19th AUG 2014: Cheers from Odense

19 Sep

I’m in Odense with Mette from AK Viking Weightlifting Club! Just some easy lifting today before my training meet tomorrow.

Warm-up

2 x

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

Lifting

Snatch: up to 3 singles @ 45 kg

C&J: up to 3 singles @ 60 kg

Distance biked

10 + 3 + 3 + 4 km = 20 km

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18th SEPT 2014: Outdoor training

18 Sep

Lots of positive words from friends around the world in continuation of yesterday’s blog post regarding getting back to my old shape/training more goal oriented. Thanks, friends. A few ‘hate’ messages as well/talking behind my back. I take it as a compliment. Hater’s gonna hate!

I have a training lifting meet on Saturday and have been pushing hard for a while, so I’m taking an easy week this week.

Today’s training

Super sunny day, so I decided to do a little something in the local park.

Endurance

3,5 km running

BW stuff

Still working on improving my top pull with upper hand grip.

3 x ME C2B top hold

3 x 7 negative pull-ups (5 sec exc)

Rack dips: 10-10-17 reps

Distance biked

2 x 10 km

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You can still get 17% discount on www.bodystore.dk by using the code: SARAH (except GASP + BetterBodies) until 30/9. Enjoy!

17th SEPT 2014: It’s been 1 year today!

17 Sep

Exactly 1 year ago today, I decided that I finally had the extra energy to start working on getting back to my old shape that I used to have before I got pregnant. It has not been easy, but it has been worth it. I’m a happier person, I have more energy at work and at home – and having more success and fun training and competing. Thanks to everyone who helped me/supported me/listened. I’m only doing this for myself – trying to enjoy life every single day!

Here’s my story in pics

2009 before I got pregnant

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CrossFit Regionals 2012 (spring)

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CrossFit Regionals 2013 (spring)

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Fall 2013

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Winter 2013

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2014

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Yesterday

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Going from 75+ kg BW to -63 kg – what did I change?

I skipped junk food and candy, got a coach to program CrossFit with much more endurance and WODs + skills fitted for me, started training gymnastics for CrossFit, kept the weights heavy while lifting, started sleeping more, eating more meals, and making healthier meal choices.

Now, I’m back in my old shape and have actually been it since Christmas 2013. I really prefer this version of me.

It’s taken a while to change, adjust and learn to live with, but it’s worth it and a part of getting a child, joggling a career and family etc at least for me – and quite a lot of other women, I guess!

Today’s training

Gymnastics

3 rounds:

2 strict ring MUs
10 GHD sit-ups

Then

3 x

3 strict bar MUs
10 false grip ring MU transitions

Then

5 x

3 Russian dips
3 strict behind the neck pull-ups (wide grip)

Then

4 x 10 + 10 sec handstand balancing

Then

3 x 5 sec handstand hold to 15 m handstand walk

Endurance

3,5 km running

Skills

7 x singles C2B pull-ups + 5 sec exc down

Lifting

Back squats (4 reps): 75-88-95-100 kg

Power snatch + snatch push press + OHS: 40 kg (3+3+3) – 43 kg (3+3+3) – 45 kg (3+3+3) – 47,5 kg (2+2+2) – 50 kg (2+2+2) – 52,5 kg (2+2+2)

Power clean + front squat + split jerk (3+3+3): 45-55-60-60-60 kg

Snatch high-pull: 4 x 4 reps @ 65 kg

Distance biked

11 + 4 + 6 + 3 km = 24 km

Fly with me on Instagram: @SarahLTK79

16th SEPT 2014: Lifting, short interval WOD, skills and running

16 Sep

Lots of good people @ Butcher’s Garage today. I always practise skills/weak spots on Tuesdays in order to get pointers from my skilled CrossFit friends. I always leave better/wiser. I love it. Thanks friends #TheFormerCompetitionTeam

Warm-up

2 x

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

Lifting

Snatch: up to 1 rep @ 65 kg

C&J: up to 1 rep x 2 @ 75 kg

Back squat (3 reps): 75-88-95-100-100 kg

Skills

Max reps UB kipping HSPUs in 40 sec (86 cm): 45-45-46 reps

* 80 sec break between sets

My friends were doing it in their program today. Wanted to see if I could beat their overall score (in 3 rounds) in just 2 rounds. I could! It was quite easy. I prefer strict HSPUs any day though.

Interval style WOD

3 rounds:

7 burpees
14 wall-balls
21 box jumps 20”

* 1 min break between rounds
** goal: sub 2 min/round

Results:

Round # 1: 1:24 min

Round # 2: 1:23 min

Round # 3: 1:21 min

Skills

3 rounds:

2 kipping ring MUs
7 T2B

Finally some progress in T2B. It went better than ever today. Thanks, Mainz & Pøhl.

Endurance

3 km run and talk with Mainz

Distance biked

2 x 10 km

Finisher

Mainz and I tested the new Bronx Burger affiliate in inner Copenhagen. We share a passion for food, CrossFit, lifting – and the maritime industry :-)

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15th SEPT 2014: Lifting (4s and 3s) + endurance

15 Sep

Endurance

4 km running

Lifting

Back squats: up to 4 x 4 reps @ 100 kg

Squat snatch (3 reps): up to 55 kg x 3 – 60 kg x 2

C&J (3+1 reps): up to: 60-65-70-70 kg

Snatch grip deadlift: 4 x 5 reps @ 65 kg

Shoulder press: 4 x 5 reps @ 37,5 kg

Distance biked

12 + 4 + 3 + 7 km = 26 km

That’s it!

