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.

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Tuesday 28/3/17

Warm-up
wrist prep (each position 20sec rock back and forth and/or side to side
palm down first, then backhand fingers pointing back, out, for and inwards9

4x 20sec work, 10sec rest
burpees& swings

Sumo Deadlift (1×2)
20min to find a heavy 2RM
then 10min
3×2 @80% of heaviest set
not too good, only 110kg for 2
3×2 90kg

Metcon (No Measure) 4x
30sec work, 30sec rest
wall facing shoulder taps
strict leg raises
push ups
————————-
LUNCH
————————
e4min for 2 minutes, 10 rounds
30 heavy wall balls (20lbs)
max rep ghd sit ups

bench press (101)
6×2 52.5 kg (day 3, week 1)

snatch e1:30min for 5 rounds
1 power snatch
1 snatch balance
1 snatch push press
30/32.5/35/37.5/37.5/40

seated KB press
12-10-8-6 (10kg, 12kg, 15kg,15kg)

100 push ups for time (5:19)

10×5 strict pull ups

Tuesday 14/2/17 Happy Valentine’s Day

Warm-up
1x forwards, 1x backwards
15m bear crawl
15m walk up to toes
15m crab walk
15m long lunges

Barbell cycling power clean + push jerk 2x
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Weightlifting
Power Clean + Push Jerk (8×3)
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

Metcon for time
21-18-15-12-9-6-3
c&j 45/35
wall balls
RX 14:00
– my wall balls suck…

—————-
back squat
5x85kg
5×10 65kg

back rack lunges
5×1ß 45kg

shoulder press
5×5 36kg

strict muscle ups
5+3

strict pull ups
10-9-8-7-6-5

practice handstand walk

50 ghd sit ups

Sunday 15/1/17

I came around 12:30 to start with some back squats. I have to start a new cycle because I feel I am stuck with my weight, even got worse.

10×1 87.5

Heavy Metcon amrap 45 min
Teams of 3
one starts, follow the leader, if the person in front of you is done with his/her station, move on

row/bike 25 cal
1 round DT

I had to scale because of my ankle, so DT was for me:

12 deadlift 55kg
9 hang power clean 30kg
6 shoulder press 30kg
————-

10×3 Muscle ups

practice handstand walk

7 rounds
10 medball ghd sit ups
5 strict pull ups

We actually wanted to do 10 rounds but then the box already closed… 😉

Thursday 8/12/16

Today I did a little more than expected and it was awesome… 😉

Before class
back squat 6×2 85kg
It is so weird, I don’t think my squat is getting better anymore. For almost a year now I feel like I am doing the same weights and it still feels heavy. As soon as I stop squatting for a couple of days or squat less I feel it. It is annoying… I will start a new cycle after Christmas to see it it will give me some more strengths… The same with my deadlift, I feel it got worse…

Bodyweight Class
Warm-up 2x
5 burpees
15 du
5 strict knees to chest
15 sec handstand hold

Metcon (No Measure)
5 rounds of:
2 min du – I worked on my chest to bar butterflies
1 min max hold handstand
2 min rest

(30 min)
Metcon (No Measure)
8x 20 sec on, 10 sec off
burpees
8x 20 sec on, 10 sec off
squats
8x 20 sec on, 10 sec off
sit ups
8x 20 sec on, 10 sec off
lunges
8x 20 sec on, 10 sec off
hollow rocks

Class
Still testing… I did one set of a heavy deadlift, 115kg, 10kg away from my PR but it felt so heavy. 😦 I hope, it is just because of my foot injury. I also deadlift less than before. My focus is more on weightlifting and gymnastics…
😦

I made up my own wod:
emom 2 muscle ups for 20 min

Afterwards I did a little calm down wod:
3 rounds
30 call assault
40 push ups
30 ghd sit ups

Haha, then I felt ready to go home… 🙂
I will be out of town on the weekend, so no training… :/img_2595

Late snack after training 🙂

Wednesday

9 am class
warm up

deadlift (Wendler)
5x75kg easy
5x88kg heavy
4x100kg 😦
15 68kg

WOD
amrap 10
buy in 800m run
-then-
4 bar muscle ups
8 deadlift (70kg)
12 box jumps
RX 2 rounds+4
It was okay, the deadlift felt heavier today (thank u 4 weeks not working consistently)

Misfits
I like doing the program because it is so much more intense than the regular wod but it also takes sooooooo long. I am sure you are not supposed to do other stuff before, hahaha. But rigth now I need more the vlume to get back to my old form instead of the intensity, here I just have to listen to my body.

2017 Cycle 1 – Week 3 Day 3

Miss the Cycle 1 Explanation Podcast? Check it out HERE.

