying to correct my slight jump forward and putting too much horizontal movement in the bar (see the video below for an example). Not entirely successful, but I did improve. Coach's Eye is a pretty cool app!
15 mins of rope climb practice
Pause jerk 5RM
20, 40, 60, 70, 80, 90, 95x2.
Feeling fatigued in my lower back from yesterdays WODs I stopped at the 95 kg times two. It would not have been impossible to do 5 I think, especially not on a fresh day, but today I didn't feel like pushing it too hard. The 90 kg felt a lot lighter than last time i did this.
Front squat 4x10 @ 70 kg
Did this to work on not letting my knees cave in as they did that a lot yesterday on the 100 kg front squats. I managed to avoid it at this weight although I could feel yesterday's workout very clearly. Good stuff though.
Finished off with some thoracic spine mob and ancle stretch.
Tomorrow = REST !
tirsdag den 16. oktober 2012
16 October 2012
4 WODs with the competition team.
Buddy WODs w Daniel 'Bailey' Madsen.
Each person does a round and then rests while the other person does his round.
WOD 1: 8 min AMRAP
9 DL 60/40 kg
6 hang power snatch
3 OHS
Finished 4 full rounds each, and I did an additional 9 DL and 1 hang power snatch.
Rest 9 mins
WOD 2: 8 min AMRAP
5 strict pull-ups /chin ups
50 double-unders
Finished 6 rounds full rounds each, and I did an additional 5 pull ups and 19 DUs.
Rest 9 min
WOD 3: 8 min AMRAP
1, 2, 3.... reps of ("ladder"):
Ring dips
Front squats 100/70 kg (front squat tages fra rack)
Finished 5 full rounds each, and I did an additional 6 ring dips and 3 front squats.
Extra you-go-I-go wod just Bailey and me:
5 rounds of:
3 KB full swings @ 48 kg
3 strict C2B pull up
While one person finishes his round the other person lies in front bridge.
Good day although my weaknesses in snatch and front squats were glaringly obvious today. I need more work on the bar path and I need to keep working that front squat, especially showing the knees out.
Buddy WODs w Daniel 'Bailey' Madsen.
Each person does a round and then rests while the other person does his round.
WOD 1: 8 min AMRAP
9 DL 60/40 kg
6 hang power snatch
3 OHS
Finished 4 full rounds each, and I did an additional 9 DL and 1 hang power snatch.
Rest 9 mins
WOD 2: 8 min AMRAP
5 strict pull-ups /chin ups
50 double-unders
Finished 6 rounds full rounds each, and I did an additional 5 pull ups and 19 DUs.
Rest 9 min
WOD 3: 8 min AMRAP
1, 2, 3.... reps of ("ladder"):
Ring dips
Front squats 100/70 kg (front squat tages fra rack)
Finished 5 full rounds each, and I did an additional 6 ring dips and 3 front squats.
Extra you-go-I-go wod just Bailey and me:
5 rounds of:
3 KB full swings @ 48 kg
3 strict C2B pull up
While one person finishes his round the other person lies in front bridge.
Good day although my weaknesses in snatch and front squats were glaringly obvious today. I need more work on the bar path and I need to keep working that front squat, especially showing the knees out.
søndag den 14. oktober 2012
lørdag den 13. oktober 2012
13 October 2013
5 hours in the Garage.
Back squat high bar 5x5
20, 40, 60, 80, 100, 120, 120, 120, 120x4, 120x3.
Felt reasonably OK although quite heavy. 120 kg was my 5RM with low bar before today, so actually this was kind of a PR. Dropped it in the last two sets due to losing the tension in my lower back. This is the heaviest I have ever gone with high bar. Cool beans.
OH press 5x5
20, 30, 40, 50, 60, 60, 60, 60, 60x6.
After seing this video: http://www.youtube.com/watch?v=sqKhLR1zRaU I changed my position which felt a lot better for my shoulder. I have not pressed 60 for long but today it felt quite ok. NICE! I guess now I can start adding to my press again.
Good mornings heavy 8 + back off
20, 40, 65, 70, 75, 70, 70.
5 rounds you-go-I-go w Kasper
2x20m prowler
10 toes to bar
15 push up
Time: 1:04, 1:06, 1:11, 1:13, 1:23.
Did everything unbroken except for last set up push ups which were 10-5.
Narrow grip bench press 5s
20, 60, 80, 90, 100, 100, 100x4, 80, 80, 80.
Had hoped to do 105 for my 5s today but I was simply not able, probably due to fatigue from two quite extensive days of training.
Death by prowler - 2x6 m (high bars one way, low bars back)
50, 100, 140, 160, 180, 200 (low bars out, high bars back on 200).
This was fucking cool! at 180 I had to start doing two legged frog pushes on the low bar because my feet lost traction. At 200 it seemed to take forever on the low bar doing 20-30cm increments using both legs to push. It was fucking heavy. But I made it out. Back was a breeze compared to the low bars.
Back squat high bar 5x5
20, 40, 60, 80, 100, 120, 120, 120, 120x4, 120x3.
Felt reasonably OK although quite heavy. 120 kg was my 5RM with low bar before today, so actually this was kind of a PR. Dropped it in the last two sets due to losing the tension in my lower back. This is the heaviest I have ever gone with high bar. Cool beans.
OH press 5x5
20, 30, 40, 50, 60, 60, 60, 60, 60x6.
After seing this video: http://www.youtube.com/watch?v=sqKhLR1zRaU I changed my position which felt a lot better for my shoulder. I have not pressed 60 for long but today it felt quite ok. NICE! I guess now I can start adding to my press again.
Good mornings heavy 8 + back off
20, 40, 65, 70, 75, 70, 70.
5 rounds you-go-I-go w Kasper
2x20m prowler
10 toes to bar
15 push up
Time: 1:04, 1:06, 1:11, 1:13, 1:23.
Did everything unbroken except for last set up push ups which were 10-5.
Narrow grip bench press 5s
20, 60, 80, 90, 100, 100, 100x4, 80, 80, 80.
Had hoped to do 105 for my 5s today but I was simply not able, probably due to fatigue from two quite extensive days of training.
Death by prowler - 2x6 m (high bars one way, low bars back)
50, 100, 140, 160, 180, 200 (low bars out, high bars back on 200).
This was fucking cool! at 180 I had to start doing two legged frog pushes on the low bar because my feet lost traction. At 200 it seemed to take forever on the low bar doing 20-30cm increments using both legs to push. It was fucking heavy. But I made it out. Back was a breeze compared to the low bars.
12 October 2012
Power clean 5RM + backoff
20, 40, 60, 80, 90, 100, 105, 95, 95.
Happy about this, did 100 for the heavy 5 some time last week although I did not drop a single one this time around.
Heaving snatch balance 5RM + back off
20, 40, 50, 60, 70, 80, 85, 75, 75.
Felt pretty good, I could feel a huge difference from when I was adequately externally rotated in my shoulders as compared to when I wasn't. 90 Should be possible but my shoulder is still chocolate so I didn't want to completely destroy it.
WOD1 - 3 rounds you-go-I-go w Mainz against Anders Lerche and Mikkel Brandt
12 KB snatch @ 32 kg
2x20m prowler
10 strict pull up
Mikkel and Anders won narrowly. Brandt is a fast little fucker. I did everything unbroken except for the final set of pull ups that were 5-3-2 I think.
(45 min break - job interview as coach in Butcher's Garage)
2nd warm up
2k row - 7:01
WOD2 - 7 rounds for time
5 tire flips (biggest tire in the gym)
5 strict pull up
5 tire flips
10 push up
10 sit up
20, 40, 60, 80, 90, 100, 105, 95, 95.
Happy about this, did 100 for the heavy 5 some time last week although I did not drop a single one this time around.
Heaving snatch balance 5RM + back off
20, 40, 50, 60, 70, 80, 85, 75, 75.
Felt pretty good, I could feel a huge difference from when I was adequately externally rotated in my shoulders as compared to when I wasn't. 90 Should be possible but my shoulder is still chocolate so I didn't want to completely destroy it.
WOD1 - 3 rounds you-go-I-go w Mainz against Anders Lerche and Mikkel Brandt
12 KB snatch @ 32 kg
2x20m prowler
10 strict pull up
Mikkel and Anders won narrowly. Brandt is a fast little fucker. I did everything unbroken except for the final set of pull ups that were 5-3-2 I think.
(45 min break - job interview as coach in Butcher's Garage)
2nd warm up
2k row - 7:01
WOD2 - 7 rounds for time
5 tire flips (biggest tire in the gym)
5 strict pull up
5 tire flips
10 push up
10 sit up
onsdag den 10. oktober 2012
10 October 2012
Fitness World Kolding - how I love that place.
Warm up
4 rounds of
15 GHDs
15 sit ups
15 push ups
5 strict pull ups
Snatch grip behind neck shoulder press 5RM + back off
20, 40, 50, 50, 55x3, 45x8, 45x7.
A bit of trouble with my left shoulder prevented me from going all out on this.
Pendlay rows heavy 5 x3
45, 60, 80, 90, 90, 90.
Felt like the right weight. I focused on not using my hip at all which made the weights a bit heavier than usual, but that's how it is!
Jerk behind neck 5RM + back off
60, 80, 90, 100, 90, 90.
Still limited by the drop to the neck rack position. The 100 kg did feel a bit heavy on the arms on the 5th rep, but I would say that 105-110 should be possible when I get more comfortable with dropping the weight back down on my shoulders.
Fornt squat 8RM + back off
20, 40, 60, 80, 90, 80, 80.
Right hip is starting to flare up again. I can feel it getting better when I am able to push my knees out sufficiently, so I gotta focus on this going forward. Funny thing though, it actually felt like my core was the first thing to fatigue. I did not go to failure because I did not want to drop the weights but I really started to feel tired in the core on rep 7-8.
Jerk dip squat 8RM + back off
80, 100, 120, 110, 100.
At first the bar was really crushing my clavicle but when I readjusted my grip that got better.
Bench press heavy 5 x3
20, 60, 80, 100, 100, 100.
Had no spotter so I did not have the courage to go higher. I was also a bit tired from the shoulder pressing and jerking.
GHDs with 20 kg bar on back 3x10
Nice to feel the posterior chain burning :)
3 hours in a globo gym. Not my best gym day, but it was nice to get some lifting done after two days of hard work.
Warm up
4 rounds of
15 GHDs
15 sit ups
15 push ups
5 strict pull ups
Snatch grip behind neck shoulder press 5RM + back off
20, 40, 50, 50, 55x3, 45x8, 45x7.
