Monday 11/4/16

Monday- still not 100%, so no hard breathing wod for me today, I did an emom 12 instead

a) 3 strict muscle ups
b) 10 ghd sit ups

I bought my new phone last week and tried this awesome speed up feature… 🙂

Sunday 10/4/16

I already felt a bit sick the day before and it was still there, a little nose running and a throat ache…, so I decided to do no metcon today, just strengths and technique…

Sets
5 Back Squats | 67.5 kg
5 Back Squats | 77.5 kg
5 Back Squats | 77.5 kg
5 Back Squats | 77.5 kg

Sets
5 Front Squats | 57 kg
5 Front Squats | 57 kg
5 Front Squats | 57 kg
5 Front Squats | 57 kg

Sets
5×5 Push Press | 46 kg

3 Split Jerks | 51 kg
3 Split Jerks | 51 kg
3 Split Jerks | 51 kg
3 Split Jerks | 51 kg
3 Split Jerks | 51 kg

Sets
25 Partner Med Ball Ghd Sit Ups
25 Partner Med Ball Ghd Sit Ups
25 Partner Med Ball Ghd Sit Ups
25 Partner Med Ball Ghd Sit Ups

Thursday 7/4/16

Thursday is my long day at work, so I only came to the regular class and did some little work afterwards:

Warm-up 2x
15m bear crawl
10 swings
15m crab walk
10 squat

2×10 hollow rocks & 10 superman
squat routine

Back Squat (5RM)
take 20min to find your 5RM
5x92kg, felt good today

Metcon 3x
20 front rack lunges 40/30
max rep strict pull ups
31 pull ups in total (14/9/8)
*score is total reps pull ups

Strict Muscle-up | 1×6 reps

Mini WOD after class:
3 rounds of:
Run, 300 m
20 GHD Sit-ups

Tuesday – back in Berlin and back to the gym…

I went to the 12pm class and because one wod just wasn’t enough, I did another two right after the class… 😉 No, it was more like people asked me if I wanna join and I felt like…, well…, actually… YES! After resting and eating two much I felt kind of slow and needed extra wod time…

Class:

Warm-up 2x
15m bear crawl
15m crab walk
2x 10 side to side hang & 10 scapula push ups

3x 1min work on du & 1min foot work + juggling

Basic Strength
Bench Press (5×10)
5min to warm up to working weight then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week
43,5kg

Metcon (AMRAP – Reps)
7x 20sec work, 40sec rest
I. row for cal
II. thruster 20/15
163 RX

Little zip of my protein shake AND:

misfits:

AMRAP 8 minutes
50 GHD sit-ups
50 Wallballs 20/14lbs
Max meters on the rower in remaining time
RX 731m

Partner Met-Con With a partner – Alternating movements
AMRAP 15 mintues
5 Double KB clean and jerk 53’s/35’s
10 Burpee box jump overs 24/20″
5 Muscle-ups
We scaled a bit with the MU, I did 5 in the first round, afterwards 4 and once 3 and then another 4, I did not want to let my partner wait too long during them, so we did 2 C2B for one MU

Tuesday Training and WOD, 16/2/16

Sets
5 Bench Press | 36 kg
3 Bench Press | 42 kg
2 Bench Press | 48 kg
2 Bench Press | 54 kg
1 Bench Press | 57 kg
1 Bench Press | 61.5 kg

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

Sets
10 Back Squats | 62 kg
10 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Weighted strict muscle ups / 5kg
2/2/2/1/1
————-
Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

Power Clean 2x
5 clean deadlift
5 clean high pull
5 power clean

Power Clean emom 20
I. 2 power cleans
II. 4 backwards weighted lunges from the floor (normal rack position)
*focus on barbell cycling
Weighted Lunges
35/40/45/50/55/60
Lunges: 35/40/45/50/55/5×45

Metcon 3rft
10 box jumps
10 c&j 60/40
RX 3:51 – bad rounded back during the reps 😦
(10min timecap)

