MadsBuuge Posted May 22, 2014 Author Report Share Posted May 22, 2014 Torsdag d. 220514Rest DayJeg kunne mærke at jeg havde brug for en dag uden træning overhovedet. Så det blev til en lang gå tur for at fylde den tid ud hvor jeg plejer at træne. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 26, 2014 Author Report Share Posted May 26, 2014 Fredag d. 230514Warm UpDynamic Stretch / Ankle MobilityBB Gymnastics7 x 1 Snatch @ 60 - 65 - 70 - 75 - 80 - 85 - 90 kg6 x 1 Clean & Jerk @ 60 - 60 - 80 - 80 - 100 - 110 kgStrengthBench Press2 x 5 @ 60 - 80 kg1 x 3 @ 80 % = 104 kg1 x 2 @ 85 % = 110 kg1 x 1 @ 90 % = 117 kg1 x 1 @ 95 % = 124 kg1 x 1 @ 101 % = 131 kg (PR)5 x 10 Bench Press @ 85 kgConditioning5 x 1000 m C2 Row - 3 min. RestTimes:#01 - 3:30.9#02 - 3:30.6#03 - 3:34.7#04 - 3:33.2#05 - 3:32.0Stille og rolig hygge træning med lidt pump til patterne. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 26, 2014 Author Report Share Posted May 26, 2014 Lørdag d. 240514Rest DayKarneval i Aalborg! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 26, 2014 Author Report Share Posted May 26, 2014 Søndag d. 250514Rest DayTømmermænd! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 26, 2014 Author Report Share Posted May 26, 2014 Mandag d. 260514Warm UpFoam Roll / Dynamic Stretch / Ankle Mobility15 GHD Sit-Ups15 Back ExtensionsStrength1 RM Back Squat2 x 5 @ 60 - 100 kg2 x 3 @ 110-120 kg2 x 2 @ 130 - 140 kg4 x 1 @ 150 - 160 - 167 (PR) - 170 kg (PR)ConditioningWOD "Murph"1600 m Run100 Pull-Ups200 Push-Ups300 Air Squat1600 m RunTime. 47.20Endelig ramte jeg 170 kg i Back Squat, det har været længe ventet! Jeg fik også kørt "Murph". Ikke en super tid, men jeg hyggede mig imens det stod på. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 27, 2014 Author Report Share Posted May 27, 2014 Tirsdag d. 270514Warm UpDynamic Stretch500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.3 Rounds15 m Handstand Walk3 x 15 sec. L-Sit Hold5 Skin the Cats (slow and controlled)B.EMOM for 20 Minutes2 Power Clean @ 10 x 90 - 10 x 95 kgC.90 seconds of Strict Handstand Push-Ups - Reps. 1630 seconds Rest90 seconds of Double Unders - Reps. 10830 seconds Rest60 seconds of Strict Handstand Push-Ups - Reps. 930 seconds Rest60 seconds of Double Unders - Reps. 9730 seconds Rest 30 seconds of Strict Handstand Push-Ups - Reps. 630 seconds Rest30 seconds of Double Unders - Reps. 5330 seconds RestTotal Reps. 289D.3000 m C2 RowTime. 11.19Jeg var lidt træt i kroppen efter "Murph" i går, men trods det havde jeg en udmærket træning. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 28, 2014 Author Report Share Posted May 28, 2014 Onsdag d. 280514Warm UpFoam Roll / Dynamic Stretch / Ankle Mobility500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.5 x 2 Front Squat @ 100 - 105 - 110 - 115 - 120 kgB.Every two minutes, for 20 minutes (10 sets)Hang Squat Clean + Touch'N GO Squat Snatch @ 65 - 70 - 75 - 80 - 80 - 85 - 85 - 90 - 90 - 95 kgC.WOD - 5 Rounds - 3 min. Rest500 m C2 Row5 Muscle-Ups7 Overhead Squat @ 84 kgTimes:#01 - 03:28#02 - 03:33#03 - 03:31#04 - 03:34#05 - 03:41D.3 Super Set - Rest as needed3 x 2x10 Single-Arm KB Row @ 32 kg8 Glute-Ham Raises15 GHD Sit-UpsEn god træning hvor alt sad lige i skabet. Mit snatch gik godt, trods en del ømhed i kroppen. Jeg havde fokus på at køre WODen stabilt og i det samme tempo. Det gik umiddelbart efter planen, og jeg failede ikke nogle Overhead Squats. