Sun 30 June 2013

Heavy lifting and a WOD

OH squat
Warm up: 5 x 20 - 40 - 60, 3 x 70 kg.
Work sets: 3 x 80 - 85 - 90, 5 x 90 kg.

Chin ups
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 3 x 27.5 - 35, 4 x 40 kg.

Rack dips
Warm up: 10 x BW, 5 x 15 - 25 kg.
Work sets: 3 x 35 - 45, 4 x 52.5 kg.

Deadlift
Warm up: 5 x 60 - 100 - 120, 3 x 140 kg.
Work sets: 3 x 150 - 160, 5 x 170 kg (TnG)

WOD
4 rounds for time of
20 atomic sit up
10 deadlift @ 70 kg
20 push up
10 pistols

Sprint 25m between each exercise.

Time 9:50.

Sat 29 June 2013

Rest day.

Fri 28 June 2013

Rest day.

Thu 27 June 2013

Long day in the garage

30 minutes of mobility
Hip external rotation, adductor stretch, thoracic spine extension and peanut rolling.

Power snatch + snatch + overhead squat
20 - 40 - 50 - 60 - 70 - 75 - 75 - 60 - 65 - 65 - 65 - 70 kg.
I wish I would suck less at this :-/

Front squat
Warm up: 5 x 20 - 40 - 60 - 80 kg.
Work sets: 3 x 92.5 - 97.5, 5 x 105 kg.

Bench press
Warm up: 10 x 20 - 40 - 60, 5 x 80, 3 x 90 kg.
Work sets: 3 x 100 - 107.5, 5 x 112.5 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 - 80 kg.
Work sets: 3 x 90 - 95, 4 x 100 kg.

WOD, for time
4 rounds of
50 kcal airdyne
5 MUs
10 push up
15 sit ups
Buy out: 50 KB swings @ 24 kg.

Time: 31:50.

Miserable WOD but interesting to do MUs after the sit ups. Very difficult! The sit ups ended up being the most horrible part. And it took FOREVER! First round was around 6 minutes and it just went up from there. It wasn't really taxing on the cardio-respiratory system, it ended up being limited by strength for me.

Wed 26 June 2013

Rest day.

If you are only going to read 3 books about being healthy and strong, it should be these:

Nutrition

"Paleo Diet for Athletes", by Loren Cordain and Joe Friel.

This book will give you the fundamentals of the best nutritional paradigm I have ever tried. Furthermore, it will teach you everything you need to know about macro and micro nutrients, and how to make easy decisions for healthy nutrition every day.

Getting the right nutrition is in my opinion 75% of being healthy - and it only takes a little knowledge to do it right.

http://books.google.dk/books/about/The_Paleo_Diet_for_Athletes.html?id=3tJIputF6UMC&redir_esc=y

Movement and mobility

"Becoming A Supple Leopard", by Kelly Starrett (with Glen Cordoza)

This book will give you a fundamental understanding of human movement and mobility in the most easily understood way that I have ever seen. Human movement is at the core of everything we do, and this book will 1) help you understand how your body was designed to move, 2) teach you how to restore and improve your mobility through easy exercises, and 3) teach you how you can reinforce correct movement patterns in everything that you do, every day for the rest of your life.

http://books.google.dk/books?id=siS9uAAACAAJ&dq=becoming+a+supple+leopard&hl=en&sa=X&ei=hKzKUePVE4iatAb3xIGIBQ&ved=0CC4Q6AEwAA

Building functional strength

"Starting Strength - Basic Barbell Training", by Mark Rippetoe.

Reading this book was like having an epiphany. Mark Rippetoe takes the time to explain everything you need to know about building functional strength - which is at the very core of being healthy. This is not about getting big biceps or looking like a greek god or godess (but you probably will anyway) - it is about understanding why it makes sense to be strong, and how to get there using a barbell and the five big powerlifting movements (squat, press, deadlift, bench press and power clean). Everything is explained and illustrated brilliantly in this book that can rightfully be called the bible of functional strength.

http://books.google.dk/books?id=wGriGgAACAAJ&dq=starting+strength&hl=en&sa=X&ei=qa7KUd7HBMn4sgb9oICoCg&ved=0CC4Q6AEwAA

Enjoy!

