1st FEB 2015: Heavier squats + WOD

1 Feb

Training with sweet Polle today. I’m not sure my new medication is right. I’ve gotten the worst edema/swell today…

Strength

Back squat: up to singles @ 95-100-105-107,5 kg – then 5 x 5 reps @ 90 kg

I keep adding weight to my squats. Not bad!

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

WOD

3 rounds:

3 strict pull-ups
6 front squats @ 70 kg
9 ring dips
12 burpees

Finisher

4 x 250 m rowing intervals

* rest 1:1

Finisher

2 x 40 sec hollow rock hold

2 x 60 sec plank hold

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31st JAN 2015: Just some strength training today

31 Jan

Still trying to get smarter about how to live with hypothyroidsm (in Danish: lavt stofskifte). Seems like I can live normally through clean eating (no sugar, gluten, soy, cabbage, coffee, alcohol, peanuts etc), keep doing sports and getting enough sleep. That’ll be my focus from now on. Also looking into alternative solutions.

My body is still at a edema stage, so I’ve taken a few days without doing too much. Back on track tomorrow!

Endurance

2,5 km running

That makes it 103,5 km in January!

Lifting

Front squats: singles @ 85-87,5-90 kg – then 5 x 5 reps @ 65 kg

Shoulder press: 5 x 5 reps @ 35 kg

Good mornings: 5 x 10 reps @ 35 kg

Gymnastics

3 x 15 m handstand walk

Then I spent the rest of the day hosting a big competition ‘DM Styrkemangekamp 2015′ (the Danish Championships in olympic weightlifting and CrossFit).

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30th JAN 2015: 20 min session

30 Jan

Hosting a big competition tomorrow and started new medication yesterday, so I was tired and had sparse time.

Lifting

Front squats: up to singles @ 85-87,5-85 kg

Clean pulls: 4 x 4 reps @ 85 kg

Turns out that I’ve got low metabolism (as a diagnosis). Finally got the right medication (I hope). Was really tired today after 1+ year on a mentally and physically hard rollercoaster. The hospital fucked 2 tests up, so I’m still awaiting those results.

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My gym, Butcher’s Garage, closed today….. Words cannot describe how sad I am.

29th JAN 2015: Lifting + 7 min WOD (OHS @ 45 kg + C2B)

29 Jan

Lifting

Back squat: up to 1 rep @ 100 kg – then 4 x 8 reps @ 75 kg

Shoulder press: 4 x 5 reps @ 35 kg

Good mornings: 4 x 10 reps @ 35 kg

Slowly regaining my strength in shoulder press. Releiving!

BW strength

2 x 10 ring dips

WOD

7 min AMRAP:

3,6,9 etc reps of:

OHS @ 45 kg
C2B pull-ups

Result: 12 reps + 3 OHS

Hands are starting to heal. Took it easy. OHS unbroken (narrow grip), C2B by feel paying attention to ripped hands. Need to do more C2B pull-ups!

That’s it. Then I spent the rest of the day at the hospital :-(

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28th JAN 2015: #MainzfulnessLifting

28 Jan

Lifted with the talented Mr Mainz on platform 4 today. It went well! Best session in a really long time… #MainzfulnessLifting

Lifting

Back squats: up to 1 rep @ 95-105-105 kg – then 3 x 2 reps @ 95 kg

Snatch pull + snatch: 35 kg (2+2) – 40 kg (2+2) – 45 kg (2+2) – 50 kg (2+2) – 52,5 kg (1+2 x 2) – 55 kg (1+2 x 2)

C&J: 45 kg (3+2) – 55 kg (3+2) – 60 kg (3+2) – 65 kg (2+1 x 4)

Snatch high-pulls: 4 x 4 reps @ 60 kg

Shoulder pulls with 3 sec top hold (8 reps): 15-20-23,5-22,5-25 kg

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27th JAN 2015: Last training @ Butcher’s Garage + burger bash

27 Jan

Last training at Butcher’s Garage that’s closing 31st JAN. An end of a great era – and the beginning of something new. Will miss the Garage a lot!

Training with Polle, Søren & MA.

Endurance

3,5 km running

Lifting

Back squats: up to 1 rep @ 100 kg – then 3 x 5 reps @ 95 kg

First time I’m doing 5s @ 95 kg in newer time.

Barbell efficiency

EMOTM x 10 min:

3 thrusters @ 45 kg

– 5 min break –

EMOTM x 10 min:

5 overhead squats @ 45 kg

Gymnastics

Strict pull-ups: 3 x 5 reps

Strict handstand push-ups: 3 x 5 reps

Strict T2B: 3 x 5 reps

WOD

8 min AMRAP:

15 STOH @ 30 kg
15 box jumps 20”

Result: 7 rounds + 15 + 6 reps

– 5 min rest –

EMOTM x 4 min:

7 wallballs 20 lbs
5 strict C2B chin-ups

Then we went out for burgers to say proper goodbye to Mainz who’s going sailing in Monaco the next few months.

