Rest Days

This slideshow requires JavaScript.

Advertisements

Wodathlon Christmas WOD Sunday, 21st 2014

It supposed to be my rest day but because of the special occasion I went to the box. Actually I could have stayed longer and do some more wods but I promised not to be there for more than two hours and of course it became four… :/ There were 24 wods in 12 hours, from 10 am to 10 pm. Some were easy going some crazy shit… I started at 1:30 pm with one max rep strict pull ups. I did 15kg but it was haaaaaard. I finished at 4:30pm with a circle training.

1) Find one max strict weighted pull up 15kg

2)
3rft
30m bear crawl
7 hspu
7 ring dips RX 4:31 min

3)
2rft
20 deadlift 60/40
10 high box jumps RX 1:46 min

4)
11.: Front Rack Lunge (5×5)
e2mom 10 55kg

5)
10rft
3 strict pull ups
5 push ups RX 4:24 min

6)
for time
10-1
sit ups
goblet squats 24/16 RX 3:16min

7)
2x
40sec work, 20 sec rest
I. ghd sit up
II. plank hold
III. weighted sit ups
IV. superman halo
V. superman med ball throw
VI. ohs hold
VII. floor wiper No measure

Partner WOD & Team Training Saturday 20/12/14

Warm-up
3x 20sec work, 10 sec rest
squat
plank hold
ring row
active hang

2×3 turkish get up each arm

Basic Strength
Turkish Get Up (3×5)
3×5 turkish get ups each arm
16/16/20
*increase weight with every set
*rest 3min in between sets

Metcon (AMRAP – Rounds and Reps)
teams of 2
1 works, 1 rests

amrap 20
50 pull ups
500m row
50 kb push press 16/8
500m row
I worked with another girl… She was fighting so hard during her rowing… 🙂 So we had 2 full rounds, plus rowing and one kettlebell push press 🙂

In the afternoon we met for a team training.
In teams of three, four teams

40 deadlift 70/100 kg
60 hang power clean 45kg/
80 front squat 40/
100 shoulder to overhead 35kg

I worked with one guy and one girl. The challenge was not let the bar down during transitions. It worked pretty well. I rx the weights, the guy, too. The other girl used some lighter weights for deadlift, clean and squat, so we had to change the weights more often but it worked fine. We finished third, which was fine and fun…

WOD 19/12/14

Warm-up
3x 50su 4 push ups 6 scapula pull ups

Basic Strength
e30sec for 20min
I. 15sec hold ring push up support
II. 5 ring push ups
III. 15 sec hold active hang
IV. 5 strict pull ups

Metcon (No Measure)
3x 1min plank hold 30sec side plank each side

Metcon (3 Rounds for calories)
e3mom 18
I. row for cal
II. rest

I finished with 143, third place, one has 144 and one 145, first I thought i am pretty bad because I did not feel so good and was not able to give 100% but I think it was still ok. Nevertheless I wanna improooooooove my rowing!!!!!

18/12/14

Warm-up
5x 6 lunges 4 push ups 4 ohs with broomstick 6 sit ups

Basic Strength
Overhead Squat (7×3)
*increase weight on every set
*rest 1min between sets
I finished with 52,5 kg, next time definitely 55kg!!!!!!!

Front Rack Lunge (5×6)
*increase weight on every set
*rest 1 min between sets
I finished with 57,5 kg. I should have jumped from 55kg straight to 60kg…

Metcon
emom 10
9 push ups
9 superman
9 ring rows

1min rest

e30sec for 10min
I. 8 floor wiper
II. 10sec L-sit

Partner WOD 17/12/14

Warm-up
3xm6 partner wall balls 6 kb clean & jerk 6 burpees

Skill 2x
2:30min work on handstand
2:30min 10 swings 5 hollow rocks 2:30min row

Metcon (Time)
in teams of 2
for time
2k row
100 swings 24/16
80 kb lunges 24/16
60 push ups
40 kb clean and jerk 24/16
20 burpee box over
*buy in: 50 partner wall balls
*1 works, 1 rests

The WOD was quite fun even I felt a bit tired after all the WODS and past CrossFit hours. I worked with strong girl so we kin da made it quick through. The worst part was definitely the rowing, I am still not happy with my performance…
RX 21:07min

Tuesday 16/12/14

Warm-up
3×50 su 8 scapula pull ups 4 push ups

Basic Strength
Bent Over Row (7×5)
e2mom 14
5 bent over row
*hold top position for 3sec
*increase weight as needed
finished with 40kg

Seated Kettlebell Press (5×8)
e2mom 14
8 seated kb press
*increase weight as needed
started with 8kg but then switched to 12kg

Metcon (No Measure)
e30sec for 10min
I. 7 kb external rotation pull each arm
II. 15sec active hang

1min rest

e30sec for 10min
I. 1 negative pull up behind neck
II. 3 heavy kb row each arm 24kg

15/12/14

Warm-up
3min row
3min 10 lunges 8 swings 6 hollow rock

2x
5 deadlifts
5 clean high pull
5 power clean
5 front squats
5 split jerk

Metcon (Weight) emom 40
I. 14 sit ups
II. 12 burpees
III. 4 deadlift
3 power clean
2 front squat
1 split jerk
IV. rest
*you can in- or decrease your weight on every set
*do not drop the bar during the complex
started 35kg, finished 52.5kg

12/12/14

PRÄÄÄÄSS
Warm-up
3x 6 ring rows 12 squats 6 swings 12 scapula push ups

Basic Strength
Shoulder Press (1×1)
take 20min to find 1RM
*take 3-5 sets to warm up
finish with
1x max reps @80% of new 1RM
1x max reps @70%
1x max reps @60%
42,5 kg (second try, failed first one)

Metcon (AMRAP – Reps)
emom 10
I. 8 ring rows
8 push ups
II. 8 kb rows (4 each arm)
8 push up to elbow

then with no rest

emom 10
I. amrap
3 burpees & 5 t2b
II. rest
RX 90 reps?!