Tue 25 June 2013

Shoulder press and pwning the K-team (again)

Military press
Warm up: 5 x 20 - 40 - 50 - 60.
Work sets 3 x 64 - 70 - 74 kg.

EMOTM 10 mins
Odd: 3 power cleans (100.5 - 100.5 - 103 - 105.5 - 108 kg)
Even: 4 MUs

No failed reps. Did MUs unbroken without any problems at all.

For time
30 HSPU (did 15 - 15)
40 Pull ups (did 30 - 10)
50 KB swings @ 24 kg (did 25 - 15 - 10)
60 sit ups (unbroken)
70 burpees (did 20 - 10 - 10 - 10 - 10 - 10 w. approx. 4 sec. breaks)

Time: 11:04.

Video of the K-team doing this WOD for CrossFit HQ in early 2013: https://www.youtube.com/watch?feature=player_embedded&v=1AeQXnNsZwo

And as done by CFNE back in 2010: http://www.youtube.com/watch?v=IprifYL-G2o

Mon 24 June 2013

Squats in Classic Fitness, Kolding

Tried out a new gym today. Closer to the hotel that I stay at in Kolding and cheaper than FitnessWorld, but with less equipment for CrossFit and WL.

Back squat
Warm up: 10 x 20, 5 x 60 - 80 - 100 - 110, 3 x 120.
Work sets: 3 x 130 - 137.5 - 145 kg.
Bonus: 3 x 5 x 100 kg (low bar).

The 145 felt HEAVY. I was expecting to be able to do 4-5 reps, but only got through the three that was on the program. I am seriously doubting whether their bar was 25 kg and not 20 kg. That would make more sense. Anyways. Not my strongest squat day, but I did make the lifts I was supposed to make.

Then I did lots of playing around with different exercises.

MWOD 13/365
Adductor stretch (http://www.youtube.com/watch?v=8bc6Jq6b0Ig&list=PLF7BEBB6AA253819E)

MWOD 15/365
Overhead squat mobility drills (http://www.youtube.com/watch?v=tJoTVVZadUs&list=PLF7BEBB6AA253819E)

Sun 23 June 2013

4h coaching and some Wendler

While coaching
Assorted MUs in sets of 3-5, nothing fancy. Practicing an effective and tight kip to preserve energy. Also did some MUs with a medicine ball between my legs - this was pretty good fun! Found a weight vest and did a few MUs in that too.

Chin ups
Warm up: 5 x BW - 10.
Work sets: 5 x 20 - 25, 6 x 32.5 kg.
Bonus: 8 x BW.

Rack dips
Warm up: 5 x BW - 15.
Work sets: 5 x 27.5 - 35, 6 x 45 kg.
Bonus: 9 x BW.

Superset
5 rounds of
5 GHD
5 GHD sit ups

Military press, heavy 1
5 x 20 - 40 - 60, 1 x 70 - 75 kg.
Bonus: 5 x 60.

This was just a test to see if I could hit my PR after a lot of other strength shit. I could. But I sure could not go above. I WANT NEW SHOULDERS.

Sat 22 June 2013

Rest day.

Fri 21 June 2013

Mobilization
MWOD 11/365: Thoracic spine mob with lacrosse ball (http://www.youtube.com/watch?v=Rcauv7ePD_0&list=PLF7BEBB6AA253819E&index=11)
MWOD 12/365: Hip flexion and external rotation (http://www.youtube.com/watch?v=UY31J5BeKrg&list=PLF7BEBB6AA253819E&index=12)

Thu 20 June 2013

Wendler and a WOD in the Garage

Mobilization
MWOD 9/365: Shoulder mobilization with band and lacrosse ball (http://www.youtube.com/watch?v=RSE95NF4eVc&list=PLF7BEBB6AA253819E)
MWOD 10/365: Posterior chain stretch with band (http://www.youtube.com/watch?v=Ol0r8lUqB-Q&list=PLF7BEBB6AA253819E)

Bench press
Warm up: 5 x 20-40-60-80.
Work sets: 5 x 95 - 100, 8 x 106.5 kg.
Bonus: 22 x 70 kg.

Pendlay rows
Warm up: 5 x 20 - 40 - 60.
Work sets: 5 x 82.5 - 88, 7 x 93.5 kg.
Bonus: 20 x 60 kg.

Front squat (no hands)
Warm up: 5 x 20 - 40 - 60.
Work sets: 5 x 86 - 92.5 - 100 kg.

