Mulbjerg skrev:Hmm - jeg syntes ikke rigtig at der er nok bænkpres på programmet Sarah ??

2. feb 2013: 4 runder af 10 reps på 50 kg og 1 runde med 10 reps på 55 kg.

Lækker video fra "Butcher's Classics 3.0 - Games Edition"

http://youtu.be/jYTJIKIxVJk

Jeg blev nr. 3 til konkurrencen og den bedste danske kvinde (det er sgu godt nok)

SarahLTK skrev:

Mulbjerg skrev:Hmm - jeg syntes ikke rigtig at der er nok bænkpres på programmet Sarah ??

2. feb 2013: 4 runder af 10 reps på 50 kg og 1 runde med 10 reps på 55 kg.

Overså den ikke - Jeg håbede bare på at se den på programmet oftere, sådan cirka et par gange i ugen . Hehe .
Men lækre sets du kører , du bliver skide stærk ! Håber på at kunne presse en omgang bænk ind sammen med Jer på Østerbro i den næsmeste fremtid

4th FEB 2013


Lifting

Snatch: 45 kg (3 reps) – 45 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps) – 65 kg (1 rep x 4, kept failing the 2nd snatch) – 65 kg (2 reps)

Front squats: 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 95 kg (3 reps) PB – yay!

Split jerk off high blocks: 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 80 kg (2 reps) – 85 kg (2 reps) PR – 90 kg (1 rep) – 90 kg (1 rep) PR by 5 kg – not perfect, but the bar got overhead!

http://youtu.be/KuzXTudURvU

1st attempt

http://youtu.be/ktgGSprYl2c

2nd attempt

Comments: Nothing was easy today. The level has been raised a lot when I can snatch 2 reps @ 65 kg, front squat 3 reps @ 95 kg and jerk 90 kg on an off-day! Happy that I cannot feel anything in my lower back after squatting.

Short finisher

3 rounds of:

15 hamstring curls @ 5 kg
HSPUs (1 strict + 9 kipping) – my first strict HSPUs!

5 strict chin-ups + 5 rack dips

Distance biked

Yesterday: 2 x 9 km

Today: 2 x 10 km

Mulbjerg skrev:

SarahLTK skrev:

Mulbjerg skrev:Hmm - jeg syntes ikke rigtig at der er nok bænkpres på programmet Sarah ??

2. feb 2013: 4 runder af 10 reps på 50 kg og 1 runde med 10 reps på 55 kg.

Overså den ikke - Jeg håbede bare på at se den på programmet oftere, sådan cirka et par gange i ugen . Hehe .
Men lækre sets du kører , du bliver skide stærk ! Håber på at kunne presse en omgang bænk ind sammen med Jer på Østerbro i den næsmeste fremtid

Tirsdag OG lørdag i sidste uge, siger jeg bare... Må lige op på hesten igen efter DM!

5 FEB 2013 - CrossFit dag

Skills

3 runder af:

Bar MU training
5 ring dips

Styrke

Deadlift: 95 kg (3 reps) – 105 kg (3 reps) – 110 kg (3 reps) – 115 kg (3 reps) – 115 kg (5 reps) PR med 10 kg og LET – 120 kg (1 rep) – 125 kg (1 rep) PB

WOD

21-15-9 reps af:

Push press @ 25 kg
Clapping push-ups
Jumping air squats

Tid: 5:56 min.

Finisher

10 barbell roll-outs
Ring muscle-up træning

Distance cyklet

10 + 14 + 7 km = 31 km

WOD

4 runder af:

5 power cleans @ 50 kg
10 T2B
15 thrusters @ 20 kg

Tid: 8 min

Vægtløftning

Snatch fra knæ: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 60 kg (1 rep) – 65 kg (1 rep x 2) – 67,5 kg (1 rep) PR med 2,5 kg- 70 kg (1 rep) PR med 5 kg

Squat clean bolt: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 70 kg (2 reps) – 75 kg (2 reps x 3)

Leg/floor press: 3×4 reps @ 75 kg

Snatch high-pulls: 3×3 reps @ 55 kg

Team WOD med Ditte

200 DUs / partner: front rack hold @ 60 kg
50 burpees / partner: overhead hold @ 40 kg
50 thrusters @ 30 kg / parther: dip hold

Time: 10:46 min.

