Fri 30 Aug 2013

Rest day.

Thu 29 Aug 2013

Squats and a WOD

HB back squat
Warm up: 10 x 20, 5 x 60 - 80 - 100 kg.
Work sets: 4 x 5 x 125, 8 x 125, 1 x 130 - 135 - 140 - 145 kg.
They all looked really nice and I decided to stop while I was ahead. Feels like my squat strength is returning.

WOD w Bo-Staff
For time:
3 thrusters @ 80 kg
30 DU
5 thrusters @ 70 kg
30 DU
7 thrusters @ 60 kg
30 DU
9 thrusters @ 50 kg
30 DU
11 thrusters @ 40 kg
30 DU
13 thrusters @ 30 kg
30 DU
15 thrusters @ 20 kg
30 DU

Time: 9:45. Did everything unbroken except for one set of DUs where I failed at around 20 reps. Really nice WOD because the bar felt light at the start of every round.

Bo-Staff almost did a DNF but he manned up and got through it at around 15 minutes.

Wed 28 Aug 2013

Rest day.

Tue 27 Aug 2013

Wendler and shit shoulder and K-team training

Rows
W.u.: 10 x 20 - 40, 5 x 60 - 80 kg.
Work: 3 x 87.5 - 95 - 100 kg.

OH squat
W.u.: 10 x 20, 5 x 40 - 60, 3 x 80 kg.
Work: 3 x 87.5 - 95, 2 x 100 kg. S H I T shoulder.

Skill OTM
Odd: 9 butterfly pull up
Even: 7 strict HSPU
All unbroken.

1RM cluster
50 - 60 - 70 - 80 - 90 - 95 - 100 (F).

WOD 1
For time, 4 rounds of:
12 thrusters @ 50 kg
12 TTB

Time: 6:35. I don't care what Seb says. I was happy with this, as I generally felt like shit and really took the WOD at a low pace.

WOD 2
For time:
200 DUs
50 russian twists @ 20 kg
50 sit ups with 10 kg plate over head on each rep

Time: I don't know but I got 2nd.

Mon 26 Aug 2013

Rest day in Kolding <3

Sun 25 Aug 2013

Shit shoulders and tough WOD

Military press
Warm up: 10 x 20, 5 x 30 - 40, 3 x 50, 1 x 60 kg.
Work sets: 3 x 64 - 68, 1 x 72, 2 x 70, 1 x 70 kg.
Volume: 8 x 50, 8 x 50, 9 x 50 kg.
S H I T.

Hang power snatch
Warm up: 5 x 20, 3 x 30 - 40 - 50 kg.
Work sets: 3 x 57.5 - 60 - 62.5 kg.
Bonus: 4 x 50 kg.
S H I T.

Front squat
Warm up: 10 x 40, 5 x 60 - 80 kg.
Work sets: 3 x 96 - 102, 4 x 108 kg.

WOD
For time:
25 - 20 - 15 - 10 - 5 thruster @ 40 kg
50 - 40 - 30 - 20 - 10 DUs

Time: 8:15.

Sat 24 Aug 2013

Rest day.

Fri 23 Aug 2013

Early morning in the Garage

Back squat
Warm up: 10 x 20, 5 x 40 - 60 - 80, 3 x 100 - 120 kg.
Work sets: 3 x 132 - 140, 1 x 148, 2 x 140 kg.
Volume: 2 x 8 x 100 kg.

Was supposed to do 3 x 148 but that simply was not doable. Got stuck in the bottom of the 2nd squat and had to drop it. Decided to go back downand to another 3 with 140 kg, but missed the 3rd rep. Gotta take off some weight in the Wendler, like 5 kg or something.

WOD
20 min AirDyne for kcals, w EMOTM:
Odd: 3 MUs
Even: 5 KB full swing @ 32 kg.

Result: 254 kcal. No missed reps.

Thu 22 Aug 2013

Wendler

Bench press
Warm up: 10 x 20 - 40 - 60, 5 x 80 kg.
Work sets: 3 x 102.5 - 110, 4 x 115 kg.
Volume: 15 x 70, 13 x 70 kg.

Chin up
Warm up: 10 x BW, 5 x 10, 3 x 20 kg.
Work sets: 3 x 27.5 - 35 - 42.5 kg.
Volume: 10 x BW, 8 x BW.

Wed 21 Aug 2013

Rest day.

