WOD and gymnastics 19/8/14

Warm-up
3x
8 scapula push ups
10 zots press with broomstick
12 swings 16/8 I used 12kg

Basic Strength
5x
10 ring push ups
16 plank to push up position (8 each side)
* exactly 1min rest
*use rest to stretch chest and triceps

Warm-up
HPS
2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
2 hang power snatch + 1 overhead squat (14×1)
emom 14
2x hang power snatch + 1x overhead squat
*start light and go up every 2nd minute
*concentrate on form
I did 20/22.5/25/26.5/30/32.5
I did one rep HSP 35kg

Metcon
2rft
300m run
30sec rest
30 burpees
30sec rest
6:36 min

(15min timecap)

WOD18/8/14

Warm-up
2x
8 push ups
10 wall ball
12 hollow rocks
Ido Portal squat routine

3x
6 kb squats
2 box jumps

Basic Strength
Metcon (2 Rounds for reps)
amrap 2:30min
max strict pull ups I did one strict and jumping pull ups
2:30min rest
amrap 2:30min
max strict ring rows (41)
*use rest time to stretch lat

Back Squat (5×10)
*exactly 1min rest in between Sets
*add 2,5-5kg to last weeks weight
52.5 kg

Metcon
emom 15
I. 30m crab walk
II. 12 burpees
III. 200m run

WOD 13/8/14

TUE 12, AUGUST 2014 12/08/2014 – ICKE 1
Warm-up
600m run
then 2x
10 push ups
10 ring rows
10 lunges

Strength
e30sec for 10min
I. 4 ring dips
II. 2 hspu
*stretch chest and triceps in remaining time

Warm-up
HPS
2x
5 snatch grip deadlift
5 snatch grip hang high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
Hang Power Snatch (16×2)
emom 16
2x hang power snatch
*start light and go up every 2nd minute
*concentrate on form

Metcon (4 Rounds for time)
4x
200m sprint
*rest 2min in between runs

Monday WOD 11/8/14

Warm-up
2x
10 lunges
10 wall ball
10 v-up

Ido Portal squat routine

3x
4 kb box step ups
4 box jumps

Basic Strength
5x
2 tempo pull ups
I am still so struggling with my upper body strengths when it comes to pull ups and ring dips. It feels like my left arm muscles and shoulder muscles are gone, so frustrating… I did jumping pull ups instead. When I came down slowly I could feel my loss in my left arm, so weird… 😦
10 ring rows
*1min rest in between sets
* stretch lat during 1min rest

Back Squat (5×10)
*exactly 1min rest in between sets
*add 2,5-5kg to last weeks weight (2 sets 35 kg, then I went up to 47,5 kg)

Metcon
amrap 12
9 thruster 45/30
9 t2b
*buy in 50 wall balls
I finished 5 rounds – RX

Gymnastics and WOD 9/8/14

I did a gymnastics class at the box for the first time before the regular WOD. We worked on our core (2x1min circle training: high knees, hollow rock, superman, plank-push up, scissors on belly), parcticed forward and backwards roll and handstand on the wall (wall walk style). It is so hard to stay tight…

Warm-up
3x
12 kb swing
10 push ups
8 hollow rocks
5 box jumps

Gymnastics
2x DU ladder

4×5 deadlift
*start with bar and find working weight for emom 15

Weightlifting
Deadlift (15×5)
emom 15 (first 3 rounds 50kg, then 52,5 kg)
5 deadlift
*start and finish with the same weight. do not increase or decrease weight.
*choose light weight and concentrate on form

Metcon (Time)
5rft (20min timecap)
30 du
10 kb lunges 32/20
5 box jumps (I forgot to remember my time, I think it was 6 minutes something, the KB lunges felt horrible…)

Back in Berlin WOD Update 5-8/8/14

I arrived in Berlin on Monday in the late afternoon. I decided to rest and went for an morning run on Tuesday. In the afternoon I decided to go to my new old box “CrossFit Icke” which opened last weekend. I wanted to do a wod and see if I would like it. Yes and I was immediately hooked… It felt like coming home. The box moved to Schöneberg which is about a 20 min bike ride from home. It is not as bad as I thought and a nice little warm up. 😉
It looks really nice, a lot of the new equipment already arrived: med balls, barbells, plates, racks, pull up bars, ring, boxes. Rowers, dumbbells, pvc pipes and mobility stuff is missing. I talked to Nico -one of the coaches- already a bit about kids programme and hopefully we can start there something. The box uses “wodify” to sign in, and keep track of workouts and results. You post everything online and can even do this from home, an amazing programme, even I do like the old school whiteboards.
The wods are great and exhausting, I still feel my weaknesses and I am not happy with my performance but I try to accept it and hope to get faster and stronger in the next weeks.

