Martin Wolder Posted February 16, 2013 Author Report Share Posted February 16, 2013 16/2-2013 (lørdag)Rest day Quote Link to comment Share on other sites More sharing options...
Till Posted February 16, 2013 Report Share Posted February 16, 2013 Superfede træninger du får fyret af, Martin. Håber at kunne komme til DCO og se jer give den æde. Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 21, 2013 Author Report Share Posted February 21, 2013 17/2-2013 (søndag)Opvarmning3 runder af 250 meter ro, 10 TGU (24, 28 og 28 kg) og reverse hyper @50 kgVL - fra blok (lige over knæ)Snatch 2x2 rep @ 60 kg, 2x1 rep @ 70 kg, 2x1 rep @ 80 kg, 1 rep @ 85 kg og 1 rep @ 90 kgC&J 2x2 rep @ 80 kg, 2x1 rep @ 90 kg, 2x1 rep @ 100 kg, 1 rep @ 105 kg og 1 rep @ 110 kgWOD:Buy in15 Tire slams2 Tire flips4 runder af4 MU's12 Getups m. sort bold4 Sprawls20 meter OH carry @ 70 kgCash out15 Tire slams2 Tire flips Tid 12:48 Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 21, 2013 Author Report Share Posted February 21, 2013 18/2-2013 (mandag)Opvarmning3 runder af 250 meter ro, 20 GHD situps og 20 GHD back extensionsStyrke (find 1 RM i front squat og pres)Front squat 120 kgPres 75 kgWOD5 runder af30 DU's2 Power clean @ 90 kgTid 3:18 Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 21, 2013 Author Report Share Posted February 21, 2013 19/2-2013 (tirsdag)Rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 21, 2013 Author Report Share Posted February 21, 2013 20/2-2013 (onsdag)Opvarmning3 runder af 20 burpees, 16 "vinduesviskere", 15 T2B og 10 goodmornings (40, 50 og 50 kg)VLSnatch 2x2 rep @ 60 kg, 2x1 rep @ 70 kg, 2x1 rep @ 80 kg og 2x1 rep @ 85 kgC&J 2x2 rep @ 80 kg, 2x1 rep @ 90 kg, 2x1 rep @ 100 kg og 2x1 rep @ 105 kgNedkøling1000 meter ro - lå på omkring 1:45-1:50 pr. 500 meter Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 21, 2013 Author Report Share Posted February 21, 2013 21/2-2013 (torsdag)Rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 22, 2013 Author Report Share Posted February 22, 2013 22/2-2013 (fredag)Rest day og DCO i morgen MadsBuuge 1 Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 26, 2013 Author Report Share Posted February 26, 2013 (edited) 23/2-2013 (lørdag)DCOWOD#1500 meter ro21 burpees over stang400 meter løb500 meter ro21 thruster @ 40 kg400 meter løb500 meter ro21 burpees over stang400 meter løbTid 14.43WOD#2Ladder med rotation hvert min. Inden for hvert min. Udføres et snatch, et clean og et jerk - startvægt 70 kgScore - 85 kg snatch, 120 kg C&JWOD#38 min amrap 200 meter "ski stavning"2 x 20 meter sandsæk @ 70 kg carry1 ropeclimbScore 4 runder + 200 meter + 10 meter carry Edited February 26, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 26, 2013 Author Report Share Posted February 26, 2013 24/2-2013 (søndag)rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 26, 2013 Author Report Share Posted February 26, 2013 25/2-2013 (mandag)Rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 26, 2013 Author Report Share Posted February 26, 2013 (edited) 26/2-2013 (tirsdag)Opvarmning3 runder af 250 meter ro, 20 GHD situps og 20 GHD back extensions. 1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec. @ 70, 70, 70, 70, 75, 75 og 75 kg 2a) 4X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec. @ 80 kg2b) 4X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec. @ 80 kg Skill/Midline1a) 3XME TTB – rest 60 sec. (3 x 25 reps) 1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec. (3 x 1 min. hold) Conditioning3 rounds for total working time of: Run 400m25 Wall Balls 20/14#*Rest 1 minute after the first round, and rest 2 minutes after the second round. Tid: 10.30 med rest Edited February 26, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted February 27, 2013 Author Report Share Posted February 27, 2013 (edited) 27/2-2013 (onsdag)Opvarmning3 runder af 20 burpees, 16 "vinduesviskere", 15 T2B og 10 Goodmornings @ 40, 50 og 50 kgBBG1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec. @ 90, 90, 90, 90, 95, 95 og 95 kg2a) 4X5 Push Press – heaviest possible, rest 60 sec. @ 75, 80, 80 og 80 kg2b) 4X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. @ 80 kg Strength1) HBBS: 1X5 @ 112 kg, 1X3 @ 120 kg, 1X2 @ 126 kg, 2X1 @ 133 kg – rest 2-3 minutes. 