Thursday 30/6/16

Warm-up 2x
50 single under
7 front squats
3 drop jumps

1min overhead stretch on rings
1min ankle dorsflexion w/ bar

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Weightlifting
1 muscle clean + 2 power clean (high) + 3 power clean (deep) + 1 split jerk
e1:30mom 12 *increase weight as needed
last set 55kg

Metcon amrap 12
8 s20 60/40
8 hspu
8 strict pull ups
RX 6+13

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After FTD – Monday 20/6/16

Warm-up 2x
20 swings
10 burpees
5 ohs

1min overhead stretch on rings & 1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
Snatch Complex 1-2-3 (8×1)
1 muscle snatch + 2 power snatch (catch high) + 3 power snatch (catch deep)
*increase weight as needed
last set 42kg

Metcon 7rft
10 power snatch 35/25
10 pistols
RX 7:27

Wednesday 29/6/16

Warm-up
900m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. one leg
II. one leg split
III. kriss kross
IV. both legs hold

Bench Press (3×3)
7min to warm up
3×3 *increase weight 1-5kg
55kg

Metcon (AMRAP – Reps)
for 16min
40sec work, 20sec rest
I. row for cal
II. hollow rocks
RX

Sunday French Throwdown

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On Sunday there were only two wods left before the final wods. The cut was after ten teams… First wod was not really a wod:

timecap 8 minutes
– each member has to find his/her one rep max hang squat snatch, only one person is allowed to be on the platform for the lift. The guys started and both of them did 90kg, I think… Then it was our turn. Me and my lifts – no best friends… BUT, I pr’d. I got 50 kg which is huge for me and my horrible technique! I was not expecting it!!!! The other girl started with 55kg and made it up to 60kg, haha depressing in comparing to me. But still, for me and my snatch problems, I was happy with my lift, just do not look around and see what other girls can do… 😉

Then there was a long break before our last wod and it involved swimming… Uahhhhh…, again sth I do not really like
Timecap was extended to 14 min:
Female, Female, Male, Male Order, everyone has to do:

-50 m swim
-20 sandbag ground to shoulder
– run about 300m to the track and field area
– 30 (stupid) dumbbell thruster (15/16kg – Hahaha, depends on the dumbbells you get)

The next team member can start when the one before has finished the sandbags.
Well the swim was interesting but again I was not the only one who was a bit slower…, my jump into the water was legendary and made the people behind me laugh. The sandbag thing was alright, the run without socks and open shoes was okay as well, the thrusters sucked. I had to rest a couple of times because they were heavy, our first male already was there when I finished my last reps but it was okay because he did all of his 30 unbroken :O and the last from our team was not there yet when he had finished. But they “only” had 2x20kg which is easier in comparing to our 2x15kg (yeah, we gor the lighter dumbbells). Our last person did his thrusters also very quick and we finished up 9th during that event, pretty nice spot!!!!

Overall we mad 15th which is not that bad out of 40 teams for the first time competing as a team and at the French Throwdown. The only thing that still annoys me is my bad performance with the OHS wod. We could have done much better if I did not screw up that one so bad!!!!!!! 😦

On the other hand the final wods were brutal and really not easy for me:

2 wods, two members – male+female – work together, everyone only has to take part in one wod:

event 6
15-12-9
synchronized back squats (60(80kg)
synchronized muscle ups

event 7
heavy synchronized DT
3 rounds
12-9-6
deadlift, hang power clean, push jerk (60kg,80kg)

Uff, I am good a back squats but my muscle ups are not the best – and then synchronized, no problem for our guys.
The weight for DT is heavy for me, also this one would have been difficult for me, sounds like lot of singles or doubles during the hpc and jerks. My partner would have been mad at me.

To sum up, I am still so far away from being a well rounded athlete, to many things I am not good and, my strengths (for oly lifts) is a problem, some of my skills are still not very good. I can do all movements but have still so many problems with the technique…, well, well, well…

The rest of the day I enjoyed the competition, watched the heats, bought some nice stuff from the stalls and ate sth. We left the venue around 6pm, head to the airport and flew back to Berlin.

