Thursday 16/9

Long day at work, so I just came in for the wod…

Warm-up
100 single under

2x
10 burpees
10 plank to push up
10sec hanging L-Sit
20sec wall facing handstand hold
Basic Strength
Shoulder Press (1x Max)
5min warm up
1×5 @65% 31kg
1×5 @75% 36kg
1×5+ @85% 5x41kg
1×20 @50% 25 (little break after 15 reps)

Metcon (Time)
20rft
5 push ups
5 t2b
5 box jumps
RX 13:26

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

Double Saturday 2/7/16

Morning WOD
Warm-up
20 superman
20 hollow rocks
40sec hs hold (wall facing)
2x 15m wheel barrow each partner & 5 partner push ups
(20min)

Shoulder Press (3×3)
strict press
7min to warm up
3×3
*increase weight 1-5kg
3×3 42kg

Metcon
1)amrap 10
9 front squats 40/30 I went up to 35kg
6 box jumps
3 strict pull ups
3min rest
2) for time
25 burpee box over
50 pistols
75 hps 40/30
100 ring rows
75 hps 40/30
50 pistols
25 burpee box over

Well this was a fun fun, not so for my partner… 😉 In the first morning class are often not so many people, so u don’t have a big choice. But, it is okay to workout with someone who is not on the same level than you, as long as you can have a good trainings session. If the breaks in between are too big and you have to wait too long, it makes no sense because you won’t get your own workout done… They guy really tried hard to stay on pace, he used my weights and kept the rest time for me kinda shortly. I still wonder how I would have looked afterwards if I had done it with a partner on my level or higher… ohohohoho!

After a nice coffee and cinnamon roll breakfast I went back to the gym to do my afternoon session, the misfits athletics program. This was hard, mostly the first wod with the OHS took me forever…

2017 Regionals Prep Cycle 2 – Week 4 Day 5
Miss the Post Open Cycle 2 Explanation Podcast? Check it out HERE.

1. Warm-up
3 Steady Rounds:
Row 300m
12 Dumbbell Push Press
:30 Nose and Toes hold

2. Strength
“Touch and Go” Push Jerk 4×4 – Start at 80% Work up
50/52.5/55/57

3. Met-Con
7 Rounds For Time:
7 Overhead Squats 165/115
7 Strict Handstand Push Ups
7 Bar Facing Burpees

I needed 30:19… Well, I did a wod in the morning and strict hspu are not so easy for me, still it took me too long. I did the first ohs unbroken and the 5th set. I tried to go for the last set unbroken as well but I couldn’t stick to the bar after rep 6 and almost hit ma head with the barbell. This pissed me off. 😉

4. Gymnastics Test
Forward Facing Sled Pull (Heavy AF)
50ft x 5
rest 4-6 minutes
I had 160kg on the sled, 20kg less than last time but it felt like enough today… 😉

Thursday – Assault Bike Test

Today I had the opportunity to go to the 7 am class which was perfect. I woke up early, felt fit and awake and decided to go. It was a nice and warm summer day. Right now the sunrise is early in Berlin, so it really did not feel like early morning anyways.

The wod was perfect for a good start into the day:

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Weightlifting Clean and Jerk (1×3)
emom 10
3 power clean & split jerk
*increase weight as needed
I finished up with 60kg

Metcon
emom 20
I. 100m run
II. 10 wall balls – I used 20lbs
III. 10 power cleans – I used 35kg and went for unbroken
IV. 10 burpees
——————————

In the late afternoon me and the other girl who is gonna be in our team for the French Throwdown went to CrossFit Aorta to try the Assault Bike in combination with box jumps over and 50kg overhead squats.

Well, what can I say – I totally underestimated the impact of the bike – I did 21 cal, moved forward to try the box jumps overs, heard my friend saying sth like “Be careful with your first jump!” – was wondering about her advice, jumped and almost felt down the hard way… I did not have my legs under control. I did not jump high enough and almost felt. This was one of my weirdest CrossFit moments – hahahaha – I had no control of my lower body. Good we have practiced the combination of assault bike and box jump overs…

Back at home I packed my stuff for Paris, our plane will start at 3:35 pm tomorrow.

