28th AUG 2015: 2 x great training sessions today

28 Aug

  

It’s been a long but great day. A tough week at work finished this afternoon. Next week will be easier. My husband is away on a business trip for the next 8 days. Hoping to catch up on my lack of sleep while he’s away 💤💤💤

2 training sessions today in great company.

:::Session 1:::

Training with Allan & Polle in the sun @ CrossFit Hellerup.

Warm-up

3 x

  • 200 m run
  • 5 KB swings @ 16 kg
  • 5 narrow grip OHS @ 20 kg
  • 5 squat jerks @ 20 kg

Strength

Hang power cleans (3 reps): 45-50-55-57-57-55-55-60 kg

Gymnastics

  • Negative HSPUs on 40 kg DBs: 10 reps accumulated
  • False grip ring pull-ups: 10 reps accumulated

Conditioning

10 rounds of prowler + 20 kg:

  • 1 min on
  • 1 min off

Strength

Front squat: 4 x 3 reps @ 65 kg (no belt)

WOD

4 rounds for time:

  • 500 m row
  • 10 OHS@ 48 kg

Result: 15:22 min

:::Session 2:::

At Vesterbronx Gym with Philip & Kristoffer + the NOCCO Denmark team.

Gymnastics

Handstand walk: 4 x 15-20 m

BW strength

5 rounds:

  • 3 strict C2B chin-ups
  • 10 pistols (no shoes)

WOD

‘J.T’

21-15-9 reps for time (and quality):

  • HSPUs
  • Ring dips
  • Push-ups

Time: 10 min

Prehab

3 x @ 15 kg barbell:

  • 10 Chinese side bends
  • 10 good mornings
  • 10 narrow grip shoulder press from the neck
  • 15 reverse bent over flys @ 2 x 2,5 kg
  • 10 shoulder press
  • 10 Jefferson curls @ 20 kg KB

Finished the day @ Halifax Burgerbar with Philip & Kristoffer. Great day.

Biking

30 km

Off to bed now 💤💤💤💤💤

27th AUG 2015: AMRAP/20 (run, WB, burpees), gymnastics, skills, strength

27 Aug

  
Training with Allan today @ CrossFit Hellerup. Everything went super fine (apart from squats 😂)

Warm-up

3 x

  • 200 m run
  • 12 m handstand walk
  • 10 pull-ups
  • 10 wallballs

Strenght

Back squat: singles up to 90 kg (55-75-85-90 kg)

Trying to get my squat mojo back.

WOD

20 min AMRAP:

  • 400 m run
  • 15 wallballs
  • 15 burpees

Result: 4 rounds (at 19:58 min)

Went better than expected. I was aiming for 3,5 rounds, but I managed to keep the pace throughout the WOD. Søren Rebsdorf + Allan wore a 10 kg weight vest.

Gymnastics

  • 3 x 10 weighted pull-ups @ 2,5 kg
  • 3 x 10 weighted dips @ 2,5 kg

This, on the other hand, went really well. Never burned out.

Core

  • 30 GHD sit-ups
  • 30 GHD back ext

Biking

23 km 🚴💦

26th AUG 2015: WOD (thrusters/run), lifting + gymnastics

26 Aug

  

  

Morning check at Physical-Movement by sweet Annika (my prehab has really paid off) followed by training with first Pia and then Lars @ CrossFit Hellerup.

Pic: German hang (2 grip variations).

Warm-up

  • 400 m run
  • 20 steps OH walking lunges @ 2 x 15 kg DBs
  • 10 strict pull-ups
  • 10 ring dips

Skills

10 min skin the cat in the pull-up bar practise + german hang (both grips).

Lifting

  • Back squat: 7 x 3 reps @ 80 kg
  • Deadlift: 7 x 3 reps @ 87 kg
  • Bench press: 7 x 3 reps @ 52 kg

WOD

3 rounds for time:

  • 15 thrusters @ 35 kg
  • 400 m run

Result: 7:40 min

Thrusters unbroken. 

Skills

3 rounds (not for time):

  • 10 1-legged box jumps (right) 19”
  • 10 1-legged box jumps (left) 19”
  • 60 sec accumulated free handstand hold
  • 5 skin the cats (rings)

Biking

30+ km

25th AUG 2015: Horrible grip-WOD (T2B + swings) – and a fast training session

25 Aug

  

Super effective training session with Allan today. Chasing him makes me much better. I rarely win, but that doesn’t matter at all.

