Back in the box

I came back to Berlin very late, two hours later than expected, thanks to German Train System… So I was a bit worried about going to the box and doing the qualifying for the German Throwdown http://www.leaderwod.com/website/event/1/German-Throwdown-2015.

But the time is running and I have to be done by Sunday with all three wods and this week is kinda busy anyways. Today I start teaching to kids gymnastic classes at a school in Berlin which also takes away a bit of my working out time… But it is nice to teach kids and get some more experience in it…

I decided to do wod three, a letter
10-9-8-…1 Hanstand Push Ups & Snatch (15 min timecap)

Because I am actually older than 35 (:( ) I am a master at the German Throwdown. It sounds weird and makes me feel old… But the RX division is a bit to crazy on the weights. The power snatch with 45 kg (around 93 lbs)and another wod KB snatch with 24kg (around 52 lbs). This is crazy for a qualifying wod, a lot of people got mad about this weights. I do understand it because for me it would be crazy heavy and probably impossible.

aster weights are a bit lighter, still not easy:
Power Snatch 35kg, the KB snatch for the other wod 20 kg and you are not allowed to swing behind your legs – STUPID

I finished 12:01 min, I got a bit mad about the HSPU because there was this rule how to measure them out (like at the open wod), a little bit to picky in my opinion…, whatever. We will see where I finish up

Afterwards I did the regular wod and I have to admit I was a bit tired… 🙂 I cheated a bit with the warm up because I already was hot… 😀

Warm-up
2x
20 jumping jacks
10 kb swings
10 kb rdl
5 kb good morning stretch

3x
30sec work on du
30sec rest
2x
10 front rack lunges w/ barbell
5 deadlifts w/ barbell

Basic Strength
Deadlift (12-10-8-12-10-8)
1×12 @50%
1×10 @55%
1×8 @60%
1×12 @55%
1×10 @60% 78.5kg
1×8 @65%
*rest 1,5min

Metcon (No Measure)
4x
10sec active hang
5sec hold mid pull up
5sec hold chin over bar
20sec rest
10sec hold ring support
5sec hold mid ring dip
5sec hold bottom of ring dip
20sec rest
I did 5 strict PU & 5 strict ring dips

Metcon (AMRAP – Rounds and Reps)
amrap 8
8 frontrack walking lunges 2×24/16 kb
8 double kb russian swings 24/16
8 pull ups
30 du
RX 4+5

Family Weekend

I took of Saturday and Monday because I spent time with my family at home. I always become kinda lazy there. I practiced a bit handstand and it still frustrates me and I showed my dad how to teach the snatch to kids and he tried some oly weightlifting skills in the fall sun in our garden… 🙂

On Saturday I went for a almost 10km run through beautiful nature. I did not run for a long time and I actually liked it. It felt good, the weather was beautiful (of course to cold 😉 ) and I enjoyed the run…

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Friday

I don’t like having not enough time to workout and do my own training next to the class… But today I taught the CF Kids and afterwards I only had about 45 min to do sth… I did thrusters and some power snatch, a couple of strict ring muscle ups but my left ripped off yesterday- after doing one (!!!!!) bar muscle up – Shit… I need them for one German Throwdown qualifying WOD…

The Class was fun but I did not feel tired and exhausted enough…, wanted to do more but I have the weekend off to visit my family 😉

thruster
2×10 32.5
2×10 35
1×10 38 kg

power snatch
2×5 unbroken 30kg

Class
Warm-up
600m run
2x
15m walk up to toes
15m crab walk
2x
10 hollow rocks
10 superman

Icke´s Coordination Movements
Metcon (No Measure)
e2:30mom 15
I. one leg Y-squat
II. clap the hands (in teams of two)
Metcon
Metcon (4 Rounds for reps)
in teams of 2
one works, one holds split reps as needed

amrap 6
air squats
*partner holds push up support
1min rest
amrap 6
push up
*partner holds deep squat
1min rest
amrap 6
box jumps
*partner holds hollow position
1min rest
amrap 6
sit ups
*partner holds handstand
RX 719 reps

Thursday

I had a day off because there were a lot of kids home, celebrating a muslime festival. It was great, I could do the 12pm class and train afterwards… 🙂

