Saturday&Sunday = Time to chillex

Restdays…

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Open Wod & Drop in

Time for the last open wod 16.5… We left Berlin yesterday for a little vacation on the Baltic Stop. But our first stop in between was Hamburg. I asked at CrossFit Altona for a drop in to do the last open wod. They answered immediately with a yes and wrote me that they will do this a special box event on Friday anyways.

We stayed at a nice hotel close to the centre, did some sightseeing the night before, ate yummy food and had a good rest night. I was very curious about the wod but I did not look on my phone during the night, instead I waited until the next morning and watched the you tube announcement from the beginning. Unfortunately the wifi was not that good… Still I was patient and waited for Castro’s “speech”. And it happened:

“16.5 is 14.5”
I kinda felt okay with it, but I was a bit wondering about the wod. All the people were speculating about wods and movements and then it is “just” a repeat with simple (but horrible) thrusters and burpees over the bar…
The good thing, I did it a couple of weeks ago, so I knew what to expect, the bad thing – it will hurt…

We went to CF Altona after a goof coffee and a little snack. They did the wod in heats, CF Kids started, afterwards the scaled version and at the end the RX people. One of the head coaches judged me, gave me some good tipps and I started with 16.5… During the wod the other coach came as well to support and cheer on. Lol, I kinda hurried, it was a bit less space, there was a girl right behind me and we had to be careful not to bump into each other during the burpees. In the middle of the wod the coaches turned my bar which was helpful. So I probabaly lost a couple of seconds because of that and at the end of the wod I felt down doing my last thruster… WHAT THE F***!!! It costed me at least 5 seconds, damn it…

My time: 11:58 min

IMG_9844

Find me… 😉

Afterwards I talked a bit with the people, bought a box shirt and we headed up north. Rest days here I come…

Thursday Morning

Today I went to the 8 am class because I ll go for a long weekend trip up North…
First time running wod after a long time. Spring is coming around.

Warm-up 2x
15m bear crawl
10 swings
15m crab walk
10 squat
2x 10 hollow rocks & 10 superman
squat routine

Back Squat (5×10)
5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 5-10kg to last week
RX 63kg

Metcon (Time)
3rft
300m run
20 push ups
30 air squats
20 t2b
RX 10:54(?!)

This night 16.5 will be announced, I uploaded a little video on instagram showing my last reps from 14.5:

So what will be 16.5?!? 😉
Haha, my worst guess:
100 thruster for time
emom 5 box jumps…
I was wondering about a redo of 14.5 but we already saw burpees over the barbell

Wednesday 23/3/16

Warm-up 3x
1min plank
30sec side plank each side
Hang Clean + Jerk
2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean
5 split jerk

Weightlifting emom 14
2 hc + 1 jerk *increase weight every 2nd set
last 2 sets 60kg

3x 40sec work, 10sec rest
hollow rock & sit ups

Metcon (Time)
10 pull ups
5 hang squat clean 45/30
5 push jerk 45/30

20 pull ups
10 hang squat clean
10 push jerk

30 pull ups
15 hang squat clean
15 push jerk
Rx 5:30

AFTER CLASS

5 Overhead Squats | 35 kg
5 Overhead Squats | 40 kg
5 Overhead Squats | 45 kg
3 Overhead Squats | 50 kg
3 Overhead Squats | 55 kg

3 Push Jerks | 48 kg
3 Push Jerks | 48 kg
3 Push Jerks | 54 kg
3 Push Jerks | 54 kg
3 Push Jerks | 51 kg

3 Snatch Balances | 29 kg
3 Snatch Balances | 29 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 34 kg
3 Snatch Balances | 34 kg

WOD
3 rds
400 m run
15 box jumps
21 Supermen

Tuesday – Spring Break 23/3/16

Warm-up 2x
15m bear crawl
15m crab walk
2x
10 side to side hang
10 scapula push ups

3x 1min work on du & 1min foot work + juggling

Bench Press (5×10)
5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week
40 kg

Metcon (AMRAP – Reps)
3x1min each station
I. wall balls
II. cal row
III. kb lunges 24/16
RX 187

Sets
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 77 kg
5 Back Squats | 82.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 56.5 kg
5 Front Squats | 56.5 kg

