MadsBuuge Posted May 19, 2013 Author Report Share Posted May 19, 2013 Søndag d. 190513Foam RollStretchingBB Gymnastics9 x 2 Snatch @ 40 - 45 - 50 - 55 - 60 - 65 - 70 - 75 - 80 kg7 x 2 Clean & Jerk @ 60 - 65 - 70 - 75 - 80 - 85 - 90 kgConditioningWOD ''Jackie''1000 m C2 Row50 Thrusters @ 20 kg30 Pull-UpsTime. 05.55Strength / Midline3 Super Set3 x 10 BenchPress (Jerk Grip) @ 80 kg - Rest 60 sec.3 x 20 Toes to Bar - Rest 60 sec.Da jeg har haft meget i hovedet de sidste par måneder med arbejde og crossfit, valgte jeg at køre mod Aalborg efter lørdagens regionals for at få en ekstra fri dag i ro og fred! Dette skulle selvfølgelig nydes med et træningspas i CrossFit Aalborg! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 20, 2013 Author Report Share Posted May 20, 2013 Mandag d. 200513Foam RollStretchingWarm Up2 Rounds440 m Run10 GHD Sit-Ups10 GH Raise5 Strict Pull-UpsBB Gymnastics6 x 2 Hi-Hang Snatch @ 70 - 70 - 75 - 75 - 75 - 80 kg - Rest 60 sec.5 Super Set5 x 2 Tempo High Bar Back Squat @ 85 % = 130 kg - Rest 60 sec.5 x 2 3-Stop Snatch Pulls @ 110 kg - Rest 60 sec.Notes: Quick descen, 3 counts (seconds) in the rock bottom, bounce and quick back up.ConditioningWOD - ''Regionals Event 7 Individual''4 Rounds for time of:2 Rope Climb30 m Sprint4 Squat Cleans @ 100 kg30 m SprintTime. 08.38Cool Down800 m RunMidline3 Super Set3 x 15 Reverse Hypers @ 90 kg - Rest 45 sec.3 x 20 GHD Sit-Ups - Rest 45 sec.Lækker træning med en lækker WOD! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 21, 2013 Author Report Share Posted May 21, 2013 Tirsdag d. 210513Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 22, 2013 Author Report Share Posted May 22, 2013 (edited) Onsdag d. 220513Foam RollStretchingWarm Up2 Rounds250 m C2 Row10 GHD Sit-Ups10 Back Extensions10 Handstand Push-UpsBB GymnasticsEvery 30 Seconds for 3:00 Minutes1 Power Snatch + 2 Behind-the-Neck Push Press @ 75 % = 75 kgEvery 45 Seconds for 4:30 Minutes2 (touch and go) Power Clean + 1 Split Jerk @ 70 % = 91 kgConditioningWOD25 Pistols (alternating)25 One Arm Barbel Snatch @ 30 kg (alternating)25 Pistols (alternating)25 One Arm Barbel Snatch @ 30 kg (alternating)25 Box Jumps @ 30'' = 76 cm25 Chest to Bar Pull-Ups25 Box Jumps @ 30'' = 76 cm25 Chest to Bar Pull-UpsTime. 13.07WOD - 3 Rounds - Rest 1:250 Double Unders20 Handstand Push-Ups15 Toes to BarTime. 3.15 - 3.46 - 4.20Hele min træning forgik i Reebok Nano U-form for at træne lidt VL uden VL sko. Jeg burde gøre det lidt oftere så det bliver mere normalt for mig for synes ikke det gik som forventet. Jeg brugte rigtig meget tid på mine HSPU i sidste WOD i dag så der er også plads til forbedringer. Edited May 22, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
Fame Boy Posted May 22, 2013 Report Share Posted May 22, 2013 Hvorfor dog træne VL i U-Form?Workouts er meget sjældent skruet sammen med tung VL og noget der kræver andre sko, og let VL kan man vel altid lave i det man nu har på (træsko oppe i Ålleren/Meindl i sandkassen). Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 22, 2013 Author Report Share Posted May 22, 2013 Hvorfor dog træne VL i U-Form?Workouts er meget sjældent skruet sammen med tung VL og noget der kræver andre sko, og let VL kan man vel altid lave i det man nu har på (træsko oppe i Ålleren/Meindl i sandkassen).Det vil jeg tildels give dig ret i. Men hvis man kigger på Event 7 til Regionals ville jeg helst køre den i VL sko pga. Squat Clean @ 102 kg, da de vil være semi tunge for mig, men nu hvor der også er Rope Climb og Sprint med, ville der være en fordel i U-Form. Allerhelst ville jeg selvfølgelig køre den i træsko, dem havde jeg bare glemt! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 26, 2013 Author Report Share Posted May 26, 2013 Torsdag d. 230513Warm Up400 m Run10 GHD Sit-Ups10 Back Extensions500 m C2 RowBB Gymnastics6 x 2 Hi-Hang Clean @ 100 kg - Rest 60 sec.5 Super Set5 x 2 3-Stop Clean Pulls @ 140 kg - Rest 60 sec.5 x 3 Front Squat @ 80 % = 108 kg - Rest 60 sec.ConditioningWOD3 Rounds of:200 m Run3 Rope ClimbTHEN30 m Walking Lunges @ 85 kgTHEN3 Rounds of:200 m Run3 Rope ClimbTime. 14.29Cool Down800 m RunFed WOD på Outlaw i dag. De walking lunges tog livet af mig! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 26, 2013 Author Report Share Posted May 26, 2013 Fredag d. 240513Strength7 Super Set7 x 3 Banded Deadlift @ 55 % = 123 kg Bar Weight + 25 % Band Tensions - Rest 60 sec.7 x 3 Bench Press @ 100 - 100 - 100 - 100 - 105 - 105 - 105 kgSkill10 Minutes Alternating ME L-Sit Holds and Max Distance Handstand WalksNotes. Spend roughly 1:30 alternating between each movement.Conditioning5000 m C2 RowTime. 