17th DEC 2013: Powerlifting day + misc

#LateNightTrainingWithOzzyAtTheGym

Warm-up

6 min rowing

2 x

15 push-ups
15 V-ups
15 back ext

Lifting

Deadlift off high blocks: 3 x 3 reps @ 165 kg

Deadlift off medium blocks: 3 x 3 reps @ 130 kg

Deadlift off low blocks: 3 x 3 reps @ 105 kg

Deadlift from the ground: 3 x 3 reps @ 100 kg (no belt)

Deadlifts felt light today!

Back squats: 5 x 5 reps @ 90 kg

Rowing intervals

8 x 250 m intervals

* rest 1:1

Result:

Best: 55 sec // Worst: 60 sec

Abs

2 x 30 sec L-sit

2 x 50 sit-ups

Distance biked

10 + 12 + 6 + 6 km

Done!

18th DEC: 5RM squat clean @ 80 kg, lifting + skills

Warm-up

2000 m running in 9 min

Then

2 x

15 rev hyper
15 V-ups
15 push-ups

Lifting

Power snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps x 3) – 57,5 kg (2 reps) – 60 kg (2 reps)

Squat cleans (3 reps): 45-55-65-75-75-75 kg

Squat cleans (5 reps): 80 kg PR

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

Skills

3 rounds:

30 double-unders
6 ring dips

Time: 2:10 min

Then

Strict handstand push-ups: 15-15 reps

Then

150 DUs in 2 min (50-50-50 reps)

Then

2 x 5 strict + 10 kipping pull-ups

Then

Every 9th sec for 3 min: 2 burpees

Distance biked

10 + 3 + 3 + 7 + 7 km

19th DEC 2013 - Early Morning traning

Warm-up

Every 10th sec for 3 min: 3 burpees

Then

3 rounds:

7 x 2 for 1 wallballs @ 14 lbs
7 ring dips

Time: 2:28 min

Skills WOD

15-12-9 reps:

Overhead alternating pistols @ 15 kg
Paralette handstand push-ups

Time: 4:21 min (video)

http://youtu.be/NZez911nrFw

BW WOD

EMOTM ladder up (to failure):

Overhead squats
Strict pull-ups

Result: 6 rounds + 7 OHS + 4 pull-ups

Cool down

3 min row

L-sit: 40-30 sec

Distance biked

12 + 1,5 + 4,5 km

Now

Off to see my Osteopath, Thomas Månsson!

Afternoon

Powerlifting session!

19th DEC 2013: Evening training

2nd training today….

Warm-up

15 push-ups
15 V-ups
10 diamond push-ups
20 back ext

Lifting

Bench press (wide grip with stop): up to 5 x 5 reps @ 65 kg – 2+1 rep @ 75 kg

Bench press (narrow grip with stop): 5 x 8 reps @ 40 kg

Back squats (3 reps): 70-90-100-110 kg

Pause back squats (3 sec pause/bottom): 5 x 5 reps @ 75 kg (no belt)

Abs

2 x 50 sit-ups

100 Russian twists @ 20 kg

Distance biked

10 km

Done!

Jeg HAR trænet, men er også gået på juleferie, så opdateringer kan ses på www.sarahsdailytraining.com

Bla lavede jeg en let 5er i dag i back squat @ 110 kg (fueled by Galliano hot shots) fra gårsdagens julefrokost.

God jul + godt nytår!

Smider lige et link til et interview, jeg lige har givet:

http://mg2u.com/2013/12/23/interview-wi ... en-krarup/

Pic: From my wedding day in 2009.

2013 Reflections

2013 has been a great year in terms of training!

I’ll try to summarize the highlights below.

Personal

Trying to balance career and family. It’s a puzzle each week. I strive towards delivering 100% at work and making every day count at home.

Weightloss

On 17th September 2013, I decided that I wanted to go back to my old figure before giving birth. I started out quite easy not eating sugar and junk food anymore, and it went super fine. I’ve shared some thoughts about my initial weightloss here. Going down to 67/66 kg has been quite easy, and I’ve been touching 65 kg a few times in December (and still been performing very well), so I’ve decided with my lifting coach to lift in the 63 kg class at the European Championships in Olympic Weightlifting in April 2014. The last journey will be a little tougher. Eyes on the date and the goal. I still count calories and have been playing a little with intermittent fasting. It works well for me both in terms of staying on track, mood, and performance/PRs in CrossFit, powerlifting and olympic weightlifting.

Weightlifting

I’m finishing 2013 as the 3rd best female lifter in Danish weightlifting – and with lots of room from improvement. Not bad!!!

Highlights in 2013 have been:
◦Winning the Danish Championships in the -75 kg class
◦Finally breaking the Danish record in snatch in the -75 kg class
◦Participation, individual silver medal, and female team gold medal (on team with Karina Hauge) at the Nordic Championships in weightlifting in Iceland
◦Qualifying for the European Championships in Weightlifting in Tel-Aviv (Israel) in 2014
◦Being able to maintaining strength and improving my lifts while cutting weight

Powerlifting

I’ve taken up powerlifting 3-4 months ago. Originally to push myself to work more on my deadlift and my back squat. I’m liking it a lot though (especially bench press) and I’ve already been competing at 1 raw powerlifting meet, where I broke 3 Danish records (squat, bench press, total) in the -72 kg class @ BW 65,4 kg. Finishing 2013 as the 5th best raw female powerlifter with lots and lots of room for improvement. In 2014, my goal is to break even more records, but in the -63 kg class. Makes more sense than lifting in the -72 kg class.

CrossFit

I’ve finally gotten a coach who programs for ME and MY goals. The best thing I’ve ever done for myself. I finally also got my muscle-up and my bar muscle-up and have improved my upper body strength, certain gymnastic movements and my cardio SO MUCH. I absolutely love it. Still lots of room for improvement, but I’m 100% on the right track and will stay here! Following a program made for me has removed all stress. I’m not following any training blogs or getting stressed by other’s results/training anymore. Feels great to have switched focus. The program is tough each week – I’m loving the physical and mental challenge.

Performance

I’ve also started talking to a performance coach about getting more aggression into my lifts and making every lift count at lifting meets. It has already been very successfull. Just started, so I’m excited to see what that’ll lead to in 2014.

Thoughts about 2014

Here are my plans for 2014 (in the bigger picture):

◦Danish Championships in Olympic Weightlifting
◦European Championships in Olympic Weightlifting (qualified)
◦World Championships in Olympic Weightlifting for Masters and maybe break a world record (I’m turning 35 in 2014)
◦CrossFit Open and Regionals 2014
◦Break a few more raw powerlifting records
◦And other bigger events in various sports that I’m just dreaming about at the moment…

Ups and downs

I’m not young anymore… I try to strengthen weak points - and it’s going really well. My weak spots are my pelvis and lower back. Focusing on strength and mobilization in each training has helped alot. Hope to stay on track in 2014 an onwards as well. I’ve for the first time also experienced haters – and lots of hate actually. Haters are always gonna hate! Interesting to see how well they would do in their own training/life if they started turning all that hate into something productive.

Thanks to supporters

Thanks to my coaches in CrossFit, Olympic weightlifing, powerlifting, gymnastics - and to sponsors, family, friends, competitors, gym owners and training buddies. You know who you are, and I feel blessed for your interest in my life, in me as a person and in my various sports.

I’m excited to see what 2014 will bring!

/Sarah

I've put up quite a few pics of my year in training on: http://sarahsdailytraining.com/2013/12/ ... ections-2/