måndag 23 juli 2012
Crossfit A´la Invictus
2012-07-23
Uppvärmning 10 min cykel, motstånd 6
Stretch 10 min
WOD
A.
Six sets of:
3-Position Snatch
(floor, mid-thigh, then high hang)
Rest 2 minutes
35kg-40kg-45kg-50kg-55kg-60kg (fail on High Hang
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
30kg-40kg-45kg-50kg-50kg-50kg-40kg, taking it easy due to shoulder pain.
C.
Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
15/6, 13/4, 14/5, 12/4reps
D.
For time:
Row 500 Meters
50 Kettlebell Swings (32/24 kg)
30 Chest-to-Bar Pull-Ups
Row 500 Meters
Time: 9:19 min
tisdag 12 juni 2012
måndag 11 juni 2012
Skvåtts
Workout of the Day
A.
Two sets, not for time, of:
Push ups x 15 reps
Toes to Bar x 10-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat
Set 1: x 5 reps @ 65% of 1-RM
Set 2: x 5 reps @ 70%
Set 3: x 5 reps @ 75%
Set 4: x 5 reps @ 80%
Rest 2 minutes between sets
C.
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps
Handstand Push-Up x 5 reps
Select a heavy load, and feel free to change load throughout the effort. If you fail to complete assigned reps within the 60 seconds, finish out the tasks and rest the remainder of the minute in which you spilled into.
D.
Four sets of:
Back Squat x 5 reps
(all sets at 65% of 1-RM)
Rest 2 minutes between sets
A.
Did 150 single unders
B.
80/85/90/95kg
C.
70kg
10 min unbroken
D. 80/85/100/105kg
A.
Two sets, not for time, of:
Push ups x 15 reps
Toes to Bar x 10-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat
Set 1: x 5 reps @ 65% of 1-RM
Set 2: x 5 reps @ 70%
Set 3: x 5 reps @ 75%
Set 4: x 5 reps @ 80%
Rest 2 minutes between sets
C.
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps
Handstand Push-Up x 5 reps
Select a heavy load, and feel free to change load throughout the effort. If you fail to complete assigned reps within the 60 seconds, finish out the tasks and rest the remainder of the minute in which you spilled into.
D.
Four sets of:
Back Squat x 5 reps
(all sets at 65% of 1-RM)
Rest 2 minutes between sets
A.
Did 150 single unders
B.
80/85/90/95kg
C.
70kg
10 min unbroken
D. 80/85/100/105kg
söndag 10 juni 2012
Sunday, funday!
Dagens träning blev en liten egen variant av Invictus programmering.
Körde enligt följande:
Uppvärmning 10 min cykling
WOD
A.
Rodd 1000 meter börja runt 1:55 pace, avslutade sista 400 meterna på 1:40 pace
B.
Three rounds of:
5 Burpees
5 Power snatch @ 35 kg
5 Push Press, snatch grip @ 35 kg
5 Box Jumps
5 CTB
C.
5 rounds of:
5 Front Squats @ 80 kg
20 KBS @ 24 kg
Rest 60 seconds
D.
Hand stand practice for 15 min
Körde enligt följande:
Uppvärmning 10 min cykling
WOD
A.
Rodd 1000 meter börja runt 1:55 pace, avslutade sista 400 meterna på 1:40 pace
B.
Three rounds of:
5 Burpees
5 Power snatch @ 35 kg
5 Push Press, snatch grip @ 35 kg
5 Box Jumps
5 CTB
C.
5 rounds of:
5 Front Squats @ 80 kg
20 KBS @ 24 kg
Rest 60 seconds
D.
Hand stand practice for 15 min
lördag 9 juni 2012
Trött kropp!
Idag så provade jag på att köra WOD utan att dricka någon Celsius innan, det gick inte så bra, saknade energi och ingen kick i kroppen, (note 2 myself, don´t make the same mistake again).
Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps
Handstand Push-Ups x 8-12 reps
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps
Handstand Push-Ups x 8-12 reps
B.
Take 10-15 minutes to build to a heavy Snatch
(let your body guide the loading – if you feel quick and efficient, work heavy)
Take 10-15 minutes to build to a heavy Snatch
(let your body guide the loading – if you feel quick and efficient, work heavy)
C.
