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
Snatch position play (skipped it, haha, was totally messed up from the bodyweight wod)

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

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

2min rest

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


Snatch Day

Monday 28/11

Finally back in the box and when I checked the programs I saw it is transition week…, damn…, So today’s wod was kinda no wod…, so I decided to do the bodyweight class before, which was running and because I am not good at it, I decided to take part, afterwards I did the class and weightlifting. Sounds like lots of stuff but actually was not… I miss open gym times at night…

– missed it, just ran 300m

amrap 3: hollow rocks

amrap 3: lunges

amrap 3: max effort plank (unbroken)

amrap 3: squats

for time:
400 m run
1 min rest
800 m run
2 min rest
1,200 m run
3 min rest
1,600 m run
Warm-up 3x

300m run
30 DU
I only ran once because I was still sweaty and it was really cold, I did assault bike instead

Clean + Jerk 2x (only barbell)
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Metcon (No Measure) 2x
40sec work, 20 sec rest
I. hollow rock
II. superman halo
III. ghd sit ups
IV. plate wood chopper
V. superman medball throw
VI. kb russian twist
VII. lateral medball throw

Metcon (No Measure)
card relay
This is what I do with my kids…, team wod, one runs, looks for a special card, comes back, next person runs…
6×6 strict pull ups
– snatch work

Training & Heavy Metcon

I started the hatch cycle for my bench and strict press again because I feel I have to work on them, otherwise I will get weaker immediately in this areas. Today was week two, day one. It felt good. Furthermore I still kinda use the misfits back squat cycle, even with my own timing: Build up to one heavy rep around 90% and then 5×3 with one weight. Today it was 1x95kg and 5×3 87,5 kg. I feel more comfortable now squatting heavier sets. Next week I’ll probably repeat the same sets again.

Heavy metcon:


Buy Out:
5 rds, last round double reps
– 30 DU
– 15 Vups
– 10 Supermen
– 10 Hollow Rocks
– 10 Sit Ups
– 5 Around the World

5×5 strict HSPU, partner deadhang on the rings
5×5 kipping hspu, partner holds low ring dip position

Back in the box, Wednesday 18/5/16

We came back to Berlin on Wednesday in the afternoon. I spent a couple of hours with my parents before I headed to the box and did one weightlifting class and the regular wod (late class – 9pm)…

It was the first time after a couple of months I went to weightlifting because the time is a little bit difficult for me, I normally train at 5pm on these days and have to wait too long afterwards, a bit pity…

We worked on my “favourite” movement: the snatch. Well, what should I say, I am still bad at it… 😉 In comparing to all the other stuff I am soooooooo far behind with the snatch. I still just do not get it.

The class was fun:

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups

20 banded good mornings
40 superman

Basic Strength
Bench Press (5×5)
7min to warm up to 70%
then 5×5
*1:30min rest between sets

Metcon (Time) up and down
30 sdhp 32/24
30 push ups
30 hollow rocks
30 kb swings 32/24
30 sit ups
30 t2b
RX 13:12 min

Wednesday 16/3/16 – 2 more days before 16.4


I am already thinking what to expect, I looked online, checked the movements we have already done and wods from the last years.
I think it could be one from 2014 when I qualified for the Asian Regionals, heavy deadlift ladder and box jumps/step ups, not my best one…
It would be interesting to see how it would have changed from two years ago but it would be bad for my leaderboard ranking because in comparing to other (bigger)girls I am not very strong… :/
It also could be sth. with wall balls, a chipper…, mmh, Castro’s instagram post is not really helpful:

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Training Session:

10 Bench Press | 39 kg
8 Bench Press | 45 kg
6 Bench Press | 49 kg
4 Bench Press | 54 kg

I messed up my cycle, looked on the wrong page, did the wrong weights…, stupid me, have to repeat it… (after 16.3)

5 Shoulder Press | 29 kg
5 Shoulder Press | 31 kg
5 Shoulder Press | 34 kg
5 Shoulder Press | 34 kg

Sets : rest 1:30
2 Deadlifts | 95 kg
8×7 Deadlifts | 75 kg

7 sets
1 deficit strict HSPU
7 strict pull ups
practice hsw/hold in between

Warm-up 3x
1min plank
30sec side plank each side

Hang Power Clean + Split Jerk
5 clean deadlift
5 hang clean high pull
5 hang power clean
5 split jerk

Hang Power Clean & Split Jerk emom 14
1 hpc + 1 jerk
*increase weight every 2nd set
25/302×35/2×40/2×45/2×50/2×55/2×60 kg 🙂

3x 40sec work, 15sec rest
hollow rock& sit ups

Metcon amrap 8
3 hpc + split jerk 50/35
6 fsquat 50/35
18 swings 24/16
5+12 RX

Monday 25/1/16

Deload week – and of course I did not know it because I always wait until I see the daily wods on the board in the box. So I was bit surprised when I came to the late class and felt like going crazy because it is “CrossFit Open Monday” and there was just this… 😉

5min run / row
2:30min coordination ladder
2:30min Y-Squat
14 I’s
12 T’s
10 Y’s

DU ladder
10su +1 du
9su + 2 du

40sec hollow rock
40sec sit ups

Metcon 3x no measure
20 squats
20 ring rows
20 swings
At least I took the 24kg kettlebell…

Of course it makes sense to add a deload week. Most of the members are not so crazy into training and getting better and stronger, it is more about staying fit or becoming fit but I was like… “Oh 😦 !” Haha, but of course, I did my regular strengths and gymnastic training the whole week and felt perfectly fine and not tired

Friday 11/12/15

Warm-up 3x
60sec plank
60sec side plank each side
60sec superman hold
2:30min clap the hands
2:30min wall extensions

Bench Press (7×5)
banded bench press 7×5

Metcon (No Measure)
kb bench press 3×10 16kg KB each side

Metcon (No Measure)
I. 300m row
II. 15 burpees

Thursday 10/12/15

Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Gymnastics Metcon (2 Rounds for reps)
5x max reps strict pull ups
30sec rest
5x max reps push ups
30sec rest

Metcon (No Measure)3x
45sec hollow rock
45sec sit ups

Metcon (Time)
15 hps 35/20
15 t2b

WOD 2/12/15

Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up
2:30min clap the hands
2:30min wall extensions

Weighted Pull-ups (7×3) @50%+
Weighted Ring Dips (7×3) @50%+ 15kg

Metcon (No Measure)2x
30 banded good morning
60 superman

Metcon amrap 17
10 burpees
15 plate g2o 20/15
200m run
7+55m RX