Monday, Monday…., 15/2/16

Another Monday, another open wod… This time 15.2. I am still not able to do butterfly chest to bar pull ups, I have to admit I am not practicing them as much I should do… BUT, where to take the time…?!?!? I still have so many other things tow work on… :/

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
10 kips or caterpillar
10 squats

Ring Pull Up emom 20
I. 20sec max reps ring pull ups
10 sec hold chin over rings
II. 4 jumping lunges; 1 squat jump and reach

Metcon CrossFit Games Open 14.2 and 15.2

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

131 reps | Rx’d
I finished the first two rounds, got stuck in the third one, was in the 2nd round of the pull ups… At least, I was better than last year. BUT the progress is almost not there, I had to do reverse pu grip, which sucks,but I do not practice them so often…. :/ I have to put them into my training more often…!!!!!

WOD 29/5/15

1x 600m run

2x 4 v-ups
6 scapula push ups

2x 4 push ups
5 ring rows
6 T’s

Bench Press (1×4)
e2mom 12
4 bench press (30X0) last set 45kg, felt heavy
3 plyo push ups

*work up to a weight that feels heavy but not slow
*increase height on the plyo push up to a max
Metcon (No Measure)
take 12min for

4x 20m sled pull

*work up to a weight that feels heavy but not slow
*rest as needed
scapula stability + weighted push & pull (2 Rounds for weight)
emom 10
I. 6 I’s
4 T’s
2 Y’s
II. 5 strict chin ups 2.5kg
5 strict ring dips
*chin ups and ring dips weighted if possible

Metcon (AMRAP – Reps)
2x for max reps

amrap 2
12 plate g2o 20/15
12 overhead lunges 20/15
1min rest
amrap 2
6 box jumps
6 shuttle runs 5m
1min res

RX 232 or 220 (one round of the sprint and jumps I was not sure, a friend said it were 5 rounds…., I got confused)

15.2 = 14.2

Thursday night (US time) Dave Castro announced 15.2. from Austin Texas while I was asleep.

It is a reapeat from last years WOD 14.2:

The first thing I thought was: “I’ve to be better then last year!” I immediately was scared I won’t hit the goal… I still have no proper butterfly chest to bar pull ups but I also have to admit I am not focusing on them to much because there is so much other stuff to do. Damn it! 😉
My hands were still not the best from last week’s wods: toes2bar during regular class and 15.1. So hanging on the bar still hurt. I tried some pull ups on Friday, watched some video advices and talked to some people from our box about strategies. My kip is still not perfect, I can do C2B with a regular grip now but it still cost me to much energy, so I decided to go with a mixed grip.

I did 15.2 Saturday morning after coffee, a good shake and a bit nuts/dried fruits. After the warm up we went straight into it. I broke my C2B sets from the beginning: 5/5 and 6/4 the first set. I went unbroken for the overhead squats. After the first set I had a little bit more than a minute to rest. The second sets of pull ups I broke down in sets of three or four. I went unbroken for the overhead squats. I finished about 20-25 sec before the time limit. So I hit my goal, I finished the 2nd round and was ready to start number three… YEAH

It got harder and I broke down the first set of OHS 7/7, I finished the first 14 pull ups and went back to the bar and finishes 13 of the 14 reps before time runs out. Oh man, one more rep, shit… So in total 129 reps: 49 reps more than last year, not too bad. But still if I would be able to do butterfly pull ups I am sure I could have finished round three…

German Throwdown WOD 2 and WOD 20/10/14

The 2nd wod is announced:

It actually sounded better than it felt. I was really exhausted, had problems breathing during the lunges and had to stop in between, my HSPU felt so bad the last reps and I just finished 6 rounds plus 2 reps. I am still thinking about my strategy anf if I could do better. Even I am not sure about my HSPU I will repeat the wod on THursday afternoon My goal are 7 rounds…

3x 1min plank hold & 30sec side plank each side

3x 6 swings 6 squats 3 push ups

Power Clean + Jerk
5 clean deadlift
5 clean high pull
5 power clean
5 split jerk

Clean and Jerk (1×1)
power clean + jerk
e1:30mom 15
2×5 35 kg 37,5 kg
2×4 40 kg 42,5 kg 45 kg
2×3 47,5 kg 50 kg
2×2 52,5 kg
2×1 55kg
*increase every set by 0-10kg

Basic Strength
Metcon (No Measure)
emom 10
I. 7 strict hspu I did 4 the first set and then tried to do between 4 and 7 (using an ab mat)
II. 15sec kb bottom up hold each arm 12kg right and 8 kg left side FELT HEAVY

Metcon (2 Rounds for reps)
2x for max reps

amrap 2
7 power clean 60/40
7 pull ups
2min rest
RX 2 rounds plus 4 & 2 rounds plus 5

14.2 Open WOD 8/3/14

Oh man, even I know it is just for fun, I take it too serious. I was very nervous again, scared to be slow, not getting it properly done and and and. This time I took a video, just to make sure… Even I know I am so far away from real athletes. If I would be a little bit more patient and gentle with myself I could have been proud because I just found a way to do Chest to Bar pull ups. actually touching the bar.

So I practiced the night befor chest to bar pull ups and it was not really fun. But then I discovered if I use false grip I actually can do some chest 2 bars without missing lots of reps. I use my biceps instead the swing which I still do not get. Of course u you can compare them with proper kipping pull ups and butterflies (which I have to learn!!!!) but this technique brought me 80 reps in total and saved place 30 in Asia. Good one. But still I am unsatisfied and wanna get better…