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Get 17% off on www.bodystore.dk (until 30th SEPT 2014). Use the code: SARAH

* except: GASP + BetterBodies
** only in Denmark

My favorites are: Products from StarNutrition, Xtend, Oh Yeah bars and tools and clothes from Casall.

Enjoy!

14th SEPT 2014: Rowing, 20 min AMRAP (sled pull, T2B, HSPUs) + assistance work

14 Sep

I’ve had a buisy week at work and am trying to have longer evenings at home with my family during the week, so I had a little catching up to do today while my son was at football practise. Super fine Sunday session at Butcher’s Lab with sweet ‘Polle’ #ThanksForCheeringPolle

Endurance

2 km row

Warm-up

3 rounds:

25 Russian twists @ 16 kg KB
5 x ‘skin the cat’

First time I can do that many ‘skin the cat’ unbroken – it was super easy.

Then

100 bicycle crunches

WOD # 1

3 rounds:
15 push press @ 2 x 16 kg DBs
15 KB high-pulls @ 24 kg
Then
1 round:
10 hang squat cleans @ 40 kg
15 hang power cleans @ 40 kg
20 box jumps 24”
250 m row

WOD # 2

20 min AMRAP:

60 m sled pull @ 60 kg
15 T2B
30 kipping handstand push-ups

* buy-in: 800 m run
** at 10 min mark: 400 m run

Result: 3 rounds

HSPUs: unbroken. T2B: all in 2 sets. Run: a little longer than 800 and 400 m. Just felt like getting some fresh air :-)

Distance biked

2 x 11 km

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13th SEPT 2014: Saturday morning session

13 Sep

Endurance

3,5 km running

Lifting

Back squats: 75 kg (4 reps) – 88 kg (4 reps) – 100 kg (3 reps) – 106 kg (3 reps)

Snatch from hang (3 reps): 45-53-55-56-56 kg

Clean from hang: 7 x 3 reps @ 60 kg

Practising speed, balance, and receiving position.

Snatch deadlift standing on a 4 cm block: 4 x 4 reps @ 65 kg

Romanian deadlifts: 5 x 4 reps @ 72,5 kg

Distance biked

2 x 10 km

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12th SEPT 2014: Running and lifting

12 Sep

Fast training session today!

Core

30 sit-ups @ 10 kg
20 GHD back ext
50 Russian twists @ 15 kg

Endurance

3,5 km running

Lifting

Front squats (3 reps): 65-75-80-85-85-85 kg

Power snatch (3 reps): 45-50-50-50 kg

Power clean + split jerk (3+1 rep): 55-60-60-60 kg

Focus on speed, path, pull and balance in the olympic lifts!

Overhead squat (3 reps): 55:65-67,5-70 kg

Shoulder press (5 reps): 37,5-37,5-35-35 kg

That’s it! Nice and easy training session today. Finishing 1st of 9 weeks of my lifting program tomorrow.

Distance biked

2 x 10 km

I’ve been hungry like a horse all week, so finished the week with a good pizza and french fries. Haven’t had that for a while. Good stuff once in a while.

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11th SEPT 2014: Gymnastics, endurance + competition training

12 Sep

Gymnastics

3 rounds:

2/2/3 strict ring muscle-ups
10 GHD sit-ups

Then

5 rounds:

5 pike handstand push-ups (feet on high box, narrow grip)
3 strict wide grip behind the head pull-ups

Then

5 rounds:

5 Korean dips (underhand grip)
5 Bulgarian ring rows (+ 5 sec top hold on last rep)

Then

6 x handstand balancing

Lots of 5+ sec holds + 1 x 9 sec hold.

Then

3 x handstand hold to 15 m handstand walk

Then

3 x 7 negative pull-ups (5 sec exc)

Then

Ring dips: 15-10-8 reps

WOD

3 rounds:

400+ m run
15 thrusters @ 30 kg
15 pull-ups

Time: 11:30 min

Cool down

400 m walk

1000 m rowing

Endurance

8 x 200 m run

* rest 1:1

Skills WOD

12 min AMRAP:

10 m unbroken handstand walk
1 L-sit rope climb
10 ring push-ups
1 x 20 sec ring L-sit hold
30 unbroken double-unders

Result: 3 rounds

Strength

Shoulder press (5 reps): 37,5-37,5-37,5-35 kg

BREAK!

Competition team training

Joined the training at Butcher’s competition team today.

# 1

8 min/3 pers: 8 burpee C2B pull-ups + 1 x heavy bear complex (persons rolling in)

# 2

For time/4 pers:

20 alternating pistols (Frisk)
30 OHS 45/75 kg
60 FSQ
90 STOH
20 kipping deficit HSPUs (me)
90 STOH
60 FSQ
30 OHS
200 DUs (Tays)

Time: 24:something min

1 barbell. In team with Nina, Tays & Frisk.

Distance biked

2 x 14 km

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10th SEPT 2014: Running, lifting + a fast pull-up finisher

10 Sep

Still sore, but feeling much better today!

Endurance

3,5 km running

Super fine pace. I can now start fast and finish even faster. I try to push myself on the pace every day.

Lifting

Back squat: 75 kg (4 reps) – 88 kg (4 reps) – 94 kg (3 reps x 3)

Snatch (2 reps): 45-55-60-60-60-64 kg

C&J (2+1 rep): 66-63-63-68-70-72,5 kg

Working on speed + balance/finish in my lifts.

Push press (4 reps): 45-50-53 kg

Romanian deadlift: 5 x 4 reps @ 75 kg

Finisher

3 rounds:

15 butterfly pull-ups
15 KB swings @ 16 kg

Mainz gave me great pointers to the hip kip/gymnastic kip. Went super fine.

Distance biked

2 x 10 km

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