MadsBuuge Posted September 15, 2012 Author Report Share Posted September 15, 2012 (edited) Lørdag d. 150912Warm Up2000 m RunBB Gymnastics20 minutes to establish a 1 RM Snatch70 - 70 - 75 - 75 - 80 - 80 - 80 - 85 - 85 - 90 (fail) - 90 (fail) - 90 (fail) - 85 kgStrength2 x 5 Front Squat @ 60 - 80 kg1 x 2 Front Squat @ 100 kg1 x Front Squat every 30 seconds for 8 minutes @ 100 kgMidline3 x Super Set20 x Weighted Leg Raise - 2 x 4 kg KettleBell15 x GHD Sit-UpsConditioning2 Minutes Max Effort Tyre FlipNo Rest7 min. Amrap 7 x OverHead Squat 60 kg14 x Target BurpeesRounds. 3 + 7 OverHead Squat + 4 x BurpeesNo Rest2 minutes Max Effort for Calories - 37 Cal.Endnu en dag med Outlaw, jeg kan ikke helt finde ud af hvor godt jeg synes det er, men jeg har tænkt mig at fortsætte et stykke tid endnu. Jeg skulle have fundet mit max i C&J også, men min skulder er for træt til at jeg kan lave et ordenligt jerk så det droppede jeg igen. Edited September 15, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 16, 2012 Author Report Share Posted September 16, 2012 Søndag d. 160912Active Rest800 m SwimmingRelaxLækkert med lidt relax! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 18, 2012 Author Report Share Posted September 18, 2012 Mandag d. 170912Warm Up - 2 Rounds500 m Row10 x GHD Sit-Ups10 x Back ExtensionsBB Gymnastics7 x 2 Hang Snatch60 - 65 - 70 - 70 - 70 - 70 - 70 - 75 - 755 x 3 Snatch Ballance70 - 75 - 75 - 75 - 75ConditioningWOD400 m Run21 x Chest to Bar Pull-Ups12 x KettleBell Thrusters 2 x 24 kg400 m Run15 x Chest to Bar Pull-Ups9 x KettleBell Thrusters 2 x 24 kg400 m Run9 x Chest to Bar Pull-Ups6 x KettleBell Thrusters 2 x 24 kgTime. 09.48 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 18, 2012 Author Report Share Posted September 18, 2012 Tirsdag d. 180912Warm Up - 2 Rounds250 m Row10 x Reverse Hyper10 x GHD Sit-Ups50 x Double UndersBB Gymnastics8 x 2 Hang Clean + 1 Push Jerk - Rest 60 sec.70 - 80 - 80 - 80 - 85 - 85 - 90 - 954 x Super Set3 x 6 Pendlay Row 80 kg - Rest 60 sec.3 x 6 Split Press 50 - 55 - 60 - 55 kg - Rest 60 sec.StrengthBack Squat High Bar - Rest 2 min.1 x 8 @ 104 kg1 x 5 @ 112 kg2 x 5 @ 120 kg1 x 3 @ 128 kgConditioningWOD - 7 Rounds for total time of: - Rest 60 sec.Row - 20 Cal5 x Power Clean & Push Jerk 70 kgTime. 16.33MidlineDefarnco AB Circuit - 3 x Super Set12 x Sprinter Sit-Ups12 x V-Ups12 x Hip-Ups12 x Toe ToutchesMobilitySå blev WOD til Fit as Fuck offenliggjort, det ser ganske fornuftigt ud. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 19, 2012 Author Report Share Posted September 19, 2012 (edited) Onsdag d. 190912CROSSFIT AALBORGWarm Up2000 m RowTime. 07.58BB Gymnastics10 x 1 Snatch off Blocks (at knee) - Rest 60 sec.60 - 60 - 60 - 65 - 65 - 70 - 80 - 80 - 85 - 857 x 1 Clean off Blocks (at knee) - Rest 60 sec.80 - 80 - 85 - 85 - 85 - 90 - 90ConditioningWOD200 m Sprint50 x Double Unders10 x Pull-Ups200 m Sprint40 x Double Unders8 x Pull-Ups200 m Sprint30 x Double Unders6 x Pull-Ups200 m Sprint20 x Double Unders4 x Pull-Ups200 m Sprint10 x Double Unders2 x Pull-UpsTime. 07.21MobilitySPH GYMBB GymnasticsSnatch4 x 1 + 1 Hang Snatch + Snatch @ 40 kg2 x 1 + 1 Hang Snatch + Snatch @ 50 kg2 x 2 Snatch @ 60 kg2 x 2 Snatch @ 70 kg2 x 2 Snatch @ 75 kg6 x 1 Snatch @ 80 - 80 - 80 - 85 - 85 - 90Clean2 x 1 + 1 Hang Clean + Clean @ 60 kg2 x 1 + 1 Hang Clean + Clean @ 70 kg2 x 1 Clean @ 80 kg2 x 1 Clean @ 90 kg6 x 1 Clean @ 95 - 100 - 105 - 105 - 110 - 110Skill3 x 3 Thrusters 80 kgDet blev til en lang træningsdag med lidt VL i CrossFit Aalborg og en lille cardio WOD som finish, derefter en tur ud i det nye SPH GYM for at blive rettet lidt ind af Kim Lynge, hvilket hjalp mig op på min pr. i Snatch på 90 kg. Nu står den på lidt ro og mobility, inden det går løs på lørdag. Edited September 19, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 20, 2012 Author Report Share Posted September 20, 2012 Torsdag d. 2009122500 m RowTime. 