16th APR 2015: Light + fast training session

17 Apr

 

Day 68 eating clean.

Sleep: 7 hours. Edema/swell: ALMOST GONE 

Lifting

  • Back squat (1 rep): 110-112-115 kg
  • Some light snatch + C&J

WOD

2 rounds:

  • 5 strict pull-ups
  • 10 alt DB snatches @ 20 kg
  • 15 kipping HSPUs
  • 20 box jumps 20”
  • 50 DUs 

15th APR 2015: Start weights for Saturday’s weightlifting competition

16 Apr

  

Day # 67 eating clean (it’s actually not hard anymore).

Hitting start weights for Saturday’s lifting meet.

Lifting

  • Snatch (1 rep): 65-65-65 kg
  • C&J (1+1 rep): 75-80-82 kg
  • Front squat (3 x 3 reps): 85-85-90 kg (EASY!)

Gymnastics

  • 2 x 5 strict pull-ups
  • 2 x 10 ring dips
  • 2 x 40 shoulder touches
  • 7 strict HSPUs + 50 kipping (UB) 🌟 … (could do more…)
  • 15 strict HSPUs

WOD

18 min AMRAP:

  • 5 burpee box jumps 30”
  • 10 push press @ 40 kg
  • 15 ring rows
  • 30 sec rest between rounds

Result: 8 rounds + 3 reps

That’s it. Fast training session – had to rush home to a sick kid.

Sleep: very poor (Carl was really sick in the night). Edema/swell: better but still there.

Other: Got treatment by Rudi Frederiksen (felt good afterwards) + did my meditation homework (2 x 8-10 min meditation).

14th APR 2015: Active recovery

15 Apr

  

7,4 km running

13th APR 2015: Mindfulness meditation, lifting, WOD (strict HSPUs/squats), gymnastics

13 Apr

  

Day # 65 eating clean.

Mindfulness meditation session after lunch as part of the health project at work. I had an out of this world experience – and felt tired the rest of the day.

This week is quite tight in terms of training, since I’ll be working a lot + am home alone with my son.

Squats

Back squat (1 rep): 100-110-120-115 kg

Lifting

Didn’t go that well today, but I got this:

  • Snatch: 67-68-68 kg
  • C&J: 80-80-83 kg

Gymnastics

  • 2 x 5 strict pull-ups
  • 2 x 10 dips
  • 2 x 40 shoulder touches

WOD

6-5-4-3-2-1 reps:

  • Strict deficit handstand push-ups (6” deficit)
  • Back squats @ 85 kg

Cash-out: 100 double-unders

* 10 wallball penalty if breaks

Time: 5:03 min (no penalties)

Fun WOD. Squats were almost too light.

Distance biked

22 km

12th APR 2015: Squat, run, gymnastics, WOD (box jumps, OH lunges, DUs)

12 Apr

  

Day # 64 eating clean. I’ve only been eating 1 thing today; homemade cauliflower pizza with serrano ham, fresh mozzerella, ruccola and fresh tomatoes. I finally managed to get the crust perfect without eggs, which I’m allergic to 🍕🍅🍕 

Catching up to finish this week’s program. It’s been a while since I finished it all. Feels good.

Sleep: poor (6 hours). Edema/swell: better but still there. Still really thirsty after Friday’s treatment by Rudi Frederiksen.

Running

  • 1 km run in the morning
  • 2,7 km run with Sissi, Kira & Polle

Did the rest of the training session with Tomeu…

Squats

Back squat (1 rep): 105-110-115-117-120 kg

Skills # 1

5 rounds:

  • 1 strict ring muscle-up 
  • 100 m run

Skills # 2

3 rounds:

  • 6 m handstand walk
  • 2 rope climbs

Skills # 3

2 rounds:

  • 200 m run
  • 10 strict T2B
  • 5 strict pull-ups

Abs

  • 100 Russian twists @ 15 kg
  • 100 bicycle crunches

WOD

21-15-9 reps:

  • Box jumps 24”
  • DB overhead lunges @ 2 x 10 kg
  • Double unders x 2 (42-30-18 reps)

Distance biked

2 x 6 km

I’m now at 45,6 km out of the 100 km in April. Hanging in there…


11th APR 2015: 7AM saturday session

11 Apr

  

Day 63 eating clean.

Fast morning session at 7AM prior to the annual meeting for all clubs under the Danish Weightlifting Federation, where I’m part of the board.

