2nd AUG 2015: Bike, run, swim, bike

2 Aug

  
Great Sunday!

  • 8 km biking
  • 6 km interval running in Dyrehaven
  • Some ocean swimming at Bellevue Beach
  • 10 km biking

Then

  • Another swim in the aftenoon in Espergærde + BBQ with Polle, Tomeu, Allan, Pia & Søren at my place.

Back to work tomorrow.

1st AUG 2015: Lots of lifting today (in Nanos)

1 Aug

  

Training @ CrossFit Hellerup with Pia & Søren.

I did the entire training in Nanos today. It went super fine.

Snatch

  • 1 squat snatch every 40 sec @ 50 kg x 5 sets
  • 3 min break
  • 1 squat snatch every 60 sec @ 52 kg x 5 sets
  • 3 min break
  • 1 squat snatch every 60 sec @ 55 kg x 5 sets

Power jerk

Power jerk:

  • 6 reps @ 55 kg 
  • 4 reps @ 65 kg (PR)
  • 2 reps @ 67 kg (PR)
  • ‘Back off’ @ 65 kg: 2-2-3 reps

Overhead EMOTM

  • EMOTM x 5 min: 5 push press @ 45 kg
  • No break
  • EMOTM x 5 min: 5 push jerk @ 45 kg

Squat

Back pause squat (3 sec in bottom): 6 x 3 reps @ 75 kg

Lunges

  • 3 x 10 steps overhead walking lunges @ 45 kg

Biking

7 km

31st JUL 2015: Lifting + ‘Murph’ with a crazy twist

31 Jul

  

Training @ CrossFit Gentofte with Allan.

Gymnastics

  • 3 x 20 shoulder touches
  • 3 x 14 hollow rocks

Lifting

Did all my lifting in Nanos today. Went super fine.

  • Back squat (2 reps): 55-65-75-80-85-85-85-85-90 kg

Barbell complex:

  • 1 clean pull
  • 1 power clean
  • 1 hang squat clean
  • 1 squat jerk (Chinese jerk)

Performed @ 45-50-55-60-60 kg

WOD

2 rounds for time:

  • 1000 m row
  • 75 pull-ups
  • 75 air squats
  • 50 kipping HSPUs
  • 10 rope climbs

Result: 42:20 min (first round in 20:01 min)

Rope climbs + pull-ups was the hardest.

Biking

12 km

Running/rowing in July

I ended up running/rowing 100 km in July as well. Not bad.

30th JUL 2015: Lifting, gymnastics, 5 min WOD

31 Jul

  

Fun quote :-)

Training with Allan @ CrossFit Hellerup.

Lifting

  • 1 snatch push press from the neck + 1 snatch balance: 35-45-55-60-60-62-63-63 kg
  • Clean pulls (2 reps): 55-65-75-80-85-85-85-85

Gymnastics

  • 2 x 5 deficit negative HSPUs (4-5 sec down) + kip up on 2 x 30 kg DBs
  • 2 x 5 strict chin-ups

WOD

21-15-9 reps:

  • HSPUs
  • Box jumps 20”
  • KB swings 16 kg

Time: 5:02 min

Biking

2 x 8 km

29th JUL 2015: Back home

29 Jul

  

Back in Copenhagen. Morning training at CrossFit Hellerup with Allan, Pia & Tomeu. Great session in good company.

Warm-up

3 rounds:

  • 14 box jumps
  • 7 butterfly pull-ups
  • 7 Chinese jerks @ 40 kg 

Lifting

Front squat: 70 kg (6 reps x 3 sets) – 80 kg (1 rep x 3 sets)

Split jerk: 60 kg (3 reps) – 65 kg (3 reps) – 70 kg (3 reps) – 75 kg (1 rep)

Gymnastics

2 rounds:

  • 45 sec free handstand hold
  • 12 triple-unders
  • 7 negative ring MUs (7 sec down)
  • 7 strict T2B

WOD

For time:

  • 5 hand squat cleans @ 60 kg
  • 10 C2B pull-ups
  • 15 alt pistols
  • 20 DL @ 60 kg
  • 15 alt pistols
  • 10 C2B pull-ups
  • 5 hang squat cleans @ 60 kg

Time: 9 min

Biking

2 x 5 km

That’s it!

