6th MAR 2015: Back squat @ 117 kg, front squat @ 100 kg #GreatBirthdayTrainingSessions

6 Mar



Day 27 eating clean and also my birthday. 

Thanks for all the sweet wishes!

:::MORNING:::

Fast morning session with Polle @ CrossFit Hellerup.

WOD

We did 15.2. 

It went horrible (after yesterday’s pull-up blast), so I’ll have to do it again. Did 135 reps last year and would love to repeat that.

Squat

Back squat: up to singles @ 105-110-115-117 kg PB

http://youtu.be/FICEpTYRv-8

:::AFTERNOON:::

Lifting @ BVK with Søren, Polle & IK99’ers.

Front squat: up to 1 rep @ 100 kg

http://youtu.be/NVmS6UexEqE

Snatch: 55 kg (2 reps) – 60 (2 reps) – 65 kg (1 rep x 2)

C&J: 45-55-65-75-80-83 kg

Cleans: 75-80-80 kg (to practise speed)

Light thrusters finishing on toes: 6 x 4 reps @ 30 kg

That’s it!

Then Polle, Søren and I went back to CrossFit Hellerup to cheer on Søren, and Pia who did 15.2.

5th March 2015: Squats, skills, shoulder WOD, sit-ups #50minsession

5 Mar



Day # 26 eating clean (many variations of fish and greens).

50 min training session @ CrossFit Hellerup today. CrossFit Hellerup is located between work and home. Super smart – I can get a fast workout session done like today even on the days where I’m picking Carl up from kindergarden. 

Strength

Back squat: up to 1 rep @ 112,5 kg

Skills

2 rounds:

  • 10 butterfly pull-ups
  • 10 alternating OH pistols (broom stick)

WOD

EMOTM x 16 min:

  • Odd: 3 shoulder press + 6 push press @ 40 kg
  • Even: 3 strict pull-ups + 6 butterfly pull-ups

Good shoulder pump!

Finisher

  • 50 Russian twists @ 16 kg
  • 100 bicycle crunches

Status: swell/edema: same, same. Sleep: 7,5-8 hours/night. Had a phone consultation this evening with my doctor. All numbers from the various tests that I have done the past 3-4 months are finally normal. FINALLY!

4th March 2015: 70 kg snatch, 85 kg C&J, 115 kg back squat

4 Mar



A PERFECT training day @ IK99 weightlifting club with Søren, Philip, Polle & IK99’ers ended even better when I got home and found lots of boxes of NOBE aloe vera (sugarfree), a sweet letter + cinema tickets from the NOBE aloe vera team. Looking forward to trying both peach and grape. Thanks, friends!

http://youtu.be/UWczbWFXt_0

Video: 70 kg snatch

I had accupuncture today before lifting. Not liking it at all, but it really works

Lifting

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

Snatch (1 rep): 60-63-65-67,5-70 kg

C&J: 65-75-80-83-85 kg

Clean pulls from deep hang: 4 x 4 reps @ 85 kg

I fuc*ing love it! Haven’t snatched this heavy since August 2014 (when I got sick).

Last week a CrossFit gym owner here in Denmark wrote very elegantly to me that I just wasn’t good enough (anymore). I personally think this is a good start (?!?) – and it is actually also the qualifying total (155 kg) for the European Championships in weightlifting…. Oh well, I’m luckily not training to impress others. I train because I simply love everything about it.

BW finisher

Strict pull-ups: 21 reps in total

Rack dips: 30 reps in total

Distance biked

24 km

3rd March 2015: Squats, heavy complex + WOD (DL @ 100 kg/strict HSPUs/jump squats)

3 Mar



Day # 24 eating clean.

Fast and effective training session at CrossFit Copenhagen (‘Fabrikken’, Hellerup)

Strength

Back squat: up to singles @ 100-105-110 kg

Super light!

Warm-up

2 rounds:

  • 10 butterfly pull-ups
  • 10 alternating OH pistols (broom stick)

WOD # 1

7 rounds:

  • 3 hang squat cleans @ 65 kg
  • 3 push jerks @ 65 kg
  • 6 burpees
  • 30 sec break

Result: each round in sub 60 sec

Barbell complex unbroken.

WOD # 2

3 rounds for time:

  • 5 deadlifts @ 100 kg
  • 10 strict handstand push-ups
  • 15 jump squats

Time: 4:02 min

Cool down

10 min rowing

Distance biked

25 km

2nd March 2015: 3RM squat snatch @ 63 kg + super training incl OHS/box jump WOD

2 Mar



Day # 23 eating clean

Lifting

Snatch balance (3 reps): 45-55-65-70-70-70 kg

Back squat (5 reps): 95-95-100-100-100

Squat snatch (3 reps): 45-50-55-60-63 kg

Power clean + power jerk (2+2 reps): 55-65-65-70-70 kg

Clean pulls from deep hang (4 reps): 85-90-90-100 kg

Good mornings: 4 x 10 reps @ 35 kg

I keep adding weight to my lifts. I love it!

CrossFit

Barbell gymnastics

3 rounds:

  • 1st min: 1 power clean + 3 front squats
  • 2nd min: 3 touch and go squat cleans
  • 3rd min: 3 clean pulls + 1 squat clean
  • 4th min: rest

Weight: 55-60-65 kg (nice and easy)

WOD

21-15-9 reps for time:

  • Overhead squats @ 40 kg
  • Box jumps 20”

Time: 4:16 min (all unbroken)

Finisher

  • 50 Russian twists @ 10 kg bumper plate
  • Tabata medball sit-ups @ 6 kg (with partner) 
  • 4 x 5 ring dips

1st March 2015: Sweet Sunday training

1 Mar

Day # 22 eating clean. Celebrated my birthday today. My guests had the sweets, I had the rest :-)

Warm-up

2 rounds:

  • 10 pull-ups
  • 10 alternating OH pistols (broom stick)

Strength

Back squat: just up to 1 rep @ 105 kg

C&J: practising – up to 1RM 

Legs tired today. Had to fight for my C&J today but went well in terms of weight on the bar!

