Tuesday 19/7/16

Warm-up
2min row
2min banded glute activation
2min plank
2min partner split stretch

3x
5 burpees
10 squats

5min crab football

Metcon
Diane (Time)
21-15-9
Deadlifts, 70kg
Handstand Push-ups
4:43 RX

Metcon (No Measure)
finisher 3x
3 nordic hamstrings
10 good morning
20sec hanging L-sit
40sec dead hang

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Monday 18/7/16

Two more days until my summer break. It is time. I feel tired and exhausted also my CrossFit training enthusiasm is not there anymore, so I guess I also need a little break from my CF routine. Next week I will fly to the States for three weeks, I am so looking forward to it. This weekend there will be another little competition: The Spartan Games…

http://www.spartangames.de/

It sounds like fun but I am not really fit and prepared, we will see…

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings
1min ankle dorsflexion w/ bar

Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

Metcon (Distance)
in teams of 2
00:00-20:00
100 burpees over the erg
max distance row
4121m RX
20:00-25:00 rest
Metcon (Time)
25:00-35:00
you go, I go
19 – 15 – 11
thruster 40/30
pull ups
RX 6:38
Good practice for Fran which I have to do on Sunday for the Spartan Games 😦

Tuesday 5/4/16

Sets
5 Back Squats | 67 kg
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg

Sets
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg

Sets
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg

Sets
3 Strict Muscle-up s
2 Strict Muscle-up s
3 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s

Strict Pull-ups : 10×5

Class
Warm-up 2x
15m bear crawl
15m crab walk

2x 10 side to side hang & 10 scapula push ups

2x 5 push ups & 5 ring rows

20 banded good morning
60 superman

Metcon in teams of 2

amrap 6
double under
*one works, one rests
591

Bench Press (5RM)
find 5RM bench press in 14min
me:55kg

Metcon (AMRAP – Reps)
then mamrap 6
burpees
*one works, one rests
154

Monday 4/4/16

Back to work, back to the routines… After school I came to the box to teach the kids and do the regular class afterwards. The coaches were “warmly”  welcoming me with, I should work only with the barbell and light weights for the next year because my technique sucks and I would benefit so much if I would kinda start all over… Mmh, I know they are right but I am still doing this next to my full time job and my normal life…, it is so hard to focus on just one thing, while losing all my others and working and having a bit of private time… Mmh, I am confused now and do not know how to attack my weaknesses and still work on my gymnastics, strengths and endurance… :/

This week is deload week, so more focus on partner wods, mobility work and other stuff. We’ll see what happens…

Warm-up 2x
200m run
20 jumpings jacks
10 squats
10 dl w/barbell

Metcon (Time)
in teams of 2
10x200m relay
Well, I worked out with the kid today, not really but a super young motivated guy, half of my age…, yes I am old… Our runs were okay but not our strengths
5:49

Metcon
in teams of 2
amrap 4
3 deadlifts 100/70
7 push ups
amrap 4
2 deadlifts 120/85
8 t2b
amrap 4
1 deadlift 140/100
9 burpees over the bar
*rest 1min between workouts
*one works one round, one rests

RX 336,we nailed that…!

Thursday 24/2/16

I got kinda excited – Thursday to Friday night they will release the first CrossFit Open workout 2016. I will do it in the 5 pm class tomorrow. after teaching the CF Kids…

Still deload week – but today’s wod was great to work on my weakness. I did all sets of the muscle ups unbroken. always three but they still look like shit, my kip is a mess, so much to work on, dunno where to start… :O

Warm-up 3x
50 su
10 squats

2x
2:30min coordination ladder
2:30min Y-Squat

WOD emom 30
I. 1-3 muscle ups
II. 6-9 burpees
III. 30sec work on du

Wednesday

Sets
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg
8 Back Squats | 82.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Sets
2x 3 Position Snatches | 31 kg
3x 3 Position Snatches | 34 kg

Warm-up 3x
20 jumping jacks
10 sit ups

2x
2:30min clap the hands
2:30min wall extensions

2x
14 I’s
12 T’s
10 Y’s

Weighted Pistol (5×5)
10min work on pistols
1. step on box
2. pistols on box
3. one legged lunges
4. pistols
5×5 weighted pistol

Metcon 3x
10 c&j 45/30
10 dl 45/30
RX 2:11

Buy out
Sets
4 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s

Tuesday 23/2/16

Before class:

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

Sets
5 Shoulder Press | 28 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 35 kg

20:00 AMRAP:
Run, 400 m
21 Power Snatches, 30kg
21 Burpee To Target Above Max Reaches
RX 3 rounds+run+2 burpess

Warm-up 4x
7 swings
7 squats
7 ring rows

2x
2:30min reach the wall
2:30min ball juggling

Basic Strength
Back Squat (5×3)
emom 30

I. 3 back squat @70%
II. 12/8 cal row
III. 3-5 strict hspu

Monday – another deload… :/

I did not check the program-as usual, so I was kinda surprised and not happy about the deload week. I do not feel like deload and I am in the middle of my strengths program anyways…, mmh, I ll have to do some wods on my own or so…

Warm-up
5min run / row

2x
2:30min coordination ladder
2:30min Y-Squat

2x
14 I’s
12 T’s
10 Y’s

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

3x
40sec hollow rock
40sec sit ups

Metcon (No Measure)
3x
15 pull ups
15 kb squats
I did strict PU and KB squats with a 24kg KB

WOD Friday29/1/16

Wohoo, Friday, one week holidays…, so happy – extra time to train and to relaxxxxxxxx….

Warm-up 3x
1min plank
30sec side plank each side
2x
2:00min reach the wall
2:00min ball juggling

2x
14 I’s
12 T’s
10 Y’s

Basic Strength
Turkish Get Up
5min work on tgu
5×5 tgu (16kg)

Metcon
Max Effort 500m Row
It was horrible,one of my worst wods… 1:46 min, it just hurts…

Thursday WOD

Today was my aunt’s birthday, so I knew I’ ll get some carbs after the wod… 😉

Warm-up 3x
50 su
10 squats
2x
2:30min coordination ladder
2:30min Y-Squat

Metcon (No Measure)
emom 30
I. 1-3 muscle ups
II. 6-9 burpees
III. 30sec work on du

I did all sets 3 unbroken MU until the last set when I ripped off my right hand after rep 2 :/