Take 10-15 minutes to build to a heavy Clean & Jerk
(as with snatch, let barbell speed and “feel” dictate the loads)
Take 10-15 minutes to build to a heavy Clean & Jerk
(as with snatch, let barbell speed and “feel” dictate the loads)
D.
Four sets of:
Back Squat
Set 1 – x 4 reps @ 70%
Set 2 – x 4 reps @ 75%
Set 3 – x 4 reps @ 80%
Set 4 – x 4 reps @ 85%
Four sets of:
Back Squat
Set 1 – x 4 reps @ 70%
Set 2 – x 4 reps @ 75%
Set 3 – x 4 reps @ 80%
Set 4 – x 4 reps @ 85%
A.Bytte ut mot:
3 varv av:
10 CTB
5 ring dips
10 Toes 2 bar
Handstand 10-15 sekunder
B.Jobbade med teknik här, så det fick bli :
5X3 Snatch med 30-40 kg
C.Jobbade upp till 50 kg med C&J sen körde jag Clean upp till 70 kg.
D.80/90/100/110kg
torsdag 7 juni 2012
Following Invictus
Wednesday June 6
WOD
A.Take 10-16 inutes to build a heavy split jerk. (If it feels slow, work for perfect mechanics with lighter loads.
B.Three sets of: Dumbbell or Kettlebell Overhead Press x 6-8 reps @ 2111 (use the heaviest DBs or KBs possible while still achieving the assigned rep range) Rest 60 seconds. Good Mornings x 4-6 reps @ 3011. Rest 60 seconds.
C.Five rounds for time of: 20 Kettlebell Swings (32/24 kg). 10 Chest-to-Bar Pull-Ups.
D.Two sets of: GHD Sit-Ups x 20 reps. Rest as needed.
A. 60 kg, working technical.
B. 16kg KB, good mornings 60kg.
C.4,1/2 set unbroken, then 5/10 ctb.
D. GHD unbroken.
Thursday June 7
WOD
A. Every minute, on the minute, for 6 minutes: 315/225 lb Deadlift x 5 reps.
B. Every minute, on the minute, for 6 minutes: 225/155 lb Clean x 3 reps.
C. Every minute, on the minute, for 6 minutes: 135/85 lb Snatch x 3 reps.
D. Every TWO minutes, for a total of 3 sets, complete: 400 Meter Run.
Results
A. 15/14/13/12/13/13 sec @ 125kg.
B. 10/9/11/12/10/10 sec @ 70kg.
C. around 11 sec, 40 kg, working to learning the movment.
D. between 92-98 sec.
A.Take 10-16 inutes to build a heavy split jerk. (If it feels slow, work for perfect mechanics with lighter loads.
B.Three sets of: Dumbbell or Kettlebell Overhead Press x 6-8 reps @ 2111 (use the heaviest DBs or KBs possible while still achieving the assigned rep range) Rest 60 seconds. Good Mornings x 4-6 reps @ 3011. Rest 60 seconds.
C.Five rounds for time of: 20 Kettlebell Swings (32/24 kg). 10 Chest-to-Bar Pull-Ups.
D.Two sets of: GHD Sit-Ups x 20 reps. Rest as needed.
A. 60 kg, working technical.
B. 16kg KB, good mornings 60kg.
C.4,1/2 set unbroken, then 5/10 ctb.
D. GHD unbroken.
Thursday June 7
WOD
A. Every minute, on the minute, for 6 minutes: 315/225 lb Deadlift x 5 reps.
B. Every minute, on the minute, for 6 minutes: 225/155 lb Clean x 3 reps.
C. Every minute, on the minute, for 6 minutes: 135/85 lb Snatch x 3 reps.
D. Every TWO minutes, for a total of 3 sets, complete: 400 Meter Run.
Results
A. 15/14/13/12/13/13 sec @ 125kg.
B. 10/9/11/12/10/10 sec @ 70kg.
C. around 11 sec, 40 kg, working to learning the movment.
D. between 92-98 sec.
måndag 4 juni 2012
PR, PR...
Söndag
PR 1RM PUll-ups 65 kg
Måndag
WOD
A.
Every 2 minutes, perform:
Front Squat X 1 Rep
Set 1 80 kg
Set 2 90 kg
Set 3 95 kg
Set 4 100 kg
Set 5 110 kg
Set 6 115 kg PR
Set 7 120 kg PR!!!
Rest 2 minutes
Then:
B.
Four sets for time of:
400 meter run
30 wall balls
Rest 2 minutes
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