Sunday -Funday

Today I started the hatch cycle again for my bench press and my shoulder press:
1×10 35kg
1×8 45kg
1×6 45kg
1×4 50kg

1×5 30kg
3×5 35kg

Afterwards I did the misfits back squat but with lower weights- working on my depth without lifters and a belt.
1x90kg
5×3 85 kg

The fun part was the heavy metcon:


Buy Out
5 rounds
10 hollow rock
10 v ups
10 tuck jumps
10 sec hollow hold
10 sit ups
last round : double the reps

100 push ups

Saturday Morning

I was really looking forward to do the Madcon with one of my friends in the morning but the strange thing happened there was no partner wod, just a do it by yourself madcon. It was hard and I was done with my Saturday workout, I skipped the afternoon part because I felt I need to rest…
I went shopping and had a great burger plate at night. 🙂

Warm-up 3x
400m run
15mbear crawl
10 kb squats
10 band pull aparts

Metcon
00:00-05:00
max effort 1k row
PR: 3:53

05:00-10:00
50 burpees

10:00-15:00
30 strict pull ups

15:00-20:00
50 Wall Balls

20:00-25:00
30 Box over

25:00-30:00
50 ohs 35/20

30:00-35:00
max effort 800m run

Birthday in da Box 26/10/16

Warm-up
600m run

2x
10 kb cossack squats
10 swings

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

Weightlifting
Snatch (5×1)
5min warm up to 70%
e20sec 3min
1 snatch @70%
1min rest
e30sec 4min
1 snatch @80%
1min rest
emom 5
1 snatch @90%

Metcon (3 Rounds for time)
e2mom 12
I. 1x
18 cal row
12 power snatch 45/30
6 ohs 45/30
II. rest
This was a sweaty one. I finished all three rounds but not with much time in between:
a) 1:52
b) 1:52
c) 1:54
I am not sure if the time is 100% correct

There were two of us celebrating birthday today.
Afterwards we did pur own little birthday wod:

img_2327

Ther rest of the day I enjoyed a spa night at the Adlon hotel with good food an a nice massage, pretty awesome 🙂

Drop in Monday CF Mallorca

I went to CF Mallorca today because I wanted to get at least one wod done during my trip. I rode to the box by bike. It was a nice sunny bike ride with a kinda stupid bike. I had the feeling I am not moving forward… 🙂 The box is big and well equipped in an industrial area. The coach I met before – we did the CF Kids certification together. The workout itself was exhausting, I was a bit upset un the first round if the chest to bar pull ups because the bar was so slippery I couldn’t hold on it.

CLASD
warm up run
barbell work

weightlifting
starting from the floor with a power snatch
5×3 overhead squat
30/35/40/45/47.5
WOD amrap 15
200 m run
15 kbs 16kg
10 c2b pull ups
5 ohs 40kg
RX 4 rds +run+10 c2b

Double Saturday 15/10/16

This was fun. 9am morning team madcon and misfits training in the afternoon:

Warm-up
in teams of 2
*your coach forms teams
1k row
30 burpees
1k row

Metcon (Time) Team Madcon
amrap 30 3rft
400m run
21 swings 24/16
12 pull ups
*run together, split reps
8:sth RX

Metcon (Time) 10rft
3 power snatch 60/40
15 wall balls
*one works, one rests
RX 16:32 or sth..
Metcon (AMRAP – Rounds and Reps)
remaining time
as many rounds & rep of
1 c&j 60/40
5 pull ups
10 push ups
15 squats
2 c&j
5 pull ups
10 push ups
15 squats

*one works, one rests
If we counted right we got 12 rounds done

AFTERNOON

1 Power Clean | 60 kg
1 Power Clean | 65 kg
1 Power Clean | 65 kg
1 Power Clean | 67.5 kg

1 Clean Pull | 70 kg
1 Clean Pull | 70 kg
1 Clean Pull | 72.5 kg
1 Clean Pull | 75 kg

Push Press 4×3 55 kg

4 rounds of:
Run, 800 m
30 Pistols (Alternating Legs)s
10 Muscle-ups (alternate between bar mu and rmu)
Rest 3 mins
RX 40:40 Hahaha, yes i took my time 😉

Lazy Friday… 14/10/16

Last testing day in our box and I was highly demotivated…There are these days. I taught one CF kid, lol, and did one misfitsathletics thing afterwards:

6x
run 200m
max rep unbroken strict HSPU
6/6/4/4/2/6

Well it was not the strengths in the middle of the wod, I just came down the wall because I lost my balance. I just used two yoga mats, so you also have to come down controlled…

Afterwards I practiced a bit my hsw and left for being fit and motivated tomorrow…