Monday 27/6/16

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings & 1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

1 power snatch(ch)+2 power snatch(cd) + 3 OHS Complex (8×1)
1 power snatch (catch high) + 2 power snatch (catch deep) + 3 ohs
e1:30mom 12 *increase weight as needed – las set 47.5kg

1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 25 kg
1 3 Power Snatch + 3 Overhead Squat | 30 kg
1 3 Power Snatch + 3 Overhead Squat | 35 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 40 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg
1 3 Power Snatch + 3 Overhead Squat | 45 kg

Metcon (Time)
36 t2b
27 push ups
18 burpees over the bar
9 ohs 60/40
4:42 RX


6 Back Squats | 66 kg
6 Back Squats | 66 kg
6 Back Squats | 72 kg
6 Back Squats | 77 kg
6 Back Squats | 77 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

5 Bench Press | 42 kg
5 Bench Press | 45.5 kg
5 Bench Press | 49 kg
5 Bench Press | 52 kg

1 Legless Rope Climb
1 Legless Rope Climb
1 Legless Rope Climb

3 Bar Muscle-ups
2 Bar Muscle-ups
1 Bar Muscle-up

4 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups
3 Strict Muscle-ups

100 GHD Sit-ups

Budapest Throwdown Day 1

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We got up (too) early because the masters would be the first heat and we had no time to register the day before. After a muesli breakfast and some coffee we left our apartment to go straight to the venue which was really close by.
When we arrived there, it does not look like a Throwdown. There was a huge sport complex with a big gym, an outside and inside swimming pool and an outdoor area. On the parking lot we saw the rack but nobody was here. Haha, what an interesting start into the weekend. The competition should start at 10 am, we were really wondering about the schedule. But more and more people showed up and they started to bring equipment and the registration opened. We got our goodie bag with two shirts, some supplements and two shakers. The warm up area was actually a CrossFit box in the global gym. I was kinda impressed about the whole complex, lots of things to do there…

We need sth like this in Berlin…

Workout 1 started a bit later but still very impressive for the late arrival of the equipment…:

3 rm Hang Clean
2 rm jerk
1 rm snatch
timecap 12 min

This one was not our wod because one of our members can not do handstand push ups, so it was over after we did ours. My 3 rm hang clean was 65 kg, I tried 67.5 but only got 2, because of my elbows but still okay…

This was a chipper, every member has to do at least one rep of each movement in every round:

3 rds for time
30 pull ups
30 wall balls (men’s target)
30 deadlift (50/80)
30 box over

This was better but we lost some time during transitions and got some no reps on the wall balls because u have to hit the target, not jus a wall. So I actually was a bit disappointed with our result. And I ripped off my right hand, the rack was really bad…

This was a fun one, we actually finished 3rd or 4th here, even we messed up a little bit.

1) 15 rope climb attempts (legless or with legs, women 9 points for legless, men 6; regular rope climb 3 points)
We did all my 5 attempts legless, so I am pretty sure this gave us a lot of points

Run around the rack with sandbags/medball

100-100-100 unbroken double unders (each person has 3 attempts) . I do not like unbroken double unders… I started with them, the plattform was a bit unstable and I moved to much, I felt how the floor changed, got a bit nervous and stopped after 96 – damn it!!!!! The two guys had some trouble with the DU – 33 and 12 or 13 reps… :/

Run around the rack with sandbags/medball

10-10-10 unbroken OHS (35/60kg) I started with them and it was okay, the other meber also got the 10 reps and our third can not do it, so he tried but failed…

Run around the rack with sandbags/medball

amrap row
timecap 20 min

Haha, here we got crazy… We had a good finish position, even we had problems during the double unders and the overhead squat. We finished third or fourth overall.
timecap 20 min

Last but not least – the worst “Swim Wod”
10-10-10 sandbag ground to overhead
swim 20 m
swim 20 m
swim 20 m
swim 20 m
swim 20 m

Okay this time it was me, I really suck when it comes to swimming. I am just not that big fan of water and swimming, at least we only had to swim 20 meter. It actually felt good to jump into the water after the hot and sweaty day but I was just slow… Hahahaha, seriously slow. I passed one other woman and I really don’t know how someone can be slower than me.

