WOD 28/1/15

Warm-up
4min row
4min – 1min plank & 0sec side plank each side

Power Clean
2x
5 clean deadlift
5 clean high pull
5 power clean

e1:30mom 15
5 power clean
*increase weight every 2nd set
*focus on speed throughout all sets
35/40/45/50/52.5

Basic Strength
2x
50sec work, 15sec rest
hip extension
L-sit
superman medball throw
weighted sit up 20/15
zots press 15kg
hollow rock
hold back support

Metcon (Time)
for time
21 – 15 – 9
power clean 60/40
burpee over the bar
RX 6:42 (too slow with the cleans, tired after all the work we’ve done before)

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WOD 27/1/15

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Warm-up
2x 40 su
10 scapula pull ups
5 push ups
5 hollow rocks

Skill
Metcon (No Measure)
3x
2:30min work on pull ups
2:30min 20du /du variation
5kb clean each arm
*focus on quality movement
*rest as needed
I practiced butterfly pull ups. I still have to work on bringing my chest to the bar…

Basic Strength
Kettlebell Press (5×5)
*rest 1min 12kg

Metcon (No Measure)
3x
8 Y’s
8 T’s
8 I’s

Metcon (No Measure)
emom 12
I. 10 hspu ab mat and 20 kg plates
II. 12 alternating kb clean 32/24
III. 14 burpees
RX but could not finish the 10 HSPU
1st rd 10 2nd rd 8 3rd rd 7 4th rd 5 or 6

WOD 26/1/15

Warm-up
4min row 4min 1min plank
30sec side plank
4min ankle mobility

Basic Strength
Front Squat (7 – 5 – 3 – 7 – 5 – 3)
1×7 @70% 50
1×5 @75% 52.5
1×3 @80% 55
1×7 @75% 52.5
1×5 @80% 57.5
1×3 @85% 62.5
*rest 2min in between sets

Metcon emom 10
I. 30sec max reps seated kb press
II. 30sec max reps ring rows

Metcon
2k Row Max Effort
RX 8:15 horrible…

WOD 24/1/15 and Challenge Makes you Bäääm Qualifying WOD

After teaching the 2nd preschool class I did the regular WOD. I came back in the afternoon to do our first qualifying WOD for

https://www.facebook.com/pages/Challenge-makes-you-B%C3%84%C3%84%C3%84M/1421488718111154?sk=timeline

Warm-up
2x 30 su 10 good morning w/ barbell 5 dl w/ barbell 5 push ups

Skill
3x
2:30min work on handstand
2:30min 20 du / du variation
10 hollow rock
10 swings

Basic Strength Deadlift
1×5 @75% 80kg
1×3 @80% 87.5kg
1×1 @85% 95kg
1×5 @80% 90kg
1×3 @85% 95kg
1×1 @90% 100kg
*rest 2min in between sets

Metcon
emom 16 for total reps
I. row max cal
II. rest
III. max reps push press 35/20
IV. rest
RX 177 reps
rowing 18 calories
push press always 30 sth

WOD 23/1/14

Warm-up
1x3min row
3min 30sec hollow hold
30sec back support hold
2x on bench to strengthen and activate back shoulder muscles
5 I’s
5 T’s
5 Y’s
HPS 2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Hang Power Snatch (3×2)
emom 15
2 hps
25/30/32.5/35/37
*increase weight on every 3rd set
*focus on speed throughout all sets
This is still not much load in comparing to how long I’ve been doing crossfit but snatch is my weakness because of my left side on the one hand but also because of my mind. I am always scared to hurt myself, try to do everything perfect and mess it up then. My pull and shrug is not working at all as soon as the weight gets a bit heavy. My back bends and I start pulling too early…, damn it! I could do the sets of 37.5 unbroken, at least… :/

Basic Strength
3x
10 push up
8 diamond push ups
6 push up to elbow
4 inverted push up
2min rest It felt good but I have to stay tight in my core!!!!!

Metcon (No Measure)
amrap 8
7 ohs 60/40
14 t2b
14 swings 24/16
RX
My arms were tight after the push up section… I did the firs OHS slow but unbroken, 2×7 kipping T2B. I finished the 3nd set and started one more set, 7 OHS, 14 T2B, 1 Swing. I took breaks in between, my arms hurt, OHS did not feel balanced all the time…

WOD 22/1/15

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3 min Squat routine before the 7 sets…

Warm-up
3min row
3min 4 wall balls 4 sdhp
1 kip & freeze with partner
3min ankle mobility
3min squat

Skill
3x
2:30min work on handstand
2:30min row

Basic Strength
Back Squat (7×7)
*rest 2min between sets
*increase weight by 2,5 – 10kg to last week 65kg

