#Post By Thor
Lately both of us have really worked hard on our strength. sure this has hurt our metabolic conditioning. however, both of us have a background in sports where strength were less of a factor than it is in CrossFit. my point is, with so many years spend on building stamina, endurance and speed it feels like its second nature. thats why we are so confident that it won’t be a problem to rebuild that engine once we have gained the needed strength.
we both have the mentality and determination to work hard. so no matter what other people say, we will work and work and work to regain the engine that we might loose in the next couple of months. It’s tough! it’s really really tough… we both love to be on the edge and feel the inner battle that you have with yourself when you are in the middle of a WOD. when the WOD is no longer a big part of your daily routine you suddenly have so much extra energy. however 2 or 3 weeks into the new programming, you can clearly feel the difference, the training have on your energy systems and in your muscles.
This is good though, I know that both of us have already reached some pretty big goals of ours. Also the urge to WOD gets bigger and bigger every day! but thats not the priority right now, and we have to remind our selves of that everyday.
well guys, here is two videos of some gymnastics that we incorporate almost every day and Olympic lifting (clean & jerk) that I, Thor, did about a week ago.
Toes To Bar – 5×10
Clean & Jerk – Heavy 1RM
#Post By Thor
I’M back after a short trip to L.A! I was barely there for 24 hours and then boom back to lovely NYC! even though it was a short trip I had one hell of an experience! check out this link for details …
oh well.. but i’m back in the gym and I have never been more motivated to keep charging forward and keep attacking my goals…
todays workout was
5×3 snatch @ 155# 70 kg
Power Clean & Power Jerk find a technical max
the snatch was supposed to be about 70-75% of my technical max from earlier this week. but after the chock yesterday I was just trying to find a weight that made me feel good. and 155# did the trick.
Power Clean & Power Jerk i ended up with 235# 106 kg. i power cleaned 245# 111 kg but it wasn’t pretty and i couldn’t power jerk it.
after the lifting session i did
Grace – 60 kg
I didn’t time this workout because i wanted to really focus on my technique and using proper grip.
i finished of the day with some gymnastics
4×3 L-sit MU
1×2 L-sit MU
EMOM 5 rnd (35 sec)
I was going for 5×3 L-sit MU but by the last set i could feel that my wrist was starting to rip.
the EMOM was awesome! it sucked. before i started i even thought about only doing rounds of 30 seconds. but i’m very happy i decided to do 35 seconds instead.
i think i’m gonna stick to this one for awhile and see if i can add rounds or make the time intervals shorter!
okay guys that’s it for this time. I have uploaded a video on our Facebook page check it out!!
#Post By Thor
a nice little complex video from thursdays (november 14th) training.
240# – 109 kg
245# – 111 kg
To me this complex was good because I was able to squat relatively heavy, but mostly because i was able to play around with some heavy jerks, which i haven’t really done before. usually I will clean twice and then do a jerk. but then the jerk wont be as heavy because my clean is weak.
also guys we have set up a twitter account and a fan page on facebook. this means that we will be able to update you guys more frequent and with some stuff that we think of right after a training session or before or just stuff that we think about during the day!
#Post by Thor
as promised I will link to the two videos of me doing Grace and Isabel.
Both of the girls were scaled. Isabel was scaled to 40 kg 88# and Grace was scaled to 50 kg 110#
I seriously need someone to count for me. You are supposed to do 30 reps in both workouts but I was so focused on just moving that barbell that i forgot to count properly. I missed a couple of reps, that means my Isabel time for 29 reps is: 1:32 and my Grace time for 27 reps is: 1:48… It sucks donkey kong ass when you think you have done a good job of pacing yourself but then finish short… aaaah
OK guys here you go:
Isabel – 40 kg
Grace – 50 kg
#Post by Thor
Strength… I have known that this was my biggest goat. But I kinda always expected it to be that for everybody, you know everybody is always trying to get stronger. But the last couple of months have really been eye opening, and I have now made some big changes to my programming.
the big goal this year was to do well in the open, so i did my programming accordingly. but after some good talks with my teammate, brother and friend we decided to collectively do something about this major weakness of mine/ours.
I have to say that doing strict strength work and limited conditioning is definitely not my strong suit! I love the sweat and I love the submissive state a tough WOD can put you in! that being said i know that once i hit my goals and the strength cycles are over, i will be hitting the conditioning harder and more effective than I have done it the past year!
here’s just a little bit of what i have been doing this past week.
Tuesday November 5th
5×5 @ 121 kg / 267#
leg strength is what I really have to put a lot of energy into. not satisfied with my weights right now, but i’m working my butt of to make them better!
Wednesday November 6th
Power snatch + power snatch from knees
Find a technical max: 66 kg 145#
my snatch have mysteriously, together with my Clean and Jerk, gotten a lot stronger the past couple of weeks. however I can’t remember when I last tried to power snatch something heavy so this one was tough because i thought i could go a lot heavier than i actually could.
Thursday November 7
Power Clean + Power Jerk
find a technical max: 104,5 kg 230#
Pretty sure I have a couple of extra kilos in both the power clean and the power jerk.
All right guys that’s it for right now. tomorrow I will upload some videos to our youtube channel from this past week’s Isabel and Grace that it did.