Looking back…

The last couple of weeks were to stressful and exhausting, jobwise and crossfit related. I did not even have time to update my blog a little bit. It was just to much to do. All the qualifiers and competitions next to end of school year work. Yes, I am full time teacher at a school with a lot of different students, not the easiest thing to do CF on that level I try to do. And I do not like admitting it, I am not in my twenties anymore. My body reminds me on that when it comes to situations like that.

My CF journey started in my 30ies, I had never done a real competitive sport before. I kinda started from point zero, couldn’t do a handstand against the wall, not a single strict pull up. I just visited a global gym, jogged and used my bike. It was such a hard way to be where I am now and I am still far away from others who just started CF but are younger or have an athletic background. It is and is has always been a struggle.

There are so many moments I am really pissed because I have to put so much more more in my training and I am still behind, this can be frustrating and it takes a lot of time and patience. And there is my real job, my other free time (family, friends)which is so hard to bring together. The last weeks were just to much and I am very happy to be done with competitions for the summer. I will try to breath, go back to training but do things I love. We will see how it works out.

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Thursday 22/6/17

Warm-up
100 su
20 plank to push up
20sec hs hold

Basic Strength
Bench Press (20RM)
20min to find your 20RM
I actually did this right before the class
20x42kg
20x45kg

I did C&J instead: 8×1 58kg

Metcon emom 10
20 du
10 one arm kb s2o (5each arm) 16kg

Metcon amrap 12
3 strict c2b pull ups
2 strict ring dips
1 front squat 80/55
*no rack for fsquats
17+2 RX

Wednesday – longest day of the year … 21/6/17

Warm-up
600m run
3x Laufschulung
3x 60m Steigerung (70/80/80)

Metcon emom 8
6 burpees otb
12 swings 24/16

Basic Strength
Deadlift (1×1)
3×5
3×3
3×1
*increase weight every set
It did not feel that good, not working on my deadlifts right now, went up to 1x115kg… :/

Metcon (Time) 5rft
21 air squats
15 pull ups
9 hspu
RX 6:20
This was fun, I started doing the pull ups unbroken but had to split them up in 10s and 5 in the third set, all the other movements very unbroken.

Afterwards I went to the weightlifting class and worked on overhead stuff, not too successful … 😉

Tuesday 20/6/17

I did not do the 12pm class because I had a dentist appointment… :/ So I went right afterwards, did some stuff from my the welded athlete program. The box started a new cycle, back to the more crossfit based wods, focusing on lifts, weightlifting, gymnastics and regular metcons.

– back squat (3 sec down) 5×3 80kg
– high hang snatch 8×1 heavy single (last set 41kg)- I know it is not heavy but it feels like.. :O
– 12 rope climbs

class

Warm-up 2x
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 snatch

Gymnastics 2x
Push-ups (2x max reps)
61/34
Ring Rows (2x max reps)
30/34
followed by
10 hollow rocks
10 v-ups
10 tuck ups
1min rest

Weightlifting
Muscle Snatch (2×1)
emom 10
1 snatch pull& 1 muscle snatch
*increase weight every 2nd set
20/25/30/32.5/35

Metcon (AMRAP – Rounds and Reps)
amrap 4
14 dl 60/40
14 burpee otb
4+1
3min rest
Metcon (AMRAP – Rounds and Reps)
amrap 4
14 s2o 60/40
14 burpee otb
2+3

I was so done after the first wod… My friend, who is really strong and fast was right behind me. I finished my first round right in front of her and this kept me motivated to push even harder. The shoulder to overhead are not my strongest movement anyways, so amrap 2 was horrible, the barbell felt like 5kg heavier, I could not really cycle a lot of reps. Two weeks ago when I did a partner metcon with a friend of mine, we had to do 21 reps, using 35kg. This weight was fine to do one set unbroken and then go for 10/11 reps and 5-6. Well, at least I did it. Work on your weknesses… 😉

Monday 19/6/17

I could go right back into training…, just a little sore in my triceps, probably the ski erg. I had a meeting today at school, so I was not sure which class I will make but I was done earlier than expected, so weightlifting and afterwards I just did the workout from the reg. class. I did ghd sit ups instead of toes 2 bars because I ripped some of my fingers on the weekend…

weightlifting: SNATCH day (nth new here)
wod:
3 rds for time
30 ghd sit ups
30 mountain climbers
800 m run

This one hurt… Official box timecap was 15 min, nobody made that time. I decided to finish anyways and needed around 16:54. It was horrible exhausting, there was this one athlete chasing me all the time and I did not want her to pass me, she was a really good runner, I am quite sure the run did not bother her. I almost felt down… Good to be pushed but horrible on the other side as well.