Metcon (No Measure)
emom 14
I. 14 sdhp 24/16
II. 8 burpee box over

WOD 21/1/14

Warm-up
3x 15 mountain climber 5 box jumps 10 swings 5 hollow rocks

HPC
2x
5 clean dl
5 hang clean high pull
5 hang power clean

Hang Power Clean (3×2)
emom 15
2 hpc
*increase weight every 3rd set
*focus on speed throughout all sets
35/40/45/50 1×55/2×57.5 (last two sets not unbroken, problems to reset)

Basic Strength
2x
50 sec work, 20sec rest
ghd sit ups
superman
candle stick to lever
zots press (15kg bar)
hollow rock
bridge up
floor wiper

Metcon amrap 10
14 wall balls
10 hpc 50/35
10 s2o 50/35
RX 3 rounds plus 29 reps
My s2o were shit, they took me too long, I had to rest more than I should… But after all the other bodywork I focused on, I forgot a bit about push press, jerk etc… I am also a bit weaker after not doing overhead stuff so often because of the pain

Ari cool down strict pull ups:
6/4/5

20/1/15 Muscle up and Handstand work

Warm-up
3x 15 mountain climber 7 hollow rock 3 push ups

3x 3 wall extensions & 9 T’s

Skill
3x
2:30min work on handstand
2:30min 50su 10 hollow rock 10 kb snatch (it was a swing kettlebell snatch which I have never done before but it felt okay, my left arm hurt a bit. I started with 12kg and then tried als 16kg, right was easy, left a bit more tricky but fine)

Basic Strength
Shoulder Press (1x max reps)
shoulder press
max reps press @80% 6x35kg (one more than last week)
max reps press @70% 8×32.5kg
max reps press + max reps push press @60% 10x30kg (and two push press)
*rest 2min between sets
*if you fail to strict press the weight in your last set, continue with push press until failure
*score is max reps strict press in your last set

Metcon AMRAPs 5

5 kb snatch 24/16 each arm
5 bar muscle ups I did ring muscle ups

i Finished one round plus 5 ring muscle ups, still only do them one by one
2min rest
amrap 5
10 burpees
10 t2b
RX 4+1
in total 99 reps

Monday WOD & Benchmark 20/1/15

I went to the 12pm class because of my short workday and we did “Fight gone bad” for three rounds today. It was really really exhausting. I already did it once (link attached) and I got better this time, more than 300 reps, last time I had 287. So far I am the female winner tonight at our wodify…, yeah… ;)I think three guys were faster, one of the coaches did 390, amazing and crazy but I do think because of the rowing guys do have a bit of advantage there. Another one did 331 and number three 312. I had 310, also counted my first two wall balls as no reps. I tried to stick with the rules. Wall balls were horrible but also sumo highpull deadlift was crazy in the last round…

Warm-up
3min row
3min 5 push ups 6 wall balls 7 sdhp

3min ankle mobility & 3min squat routine

Basic Strength
Front Squat (5 – 3 – 1 – 5 – 3 – 1)
1×5 @75% 60
1×3 @80% 62.5
1×1 @85% 65
1×5 @80% 62.5
1×3 @85% 65
1×1 @90% 70kg and another one 72.5kg

*rest 2min in between sets

Metcon (No Measure)
emom 10
I. 2 inverted push ups
3 plyo push ups
II. 3 strict pull ups (weighted if possible) I started with 2.5kg and went up to 5kg

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
sdhp 32/24 kb
push press 35/25 kg
RX 310

https://arilovescrossfit.wordpress.com/2013/06/29/crossfit-back-to-the-roots/

Saturday WOD and Team Training 17/1/15

We had our first preschool kids class in the morning which was pretty fun…

http://ari-crossfit-kids.blogspot.de/

hThis is the website I try to post everything around CrossFit Kids class….
Warm-up
3x 12 lunges 4 push ups
4 deadlift with barbell
1x 30sec hollow hold 30sec back support hold

Skill
3x
2:30min work on handstand
2:30min 20 du / du variation
10 swings (I did left KB bottom up)
10 hollow rocks
Basic Strength Deadlift
1×6 @70%
1×4 @75%
1×2 @80%
1×6 @75%
1×4 @80%
1×2 @85% 95kg
*rest 2min in between sets

Metcon (2 Rounds for reps)
amrap 7
2 wall walk
4 box over
7 t2b
RX 7 rounds
2min rest

amrap 7
20 ohs 45/30
40 cal row
70 du
RX 1 round + 14 OHS

Afternoon Training
I did backsquats, worked up to 3x85kg. I used a med ball in the last two sets to make sure I go deep enough… It felt seriousely heavy. I also did some skill training, worked on my clean…

Team AMRAP 20
teams of 4,
run 600m as team
60 clean and jerk /40/60 (2 work, two rest)
30 synchronised goblet squats 24/32

We finished two rounds and started the running…