16th APR 2014: Super training session with good friends!

16 Apr

Training with almost all my favorite training buddies today. Good to see you all again + super fun training!

:::Morning:::

3 km running

:::Afternoon:::

Endurance

8 x 400 m run

* pace: 1:25 min
** rest: 1:1

Lifting

Overhead squats @ 62,5 kg: 14 reps (still chasing 15 reps…)

Snatch from knees (3 reps): 45-50-55-60-60-60 kg

Squat clean bolt (feet in landing position): 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 70 kg (2 reps)

Back squats: 65 kg (4 reps) – 85 kg (4 reps) – 95 kg (3 reps) – 100 kg (2 reps) – 105 kg (2 reps)

Clean pulls from deep hang (below knees, no belt, 4 reps): 65-80-90-90-90 kg

Skills

2 x

8 C2B pull-ups
12 handstand push-ups

Then

A) Ring dips @ 10 kg: 4 x 3 reps

B) 2 x 5 strict pull-ups + 8 kipping pull-ups

Assistance work

A) 3 x 12 GHD sit-ups

B) 3 x 12 GHD back ext

C) 3 x 25 Russian twists @ 16 kg KB

D) 3 x 10 meter handstand walk

Distance biked

10 + 5 km

Happy Easter, friends!

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Easter WOD

16 Apr

We hardly ever post videos of our own CrossFit training. Here’s one for a change….

For time:

21-15-9 reps of:

  • Overhead squats 50/35 kg
  • Handstand push-ups on bumper plates

Lots of fun!

Happy Easter!

Ditte & Sarah

 

 

 

 

15th APR 2014: Fun STOH complex, 2 short WODs + misc

15 Apr

Fast training today!

Endurance

3 km running

Warm-up

2 x

8 C2B pull-ups
12 kipping handstand push-ups

WOD # 1

EMOTM x 7 min:

1 ring muscle-up *
8 box jumps 24”

* supposed to be 2 MUs, but they were hard to do today…

Strength

Max reps:

60 sec shoulder to overhead @ 65 kg
60 sec rest
60 sec shoulder to overhead @ 60 kg
60 sec rest
60 sec shoulder to overhead @ 55 kg
60 sec rest
60 sec shoulder to overhead @ 50 kg

Good shoulder burn!

Result:

@ 65 kg: 10 reps
@ 60 kg: 12 reps
@ 55 kg: 14 reps
@ 50 kg: 16 reps

WOD # 2

6 min:

30 bar facing burpees
Max reps power snatch @ 55 kg for the remaining time

Score: 10 power snatches

Misc

3 x 12 m handstand walk

3 x 25 Russian twists @ 16 kg KB

3 x 12 GHD back ext

3 x 12 GHD sit-ups

Distance biked

2 x 12 km

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14th APR: Super fine lifting day!

14 Apr

Back on track – training towards; The Danish Championships in Weightlifting for teams (3rd May), Regionals with our team (16th-18th May – not gonna kill me though, since I’m participating with my team = less work), and the Nordic Championships in Weightlifting on 30th May in Norway. Feeling stronger day by day – I love it!

Lifting

Snatch from deep hang (below knee): 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (2 reps x 2) – 62,5 kg (2 reps x 2)

Squat clean off low blocks (below knee, 3 reps): 45-55-65-70-75 kg

Front squats (3 reps): up to 85-90-90 kg

Split jerk with stop (3 reps): up to 65-75-75-75 kg

Squat jumps: 4 x 10 reps @ 20 kg barbell

Misc

GHD sit-ups: 3 x 12 reps

GHD back ext: 3 x 12 reps

Russian twists @ 16 kg KB: 3 x 25 reps

Handstand walk: 3 x 16 m

Endurance

3 km running

CrossFit

2 x

8 kipping C2B pull-ups
12 strict handstand push-ups

Then

A) 5 reps strict pull-ups + 7 reps butterfly pull-ups

B) 4 x 5 reps ring dips @ 10 kg

Then

1 rep OHS: up to 80 kg

12 + 3 reps OHS @ 62,5 kg (wanted to do 15 reps @ BW…. next time…)

BB

Front squats: 5 x 5 reps @ 85 kg

Then

3 x

A) 10 curls each arm @ 13 kg

B) 10 flyes @ 13 kg

Distance biked

2 x 12 km

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13th APR 2014: Back!