It was the last wod for today, we packed together went back to the apartment to get ready for dinner. We took the tram and went for pasta in the city center… Looking forward to Sunday…

Wednesday 1/6/16

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

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

– 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.

Monday 29/5/16


A couple of days to go till the Budapest Throwdown… We will fly Friday around 5pm to Budapest, I am kind excited but also do not take it too serious. It will be more a fun weekend with some wods. They already announced the first three wod for Saturday. They will give us a bit trouble because wod 1 has some gymnastic skills, one of our team members is not able to do: handstand push ups and bar muscle ups… All of us have to do them to finish the workout. There is another wod where you have to do OHS for guys with a 50kg barbell which is also impossible for him. He has some shoulder and mobility issues, so we will see how this will work out… He was working very hard on his skills on the weekend, perhaps a miracle will happen this weekend. 😉

Warm-up 3x
200m run
10 squats
5 push ups
5 ring rows

3 snatch deadlift
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 ohs

1 power snatch + 2 snatch balance + 3 ohs Complex (1×1)
e1:30mom 12
*increase weight as needed

Metcon 4rft
7 power snatch 60/40
14 burpees otb
21 wall balls
RX 11:34min


4 Bench Press | 45 kg
4 Bench Press | 49 kg
4 Bench Press | 52 kg
4 Bench Press | 55 kg

5 Shoulder Press | 29 kg
5 Shoulder Press | 31.5 kg
5 Shoulder Press | 34 kg
5 Shoulder Press | 34 kg

3 legless rope climbs

I feel I was a bit slow during the wod, the wall balls were bad, I broke them up in too many small sets, at least I did not do big breaks in between… But it was also really hot and we were all so sweaty, hard to workout 100% when the weather is soooooooooo great for chilling outside and getting taint. 😉

But of course, after showering the sun was gone and there was thunder and lightening outside… :O

Sunday 22/5/16

Finally over with all the quali wods, I am kinda over it and wanna go back to regular training without the feeling the pressure…

6 min timecap
– Row 500m
– FInd your 2 RM front squat

This are not my fav movements, even I like squatting, I do not see a big progress with my front squat. My hatch program is almost over, I ll try sth new afterwards.

I warmed up and decided to do 82kg which is not very heavy for somebody like me… 😦 The row was exhausting, I finished 1:45.8, not super fast but okay, I guess. I took some rest and hit the 82kg twice. The first felt really heavy, I was scared I wouldn’t make the 2nd one… Tomorrow we will see where our overall standing will be.

I am so happy it is over now BUT now O have to actually focus on the competitions: Budapest Throwdown and French Throwdown is coming up in June… :O

2 Snatches | 35 kg
2 Snatches | 40 kg
1 Snatch | 43 kg
1 Snatch | 43 kg
1 Snatch | 43 kg

8:00 AMRAP:
15 Deadlifts, 90 kg
20 GHD Sit-ups
50 Double Unders

Strict Pull-ups : 10×5

Rope Climb (Legless) : 3×1

Saturday 16/1/16

I love the early morning wods. This Saturday I also went back to the gym for an afternoon training. The fun is back… 😉

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press e2mom 20
I. 2 strict press
II. work on pull up / t2b
*find working weight in first 10min and stick to that weight
I worked on my strict pull ups, so I don’t have to do them in the afternoon. I did sets of 7 and 5. Strict press I went up to 42kg:

last 5 sets:
2 Shoulder Press | 35 kg
2 Shoulder Press | 40 kg
2 Shoulder Press | 41 kg
2 Shoulder Press | 42 kg
2 Shoulder Press | 42 kg

amrap 12
30 burpee box over
25 dl 60/40
20 burpee box over
15 fsquat 60/40
10 burpee box over
5 clean & jerk 60/40
amrap pistols
RX + 94 pistols


4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg

2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 46 kg
2 Push Jerk & Split Jerks | 46 kg

2 3 Position Cleans | 42 kg
2 3 Position Cleans | 46 kg

Every 1 min for 20 mins, alternating between:
4 One Arm Dumbbell Snatch (Alternating)s, 20 kg
1 Seated Legless Rope Climb

