Jeg har været lidt dårlig til at blogge herinde. Sving evt forbi www.sarahsdailytraining.com og følg med!

I mellemtiden har jeg kvallet individuelt til EM i CrossFit og ligeledes kvallet med mit hold: Team Butcher's Garage.

EM foregår 17-19. maj i Ballerup Superarena - billetter kan købes her: http://fitasf.com/2013/04/15/europe-reg ... ckets-now/

Highlights siden sidst: Jeg har et par gange trukket over den nuværende danske rekord i træk i 75 kg klassen, jeg har front squattet 103 lette kg, stødt 85 kg et par gange, lavet 90 kg i opadstød fra blog, bænket en 2er på 75 kg osv osv.

Fokus de næste 5 uger: At blive så klar som muligt til EM i CrossFit med mit team

16. APRIL

Warm-up

4 rounds:

500 m row
20 handstand push-ups

* rest 1:1

WOD # 1

WOD 1:

For time/3 pers pr team (with Ditte and Sidsel):

· 75 HSPUs
· 30 bar muscle-ups
· 50 front squats @ 70 kg.
· 75 KB swings @ 16 kg.

WOD # 2

For time/6 persons pr team (with Ditte, Sidsel, Mainz, Daniel, Philip):

· 120 pull-ups (20 each as a relay)
· 20 synchronized OHS @ 43, 52, 61, 66, 75, 84 kg
· 240 double unders (40 each as a relay)
· 20 synchronized deadlifts @ 84, 93, 102, 125, 143, 161 kg.
· 120 box jumps 24/20’’ (20 each as a relay)

Skills

5 x handstand walk
30 pistols
T2B

Finisher

6 rounds of:

10 DB 1-arm snatches @ 32-24 kg
20 m sprint
5 V-ups
20 m sprint

Distance biked

2 x 10 km

17. APRIL

Warm-up

2 km running with Philip

15 V-ups
15 back ext
15 push-ups

Warm-up with the barbell

Lifting

Power snatch: 35 kg (3 reps) – 40 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps x 2) – 60 kg (2 reps x 2) PB

Squat cleans: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 75 kg (2 reps) – 80 kg (2 reps) – 85 kg (1+0) – 85 kg (2 reps x 2) PR by 5 kg

Floor/leg press: up to 4×4 reps @ 75 kg

I had to fight for the 2 x 2RM cleans. Good exercise for me mentally and physically!

Distance biked

16 km

18. APRIL

Training with Ditte, Sidsel, Philip and Rasmus

Lifting

Barbell complex: 2 power cleans + 2 front squats + 2 jerks @ 55-60-65-70-75 kg (light)

Team WOD # 1

Relay with Ditte and Sidsel – 4 rounds each of:

7 hang power snatch @ 35 kg
7 overhead squats @ 35 kg
400 m run

Team WOD # 2

With Ditte and Sidsel:

100 double unders each
50 pull-ups as a team
15 V-ups each
75 double unders each
50 pull-ups as a team
15 V-ups each
50 double unders each
50 pull-ups as a team
15 V-ups each

Distance biked

16 km

19. APRIL

PR Friday!

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (3 reps) – 60 (3 reps) – 65 kg (2 reps) – 67,5 kg (2 reps) – 70 kg (1 rep) – 72,5 kg (1 rep) SUPER LIGHT

C&J: 45 kg (2+2) – 55 kg (2+2 x 2) – 65 kg (2+2) – 70 (2+2) – 75 kg (2+2) – 80 kg (1+2) – 85 kg (1+0) – 85 kg (1 rep) – 88 kg (1+0) still clean PB

Front squats: 65 (5 reps) – 75 kg (5 reps) – 85 kg (4 reps) – 90 kg (4 reps) – 100 kg (1 rep) – 105 kg (1 rep) PR by 2 kg

BW stuff

3 rounds of:

3 strict C2B chin-ups (3 sec hold on top, 3 sec down)
8 dips

Bench press

Bench press: 55 kg (5 reps) – 60 kg (3 reps) – 65 kg (3 reps) – 72,5 kg (1 rep) – 75 kg (1 rep) – 77,5 kg (1 rep) PR by 2,5 kg

