Performance is your reality. Forget everything else.

[MadsBuuge]

Torsdag d. 220514

Rest Day

Jeg 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.

[MadsBuuge]

Fredag d. 230514

Warm Up

Dynamic Stretch / Ankle Mobility

BB Gymnastics

7 x 1 Snatch @ 60 - 65 - 70 - 75 - 80 - 85 - 90 kg

6 x 1 Clean & Jerk @ 60 - 60 - 80 - 80 - 100 - 110 kg

Strength

Bench Press

2 x 5 @ 60 - 80 kg

1 x 3 @ 80 % = 104 kg

1 x 2 @ 85 % = 110 kg

1 x 1 @ 90 % = 117 kg

1 x 1 @ 95 % = 124 kg

1 x 1 @ 101 % = 131 kg (PR)

5 x 10 Bench Press @ 85 kg

Conditioning

5 x 1000 m C2 Row - 3 min. Rest

Times:

#01 - 3:30.9

#02 - 3:30.6

#03 - 3:34.7

#04 - 3:33.2

#05 - 3:32.0

Stille og rolig hygge træning med lidt pump til patterne.

[MadsBuuge]

Lørdag d. 240514

Rest Day

Karneval i Aalborg!

[MadsBuuge]

Søndag d. 250514

Rest Day

Tømmermænd!

[MadsBuuge]

Mandag d. 260514

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

15 GHD Sit-Ups

15 Back Extensions

Strength

1 RM Back Squat

2 x 5 @ 60 - 100 kg

2 x 3 @ 110-120 kg

2 x 2 @ 130 - 140 kg

4 x 1 @ 150 - 160 - 167 (PR) - 170 kg (PR)

Conditioning

WOD "Murph"

1600 m Run

100 Pull-Ups

200 Push-Ups

300 Air Squat

1600 m Run

Time. 47.20

Endelig 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.

[MadsBuuge]

Tirsdag d. 270514

Warm Up

Dynamic Stretch

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

3 Rounds

15 m Handstand Walk

3 x 15 sec. L-Sit Hold

5 Skin the Cats (slow and controlled)

B.

EMOM for 20 Minutes

2 Power Clean @ 10 x 90 - 10 x 95 kg

C.

90 seconds of Strict Handstand Push-Ups - Reps. 16

30 seconds Rest

90 seconds of Double Unders - Reps. 108

30 seconds Rest

60 seconds of Strict Handstand Push-Ups - Reps. 9

30 seconds Rest

60 seconds of Double Unders - Reps. 97

30 seconds Rest

30 seconds of Strict Handstand Push-Ups - Reps. 6

30 seconds Rest

30 seconds of Double Unders - Reps. 53

30 seconds Rest

Total Reps. 289

D.

3000 m C2 Row

Time. 11.19

Jeg var lidt træt i kroppen efter "Murph" i går, men trods det havde jeg en udmærket træning.

[MadsBuuge]

Onsdag d. 280514

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

5 x 2 Front Squat @ 100 - 105 - 110 - 115 - 120 kg

B.

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 kg

C.

WOD - 5 Rounds - 3 min. Rest

500 m C2 Row

5 Muscle-Ups

7 Overhead Squat @ 84 kg

Times:

#01 - 03:28

#02 - 03:33

#03 - 03:31

#04 - 03:34

#05 - 03:41

D.

3 Super Set - Rest as needed

3 x 2x10 Single-Arm KB Row @ 32 kg

8 Glute-Ham Raises

15 GHD Sit-Ups

En 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.

[MadsBuuge]

Torsdag d. 290514

Rest Day

[MadsBuuge]

Fredag d. 300514

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Take 15 minutes to build to a heavy Hang Snatch

3 x 3 Hang Snatch @ 40 - 50 - 60 kg

5 x 1 Hang Snatch @ 70 - 75 - 80 - 85 - 90 kg

Regionals Event 1 (1 RM Hang Snatch)

0:00 - 2:00 - Attemp #01 @ 95 kg

2:00 - 4:00 - Attemp #02 @ 97 kg

4:00 - 6:00 - Attemp #03 @ 101 kg (fail)

Regionals Event 2

Max Effort Handstand Walk @ 17 m

B.

