2nd JUL 2015: Pull-up complex, WOD (row/WB/swings) + swimming

2 Jul

 Evening selfie from our garden. It’s finally summer in Denmark ☀️

Fast training session in the heat @ CrossFit Hellerup.

 Warm-up

3 x

  • 14 box jumps 20”
  • 7 wallballs 14 lbs (men’s target)
  • 7 DB push press @ 2 x 15 kg

Pull-up complex

3 x

  • 7 T2B
  • 5 butterfly pull-ups
  • 3 kipping C2B pull-ups
  • 1 bar MU

WOD

3 rounds for time:

  • 600 m row
  • 15 wallballs
  • 15 KB swings @ 24 kg

Time: 14:08 min

Finisher

400 m ocean swim

Biking

20 km

1st JUL 2015: Lots of strength training today ☀️

1 Jul

  

Training @ CrossFit Hellerup in the sun today ☀️

Squats

  • Pause back squat (3 reps): 75-80-85-83 kg
  • Back squat: 4 x 6 reps @ 85 kg

Core

  • 3 x 10 Chinese side bends @ 15-20-20 kg barbell

Lifting

  • Squat snatch (3 reps): 45-50-50-54-54 kg
  • Squat clean + split jerk (3+1 reps): 55-60-60-60-60 kg

Dialing in on technique. It went super fine.

Pump

  • Sholder press: 5 x 5 reps @ 35 kg
  • Bench press: 4 x 8 reps @ 50 kg
  • Reverse grip bent over rows: 4 x 8 reps @ 40-50-50-40 kg

30th JUN 2015: Squats + WOD in the sun ☀️

30 Jun

  

Corporate dinner at ‘Warpigs’ in the meatpacking district today. Good fun – and therefore also a very short training session @ CrossFit Hellerup in the sun with Polle, Tomeu, Martin & Søren.

Lifting

Overhead squat: up to 5 easy reps @ 60 kg

Back squats (3 reps): 55-75-95-100-95 kg

WOD

8 min AMRAP:

  • 5 hang squat snatch @ 40 kg
  • 5 overhead squats @ 40 kg
  • 10 strict HSPUs
  • 10 push-ups

Result: 3 rounds

Tough for the wrists today.

Core

  • 2 x 15 reps GHD sit-ups
  • 2 x 15 reps GHD back ext + 10 sec top hold after last rep

Biking

12 + 5 + 5 + 5 km = 27 km

29th JUN 2015: Lifting weights today

30 Jun

  

BW strength

  • 5-4-3-2-1 reps strict pull-ups
  • 10-8-6-4-2 reps KB high-pulls @ 24 kg
  • 10 super deep strict ring dips

Mobility

1 hour of mobility drills at work coached på a physiotherapist.

  • KB hamstring stretch standing on a box
  • Trigger point stretch for upper back with broom stick
  • Trigger point/foam roller massage (sides, under arms)
  • Trigger point massage for lower back
  • Lying hamstring stretch (left, right)

Core

3 x 10 Chinese side bends @ 15 kg barbell

Lifting

Front squats (2 reps): 80-82-80-80-80-80 kg

Muscle snatch (4 reps): 35-35-37-40-35-35 kg

Snatch grip push press from the neck (2 reps): 60-60-60-60-62 kg

Snatch pulls: 4 x 2 reps @ 65 kg

Complex

10 sets:

  • 1 power clean
  • 1 push jerk
  • 1 squat jerk (Chinese jerk)

Performed @ 35-45-50-52-53-54-55-57-58-59-60 kg

Thought the squat jerk would be the limitation, but 60 kg as the 3rd lift of the complex felt super light. Will go higher next time.

Biking

18 km

28th JUN 2016: Super Sunday Session

28 Jun

  

The intention was a light Sunday session after yesterday’s competition. How you feel if often a lie – it went much better than expected.

Lifting

Pause back squat: 80 kg (3 reps) – 90 kg (3 reps) – 95 kg (1 rep)

Back squat (back off): 20 reps @ 60 kg

Only used belt at 95 kg.

Clean deadlift (2 reps): 85-95-105-90-95-95 kg

BW strength

  • Strict C2B chin-ups: 5-4-3-2-1 reps
  • Ring dips: 10-8-6-4-2 reps

DB pump

DB bench press: 10-10-10-15 reps @ 2 x 15 kg

WOD

Team WOD with Tomeu & (another) Søren.

For time:

  • 100 wallballs 9/6 kg
  • 100 kipping HSPUs (85 cm)
  • 100 box jumps 24/20”
  • 100 KB swings 24/16 kg

Finisher

  • 2 x 14 GHD sit-ups
  • 2 x 14 GHD back ext

Followed by….

A refreshing dip in the ocean with Sissi & Cindie.

Biking

12 km

27th JUN 2016: GRID summer challenge @ CrossFit Hellerup (1st place)

28 Jun

  
First time trying a GRID competition. In team with Søren & Allan (1 man, 1 woman, 1 master).

Set-up: Cup system on a GRID inspired lane where 2 teams go head to head. 1 person working at the time, while the 2 others are waiting in the start area. Every switch = running back to switch person.

