23rd JUL 2014: Thrusters @ 30/40/50 kg + pull-ups/C2B/bar muscle-ups

23 Jul

Super early morning session on a sunny summer day. Gotta love it!

Endurance

5 x 600 m run

* rest 1:1

WOD # 1

4 individual rounds:

30 double-unders
20 wallballs @ 14 lbs
15 KB swings @ 16 kg
10 T2B

* rest 1 min between rounds

All unbroken!

WOD # 2

Then, I did a CrossFit Games-inspired WOD with the crew at the local box, Gladsaxe CrossFit. Good fun + tough!

For time:

21-15-9 reps:

Thrusters @ 30 kg
Pull-ups

Split time: 4:30 min

Then

15-12-9 reps:

Thrusters @ 40 kg
C2B pull-ups

Split time: 11 min (running clock)

Then

12-9-6 reps:

Thrusters @ 50 kg
Bar muscle-ups

Final time: 33:52 min RX

Thrusters were light. Did all of them unbroken. Bar muscle-ups took FOR EVER. I was tired at that point, and didn’t know if I could RX the WOD, so I’m happy that I managed!

Finisher

55 sit-ups @ 12 kg KB
55 Russian twists @ 12 kg KB
15 GH raises

Distance biked

2 x 2,7 km

Now, off to cirkus with my son, a swim in the ocean and BBQ dinner with good friends tonight #HighOnLife

20140723-103511-38111984.jpg

About these ads

Recent PRs

22 Jul

Quite a few PRs from my last 2 weeks of training and competing… Listing them here so I can remember them after my vacation as well!

Squat snatch: 3RM @ 65 kg

Squat snatch from hang: 1RM @ 70 kg

Power snatch: 3RM @ 60 kg

Overhead squat: 3RM @ 85 kg

Snatch balance: 1RM @ 92,5 kg, 2RM @ 87,5 kg, 3RM @ 82,5 kg

Back squat: 3RM @ 115 kg, 5RM @ 110 kg

Front squat: 1RM @ 102,5 kg, 3RM @ 100 kg

Bench press: 1RM @ 82,5 kg, 2RM @ 80 kg, 5RM @ 73 kg

‘Helen’ in 8:42 min

‘The Seven’ in 25:56 min

Strict HSPUs: 30 reps

… and my weak spot – muscle-ups: 20 reps in a 20 min EMOTM-WOD.

I love it!

20140722-220852-79732626.jpg

22nd JUL 2014: 2RM bench press @ 80 kg, 5RM bench press @ 73 kg

22 Jul

Super early morning session before going to the beach!

Endurance

6 individual rounds:

400 run
10 burpees

* 1 min rest between rounds

Warm-up

15 strict pull-ups
3 Turkish get-ups @ 20 kg (with each arm)

Lifting

Snatch balance: 65 kg (3 reps) – 77,5 kg (3 reps) – 82,5 kg (3 reps) PB – 88 kg (1 rep)

Back squat (4 reps): 75-85-95-100 kg

Power snatch: up to 3 x 3 reps @ 55 kg

3 power cleans + 1 power jerk: 62,5 kg – 67,5 kg – 72,5 kg

Bench press (2 reps): 77,5 kg PB – 80 kg PR – 80 kg

Bench press (5 reps): 67,5 kg – 73 kg PR – 67,5 kg x 2 – 65 kg

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

Push press (9 reps) @ 53 kg

Core

15 GHD back ext @ 10 kg
55 sit-ups @ 16 kg KB

Distance biked

2 x 7 km

I was super tired today, so happy with my lifting results!

20140722-113911-41951547.jpg

21st JUL 2014: ‘Helen’ + 3RM front squats @ 100 kg!

21 Jul

Morning training at the local CrossFit Box, Gladsaxe CrossFit! Great crew.

