WOD 16/9/14

After parents night I went to the late today…, 7:30 pm – not my favorite time… But it worked out pretty well. Yeah, In today’s WOD I was the fastest in total, it felt pretty easy because of the 16kg Kettlebell…, perhaps I should switch to 20kg again…

Heavy Adaptation Week
Warm-up
2x
10 squats
10 scapula push ups
10 zots press
10 hollow rock
10 superman

Warm-up
HPS
2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
Hang Power Snatch (14×2)
emom 14
2 hang power snatch
*start light and increase weight every 2nd minute
*concentrate on form and speed
20/22.5/25/30/32,5/35/37,5
35kg felt so much better today. I tried to go fast under the bar, 37,5 kg for the first time today, it was not perfect but okay.. Feels so good to get stronger again. I tried a pull up at the end, still looks weird and my left side is much weaker…

Gymnastics
2rnds of 40sec work, 15 sec rest
ghd sit ups
superman
russian twist (12kg)
superman med ball throw- I did two rounds, still hurts… 😦
hollow rock
kb chops (12kg)
ab wheel

Metcon
7rft
7 swings 24/16
7 kb squats 24/16
7 box jumps
RX 5:42

WOD 27/8/14

Warm-up
15m bear crawl
7 v-ups
11 scapula push ups
15 swings
11 scapula push ups
7 v-ups
15m bear crawl

Basic Strength
2rnds of 30sec work, 15 sec rest
ghd sit ups
superman
russian twist
superman med ball throw – my shoulder hurts, so I did superman and hold three sec on the top
hollow rock
kb chops
ab wheel

Bench Press (5×10)
press
5×10
*exactly 1min rest in between sets
*add 0-2,5kg to last weeks weight
30kg, felt better than last time, I had not to break the last sets

Metcon (AMRAP – Rounds and Reps)
amrap 17
12 kb swings 24/16
6 box jumps
3 shoulder to overhead 50/35
*emom 3 push ups
I finished 12 rounds RX

Gymnastics and WOD 9/8/14

I did a gymnastics class at the box for the first time before the regular WOD. We worked on our core (2x1min circle training: high knees, hollow rock, superman, plank-push up, scissors on belly), parcticed forward and backwards roll and handstand on the wall (wall walk style). It is so hard to stay tight…

Warm-up
3x
12 kb swing
10 push ups
8 hollow rocks
5 box jumps

Gymnastics
2x DU ladder

4×5 deadlift
*start with bar and find working weight for emom 15

Weightlifting
Deadlift (15×5)
emom 15 (first 3 rounds 50kg, then 52,5 kg)
5 deadlift
*start and finish with the same weight. do not increase or decrease weight.
*choose light weight and concentrate on form

Metcon (Time)
5rft (20min timecap)
30 du
10 kb lunges 32/20
5 box jumps (I forgot to remember my time, I think it was 6 minutes something, the KB lunges felt horrible…)

Sunday at Icarus – WOD Trial 22/6/14

Friends of mine open a box very soon: http://www.icaruscrossfit.com/

On Sunday I went there for a trial wod and I really liked it. The box is right to the service apartment I lived when I arrived in Shanghai last August and it is also only a 20 min bike ride to the German school. Mmh, they asked me to work as coach there… which would be a great opportunity but I am leaving…

WOD amrap 3 min for 5 rounds, 2 min rest in between
5 burpees
5 box jumps
5 wall balls (15lbs)

cash out
partner med ball sit ups (50 with, 50 without 15 lbs ball)
I always finished four rounds and 1-3 burpees. Afterwards we went for Margaritas, bad choice 😉

Day 3 of the Asian Regionals 2014

Event 6 Chipper
50 cal row
50 box jumps over the box
50 deadlifts 120 lbs
50 wall balls
50 dips
50 wall balls
50 deadlift
50 cal row
time cap: 21 min

After a real good day 2 I was sore and tired. My muscles hurt my upper body felt exhausted, all the muscle ups, strict handstand push ups… left a sign on my body. So I was not as prepared as I hoped for the chipper. Also I was not aware of the wallball height: 14 feet, men’s height, did not practice that. As you can read on my blog the last weeks I was focusing on my gymnastic skills and my lifts. I kinda forgot about ball balls or working on endurance, cardio etc. I tried the chipper once but with girls height on the wall balls and the rings height for the dips were lower, made it easier to jump in. Anyways if I worked on that, too I wouldn’t be able to do all the other stuff. Anyways right after the start I felt that my body is tired, I fought all the way to the wall balls, was exhausted already and pissed because I felt weak and then had so many non reps on the wall balls. I often hit the round target at the edge- NO REP, missed the target “NO REP”
I got upset, was out of breath and stuck with the wall balls, the height makes a difference and also the target, I am used to hit the wall somehow but it was a small circle on the pull up bar I had to hit which was tricky for me. Damn it! I got so many no reps on them and when I finally finished it and went to ring dips, there was no power left. I could do only 14 and that is it, my ring dip kip is weak, so I mostly did a mixture between strict and kip, the last try I could not even lock my arms anymore. There was nothing left… AND TIME
I was really sad about my result but at this time I just could not do anymore. I needed a moment to mentally recover from my wod. I was disappointed but I could not go harder on it. I am still struggling, thinking about my paste, my dips and my mental down during the wall balls.

My support was great, they told me not to be sad after all I achieved and what i did so far. I still was… 😉 Just a couple more ring dips as I normally could do…

Last event
64 pull ups
8 Overhead Squats 135 lbs

I did not even touch the bar but set my goal to work on my overhead strengths and my fear of going under that bar. But this time it was okay for me because I did not prepare myself for this kind of heavy weight so I knew from beginning on where my limits are.

Well and that is it. My first (and probably last competition was over…

Monday Holiday Wods

I had a day off, classes started around lunchtime, first bootcamp, then CrossFit and I also used open gym time to work on my weaknesses. Yeah, I did 2 kipping muscle ups, practiced handstand/walk/push ups, did some pull ups and dips, couple of sit ups.

Bootcamp was kinda (too) easy going, it was a partner wod. My partner, she was really nice but not as strong and fast, so I had long rest times and we did not finish. It was rds
CrossFit was fine. I did 100lbs one close grip benchpress and 165 lbs front squat. Running was not that good but I am not a sprinter and really dont like sprints… :/

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WODs 1/4/14

Sunday WOD 16/3/14

On Sunday morning it looked really nice:

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Of course it will change, my hope is to stay in Top 48…, uah!!!! Excited&scared&nervous…

Today we did a Hero WOD. I did not RX the wod because of 44 105 lbs cleans. I scaled down to 91 lbs which is around 41. sth kg. SO in comparing to last year I definitely got stronger but it is not enough for being a strong athlete, using RX weight most times. SO I have to keep on working… Technique and strengths re two big goals. After the class I did weightlifting class as well, using less weights, working on proper technique. I had a new PR on my one rep max split jerk 112 lbs and it still felt okay. I skipped the Good Mornings and worked a bit on my Muscle Up. I did a strict muscle up attempt, not from the deadhang position but having my arms slightly bended and it worked. 🙂 I did kipping muscle up and again the same problem: I couldn’t finish the dip, the last bit of the muscle up is missing. I have to work on this this week, overcoming my fear of failing and just trying… I am kind of sure there will be muscle ups in 14.4. or 14.5 and if I wanna stay in the top, I definitely have to have at  least one! :/

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