Thursday 17/8/17

I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…

Bench last set 42kg – felt heavy


assault bike 15 min 30/30

press 5×3 34kg

deadlift 1×5 87.5 kg

box back squat 8×2 78kg

dumbell kipping hspu practice

muscle up practice

Tuesday 17/1/17

Before 10×2 strict muscle ups 🙂

40 swings
20 burpees
80 jumping jacks
Barbell cycling power clean + push jerk
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Power Clean + Push Jerk (5x 7+7)
power clean + push jerk
5x 7+7
*do all power cleans first, then the push jerks
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

I really got upset, my 4th set with 37.5kg felt good but then during the 6th push jerk I felt my left foot and the ankle again, so I had to stop after this set. I would have done 40 easily, without injury and the time off even more 😦

Metcon (Time)
deadlifts 50/35
push ups
6:38 RX

Mobility for about 10 min

Back squat
10×35/45/50/55/60/65/70 kg

5×10 front rack lunges
1×35 4x40kg, it hurt 😦

Practice Handstand walk

strict pull ups
1×10 5×3 weighted 10kg

Thursday 8/12/16

Today I did a little more than expected and it was awesome… 😉

Before class
back squat 6×2 85kg
It is so weird, I don’t think my squat is getting better anymore. For almost a year now I feel like I am doing the same weights and it still feels heavy. As soon as I stop squatting for a couple of days or squat less I feel it. It is annoying… I will start a new cycle after Christmas to see it it will give me some more strengths… The same with my deadlift, I feel it got worse…

Bodyweight Class
Warm-up 2x
5 burpees
15 du
5 strict knees to chest
15 sec handstand hold

Metcon (No Measure)
5 rounds of:
2 min du – I worked on my chest to bar butterflies
1 min max hold handstand
2 min rest

(30 min)
Metcon (No Measure)
8x 20 sec on, 10 sec off
8x 20 sec on, 10 sec off
8x 20 sec on, 10 sec off
sit ups
8x 20 sec on, 10 sec off
8x 20 sec on, 10 sec off
hollow rocks

Still testing… I did one set of a heavy deadlift, 115kg, 10kg away from my PR but it felt so heavy. 😦 I hope, it is just because of my foot injury. I also deadlift less than before. My focus is more on weightlifting and gymnastics…

I made up my own wod:
emom 2 muscle ups for 20 min

Afterwards I did a little calm down wod:
3 rounds
30 call assault
40 push ups
30 ghd sit ups

Haha, then I felt ready to go home… 🙂
I will be out of town on the weekend, so no training… :/img_2595

Late snack after training 🙂

Monday 19/9/16

300m run
10 cossack squats
5 wall squats
2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation
10 cossack squats
5 wall squats

Back Squat
5min warm up
1×3 @70%
1×3 @80%
1×3+ @90% 3×92
1×20 @50% 55kg

Metcon (Time)
200 du
100 pistols
200 du
11:08 RX

buy out
– strict pull ups

Friday 9/9/16

I could not do all pieces of the misfits program because of the time it takes…, I taught the kids in between and decided to skip the bitch work – 45m run would have taken too long.

1. Warm-up
3 Steady Rounds:
Row 500m
15 Push Ups

2. Strength
Back Squat – 3×3 @75%

3. Bitch Work
– not done today-

4a. Met-Con
5 Rounds for Time:
60 Double Unders
10 Strict Pull Ups
10 Bench Press 155/105lbs

300m run
10 goblet squats
10 swings
10 ring rows

2min partner split stretch
2min partner shoulder stretch

Clean + Jerk 2x
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Clean and Jerk (30×1)
5min warm up
e30sec for 15min
I. 1 clean + jerk
*@70% of 1RM clean & jerk
I took 55kg, it was really hard…!!!!!

Metcon (No Measure)
8x100m sprint
100m jog rest

Heavy Metcon Sunday

Warm up with a BB and a partner 8 mins YGIG
Muscle cleans x5
Clean high pull x5
Power clean x5
Front squats x5
Back squat x5

50 Power cleans
40 Back squats
30 Power clean
20 Front squats
10 Power cleans
The RX for this workout is BODY WEIGHT (scale as needed but not less than 70% BW)
Working in waves of 4 with a running clock
Bike 2 min for max distance
Rowing 2min for max distance
Air squats 2min max reps (alone)


9 am class
warm up

deadlift (Wendler)
5x75kg easy
5x88kg heavy
4x100kg 😦
15 68kg

amrap 10
buy in 800m run
4 bar muscle ups
8 deadlift (70kg)
12 box jumps
RX 2 rounds+4
It was okay, the deadlift felt heavier today (thank u 4 weeks not working consistently)

I like doing the program because it is so much more intense than the regular wod but it also takes sooooooo long. I am sure you are not supposed to do other stuff before, hahaha. But rigth now I need more the vlume to get back to my old form instead of the intensity, here I just have to listen to my body.

