Thursday 22/6/17

Warm-up
100 su
20 plank to push up
20sec hs hold

Basic Strength
Bench Press (20RM)
20min to find your 20RM
I actually did this right before the class
20x42kg
20x45kg

I did C&J instead: 8×1 58kg

Metcon emom 10
20 du
10 one arm kb s2o (5each arm) 16kg

Metcon amrap 12
3 strict c2b pull ups
2 strict ring dips
1 front squat 80/55
*no rack for fsquats
17+2 RX

Tuesday 20/6/17

I did not do the 12pm class because I had a dentist appointment… :/ So I went right afterwards, did some stuff from my the welded athlete program. The box started a new cycle, back to the more crossfit based wods, focusing on lifts, weightlifting, gymnastics and regular metcons.

– back squat (3 sec down) 5×3 80kg
– high hang snatch 8×1 heavy single (last set 41kg)- I know it is not heavy but it feels like.. :O
– 12 rope climbs

class

Warm-up 2x
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 snatch

Gymnastics 2x
Push-ups (2x max reps)
61/34
Ring Rows (2x max reps)
30/34
followed by
10 hollow rocks
10 v-ups
10 tuck ups
1min rest

Weightlifting
Muscle Snatch (2×1)
emom 10
1 snatch pull& 1 muscle snatch
*increase weight every 2nd set
20/25/30/32.5/35

Metcon (AMRAP – Rounds and Reps)
amrap 4
14 dl 60/40
14 burpee otb
4+1
3min rest
Metcon (AMRAP – Rounds and Reps)
amrap 4
14 s2o 60/40
14 burpee otb
2+3

I was so done after the first wod… My friend, who is really strong and fast was right behind me. I finished my first round right in front of her and this kept me motivated to push even harder. The shoulder to overhead are not my strongest movement anyways, so amrap 2 was horrible, the barbell felt like 5kg heavier, I could not really cycle a lot of reps. Two weeks ago when I did a partner metcon with a friend of mine, we had to do 21 reps, using 35kg. This weight was fine to do one set unbroken and then go for 10/11 reps and 5-6. Well, at least I did it. Work on your weknesses… 😉

Monday 19/6/17

I could go right back into training…, just a little sore in my triceps, probably the ski erg. I had a meeting today at school, so I was not sure which class I will make but I was done earlier than expected, so weightlifting and afterwards I just did the workout from the reg. class. I did ghd sit ups instead of toes 2 bars because I ripped some of my fingers on the weekend…

weightlifting: SNATCH day (nth new here)
wod:
3 rds for time
30 ghd sit ups
30 mountain climbers
800 m run

This one hurt… Official box timecap was 15 min, nobody made that time. I decided to finish anyways and needed around 16:54. It was horrible exhausting, there was this one athlete chasing me all the time and I did not want her to pass me, she was a really good runner, I am quite sure the run did not bother her. I almost felt down… Good to be pushed but horrible on the other side as well.

Mini vacation – drop in @ Rams Training

I had one week off and we decided to do a three day trip to Poland, it is about a 3-4 hour ride to Kolberg, a town right on the Baltic Sea. There is even a gym that is doing wods and CF orientated stuff but they are not an official affiliate because the yearly fee you have to pay is really expensive for them. the drop in was only 7 Euro and the program and the gym were really cool. The weather was perfect, we walked along the beach, rented bikes and cruised around…

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Next Qualifier Beach Throwdown

Woohoo, it kinda never ends with these qualifiers… We registered for the Beach Throwdown in the Netherlands and the results must be online until Wednesday night. So we did two of three today. I had a wod appointment with one of my fav wod buddies, so I decided to do number 3 another day (I did not know that the deadline is already Wednesday…), so I have to do it somehow on my busy and long working day 😦

https://www.leaderwod.com/en/website/event/22/Beach-Throwdown-2017

QUALIFIER WORKOUT A
With a clock counting up complete as many rounds as possible in 8 minutes of:
16 Box Jump Overs (24”/20”)
8 Deadlifts (regular 100kg / 65kg)
Add 10kg to the deadlift weight when both athletes have completed a full round
Tiebreak there is tiebreak after the last fully completed round of boxjumps.
– We will do that tomorrow

QUALIFIER WORKOUT B
A combined total of 10 attempts (5 attempts per athlete) in a ground to shoulder, shoulder to overhead.
Each athlete has to make exactly 5 attempts at a lift.
The total weight of the lifts is your end score.
You are free to choose in wich order you and your buddy make the lifts.
If an athlete fails an attempt at a lift, the lift counts as 0kg. Every missed lift will count as one of the athletes attempts.
Both Athletes use the same single bar throughout the workout
Athletes are not allowed to deload the bar once the 8 minutes start: the weight must either stay the same or go up at each attempt.
Athletes are allowed to start with a loaded bar and may assist each other in loading the bar.

