27th FEB 2013 - a few PBs and 2 x WODs

Warm-up

3 rounds of:

10 push-ups
10 V-ups
10 back ext

Stretching
600 m running

WOD # 1 with Philip

3 rounds of:

200 m run
10/8 push-ups
10/8 V-ups
10/8 burpees

Nice with a running WOD – and quite cold…

Strength

Shoulder press: 4×5 reps @ 40 kg

Deadlifts: up to 5 reps @ 115 kg PB

Jerk from high boxes (1 rep): 85-90-90 kg PB

WOD # 2 with Philip

7 rounds:

Within 2 min:
40 double-unders
12 box jumps 24/20”
Max reps of HSPUs (5 rounds)/pistols (2 rounds) within the remaining time

* 2 min rest between rounds

Score:
Handstand push-ups: 25-25-25-25-25 reps
Pistols: 20-20 reps

125 HSPUs in a WOD is not bad at all!

Distance biked

2 x 10 km

28th FEB 2013 - running and a bench press WOD

Training with the usual suspects from Team Butcher’s Garage

Warm-up

2 km run in 10:something min.

WOD

12-10-8-6-4-2 reps of:

Squat cleans @ 40 kg
KB swings @ 16 kg
Bench press @ 55 kg

Time: 9:30 min

Strength

DB shoulder press: 5×5 reps @ 17,5 kg (each hand)

Bench press: 2 x 5 reps @ 60 kg – mostly because Kyle joined the session, and he made bench press look so easy…

Distance biked

2 x 10 km

TAAAAK for seriøs crossfit prowler work out i dag!

Karinahauge skrev:TAAAAK for seriøs crossfit prowler work out i dag!

En fornøjelse, smukke!

1st MAR 2013


Skills

2 x 15+ meter handstand walk

WOD

Team WOD with Karina against Sidsel and Rasmus

For time / 1 pers working at the time:

30 KB swings @ 24 kg
15 front squats @ 70 kg
8/6/4 x prowler sprints (@ 50/70/110 kg)

Time: 10:36 min (and a win by 1′ish min to Karina and me ❤)

Strength

Bench press: 3 x 5 reps @ 60 kg

Top pull deadlift (basically a deadlift starting in the top position, going slowly down, then pulled fast from the floor): 3 reps @ 105-115-120-120 kg light and a 3RM DL PR by 5 kg

Skills

Muscle-up training: banded MUs (purple band) 5×2 reps

Cool down

2 x 10 butterfly pull-ups
800 m run

REST

20 GHD sit-ups
800 m run

Distance biked

2 x 10 km

2nd MAR 2013

Strength

Front squats: 5 x 3 reps @ 85 kg

Quite light!

WOD

Team WOD with Søren against Daniel (T-Rex) and Ditte from Team Butcher’s Garage.

For time:

70 front squats @ 60/40 kg / dip hold
70 handstand push-ups / front rack hold @ 60/40 kg
70 KB swings @ 32/24 kg / front bridge hold
70 pull-ups / handstand hold

Time: 10:ish min (and a small win ❤)

Skills

Banded muscle-ups (purple band): 5 x 2 reps

Fun

Ditte and I was teaching a weightlifting seminar, so I also did a little lifting…

2 power cleans + 2 push press + 2 split jerks @ 60 kg

4 postition clean deadlift @ 70-90 kg

3rd MAR 2013

Warm-up

3,5 km biking

10 push-ups
10 V-ups
10 back ext

Stretching

WOD

‘Elizabeth’

21-15-9 reps of:

Squat cleans @ 40 kg
Ring dips

Time: 16:33 RX

First time RX’ing the WOD. I’ve been struggeling quite a lot doing many ring dips in a WOD. Took it quite easy, and I can easily do it much faster next time. Still a big step for me to RX the WOD.