A bit of trouble with my left shoulder prevented me from going all out on this.
Pendlay rows heavy 5 x3
45, 60, 80, 90, 90, 90.
Felt like the right weight. I focused on not using my hip at all which made the weights a bit heavier than usual, but that's how it is!
Jerk behind neck 5RM + back off
60, 80, 90, 100, 90, 90.
Still limited by the drop to the neck rack position. The 100 kg did feel a bit heavy on the arms on the 5th rep, but I would say that 105-110 should be possible when I get more comfortable with dropping the weight back down on my shoulders.
Fornt squat 8RM + back off
20, 40, 60, 80, 90, 80, 80.
Right hip is starting to flare up again. I can feel it getting better when I am able to push my knees out sufficiently, so I gotta focus on this going forward. Funny thing though, it actually felt like my core was the first thing to fatigue. I did not go to failure because I did not want to drop the weights but I really started to feel tired in the core on rep 7-8.
Jerk dip squat 8RM + back off
80, 100, 120, 110, 100.
At first the bar was really crushing my clavicle but when I readjusted my grip that got better.
Bench press heavy 5 x3
20, 60, 80, 100, 100, 100.
Had no spotter so I did not have the courage to go higher. I was also a bit tired from the shoulder pressing and jerking.
GHDs with 20 kg bar on back 3x10
Nice to feel the posterior chain burning :)
3 hours in a globo gym. Not my best gym day, but it was nice to get some lifting done after two days of hard work.
tirsdag den 9. oktober 2012
mandag den 8. oktober 2012
8 October 2012
Random work limited by the equipment (in FitnessWorld Kolding)
Nowhere to drop the bar and smallest plates were 5 kg.
Pause Jerk heavy 5 + 5x95% + 5x90%
20, 40, 60, 70, 80, 90x3, 80, 80.
Really nice exercise! Got a lot more speed under the bar than usual, and felt more in control, not dropping forward like I tend to do under fatigue. The 90 got a bit heavy and I chose to stop due to the conditions where I could not drop the weights.
Hang snatch bolt heavy 5 + 5x95% + 5x90%
20, 40, 50x4, 40, 40.
Felt in VERY good control with the 40s. Nice bar path straight up and down. There was no chalk so due to my sweaty hands I could not hold on the the 50 kg after 4th rep, so I chose to go down and focus on bar path which is my big weakness in the snatch.
Good mornings heavy 8 + 8x95% + 8x90%
20, 40, 60, 60x10, 60x10.
Nice exercise.
Seated rows (in machine, I am embarrassed to say) 3xME @ 65 kg
15, 15, 13.
Nowhere to drop the bar and smallest plates were 5 kg.
Pause Jerk heavy 5 + 5x95% + 5x90%
20, 40, 60, 70, 80, 90x3, 80, 80.
Really nice exercise! Got a lot more speed under the bar than usual, and felt more in control, not dropping forward like I tend to do under fatigue. The 90 got a bit heavy and I chose to stop due to the conditions where I could not drop the weights.
Hang snatch bolt heavy 5 + 5x95% + 5x90%
20, 40, 50x4, 40, 40.
Felt in VERY good control with the 40s. Nice bar path straight up and down. There was no chalk so due to my sweaty hands I could not hold on the the 50 kg after 4th rep, so I chose to go down and focus on bar path which is my big weakness in the snatch.
Good mornings heavy 8 + 8x95% + 8x90%
20, 40, 60, 60x10, 60x10.
Nice exercise.
Seated rows (in machine, I am embarrassed to say) 3xME @ 65 kg
15, 15, 13.
søndag den 7. oktober 2012
7 October 2012
Squatting, pressing, pulling.
StrongmanWOD back squat series
25 mins EMOTM high bar back squat
1-5: 5 x 80 kg
6-10: 4 x 90 kg
11-15: 3 x 100 kg
16-20: 2 x 110 kg
21-25: 1 x 115 kg (did 120 kg in second attempt, dropped the 120 in thrid and went back to 115 kg for the last 3 minutes)
I like this squat series, and I will probably feel it tomorrow. Total tonnage: 6.98 tonnes. Pretty cool.
Shoulder press @ 60 kg
3, 3, 4, 3, 3.
Wanted to test my shoulder. It feels stronger, but it gave in on every round as soon as I lost a tiny bit of the tension in my upper back. Still very painful.
Strict pull ups 4xME
16, 13, 12, 11.
Felt pretty good, was surprised by the 16 strict seing as I have now rounded to 90 kg mark in bodyweight.
Strict ring rows + strict ring dips
8+15, 8+10, 8+10, 8+10.
StrongmanWOD back squat series
25 mins EMOTM high bar back squat
1-5: 5 x 80 kg
6-10: 4 x 90 kg
11-15: 3 x 100 kg
16-20: 2 x 110 kg
21-25: 1 x 115 kg (did 120 kg in second attempt, dropped the 120 in thrid and went back to 115 kg for the last 3 minutes)
I like this squat series, and I will probably feel it tomorrow. Total tonnage: 6.98 tonnes. Pretty cool.
Shoulder press @ 60 kg
3, 3, 4, 3, 3.
Wanted to test my shoulder. It feels stronger, but it gave in on every round as soon as I lost a tiny bit of the tension in my upper back. Still very painful.
Strict pull ups 4xME
16, 13, 12, 11.
Felt pretty good, was surprised by the 16 strict seing as I have now rounded to 90 kg mark in bodyweight.
Strict ring rows + strict ring dips
8+15, 8+10, 8+10, 8+10.
4 October 2012
800 rep hotel room BW LOL-WOD. Lol.
10 rounds for time:
20 push ups
20 lying rows (under table)
20 sit ups
20 air squats
Time: 25:15.
Rnds:
1: 2:05
2: 2:11
3: 2:23
4: 2:23
5: 2:25
6: 2:28
7: 2:40
8: 2:49
9: 2:57
10: 2:50
This was L O L.
10 rounds for time:
20 push ups
20 lying rows (under table)
20 sit ups
20 air squats
Time: 25:15.
Rnds:
1: 2:05
2: 2:11
3: 2:23
4: 2:23
5: 2:25
6: 2:28
7: 2:40
8: 2:49
9: 2:57
10: 2:50
This was L O L.
tirsdag den 2. oktober 2012
2 October 2012
Competition team training
Technique: 10 min. Ring Dip practice
7 reps strict
7 reps kipping
7 reps psycho-kip
No problem here, although they are heavier to do than when I was 5 kgs lighter :)
Technique: HSPU extended range of motion
1 rep at a time, each round increased the deficit. Ended up doing 1rep at a stack of plates that had my shoulders rest on the plateswhen the top of my head touched the abmat. Kipped all HSPUs. My shoulder (and my BW) does not allow me to do strict deficit HSPUs at the moment.
WOD - You-go-I-go with Mainz
10 rounds of:
9 deadlift @ 60 kg
6 Hang Power Snatch @ 60 kg
3 OHS @ 60 kg
Time cap: 12 min.
Result: Got through the 8th round, and Mainz got 9 DL and 2 hang power snatch. The other two rx'ed mens teams made it through in 10:05 and 11:35 so we finished last.
My grip and inefficient third pull was what was the toughest on my part. Also my lower back felt a bit tight, but no doubt that it was the snatches that killed me. Gotta get more light weight technique stuff in there alongside my LP strength work this winter.
Technique: 10 min. Ring Dip practice
7 reps strict
7 reps kipping
7 reps psycho-kip
No problem here, although they are heavier to do than when I was 5 kgs lighter :)
Technique: HSPU extended range of motion
1 rep at a time, each round increased the deficit. Ended up doing 1rep at a stack of plates that had my shoulders rest on the plateswhen the top of my head touched the abmat. Kipped all HSPUs. My shoulder (and my BW) does not allow me to do strict deficit HSPUs at the moment.
WOD - You-go-I-go with Mainz
10 rounds of:
9 deadlift @ 60 kg
6 Hang Power Snatch @ 60 kg
3 OHS @ 60 kg
Time cap: 12 min.
Result: Got through the 8th round, and Mainz got 9 DL and 2 hang power snatch. The other two rx'ed mens teams made it through in 10:05 and 11:35 so we finished last.
My grip and inefficient third pull was what was the toughest on my part. Also my lower back felt a bit tight, but no doubt that it was the snatches that killed me. Gotta get more light weight technique stuff in there alongside my LP strength work this winter.
mandag den 1. oktober 2012
1 October 2012
Fatigued day with a PR
Have decided to go back to my old program combined with the Butcher's Comp team fall WL program to fit it to my needs.
Plan today was: Clean and Jerk max attempt, snatch drills, front squat heavy, prowler finisher. Here what I actually did.
Clean and jerk max
5x20, 3x40, 2x60, 2x80, 2x90, 100, 110 (PR by 7,5 kg).
The 100 and 110 was power cleans as my squat clean is weaker than power. Nailed it, and it did not feel too heavy. Quite confident that 115 kg is in there too.
No snatch drills - my shoulder was too sore.
Front squat heavy 5x5 @ 100
20, 40, 60, 80, 4x100.
Lost the 5th of first set of 100 and decided to not do it. Way too much front squatting yesterday and the cleans today did not help either. Lower back was too tired and I generally couldn't find it in there.
Finisher - you-go-I-go with Mainz
4 rounds of
25 m. (Heavy-ish) Tire Flip
25 m. prowler push, +40 kg.
25 m. sled pull anyhow, +25 kg m. "hold-kæft-et-stort-reb"-rebet!
Result: approx. 2 mins per round.
Had no problems here, except for pulling that damn rope. It was very elastic and hard to control. I eat prowler for breakfast these days.
Have decided to go back to my old program combined with the Butcher's Comp team fall WL program to fit it to my needs.
Plan today was: Clean and Jerk max attempt, snatch drills, front squat heavy, prowler finisher. Here what I actually did.
Clean and jerk max
5x20, 3x40, 2x60, 2x80, 2x90, 100, 110 (PR by 7,5 kg).
The 100 and 110 was power cleans as my squat clean is weaker than power. Nailed it, and it did not feel too heavy. Quite confident that 115 kg is in there too.
No snatch drills - my shoulder was too sore.
Front squat heavy 5x5 @ 100
20, 40, 60, 80, 4x100.
Lost the 5th of first set of 100 and decided to not do it. Way too much front squatting yesterday and the cleans today did not help either. Lower back was too tired and I generally couldn't find it in there.
