Berlin Throwdown wod 3 28/5/17

This time of the year when there are too many qualifiers and I really ask myself why I am doing this… Today I did Berlin Throwdown wod 3 again because I was not happy with my score, I still think I should have done better!

6 min amrap
1000 m row buy in
12 ohs (35)
6 burpees
– 2 rounds –

Before that we tried a yoga class for the box members which was anice experience…

Berlin Throwdown

So, the next qualifier is already on and I am not sure if I am ready…

http://www.berlin-throwdown.com/

Our box started this competition last year and this year they give another shot. I am in the same team as last year. My strong and daily getting better friend – and me…ohoh. They announced the first wod on Monday and even the cycle in our box id totally different right now, they decided to it as today’s wod. So I skipped the class because I wanna do it on Friday or Sunday.
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I did the welded athlete today and a emom to work on the movements for the first qualifier wod but before I enjoyed an awesome omlette:
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WARM UP
-30 Cal Row
-30 Air Squats
-20 Push Ups
-10 Strict Pull Ups

SKILL
5 Rounds
20/15 Cal Bike or 30/24 Cal Row
4-8 Muscle Ups (Choose number)

STRENGTH
Squat Snatch
5×2 (Drop and reset) Rising
Start @70% (went up to 45kg, not very good)

STRENGTH
Snatch Pull
7×1 @115% (58kg)

METCON 3 RFT
-15 TTB
-12 Front Squats @135/95
-9 Deficit Strict HSPU (3/1 inches)
10:47.00 Rx

Bar Facing Burpees 10×7
(Rest as needed-Focus on efficiency of the movement and your breathing.)

ACCESSORY
Reverse Hyper
4×25

EMOM 10
a) 15 wall balls (unbroken)
b) 10 pull ups (unbroken)

practice handstand walk

Mobility
1. Forearms
2. Front Rack
3. Ankle Dorsiflexion

Sunday Rest-Day

Today I enjoyed the competition as spectator, the weather was perfect, sunny and hot… 🙂 I had a nice coffee break and a breakfast before I watched the individuals compete. At the end of the day Berlin’s first international Throwdown was over and I helped to clean up before I went for dinner and a good night sleep. I did not feel very sore from the day before, so tomorrow let’s wod on… 🙂

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Berlin Throwdown 9/7 & 10/7/16

It was an early start on Saturday morning, the briefing started at 8 am and of course, I was a bit late… 😉 They announced all 5 wods, there was no cut, so every team could do every wod. This is kinda cool because the team competition was only for one day. Well the wods sounded alright, stupid assault bike – not my best friends and the weights for the shoulder 2 overhead and overhead squat seemed a bit heavy: 55kg.

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1)
A 30 cal assault bike
B 800 m run & 30 cal assault bike
A 800 m run

Yeah…, running and assault bike, one of my favourite combis NOT – at least no box jumps 😉

2)
100 wall balls
100 pull up (partner dead hang)
50 partner deadlifts (90kg)
50 toes to bar (partner dead hang)
25 burpee box jump over

3) snatch/clean and jerk ladder -if partner A can not move on with the snatch, partner B starts with the clean and jerk

4)
6 rounds for time
9 shoulder to overhead (55kg)
3 muscle ups

6 rounds for time
10 m handstand walk
1 legless rope climb

6 rounds for time
5 ohs (55kg)
21 KB swing (24kg)

5)
18 rounds for time
5 thruster
5 hang power clean (30kg)
Every time you drop or switch partners: 7 synchronized burpees over the barbell.