Tuesday
Warm-up
15m bear crawl
then 3x
7 push ups
7 v-ups
then
15m bear crawl

(15min)
Basic Strength
Metcon (No Measure)
emom 10
3 ring push ups
2 plyo push ups
*do ring push ups as slowly and controlled as possible
*stretch chest and triceps in remaining time

Warm-up
HPS
2x
5 snatch grip deadlift
5 snatch grip hang high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
Hang Power Snatch (15×3)
emom 15
3 hang power snatch
*start light and increase weight every 3rd minute
*focus on form and speed

I went up to 30kg but had to go down to 27,5kg because the last reps felt too heavy…

Metcon (Time)
for time (10min time cap)
14 burpees
7 hang power snatch 40/20
12 burpees
6 hang power snatch

4 burpees
2 hang power snatch
2 burpees
1 hang power snatch
time: 5:08 min RX

Wednesday
Warm-up
200m run
10 push ups
10 scapula pull ups
20 scapula push ups
10 scapula pull ups
10 push ups
200m run

Gymnastics
2rnds of 30sec work, 15 sec rest
ghd sit ups
superman
russian twist (12kg)
superman med ball throw
hollow rock
kettlebell chops (12kg)
ab wheel

(15min)
Basic Strength
Shoulder Press (5×10)
*rest exactly 1min in between sets
Here I messed around. I tried to start with 25 kg which became soon too heavy, I did about 5-7 reps, then dropped down to 22,5 kg which also felt too heavy. i did about 4-5 reps. Last but not least I did 20 kg which probably would have been the perfect weight for all the reps, so weak 😦

5rft (20min timecap)
2 wall walks
6 c2b pull ups
12 thruster 45/30
This was horrible. I used 25kg thrusters and my wall walks burned my arms so hard… I needed around 13 minutes to finish and it did not feel good.

Thursday
Warm-up
50 single under
then 3x
1min plank hold
30sec side plank each side

Basic Strength
Ring Dips (3x max reps)
3x
max reps strict ring dips (4/3/2)
12 push ups
*rest exactly 2min in between sets
*during 2min rest, stretch out triceps and chest
I can not believe how hard it felt… I ws able to do 6-7 dips couple of weeks ago… :O
Warm-up
HPC
2x
5 clean dl
5 clean high pull
5 hang power clean

Weightlifting
Hang Power Clean (15×3)
emom 15
3 hang power clean (last sets 40 kg)
*start light and increase weight every 3rd minute
*concentrate on form and speed

Metcon
amrap 4
12 hpc
8 push ups
2min rest
amrap 4
12 hpc
8 burpees
2min rest
amrap 4
12 hpc
8 box jumps
I messed up the HSPU. I just could finish one set of 8. Then 2 plus 7 reps and 2 plus 6(?) RX

Friday
Warm-up
3x
5 kips on bar
10 push ups
15 squats
Ido Portal squat routine

2x
6 wall balls
3 box jumps

Basic Strength

e30sec for 10min
I. 3 pull ups/6ring rows
II. 5 scapula pull ups

Front Squat (5×10) 40 kg
*exactly 1min rest in between sets

Metcon (AMRAP – Reps)
amrap 12
3 wall balls
3 t2b
6 wall balls
6 t2b
.
.
RX 169 reps. I did normal T2B, no kipping…

CrossFit Games Friday and Saturday

On Friday we watched mostly the team events live because there were only 2 of 3 individual events for silver tickets holders available. The triple event was early in the morning, so we just saw the end of it: 3000m row, 300 DU and 3 mile run.

Next to the competition there was a lot of shopping going on. I spent quite a lot money for some awesome stuff… I also went to an 1 hour mobility class with Kelly Starret. He gave me a “no rep” on my stiff deadlift… :O

Most of the individual events we watched in a tent or outside on a big screen. On Saturday I went on my own to the Games. I saw the individual muscle up biathlon and some of the team events. I also did a little more shopping and listened a bit to Jeff Tucker, the CrossFit gymnast hero. I tried some good paleo food as well. 🙂

Going to the Games was a great experience. I felt a bit more connected to the athletes, having the opportunity to compete at the Asian Regionals. Of course they are so out of my league… I saw Marlene Anderson who won the Asian Regionals and she is so strong and was so far ahead of me. But with all the strong female athletes she had to fight hard trough all this events.

But there were also a couple of things I was a bit wondering about. Most of the people (including me) looked a bit too funny with their CrossFit shirts and their little “Strong / Your workout is my warm up/ Strong is the new skinny/ etc.” sentences on their shirts. Also the big sponsor was selling all this stuff with its brand so huge on every shirt, pants etc for so much money… This seemed crazy, paying shit lots of money for being a walking advertisement…

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