Distance cyklet

13 km

A super training day!

Super flot med de 70 kg fra hæng!

Pigehest skrev:Super flot med de 70 kg fra hæng!

Takker. Ser du lige, at jeg lavede WOD inden?? Då bliver det ikke mere cross! Vi ses ved lige snart?

Warm-up

3 rounds of:

10 push-ups
10 V-ups
10 back ext

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps) – 65 kg (1 rep) – 70 kg (1 rep x 2) – 73 kg (1 rep)

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 70 kg (2+1) – 75 kg (2+1) – 80 kg (1+1) – 85 kg (1+1 x 5)

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

Arm pulls: 4 x 8 reps @ 25 kg (3 sec hold on top)

Comments: Struggeled to catch the bar on totally straight arms today. Hope to get 73 kg in snatch in competition soon. Would be a new Danish record in the 75 kg class. I felt tired today, despite a rest day yesterday, so I have definitely raised my level! Not bad for a crossfitter either ❤

Distance biked

Yesterday: 2 x 10 km

Today: 2 x 10 km

Nem rekord

Strength

1 RM rack jerk from the neck: 90 kg PR by 5 kg and f$£#%ing light
1 RM clean: 87,5 kg PB
1 RM deadlift: 130 kg PR by 5 kg

Comments: None of the lifts felt super heavy. Nice finally to lift a little heavier in deadlift, which is my absolute weakest lift. Danish championships in weightlifting in 14 days, so no crazy stuff today!

Team WOD with Ditte

AMRAP 12 min/1 person working at the time:

Buy in:

21-15-9 reps:
KB swings 24 kg
K2E
Burpees

Then for the remaining time AMRAP of:

3 hang power cleans @ 50 kg
4 HSPUs
20 DUs

Result: 11 rounds (+ 3 + 4 + 7 reps)

Comments: Fine pace, all unbroken and best result of the day! Fun to do K2Es for a change!

10 FEB 2013

Skills Warm-up

3 rounds of:

10 meter handstand walk
10 alternating pistols
4 C2B pull-ups

Ring muscle-up training

WOD

7 rounds of:

30 double-unders
7 butterfly pull-ups
10 burpees

* rest 1 min between rounds

Strength

5-4-3-2-1 reps of:

Pause ring pull-ups (3 sec pause on top + 3 sec on the way down)
Ring dips

Distance biked

8 km

11 FEB 2013

Warm-up

3 rounds of:

10 push-ups
10 V-ups
10 back ext

Stretching

Lifting

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

Squat clean: 45 kg (3 reps) – 55 kg (2 reps) – 65 kg (2 reps) – 75 kg (2 reps) – 80 kg (2 reps) PB but quite easy

Front squats: 45 kg (4 reps) – 65 kg (4 reps) – 75 kg (4 reps) – 85 kg (3 reps) – 90 kg (2 reps) – light, still not squatting 100% due to the back pains I’ve been struggeling with

Strength

5 rounds of:

3 strict chin-ups + 5 kg
5 rack dips + 5 kg
5 DB presses @ 16,5 kg (each hand)
3 deadlifts @ 90 kg

WOD

1 min shoulder press @ 30 kg (20 reps)

Then – 4 min AMRAP:

7 hang power snatches @ 43 kg
14 HSPUs
28 double-unders
(2 rounds)

1 min back squat @ 30 kg (20 reps)

Then – 4 min AMRAP:

7 hang power snatches @ 43 kg
14 HSPUs
28 double-unders
(2 rounds)

1 min back squats @ 30 kg (25 reps)

Distance biked

2 x 10 km

Overall thoughts

Consistent in my lifts, great focus on weak spot/strength training and a super fun, challenging and tough WOD! Thanks to Philip for cheering on me.

