Thursday 17/8/17

I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…

Bench last set 42kg – felt heavy


assault bike 15 min 30/30

press 5×3 34kg

deadlift 1×5 87.5 kg

box back squat 8×2 78kg

dumbell kipping hspu practice

muscle up practice

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

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…

Weekend Training 18-20 March

I just did the strengths part during the regular class and worked a bit on my HSPU for the open wod.
Before I corrected my bench set from last time and did some pull ups:

10 Bench Press | 39 kg
8 Bench Press | 42 kg
8 Bench Press | 45.5 kg
8 Bench Press | 49 kg

2x 7 Strict Pull-ups
6×5 Strict Pull-ups
1×6 Strict Pull-Ups

10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
10 Shoulder Press | 27.5 kg
rest 1 min

Open Wod

4 Back Squats | 72 kg
4 Back Squats | 77.5 kg
4 Back Squats | 82.5 kg
4 Back Squats | 87.5 kg

5 Front Squats | 51 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

They felt horrible and super heavy after 16.4, hard to finish them…


2x 1 Power Snatch + 2 Snatch | 30 kg
3×1 Power Snatch + 2 Snatch | 32 kg

2×2 Push Jerks | 48 kg
2×3 Push Jerks | 54 kg
3 Push Jerks | 51 kg

10 Strict Pull-ups
9 Strict Pull-ups
8 Strict Pull-ups
7 Strict Pull-ups
6 Strict Pull-ups
5 Strict Pull-ups

Recap 16.4

I did not write during the last days because I was and I am still upset with 16.4 and needed some time to breathe…

I thought one of my strongest movements are handstand push ups but now I am just disappointed. My first attempt was Saturday. I finished rowing after 9:10 min which gave me almost four (!!!!) minutes to do HSPU and the result was shitty, I only got 26 reps, lots of no reps… So 191 reps in total, so far away from good. So I did it again on Monday, with lower back pain from Saturday, this time wearing a weightlifters belt. Well, it was worse… :/ I probably was not recovered, the one day break too short (and I did some stuff in the gym on Sunday, I do not want to skip everything because of the open, I am not a professional crossfitter, so what…)

I really think next to my weak hspu showdown, the standard is a big thing. It makes no sense, even I was looked out, I did not get my feet above the line, this was so annoying and frustrating. Watching other videos or looking at scores from people on the leaderboard and comparing them, I am really really wondering how many people did the standard like prescribed. One of the biggest disappointing videos is from Josh Bridges who won this event. Not only his deadlift are full with “no rep”, his HSPU line seems to be so much lower than the standard, his arms are extremely wide and his feet are so much above the line , all the time… This is weird. How can you trust CrossFit and the leaderboard when you see stuff like this on the internet… I am really competitive and I want to be good and really kicked me seeing my bad score but on the other hand I just don’t know if all the results are honest… How will you compare then? Perhaps, I have to stop looking at other people’s score and just focusing on my weaknesses again.. I don’t know

Tuesday Training 11/1/16

8 Bench Press | 39 kg
8 Bench Press | 42 kg
6 Bench Press | 48 kg
6 Bench Press | 51 kg

5 Shoulder Press | 32 kg
5 Shoulder Press | 34.5 kg
5 Shoulder Press | 37 kg
5 Shoulder Press | 39 kg

6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg

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

Warm-up 2x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

HPC 2x
5 clean dl
5 hang clean high pull
5 hang power clean

Hang Power Clean emom 20
I. 2 hang power clean
2 power cleans last 5 sets: 47.5kg
II. 6 sumo deadlifts
*focus on barbell cycling
*find working weight in first 10min and stick to that weight

Metcon amrap 4
3 power cleans 80/50
6 hspu
no rest
amrap 4
3 power cleans 80/50
6 burpees over the bar
12+6 RX

Tuesday 15/9/15

– back squat 2×8 76kg
– power clean 3×5 46kg
– 3 push jerk + 3 OHS (jerk grip) 15/20/25/30/35kg

100m m row
25 handstand push up
750m row
15 handstand push up
500m row
10 handstand push ups
My rowing was not good, my average paste too slow… (about 13:22 min)

1x 600m run

2x 10 swings
8 ring rows
6 squats
4 pass through
2 squat jumps

5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch

Snatch (1×1)
warm up in 15min
then 10min to go for a new 1RM
I finished with 46kg, not very good, 1kg PR… I have to stay focused and work on my snatch…!!!!

