30th MAR 2015: 70 kg snatch (low hang), 85 kg C&J, 101 kg front squat + gymnastics

30 Mar

   

Day # 51 eating clean. 

I had planned an active recovery day after doing CrossFit Open WOD 15.5 two times in 3 days = DOMS. It didn’t really go as planned, but I had a fun day.

First, gymnastics @ CrossFit Hellerup with Polle, Julius and Tomeu while cheering for Søren in 15.5. Then, lifting @ IK99 with Polle, Søren & IK99’ers.

Gymnastics

5 rounds:

  • 7 strict HSPUs + 5 kipping (EROM)
  • 7 supine ring rows

4 rounds:

  • 20 sec parallette L-sit hold
  • 20 sec superman hold

4 x 8 reps strict T2B

4 x 4 strict pull-ups (2 sec up, 2 sec down)

4 rounds:

  • 20 ring plank hold
  • 20 sec free handstand hold

Lifting

Repeating last Monday’s program. Took me a little longer to hit 70 kg in snatch again today. Added 5 kg to the C&J compared to last Monday (easy lift), and hit my PB minus 1 kg in front squat quite easy.

Snatch from low hang: 60 kg (2 reps) – 65 kg (1 rep) – 70 kg (1 rep, fail) – 63 kg (1 rep x 2) – 65 kg (1 rep) – 68 kg (1 rep)  – 70 kg (1 rep) PB

C&J: 65-75-80-85 kg (1+2 reps)

Front squat: 85 kg (2 reps) – 95 kg (2 reps) – 101 kg (1 rep)

http://youtu.be/GnVxuuhKCJw

Snatch deadlift to knees (3 sec hold): 4 x 4 reps @ 85 kg

29th MAR 2015: Open WOD 15.5, squats, WOD (prowler/dips)

29 Mar

 

 Training with Mons, Louise H, Søren & Polle @ CF Gladsaxe at 8AM today.

WOD

27-21-15-9 reps:

  • Row (cal)
  • Thrusters @ 30 kg

Time: 8:34 min (first try was 9:09 min)

This marks the end of CrossFit Open 2015 for me. Most of all, I’m happy to have recovered quite well from beeing really sick for 1+ year. I’ve also changed CrossFit gym, which marks a fresh start with positive people. 

Making up own rules as my old gym did on top of CrossFit HQs rules (didn’t know that it was possible to do when rules are conflicting) to keep me and my friends away from a chance of going to Regionals is just a sad shadow side of CrossFit. It’s my own fault that I didn’t realize this earlier. Good luck to all going to Regionals!

Squat

Back squat (1 rep): 100-105-110-110 kg

Back squat: 5 x 5 reps @ 75 kg

Kept it light today

WOD

5 rounds:

  • 40 m prowler push @ 80 kg
  • 5 ring dips

Finisher

  • Supine ring rows: 3 x 7 reps
  • 1200 m run

28th MAR 2015: Lots of squats, lifting, WOD (DL/box jumps), gymnastics

28 Mar

  

CrossFit Open 15.5 crew 💙 Julius and Philip crushed 15.5 today. I’ll (maybe) give it a new try tomorrow.

Training at IK99 Weightlifting Club and then at Hellerup CrossFit today.

Sleep: 7 hours, feeling tired. Edema/swell: better in general.

Gymnastics and WOD was easy today. Lifting a little harder but still fine numbers.

Lifting

Back squats: 5 x 5 reps @ 100 kg

Snatch (2 reps): 45-55-60-63-63-65 kg

Squat clean (2 reps): 65-75-78-78-75-75 kg

Jerk from split: 4 x 3 reps @ 65 kg

WOD

7 rounds:

  • 3 sumo-deadlifts @ 95 kg
  • 10 box jumps 20”

Time: sub 5 min

Gymnastics

  • Strict HSPUs: 3 x 7 reps
  • Pull-up top hold: 3 x 25 sec (+5 sec in each set)
  • Negative pull-ups (7 sec down): 3 x 5 reps
  • 3 x 10 m handstand walk

27th MAR 2015: Heavy lifting combi day, squats + Open WOD 15.5

27 Mar

  

Day # 48 eating clean.