Overall the event was really really cool, the location and the organization was great. A lot of volunteers, many from our box helped out during the throwdown. We finished up 7th overall(from 30 teams) which was the same spot we qualified. We could have done even better but I was the weak part during the weightlifting event because I could only do the 50kg snatch… And we also got 2 important ohs squat no reps during wod 5. Our judge gave me no reps right before the end of the wod, he was really picky with going below, I really don’t think this was necessary. :/ But still it was fun to compete and being part of the event. On facebook there are a couple of videos from the two days.

https://www.facebook.com/BerlinThrowdown/?fref=ts

Wednesday 6/7/16

Today I started doing some strict pull ups but more focused on my muscle ups. I still do not like stringing them together. It is not easy for me because of my technique problems, my kip is too low, I don’t like the transision between the reps, I still do it more with strengths than anything else. It tis annoying, I am not getting better at them. Always work on your weaknesses -blablabla- to much weaknesses, so I am gonna lose the fun part of CrossFit…

I worked on my handstand walk and did some heavyish overhead squats:
5×45
3 or 4 times 50
4x55kg

We did the class wod as synchronized wod – JT and then practiced barbell cycling

Warm-up
600m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. both legs
II. both legs split
III. left leg rotation
IV. right leg rotation

Bench Press (3×3)
7min to warm up
3×3 60 kg – but I messed up the last rep… :/
*increase weight 1-5kg

Metcon J.T. 25 min time
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
in the remaining time do
B: Metcon (AMRAP – Rounds and Reps)
amrap remaining time
5m plate push 20/15
10 plate g2o 20/15

As I said We only did part A and then switched to the small room

everyone does 15 reps:

30 c&j 35 kg (5 in a row
30 c&j 45 kg (3 in a row)
30 c&j 55kg (singles)

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…

Saturday

I skipped the morning class because the wod was a bit too easy, instead I worked out with my partner, I am going to do the Berlin Throwdown with….

I started doing my bench press and strict press cycle.

Afterwards we did a partner wod:

for time, one works, one rests:
100 power snatch, 35kg

– 60 synchronized partner toes to bar

– 50 m handstand walk, well my friend did most of that, but at least I tried… :/

In the afternoon I came back to practice for the Budapest Throwdown, we will fly to Budapest the upcoming weekend.

3 rounds for time, one works, two rest
– 40 pull ups
– 40 deadlifts (80/50)
– 40 wallballs

I actually wanted to do a throwdown wod, they already anounced three wods but I did not read them again, so we messed it up, master will only do 30 reps and there will be burpee box jump overs as well, ooooops. 😉

I also practiced hang power clean, there will be a 3 rep max in between one of the wods. Last but not least we did some rope climb practice.

Sunday 22/5/16

Finally over with all the quali wods, I am kinda over it and wanna go back to regular training without the feeling the pressure…

6 min timecap
– Row 500m
– FInd your 2 RM front squat

This are not my fav movements, even I like squatting, I do not see a big progress with my front squat. My hatch program is almost over, I ll try sth new afterwards.

I warmed up and decided to do 82kg which is not very heavy for somebody like me… 😦 The row was exhausting, I finished 1:45.8, not super fast but okay, I guess. I took some rest and hit the 82kg twice. The first felt really heavy, I was scared I wouldn’t make the 2nd one… Tomorrow we will see where our overall standing will be.

I am so happy it is over now BUT now O have to actually focus on the competitions: Budapest Throwdown and French Throwdown is coming up in June… :O

Sets
2 Snatches | 35 kg
2 Snatches | 40 kg
1 Snatch | 43 kg
1 Snatch | 43 kg
1 Snatch | 43 kg

8:00 AMRAP:
15 Deadlifts, 90 kg
20 GHD Sit-ups
50 Double Unders

Strict Pull-ups : 10×5

Rope Climb (Legless) : 3×1

Saturday 21/5/16

Berlin Throwdown, still 2 more wods to go. Because of my little trip I was kinda short on time to do them, the deadline is tomorrow 10 pm. So I decided to skip the morning class to get some more rest and do one today and the other one tomorrow during open gym time.

Today it was the amrap I already tried:

12 min amrap
18 DU
12 wall balls
6 chest to bar pull ups

I was hoping for ten rounds after I had 9+27 reps the first time I tried. Well, well, well, it was worse. I was a little upset with my judge, she gave me two no reps but they weren’t, it happens… So I ended up with 9 rounds and 20 reps. I think it is okay but because of not being able doing butterfly chest to bar pull ups I can not be much faster, my kippings take so much longer…

Afterwards I was a bit lazy and unmotivated, do not even know what I did. I judged some of the other people, did some light skill training and chatted a bit.
One more to go…