BW strength

5-4-3-2-1 reps of ring pull-ups (false grip)

Cool down

3,5 km biking

4th MAR 2013

Cardio

2 km run in 9-10 min

Warm-up

3 rounds of:

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

Warm-up with the barbell (5 x overhead squats + 5 x snatch balance @ 15-25 kg)

Lifting

Muscle snatch: 35 kg (5 reps x 2) – 40 kg (4 reps x 2) – 45 kg (4 reps x 3)

Power clean + push jerk (2+2): 45-55-65-70-70-70 kg

Feels great to be back lifting after 1 week of random training!

Strength

Front squats: 55 kg (5 reps) – 65 kg (5 reps) – 75 kg (5 reps) – 80 kg (5 reps x 4)

Bench press: 55 kg (8 reps) – 57,5 kg (7 reps) – 60 kg (6 reps) – 62,5 kg (5 reps)

WOD

A) 3 min. for max reps burpees

Result: 51 burpees

Not the best WOD after running, lifting and benching.

- 3 min rest -

B) 5 min. AMRAP of:

30 double unders
15 power snatches @ 25 kg
Result: 4 rounds + 30 + 11 reps

Went quite well. I can go faster on the snatches, if my life depended on it!

I did both WODs against Søren. He won WOD 1, while I won WOD 2.

Distance biked

2 x 10 km

5th MAR 2013

Training with the usual suspects from Team Butcher’s Garage

Warm-up

10 push-ups
10 V-ups
10 back ext

Stretching
Warm-up with the barbell

Lifting

3 push press from the neck (snatch grip) + 3 overhead squats: 65-70-70-72,5 kg

Back squats: 85 kg (5 reps x 2) – 90 kg (3 reps x 2) – 95 kg (3 reps)

Nice and easy + light!

Mini competition with Team Butcher’s Garage

Snatch: 65-70-73 kg

C&J: 80 kg (and then I stopped)

Felt tired today, so no heavy stuff

WOD

You go, I go with Anders Trust…

3 rounds:

20 cal air dyne
1 x prowler sprint @ 40 kg (20 meter)
10 T2B
1 x prowler sprint
24 kettlebell swings @ 24 kg

Skills

Handstand walk: 3 x 10+ meters

Handstand push-ups (red bumper plates): 15-10 reps

Distance biked

2 x 10 km

6th MAR 2013
I’m turning 34 today. I’m feeling happier and stronger than ever, and I’m loving it. My grandmother passed away today 98 years old. She had dedicated her life to gymnastics and I’m sure staying healthy and exercising gave her such a long and great life. I miss her already!

WOD

With Søren…

3 rounds of:

10 KB thrusters @ 16 kg each hand
100 m sprint
10 HR push-ups

3 rounds of:

10 KB snatches @ 16 kg each hand
100 m sprint
10 V-ups

3 rounds of:

10 KB push jerks @ 16 kg each hand
100 m sprint
5 burpees

Great running WOD!

Strength

Push press 3RM @ 55 kg – 60 kg – 63 kg PR – 65 kg PR by 5 kg

WOD

Against Søren…

1 min back squats @ 55 kg (23 reps, Søren 20 reps)

Rest

3 rounds for time:

5 handstand push-ups
75 double-unders
5 push jerks @ 55 kg

Time: 5:50 min (Søren: 6:50 min)

1 min back squats @ 55 kg (25 reps, Søren 23 reps)

Great and tough WOD!

Distance biked

2 x 10 km

7th MAR 2013

Originally rest day, but I gave the 2013 CrossFit Open WOD 13.1 a shot instead!

WOD 13.1:

In 17 min – as many reps as possible of:

40 burpees (to 6 inch target)
30 snatches @ 21 kg
30 burpees
30 snatches @ 35 kg
20 burpees
30 snatches @ 46 kg
10 burpees
As many snatches as possible within the remaining time @ 55 kg

Comments: Having followed ‘The Outlaw Way’ since Regionals 2012, I felt super prepared for this WOD. I’ve been doing tons of burpees in all kinds of variations throughout the passed year – and I LOVE heavy snatches. The heavier, the better. 40s and 30s burpees were the hardest ❤. Snatches were light (mostly because I’ve been weightlifting 4 times a week for nearly 2 years now). I don’t expect to be this lucky the next 4 weeks, so I gave it my very best. Good luck to all competing in in the 2013 CrossFit Open!

