- Name: Sarah Lindasdatter Troelsen Krarup
- Country: Denmark
- Gym: Butcher’s Garage
- Age: 33
- Job: Legal Counsel at Maersk Procurement
- Sport: CrossFit and olympic weightlifting
- How do you plan, log and track your training? I follow the Outlaw Way with extra coaching on gymnastics (started 1 month ago) and combine with extra skills and weightlifting classes in a weightlifting club with a coach. Consider their training camps/remote coaching if you can afford it and absolutely dig the Outlaw Way.
- Your personal www: www.sarahcrossfit.wordpress.com
- Next competition(s): Farmer Games (local strongman competition) in August 2012, Butcher’s Team Classics in August 2012 and weightlifting competitions starting in September 2012. See my detailed competition plan here
- Next goal(s): To get my first muscle-up, and to improve lots of gymnastic skills. I have specified my goals and planned a way of reaching them (hopefully) here
- Your best advice on planning and logging your training? Plan the bigger picture on a weekly basis (time, location, training buddies etc.). Be ready to adjust your plans (WOD, lifts, skills etc.) on a daily basis. Consider following your own programming vs. following some of the cool programming sites (it’s often a temper thing). I was in the army some years ago, and I find it perfect receiving orders (a daily programme from Outlaw) and just doing it – combined with some more lifting, room for fun extra WODs and lots of skills training. I have recently chosen to create a blog and to be public about my training and especially weaknesses. It helps a lot to know that I have friends following my training on a daily basis and supporting me/giving advice. Since I’ve made the blog, I’ve had much more focus on my weaknesses and also improved already (maybe because I actually started training them :-)).
MY WEEKLY TRAINING DIARY
MON 25TH JUNE 2012
Warm-up
3 rounds of:
- 10 push-ups
- 10 GHD back ext.
- 10 sit-ups
BB Gymnastics
- Heaving Snatch Balance 3 reps (+ 2 overhead squats): 45 kg/99 lbs – 55 kg/121 lbs – 65 kg/143 lbs – 65 kg/143 lbs – 65 kg/143 lbs (really liked it – no support from my coach)
- Muscle snatch 4×4 reps @ 40 kg/88 lbs
- Front squats 5×5 reps @ 75 kg/165 lbs (no support from my coach)
- Vertical Snatch off High Boxes (at Hip) 5×3 reps @ 50 kg/110 lbs (practised speed and technique)
Strength
- 4X8 good mornings @ 43 kg/95 lbs
Conditioning
21-15-9 of:
- OHS 43 kg/95 lbs
- T2B
Time: 9:03 RX (Overhead squats: 15-6 + 10-5 + 9. T2B: 7-7-7 + 5-4-3-3 + 6-3)
Ditte Jacobsen, Mikkel Brandt and I have made a 10 week CrossFit programme for beginners without equipment for a Danish newspaper (B.T.) and I just found out, that it already started. Here’s the 3rd week 🙂
TUE 26TH JUNE 2012
Warm-up
2 km run
2 rounds of:
- 15 GHD sit-ups
- 15 back ext.
- 15 push-ups
Skills
- Butterfly pull-ups: 30 in total (got 2 sets of 8 reps) – 30 sec. rest or less between rounds
- Bar muscle up with band (got 1)
WOD # 1
4 rounds of:
- 5 banded muscle-ups (1st round purple band, rest green band)
- 10 front squats @ 40 kg/88 lbs
- 30 double unders
Comments: Since I cannot do bar muscle-ups or ring muscle-ups, I decided to do the WOD from the Outlaw CrossFit mainpage (instead of EMOTM/10 min.: 3 bar MU and double unders for the rest of the minute). I still struggle with the MU. Front squats and DU unbroken.
WOD # 2
The WOD at the local gym was:
Every 30 seconds for 15 min.:
- 1 power clean @ 60 kg/132 lbs
- 1 front squat
- 1 push jerk
Result: all rounds between 8-10 sec. (easy). I love barbell WODs, so I just had to join 
Strength
- Pause front squats 5X2 reps @ 75 kg/165 (3 reps) – 80 kg/176 lbs – 80 kg/176 lbs – 80 kg/176 lbs – 80 kg/176 lbs
- 4X3 reps (each hand) BB turkish get-up @ 20 kg/45 lbs
Finisher
Double tabata (8 min):
- Sit-ups (10 reps/round)
- Handstand push-ups (14-13-10-9-8-8-8-8 reps/round)
WED 27TH JUNE 2012
Photo: Omed Alam (Danish weightlifter, 13 years old – I lost to him today in snatch from hip)
Warm-up
2 rounds:
- 10 push-ups
- 10 back ext.
