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

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.

Budapest Throwdown Day II

We felt quite good this morning, not big muscle sore or sth. After our balcony breakfast we took the tram to the venue. The weather was really nice again. The wods started a bit later today because there was another heat before us, crosstraining, lighter weights, different movements.

This slideshow requires JavaScript.

WOD 5 split up as u like
100 shoulder to overhead 35/50kg
100 slamball over the shoulder 30/50kg
1000 m row
Oh yessssss, this was our wod. We finished second overall… It was a fun one, we were really fast doing the s2o, I did at least 15 per set and we finished up fast. The slam balls we did fast singles and when we were done and went to the rower nobody was close to us. We won our heat, only the master team that came one heat after us got a better score…

Deadlift hold, T2B
75 Toes To Bars (1 member work at time)
3 Partner deadlift reps and then hold the bar
(2 member complete the reps and hold the bar) 140kg

Here we messed up a bit, three judges stood around us and confused us, so we lost time, holding the bar and hanging on the bar. Also my t2b are not that good and they got even worse because of my left ripped hand, the grips and the really bad surface of the rack. We also got a bit confused with the reps… :/I think there were only two teams behind us.

Then immediately WOD 7
Snatch alternating, partner burpee over the bar
40 Burpee bar facing with partner
36 snatch (order: 3/3/3, M/F/M) (12 per member)
30 Burpee bar facing with partner
24 snatch (order 2/2/2, M/F/M) (8 per member)
20 Burpee bar facing with partner
12 snatch (order 1/1/1, M/F/M) (4 per member)
TC: 12min
Weights of the ladder(at the 36/24/12 reps)
50/35kg, 60/40kg, 70/45kg

This was a bit confusing, only one small platform for the snatches, the synchronized burpees and the plates. We had to change the weights on our barbells in between the sets while doing the burpees, had to take down weights from one barbell to put it on the other one. In the firs round the guys started their snatches with 20kg on the right and 15 kg on the left. :O The timecap was too short. We had a couple of no reps during the burpees, so I started holding the guys during the jump over, so that we are not losing more reps and jump above at the same time. We finished 18 burpees of last round before the time ws over, only two were missing before going to the last sets of the snatches. If we had not have the no reps we probably would have finished the burpees, perhaps one or two snatches.

The cut for the last wod was for 1-5 in the ranking. We finished 7th BUT sooooooo close to 5 and 4 😦 There was no 6th place, only 2 times 5th with only 2 more points and one 4th place with only three more points… Mmh, the two missing burpees or if we only could have finished wod 1 we easily could have reached the finals. The last wod included ring muscle up – damn it, at least I can do them… But on the other hand it was okay to be done. My hands hurt anyways and we were excited to have some time to enjoy the city…

So we decided to go to a thermal bath and have some burgers afterwards. Afterwards we sat on the balcony, enjoyed red wine and went to bed kinda early because our flight was the next day at 6 am!!!!!! So we had to get up around 3:45 am. 😦 I had to work…

Overall it was a nice and fun weekend, the city was fun, the wods a bit confusing but still cool. We met a couple of nice people from Austria, Slovakia. Hopefully we will come back next year… 🙂

Friday – Budapest



View from our terrace 

It was a chaos, we almost did not make it to the competition. One of our team members became a dad last night, the baby came a few weeks earlier. So we already thought it is over, the other male athlete and I decided to fly to Budapest anyways because everything was booked. But I was really sad about not competing there, I saw it as fun weekend with some workouts.

But in the last moments he decide to come with us, the baby and the mom were fine and totally healthy and his family was absolutely happy sending him to Budapest…. What a crazy start….!!!!!!

Thursday 2/6/16

Today was my last training day before the Budapest Throwdown, our master team will fly out tomorrow. The competition will start on Saturday morning. Anyways it is more a fun weekend with some wods than a serious competition. We did not even think we will qualify, we never worked out before as a team and the guys are not so competitive (till now).

After announcing the first wods for Saturday, we already found out that wod 1 and 2 will be a problem:

There will be some handstand push ups, bar muscle ups and overhead squat for male with 50kg (actually they changed it to 60kg) involved. One member can not do these movements. He really practiced and tried hard but the time until the weekend is too short.

