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2nd SEPT 2015: Mobility + great CF training session

2 Sep

  

Pic: Amazing shoulder stretch from today’s session @ Kurhotel Skodsborg with the stretch and mobility guru, Mikael Steinhausen.

Day # 3 on Competitors Training. I’m super SORE all over! It’s tough, but I like it. Great team again today @ CrossFit Hellerup: Polle, Tomeu, Philip, Søren, Allan, Lars.

I changed the program a little today and started with the workout. Muscle-ups is one of my weaknesses, so I wanted to do the WOD while I was still fresh.

Workout

5 rounds for time:

  • 3 burpee ring MUs
  • 6 hang squat clean thrusters @ 52 kg
  • 200 m run
  • 18 cal row

Result: 18:09 min

Gymnastics

EMOTM x 10 min

  • Odd: 20 pistols (10/10 reps)
  • Even: 4-6 strict HSPUs

Lifting

  • 3 RM split jerk off blocks: 45-55-60-65-70 kg
  • 2RM pause front squat (3 sec): 65 kg
  • Front squat (4 reps): 60-65-65-65 kg

Midline work

5 rounds (not for time):

  • 10 reps bench supported hip thrusts @ 35 kg
  • 5 reps ring in/outs (a superman plank variation)

Biking

35 km

Phehab

1,5 hour stretching/movement & mobility/Body SDS with guru Mikael Steinhausen @ Kurhotel Skodsborg/CrossFit Skodsborg. Best thing I’ve done for myself in a very long time. Also great to catch up with my good friend from the army and now fitness + health chief @ Kurhotel Skodsborg, Ole Cosmus. First hotel I’ve visited with a CrossFit gym – and a paleo restaurant. Cannot wait to go back and try their spa, beach sports and outddor TRX.

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