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.
fredag den 16. august 2013
torsdag den 15. august 2013
onsdag den 14. august 2013
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.
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.
tirsdag den 13. august 2013
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.
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.
No training, but a lot of admiration for my gunz. Especially from the Randers crowd.
onsdag den 7. august 2013
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.
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.
(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.
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