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

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Berlin Throwdown 2017

What a weekend, the second year in a row our box organized the Berlin Throwdown: http://www.berlin-throwdown.com/

https://www.facebook.com/BerlinThrowdown/

https://www.facebook.com/BerlinThrowdown/videos/501695320169175/?hc_ref=ARSNu72eGfVWVjbkZgScLFJUThwdDjU1NgbWBRzy5mRCT71zeKD689zHr5OaONpsLLM 😉

And they did great. I have been on a couple of Throwdons and competitions and can compare them. It was well organized, we good some goodies and an event s-shirt (still hoping for tank tops for the girls one day). The location was the same like last year, more space was used this year. Schedule, heats and structure really good prepared and all the people had a lot of fun…
We started as a team again: “Chilli Vanilly 2.0”. It was my third competions in four weeks, so I was really tired and felt the stress on my body. The ggod thing was, that we only had to compete on Saturday because Sunday was just for individuals. The workouts were hard, 6 events, including one stupid (because I am bad at it 😉 ) squat snatch ladder.

It was more demanding than last year and the teams athlete field was much stronger (I think even stronger than the individuals).

Masters/Elite Event
For Time: 40m Sprint, 60m Sprint, 80m Sprint (Shuttelruns) – straight into- 400m run, 800m run, 1200m run

Event 2
For Time:
Partner A
21-15-9
Burpee
Hang Power Clean 60/40
Partner B
21-15-9
Box Over
Shoulder to Overhead
60/40
Partner A+B
45 Burpee Box Over
45 HPC + Jerk 60/40

Elite Event 3 – Snatch Ladder

Elite Event 4:
AMRAP 16
1 Round:
5 Syncro C2B
10 Syncro T2B
15 Wall Balls
then:
10 partner Deadlifts 170/120
10/5 Muscle Ups
2 Round:
5 Syncro C2B
10 Syncro T2B
15 Wall Balls
then:
20 partner Deadlifts 170/120
20/10 Muscle Ups

Event 5
For Time:
60 hspu
60 pistols
slamball lunges 50/30
2rounds stadium slamball carry
handstand walk

Event 6 timecap 3 min
partner A 30 thrusters 50(?)/35kg
sprint
Partner B 30 thrusters 50(?)/35kg
sprint

We finished up 13th, which was not our goal. But we had some bad moments and bad luck with judges, getting no rep-ed and being super strict (too strict) with some of the movements which is annoying when u compare with other teams and their judges…

Sunday 13/11/16

15094269_1089087734537394_3618223427961945936_nWe started early today and did the heavy madcon first. Afterwards it was just time to play around and do some fun stuff… 🙂

Heavy Madcon
teams of two, three stations, you go-I go

1) 5 back squats (80-85%) I did 82.5kg
Farmers Carry, about 20m (2 KB) I used 28kg, could have gone heavier.

2) Bench Press (80%) I used 50kg
DB push up walk (do a push up on the DB, move forward in the plank position
with the DB in your hand), I only used 5kg DBs (about 10m)

3) 20 sec assault bike
KB rack old walk (2x24kg)

Afterwards team wod, share reps
70 wall balls
50 T2B
50 FSQ
25 strict HSPU
20 muscle ups

Another team wod, one/two works, everyone has to do 50 reps of each movement
high box jumps
pull ups
kettlebell swings (16/20kg)
strict press’ (15/20kg)
toes to bar
wall balls (20lbs/30lbs)
burpees
double unders

That’s it! It was a fun Sunday… 🙂

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… 🙂

IMG_0887IMG_0896

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…

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