Warm-up

400 m run
12 strict pull-ups
3 min rowing
3 Turkish get-ups @ 16 kg (each arm)

Lifting

Front squats: 90 kg (3 reps) – 95 kg (3 reps) – 100 kg (3 reps) PR – 100 kg (2 reps) PB – 102,5 kg (1 rep x 2) PB – 100 kg (1 rep)

Back squats: 5 x 5 reps @ 100 kg

Skills

2 x 5 strict pull-ups + 10 butterfly pull-ups

WOD # 1

EMOTM x 14 min:

1-10 min: 3 deadlifts @ 90 kg + 3 strict handstand push-ups

11+12 min: 4 deadlifts @ 90 kg + 4 strict handstand push-ups

13+14 min: 5 deadlifts @ 90 kg + 5 strict handstand push-ups

WOD # 2

‘Helen’

3 rounds:

400 m run
21 high KB swings @ 16 kg
12 butterfly pull-ups

Time: 8:42 min

All time best result. My previous best was 10:54 min. Still lots of room for improvement. I love it!

Lifting

2 squat cleans from above knees + 1 jerk: 55-67,5-75-80 kg

3 clean pulls from hang (below knee): 100-105-105 kg

Finisher

40 sec L ring-sit hold
120 sec plank hold
15 back ext
60 V-ups
100 bicycle crunches

Distance biked

2 x 2,7 km

20140721-135304-49984845.jpg

20th JUL 2014: ‘The Seven’

20 Jul

Not lifting this weekend…. I’ve had a heavy week. Decided to do a ‘hero WOD’ instead!

Endurance

2,7 km running

WOD

‘The Seven’

7 rounds for time:

7 handstand push-ups (did them EROM)
7 thrusters @ 40 kg
7 K2E
7 deadlifts @ 80 kg
7 burpees
7 KB swings @ 24 kg
7 pull-ups

Time: 25:56 min

I think my old result was 40:something min. OK improvement. All unbroken – just tired today!

Endurance

2,7 km run

That’s it!

20140720-124112-45672747.jpg

19th JUL 2014: Lots of ring muscle-ups!

19 Jul

First vacation day. Slept 10 hours. No lifting today! Needed a rest day. Did a challenging 20 min WOD with 20 ring muscle-ups instead. It went super fine. Happy to make progress in my biggest weakness!

Endurance

2,5 km running

Warm-up

3 min rowing
60 V-ups
120 sec plank hold
100 bicycle crunches
1 min ring L-sit hold

WOD

EMOTM x 20 min:

1 ring muscle-up
2 front squats @ 70 kg
3 burpees

Smooth! I was really nervous going in to this WOD. Don’t think I’ve ever done 20 MUs in 1 day before – and for sure not in an EMOTM WOD. I LOVE IT!!!!!! Front squats were really light.

Finisher

EMOTM x 6 min:

5 butterfly pull-ups
10 split jump squats

Core

50 sit-ups @ 16 kg
50 Russian twists @ 16 kg
15 back ext

Distance biked

2 x 2,5 km

That’s it for today!

20140719-160930-58170498.jpg

18th JUL 2014: 5RM back squat @ 110 kg!

18 Jul

:::MORNING:::

2,5 km run

:::AFTERNOON:::

Warm-up

4 individual rounds:

30 double-unders
20 wallballs
15 KB swings @ 16 kg
10 T2B

* 2 min rest between rounds

All unbroken!

Ring skills

5 x ‘skin the cat’ (4+1)

Lifting

Back squats: 85 kg (3 reps) – 95 kg (3 reps) – 105 kg (3 reps) – 110 kg (5 reps) PR

Actually quite easy!

Squat snatch: 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (3 reps) – 65 kg (2 reps)

C&J: 55 kg (3+1) – 65 kg (3+1) – 75 kg (3+1) – 81 kg (2+1)

Snatch high-pulls: 4 x 4 reps @ 70 kg

Shoulder press: 4 x 5 reps @ 41 kg

Distance biked

12 + 3 + 10 = 25 km

20140718-170846-61726015.jpg

17th JUL 2014: 1RM snatch balance @ 92,5 kg, 3RM overhead squats @ 85 kg

17 Jul

:::MORNING:::

75 min. reformer training as part of the health initiative at work

Then

3 km running

:::AFTERNOON:::

Short training. Felt like quitting but I’m glad that I didn’t!