3 sets max rep HSPU

WOD 27/7/15

Holidays are kinda over and it takes me away training time and flexibility… Today I went to the 5pm class and did some extra training before. It actually is a bit harder to train before the wod… :/

Deadlift (Rhein am Neckar)
It supposed to be heavier and without floor contact, hook grip and “Wechselgriff” but for me it was really heavy to use the weights I decided to use. Keeping a good form and a strong back is not that easy…
4×91 kg
4x97kg x2
2×2 102kg

Push Press
Find your 10 RM of the day
– 45kg then 10×95% and 90% (42kg,41kg)

Clean Pull
I just worked on my technique and did high pulls. I went up to 55kg, focused on keeping the bar close to my body and not pulling too early

Strict MU
3min run
5 squats
5 ring rows
5 push ups
2 squat jumps

Clean + Jerk
5 clean deadlift
5 clean high pull
5 front squat
5 clean
5 split jerk
Clean and Jerk (1×1)
3×2 35/45
3×1 50/55/60
4×1 @85%+ 62.5 got clean, failed jerk 😦
*rest 1,5-2min

Metcon (No Measure)
2:30min work on hspu
I did deficit negatives with 20+10kg plates and some deficit kipping hspu
2:30min run/row

Metcon (Time)
8 pull ups
8 t2b
8 clean 60/40
RX 6:01 not happy with my time
30 ghd med ball sit ups
70 ghd sit ups
30 back extensions on ghd

4×5 strict pull ups
60 sit ups

Wednesday 19/8/15

I did the 8:15am class and came back in the afternoon to do some more training… I love holidays!!!!

3x 600m run
squat routine
ankle routine
7 squats
5 ring rows
3 push ups

Back Squat (7×3)
2×7 45/55
3×5 60/65/75
7×3 @80%
I did the first set with 85kg but it was to heavy… 😦 So I did 6x80kg
1×10 @55% 60kg
*rest 1,5-2min between sets

Metcon (No Measure)
15sec hold ring support
15sec rest
15sec hold chin over bar
15sec rest

amrap 3
6 thruster 45/30
9 burpees over the bar
amrap 3
6 hspu
9 deadlifts 45/30
RX 3+4 & 4+6

Monday 17/8/15

2x 300m run
10 russian kb swings
2x 30sec su
10 sec du
12 frontrack lunges
10 good morning
8 front squats
6 deadlift

Basic Strength
Deadlift (7×3)
2×7 55/75
3×5 80/85
7×3 @80% 95/100/100/2×100/95/95/95
100kg was too heavy for three reps 😦
1×10 @55% 65kg
*rest 1,5-2min between sets

Metcon (No Measure)
10 one legged bridge ups each leg
15 hollow rock
1min work on hspu

Metcon (AMRAP – Rounds and Reps)
amrap 12
20 sit ups
15 swings 24/16
10 hspu
RX 7+24reps
This one felt great.

stric MU

power clean and push press/jerk
3×35 3×40 3×45 3×50 3×50 3×45 3×45
This is an area to work on!!!!!! PUSH PRESS felt horrible, push jerk was bad as well. I am scared to go under that barbell…

5 sets
6 strict pull ups & 3 deficit kipping HSPU (20kg plate+10kg plate), 1:30 rest in between the sets

Friday 9/7/15

3min run
3min row
squat routine

10 squats
8 dl w/ barbell
6 good mornings w/ barbell
4 front rack lunges w/ barbell

Deadlift (1×1)
take 20min to find 1RM
*take 5-7 sets to warm up
120kg 🙂

Back Squat (1×1)
take 20min to find 1RM
*take 5-7 sets to warm up
I. 2 back squats 60/40
II. 2 hspu
III. 4 back squats 60/40
IV. 4 hspu

until you cannot complete back squats or hspu within the minute
RX 17+9 HSPU

5min row or
5min run or 5min sled pull
choose one, work at easy pace