Weekend away 26/4-28-4/13

No CrossFit between Friday and Sunday, I went to a festival at the baltic sea. So my body got a bit rest. I ran Friday morning a little 5k one and did a 9 sth on Saturday. I wanted to train for the Strongman which takes place next weekend. Unfortunately my lower back started to hurt, hopefully I still can make it

Fighting Double Unders 24/4/13

When it comes to a timed WOD my Double Unders suck.I step into the rope, lose my paste, get upset and mess it up… So the same happened during this WOD, so I felt disappointed and slow. My time was the fourth best at this day but there was a lot of space between me and the first and second which unsatisfied me because I felt like I tried my best which sucked (8:55 min/10:07 min/ 10:36 min I: 11:51 min)


WOD 23/4/13

I dunno what’s going on but I felt weak and tired during the WOD The result was ok but my motivation and enthsiasm wasn’t there…, mmh, dont like that- def have to go for a morning run to stay on task!!!

Warm Up
2 rounds
200 m
10 Burpees
10 squats

3 rounds
5 PC

4 rounds
4 cleans
(add weight)
1 max rep clean (47,5kg), not that good

WOD Helen

WOD 22/4/13

Well, perhaps I did a little overtrain yesterday…, 5k run in the morning, Bodycombat in the afternoon and Xfit at night. I  took part at a challenge, called “Cry me a river”, three different WODs in three weeks…

WOD 1 AMRAP 9:  
50 SU (25DU),
20 Squats, 15 Sit ups,
10 Push ups,
5 Burpees, afterwards rowing for 3 minutes and counting everything together… 

Me leg hurt a little and I am still struggling with shoulder pain (welcome to the CrossFit world 😉 ). My overall score was 548 reps, not that good… But after three workouts, what should I expect…, stupid me! Perhaps I ll repeat it on Friday or so…

Warm Up
50 SU
2x 5SU+1
3x 4+1DU
4x 3+1DU
5x 2+2DU
6x 1+1DU

3 rounds
5 PS

3 HS
3S (add weight per round)

1 rep max Snatch
result: 25kg/35kg


WOD 17/4/13

Warm Up
20 Squats
20 Lunges
20 m Duck Walk

3 rounds
10 Step Ups
10 KB Swing (12kg)

2 rounds
5 Box Jumps
5 ?

Back Squat 3×5 @ 90% of 3 RM
result: 65kg (3 rounds), 67,5kg (2 rounds)

30 Back Squats
30 KB Swings
30 Lunges
30 Pull Ups
30 Box Jumps
30 Weighted Sit Ups
30 Burpees

result: 8:47 (best time, yeah… 😉 )
Back: 35 kg, 20kg KB


Awesome EMOM 15.4.13

Warm Up
20 m bear crawl
20m crab walk
20m hand to toes walk

3 rounds
20 SU
10 Hollow Rock

3 rounds
5 push ups

2 rounds
5 PS

5 rounds
2 HS
2 Snatch

5×3 Snatch
weight: 27,5kg

EMOM 20min
a) 2 Power Snatch (25kh)
6 Pull Ups
12 KB Squats (12kg)
b) 2 Power Snatch
6 KB Swing (20kg)
12 DU/24SU

Wod Fran 21-15-9

It was the second time I did Fran, first time in Nürnberg during the CrossFit Seminar and now at the BLN box. I was a bit scared, still hd pain from Fun Friday in my shoulders which sucks if u do Thrusters and pull ups.

Fran is a benchmark workout, not any workout, it is the classical one, the first one Greg Glassmann “invented” in his garage. It is a full body workout which can make u puke…
21 Thrusters- 21 Pull ups
15 Thrusters – 15 Pull ups
9 Thrusters – 9 Pull ups

of course, as fast as u can…