BW stuff

15 strict pull-ups
15 rack dips
15 push-ups

Lifting

Muscle snatch (2 reps): 45-46-47,5-50-50 kg PR

Snatch balance: 75 kg (3 reps) – 82,5 kg (3 reps) PR – 87,5 kg (2 reps) PR – 92,5 kg (1 rep) PR

Squat snatch from above knees (2 reps): 45-55-60-63-65 kg PB

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

Super lifting day despite of a major headache. All lifts were super light. Great balance + will power!

Distance biked

10 + 3,5 + 3,5 + 16 + 6 km = 38 km

20140717-215006-78606001.jpg

16th JUL 2014: 1RM bench press @ 82,5 kg, endurance + EMOTM barbell work and WOD

16 Jul

Super early morning session. Went super fine. Wasn’t in the best mood. Used that energy to get work done!

Endurance

6 individual rounds of:

200 m run
12 burpees

* 90 sec rest between rounds

Time: 1:20-1:25 min

Lifting

Snatch balance: 75 kg (3 reps) – 80 kg (2 reps) – 85 kg (1 rep) – 90 kg (1 rep) PB92,5 kg (1 rep x 2)

Sat under 92,5 kg two times…. Will get it soon!

Barbell gymnastics

EMOTM x 12 min:

2 power snatch + 1 hang squat snatch @ 55 kg

Tough and challenging mentally and physically!

Lifting

Bench press: 70 kg (3 reps) – 75 kg (3 reps) – 77,2 kg (2 reps) – 82,5 kg (1 rep) PR85 kg (1 rep)

Light!

Bench press (5 reps): 65-65-65-65-70 kg

WOD

3 min AMRAP:

10 power cleans @ 45 kg
7 strict handstand push-ups
5 burpees

- 2 min break -

3 min AMRAP:

12 power cleans @ 40 kg
9 kipping handstand push-ups
6 burpees

* goal: beat 1st score

Results:

Round 1: 2 rounds + 5 reps

Round 2: 2 rounds + 15 reps

BW stuff

Strict pull-ups: 5-5-5 reps

Finisher

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

Distance biked

2 x 10 km

20140716-101203-36723729.jpg

15th JUL 2014: Super fine lifting session, skills + WOD

15 Jul

Still challenged by the swell. Training went fine though. Fine focus. Easy lifts!

Endurance

6 x 400 m running

* rest 1:1

Lifting

Back squats: 75 kg (3 reps) – 85 kg (3 reps) – 95 kg (3 reps) – 105 kg (3 reps) – 95 kg (3 reps) – 105 kg (2 reps)

Snatch: 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (3 reps) – 65 kg (2 reps) PB – 60 kg (3 reps) – 65 kg (2 reps) PB

C&J (3+1): 55-65-75-80-75 kg

Snatch pull: 4 x 4 reps @ 67,5 kg

Clean pull: 4 x 4 reps @ 85 kg

Back squat: 75 kg (5 reps) – 85 kg (5 reps) – 95 kg (10 reps)

Long lifting session – went super fine though!

Gymnastics

2 x 20 m handstand walk

EMOTM x 5 min:

2 x legless rope climbs

WOD

I joined Lars’ WOD today. Fun!

EMOTM x 30 min:

1st: 1 min rowing (pace 1:50-1:55)
2nd: 5 push jerks @ 40 kg, 10 alternating pistols, 3 strict chin-ups
3rd: rest

Finisher

15 strict pull-ups
15 ring dips
5 ‘skin the cat’

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

Distance biked

2 x 8 km

20140715-165138-60698856.jpg

Follow

Get every new post delivered to your Inbox.

Join 1,292 other followers