CrossFit (beta 1.0) http://www.kimpedersen.no/blog Forging Elite Fitness Wed, 16 May 2012 15:46:23 +0000 en hourly 1 http://wordpress.org/?v=3.1.4 Thursday 17th May 8pm http://www.kimpedersen.no/blog/?p=1663 http://www.kimpedersen.no/blog/?p=1663#comments Wed, 16 May 2012 15:46:23 +0000 admin http://www.kimpedersen.no/blog/?p=1663 REMEMBER! NO CLASS THIS SATURDAY AND SUNDAY due to Regionals. Will put on some extra Mondays for you at a later stage:)

 

HAPPY NORWAY DAY TODAY, WOOHOO!

 

A:  WORK on Power Clean TNG Technique

B: 5 rounds at 97%

 

5 TNG Power Cleans (heavy!)

5 Burpees

80m sprint

Jog recover 3min

 

]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1663 0 Tuesday 15th May 8pm http://www.kimpedersen.no/blog/?p=1660 http://www.kimpedersen.no/blog/?p=1660#comments Mon, 14 May 2012 21:36:19 +0000 admin http://www.kimpedersen.no/blog/?p=1660 REMEMBER! NO CLASS THIS SATURDAY AND SUNDAY due to Regionals. Will put on some extra Mondays for you at a later stage:)

 

 

A: Back Squat 5×2-3, 85% weight of 3RM. 20X0. Rest 3min. Weight should not feel heavy, and you should be able to move the weight fast on the way up.

TWO OPTIONS!

B: Single Arm Bench Press. Two dumbbells (at the same time though). 3×6-8, 30X0. Rest 2mins.

OR!

B: Step Ups 2×6-8reps, 31X0. Rest 20sec between each leg. 1min between sets.

C: 3 rounds at 97% with weighted vest 5kg

5 high box jumps (can be single jumps, not plyo style)

3 burpees

150m Row

Rest 2min40sec between each round

Rest 5min

3 rounds at 97% no vest

5 high box jumps (can be single jumps, not plyo style)

3 burpees

150m Row

Rest 2min40sec between each round

]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1660 0 Sunday 13th May RE-TEST 3.30pm http://www.kimpedersen.no/blog/?p=1492 http://www.kimpedersen.no/blog/?p=1492#comments Sat, 12 May 2012 15:22:06 +0000 admin http://www.kimpedersen.no/blog/?p=1492 We are re-testing Soerensen hold today on the GHD machine. We can only test one person at a time, so while you are waiting warm up and stretch, and practice (Level 1 Athletes) DOUBLE UNDERS or if you are good at Double Unders (Level 2 Athletes) Hand Stand, Hand Stand Walk or Cartwheels.

(Previous results for Soerensen test click this link)

 

We are also re-testing the Chipper from the Battle of the Beaches Games Day:

 

20 Burpees (jump on 20kg plate)
20 Thrusters 40/30kgs
20 Push Ups (Hand release)
20 Overhead Squats/Back squat 40/30kgs
800m run
20 Overhead Squats/Back Squat 40/30kgs
20 Push Ups (Hand release)
20 Thrusters 40/30kgs
20 Burpees (on to 20kg plate)

 

]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1492 0 Saturday 12th May 11am http://www.kimpedersen.no/blog/?p=1639 http://www.kimpedersen.no/blog/?p=1639#comments Fri, 11 May 2012 15:09:59 +0000 admin http://www.kimpedersen.no/blog/?p=1639 Warm Up and Skill

Snatch/Power Snatch

WOD – Isabel

30 Power Snatch for time

 

]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1639 0 Thursday 10th May 8pm http://www.kimpedersen.no/blog/?p=1508 http://www.kimpedersen.no/blog/?p=1508#comments Wed, 09 May 2012 15:18:28 +0000 admin http://www.kimpedersen.no/blog/?p=1508 Warm Up and Skill

Hang clean

Overhead squat

Strength

3 rounds

1 Strict Press (should have gone up from 3 weeks back)

3 Push Press

5 Push Jerk

(All these 9 reps go unbroken, don’t re-rack the bar)

