My strength program: Sarah Lindasdatter Troelsen Krarup

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Sarah trains and teaches CrossFit at Butcher’s Garage, she participated in the CrossFit Games (team competition 2009 + 2011), trains olympic weightlifting 3-4 x a week, and participates in a lot of CrossFit/olympic weightlifting/powerlifting competitions. Sarah is one of the 10 Danish PROGENEX sponsored athletes.

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

I train olympic weightlifting in a weightlifting club 3-4 times pr. week with a coach who does my programming.

The powerlifting part in my weekly training is Wendler’s 5/3/1 – it’s simple, makes me stronger and leaves space for a WOD or two – and for alot of olympic lifting.

2) What is the main purpose of your program?

The main goal is to become better at olympic weightlifting (snatch and clean & jerk) and to improve my overall strength, which is why my program also contains presses, bench press, deadlift etc.

There’s a LOT of squatting in the program – which suits me perfectly. I JUST LOVE SQUATTING!

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

For the time being, I do 1-2 CrossFit WODs/week and some interval running and hill sprints on Sundays. 1 WOD/week contains running and is approx 15-20 min., and 1 WOD/week is more random and shorter, fx Fran, Diane, kettlebell complex etc.

Furthermore, I train BW strength (strict chin-ups, dips, handstand push-ups, push-ups, GHD etc.) and skills (pistols, handstand walk, ring dips, muscle-ups etc.)

4) Is this your first strength training period, or have you tried other programs?

This is my first strength training cycle with 100% focus on strength and respecting rest days.

Right now I’m in the heavy party of the cycle, it’s hard – but I’m loving it.

Stength takes a long time to build. My plan for 2012 is to try to give it my very best, and the stronger I can be with better technique, the easier, lifts and WODs will be as well.

I’m the type of person whe needs a lot of short term goals, which is why I in periods have quite a packed competition calendar. I have 1-2 competitions/month in CrossFit/olympic weightlifting/powerlifting. It makes me focus 100% in my training.

5) My programming

My weekly training is as follows:

· MON: weightlifting + shoulder/SOTS/neck press

· TUE: WOD + skills

· WED: weightlifting

· THU: rest day

· FRI: weightlifting + deadlift

· SAT: weightlifting + bench press

· SUN: short WOD + interval running


Sarah’s daily training

Sarah’s athlete profile and PRs


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