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.
søndag den 30. juni 2013
torsdag den 27. juni 2013
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.
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.
onsdag den 26. juni 2013
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!
If you are only going to read 3 books about being healthy and strong, it should be these:
Nutrition
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
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
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!
tirsdag den 25. juni 2013
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
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
mandag den 24. juni 2013
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)
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)
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