30 Apr 2013

GVT wave and K-team training

GVT bench press and pendlay rows superset
10 sets of
10 bench press @ 72.5 kg
10 pendlay rows @ 62.5 kg

Beginning a new set at every 90 seconds, so that it takes 30 mins in total.

2RM front squat
120 kg (PR - my previous 1RM)

Went for 1RM of 125 and got it - PR! Attempted 130 but didn't get it.

Skills
2 rounds of
10 pistols
50 DUs
5m HSW
5 MUs

HSW was difficult with tired core from the front squats.

WOD for time
5 cleans @ 100 kg
11 deficit HSPU @ 16 cm
10 cleans @ 85 kg
14 HSPU
15 cleans @ 60 kg
5 HSPU

Choked completely on the deficit HSPU so I stopped at 11 and switched to regular HSPU in round 2 and 3. Did the remaining 4 HSPUs from round 1 in the second round. Cleans were all easy.

29 Apr 2013

Rest day (working my *ss off).

28 Apr 2013

Pull up
Warm up: 10xBW, 5x10.
Work sets: 5r x 17.5 kg, 3r x 25 kg, 3r x 32.5 kg, 1r x 40 kg, 2s x 1 r x 45 kg.

Shoulder press
Warm up: 10x20, 10x30, 10x40.
Work sets: 10s x 10r x 45 kg - 90 sec break between sets.

27 Apr 2013

50k road bike with one of Denmark's best female duathletes (my girlfriend).

Time: approx. 90 minutes.

26 Apr 2013

Like the sugar babes say: "I'm getting stronger".

Behind the neck snatch grip press
Warm up: 10x20, 7x20, 5x30, 5x40, 5x50.
Work sets: 3s x 3r x 55 kg.

Pendlay rows
Warm up: 10x40, 10x55, 5x70.
Work sets: 5r x 80 kg, 3r x 90 kg, 2s x 1r x 100kg, 3r x 100 kg.
Bonus: 15r x 60 kg.

Dips
Warm up: 10xBW, 10x10, 5x20.
Work sets: 5r x 25 kg, 3r x 40 kg, 2s x 1r x 55 kg, 3r x 55 kg.

Had planned on doing a WOD too, but didn't really feel like it. And there was nobody to play with...

25 Apr 2013

Ahh... back home in the good ol' Garage

Warm up

1500 m run w backpack

Front squat (w/o gripping bar)

Warm up: 10x20, 10x40, 7x60, 5x70.

Work sets: 5r x 80 kg, 3r x 90 kg, 2s x 1r x 100 kg, 3r x 100 kg.

Bonus (with grip): 1r x 105 kg, 1r x 110 kg, 1r x 115 kg, 1r x 120 kg.

Bench press (narrow grip)

Warm up: 10x20, 10x40, 10x60, 5x80.

Work sets: 5r x 90 kg, 3r x 102.5 kg, 2s x 1r x 115 kg, 3r x 115 kg.

Workout w Gümmi and Count Beast

For time:

Atomic Annie

- 5 min break -

Fran

Time: 6:46 + 3:49.

Nice one. Two fails on the DUs in Annie, everything else unbroken. Did 21-21-(9-6)-(9-6)-(6-3)-9 on Fran.

Cool down

1500 m run w backpack

24 Apr 2013

Rest day.

23 Apr 2013

<3 <3 <3 FitnessWorld Kolding <3 <3 <3

Military press
Warm up: 10x20, 10x30, 10x40, 5x50.
Work sets: 5r x 57.5 kg, 3r x 65 kg, 2s x 1r x 72.5, 2r x 72.5 kg.
Bonus: 13r x 50 kg.

Went suicide grip again, which worked well.

Back squat
Warm up: 10x50, 10x70, 5x90.
Work sets: 5r x 112.5 kg, 3r x 127.5 kg, 2s x 1r x 142.5 kg.

Superset
3 sets of:
10 GHDs w 20 kg plate
15 seated row (machine) @ 67.5 kg

22 Apr 2013

Rest day (aka. work work work work work).

21 Apr 2013

Rest day.

20 Apr 2013

Wendler and an engine-WOD in the Garage

Dips
Warm up: 10xBW, 10x10, 5x20.
Work sets: 3r x 32.5 kg, 3r x 40 kg, 4r x 47.5 kg.

