Niklas_M Posted September 9, 2011 Author Report Share Posted September 9, 2011 (edited) Kettlebell Hjemmetræning Fredag d.09/09-11Let udstræk før opv.Opvarmning30sec Swing Højre @ 16kg30sec Swing Venstre @ 16kg30sec Clean Højre @ 16kg30sec Clean Venstre @ 16kg30Sec Overhead Hold Højre @ 16kg30Sec Overhead Hold Venstre @ 16kg30sec High Pull Højre @ 16kg30sec High Pull Venstre @ 16kg30Sec Overhead Lounges Højre @ 16kg30Sec Overhead Lounges Venstre @ 16kg30sec Snatch Højre @ 16kg30sec Snatch Venstre @ 16kg30sec Shoulder Press Højre @ 16kg30sec Shoulder Press Venstre @ 16kgOgså var jeg ovså ved at være godt varmet op :)WOD: 10min AMRAP, NO SETTING KB DOWN, ONLY REST IN RACK- OR TOP-Positon5/5 Clean @ 20kg5/5 Jerk @ 20kg5/5 C&J @ 20kg5/5 Snatch @ 20kg5/5 Squats, with KB in rack positon (5 in left rack/5 in right rack)3 Rounds + 17 Reps. Edited September 9, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 9, 2011 Author Report Share Posted September 9, 2011 (edited) double post Edited September 9, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 13, 2011 Author Report Share Posted September 13, 2011 Crossfit på Havnen d.12/09-11Opv.400m Løbdiv. kosteskaft øvelser, dislocators etc.MobilityNogle sprint intevaller og burpees.Teknik. D.U. Træning i 10-15mins tid.WOD2-4-6-8-6-4-2 runder afChest To BarEfter hver runde, 12 D.U. (25 for dem der var skrappe, dvs. ikke mig)Tid: 6:38easy workout idag. Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 13, 2011 Author Report Share Posted September 13, 2011 (edited) Crossfit på Havnen, Tirsdag d.13/09-11Var dernede 1530, så havde lige tid til at lave lidt selv inden kl 16 holdet gik påHurtig skulder opvarmning.Strict, Standing, BB Shoulder Press12x 30kg12x 40kg2x 10x 40kg3x 6x 50kg3x 3x 60kgUpright BB Row3x 10x 30kgSnatch Grip, from back shoulder, Shoulder press3x 12x 30kgOgså hoppede jeg på kl 1600 Holdet.Opvarmning forgik med lidt kosteskaft øvelser, lidt airsquats, pushups og atomic-situps + 3min mobility.Teknik træning på KB Snatch i 15min tid. WOD21-15-9 KB Snatch @ 24kg9-9-9 Burpees9-11-15 Strict Chin-upsTid: 06:10, det var lige en WOD der passede mig rigtig godt :)KimP + ny assistent, stod for holdet idag, det var mægtigt. Edited September 13, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 16, 2011 Author Report Share Posted September 16, 2011 (edited) Crossfit på havnen, Fredag d.16/09-11Kl 1500 Holdet med Mikkel og Kamma.Warmup20/10 Tabata - 3 RoundsWall Ball @ 8kgHindu PushupsAtomic SitupsBack ExtensionsSkillPowerclean3x8x 20kg1x5x 40kg2x5x 50kg2x5x 60kgWOD2 Rounds for Time of:15x Broad Jumps8x Powerclean @ 50kg30x Anchor Situps10x Powerclean @ 50kg15x Broad Jumps8x Powerclean @ 50kgEvery 2mins: do 2 Burpees.Tid: 11:27Havde langsomt tempo, jeg var forsigtig ikke at presse ryg og knæ formeget. Edited September 16, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 17, 2011 Author Report Share Posted September 17, 2011 Lørdags træning d.17/9-11, På Havnen i ÅrhusOpvarmning5min Roning på C2 med damper 6 @ 1210meter3 Runder af:10 Ring Pushups10 Ring RowsStanding Shoulderpress10x 40kg10x 45kg3x 5x 50kg1x 5x 55kgSnatchgrip Shoulderpress3x 5x 40kg2x 5x 45kgChinups10x BW3x 5x BW+16kgBack Squat20x 20kg15x 40kg15x 50kg2x 15x 60kgFinisher WOD5 Rounds for time of:Muscle-up to 5x Ring Dips10x SDHP @ 32kg KB10x Back Squat @ 50kgTid: 08:1020min Mobility til afslutning. Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 18, 2011 Author Report Share Posted September 18, 2011 (edited) Søndags Træning på Havnen i dobbelt A, d.18/09-11Opv:3 Rounds of:30sec Hand Stand30sec Parallet L-Sit30sec L-Hold.TeknikBrugte 30mins tid på Ring Muscleups.Benchpress1x 8x 60kg1x 5x 80kg3x 5x 90kg1x 5x 100kgWOD: Crossfit Games 2011 Final Chipper (modified)20 Cal Row (Concept 2, damper 7)30 Wall Ball @ 8kg20 Toes to Bar30 Box Jumps 24"20 SDHP @ 32kg Kettlebell30 Burpees20 Shoulder to Overhead @ 50kg Barbell20 Cal Row.Tid: 14:10 Edited September 18, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 21, 2011 Author Report Share Posted September 21, 2011 (edited) Crossfit på Havnen, 21/09-11Kl 1700 holdet med Juvic og min bror Martin.Opv:2 Rounds of:30sec Static Squat30sec Dynamic Squats30sec Static Pushup position30sec Pushups30sec V-Hold30sec Butterfly SitupsTeknik/Styrke:Der skulle køres 3x 5x Dødløft, men sprang dette over for at skåne min lænd.WOD7 Rounds for time of:5 Deadlift @ 42,5kg5 Hang Powerclean @ 42,5kg5 Thrusters @ 42,5kgTime: 05:50. Thrusters sutter virkelig røv, min mobilitet i overkrop og isæt håndled, før virkelig at det er en belastende øvelse. Det minede mig lidt om en fran tilstand i håndled. BaaaahBig up for Juvic, det lavede WOD på 2:48 :4thumbup: :blink: Edited September 21, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 21, 2011 Author Report Share Posted September 21, 2011 Check forresten det store nye Crossfit event ud: Harbour Hellday 2012 Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 23, 2011 Author Report Share Posted September 23, 2011 På Havnen, Fredag d.23/09-11Var dernede 30min før kl 16 holdet, så jeg nåde lige lidt selv inden.400m LøbWarmup med 12,16,20 Kg KettlebellKettlebell Shoulderpress 3x 10/10 @ 20kg3x 5/5 @ 24kgTGU5/5 @ 16kgKl 1600 Holdet startede, der blev varmet godt op med øvelser udenfor, derefter lidt kosteskaft øvelser og teknik på OH SquatWOD: 21-15-9 of:40kg OH SquatD.U.'sPullupsTid: 7:20Det er klar DU der sætter mig tilbage, fik høst taget 4 Sammenhængende, mest 2-3 af gangen. Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 25, 2011 Author Report Share Posted September 25, 2011 (edited) Søndagstræning d.25/09-11På havnen med bror Martin.Opv:2000m Row @ Damper 10 - 8:10minBenchpress2x 12x 60kg2x 10x 80kg2x 5x 90kg2x 5x 95kg1x 12x 70kgBack Squat4x 12x 60kgHar stadig lidt nagen i lænden når jeg laver tunge øvelser, så det var ultra let Squat idag.Standing Barbell Shoulder Press1x 12x 40kg2x 8x 50kg2x 5x 55kgPush Press2x 8x 60kgWOD: 2min Kettlebell Snatch for max Reps, change hands at will @ 24kg50 RepsWOD: 10 Rounds for TimeMuscleup + 5 Ring Dips20 Anchored Situps200m SprintTid: 20:50Shit det var hårdt!!Lidt leg til afslutning. Formåede at lave en ny D.U. PR, på 19reps, waaay Edited October 1, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 26, 2011 Author Report Share Posted September 26, 2011 Video af 2min Snatch med 24kg Igår: http://www.facebook.com/photo.php?v=265810780116907 Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 26, 2011 Author Report Share Posted September 26, 2011 (edited) Træning på arbejdes Fitnesscenter idag, d.26/09-11Warmup:1000m Row @ Damper 5 - Tid: 3:585min Udstræk, primært overkropBurgner Warmup @ 20, 30, 40kgStict Pullups5x 5x BWCable Pulldown, close grip2x 12x 55kg2x 10x 60kgVertical Row (TG Machine)2x 12x 50kg1x 12x 55kgBar Dips1x 15x BW3x 10x BW+10kgDB Shrugs1x 15x 24/24kg2x 15x 30/30kgReverse DB Flyers3x 10x 12kgRevers 1Arm Cable Flyers3x 12/12 @ 10kgSitting Concentration Curls3x 8/8 @ 16kgInd imellem øvelser, øvede jeg D.U.'s.Afsluttede med 10min Udstræk, primært Ryg, Hofte og ben Edited September 26, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 27, 2011 Author Report Share Posted September 27, 2011 Hjemmetræning Tirsdag d.27/09-11Opv. med div øvelser med 16kg KB.Øvede lidt Ring Muscleups.WOD: Complete 10 Through 1 (and 1 Through 10) for time10-9-8-7-6-5-4-3-2-1 @ KB Swings - 20kg1-2-3-4-5-6-7-8-9-10 @ Ring DipsWOD: 10min Snatch for Reps, handswitch every min, no setting bell down. @ 16kg KBReps: 189 Quote Link to comment Share on other sites More sharing options...