Lower back feels absolutely abused after the last two days.

Tue 20 Aug 2013

K-team training

Skills
3 rounds of
2 MU + 5 ring dips
5 m HSW
10 alternating pistols

Deadlift
Warm up: 5 x 60 - 100 - 120.
Work sets: 5 x 145 - 155 - 165 kg.
Volume: 4 min EMOTM 3 x 140 kg.

WOD
For time
10-9-8-...-1 of
TTB
Power clean 80 kg

Time: 11:15. TTB unbroken, PC singles.

Team finisher w Gümmi
3 rounds of
Each athlete does 50 DUs, then
5 m HSW each, then
10 front squat in total

Mon 19 Aug 2013

WL and a short workout

Snatch (full)
Warm up: 5 x 20, 2 x 40, 50, 60, 70.
Work weight: 75, 80, 85 (PB), 2 x 87.5 (F). I wasn't really aiming for a PR but when I hit the easiest 85 kg I have ever done I thought 'what the hell,' and tried it. It felt much, much heavier, but then again, I had spent a lot of energy already.
Volume: EMOTM snatch - 10 x 70 kg, 5 x 75 kg. Seb was giving cues and I actually really dialed it in towards the end. Cues: 1) Keep the chest up and the butt down, 2) start slow, accelerate above the knee.

Clean (full)
Warm up: 5 x 60 kg.
Work sets: 5 x 82.5 - 87.5 - 93.5 kg. Did them as singles with very short breaks. Went well and was not too heavy at all.

Jerk (from rack)
Warm up: 5 x 20 - 40 - 60 - 80 kg.
Work sets: 5 x 95, 4 x 100 + 1 x 100, 3 x 105 + 2 x 105 kg. Doing a full set of 5 was too hard on the two heavier weights, so I decided to re-rack and take 30 secs to breathe and reset. Overall I am happy about the jerking.

WOD w Smuksen
5 rounds, you-go-I-go of:
2 x 20 m prowler w 40 kg load
15 TTB / atomic sit ups
15 push ups

Result: fastest round was 1:07, slowest round was 1:31. Nice to do some prowler for a change.

Sun 18 Aug 2013

Rest day.

Sat 17 Aug 2013

Buddy training with Kasper in the Church of Pain

OH squat
Warm up: 10 x 20, 5 x 40 - 60, 2 x 70 kg.
Work sets: 5 x 83 - 88 - 93 kg.
Volume: 10 x 60, 15 x 60 kg.

Fairly easy, although my right shoulder still feels unstable if I am not very mindful of it.

Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 4 x 65 kg (stopped because my shoulders felt really beat from yesterday)

Decided to do push press instead.

Push press
Work sets: 5 x 80 - 85, 4 x 90 kg.

Fairly easy, but I missed the last one at 90 because I couldn't tighten up my belly.

WOD
5 rounds for time, of
500 m row
20 alternating DB snatch @ 25 kg
20 pull up
20 atomic sit up

Time: 28:48.

Rows were 1:45, 1:48, 1:50, 1:51, 1:58. DB snatches were unbroken. Pull ups were 20, 12-8, 12-8, 12-8, 8-6-6 (had to do them strict in the end to avoid my hands from tearing on the rusty pull up bar). Sit ups were all unbroken.

Fri 16 Aug 2013

Wendler and Amanda

Front squat
Warm up: 10 x 20 - 40, 5 x 60 - 80 kg.
Work sets: 5 x 90 - 96, 7 x 102 kg.
Bonus: 8 x 60 kg.

Power clean
Warm up: 5 x 60 - 80 kg.
Work sets: 5 x 90 - 96, 7 x 102 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 - 70 kg.
Work sets: 5 x 85 - 90, 7 x 95 kg.
Bonus: 17 x 60 kg.

Handstand walk practice
Best: 5.1 m.

WOD: Amanda
For time, 9-7-5 of:
MUs
Squat snatch @ 60 kg

Time: 7:54.

MUs were 6-3, 4-3, 3-2 (as planned), snatches were all singles (as planned). Next time I will not do so much hard strength work before the WOD. And I will do triples on the snatch. Should be able to get under 7 minutes I think. But I really do feel how heavy I have become in a WOD like this.

Thu 15 Aug 2013

Rest day.

Wed 14 Aug 2013

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

Dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 30 - 37.5, 4 x 47.5 kg. Failed the last rep. Was supposed to do 46 kg but didn't have fraction plates. Will be more precise next time.

