Sunday Fun


So we officially qualified for the Masters at the Budapest Throwdown… Yeah… We also decided to go there and compete. I think it will be awesome!!! I am not taking it too seriously, just wanna go out there and have fun. I also like the idea going to Budapest for a weekend trip… 🙂

Today we just wanted to meet @ the box and book the flights, what we did. Afterwards I was thinking about a bit skill work or a small misfit session BUT… 🙂 A couple of people decided to do a crazy wod and asked me to join…, well…, it really looked good and exhausting, so I decided to join them AND it was WOW… 😉

Part One
One works @ the time and does one thruster…
5 Clusters 40/30kg
5 Clusters 50/35kg
5 Clusters 60/40kg
5 Clusters 65/45kg
5 Clusters 70/50kg
5 Clusters 75/55kg
and so on………
I think I finished the 50kg round (timecap 10 min, I was abit over but wanted to do all 5 reps)

“The Seven”
Seven rounds for time of:
7 Handstand push-ups [Scale: Push-Press 50/40kg]
7 Thruster 60/40kg
7 K2E
7 Deadlift 110/75kg
7 Burpees
7 AKBS 32/24kg
7 Pull-ups
RX 26:31
This was crazy intense, the thrusters were horrible…

Saturday Double Day… :)

I went to the 9am class because I checked the wod before and there were bar muscle ups – my weakness – so I had to go and practice them.

Warm-up 2x
15m bear crawl
15m lunges
15m crab walk
15m walk up to toes

snatch position plax
3x snatch & 3x ohs

coordination drill- 2min catch reaction

Metcon (Time)
in teams of 2 “u go, i go”
10 thruster 42.5/30
5 bar muscle ups
20 power snatch 42.5/30
10 c2b pull ups
30 c&j 42.5
15 pull ups

The wod took kinda long, about 29:04 minutes. My partner was strong but she needed more time to do her reps. But I also have to say my bar muscle ups were not the fastest, I had to do singles because I still can not link them together… Mmh, I am not practicing them too often… 😦
Afternoon Session – Misfits

Warm Up
1600 m run
2km row

6×2 Hang Power Clean (high catch)
45/50/55/3x60kg (I’ve done better…)

3 rft
10 C&J (47.5kg)
10 feet HSW (I tried around 10m)
75 DU
10 feet HSW
It took forever… My hsw attempts were interesting 😉 and the c&j felt heavy…

100 push ups for time
– each time u break, sprint 200 m
RX 30/20/20/30 9:42

Friday 22/4/16

1 3 Position Snatch | 34 kg
1 3 Position Snatch | 34 kg
1 3 Position Snatch | 36 kg
1 3 Position Snatch | 36 kg

Warm-up 2x
200m run
7 push ups
8 cuban rotations
9 hollow rocks

10 min – work on handstand

Shoulder Press (7×7)
5min to warm up then 7×7
*rest exactly 1min between sets
*add 1-5kg to last week
32.5 kg

Metcon (Time)
5 strict press 50/30
10 ohs 50/30
15 push press
20 front squat
25 push jerk
30 back squat
RX 4:14

Thursday 21/4/16

Warm-up 2x
50 single under
10 hollow rocks
10 superman
active hip joint prep

5 ohs
10 cossack squats

Basic Strength
Back Squat
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-10kg to last week

Metcon (Time)
in teams of 2
300m lunges
600m run
30 box jumps
60 t2b
*one works, one rests


Warm-up 3x
20 jumping jacks
10 squats

5 clean deadlift
5 hang clean high pull
5 hang power clean
5 front squat
5 hang clean
5 split jerk

emom 14
1 hpc + 1 split jerk
*increase weight every 2nd set
last two sets 65kg

Metcon (2 Rounds for reps)
amrap 6
2 hpc & alternating split jerk 70/45
12 push ups
22 du
2min rest
amrap 6
2 hpc & alternating split jerk 70/45
12 push ups
22 du
RX 5+2/5

Warm-up 2x
50 single under
5 push ups
5 ring rows
10 side to side hang
10 scapula push ups

coordination drill
2min catch reaction

Bench Press (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-5kg to last week

Metcon Helen (Time)
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull-ups
Rx 8:50

Monday 18/4/16

Long day at work today, so <i only came for the 8pm class..
The wod did not look as bad as it felt…

Warm Up
2x300m run
5 romanian kb dl each leg
30sec kb dl stretch
10 hollow rocks

10min work on handstand
Basic Strength

Deadlift (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-10kg to last week 80kg

Metcon (Time)
10 rounds
7 burpees
7 kb squats 32/24
RX 6:44

Sunday Team WOD Part II 17/4/16

Men-women-men order
For time:

21-21-21 Box jumps
21-21-21 Shoulder to Overhead
15-15-15 Toes to Bar
15-15-15 Snatch
9-9-9 C2B/pull ups
9-9-9 Thruster

Box: @50/60
Barbells: @30/45kg
Time cap: 15 min


This was short and intense, we needed 7:23 min. Let’s see if it will be enough to qualify… Becauce of doing the master qualification, the weights were really easy for us. SO we did everything unbroken…

Today I did some more training afterwards. I decided to do sth from the misfitsatheltics blog.

I already did the deadlift, so it were “just” the wods
3. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target

RX 15:18

4. Gymnastics Test
8 Rounds
5 Strict HSPU
10 Alternating pistols
15 Pull-ups

RX I am not sure – about 16:28 min, toooooo long 😉

Afterwards my hands were ripped off and I got two nice blood blisters…


Today it was time to do our qualifier for the Budapest Throwdown ( It is a team competition with the finals in June in Budapest. They even have a team master category, 2 male and one female. All three must be 35+ and together 110. Me and two other old athletes 😉 registered for it and decided to do the weos on the weekend.

I skipped the morning class, on the one hand to be fit in the afternoon, on the other hand, the wod was kinda boring (sorry!).

Here we go:
A. Clean 1 RM (results of the 3 athletes in kg=score) 6 min TC
B. 14 min As many reps as possible:
100 Wall ball
100 Deadlift
100 Burpee over the bar (lateral)

Wall ball: @6/9kg, 275/305cm
Barbells: @70/100

So we started with the clean. I did a squat clean from the beginning…, yeah… and I pr’ed: 75 kg… YES!!!!!! Finally getting better… The second wod was just cool, one person worked at the time, two rested. Here are the links to our videos:

Afterwards I was kinda happy with what I did and not really motivated to do much more training. We chatted a bit and I left the box to have a nice dinner… 🙂

Friday 15/4/16

Warm-up 2x
200m run
7 push ups
8 cuban rotations
9 hollow rocks

10min work on handstand

Shoulder Press (7×7)
5min to warm up to 60%
then 7×7
*rest exactly 1min between sets
27kg felt good

Metcon (Time) 5rft
30 wall balls
30 sit ups
RX 10:28

Nice and exhausting!!!! I split up the wall balls in 15/15 during the first three rounds, round four 15/10/5 and last round a bit more weird because I wanted do go asfap but was already breathing hard, so I did like 14/6/5/5 in fast sets…, mmh