19.37 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 26, 2013 Author Report Share Posted May 26, 2013 Lørdag d. 250513Rest DayKarneval i Aalborg... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 26, 2013 Author Report Share Posted May 26, 2013 Søndag d. 260513Rest DaySkal på kontrol øvelse med de værnepligtige til på tirsdag. Men mon ikke der bliver tid til at lave 100 burpees eller noget i den stil. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 29, 2013 Author Report Share Posted May 29, 2013 Mandag d. 270513Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 29, 2013 Author Report Share Posted May 29, 2013 Tirsdag d. 280513Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 29, 2013 Author Report Share Posted May 29, 2013 (edited) Onsdag d. 290513Warm Up400 m Run10 GHD Sit-Ups10 Back Extensions10 KB Swings @ 32 kg10 Strict Pull-Ups10 Push-Ups500 m C2 RowBB Gymnastics10 x 1 Hi-Hang Clean + 1 Jerk @ 5 x 100 - 3 x 105 - 2 x 110 kg - Rest 60 sec.5 Super Set5 x 2 3-Stop Clean Pulls @ 140 kg - Rest 60 sec.5 x 5 Front Squat @ 70 % = 95 kg - Rest 60 sec.ConditioningWOD1000 m C2 Row30 Muscle-Ups1000 m C2 RowTime. 13.41Cool Down800 m RunDejligt at få trænet igen efter feltøvelse. Edited May 29, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Torsdag d. 300513Warm Up2 Rounds400 m Run10 GHD Sit-Ups10 Back Extensions2 x 3 Turkish Get-Ups Right/Left @ 32 kg 10 Kettlebell Swings @ 32 kgBB GymnasticsSnatch7 x 2 @ 40 - 50 - 60 - 65 - 70 - 75 - 80 kgClean & Jerk7 x 2 @ 60 - 70 - 80 - 90 - 95 - 100 - 104 kgConditioningWOD - 3 Rounds20 CAL C2 Row15 Burpees10 Toes to BarTime. ?Det var ikke meningen jeg skulle træne, men jeg fik fri noget tidligere end forventet, så tiden blev selvfølgelig brugt i centeret. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Fredag d. 310513Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Lørdag d. 010613Rest DayEn uges ferie i Malaga. Ikke dårligt. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Søndag d. 020613Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 (edited) Mandag d. 03061320.00 Minute Run100 Push-UpsFerie træning... Edited June 9, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Tirsdag d. 04061330.00 Minute RunDistance. ?100 Push-UpsFerie træning... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Onsdag d. 050613 - Visit CrossFit Olimpo MalagaBB GymnasticsPower Snatch9 x 1 @ 40 - 40 - 50 - 50 - 60 - 60 - 70 - 70 - 80 kgConditioningWOD10 Power Snatch @ 50 kg10 Burpees8 Power Snatch @ 50 kg10 Burpees6 Power Snatch @ 50 kg10 Burpees4 Power Snatch @ 50 kg10 Burpees2 Power Snatch @ 50 kg10 Burpees100 Double UndersTime. 06.37Så blev der tid til at besøge et CrossFit center i Malaga. Ny opstartet center, men ganske udmærket. Jeg ville gerne finde tid til at besøge Trucker CrossFit Center i Malaga og det Reebok CrossFit Center der ligger i Marbella, men det ser ikke umiddelbart ud til at jeg får tid til det. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Torsdag d. 06061330.00 Minute RunDistance. ?100 V-Ups100 Push-UpsFerie Træning... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Fredag d. 070613ConditioningWOD - 5 Rounds - Rest 1:1450 m Run20 BurpeesTime. 02.31 - 02.34 - 02.44 - 02.46 - 02.55Strength4 Super Set4 x 15 Push-Ups4 x 10 Strict Pull-Ups @ BWJeg fandt et gammelt atletik stadium hvor der også var opstillet et ''pull-ups stativ'' så her forgik dagens ferie træning... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Lørdag d. 080613Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 9, 2013 Author Report Share Posted June 9, 2013 Søndag d. 090613Rest DayHjemme i Danmark igen. I morgen går det løs i CrossFit Aalborg igen. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 11, 2013 Author Report Share Posted June 11, 2013 Mandag d. 100613Morning20 Minute RunDistance. ?BB Gymnastics8 x 1 Snatch @ 40 - 50 - 60 - 65 - 70 - 75 - 80 - 80 kg8 x 1 Clean & Jerk @ 60 - 60 - 70 - 80 - 90 - 95 - 100 - 100 kgAfternoonTesting DayStrength1 RM Push Press1 x 5 @ 40 kg1 x 5 @ 60 kg1 x 2 @ 70 kg7 x 1 @ 80 - 90 - 95 - 100 - 105 - 110 (fail) - 110 kg (PR)Skill2 x Max Effort Unbroken Muscle-UpsReps. 11 + 6ConditioningWOD ''Helen'' - 3 Rounds400 m Run21 Kettlebell Swings @ 24 kg12 Pull-UpsTime. 08.17Dagens træning blev til to da vi havde IDR på arbejde. Jeg er fint tilfreds med de 110 kg i push press, men min tid på ''Helen'' kunne være bedre. Quote Link to comment Share on other sites More sharing options...
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