Reginoals starting tomorrow

Regionals starts tomorrow - and I'm excited!

Here's the detailed schedule for Europe: http://fitasf.com/2013/05/15/detailed-e ... -schedule/

Regionals 2013 in the books

Regionals 2013 are over. A great weekend finished with our 1st guy spraining his wrist on the cleans in the final WOD…

Did it change a lot?

In the bigger picture – no!

Finishing WOD 7 would have placed us 6th or 7th overall instead of 8th.

Lots of lessons learned and lots of things to keep on working on ❤

Congrats to the amazing individual athletes and fierce teams who will be representing Europe in the best possible way at the Games.

Next events:

Danish Championships in Pentathlon (weightlifting/track and field), 8th June

Training week @ La Santa Sport 14th-21st June (can’t wait)

Box Cup (Danish CrossFit challenge – team with Philip Hargett + Rasmus Wisbech) 22nd June

Nordic Championships in Weightlifting 16th-18th August (Iceland)

21st May 2013

Warm-up

2 rounds of:

15 rev. hyper
15 V-ups
15 push-ups

3 rounds of:

50 unbroken double-unders
5 strict pull-ups (3 sec hold on top, 3 sec down)

Lifting

Every 30 second // 8 rounds:

1 power snatch + 2 snatch grip push presses from the neck @ 52,5 kg

Every 30 second // 8 rounds:

2 power cleans + 1 push jerk @ 65 kg

Pause high bar back squats (3 sec hold in bottom): 5 x 2 reps @ 95 kg

Feels great to squat again!

Pump

Focus: Upper body dip and pulling strength!

Rack dips: 10-6-4-4-4 reps (for depth)

Strict pull-ups (3 sec hold on top, 3 sec down): 2-1-1-1-1 reps

10 x 1+1/4 seated pull downs @ 30 kg

Distance biked

2 x 10 km

22nd May 2013

Warm-up

2 x

10 push-ups
10 V-ups
10 back ext

Warm-up with the barbell

Lifting

Power snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 55 kg (1 rep) – kept the power snatches light!

2 squat cleans from high hang + 1 jerk: 45-55-65-65-65-70-75 kg

Super sets:

A) 5 x 3 rep front squats @ 85 kg

B) 5 x 2 rep clean pulls @ 100 kg

Light WOD

3 rounds of:

5 plyometric push-ups
10 alternating pistols
10 overhead squats @ 35 kg
20 KB high swings @ 16 kg

Distance biked

Total: 16 km

23rd May 2013

Warm-up

400 m run

15 push-ups
15 rev hyper
15 V-ups

3 bar MUs (purple band)

Stretching

Warm-up with the barbell

Lifting

Overhead squats: 4 x 2 reps @ 70 kg

Front squats: 3 x 2 reps @ 85 kg

Back squats: 2 x 2 reps @ 100 kg

Snatch balance: 4 x 1 rep @ 70 kg

Squat snatch: 35 kg (2 reps) – 45 kg (2 reps) – 50 kg (1 rep) – 55 kg (1 rep x 2) – 60 kg (1 rep)

Conditioning

1A) 12 thrusters @ 40 kg

15 sec rest

1B) 12 C2B pull-ups

2) 4 rounds:

10 alternating unbroken DB snatch @ 24 kg
50 double-unders (50-50-50-30/10/10 reps)

Distance biked

2 x 10 km

24th May 2013

My weightlifting coach is back from Russia – time to get back on track lifting!

Warm-up

2 rounds:

15 push-ups
15 rev hyper
15 V-ups

Stretching
Warm-up with the barbell

Weightlifting

Snatch bolt: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps x 3)

Quite easy!

Power clean & split jerk: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 70 kg (1+2) – 75 kg (1+1) – 80 kg (1+1) PR by 5 kg

Mentally I’ve been strugling with power cleans and couldn’t get beyond 75 kg. Went super fine today and felt light. Jerks were light.

