Wednesday 18/1/17

Warm-up
3x 20sec work, 10sec rest
burpees/ hollow rock /hold deep bottom squat
2x double broad jump (could not do)

Mobility 2x
1min each
couch stretch each side
calf stretch each side

Front Squat (1×3)
15min to work up to a heavy set of 3
then 3×3 @90% of heaviest set
80kg/72kg

Metcon amrap 9
120 double under – I did 40 burpees instead (ankle)
40 pull ups
max reps hspu
My arms felt like pudding, I only did 49 reps… 😦

————–
Weightlifting Class. overhead work

Wednesday 14/12/16

Still not 100%…, my ankle got better, I kinda walk “normal “now but I can not do all movements. Today I did squat snatches for the first time. I did not use a lot of weight because I am still in a little pain and it does hurt… 😦

During the weightlifting class I startes doing some split jerks but I used less less weight and just did a couple of them before I switched back to push jerk.

Warm-up 4x
20sec work, 10sec rest
plank to push up
handstand hold
Weightlifting

3 snatch dl + 3 snatch pull + 3 power snatch + 3 ohs + 3 snatch balance + 3
5x
3 snatch dl
3 snatch pull
3 power snatch
3 ohs
3 snatch balance
3 snatch
*start with empty barbell, increase weight as needed
*rest 1-2min between sets
32,5kg 😦

Metcon 4rft
25 ohs 20/15
15 t2b
5 wall walks
RX 10:02

Sunday – Open Gym

Today I took some ideas from the competitors training wods and did a team wod afterwards, nice to train on a Sunday without rush…

Sets
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg

2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg

Every 1 min for 10 mins:
5 unbroken Push Jerks | 40 kg

Sets
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
= Not very good

Team of three – one works, one rests, share equally
150 Pull-ups
135 Deadlifts, 40 kg
120 Push-ups
105 Hang Power Cleans, 40 kg
90 Toes-to-bars
75 Front Squats, 40 kg
60 Ring Dips
45 Push Jerks, 40 kg
15 Push Press, 40 kg

Thursday 14/7/16

Warm-up 3x
50 single under
7 front squats
3 drop jumps
2x
1min overhead stretch on rings
1min ankle dorsflexion w/ bar

Power Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

e1:30mom 12
1 power clean (deep) + 1 squat clean + 1 fsquat + 1 split jerk
*increase weight as needed
last 2 sets 65kg

Metcon (Time)
for time
800m run
100 sit ups
400m run
50 t2b
RX 11:42

Double Saturday 2/7/16

Morning WOD
Warm-up
20 superman
20 hollow rocks
40sec hs hold (wall facing)
2x 15m wheel barrow each partner & 5 partner push ups
(20min)

Shoulder Press (3×3)
strict press
7min to warm up
3×3
*increase weight 1-5kg
3×3 42kg

Metcon
1)amrap 10
9 front squats 40/30 I went up to 35kg
6 box jumps
3 strict pull ups
3min rest
2) for time
25 burpee box over
50 pistols
75 hps 40/30
100 ring rows
75 hps 40/30
50 pistols
25 burpee box over

Well this was a fun fun, not so for my partner… 😉 In the first morning class are often not so many people, so u don’t have a big choice. But, it is okay to workout with someone who is not on the same level than you, as long as you can have a good trainings session. If the breaks in between are too big and you have to wait too long, it makes no sense because you won’t get your own workout done… They guy really tried hard to stay on pace, he used my weights and kept the rest time for me kinda shortly. I still wonder how I would have looked afterwards if I had done it with a partner on my level or higher… ohohohoho!

After a nice coffee and cinnamon roll breakfast I went back to the gym to do my afternoon session, the misfits athletics program. This was hard, mostly the first wod with the OHS took me forever…

2017 Regionals Prep Cycle 2 – Week 4 Day 5
Miss the Post Open Cycle 2 Explanation Podcast? Check it out HERE.

1. Warm-up
3 Steady Rounds:
Row 300m
12 Dumbbell Push Press
:30 Nose and Toes hold

2. Strength
“Touch and Go” Push Jerk 4×4 – Start at 80% Work up
50/52.5/55/57

3. Met-Con
7 Rounds For Time:
7 Overhead Squats 165/115
7 Strict Handstand Push Ups
7 Bar Facing Burpees

I needed 30:19… Well, I did a wod in the morning and strict hspu are not so easy for me, still it took me too long. I did the first ohs unbroken and the 5th set. I tried to go for the last set unbroken as well but I couldn’t stick to the bar after rep 6 and almost hit ma head with the barbell. This pissed me off. 😉

