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 :/

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… 😉

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

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

3x
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

WOD 2/6/15

I came a bit earlier and did:

5×5 OHS 45 kg
emom 10: 5 strict PU
a little bit muscle up skill training
one set of strict HSPU

Warm-up
1x du ladder
2x 6 squats
6 good morning
6 one legged romanian kb dl each leg
Mobility
squat routine
200m run
3min squat on air pads
200m run
3x 20sec deep squat hold 32/24kg kb
30sec rest

Hang Clean
2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean

Basic Strength
High-Hang Clean (8×3)
take 15min to do 8-10sets of 3 reps high hang clean
focus on sitting down as fast as possible and catching the bar in a stable position before standing up. Weight is of no importance!!!
Of course weight is important…, lol. I finshed with 57 kg but did 3 singles

Metcon (No Measure)
5x
5 hang clean
7 deadlifts
9 burpees over the bar
100m run
*hang cleans and deadlifts must be unbroken and touch and go. do not let go of the bar
*use run as rest
*decrease weight throughout sets. start heavy, end easy.
I started with 50 kg and did the last two sets 35kg

Deload week – not for me 1/6/15

I am not so happy with the current cycle and the deload week because I don not think it is helpful for me and my progress,so I have to do some extra work next to the classes. I am also not so happy with the kinda easy wods because they don’t challenge me and I feel lazy…

Warm-up
1x 3min rowing fish game
3min run
2x 7 squats
6 plank to push up
5 ring rows
4 T’s
3x 1 turkish get ups each arm

Mobility
ws mobilisation flex/ext (3min)
with partner: plank on hands with pressure (4min)
side plank on hand (4min)

Basic Strength
Turkish Get Up (1×3)
take 20min to work up to a heavyish set of 3 tgu
I finished up with 24kg

Metcon (No Measure)
3×3
10m bearcrawl
10 swings 24/16
200m run after 3 times
*use run as rest
*try to increase intensity every set (70%, 80%, 90%)

My brother is in the city. He just started CrossFit. So we trained a bit together. I looked at his movements and gave him some tipps. We did shoulder press, backsquat, deadlift, some handstand work and practiced pull ups.