—–
BUY OUT 100 partner ghd sit ups (20 lbs)

Monday – no deload week anymore

I enjoy the next three workout days because of my one week break I can train at 12pm and do my extra training right afterwards without any time pressure…
I love that…

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
3x
10 kips or caterpillar
10 squats

Gymnastics
Weighted Pull-ups
emom 20
I. 2 weighted pull ups 5/10/12/12/13.25kg
II. 6 backwards weighted lunges from the floor (normal rack position) 5x50kg
*find working weight in first 10min and stick to that weight

Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
35/25
RX 278 reps

——-
Sets
5 Bench Press | 42 kg
5 Bench Press | 48 kg
2 Bench Press | 51 kg
3 Bench Press | 54 kg
1 Bench Press | 60 kg

Sets
5 Shoulder Press | 30 kg
4 Shoulder Press | 32 kg
4 Shoulder Press | 37 kg
4 Shoulder Press | 39 kg

Sets
3 Snatch Balances | 29 kg
3 Snatch Balances | 29 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 35 kg

Sets
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg
10 Deadlifts | 75 kg

3 rounds of:
20 Toes-to-bars
20 Handstand Push-ups
20 Pull-ups
20 GHD Sit-ups

Saturday 16/1/16

I love the early morning wods. This Saturday I also went back to the gym for an afternoon training. The fun is back… 😉

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press e2mom 20
I. 2 strict press
II. work on pull up / t2b
*find working weight in first 10min and stick to that weight
I worked on my strict pull ups, so I don’t have to do them in the afternoon. I did sets of 7 and 5. Strict press I went up to 42kg:

last 5 sets:
2 Shoulder Press | 35 kg
2 Shoulder Press | 40 kg
2 Shoulder Press | 41 kg
2 Shoulder Press | 42 kg
2 Shoulder Press | 42 kg

amrap 12
30 burpee box over
25 dl 60/40
20 burpee box over
15 fsquat 60/40
10 burpee box over
5 clean & jerk 60/40
amrap pistols
RX + 94 pistols

AFTERNOON

4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg

2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 46 kg
2 Push Jerk & Split Jerks | 46 kg

2 3 Position Cleans | 42 kg
2 3 Position Cleans | 46 kg

Every 1 min for 20 mins, alternating between:
4 One Arm Dumbbell Snatch (Alternating)s, 20 kg
1 Seated Legless Rope Climb

Partner WOD (not timed)
Chipper: Rows, Rows, Burpees, and 17 more : 0 secs | Rx’d
Row, 800 m
3 rounds
50 Burpees
50 Wall Balls
3 rounds
40 GHD Sit-ups
40 Handstand Push-ups
3 rounds
30 Kettlebell Clean & Jerks, 16 kg
30 Kettlebell Walking Lunges, 16 kg

WOD 20/11/15

Warm-up 3x
50sec plank
50sec side plank each side
50sec superman hold
2x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Banded Bench Press (7×5)
7×5 31/39/47/47/49/49/49kg

KB bench press
3×10
It was more like 10×12+12kgkg, 9x16kg+16kg, 8x16kg+16kg

WOD 2 rounds
40sec work, 40sec rest
I. ghd sit ups
II. muscle ups

Tuesday 14/7/15

Fron Squat & Thruster (Rhein Nackar Comp)

8 57.5
2×6 63
2×6 67
1×6 72kg

10 35
2×10 38
2×8 40
1×8 43.5kg

Warm-up
2x
3min row
3min run

3x
15m wheel barrow
10 reach through
5 ring rows

Gymnastics
3x
2:30min work on gymnastic kip for t2b or pull up
2:30min run/row

Metcon (Time)
3x
45sec hollow hold
45sec sit ups
45sec rest

3x
45sec superman
45sec medball bridges
45sec rest

3rft
12 jumping lunges
12 wall balls – I used 20lbs
24 t2b I did GHD Sit Ups because of my “Cindy Hand”
6:33 min