Sunday French Throwdown

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On Sunday there were only two wods left before the final wods. The cut was after ten teams… First wod was not really a wod:

timecap 8 minutes
– each member has to find his/her one rep max hang squat snatch, only one person is allowed to be on the platform for the lift. The guys started and both of them did 90kg, I think… Then it was our turn. Me and my lifts – no best friends… BUT, I pr’d. I got 50 kg which is huge for me and my horrible technique! I was not expecting it!!!! The other girl started with 55kg and made it up to 60kg, haha depressing in comparing to me. But still, for me and my snatch problems, I was happy with my lift, just do not look around and see what other girls can do… 😉

Then there was a long break before our last wod and it involved swimming… Uahhhhh…, again sth I do not really like
Timecap was extended to 14 min:
Female, Female, Male, Male Order, everyone has to do:

-50 m swim
-20 sandbag ground to shoulder
– run about 300m to the track and field area
– 30 (stupid) dumbbell thruster (15/16kg – Hahaha, depends on the dumbbells you get)

The next team member can start when the one before has finished the sandbags.
Well the swim was interesting but again I was not the only one who was a bit slower…, my jump into the water was legendary and made the people behind me laugh. The sandbag thing was alright, the run without socks and open shoes was okay as well, the thrusters sucked. I had to rest a couple of times because they were heavy, our first male already was there when I finished my last reps but it was okay because he did all of his 30 unbroken :O and the last from our team was not there yet when he had finished. But they “only” had 2x20kg which is easier in comparing to our 2x15kg (yeah, we gor the lighter dumbbells). Our last person did his thrusters also very quick and we finished up 9th during that event, pretty nice spot!!!!

Overall we mad 15th which is not that bad out of 40 teams for the first time competing as a team and at the French Throwdown. The only thing that still annoys me is my bad performance with the OHS wod. We could have done much better if I did not screw up that one so bad!!!!!!! 😦

On the other hand the final wods were brutal and really not easy for me:

2 wods, two members – male+female – work together, everyone only has to take part in one wod:

event 6
15-12-9
synchronized back squats (60(80kg)
synchronized muscle ups

event 7
heavy synchronized DT
3 rounds
12-9-6
deadlift, hang power clean, push jerk (60kg,80kg)

Uff, I am good a back squats but my muscle ups are not the best – and then synchronized, no problem for our guys.
The weight for DT is heavy for me, also this one would have been difficult for me, sounds like lot of singles or doubles during the hpc and jerks. My partner would have been mad at me.

To sum up, I am still so far away from being a well rounded athlete, to many things I am not good and, my strengths (for oly lifts) is a problem, some of my skills are still not very good. I can do all movements but have still so many problems with the technique…, well, well, well…

The rest of the day I enjoyed the competition, watched the heats, bought some nice stuff from the stalls and ate sth. We left the venue around 6pm, head to the airport and flew back to Berlin.

Overall a nice competition with stupid not so well planned team wods, some struggle but also fun moments…

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Tuesday 3/5/16

So, time for the next one… Today it was time to do the CrossFit Total for the French Throwdown: Take 15 min to find your 1 RM back squat, deadlift and strict press.

I started my back squat with 100kg, went up to 106kg and it felt okay. I can def squat more, I am just so scared of the numbers, the weight feels so heavy on my back. Haha, so one kg PR. 😉
My strict press was 47kg, felt easy but it is always so hard doing the strict press, because you only have few reps and one or two kilo are not that big of a difference within the CrossFit Total. Last but not least deadlift, I started with 105 or 110 and went up to 125kg…. YEAH, 5 kg PR, it was heavy but it felt good… 🙂

So excited to be over the qualifying wods. Now we have to wait and see if it will be enough for our team….

Warm-up 2x
50 single under
5 push ups
5 ring rows
2x 10 side to side hang & 10 scapula push ups

coordination drill
2min catch reaction

Bench Press (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-5kg to last week
I had to do 50kg today and did not make it through all sets with 7 reps
4×7
1×6
2×5 (I think)

Metcon amrap 9
3 pistols
3 t2b
6 pistols
6 t2b…
I finished 24 pistols RX

Saturday Cindy Time

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press (1×1)
take 20min to find your new 1RM strict press
Today I got my 48kg…, yessssssssss!

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
(20 min)
RX 21 rounds+27reps, three reps were missing to 22… :/

Afternoon Session
Sets
6 Back Squats | 72 kg
6 Back Squats | 82.5 kg
3 Back Squats | 92.5 kg
2 Back Squats | 97.5 kg

I was really happy with the two heavy back squats… 🙂

Sets
5 Front Squats | 56 kg
4 Front Squats | 65 kg
4 Front Squats | 70 kg
4 Front Squats | 70 kg

2 times, 2 minutes rest in between
4 rounds of:
2 Strict Muscle-up s
5 Push Jerks, 45 kg

Buy Out
Sets
100 AbMat Sit-ups

Wednesday 2/3/16

IMG_9667

I tested my shoulder press today but I’ll probably will do it again this week, felt a bit heavy…

Sets
1 Shoulder Press | 47 kg

A baby PR, one kilo…, mmh
I tried 48kg first but did not work, will retest…

Snatch Balance 1-1-1-1-1-1-1
40 kg, 40 kg, 45 kg, 45 kg, 45 kg, 45 kg, and 50 kg |

3×10 strict pull ups

Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees

squat routine

Back Squat (1×1) take 20min to find new 1rm back squat

I skipped that and tested my bench press because my Hatch program is over.
I got 62kg but with this little racks, I think I also can get 64kg, a little recovered and with the normal rack, where you feel comfortable and safe…

Metcon (No Measure)
emom 20
I. 8 t2b
II. 8 ohs 20/15 I went up with the weight because it felt good, still light, last sets with 30kg…

This was nice to work on my T2Bs…