Anni+ Tabata Push Ups 26/12/12

Anni
50-40-30-20-10 DU/Sit ups
time: 11:29 min

Tabata Push ups (8 rounds 20 sec, 10 sec rest in between)
minium per round: 6

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Family WOD Michael 23/12/12

Explaining CrossfIt to my cousin and her 10 years old, we did a WOD together and it was quiet fun. I decided to try “Michael” with them: 3 rounds of 800m run, 50 sit ups, 50 back extensions. I changed the back extensions to arm liftings, lying on the floor to strengthen the upper back because of the surroundings. I also told them to do as beginners 400 instead of 800 metres and 25 push ups and 25 arm liftings per round. The little one was really motivated, did all three rounds of 800 metres. He really worked hard and did almost all push ups and arm liftings (with a little cheating 😉 ) It was a little complicated because we ran outside through rain and muddy ground and did the other two exercises in the living-room. So we lost a little time taking on and off our shoes… or waiting for my cousin. All in all the workout was about 30 minutes and quite fun. I definitely wanna try it again on my own to see my time… 

Wednesday WOD 20/12/12

 

WOD 2

WOD 2

Snatch Day

Team(3) Warm Up

A 10 Snatch Deadlift
B 10 Squats
C Rotate Hands
———————
5 Snatch High Pull
5 Ring Rows
Rotate Arms
——————–
5 rounds
5 Hang Power Snatch+Overhead Squat (one works at the time)
4 Hang Power Snatch+OHS
3 HPS+OHS
____________________
2 snatch

Weight WOD
1 Snatch Deadlift
1 Snatch High Pull
1 Hang Power Snatch
1 Snatch
result: 25 kg weight

WOD 2
8 rounds
3 Hang Power Snatch
5 Ring Rows/Pull ups
8 KB Swing (16kg)
result: (incl ring rows) 7:20 min

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Tuesday WOD 18/12/12

WOD1 KB Swing

WOD1 KB Swing

PA Warm Up
2 rounds 100 Single unders
5 Push ups, 5 KB swings,
————————————
5 times 5 Single unders plus 1 Double under
Kip
4 times 4 SU+1 DU
Kip
3 times 3 SU+1DU
Kip
2×2 SU+1DU
Kip
1SU+1DU
—————————————
WOD1 5 rounds for time
6 Burpees
8 KB Swings (16kg)
10 Toes 2 Bar
WOD 2 Anni
50-40-30-20-10 DU/Sit ups
results:
– DU warm up okay (only problems 1/1)
– WOD 1 time: 6.09 min (first round T2B, 2nd T2B, 3-5 rounds T2B full or half way)
– WOD 2: 3 SU (count as one DU)+1DU per round, except last round: 10DU, time: 9:06 min

WOD1 T2B

WOD1 T2B

Burpees

Burpees

Anni

Anni

About Sport, CrossFit and Me

I explored CrossFit for me around July or August 2012 when I got this amazing you tube link ( http://www.youtube.com/watch?v=tzD9BkXGJ1M ) from my Canadian friend. I was looking around for new sporty challenges in Berlin because I was a bit bored just doing classes at my gym (at least they started offering Les Mills Classes which I really like), running, cycling and playing squash.

I went three to four times a week to Bodypump (http://w3.lesmills.com/global/en/classes/bodypump/about-bodypump/), a weightlifting training using long bars and your own body strengths and I also started Bodycombat (http://w3.lesmills.com/global/en/classes/bodycombat/about-bodycombat/), a workout that combines different boxing styles. Both classes are great and I still go to them, next my my CrossFit training, That’s why some of my friends do think I am a little crazy… ,give me funny names like “Arinator” or call me “Workoutoholic” but the combination of cycling, running, sometimes playing racket, going to the gym and going to my CrossFit box is absolutely prefect for me… 🙂

My goal is do start Xfit more professionally, I really like the idea teaching CrossFit Kids in two years after my big Shanghai adventure… Step One CrossFit Trainer 1 licence at the end of March in good old Nürnberg…

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