FEATURED ON BOXROX

I’m featured on BOXROX these days. Read the entire interview here: http://www.boxrox.com/people/2013/02/in ... en-krarup/


BOXROX:CROSSFIT SOMETIMES GETS CRITICISM FOR PEOPLE GETTING INJURIES, WHAT ARE YOUR THOUGHTS ON THIS AND HAVE YOU EVER BEEN INJURED WHILE DOING CROSSFIT? Sarah: I try to train smarter, not harder. Have never been severe injured. There’s always a risk of getting injured while playing any sport. Rather accepting that risk than not moving at all.

BOXROX: WHAT ADVICE WOULD YOU GIVE TO ANYONE WANTING TO BEGIN CROSSFIT? Sarah: Go easy on the WODs (and on the gear )

BOXROX: WHAT INSPIRES YOU TO GO TO THE GYM EVERY DAY? Sarah: The results I know I’m capable of achieving. Right now, I’m trying to break the Danish record in snatch in my weight class. I almost had the lift last weekend at a competition.

12 FEB 2013

Warm-up

10 push-ups
10 V-ups
10 back ext

Stretching

Skills

3 rounds of:

12 meter handstand walk
5-7 reps banded MUs (purple, thin red, purple band)
10 alternating pistols

Thoughts: Major improvement in my MU-training today thanks to Ditte ❤

Lifting

Snatch ladder from Regionals 2012: Went up to 70 kg unbroken and then stopped – nothing heavy today

Thoughts: Finally, a 70 kg snatch is getting a steady lift for me.

WOD

4 rounds of:

3 hang power cleans @ 60 kg
6 burpees
12 T2B
30 double-unders
3 hang squat cleans

* 1:15 min rest between round

Thoughts: I was in heat with Ditte and Anders Trust, and we had a great battle all 4 rounds!

Distance biked

15 km

<3 Trust <3
Mere Trust i loggen!

Legend skrev:<3 Trust <3
Mere Trust i loggen!

Lækkert, ikke?

13 FEB 2013

Lifting

Snatch from hip: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 60 kg (1 rep) – 62,5 kg (1 rep) – 65 kg (1 rep) PB

Squat clean bolt: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 70 kg (2 reps) – 75 kg (2 reps x 2)

Leg/floor press: 45 kg (5 reps) – 55 kg (5 reps) – 65 kg (5 reps) – 75 kg (4 reps x 3)

Snatch high pulls: up to 3 x 3 reps @ 55 kg

WOD

7 min AMRAP of:

8 push jerks @ 48 kg
10 alternating pistols
40 double-unders

Hereafter max reps unbroken hang power cleans @ 48 kg in 1 min

Result:

Rounds: 5 rounds + 8 reps
Cleans: 11 reps (with 20 sec. left – just had to beat Philip … and my hands were sore)

Distance biked

24 km in total

14. FEB 2013

A fast and productice training with Søren (and the usual suspects from the competition team) @ Butcher’s Garage

Warm-up

10 push-ups
10 V-ups
10 back ext
Stretching

BW strength

5 rounds of:

3 unbroken ring dips
3 unbroken strict pull-ups

Lifting

3 rounds of:

5 push press @ 55-60-60 kg PR by 5 kg
5 rows @ 50 kg

WOD

500 meter row

5 rounds of:
5 butterfly pull-ups
10 hand-release push-ups
15 air squats

500 meter row

5 rounds of:
5 butterfly pull-ups
10 hand-release push-ups
15 air squats

500 meter row

Result: Søren beat me by 210 meter row (…and was wearing a 9 kg weight vest…)

Distance biked

2 x 10 km

15 FEB 2013

Warm-up

10 back ext
10 V-ups
10 push-ups

Stretching
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 x 2)

Power clean: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps x 2) – 70 kg (2 reps x 2)

Back squats: up to 80 kg (4 reps) – 90 kg (3 reps) – 100 kg (2 reps x 2)

Semi heavy lifting day tomorrow + Danish Championships in weightlifting in 1 week + 1 day, so nothing crazy today!

