24 October 2012

Rest day.

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.

22 October 2012

Rest day. NEEDED!

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!!

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.

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.

18 October 2012

Rest day.

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 !

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.

15 October 2012

Rest day.

14 October 2012

Rest day.

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.

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

11 October 2012

Rest day.

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.

9 October 2012

Rest day.

T-shirts ordered for The Frontline

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.

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.

5-6 October 2012

Rest days due to travelling.

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.

3 October 2012

Rest day.

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.

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.