mandag den 9. juli 2012
lørdag den 7. juli 2012
6 July 2012
Friday: Snatch max attempts. Front Squat or DL, Auxiliary exercises (GHR, RDLs, sleds).
 |
| 4-frame of 77,5 kg PR snatch. |
20 mins to establish 1RM snatch.
40, 40, 50, 50, 60, 60, 70, 70, 77,5 (PR by 2,5 kg), 80(F), 80(F), 80(F), 80(F), 80(F).
Felt good, I was very confident that the 77,5 would be a breeze, and it was. I had actually also expected to get 80 up, but as the video shows that just didn't happen. Lousy footwork, slow under the bar, and I still get on my toes a bit too early. Well, still making good progress, and I am ahead of my linear progression towards my goal of snatching 90 by Oct 1st.
EMOM 15 mins
Box full clean + box full clean + jerk @ 80 kg.
I... LOVE... EMOM!
5x5 deadlift @ 150 kg.
Got a bit spicy towards the end, think I lost the lower back a little bit on rep 4 and 5 in the two last sets, but I made it through OK.
Was actually done at this point, about to go home, but the my favourite you-go-I-go WOD buddy Mikkel Brandt showed up and we decided on a closer:
4 rounds, you-go-I-go of:
5 TG full cleans @ 70 kg
2 x 15m prowler loaded w 80 kg
10 ring dips
Lap times: 1:12, 1:19, 1:30, 1:43.
Great day: a PR and a massive attack on the posterior chain. That prowler was E V I L. And wonderful at the same time.
EMOM 15 mins
Box full clean + box full clean + jerk @ 80 kg.
I... LOVE... EMOM!
5x5 deadlift @ 150 kg.
Got a bit spicy towards the end, think I lost the lower back a little bit on rep 4 and 5 in the two last sets, but I made it through OK.
Was actually done at this point, about to go home, but the my favourite you-go-I-go WOD buddy Mikkel Brandt showed up and we decided on a closer:
4 rounds, you-go-I-go of:
5 TG full cleans @ 70 kg
2 x 15m prowler loaded w 80 kg
10 ring dips
Lap times: 1:12, 1:19, 1:30, 1:43.
Great day: a PR and a massive attack on the posterior chain. That prowler was E V I L. And wonderful at the same time.
7 July 2012
Saturday: Beach WODs
WOD1 - 2 man team amrap 12 mins.
You-go-I-go at each of the first two station, then KB swings simultaneusly.
Suicide run (markers at 10m, 20m, 30m)
Buddy carry 30m
50 KB swings (alternating between 24 kg and 28 kg)
Result: 2 rounds + suicide runs + buddy carries + 4 swings.
WOD2 - 3 rounds for time of
Ocean swim 50m
15 push ups
30 sit ups
45 air squats
Time: 9:55.
AWESOME stuff! I need to go to the beach more often. Next time more swimming, and I can definitely go harder on it too. Nice to know that my swimming has only gotten better from not swimming and only doing crossfit for 12 months.
torsdag den 5. juli 2012
5 July 2012
Thursday: Gymnastics, auxiliary (DB presses, rows, hip bridges, core work).
Warm up
5 rounds of:
20 DUs
5 HSPU
5 atomic sit ups
10 air squats
20 MUs (kipping, false grip, band assisted - anything goes)
Tried no false grip but my kip is still off, tried four got zero. Changed to false grip, did:
3, 3, 3, 3, 4, 4. Mixed in 5-7 ring dips in each set just for fun when I was up there anyway.
100 hollow rocks.
20, 10, 10, 15, 15, 15, 15.
Box squats 5x5 @ 80 kg.
Felt good, going to go for 85 kg next time. Great exercise for posterior chain focus.
Hip Hinges 5x5 @ 70 kg.
Hip bridges 5x5 @ 90 kg.