Front squats: 45 kg (5 reps) – 65 kg (5 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 90 kg (2 reps) – 95 kg (2 reps)

Strength

3 rounds of:

4 strict pull-ups
20 sec rest
4 strict chin-ups
20 sec rest
4-8 seated pull-downs (narrow grip) @ 45-50-55 kg
2 min rest

Fun

More work on pulling strength (top to down in 6 secs – 2 x 4 reps)

Weighted pull-ups: 2 reps + 5 kg

Weighted C2B chin-ups: 4 reps + 5 kg

Tried to find my 1RM in seated pull-downs ❤ It’s between 70-75 kg with 6 secs from chest and back (silly but fun)

Distance biked

2 x 10 km

25th May 2013

Warm-up

7 km biking

20 rev hyper
20 push-ups
20 V-ups

Warm-up with the barbell

Weightlifting

Power snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (2 reps) – 60 kg (1 rep) – 65 kg (1 rep x 3) PB

Squat cleans (3 reps): 45-55-65-75-75-75-80 kg PR by 5 kg

Bench press: up to 2 reps @ 70-75-80 kg 1RM PR by 2,5 kg + 2RM PR by 5 kg – pause back off sets: 4 x 6 reps @ 50 kg

Finisher

’200 reps’ – you go, I go with Søren

60 butterfly pull-ups (me: 15/9/5)
60 alternating pistols (3 x 10 reps each)
60 push jerks @ 45 kg (2 x 15 reps each)
20 butterfly pull-ups (me: 7)

5 km biking

26th May 2013

Warm-up

3 rounds:

400 m run
21 KB swings @ 16 kg
6 C2B pull-ups

Skills

Seated banded MUs (thin red band): 5 reps (singles)

WOD

4 rounds:

2 rope climbs
30 m sprint
4 squat cleans @ 61 kg
30 m sprint

Time: 7:46 min

Skills/Strength

Handstand walk: 3 x 8-12 m

3 rounds:
A) 10 KB shoulder press @ 2 x 16 kg
B) 5 ring dips (2/2/1 reps)

3 rounds:
A) 10 HSPUs (kipping)
B) 10 toes through rings

Distance biked

2 x 4 km

27th May 2013

Warm-up

2 rounds:

15 rev hyper
15 V-ups
15 push-ups

Warm-up with the barbell

Weightlifting

Snatch from hip: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps x 2)

Squat snatch: 45 kg (3 reps) – 55 kg (3 reps) – 62,5 kg (2 reps) – 65 kg (2 reps x 2)

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 75 kg (2+2) – 80 kg (2+1) – 83 kg (2+2) PR by 8 kg

Not feeling the weightlifting 100% yet. Feels good to be back working on technique – and the results are super fine taken into consideration that I haven’t really trained weightlifting for 3 weeks. 2nd jerk @ 83 kg felt GREAT!

Strength

3 rounds:

3 strict C2B chin-ups (3 sec hold on top, 3 sec down)
8 rack dips
10/5 hamstring curls @ 10/15 kg

Distance biked

10 + 12 km

28th May 2013

Lifting

Push press (3 reps): 45-55-60-65 kg PB

Skills

Ring dips: 5-5-3-2 reps

Muscle-up training

Butterfly pull-ups: 10-9-8 reps

EMOTM x 10 min

A) 5 deadlifts @ 95 kg

B) 5 deficit HSPUs (15 cm)

WOD

3 rounds:

10 front squats @ 60 kg
10 C2B
50 double-unders

Time: 8′ish min

Finisher

Relay/3 pers

4 rounds each:

8 alternating DB snatch @ 24 kg
15 m sprint
8 alternating pistols
15 m sprint

Distance biked

10 + 12 + 2 km

29th May 2013

Warm-up

20 V-ups
20 rev hyper
20 push-ups

Warm-up with the barbell

Lifting

Snatch bolt: 35 kg (3 reps) - 45 kg (3 reps) - 50 kg (3 reps) - 55 kg (2 reps) - 60 kg (2 reps x 2) - 62,5 kg (2 reps x 2)

Jerk from high boxes: 45 kg (3 reps) - 55 kg (3 reps) - 65 kg (2 reps) - 75 kg (2 reps) - 80 kg (2 reps) - 85 kg (2 reps) PB - but just couldn't go higher today.... Unfortunately!

Leg/floor press: up to 90 kg (2 reps) PR - 95 kg (1 rep) PR

Finisher

4 rounds:

A) 4 snatch high pulls @ 55 kg
B) 3 C2B strict chins / 3 strict pull-ups

Distance biked

2 x 10 km

30th May 2013 - 100% CrossJitz

Warm-up

800 m. running

Medball warm-up (10 min): throwing, thrusters, slams, wall-balls, sit-ups etc.

WOD

For time:
•400 m. run
•80 wallballs # 14
•100 KB snatches @ 16 kg
•100 bumper plate sit-ups @ 10 kg.
•80 wall balls # 14
•400 m. run

Time: 22:00 min.

