Friday WOD 23/1/16

Before Class:

Sets
6 Bench Press | 39 kg
6 Bench Press | 42 kg
6 Bench Press | 45 kg
6 Bench Press | 48 kg
6 Bench Press | 48 kg

Sets
5 Shoulder Press | 27 kg
5 Shoulder Press | 30 kg
5 Shoulder Press | 32.5 kg
5 Shoulder Press | 32.5 kg

Sets
Strict Muscle-up | 4 reps
Strict Muscle-up | 3 reps
Strict Muscle-up | 3 reps
Strict Muscle-up | 3 reps

Warm-up 2x
40 single under
10 reach through (5each arm)
10 scapula push ups
10 kip or caterpillar

HPS 2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Power Snatch (5×2)emom 20
I. 2 power snatch
II. 4 ring push ups (50X0)
2 plyo push ups
*focus on barbell cycling
*find working weight in first 10min and stick to that weight

Metcon amrap 10
10 box jumps
8 push ups
6 power snatch 60/40
*buy in = 100 wall balls

You see the little “by the way there is a buy in sentence”… This is how it looked like on our board. So, yes, 100 wall balls… :O

RX 3+3 The power snatch felt okay, I got all the reps, of course I can not cycle them together and I still use to much strengths instead of technique but it is slowly getting better…

Thursday 22/1/16

Warm-up 2x
15m crab walk
15m walking lunges
3x
7 dl w/ broomstick or barbell
4 box slide downs (2each leg)

Sumo Deadlift
e2mom 20
I. 4 sumo deadlifts
II. 5 bottom up db press each arm
*find working weight in first 10min and stick to that weight
80 kg deadlift; 12kg KB bottoms up

Metcon amrap 12
30 burpee box over
30 t2b
30 s2o 50/35
1+88 RX
I got a little bit upset about myself after I realised that I only missed two reps to complete the second round, I did not push myself hard enough because it was possible but I rested too long during the last reps, even there was more in my tank… STUPID!!!!

“Buy Out”
100 partner ghd medball throws

Wednesday 21/1/16

Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees
squat routine

Back Squat (5×8)
emom 20
I. 8 back squats
II. 20sec max reps strict hspu
*increase weight as needed
*find working weight in first 10min and stick to that weight

I used 65 kg which was pretty hard – this is what I mean I am stuck with my squat progress… :/
The HSPU were fine, I started with 6 reps and did about four reps all the other sets…

Metcon (Time)
for time
21-15-9
frontrack lunges 60/40
42-30-18
du
RX 3:57

Tuesday

Warm-up 2x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

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

Power Clean (5×2) emom 20
I. 2 power cleans
II. 4 backwards weighted lunges from the floor (normal rack position)
*focus on barbell cycling
*find working weight in first 10min and stick to that weight

Metcon amrap 2
10 hpc 45/30
10 hspu
no rest
amrap 2
10 cal row
10 burpees over the erg
2 min rest

Monday 19/1/16

 

Monday is always Open day. Before the 2016 open we do a open workout evvery Monday (except deload week)…

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
10 kips or caterpillar
10 squats
Gymnastics Ring Pull Up emom 20
I. 20sec max reps ring pull ups
10 sec hold chin over rings
II. 8 jumping lunges
I don’t like them, good that we have to do them during the class…
I did 56 in total but the 10 sec hang was not always really perfect because my arms were so tired and I hardly could go back to the rings or stay on the top after doing the pull ups…

Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

60/42,5
I finished 75 reps. I have never don it before, so I can not compare with my old score. On our wodify whiteboard I was first from the girls, there was just another guy who had the same amount of reps… But in comparing to the worldwide score, well I think there is room to improve… My toes to bar were fine, all unbroken, I think…, my clean and jerk are still a mess, I only did them unbroken in the first round, then I did one by one. I am still not efficient enough and I pull to much instead using my hips and legs for getting the bar up, this costs me time and energy…..

