MadsBuuge Posted April 10, 2013 Author Report Share Posted April 10, 2013 Mandag d. 080413Warm Up2 Rounds250 m Row10 Sit-Ups10 Back ExtensionsBB Gymnastics9 x 1 Snatch @ 40 - 45 - 50 - 55 - 60 - 65 - 70 - 75 - 809 x 1 Clean & Jerk @' 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100StrengthFront Squat1 x 5 @ 80 % = 108 kg1 x 3 @ 85 % = 114 kg2 x 2 @ 90 % = 121 kg2 x 1 @ 95 % = 128 kgConditioningWOD - 4 Rounds - Rest 2 min.400 m Run14 Deficit Handstand Push-Ups7 Power Clean @ 100 kgTimes.#01 - 04.29#02 - 05.21#03 - 05.56#04 - 05.59Ulækker WOD... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 10, 2013 Author Report Share Posted April 10, 2013 Tirsdag d. 090413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 10, 2013 Author Report Share Posted April 10, 2013 (edited) Onsdag d. 100413Warm Up2 Rounds400 m Run10 GHD Sit-Ups10 Back Extensions10 Jumping Air SquatStrengthBack Squat High Bar3 x 5 @ 60 - 80 - 100 kg2 x 3 @ 110 - 120 kg1 x 2 @ 130 kg2 x 1 @ 140 - 150 kgPush Press5 x 3 @ 40 - 45 - 50 - 55 - 60 kg2 x 2 @ 65 - 70 kg6 x 1 @ 75 - 80 - 85 - 90 - 95 - 100 - 105 kgConditioningWOD ''DT'' - 5 Rounds12 Deadlift @ 70 kg9 Hang Power Clean @ 70 kg6 Push Jerk @ 70 kgTime. 09.49Tror at det var PR i Push Press. Jeg kørte DT i et stille og roligt tempo, det var ikke så meget tiden der var i fokus men jeg forbedrede den da med et minut alligevel. Edited April 10, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 11, 2013 Author Report Share Posted April 11, 2013 Torsdag d. 110413Rest DayFik jeg skrevet at jeg skal til Regionals med Team CrossFit Aalborg. Sølling and Kauf 2 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 12, 2013 Author Report Share Posted April 12, 2013 Fredag d. 120413Warm Up2 Rounds250 m C2 Row10 GHD Sit-Ups10 Back ExtensionsBB Gymnastics15 Minutes to establish a 1RM Clean & Jerk40 - 40 - 60 - 60 - 70 - 80 - 90 - 100 - 110 - 120 - 130 (PR)Strength15 Minutes to establish a 1RM Bench Press2 x 5 @ 60 - 80 kg7 x 1 @ 100 - 105 - 110 - 115 - 120 - 125 - 130ConditioningWOD 21-15-9OverHead Squat @ 43 kgPull-UpsTime. 02.28På en regnfuld fredag kan man da ikke blive andet end glad når man laver PR i Clean & Jerk med 130 kg!! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 13, 2013 Author Report Share Posted April 13, 2013 Lørdag d. 130413Foam RollDynamic StretchingTeam WOD - Morten Buuge og Undertegnet75 Handstand Push-Ups50 Bar Muscle-Ups50 Front Squat @ 100 kg75 Kettlebell Swings @ 40 kgTime. 16.57Cool Down1000 m C2 RowStretchingWOD - CrossFit Invitational - Entire team competes (5 pers.)100 Pull-Ups (20 each pers.)20 Syncronized Overhead Squat @ 75 - 65 - 50 - 40 - 20 kg200 Double Unders (40 each pers.)20 Syncronized Deadlifts @ 140 - 125 - 100 - 90 - 80 kg100 Box Jumps (20 each pers.)Time.Cool Down1000 m C2 RowFørste træning i selvskab med team CFAA. Synkroniserede løft er lamt! Håber ikke det kommer til Regionals. Ellers var det en fed træning. Quote Link to comment Share on other sites More sharing options...
