Back Squat
4×60
4×65
3×4 70 kg
Skills
Kipping muscle up
Strict HSPU

Warm-up
3x 40 su 10 ohs
10 scapula pull ups 5 push ups

Weightlifting
Zots Press
12 – 10 – 8 – 6 – 4 – 2
10-12.5-15-20-25-27.5-28.5
*increase weight as needed
*end with a heavy set of 2
*rest 1-2min

Basic Strength
e30sec for 10min
I. 2 t2b hold top for 3 sec
II. 5 superman medball throw

Metcon
for time
10-1
t2b
s2o 50/35
RX 5:15 min

WOD and little training session 23/3/15

Warm-up
3min row
3min 5 hollow rock 5 push up 5 squat 3 wall extensions

Basic Strength
Snatch Grip Press behind the Neck
4×5 15/17.5/20/22.5
3×4 25/2×27.5/
2×3 30/32.5
*work up to a heavy set of 3
*rest 1-2min

Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 3 weighted pull up 5kg
II. 3 weighted ring dip 2.5kg

Metcon (3 Rounds for reps)
amrap 3
5 thruster 60/40
5 c2b pull ups
4rds+1
2min rest
amrap 3
5 thruster 50/35
5 burpees over the bar
2min rest
4rds+1
amrap3
5 thruster 40/30
5 t2b
6rds+2

bench press
5×8 36kg

deadlift
5×1 90kg

15.4 and open gym training 21/3/15

After a descent breakfast I went to the box to do 15.4:
http://games.crossfit.com/workouts/the-open

Workout 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb. = 56kg for females

56 kg is really heavy in comparing to the weights they used the years before. So you see the separation between RX and scaled. They introduced the scaled and set the RX on a higher level. After 2 1/1 years of CrossFit I am able to lift 56kg but it is still not an easy weight for me… Last year at the regionals I was struggling with getting up the weight for the front squats , at least I see now my progress. The HSPU are the main area to focus on this wod because your arms get tired and your muscles get tight so you have to be clever about the rest in between the HSPU.
I started unbroken in the 3 and 6 set of HSPU, I broke down the set of 9 in two sets. The cleans I did one by one. I think I should have gone back to the bar faster, I took too long in between getting the bar up. I broke down my set of 12 HSPU in 4’s and 3’s, did 6 cleans and went back to the HSPU. Here I lost time I had two no reps right behind, so close to the wall but could not touch it with one feet, the other one I lost my left arm control. So I needed three attempts for one rep, this was annoying I lost lots of time…
I did 5 more cleans and the time was up. I was a bit upset that I did not make the last clean… I had 65 reps in total. I think I can go up to 70 if I am a bit more careful with the HSPU and go back to the bar after each rep a bit faster. So I do not know: should I try again…?

Afterwards I stayed and did lot of extra work but I wanted to get done with my sets and skill training…

a) Front Squat (week 3, first set)
It was deload sets:
3x 60% 52.5kg
3x 65% 55kg
3x 70% 57.5kg

b) Back Squat (week 3, first set)
It was deload sets:
3x 60% 60kg
3x 65% 65kg
3x 70% 70kg

c) WOD 6 rds 30 sec work/30 sec rest
1) sled backwards (55kg)
2)prowler push (60kg)
3) strict kettlebell press left12kg, right 16kg
4) flip tire

d) deadlift (2nd part of the cycle)
5×3 75% = 85kg

e) push jerk
unbroken sets
10x30kg
7x35kg
5x40kg
3x45kg
5×1 50kg

f) strict muscle up
1-1-1-1-1-1-1-1-1-1
rest as needed (I did in between 40-55 sec)

g) in between I finished 6×6 strict pull ups

Me in the background with my red regionals short…, I love these bars…
10374027_851170768276829_2492514772548845954_n

WOD 18/3/15

Front Squat
2×57
2×62
5×3 66

Shoulder Press
7×30
4×34
3×4 38.5

Gymnastics
ring muscle up
strict HSPU
bar muscle up
4×6 strict pull ups
Warm-up
1x 600m run
2x 7 swings
7 squats
3 squat jumps

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

e2mom 16
2×7
2×5
2×4
2×3
*work up to a heavy set of 3
*don’t exceed 80% of 1RM
*focus on cycling the reps in a smooth touch and go
30/32.5/35/40/42.5/45/50/52.5

Metcon (AMRAP – Reps)
amrap 6
30 burpees over the bar
30 clean & jerk 60/40
RX 67 reps

WOD 17/3/14 Happy St Patrick’s Day

Warm-up
1x600m run
3x
7 squats
6 hollow rocks
5 ring rows
4 T’s

Basic Strength
Bent Over Row (7×5)
e2mom 14
5 bent over row
25/30/35/45/50/55
*increase weight every set
Metcon
45sec work, 15sec rest
ghd sit ups
hollow rock
v-up
plank
russian twist
L-sit
sit ups

amrap 6
20 wall balls
15 burpees
4+23
3min rest
amrap 4
15 swings 24/16
10 pistols
4
2min rest
amrap 2
10 c2b pull ups
5 hspu
1+6
RX

WOD and 15.3 CHECK 13/3/15

We were thinking about the next WOD and collecting ideas about what’s coming up… After Dave Castro uploaded a pic on instagram with pistols and a jump rope we thought about about a chipper, using pistols and double unders…

He gave another hint, playing pool and speaking about engine… So, but what happened, no pistols at all, instead muscle ups, wall balls and double unders:

amrap 14
7 muscle ups
50 wall balls
100 double unders

Well I was both: excited and scared because the workout actually starts with muscle ups, so you have to get through them to move on to the next workout. I had an early work finish on Friday, so I went to the box earlier, before my CrossFit Kids class and just did it… I finished two rounds, I took my time during the muscle ups which slowed me down. I just did one by one, using the false grip. After the 2nd round I still had 14 sec time to do one more muscle up. I was so tired, I did not get it. Damn it, I should have waited 5 more seconds before going up… So my total score was 317.

Training
Strict Press
I started a new trainings cycle. I wanna do one extra session per week.
30kgx6
34kgx4
36kgx4 for four times

EMOM 10 strict pull ups
4-5 pull ups per minute. I did 45 in total

Class
Warm-up
2x
10 swings
7 scapula pull ups
4 push ups

(10min)
Snatch
2x
5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch

(15min)
Weightlifting
Snatch (1×1)
snatch
take 20min to find 1RM
*choose between power snatch and squat snatch
*start light and focus on form and speed
*take 5-7 sets to warm up
I finished with a 45kg power clean, not the best technique

Metcon (No Measure)
e4mom 20
300m run
10 burpees
1 snatch
1 ohs
*increase weight every set, work up to 80% of 1RM snatch
I did 3×35, 2×37.5, 1x40kg