2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec. @ 90 kg Conditioning5 rounds for total reps of: 1 min. to complete 5 Power Cleans @ 70 kg-with the remainder of the minute complete ME Split Jerks @ 70 kg1 min. ME Burpees Fik mellem 4-8 rep på Split jerks pr. runde og mellem 11-15 burpees pr. runde Edited March 1, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 1, 2013 Author Report Share Posted March 1, 2013 (edited) 28/2-2013 (torsdag)Opvarmning3 runder af 100 DU, 30 sek L-sit hold og 15 one legged hip raises med hvert ben.BB Gymnastics1) 7×1 Vertical Snatch off High Blocks – heaviest possible, rest 60 sec. @ 80 kg2) 7×1 Vertical Clean off High Blocks + 1 Push Jerk – heaviest possible, rest 60 sec. @ 100 kg Styrke5x5 bænk pres, rest 60 sec. @ 100 kg5x10 strict ring dips, rest 60 sec Conditioning7 rounds for total HSPU of: 2 minutes to complete-Row 20 Calories12 Lateral Box Jumps 20″ME HSPU*Rest 1 minute after each round.Samlet score blev 68 HSPU, men kørte elevated handstand pushups med 20 kg bumpers plates Edited March 1, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 1, 2013 Author Report Share Posted March 1, 2013 (edited) 1/3-2013 (fredag) Opvarmning3 runder af 250 meter ro, 5 min variation af planken, 250 meter ro, tabata hollow rocks og 250 meter roStrength1a) Top Pull Deadlifts: 5X3 @ 140 kg – rest 60 sec.1b) 5X10 strict pullups – rest 60 sec. ConditioningFor time: Run 800m30 Muscle-UpsRun 800mTiden blev 13.38 Edited March 1, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 6, 2013 Author Report Share Posted March 6, 2013 2/3-2013 (lørdag)Opvarmning3 runder af 250 meter ro, 10 TGU (24, 28 og 28 kg) og 15 reverse hyper @ 50 kgVL-powerPower snatch 5x3 rep @ 70 kg - 60 sec. restPower clean 5x3 rep @ 90 kg - 60 sec. restSkill10 min. handstand i det friMakkerpar wod 10 runder af - (5 runder hver):90 meter shuttlesprint (10-15-20)10 pull ups10 pushups (HR) 10 Box jumps Tiden blev 13.04WOD - 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 RingTiden blev 15.33 Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 6, 2013 Author Report Share Posted March 6, 2013 3/3-2013 (søndag)Rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 6, 2013 Author Report Share Posted March 6, 2013 (edited) 4/3-2013 (mandag)Opvarmning3 runder af 250 meter ro, 20 GHD situps og 20 GHD back extensions BBG1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec. @ 70, 70, 75, 75, 75, 80, 80, 80, 80 og 80 kg 2a) 3X5 Hang Snatch Pulls – heavy, rest 60 sec. @ 80 kg2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec. @ 80 kg Skill/Midline1a) 3X25 T2B – rest 60 sec.1b) 3X 1 min. “Nose & Toes” Handstand Holds – rest 60 sec. Conditioning3 minute AMRAP of:Burpees (to a 6″ target)*Rest 2 minutes.5 minute AMRAP of:30 Double-Unders15 Power Snatches @ 40 kgFik 45 burpees og 2 runder + 30 DU + 10 Power snatches Edited March 6, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 6, 2013 Author Report Share Posted March 6, 2013 5/3-2013 (tirsdag)rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 6, 2013 Author Report Share Posted March 6, 2013 (edited) 6/3-2013 (onsdag)Opvarmning3 runder af 20 burpees, 16 "vinduesviskere", 15 T2B og 10 Goodmornings @ 50 kg BBG1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec. @ 90, 90, 95, 95, 95, 100, 100, 100, 100 og 100 kg 2a) 4X3 Push Press – heaviest possible, rest 60 sec. @ 80, 85, 85, 85 kg2b) 4X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. @ 80, 85, 85, 85 kg Strength1) HBBS: 2X5 @ 100 kg – rest 45 seconds, 2X3 @ 105 kg – rest 45 seconds, 3X1 @ 115 kg – rest 30 seconds.Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.Conditioning9X200m Run - rest 1 min. Lå på omkring 35 sec. per 200 meter Edited March 6, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
jenshh Posted March 6, 2013 Report Share Posted March 6, 2013 Fed træning du får fyret af!Har du tilmeldt dig CF opens? :) Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 11, 2013 Author Report Share Posted March 11, 2013 Ja er tilmeldt. Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 11, 2013 Author Report Share Posted March 11, 2013 7/3-2013 (torsdag)Opvarmning3 runder af 100 DU's, 30 sek L-sit hold og 15 one legged hip raises med hvert ben.VLhvert 30 sek i 3 min og 30 sec.1 power snatch + 1 squat snatch @ 60 kg (14 rep)Rest 2 min og derefter 2 power snatches med 70 kg 1 Power clean + 1 squat clean @ 80 kg (14 rep)Rest 2 min og derefter 2 power clean med 90 kgStyrkeBænkpres med pause i bunden 5 x 2 rep @ 100 kgRoning - 500 meter i et stille og roligt tempoWOD - 13.1 Crossfit Open17 minute AMRAP of:40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees30 Snatch, 135 / 75 lbs 20 Burpees30 Snatch, 165 / 100 lbs 10 burpeesMax rep Snatch, 210 / 120 lbs Min score blev 159 rep - følte jeg kunne have gjort det bedre, så besluttede at jeg ville køre den igen i weekenden. Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 11, 2013 Author Report Share Posted March 11, 2013 8/3-2013 (fredag)Rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 11, 2013 Author Report Share Posted March 11, 2013 9/3-2013 (lørdag)Rest day og åbent hus i det nye crossfit-center i aalborg "Crossfit by the mill" :) Quote Link to comment Share on other sites More sharing options...
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