- 10 sit-ups
- Warm up with barbell
Weightlifting
- Snatch pull + high hang snatch (hip): 50 kg/110 lbs (2 reps) – 50 kg/110 lbs (2 reps) – 55 kg/121 lbs (2 reps) – 60 kg/132 lbs (1 rep) – 65 kg/143 lbs (1 rep) PR (fail at 70 kg/154 lbs x 2 fails)
- Snatch pulls 3 reps: 65 kg/143 lbs – 70 kg/154 lbs – 70 kg/154 lbs – 70 kg/154 lbs -70 kg/154 lbs – 70 kg/154 lbs
- Overhead squat: 55 kg/121 lbs (3 reps) – 65 kg/143 lbs (2 reps) – 80 kg/176 lbs (1 rep)
- Push press 2 reps: 55 kg/121 lbs – 57 kg/125 lbs – 60 kg/132 lbs – 62 kg/136 lbs – 63 kg/139 lbs PR
Had 2 challenges today (wednesday is normally challenge day at weightlifting). Lost to Omed Alam (13 years old) in snatch from hip. Lost to a volleyball player at the Danish national youth team in overhead squat. I had to overhead squat the double weight (in KGs). Fun though.
Squats
Back squats
- 5 reps @ 85 kg/187 lbs
- 3 reps @ 95 kg/209 lbs
- 2 reps @ 100 kg/220 lbs
- 2 reps @ 105 kg/231 lbs
Strength
- Reverse hypers 4 x 15 reps @ 5 kg/11 lbs
- Rack dips (all the way down): 5-5-5-5
- Handstand push-ups: 5-5
Jumps and sprints at the local track and field stadium
- 10 stair jumps unbroken with legs together (3 steps each jump) x 5 rounds
- 10 x 1 stair jumps (4 steps)
- 5 x sprints (all the way up the stairs) (2 steps each time + keeping high pace all the way)
Lots of work today regarding the planning of the FIT AS FU*K 2012 Challenge. The entire CrossFit community in Europe signed up incl. ALL the best CrossFitters in Europe. Busy negotiating equipment and listing athletes.
At the end of each month we have to submit a few stats to the team, which I’m training with. This month it’s a Lumberjack 20 inspired WOD, 1RM C&J, 1RM back squat, 1RM deadlift and max reps pull-ups. I still hadn’t done Lumberjack, so it was about time to get it in the books before the end of the month. I met up with Line, Liz, Ditte, Philip, Nicho, Mainz and Seb at Butcher’s Garage and gave it my best shot.
For time:
- 20 deadlifts @ 80 kg/176 lbs (7/7/6 reps)
- 400 m. run
- 20 kettlebell swings @ 16 kg/35 lbs (unbroken)
- 400 m. run
- 20 overhead squats @ 35 kg/77 lbs (15/5 reps – rest on shoulders)
- 400 m. run
- 20 burpees (10/5/5)
- 400 m. run
- 20 C2B pull-ups (kipping) (5/4/2/2/2/2/3 reps)
- 400 m. run
- 20 box jumps 20” (10/5/5 reps)
- 400 m. run
- 20 squat cleans @ 30 kg/66 lbs (7/8/5 reps)
Result: 25:22 RX
TESTS END JUNE
- Lumberjack: 25:22 min. RX
- C&J: 78 kg./172 lbs (my competition PR, training PR: 80 kg./176 lbs)
- Back squat: 112 kg./246 lbs (PR: 115 kg./253 lbs)
- Deadlift: 120 kg./264 lbs (PR 125 kg./275 lbs)
- Max reps pull-ups: 8 butterflies (just started doing butterflies)
Comments: I haven’t done any specific effort to max in the lifts and just done them as a part of my normal weightlifting/strength training. Still, they’re quite close to my PRs. I can do 12-15 kipping pull-ups, but I’ve decided to switch to butterflies, so I’ll be measuring my progress in butterfly pull-ups. The Lumberjack inspired WOD was HARD.
FRI 29TH JUNE 2012
Warm-up
- 10 push-ups
- 10 sit-ups
- 10 back ect
- Warm-up drills with the barbell
Weightlifting
- Snatch 2 reps: 35-40-45-50-55 kg/121 lbs
- Clean and jerk 2+2 reps: 55-65-65-65-65 kg/143 lbs
- Split jerk from boxes: 65(2)-70(2) x 5 sets -75(1)-80(1)-80(1) kg/176 lbs (my PB from a few months ago – much easier today, even on an off-kind-of-day)
- Deadlift from deep hang 8 x 4 reps @ 85 kg/187 lbs
Comments: feeling tired in my body today, so the jerks were not so explosive. I still got 80 kg/176 lbs, which I’m quite happy with and my PB (that I struggeled to get a few months ago), which means that I can easily go higher soon.