Saturday 16/1/16

I love the early morning wods. This Saturday I also went back to the gym for an afternoon training. The fun is back… 😉

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press e2mom 20
I. 2 strict press
II. work on pull up / t2b
*find working weight in first 10min and stick to that weight
I worked on my strict pull ups, so I don’t have to do them in the afternoon. I did sets of 7 and 5. Strict press I went up to 42kg:

last 5 sets:
2 Shoulder Press | 35 kg
2 Shoulder Press | 40 kg
2 Shoulder Press | 41 kg
2 Shoulder Press | 42 kg
2 Shoulder Press | 42 kg

amrap 12
30 burpee box over
25 dl 60/40
20 burpee box over
15 fsquat 60/40
10 burpee box over
5 clean & jerk 60/40
amrap pistols
RX + 94 pistols

AFTERNOON

4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg

2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 46 kg
2 Push Jerk & Split Jerks | 46 kg

2 3 Position Cleans | 42 kg
2 3 Position Cleans | 46 kg

Every 1 min for 20 mins, alternating between:
4 One Arm Dumbbell Snatch (Alternating)s, 20 kg
1 Seated Legless Rope Climb

Partner WOD (not timed)
Chipper: Rows, Rows, Burpees, and 17 more : 0 secs | Rx’d
Row, 800 m
3 rounds
50 Burpees
50 Wall Balls
3 rounds
40 GHD Sit-ups
40 Handstand Push-ups
3 rounds
30 Kettlebell Clean & Jerks, 16 kg
30 Kettlebell Walking Lunges, 16 kg

Friday 15/1/17

Sets
8 Bench Press | 39 kg
8 Bench Press | 42 kg
8 Bench Press | 45 kg
8 Bench Press | 48 kg

Sets
5 Shoulder Press | 28 kg
5 Shoulder Press | 30 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 33 kg

3 Strict Muscle-up s
1 Strict Muscle-up
3 Strict Muscle-up s
1 Strict Muscle-up
3 Strict Muscle-up s
1 Strict Muscle-up

Nice WOD today…, bodyweight fun… A little painful for me because I already did sit ups yesterday and as usual I got some bloody spots on my lower back…, so I put some band aid on it but of course it did not get better after 150 sit ups… :/

Warm up 2x
a) 40 su
10 reach trough
10 scapulla pull ups
10 kip/caterpillars (I use them to work on my butterfly technique, still can’t get this C2B butterflies…)

b) Hang Power Snatch 2x
5 sntach deadlift
5 snatch high pull
5 snatch grip behond the neck
5 hang power snatch

Hang Power Snatch e2mom 20
1) 2 hps+2ps
2) 2/4/6… push ups

this burned… 20 push ups at the end between the power snatch

WOD 50-40-30-20-10
squats
sit ups
RX 6:47 min

Thursday 14/1/16

Warm-up 2x
15m crab walk
15m walking lunges
3x
7 dl w/ broomstick or barbell
4 box slide downs (2each leg)

Deadlift e2mom 20
I. 2 deadlifts
II. 10 kb/db press
*find working weight in first 10min and stick to that weight
5×2 105kh, heavy 😦

Metcon (AMRAP – Reps) 5x
30sec work, 30sec rest
I. cal row
II. pull ups
RX 128 reps

Wednesday 13/1/16

I was sore from all the wods and it did not get better… 😉 But at least I feel like being back and having fun…! I trained on my own before I took part at the class.

CLASS
Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees
squat routine

Back Squat (5×2)
emom 20
I. 2 back squats *increase weight as needed
II. 2 strict deficit hspu
I stayed with 80kg which is still not where I want to be but I always feel my knees and I am stil kinda getting back to heavier weights after the break. At least the 80kg felt good and not too heavy…

Metcon (Time)
10 strict press 45/30
15 ohs 45/30
20 push press
25 front squat
30 push jerk
35 back squat

This was short and painful, I tried to do as much unbroken as possible, I finished all strict press’ and back squat in one set. The push jerk felt heavy because my arms were already tired…

RX 6:56