Upper back was tired after the rows so I had a hard time maintaining my position.

Split jerk
Find heavy double, bar is taken from ground.
60 - 80 - 90 - 100 - 110.
Power clean and 2 split jerk. Easy. Just wanted to do the same as Gummi. 115 should be a breeze too.

WOD
For time, 10-8-6-4-2 of
STOH @ 60 kg
Toes-to-bar
KB swings @ 32 kg
Push ups
Burpees

After each round the athlete does 2 x 20m prowler loaded with 40 kg.

Time: 12:00.

Tue 18 & Wed 19 June 2013

Rest days.

Working out of town. No training or mobilization. Still sore from Monday. I really need to start doing some sort of active rest on  rest days.

Mon 17 June 2013

Wendler and a WOD with Numsepik #1

Back squat
Warm up: 5 x 20-40-60-80-100-110.
Work sets: 5 x 120 kg, 5 x 128 kg, 8 x 136 kg.

Military press
Warm up: 5 x 20-30-40-50.
Work sets: 5 x 60 kg, 5 x 64 kg, 5 x 68 kg.

Romanian deadlift
Warm up: 8 x 20-40-60.
Work sets: 2 x 8 x 70 kg, 8 x 80 kg.

WOD
For time, 10-9-8-...-1 of:
Power snatch @ 40 kg
Burpees
Pull ups

Time: 9:33.

45 mins of mobilization incl:

MWOD 8/365
Hip and hamstring stretch
http://www.youtube.com/watch?v=3-th5SrJ1rQ

Sun 16 June 2013

Rest day.

MWOD 7/365
Valgus knee prevention
http://www.youtube.com/watch?v=nntuDmKS6SM

Sat 15 June 2013

Rest day.

MWOD 6/365
Shoulder internal rotation
http://www.youtube.com/watch?v=TCoywIXVhgo&list=PLF7BEBB6AA253819E

Fri 14 June 2013

Deload lifting and cardio

Back squat
Warm up: 5 x 20-40-60-80.
Work sets 5r x 90-100-110 kg.

Bench press
Warm up: 5 x 20-40-60.
Work sets: 5r x 75-80-85 kg.

Pendlay rows
Warm up: 5 x 20-40-50.
Work sets: 5r x 65-70-75 kg.

Barbell bicep curls
Warm up: 8r x 20-30.
Work sets: 3s x 8r x 40 kg.

EZ bar skull crushers
Warm up: 8 x 20-30-40.
Work sets: 3s x 8r x 50 kg.

WOD
20 minutes AirDyne for calories.
4 burpees every minute.

Result: 410 calories (and 80 burpees).

MWOD 5/365
Shoulder extension
http://www.youtube.com/watch?v=1ARPjekZPJw

Thu 13 June 2013

Still pain in the back of my neck so no training :-(

1 hr of mobility instead. My bottom of the squat is improving rapidly, so that is good.

Among other things I did:

MWOD 3/365:
2 x 4 mins calf and ancle mob.
http://www.youtube.com/watch?v=e4cpBBDVGGU

MWOD 4/365:
2 x 4 mins hip flexor stretch.
http://www.youtube.com/watch?v=yzHcIzIVRKw

Wed 12 June 2013

Rest day.

Tue 11 Jun 2013

Light work (deload week) with the barbell and K-team training with a sore neck

Front squat
5 x 20 - 40 - 60 - 80 - 80 - 80 - 80.

Military press
5 x 20 - 40 - 55 - 55 - 55.

Skill training
6 mins EMOTM
Odd: 10 unbroken TTB
Even: 10 pistols

Bear complex, 1RM
Go for heaviest set of:
7 rounds without losing grip or resting barbell on ground:
Full clean
Push jerk
Back squat
Push jerk from behind neck

50 kg - 70 kg - 80 kg (PR).

WOD: Nancy
5 rounds for time of:
Run 400m
15 OH squats

Time: 13:26.

Kept a good pace through the whole workout. Saved myself on the run to be able to do the OH squats unbroken. Good workout.

MWOD 2/365
Hip opener, 4 minutes each side
http://www.youtube.com/watch?v=-ZX1QMTdAC4 

Mon 10 June 2013

Rest day - still problems somewhere in the back of my neck.