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26th JAN 2015: Weightlifting + BW strength

26 Jan

Fast training session today with Polle and Morten.

Warm-up

2 rounds:

5 strict pull-ups
20 overhead squats (narrow grip) @ 45 kg

Then

2 rounds:

20 sec rack L-sit-hold
10-20 sec free handstand hold

Lifting

Back squats: up to 1 rep @ 100 kg – then 3 x 3 reps @ 85 kg

Snatch from below knees + snatch from floor: 35 kg (2+2) – 40 kg (2+2 x 2) – 45 kg (2+2) – 50 kg (2+2) – 55 kg (1+2) – 53 kg (1+2) – 50 kg (1+2)

Clean + front squat + split jerk: 45 kg (2+3+2) – 55 kg (2+3+2) – 60 kg (2+3+2 x 2) – 65 kg (1+2+1 x 2)

Finisher

A) Good mornings: 4 x 10 reps @ 35 kg

B) Rack dips: 4 x 5 reps

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Pic: My twister ‘smoothie/soup/i use it for everything’ favorite electrical device at the moment.

25th JAN 2015: 5 km run, 3 km row, 300 DUs, WOD, skills + squats

25 Jan

Saving the best for last (a long cardio WOD). It was a little challenging in the Danish winter wonder land…

WOD

5 km run
3 km row
300 DUs

Then

21-15-9:

KB swings @ 24 kg
Deficit push-ups*
Kipping handstand push-ups

* ripped hands, so I did deficit push-ups instead of kipping pull-ups. Frustrating!

WOD

EMOTM x 5 min:

10 wallballs
10 alternating pistols
10 burpees

Skills

– 2 x legless rope climb

– 2 x 20 sec L-sit hold

– MU-practise (cannot do them yet, arms still bruised from being at the hospital this week and last week. Seriously frustrating)

Strength

Back squats:

5 reps @ 85 kg
4 reps @ 87,5 kg
3 reps @ 90 kg
2 reps @ 92,5 kg
1 rep @ 95 kg
2 reps @ 92,5 kg
3 reps @ 90 kg
4 reps @ 87,5 kg
5 reps @ 85 kg

Squatting was light today.

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24th JAN 2015: Squats, DL, WODs + skills

24 Jan

Training at Butcher’s with Søren & Polle.

Strength

Front squats:

10 reps @ 70 kg
8 reps @ 75 kg

Both sets were easy!

Deadlift:

5 reps @ 70-80-90-85-85-85 kg

3 reps @ 100 kg

WOD # 1

EMOTM x 10 min

5 hang power snatch @ 35 kg
20 DUs

Skills

EMOTM x 10 min:

4 UB ring dips

WOD # 2

EMOTM x 10 min*:

5 C&J @ 35 kg
20 DUs

* ripped hands so I did this instead of 7 min of 3-6-9 etc reps of C&J + T2B, which was on today’s program.

BW strength

Accumulating 20 strict pull-ups

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23rd JAN 2015: Friday fun, cool WOD and lots of squats!

23 Jan

Training with Polle, Søren, Frøsig & Team MA today.

Strength

Back squat: up to 1 rep @ 100 kg

Then

Back squat:

6 reps @ 65 kg
4 reps @ 75 kg
2 reps @ 85 kg
2 reps @ 90 kg
10 reps @ 85 kg

10 reps @ 85 kg wasn’t heavy. Still far from my all time best which is 10 reps @ 102,5 kg. Moving in the right directon though, and that’s good!

Power jerk from the neck + split jerk from the neck: 55 kg (2+2) – 60 kg (2+2) – 65 kg (1+2) – 70 kg (1+1) – 65 kg (1+2)

Skills

2 x handstand hold to 15 m handstand walk

WOD

10 min AMRAP:

40 hang power cleans @ 30 kg
30 OHS @ 30 kg
5 strict C2B pull-ups *

Result: 2 rounds

* supposed to be 20 kipping C2B according to the program, but my hands are filled with blatters from T2B etc :-(

- 2 min rest -

Then I joined the last 50% of Polle, Søren & Team MA’s WOD

2 rounds:

2 min on of:
10 DL @ 70 kg
10 over the bar burpees
Result: 2 rounds

– 2 min off –

2 min on of:
15 box jumps 20”
15 cal air dyne (1st round)/15 push-ups (2nd round)
Result: 1,5 and 2 rounds

– 2 min off –

I really like box jumps! Never thought I’d say that.

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Pic: Me in this edition of Bodystore.dk’s magazine.

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