MadsBuuge Posted March 16, 2013 Author Report Share Posted March 16, 2013 Fredag d. 150313Warm Up2 Rounds200 m Row10 GHD Sit-Ups10 Back Extensions5 Strict Pull-UpsCrossFit Open 13.2WOD - 10 min AMRAP5 Shoulder to Overhead @ 52 kg10 Deadlift @ 52 kg15 Box JumpsReps. 293Fy for helved. Når det så er sagt, så er jeg egentlig okay tilfreds taget mine forudsætninger i betrækning. Nu håber jeg bare at jeg bliver klar til at kunne køre den igen søndag og forhåbentligt få et bedre resultat. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 17, 2013 Author Report Share Posted March 17, 2013 Lørdag d. 160313Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 17, 2013 Author Report Share Posted March 17, 2013 (edited) Søndag d. 170313Warm Up250 m Row10 GHD Sit-Ups10 Back Extensions10 Kipping Handstand Push-UpsCrossFit Open 13.2 WOD - 10 min AMRAP5 Shoulder to Overhead @ 52 kg10 Deadlift @ 52 kg15 Box JumpsReps. 175 Strength 5 Super Set5 x 10 BenchPress @ BW = 85 kg - Rest 60 sec.5 x 10 Strict Pull-Ups - Rest 60 sec. Ikke så mange reps som i fredags, men jeg havde heller ikke fået det bedre. Er lidt frustreret over sygdom midt i OPEN men må bare krydse fingre for at det hurtigt er væk. Edited March 17, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 20, 2013 Author Report Share Posted March 20, 2013 Mandag d. 180313Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 20, 2013 Author Report Share Posted March 20, 2013 Tirsdag d. 190313Warm Up2 Rounds250 m Row10 x Toes to Bar10 x Back ExtensionsBB GymnasticsEMOM for 5 minutes:2 Snatches @ 80 % 76 kg2 minute AMRAP of:Snatches @ 80 % = 76 kgReps. 5Skill / Midline3 Super Set3 x 20 UB GHD Sit-Ups - Rest 60 sec.3 x 60 Second Free Handstand Hold - Rest 60 sec.3 x 20 Reverse Hyper @ 70 kgJeg skulle have kørt WOD, men kunne mærke at sygdommen ikke var helt ude af kroppen så det droppede jeg. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 20, 2013 Author Report Share Posted March 20, 2013 Onsdag d. 200313Rest DayJeg er lidt i et dilemma omkring træning her til aften da jeg skal køre 13.3 i morgen tidlig. Mit dovne jeg blev enig om en dag på sofaen, men så er der heller ingen undskyldning for et godt resultat i morgen! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 23, 2013 Author Report Share Posted March 23, 2013 Torsdag d. 210313Warm Up250 m Row10 GHD Sit-Ups10 Back Extensions10 Kettlebell Swings @ 24 kg20 Double Unders2 x 2 Turkish Get-Ups Left/Right @ 24 kgCrossFit Open 13.3WOD - 12 min AMRAP150 WallBall Shots @ 20 LBS90 Double Unders30 Muscle-UpsReps. 158Jeg kørte 70 + Wallball til at starte med hvilket jeg ikke tror var en fordel. Jeg vil dele den mere op på søndag, jeg tænker 6 x 25 med 10 - 15 sec. rest. Eller 10 x 15 med 5 - 10 sec. rest. Jeg tror jeg på den måde kan få den overstået hurtigere, og derved få mere tid ved Muscle-Ups så jeg kan få 25 eller derover! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 23, 2013 Author Report Share Posted March 23, 2013 Fredag d. 2203133000 m Recovery C2 RowTime. 12.54Foam RollStretchingFy for faen hvor har jeg ondt i mine lår!!! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 24, 2013 Author Report Share Posted March 24, 2013 Lørdag d. 230313Active Rest Day500 m SwimmingCold / Hot Water1 min. - 1 min.2 min. - 2 min.1 min. - 1 min.2 min. - 2 min.Relax / Sauna GusLige hvad kroppen havde brug for. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 24, 2013 Author Report Share Posted March 24, 2013 (edited) Søndag d. 240313Warm Up3 Rounds250 m Row2 x 5 Turkist Get-Ups Left/Right10 x Reverse Hyper @ 70 kg CrossFit Open 13.3 WOD - 12 min AMRAP150 WallBall Shots @ 20 LBS90 Double Unders30 Muscle-UpsReps. 160Tiebreak Time. 08.16 Cool Down 2000 m C2 ROWTime. 