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

Thursday 22/6/17

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

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

Thursday 4/5/17

The time is running by so fast, I can’t believe it is already May… :O It seems we qualified again as a team for the French Throwdown which will take place mid June in Paris. My performances were not that good but they are okay for a team to qualify, Mostly upper part stuff, almost no legs (just rowing and burpee box jumps- both not my fav after being not so tall and my ankle injury), nothing long just short and things I am not the best in 😉

Yesterday I just did the class and the welded athlete metcon which hurt… 😉

each position (4-6x rock back and forth and side to side, palm down first, then backhand fingers pointing back, out, for and inwards)

Clean + Jerk Warm Up
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 front squats
3 clean
3 split jerk

Metcon (No Measure) 4x
30sec work, 30sec rest
romanian dl (70kg)
bench press (50kg)

2min rest

30sec each side, 30sec rest
deficit split squat (elevated front foot) w/ barbell (45kg)
one arm db bench press (15kg)

2min rest

30sec each side, 30sec rest
one arm seated db/kb press (15kg)

3 min rest
cal on assault bike, rest 1:1

It kinda took me forever: 44:08 :O

Saturday – Madcon

40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

in teams of 2 for time
amrap 36

100cal row
90 wall balls
80cal row
70 burpees over the erg
60cal row
50 t2b
40cal row
30 hspu
20cal row
10 muscle ups

1+222 RX


bench 5×5 55kg
press 7x40kg 5×10 30kg
overhead squat 5x55kg
practice handstand walk
10 srict pull ups

Friday 16/12/16

I had to hurry to the box right after work because I will go on a weekend trip tonight, Vienna here we come. I did the 12pm class but because of my foot and now my left arm as well, I had to modify the wod. It really pissed me off because it was a good one…

7sec Tempo Bench Press (1×3)
Metcon (No Measure)
e2mom 20
I. 20/15cal row + 3 muscle ups I just did the row and one strict muscle up (painful)
II. 20 burpees + 3 hspu (I used 2x20kg plates)
*hspu deficit if possible

Afterwards we played a little around. I did day three of 101 squat part (front squat 6×3 70kg)

amrap 30 you go-I go e3mom 1 kin plank

25 squats
10 cal assault
15 lunges (my partner did 30 DU)
20 sit ups

Wednesday 8/6/16

Before Class

4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg
4 Clean Pulls | 74 kg

Power Snatch+Snatch
4×1 39kg

5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg
5 Weighted Strict Pull-ups | 5 kg

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups
2x 20 banded good mornings 40 superman

Bench Press (5×5)
7min to warm up
*1:30min rest between sets
*add 1-5kg to last week

Metcon amrap 12
33 lunges
22 du
11 pull ups
RX 7+33

Monday 29/5/16


A couple of days to go till the Budapest Throwdown… We will fly Friday around 5pm to Budapest, I am kind excited but also do not take it too serious. It will be more a fun weekend with some wods. They already announced the first three wod for Saturday. They will give us a bit trouble because wod 1 has some gymnastic skills, one of our team members is not able to do: handstand push ups and bar muscle ups… All of us have to do them to finish the workout. There is another wod where you have to do OHS for guys with a 50kg barbell which is also impossible for him. He has some shoulder and mobility issues, so we will see how this will work out… He was working very hard on his skills on the weekend, perhaps a miracle will happen this weekend. 😉

Warm-up 3x
200m run
10 squats
5 push ups
5 ring rows

3 snatch deadlift
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 ohs

1 power snatch + 2 snatch balance + 3 ohs Complex (1×1)
e1:30mom 12
*increase weight as needed

Metcon 4rft
7 power snatch 60/40
14 burpees otb
21 wall balls
RX 11:34min


4 Bench Press | 45 kg
4 Bench Press | 49 kg
4 Bench Press | 52 kg
4 Bench Press | 55 kg

5 Shoulder Press | 29 kg
5 Shoulder Press | 31.5 kg
5 Shoulder Press | 34 kg
5 Shoulder Press | 34 kg

3 legless rope climbs

I feel I was a bit slow during the wod, the wall balls were bad, I broke them up in too many small sets, at least I did not do big breaks in between… But it was also really hot and we were all so sweaty, hard to workout 100% when the weather is soooooooooo great for chilling outside and getting taint. 😉

But of course, after showering the sun was gone and there was thunder and lightening outside… :O

Back in the box, Wednesday 18/5/16

We came back to Berlin on Wednesday in the afternoon. I spent a couple of hours with my parents before I headed to the box and did one weightlifting class and the regular wod (late class – 9pm)…

It was the first time after a couple of months I went to weightlifting because the time is a little bit difficult for me, I normally train at 5pm on these days and have to wait too long afterwards, a bit pity…

We worked on my “favourite” movement: the snatch. Well, what should I say, I am still bad at it… 😉 In comparing to all the other stuff I am soooooooo far behind with the snatch. I still just do not get it.

The class was fun:

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups

20 banded good mornings
40 superman

Basic Strength
Bench Press (5×5)
7min to warm up to 70%
then 5×5
*1:30min rest between sets

Metcon (Time) up and down
30 sdhp 32/24
30 push ups
30 hollow rocks
30 kb swings 32/24
30 sit ups
30 t2b
RX 13:12 min

Tuesday – back in Berlin and back to the gym…

I went to the 12pm class and because one wod just wasn’t enough, I did another two right after the class… 😉 No, it was more like people asked me if I wanna join and I felt like…, well…, actually… YES! After resting and eating two much I felt kind of slow and needed extra wod time…


Warm-up 2x
15m bear crawl
15m crab walk
2x 10 side to side hang & 10 scapula push ups

3x 1min work on du & 1min foot work + juggling

Basic Strength
Bench Press (5×10)
5min to warm up to working weight then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week

Metcon (AMRAP – Reps)
7x 20sec work, 40sec rest
I. row for cal
II. thruster 20/15
163 RX

Little zip of my protein shake AND:


AMRAP 8 minutes
50 GHD sit-ups
50 Wallballs 20/14lbs
Max meters on the rower in remaining time
RX 731m

Partner Met-Con With a partner – Alternating movements
AMRAP 15 mintues
5 Double KB clean and jerk 53’s/35’s
10 Burpee box jump overs 24/20″
5 Muscle-ups
We scaled a bit with the MU, I did 5 in the first round, afterwards 4 and once 3 and then another 4, I did not want to let my partner wait too long during them, so we did 2 C2B for one MU

Friday 15/1/17

8 Bench Press | 39 kg
8 Bench Press | 42 kg
8 Bench Press | 45 kg
8 Bench Press | 48 kg

5 Shoulder Press | 28 kg
5 Shoulder Press | 30 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 33 kg

3 Strict Muscle-up s
1 Strict Muscle-up
3 Strict Muscle-up s
1 Strict Muscle-up
3 Strict Muscle-up s
1 Strict Muscle-up

Nice WOD today…, bodyweight fun… A little painful for me because I already did sit ups yesterday and as usual I got some bloody spots on my lower back…, so I put some band aid on it but of course it did not get better after 150 sit ups… :/

Warm up 2x
a) 40 su
10 reach trough
10 scapulla pull ups
10 kip/caterpillars (I use them to work on my butterfly technique, still can’t get this C2B butterflies…)

b) Hang Power Snatch 2x
5 sntach deadlift
5 snatch high pull
5 snatch grip behond the neck
5 hang power snatch

Hang Power Snatch e2mom 20
1) 2 hps+2ps
2) 2/4/6… push ups

this burned… 20 push ups at the end between the power snatch

WOD 50-40-30-20-10
sit ups
RX 6:47 min