Friday 25/11/16

Warm Up 2x
300m run
3 kb strict press
4 kb push press
5 kb push jerk

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 mu

Basic Strength
find your 20RM push jerk
45kg

then
ring push ups
3xmax reps
1min rest between sets

Metcon 5x
20 frontrack lunges 45/30
40 du
*rest 1min between workouts
It was a fun one, it took me in total 9:27

Monday 4/7/16

Happy 4th of July everyone!!!! 🙂 Three more weeks to go till we fly to Chicage, staring our road trip, sooooooooo excited!!!!!!!

Today I did the 8pm class because of my work schedule…, I only did the class, no time for extra work…

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings &n1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
1 power snatch + 2 snatch balance + 3 ohs
e1:30mom 12 (catch deep) *increase weight as needed
25/25/30/30/35/35/40/45

Metcon (2 Rounds for reps)
amrap 3
3 thruster 45/30
3 strict pull ups
30sec rest
amrap 3
6 front rack lunges 45/30
6 pull ups
30sec rest

This was short but really intense…RX 199 reps in total

Thursday 7/4/16

Thursday is my long day at work, so I only came to the regular class and did some little work afterwards:

Warm-up 2x
15m bear crawl
10 swings
15m crab walk
10 squat

2×10 hollow rocks & 10 superman
squat routine

Back Squat (5RM)
take 20min to find your 5RM
5x92kg, felt good today

Metcon 3x
20 front rack lunges 40/30
max rep strict pull ups
31 pull ups in total (14/9/8)
*score is total reps pull ups

Strict Muscle-up | 1×6 reps

Mini WOD after class:
3 rounds of:
Run, 300 m
20 GHD Sit-ups

Wednesday 21/1/16

Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees
squat routine

Back Squat (5×8)
emom 20
I. 8 back squats
II. 20sec max reps strict hspu
*increase weight as needed
*find working weight in first 10min and stick to that weight

I used 65 kg which was pretty hard – this is what I mean I am stuck with my squat progress… :/
The HSPU were fine, I started with 6 reps and did about four reps all the other sets…

Metcon (Time)
for time
21-15-9
frontrack lunges 60/40
42-30-18
du
RX 3:57

Monday 4th January 2016

I went to the box straight after work and it did not feel very good. I was tired and unmotivated. Everything felt heavy and extremely exhausting today. Strict muscle ups felt like I haven’t done them for years, strict handstand push ups are kinda gone, all over again, strict pull ups were so much harder and my squat was just not there yet. It is so weird how fast everything can disapear and becomes so much harder, just after a couple of days… It is hard to motivate myself to keep on going if things like this happen. I felt like I just wanna go back and sit on my sofa.

The classes are on a different schedule now. The box grew very fast, so they decided to cut the classes to 60 min instead of 75 min and add more classes instead. I have to get used to that as well. Everything felt so much shorter and like rushing through. It is okay, most of the boxes are on a 60 minutes plan but I really appreciated the extra time to work on special things, skills, gymnastic etc. For most people who come and train just for being fit and healths it won’t make that big deal anyways, I also train next to the classes on my own, so I guess it will be okay…

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
3x
10 kips or caterpillar
10 squats

Gymnastics emom 20
I. 2 weighted pull ups I used 10 kg for the last 6 sets
II. 6 backwards weighted lunges from the floor (normal rack position)
*find working weight in first 10min and stick to that weight

I tried the lunges but my knees hurt so bad, so I switched to front squats after a couple of sets (50kg)

Metcon
CrossFit Games Open 13.2 10 Min AMRAP
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps 24″ / 20″
52,5 kg/35kg
7 rounds+15 reps RX

WOD 1/10/14

01/10/2014 – ICKE 1
Transition Week
Warm-up
3x
9 double russian kb swings 12/8
11 scapula pull ups
13 frontrack lunges with broomstick
3x 5 pistols each leg

Basic Strength
5x
20sec passive hang
10sec active hang
30sec rest

Front Rack Lunge (10×6)
e1:30mom 15
6 front rack lunges (3 each leg)
*increase weight every 2nd set
last set 47,5 kg, felt okay, could have done a bit heavier…

Metcon (AMRAP – Rounds and Reps)
amrap 12
3 pistols each leg
6 strict hspu with ab mat
12 double russian kettle bell swings 24/16
RX 5+6