Spartan Games Neu Isenburg

We artived in Neu Isenburg by car Friday Night. It was a 5 hour drive there. We bought some food for a bbq and drove to the box. Spartan Games us a teo day competition at a CF box. This year it was for teams of 5, three guys,two girls. You don’t have to qualify, you just can ask for participating. Our box came with three teams. It was more of a fun weekend than a serious competition. We slept in the box, got awesome food there and the owner was really cool and helpful. Even it was more fun right before my vacation I got soooooooooo sore…. I think it was because of the 300 10kg vest air squats I had to do. I kinda did them unbroken, just a couple f seconds after hitting 200. We did 7 wods in total, one was Ryan which I did for the team: 

5 rds for time: 7 muscle ups,21 burpees – ui

It was exhausting but also fun. I was the only girl who did Ryan and got a lot of compliments afterwards. Hehe! 

I also had to do the wod called”einsamer Spartaner” amrap 6 3dl,2hsc,1push jerk (50kg), I was okay but could have done it a bit faster… It is so hard to pace myself during barbell wods- def an area to work on…

We came back to Berlin Sunday to Monday around 1am. Fun weekend but now it is time to take a break from competitions and go back to regular training and working on my weaknesses-after my holidays 🙂

Berlin Throwdown 9/7 & 10/7/16

It was an early start on Saturday morning, the briefing started at 8 am and of course, I was a bit late… 😉 They announced all 5 wods, there was no cut, so every team could do every wod. This is kinda cool because the team competition was only for one day. Well the wods sounded alright, stupid assault bike – not my best friends and the weights for the shoulder 2 overhead and overhead squat seemed a bit heavy: 55kg.

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1)
A 30 cal assault bike
B 800 m run & 30 cal assault bike
A 800 m run

Yeah…, running and assault bike, one of my favourite combis NOT – at least no box jumps 😉

2)
100 wall balls
100 pull up (partner dead hang)
50 partner deadlifts (90kg)
50 toes to bar (partner dead hang)
25 burpee box jump over

3) snatch/clean and jerk ladder -if partner A can not move on with the snatch, partner B starts with the clean and jerk

4)
6 rounds for time
9 shoulder to overhead (55kg)
3 muscle ups

6 rounds for time
10 m handstand walk
1 legless rope climb

6 rounds for time
5 ohs (55kg)
21 KB swing (24kg)

5)
18 rounds for time
5 thruster
5 hang power clean (30kg)
Every time you drop or switch partners: 7 synchronized burpees over the barbell.

Overall the event was really really cool, the location and the organization was great. A lot of volunteers, many from our box helped out during the throwdown. We finished up 7th overall(from 30 teams) which was the same spot we qualified. We could have done even better but I was the weak part during the weightlifting event because I could only do the 50kg snatch… And we also got 2 important ohs squat no reps during wod 5. Our judge gave me no reps right before the end of the wod, he was really picky with going below, I really don’t think this was necessary. :/ But still it was fun to compete and being part of the event. On facebook there are a couple of videos from the two days.

https://www.facebook.com/BerlinThrowdown/?fref=ts

Wednesday 6/7/16

Today I started doing some strict pull ups but more focused on my muscle ups. I still do not like stringing them together. It is not easy for me because of my technique problems, my kip is too low, I don’t like the transision between the reps, I still do it more with strengths than anything else. It tis annoying, I am not getting better at them. Always work on your weaknesses -blablabla- to much weaknesses, so I am gonna lose the fun part of CrossFit…

I worked on my handstand walk and did some heavyish overhead squats:
5×45
3 or 4 times 50
4x55kg

We did the class wod as synchronized wod – JT and then practiced barbell cycling

Warm-up
600m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. both legs
II. both legs split
III. left leg rotation
IV. right leg rotation

Bench Press (3×3)
7min to warm up
3×3 60 kg – but I messed up the last rep… :/
*increase weight 1-5kg

Metcon J.T. 25 min time
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
in the remaining time do
B: Metcon (AMRAP – Rounds and Reps)
amrap remaining time
5m plate push 20/15
10 plate g2o 20/15

As I said We only did part A and then switched to the small room

everyone does 15 reps:

30 c&j 35 kg (5 in a row
30 c&j 45 kg (3 in a row)
30 c&j 55kg (singles)

Tuesday5/4/16

Only couple of day until The Berlin Throwdown this weekend…

Berlin Throwdown – Your Fitness Event in Berlin

The team competition will be on Saturday, the individuals will compete on Sunday. I am in a team. It is more kinda a partner thing because we are only two persons… 😉 The wods are not announced yet, so we just play a little bit around, practice skills and we’ll see what happens.

Today I started with a fun part – strict muscle ups: 5×4 – whohooo – felt good. I have to try 7 unbroken in the next days 😉 Afterwards I worked on bar muscle ups, they still suck and did some handstand work practice. The it was time do sth for me:

back squat
8×66
8×72
6×77
2×6 83kg – was heavy but okay…

snatch grip press behind the neck 5×10 15kg, 1min rest
I started it as a new cycle…

snatch high pull 5×4 48kg

Partner Wod

1)buy in 800m run :/
100 partner wall balls men height
80 box jump overs
60 pistols
40 t2b
20 handstand push up
buy out 800 m run

The run is the most difficult part for me because I am not the fastest… The partner wall balls were okay, we got a couple of no reps because of me, I first had to get used to the men’s height in combination with the partner work.

2)you go – I go
10-9-…1
thruster+pull ups 30kg

I did all sets unbroken which seemed to be fine after all the work I have done before

Class – I only did the deadlift part:
Deadlift
3×3 107kg, 2min rest

Let’s see if I can hit 110kg next week…

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.