Finisher - you-go-I-go with Mainz
4 rounds of
25 m. (Heavy-ish) Tire Flip
25 m. prowler push, +40 kg.
25 m. sled pull anyhow, +25 kg m. "hold-kæft-et-stort-reb"-rebet!
Result: approx. 2 mins per round.
Had no problems here, except for pulling that damn rope. It was very elastic and hard to control. I eat prowler for breakfast these days.
søndag den 30. september 2012
30 September 2012
Day 2 of new program + finisher
Power clean heavy 5 + 95%x5 + 90%x5
50, 70, 80, 90, 100, 90, 85.
The first two of the round off 100s felt easy (so I probably would not have come in last at the FaF finals this weekend :-) but the third one i messed up. Reset and did three more that were ok, and far above parallel in the catching position. Back offs were easy.
Snatch balance heavy 5 + back off.
Did not do this due to my sore left shoulder.
Clean pulls heavy 5 + 95%x5 + 90%x5
60, 80, 100, 120, 110, 110.
Difficult to really say when the heavy 5 is reached as this just turns into a deadlift when it gets too heavy to do the third pull of the clean. Chose to stop at 120 and had no problem doing the 110s.
Pendlay rows heavy 8 + 95%x8 + 90%x8
40, 60, 70, 80, 85, 80, 60.
No biggie here, just some good old bend over rowing. Have done 5x5 @ 90 beforeso this was decent I think.
Finisher - 15 min AMRAP
5 burpee C2B pull up
5 KB swings, 2 pood
5 Shoulders to overhead, 60 kg
5 front squats
Result: 7 rounds and 1 burpee C2B pull up
Did not feel like I went all out, and it was my breath that went first. Did everything unbroken, but did some breaks between exercises, especially between S2OH and FS I felt like I needed a break to breathe. Not because it was too taxing on my respiratory system but because I could not breathe properly in the S2OHs. Nice and moderately heavy, But I would not mind doing even heavier finishers in the future.
Power clean heavy 5 + 95%x5 + 90%x5
50, 70, 80, 90, 100, 90, 85.
The first two of the round off 100s felt easy (so I probably would not have come in last at the FaF finals this weekend :-) but the third one i messed up. Reset and did three more that were ok, and far above parallel in the catching position. Back offs were easy.
Snatch balance heavy 5 + back off.
Did not do this due to my sore left shoulder.
Clean pulls heavy 5 + 95%x5 + 90%x5
60, 80, 100, 120, 110, 110.
Difficult to really say when the heavy 5 is reached as this just turns into a deadlift when it gets too heavy to do the third pull of the clean. Chose to stop at 120 and had no problem doing the 110s.
Pendlay rows heavy 8 + 95%x8 + 90%x8
40, 60, 70, 80, 85, 80, 60.
No biggie here, just some good old bend over rowing. Have done 5x5 @ 90 beforeso this was decent I think.
Finisher - 15 min AMRAP
5 burpee C2B pull up
5 KB swings, 2 pood
5 Shoulders to overhead, 60 kg
5 front squats
Result: 7 rounds and 1 burpee C2B pull up
Did not feel like I went all out, and it was my breath that went first. Did everything unbroken, but did some breaks between exercises, especially between S2OH and FS I felt like I needed a break to breathe. Not because it was too taxing on my respiratory system but because I could not breathe properly in the S2OHs. Nice and moderately heavy, But I would not mind doing even heavier finishers in the future.
fredag den 28. september 2012
28 September 2012
Shoulder fucking day. And day 1 of a new 18 week program adapted from Catalyst Athletics.
Back squat Heavy 8 + 95%x8 + 90%x8
20, 60, 80, 90, 100, 110, 100, 95.
Tonnage w. significance cut-off: approx. 4,000 kg.
Squats felt good. The round of 110 felt close to max effort. 100 and 95 felt light afterwards.
Push press heavy 8 + 95%x8 + 90%x8
20, 40, 60, 70, 80, 75, 70.
Tonnage: approx. 2,800 kg.
In the last two reps in the round of 80 kg I lost tension in my back which made me kind of wobbly. The rest were solid.
Jerk from neck heavy 5 + 95%x5 + 90%x5
70, 80, 90, 100x2, 85, 80.
Tonnage: approx. 2,200 kg.
Wide grip split jerks all the way. The round of 100 was inhibited by my poor technique in catching the bar on my neck which was simply too uncomfortable at this weight. I feel like I could have jerked it 5 times no problem. My 1RM is 125 so it should not be a problem.
Bench press heavy 8 + 95%x8 + 90%x8
20, 40, 60, 80, 90, 85, 80.
Tonnage: approx. 2,600 kg.
Atomic Annie w Gümmi
50, 40, 30, 20, 10 reps of:
Double unders
Atomic sit ups
Time: 6:15. Atomic sit ups got a bit tough in the first three sets, DUs were a walk in the park.
Prowler finisher
5 rounds of you-go-I-go with Gümmi:
2 x 20 m unweighted prowler
Great day in the garage! Feel tired now and my left shoulder is F U C K E D. Fuck it. Painkillers, whole milk and fish oil.
Back squat Heavy 8 + 95%x8 + 90%x8
20, 60, 80, 90, 100, 110, 100, 95.
Tonnage w. significance cut-off: approx. 4,000 kg.
Squats felt good. The round of 110 felt close to max effort. 100 and 95 felt light afterwards.
Push press heavy 8 + 95%x8 + 90%x8
20, 40, 60, 70, 80, 75, 70.
Tonnage: approx. 2,800 kg.
In the last two reps in the round of 80 kg I lost tension in my back which made me kind of wobbly. The rest were solid.
Jerk from neck heavy 5 + 95%x5 + 90%x5
70, 80, 90, 100x2, 85, 80.
Tonnage: approx. 2,200 kg.
Wide grip split jerks all the way. The round of 100 was inhibited by my poor technique in catching the bar on my neck which was simply too uncomfortable at this weight. I feel like I could have jerked it 5 times no problem. My 1RM is 125 so it should not be a problem.
Bench press heavy 8 + 95%x8 + 90%x8
20, 40, 60, 80, 90, 85, 80.
Tonnage: approx. 2,600 kg.
Atomic Annie w Gümmi
50, 40, 30, 20, 10 reps of:
Double unders
Atomic sit ups
Time: 6:15. Atomic sit ups got a bit tough in the first three sets, DUs were a walk in the park.
Prowler finisher
5 rounds of you-go-I-go with Gümmi:
2 x 20 m unweighted prowler
Great day in the garage! Feel tired now and my left shoulder is F U C K E D. Fuck it. Painkillers, whole milk and fish oil.
onsdag den 26. september 2012
26 September 2012
Early morning training with Kasper in the CHURCH OF PAIN.
Bench heavy 3 + 3 back off sets
5x20, 5x60, 3x100, 3x105, 3x110 (PR by 5 kg), 2x115, 3x100, 3x100, 3x100.
Felt good, although it was a mistake to go to 100 straightafter 60, I should have done 80 in between. Got a PR so that was nice. The last rep at 115 was way too heavy.
Weighted dips 3xME (vest at ?? kg)
9,8,7. Vest must have been around 20 kg I think.
Death by thrusters
EMOTM: 1, 2, 3, ... n thrusters @ 40 kg. Keep going until you cannot finish thrusters within the minute.
Got through the round of 13 with 5 seconds to spare. Started the next round but my arms gave out after a couple of reps, so I stopped.
Finisher
EMOTM, 5 mins:
3 bar MUs
DUs rest of minute
followed immediately by
EMOTM, 5 minutes:
3 strict pull ups
DUs rest of minute
Score is number of DUs: approx. 300.
Swithced from bar MUs to strict pull ups as I started f***ing it up after 5 mins. DUs were good for the first 5 minutes, then deteriorated severely for 2 minutes and then came back in the end.
Bench heavy 3 + 3 back off sets
5x20, 5x60, 3x100, 3x105, 3x110 (PR by 5 kg), 2x115, 3x100, 3x100, 3x100.
Felt good, although it was a mistake to go to 100 straightafter 60, I should have done 80 in between. Got a PR so that was nice. The last rep at 115 was way too heavy.
Weighted dips 3xME (vest at ?? kg)
9,8,7. Vest must have been around 20 kg I think.
Death by thrusters
EMOTM: 1, 2, 3, ... n thrusters @ 40 kg. Keep going until you cannot finish thrusters within the minute.
Got through the round of 13 with 5 seconds to spare. Started the next round but my arms gave out after a couple of reps, so I stopped.
Finisher
EMOTM, 5 mins:
3 bar MUs
DUs rest of minute
followed immediately by
EMOTM, 5 minutes:
3 strict pull ups
DUs rest of minute
Score is number of DUs: approx. 300.
Swithced from bar MUs to strict pull ups as I started f***ing it up after 5 mins. DUs were good for the first 5 minutes, then deteriorated severely for 2 minutes and then came back in the end.
tirsdag den 25. september 2012
25 September 2012
Competition team training.
Deadlift 4x5 @ 160 kg.
Aint no thing but a chicken wing. 160 was my previous 5RM and today I did it four times without any problems.
OH press 4x10 @ 40 kg.
Trying to get my shoulder back in business by light load and high reps with focus on perfect form. Felt good, and I had no shooting pains.
Lots of mobility work with Roland from SA. Interesting and I learned a lot.
WOD: 10 minute amrap
7 deadlifts @ 40 kg
7 power cleans
7 front squats
7 shoulders-to-overhead
Got 7 rounds and 14 reps. I think. No problem with my cardio, but my shoulders got tired. Especially while doing front squats they felt like they were seizing up which made me have to take breaks between squats and overheads in the last three rounds. Other than that I only took breaks between rounds.
Good day, learned a lot, but did not feel thoroughly beat up afterwards. Perhaps that's not too bad :) Going to the gym at 7am tomorrow to try something new for a change.
mandag den 24. september 2012
23rd September 2012
Front squat and some light weight conditioning
Front squat 5x5
Warm up: 20, 40, 60, 80, 90.
Sets: 95, 100, 90, 90, 90.
Previous 5RM was 90 kg (end of June I think), so getting 5 reps at 100 kg was nice. Feels like my bottom position is getting better still.
Light weight conditioning
10 round for time of:
5 power cleans at 60 kg
10 pull ups
15 push ups
1 min break.
First round was the fastest at 42 sec. 2-7 got slower by approx 1 sec each round.
