onsdag den 24. oktober 2012
tirsdag den 23. oktober 2012
23 October 2012
Morning session in the church of pain.
HB back squat
5x20, 5x40, 5x60, 5x80, 5x100, 3x122, 2x122, 1x122, 5x100.
Squat did not feel good today, legs just felt soft all over. Position was good but I was not nearly as strong as usual. Still feeling the weekend I think. Did some low bar just for fun and did 8x100 and 7x120. It feels weird to do low bar after half a year of not doing so.
Push press from chest
5x20, 5x40, 5x60, 3x80, 2x90, 1x100 (PR by 5kg), 105 (F).
Quick finisher
21 - 15 - 9 of
GHDs
Toes to bar
Everything unbroken: 3:27.
Evening session with the competition team in Butcher's Garage.
Trap bar deadlift 5x5 @ 150
No problem, could easily have gone higher, but wanted to save something for the WOD.
WOD 1-4 of 60 min. Outlaw competition
The work and rest intervals are written into the 40 min time frame. Please post scoring for each individual WOD.
WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m-rest 4 minutes-Row 500m
For total working time.
Notes: Any damper setting is allowed.
Wod 2:
During the WOD 1/4 minute rest interval complete…
AMRAP: Double-Unders
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs approx. 12 ft.
30 HR Pushups
15 atomic sit-ups
Results:
WOD 1: 1:37 and 1:39. Placed 2nd.
WOD 2: 292 reps. Placed 1st.
WOD 3: 112,5 kg (PR by 2,5 kg). Placed 4th.
WOD 4: 11:51. Placed 1st.
Won the WOD overall with 8 points. 2nd place got 22.
My rowing is pretty good. Did not go all out and finished second. I could have taken first no doubt, but I was keen on doing good on the DUs so I saved some energy. DUs are obviously dialed in pretty well. Made 2-3 mistakes over the four minutes but had to rest a couple of times too due to tension in the shoulders.
On the c+j I felt very strong, and used the cues I got from my new WL coach Mikkel Findahl. It worked out well and I think 115 should come up the next time I max out. Maybe even 117,5.
On the rope climb WOD I knew I had a good chance seing as it would primarily be the HR push ups which were going to decide the winner, along with rope climbs, which I have an ok grip on. As it turned out I beat the second place taker, Philip Hargett, by 17 seconds which suprised me a lot.
All in all I knew that I was having a good day even though it started out with me not being able to squat for shit.
HB back squat
5x20, 5x40, 5x60, 5x80, 5x100, 3x122, 2x122, 1x122, 5x100.
Squat did not feel good today, legs just felt soft all over. Position was good but I was not nearly as strong as usual. Still feeling the weekend I think. Did some low bar just for fun and did 8x100 and 7x120. It feels weird to do low bar after half a year of not doing so.
Push press from chest
5x20, 5x40, 5x60, 3x80, 2x90, 1x100 (PR by 5kg), 105 (F).
Quick finisher
21 - 15 - 9 of
GHDs
Toes to bar
Everything unbroken: 3:27.
Evening session with the competition team in Butcher's Garage.
Trap bar deadlift 5x5 @ 150
No problem, could easily have gone higher, but wanted to save something for the WOD.
WOD 1-4 of 60 min. Outlaw competition
The work and rest intervals are written into the 40 min time frame. Please post scoring for each individual WOD.
WODs 1&2 (beginning @ 0:00):
Wod 1:
Row 500m-rest 4 minutes-Row 500m
For total working time.
Notes: Any damper setting is allowed.
Wod 2:
During the WOD 1/4 minute rest interval complete…
AMRAP: Double-Unders
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs approx. 12 ft.
30 HR Pushups
15 atomic sit-ups
Results:
WOD 1: 1:37 and 1:39. Placed 2nd.
WOD 2: 292 reps. Placed 1st.
WOD 3: 112,5 kg (PR by 2,5 kg). Placed 4th.
WOD 4: 11:51. Placed 1st.
Won the WOD overall with 8 points. 2nd place got 22.
My rowing is pretty good. Did not go all out and finished second. I could have taken first no doubt, but I was keen on doing good on the DUs so I saved some energy. DUs are obviously dialed in pretty well. Made 2-3 mistakes over the four minutes but had to rest a couple of times too due to tension in the shoulders.
On the c+j I felt very strong, and used the cues I got from my new WL coach Mikkel Findahl. It worked out well and I think 115 should come up the next time I max out. Maybe even 117,5.