 

WOD

Buy in 500m Run/Row

3 rounds

5 Hang cleans

5 Overhead squats/Back squats

5 Burpees

10 COVP Pull Ups/10 Ring Rows

10 HSPU/10 Push Press

10 Walking Lunges

 

Cash Out 100 Double Unders/750m Row

]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1508 0 Tuesday 8th May 8th May http://www.kimpedersen.no/blog/?p=1635 http://www.kimpedersen.no/blog/?p=1635#comments Mon, 07 May 2012 15:04:00 +0000 admin http://www.kimpedersen.no/blog/?p=1635 Warm Up and Skill

Front Squat

Thruster

 

WOD

3 rounds for time

5 Deadlift 100/60kg

8 Thrusters 40/30kg

200m Run

2 Rope Climbs/1 Rope Climb/10 Ring Rows

5 Front Squats 40/30kg

8 Burpees

200m Run

Results from 08.05.2012

]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1635 2 Sunday 6th May 3.30pm http://www.kimpedersen.no/blog/?p=1623 http://www.kimpedersen.no/blog/?p=1623#comments Sat, 05 May 2012 15:30:27 +0000 admin http://www.kimpedersen.no/blog/?p=1623 Level 1: Bent over Row, 2×6-8 reps per arm. 20sec rest between arms. Try and go heavy!

Level 2: Weighted Pull Ups 3×2-3, 31×1.

 

MAP (Maximal Aerobic Power) training:

2min Row at 70%, straight into

6min AMRAP

5 Box Jumps 24″. Step down

5 Burpees

5 Kettle bell swings, everyone 16kgs

 

4min REST

 

6min AMRAP

30sec Row 85%

30sec Rest (stay on the rower and keep 50% effort)

 

4min REST


6min AMRAP

30sec Double Unders/Single Skips

30sec Rest

 

4min REST


6min AMRAP

10 Lunges

10 Sit Ups

10-30 Double Unders/50 Double Unders

 

 

]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1623 0 Saturday 5th May 11am http://www.kimpedersen.no/blog/?p=1648 http://www.kimpedersen.no/blog/?p=1648#comments Fri, 04 May 2012 15:40:21 +0000 admin http://www.kimpedersen.no/blog/?p=1648 Warm Up and Skill

Power clean

WOD

Buy in 800m Run

 

3 rounds

8 Power cleans

8 Pull Ups

8 Bar Dips

8 Renegade Rows

 

Cash Out 800m Row

Results from 05.05.2012

 

]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1648 0 Thursday 3rd May 8pm http://www.kimpedersen.no/blog/?p=1506 http://www.kimpedersen.no/blog/?p=1506#comments Wed, 02 May 2012 16:17:12 +0000 admin http://www.kimpedersen.no/blog/?p=1506 A: 3×3-5 Push Jerk. Rest 3min. (Record your numbers!)

 

B: 17min AMRAP

Level 1

1 Clean & Jerk

5 Ring Rows

10 Push Ups

15 Squats

2 Clean & Jerk

5 Ring Rows

10 Push Ups

15 Squats

….

Level 2

2 Clean & Jerk

5 Pull Ups

10 Push Ups

15 Squats

4 Clean & Jerk

5 Pull Ups

10 Push Ups

15 Squats

….

 

Results from 03.05.2012

 

 


]]> http://www.kimpedersen.no/blog/?feed=rss2&p=1506 0 Tuesday 1st May 8pm http://www.kimpedersen.no/blog/?p=1605 http://www.kimpedersen.no/blog/?p=1605#comments Mon, 30 Apr 2012 15:13:21 +0000 admin http://www.kimpedersen.no/blog/?p=1605 Warm Up and Skill

Overhead squat as skill.  Stick only for some!

Work on mobility in between.

WOD 3 from the Winter Throw down:

10 HSPU/10 strict press with dumbbells

20 Reverse Lunges with 24/16kg kettlebell on chest.

30 Kettle bell swings 24/16kgs

40 Wall balls

50 Burpees

100 Double Unders or 250 Single Skips

Results from 01.05.2012

 

This weeks mobility homework!

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