5 Super Set - Rest 60 sec. between sets.

5 x 10 Bench Press @ 85 kg

5 x 10 Strict Pull-Ups

5 x 20 GHD Sit-Ups

C.

WOD - For time:

50 cal. C2 Row

50 Over the Box Jumps @ 24 in.

50 Deadlift @ 82 kg

50 Wall Ball Shots @ 9 kg

50 Ring Dips

50 Wal Ball Shots @ 9 kg

50 Deadlift @ 82 kg

50 Over the Box Jumps @ 24 in.

50 cal. C2 Row

Time. 27:36

[MadsBuuge]

Lørdag d. 310514

Warm Up

Ankle Mobility / Dynamic Stretch

400 m Run

A.

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 - 03:15.38

Stretching

400 m Run

B.

Regionals Event 3 - 3 rounds of:

50 Alternating Pistols

7 Muscle-Ups

10 Hang Power Clean @ 80 kg

Time. 15.21

[MadsBuuge]

Søndag d. 010614

Rest Day

Jeg har ømme baller i dag!

[MadsBuuge]

Mandag d. 020614

Warm Up

Dynamic Stretch

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

5 x 1+1+1 Hang Power Snatch + Touch'N GO Power Snatch + Overhead Squat @ 80 - 80 - 85 - 85 - 90 kg

B.

8 x 5 Romanian Deadlift @ 60 - 70 - 80 - 90 - 100 - 110 - 120 - 130 kg

C.

WOD "The Chrif" (5 x 3 min. AMRAP - 1 min. REST)

3 Power Clean @ 62 kg

6 Push-Ups

9 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 Clean

Dagens 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.

[MadsBuuge]

Tirsdag d. 030614

Warm Up

Foam Roll / Dynamic Stretch

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Three sets, not for time, of:

5 Wall Climbs

6 Skin the Cat

12 Pull-Ups

B.

5 x 1+1+1 Push Press + Push Jerk + Jerk @ 90 - 95 - 95 - 100 - 100 kg

C.

For the following three segments, post three separate times, but leave the clock running:

For time:

2000 m C2 Row

Time. 07:18.5

When the clock reaches 10 minutes, complete the following for time:

10 Muscle-Ups

20 Burpees

30 Double Unders

40 Ring Dips

30 Double Unders

20 Burpees

10 Muscle-Ups

Time. 09.33

When the clock reaches 20 minutes, complete the following for time:

2000 m C2 Row

Time. 07:49.1

Kort og effektiv træning. Hård men fed WOD.

[MadsBuuge]

Onsdag d. 040614

Warm Up

Ankle Mobility / Dynamic Stretch

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Three sets, not for time, of:

8 Strict Toes to Bar

16 Alternation Pistols

2 x 10 Kettlebell Snatch @ 24 kg

B.

8 x 1+1 Clean + Clean from Below the Knee @ 90 - 90 - 95 - 95 - 100 - 100 - 105 - 105 kg

C.

Three rounds for time of:

450 m Run

15 Box Jumps

10 Front Squat @ 85 kg

Time. 11.42

Med 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.

[MadsBuuge]

Torsdag d. 050614

Rest Day

[MadsBuuge]

Fredag d. 060614

Rest Day

I morgen står den på CPH Throwdown på plænen i Parken.

[MadsBuuge]