QUALIFIER WORKOUT C
FOR TIME 27-21-15-9*
Calorie Row
Wallballs 20/14lbs 10/9ft
Pull up
*Both athletes have to complete a full round of every movement before switching to the next.
Each buddy pair will use one rower and wallball.

It was kinda stupid to do Murph on Monday. I was sore, my pull ups felt not that easy and the wall balls sucked because of my legs from squatting and running. We will see how it turns out…
———————–
Heavy Metcon with a partner

200 cal row
10-9-8-7-6-5-4-3-2-1 (you go, I go) bench RX bodyweight (I did 50-52.5)
200 cal assault bike
10-9-8-7-6-5-4-3-2-1 (deadlift 1.5 bodyweight, I did strict weighted pu with a cute 2.5kg plate 😉 – because of tmw’s deadlifts)
300 double unders
10-9-8-7-6-5-4-3-2-1 power clean (we made that up, instead of sled push because it just rained, I started easy with 45 and went up to a medium weight 55)

Haha, it took forever but it was fun. 😀 I have to get back to my welded athlete trainings plan to really work on fitness soon. I really like the structure of the wods and I am feeling a litte bad not taking time to do the workouts. 😦

Murh Murph Murph…

What a coincident we did Murph today during bodyweight class, 30 degrees by the way… It is Memorial in the US, CF boxes in the States mostly do this wod on that day. So I am not sure if it was planned or not.

I was thinking about going slower than usual because I was also signed in for the regular class and weightlifting (my usual triple Monday)… Well, did not work that well. I actually did not go too hard during the run and I slowed down the squats a bit. My push ups were kinda slow, also my pull ups should have gone better. Well I worked around 85-90 % most of the time. It took me 42:52 minutes. I still wanna have a under 40 minutes time one day, it is possible with rest and a little bit less heat and rest beforehand.

Afterwards I did the regular class but I slowed down and canceled weightlifting…

Basic Strength
Metcon (No Measure)
amrap 10
8 supinated bent over row (25)
8 upright row (25)
8 strict pull ups
1min rest

2min rest

amrap 10
8 paused back squat (50)
8 dead stop jumping lunges
8 air squats
1min rest

2min rest

amrap 10
8 hspu (well, this did not work very well after 200 push ups, I only did 3-4)
8 db push press (2x12kg)
8 lateral plate raises (2×2.5)
1min rest

Buy Out
Metcon (No Measure)
2x
10 alfredson calve raises lvl 2
5 nordic hamstrings

Berlin Throwdown wod 3 28/5/17

This time of the year when there are too many qualifiers and I really ask myself why I am doing this… Today I did Berlin Throwdown wod 3 again because I was not happy with my score, I still think I should have done better!

6 min amrap
1000 m row buy in
12 ohs (35)
6 burpees
– 2 rounds –

Before that we tried a yoga class for the box members which was anice experience…

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

2x
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

3x
30sec each side, 30sec rest
split squats /w db or kb 820kg dumbbell)
one arm ring rows

2min rest

3x
30sec each side, 30sec rest
one legged rdl /w db or kb (16kg)
even: band pull aparts / odd: band face pull
——————————————-

Weightlifting

Snatch Day

Bitch Work Sunday 14/5/17

Today I went to the box and get some cardio done. Well, it was not fun. Afterwards I did the back squat from last Monday. That was all for today. I enjoyed my evening at a good Korean restaurant in Berlin, getting ready for the next Berlin Throwdown Qualifier wod this week

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Berlin Throwdown

So, the next qualifier is already on and I am not sure if I am ready…

http://www.berlin-throwdown.com/

Our box started this competition last year and this year they give another shot. I am in the same team as last year. My strong and daily getting better friend – and me…ohoh. They announced the first wod on Monday and even the cycle in our box id totally different right now, they decided to it as today’s wod. So I skipped the class because I wanna do it on Friday or Sunday.
IMG_4479
I did the welded athlete today and a emom to work on the movements for the first qualifier wod but before I enjoyed an awesome omlette:
IMG_4481.JPG

WARM UP
-30 Cal Row
-30 Air Squats
-20 Push Ups
-10 Strict Pull Ups

SKILL
5 Rounds
20/15 Cal Bike or 30/24 Cal Row
4-8 Muscle Ups (Choose number)

STRENGTH
Squat Snatch
5×2 (Drop and reset) Rising
Start @70% (went up to 45kg, not very good)

STRENGTH
Snatch Pull
7×1 @115% (58kg)

METCON 3 RFT
-15 TTB
-12 Front Squats @135/95
-9 Deficit Strict HSPU (3/1 inches)
10:47.00 Rx

Bar Facing Burpees 10×7
(Rest as needed-Focus on efficiency of the movement and your breathing.)

ACCESSORY
Reverse Hyper
4×25

EMOM 10
a) 15 wall balls (unbroken)
b) 10 pull ups (unbroken)

practice handstand walk

Mobility
1. Forearms
2. Front Rack
3. Ankle Dorsiflexion