Started my MobilityWOD 365 day challenge..

MWOD 1/365
Accumulate 10 minutes in the deep squat position.
http://www.youtube.com/watch?v=7XwKnk16Zbs

Sun 9 Jun 2013

Rest day.

With a crippling neck pain that hopefully will go down quicly.

Sat 8 June 2013

CF Total + quick WOD

Pres
70-75-80(F)
Got too cocky, should have done a safe 77.5 kg.

Back squat
140-150-160(PR)
Didn't look nice but I'll take it :)

Deadlift
170-180-190(F)
I was surprised by how heavy the deadlift felt, but I guess the low bar BS took a toll on the posterior chain.

Total: 75 + 160 + 180 = 415 kg (915 lbs). At my BW (89 kg) it puts me in the top of intermediate or bottom of advanced level.

WOD (FGB style)
3 rounds, 1 minute at each station
DUs
HR push ups
KB swings 32 kg
Atomic sit ups
-break-

Result: 165 + 147 + 115.

Fri 7 June 2013

Recreative active recovery day

20 mins handstand walk practice
Longest distance: 4m. I am not improving. Gotta get this stuff down before Frontline.

Ring skin the cats
For quality
3-3-2-2-2

Strict wide grip pull up
3xME
14-8-8

And then I played with some MUs, strict TTB, some more handstand walk etc. etc.

Thu 6 June 2013

Quickie in the Garage

Hang power snatch
3r x 20 - 40 - 50, 5s x 3r 60, 3 x 65 - 70.
3s x 5r x 50.

BB complex, go for heaviest
Power clean
Full clean
Push press
Push jerk
40 - 60 - 70 - 80 - 90 - 100 - 105(F on the push press)

WOD
3 rounds for time:
500m row
15 pull up
15 atomic sit up
15 OH squat @ 50 kg

Time: 14:40. Really smoked the core stability quickly. First round was just under four minutes, the other two were about 5:20. Fun WOD.

Wed 5 June 2013

Rest day. 

Feeling sore all over. Legs are still there from sunday and chest and upper back are smoked from yesterday. The GVT waves are a serious volume hit and it feels worse every time... Love it!

Instead, I went out all day in beautiful Copenhagen. #summertime #instagram #hipster #hashtag

Tue 4 June 2013

GVT and K-team training in the Garage

GVT supersets
10s x
Bench press 10r @ 75 kg, 45 sec break
Pendlay rows 10r @ 65 kg, 45 sec break

Could not stick with the total 1:30 per set on the last 3 sets, so I increased to approx. 2:00 per set.

Power snatch
Warm up: 3 x 20, 2 x 40 - 50 - 60, 1 x 70 - 75.
Work sets: 4s x 1r x 80 kg, 1r x 75 kg.

I was unable to power snatch the fourth at 80 so it became a deep snatch. Therefore, I did 75 kg on the last one.

10 min EMOTM
Odd: 50 DUs
Even: 5 bar MUs

Failed three times on DUs in total and did all MUs unbroken. Good fun and challenging.

WOD
3 rounds for time
15 STOH @ 70 kg
15 TTB
10 squat clean @ 70 kg
10 ring dips

Time: 14:26.

Really cool and very versatile and challenging WOD. And, I got the best time of the day. Once again I beat DJ MANIXXX who of course had a great excuse to take the blow to his ego. Coping strategies are brilliant!

Mon 3 June 2013

Ret day. Legs are shattered.

2 June 2013

Morning: Starting the 3rd volume wave in the strength program

Military press

Warm up: 10 x 20 - 30 - 40.

Work sets: 10s x 10r x 47.5 kg (90-100 sec breaks).

A little tough on the middle back as I tend to go into hyper extension which causes some shearing forces between the vertebrae. But all in all it felt good.

HB back squat

Warm up: 10 x 20 - 40 - 60 - 80.

Work sets: 10s x 10r x 95 kg (90-120 sec breaks).

Breaks got a little longer towards the end. It was really heavy, but compared to earlier 10x10 BS sessions the quality of the movements was better. Only lost the lower back on the last rep on the last two or three sets. 

-- then 4 hours of teaching CF --

Afternoon: 60 min (hot) yoga class
I am not doing that again. Class was actually 90 minutes but I could not take any more of the hotness after 60 minutes and had to leave :)

1 June 2013

Rest day.