BTW – I don’t really get the scaling in the WOD men/women (95/55 kg on THE heaviest bar) – but fortunate for the stronger women!


Read some good insight here (use hook grip and wear oly shoes): http://fitasf.com/2013/03/08/great-tips ... -wod-13-1/

Distance biked

2 x 10 km

8th MAR 2013

Warm-up

3 rounds of:

10 push-ups
10 V-ups
10 back ext

Lifting

Snatch from hip (3 reps): 45-50-55-55-55-60 kg (light)

Clean and jerk (2+2): 45-55-65-70-75-75 kg (felt good)

Strength

Shoulder press (3 reps): 35-45-47 kg

Back squats (8 reps): 45-55-65-75-85-90 kg (felt OK)

DB shoulder press: 5×5 reps @ 17,5 kg each hand

Distance biked

2 x 10 km

Nice with an easy day with focus on great technique in the lifts instead of just repping like crazy. Body feels fine after doing WOD 13.1 yesterday. Still wondering if I should give it an extra shot. Ditte, Lise and Karina gave it a shot today and it looked GOOD!

9th MAR 2013

Warm-up

2 km running
Stretching

WOD

3 rounds of:

50 double-unders
25 wall balls @ 14 lbs
7 ring dips

Skills

Rope climb (10 min)

Pistols: 3 x 10 reps

Rowing

3 x 500 m (all out) @ 1:43 – 1:42 PR 1:43 min

Distance biked

2 x 5 km

Also tried WOD 13.1 again. Decent result again – but no improvement…

10th MAR 2013

Warm-up

2 rounds:

10 push-ups
10 V-ups
10 back ext

Strength

Bench press: 55 kg (5 reps) – 60 kg (5 reps) – 65 kg (5 reps) – 65 kg (4 reps) – 65 kg (3 reps) – 70 kg (2 reps) – 72,5 kg (1 reps) – 75 kg (1 rep, fail)

WOD

21 unbroken back squats @ 65 kg
21 unbroken handstand push-ups
15 unbroken back squats @ 65 kg
15 ring dips
9 unbroken back squats @ 65 kg
9 unbroken handstand push-ups

Nice and easy session!

Week 10 in overview

◦Overall: 1st week of CrossFit Open 2013 is over. I LOVED the WOD – mostly the snatches and not som much the burpees… Not paying too much attention to my extra skills during the Open, but I’m trying to get some/most done each week. Went OK this 1st week of the Open taken into consideration that my grandmother died and I’ve been celebrating my bithday 2 times as well in the passed week. I’ve been running more and more the passed weeks. Feels great.
◦Weekly PRs: 3RM shoulder press @ 47 kg, 500 m. row 1:42 min, 3RM push press @ 65 kg, 3RM push press from the neck snatch grip (no spot) @ 72,5 kg (PRs were light)
◦Weekly PBs: NONE
◦Favorite WOD: CrossFit Open WOD 13.1 (snatches @ 55 kg felt LIGHT)
◦Favorite strength: Bench press and front squats
◦Favorite BB gymnastics: 3RM push press from the neck (snatch grip= + 3RM overhead squats @ 72,5 kg (light)
◦Favorite gymnastics: Has to be handstand push-ups. Ring dips are getting much better
◦Competitions/battles: NONE
◦Personal victory of the week: Our team (Team Butcher’s Garage) finished 2nd in Europe – and 22nd worldwide. Personally, I finished 4th in Europe and 13th in the world. As long as it’s heavy enough and involves a barbell, I love it! See the leaderboard here: http://games.crossfit.com/leaderboard (filter: Europe, Teams or Individual women). See my result HERE

Thoughts about week 11 and onwards:
◦Keep focus on the CrossFit Opens (started 6th March 2013 and runs for 5 weeks) and Regionals, improve weaknesses and maximize what I’m already good at – and lots of cardio training (YAY)!
◦I turned 34 this week – and I’m feeling stronger than ever!
◦Friendly battle at CrossFit Gladsaxe on Sunday 17th March - looking forward to a fun day with good friends!

