FIT AS FU*K


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My strength program: Rune Jensen, FW Scandinavian Center

Rune trains CrossFit and is a fitness instructor at Fitness World Scandinavian Center in Århus, Denmark. We love Rune’s approach to fitness – the strongest shall survive!

1) Where did you get inspiration for your programming from? 

My inspiration has come from different internet sites, forums, articles etc. which lead me to invest in the book, “The strongest shall survive”, by Bill Starr, a classic from 1976. I ended up mixing Starrs recommendations from the book, with the popular MadCow version of his 5×5 liniar program. I really like the simplicity and back to basics-atttide that Bill Starr represents.

2) What is the main purpose of your program?

When I choose a program, I always consider a lot of things:

I knew, I needed to work on my overall strength, and especially my lower body strength, since years of working out with a little too much focus on the disco muscles, has left me with very weak legs, compared to the upper body.

I knew I responded best to high frequency programs, so I ended up designing a 4 days a week, full body version of the program.

I knew I needed to work on my technique , in a lot of exercises used in crossfit, including cleans, overhead squats, push press and jerks. I could include these in the programs without any problems, using Starrs description on how to design a program.

The linear progression is – in my opinion – a brilliant way of progressing, when you’re either working on new exercises, or working on exercises with potential for a lot of rapid strength gain. I started out with very low weights in exercises where I focused on the technique, and higher weights in exercises were strength gains were top priority.

3) Do you still find time to do regular CrossFit WODs or do you focus only on strength training? Why / why not

I’ve never really been done a lot of Crossfit WODs, but I actually cut down on my days of strength training, to do WODs instead. I try to do crossfit two, sometimes three days a week. I still love strength training and I know I cannot become a good crossfitter without working a lot on my weaknesses, so I think the two kinds of exercising go hand in hand in my case.

4) Is this your first strength training period, or have you tried other programs? What was the result then?

Right now I’m in the middle of my second 5×5, 9 week cycle. And I think I’ll be doing a third before changing, into something else that I have not yet determined. I consider doing a few Smolov junior cycles afterwards, but I’m looking for some kind of new program in which I can easely incorporate the olympic lifts.

I’ve done plenty of other programs before, ranging from pure bodybuilding programs to bulgarian overloading programs. Different programs for different goals. My biggest progression in the shortest period of time has come from the ”stripped down hypertrophy” program, but I’ve also liked other programs, Wsb4sb, Gvt, Agvt, DUP setups.


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My strength program: Michael Møller, CrossFit OBBC

Michael Møller Hansen trains at OBBC. He has attented the GVT seminar and the CrossFit Football seminar at Butcher’s Garage. He also participated in the 2011 Fit As Fu*k Challenge (32nd).

1) Where did you get inspiration for your programming from? 

Last year, I attended a workshop about GVT in Butcher’s Garage and I have also read a lot about 5-3-1 online. Furthermore, I am inspired by CrossFit Football and their way of combining strength training and CrossFit.

2) What is the main purpose of your program ?

I’d like to get stronger in the main lifts: Deadlift, Squat, Bench press and clean, and to get a better technique in the olympic lifts.

3) Do you still find time to do regular CrossFit WODs or do you focus only on strength training? Why / why not

At the moment, I’m trying to do both –  but mostly focus on the workouts. This winter I will start 5-3-1.

4) Is this your first strength training period, or have you tried other programs? What was the result then?

Last year I did 5-3-1 with great success. This year I will try do follow the program more carefully.


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My strength program: Nicholas Holst, Butcher’s Garage

Nicholas Holst trains and teaches at CrossFit Butcher’s Garage. He is a member of the team from Butcher’s Garage that participated in the 2011 Reebok CrossFit Games.

1) Where did you get inspiration for your programming from? 

From many people in my box who have been doing Wendlers 5/3/1 program. I mostly heard positive things about it, and wanted to give it a try.

2) What is the main purpose of your program ?

The main purpose is to gain overall strength in squat, deadlift and press. I’m sure this will also affect my strength in many other aspects, as these 3 exercises are very fundamental.

3) Do you still find time to do regular CrossFit wods or do you focuse only on strength training? Why / why not

Yes, I still do some CrossFit WOD’s once in a while, but I really needed a break after the last period (6 months) of intense CrossFit. I combine the WOD’s with some running to maintain the cardio best as possible during an off season.

4) Is this your first strength training period, or have you tried other programs? What was the result then?

I have tried some other programs as well. Did Strength Bias as my first strength program, then GVT to gain volume and strength, and now Wendlers 5/3/1.