Strength
- 10 x 2 reps banded deadlifts @ 75 kg/165 lbs
- 5×5 reps seated dumbbell shoulder presses @ 16 kg/35 lbs
WOD
3 rounds for time (in a battle against weightlifter Markus Hansen, who won):
- 7 T2B
- 7 kettlebell snatches (each arm) @ 12 kg/26 lbs
Time: sub 3 min (all unbroken)
SAT 30TH JUNE 2012
Warm-up
- 10 push-ups
- 10 sit-ups
- 10 back ext
- 5 strict pull-ups (overhand grip)
2 rounds:
- 50 double unders
- 5 strict pull-ups (overhand grip)
- 50 double unders
- 10 dips (thin red band)
BB Gymnastics
1) 7X1 Snatch off Blocks (just below the knee): 50(2)-50-(2)-55-55-60-60-60 kg/132 lbs
2) 7X1 Clean off Blocks (just below the knee): 65-70-70-70-70-70-70-70 kg/154 lbs
Strength
5X5 High Bar Back Squat @ 85 kg/187 lbs
Notes: Percentage is based off 1RM HBBS (112 kg) or 90% of 1RM LBBS.
Conditioning
21-15-9 for time of:
OH BB Walking Lunges 43 kg/95 lbs
C2B Pullups
Bar Facing Burpees
Result: 15 min. (butterfly pull-ups)
Notes: For BB Lunges 1 step = 1 rep.
SUN 1ST JULY 2012
AM
I took my son swimming for the first time today. We stayed in the pool for 30 min., and I was totally wasted afterwards
PM
A scaled version og “King Kong”
3 rounds for time:
- 1 deadlift @ 105 kg./231 lbs
- 2 banded MUS
- 3 squat cleans @ 65 kg/143 lbs
- 4 handstand push-ups (kipping)
Result: didn’t time it but finished without any major breaks.
Gymnastics skills:
- 3 x 50” handstand walk
- Strict pull-ups: 2-2-2-2-2 reps
- Rack dips: 2-2-2-2-2 reps
- Banded ring dips: 10 reps
I was a little behind with my weekly training, so I used my rest day to do “King Kong” in a very scaled version and to get the last gymnastics skills in the books. Everyting felt heavy and hard today, so no extra fun stuff today.
SUMMARY OF THE WEEK
My overall goal for the training season 2012-2013 is:
“Improve weaknesses: upper body strength/gymnastics (pull-ups, dips, muscle-ups, strict HSPUs, ring gymnastics etc.)”
In order to reach my goal, I’ve defined some weekly required work in order to work on my weaknesses on a weekly basis (and not just doing my favorite WODs and training = squats and barbell WODs).
Here’s an overview of week 26:
| weekly goal | week 26 | |
| MU | 25 | 26 |
| Butterfly | 60 | 77 |
| T2B | 60 | 66 |
| HSPU | 25 | 78 |
| Strict PU | 30 | 30 |
| Dips/ring dips | 60 | 60 |
| Push-ups | 90 | 110 |
| Sit-ups | 90 | 110 |
| Back ext. | 90 | 110 |
| DB presses | 25 | 25 |
| DU x 50 reps | 6 | 6,5 |
| Handstand walk 50” | 3 | 3 |
| Pistols (every 2nd week) | 30 | 0 |
| Kipping C2B PU | 10 | 20 |
Comments: I’ve been even better at implementing the extra work in the warm-ups/as finishers, and I’ve done a lot more of the extra work this week compared to week 24 and 25. Short on pistols, which I’ll from now on only do every second week, since I feel a little tired in me knees at the moment.
Week 26 in overview:
- Did all of my gymnastics work (and a little more), and it feels great!
- PR’ed in 1 rep snatch from hip (65 kg/143 lbs), push press (2 reps @ 63 kg/139 lbs) and made a very easy PB in 1 rep split jerk from high boxes @ 80 kg/176 lbs (and repeated it right after).
- Favorite WOD/week 26: 21-15-9 reps of overhead squats @ 43 kg/195 lbs + T2B
- Favorite strength/week 26: heaving snatch balance
- Favorite BB gymnastics/week 26: snatch from hip
- Favorite gymnastics exercise week 26: Butterflies and the fact that my grip is getting stronger
Thoughts about week 27:
- Will do my best to get all the extra skills work done – I will keep prioritizing it!
- Going to “Roskilde Festival” (music festival) this weekend, so I’ll have to do all my extra skills and work from Monday to Friday in order only to be behind with the work (Outlaw programming) for Saturday.
FIT AS FU*K 