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Search: Posts Made By: Johan Nederhof
Forum: Stuff and Nonsense 12-12-2009, 06:27 PM
Replies: 2
Views: 2,989
Posted By Johan Nederhof
Re: Workout Logbooks - wodbooks

HY, is the link safe :-)
Forum: Fitness 10-08-2009, 04:28 PM
Replies: 65
Views: 10,401
Posted By Johan Nederhof
Re: Whats next? What do you "do" with fitness?

I always say: I'm trining for the centurion olympics.
I am 48 now so I can compansate for my lack of talent with lots of fun workouts.
I want to win in all events :-)
Learned any new sports lately?...
Forum: Equipment 09-09-2009, 06:57 PM
Replies: 2
Views: 1,169
Posted By Johan Nederhof
Re: Another Ring Mounting Question

depents on the strenght (thickness) of the eye bolts. Should be 4/5 milimeter thick, and at least 4 cm in the wood.

I've used children swing bolts, they've been in use for 4 years now.
Forum: Equipment 09-09-2009, 04:16 PM
Replies: 5
Views: 1,733
Posted By Johan Nederhof
Re: Where to find kettlebels in Europe/Holland

bought a whole series, from 8 to 28 kg from Fitness-seller.nl

fun times!!
Forum: Workout Logs 07-26-2009, 06:05 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

friday 24/7
buy-in: 30x double unders
wod: interval sprint
cash-out: handstsand + cartwheel

Saturday 25/7
restday

Sunday 26/7
skill weightlifting + 4x 4 min tempo-run on sand
Forum: Workout Logs 07-26-2009, 05:55 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

last 3 weeks of training
tuesday 14/7
handstand, muscle-up, KB-juggling, cartwheel practise

Wednesday 15/7
rest

Thursday 16/7
tabata run, 12%, 10 km/h
wod: AMRAP 10 min
Forum: Exercises 07-06-2009, 03:37 PM
Replies: 17
Views: 3,216
Posted By Johan Nederhof
Re: What are people using on the bottom of squats, etc?

it is a depth indicator, to know if they are everytime at the same depth.
Forum: Workout Logs 06-26-2009, 05:20 AM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

Saturday 20/6/09
10>1 24kg KB-swing + burpees
time: 8:02 min

Tuesday 23/6/09
buy-in:
3rnds TGU + 10x pull-up
olympic lift practise
Tabata run, 12%, 9,5 km/h, next time 10 km
cash-out: hspu + evil...
Forum: Workout Logs 06-04-2009, 01:29 AM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

buy in, as rx'd (crossfit 603 workout)
done on wednesday 3 june

wod:
AMRAP 20 min: 5x pull-up + 5x 75% of max deadlift
as my max dl is ca 140 kg, I did the 5x dl with 100 kg
score: 16 rounds + 3x...
Forum: Workout Logs 06-02-2009, 11:09 AM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

did this beauty yesterday

21-15-9:evilsmile

21x 80kg b-squat 21x 28kg KB-swing
15x 60kg fr-squat 15x 28kg KB-swing
9x 40kg OH-squat 9x 28kg KB-swing
time: 7:54 min

afterwards 3x 10 reps of...
Forum: Workout of the Day 06-02-2009, 11:02 AM
Replies: 686
Views: 548,169
Posted By Johan Nederhof
Re: Hybrid Program Heavy Metcons

Did this one yesterday, and I like to share my misery,

21x 80kg b-squat
21x 28kg KB-swing
15x 60kg fr-squat
15x 28kg KB-swing
9x 40kg OH-squat
9x 28kg KB-swing

Took me 7:45 min and I am at the...
Forum: Workout Logs 05-20-2009, 07:21 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

I am definately not a faithfull blogger.
Did my training though.
details to follow later
Forum: Exercises 04-18-2009, 11:45 PM
Replies: 4
Views: 1,357
Posted By Johan Nederhof
Re: OHS problem

I have the same.
Something I found out while doing sh-presses with elastic band as extra resistance that it helped very much for that extra lock-out strenght.

Give it a try.
Forum: Exercises 04-18-2009, 11:27 PM
Replies: 10
Views: 2,703
Posted By Johan Nederhof
Re: 21st bday WOD

That would take 21 days to recover.:evilsmile
Happy birthday, just have fun doing whatever you like to do.

Johan
Forum: Workout Logs 04-14-2009, 11:36 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

Had a conversatiopn with a collega and suddenly we had both agreed to run the Rotterdam Marathon in April 2010 together. Well...

7/4 tuesday
interval sprint

10/4 friday
10x Cindy + 10 50kg Bear in...
Forum: Workout Logs 04-14-2009, 11:30 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

2/4 thursday
slack-line + hand-stand practise

4/4 saturday
5x box-sq 130 kg (harder then regular)
wod: Helen (runs 540 mtr)
time: ca 15 min

5/4 sunday
sh-pr 5x65 kg
Forum: Workout Logs 04-14-2009, 11:23 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

28/3 saturday
deadlift 5x 145 kg
wod: 21-15-9
45kg p-cl + pull-up
time: 7:51 min
tough on my fore arms

29/3 sunday
oh-sq 5x50kg
sq 20x 85kg
Forum: Workout Logs 04-14-2009, 11:19 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

23/3 monday
fr-sq 5x85kg
sh-pr 20x30kg

25/3
sq 5x125kg
wod: r rounds of
- 10x pull-up
- 5x ring-dip
- 200mtr run
Forum: Workout Logs 04-14-2009, 11:16 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

a too long a post and you will be thrown out. So I will do it again but now in pieces.
Forum: Workout Logs 04-14-2009, 10:23 PM
Replies: 68
Views: 5,991
Posted By Johan Nederhof
Re: James' CFSB log

James,
Quarter gone Bad lookes like a nice one. I will use it.:)
btw, succes on your crossfitroad
Forum: Workout Logs 03-22-2009, 04:31 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Re: Johan's CrossFit in Holland SB-blog

C1d3: restday

C1d4 thustday 19/3
my wife's birthday, spend half the day in a sauna, man was I rested!
training in the afternoon
- Deadlift 5x 140 kg
- powerclean 20x 40 kg *not heavy at all but my...
Forum: Workout Logs 03-17-2009, 11:17 PM
Replies: 13
Views: 2,489
Posted By Johan Nederhof
Johan's CrossFit in Holland SB-blog

Started monday on my second cfsb-cycle and made a few small changes as I did not recuperated enough.
In the next 5 weeks I will do 4 cycles of the following:

day 1: Squat 5x5 +WOD
day 2: Sh-pr 5x5 +...
Forum: Workout Logs 03-17-2009, 11:03 PM
Replies: 138
Views: 15,750
Posted By Johan Nederhof
Re: Amber does CFSB

converting is very easy
from kg to pnd: x2 + 10%
fromf pnd to kg: - 10%, divided by 2

It is not exact but very close

so 100 kg becomes: x2= 200 + 10% = 220 pnd
135pnd becomes: - 10% = 122 dived by...
Forum: Fitness 03-06-2009, 09:17 PM
Replies: 10
Views: 2,401
Posted By Johan Nederhof
Re: Q: variation on CFSB theme

That is OK.
Always willing to learn
Forum: Fitness 03-06-2009, 01:33 PM
Replies: 10
Views: 2,401
Posted By Johan Nederhof
Re: Q: variation on CFSB theme

Steven,

First I'm going to finish 2 cycles of the CFSB, then I will go for the variation thereof. I agree it needs some more work.

btw, the intention is to do the wod's last.

I've tried Gands...
Showing results 1 to 25 of 190

 
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