Sunday Team WOD Part II 17/4/16

BPTD Q2
Men-women-men order
For time:

21-21-21 Box jumps
21-21-21 Shoulder to Overhead
15-15-15 Toes to Bar
15-15-15 Snatch
9-9-9 C2B/pull ups
9-9-9 Thruster

Box: @50/60
Barbells: @30/45kg
Time cap: 15 min

video: http://youtu.be/T2r31xJK_tc

This was short and intense, we needed 7:23 min. Let’s see if it will be enough to qualify… Becauce of doing the master qualification, the weights were really easy for us. SO we did everything unbroken…

Today I did some more training afterwards. I decided to do sth from the misfitsatheltics blog.

#903
I already did the deadlift, so it were “just” the wods
3. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target

RX 15:18

4. Gymnastics Test
8 Rounds
5 Strict HSPU
10 Alternating pistols
15 Pull-ups

RX I am not sure – about 16:28 min, toooooo long 😉

Afterwards my hands were ripped off and I got two nice blood blisters…

Wednesday 23/3/16

Warm-up 3x
1min plank
30sec side plank each side
Hang Clean + Jerk
2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean
5 split jerk

Weightlifting emom 14
2 hc + 1 jerk *increase weight every 2nd set
last 2 sets 60kg

3x 40sec work, 10sec rest
hollow rock & sit ups

Metcon (Time)
10 pull ups
5 hang squat clean 45/30
5 push jerk 45/30

20 pull ups
10 hang squat clean
10 push jerk

30 pull ups
15 hang squat clean
15 push jerk
Rx 5:30

AFTER CLASS

5 Overhead Squats | 35 kg
5 Overhead Squats | 40 kg
5 Overhead Squats | 45 kg
3 Overhead Squats | 50 kg
3 Overhead Squats | 55 kg

3 Push Jerks | 48 kg
3 Push Jerks | 48 kg
3 Push Jerks | 54 kg
3 Push Jerks | 54 kg
3 Push Jerks | 51 kg

3 Snatch Balances | 29 kg
3 Snatch Balances | 29 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 34 kg
3 Snatch Balances | 34 kg

WOD
3 rds
400 m run
15 box jumps
21 Supermen

Wod Tuesday 8/3/16

Before Class

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

Bench Press (5×10)
5min to warm up to 50%
then
5×10
*rest exactly 1min between sets
33kg

Metcon (Time)
for time
10 – 9 – … – 2 – 1
box jumps
hspu

My friend and I changed it up a little bit – did high box jumps and strict HSPU, it kinda took me forever with my HSPU, something with 13 min plus… :O

Tuesday Training and WOD, 16/2/16

Sets
5 Bench Press | 36 kg
3 Bench Press | 42 kg
2 Bench Press | 48 kg
2 Bench Press | 54 kg
1 Bench Press | 57 kg
1 Bench Press | 61.5 kg

Sets
5 Shoulder Press | 28 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 35 kg
5 Shoulder Press | 35 kg

Sets
10 Back Squats | 62 kg
10 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Weighted strict muscle ups / 5kg
2/2/2/1/1
————-
Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

Power Clean 2x
5 clean deadlift
5 clean high pull
5 power clean

Power Clean emom 20
I. 2 power cleans
II. 4 backwards weighted lunges from the floor (normal rack position)
*focus on barbell cycling
Weighted Lunges
35/40/45/50/55/60
Lunges: 35/40/45/50/55/5×45

Metcon 3rft
10 box jumps
10 c&j 60/40
RX 3:51 – bad rounded back during the reps 😦
(10min timecap)

—–
BUY OUT 100 partner ghd sit ups (20 lbs)

Tuesday 10/11/15

Warm-up 2x
3 burpees
5 turtle get up with plate
7 ring rows

3x 14 I´s
12 T´s
10 Y´s
8 scapula pull ups

Gymnastics
5x
max reps strict pull ups
45 sec rest
5x
max reps push ups
45 sec rest
146 total reps

Metcon
3x 30sec hollow rock, 30sec sit ups

Metcon
21-15-9
power clean 60/40
box jumps
RX 5:10min