4. Gymnastics Test
Forward Facing Sled Pull (Heavy AF)
50ft x 5
rest 4-6 minutes
I had 160kg on the sled, 20kg less than last time but it felt like enough today… 😉

Thursday “Grace” 15/6/16

Today I went to the class at 8, I had a doctor’s appointment before. It felt kinda late and I got really hungry right before the class started. And then there was “Grace”, uff… I have never done it RX, so it was about time. Still, I was really nervous about it. The lifting part already felt heavy today, I was stuck with 60kg, I was sweaty, hungry and felt a bit weak. SO I was really struggling doing Grace today. But then I tried the weight and thought “Let’s give it a try…!” Well, I finished 2:38 which is alright for the first time ever RX but my form was bad. That is the big problem – when it comes to barbell c<cling during wod, my technique becomes even worse…, jajaja.

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

2x
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Weightlifting
e1:30mom 12
1 hang clean + 2 clean + 3 split jerk
*increase weight as needed
last 2 sets I tried 60…, well, it was bad today…

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
60/42,5
RX 2:38

Wednesday 1/6/16

Sets
3 Push Jerks | 35 kg
3 Push Jerks | 40 kg
3 Push Jerks | 45 kg
3 Push Jerks | 50 kg
3 Push Jerks | 55 kg

Sets
4 Front Squats | 57.5 kg
4 Front Squats | 63 kg
4 Front Squats | 67.5 kg
4 Front Squats | 72 kg
4 Front Squats | 78 kg

Sets
– 5 Strict Muscle-ups
– 100 GHD Sit-ups

——–
Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups
2x 20 banded good mornings 40 superman

Bench Press (5×5)
7min to warm up
5×5 52.5
*1:30min rest between sets
*add 1-5kg to last week

Metcon amrap 11
9 s2o 45/30
27 air squats
54 jumping jacks
RX 7+47

—————

3 legless rope climbs

Weightlifting Class

3 Push Jerks | 35 kg
3 Push Jerks | 40 kg
3 Push Jerks | 45 kg
3 Push Jerks | 50 kg
3 Push Jerks | 55 kg

2 Split Jerk (Behind The Neck)s | 55 kg
2 Split Jerk (Behind The Neck)s | 55 kg

Furthermore I worked on my foot technique for the split jerk.

Thursday 19/5/16

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Clean & Jerk Complex 1-2-3-1 (1×1)
e1:30mom 12
1 muscle clean + 2 power clean (high) + 3 power clean (deep) + 1 split jerk
*increase weight as needed
25/30/35/40/45/50/52×3

Metcon (AMRAP – Rounds and Reps)
“CFG masters Q16.3“
amrap 15min
55 double unders
15 chest to bar pull ups
5 hang power cleans 70/45
RX 407 reps

Morning Training and 12 am wod 6/5/16

Sets
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg

Every 1 min for 16 mins, alternating between:
3 Muscle Up (Unbroken)s
10 GHD Sit-ups

Warm Up 2x
200m run
7 push ups
8 cuban rotations
9 hollow rocks

10min work on handstand

Shoulder Press (7×7)
strict press
5min to warm up
then 7×7
35 kg, I did not finish all 7 sets doing 7
*rest exactly 1min between sets
*add 1-5kg to last week

Metcon amrap 10
300m run
30 double under
*count 10 meter as 1 rep
This was a fun one… RX 6 rounds

Lunch time…
CrossFit Kids Time…

Intervals : at 75%
Run, 1500 m | 7:25

Wednesday French Throwdown II

Today it was power snatch (35kg) and and burpee over the bar 10-9-8…1, the time cap was only 8 minutes. I felt tired and a bit unmotivated, to less rest in the last days, as I said, deadline was 8pm, so we had to do ti anyways. I did not finish strong, I made it to the round of three and finished the snatch, oh man, I was slow. I learned my lesson, rest days do make sense, especially when u do qualifier wods :O

Afterwards I just did the weightlifting part, even the 60kg hang clean and jerk felt like 100kg… So I was a good girl and skipped the wod… 😉

REST DAY TOMORROW