Thursday 13/7/17

Warm-up 2x
100 su
20 plank to push up
20sec hs hold

Basic Strength
Shoulder Press (4×10)
4×10 @50%
*2min rest betweens sets

Metcon 3x
amrap 5
5 c2b pull ups
10 hspu
15 pistols
*2min rest between workouts
I always did three rounds and some extra reps, finished the c2b, hspu and did some pistols in the first two rounds. I think I almost finished the hspu or did 1 or 2 pistols in the last round

Thursday 22/6/17

100 su
20 plank to push up
20sec hs hold

Basic Strength
Bench Press (20RM)
20min to find your 20RM
I actually did this right before the class

I did C&J instead: 8×1 58kg

Metcon emom 10
20 du
10 one arm kb s2o (5each arm) 16kg

Metcon amrap 12
3 strict c2b pull ups
2 strict ring dips
1 front squat 80/55
*no rack for fsquats
17+2 RX


When I saw the open announcement in the morning I decided to do (at least) partly the wod at my box today. It just kicked right into my face, I do have one big weakness: squat snatch-heavy squat snatch, and this is all the open wod was about… 😦 A sad moment for me…

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

The snatch is my weakest movement since I started CrossFit…, if you compare my development, everything went up or became easier (some slower but still okay) but not the snatch. I am sooooooooo far behind with this lift, made rarely progress in the last years. I am scared to put weight above my head, I still don’t get the technique, pull too early, not close enough to my body, jump to wide when catching the bar, it is a big issue. My one RM is 50kg which is a joke for the time I’ve been doing CrossFit.

So when the wod was online I knew I am gonna be suck anyways… I decided to do the Friday class instead resting to practice my snatch, chest to bar pull ups and do a light metcon:

Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

Snatch (3×1)
emom 15
1 squat snatch
*increase weight every 3rd min

Metcon e3mom 24
10x 10m shuttle run
2x 10m burpee broad jump

40 du
10 t2b
10 power snatch 35/25

I changed it: did easy pace runs, butterfly chest to bar pull ups (sets of 4 or 5s) and 5-6 power snatches…

Monday 16/1/7

Mondays are the best, I usually try to train from 5-8:30pm with half an hour break in between. Because of my working schedule it is the only opportunity to do a little more on that day. I do the bodyweight class as a warm up, then the regular wod and last but not least weightlifting… 🙂

Warm-up 3x
5 burpees
10 squats
15 hollow rocks
10 scapula push ups
10 scapula pull ups

Metcon (No Measure)
30 sec squat jumps
20 sec rest
30 sec mountain climber
20 sec rest

30 sec burpees
20 sec rest
30 sec kb swings I used 20kg
20 sec rest

Metcon (No Measure), in teams of 2:
amrap 25:
2000m row
200 push ups
1500m row
150 push ups
1000m row
100 push ups
*one works, one rests
Warm-up 3x
1rnd gymnastic swim
10 scapula push ups
10 scapula pull ups

3x w/ increasing weight
6 push jerk
5 push press
4 strict press

7min to work on kip/butterfly

Basic Strength
Shoulder Press (5×2) 2x43kg
8sec overhead hold on each rep
*increase weight each set

Metcon (AMRAP – Rounds and Reps)
amrap 4
3 bmu
3 ohs 60/40
RX 3+1
rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 4
6 c2b
6 ohs 50/35
RX 4 rounds, the first time I did butterfly C2B during a wod

Snatch Day
– working on the postions
– muscle snatch
– snatch pulls (last set 2×5 55kg)
– core cycle

French Throwdown Saturday

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The event took place outside of the centre in a big sport complex. The area was really nice. The organization great, good equipment and everything well planned, except the wods for the teams, they were all disappointing, no real team wods for event 1 to 5. Actually there was one event where the males and the females did 60 toes to bars together but that’s it.. All the other wods were like one is working at the time, the others are waiting. So it felt more like an individual competition than anything else. We could not support each other, share reps, split up movements etc…
Also the wods weren’t my favorites, no deadlifts, no handstand push ups, no double unders, no bodyweight stuff, no wall balls… – all wods were kinda sprints for every athlete, short and more or less intense. Mmh…

Saturday we did 3 events and Sunday we did two, the cut was afterwards. From 40 teams only 10 teams could go on, also weird. They often have two cuts or take at least a couple more people into the finals. We finished up 15th, which is not too bad overall. I was not happy with my performance. I screwed up one wod which all of my team members were thinking will be a good one for me and then I was stuck with the 50kg OHS and got so many reps and attempts to finish the last four. This was though… :/

The competition level was high, there were a couple of regional athletes, competing in a team or as individuals. If you see them performing and then look at you, it is kinda depressing…

Saturday WODs

each member has to
run 400 m
20 pull ups
10 chest to bar pull ups
5 bar muscle ups
run 400 m
“Yeah” – running and bar muscle ups… It was outdoor on a track and field area. As expected my bar muscle ups sucked but I made it through. Still no butterfly chest to bar pull ups, only kipping :/ We finished up 14th.

