Open 17.2

I will just share my you tube link to prove – I did it… I still have to work on stringing my bar muscle ups together in workouts but I admit I do enjoy more working on my other gymnastic skills and focusing on weightlifting… :O

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

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Monday – Triple Day ;)

Warm-up
300m row
5 push ups
10 squats
5 scapula pull ups
10 hollow rocks

Metcon every round 3x
1 min plank
30 sec side plank each side

1 min rest

1 min superman
1 min russian twist

1 min rest

1 min hollow hold
1 min leg raises

Amrap 10:
10 burpees
10 pull ups

1 min rest

Amrap 10:
200m row
50 squats
40 hollow rocks
30 push ups

Warm-up
20 I’s
15 T’s
10 Y’s
then

7min to work on kip/butterfly
Basic Strength

Shoulder Press (1×1)
15min to find 1RM (no PR, only 1x46kg :()
then
1x amrap @70%
*after your last successful press, jerk the weight overhead and accumulate as much time as you can overhead within 2min without dropping the bar to the floor or racking it.

Metcon (Time)
for time

60 shoulder to overhead 30/20
30 pull ups
40 shoulder to overhead 40/30
20 chest to bar pull ups
20 shoulder to overhead 50/35
10 bar muscle ups
RX 12:56 , I needed too long for the chest to bar pu but I wanted to do them butterfly, so I had to make sure to get enough rest in between

Weightlifting Class
Snatch work

Monday 16/1/7

Mondays are the best, I usually try to train from 5-8:30pm with half an hour break in between. Because of my working schedule it is the only opportunity to do a little more on that day. I do the bodyweight class as a warm up, then the regular wod and last but not least weightlifting… 🙂

BODYWEIGHT
Warm-up 3x
5 burpees
10 squats
15 hollow rocks
2x
10 scapula push ups
10 scapula pull ups

Metcon (No Measure)
5x
30 sec squat jumps
20 sec rest
30 sec mountain climber
20 sec rest

5x
30 sec burpees
20 sec rest
30 sec kb swings I used 20kg
20 sec rest

Metcon (No Measure), in teams of 2:
amrap 25:
2000m row
200 push ups
1500m row
150 push ups
1000m row
100 push ups
*one works, one rests
————
WOD
Warm-up 3x
1rnd gymnastic swim
10 scapula push ups
10 scapula pull ups

3x w/ increasing weight
6 push jerk
5 push press
4 strict press

7min to work on kip/butterfly

Basic Strength
Shoulder Press (5×2) 2x43kg
8sec overhead hold on each rep
*increase weight each set

Metcon (AMRAP – Rounds and Reps)
amrap 4
3 bmu
3 ohs 60/40
RX 3+1
rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 4
6 c2b
6 ohs 50/35
RX 4 rounds, the first time I did butterfly C2B during a wod

Weightlifting
Snatch Day
– working on the postions
– muscle snatch
– snatch pulls (last set 2×5 55kg)
– core cycle

Friday 13/1/16

I went straight from work to the box to do the 12pm class and prepare the CF Kids class afterwards. It is really cool because it gives me some more time afterwards for being lazy. 😉 Winter sucks in Berlin, it makes you really tired and unmotivated, you just wanna stay in bed because it is dark the most time of the day. Time to travel again…

Warm-up
40 burpees (because I was too late ;:)

3x
10 bulgarian split squats each side
5 good mornings w/ increasing weight
then

take 7min to work on kip/butterfly
Basic Strength

Snatch Grip Deadlift (1×3)
2×9
2×6
4×3
*increase weight as needed
I finished up with 3x85kg

Metcon (Time) 13 min timecap
10rft
8 t2b
2 bmu
10 push ups
RX 7+9

———–

after Class
10 rounds
5 strict pull ups
5 strict HSPU

Afterwards I worked on my squat clean, went up to 2x60kg, was okay, still feel I haven’t done it for a while 😦

Double Saturday 15/10/16

This was fun. 9am morning team madcon and misfits training in the afternoon:

Warm-up
in teams of 2
*your coach forms teams
1k row
30 burpees
1k row

Metcon (Time) Team Madcon
amrap 30 3rft
400m run
21 swings 24/16
12 pull ups
*run together, split reps
8:sth RX

Metcon (Time) 10rft
3 power snatch 60/40
15 wall balls
*one works, one rests
RX 16:32 or sth..
Metcon (AMRAP – Rounds and Reps)
remaining time
as many rounds & rep of
1 c&j 60/40
5 pull ups
10 push ups
15 squats
2 c&j
5 pull ups
10 push ups
15 squats

*one works, one rests
If we counted right we got 12 rounds done

AFTERNOON

1 Power Clean | 60 kg
1 Power Clean | 65 kg
1 Power Clean | 65 kg
1 Power Clean | 67.5 kg

1 Clean Pull | 70 kg
1 Clean Pull | 70 kg
1 Clean Pull | 72.5 kg
1 Clean Pull | 75 kg

Push Press 4×3 55 kg

4 rounds of:
Run, 800 m
30 Pistols (Alternating Legs)s
10 Muscle-ups (alternate between bar mu and rmu)
Rest 3 mins
RX 40:40 Hahaha, yes i took my time 😉

Wednesday

9 am class
warm up

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

WOD
amrap 10
buy in 800m run
-then-
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)

Misfits
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
Then
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
2/1/1x85kg
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

Tuesday5/4/16

Only couple of day until The Berlin Throwdown this weekend…

Berlin Throwdown – Your Fitness Event in Berlin

The team competition will be on Saturday, the individuals will compete on Sunday. I am in a team. It is more kinda a partner thing because we are only two persons… 😉 The wods are not announced yet, so we just play a little bit around, practice skills and we’ll see what happens.

