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Old 04-11-2011, 08:35 AM   #21
Jacob Kousgaard
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Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 11

Warm up:

Rowing 1000m
Foam Rolling
Mobility Drills

Back Squat:

1 x 8 @ 60 kg
1 x 5 @ 100
1 x 5 @ 115
1 x 5 @ 125
1 x 5 @ 135 - PR!

WOD

3 Rounds

10 Burpees
20 Lunges (10/10)
30 Air Squats

Time: 6.57 min

Not very pleased with the time. Have done it before, but can't really remember the time, but 5-ish i suppose. It was also the first time since I injured my shoulder i've done Burpees in a workout, so took it easy on the them. However it was the air squats that got to me. The heavy squat seassion before the WOD apparently took all the juice out of my legs!

Last edited by Jacob Kousgaard : 04-11-2011 at 08:41 AM.
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Old 04-14-2011, 07:56 AM   #22
Jacob Kousgaard
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Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 14

Warm up:

Rowing 1000m
Foam Rolling
Mobility Drills

Box Squat:

1 x 5 @ 80 kg
1 x 3 @ 100
1 x 3 @ 110
1 x 3 @ 120
1 x 3 @ 120
1 x 3 @ 120
1 x 3 @ 120
1 x 3 @ 120

EXTRA

5 Rounds

20m Tire drag @ Tire + 30 kg
20m Burpee Broad jumps

30 sec rest between rounds!
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Old 04-16-2011, 04:04 AM   #23
Jacob Kousgaard
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Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 16

Warm up:

Rowing 1000m
Foam Rolling
Mobility Drills

WOD

4 Rounds

400m Run
50 Squats

Time: 11.45 min

EXTRA

3 Rounds

20 GHD Extensions
20 GHD Sit-ups

1 min rest between rounds

Revers Hypers:

1 x 20 @ BW
1 x 10 @ +10 kg
1 x 10 @ +10 kg
1 x 10 @ +10 kg

Last edited by Jacob Kousgaard : 04-16-2011 at 04:07 AM.
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Old 04-18-2011, 07:20 AM   #24
Jacob Kousgaard
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Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 18

Only one more day of work and then i have a weeks vacation Today i also started on a new WSB template. Need to get my squatting a bit more structured and hopefully my shoulder is much better after my first circuit in order to add some light ME deadlifts on my next circuit.

Warm up:

1000m Rowing
Mobility Drills
Foam Rolling

Week 1 - ME Squat:

Box Squat:

1 x 8 @ 80 kg
1 x 5 @ 100
1 x 5 @ 110
1 x 3 @ 120
1 x 3 @ 130
1 x 3 @ 140
1 x 2 @ 150
1 x 2 @ 160 - PR
1 x 1 @ 170 - PR

Reverse Hypers:

1 x 20 @ BW
1 x 20 @ BW
1 x 20 @ BW

Leg curl:

1 x 10 @ 50 kg
1 x 10 @ 60
1 x 10 @ 60
1 x 10 @ 60

+ 6 set Abs!
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Old 04-20-2011, 03:42 AM   #25
Jacob Kousgaard
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Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 20

So perfect weather today. So decided to put on my running shoes and ran down to the gym. Craped a jump box and a medball and went out side to do a Metcon and get some sun on my pale body!

Warm up:

Run 800m
Mobility Drills

WOD

"Kelly"

5 Rounds

400m Run
30 Box jumps 24''
30 Wallballs @ 11 lbs

Time: 26.43 min

First time i ever tried Kelly and after doing it i understand why. I am so terrible a runner, since my weight has gone up i have really neglected running and rowing. So the 400m rounds really got to me combined with the 150 box jumps! Goal was 5 min pr. round for a total of 25 min. But i am okay satisfied with the result anyway..

Last edited by Jacob Kousgaard : 04-20-2011 at 04:12 AM.
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Old 04-22-2011, 03:41 AM   #26
Jacob Kousgaard
Member Jacob Kousgaard is offline
 
Profile:
Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 22

Warm up:

1000m Rowing
Mobility Drills
Foam Rolling

Week 1 - DE Squat:

Back Squat:

1 x 2 @ 90 kg
1 x 2 @ 100
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 120
1 x 2 @ 120
1 x 2 @ 120
1 x 2 @ 120
1 x 2 @ 120

30 sec rest between sets!

