Last Day @ the German Throwdown…

I had to take a taxi to the venue because there was no public transportation early Sunday morning… Briefing again at 7:45 am. The first wod was def not my best friend:
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The announcement for the weight was confusing, last but not least, we could chose whatever, even just the barbell. Instead of doing the unbroken handstand you also could wait two minutes before starting the barbell complex but you have to try at least all 20 sec or so an handstand hold attempt. So I tried a bit but of course I am not able to holde for 20 sec (have to practice!!!!!!) and then went to the barbell. I used 30 kg and worked through the two minutes. I could have used 1-2kg more and still working with the same paste but it is hard to know that in advance… I finshed up 7th and overall 5th, which was fine for me… One or two more to go (final only for the numbers 1-6)

Workout 6 was awesome:
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Again it was confusing, they said weighted pistols with 12kg kettlebell but there were no kettlebells with 12kg, so they decided to use 16kg instead but not for the women 35plus…, mmh, I don’t get it, legless rope climbs, yes but no weighted 16kg pistols.

Anyways I loved this wod, finished up 2nd and qualified for the final wod… 🙂

Last but not least:
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Stupid ski erg, we don’t even have one in the box. The wod started great, the bar muscle ups went well, I was battling for third, when I wanted to do my last bar muscle up before back to the final ski erg calories catching AND I DID NOT MAKE IT!!!!! F***! I needed three more attempts for the last one, sooooooo annoying, I ripped off my hands, the time was running by and in the last seconds I made it, ran to the ski erg, did one more calorie and the time was over. I am still a bit upset about this little bar muscle up, I would have been third in this wod and so I just finished as 4th. Still okay…

Overall Standing after 3 days: 4th place finish. Now finally back to my regular training…, of course 2 rest days in between 😉

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Saturday Training

I skipped the morning class because it was 1RM Overhead Squat Testing and came in the afternoon to train with a friend, it was a really nice session:

1) Practice Handstand/Handstand Walk
2) Muscle Up
I did one set of 5 unbroken strict muscle up and worked a bit on my kipping MU’s
3) amrap 12 back squat 0 3 0 3
I used 70 kg and did 40 reps, felt good
4) partner WOD, one works-one rests
30 strict HSPU
40 alternating KB snatch 16kg
40 C2B pull ups
30 kipping ring dips
300 DU
30 kipping ring dips
40 C2B pull ups
40 KB snatch
30 strict HSPU
5) Cool down
arm raises and core work

Saturday – wod only 5/9/15

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Warm-up
1x 300m run
3x 30sec su
10 sec du
squat routine
ankle routine

3x
5 hollow rocks
5 superman
7 squats

Basic Strength
Overhead Squat (3×3)
7×4
3×3 @85% 52.5kg
*rest 1,5-2min

Metcon (4 Rounds for time)
e6mom 24
I. 40du
20cal row
200m run
10 burpees
II. 12 thruster 50/35
8 c2b pull ups
12 c&j 50/35
8 c2b pull ups
RX 11:43

It was an rwally awesome wod, I felt good and strong…., yeah…

Day 2 testing week… Back squat and bar muscle up wod 7/7/15

Warm-up
3min run
3min row
squat routine
3x
10 squats
8 dl w/ barbell
6 good mornings w/ barbell
4 front rack lunges w/ barbell

Basic Strength
test either back squat OR deadlift. you decide.
take 20min to find 1RM
*take 5-7 sets to warm up
I did back squat today and finished 105kg PR 🙂

Metcon (Time)
21 thruster 40/30
9 bar muscle ups
15 thruster 50/35
15 c2b pull ups
9 thruster 60/40
21 pull ups
(15min timecap)
OH YEAHHHHHH RXXXXX!!!!!! Bar Muscle Up…. 10:57, so proud

Cool-down
5min row or 5min run

WOD 27/6/15

Warm-up
1x 300m run
3x 6 ring rows
6 push ups
3 planche lean
3x 1min plank
30 sec side plank each side

Basic Strength
Shoulder Press (1×5)
e1:30mom 9
5 explosive shoulder press 15/20/25/30/35/40
*work up to a weight that feels heavy but not slow

Metcon (No Measure)
tauziehen
1on1
emom 9
20sec work, 40sec rest
*change partner every round

Metcon in teams of 2
rest 5min between workouts
Metcon (AMRAP – Rounds and Reps)
amrap 7
22 c2b pull ups
8 front squats 80/55
Metcon (AMRAP – Rounds and Reps)
amrap 7
5 deadlift 100/70
10 high box jumps
10 burpees over the bar
Metcon (AMRAP – Rounds and Reps)
amrap 7
6 strict hspu
15 swings 24/16
RX

Afternoon Session

Back Squat
Rhein Neckar Competition Programm
1×10 64kg
2×10 65kg (counted wrong, supposed to be 70kg but felt heavy anyways)
1x70kg
1x75kg
1x80kg

Front Squat (Invictus)
2 reps 65%/75%/85%/90%/90%

Benchpress (Rhein Neckar)
8×4 45kg (80%)

