Rolf Toft Posted February 9, 2013 Author Report Share Posted February 9, 2013 6/2-2013 (onsdag)StyrkeBacksquat3 x 100 kg3 x 105 kg5 x 115 kg (repout)Walking Lounges(frontreck)OTM 10min4/4 x 4 60 kg3/3 x 6 60 kgde blev lige lidt for tunge :)har ikke lavet dem i langtid.Bænk3 x 60 kg3 x 72 kg10 x 80 kg (repout)Dips5 x BW + 16 kg5 x BW + 16 kg5 x BW + 16 kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 9, 2013 Author Report Share Posted February 9, 2013 7/2-2013 (torsdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 9, 2013 Author Report Share Posted February 9, 2013 (edited) 8/2-2013 (fredag)StyrkeDødløft3 x 100 kg3 x 115 kg14 x 125 kg (repout med pause i bunden)Pullups5 x 8 + BW10min skill i butterflyTabataLige BB curls med 20 kg 15,14,12,12 = 53Ulige Sledgehammer to tire 13,12,11,11 = 47TabataLige Ballslams 15kg 8,8,8,8 = 32Ulige Pushups 14,11,10,9 = 44 Edited February 9, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 12, 2013 Author Report Share Posted February 12, 2013 9/2-2013 (lørdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 12, 2013 Author Report Share Posted February 12, 2013 (edited) 10/2-2013 (søndag) CrossfitCrossFit Aalborg Konkurrance Team Træning - Casper Andersen og jeg fik hinandenWod #011a6mins amrep250m ROW10 Kb-snatch (24kg)10 CTB pullupsRest 1min1b6min amrep6 x 10m sprint10 Kb-swings (32kg)10 Ring-dipsen makker kører en runde færdig før den anden må begynde1a 3runder og 7 snatch1b 4runder og 6 dipsWod #02 ''Heavy Grace'' 30 x Clean&jerks 80 kgTime. 05.00Jeg lavede lidt flere reps end casper her, men synes heller ikke det gik så godt for mig..Wod #0350 Dødløft 100 kg (makker holder stangen i løftet dødløftposition)400m Løb50 Frontsquat 80 kg (makker holder stangen i front rack)400m Løb50 Cleans 60 kg (makker holder stangen i front rack)400m Løb50 Pushpress 40 kg (makker holder stangen i front rack eller på nakken)400m LøbTime. 25.50vi lavede lige mange dødløft, casper tog lidt flere squats, jeg lavede lidt flere cleans og casper lavede lidt presses, vi skulle begge løbe.meget hård dag for mig, havde nu også været i byen aftenen før (var faktisk stadig stiv da jeg kom der ned) så havde det pisse ringe efter første wod og mens grace blev lavet, men synes det var godt jeg kom der ned alligevel. Edited February 12, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 12, 2013 Author Report Share Posted February 12, 2013 11/2-2013 (mandag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 12, 2013 Author Report Share Posted February 12, 2013 12/2-2013 (tirsdag)StyrkePress5 x 50 kg3 x 55 kg3 x 62 kg(repout)Snatchpull3 x 60 kg3 x 60 kg2 x 70 kg2 x 70 kg1 x 80 kg1 x 80 kgWod (udkast af DCO wod#1 havde ikke tøj med til løb)500m ROW21 Burpees500m ROW21 Wallballs500m ROW21 BurpeesTime. 10.13 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 14, 2013 Author Report Share Posted February 14, 2013 13/2-2013 (onsdag)StyrkeBacksquat5 x 100 kg3 x 110 kg1 x 122 kgPistols5/55/55/55/5GHD Glute Ham Raises5 x 3 Eccentrisk Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted February 14, 2013 Author Report Share Posted February 14, 2013 14/2-2013 (torsdag)VLSnatch fra blokke over knæ2 x 65 kg2 x 65 kg2 x 65 kg2 x 65 kg2 x 65 kg90sek restClean&jerk fra blokke ved knæ(1clean + 1clean&jerk)1 x 80 kg1 x 80 kg1 x 80 kg1 x 80 kg1 x 80 kg90sek restStyrkeBænk5 x 70 kg3 x 75 kg3 x 75 kg7 x 85 kg (repout) en finger på den sidsteDips(ringe)5 x 12 kg + BW5 x 12 kg + BW5 x 16 kg + BW5 x 16 kg + BW5 x 16 kg + BW Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 3, 2013 Author Report Share Posted May 3, 2013 Hej alle sammen!efter en lille pause med mol, vil jeg prøve at begynde igen :)ting som er sket imens.holder en lille pause fra crossfit, og er begyndt på bodybuilding/styrketræning igen. Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 3, 2013 Author Report Share Posted May 3, 2013 1/5-2013 (onsdag)Bikefit Fatburner 50min24.3KM702kcal Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 3, 2013 Author Report Share Posted May 3, 2013 2/5-2013 (torsdag)SkulderDumbbell press6 x 2x26kg6 x 2x26kg6 x 2x26kg6 x 2x26kgUpright rows8 x 25kg8 x 25kg8 x 25kgFront dumbbell raise10x2 x 10kg10x2 x 10kg10x2 x 10kgLow pulley raises b-back8 x 6kg8 x 6kg8 x 6kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 3, 2013 Author Report Share Posted May 3, 2013 3/5-2013 (fredag)Rest day!den står på CrossFit Aalborgs årlig fødselsdag challenge imorgen! Bliver sjovt at se hvordag det går når jeg ikke har trænet crossfit i en månede nu ca :) Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 6, 2013 Author Report Share Posted May 6, 2013 4/5-2013 (lørdag)CrossFit Aalborg fødselsdags challengeWod #01800m sprintTime. 02.19Wod #02for reps3min max box jumps 90stk1min pause2min max rope climb 7stk30sek pause1min max kb-snatch 24kg 21stkReps 118.Wod #03 ''Let's lift heavy''3minfind din RM i Overhead squat 90kg30sek rest3minfind din RM i Snatch 85kgpoint for samlet kg30sek3minfind din RM i Clean 110kg30sek rest3minfind din RM i Jerk 110kgpoint for samlet kgScore: 175kgScore: 220kgLå på en 5plads efter wod3 hvilket vil sige jeg kom med i finalen.Wod #04 ''Front Squat Hell'' (Finale)21-15-980kg front squat5 muscleups20 UB DU'sTimecap 10minrest 1min20 dødløft 80kg20 burpees over stang40 T2B40 Wallball shotstimecap 10minTime.blev kun færdig med 21-15. og manglede 15 wallball shots til sidst.Endte på en 6 plads :)Alt i alt synes jeg det gik godt i dag i forhold til jeg ikke har lavet crossfit i et stykke tid. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 6, 2013 Report Share Posted May 6, 2013 Det er fedt at en vaske ægte BB'er stiller op i en CF challenge og kommer med i finalen! Du er en bæst Rolf! Rolf Toft 1 Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 8, 2013 Author Report Share Posted May 8, 2013 5/5-2013 (søndag)Rest day!øm er godt Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 8, 2013 Author Report Share Posted May 8, 2013 6/5-2013 (mandag)Rest day!øm er godt, meget øm er meget godt. Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 8, 2013 Author Report Share Posted May 8, 2013 7/5-2013 (tirsdag)BrystDecline bench press BB8 x 75kg8 x 75kg8 x 80kgFlat bench press DB8 x 2x28kg8 x 2x28kg8 x 2x28kgCable crossover10 x 8.5kg10 x 8.5kg10 x 8.5kg10 x 8.5kgTricepsTriceps pushdowns12 x 27.5kg10 x 30kg10 x 30kgTriceps rope pushdowns10 x 25kg10 x 25kg10 x 25kgTriceps extension (Onehanded) Reverse12 x 7.5kg12 x 7.5kg12 x 7.5kg Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 9, 2013 Author Report Share Posted May 9, 2013 8/5-2013 (onsdag)Rest day! Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted May 9, 2013 Author Report Share Posted May 9, 2013 9/5-2013 (torsdag)Bikefit fatburnermin skærm virkede ikke :(men sidemakkerens tal sagde23.4km670kcalså ca der omkring Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 Vi prøver lige en gang mere.5/6-2013 (onsdag)BenSlæde træk (lamgsom sprint teknik)20m60kg + slæde(ca 30kg)8 Runder20m2mins rest100m sprint1 - 14,1sek2 - 13,9sek3 - 13,4sek4 - 14,0sek5 - 14,4sek6 - 14,6sekVil helst sprinte med andre, det er lidt svært alene :) Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 (edited) 6/6-2013 (torsdag)Svømning10 x 100m crawlhver runde tog ca 1,45 - 1,55sekhavde 1min rest mellem hver runde500m brystsvømning (normal fart)Time. 13min20sek Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 (edited) 7/6-2013 (fredag)RygDødløftx antal dødløftsluttede af med en 5 x 140kgPullups6 x 5 + BWBicepsBB curls15 x 30kg12 x 30kg10 x 30kgSeatted DB curls10/10 10kg7/7 12,5kgSpider curlsdropset12 x 20kg12 x 15kgdropset10 x 20kg10 x 15kgdropset12 x 20kg8 x 15kg Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 (edited) 8/6-2013 (lørdag)SkulderPress behind neck(smith machine)12 x 50kg10 x 50kg10 x 50kgLow pulley upright rows(rope)15 x 25kg15 x 25kg15 x 25kgDB press8 x 24kg10 x 24kg9 x 24kg Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted June 11, 2013 Author Report Share Posted June 11, 2013 (edited) 9/6-2013 (søndag)BrystDecline bænkpress8 x 80kg8 x 80kg7 x 80kgFlad DB press8 x 30kg8 x 30kgDecline cable flyes10 x 10kg10 x 10kgTricepsDips101010Skullcrusher12 x 20kg12 x 20kg12 x 20kgPress downs (^)dropset10 x 25kg10 x 20kg10 x 15kgdropset12 x 22,5kg12 x 17,5kg12 x 12,5kg Edited June 18, 2013 by Rolf Toft Quote Link to comment Share on other sites More sharing options...
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