Goodmornings:

1 x 10 @ 30 kg
1 x 10 @ 40
1 x 10 @ 40
1 x 10 @ 40

Reverse Hypers:

1 x 10 @ BW
1 x 10 @ +10 kg
1 x 10 @ +10
1 x 10 @ +10

+ 4 set Abs
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Old 04-23-2011, 05:00 AM   #27
Jacob Kousgaard
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Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 23

Another sunny day. Can't remember such great wheater in april month before. So i hooked up with to friends and went outside to do some tire running. My Hams and glutes where a bit sore from yesterday. But not more than some running hopefully could fix

Warm up:

800m Run
Mobility Drills

"You Go, I go"

Forward Tire drag:

30m @ Tire + 24 kg
30m @ Tire + 32
30m @ Tire + 40
30m @ Tire + 32
30m @ Tire + 24

3 min rest

Backward Tire drag:

30m @ Tire + 16 kg
30m @ Tire + 24
30m @ Tire + 32
30m @ Tire + 24
30m @ Tire + 16

5 min rest

WOD

100m Farmer walk @ 40 kg
50m Tire drag @ Tire + 32 kg
20 Burpees
400m Run

Time: 5.03 min

Nice little finisher. The Farmerwalk was to light. But i had to keep in mind that my shoulder isn't that strong yet. But the distance made it okay. Tire running was rough, Burpees sucked like always and the running made it brutal. Really feelt like vomitting the last 300m of running!

Last edited by Jacob Kousgaard : 04-23-2011 at 05:02 AM.
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Old 04-25-2011, 05:45 AM   #28
Jacob Kousgaard
Member Jacob Kousgaard is offline
 
Profile:
Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 25

Warm up:

1000m Rowing
Mobility Drills
Foam Rolling

Week 2 - ME Squat:

Box Squat w/ Bands:

1 x 8 @ 60 kg
1 x 5 @ 80
1 x 5 @ 100
1 x 5 @ 110
1 x 3 @ 120
1 x 3 @ 130
1 x 3 @ 140
1 x 3 @ 140
1 x 3 @ 140

Paused Back Squat:

1 x 3 @ 80 kg
1 x 3 @ 90
1 x 3 @ 100

4-5 sec static hold in the bottom!

Reverse Hypers:

1 x 15 @ BW
1 x 12 @ BW + Band
1 x 12 @ BW + Band
1 x 12 @ BW + Band

Leg curl:

1 x 8 @ 50 kg
1 x 8 @ 60
1 x 8 @ 65
1 x 8 @ 65
1 x 8 @ 65

+ 6 set Abs
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Old 04-28-2011, 02:30 AM   #29
Jacob Kousgaard
Member Jacob Kousgaard is offline
 
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Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 28

My first day off from the After school. Only had one hour of guidance with my school counselor. So was free to train afterwards where the gym was almost empty Furthermore i was on my weight today an was 172# So the weigth is still going up!

Warm up:

1000m Rowing
Mobility Drills
Foam Rolling

Week 2 - DE Squat:

Box Squat w/Bands:

1 x 5 @ 80 kg
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110
1 x 2 @ 110

20 sec rest between sets!

Reverse Hypers:

1 x 15 @ BW
1 x 10 @ +15 kg
1 x 10 @ +15
1 x 10 @ +15

Seated Goodmornings:

1 x 10 @ 40 kg
1 x 10 @ 40
1 x 10 @ 40
1 x 10 @ 40

+ 6 set Abs

Last edited by Jacob Kousgaard : 04-28-2011 at 02:34 AM.
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Old 04-30-2011, 08:56 AM   #30
Jacob Kousgaard
Member Jacob Kousgaard is offline
 
Profile:
Join Date: Mar 2011
Location: Randers  Jutland
Posts: 33
Re: My Journey into Crossfit!

April 30

Still perfect weather. Trained with Martin and Kamille today. So we did some warming up and a couple of set of Front squat, since its been a while since i've been doing the them. First set of 3x100 was awfull. Dropped my elbows. But the two last sets where with good form and easy. Could easily have done 2 or 3 sets more, but choose not too in order not to stress CNS to much before heavy ME Squats on monday

Warmup:

1000m Rowing
Foam Rolling
Mobility Drills

Front Squat:

1 x 8 @ 60 kg
1 x 5 @ 70
1 x 5 @ 80
1 x 5 @ 90
1 x 3 @ 100
1 x 3 @ 100
1 x 3 @ 100

WOD

400m Run
21 Burpees
400m Run
15 Burpees
400m Run
09 Burpees

Time: 8.52 min

FINISHER

400m Walking Lunges

Time: 12.53 min

Terrible workout. Saw it on the mainsite some time ago and Martin and I have been joking alot about doing it since. So today i challenged him right after his attempt on the 11.6 WOD. Started out with a really good pace, but after 200m my hips really started to feel locked and on the remaining 100m i really truely hated it! But sucked it up like always and did all reps with the knee touching the ground on each step

Last edited by Jacob Kousgaard : 04-30-2011 at 09:00 AM.
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