MadsBuuge Posted December 21, 2013 Author Report Share Posted December 21, 2013 (edited) Torsdag d. 191213Rest Day Edited December 21, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 21, 2013 Author Report Share Posted December 21, 2013 (edited) Fredag d. 201213Warm UpDynamic Stretching1000 m C2 Row3 Rounds5 Strict Pull-Ups10 Push-Ups15 Air SquatConditioning #01WOD - 5 Rounds12 Deadlift @ 100 kg10 Burpees Over BarTime. 06.52StrengthFront Squat1 x 8 @ 60 kg2 x 5 @ 80 - 100 kg2 x 2 @ 110 - 120 kg5 Super Set5 Bench Press @ 100 kg - Rest 60 sec.10 Strict Pull-Ups - Rest 60 sec.Conditioning #025000 m C2 RowTime. 19.25 Edited December 22, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 22, 2013 Author Report Share Posted December 22, 2013 Lørdag d. 211213Warm UpDynamic Stretching1000 m C2 RowConditioningWOD "Filthy Fifty"50 Box Jumps50 Jumping Pull-Ups50 Kettlebell Swings @ 16 kg50 Lunges50 Knees to Elbow50 Push Press @ 20 kg50 Back Extensions50 Wall Ball @ 9 kg50 Burpees50 Double UndersTime. 19.51MidlineDefranco AB Circuit - 3 Rounds12 Sprinter Sit-Ups12 V-Ups12 Hip-Ups12 Toe TouchesDet var en kort træning i dag som kun bestod af en WOD og lidt midline. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 22, 2013 Author Report Share Posted December 22, 2013 Søndag d. 221213Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 26, 2013 Author Report Share Posted December 26, 2013 Mandag d. 231213 Morning Warm Up Dynamic Stretching 1000 m C2 Row 3 Rounds @ 40 kg3 Deadlift3 Clean3 Front Squat3 Push Jerk3 Back Squat BB Conditioning WOD - 40 min. AMRAP5 Deadlift @ 40 kg5 Clean @ 40 kg5 Front Squat @ 40 kg5 Push Jerk @ 40 kg5 Back Squat @ 40 kgRounds. 20 + 3 Back Squat Skill 5 Super Set5 x 5 Handstand Push-Ups - Rest 45 sec.5 x 5 Ring Dips - Rest 45 sec.5 x 5 Strict Pull-Ups - Rest 45 sec. Evening Conditioning WOD - 7 Rounds3 Muscle-Ups10 Back Squat @ 100 kgTime. 11.36 Midline 3 Super Set3 x 15 Reverse Hypers @ 60 kg3 x 15 GHD Sit-Ups Power Hour WOD - 15 min. AMRAP2 x 15 m Prowler10 BurpeesRounds. 10 + 15 m Prowler Jeg ville først have kørt programmet over en træning. Men min læn var helt syret til under og efter den første WOD. Derfor valgte jeg at køre resten af programmet om aftenen. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 27, 2013 Author Report Share Posted December 27, 2013 Tirsdag d. 241213Warm Up1000 m C2 Row5 Rounds @ 20 - 40 - 40 - 60 - 60 kg3 Hang Power Snatch3 Overhead Squat3 Hang SnatchBB GymnasticsEMOTM for 20 Minutes5 x 1 @ 70 kg10 x 1 @ 75 kg5 x 1 @ 80 kgConditioningWOD - 4 Rounds12 Ball Slam @ 30 lbs 12 Wall Ball @ 18 lbsTime. 03.59StregthEMOTM for 10 Minutes6 Push Press6 Strict Pull-Ups @ BWMidline5 x 15 GHD Sit-UpsMerry Christmas MOL Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 27, 2013 Author Report Share Posted December 27, 2013 Onsdag d. 251213Rest DayJeg tager en tur til Bad Gastein for at stå lidt på snowboard og komme lidt væk fra travle danmark. Kan være jeg får lavet lidt alternativt CrossFit på ferien. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 27, 2013 Author Report Share Posted December 27, 2013 Torsdag d. 261213Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 31, 2013 Author Report Share Posted December 31, 2013 (edited) Fredag d. 271213100 Push-Ups100 Sit-UpsFerie træning... Edited December 31, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 31, 2013 Author Report Share Posted December 31, 2013 Lørdag d. 281213ConditioningWOD100 BurpeesTime. 05.36Ferie træning... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 31, 2013 Author Report Share Posted December 31, 2013 Søndag d. 291213Rest DaySidste dag på pisten... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 31, 2013 Author Report Share Posted December 31, 2013 Mandag d. 301213Rest DayEfter 20 timer i en bus magtede jeg ikke at træne. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted December 31, 2013 Author Report Share Posted December 31, 2013 Tirsdag d. 311213Warm Up1000 m C2 RowBB Gymnastics (Body Weight 88.1 kg)9 x 1 Snatch @ 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 kg (fail)8 x 1 Clean & Jerk @ 60 - 70 - 80 - 90 - 100 - 110 - 120 - 125 - 130 kgSinclair Points. 264.266ConditioningWOD (Årlige nytårs WOD i CFAA)20 Handstand Push-Ups14 Double Unders20 Kettlebell Swings @ 32 kg14 Double Unders20 Pull-Ups14 Double Unders20 Toes to Bar14 Double Unders20 Power Snatch @ 60 kg14 Double Unders20 Burpees14 Double Unders20 Box Jumps14 Double UndersTime. 