Overall a nice competition with stupid not so well planned team wods, some struggle but also fun moments…

French Throwdown Saturday

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The event took place outside of the centre in a big sport complex. The area was really nice. The organization great, good equipment and everything well planned, except the wods for the teams, they were all disappointing, no real team wods for event 1 to 5. Actually there was one event where the males and the females did 60 toes to bars together but that’s it.. All the other wods were like one is working at the time, the others are waiting. So it felt more like an individual competition than anything else. We could not support each other, share reps, split up movements etc…
Also the wods weren’t my favorites, no deadlifts, no handstand push ups, no double unders, no bodyweight stuff, no wall balls… – all wods were kinda sprints for every athlete, short and more or less intense. Mmh…

Saturday we did 3 events and Sunday we did two, the cut was afterwards. From 40 teams only 10 teams could go on, also weird. They often have two cuts or take at least a couple more people into the finals. We finished up 15th, which is not too bad overall. I was not happy with my performance. I screwed up one wod which all of my team members were thinking will be a good one for me and then I was stuck with the 50kg OHS and got so many reps and attempts to finish the last four. This was though… :/

The competition level was high, there were a couple of regional athletes, competing in a team or as individuals. If you see them performing and then look at you, it is kinda depressing…

Saturday WODs

each member has to
run 400 m
20 pull ups
10 chest to bar pull ups
5 bar muscle ups
run 400 m
“Yeah” – running and bar muscle ups… It was outdoor on a track and field area. As expected my bar muscle ups sucked but I made it through. Still no butterfly chest to bar pull ups, only kipping :/ We finished up 14th.

The next was my hat wod because I had so many trouble with the OHS:
each member has to
21 cal assault bike
15 box jump over
9 ohs 50/80kg

So as I said I totally messed up the OHS, my kinda strengths. I changed my assault bike strategy, used my arms more than my legs because I wanted to safe my legs for the box jumps, mistake! During the las 4 reps of the OHS I lost my balance and my upper body strengths. O could not hold the bar overhead, I dropped it a couple of times, got no reps, had to do one by one – IT WAS FRUSTRATING!!!!!! 😦 I totally lost my confidence afterwards and felt so bad, it was horrible. We finished up 30th… 😦

Last wod was male/male and then female/female
9 min timecap
60 toes to bar
– find your three rep max touch and go clean

After the disappointing wod before I was really insecure, so I started light with the clean, 55 kg – I think this was a joke for other athletes… It really felt good and easy, typical me – more like muscle high power cleans than anything else… I went up to 60kg and finally to 65kg. Perhaps I could have done more today but I wanted to be on the safe side…

So Saturday was done. At the end of the day we were 22nd overall…, but very close to 17th…, just some points in between.

At night we went to the supermarket, the guys bought pizza. We ate and fell asleep…

Friday – Paris here we come

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What a day, we arrived Paris almost 5 hours to late. There were a lot of storms in Europe and almost every flight had a delay. We spent more than 4 hours at the airport, another hour inside the airplane and another 25-30 min in the plane after we arrived in Paris… So we finally went in pur Air Bnb apartment around 11pm. The only good thing: We don’t have to be there early, our first wod will be around 1:15-30pm, we just have to register before.

Thursday – Assault Bike Test

Today I had the opportunity to go to the 7 am class which was perfect. I woke up early, felt fit and awake and decided to go. It was a nice and warm summer day. Right now the sunrise is early in Berlin, so it really did not feel like early morning anyways.

The wod was perfect for a good start into the day:

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Weightlifting Clean and Jerk (1×3)
emom 10
3 power clean & split jerk
*increase weight as needed
I finished up with 60kg

Metcon
emom 20
I. 100m run
II. 10 wall balls – I used 20lbs
III. 10 power cleans – I used 35kg and went for unbroken
IV. 10 burpees
——————————

In the late afternoon me and the other girl who is gonna be in our team for the French Throwdown went to CrossFit Aorta to try the Assault Bike in combination with box jumps over and 50kg overhead squats.

Well, what can I say – I totally underestimated the impact of the bike – I did 21 cal, moved forward to try the box jumps overs, heard my friend saying sth like “Be careful with your first jump!” – was wondering about her advice, jumped and almost felt down the hard way… I did not have my legs under control. I did not jump high enough and almost felt. This was one of my weirdest CrossFit moments – hahahaha – I had no control of my lower body. Good we have practiced the combination of assault bike and box jump overs…

Back at home I packed my stuff for Paris, our plane will start at 3:35 pm tomorrow.