8th round was 56 secs. 9th was 1:10. 10th round was 1:22. Push ups rot me in the end, where I slowed down and had to break them up once or twice.
Front squat 5x5
Warm up: 20, 40, 60, 80, 90.
Sets: 95, 100, 90, 90, 90.
Previous 5RM was 90 kg (end of June I think), so getting 5 reps at 100 kg was nice. Feels like my bottom position is getting better still.
Light weight conditioning
10 round for time of:
5 power cleans at 60 kg
10 pull ups
15 push ups
1 min break.
First round was the fastest at 42 sec. 2-7 got slower by approx 1 sec each round.
8th round was 56 secs. 9th was 1:10. 10th round was 1:22. Push ups rot me in the end, where I slowed down and had to break them up once or twice.
22nd September 2012
Fit as Fuck Challenge in Valby, Copenhagen
Went with a 3-man team consisting of myself, Per Kyed and Line Risberg.
WOD 1 - 3x3 min amrap.
Three stations of 3 min amrap of one movement. One team member started at each station and there was a one minute rotation between each round.
1st amrap: KB thrusters w two 24 kg KBs = 27 reps.
2nd amrap: KB snatches w 24 kg = 65 reps.
3rd amrap: 20m prowler push (20m = 1 rep) = 16 rounds.
We placed 40th in this event (24th and 25th on snatches and prowler, but 71st on thrusters), which was ok. It's the classic result for a team that needs more basic strength, seing as the thrusters were the heaviest. I was disappointed with my result on the thrusters, felt like I should have gotten at least 30+. My shoulders and hips felt like chocolate. I had not done my usual 3d-hip matrix warm up and I really felt it, and had not gone rean heavy in the warm up either! Note to self: never cut the warm up short.
WOD 2 - Lacee Kovacs Ladder.
We almost got through the round of 5,5,50, but Per struggled a bit with the DUs, so we finished just 10 DUs shy of completing that round. I was happy about my own effort, only messed up my DUs a couple of times in the first two rounds, the rest were smooth sailing.
Here is a video from the LK Ladder: http://www.youtube.com/watch?v=pA1d3xReCMI&feature=context-gau
After this WOD there was a cut off, and we did nt make it. We finished 45th out of 80 teams, and placed second best out of the four teams from the Garage. I was fairly happy about my own performance, except for the mess-up inthe KB thrusters in WOD 1. I should have warmed up more properly, both hips and shoulders.
Good day, but a shame that the event got so messed up due to the schedule, the scoring and the weather. Definitely did not feel like I had been in competition at the end of the day. Training tomorrow too, then :)
Went with a 3-man team consisting of myself, Per Kyed and Line Risberg.
WOD 1 - 3x3 min amrap.
Three stations of 3 min amrap of one movement. One team member started at each station and there was a one minute rotation between each round.
1st amrap: KB thrusters w two 24 kg KBs = 27 reps.
2nd amrap: KB snatches w 24 kg = 65 reps.
3rd amrap: 20m prowler push (20m = 1 rep) = 16 rounds.
We placed 40th in this event (24th and 25th on snatches and prowler, but 71st on thrusters), which was ok. It's the classic result for a team that needs more basic strength, seing as the thrusters were the heaviest. I was disappointed with my result on the thrusters, felt like I should have gotten at least 30+. My shoulders and hips felt like chocolate. I had not done my usual 3d-hip matrix warm up and I really felt it, and had not gone rean heavy in the warm up either! Note to self: never cut the warm up short.
WOD 2 - Lacee Kovacs Ladder.
We almost got through the round of 5,5,50, but Per struggled a bit with the DUs, so we finished just 10 DUs shy of completing that round. I was happy about my own effort, only messed up my DUs a couple of times in the first two rounds, the rest were smooth sailing.
Here is a video from the LK Ladder: http://www.youtube.com/watch?v=pA1d3xReCMI&feature=context-gau
After this WOD there was a cut off, and we did nt make it. We finished 45th out of 80 teams, and placed second best out of the four teams from the Garage. I was fairly happy about my own performance, except for the mess-up inthe KB thrusters in WOD 1. I should have warmed up more properly, both hips and shoulders.
Good day, but a shame that the event got so messed up due to the schedule, the scoring and the weather. Definitely did not feel like I had been in competition at the end of the day. Training tomorrow too, then :)
19 September 2012
Cardio day with Mainz, Hoyos and Kasper.
10 x 20m tire flips w. 30 sec rest in between
Went nuts on this, it was really just for fun but I got carried away with trying to go faster and faster.
Double cardio-skill team tabata
2 people on each team.
8 rounds for time of:
20 sec Airdyne
10 sec break
20 sec DUs
10 sec break
While one person is on the airdyne the other is on DUs and you switch every time there is rest.
Score: Mainz and I won by very many DUs and 3 calories on the airdyne.
Prowler suicides
Prowler suicide runs with 5m, 10m and 15m marks.
1st run: 60 kg = 1:20
2nd run: 50 kg = 1:02 (video here: https://www.facebook.com/photo.php?v=10151065827776936&set=vb.685641935&type=2&theater)
3rd round: 40 kg = 0:58
Tried to start out with a rather low pace and then hold it all the way. Strategy paid off in all three rounds where I got behind at first but kept up the pace and finished first. Horribly painful but great cardio and good fun none the less.
After this I was pretty wrecked. Legs felt like soft butter. Great evening bro-session.
10 x 20m tire flips w. 30 sec rest in between
Went nuts on this, it was really just for fun but I got carried away with trying to go faster and faster.
Double cardio-skill team tabata
2 people on each team.
8 rounds for time of:
20 sec Airdyne
10 sec break
20 sec DUs
10 sec break
While one person is on the airdyne the other is on DUs and you switch every time there is rest.
Score: Mainz and I won by very many DUs and 3 calories on the airdyne.
Prowler suicides
Prowler suicide runs with 5m, 10m and 15m marks.
1st run: 60 kg = 1:20
2nd run: 50 kg = 1:02 (video here: https://www.facebook.com/photo.php?v=10151065827776936&set=vb.685641935&type=2&theater)
3rd round: 40 kg = 0:58
Tried to start out with a rather low pace and then hold it all the way. Strategy paid off in all three rounds where I got behind at first but kept up the pace and finished first. Horribly painful but great cardio and good fun none the less.
After this I was pretty wrecked. Legs felt like soft butter. Great evening bro-session.
onsdag den 12. september 2012
tirsdag den 11. september 2012
11 September 2012
Split jerk PR and competition team training
1RM split jerk
20, 40, 60, 80, 100, 110 (PR), 115 (PR!), 120 (F), 120 (F).
PR by 7,5 kg!! Nice. 120 did not feel too far away on the first attempt.
Competition team WOD
3x3 min AMRAP w 1 min break in between each round.
1st round:
7 thrusters @ 60 kg
7 burpees
Got 2 rounds and 5 thrusters.
2nd round:
7 KB full swings @ 24 kg
7 ring dips
Got 4 rounds and 7 swings + 4 dips.
3rd round:
7 full cleans @ 60 kg
7 KB snatch @ 24 kg
Got 2 rounds and 3 cleans.
This was a N A S T Y workout! I was D E S T R O Y E D afterwards. The front squat, heavy swings, prowler, power clean workout yesterday did not aid my result today. Rest day tomorrow :)
1RM split jerk
20, 40, 60, 80, 100, 110 (PR), 115 (PR!), 120 (F), 120 (F).
PR by 7,5 kg!! Nice. 120 did not feel too far away on the first attempt.
Competition team WOD
3x3 min AMRAP w 1 min break in between each round.
1st round:
7 thrusters @ 60 kg
7 burpees
Got 2 rounds and 5 thrusters.
2nd round:
7 KB full swings @ 24 kg
7 ring dips
Got 4 rounds and 7 swings + 4 dips.
3rd round:
7 full cleans @ 60 kg
7 KB snatch @ 24 kg
Got 2 rounds and 3 cleans.
This was a N A S T Y workout! I was D E S T R O Y E D afterwards. The front squat, heavy swings, prowler, power clean workout yesterday did not aid my result today. Rest day tomorrow :)
mandag den 10. september 2012
10 September 2012
Mixed strength and conditioning
Light OH press
4x9 - 40, 50, 50, 50.
Shoulder felt ok but it is still fucked i the outer positions. I am entirely unable to do HSPUs at the moment.
Front squat heavy 3 + 4 back off sets
20, 40, 60, 80, 100, 105. Stopped at 105 but could proably go a bit higher. Did back off sets at 90 with 1-2 sec pause in the bottom.
Buddy WOD w Brandt
5 Rounds, you-go-I-go, of
3 power cleans @ 80 kg
9 KB swings @ 28 kg
2x20 m sled pull w 25 kg plate
Nice little metcon. Did verything unbroken and did not let go of bar in power cleans.
Finisher
For time:
20 DUs
1 pistol
20 DUs
2 pistols
20 DUs
30 pistols
...
20 DUs
10 pistols
Went well, I think. Left leg is ok for pistols now, but on the right I have to lift the heel off the ground due to missing flexibility.
Good day at the gym after a stressful day at work.
Update: It's now the morning after and my shoulder is not feeling very good. Going to dope up on painkillers for training today and then probably give it rest until FitAsFuck next week.
Light OH press
4x9 - 40, 50, 50, 50.
Shoulder felt ok but it is still fucked i the outer positions. I am entirely unable to do HSPUs at the moment.
Front squat heavy 3 + 4 back off sets
20, 40, 60, 80, 100, 105. Stopped at 105 but could proably go a bit higher. Did back off sets at 90 with 1-2 sec pause in the bottom.
Buddy WOD w Brandt
5 Rounds, you-go-I-go, of
3 power cleans @ 80 kg
9 KB swings @ 28 kg
2x20 m sled pull w 25 kg plate
Nice little metcon. Did verything unbroken and did not let go of bar in power cleans.
Finisher
For time:
20 DUs
1 pistol
20 DUs
2 pistols
20 DUs
30 pistols
...
20 DUs
10 pistols
Went well, I think. Left leg is ok for pistols now, but on the right I have to lift the heel off the ground due to missing flexibility.
Good day at the gym after a stressful day at work.
Update: It's now the morning after and my shoulder is not feeling very good. Going to dope up on painkillers for training today and then probably give it rest until FitAsFuck next week.
lørdag den 8. september 2012
8 September 2012
Strength and FaF prep
Narrow grip bench press 5x5
95, 95, 95, 95, 100 kg.
