30th AUG 2014: Easy lifting today!

30 Aug

2 days to my lifting meet. Didn’t do a lot today!

Warm-up

2 x

30 DUs
10 push-ups
30 bicycle crunches

Lifting

Snatch: up to 3 x 1 rep @ 60 kg

C&J: up to 3 x 1 rep @ 75 kg

Front squat: up to 2 reps @ 80-85-90 kg

… then I went to the sauna with Søren!

That’s it!

Distance biked

2 x 7 km

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29th AUG 2014: Power snatch + C&J!

29 Aug

Shared platform with Simon Johnsen today. He’ll also be lifting at the World Championships for Masters. We’re both from IK99 and CrossFit Butcher’s Lab/Garage.

Endurance

A little light CrossFit as endurance today!

No running, nothing crazy!

Lifting

Refreshing to do power snatch + power C&J today!

Power snatch: up to singles @ 55-60-60-60-60 kg

Power clean & push jerk: up to singles @ 65-70-75-72,5-65 kg

Back squat: up to 2 reps @ 95-100 kg

I’ll just do some light lifting the next 2 days. Absolutely nothing else. I’m actually enjoying it!

BW stuff

3 rounds:

20 GHD sit-ups
20 GHD back ext
Strict pull-ups (wide grip): 5-12-5 reps

Distance biked

10 + 5 + 5 + 7 km = 27 km

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28th AUG 214: Active recovery day!

28 Aug

Just moving today. Nothing crazy due to my lifting meet on Monday. Also home alone with my son = resting some more and enjoying it!

Endurance

3,5 km running

Warm-up

12-8-4 reps:
Box jumps 24”
Alternating pistols (in running shoes)
Strict pull-ups

Skills

EMOTM x 7 min:

6 alternating pistols @ 16 kg KB
3 overhead squats @ 55 kg (narrow grip)

OHS – light!

WOD

5 min AMRAP:

15 STOH @ 30 kg
5 strict pull-ups

Result: 4 rounds (in 4:50 min)

Distance biked

2 x 12 km

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New ‘Casall sculpture tights. Get them here: http://www.casall.com + http://www.sportmaster.dk

27th AUG 2014: Running, lifting and a skills finisher

27 Aug

Good lifts today. Really light. No straps!

Endurance

3,5 km running

Thanks to Mainz and Søren for joining!

Warm-up

20 push-ups
40 alternating split jump squats
20 GHD sit-ups

Core

100 Russian twists @ 15 kg
50 bicycle crunches
50 sit-ups @ 15 kg

Lifting

Snatch (singles, no straps): 45-55-60-64-64-64-64 kg

C&J (1+1): 45-55-65-71-76-76-76-76 kg

Front squats (2 reps): 60-70-80-85 kg

Shoulder press: 4 x 4 reps @ 40 kg

Nice and easy!

Finisher

800 m run
Then
3 rounds:
7 strict HSPUs
14 burpees

Distance biked

2 x 10 km

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New ‘Casall sculpture tights. Get them here: http://www.casall.com + http://www.sportmaster.dk

26th AUG 2014: Grace, Karen, rowing and skills (MUs)

26 Aug

Training at Butcher’s Garage with good friends. Just cardio today!

Skills

EMOTM x 6 min:

1 strict ring muscle-up
5,10,15 etc m shuttle run

WOD

WOD 3a and 3b (the last WODs) for the ‘Battle of the East’ qualifier.

For time:

‘Grace’

30 C&J @ 40 kg

Then

‘Karen’

150 wallballs @ 14 lbs to a 9 foot target

Overall time: 13:07 min

Endurance

5 x 750 m rowing

* rest 1:1

Abs

100 Russian twists @ 15 kg
100 bicycle crunches

Distance biked

10 + 10 + 10 = 30 km

That’s it!

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Good friends + support team of the day!

25th AUG 2014: Super fine Monday training!

25 Aug

Great training today. I love it! Next lifting meet is next Monday. Nothing super heavy/crazy (CrossFit) this week!

Endurance

2 km running

… to another gym to meet my powerlifting coach and a 1,5 walk and talk with him.

Warm-up

24 alternating split jumps
12 alternating pistols
12 strict pull-ups
16 alternating split jumps
8 alternating pistols
8 strict pull-ups
8 alternating split jumps
4 alternating pistols
4 strict pull-ups

Lifting

Snatch (2 reps): 35-45-55-60-62,5-64 kg

C&J (2+1 rep): 45-55-65-71-76 kg

Super lifting day! Finally, the lifts are just easy, clean and powerful. Thanks to the talented Mr. Simon Darville for coaching today!

Snatch high-pulls: 4 x 3 reps @ 69 kg

Clean pulls: 3 x 3 reps @ 86 kg

Core

100 Russian twists @ 15 kg
50 sit-ups @ 15 kg
50 bicycle crunches

WOD

3 rounds:

400 m run
20 sumo deadlift high-pulls @ 24 kg KB
15 dips

Time: 13’ish min

Distance biked

2 x 10 km

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Pic: Simon Darville and me when we visited ‘CrossFit Whity City’ in Tel-Aviv (Israel) after lifting at the European Championships in Weightlifting (April 2014).