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My strength program: Uffe Tronhjem Hübbe

Uffe Tronhjem Hübbe trains and teaches at CrossFit Nato Staffcentre in Brussels, Belgium. He has been doing CrossFit for many years, and have participated in several competitions including the 2011 Fit As Fu*k Challenge, where he lifted 100 kg in the clean, front-squat, OH complex.  

1) Where did you get inspiration for your programming from? 
I got my inspiration from Gym Jones through a visit to the gym in 2010 with my friend Jonas Justesen. Its at strength and conditioning program designed for military personel.

2) What is the main purpose of your program ?
The main purpose of my program is to become as “indestructible af possible” within 3 days of training a week. The rest is rest, work og skilltraining for the job. Its a work/sport related program. Working in law enforcement/military work I would like to have a light frame (though heavy enough to fight aka “Dont be too thin to win”), a engine with a lot of horsepower, and a big fueltank. I pretty much get that from this program, though I am not really lightweight.

3) Do you still find time to do regular CrossFit WODs or do you focuse only on strength training? Why / why not
I still do regular CrossFit WODs, mostly HERO WODs that my friends do. Just to have fun and compete. That’s still something I like to do once or twice a month when it pups up. I don’t use them as a part of my programing, but more like a free beating and a good challenge.

4) Is this your first strength training period, or have you tried other programs? What was the result then?
Its my first strength program that covers more than just the deadlift. I got really strong, walked funny and lost a lot usefull attributs in my fitness. The GJ program gives me a balanced physic and I walk less funny.


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My strength program: Morten L. Sørensen, Butcher’s Lab

Morten L. Sørensen trains and teaches CrossFit at Butcher’s Lab. He participated in the 2011 Fit As Fu*k Challenge with team “AA’s disciple” (2nd place). 

1) Where did you get inspiration for your programming from?

I got the inspiration to my program by a friend, who recommended it.

2) What is the main purpose of your program ?

The main purpose of my the program is to get overall strength, strength that can support the lifting in future crossfit competitions.

3) Do you still find time to do regular CrossFit WODs or do you focuse only on strength training? 

With this program i can find time to do regular crossfit WODs, I find it easy to combine my strength program with dying WODs. Which is something I find important if you want to improve your strength and your ´´Crossfit conditioning´´.

I personally can´t see the purpose in stop during Crossfit WODs to gain muscle (and fat) and the when you are done with the strength program you have to cut fat again, get back to your Crossfit Shape and then lose a little of our strength during that. I prefer to improve my Crossfit conditioning and my strength continuously (yeah it takes time).

4) Is this your first strength training period, or have you tried other programs? What was the result then?

This is the second time I run this program (my second cycles) and I could certainly feel the different in my strength and my technique during Crossfit WODs. It also helped my by wining a second place in the team competition at this Fit As Fu*k Challenge (which was a highlight of the year)


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Danish Add: KUN I DAG – 2 måneders ubegrænset CrossFit-træning for 180 kr. i Butcher’s Garage (værdi: 900 kr.)

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To måneders ubegrænset CrossFit-træning for 180 kr. i Butcher’s Garage (værdi: 900 kr.)

Udover at klatre ud af klapperslangefyldt kviksand eller at jonglere med stridslystne sabelkatte, er der få aktiviteter, der kombinerer den diversitet, fokus og fysik, der karakteriserer CrossFit. Modellér din muskelmentalitet med dagens Groupon: 180 kr. i stedet for 900 kr. for to måneders ubegrænset træning i Butcher’s Garage.

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Butcher’s Garage ligger i en bevaringsværdig produktionshal i Valby, og har som det første CrossFit-center i Europa en hal med kunstgræs og løbetracks, som giver optimale muligheder for konditions- og styrketræning. Butcher’s Garage kan tilbyde alt fra personlig træning, løbe-coaching og programplanlægning over genoptræning til inspirerende holdundervisning i verdens hurtigst voksende fitnessbevægelse, hvis forbillede er den fuldkomne atlet, dvs. en blanding mellem en sprinter, gymnast og vægtløfter. De rigt varierede træningssessioner har til formål at fremme en bred vifte af fysiske attributter – hurtighed, udholdenhed, kondition, styrke, smidighed, balance, præcision og adræthed – på 5-20 effektive minutter dagligt.

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Groupon-kunder får to måneders forbrug af Butcher’s Garages ’workout of the day’. Det formforbedrende program byder på tidseffektive og fleksible flerledsøvelser, så som squats, dødløft, jerks, pushpresses, dips, muscle-ups, pullups og burpees, udført med meget høj intensitet ved hjælp af kettlebells, pull-upstativer, traktordæk og adskillige andre remedier. For rådgivning vedrørende næring, udholdenhed og mentalstyrke, klik her.