Easy. Could have done 100 kg all the way.
Pendlay rows 4x10
65, 65, 65, 70.
Weighted chin ups 4x5
20, 25, 25, 25.
2-man Lacee Kovacs Ladder
Person 1 does: 1 C+J @ 60 kg, 1 burpee C2B pull up, 10 DUs.
Person 2 does the same.
Person 1 does: 2 C+J @ 60 kg, 2 burpee C2B pull up, 20 DUs.
Person 2 does the same.
Continues...
Time cap: 15 mins.
We got to 6 C+J for person 2. My rounds were almost entirely unbroken, only the DUs got broken a couple of times. I did the round of 7 for time afterwards in 2:05, with 5 breaks in the DUs.
Good day. DUs will be the limiting factor for our team in the Lacee Kovacs Ladder.
Narrow grip bench press 5x5
95, 95, 95, 95, 100 kg.
Easy. Could have done 100 kg all the way.
Pendlay rows 4x10
65, 65, 65, 70.
Weighted chin ups 4x5
20, 25, 25, 25.
2-man Lacee Kovacs Ladder
Person 1 does: 1 C+J @ 60 kg, 1 burpee C2B pull up, 10 DUs.
Person 2 does the same.
Person 1 does: 2 C+J @ 60 kg, 2 burpee C2B pull up, 20 DUs.
Person 2 does the same.
Continues...
Time cap: 15 mins.
We got to 6 C+J for person 2. My rounds were almost entirely unbroken, only the DUs got broken a couple of times. I did the round of 7 for time afterwards in 2:05, with 5 breaks in the DUs.
Good day. DUs will be the limiting factor for our team in the Lacee Kovacs Ladder.
torsdag den 6. september 2012
6 September 2012
Training with the Fit As Fu*k team (Line and Per) and ms. Merwald.
High bar back squat
4x5 @ 112,5 kg.
Worked on really tightening my core with a rather good result. Squats were not too hard. 5x5 @ 115 next time.
WOD1
18 min 2 man amrap
Buy in: 100 OH squat @ 40 kg + 100 ground-to-overhead @ 40 kg
Then amrap of
60 KB swings @ 24
30 ring push ups
30 pistols
OH squats were easy, we did 10s all the way. Ground to overhead was mostly snatches, but I had to change to clean+jerk for the last three reps of 3rd set of 10s. After that we did 5s. KB swings are my bag so no prob there. Same for push ups. But the pistols fucked us! Gotta practice more. Left leg is ok once i get the balance dialed in, but right leg misses too much.
WOD2
5+5 KB snatch @ 24 kg
50 DUs
5+5 KB snatch @ 24 kg
40 DUs
5+5 KB snatch @ 24 kg
30 DUs
5+5 KB snatch @ 24 kg
20 DUs
5+5 KB snatch @ 24 kg
10 DUs
Just a WOD to strengthen our double unders. Missed 5 times in the round of 50s but did the rest unbroken. All KB snatches were unbroken.
WOD3
21-15-9 of
Toes-to-bar
Push ups
Toes to bar unbroken in round of 21, did two breaks in the round of 15, and one break in the round of nine. Push ups unbroken.
Good day. I have a good feeling abut the team. We just gotta practice our pistols the next two weeks.
High bar back squat
4x5 @ 112,5 kg.
Worked on really tightening my core with a rather good result. Squats were not too hard. 5x5 @ 115 next time.
WOD1
18 min 2 man amrap
Buy in: 100 OH squat @ 40 kg + 100 ground-to-overhead @ 40 kg
Then amrap of
60 KB swings @ 24
30 ring push ups
30 pistols
OH squats were easy, we did 10s all the way. Ground to overhead was mostly snatches, but I had to change to clean+jerk for the last three reps of 3rd set of 10s. After that we did 5s. KB swings are my bag so no prob there. Same for push ups. But the pistols fucked us! Gotta practice more. Left leg is ok once i get the balance dialed in, but right leg misses too much.
WOD2
5+5 KB snatch @ 24 kg
50 DUs
5+5 KB snatch @ 24 kg
40 DUs
5+5 KB snatch @ 24 kg
30 DUs
5+5 KB snatch @ 24 kg
20 DUs
5+5 KB snatch @ 24 kg
10 DUs
Just a WOD to strengthen our double unders. Missed 5 times in the round of 50s but did the rest unbroken. All KB snatches were unbroken.
WOD3
21-15-9 of
Toes-to-bar
Push ups
Toes to bar unbroken in round of 21, did two breaks in the round of 15, and one break in the round of nine. Push ups unbroken.
Good day. I have a good feeling abut the team. We just gotta practice our pistols the next two weeks.
5 September 2012
Rest day (read: travelling for work - 5 hours of sleep, 2 hours flying out, 10 hours of work, 2 hours of flying back). Exhausting.
onsdag den 5. september 2012
4 September 2012
Competition team training.
Lacee Kovacs ladder
3 man team WOD.
Person A does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person B does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person C does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person A does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person B does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person C does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person A does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
Person B does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
Person C does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
… etc.
* Men: C2B/Women: regular pull-ups
15 minute time cap. Kathrine Garny joined me and Line instead of Per Kyed. We got through the round of 5s and I got in 6 C&Js. Double unders went very well, and so did the other reps. I can definitely go all out in each round due to the rather long break between rounds.
3RM weighted chin up.
10, 20, 30, 35, 40, 45 (f).
I got 2 reps on 45 kg, so if I had not done so many reps before I should be able to get it.
Lacee Kovacs ladder
3 man team WOD.
Person A does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person B does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person C does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
Person A does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person B does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person C does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
Person A does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
Person B does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
Person C does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
… etc.
* Men: C2B/Women: regular pull-ups
15 minute time cap. Kathrine Garny joined me and Line instead of Per Kyed. We got through the round of 5s and I got in 6 C&Js. Double unders went very well, and so did the other reps. I can definitely go all out in each round due to the rather long break between rounds.
3RM weighted chin up.
10, 20, 30, 35, 40, 45 (f).
I got 2 reps on 45 kg, so if I had not done so many reps before I should be able to get it.
mandag den 3. september 2012
3 September 2012
Light day with the competition team
1RM OH press
Failed 65 kg which is 5 below my 1RM due to my left shoulder.
Diane (kind of)
21-15-9 of
Deadlift 100 kg
Toes to bar (substituted HSPU due to my shoulder)
Time: 3:24.
All deadlifts unbroken. Did the 21 TTB unbroken. Broke up the 15 into 11 and 4, broke up the 9 into 5 and 4.
Nancy (kind of)
5 rounds of
15 OH squats @40 kg
400 m run
Break between rounds equal to the time yourpartner took to do one round.
Did not time it. Running felt great, obviously. OH squats were fast and only tough on the quads. Doing it in running shoes made me a bit unstable, but at this weight it didn't matter.
Good day, but I really need to do some HEAVY lifting soon.
1 September 2012
Beach WOD day + Second day of Ditte Jacobsens WL biased CF training program.
At noon, on the beach
Buddy workout, for time:
Swim 250 m open water
100 push ups
25 burpees
Swim 250 m o.w.
200 air squats
swim 250 m o.w.
3 mins plank
Swim 250 m o.w.
Forgot to time it.
Swimming felt great, managed to keep a good pace and maintained my rythm very well on all three swims.
Clean & Jerk:
3x3 @ 75 kg3x3 @ 85 kg
Did these nith good form and no misses. Weak point is still doing the deep clean. Would be way easier to power clean it, but I am trying to improve bottom position and front squat.
Front squat:
5x5 @ 85 kgCleaned i fromground before each round. Felt too light, should have gone for 90.
Clean pulls
5x5 @ 125 kgThis was heavy. It was difficult to do the shrug at the top. Had trouble keeping my butt down. It was more like a deadlift than a clean pull, although I tried as hard as I could to keep it 'clean'.
torsdag den 30. august 2012
30 August 2012
1RM thruster and Lumberjack 20
1RM thruster
40, 50, 60, 70, 80, 80, 90, 95 (F).
Lumberjack 20 (DUs instead of running)
20 deadlift @ 125 kg (did 10, 5, 5)
50 DU
20 KB swings @ 24 kg (unbroken)
50 DU
20 front squats @ 50 kg (couldn't do OH because of left shoulder. Did 10, 10)
50 DU
20 burpees (unbroken)
50 DU
20 C2B pull up (5, 5, 3, 4, 3)
50 DU
20 box jumps @ 60 cm (unbroken)
50 DU
20 full cleans @ 50 kg (5, 5, 5, 5)
Time: 16:35.
Fairly happy with this, except for the DUs with my new rope that was way too long and caused me to make way too many stops. Could probably shave 30 secs off.
1RM thruster
40, 50, 60, 70, 80, 80, 90, 95 (F).
Lumberjack 20 (DUs instead of running)
20 deadlift @ 125 kg (did 10, 5, 5)
50 DU
20 KB swings @ 24 kg (unbroken)
50 DU
20 front squats @ 50 kg (couldn't do OH because of left shoulder. Did 10, 10)
50 DU
20 burpees (unbroken)
50 DU
20 C2B pull up (5, 5, 3, 4, 3)
50 DU
20 box jumps @ 60 cm (unbroken)
50 DU
20 full cleans @ 50 kg (5, 5, 5, 5)
Time: 16:35.
Fairly happy with this, except for the DUs with my new rope that was way too long and caused me to make way too many stops. Could probably shave 30 secs off.
onsdag den 29. august 2012
29 August 2012
First day of Ditte Jacobsens WL biased CF training program.
Snatch
3x3 @ 55 kg
3x3 @ 60 kg
No problem, easy lifts, although my shoulder is proper fucked from snapping out of the joint on Saturday.
Back squat
4x5 @ 100 kg
Easy as cake. No wonder as I did 5x5 @ 110 last week.
Snatch pulls
4x5 @ 90 kg
Great exercise for getting stronger on the first and second pull. Furthermore the timing when the bar comes into the hip becomes easier to fell.
Pullups
10 butterfly
3x8 strict
Ring dips
10 kipping
3x8 strict
Easy as cake.
Snatch
3x3 @ 55 kg
3x3 @ 60 kg
No problem, easy lifts, although my shoulder is proper fucked from snapping out of the joint on Saturday.
Back squat
4x5 @ 100 kg
Easy as cake. No wonder as I did 5x5 @ 110 last week.
Snatch pulls
4x5 @ 90 kg
Great exercise for getting stronger on the first and second pull. Furthermore the timing when the bar comes into the hip becomes easier to fell.