13 Apr

Back in Denmark. I’ve been without my medicine for a little week. Hoped the swell had dissappeared – but I was wrong. In the bigger picture, it’s not that bad (will go away within the next 5-7 days), but it’s quite annoying right now…. Wanted to move, so trained a little today. Felt good!

Endurance

3 km running

Warm-up

2 x

15 GHD back ext
15 sit-ups
15 push-ups

Pump

For time:

100 back squats @ 70 kg #fun

Time: 8:08 min

Then

5 sets:

A) Flat DB bench press @ 2 x 25 kg DBs: 5 x 8 reps

B) Pull-downs: 5 x 12 reps

Then

Romanian deadlifts @ 70 kg: 5 x 10 reps

Distance biked

2 x 7 km

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Pic: 70 kg snatch

12th APR 2014: BW day – last day in Tel-Aviv

12 Apr

No weights available today. Did some BW training instead. Travelling back to Denmark this afternoon.

Participating in the European Championships has been a good experience. Just a few weeks ago, I was still sick and struggling with both technique, balance and strength, so I’m happy to get 70 kg snatch and 88 kg C&J – and 5 approved lifts out of 6 possible.

Looking forward to work on (re)gaining more strength and to see how far it’ll take me.

Next big meets: Danish Championships in Weightlifting for teams (3rd May), Nordic Championships in Weightlifting (end May), and Regionals.

Today’s BW training….

Push-ups: 10-10 reps

Strict pull-ups: 5-5 reps

Strict C2B chin-ups: 5-5 reps

Rack dips: 5 x 10 reps

GHD sit-ups: 5 x 10 reps

3 km running

6,6 km biking

That’s it!

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11th APR 2014: Pump!

11 Apr

Last day in Tel-Aviv. We trained in the morning and are going to cheer on the last Dane in action – Jeppe Nørgaard (-94 kg class) – this afternoon!

Endurance/skills

3 km running

2 x 5 reps strict pull-ups

2 x 5 reps strict C2B chin-ups

Lifting

Front squats: 5 x 5 reps @ 80 kg

Shoulder pres: 5 x 8 reps @ 35 kg

Deadlifts (no touch and go): 5 x 8 reps @ 85 kg

Finisher

Rack dips: 5 x 10 reps

Looks like our team will make it to CrossFit Regionals again this year = fun!

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10th APR 2014: CrossFit in Tel-Aviv!

10 Apr

Sweet day. Simon Darville and I went to visit CrossFit White City here in Tel-Aviv. Great gym, great people!

Today’s training….

Power snatch (3 reps): 35-40-45-50-50-50 kg

Squat jumps: 5 x 5 reps @ 20 kg

Conditioning

21-15-9 reps:

Thrusters @ 30 kg
Pull-ups

Skills

Strict handstand push-ups: 5 x 10 reps

Handstand walk

Ring MUs

3 x 3 reps neutral grip ring pull-ups

Running

3 km

Went to watch the women’s -75 class in the evening. Great way to finish the day!

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#selfies

9th APR 2014: Light training

9 Apr

Went to cheer on Karina Hauge (lifting in the -69 kg class) and Simon Darville (lifting in the -85 kg class) today. Trained light thereafter.

Warm-up

2 x
15 push-ups
15 V-ups
15 back ext

Pump

Shoulder press: 5 x 5 reps @ 41 kg

Back squats: 5 x 8 reps @ 65 kg

Good mornings: 5 x 10 reps @ 35 kg

Rack dips: 5 x 10 reps @ BW

Endurance

4 km running

That’s it!

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8th APR 2014: European Championships in Weightlifting – competition day!

9 Apr

Slept well. Woke up and felt good. My first European Championships in Weightlifting – so I had to use my experience from competitions in gymnastics/ballet/CrossFit at national/international level. Fine focus. Fine warm-up!

The competition went like this…

Snatch: 68-70-72 kg

C&J: 83-86-88 kg

Total: 158 kg

BW: 62,3 kg

Sinclair points: 211,5 kg

A personal PR by 10 kg in the -63 kg class – and a great experience richer. Not bad at all. Strength is slowly coming back after having been sick for almost 2 months. I love it. Looking forward to getting stronger and to even better results and more competitions as a -63 kg lifter.

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