Much nicer than going for a 22 min run :-)

Finisher

400 m. run

400 m. run with prowler @ 90 kg. (3 persons shifting)

Distance biked

10+10+4+4 km

31st May 2013

Warm-up

15 rev hyper
15 V-ups
15 push-ups

Warm-up with the barbell

Weightlifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (3 reps) – 65 kg (2 reps) – 70 kg (1 rep x 2)

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 70 kg (2+2) – 75 kg (2+2) – 80 kg (1+1) – 83 kg (1+1)

Front squats: 45 kg (5 reps) – 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (4 reps x 2) – 90 kg (3 reps x 2)

Fine pull in the snatches, great contra in the cleans, and jerks felt easy. I guess that I’ll start around 70/83 kg next Saturday at the weightlifting meet!

Pump

Seated shoulder presses from the neck (snatch grip) @ 35 kg: 8-8-6-6 reps

3 rounds:

3 strict pull-ups/C2B chins/C2B chins
8 lat pull downs @ 40 kg (wide neutral grip)
5 strict deep rack dips

That’s it! I was really tired after this!

Distance biked

2 x 10 km

1st June 2013

Warm-up

7 km biking

15 V-ups
15 rev hyper
15 push-ups

Warm-up with the barbell

Lifting

Power snatch: 35 kg (3 reps) – 40 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 60 kg (1 rep, fail) – 60 kg (1 rep x 2)

Back squats: 45 kg (4 reps) – 65 kg (4 reps) – 85 kg (4 reps) – 95 kg (4 reps) – 105 kg (5 reps) easy PR by 5 kg … Could easily do 6/7 reps

Split jerk with stop: 45 (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 80 kg (2 reps) – 80 kg (1 rep)

Pump

DB shoulder press @ 2 x 17,5 kg: 5×5 reps

Mini competition

Weightlifting B-judge education today, so we lifted, and the new judges practised.

I didn’t know that I was going to lift this heavy, but it went quite fine…

Snatch: 60-65-70 kg (EASY!!!)

C&J: 70-80-87 kg (fail, jerk @ 87 kg – 80 kg was SUPER light ❤)

3rd June 2013

Warm-up

1,8 km running

2 rounds:
◦15 V-ups
◦15 push-ups
◦15 rev hyper

Lifting

Geting ready for the weightlifting competition on Saturday!

Snatch balance: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps x 2) – super light

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (3 reps) – 62,5 kg (2 reps) – 68 kg (1 rep x 3)

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 75 kg (2+2) – 80 kg (1+1)

I was SUPER tired so no extra stuff today. Went home and slept from 9.15PM-6:30AM. Needed!

Distance biked

12 km

Start list for Saturday’s weightlifting competition are out. Approx 90+ lifters. I love it! See the lists HERE: http://www.weightlifting.dk/~/media/Fil ... -kamp.ashx

4th June 2013

Skills

6 x 10 m handstand walk

Ring muscle-up training (quite close today)

3 rounds:

15 GHD sit-ups
3 strict C2B chin-ups

EMOTM x 10 min

Odd: 1 banded bar muscle-up (purple band)

Even: 50 UB double-unders

EMOTM x 10 min

Odd: 5 HSPUs (18 cm deficit)

Even: 150 m rowing

WOD

You go, I go with Ditte

2 rounds:

30 jerks @ 47,5 kg
30 T2B
20 squat cleans @ 47,5 kg
20 ring dips

Distance biked

2 x 10 km

5th June 2013

Warm-up

15 push-ups
15 V-ups
15 back ext

Stretching
Warm-up with the barbell

Lifting

Power snatch + squat snatch: 35 kg (2+2) – 45 kg (2+2) – 50 kg (1+2) – 55 kg (1+1 x 2) – 60 kg (1+1 x 2) – never really got heavy

Split jerk: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 80 kg (2 reps x 2) – 85 kg (2 reps x 2) – had to fight for the jerks today still PB

Floor/leg press (4 reps): 45-65-75-75-80-85 kg PR by 5 kg

Competition prep

The weightlifting meet on Saturday is a pentathlon: snatch, C&J, triple jump, shot put over the head, and 40 sprint with lying start, so we went out to practise that today!

Finisher

Strict C2B chins: 3-3-3 reps

Strict pull-ups: 3-2-2 reps

Rack dips: 10 reps

Distance biked

10 + 10 + 5 + 5 km

7th June 2013

Competition tomorrow!

Warm-up

30 push-ups
30 V-ups
30 rev hyper

Stretching
Warm-up with the barbell

Lifting

Snatch: up to 2×2 reps @ 45 kg

C&J: up to 65 kg (2+2) – 65 kg (1+1)

Front squats: up to 2×3 reps @ 75 kg

Distance biked

2 x 10 km

8th June 2013 - DM 5-kamp

Summer competition in snatch, C&J, triple jump, shot put over the neck and 40 m sprint with liying start.