2nd French Throwdown in the box

What a weekend…, two nights in Paris and five workouts later I am back in Berlin. It was a fun one, still I was struggling with two of the five events but I was already aware of it… We had some good placings (6th, 11th, 12th) and sone bad was well (32nd, 33rd) from 40 teams. At least one bad placing was my fault-30 synchronized power snatches for time was NOT my strengths. Well but I already knew it, at least I am sure I have never so many snatches in that short amount of time. I think around or even under 5 minutes… Sounds not very good but for me and my fear of snatches and my horrible technique when it comes to this movement, it is actually not too bad. I think I did most of them as muscle snatch… F***! 😉

We finished up 16th, a better placing than last year. I had my moments when I was wondering if this all makes sense for me and if I really wanna do this competing thing anymore. I am still thinking about it…

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Getting ready for the French Throwdown

Team Icke qualified again for the French Throwdown. We are the same group of people than last year. The next days I will focus may training on the movements we will need for the weekend of June 17th to 19th. They will announce most of the wods before hand, so we are already aware what to expect…

Mini vacation – drop in @ Rams Training

I had one week off and we decided to do a three day trip to Poland, it is about a 3-4 hour ride to Kolberg, a town right on the Baltic Sea. There is even a gym that is doing wods and CF orientated stuff but they are not an official affiliate because the yearly fee you have to pay is really expensive for them. the drop in was only 7 Euro and the program and the gym were really cool. The weather was perfect, we walked along the beach, rented bikes and cruised around…

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Next Qualifier Beach Throwdown

Woohoo, it kinda never ends with these qualifiers… We registered for the Beach Throwdown in the Netherlands and the results must be online until Wednesday night. So we did two of three today. I had a wod appointment with one of my fav wod buddies, so I decided to do number 3 another day (I did not know that the deadline is already Wednesday…), so I have to do it somehow on my busy and long working day 😦

https://www.leaderwod.com/en/website/event/22/Beach-Throwdown-2017

QUALIFIER WORKOUT A
With a clock counting up complete as many rounds as possible in 8 minutes of:
16 Box Jump Overs (24”/20”)
8 Deadlifts (regular 100kg / 65kg)
Add 10kg to the deadlift weight when both athletes have completed a full round
Tiebreak there is tiebreak after the last fully completed round of boxjumps.
– We will do that tomorrow

QUALIFIER WORKOUT B
A combined total of 10 attempts (5 attempts per athlete) in a ground to shoulder, shoulder to overhead.
Each athlete has to make exactly 5 attempts at a lift.
The total weight of the lifts is your end score.
You are free to choose in wich order you and your buddy make the lifts.
If an athlete fails an attempt at a lift, the lift counts as 0kg. Every missed lift will count as one of the athletes attempts.
Both Athletes use the same single bar throughout the workout
Athletes are not allowed to deload the bar once the 8 minutes start: the weight must either stay the same or go up at each attempt.
Athletes are allowed to start with a loaded bar and may assist each other in loading the bar.

QUALIFIER WORKOUT C
FOR TIME 27-21-15-9*
Calorie Row
Wallballs 20/14lbs 10/9ft
Pull up
*Both athletes have to complete a full round of every movement before switching to the next.
Each buddy pair will use one rower and wallball.

It was kinda stupid to do Murph on Monday. I was sore, my pull ups felt not that easy and the wall balls sucked because of my legs from squatting and running. We will see how it turns out…
———————–
Heavy Metcon with a partner

200 cal row
10-9-8-7-6-5-4-3-2-1 (you go, I go) bench RX bodyweight (I did 50-52.5)
200 cal assault bike
10-9-8-7-6-5-4-3-2-1 (deadlift 1.5 bodyweight, I did strict weighted pu with a cute 2.5kg plate 😉 – because of tmw’s deadlifts)
300 double unders
10-9-8-7-6-5-4-3-2-1 power clean (we made that up, instead of sled push because it just rained, I started easy with 45 and went up to a medium weight 55)

Haha, it took forever but it was fun. 😀 I have to get back to my welded athlete trainings plan to really work on fitness soon. I really like the structure of the wods and I am feeling a litte bad not taking time to do the workouts. 😦

Murh Murph Murph…

What a coincident we did Murph today during bodyweight class, 30 degrees by the way… It is Memorial in the US, CF boxes in the States mostly do this wod on that day. So I am not sure if it was planned or not.

I was thinking about going slower than usual because I was also signed in for the regular class and weightlifting (my usual triple Monday)… Well, did not work that well. I actually did not go too hard during the run and I slowed down the squats a bit. My push ups were kinda slow, also my pull ups should have gone better. Well I worked around 85-90 % most of the time. It took me 42:52 minutes. I still wanna have a under 40 minutes time one day, it is possible with rest and a little bit less heat and rest beforehand.

Afterwards I did the regular class but I slowed down and canceled weightlifting…

Basic Strength
Metcon (No Measure)
amrap 10
8 supinated bent over row (25)
8 upright row (25)
8 strict pull ups
1min rest

2min rest

amrap 10
8 paused back squat (50)
8 dead stop jumping lunges
8 air squats
1min rest

2min rest

amrap 10
8 hspu (well, this did not work very well after 200 push ups, I only did 3-4)
8 db push press (2x12kg)
8 lateral plate raises (2×2.5)
1min rest

Buy Out
Metcon (No Measure)
2x
10 alfredson calve raises lvl 2
5 nordic hamstrings