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…

Triple Monday

Bodyweight was bad today like really bad: Have you ever tried burpee tuck jumps? No fun at all…

Warm-up 3x (I only did 1 round, ’cause I coached the CF Kids right before)
200m run (100m for me…)
10 shoulder tabs in push up position
10 lunges
10 kips

Metcon emom 15
I 8-10 strict hspu/pike presses- I did it outside and two rounds inside on the hard floor, so I got like 4-5 only in that 1 minute slot
II 30-45 sec L-seated dead hang
III 45 sec crab hold at the top

Metcon amrap 25:

25 burpee tuck jumps
25 candle stick to squat
10 hollow rocks
10 lunges
200m run
4 rounds + 29 or sth
———————-
Warm-up
Snatch position play (skipped it, haha, was totally messed up from the bodyweight wod)

2x
4 nordic hamstrings
10 alfredson calve raises lvl 1

Metcon (No Measure)
2x 30sec work, 30sec rest
front squat (65kg)
pendlay row (1x65kg, 1x60kg)

2min rest

3x
30sec each side, 30sec rest
split squats /w db or kb 820kg dumbbell)
one arm ring rows

2min rest

3x
30sec each side, 30sec rest
one legged rdl /w db or kb (16kg)
even: band pull aparts / odd: band face pull
——————————————-

Weightlifting

Snatch Day

Bitch Work Sunday 14/5/17

Today I went to the box and get some cardio done. Well, it was not fun. Afterwards I did the back squat from last Monday. That was all for today. I enjoyed my evening at a good Korean restaurant in Berlin, getting ready for the next Berlin Throwdown Qualifier wod this week

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Saturday 13/5/17

Warm-up (team)
600m run
300m buddy carry
600m run

Metcon team of 2
one works one rests

for time
210 kb swings 24/16
30 burpees
180sit ups
30 burpees
150 push ups
30 burpees
120cal row
30 burpees
90 kb squats 24/16
30 burpees
60 sdhp 24/16
30 burpees
RX 34:59 or so…
——————
Afternoon

Front Squat
1-1-1-1-1-1-1 (76.5,76.5,72,72,76.5,76.5,76.5)

Deadlift
5×4 (75,85,80,95,100)

5rds
chest to bar pull ups (between 7 and 10)
strict unbroken HSPU (between 5 and 6)

Cool Down
40 cal assault bike
30 squats

Monday-Funday 8/5/17

Finally back to my Monday routine, three classes in a row felt good. The bodyweight wod was fun, my wall balls still suck, I always tell myself to practice them more often but of course, no time at all, al toes to bar were unbroken, the hspu I did on an ab mat with plates which makes it more harder because you go deeper than with a normal mat, what it makes it more to a deficit haspu, good to practice.

I am not very happy with my snatch progress, wait…., what progress?!? I am stuck with my weight, it even feels harder and less consistent, I know it is all in my head and I also really struggle with the technique, it sucks…

Warm-up 3x
I missed it ’cause of teaching the CF kids before

Metcon (No Measure) for max effort:

10 rounds of 15 sec work, 15 sec rest
hanging L-sit
– 1 min rest –
10 rounds of 15 sec work, 15 sec rest
squat jumps
– 1 min rest –
10 rounds of 15 sec work, 15 sec rest
hollow hold

Metcon
amrap 13:
5 burpees
10 t2b
15 wall balls

amrap 13:
5 burpees
10 hspu
15 squats
——
Warm-up
Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

3x 20-60sec headstand pike to full
60sec rest

Metcon (No Measure)
4x 30sec work, 30sec rest
front squat (60kg)
pendlay row (50,1x55kg)
– 2min rest –
4x 30sec each side, 30sec rest
split squats /w db or kb (Farmer’ Carry 2×16, 2 rounds 24kg front hold, 1 round 2x20kg front rack)
one arm ring rows
– 2min rest-
4x30sec each side, 30sec rest
one legged rdl /w db or kb (20kg)
even: band pull aparts / odd: band face pull
———

Weightlifting Class

Snatch Drop
5×35/37.5/40 4×42.5/45

Snatch above the knees
3x 30/32.5/35/37.5/40

Full Snatch
3×35/37.5/40/42.5/45

Wednesday

Haha, I got a message from my Saturday WOD partner if we wanna do tonights team wod together. I was hoping for sth nice but, nope….: row row row :O

10 rounds per person
30 sec row-30 sec hold barbell in bottom front squat position (40/60kg)
30 sec rest
– 9min rest-
repeat