Lifting

Snatch: 70-72-72 kg

C&J: 82-86-86 kg competition PR by 1 kg

BW: 74,2 kg

Total: 156 kg

Finisher

Bench press: 50 kg (10 reps) – 60 kg (5 reps) – 65 kg (5 reps) – 70 kg (3 reps) – 75 kg (1 rep)

Comments: Not the best lifting day, but still a decent result.

C&J @ 86 kg

Her er videoen: http://www.youtube.com/watch?v=5ggpV0AUzak&sns=em

Ikke vildt pænt, men stadig ny konkurrencetop med 1 kg

9th June 2013

Warm-up

4 km biking to the gym

800 m running

15 push-ups
15 V-ups
15 back ext

Stretching

Skills

3 rounds:

7 UB T2B (1: with kip (yay)/2: double swing/3: double swing)
7 UB kipping HSPUs

Muscle-up training

Banded, seated MU progressions

Thin red band: 5 x 1 rep
Thin blue band: 5 x 2 reps
Green band: 2 x 5 reps

Tough today after yesterday’s weightlifting meet!

WOD

‘Nancy’

5 rounds of:

400 m run
15 overhead squats @ 30 kg

Time: 10:48 min

Comments: The run could have been 370-380 m. Not sure. OHS unbroken, and running got harder in 4th and 5th round! Went better than I expected.

Cool down: 3 min jog

Skills

3 rounds:

A) Ring L-sit hold
B) 2 x rope climb (Regionals hight)

* Rest 40 secs between rounds

1: L-sit: 15 sec / total time: 1:19 min
2: L-sit: 15 sec / total time: 1:16 min
3: L-sit: 15 sec / total time: 1:04 min

1st time for a while in the gym not wearing lifting shoes…

Cool down

4 km biking

10th June 2013

Warm-up

2 rounds:

15 diamond push-ups
15 V-ups
15 rev hyper

Warm-up with the barbell

Weightlifting

Front squats (3 reps): 45-65-75-85-90-90 kg

Power snatch (3 reps): 35-40-45-50-52,5-52,5-52,5-55 kg PB

Power clean + push jerk (2+2): 45-55-65-70-70-72,5 kg 2RM PR by 2,5 kg and super light

Power clean + chinese push jerk (1+1): 45-55-60-65-70 kg (started as fun, but went quite well) First time

http://www.youtube.com/watch?v=RxsR5LzSNiQ&sns=em

Snatch pulls: 45 kg (4 reps) - 65 kg (4 reps) - 75 kg (3 reps x 4)

Push press from the neck - snatch grip (3 reps): 45-65-70-75 kg PB and couldn't go heavier for a 3RM

Full of energy today, but the heavy snatch pulls killed me ❤

BW stuff

3 rounds

A) Strict pull-ups (5/4/4 reps)
B) Rack dips (8/8/7 reps)

* 60 sec rest between movements

- Then -

3 rounds not for time:

4 alternating KB TGU @ 16 kg
8 alternating KB snatches @ 16 kg
12 perfect push-ups

All unbroken - light!

Finisher

50 butterfly pull-ups for time

* 3 burpees each time falling off the bar

Time: 4:21 min (15/8/8/6...)

I was tired when I reached the finisher, but just what I need more of! The bar at the weightlifting gym is fat and high up - perfect practise.

Distance biked

3 + 10 + 10 km

Jaaaa! StyrkeløfterSARAH!

BIG DIX skrev:Jaaaa! StyrkeløfterSARAH!

Tak Dix! Jeg glæder mig til TSK Raw!

11th June 2013

Quite buisy this week – I had 1 hour for training today.

Warm-up

3 rounds:

12 GHD sit-ups
12 GHD hip ext
50 UB double-unders

Strength

EMOTM x 5 min

5 shoulder presses @ 39 kg

1: 5 UB reps
2: 5 UB reps
3: 5 UB reps
4: 3/2 reps
5: 3/2 reps

4th and 5th round got hard.

Conditioning

21-15-9 reps for time of:

Power cleans @ 40 kg
Thrusters @ 40 kg

Time: 6:55 min

Sweet + hard WOD. Can push myself a little more!

Finisher

100 sit-ups (variations of 10 reps)

Distance biked

21 km

12th June 2013

I was tired and not really motivated today, but training went really well!