Tie break indicator

5 min rowing for meters

Placement: 4th

WOD 1a

  • 40 burpees to plate
  • 30 box junps 24/20”
  • 20 burpees over the box jumps 24/20”
  • 10 box overs @ 2 DBs @ 20/10 kg

Result: win

WOD 1b

4 min:

  • 200 m sprints

Result: win

WOD 2a

  • 3 suicide runs
  • 30 KB swings @ 32/24 kg
  • 3 suicide runs
  • 30 KB thrusters @ 2 x 20/12 kg
  • 3 suicide runs
  • 30 1-arn KB OHS @ 24/16 kg

Result: win

WOD 2b:

4 min:

  • Establish 5RM thruster 

Result: win

WOD 3:

  • 34 hang power cleans @ 60/40 kg
  • 34 fat bar OHS 50/30 kg
  • 34 sandbag throws over the shoulder
  • 34 slam balls over the wall 20lbs (1 person holding the wall)

Result: win

We made it to the final and had to battle for the gold.

WOD 4

For time:

  • 400 m run
  • 21 HSPUs (againt a wall/wooden board supported by 2 team mates)
  • 21 bear complex 70/45 kg
  • 400 m run
  • 15 HSPUs
  • 15 bear comlex 70/45 kg
  • 400 m run
  • 9 HSPUs
  • 9 bear comlex 70/45 kg

Result: win

Overall result: 1st place

Good fun, great team, lots of tactics.

Biking

10 km

26th JUN 2015: Lifting + gymnastics

26 Jun

  

Sunny day in Denmark today. Training with Polle & Tomeu @ ‘Trykkeriet’ (CrossFit Copenhagen).

Warm-up

1 km row

3 x

  • 3 MUs
  • 6 Chinese jerks @ 20 kg
  • 9 KB swings @ 24 kg

3 x

  • 10 Chinese side bends @ 15 kg
  • 5 OHS @ 15 kg
  • 5 snatch balance @ 15 kg

Lifting

  • 1 snatch push press + 1 snatch balance @ 45-55-60-62-60-62 kg

Complex:

  • 1 squat snatch 
  • 1 power clean
  • 1 hang squat clean

Performed @ 35-45-50-52,5-55-58-50-52,5-55 kg

Pause back squat (3 sec bottom pause): 75 kg (3 reps) – 80 kg (3 reps) – 82,5 kg (3 reps) – 85 kg (3 reps) – 90 kg (2 reps)

Gymnastics

  • Beginners movement to handstand press-up
  • 2 x 5 negative EROM HSPUs @ 2 x 45 lbs/20 kg DBs (5 sec down)

Finisher

  • 2 x 14 GHD sit-ups
  • 2 x 14 GHD back ext

Biking

20 km

25th JUN 2015: GRID inspired WODs + gymnastics/skills

25 Jun

  Running

5 km

Skills/warm-up

4 x

  • Hanstand walk incl free standing HSPU practise
  • 10 strict T2B

3 x

  • 14 box jumps 20”
  • 7 air squats
  • 7 DB jerks @ 20 kg

3 x

  • 7 T2B
  • 5 butterfly pull-ups
  • 3 C2B pull-ups

WOD

Allan and I practised WOD 1-3 for Saturday’s team challenge @ CrossFit Hellerup which is a GRID inspired challenge.

WOD 1

  • 40 burpees to plate
  • 30 box jumps 24/20”
  • 20 burpees over the box
  • 10 DB box overs 2 x 20/15 kg DBs

WOD 2

  • 3 suicide runs
  • 30 KB swings 32/24 kg
  • 3 suicide runs
  • 30 KB thrusters @ 2 x 20/12 kg
  • 3 suicide runs
  • 30 1-arm KB overhead squat @ 24/16 kg
  • 4 min for 3 pers to find 5RM thruster

WOD 3

  • 34 hang power cleans 60/40 kg
  • 34 fat bar OHS 50/30 kg
  • 34 sandbag over the shoulder
  • 34 slamball throws over the wall

Biking

20 km

24th JUN 2015: Just lifting weights today 💦

24 Jun

  

This was waiting for me at home today. Thanks NOBE aloevera Danmark & NOCCO ⭐️

Warm-up

3 rounds:

  • 10 Chinese side bends @ 15 kg
  • 5 OHS
  • 5 snatch balance
  • 5 sots press

Lifting

Front squat (2 reps): 75-80-82,5-85-82,5-80-75 kg

Squat clean from hang + split jerk (3+1 reps): 45-55-60-62,5-65-65-65-65-65 kg

Back squat: 6 x 6 reps @ 80 kg

Bench press (2 reps): 50-60-62,5-65-60-65-65 kg

Support exercises

1-arm rows: 4 x 8 reps (each arm) @ 25 kg (2 sec up, 2 sec down)

Strict chin-ups: 5-4-3-2-1 reps

Running

4 km

Biking

15 km

23rd JUN 2015: Mid Summer garden training

23 Jun

  

20 min training session at home today before our guests arrived.

Warm-up

3 rounds:

  • 14 box jumps 20”
  • 7 air squats
  • 7 DB split jerks @ 2 x 16 kg
  • 10 Chinese side bends @ 20 kg barbell

Strength

Back squat: 4 x 6 reps @ 75 kg

Good mornings: 3 x 10 reps @ 35 kg

Shoulder press: 3 x 5 reps @ 35 kg

This week I’m undergoing lots of tests at the hospital. 3 days of testing. Last day tomorrow (this week).

Follow

Get every new post delivered to your Inbox.

Join 1,520 other followers