I’m the only lawyer at work this week in our department. Super buisy week – and just trying to squeeze a little training in here and there. So far, I’m at 2/2 days.
New flashy tights from Casall btw 💙🎏💕 

Warm-up

3 x

  • 150 m row
  • 5 KB swings @ 16 kg
  • 5 natrow grip OHS @ 40 kg
  • 5 squat jerks @ 40 kg

Lifting

Muscle snatch: 35 kg (3 x 3 reps) – 38 kg (2 x 1 rep) – 40 kg (1 rep) – 38 kg (2 x 1 rep)

Hang power snatch (3 reps): 35-40-42-42-45-45-45 kg

WOD

For time:

  • 20 T2B
  • 20 KB swings @ 16 kg

Result: 4:59 min

Swings: all UB. T2B: UB / 11-9 / 8-8-4 reps.

Finisher

3 x

  • 60 sec flutter kicks
  • 60 sec plank
  • 60 sec Russian twists @ 16 kg

Prehab

  • Seated good mornings: 3 x 10 reps @ 15 kg barbell
  • Seated narrow grip shoulder press from the neck: 2 x 10 reps @ 15 kg barbell
  • Bent over barbell rows: 2 x 10 reps @ 15 kg barbell

Biking

18 km

24th AUG 2015: Gymnastics AM session + CrossFit PM session

24 Aug

  

 

Wanna go back soon #ClubLaSantaSport ☀️🏊🏼🏃💦 

:::Morning session:::

Prehab

3 x (@ 20 kg barbell)

  • 10 Chinese side bends
  • 10 good mornings
  • 10 narrow grip shoulder press from the neck
  • 15 reverse flys @ 2,5 kg
  • 10 wide grip shoulder press from the neck

Then

3 x

  • 10 Jefferson curls @ 20 kg KB
  • 20 Russian twists @ 20 kg KB
  • 10 suitcase deadlifts @ 24 kg KB (right)
  • 10 suitcase deadlifts @ 24 kg KB (left)

Gymnastics

Gymnastics session with Cilie & coach Jonas. 3rd session today.

  • Strict ring MUs: 6 x 1 rep

Then

5 x

  • 3 back activated C2B chin-ups
  • 3 strict handstand push-up progressions (narrow grip) belly against wall

Then

5 x

  • 5 ring rows
  • 10 archer push-ups

Then

3 x

  • T2B progressions 20+5+5 reps
  • 30 reps hollow rock

Then

4 x

  • 5 sec handstand hold + 10 m handstand walk + 10 sec handstand hold

Then

5 x

  • 10 sec L-sit hold
  • 10 sec L-sit stretch

Super fine progress in today’s training. I love it!

:::Afternoon session:::

Training with Søren & Allan @ CrossFit Hellerup. 

Strength

Paused front squats (3 reps, 3 sec pause): 40-50-55-60-65-67-65-65 kg

Push press (3 reps): 35-45-50-55-52-50-52-50 kg

WOD

8 min AMRAP:

  • 5 power cleans @ 55 kg
  • 5 STOH @ 55 kg
  • 10 boc jumps 24”
  • 10 kipping HSPUs

Result: 2 rounds + 5 cleans + 5 STOH + 5 box jumps

Just felt heavy today!

Core

  • 2 x 10 strict T2B
  • 30 GHD sit-ups
  • 30 GHD back ext

Skills

2 x

  • 20 m handstand walk
  • 10 triple-unders
  • 20 sec L-sit C2B chin-up hold

Biking

20+ km

I stopped counting…

23rd AUG 2015: ‘Cindy’ + pump

23 Aug

  
Sunday AM session in the sun with Lars @ CrossFit Hellerup.

Strength

Back squat: 7 x 3 reps @ 70 kg (focus on positions)

Stiff legged deadlift Ed Coan-style: 6 x 6 reps @ 55 kg

DB bench press @ 2 x 15 kg: 12-13-14-15 reps

Deep rack dips: 4 x 12 reps

WOD

‘Cindy’

For time:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

Result: 23 rounds + 5 pull-ups + 3 push-ups

Went much better than expected. I was aiming for 20 rounds.

Biking

2 x 6 km

22nd AUG 2015: Strength, gymnastics + WOD in the sun

22 Aug

  
Morning training in the sun with Allan @ CrossFit Hellerup.

Warm-up

  • 4 x 10 reps hip taps (variation of shoulder touches)

Testing

  • Max reps strict pull-ups: 10 reps
  • Max reps butterfly pull-ups: 20 reps

I just have to do ‘Cindy’ tomorrow. Then I’ll be done with all tests.