Sølling Posted April 13, 2013 Report Share Posted April 13, 2013 Tillykke med PR bro!Synkron CrossFit - Gaaaaaaaay! :) MadsBuuge 1 Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted April 14, 2013 Report Share Posted April 14, 2013 Beast PR! på C&J :) Grats MadsBuuge 1 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 15, 2013 Author Report Share Posted April 15, 2013 Søndag d. 140413Foam RollDymanic StretchingWarm Up2 Rounds400 m Run10 GHD Sit-Ups10 Back ExtensionsBB Gymnastics12 x 1 Snatch @ 40 - 40 - 50 - 50 - 60 - 60 - 70 - 70 - 80 - 80 - 85 - 85 kgStrength5 Super Set10 Bench Press @ BW = 85 kg10 Strict Pull-UpsDer var ikke meget at skyde med i dag, min krop var mærket efter lørdagens træning. I den kommende uge bliver der først trænet fredag igen. Ikke optimalt i forhold til Regionals, men sådan hænger verden sammen engang i mellem. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 15, 2013 Author Report Share Posted April 15, 2013 Mandag d. 150413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 20, 2013 Author Report Share Posted April 20, 2013 Tirsdag d. 160413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 20, 2013 Author Report Share Posted April 20, 2013 Onsdag d. 170413Conditioning100 Burpees (Uniform)Time. 05.42Der var lige et lille break hvor jeg kunne nå at lave 100 burpees. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 20, 2013 Author Report Share Posted April 20, 2013 Torsdag d. 180413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 20, 2013 Author Report Share Posted April 20, 2013 Fredag d. 190413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 20, 2013 Author Report Share Posted April 20, 2013 Lørdag d. 200413Army GamesWOD #013100 m RUNTime. 11.19WOD #023 min. AMRAP5 Handstand Push-Ups10 Toes to Bar30 sec. REST3 min. AMRAP2 x 3 Kettlebell Thrusters @ 28 kg Right/Left20 m Overhead Sandbag Run @ 40 kg30 sec. REST3 min. AMRAP4 Rope Climb10 Kettlebell Get-Ups @ 16 kgTotal Reps. 129WOD #0360 m Sandbag Run ''6 drops and lifts''30 Sandbag Squat @ 30 kg60 m Sandbag Run ''6 drop and lifts''Time. ?? Army Games på AAL KAS. Jeg havde egentlig ikke et mål med for at få en bestemt placering i dag, det var mere bare for at være social og støtte op om et godt intiativ. Når det så er sagt stiller man jo ikke op til konkurrence for at tabe. Jeg ved ikke hvad placering jeg fik på første WOD. Anden WOD vandt jeg, og tredje WOD ødelagde jeg det for mig selv ved at tage for mange ''drop and lifts''. Der var CUT OFF ved finale WOD og kom desværre ikke med pga. den fejl jeg lavede i tredje WOD. ØV! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 21, 2013 Author Report Share Posted April 21, 2013 Søndag d. 210413Foam RollStretchingBB Gymnastics1 RM Snatch8 x 1 @ 60 - 65 - 70 - 75 - 80 - 85 - 90 - 955 x 1 @ 100 (fail) - 100 (fail) - 100 (fail) 100 (fail) - 100 kg (PR)Clean & Jerk8 x 1 @ 60 - 80 - 90 - 100 - 105 - 110 kgConditioningWOD2 Muscle-Ups10 Clean & Jerk @ 60 kg4 Muscle-Ups8 Clean & Jerk @ 70 kg6 Muscle-Ups6 Clean & Jerk @ 80 kg8 Muscle-Ups2 Clean & Jerk @ 90 kg10 Muscle-Ups2 Clean & Jerk @ 100 kgTime. 13.50Jeg er verdens gladeste mand! Den her dag er sådan en man har set frem til i et halvt års tid efterhånden! Jeg ligge en video op senere af mit løft, det er ikke pænt, men det er der! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 21, 2013 Author Report Share Posted April 21, 2013 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 22, 2013 Author Report Share Posted April 22, 2013 Mandag d. 220412Foam RollStretchingWarm Up400 m Run10 GHD Sit-Ups1 min. Back Hold - 10 Back Extensions.BB Gymnastics7 x 2 Hi-Hang Snatch - Rest 60 sec.@ 65 - 65 - 65 - 70 - 70 - 75 - 755 Super Set5 x 3 Snatch First Pulls @ 100 kg - Rest 60 sec.5 x 3 High Bar Back Squat (5 counts in the rock bottom, bounce and quick back up.) @ 100 - 110 - 110 - 110 - 110 kg - Rest 60 sec.ConditioningWOD40 Burpees50 Double Unders30 Burpees50 Double Unders20 Burpees50 Double Unders1000 m C2 ROWTime. 11.13Midline3 Super Set3 x 3 (3 Left/3 Right) Barbell Turkish Get-Ups @ 30 kg - Rest 45 sec.3 x 20 Toes to Bar - Rest 45 sec.De sidste dags træning er ved at kunne mærkes i kroppen. Min plan var at træne i morgen og reste onsdag, men nu må vi se hvad kroppen siger til det i morgen. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 23, 2013 Author Report Share Posted April 23, 2013 (edited) Tirsdag d. 230413Warm Up400 m Run10 x GHD Sit-Ups1 min. Back Hold - 10 Back ExtensionsBB GymnasticsEvery Minute on the Minute for 7 Minutes1 Power Snatch + 2 Behind-the-Neck Push Press @ 75 kgEvery Minute on the Minute for 7 Minutes2 (touch and go) Power Clean + 1 Push Jerk @ 90 kgConditioningWOD20 Wall Ball Shots @ 20 lbs40 Pull-Ups20 Wall Ball Shots @ 20 lbs40 Box Jumps20 Wall Ball Shots @ 20 lbs40 Ring Dips20 Wall Ball Shots @ 20 lbs40 Kettlebell Swings @ 32 kg20 Wall Ball Shots @ 20 lbsTime.13.38Rest 20.00 min.WOD - 3 Rounds4 Rope Climb12 Push Press @ 52 kg16 GHD Sit-UpsTime. 09.39Der var ikke meget at skyde med på sidste WOD, Coach Outlaw ville også have at man skulle reste 4 timer men det havde jeg ikke lige tid til. Edited April 23, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 24, 2013 Author Report Share Posted April 24, 2013 (edited) Onsdag d. 240413Foam RollStretchingWarm Up2 Rounds400 m Run10 GHD Sit-Ups1 min. Back Hold - 10 Back ExtensionsBB Gymnastics7 x 2 Hi-Hang Clean + 1 Jerk - Rest 60 sec.@ 80 - 80 - 85 - 85 - 90 - 90 - 954 Super Set4 x 3 Clean First Pulls @ 140 - 140 - 150 - 150 kg - Rest 60 sec.4 x 2 1 & 1/4 Front Squat @ 100 - 100 - 110 - 110 kg - Rest 60 sec.ConditioningWOD - 4 Rounds - Rest 1:112 Deficit Handstand Push-Ups15 Toes to Bar500 m C2 RowTimes.Round #01 - 02.55Round #02 - 02.46Round #03 - 02.46Round #04 - 03.00Then, after completing the final round, and it's prescribed rest.4 Minutes MAX Distance (15 m down and back shuttle style track) Sled Drags @ Sled Weight + 50 kgRounds 12 = 180 mStrength3 Super Set3 x 10 GH Raise - Rest 45 sec.3 x 10 Reverse Hypers @ 110 kg - Rest 45 sec.Det jeg elsker ved Outlaw er at man skal laver alt muligt lort som jeg ellers ikke ville gøre. Hvis jeg kører mit eget program får jeg ikke alle bevægelser med. Edited April 24, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 27, 2013 Author Report Share Posted April 27, 2013 Torsdag d. 250413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 27, 2013 Author Report Share Posted April 27, 2013 Fredag d. 260413Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 27, 2013 Author Report Share Posted April 27, 2013 Lørdag d. 270413Foam RollWarm Up2 Rounds400 m Run10 GHD Sit-Ups1 min. Back Hold - 10 Back ExtensionsStrength7 Super Set7 x 3 Banded Deadlifts - Rest 60 sec. @ 140 - 140 - 140 - 140 - 150 - 150 - 150 kg7 x 3 Bench Press - Rest 60 sec. @ 100 - 100 - 100 - 100 - 110 - 110 - 110 kg5 x 10 Strict Pull-Ups - Rest 60 sec.ConditioningWOD1000 m C2 Row12 Thrusters @ 60 kg12 Box Jumps9 Thrusters @ 70 kg9 Box Jumps6 Thrusters @ 80 kg6 Box JumpsTime. 08.48 Team WOD 3&3 (Klaus Uggerhøj, Morten Buuge og Jeg)3 Rounds Each10 x Hang Power Snatch @ 60 kg50 m SprintTime. ? Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 28, 2013 Author Report Share Posted April 28, 2013 Søndag d. 280413Warm Up400 m Run10 GHD Sit-Ups10 Back ExtensionsBB GymnasticsSnatch6 x 1 @ 60 - 70 - 75 - 80 - 85 - 90 kgClean & Jerk9 x 1 @ 60 - 70 - 80 - 90 - 100 - 105 - 110 - 115 - 120Strength1 x 20 Back Squat High Bar @ 100 kgConditioningWOD ''Amanda'' 9 - 7 - 5Muscle-UpsSnatch (full) @ 60 kgTime. 07.45MidlineDefranco AB Circuit - 3 Rounds12 x Sprinter Sit-Ups12 x V-Ups12 x Hip-Ups12 x Toe TouchesIkke den bedste tid på Amanda men jeg havde ikke så meget energi i dag. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted April 30, 2013 Author Report Share Posted April 30, 2013 Mandag d. 290413Warm Up2 Rounds500 m Row10 GHD Sit-Ups10 Back Extensions10 Strict Pull-UpsBB Gymnastics7 x 1 2-Position Snatch - Rest 60 sec.@ 70 - 70 - 70 - 75 - 75 - 75*Notes: Position #1 is from the floor, Position #2 (whiteout dropping the bar) is the low-hang - approximately 2" from the floor.5 Super Set5 x 3 Snatch First Pull - 3 Count Pause at the Knee - Rest 60 sec.@ 115 - 120 - 120 - 120 - 1205 x 5 Tempo High Bar Back Squat - Rest 60 sec.@ 100 kgConditioningWOD30 Push Press @ 60 kg30 Over-the-box Jumps 30" (Touch Top)30 C2B Pull-Ups30 Deficit Handstand Push-UpsTime. 12.32Midline3 Super Set3 x 20 Reverse Hypers @ 100 kg - Rest 45 sec.3 x 25 UnBroken GHD Sit-Ups - Rest 45 sec. Quote Link to comment Share on other sites More sharing options...
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