Distance biked

18 km

20. APRIL

Warm-up

7 km biking

15 push-ups
15 V-ups
15 reverse hyper

Warm-up with the barbell

Lifting

Power snatch from deep hang (below knee): 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps x 2) – 60 kg (2 reps) – 55 kg (2 reps)

2 power cleans + 2 front squats + 2 split jerks: 45-55-65-70-75 kg

Clean pulls from deep hang (below knee), 4 reps: 50-70-85-90-90-90 kg

Snatch high pulls, 4 reps: 45-55-60-60-60 kg

Cool down

7 km biking

21. APRIL

Warm-up

1200 m run
Muscle-up training
Warm-up for lifting

WOD # 1

With a running clock (2-3 pers pr team)….

5 min to establish 1RM snatch (70 kg)
5 min to establish 2RM back squat (110 kg)
5 min to establish 3RM push press (65 kg)
5 min to establish 5RM deadlift (115 kg)

Nothing crazy today – just safe lifts!

WOD # 2

In teams of 3 (with Sidsel and Mainz):

75 handstand push-ups
75 C2B pull-ups
75 burpees

WOD # 3

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

DB C&J @ 2 x 24 kg
20-30 m suicide run

22. APRIL

PR day (again)…

Warm-up

30 burpees
50 double unders
20 burpees
50 double unders
10 burpees
50 double unders
1 km running

Stretching and warm-up with the barbell

Lifting

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

Snatch: 45 kg (3 reps) – 55 kg (3 reps) – 62 kg (2 reps) – 68 kg (2 reps x 2) PR

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+1) PR – 85 kg (2+1) PR

Clean pulls: 4 x 3 reps @ 90 kg

Lifting felt LIGHT today. Last week, I was fighting to do 2 x 2 squat cleans @ 85 kg, and this week I managed to do 2 cleans and 1 jerk @ 85 kg. Not bad at all!

Distance biked

17 km

Hej CrossFit-dronning!

23. APRIL

WOD # 1

‘Team Amanda’ with Philip

Philip did most of the work….

WOD # 2

Barbell complex (ladder OTM) 1 power snatch + 1 squat snatch + 1 overhead squat (touch and go) @ 37,5-42,5-47,5-52,5-55-60 kg (and then I failed the squat snatch @ 65 kg – but re-did it right after) PR in power snatch @ 65 kg

WOD # 3

3 rounds:

4 strict pull-ups
12 push-press @ 35 kg
16 GHD sit-ups

WOD # 4

Team WOD with Ditte and Sidsel

10 rounds of:

4 squat C&J @ 57,5 kg
15 C2B pull-ups
13 lateral burpees

Endurance

4 x 400 m sprints

Skills

Ring dips
3 x 10 m handstand walk

Distance biked

2 x 10 km

Legend skrev:Hej CrossFit-dronning!

Lækker blog, Riis! Jeg læser den dagligt!

24. APRIL

Warm-up

800 m run
20 push-ups
20 back ext
20 V-ups
Stretching + 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) – 65 kg (2 reps) PB

Split jerk off high boxes: 45 kg (4 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 75 kg (2 reps) – 80 kg (2 reps) – 85 kg (2 reps) PB – 90 kg (1 rep x 2, but press out) – 80 kg (1 rep) – 85 kg (1 rep) – 90 kg (1 rep, and PERFECT!) PB

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

Snatch pulls: 4 x 4 reps @ 55 kg

BW finisher

Strict C2B chin ups (3 sec hold on top, 3 sec down: 3 x 3 reps

WOD # 1

4 rounds:

12 deficit handstand push-ups
10 T2B
500 m row

Rest 1:1

WOD # 2

Team WOD with Philip

30 wall balls
40 pull-ups
30 wall balls
40 box jumps 24”
30 wall balls
40 ring dips
30 wall balls
40 kettlebell swings 32/24 kg

Skills

3 rounds:

10 pistols
10 GHD sit-up
50 double-unders

WOD # 3

Team WOD with Ditte, Rasmus and Mainz

Buy in: 800 m run
THEN – 3 rounds:
200 m prowler run men, then women @ 70/50 kg // overhead hold 85/60 kg
200 m DB farmer walk each x 2 @ 32/24 kg // front rack hold 85/60 kg

Distance biked

2 x 10 km

26. APRIL

Warm-up

15 push-ups
15 V-ups
15 back ext

Stretching
Warm-up with the barbell

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (3 reps) – 60 kg (3 reps) – 65 kg (2 reps) – 70 kg (1 rep) – 70 kg (1 rep)

C&J: 35 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 70 kg (2+2) – 75 kg (2+2) – 80 kg (1+1) – 85 kg (1+1)

Back squats: 65 kg (4 reps) – 85 kg (4 reps) – 95 kg (3 reps) – 105 kg (2 reps) – 115 kg (2 reps) PR by 5 kg and lighter than ever

Comments: Just woke up from a 2 hour nap before lifting. Not the best combi ever… A little sloppy in snatch and cleans. Jerks on the other hand felt lighter than ever. Worked on a new receiving technique, and it went GREAT. Back squats were almost too light for a real PR!

Skills

Kettlebell skills training with the Russian 4 x kettlebell world champion, Denis Vasilev (buy tickets for his great workshops this weekend in Copenhagen here: http://billetto.dk/da/events/kettlebell ... nisvasilev)

WOD

500 m row
30 alternating pistols
30 push jerks @ 35 kg
500 m row
20 alternating pistols
15 push jerks @ 35 kg
500 m row
10 alternating pistols
10 push jerks @ 35 kg

All unbroken!

27. april

Warm-up

7 km biking

800 m running

2 rounds:

15 V-ups
15 back ext
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 (2 reps) – 55 kg (2 reps) – 60 kg (1 rep x 2) – light

Power cleans: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 70 kg (2 reps) – 75 kg (1 rep) – super light

Split jerk from stop (3 sec hold): 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 80 kg (2 reps x 2) – light

Floor/leg press: 4 x 4 reps @ 75 kg

Cool off

7 km biking

I’m lifting at the Danish Championships in Weightlifting for teams next Saturday – so nothing wild today. Jerk technique is getting better and better. I love it! Off to Eleiko HQ in Sweden tomorrow with Team Northern Spirit (www.northernspirit.se) – can’t wait!

28. APRIL

Team Northern Spirit training at Eleiko HQ (Sweden)

After a short welcome, our coach Anders Lindsjö revealed that we would start off with a weightlifting competition and build the rest of the day based on that.

Competition

Goal: 70/85

And it went like this…

Snatch: 67-70-73 (fail) kg

C&J: 80-85 (fail)-85 kg

Total: 70/85 (1 kg from my competition PB)

Not really in the mood (it’s been a long training week already) for lifting heavy, so I’m super satisfied with the result!

‘The first lift is for your country/club, the next is for your coach, and the third is for yourself!’ – love that quote!

Technique session

We had to structure a technique session working with our weaknesses. I chose the following:

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

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

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

Split jerk from stop: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 75 kg (2 reps x 2)

Back squats: 45 kg (5 reps) – 65 kg (5 reps) – 75 kg (4 reps) – 85 kg (4 reps) – 95 kg (3 reps) – 105 kg (2 reps) – 110 kg (1 rep)

Kg lifted during the training session: 4.850 kg.

A really great and inspiring day. Thanks a lot to Northern Spirit, Pure Pharma, Eleiko and Holistic for the support!

29. APRIL

Danish Championships in Weightlifting for teams on Saturday ❤

Warm-up

800 m running

2 rounds:

15 back ext
15 V-ups
15 push-ups

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (3 reps) – 62 kg (2 reps) – 68 kg (1 rep x 2)

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

Clean pulls: 4 x 3 reps @ 90 kg

Training went fine. I could feel yesterday’s mini competition and training session @ Eleiko in the body – but not too much. Jerk went great, and I feel ready for Saturday. Cutting down on CrossFit WODs this week from today/tomorrow. Will rest and do a sauna session or two.