SarahLTK skrev:7th MAR 2013

WOD 13.1:

In 17 min – as many reps as possible of:

40 burpees (to 6 inch target)
30 snatches @ 21 kg
30 burpees
30 snatches @ 35 kg
20 burpees
30 snatches @ 46 kg
10 burpees
As many snatches as possible within the remaining time @ 55 kg

Comments: Having followed ‘The Outlaw Way’ since Regionals 2012, I felt super prepared for this WOD. I’ve been doing tons of burpees in all kinds of variations throughout the passed year – and I LOVE heavy snatches. The heavier, the better. 40s and 30s burpees were the hardest ❤. Snatches were light (mostly because I’ve been weightlifting 4 times a week for nearly 2 years now). I don’t expect to be this lucky the next 4 weeks, so I gave it my very best. Good luck to all competing in in the 2013 CrossFit Open!

Du er den sejeste crossfit superwoman jeg kender! ❤

11 March 2013

Warm-up

2 km run in 9 min

Stretching

3 rounds of:

10 push-ups
10 V-ups
10 back ext

Lifting

Snatch balance (3 reps) @ 45-55-65-65-65-65 kg (light)

C&J (2+2 reps) @ 55-65-70-70-70-72,5 kg (easy, focus on good receiving position in the jerk)

Back squats: up to 4 x 5 reps @ 90 kg (light)

WOD

Team WOD with Søren and ‘Veins’.

1 person working at the time:

150 butterfly pull-ups
150 overhead squats @ 45 kg (for all)
150 handstand push-ups
150 pistols

Overview:

Pull-ups: sets of 10 reps
Overhead squats: sets of 10 reps
Handstand push-ups: sets of 20-15 reps
Pistols: sets of 10 reps

12th March 2013

Warm-up

10 push-ups
10 V-ups
10 back ext

Squats

High bar back squat: 95 kg (5 reps) – 100 kg (3 reps) – 102,5 kg (3 reps) – 107,5 kg (1 rep x 3)

1 + 1/4 front squats @ 65-70-75-75 kg

Skills

3 rounds of:

50 unbroken double-unders
6 m handstand walk
3 banded ring muscle-ups
10 alternating pistols
2 banded bar muscle-ups

WOD

I go, you go with Ditte.

3-6-9-12 reps of:

Hang squat cleans to thrusters @ 40 kg
C2B pull-ups
Burpee box jumps 24”

Distance biked

2 x 10 km

13th March 2013

Warm-up

2 rounds of:

800 m run
40 KB swings @ 16 kg

10 push-ups
10 V-ups
10 back ext

Stretching

Lifting

Barbell complex (1 squat clean + 1 jerk + 1 back squat + 1 jerk from the neck) @ 65-70-75-80-80 kg PR

Bench press (1 rep): up to 75 kg PB – Søren benched 135 kg super easy. I need to get much stronger!!!

Prepping for a friendly battle at Gladsaxe CrossFit on Sunday with Team Butcher’s Garage, where we only know the 2 lifts above so far…

WOD

Team WOD with Søren / 1 pers working at the time (we did close to 50/50% each and 99% unbroken).

21-15-9 reps of:
Thursters @ 40 kg
Butterfly pull-ups

21-15-9 reps of:
Power cleans @ 40 kg
Rack dips

21-15-9 reps of:
Deadlifts @ 70 kg
Kipping handstand push-ups

Distance biked

2 x 10 km

14th March 2013

REST DAY….

But since I’m feeling fresh, I trained a little…

Warm-up

10 push-ups
10 V-ups
10 back ext

Stretching

WOD

I decided to give CrossFit Open WOD 13.2 a shot. It was TOUGH!