Lørdag d. 070614

Copenhagen Throwdown - Ardeshir Ebrahimi & Mads Buuge

WOD #01 - 10 min. AMRAP

10 Unbroken Touch'N GO Squat Clean @ 60 kg

10 Burpee over Bar

10 Unbroken Touch'N GO Squat Clean @ 60 kg

10 Burpee over Bar

8 Unbroken Touch'N GO Squat Clean @ 60 kg

8 Burpee over Bar

8 Unbroken Touch'N GO Squat Clean @ 60 kg

8 Burpee over Bar

6 Unbroken Touch'N GO Squat Clean @ 60 kg

6 Burpee over Bar

6 Unbroken Touch'N GO Squat Clean @ 60 kg

6 Burpee over Bar

4 Unbroken Touch'N GO Squat Clean @ 60 kg

4 Burpee over Bar

4 Unbroken Touch'N GO Squat Clean @ 60 kg

4 Burpee over Bar

2 Unbroken Touch'N GO Squat Clean @ 60 kg

2 Burpee over Bar

2 Unbroken Touch'N GO Squat Clean @ 60 kg

2 Burpee over Bar

Total Reps. 179

Rigtig 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 Row

50 m Buddy Carry

100 Kettlebell Swings @ 24 kg

50 m Buddy Carry

1000 m C2 Row

Result. 8xx m C2 Row

Vi 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 Cap

20 x 25 m Run

1 RM Snatch Anyhow

Result. Mads: 100 kg - Arde: 95 kg . Total: 195 kg

Vi 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 Plate

20 Front Squat @ 60 kg

20 Over Box Jumps

20 Thrusters @ 60 kg

20 Power Clean @ 60 kg

20 Burpee Chest to Bar Pull-Ups

20 Power Clean @ 60 kg

20 Thrusters @ 60 kg

20 Over Box Jumps

20 Front Squat @ 60 kg

2 x 25 m Overhead Walking Lunges @ 20 kg Plate

Time. 10.xx

Hvis 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.

[MadsBuuge]

Søndag d. 080614

Rest Day

Godt øm i stængerne og hovedet efter en god tur i byen sammen med drengene!

[MadsBuuge]

Mandag d. 090614

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

6 x 1+1 Pause Front Squat + Front Squat @ 110 - 110 - 115 - 115 - 120 - 120 kg

2 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 kg

C.

Every 90 seconds for 9 minutes. (6 sets)

3 x Back Squat @ 75 - 85 % = 130 - 135 - 135 - 140 - 140 - 145 kg

D.

4 Rounds.

45 seconds Alternating Reverse Lunges @ 70 kg - Reps. 10 - 10 - 10 - 12

45 seconds Rest

45 seconds Strict Pull-Ups - Reps. 15 - 13 - 13 - 11

45 seconds Rest

Start på en ny cyklus på Invictus. Bliver spændende at se hvad det kan fører til. Håber selvfølgelig på en masse PRs!

[MadsBuuge]

Tirsdag d. 100614

Warm Up

Dynamic Stretch

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

EMOM for 12 Minutes (4 Rounds)

Minute 1 - 10 x Strict Handstand Push-Ups

Minute 2 - 30 seconds Dead Hang L-Sit Hold

Minute 3 - 40 Double Unders

B.

Every 90 seconds for 15 minutes (10 sets)

2 x Split Jerk

Loads per sets:

50 % = 68 kg

55 % = 74 kg

60 % = 81 kg

65 % = 88 kg

70 % = 95 kg

75 % = 101 kg

80 % = 108 kg

3 x 85 % = 115 kg

C.

Press - Rest 2 minutes between sets.

Set 1 - 5 reps @ 50 % = 40 kg

Set 2 - 5 reps @ 60 % = 48 kg

Set 3 - 5 reps @ 70 % = 56 kg

Set 4 - 3 reps @ 85 % = 68 kg

Set 5 - 3 reps @ 85 % = 68 kg

Set 6 - 3 reps @ 85 % = 68 kg

Set 7 - 10 reps @ 60 % = 48 kg

D.

Every 6 minutes for 24 minutes (4 sets)

2 x 200 m Run

10 Alternating One-Arm Dumbell Snartch @ 25 kg

20 Ring Dips

2 x 200 m Run

Times.

#01 - 04:32

#02 - 04:42

#03 - 04:53

#04 - 04:57

Hårdt med alt det løb når man vejer godt til.