Pullups
10 butterfly
3x8 strict
Ring dips
10 kipping
3x8 strict
Easy as cake.
Pendlay rows
2x10 @ 60 kg
Just for fun and to feel the lower traps working.
2x10 @ 60 kg
Just for fun and to feel the lower traps working.
28 August 2012
DHL relay run.
5k for time.
Result: 20 mins 30 secs.
Very happy about this result. Cardio is still very good even though I haven't had any focus on it for six months :) And no tendonitis which would have been a given had I done this a year ago. CrossFit FTW!
5k for time.
Result: 20 mins 30 secs.
Very happy about this result. Cardio is still very good even though I haven't had any focus on it for six months :) And no tendonitis which would have been a given had I done this a year ago. CrossFit FTW!
25 August 2012
Butcher's Team Classics @ Butcher's Garage, Copenhagen.
Team: Mikkel Zachhau, Mikkel Monsrud and myself.
WOD 1 - Beach WOD.
250 m open water swim.
2k sand run.
100 C2B pull ups
200 HR push ups
400 air squats
The three team members could change as needed on the reps, but all reps of one exercise had to be finished before beginning the next exercise.
Time: 30:33.
Third out of the water, fourth back from run. My team mates were a bit slower so I managed to do 23 C2B before Z came back to join in. Monsrud got back with about 50 left and from there we shared the reps pretty evely. Great feeling to be fast in the water, and coming out without feeling even slightly fatigued.
WOD 2 + 3:
15 mins to establish a 1RM snatch for each team member.
Snatch: 80 kg.
Missed the first attempt but got back on the bar and got it. PR by 2,5 kg. Felt amazing!
Then straight after: 3 x 3 minute clean and jerk amrap.
First man (Z) used 80 kg, second man (me) used 70 kg, and third man (Monsrud) used 60 kg.
Result: 19 reps @ 70 kg.
Repped 5 to start out and the wen don to 2s and 3s. I was farily happy with it although I got three no-reps due to not getting my feet together before dropping the bar.
WOD 4 - triple Fran.
63-45-27 reps of:
Thrusters @ 40 kg
Pull ups
Time cap: 6 mins.
Team members can swap as many times as needed.
By this time we had lost one guy who had to go a wedding, so we were at a disadvantage compared to the other teams. This only fired us up more and we actually got a pretty good result.
Result: full round of 63 + 45 thrusters and 11 pull ups.
Z was strongest in the thrusters and I was strongest in the pull ups.
All in all a fantastic day and it was good to be back in competition.
Team: Mikkel Zachhau, Mikkel Monsrud and myself.
WOD 1 - Beach WOD.
250 m open water swim.
2k sand run.
100 C2B pull ups
200 HR push ups
400 air squats
The three team members could change as needed on the reps, but all reps of one exercise had to be finished before beginning the next exercise.
Time: 30:33.
Third out of the water, fourth back from run. My team mates were a bit slower so I managed to do 23 C2B before Z came back to join in. Monsrud got back with about 50 left and from there we shared the reps pretty evely. Great feeling to be fast in the water, and coming out without feeling even slightly fatigued.
WOD 2 + 3:
15 mins to establish a 1RM snatch for each team member.
Snatch: 80 kg.
Missed the first attempt but got back on the bar and got it. PR by 2,5 kg. Felt amazing!
Then straight after: 3 x 3 minute clean and jerk amrap.
First man (Z) used 80 kg, second man (me) used 70 kg, and third man (Monsrud) used 60 kg.
Result: 19 reps @ 70 kg.
Repped 5 to start out and the wen don to 2s and 3s. I was farily happy with it although I got three no-reps due to not getting my feet together before dropping the bar.
WOD 4 - triple Fran.
63-45-27 reps of:
Thrusters @ 40 kg
Pull ups
Time cap: 6 mins.
Team members can swap as many times as needed.
By this time we had lost one guy who had to go a wedding, so we were at a disadvantage compared to the other teams. This only fired us up more and we actually got a pretty good result.
Result: full round of 63 + 45 thrusters and 11 pull ups.
Z was strongest in the thrusters and I was strongest in the pull ups.
All in all a fantastic day and it was good to be back in competition.
mandag den 20. august 2012
20 August 2012
Two weeks since my last day in the gym after a long unplanned break. Felt good and I'm glad to be back (except I had to do it in a globo gym in Kolding, lol).
Back squat - high bar of course
5x5 @ 110.
Felt good and did not push me to the limit. Form feels better than ever. Starting a new linear progression session adding 2.5 kg each week.
OH press.
5xME @ 50.
9, 9, 9, 8, 8. My left shoulder still has a little bit of a strain around the end of the collar bone, which I had expected to be gone after two weeks break.
Strict wide grip pull up.
5xME.
12, 12, 12, 10, 10. Felt good although it feels like I am a bit heavier now :)
Back extensions.
3x (10 @ 20 kg + 10 w.o. added weight). Used a 20kg KB. Heavier weight caused the rack to flip over making me facepant the floor.
Clean shrug in Smith rack.
4x5.
70, 70, 110, 70. Did some playing around and tried the 110 just to for fun. It went ok but obviously it was all legs and not so much traps.
DB biceps curls - when in Rome.
3x8 @ 24 kg.
Also did some high hang snatch technique with an empty bar just to feel it. I had no platform and could not drop the weights so I stuck to just doing sets of three focusing on fast turn over.
Nice to be back and to see that 14 days away did not make me too weak :)
Back squat - high bar of course
5x5 @ 110.
Felt good and did not push me to the limit. Form feels better than ever. Starting a new linear progression session adding 2.5 kg each week.
OH press.
5xME @ 50.
9, 9, 9, 8, 8. My left shoulder still has a little bit of a strain around the end of the collar bone, which I had expected to be gone after two weeks break.
Strict wide grip pull up.
5xME.
12, 12, 12, 10, 10. Felt good although it feels like I am a bit heavier now :)
Back extensions.
3x (10 @ 20 kg + 10 w.o. added weight). Used a 20kg KB. Heavier weight caused the rack to flip over making me facepant the floor.
Clean shrug in Smith rack.
4x5.
70, 70, 110, 70. Did some playing around and tried the 110 just to for fun. It went ok but obviously it was all legs and not so much traps.
DB biceps curls - when in Rome.
3x8 @ 24 kg.
Also did some high hang snatch technique with an empty bar just to feel it. I had no platform and could not drop the weights so I stuck to just doing sets of three focusing on fast turn over.
Nice to be back and to see that 14 days away did not make me too weak :)
tirsdag den 7. august 2012
7 August 2012
OH Press, bench press, squat volume.
OH press 5x5 @ 60 kg.
5,5,5,4,4.
Missed one rep on the last two sets. Didn't feel overly tired, just lost my form all of a sudden.
More to come
OH press 5x5 @ 60 kg.
5,5,5,4,4.
Missed one rep on the last two sets. Didn't feel overly tired, just lost my form all of a sudden.
More to come
søndag den 5. august 2012
fredag den 3. august 2012
2 August 2012
Press volume, core work.
Warm up
5 rounds of:
5 HSPU
5 strict pull up
5 push up
5 sit up
20 DU
Press volume WOD:
10-9-8-...-1 of
BW bench press (87,5 kg)
Strict pull up
Vertical jump over bar @ 80 cm
Time: 19:30
Did not rush it, just wanted to make press volume more fun by adding the other two movements. As I had expected the jumps got the heart rate up and the pressing was the hardest. First two rounds of pressing were unbroken, then the rounds of 7-4 were broken up, and 3-1 unbroken. Pull ups and jumps were unbroken.
5x5 hip bridges / hip trusts @ 95 kg.
2 min rest between sets.
Still quite easy, next time it's 100 kg.
100 hollow rocks.
Did 5 sets of 20. Felt much tighter and more stable than last time. Next time I'll do 4x25.
5x10 strict ring dips.
Easy.
Warm up
5 rounds of:
5 HSPU
5 strict pull up
5 push up
5 sit up
20 DU
Press volume WOD:
10-9-8-...-1 of
BW bench press (87,5 kg)
Strict pull up
Vertical jump over bar @ 80 cm
Time: 19:30
Did not rush it, just wanted to make press volume more fun by adding the other two movements. As I had expected the jumps got the heart rate up and the pressing was the hardest. First two rounds of pressing were unbroken, then the rounds of 7-4 were broken up, and 3-1 unbroken. Pull ups and jumps were unbroken.
5x5 hip bridges / hip trusts @ 95 kg.
2 min rest between sets.
Still quite easy, next time it's 100 kg.
100 hollow rocks.
Did 5 sets of 20. Felt much tighter and more stable than last time. Next time I'll do 4x25.
5x10 strict ring dips.
Easy.
torsdag den 2. august 2012
1 August 2012
Rest Day.
Feeling great, and feeling all the overhead work from yesterday in my traps and sort of inside the muscles of my shoulder region in a good way.
Feeling great, and feeling all the overhead work from yesterday in my traps and sort of inside the muscles of my shoulder region in a good way.
tirsdag den 31. juli 2012
31 July 2012
Push press + team training.
PR-day4real!
Push press max attempts.
One of my strength goals for this fall is push press and I have not tested it since I set the goal in June, so I decided to do a 3RM and 1RM test before team training today. Previous 3RM was 85 kg and 1RM was 90. My 1RM goal is 100.
Sets of 3: 20, 40, 60, 80, 90 (PR by 5 kg). Stopped and went for 1x95 and got it (PR by 5 kg).
Got a much better sense of my dip and drive than I have ever had. It felt really strong. Could probably have done more, but stopped here because the rest of the day was full of overhead work.
Hand stand walk practice.
My best result was 4-5 steps. Not very impressive, but when I started focusingon keeping my feet together it felt more controlled. Still a lot of work to do in this skill.
1RM jerk from behind the neck.
20, 60, 100, 110, 115, 120, 125(!).
Split jerked all the way and nailed them all. I have never tried jerking behind the neck before but my best jerk (and the most weight I have ever had over my head before) was 107,5 kg so I guess this can also be considered a PR :)
WOD - open wod 12.5.
7 min AMRAP, 3-6-9-12-15... of:
Thruster 42,5 kg
C2B pull up.
Result: 101 reps (improved my open score by 3 and got the best score of the day).
I was COMPLETELY wasted after this WOD. Took me 5 minutes just to be able to talk to anybody. It felt horrible, but I was happy about the result. No doubt about my ability to push myself to the limit!