Strength

3 rounds of:

5 reps bench press @ 45 kg
10 reps leg curls @ 5 kg
4/3/3 reps of pause C2B chin-ups (3 sec hold on top, 3 sec down)

Fun

Weighted pistols:
Right leg: 36 kg
Left leg: 36 kg x 3 (fail)

WOD

Team WOD with Louise Merwald (1 pers working at the time):

For time:

‘Diane’
21-15-9 reps of:
Deadlifts @ 70 kg
Handstand push-ups

- Then -

‘Fran’
21-15-9 reps of:
Thrusters @ 30 kg
Pull-ups (butterfly)

- Then -

‘Elisabeth’ – a little modified
21-15-9 reps of:
Power cleans @ 40 kg
Rack dips

Result: 11:35 min

Distance biked

2 x 10 km

16th FEB 2013

Danish Championships in weightlifting in 1 week, so today was mostly about finding the start weights for next Saturday

Warm-up

15 push-ups
15 V-ups
15 back ext

Warm-up with the barbell
Stretching

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps) – 65 kg (1 rep x 2)

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

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

Arm pulls (3 sec hold on top): 3 x 8 reps @ 25 kg

I was feeling dizzy during the entire training. Still, the lifts felt SO SUPER light! Not bad at all…

Looking forward to training with our new friendship CrossFit friends from Sweden tomorrow!

17th FEB 2013

Today, some great athletes from our new friendship gym ‘CrossFit 360′ from Malmø (Sweden) passed by Butcher’s Garage for a fun training session.

Lifting

Snatch: up to 70 kg
C&J: up to 82,5

Kept it light today!

Team WOD # 1

6 rounds (3 rounds each) of:

30 double-unders
10 overhead squats @ 60/43 kg

Then

6 rounds (3 rounds each) of:

10 handstand push-ups
20 meter prowler push (high/low end) @ 175/125 kg

Result: all unbroken from my part + 175 kg prowler push on the last round (heavy, but doable)

Team WOD # 2

Team ‘DT’ – face-off (Philip and I against Rasmus Wisbech and Joakim Leo):

10 rounds (switch per round) of:

12 deadlifts @ 70/50 kg
9 hang power cleans
6 push jerks

Result: Philip and I won by 1+ round (time: 11:35, I think)

A super great training day with Ditte, Søren, Philip and Rasmus from Butcher’s Garage! And thanks to ‘CrossFit 360′ for passing by and kicking ass!

18th FEB 2013

Warm-up

3 x:
10 push-ups
10 V-ups
10 back ext

Stretching
Warm-up with the barbell

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps) – 65 kg (1 rep) – 67 kg (1 rep x 2) – more powerful and easier than EVER!

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 72,5 kg (1+1) – 77,5 kg (1+1) – 81 kg (1+1) – jerk @ 81 kg felt super LIGHT!

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

Super training day, great focus and lots of power in the lifts! Even better results, having yesterday’s training in mind…Danish Championships in weightlifting on Saturday, so no(t much) crazy training this week!

Distance biked

2 x 10 km

19th FEB 2013 - bla 20 x squat snatch @ 60 kg på tid

Great team training with Team Butcher’s Garage!

Warm-up

10 push-ups
10 V-ups
10 back ext

Stretching
Warm-up with the barbell

WOD # 1

Heavy Isabel’ish WOD

The guys wanted to do ‘Isabel’, so I thought I would see how fast I could do something similar…

For time:

20 squat snatches @ 60 kg

Result: 8:50 min – took it quite easy, and all lifts felt light

http://youtu.be/_sgHvRpLOU0

Video: First 15 reps

WOD # 2

3 rounds of:

10 DB snatches @ 24 kg
Short sprint

Team WOD with Sidsel

Time: 3′ish min

WOD # 3

For time:

10 overhead squats @ 50 kg
10 burpees
10 thrusters @ 40 kg
10 power cleans @ 55 kg
10 T2B
10 burpee C2B pull-ups
10 T2B
10 power cleans @ 55 kg
10 thrusters @ 40 kg
10 burpees
10 overhead squats @ 50 kg

Time: 13:06

Diatance biked

2 x 10 km

20th FEB 2013

Warm-up

2 x:

15 back ext
15 V-ups
15 push-ups

Stretching
Warm-up with the barbell

Lifting

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

Squat clean bolt: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 70 kg (2 reps) – 75 kg (2 reps x 2) – better than ever

Floor/leg press: 45 kg (5 reps) – 55 kg (5 reps) – 65 kg (4 reps) – 75 kg (3 x 3 reps) – lighter and better than ever

Great focus in the lifts. Feeling full of energy. I love it!