Weightlifting
1) Snatch Balance
2×2 29kg
3×2 34kg

2) Overhead Squat
5x 35 kg
5x 40
3x 45
3x 50
3x 55

3) Power Clean/Clean
2x 1+2 46kg
3x 1+2 49kg

WOD 2 amrap 10
20 DU
2 rope climbs
1 MU
40 DU…

I finished 80 DU and 2 rope climbs, not that good but I was already tired and a bit lazy… 😉

Strict pull ups
5×5 weighted 5kg
5×5

Monday 21/3/16

Redo 16.4
– just stupid…

10 Bench Press | 39 kg
8 Bench Press | 42.5 kg
6 Bench Press | 45.5 kg
6 Bench Press | 48.75 kg
6 Bench Press | 52 kg

5 Shoulder Press | 29 kg
5 Shoulder Press | 33.5 kg
5 Shoulder Press | 36 kg
5 Shoulder Press | 36 kg

Sets
10×10 Deadlifts | 75 kg
rest 1 min

WOD 2
10:00 AMRAP:
5 Push Press, 35 kg
5 Burpee Over Bars
RX 15 rounds

Weekend Training 18-20 March

Friday
I just did the strengths part during the regular class and worked a bit on my HSPU for the open wod.
Before I corrected my bench set from last time and did some pull ups:

10 Bench Press | 39 kg
8 Bench Press | 42 kg
8 Bench Press | 45.5 kg
8 Bench Press | 49 kg

2x 7 Strict Pull-ups
6×5 Strict Pull-ups
1×6 Strict Pull-Ups

10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
rest 1 min

Saturday
Open Wod

4 Back Squats | 72 kg
4 Back Squats | 77.5 kg
4 Back Squats | 82.5 kg
4 Back Squats | 87.5 kg

5 Front Squats | 51 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

They felt horrible and super heavy after 16.4, hard to finish them…

Sunday

2x 1 Power Snatch + 2 Snatch | 30 kg
3×1 Power Snatch + 2 Snatch | 32 kg

2×2 Push Jerks | 48 kg
2×3 Push Jerks | 54 kg
3 Push Jerks | 51 kg

10 Strict Pull-ups
9 Strict Pull-ups
8 Strict Pull-ups
7 Strict Pull-ups
6 Strict Pull-ups
5 Strict Pull-ups

Recap 16.4

I did not write during the last days because I was and I am still upset with 16.4 and needed some time to breathe…

I thought one of my strongest movements are handstand push ups but now I am just disappointed. My first attempt was Saturday. I finished rowing after 9:10 min which gave me almost four (!!!!) minutes to do HSPU and the result was shitty, I only got 26 reps, lots of no reps… So 191 reps in total, so far away from good. So I did it again on Monday, with lower back pain from Saturday, this time wearing a weightlifters belt. Well, it was worse… :/ I probably was not recovered, the one day break too short (and I did some stuff in the gym on Sunday, I do not want to skip everything because of the open, I am not a professional crossfitter, so what…)

I really think next to my weak hspu showdown, the standard is a big thing. It makes no sense, even I was looked out, I did not get my feet above the line, this was so annoying and frustrating. Watching other videos or looking at scores from people on the leaderboard and comparing them, I am really really wondering how many people did the standard like prescribed. One of the biggest disappointing videos is from Josh Bridges who won this event. Not only his deadlift are full with “no rep”, his HSPU line seems to be so much lower than the standard, his arms are extremely wide and his feet are so much above the line , all the time… This is weird. How can you trust CrossFit and the leaderboard when you see stuff like this on the internet… I am really competitive and I want to be good and really kicked me seeing my bad score but on the other hand I just don’t know if all the results are honest… How will you compare then? Perhaps, I have to stop looking at other people’s score and just focusing on my weaknesses again.. I don’t know

Friday 18/3/16

So, there we go… Open 16.4 I do not like it:

Workout 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball 70kg/6kg

It is a chipper with heavy deadlifts, yeah :/ I am really afraid of doing it, the pain, the rowing will be worst, also the stupid standard with the HSPU line, when you are exhausted it will be so hard to get good reps on them.

I am not doing it today…!

Bench Press
– my messed up set from Tuesday
10×39
8×42
8×45.5
8×49

Strict pull ups
7/7/5/5/5/5/5/5/6

Shoulder Press 10×27.5 – heavy… :O