Thursday 5/1/16

I had kinda jetlag in the morning, woke up too early and went to the 7am class.

Warm-up
40 swings
20 burpees
80 jumping jacks

Barbell cycling hang power snatch
3x
3 hps no bounce
3 hps w/ bounce

Weightlifting
Hang Power Snatch (5×10)
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training
15/20/25/30/2×32.5

Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
😦 No DU for me, so I did handstand walk practice instead
Wallball felt horrible- welcome back 😦
I did 2 rounds only… (thanks to hsw practice…)

I came back in the late afternoon for the bodyweight class. Before I did a bit barbell cycling, strict hspu und strict pull ups – sucked

BODWEIGHT

Warm-up
3x
30 su
10 squats

3x
5 push ups
7 ring rows

(10 min)
Metcon
amrap 10:
20 one arm kb row
10 superman
10 hammy curls w/ medball

Metcon (No Measure)
amrap 25:
50 burpees
2 wall walks
50 push ups
2 wall walks
50 sit ups
2 wall walks
50 squats
This one hurt… I finished 2 rounds, plus 50 burpess and about 9 push ups…

Saturday Morning

Saturday morning after trying 16.3 felt kinda good, Saturday afternoon didn’t… Haha, after my coffee I wanted to leave the house for my afternoon session but on the way down, I made a u turn and went back to the apartment. I was so tired, sore and unmotivated that it made no sense at all to go back to training and practice bar muscle ups and do some extra work. So I decided to do my grocery shopping instead and stay in bed for another hour… 🙂 Best idea ever…

Warm-up 3x
15m wheelbarrow
10 hollow rocks
10 superman
10 squats
2x 2:30min row/ work on kip/butterfly pull up

3x snatch position play
3x ohs position play

Metcon in teams of 2
for time
one works, one rests
100 hps 30/20
100 burpees over the bar
100 pull ups
100 s2o 30/20
15:42 RX

At night, still feeling tired I enjoyed a nice dinner with awesome non-al drinks…, getting ready for my next 16.3 attempt:

Friday 12/2/16

I just did some little work before the class because, I’ll do antoher Throwdown WOD tomorrow and it will be the chipper… So no leg day today 😉 I worked up to a heavy jerk for the 2nd throwdown wod, still a mess – scared to go under the bar when it becomes heavy… :/ stupid me!

– practice handstand walk practice, pull ups, muscle ups…

Warm-up 3x
40 single under
10 reach through (5each arm)
10 scapula push ups
10 kip or caterpillar

Hang Power Snatch 2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Hang Power Snatch (5×2)
emom 20
I. 2 hps
2 power snatch
II. 2 push ups first minute, 4 push ups,
2nd minute, 6 push ups
3rd minute etc…
*focus on barbell cycling
I worked up to 40 kg, not bad for me and did all 5 sets with this weight…

Metcon for time
21 – 15 – 9
hps 45/30
ohs 45/30
RX 6:02
I was a bit slow during the wod, my arms were tight from the emom, normally I should be a bit faster because it it not a heavy weight, legs felt totally fine during the OHS, my arms and shoulders were tired…
(8min timecap)

Friday 15/1/17

Sets
8 Bench Press | 39 kg
8 Bench Press | 42 kg
8 Bench Press | 45 kg
8 Bench Press | 48 kg

Sets
5 Shoulder Press | 28 kg
5 Shoulder Press | 30 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 33 kg

3 Strict Muscle-up s
1 Strict Muscle-up
3 Strict Muscle-up s
1 Strict Muscle-up
3 Strict Muscle-up s
1 Strict Muscle-up

Nice WOD today…, bodyweight fun… A little painful for me because I already did sit ups yesterday and as usual I got some bloody spots on my lower back…, so I put some band aid on it but of course it did not get better after 150 sit ups… :/

Warm up 2x
a) 40 su
10 reach trough
10 scapulla pull ups
10 kip/caterpillars (I use them to work on my butterfly technique, still can’t get this C2B butterflies…)

b) Hang Power Snatch 2x
5 sntach deadlift
5 snatch high pull
5 snatch grip behond the neck
5 hang power snatch

Hang Power Snatch e2mom 20
1) 2 hps+2ps
2) 2/4/6… push ups

this burned… 20 push ups at the end between the power snatch

WOD 50-40-30-20-10
squats
sit ups
RX 6:47 min

Thursday 10/12/15

Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up
3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Gymnastics Metcon (2 Rounds for reps)
5x max reps strict pull ups
30sec rest
5x max reps push ups
30sec rest

Metcon (No Measure)3x
45sec hollow rock
45sec sit ups

Metcon (Time)
3rft
15 hps 35/20
15 t2b

WOD 12/10/15

I came a bit earlier, we had a meeting at school and did bench press and snatch practice

bench press
2×3 53kg

snatch
2×6 25kg
1×6 27.5

Warm-up
2x15m bear crawl
15m crabwalk
3min partner snatch prep
2x
5 hollow rocks
5 superman
5 squats
1 planche lean