On the rope climb WOD I knew I had a good chance seing as it would primarily be the HR push ups which were going to decide the winner, along with rope climbs, which I have an ok grip on. As it turned out I beat the second place taker, Philip Hargett, by 17 seconds which suprised me a lot.
All in all I knew that I was having a good day even though it started out with me not being able to squat for shit.
søndag den 21. oktober 2012
21 October 2012
WL practice w coach Mikkel Findahl Andersen
Inspite of being COMPLETELY fatigued from 2 days of crazy crossfit training I tied my PR snatch at 80 kgs no prob and got under 85 two times but lost it forward on the first and dropped it on the head the second time. Mikkel and I agreed that it was only a case of the body being tired and I am VERY confident that I am able to get it next time I try. I feel like I'm able to do about 90 with improved technique.
On C+J I did not go heavy, only focused on eliminating my tendency to over-extend and punch the bar with my hips.
Cues: Weight on the front of the foot, shoulders over the bar, finish the pull!
Rest day tomorrow!!
Inspite of being COMPLETELY fatigued from 2 days of crazy crossfit training I tied my PR snatch at 80 kgs no prob and got under 85 two times but lost it forward on the first and dropped it on the head the second time. Mikkel and I agreed that it was only a case of the body being tired and I am VERY confident that I am able to get it next time I try. I feel like I'm able to do about 90 with improved technique.
On C+J I did not go heavy, only focused on eliminating my tendency to over-extend and punch the bar with my hips.
Cues: Weight on the front of the foot, shoulders over the bar, finish the pull!
Rest day tomorrow!!
lørdag den 20. oktober 2012
20 October 2012
Bro session in the Garage
Snatch grip behind neck press 5s
20, 30, 40, 50, 50, 50, 50.
WOD 1
Partner WOD w. Mainz (Team Bacon & Veins)
1 person is working at a time
For time:
Buy in: 50 wallballs, 8 kg
20 OH squats, 50 kg
2x20 m. prowler push (partner is sitting on the prowler - Mainz weighs 85 kg, me = 90 kg)
20 C2B
2x20 m. prowler push
20 KB Swings (Russian), 40 kg
2x20 m. prowler push
20 burpees
2x20 m. prowler push
20 shoulders-to-overhead, 50 kg
2x20 m. prowler push
20 hang power cleans, 50 kg
2x20 m. prowler push
20 DB Squat Cleans, 2x24 kg
2x20 m. prowler push
Cash Out: 50 box jumps, 60 cm.
Time: 16:38 min. - We won :)
Note to self: I am a prowler machine! And I kill hipsters.
WOD 2
"Heavy Team Diane" - Team Bacon & Veins
1 person is working at a time
22-16-10 reps of
Deadlift @ 130 kg
Deficit HSPU (15 kg + 10 kg plate)
Time Cap: 14 min.
*Immediately after the time cap ends, proceed to WOD 3*
Time: 4:33 min- we lost to Daniel and Gümmi
Fairly happy with my performance. Deadlifts were a breeze, but HSPUs obviously are a challenge with 90+ kgs on the frame. We did good though and finished in a decent time.
WOD 3
"BUDDY JUMPING MURPH"
1 person is working at a time
For time:
200 DU
100 pullups
200 pushups
300 squats
200 DU
Time: around 19 min. - We won by 1 minute.
DUs are good, we got ahead on those. Pull ups are still pretty easy for me, butterflied almost all the way, however team lightweight (Daniel and Gümmi) took the lead on that one. We got back in the lead on the squats and got further distance to them on the final DUs.
Good team work with Mainz, I think we are going to do good in Malmö.
Snatch grip behind neck press 5s
20, 30, 40, 50, 50, 50, 50.
WOD 1
Partner WOD w. Mainz (Team Bacon & Veins)
1 person is working at a time
For time:
Buy in: 50 wallballs, 8 kg
20 OH squats, 50 kg
2x20 m. prowler push (partner is sitting on the prowler - Mainz weighs 85 kg, me = 90 kg)
20 C2B
2x20 m. prowler push
20 KB Swings (Russian), 40 kg
2x20 m. prowler push
20 burpees
2x20 m. prowler push
20 shoulders-to-overhead, 50 kg
2x20 m. prowler push
20 hang power cleans, 50 kg
2x20 m. prowler push
20 DB Squat Cleans, 2x24 kg
2x20 m. prowler push
Cash Out: 50 box jumps, 60 cm.
Time: 16:38 min. - We won :)
Note to self: I am a prowler machine! And I kill hipsters.