That’s it for today!

Distance biked

2 x 10 km

23rd FEB 2013 - Danish Championships in Weightlifting 2013

Snatch: 68 - 71 competition PR by 1 kg - 73 (fail) kg

http://youtu.be/FfCrfy8oQ8I

C&J: 81 - 85 competition PB - 88 kg (fail in the jerk - easy clean PR though)

http://youtu.be/WHCvfEU9f9Q

BW: 74,5 (75 kg class)

Result: 1st place

Not my best lifting day + have been feeling dizzy all day. Still solid results and a 5 kg win in my weight class. APPROVED!

24th FEB 2013

The Danish Championships in Weightlifting are over, and it’s time to work even more on the cardio part of CrossFit.

Warm-up

10 push-ups
10 V-ups
10 back ext

Warm-up with the movements in the WOD..

WOD

For time:

Buy in:

21-15-9 reps of:
Medball sit-ups @ 14 lbs
Double unders

Then:

4 rounds of:
25 deadlifts @ 50 kg
20 push presses @ 30 kg
15 box jumps 20”
10 back squats @ 50 kg
5 handstand push-ups

Cash out:

21-15-9 reps of:
Medball sit-ups @ 14 lbs
Double unders

Time: 24:something min

Distance biked

Today: 7 km
Yesterday: 20 km

25th FEB 2013

Warm-up

3 rounds of:

10 push-ups
10 V-ups
10 back ext

3 rounds of:
5 overhead squats @ 15 kg
5 snatch balance @ 15 kg

Stretching

Strength

3 push presses from the neck (snatch grip) + 3 overhead squats @ 45-55-65-70-75 kg my overhead squat 3RM PB as well

BW/lightweight stuff

5 rounds of:

10 lunges to thruster each leg (forward) @ 20-25 kg
10 lunges to thruster each leg (side) @ 20-25 kg
10 lunges to thruster each leg (backwards) @ 20-25 kg
10 overhead squats @ 20-25 kg
10 thrusters @ 20-25 kg
10 x core hold (5 sec/hold)
15 x arm/back pulls @ 35-40 kg
3 chin-ups (3 sec pause on top, 3 sec down)
5 rack dips

Tough (looks much easier on paper) and took forever but feels great AFTERWARDS!

Strength

Bench press with Nina: 8 reps @ 55 kg, 7 reps @ 57,5 kg, 6 reps @ 60 kg, 5 reps @ 62,5 kg

HARD after the 5 rounds above!

Team WOD with Philip

For time (1 pers working at the time):

80 burpees
40 front squats @ 110/65 kg (bar taken from the floor)
200 double unders

Time: 9 min

Burpees: 5/5 and 6/4 (me), Squats: 10-9-5 (me). DUs: 40-50-10 (me).

Distance biked

2 x 10 km

26th FEB 2013 - training with Ditte

Warm-up

3 rounds:
◦10 push-ups
◦10 sit-usp
◦10 back ext.

Stretching

Warm-up with the barbell

Strength

Push press 5 reps @ 55-55-60 kg PB

Rows (underhand grip) 5 reps @ 45-45-45 kg

Back squats: 5 reps @ 92 kg, 3 reps @ 98 kg, 2 reps @ 105 kg, 1 rep @ 109 kg (x 2)

Pause front squats 2 reps (5 sec pause hold in bottom) @ 65-70-75-75-75 kg

WOD with Ditte

Team WOD with Ditte – 1 pers working at the time:

50 back squats @ 40 kg
50 pull-ups
25 shoulder to overhead @ 40 kg
50 front squats @ 30 kg
50 pull-ups
25 shoulder to overhead @ 30 kg
50 overhead squats @ 20 kg
50 pull-ups
25 shoulder to overhead @ 20 kg

Time: 14:15 min

MAJOR improvement since Regionals 2012. I LOVE IT!

Distance biked

2 x 10 km