From this summer's weighted hill runs.
I hardly slept any last night.
The election kept me up then I listened to music until 4!!!!!
Anyway - met Coach U at 8 am
5 x 20kg back squat
5 x 20kg back squat
5 x 20 kg front squat
5 x 10 kg ohs
5 x 20 kg ohs
5 x 20kg hang squat clean
3 x 20kg hang clean
1/1 split jerk 30kg
1/1 split jerk 30 kg
kb snatch on 12kg technique 5/5
kb snatch on 16 kg technique 5/5
Alll of this is to get the technique to stick in my system!!!
row 100 m - 21.8sec
rest 1 min
row 100m - 19.6 sec
feel good mentally.......
went home and slept for an hour...
15:00 with Coach Mad(s) Dane!
Cleans.....
5 x30kg
5 x 35kg
5 x 40kg
5 x 45 kg PB
tried about 6 times on 47,5-
3 x 40 kg
pull-up version - duck under bar 2 x 10 not fully extended . 'monkey pulls' Funny !
some knees to elbows ...yeah ...I am starting to get the hang of them.
head stand straddle - oh yes! I did it.
Hand Stand Push Up .......yeah I tried- it feel like I have a meter left...:-)
tried some pistons....hahahahahahaha well it is a skill....so I am practicing - I need a lot of practice.
to finish
5 x 40kg clean EASY ;-)
They have started to announce the WOD's
Wod 1: Skills.....to be announced what exactly and how.....!!! :-)
Wod 2:
“STRONG RASMUS”
7 MIN AMRAP:
10 KB SNATCHES 32/24 KG (SCALING: KB SWINGS)
60 M SANDBAG RUN 30/20 KG
10 BURPEES
60 M SANDBAG RUN 30/20 KG
ETC…
then there is a cut off 20 best women continue to WOD 3
Wod 3:
“CROSSFIT TOTAL II” : 1 RM CLEAN ANYHOW, 1 RM OVERHEAD SQUAT, 1 RM BENCH PRESS
The athletes have 9 min to establish a 1 RM in the 3 lifts. 3 attempts are allowed on each lift. Warm up must be done prior to the start of event.
A FAILED LIFT WILL ALSO BE COUNTED AS AN ATTEMPT.!!!!!!!
“STRONG RASMUS”
7 MIN AMRAP:
10 KB SNATCHES 32/24 KG (SCALING: KB SWINGS)
60 M SANDBAG RUN 30/20 KG
10 BURPEES
60 M SANDBAG RUN 30/20 KG
ETC…
then there is a cut off 20 best women continue to WOD 3
Wod 3:
“CROSSFIT TOTAL II” : 1 RM CLEAN ANYHOW, 1 RM OVERHEAD SQUAT, 1 RM BENCH PRESS
The athletes have 9 min to establish a 1 RM in the 3 lifts. 3 attempts are allowed on each lift. Warm up must be done prior to the start of event.
A FAILED LIFT WILL ALSO BE COUNTED AS AN ATTEMPT.!!!!!!!
I will be flying down on Friday, chill and go visit my friends at Butcher's lab....and eat something good in Kødbyen...meat packing district :-)
The rest of the week is as follows...Tuesday rest ( I am shooting so no training) Wednesday 8:00 Class at CFN , Thursday Coach U and Chiropractor.......Friday Travel......!!!
Peace. Love. Crossfit.
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