09.14 Stretching Evening 3000 m RunTime. ? Jeg fik 2 reps. mere end da jeg kørte den første gang, jeg følte dog at jeg kørte den lang bedre denne gang. Mine lår var stadig ramt lidt fra torsdag, men jeg tror ikke at det har den store betydning. Det er egentlig underligt at man vælger at køre en WOD som denne 2 gange, for at få sølle 2 reps. mere.Jeg ville lige løbe en tur her til aftes for at få lidt blodcirkulation rundt i lårbasserne. Håber det tager lidt af den ømhed der kommer i morgen. Edited March 24, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 27, 2013 Author Report Share Posted March 27, 2013 Mandag d. 250313Warm Up2 Rounds400 m Run10 GHD Sit-Ups10 Back ExtensionsBB GymnasticsEvery 30 seconds for 4 minute - 9 total reps.1 Snatch @ 75 kg20 x 1 Snatch @ 65 kgSkill / Midline3 Super Set3 x 20 Toes to Bar - Rest 60 sec.3 x 60 sec. Freestanding Handstand - Rest 60 sec.3 x 10 Reverse Hypers @ 50 kg - Rest 60 sec.ConditioningWOD ''Helen'' 3 Rounds - 1:1 Rest400 m Run21 Kettlebell Swings @ 24 kg12 Pull-UpsRound #01 - 2.32Round #02 - 2.38Round #03 - 2.48Det blev en lidt anden træning end den der var på outlaw da jeg simpelthen var for træt i musklerne til at køre det rigtige program. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 27, 2013 Author Report Share Posted March 27, 2013 Tirsdag d. 260313Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 27, 2013 Author Report Share Posted March 27, 2013 Onsdag d. 270313Warm Up2 Rounds250 m Row2 x 5 Turkish Get-Ups @ 28 kg 10 Reverse Hyper @ 50 kgBB Gymnastics8 x 2 Snatch from Blocks (Just Above Knee) - Rest 60 sec.@ 65 - 65 - 70 - 70 - 75 - 75 - 80 - 80 kg8 x 2 Clean from Blocks (Just Above Knee) + 1 Split Jerk - Rest 60 sec.@ 85 - 85 - 90 - 90 - 95 - 95 - 100 - 100 kgStrength5 Super Set5 x 10 BenchPress @ BW = 85 kg5 x 10 Strict Pull-UpsConditioning10 Minutes Triple-Unders practice.Reps. 11NO RESTWOD - 3 Rounds15 Strict HandStand Push-Ups40 Split Jumps15 Pull-UpsTime. 13.07NO REST25 Unbroken GHD Sit-UpsMax Effort Kipping Handstand Push-UpsReps. 1225 Unbroken GHD Sit-UpsDagens outlaw. Triple-Unders??? Quote Link to comment Share on other sites More sharing options...
Kauf Posted March 28, 2013 Report Share Posted March 28, 2013 Tripple unders: See you at Crossjizz opens 2014. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 31, 2013 Author Report Share Posted March 31, 2013 Torsdag d. 280313Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 31, 2013 Author Report Share Posted March 31, 2013 (edited) Fredag d. 290313Warm Up2 Rounds250 m C2 Row10 x GHD Sit-Ups10 x Back ExtensionsMovement PrepEvery 30 Seconds for 3 Minutes1 Power Clean + Push Jerk @ 65 % = 80 kg2 Toes to BarCrossFit Open 13.4WOD - 7 min. AMRAP3 Clean & Jerk @ 61 kg3 Toes to Bar6 Clean & Jerk @ 61 kg6 Toes to Bar9 Clean & Jerk @ 61 kg9 Toes to Bar12 Clean & Jerk @ 61 kg12 Toes to Bar15 Clean & Jerk @ 61 kg15 Toes to Bar21 Clean & Jerk @ 61 kg21 Toes to BarETC.Reps. 95Cool Down2000 m C2 RowTime. 09.27Lækker lille WOD. Jeg så gerne at det havde været med 80 kg ish. så vi kunne få skilt os af ned alle de cardio freaks! Edited March 31, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 31, 2013 Author Report Share Posted March 31, 2013 Lørdag d. 300313Active Rest Day5750 m RUNTime. 