1. Warm-up
Floss Ankles
Floss Quads above Knee
Childs Pose 2:00
Then
4 Steady Rounds:
10 Lateral Goblet Squats
15 Wallballs
15 Calorie Ski

2a. Strength
Back Squat – 4×4 @85%
Here I am out, I can not do my real 85% right now 😦 I did
2/1/1x85kg
3×3 80kg

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 2.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

3. Bitch Work
AAB – 1k x 8
Rest 2:1
This was the worst. 😉 I took me between 1:40 and 1:46min per set, I am sure this is not very good but I am still getting used to the assault bike, the pain and the technique of this bad machine…

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4a. Met-Con
AMRAP 15 Minutes:
20 Wallballs 20/14lbs
10 Power Cleans 155/105lbs
10 Kipping Handstand Push Ups

4b. Gymnastics Accessory
3 Rounds:
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes

4c. Strength Accessory
Dumbbell Bench – 4×8
Heavier than week 2
12kg Kettlebells, felt easy…

We skipped a but did b and c

——
– 20×3 strict pull ups
– practice hsw and strict hspu

Wednesday 1/6/16

Sets
3 Push Jerks | 35 kg
3 Push Jerks | 40 kg
3 Push Jerks | 45 kg
3 Push Jerks | 50 kg
3 Push Jerks | 55 kg

Sets
4 Front Squats | 57.5 kg
4 Front Squats | 63 kg
4 Front Squats | 67.5 kg
4 Front Squats | 72 kg
4 Front Squats | 78 kg

Sets
– 5 Strict Muscle-ups
– 100 GHD Sit-ups

——–
Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups
2x 20 banded good mornings 40 superman

Bench Press (5×5)
7min to warm up
5×5 52.5
*1:30min rest between sets
*add 1-5kg to last week

Metcon amrap 11
9 s2o 45/30
27 air squats
54 jumping jacks
RX 7+47

—————

3 legless rope climbs

Weightlifting Class

3 Push Jerks | 35 kg
3 Push Jerks | 40 kg
3 Push Jerks | 45 kg
3 Push Jerks | 50 kg
3 Push Jerks | 55 kg

2 Split Jerk (Behind The Neck)s | 55 kg
2 Split Jerk (Behind The Neck)s | 55 kg

Furthermore I worked on my foot technique for the split jerk.

Tuesday 30/5/16

Warm-up 4x
20sec work, 10sec rest
burpees
squats

Deadlift (5×5)
7min to warm up
5×5
*1:30min rest between sets
*add 1-10kg to last week
95kg

Metcon amrap 6
5 L-sit Pull ups
5 strict deficit hspu
RX 3 rounds
rest 2min
Metcon (AMRAP – Reps)
amrap 6
5 pull ups
5 hspu
RX 10+4 rounds
———-
40 ghd sit ups

Sunday 22/5/16

Finally over with all the quali wods, I am kinda over it and wanna go back to regular training without the feeling the pressure…

6 min timecap
– Row 500m
– FInd your 2 RM front squat

This are not my fav movements, even I like squatting, I do not see a big progress with my front squat. My hatch program is almost over, I ll try sth new afterwards.

I warmed up and decided to do 82kg which is not very heavy for somebody like me… 😦 The row was exhausting, I finished 1:45.8, not super fast but okay, I guess. I took some rest and hit the 82kg twice. The first felt really heavy, I was scared I wouldn’t make the 2nd one… Tomorrow we will see where our overall standing will be.

I am so happy it is over now BUT now O have to actually focus on the competitions: Budapest Throwdown and French Throwdown is coming up in June… :O

Sets
2 Snatches | 35 kg
2 Snatches | 40 kg
1 Snatch | 43 kg
1 Snatch | 43 kg
1 Snatch | 43 kg

8:00 AMRAP:
15 Deadlifts, 90 kg
20 GHD Sit-ups
50 Double Unders

Strict Pull-ups : 10×5

Rope Climb (Legless) : 3×1

Morning Training and 12 am wod 6/5/16

Sets
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg

Every 1 min for 16 mins, alternating between:
3 Muscle Up (Unbroken)s
10 GHD Sit-ups

Warm Up 2x
200m run
7 push ups
8 cuban rotations
9 hollow rocks

10min work on handstand

Shoulder Press (7×7)
strict press
5min to warm up
then 7×7
35 kg, I did not finish all 7 sets doing 7
*rest exactly 1min between sets
*add 1-5kg to last week

Metcon amrap 10
300m run
30 double under
*count 10 meter as 1 rep
This was a fun one… RX 6 rounds

Lunch time…
CrossFit Kids Time…

Intervals : at 75%
Run, 1500 m | 7:25