Partner WOD and Icke Celebration

This Saturday was a bit special because our box celebrated its first birthday. So there were no regular classes. Instead it was partner box day. i went to the 12pm class and did the class with own of my friends. It was fun because there was another “pair” we could compete with – we are kinda of similar, just my strengths is more endurance and gymnastic and the other girl is strong in lifts and weightlifting. Luckily for me, it was pure endurance… 😉

Warm-up
300m partner barbell walk
600m run
300m partner barbell walk

Metcon (Time)
for time
in teams of 2
one works, one rests
800m run
70 swings
60 sit ups
50 mountain climber
40 wall balls
300m buddy carry
20 burpee box over
100m buddy carry
20 burpee box over
300m buddy carry
40 wall balls
50 mountain climber
60 sit ups
70 swings
800m run

We needed 26:22 in total but in both of our teams the guy had to do all the buddy carrying…, where they passed us. Haha, but we caught them during the last round of the 800 m run. Actually the buddy carry was for me no rest at all, it kinda hurt and I had to make my body tight no to fall down. :/

Before we celebrated I did bench press, OHS and with my wod competitors some gymnastic… 😉 Fun Day

bench press
10×2 50kg

OHS heavy 3
3×3 51kg

E2MOM 10
3 weighted pull ups (1,25/2,5/5/5/5)
3 weighted dips (1,25/2,5/2.5/-/-)
Actually I am not sure if we did 6 rounds. My right shoulder hurt (still does a bit) and I decided to do push ups instead the ring dips but I thin I did 3x push ups…)

First CrossFit Icke Box Competition “Icke wills wissen” Saturday 18/715

The day started at 8(!!!!!) am with a briefing, of course I came too late. 😉 There were two categories: fun and RX division, nine teams per division. O did the RX version. Each team was a man and a woman. I worked out with a really nice guy from our box, we normally train at 5pm together. He is strong, is able to do lots of skills, his weakness is endurance and cardio and because of mobility issues he can’t do pistols. My weakness is more the olympic weightlifting, so during wods I am pretty fine and strong. I knew from the beginning we won’t win because there was one team, friends of mine, who were strong in all areas: endurance and weights, and skills.There were four wods within one day, not announced before head:

15.1 IWW in teams of 2 (1 works, 1 rests)
amrap 18
120 wall balls 20/14
100 swings 24/16
80cal row
60 toes to bar
40 OH squats 35/25
20 burpee box over
amrap chest to bar/ pull ups

IWW 15.2
clean ladder
in teams of 2
each partner has 45sec time for the lift, 15sec transition time

men: I can’t remember the starting weights but the last on was 120kg. My partner was the only one who made it through the whole ladder!!!!!! NICE

women: 40 – 45 – 50 – 55 – 60 – 65 – 70 – 75 – 80
*buy in for every lift: partner does 5 burpees over the bar
*tiebreaker: deadlifts

IWW 15.3 (AMRAP – Reps)
1 works, 1 rests
amrap 4
8m shuttle sprint

IWW 15.4 A – Fun (AMRAP – Reps)
amrap 3
double under
*partner holds dead hang
– 30sec rest –

amrap 3
hang power snatch ?/35
*partner holds bar overhead ?/35
– 30sec rest –

amrap 3
pistols
*partner holds dead hang
– 30sec rest –

amrap 3
shoulder to overhead ?/40
*partner holds bar overhead ?/40

We finished up 2nd, lol, as I said… The cardio part was a bit easier for me, I could breath longer and hold on to the bar. Sometimes we had to stop because my partner was a bit tired, which was totally fine we still finished up second. The pistols were only my job, my left knee hurt a bit but during the three 3 minutes it felt fine. Poor L. had to hang on the bar all the time… 😉

I pr’ed my clean… 🙂 There is even a video that show it… 🙂

Saturday @ Icke WOD and Image Film

I went to my early morning training which killed my left hand because I killed Cindy… 😉 We did Cindy the benchmark WOD:

20 min amrap
5 Pull Ups
10 Push Ups
15 Squats

I improved my rounds, finished up with 21 rounds and 6 reps… YEAH!!!!!! 🙂 But during the last pull ups I felt a little pain on my left hand and it ripped off. Damn it!

Warm-up
1x 600m run
3x
30 single under
4 push ups
5 ring rows
6 scapula push ups
7 squats

Basic Strength
Shoulder Press
do 5-4-3-2-1-1-2-3-4-5 reps
*start @75-80%, increase the weights as need as you climb up the ladder and try to climb down in the same steps as you climbed up 37/37/38/39/40/42/40/38/27/35 or so…

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
21 rds+6 RX

In the afternoon I came back. There was a BBQ because Icke made its Image film. I did my back squat set, ate sth, did some video shots and finished up with a 15min amrap: 10 strict HSPU & 20 OHS (30kg). My body was already very tired from Cindy and the HSPU were not easy…

I took Sunday off 🙂 I was sore and still am a little in my arms…