WOD 30.09.14

Transition Week
Warm-up
15m duck walk
then 2x
5 burpees
5 scapula push ups
5 ohs with broomstick
5 zots press with broomstick
then
15m duck walk with broomstick overhead

Metcon (AMRAP – Reps)
for total reps

amrap 8
40 thruster 20/15
20 burpees over the bar

2min rest

amrap 7
30 sit ups
15 swings 24/16

3min rest

amrap 6
20 lunges
10 pull ups
5 rounds+?
4min rest

amrap 5
10 wall balls
5 ohs 45/30
4 rounds plus 1

RX 582 reps in total

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Monday WOD 29/9/14

Transition Week
Warm-up
15m bear crawl
5 squats
5 hollow rock
15m lateral bear crawl left
5 squats
5 hollow rock
15m lateral bear crawl right
5 squats
5 hollow rock

3x
2 turkish get up each arm

(25min)
Basic Strength
Turkish Get Up (3-3-3-3-3)
*5×3 each arm
*no rest between left and right arm
*exactly 1min rest in between sets
*try to increase weight after each set
I started with 12kg, switched to 16kg with my right arm in round four and tried 16kg right and left arm round five. I was able to do 2 1/2 with my left arm but then I had to stop because I wasn’t stable anymore, still not too bad. Only thing that worries me, my left mar hurt a bit during some moments, the same pain I already had in Shanghai …. :/
(15min)
Metcon (AMRAP – Reps)
amrap 1
strict ring dips
2min rest
amrap 1
push up to elbow
2min rest
amrap 1
strict push ups
13/15/23

Metcon
1000m Row (Time)
Max Effort 1000m Row
4:03 min
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WOD & Fun Friday 26/9/14

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Test Week
Warm-up
2x
15m bear crawl
15m crab walk
10 hollow rock
10 squats
Ido Portal Squat routine
2x
3 wall balls
3 box jumps

Weightlifting
Front Squat (find 5RM in 20min)
*finish with max reps @80% of new 5RM
*keep perfect form
76,5 kg

3x
max reps strict pull ups
12 ring row
*exactly 1min rest in between sets
*stretch during rest
4/3/3

Metcon
amrap 9
30 cal row
30 sit ups
2min rest
RX 176 reps
amrap 9
30 du
30 alternating kb snatches 24/16
RX 165 reps

FUN FRIDAY

3 x AMRAP 9 four people per team, one works, one minute rest between each amrap

1) 50 m 50 m sled pull backwards (?)
2) 500m row
3) 50 m prowler push (60kg or so?!)

WOD 24/9/14

Test Week
Warm-up
2x
20sec sit ups
10 sec rest
20sec scapula push ups
10 sec rest
20sec squats
10sec rest
2x
5 ohs
5 sots press

Basic Strength
Shoulder Press (find 5RM in 20min)
35kg- not easy but I made it 🙂
*finish with max reps @80% of new 5RM 13 reps x 27,5kg
*keep perfect form

Metcon
e30sec for 12min
I. 2 tempo ring push ups
II. 6 push up to elbow
I started with 6 push ups to elbow, went down to 4 plus 2 on my knees and the last sets I did 3/3, I finished with 6 regular ones

Metcon
for time
18 – 15 – 12 – 9 – 6 – 3
overhead squat 45/30
pull ups
RX 10:06 min

WOD 23/9/14

Today it was Hang Power Snatch… I really got upset in between. I started well but when I reached 37,5 kg which is about 82,6 lbs I got scared and screwed up. It felt so heavy today, my technique got worse as heavier it got and I was afraid to get under that bar. i still don’t know how to fix this. Last but not least I finished three reps with 37,5 kg but the last one did not look very descent… My long term goal is to reach 45 kg, my short term goal is 40kg BUT I have to work on my form… :/

The AMRAP was really cool. I finished first from all wods today which makes me smile. Wallballs got so much better, I did the first two or three rounds unbroken and then just broke between 6 or 7. For the snatch I used 20kg which was f***ing easy because I am not lifting very heavy with my three max rep…

After the wod I did 3 unbroken pull ups and after a little break another one, did three strict HSPU with an ab mat and finishes with some strict ring dips.

Test Week
Warm-up
2x
5 ring row
5 push ups
10 hollow rocks
10 lunges

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

Weightlifting
Hang Power Snatch (find 3RM in 20min)
(20min)

Gymnastics
emom 12
I. 30 mountain climber
II. 20 sit ups
III. 10 superman medball throw Felt easier then in the beginning, still shoulder hurts 😦

Metcon
amrap 7
13 wall balls
7 burpees
*emom do 5 hps @50% of 3rm hps

RX 121 reps

WOD 22/9/14

Test Week
Warm-up
200m run
Ido Portal squat routine
3x
3 goblet squats
3 squat jumps
3 hollow rock

Basic Strength
Back Squat (find 5RM in 20min) 75 kg
*finish with max reps @80% of new 5RM 15x60kg
*keep perfect form

Metcon (No Measure)
e30sec for 12min
I. 4 chin ups
II. 7sec hold top of chin up
I started with 2 strict chin ups- finished 6 rounds, then did 1 strict chin up and one negative for two or three rounds, went on with two negative and last round one strict and one negative. As more tired I got as more I had problems to use my left and right shoulder. At the end I was pulling more with my right arm and shoulder but it got better…

Metcon (3 Rounds for time)
3rft

200m run
20 swings 24/16
15 t2b
10 burpees
RX 2:25/2:45/2:49

CrossFit Rowing Certification

I registered for the CrossFit Rowing Trainer calss acouple of weeks ago. The seminar was held by Erin Cafaro, a former olympic rowing medal holder from the US at myleo. It was quite funny because three weeks ago she held the seminar at Reebok CrossFit MeWellness, my old box in Shanghai… So I was talking a bit about CrossFit there. The class was interesting, we spend the day on the rower, talking and practicing technique, she compared it with weightlifting: legs, hips, arms. They filmed some of us during a rwoing wod and discussed afterwards our movements and what to fix. I learned a couple of new things and tried to use them. It was really helpful to see people on the screen and try to fix their rowing.Me for myself learned not to pause at the end before “recovery” and also to open my hips more, trying to avoid pulling so hard with my arms. We spoke about programming and did two wods, even it was my rest day. :O

WOD 1
4x (on 6,8,2,4dumper settings)
3 min rowing
1 min rest
30 sec rowing (hard effort)

WOD 2 partner WOD
3000 m row (one rows 500m than switch)
150 ball slams
150 push ups
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Saturday WOD 22/9/14

Heavy Adaptation Week
Warm-up
3x
20 single under
10 good morning with barbell
10 deadlift with barbell

Weightlifting
Deadlift (7×5)
*exactly 2min rest in between sets
*start light and increase weight with every set
4×87,5 kg

Gymnastics
3x
40sec superman
15sec rest
40sec hollow rock
15sec rest
40sec floor wiper
15sec rest

Metcon
10-1 reps for time (20min timecap)
burpee box over
hspu
RX 11:47 min

WOD and Fun Friday 19/8/14

Warm-up
2x
100m run
6 box jumps
8 push ups
Ido Portal Squat routine
2x
8 goblet squats
10 hollow rocks

Basic Strength
Front Squat (7×3)
e2mom 14
3 front squats
*start @ last weeks 5×10 weight
*increase weight every set
Metcon (No Measure)
e30sec for 10min
I. 5 push up to elbow
II. 3 strict ring dips

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX 8:57

Fun Friday
Warm-up
Metcon (AMRAP – Rounds and Reps)
in teams of 2

amrap 30
50 t2b
30 burpee box over
5k row