Juvic Posted September 27, 2011 Report Share Posted September 27, 2011 Fed med ring MU's @ home..Kommer snart og leger med Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 30, 2011 Author Report Share Posted September 30, 2011 (edited) Crossfit på Havnen, Torsdag d. 29/09-11Opv.400m Løb+Masse øvelserTeknik Powersnatch2x 10x 20kg2x 5x 30kg2x 5x 40kg2x 5x 50kgWOD: 15min AMRAP7 HSPU9 Powersnatch @ 40kg13 Burpees5Rounds + 6 Burpees Edited September 30, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted September 30, 2011 Author Report Share Posted September 30, 2011 (edited) Træning Fredag d.30/9-11Opv:5min med kosteskaft, bl.a. Burgner warmup.1000m C2 Row @ damper 6 - tid 04:05Cuban Press Rotations, 3x 15x 15kgFront Squat2x 12x 20kg1x 12x 50kg2x 12x 70kgBack Squat2x 12x 70kg4x 5x 90kgBenchpress2x 12x 60 kg2x 10x 80 kg1x 5x 90 kg1x 5x 92,5 kg2x 5x 95 kgBar Dips5x 10x BWSupersættet med Upright Row5x 10x 27kgKørte de 5 sæt uden pause, ret høj intensitet:)Chinups1x 10x BW2x 5x BW+5kg2x 5x BW+10kg1x 5x BW+15kgTG Vertical Row (Wide Grip)12x 55kg12x 60kg12x 65kgSupersættet med:TG Leg Extensions (1 ben a gangen)12/12 @ 20kg12/12 @ 25kg12/12 @ 30kg Edited October 1, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted October 2, 2011 Author Report Share Posted October 2, 2011 (edited) På Havnen, d.02/10-11På havnen med bror martin og en røvfuld tømmermænd! Urgh!Opv.1000m C2 @ Damper 3, tid: 04:05Ring Rows3x 10x BW1x 5x BW+10kg2x 5x BW+15kg1x 5x BW+20kgSupersættet med: Ring Pushups3x 10x BW1x 5x BW+5kg3x 5x BW+10kgStanding Barbell Shoulder Press2x 8x 40kg2x 5x 50kg1x 5x 55kg1x 5x 57,5kg2x 5x 60kg (Muligvis noget PR her)Pushpress from Neck2x 5x 50kg2x 5x 55kgBenchpress "Let dag"12x 60kg3x 8x 80kg Supersættet medChinups4x 12x BWClosegrip Benchpress3x 12x 60kgDer gik lidt lal og leg i den herfra.Lavede en Clean & Jerk PR med 48kg Kettlebell.Lidt BOXJumps, over 1meter. Edited October 2, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted October 4, 2011 Author Report Share Posted October 4, 2011 (edited) Crossfit på Havnen, Mandag d.03/10-11Joakim aka. Juvic styrede holdet og den stod på the Bear Complex.Opv.40sec Static Handstand40sec Static Squat (aktiv og under parallel)40sec Front Bridge (planke)30sec Static Handstand30sec Static Squat (aktiv og under parallel)30sec Front Bridge (planke)20sec Static Handstand20sec Static Squat (aktiv og under parallel)20sec Front Bridge (planke)WOD Bear Complex404547,55055Er tilfreds med indsats, men jeg fortryder jeg ikke kørte tungere! Men eftersom at det var første gang jeg prøvede den er det okay. Teknikken var god hele vejen. Edited October 4, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted October 5, 2011 Author Report Share Posted October 5, 2011 (edited) Træning i firmaets Motionscenter, Onsdag d.05/10-11Ultra hurtig opvarmning, lidt dynamisk udstræk og kosteskaftøvelser.A2G Front Squat10x 20kg8x 40kg8x 60kg2x 5x 80kg2x 5x 90kgSupersættet med:Strict Pullups8x BW8x BW8x BW+5kg2x 5x BW+10kg1x 5x BW+20kgBenchpress8x 50kg5x 80kg5x 85kg5x 90kg5x 95kg5x 100kgDumbbell Pullovers15x 24kg2x 10x 32kgSupersættet med:EZ Bar Preacher Curls15x 27,5kg15x 27,5kg15x 27,5kgMuscle Hang Power Snatch10x 22kg10x 27kg10x 27kgSupersættet med:TG Vertical Row (Wide Grip)10x 55kg10x 60kg10x 70kgVægt 79,8 efter træning, i meget svedig tøj.Nu hvor ryg og knæ er ved at være god igen og jeg trænere oftere, kan jeg vist godt skrue noget op for kcal. Der trænger til at blive bygget lidt på kroppen igen. Jeg kan bedre lide at ligge oppe i 82-84kg lejet.Crossfit træning imorgen! Edited October 5, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted October 7, 2011 Author Report Share Posted October 7, 2011 (edited) Pga. arbejde igår, blev træning ikke til noget.Var i styrkecenter med big bro idag.OpvCuban Press Rotations, 2x15x 15kg BarbellOpvarmning, lidt kosteskaft og burgner warmup @ 20, 30Hang Snatch Pull2x 5x 30kg1x 5x 40kg2x 5x 50kg1x 5x 55kgSupetsættet med:Strict Bar Dips6x 10x BWBenchpress (high volume day)1x 12x 60kg1x 12x 70kg1x 15x 80kg (fail)1x 10x 85kg (fail)Bend Over Row2x 15x 60kg1x 12x 70kgTG Vertical Row (wide grip)2x 12x 65kg1x 10x 70kgCG Cable Pulldowns (very strict)1x 12x 55kg1x 10x 60kg1x 8x 65kgArnold Dumbell Shoulder Press12x 18/1810x 20/2010x 22/22Strict Chin Ups (Arme var ved at være totalt ristet, så det var ynkeligt)3x 5x BWSupersættet medKipping Bar Dips3x 20x BWC2 Roning @ Damper 510x 30/30 IntervalRamte 1420meter sammenlagt. Edited October 7, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted October 10, 2011 Author Report Share Posted October 10, 2011 Crossfit på havnen d.10/10-11Juvic og Philip styrede holdet.Opv:200m Løb200m Baglæns løb.40sec Static Handstand40sec Static Squat (aktiv og under parallel)40sec Front Bridge (planke)10sec pause30sec Static Handstand30sec Static Squat (aktiv og under parallel)30sec Front Bridge (planke)10sec pause20sec Static Handstand20sec Static Squat (aktiv og under parallel)20sec Front Bridge (planke)WOD: For time:2min Prowling (as far as possible)then,3 Rounds of:21 Pullups15 Wallball (8kg)9 HSPUProwlede 6x 15mTid: 10:14 (inclusiv de 2min prowl)Derefter lidt Snatch træning.Hang Power Snatch2x 5x 30kg2x 5x 40kg2x 3x 50kg2x 3x 60kgSnatch (første gang jeg laver et fuld snatch i 10 uger!, YAY)2x 3x 50kg2x 3x 60kgSnatch High Pull1x 3x 50kg2x 3x 60kg Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted October 11, 2011 Author Report Share Posted October 11, 2011 (edited) Crossfit på havnen i Aarhus, d.11/10-11Opv.1600m LøbUdstræk af hofte og bentøj3 runder af:30 sec Jumping Air squats30 sec PushupsHang Clean Shrugs5x 5x 50kgHang Power Clean3x 5x 50kgPowerclean and Jerk4x 3x 50kgWOD: GRACE (rx'd)30x Powerclean & Jerk @ 60kgTid: 05:16 Edited October 14, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted October 13, 2011 Author Report Share Posted October 13, 2011 (edited) Firma Motionscenter med Brormand Martin, Torsdag d.13/10-11Opv.Lidt hurtig udstræk (limber up )3 Runder på tid af:4 Chinups på træ ribbe10 Lounges til Hvert ben10 Pushups 10 Anchored Situps10 Back ExtensionsTid: ukendt, men frisk tempo.Reverse Cable Flyers2x 15repsBenchpress8x 50kg8x 70kg8x 80kg5x 92,5kg5x 97,5kg5x 112,5kg (Fail på 5. Rep) PRWG Cable Pulldowns12x 55kg12x 65kg10x 75kg10x 75kgDB Flyers15x 14kg15x 14kg12x 14kgSupersættet med:DB Pullovers15x 24kg15x 24kg15x 24kgWOD: Disco, og yeah baby3 Runder på tid af:20 GHD Situps20 Barbell Curls @ 27kgTid: 02:41Fun fun, god syrer i arme, mave og grip.. Edited October 15, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
Niklas_M Posted October 15, 2011 Author Report Share Posted October 15, 2011 (edited) Træning på Havnen d.15/10-11Opv.Udstræk3 Runder CindyHang Muscle Snatch 10-8-6-6-320, 30, 40, 40, 45Hang Power Snatch 5x 3x40, 40, 45, 50, 55Snatch from Hang 5x 5x40, 45, 50, 55, 55Standing Shoulderpress2x 5x 50kg1x 5x 55kg3x 5x 60kgWOD: 3 Rounds for Time of 10 T2B10/10 1Arm Kettlebell Jerk @ 24kg10 Air SquatsThen 3 Rounds for time of: 10 Chinups10 Swings @ 24kgTid: something something (10-12min) Edited October 16, 2011 by Niklas_M Quote Link to comment Share on other sites More sharing options...
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