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.
søndag den 30. september 2012
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'.
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