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 31, 2014 Author Report Share Posted May 31, 2014 Torsdag d. 290514Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 31, 2014 Author Report Share Posted May 31, 2014 Fredag d. 300514Warm UpFoam Roll / Dynamic Stretch / Ankle Mobility500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.Take 15 minutes to build to a heavy Hang Snatch3 x 3 Hang Snatch @ 40 - 50 - 60 kg5 x 1 Hang Snatch @ 70 - 75 - 80 - 85 - 90 kgRegionals Event 1 (1 RM Hang Snatch)0:00 - 2:00 - Attemp #01 @ 95 kg2:00 - 4:00 - Attemp #02 @ 97 kg4:00 - 6:00 - Attemp #03 @ 101 kg (fail)Regionals Event 2Max Effort Handstand Walk @ 17 mB.5 Super Set - Rest 60 sec. between sets.5 x 10 Bench Press @ 85 kg5 x 10 Strict Pull-Ups5 x 20 GHD Sit-UpsC.WOD - For time:50 cal. C2 Row50 Over the Box Jumps @ 24 in.50 Deadlift @ 82 kg50 Wall Ball Shots @ 9 kg50 Ring Dips50 Wal Ball Shots @ 9 kg50 Deadlift @ 82 kg50 Over the Box Jumps @ 24 in.50 cal. C2 RowTime. 27:36 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted May 31, 2014 Author Report Share Posted May 31, 2014 Lørdag d. 310514Warm UpAnkle Mobility / Dynamic Stretch 400 m RunA.5 x 800 m Run - Rest 3 minutes.#01 - 03:04.61#02 - 03:07.15#03 - 03:07.34#04 - 03:08.93#05 - 03:15.38Stretching400 m RunB.Regionals Event 3 - 3 rounds of:50 Alternating Pistols7 Muscle-Ups10 Hang Power Clean @ 80 kgTime. 15.21 Sølling 1 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 1, 2014 Author Report Share Posted June 1, 2014 Søndag d. 010614Rest DayJeg har ømme baller i dag! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 2, 2014 Author Report Share Posted June 2, 2014 Mandag d. 020614Warm UpDynamic Stretch500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.5 x 1+1+1 Hang Power Snatch + Touch'N GO Power Snatch + Overhead Squat @ 80 - 80 - 85 - 85 - 90 kgB.8 x 5 Romanian Deadlift @ 60 - 70 - 80 - 90 - 100 - 110 - 120 - 130 kgC.WOD "The Chrif" (5 x 3 min. AMRAP - 1 min. REST)3 Power Clean @ 62 kg6 Push-Ups9 Air Squats#01 - 5 + 2 Power Clean#02 - 5 + 2 Power Clean#03 - 5 + 1 Power Clean#04 - 5 + 1 Power Clean#05 - 5 + 1 Power CleanDagens Invictus træningspas. Godt træningspas med god power. Længe siden jeg havde kørt Romanien Deadlift, så jeg vidste ikke hvor mange kg. jeg skulle køre med. Ville nok være muligt at køre op til en 140-160 kg på en 5'er. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 3, 2014 Author Report Share Posted June 3, 2014 Tirsdag d. 030614Warm UpFoam Roll / Dynamic Stretch500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.Three sets, not for time, of:5 Wall Climbs6 Skin the Cat12 Pull-UpsB.5 x 1+1+1 Push Press + Push Jerk + Jerk @ 90 - 95 - 95 - 100 - 100 kgC.For the following three segments, post three separate times, but leave the clock running:For time:2000 m C2 RowTime. 07:18.5When the clock reaches 10 minutes, complete the following for time:10 Muscle-Ups20 Burpees30 Double Unders40 Ring Dips30 Double Unders20 Burpees10 Muscle-UpsTime. 09.33When the clock reaches 20 minutes, complete the following for time:2000 m C2 RowTime. 07:49.1Kort og effektiv træning. Hård men fed WOD. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 5, 2014 Author Report Share Posted June 5, 2014 Onsdag d. 040614Warm UpAnkle Mobility / Dynamic Stretch500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.Three sets, not for time, of:8 Strict Toes to Bar16 Alternation Pistols2 x 10 Kettlebell Snatch @ 24 kgB.8 x 1+1 Clean + Clean from Below the Knee @ 90 - 90 - 95 - 95 - 100 - 100 - 105 - 105 kgC.Three rounds for time of:450 m Run15 Box Jumps10 Front Squat @ 85 kgTime. 