12.18Godt nytår MOL. Næste år bliver et skadesfrit og tungt år kan jeg mærke! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 2, 2014 Author Report Share Posted January 2, 2014 Onsdag d. 010114Rest DayDagen derpå... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 2, 2014 Author Report Share Posted January 2, 2014 Torsdag d. 020114Warm Up4 Rounds15 sec. Jumping Jacks15 sec. Air Squat15 sec. Push-Ups15 sec. Flutter KicksConditioningWOD #01 - 15 min. AMRAP15 Box Jumps10 Cross Over Push-Ups15 Sit-UpsRounds. 9 + 5 Box JumpsWOD #02 - 5-4-3-2-1Wall ClimbClusters (Clean Thrusters) @ 80 kgTime. 08.11Assistance5 x 10 Russian Kettlebell Swings @ 32 - 42 - 48 - 48 - 48 - 48 kgPower Hour5 Super Set5 x 5 Overhead Squat @ 80 % = 92 kg - Rest 60 sec.5 x 5 Strict Pull-Ups @ BW - Rest 60 sec.5 x 5 Snatch Pulls @ 80 kg - Rest 60 sec.Lækkert at komme ordentlig igang med træning efter skiferie og nytårs aften. Ser frem til weekenden hvor Healthlocker holder træningscamp og der bliver lagt en individuelt træningsprogram fra Fitbird! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 5, 2014 Author Report Share Posted January 5, 2014 Fredag d. 030114Warm Up1000 m C2 RowBB GymnasticsEMOM for 15 Minutes5 x 5 Hi-Hang Power Snatch @ 60 kg5 x 5 Hang Power Snatch @ 65 kg5 x 3 Power Snatch @ 70 kgEMOM for 15 Minutes5 x 5 Hi-Hang Power Clean @ 80 kg5 x 4 Hang Power Clean @ 85 kg5 x 3 Power Clean @ 90 kgI morgen starter Healthlocker Camp hvor FitBird i samarbejde med Healthlocker vil komme. Her vil vi blive testet i forskellige WODs og få meget mere viden inden for før/under/efter konkurrence. Ser frem til en forhåbentlig fed weekend med nogle kompetente mennesker. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 5, 2014 Author Report Share Posted January 5, 2014 Lørdag d. 040114WOD #01 (Skill)A - 3 min. 500 m C2 RowMax Reps Toes Through Rings + Muscle-UpsReps. 8B - 3 min. AMRAP2 x 10 m Handstand Walk10 Alternating Weighted Pistols @ 16 kgRounds. 1 + 15 m Handstand WalkC - 3 min. 3 RM Overhead SquatWeight. 90 kgWOD #02 (WOD Strategi)5 Rounds5 Deadlift @ 140 kg10 Burpees Over BarTime. 03.56WOD #03Team WOD (Sara Ellegaard Andreasen & Jeg)2 x 1000 m C2 Row2 x 750 m C2 Row2 x 500 m C2 Row2 x 250 m C2 RowFantastisk og lærerig dag hvor vi bl.a. talte om års planlægning, forberedelse før/under/efter et event, WOD strategi og en masse andre brugbare ting. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 5, 2014 Author Report Share Posted January 5, 2014 Søndag d. 050114WOD #01Snatch Ladder with Shoulder to Overhead Rep Out after fail70 kg75 kg80 kg85 kg90 kg2 x 95 kg (fail) + 4 Shoulder to OverheadResult. 90 kg Snatch + 4 Shoulder to Overhead @ 95 kgWOD #02100 Wall Ball Shots100 Kettlebell Snatch @ 24 kg100 Double Unders100 Pull-UpsTime. 15.29Dagen stod på mere teori omkring opvarmning, generelt og specifikt, individuel samtale med Healthlocker og FirBird og to WODs. Alt i alt en rigtig god weekend i selskab med nogle kompetente mennesker. Jeg har fået mere forståelse for hvilke overvejelser der skal gøres op til en konkurrence, og ikke mindst under konkurrencen. Alt dette vil jeg selvfølgelig prøve at teste af til London så det er afprøvet inden jeg forhåbentlig står til Regionals. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 6, 2014 Author Report Share Posted January 6, 2014 Monday d. 060114Rest DayMin krop er lidt træt efter weekendens camp. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 7, 2014 Author Report Share Posted January 7, 2014 Tirsdag d. 070114Warm UpDynamic Stretching4 Rounds15 sec. Jumping Jacks15 sec. Air Squat15 sec. Mountain Climber15 sec. Jumping Squat4 Rounds15 sec. Plank15 sec. Superman15 sec. Side Plank Right15 sec. Side Plank LeftConditioningWOD - 5 Rounds12 Sumo Deadlift High Pull @ 40 kg12 Push Jerk @ 40 kgTime. 06.27Strength5 x 3 Front Squat @ 75 % = 110 kg - Rest 3 min.BB Gymnastics5 x 3 Power Clean @ 90 - 95 - 100 - 100 - 100 kgSkill10 Muscle-Ups10 Dead Hang Strict Pull-Ups @ BW10 Ring Dips @ BW10 Handstand Push-Ups10 m Handstand WalkJeg var lidt i tvivl om, hvorvidt jeg skulle træning i dag. Mine arme er stadigvæk ømme efter de 100 Pull-Ups i søndags. Jeg blev dog enig med mig selv om, at det nok ikke ville betyde noget at lave et let træningspas i dag. Quote Link to comment Share on other sites More sharing options...