Finisher

5 rounds:

10 pull-ups
15 hang power snatch @ 25 kg
20 HR push-ups

Søren went first, and I chased him all 5 rounds.

Distance biked

15 km

30. APRIL

Last CrossFit training before the weightlifting competition on Saturday. Trained at 80% – nothing crazy!

Warm-up

10 push-ups
10 reverse hyper
10 V-ups

3 x 10 meter handstand walk
Stretching
Warm-up with the barbell

Team WOD # 1

Elizabeth: Ditte
Fran: Sidsel, Polle, Marthe
Isabel: me (2:08)
Grace: Philip, Mainz, Seb, Søren
Diane: Daniel
Karen: -

The best times in each WOD were really good and quite a few of us performed at 80%. Good sign!

Team WOD # 2

Team WOD with Sebastian

5 rounds each:

6 squat snatches @ 60/40 kg
300 m row

Time: 17:ish (??) min

Team WOD # 3

Team WOD with Kyle

For time (1 pers working at the time):

10 cleans @ 100/70 kg
30 deficit handstand push-ups (16 cm)
20 cleans @ 85/60 kg
20 deficit handstand push-ups (16 cm)
30 cleans @ 60/45 kg
10 deficit handstand push-ups (16 cm)

Time: 10:24 min

Work in each exercise split 50/50.

Distance biked

2 x 10 km

1. MAY

Prepping for the weightlifting competition on Saturday!

Warm-up

20 push-ups
20 V-ups
20 back ext

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)

C&J (2+2): 35-45-55-65-65 kg

Power clean + jerk (2+2): 65-65-65 kg

Leg/floor press: 45 kg (5 reps) – 65 kg (4 reps) – 75 kg (3 reps) – 80 kg (2 reps x 2) – 85 kg (2 reps) PB but really light

Super light lifts with great control!

Finisher

Abs work @ 17,5 kg: 2 x 10 reps (each side)

Strict T2B: 2 x 10 reps

Rack dips: 6 UB reps @ BW – 6 UB reps @ 10 kg

Distance biked

10 + 15 + 5 km = 30 km

Rest day tomorrow and a super light training on Friday!

DM Hold i vægtløftning - dansk rekord i snatch

Endelig fik jeg sat den rekord!

http://www.youtube.com/watch?v=c40WxrDNGkY&sns=em

73 kg (75 kg klassen)

Læs resume på www.sarahsdailytraining.com

Hvor ser det skide nemt ud når du tager dig sammen og rammer den lige i røven.

Tillykke med rekorden Sarah , det fandme stærkt - & velfortjent !!

Mulbjerg skrev:Tillykke med rekorden Sarah , det fandme stærkt - & velfortjent !!

Tusind tak

Legend skrev:Hvor ser det skide nemt ud når du tager dig sammen og rammer den lige i røven.

Tusind tak - jeg skal til at finde noget mere vildskab frem!

5th May

Warm-up

10 push-ups
10 V-ups
10 reverse hyper

2 rounds of:

25 toes through rings
30 meter handstand walk

WOD # 1

5 rounds:

5 power cleans @ 60 kg
5 bench presses @ 60 kg

All rounds unbroken

WOD # 2

Team Lumberjack with Ditte and Sidsel

60 deadlifts @ 60 kg
400 m run
60 KB swings @ 60 kg
400 m run
60 overhead squats @ 35 kg
400 m run
60 burpees
400 m run
60 C2B pull-ups
400 m run
60 box jumps 20”
400 m run
60 DB squat cleans @ 16 kg each hand
400 m run

Super tough WOD with great team buddies ❤

Regionals Team

We decided our Regionals Team today. It’ll be:

Women: Ditte, Sidsel, Marthe and me

Men: Daniel, Philip, Kyle and Mainz

I’m excited to se how we’ll do this year with SO MANY great European athletes joining teams!

