Madrid Weekend II

We went to CrossFit Singular after a nice Starbucks Latte to do some pen gym work. Today we tried my friends program.

This slideshow requires JavaScript.

e30sec for 7 min 1 clean and jerk
I used 55kg. I felt fine, we were not allowed to drop the bar because of the neighbors, this made it a little bit weird…

5 rounds 30 sec on/30 sec off
a) pull up
b) hang power clean (45kg)
c) v-ups

Afterwards I did a couple of (weighted) muscle ups and ring dips…

We left the box to get some food and found a sushi/Asian kind of restaurant, ate sth and went to the Invitational Venue.

The competition started at 4 pm. It was a nice 2 hour event, just a little expensive, about 50 Euro. Next to the wods there was nothing special, just an expensive Reebok stall with lots of people buying shirts from the event. I was a bit disappointed because I thought there would be a couple nice paleo stalls, CF shirts shops and some other sport brands… Well, but always impresssive to see the strong athletes competing, Froning is always un to watch…

Madrid 2015


This slideshow requires JavaScript.

I arrived late Friday night. I met with two girls I used to train with in Shanghai to spend a weekend in Madrid, train together and watch the CF Invitationals 2015.

We went to CrossFit Singular after our breakfast (which was kinda bad…) They were prepared for a lot of drop ins on that day and had special classes for free. The workout was nothing great but it is hard to workout with so many people at the same time, so I really appreciated their offer to let us train for free. The box is huuuuuuuuge and good reachable via the metro.

WOD 3 rounds for reps
1 min T2B
1 min rest
1 min row for cal
1 min rest
1 min burpees
1 min rest
1 min push press (I used 2x10kg dumbells)
1 min rest

Training 3/12/15

Today I skipped the class because my flight to Madrid was at night. I flew to Madrid to watch the CrossFit Invitationals 2015. I decided to go to the gym and do a least a bit strengths training and do the bench part.

I started a new program and I hope I can include it into my trainings routine.It is a twelve week basic cycle, focusing on weightlifting and strengths. I also looked at the “CF Rhein am Neckar” page and put some of their training parts into my program.

Bench Press (1xmax)
max reps @85%
max reps @85% -10/5kg
max reps @85% -20/10kg
5min rest
max reps @75%
max reps @75% -10/5kg
max reps @75% -20/10kg
5 Bench Press | 52 kg
6 Bench Press | 47 kg
9 Bench Press | 42 kg
9 Bench Press | 45 kg
10 Bench Press | 40 kg
10 Bench Press | 37.5 kg

8 Overhead Squats | 33 kg
8 Overhead Squats | 36 kg
8 Overhead Squats | 36 kg
8 Overhead Squats | 39 kg
8 Overhead Squats | 39 kg
8 Overhead Squats | 42 kg

2 Power Clean + 2 Cleans | 41 kg
2 Power Clean + 2 Cleans | 46 kg

5 Push Press | 41 kg