MadsBuuge Posted February 23, 2013 Author Report Share Posted February 23, 2013 Torsdag d. 210213Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted February 23, 2013 Author Report Share Posted February 23, 2013 Fredag d. 220213Warm Up2 Rounds250 m Row10 x Toes to Bar10 x Reverse Hypers @ 70 kg10 x Push-UpsBB Gymnastics8 x 1 High-Hang Snatch - Rest 60 sec.@ 65 - 65 - 65 - 70 - 70 - 70 - 75 - 758 x 1 High-Hang Clean + 1 Push Jerk - Rest 60 sec.@ 80 - 80 - 80 - 85 - 85 - 85 - 90 - 90ConditioningWOD5 min. AMRAP5 x Bar Muscle Ups15 x Over the Box JumpsRounds. 4 + 6 x Over the Box JumpsRest 1 Minute2 min. AMRAPRing DipsReps. 46 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted February 23, 2013 Author Report Share Posted February 23, 2013 Lørdag d. 230213Warm Up2 Rounds200 m Row10 x GHD Sit-Ups10 x Back Extensions10 x Thrusters @ 20 kgConditioningDanish CrossFit Open WOD #01500 m C2 Row21 x Burpees400 m Run500 m C2 Row21 x Thrusters @ 40 kg400 m Run500 m C2 Row21 x Burpees400 m RunTime. 14.50BB GymnasticsDanish CrossFit Open Event #02 ''Complex Ladder''50 Seconds to Complete - 1 Snatch + 1 Clean + 1 Jerk@ 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 - 110 - 115 - 120 - 125 - 130 - 135 - 140 kgLifts. Snatch 90 kg - Clean 120 kg - Jerk 120 kgFinisherWOD ''You GO, I GO'' - 10 Rounds Total15 m Prowler Push High @ 70 kg + Prowler15 m Prowler Push Low @ 70 kg + Prowler15 x Toes to Bar30 x DoubleUndersCrossFit Aalborgs eget DCO. Vi var 5 drenge der gerne ville prøve de samme WOD's af som drengene i KBH. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted February 24, 2013 Author Report Share Posted February 24, 2013 Søndag d. 240213Warm Up2 Rounds250 m Row10 x GHD Sit-Ups10 x Back ExtensionsBB GymnasticsPower Snatch2 x 2 @ 60 kg2 x 2 @ 65 - 70 kg2 x 1 @ 75 - 75 kgPower Clean2 x 2 @ 60 kg9 x 1 @ 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105StrengthFront Squat - Rest 2 min.1 x 5 @ 70 % = 91 kg1 x 5 @ 75 % = 98 kg1 x 3 @ 80 % = 104 kg1 x 3 @ 85 % = 110 kg2 x 2 @ 90 % = 117 kgConditioningWOD ''DCO 2013 Final''50 x Double Unders20 x Over the Box Jumps (High)20 x Hang Power Clean @ 70 kg20 x Pistols20 x KettleBell Snatch @ 32 kg20 x HandStand Push-Ups20 x Deadlift @ 120 kg20 x Back Squat @ 100 kg10 x Muscle-Ups - Toes to RingTime. 16.42Jeg kørte hvis ikke DCO WOD som den blev kørt derovre. Har fået fortalt at den startede med 4 min. AMRAP, 4 min. REST, 8 min. AMRAP, 4 min. REST, 20 min. AMRAP. Men så køre jeg den da bare en gang mere på et senere tidspunkt. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted February 25, 2013 Author Report Share Posted February 25, 2013 Mandag d. 250213Warm Up3000 m RunDymanic StretchBB Gymnastics8 x 2 First Pull + Hang Snatch - Rest 60 sec.4 x 2 @ 65 kg4 x 2 @ 70 kg3 x Super Set3 x 5 Hang Snatch Pulls @ 80 kg - Rest 60 sec.3 x 3 Snatch Grip Push Press + Overhead Squat @ 80 kg - Rest 60 sec.Skill / Midline3 x Super Set3 x 25 Toes to Bar - Rest 60 sec.3 x 60 sec. ''Nose & Toes'' Handstand Holds - Rest 60 sec.ConditioningWOD - 3 Rounds for total working time. (Rest 1 minute after the first round, and rest 2 minutes after the second round.)400 m Run25 x Wall Ball Shots @ 20 lbsTime. 11.03Stretching Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted February 26, 2013 Author Report Share Posted February 26, 2013 Tirsdag d. 260213Warm Up250 m Row10 x GHD Sit-Ups10 x Back ExtensionsBB Gymnastics8 x 1 First Pulls + Hang Clean + 1 Jerk - Rest 60 sec.2 @ 80 kg2 @ 85 kg2 @ 90 kg2 @ 95 kg3 x Super Set3 x 5 Push Press @ 70 - 75 - 80 kg - Rest 60 sec.3 x 5 Bent Over Rows (Supinated Grip) @ 60 - 65 - 70 kg - Rest 60 sec.StrengthBack Squat High Bar1 x 5 @ 80 % = 128 kg1 x 3 @ 85 % = 136 kg1 X 2 @ 90 % = 144 kg1 x 1 @ 95 % = 152 kg5 x 2 Pause Front Squat (5 count pause in the bottom) @ 90 kgConditioningWOD - 5 Rounds for total reps.1 min. to complete - 5 x Power Cleans @ 70 kg- whit the remainder of the minute complete - Max Effort Split Jerks @ 70 kg1 min. Max Effort BurpeesRound 1 - 5/10/14Round 2 - 5/4/15Round 3 - 5/5/14Round 4 - 5/5/13Round 5 - 5/4/17Total Reps. 126Cool Down1000 m C2 RowDer gik lidt tid før min krop var ordentlig igang, jeg tror at den efterhånden har brug for en rest day. Jeg havde ikke troet at jeg fik 152 kg i squat da det er længe siden jeg har kørt tung squat men op det kom den da. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted February 27, 2013 Author Report Share Posted February 27, 2013 Onsdag d. 270213Rest DayDejligt at slappe af. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 1, 2013 Author Report Share Posted March 1, 2013 Torsdag d. 280213MorningWOD - 15 min. AMRAP400 m Run20 x Walking Lunges15 x Sit-Ups10 x Push-Ups5 x Pull to ChestRounds. 5 + 200 m RunEveningWarm Up2 Rounds250 m C2 Row10 x GHD Sit-Ups10 x Back Extensions10 x Strict Handstand Push-Ups50 x Double UndersBB Gymnastics9 x 1 Vertical Snatch off High Blocks - Rest 60 sec.@ 65 - 65 - 70 - 70 - 75 - 75 - 75 - 80 - 80 kg7 x 1 Vertical Clean off High Blocks + 1 Split Jerk - Rest 60 sec.@ 85 - 85 - 90 - 90 - 95 - 95 - 95ConditioningWOD - 7 Rounds for total Handstand Push-Ups - Rest 1 min. after each round.2 min. to complete20 CAL C2 Row12 x Over the Box JumpsMax Effort Handstand Push-UpsReps. 4 + 6 + 8 + 6 + 6 + 7 + 8 = 45 Reps TotalJeg skulle egentlig have holdt rest day, men jeg har ikke mulighed for at træne fredag, så jeg ville udnytte at jeg havde tid til det i dag. Det blev godt nok til to træningspas, men det første var et indskudt træningspas da jeg lige havde mulighed for at gøre det sammen med de menige. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 1, 2013 Author Report Share Posted March 1, 2013 Fredag d. 010313Rest DayForår!!! Till 1 Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 2, 2013 Author Report Share Posted March 2, 2013 Lørdag d. 020313Warm Up2 Rounds250 m Row10 x GHD Sit-Ups10 x Back Extensions10 x Kettlebell Swings @ 24 kgBB Gymnastics1 RM Clean & Jerk60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 - 110 - 115 - 120 - 125 - 130 (Clean)ConditioningTeam WOD - 10 Rounds TotalShuttle Sprint @ 10 - 15 - 20 m.10 x Pull-Ups10 x Hand Release Push-Ups10 x Box JumpsTime. 11.xxWOD - DCO Final50 x Double Unders20 x Chest to Bar Pull-Ups20 x Over Box Jumps ''High''20 x Hang Power Clean @ 70 kg20 x Pistols20 x HandStand Push-Ups20 x Deadlift @ 120 kg20 x Back Squat @ 100 kg10 x Muscle-Ups whit Toes to RingTime. 15.29 Jeg kørte også DCO WOD i sidste uge, men det var det der var bestemt, så jeg måtte rette ind. Jeg fik da også slået godt og vel 1.30 min. af min sidste tid, på trods af at jeg måtte lave 26 HSPU - grundet dårlig teknik. Jeg tror egentlig også at jeg vil køre OPEN WOD 2 gange i år, for at se om man kan forbedre sig. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 2, 2013 Author Report Share Posted March 2, 2013 (edited) 120 kg Clean & Jerk130 kg Clean (fail jerk) Edited March 7, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 3, 2013 Author Report Share Posted March 3, 2013 Søndag d. 030313Warm Up2 Rounds440 m Run10 x GHD Sit-Ups10 x Back Extensions4 x Muscle-UpsBB Gymnastics10 x 1 Snatch40 - 45 - 50 - 55 - 60 - 65 - 70 - 75 - 80 - 85 kgStrength5 x 3 Front Squat @ 75 % = 98 kg5 Super Set5 x 10 BenchPress @ BW = 85 kg - Rest 60 sec.5 x 10 Strict Pull-Ups - Rest - 60 sec.ConditioningWOD - 3 Rounds1 min. Max Effort Front Squat @ 60 kg - Reps. 17 - 13 - 121 min. Max Effort Kipping HandStand Push-Ups - Reps. 7 - 8 - 81 min. Max Effort Kettlebell Swings @ 24 kg - Reps. 25 - 24 - 201 min. Max Effort Toes to Bar - Reps. 18 - 20 - 20Total Reps. 192Dagens træning. Der var ikke så meget at skyde med efter gårsdagens træning. Jeg kørte WOD'en stille og roligt hvilket også kan ses på resultatet. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 4, 2013 Author Report Share Posted March 4, 2013 Mandag d. 040313Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 7, 2013 Author Report Share Posted March 7, 2013 Tirsdag d. 050313Rest DayFeltøvelse... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 7, 2013 Author Report Share Posted March 7, 2013 Onsdag d. 060313Rest DayFeltøvelse... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 7, 2013 Author Report Share Posted March 7, 2013 (edited) Torsdag d. 070313Afternoon6 km RunTime. ?EveningWarm Up2 Rounds250 m Row10 x GHD Sit-Ups10 x Back ExtensionsCrossFit Open 13.1WOD - 17 minute AMRAP40 x Burpees30 x Snatch @ 34 kg30 x Burpees30 x Snatch @ 61 kg20 x Burpees30 x Snatch @ 74 kg10 x BurpeesMax Reps Snatch 95 kgTotal Reps. 158 (8 x Snatch @ 74 kg)Udmærket taget i betrækning af, at jeg havde løbet 6 km inden. Jeg køre den igen lørdag, hvor jeg selvfølgelig håber på at få et bedre resultat. Edited March 7, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 8, 2013 Author Report Share Posted March 8, 2013 Fredag d. 080313Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 9, 2013 Author Report Share Posted March 9, 2013 Lørdag d. 090313 Warm Up 200 m Row10 x GHD Sit-Ups10 x Back Extensions Dynamic Stretch CrossFit Open 13.1 WOD - 17 minute AMRAP40 x Burpees30 x Snatch @ 34 kg30 x Burpees30 x Snatch @ 61 kg20 x Burpees30 x Snatch @ 74 kg10 x BurpeesMax Reps Snatch 95 kgTotal Reps. 160 (10 x Snatch @ 74 kg) Lidt bedre end i torsdags. Mit succes kriterie var 165 reps, men jeg mødte muren ved de sidste 20 burpees. Jeg ved ikke hvad der lige gik galt, for jeg kørte den egentlig meget bevidst. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 11, 2013 Author Report Share Posted March 11, 2013 Søndag d. 100313Warm Up2 Rounds400 m Run10 x GHD Sit-Ups10 x Back Extensions5 x Kettlebell Swings @ 32 kgBB Gymnastics6 x 2 Power Clean & Jerk @ 60 - 60 - 70 - 70 - 80 - 80 kg5 x 1 Clean & Jerk @ 90 - 95 - 100 - 105 - 110 kgStrength1 RM Front Squat2 x 5 @ 60 - 80 kg2 x 3 @ 100 kg6 x 1 @ 110 - 115 - 120 - 125 - 130 - 135 (PR)5 x Super Set5 x 10 BenchPress @ BW = 85 kg - Rest 60 sec.5 x 10 Strict Pull-Ups - Rest 60 sec.Conditioning5000 m C2 RowTime. 19.30Der var ikke meget energi i dagens træning, men en ny pr. i front squat blev det da til. Quote Link to comment Share on other sites More sharing options...
Martin Bahrs Posted March 11, 2013 Report Share Posted March 11, 2013 Grats med Front Squat PR :) Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 16, 2013 Author Report Share Posted March 16, 2013 Grats med Front Squat PR :)Tak skal du have Martin. Det bliver spændende at se hvor meget et 3 ugers Smolov Jr. kan gøre. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 16, 2013 Author Report Share Posted March 16, 2013 Mandag d. 110313Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 16, 2013 Author Report Share Posted March 16, 2013 Tirsdag d. 120313Rest DayFeltøvelse... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 16, 2013 Author Report Share Posted March 16, 2013 Onsdag d. 130313Rest DayFeltøvelse... Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted March 16, 2013 Author Report Share Posted March 16, 2013 Torsdag d. 140313Rest DayFeltøvelse...Er begyndt at kunne mærke at jeg er ved at blive lidt forkølet, så jeg bliver nok nød til at køre OPEN 13.2 i morgen så jeg ikke misser min chance, hvis jeg nu skulle blive syg. Men hvis jeg køre den i morgen, så ville det også kunne være det der nedkæmper min krop så jeg først bliver syg. Quote Link to comment Share on other sites More sharing options...
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