All in all this was a surprisingly good day. I still have a bit of a bad stomach and have generally felt drained all day, so I definitely was not expecting to put up such good numbers.
PR-day4real!
Push press max attempts.
One of my strength goals for this fall is push press and I have not tested it since I set the goal in June, so I decided to do a 3RM and 1RM test before team training today. Previous 3RM was 85 kg and 1RM was 90. My 1RM goal is 100.
Sets of 3: 20, 40, 60, 80, 90 (PR by 5 kg). Stopped and went for 1x95 and got it (PR by 5 kg).
Got a much better sense of my dip and drive than I have ever had. It felt really strong. Could probably have done more, but stopped here because the rest of the day was full of overhead work.
Hand stand walk practice.
My best result was 4-5 steps. Not very impressive, but when I started focusingon keeping my feet together it felt more controlled. Still a lot of work to do in this skill.
1RM jerk from behind the neck.
20, 60, 100, 110, 115, 120, 125(!).
Split jerked all the way and nailed them all. I have never tried jerking behind the neck before but my best jerk (and the most weight I have ever had over my head before) was 107,5 kg so I guess this can also be considered a PR :)
WOD - open wod 12.5.
7 min AMRAP, 3-6-9-12-15... of:
Thruster 42,5 kg
C2B pull up.
Result: 101 reps (improved my open score by 3 and got the best score of the day).
I was COMPLETELY wasted after this WOD. Took me 5 minutes just to be able to talk to anybody. It felt horrible, but I was happy about the result. No doubt about my ability to push myself to the limit!
All in all this was a surprisingly good day. I still have a bit of a bad stomach and have generally felt drained all day, so I definitely was not expecting to put up such good numbers.
mandag den 30. juli 2012
30 July 2012
Unplanned rest day due to a stomach infection. On my f***ing birthday! Crap.
Literally.
Literally.
søndag den 29. juli 2012
29 July 2012
Beach day.
WOD - 2-man teams.
One partner works while other does a 2x30m sand shuttle run. Team must complete all reps at a station and then buddy carry 30m to the next station. Finish with a 90m buy out.
Station 1: 100 HR push up
30m buddy carry
Station 2: 150 sit up
30m buddy carry
Station 3: 200 ait squat
30m buddy carry
90m sand sprint
Time: 13:30
Then we did some swimming technique and I did 2x150m open water swim. Went really good, next time I will do same distance but increase speed (and time it).
REALLY sore in glutes, adductors and quads from squatting yesterday. Feels gooooooood.
WOD - 2-man teams.
One partner works while other does a 2x30m sand shuttle run. Team must complete all reps at a station and then buddy carry 30m to the next station. Finish with a 90m buy out.
Station 1: 100 HR push up
30m buddy carry
Station 2: 150 sit up
30m buddy carry
Station 3: 200 ait squat
30m buddy carry
90m sand sprint
Time: 13:30
Then we did some swimming technique and I did 2x150m open water swim. Went really good, next time I will do same distance but increase speed (and time it).
REALLY sore in glutes, adductors and quads from squatting yesterday. Feels gooooooood.
lørdag den 28. juli 2012
28 July 2012
Clean+jerk max, snatch volume, squat volume, press and pull up volume.
Clean+jerk max attempt.
40, 40, 40, 60, 60,60, 80, 80, 90, 90, 100, 105(F), 105(F), 105(F).
Disappointed that I did not get 105, but the others felt very safe, so that was good.
Snatch volume.
1 x 60 kg EMOM 15 mins.
Failed the fifth, got the rest. Good weight, and I got good speed under it once it started to get a bit heavy on rep 8-9 and forward.
Back squat volume.
Inspired by Mainz' crazy 75 rep EMOM from strongmanwod.com I did the following 25 min EMOM:
5 rounds of 5 x 75 kg each minute.
5 rounds of 4 x 85 kg
5 rounds of 3 x 95 kg
5 rounds of 2 x 105 kg
5 rounds of 1 x 110 kg
Had planned to do 115 kg in final round but started to feel kind of cramped in my adductors, so I chose to play it safe and get through the last five rounds in good form. This is a total of 6.6 tonnes squatted in 25 mins. I have squatted 100 x 60 in 20 mins before and I was sore for days so I am curious to see how I feel tomorrow from this session!
OH press + strict c2b superset.
4 rounds of
ME shoulder press @ 50 kg
ME strict c2b
Press: 10, 9, 8, 9.
C2b: 10, 9, 9, 10.
Good day, although I did not get 105 kg in clean and jerk a I had hoped. It's bound to happen one day soon, but my jerk gets really weak after I have cleaned. I would be able to stick a 105 jerk most of the time if I did it from the rack.
Clean+jerk max attempt.
40, 40, 40, 60, 60,60, 80, 80, 90, 90, 100, 105(F), 105(F), 105(F).
Disappointed that I did not get 105, but the others felt very safe, so that was good.
Snatch volume.
1 x 60 kg EMOM 15 mins.
Failed the fifth, got the rest. Good weight, and I got good speed under it once it started to get a bit heavy on rep 8-9 and forward.
Back squat volume.
Inspired by Mainz' crazy 75 rep EMOM from strongmanwod.com I did the following 25 min EMOM:
5 rounds of 5 x 75 kg each minute.
5 rounds of 4 x 85 kg
5 rounds of 3 x 95 kg
5 rounds of 2 x 105 kg
5 rounds of 1 x 110 kg
Had planned to do 115 kg in final round but started to feel kind of cramped in my adductors, so I chose to play it safe and get through the last five rounds in good form. This is a total of 6.6 tonnes squatted in 25 mins. I have squatted 100 x 60 in 20 mins before and I was sore for days so I am curious to see how I feel tomorrow from this session!
OH press + strict c2b superset.
4 rounds of
ME shoulder press @ 50 kg
ME strict c2b
Press: 10, 9, 8, 9.
C2b: 10, 9, 9, 10.
Good day, although I did not get 105 kg in clean and jerk a I had hoped. It's bound to happen one day soon, but my jerk gets really weak after I have cleaned. I would be able to stick a 105 jerk most of the time if I did it from the rack.
torsdag den 26. juli 2012
26 July 2012
Good old fashioned crossfit workout.
Warm up: run 1k.
WOD - 5 rounds for time of:
5 deadlift @ 120 kg (UB all rounds)
10 HSPU (UB all rounds)
15 pull up (UB butterfly all rounds)
20 sit up (UB all rounds)
25 wall ball (UB first 2 rounds, then 15-10)
50 DUs (broken up in all rounds)
Time: 27:30. Actually I did 4 rounds in 21:22, then took a 2 min break and did the last round in 6:08. I was DESTROYED afterwards. The gym was hot as hell and the wall balls were killing my lungs. Great to do a good old fashioned long mixed modality metcon though.
Warm down: 1k run.
All done within one hour from leaving home to being back. Nice and efficient. Actually that's what I really liked about crossfit when I started last summer. Have not tried training less than two hours for months it seems, haha.
Warm up: run 1k.
WOD - 5 rounds for time of:
5 deadlift @ 120 kg (UB all rounds)
10 HSPU (UB all rounds)
15 pull up (UB butterfly all rounds)
20 sit up (UB all rounds)
25 wall ball (UB first 2 rounds, then 15-10)
50 DUs (broken up in all rounds)
Time: 27:30. Actually I did 4 rounds in 21:22, then took a 2 min break and did the last round in 6:08. I was DESTROYED afterwards. The gym was hot as hell and the wall balls were killing my lungs. Great to do a good old fashioned long mixed modality metcon though.
Warm down: 1k run.
All done within one hour from leaving home to being back. Nice and efficient. Actually that's what I really liked about crossfit when I started last summer. Have not tried training less than two hours for months it seems, haha.
onsdag den 25. juli 2012
25 July 2012
Snatch variations, c+j variations, short WOD.
8x2 hang snatch @ 50 kg.
Focused on getting speed under the bar. Did a couple of really good ones.
Snatch 1RM attempts.
70, 75, 80(F), 80(F), 80(F), 80(F), 80(F).
Still unable to stick the 80 kg snatch, but I was very close today. A bit faster under the bar than usual, but still not quite there. Video shows that I need to focus on keeping the chest up and then getting under the bar. I pull the bar way high enough, but half the time I lose it forward, the other half I'm just too slow to get under the bar.
EMOM full clean + jerk. aka. C+j-ing 1.65 tonnes in 15 mins.
5 mins of 2 reps @ 80 kg
5 mins of 1 rep @ 80 kg
5 mins of 1 rep @ 90 kg
Cleans were the limiting factor (because they were full cleans and not power). Stuck the jerks securely every time.
And then a small finisher (inspired by Brandt's Curls for the Girls WOD):
5 rounds for time of
7 ring dips
7 barbell curls @ 40 kg
7 toes-to-bar
Time: 5:08.
Rediculous workout, but good fun.
8x2 hang snatch @ 50 kg.
Focused on getting speed under the bar. Did a couple of really good ones.
Snatch 1RM attempts.
70, 75, 80(F), 80(F), 80(F), 80(F), 80(F).
Still unable to stick the 80 kg snatch, but I was very close today. A bit faster under the bar than usual, but still not quite there. Video shows that I need to focus on keeping the chest up and then getting under the bar. I pull the bar way high enough, but half the time I lose it forward, the other half I'm just too slow to get under the bar.
EMOM full clean + jerk. aka. C+j-ing 1.65 tonnes in 15 mins.
5 mins of 2 reps @ 80 kg
5 mins of 1 rep @ 80 kg
5 mins of 1 rep @ 90 kg
Cleans were the limiting factor (because they were full cleans and not power). Stuck the jerks securely every time.
And then a small finisher (inspired by Brandt's Curls for the Girls WOD):
5 rounds for time of
7 ring dips
7 barbell curls @ 40 kg
7 toes-to-bar
Time: 5:08.
Rediculous workout, but good fun.
tirsdag den 24. juli 2012
24 July 2012
Tuesday: Double conditioning with the competition team.
WOD1 - Team CF Total II.
Three attempts to establish 1RM in OH squat, power clean and bench press. 40 minutes including warm up.
OH squat: 90, 100, 105 (F). Tied my PR. The 105 was very close, definitely within reach.
Power clean: 100, 105, 107.5. PR'ed by 2,5 kg. Felt like 110 was also possible so I'm very hapy about that.
Bench press: 110, 117.5, 120. Pr'ed by 2,5 kg. At my absolute limit on that one. Butt lifted from the bench but it still counts in CF :-)
Total: 100 + 107.5 + 120 = 327.5 kg.