We managed to get 475 calories together, it was hard, afterwards there was no weightlifting class, so we used the time to do parts of the welded athlete program:

amrap 10 unbroken strict handstand push ups (using a yoga mat)
3-4-5-3-4-5 and so on
I managed to do 3 rounds+3+4 which is okay for me…

wod 4 rounds for time
10 hang power clean (52kg for girls)
15 bar facing burpees over the barbell
100 double unders
RX 15:59

Another vacation wod CF Albufeira

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We went down south by car. And I did one more wod on the coast at CrossFit Albufeira. The town itself is not very nice, lots of tourists and cheesy souvenir shops, too many not so good looking restaurants and so many hotels and ugly buildings right next to the beach. Our little hotel was 5km away in a smaller place, that was a bit nicer and not so full with all this tourist shops and restaurants.

The box itself was pretty cool, behind the main road and a petrol station, not too big and too fancy, seemed like a real box. On our day there was more fun team workout than a serious wod, which was fine, it was Easter Saturday. We worked in teams of 5 and did different exercises as a team, 5 minutes per station, one minute rest in between. The class took a while, even we did not workout that hard, but they just took their time… ;D

Afterwards I tried their Rogue pegboard which was fun but also very tricky, I managed to go all the way up and down…, yeah.

Monday Madness

Wohoo, my day, three classes in a row, this is what I need to get actually tired. 😉

Bodyweight
Warm-up 3x
5 burpees
10 sit ups
15 squats

Metcon (No Measure)
amrap 5:
10 hollow rocks
10 sit ups

amrap 5:
10 kb swings 16/24
10 lunges

amrap 5:
30 sec plank
30 sec knees to elbow

amrap 5:
30 sec walk up to toes
30 sec superman

Metcon (No Measure)
amrap 20:
10 burpees
10 pull ups
10 burpees
10 kb swings 16/24
10 push ups
10 sdhp
10 hollow rocks
4 rds+10 burpees RX

Warm-up
Team #2
3x
20 partner wall balls
20 burpees over partner
—————-
We skipped the warm up…

MädCon U go, I go

Metcon (Time)
5rft
10 pull ups
5 clean & jerk 60/40

Metcon (Time)
5rft
10 s2o 60/40
15 wall balls

Metcon (Time)
5rft
10 deadlifts 60/40
25 du
——————–
Weightlifting
Snatch Day

Thursday WOD+Bodyweight

Warm-up
30 swings
100 su
30 swings

Barbell cycling power snatch 3x
3 power snatch 1 stop
3 power snatch no stop

Weightlifting
Power Snatch (8×5)
emom 8
5 power snatch
*choose one weight and stick to it
30kg
2min rest
emom 8
5 power snatch
*adjust weight if needed
*all sets must be touch and go
35kg

Metcon (No Measure) 3x
amrap 3
9 thruster 45/30
9 burpees otb
rest 2min

———————–
Warm-up 2x
60 su
5 push ups
7 sit ups
9 squats
11 hollow rocks
2x
10sec handstand hold
10 superman

Metcon (No Measure) 5x
30-60 sec active handstand hold
20 hollow rocks
*work for quality

Metcon for time:
100 du
90 sit ups
80 air squats
70 pull ups
60 lunges
50 burpees
14.41 (?)

Monday – Triple Day ;)

Warm-up
300m row
5 push ups
10 squats
5 scapula pull ups
10 hollow rocks

Metcon every round 3x
1 min plank
30 sec side plank each side

1 min rest

1 min superman
1 min russian twist

1 min rest

1 min hollow hold
1 min leg raises

Amrap 10:
10 burpees
10 pull ups

1 min rest

Amrap 10:
200m row
50 squats
40 hollow rocks
30 push ups

Warm-up
20 I’s
15 T’s
10 Y’s
then

7min to work on kip/butterfly
Basic Strength

Shoulder Press (1×1)
15min to find 1RM (no PR, only 1x46kg :()
then
1x amrap @70%
*after your last successful press, jerk the weight overhead and accumulate as much time as you can overhead within 2min without dropping the bar to the floor or racking it.

Metcon (Time)
for time

60 shoulder to overhead 30/20
30 pull ups
40 shoulder to overhead 40/30
20 chest to bar pull ups
20 shoulder to overhead 50/35
10 bar muscle ups
RX 12:56 , I needed too long for the chest to bar pu but I wanted to do them butterfly, so I had to make sure to get enough rest in between

Weightlifting Class
Snatch work