Back in the box, Wednesday 18/5/16

We came back to Berlin on Wednesday in the afternoon. I spent a couple of hours with my parents before I headed to the box and did one weightlifting class and the regular wod (late class – 9pm)…

It was the first time after a couple of months I went to weightlifting because the time is a little bit difficult for me, I normally train at 5pm on these days and have to wait too long afterwards, a bit pity…

We worked on my “favourite” movement: the snatch. Well, what should I say, I am still bad at it… 😉 In comparing to all the other stuff I am soooooooo far behind with the snatch. I still just do not get it.

The class was fun:

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups

20 banded good mornings
40 superman

Basic Strength
Bench Press (5×5)
7min to warm up to 70%
then 5×5
*1:30min rest between sets
45kg

Metcon (Time) up and down
30 sdhp 32/24
30 push ups
30 hollow rocks
30 kb swings 32/24
30 sit ups
30 t2b
RX 13:12 min

Rest Days – Holidays Saturday-Tuesday

I left Berlin on Saturday for a longer weekend trip with my parents. We flew to Sardigna and even they do have boxes there I decided not to go, take some days off and enjoy family time. So the only thing I did were some handstands. 🙂

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Morning Training and 12 am wod 6/5/16

Sets
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg

Every 1 min for 16 mins, alternating between:
3 Muscle Up (Unbroken)s
10 GHD Sit-ups

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

10min work on handstand

Shoulder Press (7×7)
strict press
5min to warm up
then 7×7
35 kg, I did not finish all 7 sets doing 7
*rest exactly 1min between sets
*add 1-5kg to last week

Metcon amrap 10
300m run
30 double under
*count 10 meter as 1 rep
This was a fun one… RX 6 rounds

Lunch time…
CrossFit Kids Time…

Intervals : at 75%
Run, 1500 m | 7:25

Happy Holiday 5/5/16

Today is a holliday in Germany and tomorrow I have a day off as well, yessssss! 🙂 Special days are mostly open gym days or team wod days. Today it was team wod day with lots of people… Afterwards the box made a big bbq. Everyone brought food and drinks and even the weather was amazing…

Warm-up in teams of 6
Muscical med ball
I. crab walk
II. bear crawl
III. duck walk
IV. crab walk backwards
V. bear crawl backwards
VI. duck walk backwards

Metcon in teams of 6
for time
up and down
150 wall balls
*1 works, 3 hold deep squat, 2 rest
150 push ups
*1 works, 3 hold plank, 2 rest
150 kb swings
*1 works, 3 hold back plank, 2 rest
600m lunges
*3 work, 3 rest
600m partner carry
*3 works, 3 hang out on partners back 😉
300 barbell biceps curls (YEAH)
*1 works, 5 rest

It was a fun one.I am not the biggest fan of partner carry and the lunges were bad. Haha, I will feel that tmw. I ate a bit and relaxed a bit. Then I worked on my oly lifts, just a bit and did a little wod afterwards: 7 min, max rep 3 unbroken strict handstand push ups…

Wednesday 4/5/16

Here we go, the first Berlin Throwdown (http://www.berlin-throwdown.com/) qualifier wod was posted on Monday. First I was not happy about doing it in the regular class but on the other hand because we are on the team division my wod will be a bit different – instead of doing five rounds it will be a chipper: 50 burpees over barbell, 50 power snatch and 50 ohs, no time cap… :O

It was actually good to do the 5 rds version to work on the movements, feel the snatches and think about how to cycle them. We will do the wod on the weekend.

Sets
5 Back Squats | 62 kg
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg

Sets
5 Front Squats | 52.5 kg
5 Front Squats | 61 kg
5 Front Squats | 65.5 kg
5 Front Squats | 70 kg

Sets
8 Bench Press | 42 kg
6 Bench Press | 49 kg
4 Bench Press | 55 kg
4 Bench Press | 58 kg

Sets
5 Shoulder Press | 36.5 kg
4 Shoulder Press | 38 kg
3 Shoulder Press | 40.5 kg
3 Shoulder Press | 43 kg

Strict pull ups 7 rds
5 regular
3 weighted 5kg
1 weighted 10kg

CLASS
Warm-up 4x
20 jumping jacks
10 squats

Hang Clean + Split Jerk 2x
5 clean deadlift
5 hang clean high pull
5 hang power clean
5 front squat
5 hang clean
5 split jerk
(20 min)
Weightlifting
Hang Clean & Jerk Complex (7×2)
hc + split jerk
67.5 but failed the 2nd jerk, too scared again :/

emom 14
1 hpc + 1 jerk
*increase weight every 2nd set

Metcon
BTD 16.1 – Individual, Team A, Scaled (Time)
5rft
10 burpees over the bar
10 ground to overhead 45/30 – s30/20
10 overhead squats 45/30 – s30/20
RX 9:47 min, did not go all out and worked out before, so the time was okay, can go faster…

Tuesday 3/5/16

So, time for the next one… Today it was time to do the CrossFit Total for the French Throwdown: Take 15 min to find your 1 RM back squat, deadlift and strict press.

I started my back squat with 100kg, went up to 106kg and it felt okay. I can def squat more, I am just so scared of the numbers, the weight feels so heavy on my back. Haha, so one kg PR. 😉
My strict press was 47kg, felt easy but it is always so hard doing the strict press, because you only have few reps and one or two kilo are not that big of a difference within the CrossFit Total. Last but not least deadlift, I started with 105 or 110 and went up to 125kg…. YEAH, 5 kg PR, it was heavy but it felt good… 🙂

So excited to be over the qualifying wods. Now we have to wait and see if it will be enough for our team….

Warm-up 2x
50 single under
5 push ups
5 ring rows
2x 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
I had to do 50kg today and did not make it through all sets with 7 reps
4×7
1×6
2×5 (I think)

Metcon amrap 9
3 pistols
3 t2b
6 pistols
6 t2b…
I finished 24 pistols RX

Berlin Throwdown Team

Berlin Throwdown qualifier wod number 1 will be announced tonight. I will compete in a female-female team with the perfect name: Chilly Vanilli 😉

Sunday 1st May

New month, new qualifying wod… Today I did the next one for the French Throwdown.

Buy in 100 Double Unders
3rds
20 wall balls
7 rung muscle ups
Buy out 100 Double Unders
Timecap 12 minutes

Me and my muscle ups… Well, I finished within the timecap: 11:40 min but it was really exhausting, my muscle ups were more strict than kipping , my shoulders hurt from all the DU and wall balls…. uiuiuiui

Afterwards we did more a fun wod than a hard workout

20 rounds
5 benchpress (50kg, RX would have been bodyweight)
5 power clean (50kg, RX would have been bodyweight as well)

From set 3 on I cycled all cleans and worked on my technique and it felt good…. We did the benching in the sun and had a lot of fun… Happy Sunday!

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