Chin ups
Warm up: 10xBW, 5x10, 3x20.
Work sets: 3r x 25 kg, 3r x 32.5 kg, 2r x 40 kg.

Deadlift
Warm up: 10x60, 5x80, 5x100, 5x140.
Work sets: 3r x 160 kg, 3r x 170 kg. Did not do the set of 180 kg, it just wasn't there today.

Long engine WOD
30 minutes AirDyne for calories, incl. EMOTM:
0-4: 10 push up
5-9: 5 c2b pull up
10-14: 5 HSPU
15-19: 5 KB swing @ 32 kg
20-24: 3 back squat @ 100 kg
25-29: 1 C+J @ 100 kg

Result: 470 kcal. Between 300-400 W all the way, and exercises took between 15 and 25 seconds in each round.

Nice long one.

That's what she said.

19 Apr 2013

Rest day.

18 Apr 2013

Wendler and short WOD in the Garage

Pendlay rows
Warm up: 10x20, 10x40, 10x50, 5x60, 5x70, 3x80.
Work sets: 3r x 85 kg, 3r x 90 kg, 2s x 3r x 95 kg, 5r x 95 kg.

Bench press, narrow suicide grip
Warm up: 10x20, 10x40, 10x60, 5x70, 5x80, 3x90.
Work sets: 3r x 97.5 kg, 3r x 102.5 kg, 2s x 3r x 107.5 kg, 5r x 107.5 kg.

WOD
5 rounds for time:
9 GHD sit ups
7 strict ring dips
5 hang power cleans @ 80 kg
3 push jerk @ 80 kg

Time: 8:00 (1:26, 1:33, 1:42, 1:39, 1:40).

Did everything unbroken but did not hurry in transitions. Nice little workout.

17 Apr 2013

Rest day.

16 Apr 2013

A nice strong day in the Garage

The Wendler program is going nice, I am on my second cycle and hitting my numbers as I am supposed to. Really nice.

Warm up

3 rounds

10 push up

10 sit up

10 back ext.

Wendler high bar back squat

Warm up: 10x20, 10x40, 5x60, 5x80, 5x100, 3x110.

Work sets: 3r x 120 kg, 3r x 127.5 kg, 4r x 135 kg.

Wendler military press

Warm up: 10x20, 10x30, 5x40, 5x50, 3x55.

Work sets: 3r x 60 kg, 3r x 64.5 kg, 5r x 67.5 kg.
Bonus: 3r x 67.5 kg, 13r x 50 kg.

Tried suicide grip which worked ok for me, it felt like my elbows stayed closer to my body. I did feel a bit more pressure on the wrists, but I guess that's just a matter of where the bar is lying in the hand.

Skill training

3 rounds

4 m handstand walk

10 pistols

10 handstand push up

Got the 4m handstand walk twice! And managed to do pistols without holding my feet with my hands. HSPU were a breeze.

WOD w Kasper Feldt

For time, complete in order and in total:

75 HSPU

50 bar MUs

50 front squat @ 95 kg (bar is taken from ground each time)

75 KB high swings @ 32 kg

This was a nice WOD. HSPUs were farily easy. Did something like 15-15-10 I think. Bar MUs were very tough in the end. Started on 5's ended on singles, and missed two in total. Front squats were gruelling. Upper back was the clear limiter. Did one 5'er then the rest was 4's and MAN it was heavy in the end. And it always adds a little extra when you have to clean it every time. KB swings were good for my cardio engine. 

Time: 20:00+ (the clock stopped)

15 Apr 2013

Rest day.

14 Apr 2013

Rest day.

13 Apr 2013

Rest day.

12 Apr 2013

Max OLY and some good clean home entertainment you can trust

Warm up
3 rds:
10 push up
10 sit up
10 back ext.

4x4 overhead squat

Max snatch
3x20, 3x30, 3x40, 3x50, 3x60, 65, 70, 2x75, 80, 82.5, 85 (PB), 3 fails @ 87.5.

Max clean and jerk
3x20, 3x40, 3x60, 2x80, 90, 95, 100, 105, 110 (5 kg from PB), 2 fails @ 112.5.

Same results as last week. It seems there is a pattern here: I am too tired to reach my PB clean and jerk after snatching to my max. I feel it in my hips and lower back and I am unable to power clean the bar (which is my limiter in c+j).