I went to a later class because of my work schedule and only did the class, no extra work:

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

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

1 hang clean + 2 clean + 3 split jerk (1×1)
e1:30mom 12
1 hang clean + 2 clean + 3 split jerk
*increase weight as needed

Metcon (Time)
30 sit ups
30 ohs 20/15
30 sit ups
30 fsquat 20/15
30 sit ups
30 bsquat 20/15
30 sit ups
RX, took 20kg bar

6:17 min

After WOD gainzzzzzzzzz…….


Berlin Throwdown Team

Berlin Throwdown qualifier wod number 1 will be announced tonight. I will compete in a female-female team with the perfect name: Chilly Vanilli 😉

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… 😉

Wednesday French Throwdown II

Today it was power snatch (35kg) and and burpee over the bar 10-9-8…1, the time cap was only 8 minutes. I felt tired and a bit unmotivated, to less rest in the last days, as I said, deadline was 8pm, so we had to do ti anyways. I did not finish strong, I made it to the round of three and finished the snatch, oh man, I was slow. I learned my lesson, rest days do make sense, especially when u do qualifier wods :O

Afterwards I just did the weightlifting part, even the 60kg hang clean and jerk felt like 100kg… So I was a good girl and skipped the wod… 😉


Monday 25/4/16

Tomorrow I will do the first qualifier wod for the French Throwdown. We registered as a team (two male, two female). We already did last year’s qualifying wods and we would have qualified for the finals but the finals were on a weekend a friend of us got married… So we skipped it.

This year, another try… I am not as prepared as I would like to be because of all the other things that are going on, Budapest Throwdown, Berlin Throwdown, working on my weaknesses… So we will see.

The first wod will be… 2000m row for time – I DO NOT LIKE THAT!

Warm-up 2x
300m run
5 romanian kb dl each leg
30sec kb dl stretch
10 hollow rocks

10min work on handstand

Deadlift (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-10kg to last week

Metcon (Time)
30 pull ups
40 push ups
50 sit ups
60 squats
50 sit ups
40 push ups
30 pull ups
RX 9:10 min

Sunday Fun


So we officially qualified for the Masters at the Budapest Throwdown… Yeah… We also decided to go there and compete. I think it will be awesome!!! I am not taking it too seriously, just wanna go out there and have fun. I also like the idea going to Budapest for a weekend trip… 🙂

Today we just wanted to meet @ the box and book the flights, what we did. Afterwards I was thinking about a bit skill work or a small misfit session BUT… 🙂 A couple of people decided to do a crazy wod and asked me to join…, well…, it really looked good and exhausting, so I decided to join them AND it was WOW… 😉

Part One
One works @ the time and does one thruster…
5 Clusters 40/30kg
5 Clusters 50/35kg
5 Clusters 60/40kg
5 Clusters 65/45kg
5 Clusters 70/50kg
5 Clusters 75/55kg
and so on………
I think I finished the 50kg round (timecap 10 min, I was abit over but wanted to do all 5 reps)

“The Seven”
Seven rounds for time of:
7 Handstand push-ups [Scale: Push-Press 50/40kg]
7 Thruster 60/40kg
7 K2E
7 Deadlift 110/75kg
7 Burpees
7 AKBS 32/24kg
7 Pull-ups
RX 26:31
This was crazy intense, the thrusters were horrible…

Saturday Throwdown WOD

I skipped my morning training because I wanted to do the next Throwdown qualifying wod:

20 Pull-ups
20 Wall Balls, 14 lbs
20 Front Squats, 40 kg
20 Kettlebell Swings, 20 kg
20 Double Unders
20 Kettlebell Swings, 20 kg
20 Front Squats, 40 kg
20 Wall Balls, 14 lbs
20 Pull-ups
timecap 10 min

I did it in the afternoon, one of our coaches judged me. I finished within the time cap.
It was a hard one, my time was alright, I guess, I also recorded video, just in case… 😉

Afterwards I did my bench and press sets before I left to get a big portion of arabic food… 😉

5 Bench Press | 36 kg
5 Bench Press | 39 kg
5 Bench Press | 42 kg
5 Bench Press | 45 kg

5 Shoulder Press | 28 kg
5 Shoulder Press | 30 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 33 kg