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Old 03-17-2009, 11:17 PM   #1
Johan Nederhof
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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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Last edited by Johan Nederhof : 03-17-2009 at 11:21 PM. Reason: spelling
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Old 03-22-2009, 04:31 PM   #2
Johan Nederhof
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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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Old 04-14-2009, 11:16 PM   #3
Johan Nederhof
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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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Old 04-14-2009, 11:19 PM   #4
Johan Nederhof
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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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Old 04-14-2009, 11:23 PM   #5
Johan Nederhof
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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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Old 04-14-2009, 11:30 PM   #6
Johan Nederhof
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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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Old 04-14-2009, 11:36 PM   #7
Johan Nederhof
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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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Last edited by Johan Nederhof : 04-14-2009 at 11:38 PM. Reason: forgot the sprints
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Old 04-15-2009, 05:25 AM   #8
James Forshaw
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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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Old 05-20-2009, 07:21 PM   #9
Johan Nederhof
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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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Old 06-02-2009, 11:09 AM   #10
Johan Nederhof
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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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