[MadsBuuge]

Onsdag d. 110614

Warm Up

Foam Roll / Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 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 minute

Back 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 kg
Reps. 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-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Round 1. 1 + 20 Pull-Ups

Round 2. 1 + 7 Deadlift

D.
Three sets of:
10 Weighted GHD Hip Extension @ 10 kg
Rest 30 seconds
2 x 15 Seated One Leg Curls with Band
Rest 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

[MadsBuuge]

Fredag d. 130614

Warm Up

Dynamic Stretch / Ankle Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Front Squat

1 x 2 @ 60 % = 84 kg

1 x 2 @ 70 % = 98 kg

1 x 2 @ 80 % = 112 kg

1 x 2 @ 85 % = 119 kg

1 x 2 @ 90 % = 126 kg

B.

6 x 1+1+2 Hang Snatch + Snatch + Overhead Squat @ 80 - 85 - 85 - 90 - 90 - 95 kg - Rest as needed.

C.

4 Super Set

2 x 8 Bulgarian Split Squat @ 2 x 25 kg Dumbell - Rest 90 seconds

8 Seated Strict Overhead Press @ 50 kg

D.

3 Super Set

8 Glute-Ham Raises - Rest as needed

60 Seconds Weighted Plank Holds @ 20 kg Plate - Rest as needed

Min plan var at test Kings of WODs qualifier WOD af i dag. Men jeg var presset med tid så nåede det desværre ikke.

[MadsBuuge]

Lørdag d. 140614

Warm Up

Dynamic Stretch

500 m C2 Row

20 Sit-Ups

20 Back Extensions

A.

30 Seconds Max Effort Muscle-Ups - Reps. 8

30 Seconds Rest

30 Seconds Max Effort Toes to Bar - Reps. 20

30 Seconds Rest

30 Seconds Max Effort Handstand Walk - Meter. 10

30 Seconds Rest

45 Seconds Max Effort Muscle-Ups - Reps. 5

15 Seconds Rest

45 Seconds Max Effort Toes to Bar - Reps. 16

14 Seconds Rest

45 Seconds Max Effort Handstand Walk - Meter. 12

15 Seconds Rest

60 Seconds Max Effort Muscle-Ups - Reps. 5

60 Seconds Max Effort Toes to Bar - Reps. 14

60 Seconds Max Effort Handstand Walk - Meter. 12

B.

WOD "jackie" - for time:

1000 m C2 Row

50 Thrusters @ 20 kg

30 Pull-Ups

Time. 06.12

Rest until the running clock reaches 15:00, and then...

C.

AMRAP for 5 minutes of:

5 Pull-Ups

10 Push-Ups

15 Air Squat

Rounds. 6 + 2 Push-Ups

D.

Complete 12 minutes of:

35 m Sled Push

35 m Farmer's Carry @ 2 x 28 kg KB

35 m Run

Rounds. 9

Jeg trænede i Garagen på Aalborg Kaserner da CrossFit Aalborg holdt deres årlige fødselsdags challenge.

[MadsBuuge]

Søndag d. 150614

Warm Up

Foam Roll / Dynamic Stretch / Ankle & Wrist Mobility

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Thrusters

1 x 10 @ 20 kg

1 x 10 @ 40 kg

1 x 5 @ 60 kg

1 x 5 @ 70 kg

2 x 10 Toes to Bar

B.

Kings of WOD - Qualifier Event #01 "Hades Hell" - 8 min. AMRAP

30 Double Unders

10 Toes to Bar

10 Thrusters @ 20 kg

30 Double Unders

10 Toes to Bar

10 Thrusters @ 40 kg

30 Double Unders

10 Toes to Bar

10 Thrusters @ 60 kg

30 Double Unders

10 Toes to Bar

21 Thrusters @ 70 kg

Reps. 211

Jeg 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.

[MadsBuuge]

Mandag d. 160614

Warm Up

Foam Roll / Mobility / Dynamic Stretch

500 m C2 Row

15 GHD Sit-Ups

15 Back Extensions

A.

Four sets of:

Pause Front Squat + 2 Front Squats @ 110 - 110 - 115 - 115 - 120 - 125 kg

Rest 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 kg

Rest 45 seconds

Strict Weighted Pull-Ups @ 28 kg

Reps. 8 - 6 - 6 - 6

Rest 45 seconds

Edited June 18, 2014 by MadsBuuge