Easy day today, felt awesome to be doing muscle ups again, I am very confident that my goal of 10 unbroken by end of september will be reached. Looking forward to max oly's tomorrow, I think there's a snatch PR waiting for me :)
Warm up
5 rounds of:
20 DUs
5 HSPU
5 atomic sit ups
10 air squats
20 MUs (kipping, false grip, band assisted - anything goes)
Tried no false grip but my kip is still off, tried four got zero. Changed to false grip, did:
3, 3, 3, 3, 4, 4. Mixed in 5-7 ring dips in each set just for fun when I was up there anyway.
100 hollow rocks.
20, 10, 10, 15, 15, 15, 15.
Box squats 5x5 @ 80 kg.
Felt good, going to go for 85 kg next time. Great exercise for posterior chain focus.
Hip Hinges 5x5 @ 70 kg.
Hip bridges 5x5 @ 90 kg.
Easy day today, felt awesome to be doing muscle ups again, I am very confident that my goal of 10 unbroken by end of september will be reached. Looking forward to max oly's tomorrow, I think there's a snatch PR waiting for me :)
tirsdag den 3. juli 2012
3 July 2012
Tuesday: Double conditioning
2 WODs with the Buther's Garage Competition Team.
Warm up: Helen (kind of)
3 rounds of:
Run 400m
Do some KB swings 1-1.5 pood
Do some pull ups
Not for time, just for fun.
WOD 1
5 rounds of:
9 C2B pull ups
9 ring dips
9 front squats @ 70 kg
Time: 9:36
WOD 2
2 teams of 5 people, 17 mins of erg rowing for max distance.
Did four stints of 60 seconds all out sprint, approximate average 500, split times: 1:25-1:30.
We won by 130m with a distance of 4,900m.
Was completely DESTROYED after these two WODs. I love the competitive environment and the great spirit in the team. It definitely brings out the best in all of us. Great stuff.
2 WODs with the Buther's Garage Competition Team.
Warm up: Helen (kind of)
3 rounds of:
Run 400m
Do some KB swings 1-1.5 pood
Do some pull ups
Not for time, just for fun.
WOD 1
5 rounds of:
9 C2B pull ups
9 ring dips
9 front squats @ 70 kg
Time: 9:36
WOD 2
2 teams of 5 people, 17 mins of erg rowing for max distance.
Did four stints of 60 seconds all out sprint, approximate average 500, split times: 1:25-1:30.
We won by 130m with a distance of 4,900m.
Was completely DESTROYED after these two WODs. I love the competitive environment and the great spirit in the team. It definitely brings out the best in all of us. Great stuff.
2 July 2012
Monday: Snatch variations, squat volume, press volume.
Back squat 5x5 @ 117,5 kg.
Did 2x5 low bar at working weight but decided to change to 100 kg high bar because my lower back was hammered from yesterday's CF Total. Focused on form and position in the bottom of the squat.
OH press 5xME @ 50 kg.
12, 12, 10, 8, 8. Focused on getting the shoulders back and improving my starting position. Felt yesterdays presses so I stuck to form before intensity.
No snatches due to lower back fatigue. Had planned to do 10 mins EMOM: 3 hang snatch @ 50 kg. Also skipped a 10 mins EMOM: 3 strict HSPU, 5 toes-to-bar.
Easy day, probebly should have taken a full rest day, but I had to go squat, just could not be without it today :)
Back squat 5x5 @ 117,5 kg.
Did 2x5 low bar at working weight but decided to change to 100 kg high bar because my lower back was hammered from yesterday's CF Total. Focused on form and position in the bottom of the squat.
OH press 5xME @ 50 kg.
12, 12, 10, 8, 8. Focused on getting the shoulders back and improving my starting position. Felt yesterdays presses so I stuck to form before intensity.
No snatches due to lower back fatigue. Had planned to do 10 mins EMOM: 3 hang snatch @ 50 kg. Also skipped a 10 mins EMOM: 3 strict HSPU, 5 toes-to-bar.
Easy day, probebly should have taken a full rest day, but I had to go squat, just could not be without it today :)
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