Warm-up
3x
15m wheelbarrow
10 partner wall balls
5 partner push ups

3x
1min plank
30sec side plank each side

Icke´s Coordination Movements
Metcon (No Measure)
e2:30mom 15
I. wall reach (advanced – one leg)
II. flying cards (try to catch poker cards, someone is throwing down from a box)

Metcon
Metcon (Time)
in teams of 2
one works, one rests

for time
3k/2k row
100 pull ups
100 partner wall balls
100 sit ups
100 medball oh lunges
RX 21:…

Afterwards I practiced for the qualifying wods for the German Throwdown…

Wednesday Training and Partner WOD 23/9/15

Back Squat – Find a heavy single in 10 reps
I warmed up with the barbell, then
3×40
2×50
1×60
1×70
1×80
1×85
1×95
felt good, still have to work on going deep when it gets heavy
Snatch
3×27
2×32
1×34
1×36
Heavy Single
I did 42, needed three attempts to get it…, me shitty technique when it gets more than 40kg 😦

4 unbroken strict MU

Class
Warm-up
3x
10 squats
5 ring rows
5 push ups
2x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Icke´s Coordination Movements
Metcon (No Measure)
e2:30mom 15
I. one leg Y-Squat
II. reaction drill (TA – ear)

Metcon (Time)
in teams of 2
one works, one rests
150 swings 24/16
*every time you break, your partner has to do 10 burpees
– no rest –
100 burpees
*every time you break, your partner has to do 15 swings 24/16
It was easy and fun, I did 80KB unbroken, then i kinda got forced to stop from my coach: He: “Hey, stop when you’ve don 75!” Me: “Well, I already did 76…” 😀 They felt fine, I could have done some more… 😉
So we switched and did each 50 burpees unbroken and that’s it… 🙂
RX 11:07min

Monday Partner WOD week

This week will be another transition week before the new cycle will start next Monday. There will be just wods and some coordination drills. But I ll do my own training if it fits into my busy work schedule…
Warm-up
2x
5 push ups
15m bear crawl
5 squats
15m duck walk
5 superman
15m crab walk
5 deadlift w/ broomstick
15m walk up to toes

(15min)
Icke´s Coordination Movements
Metcon (No Measure)
e2:30mom 15
I. coordination ladder
II. catch reaction (in teams of two + 4-5 Balls)

Metcon (Time)
in teams of 2
21 – 15 – 9
deadlift 100/70
hspu
– no rest –
3rft
400m run
21 swings 24/16
12 pull ups
– no rest –
50 – 40 – 30 – 20 – 10
double under
sit ups
*one works, one rests
RX 15:07

Saturday Training

I skipped the morning class because it was 1RM Overhead Squat Testing and came in the afternoon to train with a friend, it was a really nice session:

1) Practice Handstand/Handstand Walk
2) Muscle Up
I did one set of 5 unbroken strict muscle up and worked a bit on my kipping MU’s
3) amrap 12 back squat 0 3 0 3
I used 70 kg and did 40 reps, felt good
4) partner WOD, one works-one rests
30 strict HSPU
40 alternating KB snatch 16kg
40 C2B pull ups
30 kipping ring dips
300 DU
30 kipping ring dips
40 C2B pull ups
40 KB snatch
30 strict HSPU
5) Cool down
arm raises and core work

Friday WOD

Before Class
Sets
6 Snatches | 23 kg
6 Snatches | 23 kg
6 Snatches | 25 kg
6 Snatches | 25 kg
6 Snatches | 28.5 kg
13 Snatches | 28.5 kg
Sets
Muscle Up (Strict) | 3 reps
Muscle Up (Strict) | 2 reps
Muscle Up (Strict) | 2 reps
Muscle Up (Strict) | 2 reps
——–
Today I did the WOD, even I felt it would not make any sense because I felt not very fit to PR my Press…
Warm-up
1x 600m run
2x 15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups

Shoulder Press (1×1)
warm up in 15min
2×3
2×2
2×1
then 10min to go for 1RM
I finished with 43kg, tried 46kg, did not work…

Metcon (No Measure)
e3mom 18
300m run
3 wall squats
7 swings (I used 20kg)