Deadlift, no floor contact, normal grip, no magnesium
5/4/3/3/3/3/3 75/80/5x85kg

French Throwdown und WOD 28/4/14

We were not really excited but we decided to do the last qualification WOD for the French Throwdown:
After two workouts we are on the 20th, 28 teams will go to the finals.
It is hard to focus because we are going to the Bäääm Challenge this weekend and I feel quite exhausted and tired. So here we go:

7 min amrap
3 min chest to bar pull ups
rest one minute three minutes Karen (150 wall balls) minus the chest to bar

Just me and the other girl from our team did it, our scores were not that good but chest to bar pull ups are not our strengths, as long as we can’t do proper butterfly pull ups, it always takes too long.
I finished 42 pull ups and 62 wall balls, perhaps I could do better with the wall balls, taking less rest and having a better scheme for breaking them down. I had really stupid random sets of 25, 10, 8, 3 and so on… Hopefully the guys will do the wod as well and then we will see our final score.

Afterwards I did the class but not the wod, would have been chest to bar pull ups again… :=O
Warm-up
300m run
10 squats
10 lunges each leg
squat routine

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

Basic Strength
Back Squat (1×5)
e2mom 12
5 squats 35/45/55/65/75/80
2 high box squat jumps
*work up to a weight that feels heavy but not slow

Power Clean
e1:30mom 12
2×5 30/35
2×3 40/45
4×2 50/55/57.5/60
*work up to a weight that feels heavy but not slow

Metcon (No Measure)
45 sec work, 15sec rest
I. sit ups
II. superman
III. hollow rock
IV. superman medball throw
V. floor wiper
VI. superman halo
VII. russian twist

WOD 27/4/15

I practiced some chest to bar pull ups, using butterfly style, well still not perfect… It is hard for me to touch the bar with my chest and keep the rhythm…

We actually need c2Bs for the last and final French Throwdown WOD:

3 min amrap/buy in c2b pull ups
1 min rest
3 min Karen 150/100 wall balls inus the c2b pull ups
I am afraid I won’t get a lot chest to bar pull ups, my kip is not that strong. I ll probably try on Tuesday before the wod.

I had a little physiotherapy session before I joint the class because my shoulder and back are not the best, the stupid pain is back…

Weightlifting
Bench Press (1×5)
e2mom 12
5 bench press
3 plate hops (hands)
*work up to a weight that feels heavy but not slow

scapula stability + max reps push & pull (2 Rounds for reps)
3x 6I’s 4 T’s 2 Y’s
30sec rest
max reps pull ups 11/8/7
30sec rest
max reps push ups 35/25/21
1min rest

Metcon (AMRAP – Reps)
4x for max reps
30sec work, 30sec rest
I. 100m run
max reps plate g2o 20/15
II. 100m run
max reps plate hops (feet)
I did not really keep track on it because it was not my wod.. also it was rainy and slippery, so I slowed down a little… OHOH

15.2 = 14.2

Thursday night (US time) Dave Castro announced 15.2. from Austin Texas while I was asleep.

It is a reapeat from last years WOD 14.2:
https://arilovescrossfit.wordpress.com/2014/03/10/14-2-open-wod-8314/

The first thing I thought was: “I’ve to be better then last year!” I immediately was scared I won’t hit the goal… I still have no proper butterfly chest to bar pull ups but I also have to admit I am not focusing on them to much because there is so much other stuff to do. Damn it! 😉
My hands were still not the best from last week’s wods: toes2bar during regular class and 15.1. So hanging on the bar still hurt. I tried some pull ups on Friday, watched some video advices and talked to some people from our box about strategies. My kip is still not perfect, I can do C2B with a regular grip now but it still cost me to much energy, so I decided to go with a mixed grip.

I did 15.2 Saturday morning after coffee, a good shake and a bit nuts/dried fruits. After the warm up we went straight into it. I broke my C2B sets from the beginning: 5/5 and 6/4 the first set. I went unbroken for the overhead squats. After the first set I had a little bit more than a minute to rest. The second sets of pull ups I broke down in sets of three or four. I went unbroken for the overhead squats. I finished about 20-25 sec before the time limit. So I hit my goal, I finished the 2nd round and was ready to start number three… YEAH

It got harder and I broke down the first set of OHS 7/7, I finished the first 14 pull ups and went back to the bar and finishes 13 of the 14 reps before time runs out. Oh man, one more rep, shit… So in total 129 reps: 49 reps more than last year, not too bad. But still if I would be able to do butterfly pull ups I am sure I could have finished round three…

Saturday 31/1/15

Warm-up
3x 30 su 4 scapula pull ups 4 wall extension
2x 7 dl w/ barbell 7 swings

Skill
3x
2:30min work on pull ups
2:30min 20du /du variation
5kb snatch each arm
*focus on quality movement
*rest as needed

Basic Strength
Deadlift (7 – 5 – 3 – 7 – 5 – 3)
1×7 @70% 80kg
1×5 @75% 82.5kg
1×3 @80% 90kg
1×7 @75% 82.5kg
1×5 @80% 90kg
1×3 @85% 95kg
*rest 2min in between sets
It felt bad, my form was also not the best, lower back…

Metcon (AMRAP – Reps)
2x for total reps
40sec work, 20 sec rest
ghd sit ups
burpees
t2b
alternating kb snatch 24/16
box over
c2b pull ups
s2o 50/35
RX 203reps