Power snatch technique focus
5s x 3r @ 60 kg.
Focusing on getting bar into the hip before the second pull. Tried a wider grip which made it a bit better. I feel like there's a PR next week with the wider grip as I am able to put more force into the bar, however it does feel a bit more insecure in my right shoulder.

Strength
5 supersets of
10 lateral plate raises (5/10 kg) - Like Lu Xiaojun who is a complete badass: http://www.youtube.com/watch?v=5IDqX1eMFmA
10 back extensions in the GHD

WOD w Bo-stick
10 minutes on AirDyne for calories w. 4 strict pull ups every minute.
Result: 257 calories. Averaged about 400 W through the whole workout. Beat Bo by approx. 40 calories.

11 Apr 2013

Wendler and WOD with Bo-stick

Chin ups
Warm up: 5xBW, 5x10, 5x15.
Work sets: 5r x 17.5 kg, 5r x 25 kg, 4r x 31.25 kg (missed the last rep by 2 cm).

Dips
Warm up: 10xBW, 10x10, 5x20.
Work sets: 5r x 25 kg, 5r x 32.5 kg, 7r x 40 kg.

Rows
Warm up: 10x20, 10x40, 6x60.
Work sets: 5r x 80 kg, 5r x 85 kg, 6r x 90 kg.

WOD
EMOTM for as long as possible:
2 full cleans @ 80 kg
1-2-3-...-n KB high swings @ 32 kg

Result: did round of 12 + the 2 cleans in round 13 and then I lost my will to go on with the swings. Nice little WOD.

10 Apr 2013

Rest day.

9 Apr 2013

K-team training

Team WOD w. Nicholas and Truuuuuust (kom nu, Anders!)
Each athlete completes a barbell pass and a sprint, then the next goes. When all athletes have completed the first barbell pass the first athlete continues with the second barbell pass.

15 front squats @ 85 kg
6 x 12 m sprint
12 hang power cleans @ 85 kg
4 x 12 m sprint
9 shoulders-to-overhead @ 85 kg
2 x 12 m sprint

Time: 10:15. I did everything unbroken which was quite satisfying, however I still have a long way to go on the front squat...!

WOD for time against Truuuuuuuuuust (kom nu, Anders!)
3 rounds of:
400 m row
15 overhead squat @ 40 kg
3 MUs

Time: 10:??

MUs were all of the sudden quite difficult after having rowed. Only did round 1 unbroken..! Cool WOD.

8 Apr 2013

OLY and back on the Wendler program

Warm up
3 rounds of:
10 push up
10 back ext.
10 sit up

3 x 3m duck walk w plate overhead

4s x 4r OH squat @ 20 kg

OLY exercises
2 x Power clean / push jerk
20, 40, 50, 60, 70, 80, 90, 95.

2 x Clean and jerk
40, 60, 70, 80, 90, 95, 100.

3-4x split jerk from split
2x20, 30, 40, 50, 60, 70.

Wendler
Front squat (without gripping bar to force more upper back strength)
Warm up: 5x20, 5x40, 5x60, 5x70, 5x80.
Work sets: 3s x 5r x 90 kg.

Bench press
Warm up: 10x20, 5x40, 5x60, 5x80.
Work sets: 5r x 90 kg, 5r x 96 kg, 5r x 102 kg.

7 Apr 2013

Rest day.

2013 CrossFit Open in retrospect

Going into the 2013 Open I was not expecting much compared to last year due to my recent shoulder injury which took me away from serious gymnastics training, OLY lifting and upper body training for 3-4 months during the winter. In the first workout I placed pretty miserably, in part due to very limited time to prepare and only 1 go at it on a late Sunday evening after a full week of travelling with work. From that point on I improved my standing in each WOD, slowly crawling up the scoreboard week after week, finishing 247 in Europe and 22 in Denmark. Except for the poor result in 13.1 I have been quite consistent and have placed between 200-300 in every WOD.

This year, compared to last, I was much more strategic in my WODs - planning them before the first go and recording how my strategy worked out to make the best adjustments for the second attempt. There was great help to get from several of the more well-known people in the CrossFit community such as Ben Bergeron of CompetitorsWOD, K-Star og MobilityWOD, Rudy Nielsen of The Outlaw Way and last but not least Butcher's Garage's own Fame Boy Christoffer Riis. I would highly recommend thorough preparation before each WOD as this improved my results every time I was able to prioritize it.