HPS
2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
Hang Power Snatch (1×3)
2×5 25kg/30kg
4×3 32.5/35/37.5/ 2×40
work up to a heavy set of 3

Zots Press (12-10-8)
*start 2.5kg above last weeks starting weight and add weight every set if possible
15/20/25kg (same like last week but felt better)

Metcon (Time)
for time
21 – 15 – 9
hps 35/25
jumping box over
hand release push ups
RX 5:09

Cool Down
3 rds
600 m easy run
15 ghd sit ups/sit ups
2×2 c2b pu

9/10/15 – Berlin Throwdown

Today I taught the kids and decided just to do the wod because the week was stressful and full of work.
We did the 2nd qualifying wod for the Berlin Throwdown – a little competition one of our coaches came up with a couple weeks ago. It is a nice idea to bring the Berlin community together and let them compete against each other. There are 9 RX and 9 fun (scaled) teams (one female, one male) who will compete against each other in our box on November 28th. Every box can send one team per division. The teams must do the qualifying wods if they wanna take part. We – the Friday Classes just did for fun as part of the regular wod. I did it with another girl and it was really cool. I did all PS unbroken and also the Double Unders, this was a bit exhausting because you get tired but you still can do it – just don’t stop… The second gives you a bit more rest time but also increasing reps… But still I liked them!!!

3x
15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

skill 2x
2:30min work on handstand
2:30min run/row

Basic Strength
5×3 strict pull ups (30X1)
5×3 strict ring dips (30X1)

BTD Qualifier 15.2 (2 Rounds for reps)
in teams of 2
one works one round, one rests
amrap 9
15 power snatch 35/25 (rx’d) / 25/15 (fun)
30 du (rx’d) / 30 su (fun)
rest 2min
8 rounds+ 10 PS

amrap 9
3 ohs 45/30 (rx’d) / kb squats 20/12 (fun)
3 pull ups (rx’d) / kb swings 20/12 (fun)
6 ohs
6 pull ups
9…
9…
We came into round 21, finished all the OHS and did some pull ups.

Berlin CrossFit Girls WOD 21/6/15

This weekend one of the fittest CrossFit girls in Berlin invited other strong and ambitious girls to train and workout together. We met at CrossFit Aorta and followed a training plan she wrote for all of us. Exhausting and Awesome…

a) emom 12
1) 6-12 strict toes to bar
(I did 10 the first round and 8 all the remaining ones)
2) 40 sec Handstand Hold

b) practice HSPU
I did some strict ones, even deficit and tried two free HSPU

c) Backsquat
find a heavy five rep max, I finished with 80 kg but could have gone higher

d) walking frontrack lunges 8×10
25kg/35kg/40kg/45kg/50kg/52.5kg

e) WOD
– three parts

3 rds
400m run
15 burpee box jumps
12 pull ups

then
8 rounds
3 power snatch 40kg
9 wall balls 9kg

then amrap Nate

2 MU
4 HSPU
10 KB swing 24kg

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15.1 15.1a – In the box

I went to the box in the early afternoon to do the wods. My hands still weren’t the best but I thought if I totally screw it up I can repeat it on Monday…
Me and another girl did it together. The last times I had so much trouble with the jerk, we haven’t done it for a while and I am so scared of getting under the bar. The day before I could not even lift 55kg which is stupid because my one rep max push press is 52.5kg… :/

15.1 felt okay, I finished 5 rounds= 150 reps which is okay. I had a couple of no reps during Toes2Bar, if I would repeat I should focus on them more and find a better paste in the last rounds. I also should go back to the snatches a bit earlier, not taking to long of a break in between them.

My clean and jerk was okay. I started 50kg easily, 55kg still felt fine. I went up to 60 kg and got it. I tried 62.5 kg and the bar got heavy. I hit the clean but not the jerk. I tried again and made it… BUT I did not go under the bar because of my fear, this is so shitty, it would be so much more easier if I would just try it. I feel I have the strengths but I only did a little step and bent my back instead of going down…, definitely more dangerous… Mmh…, so I think I won’t be much better in 15.1a if I repeat. 15.1 could be a bit faster but probably only a couple of reps. So, it is not worth repeating it I guess, because doing the Open in Europe is more fun than real competition anyways in comparing to all the crazy strong athletes…

WOD 30/1/15

Warm-up
3x 10 swings 8 hollow rocks 6 ring rows 4 box jumps 2 kb ohs each arm

Power Snatch
2x
5 snatch deadlift
5 snatch high pull
5 snatch grip press behind neck
5 power snatch
e1:30mom 12 rounds
5 power snatch
25/25/30/30/35/35/37.5/37.5/37.5/37.5/37.5/37.5/37.5
*increase weight on every 2nd set
*start light and focus on speed throughout all sets

Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 10sec handstand hold
+ 1 negative hspu
II. 3 heavy kb row each arm (24kg)

Metcon (Time)
5rft
6 kb ohs each arm 32/24
12 pull ups
I could not do it, my knee hurt. I did strict KB press (5 per arm 12kg)