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

Monday 27/3/17

New cycle at our box, I am not so happy about it…, less metcons with cardio stuff and barbells, instead more focusing on basic gymnastic work and skills. Not so good for more advanced athletes…, I am still thinking about joining the brute strengths program(after my bad open workout 17.3). But if I do so, I kinda have to train on my own, stick with the plan and also find times to do so, open gym is not so flexible with my working schedule. On the other hand, there are a couple of free spaces also after 5pm because bodyweight will take place outdoor during spring, summer and early fall.

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 inwards

Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

Metcon (No Measure) 5x40sec work, 20sec rest
russian push up
renegade row
bulgarian spit squats
strict leg raises
seated kb press (on bench)
ring pull ups
waiters walk

Ah and I redid 17.5 because I knew I can do better: 11:07

Weightlifting Class
Snatch

Friday 16/12/16

I had to hurry to the box right after work because I will go on a weekend trip tonight, Vienna here we come. I did the 12pm class but because of my foot and now my left arm as well, I had to modify the wod. It really pissed me off because it was a good one…

7sec Tempo Bench Press (1×3)
Metcon (No Measure)
e2mom 20
I. 20/15cal row + 3 muscle ups I just did the row and one strict muscle up (painful)
II. 20 burpees + 3 hspu (I used 2x20kg plates)
*hspu deficit if possible

Afterwards we played a little around. I did day three of 101 squat part (front squat 6×3 70kg)

amrap 30 you go-I go e3mom 1 kin plank

25 squats
10 cal assault
15 lunges (my partner did 30 DU)
20 sit ups

Saturday 12/11/16

Finally I made it twice to the box today, even I was a little lazy during my second session… I just did strengths, gymnastics and a little playtime on the rings.

Warm-up in teams of 2
2x
10 burpee over partner
15m wheel barrow each partner
20 partner wall balls
30 cal row

Team Madcon
*one works, one rests
for time
50-40-…-20-10
cal row
air squat

for time
27-21-15-9
wall balls
c&j 45/30
3k run (Time)

for time
3k run

*3min rest between workouts

It was a good one. I had a strong partner, so we were done quite fast with the wods and then breakfast was calling…

Afternoon

backsquat
5×4 84kg

bench press
10×35
2×8 45
1×8 50

shoulder press
2×5 30
2×5 35

L-sit pull ups 8×3

snatch work
strict muscle up work

Lazy Friday… 14/10/16

Last testing day in our box and I was highly demotivated…There are these days. I taught one CF kid, lol, and did one misfitsathletics thing afterwards:

6x
run 200m
max rep unbroken strict HSPU
6/6/4/4/2/6

Well it was not the strengths in the middle of the wod, I just came down the wall because I lost my balance. I just used two yoga mats, so you also have to come down controlled…

Afterwards I practiced a bit my hsw and left for being fit and motivated tomorrow…

Tuesday 23/716

It is good to have some time to get back into the trainings routine, it feels so much more exhausting than the yeas before. Everything is so heavy and the metcons are not as fun as they used to be…

Today I started with the regular class at our box in the morning. Later one of my friends convinced to join the monster mash with a couple of other athletes at CrossFit Aorta. I am still not happy about the wod, I was really slow… 😦

Class
snatch
e30s for 15 min
1 snatch pull
1 power snatch
1 snatch
70% 1RM – I used 33kg and it felt bad as well, kinda starting from the scratch again
amrap 6
5 t2b
10 sit ups
8+4 RX
-no rest-
amrap 6
5 ring dips
10 push ups
4+4 RX
——————————
Monster Mash
5 min rest in between the wods
1)
run 400
15 muscle ups
run 800
12 bar muscle ups (I did ring mu)
run 4oo
9 rope climbs

2) 27-21-15-9
wallballs + c&j

3) 2 rounds
30 m handstand walk
50 sit ups

I just did about 12m hsw, not the third wod… The whole thing took me forever… :/

CrossFit Kingston Canada

After the last wod in Toronto I felt a bit worried about my fitness level during my holidays. So I decided to do another wod right the next day. I dropped in @ CF Limestone in Kingston.
warm up
2 min row
inchworm push ups and a couple of other little warm up exercises
3 rds
10 slow goblet squats
10 v ups

2 rds with pvc pipe
10 pass throughs
10 around the world
10 zlots press

strengths
Find your 1 RM back squat & amrap @ 85%
I skipped this part because it makes no sense to 1rm during my vacation without lifters and a belt. I actually wanted to do my bsq program but I had my plan not there, so I just did 4×3 175 lbs with my new metcons 2. It felt not easy, oh man I hate that feeling during vacation…

wod for quality
4 rds
7 strict pull ups
7 strict hspu
7 ring dips
7 evil wheels

The 2nd time hspu…,well I would have prefered a barbell wod but it is also good to work on my gymnastic skills…
Overall the box was nice, the floor a bit dirty with dog hair everywhere and a bit dark. Some of the back squats I have seen were questionable, technique wise…

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

Wednesday 13/7/16

Warm-up
900m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. both legs
II. both legs split
III. left leg rotation
IV. right leg rotation

Bench Press (3×3)
7min to warm up
3×3
*increase weight 1-5kg
The second time I tried 60kg, again did not work… I think I did 8 or 9 reps using 60kg but could not do them in a row… :/

Metcon (AMRAP – Rounds and Reps)
amrap 10
20 wall balls
15 sdhp 32/24
10 box jumps
4+35 RX
no rest
Metcon (AMRAP – Rounds and Reps)
amrap 10
15 push ups
10 sec hanging L-Sit hold
5 strict pull ups
5+10 RX