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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Friday Morning Class 14/8/15

I went to the box at 8:15am because my parents came to Berlin. So I took the regular class and did some training right afterwards…
Today it was a loooooooong chipper.

Warm-up
1x 600m run
3x 30sec su
10sec du
3x
15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups

Basic Strength
Shoulder Press
10×2
*work up to a heavy set of 2
*rest 1,5-2min
last 4 sets 2x40kg, did not feel that good

Metcon (Time)
for time
1.5k run
50 sdhp 32/24
25 burpees
150 du
25 burpees
50 s2o 50/35
150 jumping jacks
(25min timecap)
RX 22:32min
————-
OHS
5×5 45kg
Frontsquat
3×5 50/60/70%

6×10 strict pull ups

a bit ghd sit ups and regular sit ups

Monday WOD & Benchmark 20/1/15

I went to the 12pm class because of my short workday and we did “Fight gone bad” for three rounds today. It was really really exhausting. I already did it once (link attached) and I got better this time, more than 300 reps, last time I had 287. So far I am the female winner tonight at our wodify…, yeah… ;)I think three guys were faster, one of the coaches did 390, amazing and crazy but I do think because of the rowing guys do have a bit of advantage there. Another one did 331 and number three 312. I had 310, also counted my first two wall balls as no reps. I tried to stick with the rules. Wall balls were horrible but also sumo highpull deadlift was crazy in the last round…

Warm-up
3min row
3min 5 push ups 6 wall balls 7 sdhp

3min ankle mobility & 3min squat routine

Basic Strength
Front Squat (5 – 3 – 1 – 5 – 3 – 1)
1×5 @75% 60
1×3 @80% 62.5
1×1 @85% 65
1×5 @80% 62.5
1×3 @85% 65
1×1 @90% 70kg and another one 72.5kg

*rest 2min in between sets

Metcon (No Measure)
emom 10
I. 2 inverted push ups
3 plyo push ups
II. 3 strict pull ups (weighted if possible) I started with 2.5kg and went up to 5kg

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
sdhp 32/24 kb
push press 35/25 kg
RX 310

https://arilovescrossfit.wordpress.com/2013/06/29/crossfit-back-to-the-roots/

Double Tuesday 23/1/13

Cardio-Running WOD 6/2/13

It was a quite good day… I started with Bodycombat in the morning, afterwards I did some bodyweight exercises, tried the Freelatics workout for week 2 (100 sec squats and 300 sec lunges) and went to CrossFit at 7pm. It wasn’t that crowded and we did the “Non-arm-Bandit”, a workout our trainer developed for one of the members who couldn’t use her arms because of injuries.

So we did some warm up exersices and afterwards we just used our legs and core muscles to get exhausted: squats, running, sit ups lunges with lot of reps… For me it was a great workout because I could work on my running skills and cardio. Well, well, well…, I was kind of fast and actually did in the best time of that day… I am little bit proud… 😉

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