The thing that suprised me the most was how mentally tough 5 weeks of competition is. The CrossFit Open is not just something you can do outside of your normal training program - it replaces everything completely. Due in part to the fact that you max out completely on a tough couplet or triplet twice in a week, which leaves you sore and run down every time, and due in part to the fact that you are under constant competition stress, checking scores for yourself and others all the time and thinking about strategies, techniques etc. constantly. After the fourth WOD I started feeling mentally fatigued and actually did not train at all the entire following week until I had to do 13.5. I was out of town on work, but in retrospect I see that I was actually starting to burn out from the stress of wanting to do good and reach certain goals, without reducing other stressors in my life.

Having said all this the 2013 CrossFit Open has been great fun for me, and it has brought me many great experiences with my team mates when we have gotten together to hang out and do yet another grueling workout. And it's always good fun to get to prepare yourself to peers and elite crossfitters. I think I will keep doing this for many years to come, and I think I will do even better in planning and prioritizing the Open next year.

Main take aways:

• Do the WODs 2 times every week - once on Thursday and once on Sunday! The 2 weeks that I was actually able to do this I improved my score significantly.
• Do not expect to follow your normal training routine during the Open if you want a good result. Focus solely on the WODs by resting a full day before Thursday and Sunday, and not doing any other max effort power lifting or WODs during the 5 weeks. Max effort OLY is OK I think, as it does not wear you out in the same way as a real grinder-WOD will.
• Have a strategy for each WOD - and follow it. Listen to the clever people on the interwebs to make a strategy and STICK TO IT during the WOD. This will enable you to get a good first run and the best second run possible for you.
• Beware of competition stress! Withstand the urge to constantly check up on the scoreboard and try not to think about the WOD of the week constantly. Maybe allow yourself to check the scoreboard once every day or even less.
• Try to reduce work activity during the month of the Open. If you can you should try to eliminate travelling and big work deliverables, simply because of the added stress which can end up adding up and making you miserable. 
• Have fun and hang out with your friends in your box. At the end of the day I believe that to be the most important and greatest element of CrossFit.

On this page you can see my scores in each WOD and the subsequent overall place in the Europe Region, on Team Butcher's Garage and in Denmark. Further down is a couple of custom scoreboards for even more detail.

6 Apr 2013

CrossFit Games Open 13.5 + some fun

13.5
Four minute AMRAP of:
15 thusters @ 45 kg
15 chest to bar pull up
For every 90 reps the time cap is increased by 4 minutes

Result: 84 reps. Going to try again tomorrow to see if I can get to 90 reps. Probably not, but I will try.

Deadlift
Warm up: 5x70, 5x110, 5x140.
Work sets: 5x150, 5x160, 5x170.

Kind of Linda with the boys
10-9-8-...-1 of
Deadlift @ 120 kg
Bench press @ 80 kg
Bar curls @ 45 kg

We didn't time it.

My lower back is probably going to be smoked from this.

5 Apr 2013

Max OLY and a bit of MU fun

Max snatch
3x40, 3x50, 3x60, 2x70, 1x75, 1x80, 1x85 (PR), 2 x fail at 87.5.

Max clean and jerk
3x40, 3x60, 2x80, 1x90, 2x100, 1x105, 1x110, 2 fails at 117.5 (PR attempts)

WOD with Count BEAST
For time:
100 cal airdyne
2 MUs every minute, including first minute.

Time: 4:43. Average watt around 400. Nice little WOD.

1-4 Apr 2013

Rest days.

31 Mar 2013

CrossFit Open 13.4 - second attempt
AMRAP 7 minutes

61 kg Clean and jerk, 3 reps
3 Toes-to-bar
61 kg Clean and jerk, 6 reps
6 Toes-to-bar
61 kg Clean and jerk, 9 reps
9 Toes-to-bar
61 kg Clean and jerk, 12 reps
12 Toes-to-bar
61 kg Clean and jerk, 15 reps
15 Toes-to-bar
61 kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Score: 97 reps (round of 15 + 7 clean and jerks).

Collapsed completely with about 10 seconds left on the clock. Nothing left at all. So I guess that's pretty much the best I could do on this. This time around I never really got into the rythm and it felt much harder than last time. I just kept pushing and pushing. Felt sick for 20 minutes afterwards. Horrible and nice.