The next was my hat wod because I had so many trouble with the OHS:
each member has to
21 cal assault bike
15 box jump over
9 ohs 50/80kg

So as I said I totally messed up the OHS, my kinda strengths. I changed my assault bike strategy, used my arms more than my legs because I wanted to safe my legs for the box jumps, mistake! During the las 4 reps of the OHS I lost my balance and my upper body strengths. O could not hold the bar overhead, I dropped it a couple of times, got no reps, had to do one by one – IT WAS FRUSTRATING!!!!!! 😦 I totally lost my confidence afterwards and felt so bad, it was horrible. We finished up 30th… 😦

Last wod was male/male and then female/female
9 min timecap
60 toes to bar
– find your three rep max touch and go clean

After the disappointing wod before I was really insecure, so I started light with the clean, 55 kg – I think this was a joke for other athletes… It really felt good and easy, typical me – more like muscle high power cleans than anything else… I went up to 60kg and finally to 65kg. Perhaps I could have done more today but I wanted to be on the safe side…

So Saturday was done. At the end of the day we were 22nd overall…, but very close to 17th…, just some points in between.

At night we went to the supermarket, the guys bought pizza. We ate and fell asleep…

Saturday 21/5/16

Berlin Throwdown, still 2 more wods to go. Because of my little trip I was kinda short on time to do them, the deadline is tomorrow 10 pm. So I decided to skip the morning class to get some more rest and do one today and the other one tomorrow during open gym time.

Today it was the amrap I already tried:

12 min amrap
18 DU
12 wall balls
6 chest to bar pull ups

I was hoping for ten rounds after I had 9+27 reps the first time I tried. Well, well, well, it was worse. I was a little upset with my judge, she gave me two no reps but they weren’t, it happens… So I ended up with 9 rounds and 20 reps. I think it is okay but because of not being able doing butterfly chest to bar pull ups I can not be much faster, my kippings take so much longer…

Afterwards I was a bit lazy and unmotivated, do not even know what I did. I judged some of the other people, did some light skill training and chatted a bit.
One more to go…

Thursday 19/5/16

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

Clean & Jerk Complex 1-2-3-1 (1×1)
e1:30mom 12
1 muscle clean + 2 power clean (high) + 3 power clean (deep) + 1 split jerk
*increase weight as needed

Metcon (AMRAP – Rounds and Reps)
“CFG masters Q16.3“
amrap 15min
55 double unders
15 chest to bar pull ups
5 hang power cleans 70/45
RX 407 reps

Saturday 30/4/16

This morning I met with my friend at the box to do a running wod, some lifts and a partner workout afterwards. I was curious to try my new sport watch and see how it works but I was not looking forward to the runs…

4x800m run, rest 400 m light run

This was hard for me and my running skills. I like having a gps watch and checkimg my running but I messed up the settings a bit, so I got a bit confused…

Clean and Jerk

WOD 2 Partner WOD, one works, one rests
100 thruster (35kg)
100 chest to bar pull up
100 Handstand push up

I did not train in the afternoon. After breakfast I went to watch two girls from our box competing at a powerlift competition in Berlin Friedrichshain at Berlin Strengths ( It was a fun event to watch, they asked me a couple of weeks ago if I wanna compete as well but with all the qualifying wods and also the one rep max thing, I was like, “No!”. I am not the biggest fan of heavy lifts. I prefer more the volume based lifts.

The only annoying thing was my tummy, I was soooooo starving all day long, I don’t know if it was because of the running and the wod. I had a breakfast, some pieces of cookie, a banana bread, bought some nuts and cranberries and went straight to dinner after the competition (big arabic plate with falafel and cheese). Finally I felt full and went to bed early, haha on a Saturday… 😉

Monday, Monday…., 15/2/16

Another Monday, another open wod… This time 15.2. I am still not able to do butterfly chest to bar pull ups, I have to admit I am not practicing them as much I should do… BUT, where to take the time…?!?!? I still have so many other things tow work on… :/

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
10 kips or caterpillar
10 squats

Ring Pull Up emom 20
I. 20sec max reps ring pull ups
10 sec hold chin over rings
II. 4 jumping lunges; 1 squat jump and reach

Metcon CrossFit Games Open 14.2 and 15.2

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

131 reps | Rx’d
I finished the first two rounds, got stuck in the third one, was in the 2nd round of the pull ups… At least, I was better than last year. BUT the progress is almost not there, I had to do reverse pu grip, which sucks,but I do not practice them so often…. :/ I have to put them into my training more often…!!!!!

Saturday Morning 9/1/16

Because of the new schedule the first class starts at 9 am, a little earlier but I still prefer going at this time. On the one hand I normally wake up around 8 am anyways and on the other hand I have a longer break between my morning and afternoon session. This Saturday I decided to take off my afternoon because I still felt kinda sore and unmotivated. I thought I need something more fun for that day and wanted to go playing squash. But my friend got sick and so we decided not to go, just having breakfast and a nice lazy afternoon…

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Basic Strength
Turkish Get Up (5×1)
e2mom 20
I. 1 tgu presses each side
II. work on pull up / t2b

Metcon amrap 9
3 s2o 50/35
3 c2b pull ups
6 s2o
6 c2b pull ups

RX 121 reps