14th DEC 2014: Competition team training

14 Dec

Training with our competition team @ Butcher’s Garage.

Skills

A) Butterfly C2B pull-ups

B) EROM kipping HSPUs

WOD

10 rounds for a total duration of 40 min:

1st min: 1 MU + 3 box jumps 30”
2nd min: 50 sec row/air dyner
3rd min: 30 DUs, 10 DB thrusters @ 2 x 16 kg, 5 burpees
4th min: REST

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13th DEC 2014: Just not my day!

13 Dec

Today was just a crappy day.

My prep leading up to the competition had been better than to the previous ones, and I had been repping with start weights and beyond. It didn’t go as expected and I can only blame myself for not having the right focus/being aggressive enough.

BW: 63,0 (super fine for a change)

Snatch: 61-63-63 kg

C&J: 72-72-72 kg (press out)

Lots of lessons learned – and just not my day!

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12th DEC 2014: Competition prep

12 Dec

I’ve got a lifting meet tomorrow. Light training today. It went well.

Warm-up

3 rounds:

7 pull-ups
7 push-ups
7 air squats

Lifting

Snatch: 35 kg (3 reps) – 40 kg (3 reps) – 45 kg (2 reps x 2)

C&J: 35 kg (2+2) – 45 kg (2+2) – 55 kg (1+1 x 3)

Back squats: 55 kg (4 reps) – 65 kg (4 reps) – 75 kg (3 reps x 3)

Nice and easy!

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10th DEC 2014: Snatch from knees + jerks with stop off blocks

10 Dec

Endurance

3,5 km running with SΓΈren and Karina (talking pace, nice and easy)

+ 50 air squats (for my December-300 reps-challenge)

Lifting

Front squats (4 reps): 45-65-75-80 kg

Snatch from knees: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps x 2) – 55 kg (2 reps x 3) – 57 kg (2 reps)

Split jerk from stop off blocks (3 reps): 55-65-70-70-70-65-70-70 kg

Training went fine today.

Finisher

5 rounds:

10 jumping squats @ 15 kg barbell
10 push-ups

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9th DEC: Test day

9 Dec

Feeling much better today. A few tests and benchmark WODs today. Training with Lasse at ‘Gladsaxe CrossFit’ today. Thanks for pushing me, Lasse!

Endurance

4 km running

Time: 16 min

Warm-up

400 m run
20 thrusters @ 15 kg
20 overhead squats @ 15 kg

BW strength max tests

In one set:

Strict pull-ups: 12 reps

Strict HSPUs: 35 rets

Butterfly pull-ups: 20 reps

Handstand walk: 28 m

WOD # 1

‘Diane’

21-15-9 reps:

Deadlifts @ 70 kg
Kipping HSPUs

Time: 3:01 min

WOD # 2

14 min AMRAP:

60 cal row
50 T2B
40 wallballs
30 cleans @ 32,5 kg
20 MUs

Result: 5 MUs

Barbell gymnastics

EMOTM x 7 min

1 power clean
1 front squat
1 push jerk
1 split jerk

Done with 55 kg

Will try 60/65 kg next time.

Strength

Bench press (narrow grip): 3 x 10 reps @ 45 kg

Front rack lunges: 2 x 10 reps @ 45 kg

Finisher

60 Russian twists @ 16 kg KB

3 x 15 m handstand walk

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8 DEC 2014: Lifting and running

8 Dec

I’ve still got a cold. Energy not at 100% but slowly getting better. Raising my bottom level slowly. Couldn’t do this training a few weeks ago while not feeling well.

Warm-up

3 x

25 DUs
10 KB swings @ 16 kg

Lifting

Front squats: 45 kg (4 reps) – 65 kg (4 reps) – 75 kg (4 reps) – 80 kg (4 reps)a 85 kg (3 reps)

Snatch: 35 kg (3 reps) 45 kg (3 reps) – 50 kg (2 reps)

C&J. 45 kg (2+2) – 55 kg (2+2) – 65 kg (1+2) – 70 kg (1+1) – 74 kg (1+1) – 65 kg (just clean) – 70 kg (just clean) – 74 kg (1+1)

Endurance

3 km running (cool down)

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Ginger bread cakes

7th DEC 2014: Rest

7 Dec

Went for a 2 km jog and talk with my son and spent the rest of the day baking cakes with my family at Ditte & Christian’s place. Super cozy Sunday!

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6th DEC: Lifting + WOD

6 Dec

Endurance

4 km running

Lifting

Snatch from knees + snatch from low hang (below knees): 35 kg (2+2) – 45 kg (2+2) – 50 kg (2+2 x 2) – 55 kg (1+1) – 55 kg (1+2)

Squat clean: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 70 kg (3 reps) – 73 kg (2 reps) – 73 kg (1 rep x 2)

Front squats (3 reps): 55-65-75-80-80-83 kg

Jumps from squat position: 5 x 5 reps @ 15 kg

Romanian deadlifts: 2 x 10 reps @ 65-70 kg

WOD

For time:

50 box jumps
50 pull-ups
50 KB swings @ 16 kg
50 lunges @ 16 kg KB
50 GHD back ext
50 push press @ 30 kg
50 burpees
50 wallballs
50 double-unders

Time: 24:09 min (as far as I remember)

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5th DEC 2014: Heavy’ish Friday

5 Dec

Everyone at home has been sick this week. Haven’t slept a lot for 3 nights now. Starting to feel pretty exhausted. Oh well, still heavy’ish Friday as always.

Endurance

3 km running

Lifting

Snatch: up to singles @ 60-60-63-55-60-60 kg

C&J: up to 70 kg (1+2) – 73 kg (1+2) – 73 kg (1+1) – 75 kg (1+1)

Back squats (5 reps): 45-55-65-75-80-85 kg + 3 reps @ 90 kg

Snatch pulls: 4 x 4 reps @ 55 kg

WOD

90 sec on/90 sec off for 6 rounds:

5 thrusters @ 30 kg
5 C2B pull-ups/5 ring dips (alternating each round)
5 burpees over the bar

* Starting next round where I finished the round before

Result: 1 2/3’ish round per 90 sec

4th DEC 2014: Strength training + team WOD

4 Dec

Not feeling super well today, so I just did a little.

Endurance

3 km running

Strength/BW strength

Bench press (narrow grip): 3 x 10 reps @ 50 kg

8 rounds:

A) 10 back squats @ 60 kg
B) 7 UB butterfly pull-ups (easy all rounds)

Team WOD with Lasse

For time

42 pull-ups
42 OHS 60/40 kg
36 C2B pull-ups
36 hang power cleans 60/40 kg
22 strict HSPUs
22 DL 120/90 kg

Cash-out: 100 T2B (Lasse) / 50 ring dips – in sets of 5s (Sarah)

Finisher

3 x 7 strict HSPUs

50 Russian twists @ 20 kg KB

Felt much better when I left the gym :-)

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