Lifting

Paused front squat (3 reps – 3 sec buttom hold): 55-60-65-65-65 kg

Deadlift: 7 x 3 reps @ 85 kg (no belt)

Shoulder press: 7 x 3 reps @ 37 kg

Gymnastics

  • 4 x max distance handstand walk
  • 4 x 5 reps wide grip supine ring rows

WOD

6 rounds for time:

  • 200 m run
  • 5 hang power cleans @ 45 kg
  • 10 box jumps 20”

Result: 9:23 min

Fun battle with Allan in the WOD 😎

Biking

2 x 5 km

21st AUG 2015: Test day # 4, gymnastics etc

22 Aug

  
Training in the sun at CrossFit Hellerup with Lars, Søren & Pia.

Gymnastics

6 x

  • 4 butterfly pull-ups
  • 3 C2B pull-ups

Then

4 x

  • 10 ring flys
  • 10 windshield wipers
  • 10 ring push-ups (incl top turn-out)

Then

EMOTM x 20 min

  • 15 sec 1-arm handstand hold (belly against wall) alternating arms

Strength

Back squat: 4 x 3 reps @ 80 kg

Test WOD

For time:

  • 2000 m rowing

Result: 7:43 min

WOD

3 rounds:

  • 200 m run
  • 6 thrusters @ 35 kg
  • 9 K2E
  • 12 box jumps 20”

3 min break

  • 2000 m row

3 min break

3 rounds:

  • 200 m run
  • 6 thrusters @ 35 kg
  • 9 K2E
  • 12 box jumps 20”

Finisher

  • 3 x 10 reps Chinese side bends @ 20 kg
  • 3 x 10 good mornings @ 20 kg

Biking

2 x 10 km

20th AUG 2015: Test day # 3, strenght + gymnastics

20 Aug

  

Great crowd at CrossFit Hellerup today: Søren, Sissi, Pia, Lars, Philip, Mainz & Seb. Training with Philip + Lars.

Strength

  • Every 30 sec for 12 min: 1 power clean + 1 push jerk @ 55 kg
  • Pause front squat: 7 x 3 reps @ 60 kg (1st rep: 5 sec pause, 2nd rep: 3 sec pause, 3rd rep: 1 sec pause)

Gymnastics

5 rounds:

  • 3 strict chin-ups @ 2,5 kg
  • 3 strict ring MU progressions @ 2,5 kg

Then

  • 8 reps rope pull-ups

Then

3 sets of:

  • 3 strict HSPUs (belly against wall)
  • 3 m handstand walk
  • Handstand piroette
  • 3 m handstand walk back to the wall
  • 8 kipping HSPUs

Challenging handstand complex – but good fun.

Test WOD

16 min AMRAP:

  • 200 m run
  • 15 box jumps 20”
  • 10 hang power cleans @ 50 kg
  • 5 triple-unders

Result: 5 rounds + 100 m run

Core

6 rounds:

  • 10 Chinese side bends @ 15 kg barbell
  • 10 sots press @ 15 kg (odd: snatch press from neck // even: clean press from front)
  • 10 V-ups @ 5 kg bumper plate
  • 10 hollow rocks @ 5 kg bumper plate

Finisher

4 rounds:

  • 1 min prowler run (no extra weight)
  • 1 min rest

Biking

2 x 10 km

19th AUG 2015: Test day # 2 + misc

20 Aug

  
Training in the sun at CrossFit Hellerup with Lars.

First – more test results:

  • Deadlift (1 rep): 120 kg
  • Max reps unbroken ring dips: 20 reps

Test WOD:

3 rounds for time:

  • 300 m run 
  • 20 T2B (each break = 5 burpees)

Result: 5:57 min (break after 15 reps in 3rd round)

Prehab/warm-up:

3 x

  • 15 narrow shoulder press from the neck @ 15 kg barbell
  • 15 deep good mornings @ 15 kg
  • 15 SDHP @ 20 kg KB
  • 30 Chinese sidebends @ 15 kg
  • 30 Russian twists @ 20 kg KB
  • 15 suitcase deadlifts @ 20 kg KB (right)
  • 15 suitcase deadlifts @ 20 kg KB (left)
  • 15 shoulder press (front) @ 15 kg
  • 15 reverse bent over flys @ 2 x 2,5 kg
  • 15 wide shoulder press from the neck @ 15 kg 

Then

4 x

  • 10 Jefferson curls @ 20 kg KB
  • 12 deep rack dips

Strength

  • DB bench press @ 2 x 20 kg: 6-5-4-3-2-1 reps
  • Deadlift: 6 x 3 reps @ 90 kg
  • Back squat (10 reps): 55-60-65-70 kg

Gymnastics

  • 5 x free handstand hold
  • Shoulder touches: 30-20-30-20 reps
  • Archer push-ups on rings: 4 x 10 reps
  • 3 x 10 reps ‘around the world’ progressions
  • Stretching for upper back x 5 sets

Biking

2 x 5 km

Follow

Get every new post delivered to your Inbox.

Join 1,556 other followers