11.42Med min nedsatte ankel mobilitet i min højre ankel var 10 front squat med 85 kg en prøve i flade sko. Jeg måtte stå lidt bredere end jeg gør med VL sko, men så gik det også fint. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 5, 2014 Author Report Share Posted June 5, 2014 Torsdag d. 050614Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 10, 2014 Author Report Share Posted June 10, 2014 Fredag d. 060614Rest DayI morgen står den på CPH Throwdown på plænen i Parken. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 10, 2014 Author Report Share Posted June 10, 2014 Lørdag d. 070614Copenhagen Throwdown - Ardeshir Ebrahimi & Mads BuugeWOD #01 - 10 min. AMRAP10 Unbroken Touch'N GO Squat Clean @ 60 kg10 Burpee over Bar10 Unbroken Touch'N GO Squat Clean @ 60 kg10 Burpee over Bar8 Unbroken Touch'N GO Squat Clean @ 60 kg8 Burpee over Bar8 Unbroken Touch'N GO Squat Clean @ 60 kg8 Burpee over Bar6 Unbroken Touch'N GO Squat Clean @ 60 kg6 Burpee over Bar6 Unbroken Touch'N GO Squat Clean @ 60 kg6 Burpee over Bar4 Unbroken Touch'N GO Squat Clean @ 60 kg4 Burpee over Bar4 Unbroken Touch'N GO Squat Clean @ 60 kg4 Burpee over Bar2 Unbroken Touch'N GO Squat Clean @ 60 kg2 Burpee over Bar2 Unbroken Touch'N GO Squat Clean @ 60 kg2 Burpee over BarTotal Reps. 179Rigtig fed WOD at starte ud med. Jeg startede med at lave 10/10, herefter kørte Arde 10/10 osv. osv. Når begge team members havde taget 2/2 startede man forfra. Vi fik en delt 7. plads, hvilket slet ikke var godt nok. Vi skulle nok alligevel have testet den af ugen op til.WOD #02 - Time Cap 10 min.1000 m C2 Row50 m Buddy Carry100 Kettlebell Swings @ 24 kg50 m Buddy Carry1000 m C2 RowResult. 8xx m C2 RowVi fik en 3. plads i denne WOD. Vi delte den op med 2x500 m Ro, 4x25 Kettlebell Swings og 2 x 500 m Ro til sidst. Da vi ikke kunne nå at gennemføre WODen roede Arde ca. 300 m til sidst hvorefter jeg tog over.WOD #03 - 8 min. Time Cap20 x 25 m Run1 RM Snatch AnyhowResult. Mads: 100 kg - Arde: 95 kg . Total: 195 kgVi fik en 2. plads på denne WOD. Vi løb stille og roligt så vi havde mere at skyde med i når vi skulle løfte. Vi startede begge på 90 kg, herefter gik vi på 95 kg, hvorefter jeg fik 100 kg.WOD #04 - Time Cap 15 min.2 x 25 m Overhead Walking Lunges @ 20 kg Plate20 Front Squat @ 60 kg20 Over Box Jumps20 Thrusters @ 60 kg20 Power Clean @ 60 kg20 Burpee Chest to Bar Pull-Ups20 Power Clean @ 60 kg20 Thrusters @ 60 kg20 Over Box Jumps20 Front Squat @ 60 kg2 x 25 m Overhead Walking Lunges @ 20 kg PlateTime. 10.xxHvis vi skulle vinde skulle vi virkelig give den gas, og de andre hold som var bedst placeret skulle klare det dårligere. Vi dominerede WODen og vandt, dog dog manglede vi et point for at vinde. Det var lidt ærgerligt eftersom første præmien var 2 x 2500 kr til SPIS rejser, samt 2x1800 kr til noget body halløj. Vi vandt 3 mdr. fri træning i FitnessDK. ØV!Udover præmien til 2. pladsen var det en gennemført event. Tidsplanen holdt, og Parken var det perfekte sted at afholde en stor CrossFit Konkurrence. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 10, 2014 Author Report Share Posted June 10, 2014 Søndag d. 080614Rest DayGodt øm i stængerne og hovedet efter en god tur i byen sammen med drengene! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 10, 2014 Author Report Share Posted June 10, 2014 Mandag d. 090614Warm UpFoam Roll / Dynamic Stretch / Ankle Mobility500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.6 x 1+1 Pause Front Squat + Front Squat @ 110 - 110 - 115 - 115 - 120 - 120 kg2 min. Rest between sets.Perform a controlled two-seconds descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions.B.Every 90 seconds for 12 minutes. (8 sets)2 x High Hang Snatch @ 75 % = 75 kgC.Every 90 seconds for 9 minutes. (6 sets)3 x Back Squat @ 75 - 85 % = 130 - 135 - 135 - 140 - 140 - 145 kgD.4 Rounds.45 seconds Alternating Reverse Lunges @ 70 kg - Reps. 10 - 10 - 10 - 1245 seconds Rest45 seconds Strict Pull-Ups - Reps. 15 - 13 - 13 - 1145 seconds Rest Start på en ny cyklus på Invictus. Bliver spændende at se hvad det kan fører til. Håber selvfølgelig på en masse PRs! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 10, 2014 Author Report Share Posted June 10, 2014 Tirsdag d. 100614Warm UpDynamic Stretch500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.EMOM for 12 Minutes (4 Rounds)Minute 1 - 10 x Strict Handstand Push-UpsMinute 2 - 30 seconds Dead Hang L-Sit HoldMinute 3 - 40 Double UndersB.Every 90 seconds for 15 minutes (10 sets)2 x Split JerkLoads per sets:50 % = 68 kg55 % = 74 kg60 % = 81 kg65 % = 88 kg70 % = 95 kg75 % = 101 kg80 % = 108 kg3 x 85 % = 115 kgC.Press - Rest 2 minutes between sets.Set 1 - 5 reps @ 50 % = 40 kgSet 2 - 5 reps @ 60 % = 48 kgSet 3 - 5 reps @ 70 % = 56 kgSet 4 - 3 reps @ 85 % = 68 kgSet 5 - 3 reps @ 85 % = 68 kgSet 6 - 3 reps @ 85 % = 68 kgSet 7 - 10 reps @ 60 % = 48 kgD.Every 6 minutes for 24 minutes (4 sets)2 x 200 m Run10 Alternating One-Arm Dumbell Snartch @ 25 kg20 Ring Dips2 x 200 m RunTimes.#01 - 04:32#02 - 04:42#03 - 04:53#04 - 04:57Hårdt med alt det løb når man vejer godt til. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 11, 2014 Author Report Share Posted June 11, 2014 (edited) Onsdag d. 110614 Warm Up Foam Roll / Dynamic Stretch / Ankle Mobility 500 m C2 Row 15 GHD Sit-Ups15 Back Extensions A.Every minute, on the minute, for 15 minutes:High Hang Clean + Clean @ 90 - 90 - 95 - 95 - 95 - 95 - 100 - 100 - 100 - 100 - 100 - 100 - 105 - 110 - 115 kg B.Every minute, on the minuteBack Squat*Set 1 – 40% x 1 rep @ 68 kg*Set 2 – 50% x 1 rep @ 85 kg*Set 3 – 60% x 1 rep @ 102 kg*Set 4 – 70% x 1 rep @ 120 kg*Set 5 – 80% x 1 rep @ 136 kg and then…. Every 2 minutes*Set 6 – 85% x 1 rep @ 145 kg*Set 7 – 90% x 1 rep @ 153 kg*Set 8 – 95% x 1 rep @ 162 kg (fail) and then.One set of:1 x Max Reps Back Squat @ 85 % = 136 kgReps. 7 C.Complete as many rounds as possible in 6 minutes:10 Burpee Box Jump-Overs (24″/20″)15 Deadlifts (225/155 lbs)20 Pull-Ups25 Wall Ball Shots (30/20 lbs)30 Double-UndersRest 4 minutes, and then repeat.Round 1. 1 + 20 Pull-UpsRound 2. 