10.22Mobility Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 26, 2012 Author Report Share Posted September 26, 2012 Fredag d. 210912Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 26, 2012 Author Report Share Posted September 26, 2012 (edited) Lørdag d. 220912Fit as Fuck 2012 - Mads Thimm, Minelle & Jeg - Two soldiers and a school teacherTeams WOD #013 different stations where each member must perform 1 x AMRAP / 3 min. at each station. Each station is scored separately (as WOD 1,2 and 3) by adding the 3 athlete-scores at each station.Team members start where they wish (1,2 and 3) - and rotate 1 to 2, 2 to 3, 3 to 1:#01a) 3 min. AMRAP Kettlebell Snatches for total reps on the team (1 x Kettlebell @ 24/16 kg)1 min. REST#01b) 3 min. AMRAP Prowler Push for total distance1 min. Rest#01c) 3 min AMRAP Kettlebell Thrusters for total reps on the team (2 x kettle bell @ 24/16 kg - 1 in each hand)Teams WOD #02 - The TEAM Lacee Kovacs ladder - 15 min AMRAPPerson A does 1 x Clean & Jerk 60/40 kg, 1 x Burpee Pull-Ups, 10 x Double UndersPerson B does 1 x Clean & Jerk 60/40 kg, 1 x Burpee Pull-Ups, 10 x Double UndersPerson C does 1 x Clean & Jerk 60/40 kg, 1 x Burpee Pull-Ups, 10 x Double UndersPerson A does 2 x Clean & Jerk 60/40 kg, 2 x Burpee Pull-Ups, 20 x Double UndersPerson B does 2 x Clean & Jerk 60/40 kg, 2 x Burpee Pull-Ups, 20 x Double UndersPerson C does 2 x Clean & Jerk 60/40 kg, 2 x Burpee Pull-Ups, 20 x Double UndersPerson A does 3 x Clean & Jerk 60/40 kg, 3 x Burpee Pull-Ups, 30 x Double UndersPerson B does 3 x Clean & Jerk 60/40 kg, 3 x Burpee Pull-Ups, 30 x Double UndersPerson C does 3 x Clean & Jerk 60/40 kg, 3 x Burpee Pull-Ups, 30 x Double UndersPerson A does 4 x Clean & Jerk 60/40 kg, 4 x Burpee Pull-Ups, 40 x Double UndersPerson B does 4 x Clean & Jerk 60/40 kg, 4 x Burpee Pull-Ups, 40 x Double UndersPerson C does 4 x Clean & Jerk 60/40 kg, 4 x Burpee Pull-Ups, 40 x Double Unders... ect.Teams WOD #03 - Total time 18.00 min.1 pers working at the time – same rotation order all the way during the WOD (all must attempt each time you rotate at each station).Buy-In:150 x Overhead Squats: first 100 reps @ 40 kg, then 50 reps @ 20 kg (remove bumpers yourself)150 x Shoulder to Overhead: first 100 reps @ 40 kg, then 50 reps @ 20 kg (remove bumpers yourself)THEN - AMRAP in the remaining time:60 x Kettlebell High Swings @ 24/16 kg30 x Ring Push-Ups30 x PistolsTeams Final WOD #04Person A starts by doing the above and carries person B in the buddy carry. Person B is up next and then person C. That indicates 1 round and bust be repeated for yet another round = 2 rounds in total for the team (and 6 individual rounds in total). Order cannot be switched. All athletes MUST participate.Complete 6 rounds as a relay:3 x Squat Clean Thrusters @ 80/40 kg15 x Hand Release Push-Ups (feet on a tyre)3 x Squat Clean Thrusters @ 80/40 kg100 m Buddy-CarrySå var det tid til Fit as Fuck, jeg skulle have stillet op til individuel, men blev spurgt af Mads Thimm og Minelle om jeg havde lyst til at deltage på deres hold da Troels måtte hoppe fra pga. skade.Jeg tror at vi endte på en femte plads, dog er jeg ikke i tvivl om at vi havde vundet hele lortet, hvis det ikke var fordi at vi ikke var opmærksom på point systemet i første WOD, det fremgår også tydeligt at score boardet desværre.Jeg må indrømme at arrangementet desværre var en stor skuffelse for mig. Jeg havde lidt forstået at det var det største event i norden/europa, hvilket det fra første time slet ikke kunne leve op til. Jeg kan heller ikke begribe at man vælger at lave et udendørs arrangement sidst i september måned, hvor der er 80 % sandsynlighed for dårligt vejr. Jeg håber at det bliver anderledes næste år. Edited September 27, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 27, 2012 Author Report Share Posted September 27, 2012 Søndag d. 230912Rest DaySmadret i kroppen, men hvad betyder det, når man skal til Rhodos i en uge og slappe af! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 27, 2012 Author Report Share Posted September 27, 2012 Mandag d. 240912Rest Day Quote Link to comment Share on other sites More sharing options...
Guest Slettet_26102014 Posted September 27, 2012 Report Share Posted September 27, 2012 To soldater lader sig ikke gå på af sådan noget - de siger javel og fyrer den af! Mads er vist ikke skyggen af soldat - anyway ;)Håber du nyder ferien bro! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 27, 2012 Author Report Share Posted September 27, 2012 Tirsdag d. 250912Rest DayMin krop er ved at være ovenpå igen, så imorgen skal der trænes lidt. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 27, 2012 Author Report Share Posted September 27, 2012 Onsdag d. 2609123000 m RunTime. 15.006 x 10 BenchPress 75 kg - 1 min Rest6 x 10 Pull-UpsDefarnco AB Circuit - 3 x Super Set12 x Sprinter Sit-Ups12 x V-Ups12 x Hip-Ups12 x Toe ToutchesMindre motions rum på hotellet, men det er da bedre end ingenting. Quote Link to comment Share on other sites More sharing options...
Fame Boy Posted September 27, 2012 Report Share Posted September 27, 2012 Lørdag d. 220912Jeg må indrømme at arrangementet desværre var en stor skuffelse for mig. Jeg havde lidt forstået at det var det største event i norden/europa, hvilket det fra første time slet ikke kunne leve op til. Jeg kan heller ikke begribe at man vælger at lave et udendørs arrangement sidst i september måned, hvor der er 80 % sandsynlighed for dårligt vejr. Jeg håber at det bliver anderledes næste år.Jeg kan ikke begribe at man melder sig til en udendørs konkurrence i september, hvis man ikke kan tåle lidt regnvejr. :DJeg er dog 1000% enig i mange af dine tanker, og det bliver anderledes til næste år - det kan du være sikker på.PS: udfra dit piveri over vejret kan jeg regne ud at du må være skolelæreren - hvilke fag underviser du i? ;) Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 27, 2012 Author Report Share Posted September 27, 2012 Torsdag d. 2709125000 m RunTime. 24.42MobilityJeg bliver nød til at få lidt bedre kondition inden d. 6 oktober hvor jeg skal til en FitnessWorld konkurrence på Aalborg Kaserner, da de næsten altid er cardio inspireret. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 27, 2012 Author Report Share Posted September 27, 2012 Jeg kan ikke begribe at man melder sig til en udendørs konkurrence i september, hvis man ikke kan tåle lidt regnvejr. :DJeg er dog 1000% enig i mange af dine tanker, og det bliver anderledes til næste år - det kan du være sikker på.PS: udfra dit piveri over vejret kan jeg regne ud at du må være skolelæreren - hvilke fag underviser du i? ;)Man burde jo næsten tro at jeg var skolelære sådan som jeg klynker, men jeg er (som vores team navn hentyder til) soldat. Det hænger nok mere sammen med at jeg netop lige er hjemvendt fra et mere tropisk klima hvor der var en del mindre regn. ;) Fame Boy 1 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 29, 2012 Author Report Share Posted September 29, 2012 Fredag d. 280912Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 29, 2012 Author Report Share Posted September 29, 2012 Lørdag d. 2909123000 m RunTime. 14.52Jeg hader løbebånd. Quote Link to comment Share on other sites More sharing options...
