Bitch Work Sunday 14/5/17

Today I went to the box and get some cardio done. Well, it was not fun. Afterwards I did the back squat from last Monday. That was all for today. I enjoyed my evening at a good Korean restaurant in Berlin, getting ready for the next Berlin Throwdown Qualifier wod this week

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Friday 25/11/16

Warm Up 2x
300m run
3 kb strict press
4 kb push press
5 kb push jerk

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 mu

Basic Strength
find your 20RM push jerk
45kg

then
ring push ups
3xmax reps
1min rest between sets

Metcon 5x
20 frontrack lunges 45/30
40 du
*rest 1min between workouts
It was a fun one, it took me in total 9:27

6/2/16 Drop in @ CrossFit Kulmbach

I became a little restless and decided to go to a CrossFit box close by for a drop in.

http://crossfitkulmbach.de/

There was a Saturday 10 am class and it was a 50 min drive there. My parents came with me to drop me off and do some shopping.

I was hoping for heavy barbell stuff and gymnastic but…, well it was outdoor and running. Nevertheless the box owner was super nice and the three girls I did the wod with were cool and friendly. I would never done it on my own and it was good to feel my body and did some exercise…

WOD

5 min run
5 min rest
3 min run
3 min rest
2 min run
2 min rest
1 min run (hard effort)
1 min rest

21-15-9
Kettlebell Swing (American Style) RX 16kg (I used 20kg)
Goblet Squat
Hill Sprint
5:31 min