10 min AMRAP:

5 STOH @ 35 kg
10 DL @ 35 kg
15 box jumps @ 20”

Result: 305 reps

Decent on a personal level, horrible compared to the leaderboard. I’ll for sure have to do it again during the weekend!

15th March 2013

Warm-up

3 rounds of:

10 V-ups
10 push-ups
10 back ext

Stretching

Lifting

Power snatch (3 reps): 35-40-45-50-55-55 kg

C&J (2+2): 45-55-65-70-70-75 kg

Front squats: up to 4 x 4 reps @ 85 kg

Pump

5 rounds of:

5 chin-ups
5 rack dips
5 DB shoulder press @ 17,5 kg each hand (no belt)

Distance biked

2 x 10 km

16th March 2013

WOD

CrossFit Open WOD 13.2 (for the second time)

Result: 330 (much better :-))

Lifting

Snatch pull + squat snatch (2+2): 35-45-50-50-55-60 kg

Went horrible. I managed to pull the bar into my forehead amongst others. Got back on track, and 60 kg was quite light.

Squat clean bolt (3 reps): 45-55-65-70-70-75 (2+1) kg

Snatch grip deadlift from deep hang (below knees + shrug in top): 65-75-80-80-80-80 kg

17th March 2013

Warm-up

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

Strict chin-ups
Push-ups
V-ups
Air squats

Lifting

Barbell complex (1 squat clean, 1 split jerk, 1 back squat, 1 jerk from the neck): 65-75-80 PB and light

Bench press (1 rep): 65-75 kg PB

WOD

5 rounds of:

4 K2E
4 ring dips
8 wall balls

18th March 2013

Warm-up

10 push-ups
10 V-ups
10 back ext

Stretching + warm-up with the barbell

2 x warm-up WODs

For a total of 30 pull-ups:

16 butterfly pull-ups
3 power cleans @ 60 kg
14 butterfly pull-ups
3 power cleans @ 60 kg

2′ish min

2 min rest

For a total of 40 burpees:

16 burpees
3 power cleans @ 60 kg
10 burpees
3 power cleans @ 60 kg
9 burpees
3 power cleans @ 60 kg
5 burpees

4′ish min

Lifting

Snatch from hip (3 reps): 45-50-55-55-60-60 kg

Goal: Technique and getting back on track after a horrible snatch session Saturday. Great and light snatch session today. Thank god!

C&J (3+1): 45-55-65-65-70-70-75 kg

3 cleans + 1 jerk is TOUGH, but went fine!

Back squats (5 reps): 45-55-65-75-85-90-95-100 kg

WOD

1 min back squats (bar tanken from the floor) @ 35 kg (25 reps)

Then (no rest):

4 min AMRAP:

10 overhead squats @ 35 kg
10 deadlifts @ 35 kg
30 double unders

(2,5 rnds – tight back)

Then (no rest):

1 min back squats @ 35 kg (20 reps)

- 6 min rest -

4 min AMRAP:

10 push jerks @ 35 kg
10 pistols (alternating)
10 handrelease push-ups

(3′ish rnds)

Then (no rest):

1 min back squats @ 35 kg (21 reps)

I lost big time to Søren in the WOD today…

Distance biked

15 km (it’s storm here in Copenhagen)

19th March 2013

Warm-up

3 rounds:

10 push-ups
10 V-ups
10 back ext

Stretching

Snatch

EMOTM/5 min

2 squat snatch @ 55 kg (no misses)

Thereafter 2 min AMRAP:

Squat snatches @ 55 kg (9 reps)

Focus on quality rather than on quantity!

Squats

Back squats: 95 kg (5 reps) – 100 kg (5 reps) – 100 kg (3 reps) – 100 kg (1 rep)

Legs tired today. Was supposed to go higher, but took it easy instead.

WOD

4 rounds:

500 m row
14 burpees
7 power snatch @ 45 kg

* 2 min rest between rounds

Result: Each round sub 4 min. Snatches 4-3 reps each round.