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Butcher’s Garage

Kløverbladsgade 53 , 2500 Valby
http://butchersgarage.dk


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My strength program, Anders Galaly

Anders Galaly trains at CrossFit Aarhus. He finished 4th at the 2011 Reebok CrossFit Regionals in Europe, one spot from qualifying for the Games. Furthermore he competed in the 2011 Fit As Fu*k Challenge (3rd place). He is one of 10 Danish athletes to be sponsored by PROGENEX.

1) Where did you get inspiration for your programming from? 

The next six months will be all about strengthgains for me, so I’ve started training at an olympic-weightlifting club, where my coach have giving me a 6 days/week olympic program.

2) What is the main purpose of your program?

It’s all about snatch-technique, squat, clean and jerk-technique, squat. In addition I do some gymnastics-skills and squats.

3) Do you still find time to do regular CrossFit wods or do you focuse only on strength training? Why / why not

My main-focused is on strength-gains, but about three times a week I do some sort of CrossFit workout, but as my 2nd priority that day

4) Is this your first strength training period, or have you tried other programs? What was the result then?

In the spring I was doing a bit of wendler’s programming, but still mixed up with a lot of CrossFit. This would be the first time I with strength as main-priority.


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My strength program: Pernille Sølund Hansen, CrossFit OBBC

Pernille Sølund Hansen trains at CrossFit OBBC. She does a lot of powerlifting and is signed up for “Butcher’s Even Stronger Challenge” Nov 5th, furthermore she competed in the 2011 Fit As Fu*k Challenge. 

1) Where did you get inspiration for your programming from?

I started crossfitting 1,5 year ago, just doing the daily workout at my gym. Sooner or later it will limit your strength developement, I reached that point and started lifting weight following Jim Wendler’s 5/3/1 protocol. Currently I have a coach who’s taking care of my programming and he commanded me to follow the Texas Method for my powerlifting

Presently we are figuring out the smartest way to incorporate a program for the two olympic lifts.

2) What is the main purpose of your program ?

The main purpose of my program at the moment is primarly to gain strength in the basic lifts as bench press, press, squat and deadlift. Furthermore I want to acquire technique and skills at olympic weightlifting.

3) Do you still find time to do regular CrossFit WODs or do you focuse only on strength training? 

At the moment it only happens occasionally that I’m doing a CrossFit WOD and when it occurs it’s always one of the benchmark WOD’s. It makes it easier to compare my current form to previous performances.

I have made the choice that I want to spend my time gaining strength and lifting weights and that’s what I’m motivated for.

4) Is this your first strength training period, or have you tried other programs? What was the result then?

Previously I have followed Jim Wendler’s 5/3/1, Mark Rippetoe’s Starting Strength and the Russian Squat Cycle. I have had good results from all the programs but basically I think it’s because I’m still a powerlifting newbie 🙂


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My strength program: Kasper Hansen, deployed in Afghanistan

Kasper Hansen is a Danish CrossFit athlete currently deployed in Afghanistan. He has participated in many CrossFit competitions, and is one of the 10 Danish athletes to be supported by PROGENEX.

Link to Kasper’s blog about swimming workouts: www.crossfitsubmerged.blogspot.com

1) Where did you get inspiration for your programming from?

Swimming on national team level for some years tought me some about strenght training, but i really started getting interrested in strenght development when i startet crossfitting. I use Jim Wendlers 5/3/1 for most of my lifts, but tend to do less volume in lifts like deadlift, because the last set of 5/3/1 usually kills my back. I also attended the CF powerlifting cert. and got a lot of inspiration from West Side Barbell as well.

At the moment I struggle to get a good structure on my training since i’m deployed in Afghanistan. Daily patroling in 40-50 degrees heat for 3-8 hours, kind of limits your energy level when back in the patrol base.

2) What is the main purpose of your program ?

Tends to be overall strenght, but for the oly lifting i focus more on technique, since i’m strong enough to lift heavy, but my technique is what enables me to perform according to my strength.

3) Do you still find time to do regular CrossFit WODs or do you focus only on strength training? 

Yes, i love doing CF workouts. I do more strength stuff now, than when i started doing CF. I’ve realized that getting stronger will enable me to perform even better on my WOD’s.

4) Is this your first strength training period, or have you tried other programs? What was the result then?

I’ve stuck to Wendler’s 5/3/1 for a year or so now and it fits me perfectly. I think you have to give your strength program some time to really work. You can’t just try it for a month or so and then try something different. You have to have some patience.