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#1 |
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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 + DL 1x20 + WOD day 3: Rest day 4: DL 5x5 + P-Cl 1x20 + WOD day 5: OH-sq 5x5 + Squat 1x20 + WOD day 6: Rest day 7: P-Cl 5x5 + WOD day 8: Fr-Sq 5x5 + Sh-Pr 1x20 + WOD day 9: Rest Rince and repeat. C1d1 sq: 5x 120 kg WOD during night-shift, not timed 3 rounds of hspu + 20 kg KB-snatch + squats C1d2 sh-press: 5x60 kg dl 20x 100 kg WOD: Murph-like 30x double under 20x pull-up 10x 50kg thrusters 20x K2E 30x double under time 7:30 min |
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Complete development of the full human potential, physical, mental and spiritual. Step by step. Last edited by Johan Nederhof; 03-17-2009 at 11:21 PM.. Reason: spelling |
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#2 |
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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 grip started to fail) - WOD: 3 rounds os: 20x 24kg KB-swing + 20x burpees time: 9:27 min - Ladder: weighted pull-ups 10kg. score: 6 rounds C1d5 friday 20/3 OH-sq 5x 45 kg squat 20x 80 kg WOD: AMRAP 10 min: 5x 50kg p-press + 10x K@E + 15x double unders score: 3 rounds + 5+10 the doubleunders realy did me in C1d6 Saturday 20/3 Restday C1d7 Sunday 21/3 WOD: 5 rounds of 5x powerclean (add weight every round, 50-60-70-75-80(x3=F) kg) 10x pull-up (interesting after the powercleans) 20x wallball sit-up 2 min rest score: 1:42 - 1:37 - 1:55 - 1:54 - 2:36 today's stenght part where the power cleans. I could do 75kg, but the 80kg was too heavy. Next time I will repeat 75kg, then add weight) Have fun, Johan |
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Complete development of the full human potential, physical, mental and spiritual. Step by step. |
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#3 |
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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.
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Complete development of the full human potential, physical, mental and spiritual. Step by step. |
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#4 |
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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 time: 9:31 min 26/3 sh-pr 5x60kg wod: 21-15-9x 105kg deadlift - horizontal bar dip time: 10:29 |
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Complete development of the full human potential, physical, mental and spiritual. Step by step. |
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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 wod: amrap 10 min - 20x sledgehammer - 20x 20kg KB cl/pr score: 4 rounds + 20x hammer + 19x KB 31/3 tuesday p-cl 5x75kg wod: 6 rounds of - 5x cl/j 30kg sandbag - 5x jumping muscle-up time: 7:16 min |
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Complete development of the full human potential, physical, mental and spiritual. Step by step. |
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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 wod: 5 rounds of - 5x 45kg + elastic bands sh-pr ( I like those) - 5x 10kg pull-up time: 6:22 min oh-sq 5x 55kg 6/4 monday, trained with Jan v Delden of the new crossfit affiliate in Deventer 20x 105 kg deadlift wod with Jan 21-15-9x - 50kg overhead anyhow - pull-up - push-up feet on bennch time: 12:48 min The workout would have been better with a lighter weight for me. I needed too many breaks. |
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Complete development of the full human potential, physical, mental and spiritual. Step by step. |
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#7 |
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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 13:47 min 11/4 saturday amrap 10 min Charlie P ( h-sq-cl + racked lunge L+R + p=press) 5x 40kg, 5x 45kg, 5x 50kg and 2x 55kg in 10 min then run 3 km in 18:20 min 13/4 monday p-cl 5x80kg fr-sq 5x90kg 21-15-9 - pull-up - ring push-up time: 4:30 min Ladder sprint (1x 25-50-75-100 mtr) times 2 |
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Complete development of the full human potential, physical, mental and spiritual. Step by step. Last edited by Johan Nederhof; 04-14-2009 at 11:38 PM.. Reason: forgot the sprints |
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#8 |
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Re: Johan's CrossFit in Holland SB-blog
Wow, you are racking up a lot of volume with your programme. 5x130 Box Squats is very impressive.
Definitely try Quarter Gone Bad, it was posted on the main page several months ago. It seems like 100 is the score to beat. Good luck! |
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23 - M - 5"10/77kg: Log |
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#9 |
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Re: Johan's CrossFit in Holland SB-blog
I am definately not a faithfull blogger.
Did my training though. details to follow later |
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Complete development of the full human potential, physical, mental and spiritual. Step by step. |
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#10 |
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Re: Johan's CrossFit in Holland SB-blog
did this beauty yesterday
21-15-9 ![]() 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 russian twist using 10 kg on the olympic bar Today: tuesday 2 june slacklining + KB juggling + escrima basics followed by basking in the sun on the beach, nice !!! Have fun, Johan |
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Complete development of the full human potential, physical, mental and spiritual. Step by step. |
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