Skills

Handstand walk: 3 x 8 m

Banded MUs: 9 reps

Distance biked

30 km

21st March 2013

Warm-up

10 push-ups
10 V-ups
10 back ext

Stretching

Warm-up for WOD 13.3

WOD

CrossFit Open WOD 13.3 with Ditte and Mikkel Monsrud

Finisher

4 rounds of:

4 unbroken ring dips
7 burpees
10 alternating pistols

22 March 2013

Legs toasted after WOD 13.3 yesterday…. Thanks to Ditte for keeping my motivation up today. It went much better than I would ever have dreamed of! Fridays are always heavy days in my weightlifting club – today as well!

Warm-up

3 rounds:

10 push-ups
10 back ext
10 V-ups

Lifting

Snatch (3 reps): 45-50-55-60-60-60-60 kg

A little rusty in the beginning. Last set @ 60 kg had great power, speed and path!

C&J (2+2): 45-55-65-70-75-80(1+2)-75-85(1+1) kg PB and easy

Jerks were close to perfect. Everything felt SUPER light.

Front squats (4 reps): up to 75-80-85-85-85 kg

BW strength

3 rounds:

5 strict chin-ups
5 kipping rack dips
10 strict/kipping handstand push-ups (4/6,5/5,6/4)

Distance biked

2 x 10 km

24th March 2013

warm-up

10 push-ups
10 V-ups
10 back ext

Skills

Ring muscle-ups (banded)
Ring dips
C2B ring pull-ups

Warm-up WOD

3 rounds:

20 unbroken front squats @ 16 kg KB
3 banded bar muscle-ups
20 KB snatches @ 16 kg (10 each hand)

Cash-out: 100 double unders (80/20)

Strength

Front squats: 70 kg (8 reps), 80 kg (5 reps x 2), 85 kg (3 reps), 90 kg (3 reps) – felt light!

WOD

1200 m run
30 alternating pistols
15 hang power cleans @ 60 kg

Strength

DB presses @ 20 kg (each hand): 5-4-3-2-1 reps

25th March 2013

Warm-up

3 rounds:

10 push-ups
10 V-ups
10 back ext.

Stretching

Lifting

Snatch (3 reps): 45-50-55-60-60-62 kg

Snatch from deep hang (below the knee): 45 kg (3 reps) – 55 kg (2 reps x 2) – 60 kg (2 reps)

All snatches were SUPER easy!

C&J (3+1 reps): 45-55-65-65-70-70-75 kg

Focus on the jerk, and it went super fine

Back squats (5 reps): 55-65-75-85-85-90-90 kg

WOD

Team WOD with Søren // 1 pers working at the time.

5 rounds:

20 butterfly pull-ups
20 squat clean and jerks @ 50 kg

Sweet WOD!

Pull-ups: 10/8/8/6/8
C&J: 10/8/8/8/7

26th March 2013

Warm-up

“Helen”

For time:

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

Skills

Ring dips: 4/3/3 reps

Lifting

Every 30 sec/4 min: 1 C&J @ 70 kg

Then 3 sets of 3 C&J @ 65 kg (touch and go) in 3 min.

Back squats 4×4 reps @ 85 kg, 3×3 reps @ 90 kg, 3×2 reps @ 95 kg

Endurance

Rowing: 500-400-300-200-100 m. intervals

Skills

3 rounds:

10 m handstand walk
50 double-unders
10 pistols
15 GHD sit-ups

5×5 handstand push-ups (2×2 bumper plates on each side)

Team WOD

“Team America WOD with Ditte (1 person working at the time).

For time:

100 KB swings @ 16 kg
50 burpees
10 MUs (me: banded)
10 snatches @ 55 kg (me: 9/Ditte: 1)
10 MUs (me: banded)
50 burpees
100 thrusters @ 20 kg

(*) time cap: 15 min

Result: We got to the second round of burpees – 25 reps

Distance biked

2 x 10 km