WOD 28/10/14

du ladder
then 2x
7 ring rows
7 hollow rock
14 lunges
then 1x
blind du ladder

Bench Press (5 – 5 – max reps)
1×5 @60% 35
1×5 @70% 40
1x max reps @80% with perfect form 7×42,5 felt heavy today 😦
2×10 @ 45% 27,5
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Strict Pull Ups (4x max reps)
4x max reps pull ups
*rest exactly 2min in between sets
*try to beat last weeks score by 1rep
*if you cannot beat yourself, add another set
Felt very hard and my left shoulder was hard to activate, it got worse again 😦

Metcon (Time)
30m bear crawl
21 du
15 swings 24/16
9 burpees
1min rest
8:59 RX

Late WOD 27/10/14

27/10/2014 – ICKE 1
6 squats. 6 push ups. 6 swings

Hang Clean + Jerk
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean
5 split jerk

e1:30mom 15
2×5 27,5 30
3×4 35 37,5 40
5×3 42,5 45 47,5 50 52,5
*increase every set by 0-5kg

Basic Strength
Metcon (No Measure)
3 strict deficit hspu 2x20kg/1x20kg plate I did 3 negative, using an ab mate and two 20kg plates
4 strict hspu 4/3/3/4
5 hspu kipping with plates and ab mat
*exactly 1min rest

500m Row (Time)
Max Effort 500m Row
*repeat for a total of 3 efforts
*score is fastest time
1:49. 1:57. 1:49

WOD 22/10/14

I started practicing Muscle ups. I did four in total, felt fine. My dip is still strict which makes it harder not using my legs…

3min row

5 deadlift with barbell
7 squats
9 mountain climber

Basic Strength
Deadlift (5 – 3 – max reps)
1×5 @65% 70kg
1×3 @75% 80kg
1x max reps @85% with perfect form (max 6 reps) 6×90 kg
2×10 @ 50% 60 kg

*rest 2min in between sets

emom 12
I. 8 weighted sit ups 15/10 15kg
II. 8 strict t2b
III. ME L-sit
IV. 8 superman halo 2.5/1.25 2,5 kg
V. 8 good morning 45/30
VI. ME active hold

Metcon (Time)
for time
21 – 15 – 9
goblet squats 32/24
RX 6:36 min

WOD 21/10/14

I did some weightlifting training before:

1) snatch drop (15kg, 20kg, 22,5 kg, 25 kg, 27,5 kg, 30kg)
2) Overhrad Squat 5x 35/37,5/40 3x 42 1x 45/47,5 and 50 kg

1x du ladder
8 plank to push up (4 each arm)
4 squats
8 scapula pull ups
4 pistols (2 each leg)

Basic Strength
Bench Press (5 – 3 – max reps)
1×5 @65% 35kg
1×3 @75% 40kg
1x max reps @85% with perfect form 6×45 kg
2×10 @ 50% 30 kg
*rest 2min in between sets

Strict Pull Ups (4x max reps)
max reps strict pull ups
*rest exactly 2min in between sets
*try to beat last weeks score by 1rep
*if you cannot beat yourself, add another set
6/5/4/5 last set was more 4 1/3 😉

Metcon (AMRAP – Reps)
amrap 9
120 du
60 thruster 20/15
30 front rack lunges 20/15
15 burpee box over with medball
amrap pistols
RX 11 (not alternating)

German Throwdown WOD 2 and WOD 20/10/14

The 2nd wod is announced: http://www.germanthrowdown.de/index.php/gtd2-115.html

It actually sounded better than it felt. I was really exhausted, had problems breathing during the lunges and had to stop in between, my HSPU felt so bad the last reps and I just finished 6 rounds plus 2 reps. I am still thinking about my strategy anf if I could do better. Even I am not sure about my HSPU I will repeat the wod on THursday afternoon My goal are 7 rounds…