WOD

EMOTM x 16 min:

Odd: 30 m prowler push @ 100 kg

Even: 10 ring dips

80 ring dips…. Not hard at all. I love it!!!

Finisher

50 Russian twists @ 10 kg

Then I rushed home to celebrate my birthday with my family

Afternoon

15.1 (2nd and last time)

It went well. I PR’ed my C&J in newer time…

That’s it + good night!


28th FEB 2015: Snatch + C&J combi, squats, power snatch/shuttle run WOD + BW work

28 Feb



Day # 21 eating clean.

Super training again today!

Sleep: 8 hours. Swell: less in general, but worse than yesterday.

Lifting

Lifting session @ IK99

Back squat: up to 3 reps @ 105 kg

Power snatch + squat snatch: 50 kg (1+2) – 55 kg (1+2 x 2) – 58 kg (1+2) – 60 kg (1+1 x 3)

Power clean + front squat + split jerk (1+2+1): 55-65-65-70-70-73 kg

Push press (4 reps): 45-55-58-60-60 kg

Snatch pull from deep hang: 4 x 4 reps @ 65 kg

Lifting felt light again today.

CrossFit

CrossFit session @ CrossFit Hellerup

2 rounds:

  • 10 butterfly pull-ups
  • 10 alernating OH pistols (broom stick, narrow grip)

7 rounds for time:

  • 100 m shuttle sprint (4 x 25 m)
  • 1 power snatch @ 55 kg

Result: 4 min

Strict pull-ups (5 sec down): 3 x 7 reps

Distance biked

2 x 8 km

27th FEB 2015: 1RM back squat @ 117 kg + 3RM @ 105 kg #PRday

27 Feb



Training at CrossFit Hellerup today with Philler, Mons + good friends. Had lunch with sweet Ditte @ the Laundromat Cafe. 

Training went super fine again.

Strength

Back squat: 105 kg (5 reps) PR - 110 kg (1 rep) – 115 kg (1 rep) – 117 kg (1 rep) PR

WOD

9 min AMRAP:

  • 15 T2B
  • 10 deadlifts @ 35 kg
  • 5 power snatch

Then (no break)

6 min to find 1RM C&J

Went fine. Newer time PR in C&J (82 kg) + 2 x squat clean (85 kg)

Lifting

Snatch from knees + from deep hang: 55 kg (2+2) – 60 kg (1+2) – 62 kg (1+1)

C&J: 65 kg (2+2) – 70 kg (2+2) – 75 kg (1+2) – 80 kg (1+2)

Deadlift clean grip (4 reps): 80-90-100-100 kg

Kilometers

22 km biked

3 km walk

25th FEB 2015: Snatch complex @ 60 kg, C&J complex @ 75 kg, back squat: 1 rep @ 115 kg, 2 reps @ 110 kg

25 Feb

Great lunch at MASH today with sweet Cecilie – accupuncture, a super training with Gummi, Søren + IK99’ers, and a fun battle of the day against Philip Hargett (where I won for once).

Had accupuncture again today. It really helps removing the edema/swell, even though I’m not enjoying it so much while it lasts (as in not at all).

Edema/swell: less but still there.

Sleep: 8 hours

Lifting

Back squats: 100 kg (3 reps) – 105 kg (3 reps) – 110 kg (2 reps, finally) – 115 kg (1 rep)

Power snatch + squat snatch (1+2 reps): 45-50-55-58-60 kg (yay!)

Squat clean + front squat + split jerk (2+2+2 reps): 45-55-65-70-75 kg (yay again!)

Snatch pulls from deep hang/mid schin: 4 x 4 reps @ 65 kg

Push press (4 reps): 45-50-55-57,5-60 kg + 3 reps @ 62,5 kg

Lifting went SUPER fine!!!!!!

WOD

21-15-9 reps for time:

  • Front squats @ 60 kg
  • KB swings @ 24 kg *
  • GHD sit-ups

Time: 9:30 min

* didn’t have a 32 kg KB available today

FSQ: 11+10 reps, 15 UB, 9 UB. KB swings + GHD sit-ups UB. Some walking forth an back between bar and GHD.

24th FEB 2015: Squats, heavy C&J WOD + 2 short sprint WODs

24 Feb



Super fine training session with good friends.

Strength

Back squat: 100 kg (3 reps) – 105 kg (3 reps) – 110 kg (1 rep x 2)

BW strength

Negative pull-ups (5 sec down): 3 x 7 reps

WOD 1

3 rounds:

  • 6 C&J @ 65 kg
  • 6 burpees
  • 30 sec rest

Time: 2 min/round

WOD 2

4 rounds:

  • 8 squat cleans @ 40 kg
  • 4 ring dips

Result: sub 1 min/round

WOD 3

EMOTM x 5 min:

  • 15 box jumps 20”
  • 10 kipping handstand push-ups

Result: each round in 44/45 sec

Finisher

Strict pull-ups: 5-4-3-2-1 reps

Cool down

5 min rowing (2:30 min arms only // 2:30 min legs only) + 5 min normal rowing

Follow

Get every new post delivered to your Inbox.

Join 1,440 other followers