28th JUL 2015: Training at ‘Kompagniet’ (Odense)

29 Jul

  
A cool thing about CrossFit Copenhagen, is that they’ve got 13+ CrossFit Boxes (not only in Copenhagen) – and you can access them all with one membership. They recently opened a box in Odense. Super convenient when I’m visiting family.

Training with sweet Sidsel (from our Regionals team in 2013) + a great crew.

Lifting

Back squat: 75 kg (6 reps x 3 sets) – 90 kg (1 rep x 3 sets)

Snatch balance: 60-65-65-70 kg

Gymnastics

  • 3 x 5 negative pull-ups (5 sec down)
  • 2 x 10 ring dips

WOD

8 min AMRAP:

  • 6 alt DB squat snatch @ 20 kg
  • 9 ring dips
  • 12 thusters

Result: 3 rounds + 2 reps

Core 

  • 2 x 18 GHD sit-ups
  • 2 x 18 GHD back ext

25th JUL 2015: Early birthday training

26 Jul

  

Pic: Carl 5 years old.

It’s my son’s birthday, so I trained fast in the morning.

Gymnastics

  • 2 x 12 wall facing strict HSPUs

Snatch

  • Every 45 sec: 1 squat snatch @ 48 kg x 5
  • Every 60 sec: 1 squat snatch @ 50 kg x 5
  • Every 90 sec: 1 squat snatch @ 53 kg x 5
  • 1 squat snatch @ 54-55-55 kg

Power jerk

Power jerk: 65 kg (3 reps) – 70 kg (1 rep) – 62 kg (3 reps) – 65 kg (3 reps x 2) – 66 kg (2 reps)

Back squat

10 x 3 reps @ 82 kg

Biking

4 km

Rest day tomorrow and maybe also Monday (I’m still on vacation).

24th JUL 2015: Great Friday session

24 Jul

  


Training @ CrossFit Hellerup with Søren, Tomeu, Allan, Pia & Polle.

Barbell complex

1 push press from the neck + 1 snatch balance (5 sec bottom hold): 5 sets @ 60 kg

Core

EMOTM x 10 min

  • Odd: 20 sec front tuc lever hold
  • Even: 20 sec back tuc lever hold

Muscle-ups

EMOTM x 10 min:

  • 2 MUs

More gymnastics

EMOTM x 10 min:

  • Odd: 2 skin the cat
  • Even: 30 sec free handstand hold

BW strength

4 rounds:

  • 3 strict pull-ups
  • 5 ring dips
  • 10 pistols
  • 1 min break

More core

4 rounds:

  • 5 strict T2B
  • Odd: 18 GHD back ext / Even: 18 GHD sit-ups

WOD

  • 4 min row
  • 3 min break
  • 4 min row
  • 3 min break
  • 4 min AMRAP (30 DUs, 10 wallballs, 5 power cleans @ 47 kg)
  • 3 min break
  • 4 min row
  • 3 min break
  • 4 min row
  • 3 min break
  • 4 min AMRAP (3 C2B, 6 HSPUs, 9 KB swings @ 24 kg, 12 box jumps 20”)

Done!

23rd JUL 2015: Quick outdoor session

24 Jul

  

Quick Thursday session @  CrossFit Hellerup.

Squats

Front squat: 65 kg (6 reps) – 75 kg (1 rep) – 65 kg (6 reps) – 77 kg (1 rep) – 65 kg (6 reps) – 78 kg (1 rep)

Upper body work

DB bench press (10 reps): 2 x DBs @ 15-15-15-17,5 kg

Dips (5 sec down): 7 x 3 reps

WOD

4 rounds:

  • 15 sandbag back squats
  • 15 KB swings @ 16 kg
  • Odd: 15 push-ups / even: 15 burpees

Biking 

15 km

22nd JUL 2015: Active recovery training

23 Jul

  
SORE from yesterday’s WOD…. Active recovery day today. Training @ IK99.

Endurance

4 km run

Squat:

Back squat: 75 kg (6 reps) – 90 (1 rep) – 75 kg (6 reps) – 90 kg (1 rep) – 75 kg (6 reps) – 90 kg (1 rep)

Lufting

  • A light snatch complex up to 52 kg
  • Some split jerks up to 70 kg

Biking

2 x 10 km

That’s it!

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