Posts made in February, 2015

15.1 – What a nightmare!

15.1 – What a nightmare!

By on Feb 27, 2015 in Exercise | 0 comments

Hi Folks! The Open starts today and we at the coaching staff are tremendously looking forward to follow you during this journey. I posted this update on Crossfit Aalborg‘s facebook page earlier today, and I thought that you guyes should have the opportunity to read it too.. There is nothing secret in it, just my thoughts on the first open workout which might help you during the workout. “By the way, why were Froning and Fraser no. 1 and no. 2 at  Games last year? They both have beards! 15.1 – What a nightmare!     What you need to know:  Open Workout 15.1 – Run the Froning style. ie that you start out at the same pace as you will end in. – Break everything up to 5 repetitions, to begin with; – Smile, it will be awesome.  Look on the bright side,. there is after all no burpees in this WOD.   Open Workout 15.1a – The goal is 90%; – Somewhere between 4-7 lift; – 70% -75% -80% -85% -90%   The ideas behind the above tips: I hope that both your mind and mostly that your forearms are ready. This is going to hurt. The magic of this workout lies in that you actually need to relax throughout the workout. It sounds great, right? Just to refresh today’s workout, which is a two shared workout : 15.1 is a 9 Min AMRAP 15 Toes-2-Bar 10 Deadlift 5 Snatch Immediately  after the 9 minutes is over, start workout 15.1a. In 15.1a you have 6 minutes to make a 1RM in Clean & Jerk. So a rapid analysis of the above, there is no secret that your forearms will propely be your limit during this workout. Just quickly to return to my previous comment, about relaxing during the workout. My best advice to 15.1 is quite simple, run it at a steady pace and feel for what your forearm can withstand. The magic lies in that, if you have to break up the repetitions. Which I’ve recommend you do, what that does, it will let you keep performing all reps also called submaximal. Which mean that you never drive you completely dead. You never hit that acid...

Read More
5 Tips for the aspiring Open athlete

5 Tips for the aspiring Open athlete

By on Feb 16, 2015 in Events, Exercise | 0 comments

We keep saying that the beauty in this methodology  is to never know what to expect in each challenge put in front of you. The Games are the highest proof of this! We can’t predict which workouts you will have to pass through at this qualifying round, but Coach Martin Thimm gives you 5 tips you can’t miss if you’re trying to qualify.   1. Act like a professional A Ferrari can’t move an inch without gasoline! (My dad use to tell me this everyday when I was young). Human performance fuel is gained in the recovery process, and if you want a chance to perform at your top level in the Open, you better take care of your nutrition, hydration and sleep. These are the things you do outside the box. Inside the box, besides from all the hard work you do, then you better take care of your body and, do your mobility work and give your muscles stress relief (Soft foam rolling, voodoo bands etc).   2. Have a game plan Don’t Just Do It. Be prepared before you try it out. When the workout is announced you analyze it with the experience you have gained the past year. This means you look at your own strengths and weaknesses, and compare them to the workout. There are a lot of ways to prepare yourself: How many reps are there? Do you divide them into sets? How many sets? How many seconds do you rest between reps/sets? What gear to use and when to use it? Write things down, have a buddy helping you out, and pay attention to detail.   3. Visualization Visualize yourself doing the workout over and over again during the day you will give it a go. This will help you to embrace the suck (and it will suck!), and stay in the right state of mind, which is where you control your emotions, movements and gameplan. Surround yourself with people who can motivate you.   4. Fire up your engine Before the “3, 2, 1, Go!”, make sure you do a proper warm up. Most people think that this is done just by doing a few reps of all the movements included in the...

Read More
3 WODs to Try on Valentine’s Day

3 WODs to Try on Valentine’s Day

By on Feb 12, 2015 in Exercise | 0 comments

On this special day, why don’t you both go to the box and challenge each other for the best results? We give you 3 WODs with suggestive names that will knock you out. Dare to try them!   “Ménage à Trois” 3 Rounds of: Grace: 30 Clean & Jerk at 95lbs for women and 135lbs for men. Randy: 75 Power Snatches at 55lbs for women and 75lbs for men. Annie: 50, 40, 30, 20, 10, Double Unders + Sit ups As you might guess by its name, you’ll need 3 elements to complete this WOD. You may risk doing them in pairs, but what can really make things interesting is to compete against another couple or trio. Couples or trios must split up the benchmarks evenly between them, with one athlete performing one part of each WOD at a time.   Dirty Thirty” For time: 30 Box jump, 24 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Steps Walking Lunge 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20 pound ball 30 Burpees 30 Double unders This WOD has many variations. In fact, it’s a Filthy Fifty adapted to 30 repetitions per exercise.   “The 69 Quickie” For time: 69 High-Five Burpees The couple must perform 69 burpees for time, in front of each other. Instead of clapping your hands on top of your head, you should high-five your partner. Have fun and Happy Valentine’s...

Read More