Last Training before GTD 12 pm class

Today was my last trainings day before resting for the German Throwdown competition the upcoming weekend. I am still not happy with all my skills, my handstand walk sucks. I once got 18 steps(!!!!!) but then there are some attempts which are just shitty. I still have problems finding the sticky point and having the balance to walk. It is so hard to keep your feet together and stay in the hollow position… Well, I practice this skill for almost two years (on and off) but it still is a mess. I am not a person who just gets it, for every new skill, every technique I need so much time and energy and patience, it is really upsetting me from time to time. The good thing is it always becomes better…

Warm-up
2x
2:30min ball juggling
2:30min reach the wall

2x
5 ring rows
5 push ups
3 wall extension

Basic Strength
A: Shoulder Press (1×2)
10min to work up to a heavy set of 2
immediately afterwards continue with B
B: Push Press (1×2)
10min to work up to a heavy set of 2

Skill
2x 2:30min work on kipping pull ups
2:30min run/row

Metcon (Time)
00:00-05:00
for time
9-6-3
burpees over the bar
s2o 70/45
Metcon (Time)
05:00-10:00
for time
12-9-6
burpees over the bar
s2o 60/40
Metcon (Time)
10:00-15:00
for time
15-12-9
burpees over the bar
s2o 50/35
RX 2:32/3:46/4:48

This was a bad one, I was sooooooooo exhausted. But these are the wods I do need to get better and stronger because when it comes to barbell, especially overhead movements in wods, I suck. So it was perfect for me to work on my weaknesses. I actually did not that bad.

I was the fastest female and only got beat from one guy during the first wod by a couple of seconds. Only me and him finished the whole workout. But still, so much room for improvement if I wanna compete!!!!!!

WOD 27/10/15

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27/10/2015 – ICKE 1
Warm-up
2x
20 jumping jacks
10 kb swings
10 kb rdl
30sec kb good morning stretch

3x
30sec work on du
20sec rest

2x
10 front rack lunges
5 deadlifts

(20min)
Basic Strength
Deadlift (3×1)
2×5
3×2
3×1 @90%

*rest 2min

(20min)
Metcon (No Measure)
4x
45sec work, 45sec rest
I. max reps ring rows
II. max reps push ups

(15min)
Metcon
Metcon (AMRAP – Reps)
for reps

I. squats
II. burpees
III. russian twist 20/12
IV. rest

1st rd: 30sec
2nd rd: 1min
3rd rd: 1,5min
4th rd: 1min
5th rd: 30sec

(25min)

26/10/15 Birthday Wod


I had a great birthday morning. My mom and dad were in Berlin, we met my aunt and her partner and went for a yummy breakfast at a nice cafè in Berlin Kreuzberg. Afterward we did a walk in the sun before my parents had to drive back home. I went to the gym in the afternoon to work on my skills for the throwdown and did the class afterwards…
By the way, I got beautiful presents… The biggest one is: AN ELEIKO BARBELL!!!!!!!!! Wohooooo!!!!! My own one, so happy, can not really use it in our apartment right now because of space issues but I will as soon as we find a bigger place, and perhaps I will sometimes just do some tiny little technique session or press exercises… 😉

Warm-up
2x
15m bear crawl
15m crabwalk
3min parter snatch prep
2x
5 hollow rocks
5 superman
5 squats
1 planche lean

Snatch
10min
snatch position play
High-Hang Snatch (1×1)
2×3 2×2 4×1 @75% of 1RM snatch
I finished up with 3×1 @ 40kg for the first time… yeah 🙂

Sots Front Press (12-10-8)
*start 2.5kg above last weeks starting weight and add weight every set if possible
last set 23.5 kg, one kg plus

Metcon (Time)
100 hps 35/20
*every break 10 hops over the bar
This was kinda though, I tried to do as many as possible which felt fine, after I put down the bar for the first time it was hard to go back to it.
4:31 RX

WOD 23/10/15

Warm-up
3x
15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

3x
30sec du
30se rest

3x
1min plank
30sec side plank

3x
14 I’s
12 T’s
10 Y’s

Skill
Metcon (No Measure)
2x
2:30min work on kipping pull ups
2:30min run/row

Metcon
BTD Qualifier 15.4 (AMRAP – Rounds and Reps)
in teams of 2
amrap 11
5 thruster 45/30 (rxd) 35/20 (fun)
5 hang power clean 45/30 (rxd) 35/20 (fun)
*everytime you break, perform 7 synchronized burpees over the bar
RX 18+3

WOD 23/19/15

Warm-up
3x
15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

3x
30sec du
30se rest

3x
1min plank
30sec side plank

3x
14 I’s
12 T’s
10 Y’s

Skill
Metcon (No Measure)
2x
2:30min work on kipping pull ups
2:30min run/row

Metcon
BTD Qualifier 15.4 (AMRAP – Rounds and Reps)
in teams of 2
amrap 11
5 thruster 45/30 (rxd) 35/20 (fun)
5 hang power clean 45/30 (rxd) 35/20 (fun)
*everytime you break, perform 7 synchronized burpees over the bar
RX 18+3

WOD 22/10/15

Warm-up
2x
15m bear crawl
5 squats
5 push ups
1 planche leans
15m crab walk
5min foot work split jerk

Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 front squat
5 clean
5 split jerk
(15min)
Weightlifting
Clean and Jerk (1×1)
2×3
2×2
4×1 @90%+ 2x65kg

Metcon (Time)
2x
40sec work, 20sec rest
I. ghd sit ups
II. hollow rocks
III. leg raises
IV. russian twist
V. superman
VI. good morning
VII. jumping lunges

WOD 21/10/15

Warm-up
3x
10 jumping jacks
10 swings
5 burpees
5 ring rows
3 push ups
3 reach through each side

Basic Strength
A: Shoulder Press (1×3), 10min to work up to a heavy set of 3 44kg
immediately afterwards continue
B: Push Press (1×3), 10min to work up to a heavy set of 3 55kg

Skill
2x
2:30min work on kipping pull ups / t2b
2:30min run/row

Metcon (Time)
4rft
15 pull ups
10 fsquat 50/40
5 s2o 50/40
RX

German Throwdown… Getting ready

Only 1 1/2 weeks left till the finals. Well on Monday I had a little breakdown after working on all my weaknesses, yesterday was a bit better but still a long way to go… My weightlifting suxxxxx and these are the first events: 1 RM snatch & 1 RM clean&jerk. I am so lost. This will be embarrassing, I am still not having the proper technique, so I can not lift heavy weights.

The days before the competition I focus on the weightlifting, muscle ups, T2B, Handstand walk and skill training. I would love to get more wods in but it is so hard to motivate yourself to do sth during open gym on your own.