Today I started with a fun part – strict muscle ups: 5×4 – whohooo – felt good. I have to try 7 unbroken in the next days 😉 Afterwards I worked on bar muscle ups, they still suck and did some handstand work practice. The it was time do sth for me:

back squat
8×66
8×72
6×77
2×6 83kg – was heavy but okay…

snatch grip press behind the neck 5×10 15kg, 1min rest
I started it as a new cycle…

snatch high pull 5×4 48kg

Partner Wod

1)buy in 800m run :/
100 partner wall balls men height
80 box jump overs
60 pistols
40 t2b
20 handstand push up
buy out 800 m run

The run is the most difficult part for me because I am not the fastest… The partner wall balls were okay, we got a couple of no reps because of me, I first had to get used to the men’s height in combination with the partner work.

2)you go – I go
10-9-…1
thruster+pull ups 30kg

I did all sets unbroken which seemed to be fine after all the work I have done before

Class – I only did the deadlift part:
Deadlift
3×3 107kg, 2min rest

Let’s see if I can hit 110kg next week…

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

Weightlifting
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

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

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

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

100 GHD Sit-ups

French Throwdown Saturday

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The event took place outside of the centre in a big sport complex. The area was really nice. The organization great, good equipment and everything well planned, except the wods for the teams, they were all disappointing, no real team wods for event 1 to 5. Actually there was one event where the males and the females did 60 toes to bars together but that’s it.. All the other wods were like one is working at the time, the others are waiting. So it felt more like an individual competition than anything else. We could not support each other, share reps, split up movements etc…
Also the wods weren’t my favorites, no deadlifts, no handstand push ups, no double unders, no bodyweight stuff, no wall balls… – all wods were kinda sprints for every athlete, short and more or less intense. Mmh…

Saturday we did 3 events and Sunday we did two, the cut was afterwards. From 40 teams only 10 teams could go on, also weird. They often have two cuts or take at least a couple more people into the finals. We finished up 15th, which is not too bad overall. I was not happy with my performance. I screwed up one wod which all of my team members were thinking will be a good one for me and then I was stuck with the 50kg OHS and got so many reps and attempts to finish the last four. This was though… :/

The competition level was high, there were a couple of regional athletes, competing in a team or as individuals. If you see them performing and then look at you, it is kinda depressing…

Saturday WODs

each member has to
run 400 m
20 pull ups
10 chest to bar pull ups
5 bar muscle ups
run 400 m
“Yeah” – running and bar muscle ups… It was outdoor on a track and field area. As expected my bar muscle ups sucked but I made it through. Still no butterfly chest to bar pull ups, only kipping :/ We finished up 14th.

The next was my hat wod because I had so many trouble with the OHS:
each member has to
21 cal assault bike
15 box jump over
9 ohs 50/80kg

So as I said I totally messed up the OHS, my kinda strengths. I changed my assault bike strategy, used my arms more than my legs because I wanted to safe my legs for the box jumps, mistake! During the las 4 reps of the OHS I lost my balance and my upper body strengths. O could not hold the bar overhead, I dropped it a couple of times, got no reps, had to do one by one – IT WAS FRUSTRATING!!!!!! 😦 I totally lost my confidence afterwards and felt so bad, it was horrible. We finished up 30th… 😦

Last wod was male/male and then female/female
9 min timecap
60 toes to bar
– find your three rep max touch and go clean

After the disappointing wod before I was really insecure, so I started light with the clean, 55 kg – I think this was a joke for other athletes… It really felt good and easy, typical me – more like muscle high power cleans than anything else… I went up to 60kg and finally to 65kg. Perhaps I could have done more today but I wanted to be on the safe side…

So Saturday was done. At the end of the day we were 22nd overall…, but very close to 17th…, just some points in between.

At night we went to the supermarket, the guys bought pizza. We ate and fell asleep…

Sunday 16.3 for the 2nd time

This time in the year when you decide to redo an open workout because you think u can do better…. AND …. I  actually did better, one more round with stupid shitty bar muscle technique… My poor chest and arms!

I went kinda early to the gym bur it took long before we started, I already did lots of muscle ups to work on my practice and I actually got better, but during the wod it became worse again…, haha, it is so hard to use all the elements and string them together… But I had 5 rounds plus 12 reps, 1 one better. I still got upset: I almost would have finished round 6 BUT I did not get the last MU, it was the one and only fail…, shit…

Afterwards I felt so tire and exhausted that I could not really do anything meaningless relating to CF movements. 😉 I finished the day with a very late breakfast brunch kinda thing at a good coffee place in Berlin…

2 more to go…