Warm-up

2 rounds:

15 push-ups
15 V-ups
15 rev hyper

Stretching
Warm-up with the barbell

Lifting

Power snatch + snatch: 35 kg (2+2) – 45 kg (2+2) – 50 kg (1+2) – 55 kg (1+1 x 2) – 60 kg (1+1 x 2)

Split jerk off high blocks: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 75 kg (2 reps) – 80 kg (2 reps) – 82,5 kg (2 reps) – 85 kg (2 reps) – 90 kg (2 reps) PR by 5 kg

Great balance on the middle of the foot throughout the jerk ❤. That PR means a lot to me, since I struggle a lot with the jerks!

Omed Alam (a very talented youth lifter from another club) trained with us and wanted to compete in Chinese push jerk. Omed got 90 kg, I got 77,5 kg.

Me: http://youtu.be/P-1fivjfeBQ

Omed: http://youtu.be/xAhWQhs8viA

Front squats (3 reps): 45-55-65-75-85-90-92,5 kg

Snatch high pulls: 4×4 reps @ 55 kg

BW finisher

3 rounds:

A) Strict chin-ups (6/5/5 reps)
B) Strict HSPUs (4/2/2/1/1 reps each round)

* 60 sec rest between movements

Distance biked

10 + 5 + 10 km

Off to La Santa Sport Friday this week. Cannot wait

13th June 2013: Active recovery day

Morning

10 km biking

Afternoon

10 km biking

4 km running

Stretching

3 km walking

Off to La Santa Sport tomorrow. Can’t wait!

15th June 2013: Club La Santa Sport - day # 1

Lifting

Snatch from deep hang (below the knees, 3 reps): 40-45-50-55-55-55-55 kg (+ 1 light rep @ 60 kg)

Lifted on a 20 kg bar which was hard to hold on to, so I didn’t go higher.

Squat clean (3 reps): 40-50-60-70-75-75-80 kg PB

Snatch deadlift to knees (3 sec hold at knees): up to 4×4 reps @ 75 kg

Bench press: 60 kg (5 reps) – 60 (5 reps) – 70 kg (3 reps) – 70 kg (3 reps) – 70 kg (4 reps)

Finisher

EMOTM x 5 min: 5 handstand push-ups (15 cm deficit)

3 rounds:

Strict pull-ups: 5-5-5 reps
Dips: 5-5-5

* 60 sec rest between rounds

Plank hold 3 x 60 sec

* 60 sec rest between rounds

5 min AMRAP

5 front squats @ 60 kg (bar taken from the floor)
3 strict chin-ups

Result: 5 rounds

Gymnastics

2 rounds not for time:

25 toes to rings
20 meter handstand walk

16th June 2013: Club La Santa Sport – day # 2
Warm-up

You go, I go with Ditte

50 deadlifts @ 60 kg
50 push press @ 40 kg
50 overhead squats @ 40 kg

* EMOTM 2 burpees each

Time: 5:36 min

Lifting

Front squats (3 reps): 45-55-65-75-85-90-92,5 kg (quite light)

Muscle snatch (3 reps): 40-42,5-42,5-42,5 kg (+ 2 reps @ 45 kg)

Clean pulls from deep hang (below knees): 4×4 reps @ 85 kg

Deadlifts (3 reps): 100-105-107,5 kg

Endurance

10 x 100 m sprint

* rest: walk back

Gymnastics

2 x 20 reps alternating pistols

2 x 15 reps kipping pull-ups in rings (no pull-up bar)

Ring dips: 5-4-5 reps

17th June 2013: Club La Santa Sport – day # 3

Warm-up

20 min stretching

For time:

25 UB HSPUs
25 sprinter sit-ups
800 m run
25 sprinter sit-ups
25 UB HSPUs
800 m run

Time: 9:57 min

Lifting

Snatch pulls: up to 4 x 4 reps @ 70 kg

Front squats (4 reps): 45-55-65-75-85-85-90 (3 reps) – 85 kg

Push press (4 reps): 35-45-55-60-60-62,5 (3 reps) kg

BW stuff

3 rounds:

A: Strict chin-ups: 5-5-4 reps
B: Strict rack dips: 10-10-8 reps

* 60 sec rest between movements

3 rounds (not for time):

8 K2E
8 diamond push-ups
8 box jumps 20”

Finisher

I was supposed to do 50 pull-ups for time with a 3 burpee penalty every time falling off the bar. No pull-up rack, so did kipping ring pull-ups instead…

8/10/8/7/6/6 = 45 reps (tough)