WOD 2 - Track couplet.
4 rounds for time of:
Run 400m
15 c2b pull up
Time: 11:07. Did not do any butterfly c2b as I was afraid to get out of rythm and thus get overly tired. Kipping all the way, only able to go unbroken in the first round.
2 PRs today! So good to be back training with the comp team. Makes me a better crossfitter to train with them. And makes me confident that I will reach my needed progressions towards my oly lifting goals.
WOD1 - Team CF Total II.
Three attempts to establish 1RM in OH squat, power clean and bench press. 40 minutes including warm up.
OH squat: 90, 100, 105 (F). Tied my PR. The 105 was very close, definitely within reach.
Power clean: 100, 105, 107.5. PR'ed by 2,5 kg. Felt like 110 was also possible so I'm very hapy about that.
Bench press: 110, 117.5, 120. Pr'ed by 2,5 kg. At my absolute limit on that one. Butt lifted from the bench but it still counts in CF :-)
Total: 100 + 107.5 + 120 = 327.5 kg.
WOD 2 - Track couplet.
4 rounds for time of:
Run 400m
15 c2b pull up
Time: 11:07. Did not do any butterfly c2b as I was afraid to get out of rythm and thus get overly tired. Kipping all the way, only able to go unbroken in the first round.
2 PRs today! So good to be back training with the comp team. Makes me a better crossfitter to train with them. And makes me confident that I will reach my needed progressions towards my oly lifting goals.
mandag den 23. juli 2012
22 July 2012
Morning: Bar work.
Squat 3x5 @ 75% (100kg).
Made some shots for a video for Owen to take a look at my squat. Hopefully he can give me some advice on how to overcome my sore hips.
Clean and Jerk max attempt.
20, 20, 40, 40, 60, 60, 80, 80, 90, 90, 100(F), 100(F).
Decided to call it. Pissed that I couldn't even jerk 100 kg.
Did a couple of snatches at 50 and 60 kgs but it didn't feel right so I stopped for the day.
Afternoon: beach work @ Amager Strandpark.
3 man team chipper.
Run 400m (all three at same time)
100 HR push up (one team member works at a time)
200 ait squats (one team member works at a time)
Run 400m (all three)
Time: 10:12.
Open water swimming technique.
Did probably about 200m in small incremements. Spent my time looking at the technique of the other guys.
Great day at the beach! I will try to go every week up until Classics.
Squat 3x5 @ 75% (100kg).
Made some shots for a video for Owen to take a look at my squat. Hopefully he can give me some advice on how to overcome my sore hips.
Clean and Jerk max attempt.
20, 20, 40, 40, 60, 60, 80, 80, 90, 90, 100(F), 100(F).
Decided to call it. Pissed that I couldn't even jerk 100 kg.
Did a couple of snatches at 50 and 60 kgs but it didn't feel right so I stopped for the day.
Afternoon: beach work @ Amager Strandpark.
3 man team chipper.
Run 400m (all three at same time)
100 HR push up (one team member works at a time)
200 ait squats (one team member works at a time)
Run 400m (all three)
Time: 10:12.
Open water swimming technique.
Did probably about 200m in small incremements. Spent my time looking at the technique of the other guys.
Great day at the beach! I will try to go every week up until Classics.
lørdag den 21. juli 2012
21 July 2012
Back in the gym! Oh, how I missed those plates and bars :)
Saturday: C+J variations, Pull volume, conditioning.
Warm up
3 rounds:
5 burpees
10 pull up
10 push up
10 sit up
Did not time it. Burpees felt heavier than usual... go figure!
Hang power clean 5x5 @ 80 kg.
5, 4, 4+1, 5, 5. Lost the bar a cope of times when lowering from the rack position. Got tires towards the end, 3-4-5 were only good when I took time to get my technique right and really get some hip drive into the bar.
Pendlay row 5x5 @ 90 kg.
5, 5, 5, 5, 5. Felt heavy and good.
Chin up weighted 5x5 @ 25 kg.
5, 4, 5, 4, 3+1+1. Ouch, these were heavier than normal, too. Gotta weigh myself one of these days.
Bench press 5x5 @ 95 kg.
5, 5, 5, 5, 5. Close grip. Felt heavy but not to the max. My close grip bench is almost where my wide grip was 1 month ago so that's nice. I'll do 97,5 kg next time.
Biceps curls 50 kg + shoulder press 50 kg SS.
8+10, 9+10, 8+10. Finished with 10+10 @ 40 kg.
Nice to be back...
Saturday: C+J variations, Pull volume, conditioning.
Warm up
3 rounds:
5 burpees
10 pull up
10 push up
10 sit up
Did not time it. Burpees felt heavier than usual... go figure!
Hang power clean 5x5 @ 80 kg.
5, 4, 4+1, 5, 5. Lost the bar a cope of times when lowering from the rack position. Got tires towards the end, 3-4-5 were only good when I took time to get my technique right and really get some hip drive into the bar.
Pendlay row 5x5 @ 90 kg.
5, 5, 5, 5, 5. Felt heavy and good.
Chin up weighted 5x5 @ 25 kg.
5, 4, 5, 4, 3+1+1. Ouch, these were heavier than normal, too. Gotta weigh myself one of these days.
Bench press 5x5 @ 95 kg.
5, 5, 5, 5, 5. Close grip. Felt heavy but not to the max. My close grip bench is almost where my wide grip was 1 month ago so that's nice. I'll do 97,5 kg next time.
Biceps curls 50 kg + shoulder press 50 kg SS.
8+10, 9+10, 8+10. Finished with 10+10 @ 40 kg.
Nice to be back...
fredag den 20. juli 2012
13 July - 20 July 2012
Drastically dropped my training level during the holiday. Also drastically increased alcohol intake and moderately increased calorie intake, primarily from simple carbs :)
Only did two workouts during the last 8 days:
Swim 1.5k in olympic size pool.
Time 26 mins. Very happy about this as I have not been swimming distance for 12 months.
5 runds for time of
5 rounds of (
5 pull up
10 push up
15 sit up / 15 air squat* )
run 400m
* Alternated between sit up and air squat in each macro round.
Did not time, but was sore in triceps, pecs and lats for 2-3 days :)
Looking forward to getting back in the gym with the bars and plates!!
Only did two workouts during the last 8 days:
Swim 1.5k in olympic size pool.
Time 26 mins. Very happy about this as I have not been swimming distance for 12 months.
5 runds for time of
5 rounds of (
5 pull up
10 push up
15 sit up / 15 air squat* )
run 400m
* Alternated between sit up and air squat in each macro round.
Did not time, but was sore in triceps, pecs and lats for 2-3 days :)
Looking forward to getting back in the gym with the bars and plates!!
torsdag den 12. juli 2012
12 July 2012
Vacation WOD 2
10k run (roads, forest paths and beach mixed)
Time was approx. 50 mins.
Fantastic run, around the outskirts of Øer near Ebeltoft in high noon sun across fields, along forest paths and along the shoreline with amazing views everywhere I looked.
10k run (roads, forest paths and beach mixed)
Time was approx. 50 mins.
Fantastic run, around the outskirts of Øer near Ebeltoft in high noon sun across fields, along forest paths and along the shoreline with amazing views everywhere I looked.
11 July 2012
Vacation WOD 1
5 rounds for time of:
run 400m
10 HSPU
20 body rows
20 sit ups
20 push up
Time: 30:00
HSPUs were my only goat in this one. Did the first round unbroken, then 5+5, then sets of between 2 and 5 for the rest of the rounds.
5 rounds for time of:
run 400m
10 HSPU
20 body rows
20 sit ups
20 push up
Time: 30:00
HSPUs were my only goat in this one. Did the first round unbroken, then 5+5, then sets of between 2 and 5 for the rest of the rounds.
onsdag den 11. juli 2012
9 July 2012
Monday: Snatch variation, Back Squat volume, Press volume (OH, bench, dips).
OH press 5x5 @ 62,5 kg.
5, 5, 3. Went to 60 kg. 5, 5. F***ing ridiculous. Almost feels like my press is going backwards.
Squat 5x5 @ 120 kg - 2 min break.
5, 5, 4, 3. Went to 110. 5, 5. Need to deload and reset. Back is strong as ever but my posterior chain is weak and my hip joints are stil all Smolov'ed up.
OH Squat heavy 3 + 2 x 3 @ 90%.
40, 60, 70, 80, 90(F on third), 80, 80. Felt like I should have gotten the third on 90 and I would have if I hadn't back squatted just before.
EMOM 15 mins1 hang power snatch + 1 hang snatch @ 60 kg. I (heart) EMOM. Got a couple of really speedy turnovers on the full snatches in the final 4-5 minutes. Wonderful how fatigue forces good technique.
Bench 5x5 100 kg.
5, 5.
Decided to play with the weights, so we took off 20 kg each round and maxed out on reps. 85 kg: 12 reps, 8 reps. 65 kg: 20 reps. 45 kg: 30 reps. 25 kg: 60 reps.
Another day that felt less than optimal. I think I need to reset my weights and reduce the volume a little bit. Seem to be getting a bit too eager. Luckily vacation away from the gym will automatically do this...
OH press 5x5 @ 62,5 kg.
5, 5, 3. Went to 60 kg. 5, 5. F***ing ridiculous. Almost feels like my press is going backwards.
Squat 5x5 @ 120 kg - 2 min break.
5, 5, 4, 3. Went to 110. 5, 5. Need to deload and reset. Back is strong as ever but my posterior chain is weak and my hip joints are stil all Smolov'ed up.
OH Squat heavy 3 + 2 x 3 @ 90%.
40, 60, 70, 80, 90(F on third), 80, 80. Felt like I should have gotten the third on 90 and I would have if I hadn't back squatted just before.
EMOM 15 mins1 hang power snatch + 1 hang snatch @ 60 kg. I (heart) EMOM. Got a couple of really speedy turnovers on the full snatches in the final 4-5 minutes. Wonderful how fatigue forces good technique.
Bench 5x5 100 kg.
5, 5.
Decided to play with the weights, so we took off 20 kg each round and maxed out on reps. 85 kg: 12 reps, 8 reps. 65 kg: 20 reps. 45 kg: 30 reps. 25 kg: 60 reps.
Another day that felt less than optimal. I think I need to reset my weights and reduce the volume a little bit. Seem to be getting a bit too eager. Luckily vacation away from the gym will automatically do this...
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