30.17 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 31, 2013 Author Report Share Posted March 31, 2013 (edited) Søndag d. 310313Warm Up2 Rounds250 m C2 Row2 x 5 Turkish Get-Ups10 Reverse HypersCrossFit Open 13.4 WOD - 7 min. AMRAP3 Clean & Jerk @ 61 kg3 Toes to Bar6 Clean & Jerk @ 61 kg6 Toes to Bar9 Clean & Jerk @ 61 kg9 Toes to Bar12 Clean & Jerk @ 61 kg12 Toes to Bar15 Clean & Jerk @ 61 kg15 Toes to Bar21 Clean & Jerk @ 61 kg21 Toes to BarETC.Reps. 94 Det var desværre ikke min dag i dag. Jeg burde kunne få 100 reps. plus. Håber 13.5 bliver en WOD der ligger pisse godt til mig, så jeg kan nå at være komme med på CFAA Team til Regionals. Edited April 1, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 1, 2013 Author Report Share Posted April 1, 2013 Mandag d. 010413Warm Up2 Rounds400 m Run10 Knees to Elbow10 Back ExtensionsBB GymnasticsEvery 20 Seconds for 3 Minutes1 Snatch @ 75 % = 71 kgRest 3 Minutes8 x 1 Snatch @ 85 % = 81 kgSkill/Midline3 Super Set3 x 25 UnBroken GHD Sit-Ups - Rest 60 sec.3 x Max Effort Freestanding Handstand Hold (0.26 - 0.30 - 0.29 sec.) - Rest 60 sec.3 x 20 Reverse Hypers @ 90 kg - Rest 60 sec.ConditioningWOD100 Double Unders2 x 15 m Overhead Barbell Carry @ 70 kg30 Pull-Ups2 x 15 m Overhead Barbell Carry @ 70 kg30 Pull-Ups2 x 15 m Overhead Barbell Carry @ 70 kg100 Double UndersTime. 07.34 Dejlig med en god morgen træning! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 3, 2013 Author Report Share Posted April 3, 2013 (edited) Tirsdag d. 020413Warm Up400 m Run10 GHD Sit-Ups10 Back Extensions10 Push-Ups10 Strict Pull-Ups400 m RunBB GymnasticsEvery 20 Seconds for 4 Minutes1 Clean & Jerk @ 75 % = 93 kgRest 3 min.Evert 60 Seconds for 8 Minutes.1 Clean & Jerk @ 80 % = 100 kgStrengthBack Squat High Bar4 x 5 @ 60 - 80 - 100 - 120 kg3 x 3 @ 130 kg1 x 2 @ 140 kg1 x 1 @ 150 kgConditioning1 min. Max Effort Kettlebell Swings @ 32 kgReps. 25Rest 1 minute.3 min. AMRAP7 Front Squat @ 70 % = 90 kg (no rack)100 m Shuttle Sprint (10 m increments)3 Muscle-UpsRounds. 1 + 20 m Shuttle Sprint1 min. Max Effort Kettlebell Swings @ 32 kgReps. 25Rest 1 minute.3 min. AMRAP7 Front Squat @ 70 % = 90 kg (no rack)100 m Shuttle Sprint (10 m increments)3 Muscle-UpsRounds. 1 + 4 Front SquatRest 1 minute.1 min. Max Effort Kettlebell Swings @ 32 kgReps. 25Hård dag på Outlaw i dag, mon ikke det kan mærkes i stængerne i morgen... Edited April 3, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 5, 2013 Author Report Share Posted April 5, 2013 Onsdag d. 030413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 5, 2013 Author Report Share Posted April 5, 2013 Torsdag d. 040413Warm Up2 Rounds250 m Row10 GHD Sit-Ups10 Back ExtensionsBB Gymnastics7 x 1 2 Position Snatch (floor - hang) @ 70 kg - Rest 60 sec.Strength5 Super Set10 BenchPress @ BW = 85 kg - Rest 60 sec.10 Strict Pull-Ups - Rest 60 sec.Conditioning5000 m C2 RowTime. ?Jeg skulle have kørt 13.5 men jeg ville ikke byde mig selv at køre den to gange, så det blev til lidt Outlaw + BB. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 5, 2013 Author Report Share Posted April 5, 2013 Fredag d. 050413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 6, 2013 Author Report Share Posted April 6, 2013 Lørdag d. 060413Warm Up2 Rounds250 m C2 Row10 GHD Sit-Ups10 Back Extensions10 Butterfly Kipping Chest to Bar Pull-Ups10 Thrusters @ 20 kgConditioningCrossFit Open 13.5WOD - 4 min. AMRAP15 Thrusters @ 45 kg15 Chest to Bar Pull-Ups*4 min. bonus for every 90 reps (3 rounds) completedReps. 132Det var så OPEN for mit vedkomne. Jeg er egentlig udmærket tilfreds taget mine stressende arbejdestider og den sygdom der lige skulle komme ind over i betragtning. Nu venter jeg bare spændt på i morgen aften, for at se om jeg har placeret mig godt nok, til at komme med på CFAA's team - hvis vi får et team med. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 7, 2013 Author Report Share Posted April 7, 2013 Søndag d. 070413Rest DayTømmermænd! Nu må tiden godt gå hurtigt så kl. bliver 02.00 i nat så vi kan se om vi kommer til regionals! Quote Link to comment Share on other sites More sharing options...
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