24th AUG 2014: 2 x endurance + 2 x WODs

24 Aug

Nothing crazy today. Had a great training and actually enjoyed training alone. Trained at the local gym, Gladsaxe CrossFit. Super cool gym.

Endurance

4 km running

Rowing intervals

6 x 500 m rowing

Pace: 2:00 min/500 m

* rest: 1 min between intervals

WOD # 1

75 wallballs for time @ 14 lbs

* each break: 100’ish m run (maybe a little more)

Result: 3:28 min (2 breaks)

WOD # 2

This was a fun one!

For time (break up as needed):

50 strict pull-ups
100 kipping handstand push-ups
150 double-unders
200 m prowler push @ 90 kg (high, low, high, low, high)

* every 2nd min: 1 power clean @ 65 kg

Result: 26 min

Did 10 rounds of: 5 pull-ups, 10 HSPUs and 15 DUs and finished off with prowler push after completing the rest. Quite cool that I’m now able to do 50 strict pull-ups in a WOD (and it was quite easy). Great challenge.

Distance biked

2 x 3 km

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Pic: 70 kg snatch + yesterday’s CrossFit buddies, Søren and Louise.

23rd AUG 2014: Some lifting, running and WOD’ing

23 Aug

Lifting up to my start weights’ish for my next weightlifting meet today. Not a super day, but the lifts were there.

Warm-up

2 x

5 strict pull-ups
10 push-ups
10 split jump squats

Lifting

Snatch: up to 65-68-68-68-70 kg

C&J: up to 75-80-83 kg

Fine weights to be able to hit any day!

Front squats: 65 kg (3 reps) – 75 kg (3 reps) – 80 kg (3 reps) – 85 kg (3 reps) – 90 kg (1 rep x 3)

Shoulder press: 4 x 3 reps @ 45 kg PB

Fine progress in shoulder press.

Abs

100 bicycle crunches
100 Russian twists @ 15 kg

WOD

You go, I go with Søren:

80 burpees
40 power cleans @ 55 kg
20 STOH @ 55 kg

Everything divided 50/50. Supposed to be a 7 min AMRAP with 50% of the reps, but I needed a little motivation and talked Søren into joining. STOH were super light!

Endurance

3,5 km running

Biking

2 x 7 km

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Just got the new collection from Casall. I love it. Get inspired on www.casall.com and www.sportmaster.dk

22nd AUG 2014: Lifting + endurance

22 Aug

Light training today. Planning to lift heavy tomorrow morning!

Endurance

3,5 km running

Warm-up

2 rounds:

5 strict C2B chin-ups
10 push-ups
15 air squats

There’s an outdoor rack in the park where I run. I always do something when I pass by it!

Lifting

Snatch (2 reps): 45-55-60-65-60-60-60 kg

C&J: 55 kg (2+1) – 65 kg (2+1) – 75 kg (2+1) – 80 kg (1+1)

Power clean with low catch to squat clean: 5 x 5 reps @ 45 kg

Clean pulls: 4 x 3 reps @ 85 kg

Back squats (3 reps): 65-78-88-95-103-103 kg

Abs

100 bicycle crunches
100 Russian twists @ 15 kg

That’s it!

Distance biked

10 + 6 + 10 km = 26 km

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Pic: My son, Carl!

21st AUG 2014: Just CrossFit today!

21 Aug

Heavy lifting day yesterday + PRs (I’m still flying…) = no lifting today! Just fun. Nothing crazy!

Warm-up

2 rounds:

  • 30 double-unders
  • 10 overhead walking lunges @ 2 x 16 kg DBs
  • 5 strict pull-ups (wide grip)

WOD # 1

Did the 2nd qualifier for the “Battle of the East 2014″ competition! It felt horrible all the way.

For time:

Buy in: 150 reps double-unders

15-12-9 reps:

  • Thrusters @ 30 kg
  • Over the bar burpees

Time: 6:43 min.

All unbroken!

WOD # 2

3 rounds:

  • 500 m. row
  • 15 deadlifts @ 80 kg
  • 10 ring dips

Rowing: 2.00 min/500 m. Deadlifts: 8-7 reps each round. Ring dips: unbroken.

BREAK

Endurance

2,5 km running

Abs

50 sit-ups @ 16 kg
100 Russian twists @ 16 kg
50 bicycle crunches

WOD # 3

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters @ 35 kg
Strict handstand push-ups

Time: 12 min

Shoulder burner!

WOD # 4

10-9-8-7-6-5-4-3-2-1 reps of:

Front squats @ 35 kg
Burpees

Time: 6 min

Finisher

3 rounds:

5 strict UB pull-ups
10 UB ring dips
20 UB shoulder touches

Thanks to Jesper + Seb for pushing me today!

That’s it!

Distance biked

11 + 4 + 4 + 12 km = 31 km

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