jenshh Posted January 7, 2014 Report Share Posted January 7, 2014 HeyFed læsning.Hvilke skills/movement anser du for at være dine weakpoints mht. CF og har du et særlig fokus op til "The Battle of London"? MadsBuuge 1 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 7, 2014 Author Report Share Posted January 7, 2014 (edited) Hej JensHHTak skal du have.Umiddelbart har jeg lidt forskellige weakpoints efter min skade, som jeg skal have ryddet af vejen inden Open. pt. er det HSPU (strict + kipping), MU, og generelt barbell movement, når der skal laves mange reps. fx. Snatch og Hang Power Snatch, men det begynder stille og roligt at komme igen i takt med, at jeg får kørt det noget mere.Mht. Battle of London har jeg ikke prioriteret konkurrencen særlig højt. Jeg ser det som en god mulighed for at teste formen og en masse af de ting af, som jeg lærte på Healthlockers Training Camp inden OPEN og evt. REGIONALS. Når det så er sagt vil jeg selvfølgelig stadig gøre hvad jeg kan for at få den bedst mulige placering. Edited January 7, 2014 by MadsBuuge jenshh 1 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 8, 2014 Author Report Share Posted January 8, 2014 Onsdag d. 080114Warm Up1000 m C2 RowDynamic StretchingBB Gymnastics8 x 1 Snatch @ 60 - 65 - 70 - 75 - 80 - 80 - 85 - 85 kg6 x 3 Snatch @ 70 kg5 x 3 Squat Clean @ 100 kgStrength5 x 3 Overhead Squat @ 90 - 95 - 100 - 105 - 110 kg (PR)ConditionWOD - 4 Rounds1000 m C2 Row10 Ring Dips12 Burpees15 Box Jumps @ 30 inchTime. 24.02Skill10 Muscle Ups10 Dead Hang Pull-Ups @ BW10 Handstand Push-Ups20 Alternating Pistols10 m Handstand WalkJeg var stadig lidt øm i mine arme så trænings volumen blev reduceret lidt, dog følte jeg at mit Overhead Squat kørte fint, så jeg smed lidt flere kg. på. Martin Bahrs 1 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 10, 2014 Author Report Share Posted January 10, 2014 Torsdag d. 090114Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted January 10, 2014 Author Report Share Posted January 10, 2014 (edited) Fredag d. 100114Warm UpDynamic Stretching1000 m C2 Row3 Rounds5 Strict Pull-Ups @ BW10 Push-Ups15 Air SquatBB GymnasticsSnatch - Warm Up5 x 3 @ 40 - 50 - 60 - 70 - 75 kg5 x 3 Snatch @ 80 % = 80 kgStrengthHigh Bar Bach Squat - Warm Up1 x 10 @ 60 kg1 x 5 @ 100 kg1 x 5 @ 120 kg5 x 3 High Bar Back Squat @ 85 % = 140 kgEMOM for 10 Minutes5 Bench Press @ 80 kg5 Strict Pull-Ups @ BWSkillEMOM for 5 Minutes5 x 10 Kettlebell Swings @ 32 kgConditioningWOD - 15 min. AMRAP2 x 15 m Prowler Push High/Low @ 40 kg + Prowler Weight10 BurpeesRounds. 11 + 2 x 15 m Prowler PushMobilityStretching Edited January 10, 2014 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
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