3x 1min plank hold & 30sec side plank each side

3x 6 swings 6 squats 3 push ups

Power Clean + Jerk
5 clean deadlift
5 clean high pull
5 power clean
5 split jerk

Clean and Jerk (1×1)
power clean + jerk
e1:30mom 15
2×5 35 kg 37,5 kg
2×4 40 kg 42,5 kg 45 kg
2×3 47,5 kg 50 kg
2×2 52,5 kg
2×1 55kg
*increase every set by 0-10kg

Basic Strength
Metcon (No Measure)
emom 10
I. 7 strict hspu I did 4 the first set and then tried to do between 4 and 7 (using an ab mat)
II. 15sec kb bottom up hold each arm 12kg right and 8 kg left side FELT HEAVY

Metcon (2 Rounds for reps)
2x for max reps

amrap 2
7 power clean 60/40
7 pull ups
2min rest
RX 2 rounds plus 4 & 2 rounds plus 5

Saturday WOD and Skill Training

3x 4 push ups & 6 squats
2x 2min banded hip flexor stretch (1min each side) & 2min ido portal squat routine

2x 3 wall balls & 3 kb squats

Basic Strength
Back Squat
1×3 @60% 55kg
1×3 @70% 65kg (?)
1x max reps @80% with perfect form 10×70 kg I am not sure if I was deep enough, felt heavy today..
2×10 @ 45% 50kg
*rest 2min in between sets

18 hollow rock
15 weighted sit ups 15/10 I used 15kg plate which was hard but manageable
12 t2b
*1min rest in between sets

Metcon (Time)
100 alternating kb snatch + ohs 24/16
RX 13:56 it was the fastest RX time (only me and another girl did RX) but it was a horrible WOD… The movements felt fine, they were just very exhausting because of the amount of them…

In the afternoon I came back to practice on my skills. I did Hang Snatches for the first time after months. Technique still sucks, I went up to 35 kg, practiced snatch drop up to 27,5 kg and then we did some butterfly skill work and practiced some drills. I start getting an idea of the movement but still have no feeling for it. Now I have to stay on and practice them…

German Throwdown 14.1


8:56 min

It was not as bad as I expected…, the cleans felt okay, the C2B pull ups got harder the last 2 rounds but I m happy I made it. 🙂

PS: I looked up my ranking today and it is kind of disappointing… Haha, just sitting in 108. Jajaja, I am still far away from being a strong athlete and I probably won’t get much better anymore… Hello age of 35 :O

I do think there are a lot of real good athletes registered, even from the US. All athletes are in the elite class and it is only 233 registered ones but because it is elite, I guess most of them are really good and strong. So perhaps it is at least good to be able to compete in this league with my non sport background and being not the last one. Mmh, I hope I get stronger and better next year to be able to finish in the top 50…. One year to go… STAY STRONG and MOVE ON!

German Throwdown…

It used to be the “Cry me a river” challenge, where people can register online, do 3 workouts, post the resulta on the website and the best will be invited to the final competion. As CrossFit grew, the competition has grown as well. This year it is called the Throwdown and the finlas will be held in November. It is a bit like the regionals: I did not want to register but last I did because people at my box asked me a couple if times and i kinda felt obligated to register. I am still not 100 percent fit, feel my shoulder back pain and also my left arm is a bit weird. But as the Crossfit Open workouts are kinda managable for non athletes I was thinking the same about the Throwdown wods… , more endurance based and less weights. But unfortunately it is not like that. The first wod for professionals is:
5 rounds for time:
– 5 (power) cleans 50kg for girls
– 9 chest to bar pull ups – No time cap

Now I am struggling and I am worried… My one rep max is probably around 55kg, how will I manage to do 30 cleans, using a 50kg bar?!?! 😦 So far not so many girls posted results. I think a lot of the girls are also struggling with the wod… For the first one it is quite hard. I will rest tmw and try Friday afternoon but I am really really not confident.