Partner WOD (not timed)
Chipper: Rows, Rows, Burpees, and 17 more : 0 secs | Rx’d
Row, 800 m
3 rounds
50 Burpees
50 Wall Balls
3 rounds
40 GHD Sit-ups
40 Handstand Push-ups
3 rounds
30 Kettlebell Clean & Jerks, 16 kg
30 Kettlebell Walking Lunges, 16 kg

Sunday Training and Partner WOD

I started working with the barbell:

3 Shoulder Press | 43 kg
2 Shoulder Press | 43 kg
3 Shoulder Press | 40 kg
6 Shoulder Press | 35 kg
10 Shoulder Press | 30 kg

5 Deadlifts | 106 kg

bench press
2 Bench Press | 57 kg
2 Bench Press | 57 kg

snatch balance
1 Snatch Balance | 40 kg
1 Snatch Balance | 40 kg
1 Snatch Balance | 40 kg

Afterwards we did a team wod (team of 3/one works-two rest)
45kg RX for the girls, what I used
100 cal row
100 deadlift
80 cal row
80 hang power clean
60 cal row
60 shoulder to overhead
40 cal row
40 front squat
20 cal row
20 clusters

legless rope climbs
handstand walk
muscle ups
double unders

Last Day @ the German Throwdown…

I had to take a taxi to the venue because there was no public transportation early Sunday morning… Briefing again at 7:45 am. The first wod was def not my best friend:

The announcement for the weight was confusing, last but not least, we could chose whatever, even just the barbell. Instead of doing the unbroken handstand you also could wait two minutes before starting the barbell complex but you have to try at least all 20 sec or so an handstand hold attempt. So I tried a bit but of course I am not able to holde for 20 sec (have to practice!!!!!!) and then went to the barbell. I used 30 kg and worked through the two minutes. I could have used 1-2kg more and still working with the same paste but it is hard to know that in advance… I finshed up 7th and overall 5th, which was fine for me… One or two more to go (final only for the numbers 1-6)

Workout 6 was awesome:

Again it was confusing, they said weighted pistols with 12kg kettlebell but there were no kettlebells with 12kg, so they decided to use 16kg instead but not for the women 35plus…, mmh, I don’t get it, legless rope climbs, yes but no weighted 16kg pistols.

Anyways I loved this wod, finished up 2nd and qualified for the final wod… 🙂

Last but not least:

Stupid ski erg, we don’t even have one in the box. The wod started great, the bar muscle ups went well, I was battling for third, when I wanted to do my last bar muscle up before back to the final ski erg calories catching AND I DID NOT MAKE IT!!!!! F***! I needed three more attempts for the last one, sooooooo annoying, I ripped off my hands, the time was running by and in the last seconds I made it, ran to the ski erg, did one more calorie and the time was over. I am still a bit upset about this little bar muscle up, I would have been third in this wod and so I just finished as 4th. Still okay…

Overall Standing after 3 days: 4th place finish. Now finally back to my regular training…, of course 2 rest days in between 😉

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Saturday Morning and Afternoon Session 17/10/15

This morning I only did the strengths and skill part and skipped the woed because ti was pull ups, push ups and squat. Three movements I am kind good at and we did the same movements (strict PU and push ups for max sets) the day before. I also decided to go back in the afternoon for a 2nd training session anyways…

back squat
4×1 around 90% 1RM
I finshed up wit 97.5 kg after one fail. 95kg felt fine, 97.5 kg it was hard to get up and my deep was not perfect. I am also concerned about my left knee pain, not getting better. Annoying

Then I did 3×10 one leg KB deadlift and 3×10 one leg bridge up.

In the afternoon I joined the pull up and muscle up class in the middle of the class, did 5 strict unbroken MU and 7 sets of legless rope climbs and free handstand push up practice in between.
Then I worked on my snatch, did 3×3 with 29kg, 2×2 with 32kg and a couple of more reps just to work on my technique.
I finished my barbell day with an emom 12: 3 clean and jerk (40kg) 6 3 HSPU.

Last but not least I worked on my handstand walk and did some core work
25-20-15-10-5 unbroken GHD sit ups & banded good mornings