Warm-up

400 m row

Squat

Back squat (1 rep): 100-110-115-100 kg

Gymnastics

  • 2 x 5 strict pull-ups
  • 2 x 10 ring dips
  • 2 x 40 shoulder touches
  • 2 x 7 strict HSPUs

WOD

16 min AMRAP:

  • Odd: thrusters @ 40 kg
  • Even: 200 m row

Thrusters: 10-6 reps

Run

2 km run in the morning sun ☀️

I’m now at 41 km out of 100 km in April.

10th APR 2015: 70 kg snatch, 85 kg C&J, 120 kg squat, 18 min WOD + run

10 Apr

  

Day # 62 eating clean.

Sleep: 8 hours. Edema/swell: still there. Tried a treatment for edema this morning. Excited to see how it’ll work. Was tired the rest of the day + really hungry. Had to fight a little more lifting heavy today. It went ok though.

Training at CrossFit Hellerup with Polle, Søren, Tomeu & friends.

Lifting

Back squat (1 rep): 100-110-120-115-110-105-100 kg

Snatch: up to 1 rep @ 70 kg

C&J: up to 1 rep @ 85 kg

http://youtu.be/S601FP3Gx7w

WOD

18 min AMRAP:

  • 15 T2rings
  • 15 front rack lunges @ 35 kg
  • 5 box jumps 30”
  • 30 sec rest between rounds

Score: 5 rounds + 5 reps

Running

4 km run in the sun ☀️

9th APR 2015: 3RM squat @ 110 kg, MU/power clean WOD, gymnastics + running

9 Apr

  

Mindfulness course AND sleep course today at work as part of a 12 week health project driven by VdotPerformance with sessions several times per week. Really useful. 

My intention was to take a rest day, but the sun was shining and CrossFit Hellerup is on the way home from work, so I dropped in for a fast session.

WOD

20 rounds:

  • 1 ring muscle-up
  • 2 power cleans @ 60 kg

2 min break

  • 200 m sled pull @ 75 kg

Focus: better kip in MUs. 20 MUs are a lot for me, but I got them!

Gymnastics

  • 2 x 10 reps supine ring rows
  • 2 x 5 strict pull-ups

Back squats

Back squats: 100 kg (3 reps) – 110 kg (3 reps) PB – 115 kg (1 rep)

Finisher

200 reps core

Running

3,5 km running

I’m now on 33 km out of 100 km in April.

8th April 2015: Semi heavy training today, snatch (2 reps) @ 64 kg, C&J (2+2) @ 80 kg

8 Apr

  

Day 60 (out of 90) eating clean.

Sleep: 6,5 hours. Edema/swell: worse than yesterday, unfortunately 😰

Running

4 km with Søren & Strøm

Lifting

Front squat (1 rep): 80-90-100 kg

Back squat (1 rep): 100-105-110-115 kg

Snatch (2 reps): 55-60-62-64-64 kg

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

Shoulder press: 5 x 5 reps @ 35 kg

That’s it. I was tired and sore today, but training went quite fine!

7th APR 2015: Lots of lifting, WOD, gymnastics + running

7 Apr

  

Day # 59 eating clean.

Training @ CrossFit Hellerup with Tomeu, Mons & Søren. I just love our Tuesday training sessions.

Sleep: 6 hours (too much energy). Edema/swell: much better.

Strength

  • Back squat (1 rep): 100-105-110-115 kg
  • Bench press (1 rep): 65-70-75 kg
  • Deadlift (1 rep): 100-120-125 kg

Kept it light today, while the guys PRed!

  • Back squat: 10 reps @ 100 kg
  • Bench press: 60 kg (10 reps x 2) – 60 kg (13 reps) PR

WOD

7 min AMRAP:

  • 3 bench press @ 62 kg
  • 3 squat clean & split jerk @ 70 kg
  • 9 burpees

Result: 2 rounds + 3 reps bench press + 1 C&J

I was really tired at this point

Gymnastics

  • 2 x 10 ring dips @ 5 kg
  • 2 x 7 strict HSPU + max reps kipping (result: 30 + 38 reps kipping)
  • 2 x max reps shoulder touches (result: 40 + 62 reps)

Went fine, and I won over the guys (for once…) 👯

Cool down

3,5 km run

I’m now at 25,5 km this month (the goal is 100 km in April). We have a running/rowing challenge this month at CrossFit Hellerup 🏃💦🏃

Distance biked

16 km

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