2017 Cycle 1 – Week 3 Day 3

Miss the Cycle 1 Explanation Podcast? Check it out HERE.

1. Warm-up
Floss Ankles
Floss Quads above Knee
Childs Pose 2:00
4 Steady Rounds:
10 Lateral Goblet Squats
15 Wallballs
15 Calorie Ski

2a. Strength
Back Squat – 4×4 @85%
Here I am out, I can not do my real 85% right now 😦 I did
3×3 80kg

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 2.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

3. Bitch Work
AAB – 1k x 8
Rest 2:1
This was the worst. 😉 I took me between 1:40 and 1:46min per set, I am sure this is not very good but I am still getting used to the assault bike, the pain and the technique of this bad machine…

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4a. Met-Con
AMRAP 15 Minutes:
20 Wallballs 20/14lbs
10 Power Cleans 155/105lbs
10 Kipping Handstand Push Ups

4b. Gymnastics Accessory
3 Rounds:
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes

4c. Strength Accessory
Dumbbell Bench – 4×8
Heavier than week 2
12kg Kettlebells, felt easy…

We skipped a but did b and c

– 20×3 strict pull ups
– practice hsw and strict hspu

Heavy metcon Sunday 3/7/16

6 deadlifts 87,5 kg (70% misfitsathletic)

WARM UP – 3 Rounds
5 wall squats
5 goblet squats
10 air squats
5 walkouts
5 push ups
10 mountain climbers

30/30 work/rest, 6 minutes each station
Station 1 – Back Squat I used 60kg
Station 2 – Push Press 40kg
Station 3 – Box Jump Over
Station 4 – Pull Up/ Rope Pull up
Station 5 – Sled Push 6x20kg

Between each station 3 minutes to either Run/ Row 500m – we changed the run after the 2nd round to 300m because the break in between was to short

Chris Hinshaw @ CF Icke

Today there was a special event at our box, Chris Hinshaw, the aerobic capacity trainer held 2 classes in the afternoon. I taught the kids first, did my back squats, some skills and took part in the second class her offered. Of course, there was some marketing behind it – Reebok presented its new CrossFit running shoes. They brought a couple of them and all the people could try them during his workshop. Actually I was kinds surprised when I put them on, they felt good, very smooth and light, even they looked not that good.

The workout we did with him was very interesting, all about pacing. We did a warmup together, some drill I also do with my students and saw him doing before. The workout itself was a 5 time run around the box with one minute rest between. The goal was to run each round with the exact same pace. Well, I think I would have done it great but I was to stupid to calculate right, this happens when you talk to other people during class and do not think about what to do… :/

My time was 1.09 in the first round, so I started my second one at 2:09. I was back at 3:18 which is zhe perfect time – 2:09+1:09 = 3:18 BUT I got confused and thought I was too slow – 9 seconds – so I started to early ran faster and booooom everything got messed up. F***! Next time I know…

A couple of weeks ago I bought the aerobic capacity program anyways, so I hope I can use it for my training, right now I am not finding time to do it which is a little bit annoying…

Monday 27/6/16

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings & 1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

1 power snatch(ch)+2 power snatch(cd) + 3 OHS Complex (8×1)
1 power snatch (catch high) + 2 power snatch (catch deep) + 3 ohs
e1:30mom 12 *increase weight as needed – las set 47.5kg

1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 30 kg
1 3 Power Snatch + 3 Overhead Squat | 35 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg

Metcon (Time)
36 t2b
27 push ups
18 burpees over the bar
9 ohs 60/40
4:42 RX


6 Back Squats | 66 kg
6 Back Squats | 66 kg
6 Back Squats | 72 kg
6 Back Squats | 77 kg
6 Back Squats | 77 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

1 Legless Rope Climb
1 Legless Rope Climb
1 Legless Rope Climb

3 Bar Muscle-ups
2 Bar Muscle-ups
1 Bar Muscle-up

4 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups

100 GHD Sit-ups