Sleep: 7 hours. Edema/swell: better, but still there. Felt tired, but training went super fine. Lifts felt SO light.

Training with Polle & Søren first at CrossFit Hellerup, and then at IK99 weightlifting club.

WOD

15.5 (thrusters UB, need to push harder on the rower)

Lifting

Snatch from low hang + squat snatch: 55 kg (2+2) – 60 kg (2+2 x 2) – 65 kg (1+1)

Power clean + squat clean + split jerk: 65 kg (2+2+2) – 70 kg (2+2+2) – 75 kg (1+1+2) – 77 kg  (1+1+2) PR - 65 kg (2+2+2) – 75 kg (1+1+2) – 80 kg (1 squat clean + 2 jerks)

Snatch pulls: 4 x 4 reps @ 70 kg

Back squat (1 rep): 105-110-115 kg

26th MAR 2015: 12 weeks health project at work + easy training session today

26 Mar

 

 Day # 47 eating clean.

Our 12 weeks health project at work driven by Vdotperformance started today with a great motivational speach by Christian Bitz. Excited to see where it’ll take me. I’ve joined the mindfull/stress sessions. Having been sick for 1+ year has changed a lot for me.

Training with sweet Polle today!

Warm-up

2 rounds:

  • 10 T2B
  • 10 dips

Lifting

Back squat (1 rep): 105-110-115 kg

Power clean: 65 kg (2 reps) – 70 kg (1 rep x 2) – 73 kg (1 rep)

Overhead squat (2 reps): 44-55-65-75 kg

Just some light lifting today.

WOD

  • 50 DUs
  • 50 box jumps
  • 40 DUs
  • 40 KB swings @ 20 kg
  • 30 DUs
  • 30 box jumps
  • 20 DUs
  • 20 KB swings @ 20 kg
  • 10 DUs
  • 10 box jumps

Abs

50 Russian twists @ 15 kg

That’s it!

25th MAR 2015: Front squat @ 102 kg, snatch complex @ 65 kg, power clean + push jerk @ 80 kg #JustPRsToday

25 Mar

 

 Rushed to training directly from accupuncture. Felt really tired, but I had a SUPERB training today. Training with the coolest crew on plateau # 4 today (Polle, Søren, Hargett and Kris).

Day # 46 eating clean. Sleep: 8 hours. Edema/swell: less but still there.

Lifting

Front squat: 95 kg (3 reps) PR - 100 kg (1 rep) – 102 kg (1 rep) PR

1 power snatch + 2 squat snatch: 55-60-63-65 kg PR (and also PR in power snatch)

http://youtu.be/hlCG9ggxIbA

Power clean + push jerk: 65 kg (2+2) – 70 kg (2+2) – 75 kg (1+2) – 78 kg (1+1) PR - 80 kg (1+1) PR

Clean pulls from low hang: 4 x 4 reps @ 92 kg

Shoulder pulls (3 sec top hold): 4 x 10 reps @ 25 kg

WOD

EMOTM x 16 min

  • Odd: 7 shoulder press + 7 push press @ 30 kg
  • Even: 7 strict pull-ups + 7 butterfly pull-ups

Good shoulder pump!

24th MAR 2015: 3RM back squat @ 110 kg (PR), barbell WOD, gymnastics + intervals

24 Mar

  

Number 6 in Denmark after 4 weeks of Open WODs. Not bad taken into consideration how ill I’ve been.

Sleep: 8,5 hours. Edema/swell: less than yesterday. Fine training session @ CrossFit Hellerup with lots of celebs (Julius, Hedelund, Mons, Søren & Polle)

Strength

Back squat: 105 kg (3 reps) – 110 kg (3 reps) PR - 115 kg (1 rep)

WOD

5 rounds of the complex (unbroken):

  • 5 deadlifts
  • 5 hang power cleans
  • 5 front squats
  • 5 push jerks
  • Rest as needed between sets

Performed @ 55-56-57-58-60 kg

Gymnastics

3 rounds:

  • Handstand walk
  • 2 x L-sit rope climb

Endurance

With a running clock:

Rowing – 5 sets (total time: 25 min)

  • 6 x 20 sec on, 20 sec off
  • 1:20 min break

Airdyner – 1 set (total time: 5 min)

  • 6 x 20 sec on, 20 sec off
  • 1:20 min break

WOD – 1 set (total time: 5 min)

  • 3 x 20 sec on, 20 sec off: max reps burpee box jumps 20”
  • 3 x 20 sec on, 20 sec off: max reps thrusters @ 30 kg

Distance biked

12 + 5 + 5 km = 22 km

23rd MAR 2015: Snatch from low hang @ 70 kg, C&J (2+2) @ 80 kg, 3RM squat @ 108 kg + WOD (row/heavy bench press) #PRBlast

23 Mar

  

Tip of the day: up to 40% off on bars on http://www.bodystore.dk. My favorite is ‘Blueberry Delight’ from Goodlife 💕

Sleep: 7 hours. edema/swell: bad (especially in the morning). 2 x super fine training session. 1st session with Polle. 2nd session with Polle & Søren.

:::Morning session @ CrossFit Hellerup:::

Warm-up

2 rounds

  • 15 cal airdyne
  • 7 butterfly pull-ups
  • 7 kipping pull-ups
  • 7 T2B

BW strength

  • 3 x 20 sec pull-up top hold
  • 3 x 5 negative pull-ups (7 sec down)

WOD

10 rounds:

  • 200 m row
  • 5 bench press @ 60 kg
  • 2 min break
  • 100 m heavy sled pull 

Total time: 22 min (supposed to be 55 kg bench press, but I loaded wrong and just kept going with 60 kg)

That’s 50 reps in total @ 60 kg. Not bad!

:::Afternoon @ IK99 Weightlifting Club:::

Squat (3 reps): 105-108-108-108 PR

Snatch from low hang: 55 kg (3 reps) – 58 kg (3 reps) – 60 kg (3 reps) – 63 kg (2 reps) – 65 kg (1 rep) – 68 kg (1 rep) – 70 kg (1 rep) PR

http://youtu.be/VtETEgNkqXc

C&J (2+2 reps): 55-65-75-80 kg PR

C&J (1+1 rep) as back off: 80-80-80 kg

Thrusters finishing on toes: 4 x 6 reps @ 45 kg

Snatch deadlift to knees (3 sec hold): 4 x 4 reps @ 75 kg

22nd MAR 2015: 7AM morning session

22 Mar

Woke up to this beautiful pic sent by Louise.

Training at 7:00 AM with Louise Hedelund & Søren. Wanted to do 15.4 again, since it’s right down my alley.

Fast in-and-out session. I had to make it home to 9AM.

WOD

Open WOD 15.4

I got 112 reps on Friday in a really bad set-up with mats gliding around. We therefore did the WOD at ‘Gladsaxe CrossFit’ this morning. They have a thick rubber floor = no mats needed. I went too slow my first try on Friday, so I tried to pace it more. It went well. I think HSPU is the movement I’m absolutely best at, and 15.4 is all about HSPUs and keeping the head close to the wall :-) #LuckyMe

Lifting

Back squats: 5 x 2 reps @ 105 kg

Abs

20 Russian twists @ 20 kg KB

21st MAR 2015: Squat, snatch, WOD (prowler/clean complex)

21 Mar



Saturday session with Polle & Søren @ CrossFit Hellerup. Shoulders are fine from 15.4 yesterday, so I’ll give it a new shot tomorrow, I think.

Strength

Back squat (4 reps): 95-105-107 kg (PR)

Lifting

  • Snatch (2 reps): 55-55-55-55-60 kg
  • Snatch: 5 x 1 rep @ 65 kg

WOD

10 rounds:

  • 15 m prowler push @ 75 kg
  • 1 power clean 
  • 1 hang squat clean
  • 1 front squat
  • 1 jerk

Performed @ 65-65-65-70-70-70-72-72-72-74 kg (with fine technique)

74 kg was my old max in power clean. It was super light. Hoping to get closer to 80 kg soon.

Distance biked

2 x 5 km

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