Vegaaaaaaas…. 10/8/17

Other people drink like crazy and lose lots of money – Well I go to a CrossFit class… 🙂
We went to CF Max Effort this morning. The drop in is 20$ per person, kinda cheap in comparing to San Fran. The box is really nice, big, with a lot of fun stuff to play around. The coach was really nice and the wod made fun and hurt. I earned this mega brunch afterwards…

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Seattle CrossFit 31/1/17

Sso, we will be in this area for a bit more than a week. I have friends here who used to train with me in Shanghai and we can stay at their house and train together at CF North Sound. I got a really cool deal for. drop in week and will train there now hooefully almost every day, judt doing the regular class, no extras 😉

Welcome to Portland/Oregon

This became one of my fav cities – I def. would move here: a nice city,with lots of cool options. Everything easy reachable by bike, lots of healthy shops, great coffee and an awesome nature around it… 

There are a couple of CF boxes in town. We decided to go to CF Stumptown, they were close to our (shabby) motel and had a Sumday morning wod. Drop in fee was 20$ incl a shirt, not a bad deal- unfortunately they had only big sizes for girls because the reginals were in Portland and lots of people droppid in. Well, now I have a new night shirt…

I checked the websit before, they post the wods every day and I already saw that Sunday is benchmark day, which is nice. At night I was thinking about wods I don’t wanna do, and Cindy came into my mind. Because it is a bodyweight wod which I don’t like dueing vacations because I can do them without a box. I prefer doing sth with barbells because I am travelling and we don’t have so many options to workout. On the other hand Cindy is a workout you have to push all the time because sou don’t need to rest. And doing that during vacation, well…, it sucks!

Well guess what happened? 😦 CINDY it was…

So I pushed like crazy…., and I PR’d… 23 rounds plus13 reps… Kinda good for vacation. I had good transitions, the pull up bar was good, not too high and I did push ups and aur squats right beneath the bar… 

Drop In San Francisco

Finally: Summer Break!!!!! I started my USA trip on Tuesday. First stop: San Francisco. I definetely wanted to drop in @ CF San Francisco, Kelly Starret's box. Unfortunately he is not coaching many classes anymore. When I checked for a wod during my stay, there was only one Metcon class (more like a bodyweight class, also for beginners) and even this class was substituted when I checked the schedule again. So we booked a regular wod. The drop in fee is quite expensive: 40 dollars, no shirt included. But the whole city us very pricey, most boxes ask for a 30 bucks drop in fee.
I was checking the wods online, they post them every day and the programming looks really good, lots of emoms, gymnastic skills and exhausting wods with an rx plus option.
The box itself is close to the Golden Gate Bridge, we walked there from our hotel in downtown. It is really good equipped, lots of dumbbels, barbells, plates. I trief the trueform runner for the first time, weird thing 😉
Our wod was only a warmup and an amrap, using the benchmark wod "The Chief". I was hoping for a strengths or gymnastic part. At the end we did a little buy out, everyone on his/her own. The coach did a nice job, looking for good reps and no cheating.
Afterwards I bought two tops, ouch, I really left my money there. The breakfast afterwards was earned. 😉

Another vacation wod CF Albufeira

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We went down south by car. And I did one more wod on the coast at CrossFit Albufeira. The town itself is not very nice, lots of tourists and cheesy souvenir shops, too many not so good looking restaurants and so many hotels and ugly buildings right next to the beach. Our little hotel was 5km away in a smaller place, that was a bit nicer and not so full with all this tourist shops and restaurants.

The box itself was pretty cool, behind the main road and a petrol station, not too big and too fancy, seemed like a real box. On our day there was more fun team workout than a serious wod, which was fine, it was Easter Saturday. We worked in teams of 5 and did different exercises as a team, 5 minutes per station, one minute rest in between. The class took a while, even we did not workout that hard, but they just took their time… ;D

Afterwards I tried their Rogue pegboard which was fun but also very tricky, I managed to go all the way up and down…, yeah.

Holidays in Portugal…

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Finally, spring break in Berlin. I was sooooooooo looking forward too escape from the city. We booked a flight to Lisbon and rented a car. In Lisbon I went to Bakery CrossFit, a cool box in the middle of the city in an old house.

http://www.thebakerycrossfit.com/en/

One of the Icke members used to train there and is still good friends and workout partner with some of the coaches. The drop in was 15 Euro and I bought a nice shirt for another 10 Euro. There was no barbell involved in the wod I went to, it is always the same when I on vacation, mostly no barbells involved during a wod… 😉 Instead we did benchmark Nicole, it was the first time for me:

20 min amrap
400m run
max rep pull ups

When I am on vacation I am not 100% into training, so I am normally a bit less competitive and more on the relaxed mode, so my score of 103 pull ups is okay, I guess…

CrossFit Kingston Canada

After the last wod in Toronto I felt a bit worried about my fitness level during my holidays. So I decided to do another wod right the next day. I dropped in @ CF Limestone in Kingston.
warm up
2 min row
inchworm push ups and a couple of other little warm up exercises
3 rds
10 slow goblet squats
10 v ups

2 rds with pvc pipe
10 pass throughs
10 around the world
10 zlots press

strengths
Find your 1 RM back squat & amrap @ 85%
I skipped this part because it makes no sense to 1rm during my vacation without lifters and a belt. I actually wanted to do my bsq program but I had my plan not there, so I just did 4×3 175 lbs with my new metcons 2. It felt not easy, oh man I hate that feeling during vacation…

wod for quality
4 rds
7 strict pull ups
7 strict hspu
7 ring dips
7 evil wheels

The 2nd time hspu…,well I would have prefered a barbell wod but it is also good to work on my gymnastic skills…
Overall the box was nice, the floor a bit dirty with dog hair everywhere and a bit dark. Some of the back squats I have seen were questionable, technique wise…

Open Wod & Drop in

Time for the last open wod 16.5… We left Berlin yesterday for a little vacation on the Baltic Stop. But our first stop in between was Hamburg. I asked at CrossFit Altona for a drop in to do the last open wod. They answered immediately with a yes and wrote me that they will do this a special box event on Friday anyways.

We stayed at a nice hotel close to the centre, did some sightseeing the night before, ate yummy food and had a good rest night. I was very curious about the wod but I did not look on my phone during the night, instead I waited until the next morning and watched the you tube announcement from the beginning. Unfortunately the wifi was not that good… Still I was patient and waited for Castro’s “speech”. And it happened:

“16.5 is 14.5”
I kinda felt okay with it, but I was a bit wondering about the wod. All the people were speculating about wods and movements and then it is “just” a repeat with simple (but horrible) thrusters and burpees over the bar…
The good thing, I did it a couple of weeks ago, so I knew what to expect, the bad thing – it will hurt…

We went to CF Altona after a goof coffee and a little snack. They did the wod in heats, CF Kids started, afterwards the scaled version and at the end the RX people. One of the head coaches judged me, gave me some good tipps and I started with 16.5… During the wod the other coach came as well to support and cheer on. Lol, I kinda hurried, it was a bit less space, there was a girl right behind me and we had to be careful not to bump into each other during the burpees. In the middle of the wod the coaches turned my bar which was helpful. So I probabaly lost a couple of seconds because of that and at the end of the wod I felt down doing my last thruster… WHAT THE F***!!! It costed me at least 5 seconds, damn it…

My time: 11:58 min

IMG_9844

Find me… 😉

Afterwards I talked a bit with the people, bought a box shirt and we headed up north. Rest days here I come…