WOD 2
"Heavy Team Diane" - Team Bacon & Veins
1 person is working at a time
22-16-10 reps of
Deadlift @ 130 kg
Deficit HSPU (15 kg + 10 kg plate)
Time Cap: 14 min.
*Immediately after the time cap ends, proceed to WOD 3*
Time: 4:33 min- we lost to Daniel and Gümmi
Fairly happy with my performance. Deadlifts were a breeze, but HSPUs obviously are a challenge with 90+ kgs on the frame. We did good though and finished in a decent time.
WOD 3
"BUDDY JUMPING MURPH"
1 person is working at a time
For time:
200 DU
100 pullups
200 pushups
300 squats
200 DU
Time: around 19 min. - We won by 1 minute.
DUs are good, we got ahead on those. Pull ups are still pretty easy for me, butterflied almost all the way, however team lightweight (Daniel and Gümmi) took the lead on that one. We got back in the lead on the squats and got further distance to them on the final DUs.
Good team work with Mainz, I think we are going to do good in Malmö.
19 October 2012
YEAH CROSSFIT
Warmup: Almost Jackie, for time:
100 kcal airdyne
30 thrusters @ 20 kg
50 pull ups
Time 6:13
No rower available so I did the airdyne instead (3:03 mins @ approx. 450-500 watts) which probably saved me 20-30 seconds compared to rowing 1000m. Then I messed up the numbers and did 30 thrusters instead of 50 and 50 pull ups instead of 30. Did the thrusters unbroken and did the pull ups 20-15-10-5 almost all butterfly.
I my regular Jackie time would be around 6:30-40 at this pace (it was my warm up) and I should be able to get it down to 6:00.
OH press 5x5
20, 40, 50, 62.5, 62.5, 62.5, 62.5x4, 50x6.
No shoulder pain today, so that was positive.
Weighted wide grip pull up 5x5
20, 20, 20, 20, 20.
Grip was a bit sore but the pull ups felt good.
Close grip bench press 4x5
20, 40, 60, 80, 102.5, 102.5, 102.5, 102.5x4, 80x7.
40 minute EMOTM
15 mins of:
2 full clean @ 60 kg - 4 toes to bar - 6 push ups
then, without break, 15 mins of:
2 full clean @ 60 kg - 4 pull ups - 6 atomic sit ups
then, without break, 10 mins of:
2 full cleans + shoulders-to-overhead ladder 1-2-3-...10 (one more STOH after the cleans on each minute)
Cleaned a bit of volume today! 4.8 tonnes to be exact. That's cross. I wonder what percentage would be prudent fo 80 reps based on Prillepin's chart?
Prowler finisher - 10 mins EMOTM
2x20m prowler: 0 kg, 20, 20, 30, 30, 40, 40, 50, 50, 50.
Warmup: Almost Jackie, for time:
100 kcal airdyne
30 thrusters @ 20 kg
50 pull ups
Time 6:13
No rower available so I did the airdyne instead (3:03 mins @ approx. 450-500 watts) which probably saved me 20-30 seconds compared to rowing 1000m. Then I messed up the numbers and did 30 thrusters instead of 50 and 50 pull ups instead of 30. Did the thrusters unbroken and did the pull ups 20-15-10-5 almost all butterfly.
I my regular Jackie time would be around 6:30-40 at this pace (it was my warm up) and I should be able to get it down to 6:00.
OH press 5x5
20, 40, 50, 62.5, 62.5, 62.5, 62.5x4, 50x6.
No shoulder pain today, so that was positive.
Weighted wide grip pull up 5x5
20, 20, 20, 20, 20.
Grip was a bit sore but the pull ups felt good.
Close grip bench press 4x5
20, 40, 60, 80, 102.5, 102.5, 102.5, 102.5x4, 80x7.
40 minute EMOTM
15 mins of:
2 full clean @ 60 kg - 4 toes to bar - 6 push ups
then, without break, 15 mins of:
2 full clean @ 60 kg - 4 pull ups - 6 atomic sit ups
then, without break, 10 mins of:
2 full cleans + shoulders-to-overhead ladder 1-2-3-...10 (one more STOH after the cleans on each minute)
Cleaned a bit of volume today! 4.8 tonnes to be exact. That's cross. I wonder what percentage would be prudent fo 80 reps based on Prillepin's chart?
Prowler finisher - 10 mins EMOTM
2x20m prowler: 0 kg, 20, 20, 30, 30, 40, 40, 50, 50, 50.
Abonner på:
Opslag (Atom)