Monthly Archives: September 2016

Tuesday Wod and Misfits 27/9/16

I really hurried to make it to the 12pm class and do misfits afterwards. It is kinda stressful but it gives me so much more time to do the wod and some extra work afterwards… 🙂

Warm-up 2x
15 swings
25 jumping jacks
2min partner split stretch
2min partner shoulder stretch

Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

Snatch (30×1)
5min warm up
e30sec for 15min
1 snatch *@70% of 1RM snatch 40kg

Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches,
35/25kg

I improved by a couple of reps, I missed 5 reps to finish round 7 RX

Afterwards I did some of the misfits work from day 1 and 2

Warm Up
3 Steady Rounds:
Row 300m
10 light Snatch Balance
15 Alternating Jumping Lunges
See Warm Up Demo Vide

Pause OHS – 3-3-3-2-2-1
35-40-45-47.5-50-52.5-55kg

EMOM for 10 Minutes:
20 GHD Sit Ups
10 Deadlifts
Alternate Movements
Deadlift weight will be chosen by the athlete. It can fluctuate from set to set, but all 5 sets of 10 should be unbroken. I used 72.5kg

5 Rounds For Time:
Assault Bike 30/15 calories
7 Muscle Ups
Rest 3:00

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Monday German Throwdown and Class 26/9/16

Today I did the second qualifier wod for the German Throwdown. It was a 8 min amrap thruster (30kg) and handstand push up: 3-3-6-6-9-9 and so on. I was not 100% motivated, so I finished 15 rounds and did 6 thrusters. I think there is some space for more but I think we won’t qualify anyways because we are not the strongest team and it won’t be enough. We are 4 persons and two got less reps than me, one of the boys and one girl. I am pretty sure as the male athlete you must finish up round 15 and be somewhere in the middle of 18 or further to have a good score…

Afterwards I did the regular class and well, what was part of the wod?! Thruster, my legs were burning and my shoulders hurt. But I wanted to do it after my rest day(s) at home…

Warm-up
I skipped the first part, I had CF kids right before.

2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation
10 cossack squats
5 wall squats

Back Squat
5min warm up
1×5 @75%
1×3 @85%
1×1+ @95% 2x100kg- I am not happy with my depth when it comes to heavy reps.

1×20 @50% 55kg

Metcon (Time)
for time
20-15-10-5
burpees over the bar
40-30-20-10
thruster 20/15

Kinda slow, around 8:10 RX

Sunday Home Wod 24/9/16

I actually wanted to go for a run but as I know it takes longer and it is not my fav, I decided to do a little morning wod after my coffee and before breakfast. 😉

100 squat
90 sit ups
80 lunges
70 burpees
60 sec plank
50 mountain climbers
40 push ups
30 hollow rocks
20 jumping squat
10 hand released push ups

Afterwards I did some strict ring pull ups and that’s it… Monday= back to regular training and doing the team qualifier for the German Throwdown…

Monday 19/9/16

Warm-up
300m run
10 cossack squats
5 wall squats
2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation
10 cossack squats
5 wall squats

Back Squat
5min warm up
1×3 @70%
1×3 @80%
1×3+ @90% 3×92
1×20 @50% 55kg

Metcon (Time)
200 du
100 pistols
200 du
11:08 RX

buy out
– strict pull ups

Sunday – Open Gym

Today I took some ideas from the competitors training wods and did a team wod afterwards, nice to train on a Sunday without rush…

Sets
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg

2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg

Every 1 min for 10 mins:
5 unbroken Push Jerks | 40 kg

Sets
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
= Not very good

Team of three – one works, one rests, share equally
150 Pull-ups
135 Deadlifts, 40 kg
120 Push-ups
105 Hang Power Cleans, 40 kg
90 Toes-to-bars
75 Front Squats, 40 kg
60 Ring Dips
45 Push Jerks, 40 kg
15 Push Press, 40 kg

Saturday REST DAY

First one in a while…, it was about time to finally take a rest. Today there was the annual box competition and I decided to help and and not to compete. It actually was a long day, we met at 7 am and finished up around 5:30pm. I felt really tired and exhausted afterwards, even I just organized the structure of the wods, at least I carried weights around. 😉 So = active rest…

At night I went to this awesome (but loud)burger place in Berlin and had a veggie burger plate with sweet potato fries, sooooooooo good.

Sweaty Friday

Warm-up
300m run
2x
10 goblet squats
10 swings
10 ring rows

2min partner split stretch
2min partner shoulder stretch

Clean + Jerk
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Weightlifting
5min warm up
7x 1 clean pull + 1 power clean + 1 clean + 2 jerks
*rest 1:30min between sets
* work up in weight as needed
7×1 55kg

Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
I finished 12 muscle ups.