1 + 7 Deadlift D.Three sets of:10 Weighted GHD Hip Extension @ 10 kgRest 30 seconds2 x 15 Seated One Leg Curls with BandRest as needed Dagens invictus program. A delen var fed og hård. Jeg havde ikke regnet med at komme op på 115 kg, hvilket jeg gjorde. Jeg har helt færdig efter C delen så måtte lige køle lidt ned inden jeg gik i gang med D delen. Edited June 11, 2014 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 13, 2014 Author Report Share Posted June 13, 2014 Fredag d. 130614Warm UpDynamic Stretch / Ankle Mobility500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.Front Squat 1 x 2 @ 60 % = 84 kg1 x 2 @ 70 % = 98 kg1 x 2 @ 80 % = 112 kg1 x 2 @ 85 % = 119 kg1 x 2 @ 90 % = 126 kgB.6 x 1+1+2 Hang Snatch + Snatch + Overhead Squat @ 80 - 85 - 85 - 90 - 90 - 95 kg - Rest as needed.C.4 Super Set2 x 8 Bulgarian Split Squat @ 2 x 25 kg Dumbell - Rest 90 seconds8 Seated Strict Overhead Press @ 50 kgD.3 Super Set8 Glute-Ham Raises - Rest as needed60 Seconds Weighted Plank Holds @ 20 kg Plate - Rest as neededMin plan var at test Kings of WODs qualifier WOD af i dag. Men jeg var presset med tid så nåede det desværre ikke. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 14, 2014 Author Report Share Posted June 14, 2014 Lørdag d. 140614Warm UpDynamic Stretch500 m C2 Row20 Sit-Ups20 Back ExtensionsA.30 Seconds Max Effort Muscle-Ups - Reps. 830 Seconds Rest30 Seconds Max Effort Toes to Bar - Reps. 2030 Seconds Rest30 Seconds Max Effort Handstand Walk - Meter. 1030 Seconds Rest45 Seconds Max Effort Muscle-Ups - Reps. 515 Seconds Rest45 Seconds Max Effort Toes to Bar - Reps. 1614 Seconds Rest45 Seconds Max Effort Handstand Walk - Meter. 1215 Seconds Rest60 Seconds Max Effort Muscle-Ups - Reps. 560 Seconds Max Effort Toes to Bar - Reps. 1460 Seconds Max Effort Handstand Walk - Meter. 12B.WOD "jackie" - for time:1000 m C2 Row50 Thrusters @ 20 kg30 Pull-UpsTime. 06.12Rest until the running clock reaches 15:00, and then...C.AMRAP for 5 minutes of:5 Pull-Ups10 Push-Ups15 Air SquatRounds. 6 + 2 Push-UpsD.Complete 12 minutes of:35 m Sled Push35 m Farmer's Carry @ 2 x 28 kg KB35 m RunRounds. 9Jeg trænede i Garagen på Aalborg Kaserner da CrossFit Aalborg holdt deres årlige fødselsdags challenge. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 15, 2014 Author Report Share Posted June 15, 2014 Søndag d. 150614Warm UpFoam Roll / Dynamic Stretch / Ankle & Wrist Mobility500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA.Thrusters1 x 10 @ 20 kg1 x 10 @ 40 kg1 x 5 @ 60 kg1 x 5 @ 70 kg2 x 10 Toes to BarB. Kings of WOD - Qualifier Event #01 "Hades Hell" - 8 min. AMRAP30 Double Unders10 Toes to Bar10 Thrusters @ 20 kg30 Double Unders10 Toes to Bar10 Thrusters @ 40 kg30 Double Unders10 Toes to Bar10 Thrusters @ 60 kg30 Double Unders10 Toes to Bar21 Thrusters @ 70 kgReps. 211Jeg blev nød til at kører qualifier WOD til Kings of WOD i dag, da den skal valideres inden i aften. Min plan var af få kørt den fredag eller lørdag, men det fik jeg ikke gjort, hvilket betød at jeg måtte indrage min rest day i dag og få den kørt. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted June 18, 2014 Author Report Share Posted June 18, 2014 (edited) Mandag d. 160614Warm UpFoam Roll / Mobility / Dynamic Stretch500 m C2 Row15 GHD Sit-Ups15 Back ExtensionsA. Four sets of:Pause Front Squat + 2 Front Squats @ 110 - 110 - 115 - 115 - 120 - 125 kgRest 2 minutes B. Every two minutes, for 16 minutes (8 sets):High Hang Snatch + Snatch with No Foot Movement @ 75% = 75 kg C. Every 90 seconds, for 9 minutes (6 sets):Back Squat x 3 reps @ 3-5% more than you used last Monday @ 135 - 140 - 140 - 145 - 145 - 150 kg D. Four sets of:20 Jumping Lunges with Barbell @ 30 kgRest 45 secondsStrict Weighted Pull-Ups @ 28 kgReps. 8 - 6 - 6 - 6Rest 45 seconds Edited June 18, 2014 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
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