27th May 2015: Fast training session

28 May

  

Running

4,8 km

Fun

4 x monkey bar walks

30 dips

Lifting

Back squat: 105 kg (2 reps) – 110 kg (1 rep)

Muscle snatch: 4 x 4 reps @ 37,5 kg

Squat clean: 4 x 2 reps @ 70 kg

That’s it!

Distance biked

20 km

26th May 2015: Great CrossFit training in good company

26 May

  

Training @ CrossFit Hellerup with Tomeu, Louise, Søren & Philip. We did a mix of Søren’s and my program. Lots of shoulder work today.

Squats

Back squat: up to 1 rep @ 110 kg

Gymnastics

  • 3 strict ring MUs
  • 2 x 5 strict pull-ups
  • 10 m handstand walk practise

Press

Shoulder press (4 reps): 35-37-35-37 kg

BB complex

  • 1 snatch grip push press
  • 2 OHS
  • 3 snatch balance

Performed at: 35-45-55-60-65 kg

WOD

  • 21 thrusters @ 30 kg
  • 400 m run
  • 15 thrusters @ 30 kg
  • 200 m run
  • 9 thrusters @ 30 kg
  • 100 m run

Time: 5 min 

Core

  • 30 GHD sit-ups
  • 30 GHD back ext

Running

3 km

25th May 2015: Team Bodystore.dk day

25 May

  

Training with Team Bodystore today at Vesterbronx Gym. Really good to se everyone and hear how they train for bikini fitness, body fitness, athletic fitness, men’s physique and bodybuilding. Read more about my cool team mates HERE. Good to see everyone who dropped by today.

Warm-up

5 rounds:

  • 20 m handstand walk
  • 5 broad jumps
  • 15 sec L-sit hold

http://youtu.be/Z4hXcmWRSu8

Lifting
1 power snatch + 1 snatch balance + 5 sec overhead buttom position hold x 5 sets @ 55 kg

Back squats: 100 kg (3 reps) – 105 kg (1 rep) – 110 kg (1 rep)

Bench press (3 reps): 60-64-68 kg

Gymnastics

Pull-ups: 4 x 5 reps

WOD

14 min AMRAP:

  • 300 m row
  • 5 strict HSPUs
  • 5 bench press @ 50 kg
  • 5 pull-ups

Result: 5 rounds + 200+ m row

Finisher

  • 30 GHD sit-ups
  • 30 GHD back ext

Biking

Just 5 km in total today

Great day, great team, cool gym. We finished the day at ‘Restaurant Flammen’. Perfect way to finish the day ⭐️

24th May 2015: 10RM back squat @ 100 kg, sled/run WOD, gymnastics, team WOD etc

25 May

  

Training at CF Gentofte today with Søren, Tomeu & Polle.

Warm-up

5 min AMRAP:

  • 3 wall climbs
  • 15 L-sit ring hold
  • 10 overhead pistols (broomstick)

Result: 4 rounds + xx reps (I forgot) 

Gymnastics

5 rounds:

  • 5 T2B
  • 5 ring dips

Strength

Back squat: 10 reps @ 100 kg

Benck press (narrow grip): 8 reps @ 50-55-50-55 kg

WOD

5 rounds:

  • 50 m sled pull @ 115 kg (super heavy)
  • 400 m run

Time: 24 min

Finisher

Team WOD with Polle against Søren & Tomeu

For time: 

  • 75 power snatch @ 25 kg
  • 3 min break
  • 75 thrusters @ 25 kg

Time: 8:something (incl break)

Polle and I lost 👯😜

23rd May 2015: Weightlifting competition (1st place)

25 May

  

I struggle a lot with my medication (finding the right dose) at the moment. This week has been absolutely horrible, and I was sick today. Not a perfect set up for a lifting meet. I always train when I feel nausea, and also today!

Competition 

BW: 62,9 kg

Snatch: 63 kg

C&J: 80 kg

Not heavy, but lifts were light. 

BW finisher

  • 3 x 5 pull-ups
  • 12 + 8 ring dips

Squat

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

That’s it!

22nd May: Light training day

25 May

  

Running

4 km run

Lifting

Light snatch + C&J

Back squat: 3 x 2 reps @ 85 kg

WOD

3 rounds:

  • 400 m row
  • 15 pull-ups
  • 15 wallballs

Time: 11:01

20th May 2015: When life hits hard

21 May

  

Not a really good day today. Had a break down at work after joining a stress workshop and getting tools to go on ‘when life hits hard’ (after having been sick for a long time). I know it’s a part of learning to live with a cronic (and invisible) disease. Still not fun.

Light lifting prior to Saturday’s lifting meet. Went fine. Taking tomorrow off.

I’m at day 102 of my clean eating project. Still having a hard time falling a sleep, but quality of sleep is better.

Kidneys, liver etc scanned at the hospital this week. No issues there.

Lifting

  • Snatch (1 rep): 60-60-62 kg
  • C&J (1 rep): 65-70-70 kg
  • Front squat: 3 x 2 reps @ 85 kg

Distance biked

18 km

19th May 2015: Fun and fast training session

19 May

  

Day # 101 eating clean (out and on the go) + a pic of our house

Training with Philip today @ CF Hellerup.

Running
6 x 600 m

Squats

Still LOTS of doms. Decided to accumulate 10 reps @ 100 kg

Back squat @ 100 kg: 1-5-3-1 reps

Fun

Rings and rope obstacle lane for 15 min

Gymnastics

5 rounds:

  • 8 strict chin-ups
  • 8 strict HSPUs

Really tough today…

WOD

For time:

  • 300 m row
  • 25 m handstand walk
  • 25 DL @ 90 kg
  • 50 wallballs @ 6 kg (male target)

Time: 9:01 min

Finisher

  • 30 GHD back ext
  • 30 GHD sit-ups

Distance biked

20 km

18th May: Active rest day

19 May

  

Day # 100 eating clean ⭐️

Doms from yesterday…. LOTS!!!!!

Running

4 km

Fun

4 x monkey bar walk

Lifting

  • Snatch: 1 rep up to 58 kg
  • C&J: 1 rep up to 70 kg
  • Squats: 4 x 2 reps @ 95 kg

Distance biked

15 km

17th May 2015: Danish Fitness League: 2 x gold – winners (round 4) + winners of the entire season 2014/2015

17 May

  

Today, Louise Hedelund and I won 2 x gold: round 4 of the Danish Fitness League and the entire season 2014/2015. 

WOD 1

3,5 min prowler push for distance (semi heavy)

Placement: 1st

WOD 2

10 min AMRAP:

  • 10 hang power snatch
  • 10 over the box burpees 20”

Placement: 1st

WOD 3

8 min AMRAP:

  • 25 strict KB press @ 16 kg
  • 50 partner ball toss (distance: 2,5 m) @ 6 kg
  • 75 DUs

Placement: 2nd

WOD 4

For time (21 min time cap):

  • 50 KB snatches @ 20 kg
  • 40 squat clean to thrusters @ 40 kg
  • 30 C2B pull-ups
  • 20 back squats @ 80 kg
  • 10 ring MUs
  • 20 back squats @ 80 kg
  • 30 C2B pull-ups
  • 40 squat clean to thrusters @ 40 kg
  • 50 KB snatches @ 20 kg

Placement: 2nd

Overall: 1st 🏆⭐️

Always room for improvement, but getting better. I wasn’t feeling that well today, so I’m happy with the result.

Thanks to Louise, Bodystore.dk, Physical-MovementNobe Aloe Vera & Casall + friends for support #priceless 💙 

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