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.
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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:
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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

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Saturday – Madcon

Warm-up
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon
in teams of 2 for time
amrap 36

100cal row
90 wall balls
80cal row
70 burpees over the erg
60cal row
50 t2b
40cal row
30 hspu
20cal row
10 muscle ups

1+222 RX

————-

bench 5×5 55kg
press 7x40kg 5×10 30kg
overhead squat 5x55kg
practice handstand walk
10 srict pull ups

Friday 20/1/17

Warm-up
40 burpees – I was late for class

7min to work on kip/butterfly

Deadlift (1×10)
work up to a heavy set of 10
1×10 90kg

Metcon
2min work, 2min rest
12/8cal row
12 thruster 45/30
Haha, I paced myself wrong, I got faster in the end…
RX
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——————

5×2 abcksquat 80kg

10 rounds 5 strict hspu+5 strict pull ups (pull ups already felt easier this week)

practice handstand walk

4+3 strict muscle up

Tuesday 17/1/17

Before 10×2 strict muscle ups 🙂

Warm-up
40 swings
20 burpees
80 jumping jacks
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 (5x 7+7)
power clean + push jerk
5x 7+7
*do all power cleans first, then the push jerks
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

I really got upset, my 4th set with 37.5kg felt good but then during the 6th push jerk I felt my left foot and the ankle again, so I had to stop after this set. I would have done 40 easily, without injury and the time off even more 😦

Metcon (Time)
40-30-20-10
deadlifts 50/35
push ups
6:38 RX

Mobility for about 10 min

Back squat
10×35/45/50/55/60/65/70 kg

5×10 front rack lunges
1×35 4x40kg, it hurt 😦

Practice Handstand walk

strict pull ups
1×10 5×3 weighted 10kg

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… 😉

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…

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

Tuesday5/4/16

Only couple of day until The Berlin Throwdown this weekend…

Berlin Throwdown – Your Fitness Event in Berlin

The team competition will be on Saturday, the individuals will compete on Sunday. I am in a team. It is more kinda a partner thing because we are only two persons… 😉 The wods are not announced yet, so we just play a little bit around, practice skills and we’ll see what happens.

Today I started with a fun part – strict muscle ups: 5×4 – whohooo – felt good. I have to try 7 unbroken in the next days 😉 Afterwards I worked on bar muscle ups, they still suck and did some handstand work practice. The it was time do sth for me:

back squat
8×66
8×72
6×77
2×6 83kg – was heavy but okay…

snatch grip press behind the neck 5×10 15kg, 1min rest
I started it as a new cycle…

snatch high pull 5×4 48kg

Partner Wod

1)buy in 800m run :/
100 partner wall balls men height
80 box jump overs
60 pistols
40 t2b
20 handstand push up
buy out 800 m run

The run is the most difficult part for me because I am not the fastest… The partner wall balls were okay, we got a couple of no reps because of me, I first had to get used to the men’s height in combination with the partner work.

2)you go – I go
10-9-…1
thruster+pull ups 30kg

I did all sets unbroken which seemed to be fine after all the work I have done before

Class – I only did the deadlift part:
Deadlift
3×3 107kg, 2min rest

Let’s see if I can hit 110kg next week…

Saturday

I skipped the morning class because the wod was a bit too easy, instead I worked out with my partner, I am going to do the Berlin Throwdown with….

I started doing my bench press and strict press cycle.

Afterwards we did a partner wod:

for time, one works, one rests:
100 power snatch, 35kg

– 60 synchronized partner toes to bar

– 50 m handstand walk, well my friend did most of that, but at least I tried… :/

In the afternoon I came back to practice for the Budapest Throwdown, we will fly to Budapest the upcoming weekend.

3 rounds for time, one works, two rest
– 40 pull ups
– 40 deadlifts (80/50)
– 40 wallballs

I actually wanted to do a throwdown wod, they already anounced three wods but I did not read them again, so we messed it up, master will only do 30 reps and there will be burpee box jump overs as well, ooooops. 😉

I also practiced hang power clean, there will be a 3 rep max in between one of the wods. Last but not least we did some rope climb practice.

Saturday Double Day… :)

I went to the 9am class because I checked the wod before and there were bar muscle ups – my weakness – so I had to go and practice them.

Warm-up 2x
15m bear crawl
15m lunges
15m crab walk
15m walk up to toes

snatch position plax
3x snatch & 3x ohs

coordination drill- 2min catch reaction

Metcon (Time)
in teams of 2 “u go, i go”
3rft
10 thruster 42.5/30
5 bar muscle ups
2rft
20 power snatch 42.5/30
10 c2b pull ups
1rft
30 c&j 42.5
15 pull ups

The wod took kinda long, about 29:04 minutes. My partner was strong but she needed more time to do her reps. But I also have to say my bar muscle ups were not the fastest, I had to do singles because I still can not link them together… Mmh, I am not practicing them too often… 😦
——-
Afternoon Session – Misfits

Warm Up
1600 m run
2km row

6×2 Hang Power Clean (high catch)
45/50/55/3x60kg (I’ve done better…)

WOD 1
3 rft
10 C&J (47.5kg)
10 feet HSW (I tried around 10m)
75 DU
10 feet HSW
It took forever… My hsw attempts were interesting 😉 and the c&j felt heavy…

WOD 2
100 push ups for time
– each time u break, sprint 200 m
RX 30/20/20/30 9:42