WOD
For time:
Row 1000m
- then -
3 rounds of
10 MUs
10 thrusters @ 60 kg
- then -
Row 1000m

Time: 21:43.

Rows were: 3:30, 3:45.
MUs were: 5-3-2, 3-3-4, 4-3-3.
Thrusters were: 3 x 5-5.

Really nice WOD. I have come to like heavy thrusters. 1st row was were easy. MUs and thrusters were ok, but I could feel the row. 2nd row was MISERABLE. Felt like time stood still and my legs were burning from the 100m mark and all the way to the end. Tested my will power, that's for sure.

Tue 13 Aug 2013

Snatch
Low hang - hang - high hang
1 x 20 - 30 - 40 - 50 - 60 - 60(F - Bar went forward on the 2nd snatch so I had to stand up immediately instead of riding it down, so I called it a fail)

Power snatch
Warm up: 5 x 40 kg.
Work sets: 5 x 50 - 55 - 60 kg.
This was pretty easy as long as I kept my belly tight.

Military press
Warm up: 10 x 20, 5 x 40 - 50 kg.
Work sets: 5 x 62.5, 4 x 65, 4 x 65 kg. This was so fucked up. I was supposed to do a 5+ set of 70 but couldn't even get 5 with 65 kg.
Volume sets: 5 x 10 x 42.5 kg. No sweat.

HB back squat
Warm up: 10 x 40 - 60, 5 x 80 - 100 kg.
Work sets: 5 x 125, 4 x 132.5, 2 x 140 kg. Did 6 x 140 before my vaca so this was (like the mil press) also slightly depressing.
Volume sets: 3 x 10 x 82.5 kg. No sweat.

8 - 12 Aug 2013

Skanderborg Festival

No training, but a lot of admiration for my gunz. Especially from the Randers crowd.

Wed 7 Aug 2013

Buddy training w Kasper

Did Kasper's program. Squatting sucked. Felt very heavy. I did 6 x 140 kg before we went on vacation and today I struggled with 5 x 120 kg. Too much walking around and sightseeing. Becnh press was fine, deadifts were kept light on purpose.

Back squat
Warm up: 10 x 20, 5 x 60 - 80 - 100.
Work sets: 5 x 120 - 113 - 113 - 113 - 113 kg.

Bench press
Warm up: 10 x 20, 5 x 40 - 60 - 80.
Work sets: 5 x 95 - 95 - 100 - 105 - 110 kg.

Deadlift
Warm up: 5 x 70 - 90 - 110 - 130.
Work sets: 5 x 150 kg.

WOD
10 min EMOTM
3 MU
1 4m rope climb

Skipped the rope climbs for the last 3 minutes.

26 July - 6 Aug: Vacation

Spent 12 days in Portugal getting heavier and weaker
(And had a good time doing it)

Did a couple of BW + sprint sessions outdoors and had two 'real' training sessions at a proper box (http://www.crossfitaveiro.com) with some great people.

Training #1
Park WOD
5 rounds for time of
20 push up
20 atomic sit up
20 alternating pistols
10 strict pull up
100 m run up hill, then 100 m run downhill

Training #2
Park WOD
3 rounds for time
3 x 30 m hill sprint incl. going back down
10 semi strict pull ups on fat bar (semi because my grip would slip if I kipped properly)
20 push up
20 sit up
10 wall burpees (1m wall)
10 box jumps (50 cm box)

Training #3
Military press
Warm up + 5 x 65 kg, 3 x 70 kg, 1 x 75 kg.

HB back squat
Warm up + 5 x 120, 3 x 130 kg, 1 x 140 kg.

WOD
Something I don't remember

5 rounds for time
2 deadlift
2 power clean
2 STOH
and then some BW stuff, different exercises

Training #4
Pendlay rows
Warm up + 5 x 80 + 90 + 80 + 80 + 80 kg.

WOD #1
4 rounds for time of
5 power clean @ 80
10 toes-to-bar
15 wall balls @ 10 kg

Time: 6:10. Beat Juvenal, the owner of Crossfit Aveiro, by 45 secs :-) Tough guy!

WOD #2
3 rounds for reps of
1 minute push up
1 minute pull ups
1 minute ring rows
1 minute russian twists (16 kg KB)
1 minute burpees
1 minute break

Result: 120, 94, 115.