6th May 2013

Warm-up

2 km running with Daniel

15 V-ups
15 back ext
15 reverse hyper

Barbell complex

1 round of:

Squat clean from high hang
Squat clean from knees
Squat clean
Push press
Squat clean from high hang
Squat clean from knees
Squat clean
Push jerk
Squat clean from high hang
Squat clean from knees
Squat clean
Split jerk

@ 45-55-60 kg

WOD # 1

Team WOD with Daniel and Mainz

75 back squats @ 43 kg
75 pull-ups
75 shoulder to overhead @ 43 kg
75 front squats @ 30 kg
50 pull-ups
75 shoulder to overhead @ 30 kg
75 overhead squats @ 20 kg
25 pull-ups
75 shoulder to overhead @ 20 kg

WOD # 2

3 rounds – you go, I go with Mainz

6 deficit handstand push-ups 15 cm
20 front rack BB lunges @ 30 kg
60 double-unders

Distance biked

20 km

7th May 2013 - individual WODs for day # 1 at Regionals are out

Considering a rest day....

Individual WODs for day # 1 at Regionals are out!

I’m not sure what to think in terms of teams…. Equipment is (always) limited at Regionals, so I guess it’ll be team versions for 2-6 participants of the above individual WODs. I’m not hoping for buddy thrusters or synchronized pull-ups or other crazy team variations… From the bottom of my heart, I’m hoping for something heavier for teams – or at least a cute overhead squat ladder. I think my 1RM is close to 100 kg by now – a fun skill/flexibility test but not really a strength exercise. The bar is picked up from the floor, which makes that event event quite interesting yet limited in kgs.

Team rosters are not frozen yet – so could be fun to see how many teams will change the final 4 men and women based on the announced WODs for individuals. Quite a few, I guess. Would that be smart? Probably yes (but maybe only for day 1). Who knows….

Stay updated on the WODs for teams and individuals here: http://games.crossfit.com/workouts/regionals

8th May 2013 Regionals events for individuals day # 2 are out!




Individual events for Saturday are out (or at least some of them)….Who knows….

Event 4:
For time: 100 Wall balls (20 / 14 lbs to a 10’ target) 100 Chest-to-bar Pull-ups 100 One-legged squats, alternating 100 One-arm dumbbell snatches, alternating (70 / 50 lbs)

Event 5:
21-15-9 reps for time of: Deadlift (315 / 205 lbs) Box jump (30 / 24 inch)

The WODs are similar to the events at Reginoals in 2011 (with small changes in event 4). I guess it’ll give the participants who participated in 2011 a (psychological) advantage knowing how the 2 WODs feel in competition and knowing how the body feels after event 4 going into event 5.

Still no team WODs out. Our team knows both WODs from 2011. Are we liking them as a team? We don’t know yet, but I’m sure the guys like the deadlift WOD and probably wish it was havier….

Could be fun if something totally different (and heavier) came up for teams.

See the events for Saturday here: http://games.crossfit.com/article/satur ... s-released

Træning from mod EM i CrossFit/Regionals

Vi har travlt med at træne med holdet frem mod Regionals, som starter på fredag (Ballerup Superarena).

Denne uge er deload uge, hvor vi skal få styr på de sidste finesser.

Der er mange gode hold med i år fra hele Europa, og nogle af de bedste individuelle atleter er på hold i år, så det bliver spændende at se, hvor vilde de hold i virkeligheden er. Vilde tror jeg

Tidsplanen for weekenden kan ses her: http://games.crossfit.com/region/europe/schedule

13th May 2013

Training/hanging out with Mainz, Daniel and Rasmus

Warm-up

10 push-ups
10 sit-ups
Barbell warm-up

WOD

3 rounds:

10 wall balls
7 C2B pull-ups
10 pistols
10 DB snatches

Rest: 1:1′ish

Technique

C2B + MUs

Distance biked

2 x 10 km

14th May 2013

Warm-up

10 V-ups
10 push-ups
10 back ext

500 m rowing

WOD # 1

Team WOD 2 + 3

WOD # 2

We all did our 2&2 WODs/elements hereof

Distance biked

2 x 10 km

Here's the detailed schedule for Regionals which starts on Friday: http://fitasf.com/2013/05/15/detailed-e ... -schedule/