Fame Boy Posted September 29, 2012 Report Share Posted September 29, 2012 Hvorfor så ikke løbe udenfor? Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted September 30, 2012 Author Report Share Posted September 30, 2012 Søndag d. 300912Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted October 2, 2012 Author Report Share Posted October 2, 2012 Mandag d. 011012BB GymnasticsSnatch - Rest 90 sec.2 x 2 65 % @ 58 kg2 x 1 70 % @ 63 kg2 x 1 80 % @ 72 kg2 x 1 90 % @ 81 kg4 x 1 70 % @ 63 kg3 x Super Set3 x 5 Snatch Hi-Pulls 60 kg - Rest 60 sec.3 x 5 Non-Heaving Drop Snatch 40 kg - Rest 60 sec.Skill3 x MAX Handstand WalkConditioningWOD - 3 Rounds25 x Jumping Squat - 20 kg20 x Kettlebell Push-Press 2 x 24 kg15 x Pull-UpsTime. 6.32 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted October 3, 2012 Author Report Share Posted October 3, 2012 (edited) Tirsdag d. 021012BB GymnasticsClean & Jerk - Rest 90 sec.2 x 2 @ 65 % 75 kg2 x 1 @ 70 % 84 kg2 x 1 @ 80 % 95 kg2 x 1 @ 85 % 102 kg4 x 1 @ 70 % 84 kg3 x Super Set3 x 5 Pendlay Row 70 kg - Rest 60 sec.3 x 5 Jumping Good Mornings 40 kg - Rest 60 sec.StrengthBack Squat High Bar - Rest 2 min.1 x 5 @ 75 % 120 kg1 x 3 @ 80 % 128 kg1 x 3 @ 85 % 135 kg3 x 1 @ 90 % 145 kgConditioningWOD - 5 Rounds - Rest 2 min.3 x Hang Power Clean 80 kg6 x High Box Jumps 91 cm.12 x Toes to BarSprint 100 m3 x Hang Squat Clean 80 kgTime. 17.37Mobility Edited October 3, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted October 4, 2012 Author Report Share Posted October 4, 2012 (edited) Onsdag d. 031012Warm Up2 Rounds300 m Row10 x GHD Sit-Ups10 x Back ExtensionsBB Gymnastics10 x 1 Vertical Snatch off High Blocks (at hip)60 - 65 - 70 - 70 - 75 - 75 - 75 - 80 (fail) - 80 (fail) - 80 kg8 x 1 Vertical Clean off High Blocks (at hip)80 - 80 - 80 - 85 - 85 - 85 - 85 - 85Strength / Conditioning3 x Super Set3 x 5 Split Shoulder Press 40 kg3 x ME UB Strict Pull-Ups 15 - 15 - 153 x 10 Bulgarian Split Squat (front rack) 40 kg3 x 10 Strict GH RaisesMidlineWOD ''Annie'' 50 - 40 - 30 - 20 - 10Double UndersSit-UpsTime. 05.37Har ikke været helt på toppen de sidste 3 dage. Jeg skal lære ikke at træne hvis jeg ikke er 100 % rask, man bliver alligevel bare skuffet når man ikke kan præstere ordentligt. Edited October 4, 2012 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted October 5, 2012 Author Report Share Posted October 5, 2012 Torsdag d. 041012Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted October 5, 2012 Author Report Share Posted October 5, 2012 Fredag d. 051012Rest DayI morgen står den på Army Games på Aalborg Kaserner. Quote Link to comment Share on other sites More sharing options...
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